Category Archives: stress

Drinking less alcohol could help weight loss goals this new year

holiday, drinking, alcohol, cocktail, beer, wine, health, weightWhen you think of celebrating the holidays, sweet treats, comfort foods, and holiday-flavored spirits may come to mind. Although it’s definitely ok to indulge a little during the holidays, too much of anything can sabotage your healthy lifestyle efforts. And with the new year rolling around soon, you should think ahead and make a plan. Because once this holiday season is over, the new year will surely bring about new celebrations with more food and drink temptations.  And recent research shows that by drinking less alcohol, you could increase your chances for weight loss success.

What is a standard drink?

You may hear health experts urge you to keep your drinking to so many standard drinks a week. When this term is used, a standard drink is equal to:

  • 12 ounces beer (5% ABV)
  • 8 ounces malt liquor (7% ABV)
  • 5 ounces wine (12% ABV)
  • 1.5 ounces liquor (40% ABV)

So, when you order that tall beer at the bar and grill, keep in mind that 22 ounces is nearly equal to two standard drinks. And experts recommend that women should consume no more than 7 standard drinks a week.  Also, men should consume no more than 14 standard drinks per week. Any more than this is considered heavy drinking.

Also, if you consume more than 4 standard drinks for women or 5 standard drinks for men in a two hour occasion, then you are binge drinking. So, if you feel like this describes your holiday or social events, then it may be time to visit you health care provider or call for resources in your area that can help you control or stop your drinking.

Alcohol health effects

Drinking too much in one night or over time can have serious health effects. Not only does alcohol impair mobility and speech in the short-term, but can also impact brain, heart, and liver health. Even short term, drinking too much can impair your immune system for up to 24 hours after becoming drunk. This puts you at higher risk for catching illnesses than others during this time. Also, long-term alcohol intake can lead to increased risk for inflammation of the pancreas and heart disease. Both of these conditions can place you at higher risk for hospitalization and serious illness.

Alcohol and weight loss

When it comes to weight loss, alcohol can stall your best efforts. First of all, alcoholic beverages contain unnecessary calories. No matter how low in carbs certain concoctions may be, you are still drinking your calories when consuming alcohol. Not to mention that alcohol can lower your body’s ability to absorb nutrients from the food you eat and can slow your body’s fat burning abilities. The latter is because the liver is in charge of tasks like fat burning and removing toxins from the body. It considers alcohol a toxin.

Therefore, when you drink, it has to stop fat-burning to focus on ridding of the alcohol toxins from your body. In turn, your body burns less fat while you drink. It takes about one hour for your body to break down one standard drink of alcohol.

A recent study looked at alcohol and its impact on long-term weight loss in those with diabetes. Study results show that those who did not drink during the four year study lost more weight than those who drank any amount. Heavy drinkers had even worse long-term weight loss than others. Therefore, researchers suggest that patients with type 2 diabetes especially should not drink alcohol if they are trying to lose weight.  Needless to say, this study shows that anyone, regardless of health status, would benefit from drinking less alcohol.

Other ways to be healthier in the new year

Besides cutting down on drinking alcohol, there are also other ways you can be healthier this coming new year.

  • Sleep more: Most adults should sleep at least seven hours a night for optimal health.
  • Move more: Experts suggest that moving more each day, even in two minute spurts, for at least 150 minutes total each week, can benefit overall health.
  • Manage stress: Yoga, meditation, or just talking with a counselor can help you manage stress better and lower risk for emotional eating that can lead to weight management issues.
  • Eat more fruits and veggies: Antioxidant-rich fruits and veggies can provide inflammation-fighting compounds that can help lower your risk of diseases like heart disease and diabetes. Not to mention that the fiber from such foods is vital to gut health.
  • Take a supplement: If you don’t feel you are getting enough nutrients in your diet, then take a supplement like Zestia by Vita Sciences. Zestia not only contains whole food vitamin and mineral sources, but also digestive enzymes and probiotics for digestive health.

-written by Staci Gulbin, MS, MEd, RD

References:

  1. Bertoia, M. L., et al. (2015). “Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.” PLoS medicine12(9), e1001878. doi:10.1371/journal.pmed.1001878
  2. Centers for Disease Control (last reviewed March 29, 2018) “Alcohol and Public Health: Frequently Asked Questions.” https://www.cdc.gov/alcohol/faqs.htm#heavyDrinking
  3. National Health Service (last reviewed July 26, 2018) “How long does alcohol stay in your blood?” https://www.nhs.uk/common-health-questions/lifestyle/how-long-does-alcohol-stay-in-your-blood/
  4. National Institute on Alcohol Abuse and Alcoholism (accessed December 18, 2018) “Alcohol’s Effects on the Body.” https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body
  5. National Institute on Alcohol Abuse and Alcoholism (accessed December 18, 2018) “What Is a Standard Drink?” https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink
  6. ScienceDaily (December 3, 2018) “Alcohol intake may be key to long-term weight loss for people with Diabetes.” https://www.sciencedaily.com/releases/2018/12/181203115449.htm
  7. Sinha, R., & Jastreboff, A. M. (2013). “Stress as a common risk factor for obesity and addiction.” Biological psychiatry73(9), 827-35.
  8. Traversy, G., & Chaput, J. P. (2015). “Alcohol Consumption and Obesity: An Update.” Current obesity reports4(1), 122-30.
  9. Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., … Tasali, E. (2015). “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep38(6), 843-4. doi:10.5665/sleep.4716

