Category Archives: exercise

Less fried foods for lower heart disease and stroke risk

fried food, fried, unhealthy, heart attack, strokeAs you walk along the street during any summer carnival, it’s no doubt you’ll take in the sweet smell of cotton candy and the fragrance of fried foods like funnel cakes and fries. These fried foods can hold so many memories for many of us spending time with family and friends. Not to mention that such treats can taste delicious. However, recent studies show that the more you eat fried foods, the higher your heart disease and stroke risk.

Heart disease and stroke facts

Besides being one of the leading causes of death in the United States, diseases of the heart come in many forms. However, it’s cardiovascular disease or conditions that involve narrowed or blocked blood vessels that are most dangerous. Such conditions include heart attack, angina (chest pain), or stroke.

Stroke is also in the top five leading causes of death in the United States and is also related to a vessel condition. It occurs when blood flow in the artery that supplies blood to the brain is blocked. Less commonly, a stroke can occur when this artery leaks or ruptures.

Fried foods and heart disease

Fried foods can taste good and can be purchased at a lower cost than healthier convenience food options. However, the long-term cost of eating such foods can be high. This is because eating such foods on a regular basis can place your heart health at risk.

Foods that are fried contain high amounts of saturated and sometimes trans fats. Research shows that when such fats in the diet are replaced with unsaturated fats, heart disease risk is reduced.

In fact, a recent study looked at the effect of fried food intake on heart disease and stroke risk. Study results show that those people who ate fried foods one to three times a week had a 7% higher risk of heart attack and stroke compared to those who ate fried foods less than once a week. Also, those people who ate fried foods daily had a 14% higher risk of such conditions.

Other ways you can lower heart disease and stroke risk 

Besides reducing fried food intake, there are other things you can do to lower your heart disease and stroke risk. Use the following tips to help your heart be at its healthiest.

  • Eat more fruits and vegetables: Consuming a colorful array of fruits and vegetables can help provide antioxidants to the body. Each color of the rainbow of produce contains different antioxidants that can provide varying health benefits to the body. Overall, having plenty of antioxidants in the diet can reduce inflammation in the body and lower risk of chronic diseases like heart disease.
  • Sleep enough each night: Research shows that poor sleeping patterns can increase risk of heart disease and stroke. The National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you’re having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study to help identify any health issues that could be disturbing your sleep.
  • Manage stress: Too much stress can have an impact on your heart health. Therefore, be sure to manage your stress with some relaxation breathing, meditation, yoga, or talking to a counselor each week.
  • Visit your doctor regularly: It’s important to visit your doctor at least once a year to check your numbers. Your numbers include cholesterol, triglycerides, blood glucose levels, blood pressure, and body weight. These numbers can help identify any heart health risk factors you may have. The earlier you find such risk factors, the earlier you can receive treatment and prevent your risk of stroke.
  • Take supplements when necessary: If you are lacking certain vitamins or minerals in your diet, you may need a supplement such as a multivitamin or fish oil. Supplements could help your body receive the antioxidants you need to fight oxidative stress and lower chronic disease risk factors. One such supplement is Circova by Vita SciencesCircova contains ingredients like L-arginine, niacin, and hawthorne to help promote improved blood flow and blood pressure.

-written by Staci Gulbin, MS, MEd, RD

References:

Centers for Disease Control and Prevention (May 3, 2018) “About Stroke.”

Gordon, S. (July 11, 2019) “More evidence fried food ups heart disease, stroke risk.”

Houston, M. (February 2018) “The relationship of saturated fats and coronary heart disease: fa(c)t or fiction? A commentary.” Ther Adv Cardiovasc Dis., 12(2):33-37.

Koo, D. L., Nam, H., Thomas, R. J., & Yun, C. H. (2018). Sleep Disturbances as a Risk Factor for Stroke. Journal of stroke20(1), 12-32.

Mayo Clinic (March 22, 2018) “Heart Disease.”

Medline Plus (last reviewed December 26, 2017) “Antioxidants.”

National Sleep Foundation (accessed October 30, 2018) “National Sleep Foundation Recommends New Sleep Times.”


  • Ramp up your exercise routine to reduce anxiety

    walk, walking, health, exercise, fitnessAlthough many of us may feel anxious from time to time, this anxiety may resolve after a hot bath or cup of tea. However, for a portion of the population, this feeling continues to affect them daily. It can impact daily life in a way that interrupts daily living such as work, sleep, and relationships. Therefore, for those with anxiety disorder, treatment options are necessary. Besides prescription medications, recent research shows that increasing intensity of exercise may help reduce symptoms of anxiety disorder.

    What is anxiety?

    About one out of every five people in the United States suffer from anxiety disorder. Those with this disorder are not just feeling anxious before a big event, but feel anxious most of their life. For example, these people feel an excessive amount of dread that is persistent and uncontrollable.

    Anxiety disorder can come in many forms such as obsessive-compulsive disorder (OCD). Those with OCD may feel like if they do not perform certain, often repetitive tasks that something bad will happen. Other forms of anxiety disorder include generalized anxiety disorder (GAD), panic attack disorder, and phobias.

    General symptoms

    If you experience the following symptoms as well as excessive worry for at least six months, then you may have GAD. If you feel this may be you, be sure to see a qualified healthcare provider for treatment options.

    • feeling nervous or on edge
    • having a sense of impending danger
    • increased heart rate
    • rapid breathing rate
    • difficulty concentrating
    • trouble sleeping
    • digestive issues
    • weakness or fatigue

    How is anxiety treated?

