Category Archives: brain health

Could a To-Do List Help You Get More Sleep?

sleep, anxiety, stress, list, to-do, alarmSleep is a precious commodity in your busy life. Between work, taking care of loved ones, and running errands, it is a wonder you find time to sleep at all. However, it is important to make time for sleep because of all of the health benefits adequate sleep can provide. A recent study suggests that making a to-do list may help ease your mind so you can capture more sleep.

Why Is Sleep Important?

When you sleep, your body helps to regulate many processes in the body. Blood pressure, blood glucose levels, and bodily fluids are just a few of the processes regulated during sleep. When you do not get enough sleep, you can increase your risk of high blood pressure and elevated blood glucose levels. In addition, research has found that those who consistently received less than six hours of sleep each night were more likely to have a higher body mass index than those who received at least eight hours of sleep each night. Therefore, long term lack of sleep can not only increase risk of chronic diseases such as heart disease and diabetes, but also increased obesity risk.

How Much Sleep Is Enough?

The National Sleep Foundation recommends at least seven hours of sleep each night for most adults.  Children two years of age or less require around 14 hours of sleep each day, including naps. Those between the ages of three and eighteen require around 10 hours of sleep each night. Children require more sleep to support their body’s growth and development.

Quality of sleep is just as important as quantity of sleep. Sleep quality may be low if you do not feel rested upon waking, wake up during the night, snore, or gasp for air during sleep. Sleep disorders such as sleep apnea may affect your body’s ability to get oxygen during sleep. This can impact safety during sleep and can make you feel fatigued upon waking.  If you experience interrupted sleep or wake up tired, you should see your healthcare provider for further assessment.  Pain, frequent urination, or breathing problems could prevent you from getting more sleep.

To-Do List and Sleep Research

A study in the Journal of Experimental Psychology looked at 57 Baylor University students and the effects of writing down unfinished tasks on sleep.  One group of students wrote down unfinished tasks, while the other group wrote down tasks previously completed.  All students were in a controlled environment and told to go to sleep at a set time. They were prohibited from staying up to look at phones or complete any other tasks.  Those who wrote down unfinished tasks were found to have improved sleep by use of an overnight polysomnography test.  Larger studies and observation of other age groups and individuals with sleep disorders such as insomnia will need to be done to confirm the effectiveness of such strategies.

Other Ways to Help Improve Sleep

Besides making to-do lists, here are some other ways to help you get more sleep and improve quality of sleep each night.

  • Stay on a sleep schedule each night to help your body’s clock regulate itself. It may take some time to adjust to an earlier bedtime or earlier wake time. However, over time your sleep patterns will enhance quality and quantity of sleep.
  • Exercise each day to help your body exert some energy.  Not only will exercise help improve your sleep, but it can also help manage your weight, which can in turn help you reduce risk of sleep disorders such as sleep apnea.
  • Take time to relax before sleep by engaging in meditation, relaxation breathing, and reducing screen time. The light from the screens on phones, computers, and television can interrupt the sleep-wake cycle. Adding in essential oil diffusion such as with lavender can help induce relaxation. In addition, drinking herbal teas with chamomile can help induce sleep.
  • Avoid alcohol, caffeine, cigarettes, or heavy meals before bedtime since such things can cause interrupted sleep. Caffeine and alcohol can act as a diuretic, which may cause frequent urination that can interrupt sleep. On the other hand, the nicotine from cigarettes act as a stimulant and can in turn disrupt the sleep-wake cycle.  Finally, heavy meals less than two hours before bedtime can cause indigestion and increase risk of heartburn, which can interrupt sleep.
  • Ensure your sleep environment is conducive to sleep. Every ten years, you should replace your mattresses. Every few years or so, you should also replace your pillows  to prevent exposure to allergens such as dust mites. In addition, reduced exposure to light sources in the evening can help keep your body’s rhythms in check.  You can use blackout curtains to help reduce the amount of natural light in your bedroom.
  • Add a supplement to your bedtime regimen to help you get more sleep.  Somnova by Vita Sciences contains ingredients such as melatonin and L-theanine to help promote restful sleep.

