All posts by Staci

Seven ways to improve long term weight loss and management

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weight loss, weight, health, diet, nutritionWith the summer months approaching and weather warming, weight loss may be on your mind.  With every click of the remote, there are commercials advertising weight loss plans, exercise equipment, and fat burning supplements claiming to help you manage your weight. However, a recent study has shown that regular eating versus dieting may be the answer to long term weight loss and management.

Dieting Versus Regular Eating

A study at the University of Helsinki looked at the factors of weight and weight change in 4900 young men and women. The study involved the participants taking surveys at age 24 and 34, and weight measurements at the time the surveys were conducted. Study results show that most people gained weight in the decade in between. The factors that affected such weight gain include:

  • dieting and irregular eating habits
  • giving birth to two or more children
  • regular intake of sweetened beverages
  • poor contentment with life
  • smoking

The results show that those who were protected from weight gain and had weight maintenance or weight loss had similar characteristics such as:

  • physical activity in women
  • higher level of education in men
  • greater weight at the start of the study in men

Therefore, the study suggests that eating healthy foods on a regular basis and avoiding dieting is the first step to long term weight management.

Seven Ways to Manage Your Weight Long Term

The findings of this recent study show that the following five ways are the cornerstone to managing your weight for the long term.

  • Eating on a regular basis such as every 3 to 4 hours can help prevent overeating. You should consume a balanced diet of fiber-rich fruits and vegetables as well as adequate lean proteins each day. Such proteins may include animal products such as eggs, poultry, fish, seafood, and lean beef. However, if you are vegetarian, you can get plenty of protein from low fat dairy, soybeans and soy based products such as tofu, nuts, and seeds. Furthermore, you should limit your intake of processed products to reduce your total daily intake of sodium and sugar.
  • Reducing intake of sugary beverages is the logical next step to help manage your weight.  This means limiting sugary colas, juices, and pretty much any processed foods with added sugars. You can find the amount of added sugar on the nutrition label of most products. Stick to water, unsweetened tea and lemonade, or other low-calories beverages for your fluid intake. You should drink about half of your body weight in pounds in fluid each day. Therefore, if you weigh 200 lbs, then you should drink about 100 ounces of low-to no calorie fluid each day, or about 12.5 cups of fluid each day.
  • Staying active is vital for managing weight. You should engage in at least 30 minutes total of moderate activity daily such as walking, gardening, light biking, or other activities that increase heart rate to a point where you can still hold a conversation, but not sing. This 30 minutes does not have to be all at once, but can be in 5 to 10 minute intervals throughout the day. Exercise is important for providing a calorie deficit to help lose weight and is also important for heart health.
  • Not smoking and limiting other unhealthy lifestyle factors such as drinking alcohol is important for managing weight since these factors affect heart health and overall health status. Smoking can narrow blood vessels and increase blood pressure. It can also sap your energy since it makes it harder for your heart to get oxygen to your body’s tissues and affects lung health. Drinking alcohol is full of unnecessary calories and if consumed in excess can affect liver health. Your liver is in charge of breaking down fat and getting toxins out of the body. If your liver will rid of toxins before anything, so if you drink too much, your liver will not have much time for fat metabolism. This can lead to fat storage and weight gain, especially in the abdominal area.
  • Managing stress can help you manage weight and gain a more positive perspective on your life. Relaxation breathing, yoga, or talking with a counselor can help you better manage stress and in turn lower your risk of chronic conditions such as heart disease and stroke.

Two other important factors that can affect weight management are:

  • Sleep. Most adults are recommended to get 7 to 9 hours of sleep every night. Lack of sleep can increase risk of chronic conditions such as heart disease, diabetes, and obesity.  Also,  lack of sleep can make it difficult to manage stress and stick to a healthy eating and exercise plan.
  • Nutrient status.  Vitamin deficiencies, such as iron, vitamin D, or B12, can impact health by reducing energy. In fact, obese patients commonly have these vitamin deficiencies before weight loss intervention.  You should get a lab test for these vitamins and nutrients at your annual doctor visit. Also, if you are low in such nutrients, you should start on a regular vitamin regimen. One supplement that may be helpful in getting your weight back on track is Kolonex by Vita Sciences. Kolonex is an advanced colon cleanser and detox supplement that contains psyllium husk and probiotics to help promote weight loss, less bloating, and more energy.