    Anxiety treatment usually involves prescription medicines, especially for those with moderate to severe forms. Also, therapy can help with symptoms, whether you take medicine or not, to help teach you ways to manage symptoms. A common form of therapy used is called cognitive behavioral therapy (CBT). CBT teaches people how to think, behave, and react differently to those situations in life that produce the most anxiety for them.

    How can exercise help anxiety?

    Research shows that exercise can be a great supplemental treatment for anxiety. This is because studies show that exercise can, in the long-term, reduce inflammation in the body. In turn, a person can not only lower risk of inflammatory conditions like heart disease and diabetes, but also anxiety and depression.

    In fact, research shows that exercise, especially moderate to high intensity exercise, can lower pro-inflammatory markers in the body. Another 2018 study looked at exercise impact in those with panic disorder. Study results show that although exercise increased stress right after performing it, it lowers depression and anxiety scores over the long-term.

    About exercise intensity

    To reap the mental health rewards of exercise, intensity matters. Studies show that moderate to high intensity is best for reducing mental health symptoms. According to the Mayo Clinic, moderate intensity exercise occurs when:

    • your breath quickens, but you’re not out of breath
    • a light sweat develops after about 10 minutes
    • you can talk while moving, but cannot sing

    On the other hand, high intensity exercise will produce deeper and more rapid breaths and you will start sweating in a few minutes. For optimal health of mind and body, most adults should move at a moderate intensity at least 150 minutes a week, or at least 30 minutes for 5 days a week. Or, if you prefer higher intensity exercise, move at this intensity at least 75 minutes a week, or at least 15 minutes a day for 5 days a week.

    Other natural treatments

    Besides exercise, there are other natural treatments that can help reduce inflammation in the body. Eating more fruits and vegetables each day can provide anti-inflammatory antioxidants that can help. Also, you could take a natural supplement daily such as Sereneo by Vita Sciences. Sereneo contains ingredients like magnesium, chamomile, and valerian to help promote higher levels of the “feel good hormone” serotonin in the body. Be sure to ask your healthcare provider before starting any new supplement regimen.

    Take home message

    If you suffer from anxiety, then you may be desperate for treatment that will improve your quality of life. Along with medicines and therapy, exercise can be an effective adjunct treatment. Not only that, but exercise can also improve your physical health as well. So, start moving a little more each day to help both your body and mind be in its best health.

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

    References

    Anxiety and Depression Association of America (accessed July 8, 2019) “Understand the Facts.”

    Anxiety and Depression Association of America (accessed July 8, 2019) “Symptoms.”

    Aylett, E., Small, N., and Bower, P. (July 2018) “Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis.” BMC Health Serv Res., 18(1):559.

    Lattari, E., et al. (February 2018) “Effects of Aerobic Exercise on Anxiety Symptoms and Cortical Activity in Patients with Panic Disorder: A Pilot Study.” Clin Pract Epidemiol Ment Health,14:11-25.

    Mayo Clinic (May 15, 2019) “Exercise intensity: how to measure it.”

    National Institute of Mental Health (July 2018) “Anxiety Disorders.”

    U.S. Department of Health and Human Services (last reviewed on February 1, 2019) “Physical Activity Guidelines for Americans.”


  • June is Alzheimer’s Brain Awareness Month

    brain, health, alzheimer's, cognitiveWith so much focus on diet and exercise helping the heart, brain health may take a back seat in the wellness arena. However, the brain is the control center of the body, and in turn must not be neglected. During the month of June, it’s especially important to be aware of the brain disease known as Alzheimer’s. You may have heard of it before, but may not know what it entails. Let’s learn more about this disease and how you can be an advocate for this devastating brain health condition.

    Alzheimer’s basics

    Alzheimer’s disease (AD) is a progressive and irreversible brain health condition that slowly destroys memory and thinking skills. Although some memory loss may be a normal part of aging, the severity of symptoms in Alzheimer’s is not a normal part of aging. More than 5 million people in the United States suffer from this type of dementia. And along with this number, there are countless other people, including loved ones and caregivers, that have to live everyday watching those they care about suffer from this disease.

    Causes of Alzheimer’s include plaques and tangles in the brain. These plaques form from abnormal deposits of protein in the brain. Also, the damage caused by these deposits typically start in the hippocampus and entorhinal complex of the brain. And its these parts of the brain that are vital in forming memories. Over time, more neurons die and other parts of the brain begin to shrink.

    It is not fully understood why certain people may be more at risk for this disease. However, it’s thought that less than 1-percent is from genetic changes, while for most people it is likely a combination of genetic, lifestyle, and environmental factors.

    Early symptoms of Alzheimer’s 

    The early symptoms of this disease may be things as simple as forgetting recent events or conversations. These memory problems are one of the first signs of Alzheimer’s disease. However, other red flags of the disease may include:

    • repeating statements over and over again
    • forgetting appointments and events and not remembering them later
    • frequently losing things
    • getting lost in familiar places
    • forgetting the names of family members and everyday objects
    • having trouble thinking of words to describe common objects or hold a simple conversation

    If you, your family member ,or someone you know exhibits any of these symptoms, it may be time to visit the doctor. This is because a complete physical exam, detailed neurological exam, and mental status exam can help diagnose Alzheimer’s or whatever other condition may be causing symptoms.

    Later symptoms of Alzheimer’s disease

    In the later stages of the disease, you may start to see some of the following symptoms:

    • inability to learn new things
    • trouble with simple activities of daily living like bathing, dressing, and eating.
    • Hallucinations
    • Paranoia
    • Impulsive behavior

    Alzheimer’s research

    Recent research shows that there are currently not many treatments for AD. One medicine is a cholinesterase inhibitor. This medicine is for those with mild, moderate, or severe AD.  This medicine is also give to those with Parkinson’s dementia. Memantine is another medicine that is approved in use for those with moderate and severe AD who show difficulty in attention and alertness.

