Category Archives: Aging

Could Antioxidant Treatment Reduce Arthritis Pain?

pain, rheumatoid arthritis, arthritisAre you looking for a more natural way to deal with your rheumatoid arthritis pain? Some prescription medicines  may make you feel foggy, cause stomach ulcers, or  cause weight gain.  However, recent studies have shown that more natural antioxidants may help reduce rheumatoid arthritis pain without so many side effects.

What is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is an autoimmune disorder affecting the joints and other body tissues. In autoimmune diseases, the immune system wrongly attacks the body. Therefore, damage can be caused in the skin, eyes, lung, heart, and blood vessels.  Also, damage to the joint lining causes deformity in the joints, such as in the hands. Because of this damage, daily tasks and simple movement can become more difficult and painful.

RA tends to affect smaller joints first such as those in the fingers and toes. Some symptoms of the condition include:

  • Tender, swollen joints
  • Joint stiffness
  • Fatigue
  • Fever
  • Weight loss

Larger joints such as those in hips and knees may be affected as the disease progresses. However, nearly 40-percent of those affected by the condition have non-joint symptoms. The eyes, salivary glands, blood vessels, and nerve tissues are just some of the other body tissues that can be affected by RA.

Current RA Treatments

The most common treatment to arthritis pain are NSAIDS, or non-steroidal anti-inflammatory drugs. These drugs reduce pain and inflammation. Lower strength forms of NSAIDs can be purchased over-the-counter. However, long-term use of such medicines can cause symptoms such as:

  • ringing in your ears
  • stomach pain and ulcers
  • heartburn
  • heart problems
  • liver and kidney damage

Other treatments for RA include steroids and disease-modifying antirheumatic drugs (DMARDS). Long term use of steroid though can thin bones and cause weight gain.  DMARDS such as methotrexate can slow progress of the disease. A newer class of DMARDs called biologic agents, which include Humira and Xeljanz, work to reduce inflammation. However, these medicines may have side effects such as liver damage and increased risk of infections.

Antioxidants and RA Pain

Mediterranean diet, olive oil, health fats, olives, tomatoes, vegetables, heart healthA journal article in the Frontiers in Nutrition suggested that fiber-rich and antioxidant-rich foods may decrease inflammation in those with RA. Furthermore, it was suggested to get such benefits from some of the following foods and drinks.

  • dried plums
  • pomegranates
  • whole grains
  • turmeric
  • olive oil
  • green tea
  • blueberries

Other recent research has confirmed that antioxidant treatment may be helpful to those with RA. For example, a 2003 study talked about how the antioxidant defense system is weakened in RA patients. Therefore, researchers suggested therapy including standard drugs along with antioxidants to help reduce tissue damage in such patients.

In addition to these studies, more recent research has also shown potential for antioxidant treatment of RA. For example, a 2008 study found that antioxidant therapy combined with lower doses of standard drugs may help reduce tissue damage. Due to these lower doses of prescribed drugs, such treatments may help reduce harmful side effects.

Other Ways to Reduce Inflammation

  • Stop smoking since this activity can constrict blood vessels and cause inflammation in the body and its tissues.
  • Limit alcohol consumption: If you do decide to have an alcoholic drink, choose phytonutrient-rich red wine that contains polyphenols such as resveratrol. Also, be sure to limit consumption to no more than 1 standard drink a day for women or 2 standard drinks a day for men. For example, a standard drink of wine is equal to 5 ounces.
  •  Take probiotics through fermented food such as yogurt or through a supplement such as Biovia 30 by Vita SciencesBiovia 30 contains 30 million strains of diverse good bacteria that helps to strengthen your immune system. Probiotics can help restore good bacteria in your gut.  When your body has more good bacteria, it makes it easier to fight off bad bacteria that may be damaging your immune system.  Therefore, a stronger immune system can help fight off inflammation in the body.