If none of these strategies are helping, then be sure to visit your healthcare provider for more sleep guidance.

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

Sources:

Centers for Disease Control and Prevention (March 2, 2017) “How Much Sleep Do I Need?”

Division of Sleep Medicine at Harvard Medical School (December 18, 2007) “Sleep and Disease Risk”

National Sleep Foundation (accessed January 15, 2018) “Healthy Sleep Tips.”

National Sleep Foundation (accessed January 15, 2018) “How Much Sleep Do Babies and Kids Need?”

Science Daily (January 11, 2018) “Can Writing Your To-Do’s Help You To Doze? Study Suggests Jotting Down Tasks Can”


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    Seven Simple Ways to Keep Your Weight Loss Resolutions This New Year

    exercise, goal, weight loss, new year resolutionEvery new year, many of us make resolutions to be healthier. Whether it be weight loss, exercising more, eating healthier, or managing stress better, such resolutions usually start off strong. However, by early spring, such goals usually lose steam and get pushed off until the next new year. That is why it is important to plan ahead before making any goals so you can make sure they are realistic and backed up with a lasting motivating factor. With such planning, you can make your new year’s goals come true this year and maintain such healthy habits for the long-term.

    What is a SMART goal?

    SMART goals provide a formula for the greatest success in goal-setting and achieving. SMART stands for:

    • Specific: Being specific requires you to be clear about the goal you want to set. For example, “I want to exercise 30 minutes a day for at least 3 days a week,” or “I want to lose 1 pound a week for the next 12 weeks.” Being specific is more helpful than just saying “I want to lose weight” or “I want to eat healthier.” Such general statements do not provide any concise marker to work towards, therefore they allow for a greater likelihood of non-compliance.
    • Measurable: The marker that a specific goal contains allows your progress to be measured. When you can measure how many days you have been able to exercise each week, or how many cups of water you drink each day, you can have a better idea of what areas of your healthy regimen are doing well, and which need more work. Tracking through an app or food journal can help with keeping track of such progress.
    • Attainable: Perhaps one of the most important parts of a goal is to make sure it is attainable. For example, if you currently consider yourself a couch potato, it would be a stretch to make a goal to run a marathon by the springtime.  A more attainable goal would be “I will train for a summertime 5K race.”
    • Relevant: Another important part of your goal is that it must be relevant to your life. You should never set a goal that someone else may have for you. This type of goal-setting is setting you up for disappointment, especially if you are only working towards that goal to gain approval from others. Set your goals for YOU and YOU only, and you will be sure to be successful.
    • Time-bound: Finally, it is important that your goals include a start and end time. Timing your goal makes it easier to keep track of your progress. For example, “In the next three months, I want to be able to work out for at least three times a week.” In addition, breaking these timed goals into small pieces, like a week or a month at a time, will make them more approachable. So instead of saying, “I want to lose 50 pounds this year,” saying “I want to lose 5 pounds this month” will make this large goal seem more possible.

    What are good motivating factors?

    To keep your motivation level strong, it is important to have some non-scale goals, or goals that have no number attached to them. For example, some non-scale goals may include:

    • Having more energy to play with your kids or grand kids.
    • Moving around with less pain.
    • Being on a reduced number of medications.
    • Fitting in an airplane seat or amusement park ride seat comfortably.

    What is a Realistic Weight Loss Goal?

    If you are one of the many people who wish to lose weight for the new year, it is important  to set healthy expectations. Fad diets may promise 20 pounds lost in 20 days, which may seem great. However, these quick results usually only end up with quick weight regain. This is because such plans end up depriving you of nutrients, make eating healthy feel miserable, and are hard to stick to long-term. The Centers for Disease Control and Prevention report that 1 to 2 pounds a week is a healthy rate of weight loss.