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

Sources:

Centers for Disease Control (September 8, 2016) “Healthy Eating for a Healthy Weight.”

Johns Hopkins Medicine (September 14, 2015) “Nutritional Deficiencies Common Before Weight Loss Surgery.”

National Heart, Lung, and Blood Institute (accessed March 26, 2018) “Sleep Deprivation and Deficiency.” 

National Institute of Diabetes and Digestive and Kidney Diseases (accessed by March 26, 2018) “Some Myths about Nutrition and Physical Activity.”

National Sleep Foundation (accessed March 26, 2018) “How Much Sleep Do We Really Need?”

Science Daily (March 23, 2018) “Searching for long-term success in weight management? Forget dieting and eat regularly.”

Could a new diabetes medicine help you lose weight?

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nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

Insulin and Weight Gain

According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

Diabetes Medicine and Weight Loss Research

A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

  • All groups that received semaglutide lost significantly more weight than those in the placebo group.
  • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
  • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

Other Ways to Lose Weight With Diabetes

Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

  • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
  • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
  • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
  • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

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

Sources:

American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”

Could more fiber improve your diabetes?

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fruits, vegetables, fiber, healthEat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

What is fiber?

Fiber is a type of carbohydrate found in certain foods that is not digested in the body.  Therefore, when consumed, it provides many health benefits such as:

  • making you feel fuller longer
  • slowing down digestion so more nutrients can be absorbed from the foods you eat
  • bulking your stool, in turn helping improve digestive health
  • helping to lower cholesterol levels in the blood

In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

  • fruits and vegetables
  • high-fiber cereals made with bran or whole grains
  • whole grains such as oats, quinoa, or corn
  • high-fiber pastas such as bean, lentil-based, or whole wheat
  • brown or wild rice
  • nuts, nut butters, and seeds such as flax seed, sunflower seeds, and chia seeds

A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less.  However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

Fiber and diabetes

Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

Within the digestive system, certain bacteria are in charge of breaking down carbohydrates  in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

Other ways to help control your diabetes

In addition to consuming more fiber, there are several other ways you can help control your diabetes.

  • Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.
  • Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.
  • Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation.  Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.
  • Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.
  • Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

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

Sources:

Joslin Diabetes Center (accessed on March 12, 2018) “How Does Fiber Affect Blood Glucose Levels?” 

National Center for Health Statistics (March 2017) “NCHS Nutrition Data.”

National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

Rutgers University (March 8, 2018) “Fiber-fermenting bacteria improve health of type 2 diabetes patients.”

Could a walk in the park lower stress levels?

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walk, park, exercise, stress, relaxStaying active has many benefits. In particular, you may have been told by a healthcare provider to move more to help manage weight or improve heart health. However, a recent study has found that a walk in the park may also reduce stress levels in the body.

How Much Exercise Do I Need?

The Department of Helath and Human Services recommends that most adults exercise 30 minutes a day for most days of the week. In particular, it is suggested that most adults should engage in:

  • 150 minutes of moderate activity a week or 75 minutes of vigorous activity a week, or a combination of both levels of activity.
  • 2 days each week of resistance or strength training that involves a single set of exercises that includes 12 to 15 repetitions at a weight that will tire the muscles by the end of the set.