Furthermore, recent research shows a link between deficits in the intestinal microbiome and autoimmune disease. Although more studies need to be done, it is suggested that treatment of gut microbiota may be the key to improving effective treatments for such conditions as RA.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Horta-Baas, G., Romero-Figueroa, M. del S., Montiel-Jarquín, A. J., Pizano-Zárate, M. L., García-Mena, J., & Ramírez-Durán, N. (2017). Intestinal Dysbiosis and Rheumatoid Arthritis: A Link between Gut Microbiota and the Pathogenesis of Rheumatoid Arthritis. Journal of Immunology Research2017, 4835189. http://doi.org/10.1155/2017/4835189

Jaswal, S., et al. (December 2003) “Antioxidant Status in Rheumatoid Arthritis and role of Antioxidant Therapy.” Clinica Chimica Acta, 338(1-2): 123-129.

Mayo Clinic (August 9, 2017) “Rheumatoid Arthritis.” 

Medline Plus (November 8, 2017) “These Foods May Help Ease Rheumatoid Arthritis Pain.” 

Van Vugt, R. M., Rijken, P. J., Rietveld, A. G., van Vugt, A. C., & Dijkmans, B. A. C. (2008). Antioxidant intervention in rheumatoid arthritis: results of an open pilot study. Clinical Rheumatology27(6), 771–775. http://doi.org/10.1007/s10067-008-0848-6

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Could Excess Weight Shorten Your Life?

age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live tan average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

Other Ways to Add Years to Your Life

If you want to add years to your life, there are many things you can do.

  • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
  • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
  • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
  • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
  • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

Sources:

Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 

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Could Hypertension Increase Dementia Risk in Women?

Ifhypertension, blood pressure, brain, memory, dementia you have high blood pressure, heart disease may be the health concern most on your mind. However, high blood pressure can be a risk factor for more than just heart conditions.  A recent study has found that women in their 40’s with high blood pressure have an increased risk of dementia.

What is high blood pressure?

A systolic blood pressure of 140 mm Hg or higher and a diastolic blood pressure of 90 mm Hg or higher defines a diagnosis of high blood pressure, or hypertension.  Systolic blood pressure is a measure of the pressure when the heart contracts, while diastolic blood pressure is a measure of the pressure in between heart beats.

Hypertension occurs when there is some sort of damage or blockage that causes a narrowing of the blood vessels.  This narrowing slows the flow of blood and oxygen to tissues and organs in the body. Over time, this delayed oxygen and blood flow can cause damage to cells in the body that can lead to disease. Therefore, high blood pressure can lead to increased risk of diabetes, kidney damage, stroke, and vision loss.

Hypertension and Dementia

A recent study in the journal Neurology looked at the medical records of about 5600 patients over 15 years to see who developed dementia.  Those women in their 40’s with hypertension had up to a 73-percent risk of developing dementia.  Although, the same was not true of women in their 30’s or of men in their 40’s.  However, further studies must be done to determine the reason for these results.

Previous studies have found a link between high blood pressure and dementia, but it was not clear if hypertension before the age of 50 was a risk factor for the condition. However, it is clear that the brain is a metabolically active organ that requires oxygen to function properly. Without oxygen, brain cells starve and become damaged causing disease and dysfunction.  In order to get enough oxygen, blood flow to the brain must be healthy. Therefore, anything that prevents or delays blood flow, such as hypertension, could lead to cell damage in the brain as is seen in dementia.

Hypertension Prevention

To lower your risk of diseases such as dementia, take the following steps to prevent or control hypertension.

  • Eat a well-balanced diet of lean proteins, fiber-rich fruits and vegetables, whole grains, low-fat dairy, and healthy fats such as nuts, seeds, avocado, and plant-based oils.  Be sure to limit your intake of sugary and salty processed foods which can increase hypertension risk.
  • Stay active most days of the week.  Walking, jogging, biking, dancing, and swimming are some ways you can stay active to keep your heart healthy. Try to be active for 30 minutes a day for most days of the week to help manage your weight and blood pressure.
  • Limit alcohol intake to no more than one drink a day for women and no more than 2 drinks a day for men.  Over this limit, alcohol can raise blood pressure and can also make it difficult to manage a healthy weight.
  • Control weight since those who are overweight or obese have a higher risk for hypertension than those of a healthy weight.
  • Don’t smoke since smoking can deprive your body of oxygen since it constricts blood vessels. In turn, smoking can increase risk of hypertension and related health issues.
  • Take all prescribed medications to help manage hypertension so that damage to the body’s cells can be limited.
  • Add in heart-healthy vitamins and supplements to your routine such as Presura by Vita Sciences. Presura contains a combination of hawthorn berry, niacin, and garlic extract to help support healthy blood pressure levels. Be sure to contact your healthcare provider before starting any new supplement regimen. It is important to make sure that any new supplements will not interact with your current prescribed medicines.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (October 2016) “Changes You Can Make to Manage Blood Pressure”

