Category Archives: heart health

Could trans fats increase your heart disease risk?

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You’ve probably heard of trans fats before. And I’m sure what you have heard was not good news. This new news is not much different, except that the World Health Organization just announced that it plans to eliminate synthetic trans fats completely from the food supply by the year 2023.

What are trans fats?

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Trans fats are found in small amounts in whole fat dairy products and fatty meats. However, the majority of such fats is artificial.  This artificial trans fat is formed from a process called hydrogenation. This word may look familiar from food labels since a lot of processed products contain hydrogenated forms of certain oils. In other words, oils like vegetable oil have hydrogen added to it. This makes the oil become solid at room temperature.  This type of fat is less likely to spoil, which is likely why a lot of fast food restaurants use it for their fryers.

Over the years, research has shown that these types of fats increase risk of heart attack, stroke, and type 2 diabetes. It can also decrease you HDL, or “good” cholesterol, and increase your LDL, or “bad” cholesterol. These health risks are the major reason why the use of such fats in foods has gone down over the past several years.

What foods contain trans fats?

Fast foods like fries, doughnuts, or fried chicken commonly contain trans fats. However, baked goods like pies, or ready-made frostings are also a source of trans fats. Many companies though have already taken these types of fats out of their products. This is since the original statement from the Food and Drug Administration in 2013 that deemed trans fats no longer “generally recognized as safe.”

Trans Fat Ban by 2023

The World Health Organization (WHO) released on May 14, 2018, a guide called REPLACE. This step-by-step guide provides instructions on how to eliminate trans-fatty acids from the global food supply.  The six actions involved in this program includes:

REview  food sources of industrially-produced trans fats in the global landscape.

Promote the replacement of industrially-produced trans fats with healthier fats and oils.

Legislate or enact regulations to eliminate industrially-produced trans fats.

Assess and monitor the use of industrially-produced trans fats in the food supply as well as rates of consumption of such fats in the global diet.

Create widespread awareness of the negative health impact of trans fats.

Enforce compliance of policies and regulations involving industrially-produced trans fats.

Similar bans in Denmark and New York City in recent years have found that death rates from heart attacks went down significantly. Therefore, WHO hopes to eliminate trans fat from the food supply by the year 2023. This is part of the United Nation’s Sustainable Developmental Goals that hopes to reduce premature death from noncommunicable diseases by one-third by the year 2030.

Stick to healthy fats

Just because trans fats will be taken out of the food supply, that does not mean taste of foods will be affected. There are many healthier types of fats and oils that can replace artificial fats and will be better for your health. Such healthier fats and oils include:

  • Olive oils
  • Peanut oil
  • Fats from plant-based foods like avocado, nuts, seeds, and nut butters
  • Fats from fatty fish like salmon, albacore tuna, trout, or sardines

Other ways to reduce risk of heart disease

Besides replacing unhealthy fats with healthier fats, there are other ways to reduce your risk of heart disease and type 2 diabetes that include:

  • Staying active for at least 30-40 minutes a day most days with moderate activity like walking.
  • Reducing stress by talking out problems with a counselor, engaging in yoga or meditation, or performing relaxation breathing.
  • Quitting unhealthy lifestyle behaviors such as drinking alcohol or smoking.
  • Taking heart healthy supplements such as Alestra by Vita Sciences. Alestra contains natural ingredients like niacin, plant sterols, and garlic that research shows may help maintain healthy cholesterol levels and promote heart health.

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

Sources:

American Heart Association (March 29, 2018) “Lifestyle Changes for Heart Attack Prevention.”

Food and Drug Administration (June 16, 2015) “FDA Cuts Trans Fat in Processed Foods.”

Mayo Clinic (March 1, 2017) “Trans fat is double trouble for your heart health.”

Wolfram, T. (March 6, 2017) “Choose Healthy Fats.” Academy of Nutrition and Dietetics, eatright.org

World Health Organization (May 14, 2018) “WHO plan to eliminate industrially-produced trans-fatty acids from global food supply.”

 

Drinking more alcohol than suggested could shorten life

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alcohol, health, beer, wine, liquor, unhealthyIt’s Friday night and the weekend is just beginning.  After a long week of work, you may be thinking about that glass of wine or pint of beer to help you relax.  In moderation, there is nothing wrong with a few drinks on the weekend. However, a recent study has found that drinking more than the suggested amount each week can shorten your life.

What is the recommended alcohol intake for most adults?

General recommendations in the United States suggest that men consume no more than 2 standard alcoholic drinks a day and women consume no more than one daily. A standard drink is equal to:

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

Any more than this recommendation is heavy drinking and can have negative health effects. More than 4 drinks at one occasion for a woman or 5 drinks for a man is considered binge drinking. Negative health effects of such heavy drinking include:

  • short term effects such as increased risk of falls, injuries, car crashes if driving while intoxicated, and increased likelihood of engaging in risky behaviors such as unprotected sex or violent behavior.
  • if pregnant and drinking, your unborn child could have increased risk of fetal alcohol syndrome, miscarriage, or stillbirth.
  • increased risk of heart disease, stoke, liver disease, and digestive problems
  • increased risk of anxiety and depression
  • learning and memory problems

In addition to such health problems, long term drinking could lead to problems with family and friends if you become dependent on alcohol. Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) for resources on how to get help if you think you may have a drinking problem.

