Category Archives: Blood pressure

Do you have good metabolism? If not, try this

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

What is metabolism?

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

Metabolic health and inflammation

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

What is good metabolic health?

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

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

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

The metabolic state of the union

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

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

How can I improve my metabolic health?

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

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

References:

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

 

 

Every step of exercise counts towards brain and heart health

alternative medicine, blood pressure, Blood pressure, brain health, cardiovascular, exercise, Health, Health News, heart health, hypertension, Mental Health, stress, , , , , ,

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

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

How much exercise do I need?

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

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

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

How can exercise help brain health?

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

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

How can I add exercise in my day?

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

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

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

References:

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

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

 

 

 

Nuts can be your heart’s best friend

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From peanuts to pistachios, or almonds to macadamias, nuts can be a delicious, healthy snack any time of day. Nuts provide a plant-based food full of fiber, protein, and antioxidants that can add flavor and health to any dish. Not only that, but research shows that adding nuts to your daily routine can improve heart health and weight management, to name a few health benefits. Let’s learn a little more about nuts and how you can make them a staple in your healthy lifestyle routine.

About nuts and heart health

Nuts are a plant-based food that for many years was avoided by many due to its high calorie content. However, research now shows that this calorie dense food is also nutrient dense and could benefit heart health. This is due to the healthy mixture of unsaturated and omega-3 fats as well as protein and fiber.

The highest protein nuts are almonds, and pistachios at about 6 grams per ounce. Cashews are not far behind at five grams of protein per ounce. When it comes to fiber, almonds, pistachios, pecans, and hazelnuts top the list of tree nuts at 3 grams of fiber per ounce. Furthermore, pecans and walnuts provide the most omega-3 fatty acids of the tree nuts at 278 and 2565 milligrams of omega-3 fatty acids, respectively.

Nuts and metabolic health

Two recent studies looked at the health benefits of adding nuts to your daily routine. The first study looked at the impact of nut intake on weight gain. Study results show that by replacing a serving of unhealthy food with an ounce of nuts, a person could lower risk of weight gain and obesity. Such unhealthy foods that could be replaced include red meat, processed meat, French fries, desserts, or potato chips. Research suggests that by doing this you could help counteract the gradual weight gain many adults have with aging. This in turn could help reduce risk of obesity-related conditions like heart disease and diabetes.

A second study looked at the impact of Brazil nut intake on overall health in healthy people. People in the study groups were given either a serving of Brazil nuts or pretzels with similar calorie and sodium content. Study results show that those given the Brazil nuts had an increased feeling of fullness. Also, nut intake prevented an increase in blood glucose and insulin levels after eating. These increases occurred with those eating pretzels about forty minutes after eating. Researchers suggest that this positive metabolic impact of Brazil nuts is likely due to its rich selenium content.

Other ways to improve metabolic health

Besides eating nuts, there are other ways you can help improve your health that include:

  • Sleeping enough at night. Most adults require at least seven to nine hours of sleep each night for your best health. Experts suggest that if you don’t receive enough sleep, your risk for type 2 diabetes can increase. Therefore, if you have trouble sleeping, be sure to visit your healthcare provider for tips. They can also see if you may have pain or sleep apnea that is preventing you from sleeping well.
  • Moving more. Staying active can help you reduce your risk of heart disease or diabetes. It does this by helping you to manage weight and improve insulin resistance. Therefore, try to engage in moderate activity for a total of 30 minutes a day most days. Such activities inlcude walking, biking, swimming, gardening, or other aerobic activity.
  • Managing stress. Stress can sap your energy levels and can also increase blood glucose levels and blood pressure. Therefore, find ways to manage your stress like relaxation breathing, yoga, or talking to a counselor. Also, taking a walk outside can  help refresh your mind so you manage stress better. Make time in your schedule for “me-time” that can help you improve your health.
  • Taking supplements when needed.  If you are B12-, iron-, or vitamin D-deficient, you can feel fatigued. This can make you not feel like being active and healthy. Therefore, be sure to have your nutrient levels checked each year. If you are low, you can take a supplement if needed to put your health on track. An example of such a supplement is Glucarex by Vita Sciences. Glucarex contains compounds like alpha-lipoic acid, cinnamon, and chromium. Along with antioxidant vitamins C and E, this supplement can help support healthy weight loss, metabolism, and blood glucose levels.