American Heart Association (October 2016) “Understanding Blood Pressure Readings”

Medline Plus (October 4, 2017) “High Blood Pressure in 40’s a Dementia Risk for Women?”

National Institute on Aging (March 1, 2015) “High Blood Pressure” 

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Poor Heart Health Can Increase Stroke and Dementia Risk

healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

What are the Life’s Simple 7?

  • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
  • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
  • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
  • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
  • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
  • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
  • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age

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Could hypertension affect your brain health?

Do you check your blood pressure often? Do you know what your blood pressure numbers vegetables, nutrition, hypertension, high blood pressure, heart healthare?  If you are a young adult, it is very likely that these questions have not been at the forefront of your mind when it comes to your health. A recent study showed that in 2013-2014, only half of the 6.7 million young adults from 18 to 39 years old were treated for high blood pressure. Meanwhile, only 40-percent got their blood pressure under control.  However, blood pressure control is not only important for heart health, but for brain health as well. Recent studies have linked normal blood pressure levels with improved cognition in older adults.

What  is blood pressure and what is considered a healthy level?

The American Heart Association defines high blood pressure, or hypertension, as 140/90.  The top number is the systolic pressure, or pressure at contraction. Furthermore, the bottom number is the diastolic pressure, or pressure in between beats. A normal blood pressure level is 120/80.

Risks of hypertension

You may think that hypertension is only related to heart health. However, a high blood pressure can increase risk of stroke, which affects the vessels in the brain. In addition, those with diabetes may have a higher risk of heart attack or stroke. Over time, high blood glucose levels can damage the blood vessels as well as the nerves that control your heart and blood vessels. Therefore, those with diabetes should be extra careful to keep track of their blood pressure numbers to make sure they are in a healthy zone.

In addition to heart-related conditions, hypertension can affect brain health. A recent study has found that older adults whose systolic blood pressure was above 150 mmHg had higher levels of mental decline than those below 120 mmHg.  This study looked at 1700 adults from 70-79 years old over a 10-year period. These individuals in the study were being treated for hypertension, but initially had no mental decline. Those highest numbers in mental decline were seen in African-American older adults. Such declines were linked to health conditions such as kidney disease, stroke, and heart health.

How to improve heart health

Besides medications, there are many ways you can work towards improving your heart health.

  • Limit processed food intake such as packaged and canned foods. Crackers, chips, canned soups, sauces, gravies, deli meats, sausages, and hot dogs, as well as frozen meals are all high in sodium. Stick to fresh foods whenever possible. Also, frozen fruits and veggies without added sauces and sugars are good choices for a heart-healthy diet.
  • Stay active often by engaging in moderate activity most days. Walking, biking, dancing, gardening, or swimming are some moderate activities to try. An activity is moderate if you can hold a conversation, but cannot sing while performing it. Stay active for at least 30 minutes a day, 5 days a week for great heart health benefits.
  • Eat a fiber-rich diet full of fruits, vegetables, and whole grains like oats, quinoa, brown rice, wild rice, and whole grain breads.  Consume at least 2 cups of vegetables a day at meal times. Also, add in some low-glycemic fruits such as apples, oranges, and berries for snacks.
  • Stop smoking if you smoke, and don’t start if you don’t. Smoking constricts the blood vessels, which makes it hard for oxygen to flow to your body’s tissues and organs.  Quitting smoking is not easy, so visit Smokefree.gov on resources to help you quit.
  • Keep track of your heart health numbers. Your cholesterol, triglycerides, blood pressure, and blood glucose are all important numbers to check each year.  Check more often if you have a family history of diabetes or heart disease. Also, check your numbers at least every 6 months if you have a diagnosis of prediabetes, diabetes, or heart disease.
  • Add a heart healthy supplement to your regimen such as Presura by Vita SciencesPresura contains heart-healthy compounds such as Hawthorn Berry, Niacin, and Garlic extract. These compounds have been found to support healthy blood pressure levels.  Be sure to check with your doctor before starting any new supplement regimen.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Medline Plus (August 21, 2017) “Lower Blood Pressure Best for Seniors’ Minds” https://medlineplus.gov/news/fullstory_167931.html

