Category Archives: stress

Could Antioxidant Treatment Reduce Arthritis Pain?

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

What is Rheumatoid Arthritis?

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

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

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

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

Current RA Treatments

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

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

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

Antioxidants and RA Pain

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

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

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

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

Other Ways to Reduce Inflammation

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

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

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

Sources:

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

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

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

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

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

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Could Probiotics Improve Health Outcomes After Injury?

probiotic, fermented food, yogurt, sauerkraut, apple cider vinegar, gut health, digestion

Fermented foods can provide natural sources of good bacteria.

From hearing your stomach grumble when it’s hungry to the gurgling sounds of indigestion, the gut reminds us everyday of its important presence in our health. Gut bacteria are vital to keeping balance in the body. Also, gut bacteria make sure that any food consumed is being used for energy.  However, recent research has shown that gut bacteria may also be crucial for positive health outcomes after injury.

What is gut bacteria?

Gut bacteria is part of a community of microorganisms such as fungi and viruses that live in the gut microbiome. Also, gut bacteria get along well with the cells of the gastrointestinal (GI) tract and are not known for causing disease. Functions of gut bacteria include:

  • breaking down nutrients to be used for energy
  • protecting the body from toxic invaders
  • breaking down and eliminating drugs from the body

Imbalances of gut bacteria in the body can lead to conditions such as inflammatory bowel disease (IBD).  Also, gut bacteria live in harmony with the immune system and work together to keep the body safe from “bad” bacteria. However, an imbalance in “good” versus “bad” bacteria in the gut could have an impact on immune system function.

Gut bacteria and Injury

A study of 12 critically injured adults in the journal Trauma Surgery & Acute Care Open looked at the status of gut bacteria health over time. Stool samples were taken 24 hours and 72 hours after admission to the hospital.  After 72 hours, three types of bacteria had been depleted in the injured group, while two types of bacteria had risen.  More studies need to be done to explore this finding more. However, the researchers suggest that gut bacteria structure could affect patient outcomes after traumatic injury.  Furthermore, probiotics may be one future treatment to help improve patient outcomes in these cases.

What are probiotics?

Probiotics, which means “for life,” are live microorganisms meant to have positive health benefits.  You may see on store shelves many probiotic medicines containing bacteria from the groups Lactobacillus and Bifidobacterium.  However, since each strain of bacteria benefits a different function in the gut, the more types of strains in a probiotic, the potentially greater health impact. Probiotics may be helpful in preventing diarrhea caused by infections and antibiotics as well as in treatment of those with irritable bowel syndrome (IBS). Basic functions of probiotics may include:

  • maintaining a diverse community of microorganisms
  • maintain a protective barrier for the gut to keep out pathogens
  • recover balance after infection, antibiotic treatment, or other disturbances
  • Stop growth of and fight off unwanted microorganisms
  • Nourish and strengthen the immune system

Biovia30 by VitaSciences provides 30 million colony forming units per dose of diverse strains to help restore balance in the gut and promote immune system strength. Furthermore,  Biovia30 contains various strains of Bacillus, Lactobacillus, and Bifidobacterium to help you build up “good” bacteria stores and keep “bad” bacteria out.

Other ways to protect the gut

  • Eat plenty of fruits, vegetables, and other fiber-rich foods to help promote diversity of gut bacteria.
  • Stop smoking or don’t start since smoking can negatively affect gut bacteria and the immune system. Not only does smoking constrict blood vessels, but it also causes inflammation in the body which can cause cell damage.
  • Find healthy ways to manage stress such as yoga, meditation, or exercise since stress can alter gut bacteria populations. Stress is one of the contributing factors of IBS.
  • Lower saturated fat intake to help lower numbers of inflammatory microbes in the gut.
  • Consume phytonutrients such as polyphenols and tannins found in colorful berries, beans, nuts, seeds, and teas. These compounds can nourish microbes in the digestive tract.

Probiotics shown great promise for helping to treat various health conditions. However, potential benefits of probiotics must be confirmed by further research. Please contact your healthcare provider before starting any new supplement regimen.

Sources:

Conlon, M. A., & Bird, A. R. (2015). The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients, 7(1), 17–44. http://doi.org/10.3390/nu7010017

Jandhyala, S. M., Talukdar, R., Subramanyam, C., Vuyyuru, H., Sasikala, M., & Reddy, D. N. (2015). Role of the normal gut microbiota. World Journal of Gastroenterology : WJG, 21(29), 8787–8803. http://doi.org/10.3748/wjg.v21.i29.8787

Medline Plus (October 26, 2017) “Gut Bacteria May Change Rapidly After Severe Injury.”