This thirty minutes does not have to be all at once. Five minutes here and ten minutes there is enough as long as it adds up to 30 minutes by the end of the day. Also, you may be wondering what moderate activity is. Moderate activity is any exercise that allows you to hold a conversation, but does not allow you enough breath to sing. In addition, you should break a light sweat within 10 minutes of a moderate activity, while vigorous activity will have you breaking a sweat in a few minutes or less. Moderate activities include:

  • walking
  • water aerobics
  • gardening
  • light dancing
  • slow bicycling

Walking to Lower Stress

A study by researchers at the Center for Nature and Health at the University of California San Francisco looked at the effects of exercise on a group of 78 parents and children.  This group of parents and children were encouraged to visit local parks as often as possible over the course of the study period. They were either provided maps to local parks and bus schedules or invited to group outings at local parks.

Follow-ups were done at one month and three months after the start of the study. During these follow-ups, self reports, journalling, and salivary cortisol levels were used to measure stress levels.  It was found that every increase in park visits each week was linked to decreases in stress.  In addition, it was found that those who visited the parks often saw:

  • increased physical activity
  • decreased loneliness
  • increased interest in nature

Other Ways to Lower Stress

Besides getting fresh air and exercising, there are many ways you can try to lower your stress levels.

  • Deep breathing can help relax the mind during stressful times and can also help improve sleep. This type of breathing involves breathing from the diaphragm, which means your stomach should inflate as you inhale and deflate as you exhale. Inhale for several seconds, hold your breath for several seconds, and exhale for several seconds. You may feel a bit lightheaded when starting this practice, so do not perform deep breathing when driving a car or operating machinery.
  • Simplifying your life by donating items in your home that you do not use such as clothes, excess furniture, or decorative items. Also, delegate tasks when possible at both home and work if possible to lighten your load. Finally, write upcoming events on a calendar and keep a running shopping list so you can lighten the burden on your mind.
  • Getting enough sleep is important not only for lowering stress, but for overall health. The average adult should get at least 7 to 9 hours of sleep each night.
  • Eating a balanced diet that is low in sugar, high in fiber, and high in other nutrients such as iron, B12, and vitamin C will help your body perform better in many ways. Some benefits of a healthy, balanced diet include improved cognitive function, better heart health, and an enhanced ability to handle stress. This balanced diet also includes lowering caffeine, increasing water intake, and reducing alcohol intake as well as eating a minimally processed diet. 
  • Spending more time with others in your family, circle of friends, and/or community since social engagement can help boost “feel good” serotonin levels in the body.
  • Taking mood-boosting supplements like Elevia by Vita Sciences. Elevia contains GABA, chamomile, and 5-HTP. These compounds can calm the mind and boost serotonin levels.

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

Sources:

Burton, M.D., N. (February 11, 2017) “How to Reduce Stress.” 

Healthline (accessed March 5, 2018) “Parl Prescriptions Can Help Lower Stress Levels.”

Laskowski, M.D., E.R. (August 20, 2016) “How much should the average adult exercise each day?” Mayo Clinic.com 

Mayo Clinic (May 19, 2017) “Exercise intensity: how to measure it.”

National Sleep Foundation (accessed March 5, 2018) “How Much Sleep Do We Really Need?”

Razani, N., et al (2018) “Effect of park prescriptions with and without group visits to parks on stress reduction in low-income parents: SHINE randomized trial.”

Watson, S. (June 18, 2014) “Caffiene and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain.”

Could an earlier diabetes diagnosis lower your heart disease risk?

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heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

Heart disease risk factors

Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

  • high blood pressure
  • high cholesterol
  • smoking
  • overweight and obesity
  • being inactive
  • excessive alcohol intake
  • diabetes

Diabetes and heart disease risk 

A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

How to reduce your risk of heart disease 

From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

  • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
  • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
  • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
  • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
  •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
  • Take a heart healthy supplement such as Alestra by Vita Sciences.  Alestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

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

Sources:

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

National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”

Could Having a Pet Improve Your Anxiety?

alternative medicine, anxiety, Boost energy!, brain health, cognitive function, depression, exercise, Health, Health News, heart health, hypertension, medication, medicine, Mental Health, stress, , , , ,

dog, cat, pet, mental health, anxiety, depression, ptsd, bipolar, healthThere’s nothing better than coming home after a long and stressful day of work or school, and having a happy wagging tail waiting at the door for you.  Owning a pet involves a lot of work and cost. However, studies show that a pet may be worth the time and money for the good of your health. A recent study review has shown that having a pet can decrease anxiety and provide overall benefits to anyone suffering from mental health issues.