Medline Plus (August 28, 2017) “Young Adults may be ignoring high blood pressure” https://medlineplus.gov/news/fullstory_168063.html

National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke” https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke

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Blindness Rates Predicted to Increase Over Time

You may not realize over 36 million people in the world are blind. In addition, over 200 million more people have moderate to severe vision loss.  A recent study has found that  blindness rates may triple by the year 2050. Therefore, better vision treatment is necessary to prevent theseeye, vision predictions from coming true.

A study from The Lancet Global Health journal looked at vision statistics from 1990 to 2015. Those older adults in sub-Sahara Africa and Southeast Asia have the highest rates of blindness. Although the percentage of the world’s population that is blind fell from .75 to .5-percent from 1990 to 2015, rates are expected to rise.  Aging is the leading cause of blindness in the world.  Since most of the world’s population is reaching older adulthood, rates of blindness are expected to increase.

More funding in vision treatment may prevent many cases of blindness, researchers suggest.  From 1990 to 2010, rates of blindness went down as investments went up in vision treatment.  Outside of funding for vision care, there are many ways you can help protect your eye health. Besides seeing your eye doctor on a regular basis, you can do the following to lower your risk of going blind as you age.

  • Stop smoking or don’t start since smoking constricts blood vessels and can prevent healthy blood flow in the body. This can increase risk of cataracts, glaucoma, and dry eye, among other eye conditions.
  • Eat a healthy diet full of fruits and vegetables that can support eye health. Foods rich in beta-carotene help to improve vision. This is because beta-carotene is a precursor to vitamin A, which is vital to preventing cataracts and macular degeneration.  Leafy greens like spinach and kale or brightly colored vegetables such as carrots contain beta-carotene. Eating healthy also helps to lower risk of diabetes, which in turn can lower risk of glaucoma.
  • Take eye healthy supplements such as Ocutain by Vita Sciences.  Ocutain contains eye healthy compounds such as bilberry, beta-carotene, as well as lutein. Lutein has shown to help increase density of the pigment in the macula, or center of the retina. This in turn protects the retina from macular degeneration.

-written by Staci Gulbin, MS, MEd, RD, LDN

 

Sources:

All About Vision (June 2016) “How Smoking Harms Your Vision” http://www.allaboutvision.com/smoking/

Medline Plus (August 3, 2017) “As World’s Population Ages, Blindness Rates Likely to Grow” https://medlineplus.gov/news/fullstory_167592.html

Prevent Blindness (accessed August 6, 2017) “Healthy Living, Healthy Vision” http://www.preventblindness.org/healthy-living-healthy-vision

Your Sight Matters “Do Carrots Really Improve Your Eyesight?” http://yoursightmatters.com/carrots-really-improve-eyesight/

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Could Estrogen Help Depression?

Every once in a while, you may feel a bit gloomy, disappointed, or stressed. However, depression is much more than just having a bad day. Depression is a serious mood disorder that can make simple tasks such as eating, working, and sleeping much more sad, anxiety, depression, menopause, mental healthdifficult. A recent study has found that low estrogen levels in some women may be linked to depression.

According to the National Institutes of Mental Health (NIMH), depression occurs when you have several of the following symptoms for more than two weeks.