 References:

Harvard Health Publishing: Harvard Medical School (June 2017) “Why nutritionists are crazy about nuts.” https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts

Mayo Clinic (September 9, 2016) “Diabetes prevention: 5 tips for taking control.” https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639

National Sleep Foundation (accessed November 13, 2018) “The link between a lack of sleep and type 2 diabetes.” https://www.sleepfoundation.org/sleep-disorders-problems-list/the-link-between-lack-sleep-and-type-2-diabetes

Sandoiu, A. (November 5, 2018) “Daily serving of nuts may stave off weight gain.” Medical News Today, https://www.medicalnewstoday.com/articles/323577.php

Today’s Dietitian (accessed November 13, 2018) “Nutritional Profiles of Tree Nuts.” https://www.todaysdietitian.com/pdf/webinars/treenuts/NutritionalProfilesofTreeNuts.pdf

 

 

Lower stroke risk with healthy living

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

What is stroke?

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

Stroke risk and healthy living

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

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

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

Ways you can live your healthiest life

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

  • Sleep enough each night: Research shows that short or too long sleep patterns as well as insomnia with short sleep patterns, can increase risk of stroke. Therefore, be sure to find a happy balance in your sleep time. the National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you are having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study done to identify any health issues that could be disturbing your sleep.
  • Manage stress: Stress affects all of us to some degree. However, too much stress can have an impact on your heart health. Therefore, be sure to manage your stress with some relaxation breathing, meditation, yoga, or talking to a counselor each week.
  • Visit your doctor regularly: It’s important to visit your doctor at least once a year to check your numbers. Your numbers include cholesterol, triglycerides, blood glucose levels, blood pressure, and body weight. These numbers can help identify any heart health risk factors you may have. The earlier you find such risk factors, the earlier you can receive treatment and prevent your risk of stroke.
  • Take supplements when necessary: If you are lacking certain vitamins or minerals in your diet, you may need a supplement such as a multivitamin or fish oil. This can help your body receive the antioxidants you need to fight oxidative stress and lower chronic disease risk factors. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne to help promote improved blood flow and blood pressure.

-written by Staci Gulbin, MS, MEd, RD

References:

Centers for Disease Control and Prevention (May 3, 2018) “About Stroke.”

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

Koo, D. L., Nam, H., Thomas, R. J., & Yun, C. H. (2018). Sleep Disturbances as a Risk Factor for Stroke. Journal of stroke, 20(1), 12-32.

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

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

 

 

Could more sleep help you lose weight?

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sleep, healthSleep is a valuable commodity. And it is a whole lot more important than many of us may think. How many times have you told yourself that you can survive on very little sleep. Or maybe you have said that you have more important things to do besides sleep.  Sleep is not only important for providing you energy to get through the day. It can also impact your health in a major way if you don’t get enough.  Recent research shows that getting more sleep at night could help you lose weight and improve health.

Why is sleep so important?

Some people may try to get as much done in a day as possible without sleeping much. This may be good for your to-do list, but not for your health. When you are asleep, your body does a lot of important things that help maintain optimal health.  Without enough shut-eye, these body processes could be harmed and in turn you could increase your risk of chronic disease risk and decreased well-being. Some processes that occur when you are asleep include:

  • regulation of blood pressure and hormones
  • transfer of information from short to long term memory
  • strengthening of cognitive function
  • restoration and repair of muscle mass and tissues

Most adults should get at least seven to nine hours of sleep each night for optimal health.  I know this can be hard to do all of the time because of life’s demands. However, just like a person makes time to eat healthy and exercise, it is just as important to make time for sleeping.