About Mental Health and Anxiety

According to the World Health Organization (WHO), mental health is a “state of well being” in which a person can lead a productive life while being able to deal with the normal daily stresses of life.  The National Alliance on Mental Illness reports that mental illnesses are not just the result of one event. However, such a state of being  involves multiple factors such as genetics, environment, and lifestyle.

Examples of mental health conditions include:

  • Anxiety Disorders
  • Bipolar Disorder
  • Depression
  • Eating Disorders
  • Post-traumatic Stress Disorder (PTSD)
  • Schizoaffective Disorder
  • Schizophrenia

According to the American Psychiatric Association, anxiety disorders are the most common mental health disorders. In particular, about 30-percent of adults deal with such a disorder at some point in their life.  Anxiety disorders are not just everyday stress or worry. On the contrary, those with such disorders worry or fear that may be seen as “abnormal” in certain situations. This fear or worry can result in disruption of their daily life.

For example, it may be “normal” to worry about taking a test. However, someone with anxiety disorder may have a similar level of worry and stress when having to talk with someone at the store.  On the other hand, a person with the disorder may lose sleep because they worry that if they leave the house tomorrow that something bad may happen to them. These are just some examples of how anxiety disorder can manifest. However, this condition can come in many forms such as:

  • generalized anxiety disorder
  • panic disorder
  • phobias, or fears, such as agoraphobia (fear of public places)
  • social anxiety disorder
  • separation anxiety disorder

Pets and Mental Health Benefits

An analysis of 17 studies reported in BMC Psychiatry found that having a pet may help those with mental health disorders. Results of this study review found that pets had the following positive impacts on mental health:

  • One study interviewed some people who had depression, schizophrenia, bipolar disorder, or post-traumatic stress disorder.  Subjects reported feeling more secure and stable with a pet in their lives.
  • Another study reported that those with a pet had lower levels of anxiety and a lower average body mass index.
  • Pets can provide unconditional love as well as support without judgment. In turn, this can help those with mental health issues cope if they are not getting such support from their family and friends.
  • Pets forced their owners to stay connected with the outside world and be more active.  Besides helping those with mental health issues to connect with others, the act of going outside is also very helpful to overall health.  For one thing, getting outside can help people get sunlight that helps make sure they get enough vitamin D, which can affect mental health. Also, mental health may benefit from the act of exercise.

Researchers suggest that mental health care plans should include asking patients with mental health issues to get a pet. However, more studies need to be done to figure out how pets could play in the lives of patients and in treatment plans.

Other ways to help improve your mental health

Besides having a pet, there are some other things you can do to help your mental health.

  • Be mindful by living in the present moment. Talk with a counselor if you have troubles in your past that are stopping you from living in the moment. Also, take a yoga class, learn relaxing breathing techniques, or get a wellness app to help you find ways to stay calm each day and night.
  • Eat balanced meals since sometimes low levels of certain vitamins or nutrients can make you feel more tired or nervous. Eat plenty of fiber-rich fruits and veggies to help keep your gut healthy. Also, make sure to eat enough protein each day such as meats, beans, low fat dairy products, nuts, and seeds. Low protein intake can cause you to feel tired. This is because protein-rich foods contain dopamine and tyrosine which keep you alert. Finally, make sure to eat some carbohydrate foods such as whole grains and cereals. This is because such foods increase “feel-good” serotonin in the body.
  • Volunteer or help out a friend or loved one since such acts can help you feel better about yourself. Also, such acts can help you connect with others and perhaps help you to see how much you have to be grateful for.
  • Get plenty of sleep since lack of sleep can greatly impact your mood. Set a bed time each night, avoid caffeine in the latter half of the day, and limit screen time at night to help you get more sleep. 
  • Visit your doctor to make sure your vitals are healthy and to get help for any symptoms that may be bothering you or affecting your daily life.
  • Take a supplement such as Sereneo by Vita Sciences. Sereneo contains ingredients such as magnesium, chamomile, and valerian that promotes a boost in serotonin and supports stress and anxiety relief.