  • persistent sad mood
  • hopelessness
  • loss of interest in things that were once enjoyable
  • decreased energy
  • trouble focusing or making decisions
  • appetite or weight changes
  • thoughts of taking one’s own life
  • aches or pains with no clear cause

Also, a person may be at higher risk for depression if they have a family history of the condition. Major life changes or chronic health problems may also increase their risk. Most recently, a study in Menopause showed that a lack of estrogen exposure may put women at higher risk for depression.

The study looked at 1300 women and their level of estradiol exposure related to their depression risk. It was found that those with higher levels of estradiol exposure from the onset of menstruation to menopause had lower levels of depression.  Also, those women who had longer term use of birth control had a lower risk of the condition.  It is important to know that the number of pregnancies and use of breastfeeding did not impact these results.

There is no cause and effect of low estrogen and depression, but these study results are still important.  This is because those with earlier menopause, more frequent hot flashes, and less frequent periods all were at higher risk for depression.  Hormone changes are likely to blame for this. During such times during and after menopause, women are at much higher risk for depression than others.

Therefore, if you feel you may be dealing with depression, there are many resources for help.  There is no one treatment that will help everyone. First of all, let your doctor know if you are feeling depressed. Your doctor may be able to provide medicines that may make dealing with your depression easier to deal with. Also, they could test your hormone levels and provide hormone supplements that may reduce symptoms. Other resources for depression are listed below.

  • Talk therapy with a licensed health care provider can help you talk about your feelings. Such counseling can help you manage your stress better and cope with life issues in a healthy way.
  • Being more active through walking, running, gardening, or other exercises. The fresh air from nature and the “feel good” hormones released during exercise can help improve mood.
  • Spending time with other people such as family, friends, or support groups can improve your mood. Talking with others that care about you and your health can help you see that you are not alone in dealing with life’s issues.
  • Setting realistic goals for yourself can make life easier to deal with. Taking small steps towards your goals can make life seem less overwhelming. You should celebrate each small victory and don’t be afraid to ask others for help along the way.
  • Ask your doctor about trying certain supplements such as Estrosa by Vitasciences.  Estrosa contains compounds such as Black Cohosh that have been found to help relieve the hot flashes, weight gain, bloating, and mood swings related to menopause. For both women and men, Elevia by Vitasciences helps boost serotonin levels which can improve mood and calm the mind.

Also, foundations such as Hope for Depression provide valuable resources to help those depression, foundationwith depression learn more about the condition. Also,  this foundation helps support research efforts to find better treatments for those with depression.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Medline Plus (July 21, 2017) “Estrogen May Influence Women’s Depression Risk” https://medlineplus.gov/news/fullstory_167353.html

National Institute of Mental Health (October 2016) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

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Can Eating Healthy Lengthen Life?

Many diet programs claim to help you lose weight, prevent chronic disease, and improve your overall well-being. However, could eating a healthy diet lengthen your life? A recent study in the New England Journal of Medicine reveals that healthy eating can extend life.hypertension, heart, blood pressure

Nutrition affects overall health in many ways. For example, those with diabetes must control intake of sugar. Therefore, natural sugars from fruits, veggies, and dairy products should be eaten versus processed sugars from colas, candy, and other sweets. On the other hand, those with high blood pressure should have a lower sodium diet. You can lower sodium in your diet by eating less processed food products such as deli meats, fast foods, and canned soups.

Vitamins and minerals from the food you eat help keep your body alive. Calcium and vitamin D keeps bones strong, while vitamin C provides immune protection.  Also, magnesium helps the body to use glucose efficiently, while potassium helps produce energy and nerve impulses.

A recent study looked at 74,000 people over 12 years, during which 10,000 of them died. The review of the study looked at the dietary habits of the people in the previous 12 years of their life before the study. Those who added more fiber-rich fruits, veggies, and whole grains had a lower risk of death than those whose diets stayed the same.

The Alternate Healthy Eating Index, Alternate Mediterranean Diet Index, and the Dietary Approaches to Stop Hypertension (DASH) Diet Index set the score of the diets reviewed. Fruits, veggies, whole grains, healthy fats, and other whole foods got higher scores.  On the other hand, unhealthy processed, fatty and sugary foods got lower scores. A minor 20-percent change in diet helped decrease risk of death by about 8 to 17-percent. You could exchange a serving of red meat with a plant-based bean protein for such a change.