Sleep and Weight Loss

A recent study looked at the impact of sleep loss on various health factors. Participants in the study had tissue and muscle samples taken after in the morning fasting state after a night of sleep loss and after a night of normal sleeping.  Study results show that those who were sleep-deprived had a down-regulation of the glycolytic pathway in skeletal muscle.

In simpler terms, those who were sleep-deprived had biological changes in their hormones like increased cortisol, reduced testosterone, and reduced growth hormone, which can all impact the body’s ability to manage a healthy weight. Also, not getting enough rest at night can reduce lean muscle mass, which in turn can negatively impact metabolism. And this in turn can affect weight management. Therefore, although this study was on the smaller side, it warrants further research on the impact of sleeping on weight management.

How to get more sleep

If you have trouble getting your seven to nine hours a day, then you may need to make some adjustments to your environment or routine. Here are a few tips to help you get more z’s.

  • Use blackout curtains: When you expose your eyes to bright lights from lamps, screens, and other sources, it can make it hard to rest.  The healthy body produces melatonin, or sleep hormone at night to help you rest. However, exposure to lights can affect the circadian rhythm in your body, and in turn delay release of melatonin. Therefore, this can make it hard to get shut-eye. Blackout curtains can block natural light that may be coming in through your windows from street lamps, neighbors windows, or car headlights.
  • Reduce screen time: Along this same line of thinking is reducing screen time. By giving your eyes a rest from the light of the screen, you can also give your mind some rest. This in turn can help you fall asleep better.
  • Don’t eat before bedtime: If you eat a large meal less than two hours before bedtime, then you could get indigestion or heartburn. This in turn could make it hard to fall asleep. The same goes for fluids. If you drink too much before bedtime, then you may have to get up frequently in the middle of the night. These bathroom visits could interrupt the REM cycle.
  • See your healthcare provider: If none of these strategies are helping you fall asleep and stay asleep, then there may be a medical issue to address. See your healthcare provider in such cases. A sleep study or physical exam could help yo find out if pain, sleep apnea, or another health condition may be making it hard for you to rest.

In the meantime, you can try a supplement like Somnova by Vita Sciences. Somnova contains natural ingredients like melatonin and L-theanine to help promote better sleep. Be sure to ask your healthcare provider before starting any new supplement regimen.

-written by Staci Gulbin, MS, MEd, RD

References:

Cedernaes, J., et al. (2018) “Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans.” Science Advances, 4(8): DOI: 10.1126/sciadv.aar8590

National Sleep Foundation (accessed September 24, 2018) “Why Do We Need Sleep?”

 

Can healthy fats help your anxiety?

anxiety, blood pressure, Blood pressure, cardiovascular, cognitive function, fiber, gut health, Health, Health News, healthy fats, heart health, high cholesterol, hypercholesterolemia, hypertension, medication, medicine, stress, , , , ,

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

 

What are healthy fats?

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

Healthy fat intake and anxiety

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

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

Other ways to help reduce anxiety

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

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

-written by Staci Gulbin, MS, MEd, RD

References:

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

Lattari, E., Budde, H., Paes, F., Neto, G. A. M., Appolinario, J. C., Nardi, A. E., … Machado, S. (2018). Effects of Aerobic Exercise on Anxiety Symptoms and Cortical Activity in Patients with Panic Disorder: A Pilot Study. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 14, 11–25. http://doi.org/10.2174/1745017901814010011

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

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

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

 

 

 

Could the Meditterranean diet provide longer life?