    Besides such treatments, research shows an independent link between vitamin D deficiency and AD. Therefore, those with symptoms should have their vitamin D levels tested for this vitamin.

    Another nutrition-related link with AD has to do with omega-3 fatty acids. This is because research shows the heart health of individuals correlates with brain health. In fact, recent reviews show that those who eat a heart healthy diet based on the Mediterranean diet have a lower risk of cognitive decline compared to those on other eating regimens.

    Future research

    Future research of Alzheimer’s has to do with targeting the plaques and tangles in the brain. However, researchers cannot yet seem to agree on what abnormality has the most impact on cognitive decline. That is why it’s important now to support research efforts that will help find more effective treatment for this terrifying condition.

    How you can support research

    Be sure to visit the Alzheimer’s Association website for more ideas on ways you can help support Alzheimer’s research. Also, hashtag #endalz in your social media posts this month to show your support in Alzheimer’s disease awareness.

    How you can keep your brain healthy

    As mentioned before, some research is showing that lifestyle changes like diet may help brain health. Read below for specific things you can do to help keep your brain healthy.

    • Exercise your brain with puzzles and word games: This is thought to keep building connections between nerve cells and may even help generate new brain cells.
    • Exercise your body: Walking, jogging, swimming, and dancing, to name a few can help keep your heart and brain strong. Not only can it help create new nerve cell connections, but can improve blood pressure and cholesterol that can also help brain health.
    • Improve your numbers: Help keep your blood glucose, cholesterol, and blood pressure in healthy ranges by eating healthier. This means more plant-based foods in the diet like fruits, vegetables, and healthy fats. Healthy fats can include olive oil, avocado, nuts, seeds, and olives, to name a few.
    • Avoid tobacco and limit alcohol: Smoking can constrict blood vessels and increase heart health risk, while excessive alcohol intake is a major risk factor for dementia. Therefore visit your healthcare provider or websites like SAMHSA.gov to help you quit smoking and abusing alcohol.
    • Reduce stress and increase social support:  Those with a lower risk of dementia also have strong social ties. Also, people who are anxious or with depression tend to score lower on cognitive function tests. Therefore, be sure to keep a support system around you of friends, neighbors, loved ones, and healthcare providers to keep your brain healthy.
    • Take a daily supplement:  Vitamin deficiencies like vitamin D are often seen in those with cognitive health issues. Also, omega-3 fatty acids may help improve brain health. Therefore, if you don’t eat enough healthy fats and vitamins in your diet it may be time to add a dietary supplement to your daily routine. The fish oil supplement produced by Vita Sciences can be a great addition to your healthy lifestyle routine.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Harvard Health Publishing: Harvard Medical School (updated January 16, 2018) “12 ways to keep your brain young.”

    Kumar, A. and Tsao, J.W. (last updated December 18, 2018) “Alzheimer disease.” StatPearls

    Mayo Clinic (December 8, 2018) “Alzheimer’s disease.”

    National Institute on Aging (accessed June 12, 2019) “Alzheimer’s disease and related dementias.”

    Weller, J and Budson, A. (July 2018) “Current understanding of Alzheimer’s disease diagnosis and treatment.”  F1000Res., 7:F1000 Faculty Rev-1161.

     

     

     


  • How to help your headaches- Headache Awareness Month 2019

    brain, headache, health, migraineTraffic, rude neighbors or co-workers, and financial stress are some the of common things in life that can cause stress. In turn, this stress can give you a headache. Besides literally being a pain, chronic headaches can reduce quality of life and lead to other health issues over time. In honor of June, which is Headache Awareness Month, let’s learn more about headaches and how you can manage them naturally.

    All about headaches

    When it comes to headaches, not all of them are created equal. This is because some can be worse than others, they can affect different sides of the head, and some last longer than others. The two major types of headaches are tension headaches and migraines.

    First of all, the most common type of headache is the tension headache. Tension headaches may stem from mental stress, or tension, as well as too little sleep, too much alcohol, or a mental health condition like anxiety or depression. And according to experts, tension headaches usually occur as a result of tight muscles in the shoulder, neck, scalp, and jaw.

    The second major type of headache is the migraine. And unlike tension headaches, migraines involve a whole different level of pain. This is because migraines cause more than just a head ache. In fact, other symptoms of a migraine can include:

    • moderate to severe throbbing often on one side of the head
    • sensitivity to light and sound
    • nausea
    • vision changes such as flashing lights or temporary loss of vision

    Headache management 

    Typical treatment of a headache may involve an over the counter pain reliever. However, if you deal with headaches often, you may want to find more natural ways to deal with your condition to avoid taking so much medicine. Some natural ways of dealing with headaches include:

    Acupuncture: This age-old technique of inserting thin needles in certain areas of the skin has been shown to help reduce headaches if the active points are targeted. Therefore, it’s important to ensure that you visit an acupuncturist who has experience and training in treating headaches to ensure you receive the most effective treatment.

    Massage: Through manipulation of soft tissues of the body, research shows that massage can help relieve tension-type headaches.

    Spinal manipulation: Healthcare providers like chiropractors can provide spinal manipulation treatment. This type of treatment involves applying a controlled force to a joint in the spine. By doing this, research shows that this type of treatment may help reduce the pain and intensity of migraine headaches. However, it’s important to note that such manipulation may cause side effects. Such side effects may include temporary headaches, tiredness, or discomfort in the area that was worked on. Therefore, be sure to talk with your doctor before opting for this headache treatment.

    Breathing exercises: Although there have been limited studies done, one study does show that breathing exercises, such as those involved with yoga, can help lessen headache intensity and frequency. Therefore, it may do your body and mind good to add yoga to your weekly routine. Other breathing-related exercises that may help include meditation, relaxation breathing, or tai chi.