    More Simple Steps to Getting Healthy This New Year

    • Simplify healthy eating. Instead of getting obsessed with counting every calorie and macronutrient, stick to the basics.  Get out your measuring cups and smaller dinner plates (about 9-inches in diameter) and follow these simple tips:
      • Have at least 2 cups of non-starchy vegetables each day, which do not include corn, peas, and potatoes. With the plate method, fill half of your plate with the non-starchy vegetables at meal time.
      • Limit starchy, refined foods such as rice, potatoes, and pasta. Stick to 1/2 cup at each meal, or with the plate method, 1/4 of your plate. Choose high-fiber starches such as brown rice, quinoa, beans, or sweet potato.
      • Make sure you eat enough protein. Although this may seem easy enough, I find a lot of my patients do not eat enough healthy proteins. To determine your protein needs each day, you can multiply your weight in pounds times 0.3 to give you an estimate in grams.  You may need more protein daily if you workout frequently.
    • Be more mindful. Mindfulness is important for all aspects of life. In eating, mindfulness may include:
      • meal planning and prepping
      • asking yourself if you are eating for hunger or emotions
      • chewing more per bite to really savor and enjoy your food

    Mindfulness in exercise may be choosing exercises you enjoy or listening to your                        body to find ways to move without causing pain. Everyday you can be mindful by                       being present in each moment. You can do this by listening actively to others and using relaxation breathing and meditation to manage stress.

    • Track your progress. Download an app like MyFitnessPal or MyPlate to help you track what you consume and the calories you burn. Some apps, such as Apple Health or Calm, can help you keep track of the number of mindfulness minutes you engage in daily.
    • Fill in the gaps with vitamins and supplements. Even the healthiest diets may be lacking some vitamins. In addition, some climates that may have less days of sunshine may make individuals prone to vitamin D deficiency.  It never hurts to have your healthcare provider check for your levels of vitamin D, vitamin B12, magnesium, and iron. Low levels of these nutrients may result in such symptoms as low energy, depressed mood, or trouble sleeping.  Zestia by Vita Sciences contains several of these nutrients in addition to probiotics and a SuperFood complex to help promote optimal health inside and out.
    • Reward yourself. Every small goal you achieve should be celebrated. If you went a whole week without any drinking any sugary drinks, then reward yourself with a relaxing hot bath, or by enjoying a relaxing movie night at home.

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

    Sources:

    Centers for Disease Control and Prevention (May 15, 2015) “Losing Weight.”

    Medline Plus (December 28, 2017) “8 Small Changes for a Slimmer You in 2018.” 

    Richardson, H. (December 29, 2017) “Holly Richardson: Resolutions, SMART goals, CLEAR goals and BHAGs.”

    Rossy, L. (April 29, 2016) “How Mindfulness Can Help You Stay Motivated to Exercise.” 

     


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    Could Women’s Hearts be More Sensitive to Stress?

    heart, mind, health, stress

    Stress of the mind can hurt your heart.

    Your heart is racing. Your palms are sweaty. Sometimes you may feel dizzy, disoriented, or nauseous. These are all potential symptoms when you are faced with a stressful situation. However, one of the most dangerous symptoms of stress is constriction of blood vessels. A recent study has found that women may be more at risk for heart-related health problems in response to stress.

    What is stress?

    Stress is a normal reaction to the demands of life that can affect both the body and mind. A little bit can be healthy to remind you to be more alert or more motivated. However, too much can contribute to a variety of health conditions such as:

    • ulcers
    • digestive issues such as irritable bowel syndrome
    • asthma
    • headaches
    • back pain

    In addition to such conditions, stress can also increase blood pressure, which can in turn increase risk of heart disease. This is due to the body’s response to a perceived threat. The body goes into “fight-or-flight” mode in which the body constricts blood vessels to provide more blood flow to the major organs. Also, digestion slows to keep the body focused on providing blood to the brain and the heart.  However, if anxiety or chronic exposure to the perceived threat(s) occurs, then this response can negatively impact health.

    Women, Stress, and the Heart

    A recent study in the journal Arteriosclerosis looked at 678 people with coronary artery disease, or plaques in the major arteries that affects blood flow. Each person was asked to engage in public speaking, a commonly known fear of many, to see if it triggered myocardial ischemia, or a reduction of blood flow in the heart.