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

Sources:

American Psychiatric Association (January 2017) “What are anxiety disorders?”

Greenblatt, M.D., J.M. (November 14, 2011) “Psychological Consequences of Vitamin D Deficiency.”  

Medical News Today (February 19, 2018) “It’s official: Pets benefit our mental health.”

National Alliance on Mental Illness (accessed February 20, 2018) ” Mental Health Conditions.”

Psychology Today (October 27, 2015) “9 Ways You Can Improve Your Mental Health Today.”  

Weir, K. (December 2011) “The exercise effect.”

World Health Organization (August 2014) “Mental health: a state of well-being.”

Could Weight Loss Reduce Joint Pain?

Aging, alternative medicine, arthritis, back pain, bone health, calcium, chondroitin, Chronic Pain, Health, Health News, joint pain, obesity, pain, supplements, weight loss, , , , , ,

pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

What is joint pain?

Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

Weight loss and pain reduction

A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

How to lose weight to help reduce pain

Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

  • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
  • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
  • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
  • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
  • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
  • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

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

Sources:

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

Mayo Clinic (January 11, 2018) “Joint Pain”.

Could Vitamin D3 Help Repair Blood Vessels?

alternative medicine, antioxidant, blood pressure, Blood pressure, bone health, Boost energy!, calcium, cardiovascular, diabetes, Health, Health News, heart health, hypertension, medication, medicine, stroke, supplements, vitamin D, vitamin deficiency, Vitamin Deficiency Risk Factors, , , , , ,

vitamin d, fish, fish oil, dairy, milk, orange juice, heart healthVitamin D, known as the sunshine vitamin, is a very important nutrient for overall health. Best known for its work in helping strengthen bones and teeth, vitamin D is starting to get more attention for other benefits it could provide.  A recent study reports that cells damaged by heart attack or stroke may be repaired by vitamin D3.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that you can not find in many foods. However, vitamin D is important for many functions such as bone health.  It is called the ‘sunshine vitamin” by some because it can be absorbed into the body through sunlight exposure. Because of this, those who live in cloudy climates or do not leave the house often may be low in vitamin D.  You can find Vitamin D in such foods as fortified milk, yogurt, or orange juice, as well as fatty fish such as salmon or trout.  Cod liver oil is also a good source of vitamin D.

Most adults should get at least 600 International Units (IU) of vitamin D each day. Vitamin D is not a standard lab you will get at your annual visit. Therefore, you may have to ask for the vitamin D lab.  You will be prescribed a vitamin D supplement if labs find you to be low.  Research shows that vitamin D3 is absorbed better than vitamin D2, so it is the preferred choice for a supplement. You can find Vitamin D3 in a variety of forms such as:

Maxasorb comes in 1000 IU and 2000 IU formulas and can be conveniently rubbed on the skin like a lotion.

Endothelial cells and vitamin D3

An innovative study tracked single endothelial cells, or blood vessel cells, to see the impact of vitamin D3 on their health status.  Heart health events such as heart attack or stroke as well as conditions such as diabetes or high blood pressure can damage such cells.  The study showed that vitamin D3 helped such cells repair themselves from such damage. Also, the study found that the vitamin lowers oxidative stress in the cardiovascular system by stimulating nitric oxide (NO) levels.  This turn of events increases blood flow and protects the blood vessels from damage. Recent findings also show that a deficiency of vitamin may increase risk of a heart attack and may reveal a link to depression. Therefore, taking a vitamin D3 supplement may greatly benefit many aspects of health.

Other ways to improve your heart health

Although vitamin D is important, there are many other ways you can improve your heart health.