 


  • Do you have good metabolism? If not, try this

    metabolism, health, weightNow if you’ve ever tried to lose weight, which many of us have, then I’m sure you’ve heard the term metabolism. Usually you are told you either have “good” or “bad” metabolism. The only thing you may be sure of is that if you have a “bad” one then it will be harder for you to lose weight. But have you ever wondered what exactly this term means? If so, read below for some background on metabolism and a surprising look into how many of us have metabolic issues and what to do about it.

    What is metabolism?

    Metabolism is simply the way your body breaks down foods and uses them for energy. As you grow older, your metabolic rate naturally slows down. Not only that, but natural aging also leads to reduced levels of lean muscle mass. In turn, this will cause a further drop in your metabolic rate.

    Metabolic health and inflammation

    Besides aging, research is starting to see a possible connection between inflammation and metabolic health.  Evidence shows that regulators of the immune system and metabolic interactions include genetics and gut health. Inflammation and metabolic signals may also be closely related. Therefore, further research is warranted to see if an anti-inflammatory approach may be effective in treatment of insulin resistance and other metabolic-related health issues.

    What is good metabolic health?

    Having a “good” metabolic health means that you have healthy levels of the following five measures without the help of medication.

    • Fasting blood glucose: should be at or below 100 mg/dL
    • Triglycerides: should be at or below 150 mg/dL
    • High density lipoprotein (HDL) cholesterol, or “good” cholesterol: should be at or above 40 mg/dL for men or 50 mg/dL and above for women
    • Blood pressure: should be at or under 120 mm Hg systolic pressure over 80 mm Hg diastolic pressure
    • Waist circumference: should be less than 35 inches for women and less than 40 inches for men

    Any of these measures above the healthy ranges would indicate a less than optimal metabolic health. This in turn could put your at risk for conditions such as type 2 diabetes and heart disease.

    The metabolic state of the union

    A recent report looks at the latest results of the U.S. National Health and Nutrition Examination Survey. The report looked at data from between 2009 and 2016 of about 8700 adults. This study is used often to look at data trends that represent the average U.S. population.

    Current data results reveal that only about 12-percent of the U.S. population has “good” metabolic health. Factors linked with “good” metabolic health include being physically active, younger, and a non-smoker, among other things. Obesity was a leading factor of “poor” metabolic health, with less than 1-percent of those who are obese being considered of “good” metabolic health.

    How can I improve my metabolic health?

    By looking at what increases risk of metabolic health issues, then you can see what lifestyle changes can help. Here is a list of some healthy lifestyle behavior changes you can make to help improve your metabolic health.

    • Exercise often: Stay active as much as possible with both cardio and strength training. This will help you to maintain muscle mass and heart health.
    • Eat a healthy, balanced diet: Try to consume a heart healthy diet full of antioxidant and fiber-rich fruits and vegetables as well as lean proteins and plenty of water. Be sure to portion out food into appropriate servings throughout the day to prevent eating too many calories daily. Also, limit processed food intake such as packaged snacks, meals, and sugary drinks and snacks. This will also help to lower your total calorie and sugar intake that can impact metabolic health.
    • Manage your weight: Diet and exercise, along with sleeping at least seven hours a night and managing stress can help manage your weight. Since obesity is a risk factor for poor metabolic health, managing weight can improve your metabolic health.
    • Quit smoking or don’t start: Since being a non-smoker is a marker for “good” metabolic health, then quitting smoking if yo smoke would help improve your metabolic health.
    • Take supplements when necessary: If you have any nutrient deficiencies, then this could impact your energy or ability to be at your best. Therefore, in some cases, a supplement such as Glucarex by Vita Sciences may be helpful. Glucarex contains natural ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss as well as healthy metabolism and blood glucose levels.
    • Visit your healthcare provider often: If you visit your doctor at least once a year to check your lab numbers, then you can better track your progress. This can help yo to catch any unhealthy trends in lab values early before they cause any major health issues.

    References:

    1. NIH News in Health (July 2015) “Minding Your Metabolism.”
    2. Medline Plus (April 23, 2018) “Can you boost your metabolism?” https://medlineplus.gov/ency/patientinstructions/000893.htm
    3. HealthDay (December 4, 2018) “Few Americans Have Optimal ‘Metabolic Health.'”
    4. Zmora, N., Bashiardes, S., Levy, M., and Elinav, E. (March 2017) “The Role of the Immune System in Metabolic Health and Disease.” Cell Metabolism, 25(3): 506-521.
    5. Johns Hopkins Medicine (accessed December 12, 2018) “Metabolic Syndrome.”