Other ways to make sure you have a healthy diet include the following:

  • Limit sugary foods like candy, cola, and ice cream. If you have a sweet tooth, find lower-calorie options like fruits, low sugar dairy products, or flavored teas.
  • Cooking foods with dry cooking methods such as steaming, baking, broiling, or grilling. These dry cooking methods reduce the amount of fat added to foods.
  • Fill most of your plate with plant-based foods such as fruit, veggies, legumes, and whole grains. These foods are lower in fat and higher in fiber than most meat and dairy-based foods.
  • Add in a multivitamin like Zestia from Vita Sciences to fill your nutrition gap. If you are feeling tired, low on energy, or feel like your diet is lacking, a multivitamin can make sure your body gets the nutrition it needs to be its best. Zestia not only contains a full profile of vitamins, but also contains probiotic and Superfood compounds.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

MedLine  Plus (July 12, 2017) “Better Diet, Longer Life” https://medlineplus.gov/news/fullstory_167146.html

Texas Heart Institute (August 2016) “Minerals: What They Do, Where to Get Them” http://www.texasheart.org/HIC/Topics/HSmart/mineral1.cfm

World Health Organization (accessed July 16, 2017) “Diet, Nutrition, and the prevention of chronic diseases”  http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/

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Could Obesity Increase Your Risk For Hot Flashes?

As you get older, it can be harder to lose weight due to loss of lean muscle mass. In women, aging can also bring menopausal symptoms such as hot flashes, anxiety, dry skin, mood swings, as well as weight gain.  Recent research shows that there may be a link to being obese and having intense hot flashes.

A study in the journal Menopause looked at 750 Brazilian women between 45 and 60 years old. Obese women had more intense hot flashes that impacted daily living and work performance than those non-obese women. It is suggested that body fat acts as insulation, which traps heat in the body.

Joint pain, muscle pain, and urinary issues can also greatly impact obese women. This can be due to the extra pressure that excess body fat has on the bones, muscles, and organs. It is suggested that maintaining a healthy body weight can help improve quality of life in women as they age. Losing weight and staying within a healthy range is not easy. However, follow these tips to help get to menopause, hot flashes, obesityand keep a healthy weight for life.

  • Consume a healthy balanced diet by limiting processed and convenience foods. Processed and convenience foods contain more sugar, fat, and sodium than their whole food counterparts. Instead, focus more on consuming lean proteins, fiber-rich fruits and veggies, whole grains, and low-fat dairy products.
  • Stay active most days of the week.  Exercise such as walking, gardening, dancing, biking, or stair-climbing can all benefit health. At least 30 minutes of exercise for most days of the week can help heart health and weight management.
  • See a doctor on a regular basis. When you are overweight, going to the doctor can be a scary thing. The doctor’s office may be a place where such people have been told to lose weight without getting to voice other health concerns.  However, it is still very important to visit a healthcare provider at least once a year. Early detection of health problems can prevent chronic disease.  Visit the doctor more often if you already have chronic health issues such as heart disease or diabetes.
  • Have vitamin levels checked. Recent research is finding there may be a link between vitamin D deficiency and the risk of overweight or obesity in children. Also, a 2013 study found a link between vitamin B12 deficiency and being overweight or obese. This research shows the importance of checking for vitamin levels to prevent health issues.  Therefore, ask your doctor to have these extra labs checked each year.
  • Have thyroid and hormone levels checked. Thyroid disorders and hormone imbalances can cause weight gain and make it hard to manage weight.  Medication can help with treatment of such conditions if diagnosed. Therefore, ask your doctor to test for your levels if weight gain is difficult even with diet and exercise.
  • Take supplements such as Estrosa by Vita Sciences.  This supplement contains natural black cohosh and the antioxidant resveratrol. Estrosa can help reduce hot flashes, bloating, weight gain and mood swings.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Abraham, S.B, et al (January 2013) “Cortisol, obesity, and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature” Obesity, 21(1):  E105-E117.