  • Eat plenty of fruit and vegetables since such foods are rich in fiber. A fiber-filled diet is good for digestive health, keeps you fuller longer, and in turn can help you maintain a healthy weight. A fiber rich diet can also help you control blood glucose levels and keep cholesterol at healthy levels.
  • Stay active often at least 15 to 30 minutes a day most days of the week. No need to be in a boot camp exercise program.  Engage in simple exercises such as walking, water aerobics, gardening, dancing, to name a few to help keep your heart healthy.
  • Drink more water and less alcohol to not only help manage your weight, but also to stay hydrated and keep your liver healthy as well.
  • Don’t smoke or quit smoking since this unhealthy behavior can constrict blood vessels and in turn increase blood pressure levels.
  • Maintain a healthy weight by performing all of the healthy lifestyle behaviors mentioned above since less body weight places less pressure on your heart, and in turn can help lower your risk of heart disease and related conditions.

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

Sources:

DiSalvo, D. (January 31, 2018) “Study Examines Vitamin D3’s Potential Effects On Blood Vessels.”  Forbes.com

Harvard Health Publishing: Harvard Medical School (accessed February 5, 2018) ” These five habits can save your heart- here’s how.” 

National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D”

Tripkovic, Laura et al. (June 2012) “Comparison of Vitamin D2 and Vitamin D3Supplementation in Raising Serum 25-Hydroxyvitamin D Status: A Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition 95.6 (2012): 1357–1364. PMC. Web. 5 Feb. 2018.

 

Could Vitamin D Help IBS Symptoms?

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constipation, diarrhea, abdominal pain, cramps, stomachache, irritable bowel syndrome, healthDo you get stabbing abdominal cramps after eating a fatty meal?  Does dairy or gluten cause uncomfortable gas and bloating?  Are doctors unsure of the origin of your chronic constipation or diarrhea? If you answered yes to any of these questions, then you may have what is called Irritable Bowel Syndrome (IBS).  Although changes in the diet may be helpful in many cases of IBS, research shows that vitamin D may also help those with this condition.

What is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) is a disorder of the large intestine.  If someone is suffering from the following symptoms, then they may have IBS.

  • abdominal pain, cramping, or bloating
  • less pain after bowel movement
  • excess gas
  • diarrhea or constipation, or a little of both
  • mucus in the stool

A diagnosis of IBS is usually given after testing has found that such symptoms are not related to another condition. Other conditions where such symptoms may be present include:

  • inflammatory bowel diseases (IBD) like Crohn’s disease or ulcerative colitis
  • celiac disease
  • malabsorption
  • colon cancer

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is well-known for its link to bone health.  D rich foods include:

  • vitamin D-fortified milk, orange juice, and yogurt
  • fatty fish like tuna and salmon.
  • cod liver oil

However, sunlight exposure can also provide vitamin D. Those who live in cloudy climates may have trouble doing this though. Therefore, vitamin D-rich foods and supplements may be needed for some to meet their vitamin D needs.  Research suggests that just 5 to 30 minutes of sunlight twice a week can help a person meet their vitamin D needs.

Ostoeporosis is a common condition linked to vitamin D deficiency. However preliminary evidence has also linked low vitamin D to diabetes, hypertension, and glucose intolerance.  Recent recommendations suggest that most adults should consume at least 600IU a day. Although, those with a low vitamin D level may require up to 4000 IU/day to help them normalize their levels.

It is important to ask your doctor for a vitamin D test at your annual visit. This is because vitamin D is not a typical test that healthcare providers include in your common annual visit lab panel. If you fail to get a vitamin D level test, then you may never know if symptoms such as weakness or bone pain could be helped with vitamin D treatment.

Vitamin D and IBS Research

A study in the European Journal of Clinical Medicine has found a possible link between vitamin D deficiency and IBS. An analysis of four observational studies and three randomized controlled trials found a link between vitamin D deficiency in IBS patients. Furthermore, high dose vitamin D supplements were found to help ease IBS symptoms such as bloating, diarrhea, and constipation.