    Losing weight or diet changes: Experts suggest that you can manage headaches by losing weight or taking a magnesium supplement daily. Also, adding magnesium-rich foods to your diet could help with headache treatment. Such foods include spinach, quinoa, nuts like almonds, cashews, and peanuts, as well as black beans, avocado, and tofu, to name a few.

    Certain dietary supplements: According to the American Academy of Neurology and the American Headache Society, the supplement butterbur is effective in reducing the severity and frequency of migraine attacks. It’s important to note though that the effects of long-term use of this supplement are not known. Also, it’s thought that extended use could harm the liver. Therefore, be sure to have other options in your headache treatment routine and ask your doctor before starting this supplement.

    Instead of this supplement then, it may be worth it to try a more natural and safe supplement such as Migravent by Vita Sciences. Migravent contains natural ingredients like specialized PA free butterbur, CoQ10, magnesium, and riboflavin for advanced neurological support. PA free butterbur means that you receive the migraine health benefits of butterbur without the pyrrolizidine alkaloids (PAs) that are unhealthy for your liver.

    Take home message

    Headaches can literally be a pain in the neck. Therefore, it’s always good to have an array of remedies up your sleeve. This way you can deal with them effectively when you need to. For ways you can help support research on headache treatment as well as for resources and events to advocate for those who suffer from such health issues, be sure to visit the American Headache Society website today.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Headache Society (accessed June 4, 2019) “How to Participate in Migraine and Headache Awareness Month.”

    Goldman, R. (last updated July 26, 2017) “Ten foods high in magnesium.” Medical News Today.

    National Center for Complementary and Integrative Health (last modified May 16, 2019) “Headaches: In Depth.”

     

     


  • Exercise more to decrease risk of diabetes-related depression

    yoga, exercise, health, mental health, depressionWhen you receive a diabetes diagnosis, it can be a life-changing time. This is because diabetes treatment can involve a change in diet, new medications, and checking blood glucose levels at home. Not to mention, that is can be scary to know that you have a condition that will be with you for life. It can be overwhelming and for some can cause depression. Fortunately, a recent study shows that adding exercise to your daily routine may help those with diabetes-related depression improve quality of life in body and mind.

    What is depression?

    Depression is a condition in which a person feels some of the symptoms listed below for a period of two weeks or more. These symptoms negatively impact quality of life at work, home, and in relationships. Such symptoms include:

    • Feeling sad
    • Loss of interest or pleasure in activities once enjoyed
    • Changes in appetite with weight loss or gain unrelated to dieting
    • Trouble sleeping or sleeping too much
    • Loss of energy or increased fatigue
    • Slowed movements and speech (actions observable by others)
    • Feeling worthless or guilty
    • Difficulty thinking, concentrating or making decisions
    • Thoughts of death or suicide

    Depression is typically treated with medications and psychotherapy. Also, in severe cases, electroconvulsive therapy may be used. However, recent studies show that exercise may be helpful in decreasing symptoms of depression, especially in cases of diabetes-related depression.

    Exercise and diabetes-related depression

    Experts report that those people with diabetes are twice as likely to develop depression as those without the condition. Therefore, this group of people is of major interest to researchers. In fact, a recent study looked at the impact of various treatments on those with diabetes and depression. Over 12 weeks, 140 people received either cognitive behavioral therapy (CBT), exercise, or a combo of both treatments. Those receiving exercise treatment were encouraged to stay active with moderate exercise for 150 minutes a week.

    Study results show that those in the exercise group had the highest odds of major depressive disorder depression than those not receiving this treatment. Also, those who received the combo treatment of exercise and CBT had a twice as likely chance to go into remission from their depression. Although this study shows promise that exercise is helpful for depressive symptoms, you should not stop your usual care plan. Use exercise only as a part of your treatment plan and not the entire treatment plan.

    About moderate exercise

    In order to reap the benefits of exercise, it’s important to stay active at a moderate intensity for at least 30 minutes a day for most days of the week. Moderate exercise is defined as exercise that makes your breath quicken, but you’re not out of breath. Also, moderate exercise may make you break out into a light sweat after about 10 minutes. Finally, this type of exercise may be done while you talk, but not while you sing. Examples of moderate exercises include brisk walking, swimming, or mowing the lawn.

    Other ways to reduce depression

    Besides exercise, other ways to reduce depression symptoms include:

    • Meeting with a qualified therapist or psychologist to talk on a regular basis. Health professionals in this field can help you to manage depressive symptoms. Also, they can recommend you to a psychiatrist that can assist with any medicines that may be helpful to you in treating symptoms.
    • Performing daily relaxation exercises like yoga, meditation, or relaxation breathing. Research shows that such exercises can help reduce depressive symptoms. Therefore, in addition to cardio exercise, be sure to practice such relaxing workouts at least once a week or more.
    • Eating a balanced diet with plenty of antioxidant-rich fruits and vegetables. Such foods can help reduce inflammation in the body and in turn may help reduce depressive symptoms. Therefore, be sure to add a variety of brightly-colored produce to your meals and snacks to improve the health of your body and mind.
    • Taking a daily supplement. A supplement like Elevia by Vita Sciences may help improve mood in those with depression. Elevia contains compounds like GABA and 5-HTP which can calm the mind and boost the “feel-good” hormone serotonin. Also, if you are low in certain vitamins like B-12, B-6, or folate then you may experience symptoms of depression. Therefore, a supplement to replenish such vitamins may help improve your quality of life. So, be sure to have your labs tested for such vitamins to see if you are deficient.

