Tag Archives: Depression

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

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

What is a SMART goal?

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

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

What are good motivating factors?

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

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

What is a Realistic Weight Loss Goal?

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

More Simple Steps to Getting Healthy This New Year

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

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

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

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

Sources:

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

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

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

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

 


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    Could Women’s Hearts be More Sensitive to Stress?

    heart, mind, health, stress

    Stress of the mind can hurt your heart.

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

    What is stress?

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

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

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

    Women, Stress, and the Heart

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

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

    Healthy Ways to Deal With Stress

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

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

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

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

    Sources:

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

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

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

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

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

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

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

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

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

     


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    Could No Sick Leave Cause Poor Health?

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

    Paid Sick Leave and Health Statistics

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

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

    Recent Research

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

    Protect Yourself Against Cold and Flu Season

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

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

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

    Sources:

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

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

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


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    Could Estrogen Help Depression?

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

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

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

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

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

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

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

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

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

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

    Sources:

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

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


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    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


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    Could Unemployment Increase Stroke Risk?

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

    unemployment, health, stroke, heart disease

    Unemployment and Stroke Risk Study

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

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

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

    How Can I Lower My Risk For Stroke?

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

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

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

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

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

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

    Sources:

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

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

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


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    Can Exercise Improve Brain Health?

    Staying active is well-known for helping to maintain heart health.  However, did you know that regular exercise may also benefit brain health?  A recent study has found that exercising 2.5 hours a week, or 30 minutes a day for 5 days a week, may help slow progression of Parkinson’s disease.walking, exercise, Parkinson's, brain health

    Parkinson’s disease is a chronic and progressive movement disorder that may worsen over time. Therefore, medication and surgery have currently been used to treat and manage the symptoms of the condition.  This condition involves the progressive death of brain cells, which leads to a decrease in dopamine levels in the blood. Lower dopamine levels result in a lessened ability to move.  Therefore, since those with Parkinson’s disease lose dopamine over time, they may subsequently experience tremors, stiffness, and trouble with walking.

    Exercise and Parkinson’s Disease 

    A recent study in the Journal of Parkinson’s Disease looked at the effects of exercise on the progression of Parkinson’s disease. After observing 3400 patients for over two years, those people with Parkinson’s disease who maintained exercise 150 minutes per week had a smaller decline in quality of life and mobility as compared to those who exercised less. The type of exercise that was of most benefit was not apparent. However, it is suggested that finding a type of exercise an individual enjoys will help them to maintain a regular exercise regimen and in turn will benefit them. Furthermore, by empowering those with Parkinson’s disease to engage in more exercise they enjoy, it may improve overall quality of life for these individuals.

    Joint Pain and Quality of Life

    Even if you do not have Parkinson’s disease, you may experience joint pain that limits your movement.  Limited movement may in turn reduce quality of life by:

    • affecting heart health
    • making an individual more dependent on others for daily activities
    • reducing the amount of serotonin”feel good” hormone produced

    Therefore, it is important to find effective treatments for joint pain that will help make movement more comfortable.  When movement is more comfortable, you will be more likely to engage in more activity, and in turn will gain the most health benefits. Also, the American Psychological Association has reported that regular exercise may help reduce panic in those with anxiety and improve mood in those with depression. Furthermore, regular exercise has been found to normalize sleep patterns, which in turn can make it easier for the body and mind to handle stress.

    Some effective treatments for joint pain include:

    • CDC Self-management programs
    • Acupuncture
    • Non-steroidal anti-inflammatory medications
    • Water-based exercises such as swimming
    • Supplements such as glucosamine or Flexova

    Furthermore, Flexova contains a blend of B vitamins, vitamin C, vitamin A, as well as glucosamine sulfate and chondroitin sulfate that helps to reduce joint pain and improve joint mobility.  Therefore, for more information on Flexova and other high quality supplements that can help improve your quality of life, visit Vita Sciences.

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

    Sources :

    Arthritis Foundation (accessed 2017 April 2) “25 Treatments for Hip and Arthritis Pain” http://www.arthritis.org/living-with-arthritis/pain-management/tips/25-treatments-for-hip-knee-oa.php

    Centers for Disease Control (2017 March 7) “Living with Severe Joint Pain” https://www.cdc.gov/features/arthritis-quality-life/

    Parkinson’s Disease Foundation (accessed 2017 April 2) “What is Parkinson’s Disease?” http://www.pdf.org/about_pd

    Preidt, R. (2017 March 29) “Exercising 2.5 Hours a Week May Slow Parkinson’s Progress” https://medlineplus.gov/news/fullstory_164357.html

    Weir, K. (2011 December) “The Exercise Effect” American Psychological Association. http://www.apa.org/monitor/2011/12/exercise.aspx


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    Your depression could be a vitamin deficiency

    You may feel depressed if you have a bad day or an upsetting situation. However, depression is more than just an isolated feeling. For those with depression, daily living can be difficult or nearly impossible.  Depression causes disruption in daily living such as with working, sleeping, eating, and the way you think and feel for at least two weeks. These symptoms include:

    • persistent sad, anxious, or feelings of emptiness
    • decreased energy, loss of appetite or weight changes
    • loss of interest in things you once enjoyed doing
    • irritability
    • thoughts of death or suicide
    • difficulty concentrating or sleeping
    • aches, pains, or digestive problems with no clear physical cause

    What causes depression?