Even though evidence is limited, researchers suggest that anyone with IBS symptoms should get tested for vitamin D.  If you have low vitamin D, you may be prescribed a Vitamin D supplement, or asked to purchase an over-the-counter softgel or liquid supplement. You can also purchase vitamin D in an absorbable cream like Maxasorb by Vita Sciences. Maxasorb comes in 1000IU or 2000IU and provides a convenient way to take your vitamin D daily.

Other Ways to Help Your IBS

In addition to keeping an eye on your vitamin D levels, there are other ways to help control your IBS symptoms.

  • Increase fiber intake by adding in more whole grains like oats and quinoa, along with plenty of fruits and vegetables. Fiber can help bulk stool and make it easier to pass.
  • Drink plenty of water each day to help flush waste out of your body, along with water’s other very important functions.  It is especially important to increase water intake as you increase fiber intake. If you increase fiber intake without drinking enough water, this could worsen constipation symptoms in some people. An easy rule of thumb is to drink half of your body weight (in pounds) in ounces. For example, if you weigh 200 lbs, you should drink 100 ounces, or about 12 cups of fluid each day. This fluid could include:
    • water or low-calorie flavored water
    • unsweetened tea, hot tea, or herbal tea
    • broth or boullion
    • decaf coffee
    • other low-calorie, low sugar drinks that do not contain caffeine or alcohol
  • Exercise on a regular basis. Exercise can help promote healthy bowel movements in those who have constipation.  Any movement counts, so get outside and take a walk, dance in your living room to a workout tape or to the radio, or go to the gym and join a group class. Whatever movement is fun to you, is movement that you will stick with for the long run.
  • Get plenty of sleep. Most adults need at least seven hours of sleep each day for good health. Sleep helps your body regulate fluids, blood pressure, blood glucose levels, as well as digestion. Therefore, not enough sleep could be affecting your gut health.
  • Start on a probiotic since the gut may be lacking the good bacteria it needs for healthy digestion. Ask your healthcare provider for specific brands of probiotics they may recommend. You can also check out Vita Sciences for gut health aids such as Biovia 30.
  • Eliminate certain foods from your diet. These foods may vary from person to person, depending on your specific allergies or intolerances. However, some common food triggers of IBS include:
    • FODMAPs, or fermentable oligo-, di-, and monosaccharides and polyols found in certain fruits, vegetables, grains, or dairy products
    • gluten-containing foods such as breads, pastas, and baked goods
    • gassy foods such as alcohol, carbonated beverages, or certain vegetables such as cauliflower and cabbage

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

Sources:

Mayo Clinic (November 18. 2017) “Irritable Bowel Syndrome.”

Medline Plus (accessed January 29, 2018) “Digestive Diseases.”

National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D- Fact Sheet for Health Professionals.” 

Williams CE, et al. Eur J Clin Nutr. 2018;doi:10.1038/s41430-017-0064-z.

Could an anti-inflammatory diet lower colorectal cancer risk?

Health

You may have heard of an anti-inflammatory diet before.  This type of diet has been linked to claims of benefits in heart health, digestive health, and even weight loss. Furthermore, a recent study has found a significant link between a pro-inflammatory diet and higher colorectal cancer risk.

What is inflammation?

mediterranean diet, omega-3, fish, olives, olive oil, salmon, vegetables

Examples of anti-inflammatory foods.

Inflammation is a response that the body uses to protect itself from harm.  For example, let’s say you cut yourself on a piece of glass. Your body will then release a stream of white blood cells to the rescue.  These cells surround the harmed area and cause redness and swelling. This response  is just those cells working to heal the injury. Then, as the cut heals, the inflammation will start to go down.  This is called acute inflammation. Acute inflammation can also occur when viruses like the cold or flu enter your body.