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healthy fats, mediterranean diet, diet, health, fat, unsaturatedThe Greek-style diet has long been touted as one that is full of heart healthy benefits. These benefits are thought to stem from the vast array of healthy fats from plant-based sources and limiting of saturated fats from red meats as well as the rich source of fruits and vegetables in this Mediterranean regimen. However, the health benefits may extend much further than initially realized. A recent study shows that the Mediterranean diet may help to lengthen life of older adults.

What is the Mediterranean diet?

The Mediterranean diet is a heart healthy eating regimen that has been linked with such benefits as low LDL cholesterol and improved overall heart health. These benefits are suggested to be from the emphasis of fruit and vegetable intake on this regimen as well as the following diet guidelines.

  • Consuming plenty of fiber-rich legumes, nuts, seeds, and whole grains.
  • Limiting salt intake, and instead using herbs and spices to flavor food.
  • Only eating red meat a few times a month, and instead loading up on lean proteins, fatty fish, and plant-based protein and fat sources.
  • Eating fish or poultry like chicken or turkey at least twice a week.
  • Focusing on whole grains versus refined grains and cutting out trans fats from the diet.
  • Drinking antioxidant-rich beverages like grape juice or wine, about five ounces a day (optional).
  • Staying active most days of the week.

Health benefits of the Greek-style diet 

The heart health benefits of the Greek-style diet are the most well-known. However research shows that health benefits of this eating regimen may extend beyond heart health. Other health benefits that come as a result of the Greek-style diet include:

  • improved digestive health
  • enhanced cognitive function
  • lower risk of certain cancers
  • improved blood glucose levels

Mediterranean diet and longer life

A recent meta-analysis study in the British Journal of Nutrition looked at the effects of a Mediterranean-style diet on length of life in older adults. This long term study observed data of over 5000 people aged 65 years or older. These individuals were observed for around 8 years or more on average. Study results show that those who followed a Mediterranean-style diet had prolonged survival as compared to those who did not follow such a diet. Researchers suggest that the Mediterranean-style eating regimen could be beneficial to older adults to help reduce chronic disease risk factors, and in turn potentially lengthen their life.

Other ways to improve health

Besides eating a diet full of health fats, there are also other lifestyle changes that could lengthen your life.

  • Get plenty of sleep: Sleep can impact blood pressure regulation and hormone regulation, to name a few. Therefore, be sure to get at least 7 to 9 hours of sleep each night.  If you have trouble sleeping, try such strategies as blackout curtains, limiting screen time at night, or natural supplements like Somnova. Somnova by Vita Sciences contains melatonin, which is a non-habit forming supplement that can help promote better sleep.
  • Drink enough water every day: Staying hydrated is an important part of any healthy lifestyle. Check your urine daily to make sure you are staying hydrated. If your urine is darker than lemonade, then it is time to drink more water. A good rule of thumb to follow is about half of your body weight (in lbs.) in ounces per day of fluid. For example, someone who is 200 pounds, should drink about 100 ounces, or 12.5 cups of fluid each day. Fluid can be any unsweetened beverage like water, low calorie drinks, flavored water, tea, or decaf coffee, to name a few.
  • Take heart healthy supplements to fill in the nutritional gaps: If you don’t think you are getting enough healthy fats from your diet, then add in a supplement. One such supplement is fish oil, which has been shown to support healthy cholesterol levels. The fish oil from Vita Sciences in particular is a pure, burpless brand with 1000 milligrams of EPA and DHA shown to support brain, heart, and immune health.
  • Reduce stress: It will be important to keep your stress levels low for optimal health. This is because not only can stress affect blood pressure, but it can also lead to emotional eating and poor sleep, which can affect overall health. Therefore, talk to a friend, family member, or professional for stress management strategies. Also, engage in meditation, yoga, relaxation breathing, or other relaxing activities like walking to help manage stress.