National Center for Complementary and Integrative Health (October 2016) “Probiotics: In Depth”

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Can you treat a migraine without pain medicine?

migraine, headache, medicine, painIf you have ever had a migraine headache, you know the pain is so intense that a trip to the hospital may be in store.  In this case, the ER staff may use an opioid  pain medicine as a first resort. However, a recent study has shown that this commonly used drug, also known for its addictive qualities, may not be the best choice for migraine relief.

What is a migraine?

A migraine headache involves a throbbing pain, usually on one side of the head, usually along with other symptoms. Nausea, vomiting, blurred vision, and sensitivity to light are some of the most common symptoms of such headaches. Pain can occur for hours, or even days, and warning symptoms such as  constipation, mood changes, neck stiffness, increased thirst, or frequent yawning may precede a migraine.  In rare cases, right before a migraine you may get aura symptoms such as flashes of light or blind spots.  In the 24 hours after, you may have symptoms such as confusion, moodiness, dizziness, and weakness.

Aspirin, ibuprofen, acetaminophen, or a combination of acetaminophen, aspirin and caffeine may be used for treatment of most migraines. More severe cases may require medications such as Triptan or Ergot, which help constrict blood vessels and block pain pathways.  However, opioids are used if a person cannot tolerate such medicines.

Migraine Relief Research

A recent study in the journal Neurology looked at 127 patients who had at least trips to the New York emergency department for migraine headaches.  Half of the patients received the opioid hydromorphone and the other half received an IV of the dopamine-releasing drug prochlorperazine.

After 48 hours of treatment, sixty-percent of people from the prochlorperazine group versus thirty-percent of the hydromorphone group felt relief.  In addition, the prochlorperazine group was 30-percent less likely to ask for more pain medicine after treatment than the opioid group (6-percent versus 36-percent).  This study suggests that anti-dopaminergic drugs may provide more relief to migraine headache sufferers than opioids. However, you should be sure to talk with your healthcare provider to find the best treatment for you.

Natural Ways to Relieve Migraine Pain

  • Learn to cope (LTC) : This treatment gradually exposes patients to headache triggers to help them become desensitized to such triggers.
  • Practice consistent overall wellness: Be sure to get a good night’s sleep of at least 6 to 8 hours of sleep each night and eat healthy, balanced meals every day. Also, be sure to find healthy ways to manage stress such as doing yoga, engaging in relaxation breathing, or taking a walk daily.
  • Stay active: Regular exercise can help not only manage stress, but can also prevent migraines.  Exercise reduces such headaches by reducing tension in the body. Furthermore, staying active can help reduce body weight.  Since obesity is thought to be a risk factor for migraine headaches, weight loss could reduce such risk.
  • Other medicinal treatments: Cardiovascular or anti-seizure drugs, antidepressants, and Botox may be prescribed to help prevent migraine headaches. However, for the more natural route, reach for Migravent by Vita Sciences.  Migravent contains natural ingredients such as PA-free butterbur, CoQ10, magnesium,  and riboflavin. This formula has been found to help prevent migraines and support reduced frequency of such headaches and related symptoms.

Disclaimer: Please be sure to talk to your healthcare provider before starting any new medication.

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

Sources:

Mayo Clinic (April 26, 2017) “Migraine”

Medline Plus (October 18, 2017) “Skip Opioid Treatment for Migraine in the ER”

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Could Excess Weight Shorten Your Life?

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

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

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

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

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

Other Ways to Add Years to Your Life

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

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

Sources:

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

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

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

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Could Hypertension Increase Dementia Risk in Women?

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

What is high blood pressure?

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

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

Hypertension and Dementia

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

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

Hypertension Prevention

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

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

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

Sources:

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

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

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

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

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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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Could Estrogen Help Depression?

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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Could Obesity Increase Your Risk For Hot Flashes?

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

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

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

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

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

Sources:

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

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

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

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

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

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

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Could Unemployment Increase Stroke Risk?