    About 15-percent of study subjects triggered myocardial ischemia. Men and women were affected by this condition at a similar rate, but the cause was different.  In men, blood flow was mostly affected by high blood pressure and increased heart rate. On the other hand, in women it was caused by a constriction of blood vessels, also known as microvascular dysfunction. The difference between the two reactions is that in men, the perceived fear increased workload on the heart. However, in women, the dysfunction of vessels impaired blood flow.  It is not known whether this increased incidence of myocardial ischemia can increase risk of heart disease, but such studies are being planned.

    Healthy Ways to Deal With Stress

    You can help decrease stress, and in turn, lower risk of heart disease in a variety of ways.  The following list includes way you can lower stress on both your body and mind.

    • Limit coffee and caffeine since such constrict blood vessels, thus impacting blood flow. Two to three cups a day is suggested for adequate health benefit.
    • Quit or don’t smoke since smoking can also constrict blood vessels, and in turn blood flow, this increasing heart disease risk.
    • Live a balanced life. It is important to make sure that as hard as you work in your job and in exercising, you should also rest your body just as readily. A good balance of rest and activity is around 30 minutes a day of moderate activity such as walking combined with about 7 hours of sleep each night.  Being both active and resting well each night are important for the regulation of body fluids, blood pressure, and blood glucose levels in the body, among other things.
    • Be mindful in everything you do. When you are more mindful and aware of the choices you make each day, it can eliminate a lot of stress on the body.  The following are a list of small things you can do each day to be more mindful and in turn reduce stress on your body inside and out.
      • Plan and prep meals and snacks ahead of time.
      • Make healthy choices at meal and snack time such as less processed food and more fresh foods.
      • Portion out food choices to prevent excess intake.
      • Set a designated bedtime to help your body get more rest.
      • Make a to-do list to keep track of your weekly tasks and delegate any tasks that you can to others.
      • When you get stressed, give yourself a time-out with relaxation breathing to help you better face the situation at hand.
      • Make time for yourself in your schedule by setting aside 15 minutes a day to meditate, read, or do something your enjoy to give your body and mind a break.
    • Take supplements to help with sleep and managing stress. There are many herbal supplements on the market that claim to help with sleep and stress. However, it is important to do your research. Perhaps the supplement most well-known for its sleep-inducing properties is melatonin. It is actually a hormone produced by the brain’s pineal gland that affects the sleep/wake cycle and produces drowsiness. Those that may be deficient in this hormone may experience trouble sleeping or insomnia. However, it is important to remember that since it is a hormone, it may not be suitable for everyone, so be sure to check with your doctor first before starting a melatonin regimen.

    Another supplement to try is Sereneo by Vita Sciences. Sereneo contains a combination of magnesium, chamomile, and valerian to help promote a feeling of calm by working to help reduce stress and anxiety. Valerian and chamomile have been found to be safe, natural herbal remedies to help induce sleep, while magnesium has been found to help promote reduced anxiety and irritability. Be sure to let your healthcare provider know before starting any new supplement regimen to be sure it does not interact with any of your currently prescribed medications.

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

    Sources:

    American Heart Association (June 2014) “Fight Stress with Healthy Habits”

    American Heart Association (June 2014) “Stress and Heart Health”

    Berkeley Wellness (October 1, 2013) “Can Supplements Help You Sleep?”

    Centers for Disease Control (March 2, 2017) “How Much Sleep Do I Need?”

    Deans, M.D., E. (June 12, 2011) “Magnesium and the Brain: The Original Chill Pill.” Psychology Today.

    Harvard Medical School: Division of Sleep Medicine (December 18, 2007) “The Characteristics of Sleep”

    Mayo Clinic (March 31, 2017) “Stress Management”

    Medline Plus (December 21, 2017) “Are Women’s Hearts More Vulnerable to Stress?”

    Rodale Wellness (August 25, 2017) “4 Sleep Supplements That Actually Work”

     


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    Could Coffee Help You Live Longer?

    coffee, lengthen life, health

    If you’re like me, the day does not begin until I have had my cup of coffee. Whether it be the aroma, the caffeine, or the wake up signal to my digestive system, my body craves coffee from the moment I rise from my evening slumber.  Over the years, there have been mixed reviews about whether or not this common habit was helping or harming us. However, a recent report has found that coffee may actually help you live longer.

