Tag Archives: Brain health

Could Women’s Hearts be More Sensitive to Stress?

heart, mind, health, stress

Stress of the mind can hurt your heart.

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

What is stress?

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

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

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

Women, Stress, and the Heart

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

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

Healthy Ways to Deal With Stress

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

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

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

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

Sources:

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

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

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

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

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

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

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

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

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

 


  • Could Coffee Help You Live Longer?

    coffee, lengthen life, health

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

    Coffee and Health

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

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

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

    Coffee and Longer Life

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

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

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

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

    Other ways to Improve Length of Life

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

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

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

    Sources:

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

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

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

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

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

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

     


  • 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” 


  • Poor Heart Health Can Increase Stroke and Dementia Risk

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

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

    What are the Life’s Simple 7?

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

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

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

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

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

    Sources:

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


  • Can Skipping Breakfast Impact Your Health?

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

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

    What is a healthy breakfast?

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

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

    Recent research

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

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

    Filling in the Nutrient Gaps

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

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

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

    Sources:

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

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

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


  • 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


  • Can Meditation Help Those With Anxiety Focus?

    Even after thousands of years since its development, meditation is still used as a way to develop the mind and evolve spiritually.  However, even though the term “meditation” may provoke thoughts of religious context, the exercise itself simply involves a specific, comfortable posture, a focus of attention, and an open attitude. Specifically, this may involve repetition of affirmations, relaxation breathing, and clearing your mind of extraneous thought.  According to the National Institutes of Health, meditation holds significant health benefits.  In particular, research has shown the exercise tomeditation anxiety focus mental health benefit those with anxiety, depression, insomnia, and even irritable bowel syndrome. Furthermore, in those with anxiety, meditation helps diffuse worries by improving focus on the present-day.

    A recent study in the journal Consciousness and Cognition looked at a group of 82 people with anxiety. Subjects were asked to perform a computer task and were interrupted frequently to test their focus.  Next, subjects were divided into a meditation group and an audio story group.  Results show that those who meditated had greater focus in the second half of the study then those who listened to the audio story.

    Therefore, it is safe to say that meditation exercises show promise for helping those with anxiety.  Researchers of the study state that mind wandering account for nearly half of a person’s consciousness. Furthermore, when those with anxiety wander off into repetitive off-focus thought, they may have trouble learning, completing tasks, or functioning safely. However, the National Institutes of Health want to remind you that meditation should not replace primary conventional care of health conditions.

    What Are Other Ways to Help Reduce Anxiety?

    Besides meditation, there are various ways you can help reduce anxiety:

    • Visit your healthcare provider for counseling or medication treatment
    • Exercise on a regular basis for at least 30 minutes a day; low impact exercises such as walking will do the job.
    • Schedule “me-time” every day engaging in an activity yo love to do such as reading, painting, watching a movie, or cooking; do something that relaxes your mind.
    • Delegate tasks on your to-do list; get others to help with some tasks or schedule some things for another day.
    • Stay connected with a support system through family, friends, coworkers, or community and religious organizations.
    • Use essential oils such as frankincense and lavender to provide a calming scent when practicing relaxation breathing. You can either place oils in a diffuser, or dab on wrists and neck for a more concentrated scent.
    • Drink herbal teas such as peppermint to calm digestion or chamomile to help soothe the mind and promote sleep.
    • Try a supplement such as Sereneo by Vita Sciences. Sereneo contains natural ingredients such as magnesium, chamomile, and valerian that have been shown to promote a boost in “feel-good” serotonin, relieve anxiety, and calm mind and body.

    Also,  visit websites such as the Anxiety and Depression Association of America for more information on anxiety, treatment options, and ways you can support anxiety research.  anxiety depression treatment research

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

    Sources:

    Dallas, M.E. (May 5, 2017) “Meditation Can Help Improve Focus in People With Anxiety” https://medlineplus.gov/news/fullstory_165274.html

    National Center for Complementary and Integrative Health (updated March 17, 2017) “Meditation: In Depth” https://nccih.nih.gov/health/meditation/overview.htm

    National Institute of Mental Health (accessed May 10, 2017) “5 Things You Should Know About Stress” https://www.nimh.nih.gov/health/publications/stress/index.shtml

    Puff, Ph.D., R. (July 7, 2013) “An Overview of Meditation: Its Origins and Traditions” https://www.psychologytoday.com/blog/meditation-modern-life/201307/overview-meditation-its-origins-and-traditions


  • Can Diabetes Affect Your Brain Health?

    Type 2 diabetes is a condition of insulin resistance. This particular condition is  related to obesity and inflammation versus Type 1 diabetes that is insulin-dependent. If uncontrolled, diabetes can lead to conditions such as tingling nerve pain in the hands and feet, slow emptying of the stomach also known as gastroparesis, and increased risk of heart disease. Furthermore, a recent study has found a link between brain health and type 2 diabetes.

    Diabetes and Brain Health

    A 2017 study in Diabetologia looked at Asian adults between the ages of 30 and 60 years old.  This study looked at the brain health of those with diabetes versus those who brain health diet antioxidant diabetesdid not have the condition.  Subjects underwent MRI brain scans and tests to measure memory and thinking skills. Test results showed those with diabetes to have decreased cortical thickness as compared to those without the condition. Furthermore, additional thinning of the temporal lobes was found in overweight and obese subjects with the condition. A 2009 study in Intelligence found that cortical thickness has been linked with cognitive function Therefore, it can be suggested that those with diabetes are at risk for decreased cognitive function if the condition is not controlled.