     

     


  • Every step of exercise counts towards brain and heart health

    exercise, health, heart, step, pedometerExercise is an important part of any healthy lifestyle. Along with healthy eating, managing stress, and sleeping enough, exercise is vital for heart health. However, starting an exercise program can be hard.

    You may think you have to start going to the gym every day and take intense classes each week to see results. The truth is though that you can reap the benefits of exercise with every step. Switch your focus from trying to fit in long bouts of activity each day. Instead, just try to focus on moving more through the day. This is because research shows that even just two minutes of activity at a time can help heart and brain health.

    How much exercise do I need?

    For most adults, 30 minutes of moderate exercise is recommended each day for most days  of the week. This moderate exercise can include brisk walking, water aerobics, or dancing, to name a few. During moderate exercise, your heart will beat faster and it will be harder to breathe. However, with moderate intensity you should still be able to talk.

    A recent report released by the U.S. Physical Activity Guidelines for Americans showed that any amount of activity can improve health.  Older guidelines stated that a person had to exercise for at least ten minutes or longer for it to count towards daily exercise. However, research now shows that any decrease in sedentary behavior can help.

    This is because being inactive causes about 10-percent of premature death in the United States. Therefore, any single bout of exercise, even just a few minutes, can improve sleep, blood pressure, and sharpen the mind. The weekly recommended amount of exercise of 150 minutes remains the same. However, this total can come from any small bout of activity during your day.

    How can exercise help brain health?

    The heart health benefits of exercise are widely known. First of all, it helps lower risk of heart disease and type 2 diabetes. Secondly, it has shown to improve sleep, lower risk of obesity, and improve mental health. However, what may be lesser known is the impact of exercise on brain health.

    When it comes to brain health, exercise has found to have several benefits. First of all, being active can help improve mental health factors like anxiety and depression. Also, being active can improve brain function in those with dementia or multiple sclerosis. Finally, keeping your body active can help just about anyone improve memory, attention, and processing speed.

    How can I add exercise in my day?

    You don’t have to have a membership to a gym to stay active. In fact, just a comfortable pair of walking shoes and a little motivation can help you meet your exercise goals. Here are some tips you can use to add more activity in your day.

    • Take the stairs instead of the elevator. Although this may not be ideal for those with joint issues, some may benefit from taking the stairs to grab a few more steps in during the day.
    • Park a bit further out from your destination. When you are going to the store or market, park a little but further out so you can have a few extra exercise minutes during your daily routine. During this same trip, you could also walk a few extra laps of the store or market to collect even more exercise minutes.
    • Take a walk after dinner with your family, dog, or friends. Not only will this help your food digest a little better, but you can collect some exercise minutes at the end of your day.
    • Walk during commercials. If the only down time you find during your day is at night, then use your TV time to stay active. During commercial breaks, no matter how short, use this time to walk around the house or walk in place. This will help you collect your exercise minutes before you go to bed.

    If you find that joint pain is getting in the way of your exercise goals, try a supplement like turmeric. Turmeric, like that from Vita Sciences, helps to reduce inflammation in the body which can help support a healthy heart and joints. This formula contains 95% curcuminoids as well as bioperine black pepper extract to help improve the bioavailability of curcumin.

    References:

     American Heart Association (April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.” https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

    Thompson, D. (November 12, 2018) “Even a 2-Minute Walk Counts in New Physical Activity Guidelines.” https://consumer.healthday.com/fitness-information-14/misc-health-news-265/even-a-2-minute-walk-counts-in-new-physical-activity-guidelines-739584.html

     

     

     


  • Lower stroke risk with healthy living

    heart, health, stroke, cardiovascular, nutritionIt may seem like common sense that living a healthier lifestyle can lower your disease risk. but what exactly is a healthier lifestyle? With so much information on health and wellness in the media, it can be hard to know what healthy really is. From low carb to keto to fasting, each diet plan claims to be the best and healthiest. However, the healthiest eating regimen is going to be the one that makes your unique body feel its best and that you can stick with for the long term. Not to mention, that being healthy is about more than just diet. Staying active, managing stress, and sleeping well enough are just some behaviors that affect health. Recent research shows that leading a healthier lifestyle can reduce your stroke risk and in turn improve your quality of life.

    What is stroke?

    A stroke occurs when something blocks blood flow to the brain, or when a blood vessel in the brain bursts. As a result, part of the brain can become damage or die. This can lead to brain damage, disability, or death. Therefore, it is important to know if you are at risk for stroke. And if you are, it is important to know what you can do to lower your risk. This is because the brain is vital for such functions as thinking, feeling, breathing, and digestion. So to take care of your whole body health, you need to take care of your brain. And for brain health, you need to take care of your body in many ways. This is where healthy living comes in.

    Stroke risk and healthy living

    A 7-year research study looked at the impact of different lifestyle measures on stroke risk. Also, researchers looked at 90 gene variants in this group of over 300,000 people to determine their stroke risk. The stroke rate was 35-percent higher for those with a higher gene score versus one with a lower score. And when researchers looked at lifestyle factors, those who were healthier had a 66-percent lower risk of stroke than those who had an unhealthy lifestyle. In this study, those considered to have a healthy lifestyle were those that:

    • did not smoke.
    • were not overweight.
    • engaged in regular exercise.
    • consumed a diet rich in fruits, vegetables, and fish.