    Coffee and Health

    Caffeine may be the first benefit you think about receiving when consuming your cup of joe. However, research has found that energy is not the only good thing that comes from consuming this beverage. Three cups of coffee a day has been found to be the magic number that can provide lower risk of many health conditions including:

    • Heart disease
    • Diabetes
    • Parkinson’s disease
    • Uterine and liver cancer

    The only exceptions to these positive findings include some studies of unfiltered forms of coffee. French press or espresso, which contain the substances cafestol and kahweol, may slightly increase cholesterol levels.  However, the decreased risk of many health conditions seems to outweigh such negative findings. A 2015 study found that consumption of the beverage is linked to an approximate 8 to 15 percent reduction in risk of death, with more benefits linked to those who drank more.  In addition, a June 2016 report by the World Health Organization removed coffee from its list of potentially carcinogenic foods.

    Coffee and Longer Life

    A recent report has found that moderate consumption of coffee, or about three cups a day, has been linked to:

    • lower risk of cancers of the prostate, endometrium, skin and liver.
    • decreased risk of type 2 diabetes and better insulin and blood glucose control.
    • decreased risk of liver disease, gout, and gallstones.
    • Lower incidence of cognitive conditions such as dementia, Parkinson’s, depression, and Alzheimer’s.

    The health benefits of decreased heart disease and diabetes risk have been linked to the antioxidant effect of chlorogenic acid.  Also, the coffee lipids cafestol and kahweol have been linked to possible lower risk of certain cancers and liver disease.

    Researchers are not sure of the exact component of the beverage that provides the most health benefits. Also, there is no solid proof that coffee lowers risk of any disease. However, the link between decreased incidence of death and coffee intake is suggested to be a good enough reason to add a bit of the beverage to your daily routine.

    Other ways to Improve Length of Life

    Besides drinking coffee, there are many small things you can do each day to help improve your quality and quantity of life.

    • Eat a fiber-rich diet of fruits and vegetables. Sounds simple enough, but unfortunately just 12-percent of Americans actually eat the suggested 2 cups each of fruits and vegetables each day.  Not only do these types of foods contain digestive-friendly fiber, but also contain phytonutrients. Phytonutrients have been found to provide many anti-inflammatory benefits that have been found to help lower risk of chronic disease.
    • Stop smoking and lower alcohol intake.  Any substance that your body sees as a toxin will put strain on a your health. Smoking in particular constricts blood vessels, therefore increasing risk of heart disease. On the other hand, alcohol can put a strain on your liver since it will have to work extra hard to filter this toxin from your body.
    • Reduce stress and get plenty of sleep. Stress can affect sleep and lack of sleep can be stressful. Therefore, it is important to manage one to help the other.  Relaxation breathing, yoga, or talking to someone can help you manage stress. For sleep, talk to your doctor about specific medications or supplements, such as melatonin, that may help you catch some more Z’s.
    • Take vitamins and supplements daily.  If you are not getting enough nutrients from the food you eat, a vitamin and supplement regimen may help. A recent study in China has found a potential link between the health of the gut and longer life.  A probiotic supplement daily, such as Biovia 30X by Vita Sciences, may help improve diversity of gut bacteria in your body and promote improved digestive health and immune support.

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

    Sources:

    Bian, G., et al. (2017) “The Gut Microbiota of Healthy Aged Chinese Is Similar to That of the Healthy Young.” mSphere, 2 (5): e00327-17 DOI: 10.1128/mSphere.00327-17

    Harvard Health Publishing: Harvard Medical School (January 2012) “What is it about coffee?”

    Harvard Health Publishing: Harvard Medical School (September 25, 2017) “The latest scoop on the health benefits of coffee.”

    Harvard Health Publishing: Harvard Medical School (September 2014; reviewed and updated October 31, 2017) “How to boost your immune system”

    Medline Health News (November 30, 2017) “Could Your Coffee Habit Lengthen Your Life?”

    Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruit and Veggies”

     


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    Are You Eating Enough Fruits and Vegetables?

    fruits, vegetables, produce, fresh, colorful, antioxidantsDo you think you eat enough fruits and vegetables every day?  You may track your macronutrients, have an apple a day, and be free of digestive concerns but still be missing the mark.  A recent report by the Centers for Disease Control (CDC) has found that most adults in the United States could stand to eat a lot more fruits and vegetables each day.

    Health Benefits of Fruits and Vegetables

    Studies have shown that the more fruits and vegetables people eat, the less likely they are to have heart disease. This is because a diet rich in fruits and vegetables contains a lot of fiber and nutrients, which in itself can help many aspects of health including:

    • improvement of blood pressure
    • lowering cancer risk
    • decreasing risk of getting diabetes
    • prevention of constipation
    • keeping the digestive system healthy
    • maintaining eye health

    More recently, it has been found that the phytonutrients from fruits and vegetables provide many of its health benefits. For example, the carotenoids found in many brightly colored fruits and vegetables such as tomatoes and carrots have many health benefits. One of the carotenoids, lycopene, has shown potential for reducing risk of prostate cancer. Furthermore, research has shown that another phytonutrient, lutein, has been shown to reduce risk for cataracts. However, more studies need to be done to show the full health benefits of such phytonutrients.

    What is the recommended intake for fruits and vegetables daily?

    According to the United States Department of Agriculture (USDA), most people should consume about 2 cups of fruits and 2.5 cups of vegetables every day.  This amount of produce would help you to reach the recommended daily fiber intake of most adults, which is around 21 to 30 grams.  However, some may think that fiber supplements will do the job if they don’t want to eat fruits and vegetables. Although fiber supplements may be helpful for filling the gap of your daily fiber needs, they should not be relied upon for your full daily intake of fruits and vegetables. This is because the fiber supplements will not provide the many health nutrients that fruits and vegetables provide.

    CDC Fruit and Vegetable Intake Report

    A recent report from the CDC found that only 12-percent of Americans are eating enough fruits and vegetables. High cost and limited access to fruits and vegetables seem to be the biggest barriers to meeting daily recommended intakes.  However, a report by the USDA found that it is possible to meet such intakes for about $2.10 to $2.60 per day.

    Fresh apples, orange, and carrots were found to be some of the lowest cost produce. Also, frozen green beans, canned corn, romaine lettuce, and Roma tomatoes were some of the least pricey produce options.  However, this amount may still be a lot for more low-income families. In those cases, the following tips may be helpful in ensuring everyone can get in their daily dose of fruits and vegetables.

    • Buy produce when it is in season. This is because if more of a type of produce is being harvested, the cost will be less for you. An added bonus is that in-season produce will also be more flavorful.
    • Check to see what Supplemental Nutrition Assistance Program (SNAP) benefits provide.  Recent benefits provide funds to purchase produce at local farmer’s markets.  For this reason, such funds could help offset any produce costs you may incur at the supermarket.
    • Buy frozen produce in bulk. You can often find family size bags of frozen veggies at lower cost than their smaller size counterparts. In addition, frozen produce will not go bad as quickly, so you do not have to worry about any waste if you do not eat it right away.

    Fitting More Fruits and Veggies in Your Day

    Follow the tips below to get more fruits and vegetables into your daily routine.

    • Slice up some apples with a side of peanut butter for a sweet and salty treat.
    • Keep it simple with some salt and pepper and a drizzle of olive oil. Toss veggies in these simple ingredients, then bake on a cookie sheet for 400 degrees Fahrenheit for about 25-45 minutes, depending on the thickness of the produce you are cooking. This roasted cooking method will bring out the natural sweet and savory flavors of produce.
    • Pair a cup of baby carrots with some hummus or Greek yogurt dressing for a salty, crunchy snack.
    • Load up your lunch bowl with salad greens, cucumbers, tomatoes, carrots, and top with nuts and seeds for extra fiber power.
    • Replace your nighttime chocolate piece with a cup of grapes or berries over Greek yogurt for a filling sweet treat.
    • Use veggies as a foundation for your favorite recipes to add fiber. Use spaghetti squash or spiralized zucchini instead of spaghetti or riced cauliflower instead of mashed potatoes.