In unstable financial times, losing a job can be a very stressful time in one’s life.  Anxiety and depression could develop as a result of such a big life event. In turn, a person’s health may start to worsen after losing a job if they do not have effective measures in place to help manage their stress.  Emotional eating, loss of sleep, and engaging in unhealthy habits such as drinking and smoking may develop as a result of stress. In fact, a study from Japan has recently found that those who are unemployed have a greater risk of stroke than those who are employed.

unemployment, health, stroke, heart disease

Unemployment and Stroke Risk Study

A recent study of about 42,000 men found that those men who were unemployed had a 60-percent higher risk of stroke than those who were steadily employed. In addition, those unemployed men who suffered a stroke were about 120-percent more likely to die from it than those employed men who had a stroke. For women, those who were unemployed had a 50-percent greater chance of having a stroke. Of those women who had a stroke, those who were unemployed had a 150-percent greater chance of death.

It is suggested that these alarming rates of stroke and stroke-related death in the unemployed may be due to unhealthy habits such as drinking, smoking, being inactive, and having a poor diet.  In addition, it is suggested that even once re-employed, individuals may feel afraid that they will lose their job again, and therefore may be afraid to take leave when they are sick.  In turn, this could affect their long-term physical health.

Although this study is based on the Japanese culture, it may not be completely applicable to Americans, so further studies must be done. However, studies like the Behavioral Risk Factors Surveillance System reported by the Centers for Disease Control suggest risk of depression is significantly increased for those Americans out of work.

How Can I Lower My Risk For Stroke?

Staying heart healthy involves a holisitic approach of eating balanced meals, staying active, and managing stress. Follow the tips below to help you keep your heart healthy for many years to come.

  • Consume minimally processed foods.  There are many foods that have to go through some processing to create such as yogurt or cottage cheese.  However, these types of products are only minimally processed. When trying to eat heart healthy, just be sure to limit highly processed foods such as neon-colored salty snacks, canned foods, pre-packaged meals, and deli meats like hot dogs or luncheon meat.  Just keep in mind that if it is an unnatural color, or has a confusing list of ingredients, then it is likely to be a highly processed product.
  • Consume plenty of fiber-rich foods. Fruits, veggies, whole grains like brown rice, quinoa, and oats, as well as nuts and seeds are all great natural sources of fiber.  Fiber is important for helping stabilize blood glucose levels, slow down digestion to help with absorption of nutrients from foods, and to bulk stool to help with elimination of wastes from the body. Furthermore, fiber is also great for helping you to stay more satisfied after meals, so it can help with weight management.
  • Stay active.  Staying active each day for at least 30 minutes can be a great way to blow off some steam and keep your heart healthy.  This doesn’t mean you have to go to boot camp classes or run a marathon. Simple moderate activity such as walking, riding a bike, or swimming can help keep your heart  healthy.  Exercise not only works to strengthen your heart, but can also act as an outlet for stress.
  • Get plenty of sleep. When you are feeling stressed, it can be hard to sleep. However, lack of sleep can actually make you more prone to anxiety and depression. This is because your body uses sleeping time to regulate hormones, fluids, and blood glucose levels in the body.  If you have trouble sleeping, try natural essential oils such as lavender or frankincense to help relax your mind. Other sleeping aids may include:
    • Relaxation breathing
    • Listening to relaxing music
    • Eliminating screen time before bed
    • Avoiding fluid consumption 2 hours before bed to avoid interrupted sleep
    • Supplements like Somnova from Vitasciences.

Somnova includes natural ingredients like melatonin and magnesium that work together to help produce restful sleep. Melatonin is also natural, so it is unlikely to have any interactions with other medicines you may be taking. However, be sure to check with your medical provider before starting any supplement regimen.

  • Develop healthy stress management techniques.  Find 15 minutes a day to engage in an activity that you enjoy. Reading a book,  taking a relaxing bath, or going to an acupuncturist or massage therapist, are some ways to relax. Also, visiting a counselor may help you better deal with stress and anxiety. Consistent self-care is essential to overall health and well-being. You can also try supplements like TheraCALM from Vitasciences to help with stress relief and restful sleep.

Visit Vitasciences for all of your supplement needs to help enhance your healthy lifestyle. Also, be sure to visit the National Stroke Association for more information on stroke facts, prevention, and research.

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

Sources:

American Heart Association (August 2015) “The American Heart Association’s Diet and Lifestyle Recommendations” http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.WPUehMuQx9A

Centers for Disease Control (March 19, 2015). “Unemployment and Depression Among Emerging Adults in 12 States, Behavioral Risk Factor Surveillance System, 2010” https://www.cdc.gov/pcd/issues/2015/14_0451.htm

Medline Plus (2017 April 13). “Another Downside to Unemployment: Stroke Risk?” https://medlineplus.gov/news/fullstory_164623.html

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