    Furthermore, those who had a high genetic score and were considered unhealthy had a stroke risk score nearly double than that of those with the lowest scores and healthiest lifestyles.

    Ways you can live your healthiest life

    Besides eating right, staying active, and not smoking, there are several other things you can do to stay your healthiest.

    • Sleep enough each night: Research shows that short or too long sleep patterns as well as insomnia with short sleep patterns, can increase risk of stroke. Therefore, be sure to find a happy balance in your sleep time. the National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you are having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study done to identify any health issues that could be disturbing your sleep.
    • Manage stress: Stress affects all of us to some degree. However, 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. This can 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 Sciences. Circova 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.”

    HealthDay (October 25, 2018) “Does Stroke Run in Your Family? Healthy Living Lowers the Risk.”

    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.

    Meschia, J.F., et al. (2014) “Guidelines for the Primary Prevention of Stroke.” Stroke, 45(12): 3754-3832.

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

     

     


  • Can healthy fats help your anxiety?

    healthy fat, heart health, health, salmon, olive oil, nuts, seeds, avocadoAn essential part of  a heart healthy diet is plenty of plant-based unsaturated fats.  Not only do plant-based foods provide heart-healthy fiber, but they are also rich in antioxidants. These antioxidants can help reduce inflammation in the body, and in turn reduce chronic disease risk. One such group of antioxidants are the omega-3 fatty acids found in such foods as avocado, plant-based oils and fatty fish. Recent research shows that these healthy fats may be able to help with mental health. A recent study shows that by increasing the amount of healthy fats in your diet, you could help reduce symptoms of anxiety.

     

    What are healthy fats?

    Healthy fats typically describe the group of fats known as unsaturated fats. These fats can be found in plant-based foods such as avocado, nuts, and seeds. They can also be found in plant-based oils like olive oil and fatty fish like salmon and trout. Research shows that by replacing some of your saturated fat intake with unsaturated fats, you can benefit heart health. The cause of this is still unknown, but it is suggested that it may be due to the fiber and antioxidants in such unsaturated food sources.

    Healthy fat intake and anxiety

    A recent meta-analysis study looked at research done on omega-3 fatty acid supplementation and mental health.  Study results show that those with clinically diagnosed anxiety may benefit from treatment with omega-3 fatty acids.  This is because treatment with such fats seemed to reduce symptoms of anxiety under stressful situations. Even those who suffered from other diagnosed mental health conditions outside of clinical anxiety showed reduced anxiety symptoms after such treatment.

    Although more research needs to be done to confirm such findings, these results are promising for future potential treatment options for anxiety. In the meantime, it can’t hurt to add in more healthy fats to your daily diet.  Also, an omega-3 fatty acid supplement could be helpful to healthy of the body and mind.  An example of such a supplement is fish oil like that by Vita Sciences.  This formula by Vita Sciences provides 400 milligrams of EPA and 300 milligrams of DHA, which are omega-3 fatty acids found in cold water fish.  This supplement is a great way to get your healthy fats if you don’t think you will be able to get them in every day in your diet.

    Other ways to help reduce anxiety

    Besides increasing healthy fats in your diet, there are other ways you can work to reduce anxiety in your daily routine.

    • Make sure to sleep enough each day: The average adult should receive at least 7 to 9 hours of sleep every night. Sleep is important not just for energy levels, but for regulating fluid, hormones, and blood pressure in the body. Lack of sleep can also increase risk of anxiety and stress levels, especially in those that already suffer from anxiety. If you have trouble sleeping, visit the National Sleep Foundation website for tips. You should also visit your healthcare provider if you find that your sleep problems become a long-term problem. This is because you may be suffering from a condition known as sleep apnea that can affect quality of sleep and breathing. A healthcare provider can also help you manage pain, urinary incontinence, or insomnia that can impact sleep quality and quantity.
    • Talk to someone: Talking to a health care professional like a therapist or counselor can help you come up with strategies for dealing with your stress or anxiety. Even just talking to a friend or loved one may be helpful to get worries off your mind.
    • Find time to relax: Try to set aside at least 15 minutes a day to relax. This relaxing could include relaxation breathing, diffusing calming essential oils like lavender, or engaging in activities like yoga or meditation.
    • Volunteer in your community: Helping others in your community may be able to increase your sense of purpose and help you meet others with similar interests. In turn, these factors may help lower your stress and anxiety levels over time.
    • Stay active: Regular exercise each day can help reduce anxiety levels. This may be due to the vitamin D you get from working out in the sunshine. Also, it could be from the serotonin your body releases when you exercise. Either way, get moving each day and it can make you feel better inside and out.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Harvard Health Publishing: Harvard Medical School (August 13, 2018) “The truth about fats: the good, the bad, and the in-between.” https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