    References:

    American Psychiatric Association (accessed May 29, 2019) “What is Depression?”

    de Groot, M., et al. (2019) “Program ACTIVE II: Outcomes From a Randomized, Multi-State Community-Based Depression Treatment for Rural and Urban Adults With Type 2 Diabetes.” Diabetes Care, https://doi.org/10.2337/dc18-2400

    LaChance LR, Ramsey D. (September 2018) “Antidepressant foods: An evidence-based nutrient profiling system for depression.” World J Psychiatry, 8(3):97-104.

    Mayo Clinic (May 15, 2019) “Exercise intensity: How to measure it.”

    Mayo Clinic (June 1, 2018) “Vitamin B-12 and depression: Are they related?”

    Streeter CC, et al. (March 2017) “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study.” J Altern Complement Med., 23(3):201-207.


  • Learn about your heart during High Blood Pressure Education Month

    heart, health, heart health, blood pressure, hypertensionThe National, Heart, Lung, and Blood Institute has named May High Blood Pressure Education Month. And since heart disease is one of the leading killers of adults in the United States, it’s important that everyone learn how to care for their heart. Read below for information on blood pressure, how to reduce your risk for hypertension and heart disease, and how some supplements may help your heart.

    All about blood pressure

    Blood pressure is the measure of blood flow through your vessels. When you visit the doctor, your blood pressure reading may involve two numbers. The top number is called the systolic pressure. This number measures the pressure of blood against the artery walls in the body when the heart beats. Meanwhile, the bottom number is the diastolic pressure. This number measures the pressure of blood in the body between heart beats.

    According to the American Heart Association, a normal blood pressure reading is less than 120 mmHg over 80 mmHg. Blood pressure is considered elevated if it is higher than 120 mmHg over 80 mmHg.  If you have a consistent blood pressure of 140 mmHg over 90 mmHg, then your doctor may diagnose you with high blood pressure, or hypertension.

    Lower your heart health risk

    It’s important to lower your blood pressure to lower your heart health risk. This is because having hypertension can increase your risk of having a heart attack or stroke. If you have hypertension, your doctor will likely give you medicine(s) to help lower it. However, it’s also important to make the following lifestyle changes to help lower your blood pressure and improve your heart health.

    • Eating a heart healthy diet: Consuming plenty of fiber and antioxidant rich fruits and vegetables in your diet can help your heart. This is because antioxidants can help reduce inflammation in the body. And since heart disease is an inflammatory disease, you can lower heart disease risk by eating such anti-inflammatory foods. Be sure to balance your plate with some lean protein from chicken, fish, legumes, or low-fat dairy products as well.
    • Exercise: Moving more can not only help to manage your weight, but can lower and control your blood pressure.  You don’t need a boot camp workout each day to stay healthy. Just move as much as possible for a total of at least 30 minutes a day to help manage weight and keep your heart strong.
    • Manage your weight: Experts suggest that losing just 3 to 5-percent of your body weight can help lower your blood pressure readings.
    • Lower stress:  Learn to manage stress better to help control your blood pressure and improve overall quality of life. You can do this by talking to a trusted counselor or loved one, doing yoga or meditation, exercising, or by relaxation breathing, to name a few ways.
    • Quit smoking: Smoking can constrict your blood vessels and in turn increase blood pressure. Therefore, if you don’t smoke, then don’t start. If you do smoke, try to quit by contacting your healthcare provider for help or using resources from Smokefree.gov.
    • Take care of your teeth: You may wonder what brushing your teeth has to do with heart health. However, experts say that those who have gum disease often have the same risk factors for heart disease. This is because bacteria from the gums in those with gum disease can seep into the blood stream and cause inflammation of the body. This can lead to inflammation in the blood vessels and increase risk of heart disease. Therefore, be sure to visit your dental care provider every six months and be sure to brush and floss daily.
    • Sleep enough: Research shows that those who sleep less than six hours a night are more likely to have a heart attack and stroke than those who slept more. Therefore, try to set a bedtime schedule, avoid screen time about an hour before bedtime, and avoid eating an hour or two before bed. If you still have trouble sleeping, visit your healthcare provider for tips or sleep treatments that may help.

    Heart healthy supplements

    Besides these heart health tips, it may be helpful to add a supplement to your routine to help your heart. Vita Sciences carries a wide array of heart health supplements that could help. Alestra is one supplement by Vita Sciences that contains niacin, plant sterols, and garlic to help support healthy cholesterol levels. Another supplement by Vita Sciences for heart health is Circova. Circova contains L-arginine, niacin, and hawthorne to help improve blood flow and blood pressure. Finally, Presura by Vita Sciences contains hawthorn berry, niacin, and garlic extract to help support a healthier heart and blood pressure.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Heart Association (last reviewed November 30, 2017) “Understanding Blood Pressure Readings.”

    Cleveland Clinic (February 5, 2019) “5 Things to Do Every Day to Keep Your Heart Healthy.” health essentials

    National Heart, Lung, and Blood Institute (accessed May 18, 2019) “High Blood Pressure.”

    Office of Disease Prevention and Health Promotion (last updated November 30, 2018) “Keep Your Heart Healthy.” healthfinder.gov


  • Lower your stress to lower diabetes risk

    Stress is an inevitable part of life. Whether you’re stuck in traffic, running late for work, juggling a heavy workload, or dealing with family issues, everyone deals with stress in some way on a daily basis. However, since it can be hard to avoid stress, how you deal with it can impact the way it affects your health. A recent study has found that those with more reported stress had a higher risk of developing type 2 diabetes than those who had less reported stress.

    What is stress? 