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

References:

Bonaccio, M., Di Castelnuovo, A., Costanzo, S., Gialluisi, A., Persichillo, M., Cerletti, C., . . . Iacoviello, L. (n.d.). Mediterranean diet and mortality in the elderly: A prospective cohort study and a meta-analysis. British Journal of Nutrition, 1-14. doi:10.1017/S0007114518002179

Mayo Clinic (November 3, 2017) “Mediterranean diet: a heart-healthy eating plan.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

National Sleep Foundation (accessed September 12, 2018) “How Much Sleep Do We Really Need?” https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Romagnolo, D. F., & Selmin, O. I. (2017). Mediterranean Diet and Prevention of Chronic Diseases. Nutrition Today, 52(5), 208–222. http://doi.org/10.1097/NT.0000000000000228

 

Could chocolate be heart healthy?

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chocolate, cacao, antioxidant, heart healthCould it be?  Could the delicious sweetness of chocolate actually be good for you? The answer is yes, but in moderation.  Chock full of antioxidants, this delicious treat may be able to help you combat heart disease.  A recent study has shown that moderate consumption of chocolate can reduce risk of heart disease.

Where does chocolate come from?

Chocolate has been enjoyed for thousands of years as far back as the ancient Mayan and Aztec civilizations. They revered this delicious treat as the “food of the gods” and Central American Mayan Indians drank a spicy drink made from roasted cacao beans. Chocolate was enjoyed exclusively in this liquid form until Victorian times when it was devised as a solid food treat.

The basic form of solid chocolate is made from cocoa, cocoa butter from the cocoa bean, and sometimes up to 5-percent vegetable fat. More processed and lesser quality products will usually contain more fat and sugar and less cacao.

Chocolate and heart health

A recent meta-analysis study looked at 23 studies with over 400,000 adults, with 35,000 cases of heart disease.  Study results show that eating chocolate in moderation may actually reduce heart disease risk. When talking about moderate consumption of chocolate, this study defines it as 100 grams of chocolate per week. This is equal to about 2 standard chocolate bars.  When chocolate consumption exceeded 100 grams per week, chronic disease risk such as stroke risk and heart disease risk started to increase.

When choosing to consume chocolate as part of a heart healthy diet, be sure to look at the ingredients label.  Try to choose chocolate foods that are lower in sugar and higher in cacao. This is because added fat and sugar can make chocolate higher in calories with no real added nutrient benefit.

A higher cacao content can increase the concentration of antioxidants in chocolate. Cacao beans contains antioxidants known as flavonoids that are also found in various fruits and vegetables. These antioxidants can help improve blood pressure as well as improve blood flow to the heart. This in turn can help reduce risk of heart disease and related chronic diseases. Therefore, lean towards higher cacao percentage (around 70-percent or higher) and lower sugar content for the most health benefit.

Other heart healthy tips

Besides eating chocolate for heart health reduction, which is perhaps the most delicious medicine ever, there are other steps you can take to reduce your risk.

  • Eat plenty of colorful fruits and vegetables every day. This is because fruits and vegetables contain a slew of different antioxidants that can lower oxidative stress in the body’s cells. when you reduce the oxidative stress in the body, then you lower the risk of cell damage. When less cells are damaged, you can lower your chronic disease risk. Therefore, you should try to get at least 2 cups each of fruits and vegetables each day (or more!) for optimal health benefit.  Also, add in more fruits and vegetables for in-between meal snacks instead of sweets to help increase your total fiber and nutrient intake daily.
  • Stay active every day. This doesn’t mean you have to train for a marathon or attend boot camp classes. Just try to get your muscles moving every day by taking walks, going outside and gardening, or visiting your local community center for aerobic or dance classes each week.  A healthy level of activity would be to get at least 30 minutes each day of moderate activity for at least 5 days a week. You can do this exercise in shorter segments. Five minutes here and ten minutes there all counts towards this 30 minutes. And moderate activity is any exercise that increases your rate of breathing a bit and where you can carry a conversation, but can’t sing.
  • Take a heart healthy supplement each day. Sometimes the food you eat does not provide all the nutrients you need to stay your healthiest. In some cases, you may have vitamin deficiencies such as vitamin D or B12 deficiency that could affect your overall health status and well-being. That is why a multivitamin may be the right choice for you to help fill in the nutrition gaps. An example of a great multivitamin is Zestia by Vita Sciences. Zestia provides a comprehensive formula of 45 fruits and vegetables, a daily dose of a variety of essential vitamins and nutrients, as well as probiotics.