    Lattari, E., Budde, H., Paes, F., Neto, G. A. M., Appolinario, J. C., Nardi, A. E., … Machado, S. (2018). Effects of Aerobic Exercise on Anxiety Symptoms and Cortical Activity in Patients with Panic Disorder: A Pilot Study. Clinical Practice and Epidemiology in Mental Health : CP & EMH14, 11–25. http://doi.org/10.2174/1745017901814010011

    National Sleep Foundation (accessed September 18, 2018) “How Much Sleep Do We Really Need?” https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

    Nauert, PhD, R. (accessed September 18, 2018) “Sleep Loss Increases Anxiety-Especially Among Worriers.” https://psychcentral.com/news/2013/06/27/sleep-loss-increases-anxiety-especially-among-worriers/56531.html

    Su K, Tseng P, Lin P, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety SymptomsA Systematic Review and Meta-analysisJAMA Network Open.2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327

     

     

     


  • Can alcohol intake increase your appetite?

    After a long, hard week you may be reaching for a nice, cold beer or a glass of wine. Sure, an alcoholic drink can take the edge off and lower your stress for a bit. However, it could increase your appetite and make healthy eating very hard to do. A recent study shows that this overeating caused by alcohol could be due to a gene that is activated by alcohol consumption.

    wine, health, alcoholAbout alcohol

    Alcohol has been enjoyed for thousands of years since about the 5th century AD.  This type of drink comes in many forms and flavors, is a central nervous system depressant that can relax the mind and body upon consumption. It is absorbed quickly from the stomach and small intestine into the bloodstream. Drinking too much though can impair mobility and cognition in the short-term. If consumed in excess over many years can increase risk of liver disease.

    Ethanol is the active ingredient in alcoholic drinks. This substance is produced by the fermentation of yeast, sugar, and starches into alcohol.  The way that ethanol affects you depends on a variety of factors including age, weight, how much you ate before drinking, and use of medications, to name a few. Regardless of these factors, the recommended maximum intake of alcohol for moderate consumption is 14 standard drinks a week for men and 7 standard drinks a week for women. One standard drink is equal to (ABV=alcohol by volume):

    • 12 ounces beer (5% ABV)
    • 8 ounces of malt liquor (7% ABV)
    • 5 ounces of wine (12% ABV)
    • 1.5 ounces of liquor (40% ABV)

    Alcohol and appetite

    Drinking alcohol often occurs in establishments which serve unhealthy fare as french fries, nachos, hot wings, and other fried foods.  This type of food is thought to help those who are drinking to sober up. Research has found that all types of protein, fat, and carbohydrates can help you sober up after drinking, as long as you eat something.

    So, what if you don’t feel like eating after drinking? A recent study has found that this is an unlikely outcome. This is because alcohol triggers a neuron signal found in both animals and humans that increases appetite.  Starvation normally activates this neuron, known as Agrp, to increase a person’s motivation for eating.  However, ethanol can also activate these neurons.  This can explain why you may be extra hungry after a few drinks at the bar.

    If this type of drinking and eating becomes a pattern, it could lead to weight gain and heart health issues over time. Therefore, it is important that if you do drink alcohol, that you do so in moderation and make sure you limit eating too many unhealthy foods while drinking.

    Staying healthy during social hour

    Since hunger seems to be inevitable after drinking, week after week of this behavior may impact your health in a not-so-healthy way. Therefore, use the following tips to have your drink and stay healthy too.

    • Choose healthier food to munch on while drinking: Instead of fried foods, opt for a veggie plate with celery, carrots, and salad dressing. Or you could get a turkey burger without a bun topped with tons of vegetables like lettuce and tomato. Other options like baked chips and salsa, grilled chicken wings, or fruit salad are found at some bars and could be healthier drinking snack options.
    • Drink lots of water:  Drinking alcohol can dehydrate you since it reduces the activation of the hormone known as ADH or anti-diuretic hormone. When it does this, the kidneys do not reabsorb as much water, so you urinate more. Over time, this can cause you to become dehydrated. Water is needed for many aspects of health, so if you do drink alcohol, drink plenty of water with it.
    • Find other ways to relax: If drinking wine or beer is a way for you to relax, perhaps try not to do it so much. Find other ways to relax such as walking, reading, yoga, meditation, or exercising, among other things.  You could also take a supplement such as Elevia by Vita Sciences that increases your “feel-good” hormone serotonin to help you relax. Elevia contains ingredients such as GABA and 5-htp to help calm your body and mind.

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

    References:

    Cains, S., Blomeley, C., Kollo, M., Racz, R., and Burdakov, D. (2017) “Agrp neuron activity is required for alcohol-induced overeating.” Nature Communications, 8:14014.

    Centers for Disease Control and Prevention (March 29, 2018) “Alcohol and Public Health: Frequently Asked Questions.”

    Freudenrich, Ph.D., C. (accessed August 21, 2018) “How Alcohol Works.” How Stuff Works online.

    Gowin, Ph.D., J. (September 15, 2013) “What’s the Best Meal to Sober up after drinking?” Psychology Today online.