    You may know what stress feels like, but do you actually know what it is? By definition, stress is the body’s natural defense against danger. Stress often occurs when a person is overwhelmed by the demands they face at any given time. In times of stress, the body releases certain hormones that prepare the body to deal with stress. Also, in times of stress, digestion slows, breathing quickens, and heart rate increases. This fight or flight response provides the body with the resources it needs to face any dangers.

    Stress and diabetes

    During the fight or flight response, the hormones released create a lot of energy that the cells can use. This energy comes in the form of glucose and fat. In those with diabetes, this fight or flight response may not always work so well.  This is because insulin may not always be working well or be present at all to help the cells use energy. In turn, the glucose can build up in the blood.

    Not to mention that stress can also increase blood glucose levels directly. Research shows that those with type 2 diabetes often have higher blood glucose levels when they experience stress. Also, those who experience stress may not deal with it in a healthy way. For example, some people may drink alcohol, smoke, or eat unhealthy foods when they feel stress. This in turn can increase blood glucose levels and negatively impact health.

    Stress and diabetes research

    A recent study by Chinese researchers looked at data from around 500,000 adults. This data included blood glucose levels, reported stress, and other related health data. Study results show that those who reported one stressful event had a 10-percent increased risk of developing type 2 diabetes compared to those who reported none.

    This risk went up to 33-percent when a person reported two or more stressful events. Personal stress seemed to produce the highest levels of diabetes risk. This type of stress especially affected diabetes risk when it involved losing a job, retiring, or death of a loved one.

    How to manage stress and diabetes

    From these study results, it’s clear to see that stress has a direct link with diabetes risk. Now since you can’t control the stress that enters your life, but you control how you deal with it. Experts suggest that by better managing stress, you can lessen the impact it has on your health. Some examples of ways to cope with stress include:

    • deep breathing
    • gardening
    • walking
    • yoga
    • meditating
    • listening to your favorite music
    • talking with a counselor or trusted friend or loved one

    When you are better able to handle stress, you will be better able to handle your health. In other words, when you can manage stress better, you will likely be better able to take care of your health in other ways. You will likely move more, make healthier food choices, sleep better, and keep better track of your blood glucose levels.  In turn, these healthy habits will help you better deal with your diabetes.

    If you still feel like stress is keeping you up at night though, then try Somnova by Vita Sciences. Using natural ingredients like L-theanine and melatonin, Somnova works to relax your mind, produce peaceful sleep, and in turn help you feel refreshed. This improved sleep can help you to better manage stress in your life, and in turn lower your risk of type 2 diabetes.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    American Diabetes Association (last reviewed June 7, 2013) “Stress.” http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html

    National Institute of Diabetes and Digestive and Kidney Diseases (November 2016) “Managing Diabetes.”

    Nordqvist, C. (last updated November 28, 2017 by Timothy J. Legg, Ph.D., CRNP) “Why stress happens and how to manage it.” Medical News Today

    Wang, M., et al. (February 2019) “Associations between stressful life events and diabetes: Findings from the China Kadoorie Biobank study of 500,000 adults.” Journal of Diabetes Investigation, https://doi.org/10.1111/jdi.13028

     


  • Add nuts to your diet for better brain health

    Bowl of mixed nuts on rustic wooden table in natural light.

    Almonds, walnuts, peanuts, and pistachios are all delicious nutrient-dense snacks. Nuts are often mentioned as healthy snacks for heart health. Not to mention that they taste great and can be a healthy replacement to chips as a salty and crunchy snack. But did you know that they can also help your brain health? A recent study shows that eating a little bit of nuts everyday can benefit brain health.

    About nuts

    Nuts come in many varieties, but they all provide rich health benefits. These tasty plant-based treats contain many important nutrients like:

    • healthy fats like monounsaturated (MUFA)  and polyunsaturated (PUFA) fats
    • protein
    • soluble and insoluble fibers
    • vitamin E
    • vitamin K
    • folate
    • thiamine
    • minerals such as magnesium, copper, potassium, and selenium
    • antioxidants
    • phytosterols

    Because of their antioxidant content, nuts are great for reducing the amount of inflammation in the body. This in turn can help lower risk of inflammatory related conditions like heart disease and type 2 diabetes.

    In particular, eating just an ounce or two of almonds daily can reduce blood glucose levels after meal time. They can also increase satiety or fullness in those with type 2 diabetes. Also, eating an ounce or so of walnuts daily can help some people lose weight since they also help increase fullness and reduce insulin levels. Finally, research shows that eating an ounce and a half of pistachios daily can help improve lipid markers such as reducing LDL-C or “bad” cholesterol.

    Nuts and brain health

    A 2019 study looked at data from the China Health and Nutrition Survey over 22 years. Nut intake data was collected from over 4800 study participants in 1991, 1993, and during the years of cognitive function data collection in 1997, 2001, 2004, and 2006. Study results show that nut intake is associated with reduced levels of cognitive decline.

    In particular, eating more than 10 grams or more of nuts daily, which equates to about 2 teaspoons a day, may benefit brain health. In fact, the researchers report that this small amount of nuts can improve thinking, reasoning, and memory. Also, they report that this same amount of nuts can improve the brain function of older adults by about 60-percent compared to those who didn’t eat nuts.

    Interestingly enough, the same antioxidant and anti-inflammatory qualities that help improve heart health also benefits brain health. Therefore, make sure to add nuts to your daily routine to reap these awesome health benefits.

    Other ways to help brain health

    Now if you’re allergic to nuts, this talk of nuts and health benefits may be a bummer. However, that doesn’t mean that they aren’t other ways you can improve brain health. Read below for tips on keeping your brain at its healthiest.