    If you are having trouble meeting your daily fruit and vegetable needs, add a daily multivitamin such as Zestia by Vita Sciences. Zestia contains a potent mix of superfood complexes, fruit and vegetable compounds, probiotics, and digestive enzymes to help support optimal overall health.

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

    Sources:

    Academy of Nutrition and Dietetics (September 5, 2017) “Easy Ways to Boost Fiber in Your Daily Diet.”

    Centers for Disease Control (accessed on November 20, 2017) “Top 10 Reasons to Eat MORE Fruits and Vegetables.”

    Harvard T.H. Chan School of Public Health (accessed November 20, 2017) “Vegetables and Fruits.”

    Mayo Clinic (September 26, 2015) “I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?”

    Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruits & Veggies.”

    United States Department of Agriculture Economic Research Service (2017) “Fruit and Vegetable Recommendations Can Be Met for $2.10 to $2.60 per day.”

    United States Department of Agriculture (August 2, 2017) “SNAP and Farmer’s Markets.”


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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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    Could No Sick Leave Cause Poor Health?

    work, sick, paid leave, sick leave, health, wellnessIt’s about that time of year. Cold and flu season is greatly approaching.  Although some employees may have paid sick leave, they may be afraid to use it for risk of ruining their reputation. On the other hand, maybe there is no one to cover their shift. Employees do not have a choice in workplaces where there is no paid sick leave.  If these employees stayed home, they would risk losing pay, or in some cases, their job. A recent study has shown that workplaces without paid sick leave are at risk for harming the health of their employees.

    Paid Sick Leave and Health Statistics

    A 2013 report by the National Partnership for Women and Families looked at the effect of paid sick leave on health outcomes.  They found that four of ten private sector workers and eight of ten low-income workers do not have access to paid sick leave. Also, these workers were 1.5 times more likely to go to work with the flu or a viral infection.  In the fall of 2009, nearly eight million workers went to work with H1N1.  In turn, these people are thought to have infected seven million of their co-workers. This string of events was likely the cause of the peak of the pandemic.

    Furthermore, parents who do not have paid sick leave are more likely to send their sick kids to school or daycare. This is because the parents have no other form of childcare and cannot afford to stay home unpaid. This situation puts care givers, teachers, and classmates of the child at risk. Therefore, paid sick leave is important for the health of not only the worker, but many others as well.

    Recent Research

    A study of nearly 18000 workers between the ages of 18 and 64 years of age looked at the effects of paid sick leave on overall health.  Those without paid sick leave were more likely to have mental distress than those who did. In fact, those without sick leave had nearly 150-percent more mental distress. This distress can disrupt the daily life and activities of those with no paid leave. Young, Hispanic, low-income, and poorly educated groups were at greatest risk. These results suggest that lack of paid sick leave is a social justice and health disparity issue.

    Protect Yourself Against Cold and Flu Season

    Access to paid sick leave may not be under your control. However,  you can take steps to prevent sickness.

    • Eat a balanced diet with plenty of immune-friendly fruits and vegetables.
    • Stay active each day since exercising can boost heart health, keep weight at a healthy level, and in turn protect overall health.
    • Practice good hygiene by washing your hands regularly, especially if you have contact with others in your daily life. Caregivers, healthcare workers, and teachers are just some examples of workers who may be at most risk for exposure to germs. Therefore, these workers will need to be even more diligent about washing hands often and perhaps keeping sanitizer close at hand.
    • Take immune-friendly supplements such as Biovia30 by Vita Sciences. Biovia30 is full of 30 million colony-producing units of probiotic strains to promote health digestive and immune health.

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

    Sources:

    Harvard Health Publishing (September 2014) “How to Boost Your Immune System” 

    National Partnership for Women and Families (April 2013) “Paid Sick Days Improve Our Public Health” 

    Preidt, R. (September 22, 2017) “Workers Without Paid Sick Leave Suffer Ill Effects” 


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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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    Can Skipping Breakfast Impact Your Health?

    breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

    Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

    What is a healthy breakfast?

    A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

    Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

    Recent research

    A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

    The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

    Filling in the Nutrient Gaps

    If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

    • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
    • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
    • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

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

    Sources:

    Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

    Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

    Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html


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