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

References:

Cadbury (accessed August 15, 2018) “What is chocolate?”

Ren, Y., et al (2018) “Moderate consumption of chocolate may reduce CVD risk.” 

Could turmeric help prevent glaucoma?

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Tunnel vision is usually used to describe someone with a narrow point of view. Taken literally however, it can describe the type of vision that results with untreated glaucoma.  With eye injury prevention month coming to a close next week, it seemed right to talk about ways to prevent glaucoma. This is because those with eye injury are at a higher risk of developing this condition.  A recent study has found that turmeric, a natural spice, may be the golden ticket to potentially prevent glaucoma and preserve eye health.

glaucoma, eye, vision, healthWhat is glaucoma?

Glaucoma is not just one eye condition. However, it is a group of eye diseases that damage the optic nerve and can cause vision loss and blindness. Research suggests that eye pressure is a major cause of the vision loss caused by glaucoma.

Another risk factor of optic nerve damage, and in turn, glaucoma, is high blood pressure. Even though it may seem unrelated to eat healthy to keep your eye healthy, there are blood vessels in your eye that get their blood flow from the heart. When high blood pressure constricts blood flow, it can cause pressure in the eye. In turn, this can cause vision issues.

Turmeric and glaucoma prevention

When you consider the heart health component of vision health, then turmeric as a preventive treatment makes sense. This is because turmeric is a natural anti-inflammatory agent.  Since heart health issues stem from increased inflammation, then turmeric may very well benefit such conditions.

Turmeric is a root plant grown throughout Asia and Central America. It is an important part of ayurvedic medicine as a treatment for inflammatory-related conditions like pain, fatigue, arthritis, and breathing problems.  Curcumin is the active ingredient in turmeric due to its antioxidant properties which help prevent cell damage that can lead to chronic disease.  Although it is consumed as a spice in foods, turmeric can also be consumed in tablets, capsules, tea, or extracts.

A recent study shows that eye drops containing curcumin may help treat or prevent glaucoma. A rat study found that twice-daily use of the curcumin drops for three weeks helped reduce retinal ganglion cell loss.  In other words, the eye drops helped preserve the cells in charge of delivering visual information from the eye to the brain.  This study suggests that curcumin eye drops may be a treatment or preventive treatment for those at risk for glaucoma upon further study.

How to help eye health

Besides curcumin, there are things you can do today to help improve eye health.

  • Eat right by consuming lots of antioxidant rich fruits and vegetables every day.  This will help reduce inflammation in the body and in turn keep your eyes healthy.
  • Keep your weight in a healthy range since obesity can increase risk of diabetes, which can in turn increase risk of vision loss.
  • Protect your eyes with sunglasses or other eyewear like goggles or safety glasses. This is because you can prevent eye injury from sports or work accidents if your eyes are protected. Also, shielding your eyes from the UV rays of the sun can reduce eye damage.
  • Quit smoking or don’t start since it can constrict blood vessels. This can in turn negatively affect blood vessel health of the eye and increase risk of eye diseases.
  • Reduce screen time each day since looking at a computer, television, or phone screen too much without taking a break can put strain on the eyes. Therefore, experts suggest taking a break from the screen every 20 minutes by looking 20 feet in front of you for 20 seconds.
  • Take a eye health supplement daily like Ocutain by Vita Sciences. Ocutain contains antioxidants such as lutein and beta carotene that can benefit vision health.