  • The Top 5 Ways to Lower Your Heart Disease Risk

    heart disease, heart health, fruits, vegetablesHeart disease is the leading cause of death for men and women in the United States. It accounts for one in four deaths each year. However, yo can prevent heart disease by changing some lifestyle factors to lower your risk. Risk factors of heart disease include poor diet, physical inactivity, being overweight or obese, being a smoker, and having diabetes. Fortunately, by working to change a few things in your daily routine, you can lower your risk of heart disease. Here are the top five things you can do today to lower your risk of heart disease.

    1. Stop smoking or don’t start. Smoking can constrict your blood vessels and make it hard for oxygen-rich blood to get to your heart. In turn, this can raise your blood pressure and increase your risk of a heart attack or stroke. According to the Centers for Disease Control, the percentage of smokers in the United States is at its lowest. However, there are still about 14-percent of Americans, or about 30 million people, who are still smoking. More and more young people are vaping instead of smoking, but experts worry that this is just another way for people to get addicted to nicotine. Therefore, no matter if its a cigarette, e-cigarette, or vaping device, stop smoking for your heart health. Contact Smokefree.gov to speak to an expert to help provide advice and resources to quit.
    2. Eat a more balanced diet. I’m sure you have been told time and time again to eat more fruits and vegetables. However, the fiber-rich quality and antioxidants in such foods can help reduce oxidative stress in the body, which can lower risk of chronic disease like heart disease and diabetes. Therefore, include fruits and vegetables with every meal, in a variety of colors to provide you with a diverse array of nutrients. Also, balance out your veggies with lean proteins like chicken, fish, nuts, seeds, and/or low-fat dairy products.  Stick to mostly whole, minimally processed foods to avoid unnecessary salt, sugar, and preservatives.
    3. Be more active. Try to move more each day to keep your heart strong. Walking, gardening, swimming, biking, or aerobics are some examples of ways you can incorporate some movement in your day. Try to get at least 30 minutes of activity at least 5 days a week. You can split this exercise into small segments of 5 and 10 minutes throughout the day if you need to for any reason.
    4. Manage stress. Stress can lead to poor sleep, high blood pressure, and lack of motivation to eat healthy or exercise. Therefore, stress can have a domino effect on your entire health status if not managed properly. If you feel you are unable to manage your stress, try talking with someone. A counselor or therapist can help you figure out strategies to manage your stress. You can also try yoga, meditation, relaxation breathing, and/or acupuncture to help you manage your stress and in turn lower your heart disease risk.
    5. Visit your healthcare provider regularly. Whether you have a history or family history of heart disease or not, you should visit your doctor regularly. You should have labs done at least once a year to check your cholesterol, blood pressure, etc. This is because life can change a lot in a year, and you can find yourself stuck in unhealthy lifestyle habits without even noticing unless an abnormal or high lab finding alerts you to it. Therefore, visit your doctor regularly, and even more often if you do have a history of heart disease, diabetes, or other chronic disease.

    Take your health journey one step at a time. In addition to the steps listed, you can also try adding supplements to your routine if you feel there are any nutrient gaps in your diet.  Try a heart healthy supplement like Presura or a multivitamin like Zestia by Vita Sciences. Changing your lifestyle may not be easy. However, the improvements in your quality of life you will be rewarded with will be worth it.

     

     

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

    Sources:

    Associated Press (June 19, 2018) “Smoking Hits New Low Among U.S. Adults.” 

    American Heart Association (updated May 17, 2018) “The American Heart Association’s Diet and Lifestyle Recommendations.” 

    Centers for Disease Control (November 28, 2017) “Heart Disease Facts.” 


  • Is eight hours of sleep enough for your health?

    sleep, healthWhen you don’t get enough sleep, it can affect your whole day. You may move slower, have less energy, your mind may have a hard time learning or remembering things, and you may be more easily stressed and irritated.  In turn, these factors can affect your productivity during the day and the way you get along with others. Therefore, it is super important to get enough rest at night. And just when you thought that you were reaching your health goals, a new report states that eight hours a night of rest may not be enough.

    Why is sleep important?

    Besides feeling better and having more energy, getting more rest at night impacts many aspects of your health. Harvard University reports that getting enough Zzz’s helps to regulate many body functions such as:

    • keeping the immune system healthy
    • muscle growth
    • tissue repair
    • protein synthesis
    • growth hormone release

    Also, lack of sleep can increase risk of high blood pressure, heart disease, diabetes, depression, and obesity.  One cause of such risk is the impact of poor sleep on the circadian rhythm. Furthermore, your risk for such conditions is higher if your circadian rhythm is thrown off.  Late nights, jet lag, shift work, medications, or medical conditions can impact circadian rhythm.

    New sleep recommendations

    Previous recommendations say that most adults should get between 7 and 9 hours of sleep each night. However, a recent report reveals that eight hours may not be enough for optimal health. Scientists say that while in bed, only about 90-percent of that time is spent actually sleeping. Therefore, if you are in bed for eight hours, you may only be getting less than 7 hours and 12 minutes of rest.  If you go to bed for 8.5 hours, then you will be getting closer to the recommended eight hours each night.