    Family history of the condition, major life changes, and stress or trauma can all lead to depression. Also, certain medicines and illnesses may also lead to depressive symptoms.  Furthermore, vitamin deficiencies can also contribute to some cases of depression.

    Depression has been linked with certain vitamin deficiencies according to a 2013 review in Current Psychiatry.  Depression, irritability, and agitation has been found to develop as a result of vitamin B12 deficiency.  Geriatric patients with low B6 levels had increased risk and severity of depression. Furthermore, marginal levels of vitamin B2 were found more frequently in depressed patients than non-depressed patients.

    What does the research say?

    First of all, a 2016 study in the Frontiers in Behavioral Neuroscience looked at the effects of vitamin intake on mild cognitive impairment. The study reported decreased risk of mild cognitive impairment in the Chinese elderly due to intake of carotenoids, vitamin C, and vitamin B6. Another 2016 study in the Journal of the Association of Nurses in AIDS care looked at vitamin intake effects on mental health outcomes.  HIV patients had decreased risk of anxiety and depression due to daily dietary intake of zinc, selenium, and vitamin C.   Finally, a 2015 study in the Pakistan Journal of Biological Sciences looked at anxiety and vitamin C intake.  Students had decreased anxiety levels due to increased intake of vitamin C.

    Sereneo can provide all of the vitamins and compounds you need to boost your mood.  As a result of vitamin C and B vitamins, Sereneo works to support anxiety relief and calm your mind.

    Finally, a special thank you to the Hope for Depression Research Foundation.  They work hard every day to raise mental health awareness and to fund related research. Because of this, be sure to visit their site at hopefordepression.org on how you can support their cause.


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

    Sources:

    de Oliveira, IJ, et al. (2015 Jan) “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.” Pakistan Journal of Biological Sciences, 18(1):11-8.

    Jamali, F., et al (2016 Nov-Dec) “Correlation Between Daily Dietary Micronutrients Intake and Mental Health Outcomes in Iranians Living With HIV infection, ” Journal of the Association of Nurses in AIDS care, 27(6): 817-825.

    Lu, Y, et al (2016 Nov 29) “Dietary Intake of Nutrients and Lifestyle Affect the Risk of Mild Cognitive Impairment in the Chinese Elderly Population: A Cross-Sectional Study,” Frontiers in Behavioral Neuroscience, 10:229. eCollection 2016.

    National Institute of Mental Health (accessed 2017 Jan) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

    Ramsey, MD, Drew. (2013 January) “Vitamin Deficiencies and Mental Health: How are they linked?” Current Psychiatry, 12(1):37-44.

     


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    Natural Herbs, so you can Relax

    Supplements such as 5-HTP, GABA, and green tea extract are safe, natural herbs that can help you relax, sleep better at night and lift your mood. Scientific research supports the use of supplements for anxiety, fatigue, and insomnia.

    natural herbs, relax, stress

    Sleep better and fight stress with these natural herbs.

    Natural herbs for better relaxation

    For centuries, people have used natural herbs to promote good health. In recent years, we have developed the ability to analyze herbs our ancestors used for relaxation, energy, and mood. Through scientific testing, we can objectively identify the therapeutic properties of such healthy supplements.

    Natural Herbs…Relax!

    Supplements such as gamma-aminobutyric acid (GABA), theanine, tryptophan and 5-hydroxytryptophan (5-HTP) are reported to promote relaxation…based on cellular and animal studies as well as human clinical trials the literature supports a role for these preparations as useful alternatives in the management of the stress and anxiety of everyday life.

    -Benjamin S. Weeks, Med Sci Monit 2009; 15(11): RA256-262

    Gamma Aminobutyric Acid (GABA)

    GABA is an amino acid produced in the brain which helps to regulate cognitive and neurological functioning. It’s has a naturally calming effect on the nerves. Supplements with GABA are excellent for reducing tension, promoting restful sleep, and elevating the mood.