    • Keep your brain busy: As the saying goes “Use it or lose it.” The same concept works for brain health. Just like you exercise your body to stay fit, you should not forget to do the same for your brain. Crossword puzzles, reading, drawing, painting, and even crafts can help keep your brain strong.
    • Exercise your body: Like I mentioned before, exercise for your body is important for heart health, but also for brain health too. This is because your heart pumps all-important oxygen-rich blood to the brain to keep it healthy. Every step counts, so walk, jog, bike, dance, or do whatever movement you enjoy. Your brain will thank you.
    • Improve your diet: Eating lots of fiber-rich and antioxidant-rich fruits and vegetables can benefit brain health as well as overall health. This is because, just like nuts, these antioxidants reduce inflammation in the body that can increase chronic disease risk. Color your plate with a variety of fruits and vegetables each day to reap the benefits of the different antioxidants they contain that possess different healthful properties.
    • Limit alcohol intake and stop smoking: Smoking can constrict blood vessels , which means less oxygen reaches your brain. For help to quit smoking, visit Smokefree.gov for helpful resources. And as far as alcohol goes, research shows that more than two standard drinks a day can increase dementia risk. A standard drink is equal to 12 ounces beer, 5 ounces wine, or 1.5 ounces liquor.
    • Take a supplement for brain health:  If you don’t feel like you’re getting enough brain food in your diet, then you can add a brain health supplement like UltaMind to your daily routine. UltaMind by Vita Sciences contains innovative compounds like St. John’s Wort and Gingko biloba, to name a few that have been shown to support brain health, memory, focus, and concentration.

    References:

    de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and Human Health Outcomes: A Systematic Review. Nutrients9(12), 1311. doi:10.3390/nu9121311

    Harvard Health Publishing Harvard Medical School (accessed April 4, 2019) “12 ways to keep your brain young.” https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

    Li, Ming and Shi, Z. (February 2019) “A Prospective Association of Nut Consumption with Cognitive Function in Chinese Adults Aged 55+ – China Health and Nutrition Survey.” The Journal of Nutrition, Health, and Aging, 23(2): 211-216.

    Roche, Ph.d., B. (July 17, 2014) “10 Ways to Improve Your Brain Health.” Psychology Today, https://www.psychologytoday.com/us/blog/iq-boot-camp/201407/10-ways-improve-your-brain-health

     


  • Could weight loss help lower risk of migraine?

    anxiety, stress, depression, health, mental health, headache, migraineWith summer on the horizon, weight loss efforts are in full bloom. However, weight loss can provide more than just body confidence. The Centers for Disease Control report that just losing 5-percent of your body weight, which is equal to about 10 pounds for a 200 lb. person, can lower your risk of chronic diseases like heart disease and type 2 diabetes. Not to mention that a recent study shows that losing weight can also lower risk of migraines.

    What is a migraine?

    A migraine is a recurring type of headache that causes a throbbing or pulsing pain along with other uncomfortable symptoms. Other symptoms of a migraine may include:

    • nausea
    • weakness
    • sensitivity to light and sound

    Migraines can be triggered by a variety of different things such as:

    • stress
    • anxiety
    • hormonal changes in women
    • loud noises
    • bright or flashing lights
    • lack of sleep
    • tobacco
    • skipped meals
    • certain medicines
    • caffeine
    • too much activity (overexertion)

    Women and those with a family history of migraines are at greater risk of developing migraines. Treatment usually includes certain pain relievers, resting with your eyes closed in a quiet, dark room, as well as placing an eye pack on your forehead and drinking plenty of fluids.

    Migraines and weight loss

    A recent study analyzed data from 10 different studies regarding migraine occurrence. Study results show that those who lost weight had a reduction in the days per month they had migraines. Also, pain severity and duration of the headache was reduced with weight loss. The results seemed to be the same in adults and kids. Also, results were similar for anyone who lost weight, no matter how the weight was lost (i.e. surgery, diet and exercise).

    It is thought that those who are overweight or obese may be more at risk for migraine headaches due to inflammation. Researchers suggest that certain proteins released by fat tissue, obesity-related health problems such as hypertension and type 2 diabetes, as well as psychological risk factors, stroke, and respiratory conditions may also increase risk of headaches in those who are overweight or obese.

    If you have migraines, but have not found success with any medications over-the-counter, then you may want to visit your doctor for suggestions. Another option is to try a natural supplement like Migravent by Vita Sciences. Migravent contains ingredients like CoQ10, magnesium, and riboflavin, among others to help promote migraine relief and provide neurological support.

    Tips on losing weight 

    There are many ways to approach weight loss. It will vary according to the individual. Your current health status will determine your nutrient needs and exercise tolerance. Also, your food allergies or intolerances and daily schedule will help determine the eating plan that will work best for you. The key is to start changing unhealthy habits one at a time. Over time, you will create the healthy lifestyle that helps you meet your health goals and that is easy for you to stick with for the long term.

    Here are some tips to help you start planning your weight loss program.