American Thyroid Association (accessed June 3, 2017) “Thyroid and Weight” https://www.thyroid.org/thyroid-and-weight/

Baltaci, D., et al. (August 2013). “Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study.” Medicinski glasnik, 10(2):203-10.

Mayo Clinic. (April 21, 2016). “Menopause weight gain: Stop the middle age spread” http://www.mayoclinic.org/diseases-conditions/menopause/basics/symptoms/con-20019726

MedlinePlus (May 31, 2017) Obese Women May Have More Intense Hot Flashes” https://medlineplus.gov/news/fullstory_166108.html

Wakayo, T., et al. (April 2016) “Vitamin D Deficiency is Associated with Overweight and/or Obesity among Schoolchildren in Central Ethiopia: A Cross-Sectional Study” Nutrients, 8(4): 190.

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How to Remove Wrinkles Naturally

How to Remove Wrinkles Naturally

Let’s talk about how to remove wrinkles and lines from your face naturally. Without needing a facelift or any plastic surgery. If you suffer from dull skin, dryness, or wrinkles, then you’re going to love this. Here are some great tips for putting some firmness back into your skin texture.

The following home remedies are wonderful for attaining a healthy complexion. For chronic skin issues such as wrinkles, crow’s feet, eczema, or sagging skin, try this:

How to remove wrinkles- Great tips and treatments!

Wrinkles are annoying and disappointing. It’s hard to feel youthful when you see the signs of aging every time you look in the mirror. Conventional treatments like Botox, face peels and plastic surgery aren’t the way to go. Many of these invasive procedures cause negative side effects like painful skin inflammation.

To prevent wrinkles permanently, use natural, healthy ingredients that promote skin elasticity and moisture.

Vitamin B12 for the skin

This is one of the most important nutrients for your body, especially the skin. Sadly, many people over the age 30 have vitamin B12 deficiency and don’t know it.

Vitamin B12 levels drop as you age, so it’s important to take extra doses of vitamin B12.

How does vitamin B12 help your skin?

  • Vitamin B12 supports healthy cell renewal, resulting in firm young skin.
  • It also combats eczema symptoms such as dryness, flaking, and painful skin patches.
  • Scientists have long touted the anti-aging benefits of vitamin B12. Increase vitamin B12 to promote hair fullness to prevent graying.
  • Vitamin B12 aids in skin pigmentation. Skin whitening (vitiligo) and age spots are symptoms of vitamin B12 deficiency.
  • Skin lesions sometimes show vitamin B12 deficiency. Boosting your vitamin B12 levels will reduce instances of lesions caused by low B12.

How do I get more vitamin B12?

You can get vitamin B12 from protein foods such as meat, fish, and dairy products. Unfortunately, as you age, it gets harder to digest vitamin B12 from the food you eat. To combat this problem, it’s necessary to take vitamin B12 supplements. The best are transdermal B12 (through the skin), versus oral.

Vitamin B12 creams and vitamin B12 patches are popular with online retailers.

Relax!

You’ve heard this before, but it bears repeating. Stress makes you frown, scowl, and look distracted. It also puts strain on your eyes, making you squint more. These expressions become embedded as wrinkles and lines on your forehead, cheeks and mouth. Besides, stress also causes many health problems.

  • Take deep breaths throughout the day.
  • Take some “me” time every day, even if it’s just 10 minutes.
  • Practice mindful meditations.
  • Cut back on caffeine and sugar.
  • Take plenty of healthy vitamins and minerals.
  • Exercise at least 20 minutes each day.
  • Get plenty of sleep! Melatonin can be helpful for that.

Use a daily moisturizing cream

Vitamin creams are your best tools for youthful skin. Vitamin-enriched skin lotions have rich moisturizers for wrinkles. Plus, they nourish your skin with beneficial vitamins. Your skin will continue looking fresh and vibrant all day long.

Look for skin lotions containing vitamin B12, vitamin D, and vitamin E.

Can you suggest any other ways to remove wrinkles naturally? We’d love to hear from you!

Image from Fotolia

 

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