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

References:

Boyd, K. (April 13, 2018) “Who is at risk for glaucoma?” American Academy of Ophthalmology Online.

National Center for Complementary and Integrative Health (accessed July 24, 2018) “Turmeric.”

National Eye Institute (September 2015) “Facts About Glaucoma.”

National Eye Institute (accessed July 24, 2018) “Eye Health Tips.”

Science Daily (July 24, 2018) “Turmeric-derived eye drops could treat glaucoma: study.”

 

 

 

 

 

 

Could you work schedule be hurting your gut health?

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overtime, work, night shift, tired, nightNight shifts, or working from evening to morning, can be rough on your body and mind.  Your meal patterns can become confused. Sleeping patterns can become thrown off course. And in turn, weight gain and sleeping issues can develop over time. A recent study has found that night shifts can cause digestive problems over time by throwing off the body’s internal clock.

What is circadian rhythm?

Think of your circadian rhythm as a clock inside of your body telling you when to sleep, eat, and digest, among other things.  The internal clock in the body releases hormones at certain times to help you stay awake, provide energy, and help regulate processes such as digestion and blood pressure. Working night shift or traveling across time zones can disrupt this internal clock. This is because being awake when the body is programmed to sleep can confuse the body’s natural rhythms. Previous studies have found that those who work night shift have an increased risk of chronic diseases such as obesity, heart disease, and diabetes.

Circadian rhythm and gut health

A recent study looked at the effects of night shift work on various health markers. One group of people had a normal day shift and nighttime sleep schedule. The second group worked night shift three days in a row and slept during the day.  Hormones such as melatonin and cortisol were also measured. Melatonin usually increases at night to help you sleep. On the other hand, cortisol is normally higher in the day to help with metabolism and blood glucose regulation, among other things.

Study results show that those who worked night shift had a shift in their brain’s internal clock by two hours.  Although significant, even more so is that the digestive system was thrown off course by 12 hours. These results suggest that night shift work can cause digestive problems over time.  Therefore, researchers will continue to study ways to help minimize this impact of night shifts on gut health. They hope that further studies will help identify ways to tailor meal time to minimize night shift’s impact on gut health.

How to help your gut health

In the mean time, there are several things you can do now to help improve your gut health, no matter what time of day you eat.

  • Eat smaller meals to help prevent heartburn or indigestion. Smaller meals will make it easier for your body to break down the nutrients from the food you eat.  Eating a large meal at one sitting can put a lot of pressure on your digestive system, especially if you have a job that involves a lot of sitting. Smaller meals can reduce bloating after meals and has been found to help reduce symptoms in those with a history of acid reflux or irritable bowel syndrome.
  • Drink plenty of water to help improve the flow of waste out of the body and to help improve nutrient absorption from the foods you eat.
  • Stay active to help stimulate digestion and prevent constipation, which in turn can cause symptoms such as gas, discomfort, and bloating.
  • Take probiotics to help restore or maintain a healthy balance of bacterium in the gut to aid digestion.  Probiotics that are diverse and potent such as Biovia 30X by Vita Sciences can help boost the immune system and promote gut health.  Those with conditions such as irritable bowel syndrome have especially found probiotics to be helpful in reducing symptoms. Consuming foods that contain probiotics such as yogurt, sauerkraut, kimchi, and kefir, to name a few, can also help improve gut health.
  • Eat plenty of fiber such as that found in fruits, vegetables, and other plant-based foods.  This is because fiber can help bulk the stool and slow down digestion to help improve nutrient absorption from foods. Fiber-rich foods can also act as prebiotics. Prebiotics are compounds from certain fruits and vegetables such as bananas, asparagus, soybean-based foods, and whole grains that feed probiotics. In other words, the prebiotics help promote the growth of healthy bacteria in the gut.

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

References:

Liverpool, L. (July 9, 2018) “Nightshifts disrupt rhythm between brain and gut, study shows.” The Guardian Online

NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

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

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online