    How to get better sleep

    If you have trouble even getting your eight hours of rest each night, then use the tips below to help you. If these tips still do not work, then be sure to see a qualified medical provider to help you identify the reason for your sleep troubles.

    • Meditation can help increase theta waves in the brain. These waves are the same kind that the brain produces during a nap.  If you have a hard time falling asleep, then try meditation to let your brain rest.
    • Get blackout curtains for your room to help stimulate rest. This is because the circadian rhythm is controlled largely by environmental cues like sunlight. On the other end of that spectrum, cut screen time and turn lights out by a certain time each night to get your body and brain ready for bedtime. Researchers recommend a cold, quiet environment for optimal sleep quality.
    • Try a supplement such as melatonin to help you fall asleep.  Melatonin is a natural hormone made by the body’s pineal gland. Usually, at sundown the body produces melatonin to prepare the body for rest. The body may not produce enough melatonin due to exposure to artificial light in the evening, or conditions such as mood disorders, insomnia, dementia, or stress-related conditions.  This can lead to problems falling asleep as well as low energy in waking hours. Melatonin supplements have been found to help those who may have trouble falling asleep.  Another supplement option is Somnova by Vita Sciences, which contains melatonin along with L-theanine, which both show promise for providing restful and refreshing sleep.
    • See a specialist. If you snore or have trouble breathing at night, then you may need to see a specialist. A sleeping study could help them see if there is a medical condition that is causing you to wake up tired or have trouble falling asleep at all.  Treatment, such as a CPAP machine, could help improve your breathing, and in turn help improve your sleep.
    • Manage stress: Regardless of your situation, it is important to manage stress during the day so you can rest better at night. If you have a stressful day, then your blood pressure may increase and your mind may be racing. This can make it very hard to rest. Therefore, try relaxation breathing exercises, meditation (as mentioned above), diffuse essential oils like lavender or frankincense in your home, or talk to someone that can help calm your mind.  Acupuncture, massages, or counseling sessions with a therapist are other ways you can help manage stress in your health routine, and in turn improve your sleep patterns.

    References:

    Hardeland, R. (2012) “Neurobiology, Pathophysiology, and Treatment of Melatonin Deficiency and Dysfunction.” Scientific World Journal, 2012: 640389.

    Hirshkowitz, Ph.D., M., et al. (March 2015) “National Sleep Foundation’s sleep time duration recommendations: methodology and results summary.” Sleep Health: Journal of the National Sleep Foundation, 9(1): 40-43.

    King, G.F. (June 10, 2018) “Why eight hours a night isn’t enough, according to a leading sleep scientist.” Quartz. 

    National Institute of General Medicine Sciences (May 30, 2018) “Circadian Rhythms.”

    National Institute of Neurological Disorders and Stroke (May 22, 2017) “Brain Basics: Understanding Sleep.”

    National Sleep Foundation (accessed June 13, 2018) “Melatonin and Sleep.”

    Sleep Medicine at Harvard Medical School (December 18, 2007) “Why Do We Sleep, Anyway?”


  • A lonely mood could be worse for your health than obesity

    depression, lonely, mental health, healthSo much focus is placed on diet and exercise to stay healthy, that sometimes mental health care can be forgotten. However, the health of both mind and body is important to be in your best state of health. In fact, a recent report has found that being lonely may be a greater hazard to public health than obesity.

    What is mental health?

    Mental health considers the well-being of the emotional, social, and psychological parts of one’s life.  Although mental health issues can affect the mood of a person, it can also impact important life factors.  The way we feel can affect the way we think, act, make decisions, and how we handle relationships with others, among other things.  Therefore, it mental health should be taken just as seriously as physical health.

    How can being lonely affect your health?

    A recent report has found that being lonely is a serious public health issue. The health insurance company Cigna reports that most American adults consider themselves lonely, or feel disconnected from the world and people around them.  Younger American, such as those in Generation Z and millennials, report being the most lonely.

    Since loneliness is not necessarily a condition on your diagnosis sheet, health care providers may overlook it. However, left untreated, loneliness can lead to more serious mental health conditions such as depression. Experts suggest “social cognitive retraining”  to combat loneliness. This is because the brains of lonely people can make the negative feelings worse if left untreated.  A qualified psychologist or psychiatrist can perform this type of brain retraining.

    Ways to help improve your mood

    If you feel that your lonely mood is starting to affect your daily life and relationships, then you should contact a health care provider or counselor to get proper treatment. However, if you feel that your lonely feeling is in its early stages, then you may be able to take steps to improve this feeling on your own.