    • Write down short-term and long-term goals: Although the term goals may make some people sigh in frustration, they are important for keeping you on track with your weight loss regimen. Start by writing out your ultimate goal for the year, then break it down into smaller goals such as monthly goals. For example, your yearly goal may be to lose 50 pounds. Since this can seem overwhelming to approach, break this goal down into smaller monthly goals. These goals should be S.M.A.R.T., or specific, measurable, achievable, relevant, and time-bound. A goal of this kind will help you track your progress since it’s measurable. Therefore, instead of just saying “I want to eat more vegetables,” instead you could make one of your monthly goals “I will eat at least one cup of vegetables at each meal over the next four weeks.”
    • Make time for planning and prepping meals: Your busy schedule may have you pressed for time. However, in order to have the best chance of weight loss success, you need to make time for meal planning and prepping. Just an hour a week can give you plenty of time to write a shopping list and meal calendar. These tools can help you know what foods you need to stay on track with your diet. A registered dietitian may be helpful to get you started on such as meal plan. Once you have the foods you need in stock, then just take another hour or so a week to wash, chop, dice, and portion out fruit and vegetables for meals and snacks. This can provide convenient meal and snack options that can make it easier for you to stay on track throughout the week.
    • Be active whenever possible: Every step counts, so move whenever possible. Take the stairs when you can, or walk your dog or take a walk after meals. You can also take a walk at lunch at work or home to help get some steps in and aid digestion.
    • Visit your doctor regularly: You should visit your doctor at least once a year to check your numbers. These numbers include blood pressure, weight, and labs like cholesterol and blood glucose. However, if you have a chronic condition or are at risk for such conditions like heart disease or diabetes, then you should visit twice a year or more to keep track of your numbers and risk factors.
    • Be accountable: Besides going to the doctor, it’s important to stay accountable in other ways as well to stay on track with your weight loss. This means weekly weigh-ins, having a weight loss buddy, and/or having a health coach to support you and provide motivation along the way.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Centers for Disease Control and Prevention (last reviewed February 13, 2018) “Losing Weight.” https://www.cdc.gov/healthyweight/losing_weight/index.html

    Mayo Clinic Medline Plus (Last updated on February 7, 2019) “Migraine.” https://medlineplus.gov/migraine.html

    MindTools (accessed March 27, 2019) “SMART Goals: How to Make Your Goals Achievable.” https://www.mindtools.com/pages/article/smart-goals.htm

    Preidt, R. (March 25, 2019) “Fewer Excess Pounds May Mean Fewer Migraines.” https://www.usnews.com/news/health-news/articles/2019-03-23/fewer-excess-pounds-may-mean-fewer-migraines

     


  • A plant-based diet may help treat diabetes

    fruit, vegetable, nuts, seeds, healthy, dietIf you’ve ever tried to eat healthy, which I’m sure most of us have, then you may have been told to eat more vegetables. This is a tried and true statement that is vital to every healthy lifestyle. This is because plant-based foods like fruits and vegetables are full of gut-healthy fiber and antioxidants.  In turn, this helps to lower your risk of chronic diseases like heart disease and diabetes. That is why it may not be surprising that a recent study shows that a plant-based diet may help diabetes treatment.

    What is a plant-based diet?

    There are several ways you may view a plant-based diet. And you don’t have to be a vegetarian or vegan to reap the benefits of this eating plan. In fact, the definition of a plant-based diet is a group of eating habits that avoid eating most or all animal products and support mostly intake of fruits, vegetables, legumes, seeds, whole grains and nuts. Therefore, all you have to do is include a plant-based food to each meal or snack time. So try to pick a variety of colors of plant-based foods to reap the benefits of the vast array of antioxidants.

    Plant-based diet research

    There is a lot of research supporting the benefits of a plant-based diet. Research shows that such a diet can help improve mental health, heart health, quality of life, HbA1c levels, and body weight. It can also help people manage their diabetes. It’s thought that these health benefits stem from the antioxidants in produce that help improve gut health and decrease oxidative stress and related inflammation. Also, plant-based foods provide a ton of nutrients like fiber, potassium, magnesium, folate, iron, and vitamins A and C.

    A recent study looked at how the vegan diet may help those with diabetes. Researchers looked at the effects of vegetable-based foods on health versus animal-based foods. For sixteen weeks, 20 people with type 2 diabetes were fed either veggie-based burgers or meat-based burgers.

    Study results show that the tofu burgers enhanced post-meal insulin secretion more than the meat burger. This means that after meals, blood glucose levels did not rise as much in those on the plant-based diet.  Also, the vegan meal improved beta-cell function, which produces, holds, and releases insulin. This is important since diabetes usually damages the beta-cell function in those who have the condition. Therefore, this study shows that a plant-based diet could help those with diabetes control their condition.

    Other ways to help control diabetes

    Besides eating a plant-based diet, there are other things you can add to your healthy lifestyle to help control diabetes.

    • Stay active: Exercise can help increase how sensitive insulin is and can help the body use blood glucose better for energy. Therefore, be sure to move as much as you can each day. This can be walking, cleaning house, walking around the market, or aerobics, to name a few. Every step counts, so just because you can’t work out at the gym, that doesn’t mean you can’t find other ways to stay active and control your blood glucose levels.
    • Take medications: Many people with type 2 diabetes benefit from taking daily medications that help lower blood glucose levels. Some people may also have to take insulin to assist with diabetes treatment. Your diabetes healthcare team will look at your health history and current health status to find the medicine regimen that will work best for you.
    • Add a daily supplement: A supplement like Glucarex by Vita Sciences can help control blood glucose levels naturally. Glucarex contains  compounds like chromium, alpha lipoic acid, and cinnamon that can support healthy weight, metabolism, and blood glucose levels.
    • See your doctor often: If you have a chronic disease like diabetes, it’s vital to visit your doctor more than once a year. During these visits, have your labs checked and have your medicines adjusted if needed. This can help you stay on top of your diabetes and lower risk of complications.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Hever, J., & Cronise, R. J. (2017). “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” Journal of geriatric cardiology : JGC14(5), 355-368.

    Kahleova, H., et al. (2019) “A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.” Nutrients, 11(3): 486.

    Kerley C. P. (2018). “A Review of Plant-based Diets to Prevent and Treat Heart Failure.” Cardiac failure review4(1), 54-61.

    McMacken, M., & Shah, S. (2017). “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC14(5), 342-354.

    Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ open diabetes research & care6(1), e000534.