    L-theanine- Camellia Sinensis Extract

    L-theanine is a green tea leaf extract that is used for its multiple health benefits. Tea has rich sources of flavonoid antioxidants, as well as the amino acid, L-theanine. Placebo studies found it effective for enhancing mental focus, promoting relaxation and reducing depression, without any negative side effects.

    5-HTP mood enhancer- Griffonia Simplicifolia extract

    5- HTP (5-hydroxy-l-tryptophan) is helpful for mood and sleep difficulties. Through serotonin regulation, this beneficial ingredient reduces stress and lifts the mood. Decreased serotonin causes lasting depression, while increased serotonin helps to balance the mood. Griffonia Simplicifolia, a tropical shrubbery, contains rich amounts of 5-HTP. Use daily to maintain healthy levels of the serotonin neurotransmitter in the brain. Effective for depression, nervousness, and sleep problems.

    Getting the most out of natural treatments

    Many forms of natural herbs and vitamins are available for good health, including some that are taken orally in pill form or liquid, as well as in a spray. For maximum absorption, doctors recommend using a vitamin-enriched lotion. Science proves that nutrients enter the body most efficiently when applied directly to the skin.

    Theracalm stress relief cream- buy it here natural herbs relax

    TheraCALM  stress relief cream helps you sleep better and control stress levels. Buy it here for $19.95

     

    Sources:

    Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian

    Anxiolytic-like effect of Griffonia simplicifolia Baill. seed extract in rats.

    L-theanine, a natural constituent in tea, and its effect on mental state.


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    Prevent Memory Loss- Check these 7 Medications!

    Memory loss doesn’t have to be a necessary part of getting older. Often, forgetfulness is triggered by certain medications that cause brain fog, fatigue, and mental confusion. To prevent memory loss, ask your doctor for healthier alternatives for the following drugs.

    Prevent Memory Loss- Check these 7 Medications!

    Prevent memory loss…

    If you’ve been noticing an increase in memory loss, then your first step is to schedule a check-up. Your doctor may want to screen for vitamin B12 deficiency, a common cause of frequent memory problems, tiredness, and depression.

    Other possible reasons for poor memory can include smoking, head trauma, stroke, sleep apnea, early-onset dementia, or just plain ‘ole stress.

    Or, memory loss can occur with commonly prescribed medications used to treat depression, anxiety, chronic pain, or even high cholesterol.

    Medications to keep in check…

    Here are some prescription drugs that doctors have linked with memory loss:

    1. Benzodiazepines for anxiety work by suppressing parts of the brain used to store memory. These should only be prescribed rarely, and not for long term. Ask your doctor for gentler treatments for anxiety, muscle spasms, or insomnia. Also, consider supplementing with safe natural ingredients that help to promote good cognition.
    2. Statins that lower cholesterol can also impair memory by reducing lipids that are needed for cellular communication in the brain’s network of nerve cells. To counteract the effect, doctors recommend taking high doses of vitamin B12, which encourages healthy nervous system functioning through the preservation of myelin.
    3. Certain anti-seizure drugs used to treat migraines, epilepsy or bipolar disorder can wreak havoc on the nervous system, leaving you feeling drained, disoriented, and forgetful. Certain anticonvulsants are better than others, so if you notice a change in your overall mood, then ask your doctor to recommend an alternative. Also, certain herbs, vitamins, and minerals have been found helpful when taken in tandem, such as butterbur, riboflavin, magnesium, and coenzyme Q10.
    4. Opioid analgesic painkillers prescribed for arthritis, migraines or fibromyalgia can interfere with both short-term and long-term memory. For chronic pain that requires frequent medication, inquire about non-narcotic painkillers. For joint pain and muscle soreness, rub daily with a pain relieving cream.
    5. Tricyclic antidepressants used to treat depression, anxiety, tinnitus, migraines, and chronic pain may cause severe memory loss in about 35% of patients, in addition to difficulty concentrating in more than half, according to recent studies. If you experience fatigue and memory problems, then your doctor may suggest lowering your dose or trying an alternative type of antidepressant, such as selective serotonin/norepinephrine reuptake inhibitors (SSRI/SNRIs).
    6. Antihistamines used for nausea, allergies and migraines can impair the part of your brain used for memory and learning. To prevent memory loss while using antihistamines, make sure you’re using one of the newer formulas.
    7. Hypertension drugs such as beta-blockers work by inhibiting chemical reactions in the brain, including those needed for good memory and healthy cognitive functioning. As a result, you may experience frequent brain fog and memory loss after using beta-blockers for a long period of time. If using hypertension medications to treat migraines or tinnitus, then ask about certain vitamins and minerals that support good blood flow to the brain.

    Can you think of any other medications people should avoid, in order to prevent memory loss? Please share your comments or questions below.

    Image by photostock


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