Chronic inflammation occurs when such foreign substances enter your body repeatedly over time.  Examples includes exposure to excessive numbers of fat cells from a poor diet, or nicotine from cigarette smoking. An example of chronic inflammation is with atherosclerosis, or hardening of the arteries.  The body protects excessive fat plaques in the vessels from getting into the blood by building them up on the arterial walls. Over time, this can lead to conditions such as high blood pressure and heart disease.

What is an anti-inflammatory diet?

An anti-inflammatory diet includes foods that contain substances that can fight inflammation. Some anti-inflammatory foods include:

  • omega-3 rich foods such as fatty fish like salmon, olive oil, olives, nuts, and avocado.
  • brightly colored fruits and vegetables such as tomatoes, carrots, and berries that contain antioxidants such as lycopene, beta-carotene, and anthocyanin, respectively.
  • coffee, which contains anti-inflammatory polyphenols.
  • consume mostly minimally processed foods. The less ingredients on the label, the better since various additives and artificial ingredients may be pro-inflammatory.

On the other hand, a pro-inflammatory diet contains foods such as:

  • red meat
  • foods that contain trans or saturated fat such as processed meats like bacon, sausage, and deli meat, whole fat dairy products
  • foods high in refined carbohydrates such as sugary drinks and candy or white breads, pastas, or rice

Inflammation and colorectal cancer risk

A recent study looked at the dietary data from a large group of adults enrolled in the Nurses’ Health Study. This data included food frequency questionnaires every 4 years and health-related information every 2 years. A 26-year study of this data found that those men and women with higher dietary inflammatory scores had higher risk of developing colorectal cancer.  Therefore, researchers suggest that increased colorectal cancer risk may be seen in those who routinely consume a pro-inflammatory diet. In addition, researchers feel that those who are overweight or obese, or lean individuals who do not drink alcohol may benefit the most from strategies to reverse the effects of a pro-inflammatory diet. However, further studies need to be done to confirm such findings.

Other ways to fight inflammation

Even though an anti-inflammatory diet should be your first line of defense in lowering risk of colorectal cancer, the following strategies can also be helpful.

  • Keep stress levels low by engaging in such practices as yoga, meditation, or massage on a weekly basis. Also, relaxation breathing, meeting with a counselor, or diffusing essential oils in your home or office can help lower feelings of stress.
  • Exercise regularly at least 30 minutes a day for most days of the week. This does not have to be running or boot camp, and does not have to be all at once. Walking 5 minutes here and 10 minutes there can benefit overall health. Also, healthy side effects of exercise can include lower blood pressure, more controlled blood glucose levels, and weight management. All of these side effects can contribute to a lower state of inflammation in the body.
  • Start taking certain supplements to help enhance the benefits of an anti-inflammatory diet such as turmeric, garlic, and vitamins A and C.   These compounds in particular help boost immunity and healing. In addition, turmeric has been shown to have anti-inflammatory properties.  Turmeric can be found in its pure form as a spice, used in teas, and also in supplement form such as with Vita Sciences Turmeric/Curcumin.  Curcumin is the powerful antioxidant found in turmeric and is combined with Bioperine in this Vita Sciences blend to aid in optimal absorption.

 

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

Sources:

Harvard Health Publishing: Harvard Medical School (updated August 13, 2017) “Foods that Fight Inflammation.”

Harvard Health Publishing: Harvard Medical School (February 2017) “What is inflammation?” 

Patton, MEd, RD, CSSD, LD, K. (July 1, 2015) “9 Diet Tips to Help You Fight Inflammation.”

Pevsner, H. (May/June 2012) “10 Ways to Reduce Inflammation” EatingWell.

Sears, B. (2015) “Anti-inflammatory Diets.” 34 Suppl 1:14-21. doi: 10.1080/07315724.2015.1080105.

Tabung FK, et al. (published January 18, 2018) “Association of Dietary Inflammatory Potential With Colorectal Cancer Risk in Men and Women.”  JAMA Oncol.  doi:10.1001/jamaoncol.2017.4844