    • Extend yourself in the community: By volunteering or attending social events, you can feel more engaged in your community. This can help you feel less lonely and perhaps make some new friends and contacts.
    • Find groups to join that involve your hobbies: Whether you like to read, run, or play music, find local groups in your community to join. These groups can help you meet like-minded people that like the same things that you do. This can help you get out of your comfort zone at home a little and find others to talk with that you have something in common with. One app to help with this is Meetup, which provides you access to local clubs and events in your community.
    • Take a mood lifter supplement: Elevia by Vita Sciences is a mood lifting supplement. It contains compounds such as GABA (gamma amino butyric acid) and 5-HTP that research shows to calm the mind and body, while boosting levels of the feel good hormone serotonin.
    • Stay positive: As the saying goes, energy creates energy. If you exude negative energy, then that negative energy will likely remain within you. However, if you go into life and situations with a positive attitude, then it is likely that before long, that positive energy will become a part of you. Certain mental health issues may make staying positive nearly impossible. However, with the help of a mental health professional, counselor, and a network of family and friends to reach out to, you can start to create more positive energy in your life and mind.

    Be sure to call the following hotlines if you are experiencing a mental health crisis or have questions about getting started on treatment for your mental health condition.

    Sources:

    Loria, K. ( June 3, 2018) “Loneliness may be a greater public health hazard than obesity- here are 4 psychology-backed tips to combat it.” Business Insider,  http://www.businessinsider.com/how-to-feel-less-lonely-2018-5

    U.S. Department of Health and Human Services (August 29, 2017) “What is Mental Health?”


  • Could your sleep patterns affect your mental health?

    sleep, mental health, stress, anxiety, depressionSleep. Work. Eat. Repeat. Does that sound like your day, or something like it?  Sleep is often set aside as just something that a person does at the end of the day. It is often overlooked as a very important part of optimal health. A recent study found that it is so important in fact, that not getting enough sleep may increase your risk for mental health disorders.

    The Importance of Sleep

    The average adult needs at least 7 to 9 hours of sleep a night.  This may seem like a lot if you live a busy life which many of us do. And you may shrug it off and say, “Who needs sleep. I don’t need sleep.” The fact is that sleep is more important than you think, and without it your health could suffer.

    So many things happen while you sleep. For example, at rest your body conserves energy, regulates blood pressure, and restores tissues and muscles.  Furthermore, your body regulates fluids and controls hormone levels in the body while you sleep.  Without enough sleep, your circadian rhythm can go off course. In turn, this can lead you to eat when you’re not hungry, which can lead to weight gain and increased chronic disease risk over time.

    And if these weren’t enough reasons to hit the snooze button, sleep also has an impact on the immune system.  Lack of sleep can cause yo to get sick more often, which in turn could put more stress on your body and mind.

    Sleep and Mental Health

    A recent study looked at about 90,000 residents from the United Kingdom in regards to sleep patterns.  Study subjects between the age of 37 and 73 years wore accelerometers for 24 hours a day for 7 days.  In other words, these devices measured the rest and activity levels of participants. Those with reduced activity during the day or increased activity at night were described as having a disrupted circadian rhythm, or lower amplitude.  Comparing these patterns with questionnaires filled out by participants found links between lower amplitudes and health measures such as:

    • higher risk of unstable moods
    • lower levels of unhappiness
    • lower health satisfaction
    • greater reported loneliness

    Among other findings, it is clear that this study shows that lack of sleep can greatly impact mental health measures, and in turn quality of life.

    Ways to Help You Get More Sleep

    There may not be enough hours in the day to get everything done.  However, it is really important to make sure sleep gets a priority on your to-do list. Therefore, if you have trouble sleeping, try some of the methods below to help.

    • Stick to a sleep schedule: Just like your other daily tasks, put sleep on your daily planner. Although it can be hard to do sometimes, setting a time to prepare for bed each night can help you develop a new healthy sleeping pattern over time.
    • Start a bedtime ritual: When it is coming close to that time of night, start a bedtime ritual that will help your body prepare for bed. Whether it is drinking a cup of herbal tea after dinner, or diffusing some lavender essential oils to relax your body, this type of ritual can reduce your risk of tossing and turning into the night. It is also helpful to reduce caffeine, sugar, and alcohol intake in the latter part of the day as well as turning off any screens during your bedtime ritual to help your eyes and mind rest.
    • Exercise each day: Any type of movement for at least 30 minutes each day can tire your body out a bit, so you can rest better in the evening. Otherwise, your body will have energy to expend with no outlet to provide it with. In turn, you will likely stay up late and have trouble sleeping. Besides that, exercise is good for keeping your body and mind healthy.
    • Take a supplement for sleep like Somnova by Vita Sciences. Somnova contains melatonin and l-theanine to help relax your mind, feel refreshed, and get more peaceful sleep. Add a sleep supplement to your bedtime routine about 30 minutes before you plan on going to sleep.
    • Visit your healthcare provider: If you have tried all of the above, or feel particularly tired upon waking, you may need to see your healthcare provider. This is because your sleep problems may be related to other conditions such as pain issues, sleep apnea, or other health conditions and should be treated under medical supervision.

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

    Sources:

    Division of Sleep Medicine at Harvard Medical School (December 18, 2007) “Why Do We Sleep, Anyway?”

    National Sleep Foundation (accessed May 16, 2018) “How Much Sleep Do We Really Need?”

    NIH News in Health (April 2018) “Tick Tock: Your Body Clocks.”

    Paddock, Ph.D., C. (May 16, 2018) “Sleep-wake disruption strongly linked to mood disorders.”