Alcohol and life span

A recent study in the medical journal Lancet found that for each alcoholic drink over 6 standard glasses of wine or 7 standard 12 oz beers a week could shorten your life by 30 minutes. This may not seem like a lot, but every minute can add up over time. This recommended amount is equal to about 12.5 units of alcohol.

You may ask, “How did they come up with this number?”  The answer to this comes in the form of a study of about 600,000 current drinkers included in 83 studies from 19 countries. It was found that a 40-year old drinking just 2-3 standard drinks a week more than the suggested tipping point can lower their life expectancy by about 2 years.  This is likely due to the health effects listed above such as increased risk of heart disease, among other things.  This study helped support the United Kingdom’s proposed reduction in alcoholic drink recommendations. When following these guidelines, people had a 20-percent lower heart disease risk. Also, there was no increase in harm to health seen in terms of death rate in those who were compliant with the guidelines.

Although some studies show that moderate drinking may help heart health, this study reports different results. Researchers suggest that a glass of red wine now and then may reduce the risk of a non-fatal heart attack. However, this positive health effect is offset against the increased risk of other health issues.

Other ways to relax

If drinking alcohol is a method you use to relax, then perhaps it is time to try healthier methods of lowering stress. Try a few of the methods below to replace happy hour, so you can live out the highest quality, and quantity of life possible.

  • Exercise each day with something as simple as a short walk. Just getting fresh air and sunshine on your face can help you feel better and more relaxed. Try to walk at least 3 to 5 times a week.
  • Breathe. Taking five deep breaths when you are stressed and practicing relaxation breathing before bed can help you to reduce stress.
  • Meditate and focus on all of the positive things in your life such as those things you have accomplished, what you are grateful for, to name a few.
  • Take breaks throughout the day. Even just a 5 minute break here and there during your work day can help. Rub some relaxing essential oil scents on your wrist or neck, go to the bathroom stall, sit down, and take several deep breaths. Release the stress from your mind and focus on your breath and the scent. You can also do this at home when you are feeling overwhelmed or just want to decompress after a long day.
  • Detox your life in a variety of ways to lighten your load of stress. You can do this by:
    • giving away clothes you don’t wear anymore.
    • cleaning your house and reorganizing your belongings.
    • self care such as a hot bath with relaxing essential oils like lavender, getting a massage, or getting your hair done.
    • writing in a journal or talking with a trusted friend, family member, or counselor. Talking can help you to unload your brain of any fears, anxieties, or stress that may be bogging you down.
    • taking a supplement such as Sereneo by Vita Sciences to relax your mind. Sereneo contains ingredients such as valerian root, magnesium, and chamomile to help increase your levels of feel good serotonin.

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

Sources:

Boseley, S. (April 13, 2018) “Extra glass of wine a day ‘will shorten your life by 30 minutes.'” 

Centers for Disease Control and Prevention (January 3, 2018) “Fact Sheets- Alcohol Use and Your Health.”

Substance Abuse and Mental Health Services Administration (SAMHSA) (updated April 18, 2018) “SAMHSA’s National Helpline.”

Tartakovsky, M.S., M. (May 23, 2013) “20 Ways to Relax & Unwind.” 

Exercise to lower high blood pressure is not a popular idea

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blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

About High Blood Pressure

High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

  • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
  • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

Blood Pressure Survey

Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

Other Ways to Lower Blood Pressure

Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

  • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
  • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
  • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
  • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
  • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
  • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

Sources:

American Heart Association (November 2017) “The Facts About High Blood Pressure.”

American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

 

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 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 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?

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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 Vitamin D3 Help Repair Blood Vessels?

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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?

alternative medicine, blood pressure, Blood pressure, bone health, Boost energy!, calcium, depression, diabetes, digestion, fiber, gut health, Health, Health News, heart health, hypertension, joint pain, medication, medicine, supplements, vitamin D, vitamin deficiency, , , , , , ,

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 the DASH Diet be the Answer to Your Weight Loss Goals?

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balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

What is the DASH Diet?

The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

  • Eating plenty of fiber-rich vegetables, fruits, and whole grains
  • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
  • Reducing consumption of sugar-sweetened beverages and sweets

Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

  • 1.0 if you are sedentary, or do little to no activity
  • 1.1-1.2 if you engage in light activity 1-3 times a week
  • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
  • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

Diet Research

Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

  • How easy is the diet to follow
  • the nutritional quality of the diet
  • the safety of the diet long-term
  • the effectiveness of the diet for weight loss
  • the protective quality of the diet against diabetes and heart disease

The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

Ways to Make Your New Year’s Goal Become a Reality

Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

  • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
  • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
    • taking walks together during the week
    • attending exercise classes together
    • batch cooking or prepping healthy meals together on the weekend

In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

  • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
  • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
  • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
  • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

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

Sources:

American Heart Association (March 2014) “Moderate to Vigorous – What is your level of intensity?”

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

MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

MyFitness Pal BMR calculator

National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).”