    How Can Brain Health Be Improved?

    Inflammation and poor blood glucose control affects brain health. Therefore, there are several ways you can protect your brain health:

    • Consume a carbohydrate-controlled diet to better control blood glucose levels. You can control blood glucose levels by limiting concentrated sugar intake and increasing fiber intake. For example, decrease intake of sugary drinks like colas and juices as well as candies and baked sweets that contain concentrated sugars. Fruits, vegetables, and whole grains like quinoa, brown rice, and oats are fiber-rich.
    • Consume antioxidant-rich foods such as fruits and veggies to help decrease inflammation in your diet.  In addition, the omega-3 fatty acids in fatty fish like salmon and in plant-based oils, nuts, and seeds can also prevent the cell damage related to inflammation in the body.
    • Stay active daily to help better control blood glucose levels and to help with stress management.  For example, just 30 minutes of moderate activity like walking for 5 times a week can help you maintain weight, lower stress, strengthen your heart, and in turn decrease inflammation in the body.
    • Take high quality supplements like Glucarex by Vita Sciences to help better control your blood glucose levels. Glucarex contains ingredients like chromium and alpha-lipoic acid, which helps to keep existing blood glucose levels within normal range.

    Visit the American Diabetes Association website for more ways you can control your blood glucose levels and keep your heart and brain in the best health possible.

    -Written by Staci Gulbin, MS, MED, RD, LDN

    Sources:

    American Diabetes Association (accessed April 30, 2017) “Complications” http://www.diabetes.org/living-with-diabetes/complications/

    Karama, S., et al (2009) “Positive association between cognitive ability and cortical thickness in a representative US sample of healthy 6 to 18 year-olds.” Intelligence, 37(2): 145–155.

    Mayo Clinic (Feb.7, 2017) “Add Antioxidants to Your Diet” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428

    Medline Health News (April 27, 2017) “Type 2 Diabetes May Be Bad for Brain Health” https://medlineplus.gov/news/fullstory_164982.html


  • 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


  • Can Exercise Prevent Stroke Complications?

    stroke, heart disease, health

    Knowing these signs and symptoms of stroke can help save a life; perhaps even your own.

    I’m sure you have heard many times before how exercising is great for keeping your heart strong. Therefore, it may come as no surprise that exercise has been found to prevent complications after someone has a stroke.

     

    What is a stroke?

    A stroke is essentially a brain attack of which there are two major types.

    A hemorrhagic stroke occurs when a weakened blood vessel bursts.  An ischemic stroke is caused by restricted blood flow to the brain as a result of a vessel being blocked.

    According to the National Stroke Association, these brain attacks are the fifth leading cause of death in America and one of the leading causes of adult disabilities in the country.  Unlike what was previously though, it is estimated that 80-percent of strokes can be prevented by such controllable lifestyle factors as:

    • Eating a healthy diet. To consume a heart and brain healthy diet, you can:
      • Limit saturated fats in the diet such as those from fatty meats, whole fat dairy products, and fried foods.
      • Limit sodium in the diet to 2300 milligrams a day.  You can limit sodium by reducing the amount of processed food products you consume each day.  Try to  limit intake of high sodium foods such as canned soups, chips, deli meats, and adding salt to your food.
      • Limit added sugars at meal and snack time.  Try to stick to foods that contain less than 15 grams of sugar per serving and limit intake of sugary drinks such as juice, cola, milkshakes, and dessert coffee drinks.
    • Stay active. Exercise at least 30 minutes a day for 5 days a week. This doesn’t mean you have to attend boot camp classes. Just walking at a brisk pace is enough to keep your heart strong.
    • Limit alcohol intake. For healthy living, you should consume no more than 1 standard drink a day for women and no more than 2 standard drinks a day for men. Alcohol has been associated with increased blood pressure, which can increase risk of stroke. One standard drink is equal to 12 ounces beer, 5 ounces wine, or 1.5 ounces liquor.
    • Quit smoking or don’t start. Smoking constricts the blood vessels, therefore restricting blood flow to the organs and tissues.
    • Visit your doctor regularly. You and your healthcare provider should work to control any chronic conditions such as high blood pressure, high cholesterol, or diabetes since these conditions can increase your risk of having a stroke.

    Exercise and stroke

    In the journal Neurology, researchers followed individuals with no history of stroke for 12 years.  Over 7-percent of those individuals suffered a stroke and survived during the course of the study.  It was found that three years after this major health event, survivors who had exercised regularly before their stroke were 18 percent more likely to be able to perform basic tasks such as bathing themselves. Furthermore, those individuals who were more fit were 16 percent more likely to be able to perform more complex tasks, such as managing money on their own, compared to those who did not exercise.

    Surprisingly, a person’s body mass index, or estimate of fat mass, was not a predicting factor in their level of disability after having a stroke. Therefore, it is suggested that doctors should stress the importance of leading an active lifestyle for not only prevention of the condition, but also to improve chances of survival if a stroke occurs.

    Another way to help prevent stroke is to take a heart healthy supplement such as Circova by Vita SciencesCircova contains a powerful blend of Hawthorne extract which has been found to assist in the dilation of blood vessels, in turn increasing blood flow to the heart.

    Visit the National Stroke Association website for more information on how you can prevent stroke.

    -Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    National Stroke Association (accessed 2017 April 10) “What is Stroke?” http://www.stroke.org/understand-stroke/what-stroke

    Preidt, R. (2017 April 5) “Fitness, Not Fat, Is Key to Post-Stroke Recovery” https://medlineplus.gov/news/fullstory_164476.html