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Fitness Healthy Aging

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 5 Tips for Healthier Joints 

Physical activity, a healthy diet, and good posture can help you stay healthy and keep your joints healthy, too. Persona dietitian, Emily Navarro, breaks it down: 

 

1) Maintain a healthy weight  

Carrying a few extra pounds puts stress on your joints. In fact, losing just one pound of weight removes four pounds of pressure from your knees. In other words, shedding ten pounds will take 40 pounds of pressure off your knees.  

Joint health benefits of a healthy weight:  

  • Reduces pressure on your joints 
  • Helps ease pain 
  • Reduces inflammation 
  • Preserves cartilage

 

2) Keep moving  

When your joints ache, exercise might feel like the last thing you want to do. The truth is, staying active actually helps ease joint stiffness, reduces pain, and strengthens the muscles that support your joints. Take it slow and protect your joints with low-impact exercises like swimming, walking, yoga, cycling, or strength training.  

Joint health benefits of physical activity:  

  • Reduces joint stiffness 
  • Eases discomfort 
  • Keeps joints strong and flexible 
  • Weight maintenance 

 

3) Practice good posture 

When you sit still at a computer, do repetitive motions, or lift heavy objects you can strain the joints in your neck, back, hands and wrists. Practice good posture to reduce stress on your joints and muscles.  

Tips for good posture:  

  • Sit upright, lift your chest and relax your shoulders. 
  • When you sit in a chair, keep your feet flat on the floor with your hips bent at a 90-degree angle.  
  • Change positions often and get up to move or stretch at least twice an hour.  
  • Adjust your computer monitor so that the top of the screen is at, or slightly below, eye level. 
  • Position your keyboard and mouse level with your elbows.  

 

 

4) Stay Hydrated 

You are made of mostly water. Every cell, organ, and tissue in your body needs water to function properly, including your joints. Water helps lubricate and cushion the connective tissues that make up your joints. And just like a wet sponge, hydrated cartilage is softer and more flexible which reduces friction and pain.  

The amount of water you need varies based on your size, weight, activity level, and gender. According to the National Academies of Sciences, Engineering, and Medicine, women generally need about 11.5 cups of water a day and men should aim for 15.5 cups.   

Tips to stay hydrated: 

  • Drink full glass of water in the morning while you wait for your coffee to brew.  
  • Keep a water bottle within reach at all times, even when you are at home. 
  • Add a slice of cucumber, frozen berries, or a sprig of fresh herbs to water or unsweetened tea for a hint of flavor without added sugar. 
  • Eat foods with a high-water content, like raw vegetables and fruit.  
  • Cut back on alcohol. When you do imbibe, drink in moderation and have plenty of water to counteract the effects. 

 

5) Eat a healthy diet 

Eating well is not only great for overall health and wellness, it can support joint health and reduce inflammation too. A diet rich in anti-inflammatory foods like vegetables, fruit, fish, nuts and beans with minimal amounts of processed foods and saturated fat can slow joint destruction, reduce pain, and ease pressure on your joints by helping maintain a healthy weight. It’s truly much simpler than comparing EAA vs BCAA and how their benefits after a workout.

Tips for a healthy diet:  

  • Aim for five to nine servings of vegetables and fruit per day. Add a handful of spinach to smoothies, snack on cut veggies with hummus, and fill half your plate with produce.  
  • Eat lean proteins like chicken, fish, beans, Greek yogurt, and eggs to support strong muscles. 
  • Eat seafood twice per week. Oily fish like salmon, mackerel, and trout are high in omega-3s which help reduce inflammation. 
  • Go meatless once a week. Swap meat for plant-based sources of protein like beans and lentils. 
  • Cut back on processed foods. Replace sugary drinks with water or unsweetened tea and replace packaged snacks with whole foods like fruit, vegetables, nuts and seeds.  

What’s the deal with nightshade vegetables?  

Nightshades are a family of vegetables like eggplant, tomatoes, bell peppers, and potatoes that some consider to be culprits for joint discomfort. These vegetables offer plenty of health benefits and there is no evidence that nightshades are to blame. Still, some people report relief when they avoid them. Track how you feel after eating these vegetables, if you feel discomfort, consider eliminating them for a few weeks then add them back slowly to see if your symptoms are related. 

 

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Supplements for Joint Pain

Supplements for Joint Pain

Whether you are a boomer recovering from a knee replacement, exercise enthused millennial, or sufferer from chronic aches and pains, no one is immune to joint pain. The dreaded dull ache, stiffness, and or burning sensation is less than ideal for anyone. What can you do to help combat and overcome joint pain? Aside from making sure your body has ample time to properly rest and recover, supplementation may help. While we should always strive to consume our daily nutrients in whole food forms, sometimes we just need a little something extra. This is where supplementation is beneficial; supplements may help to provide you with an added nutrient boost to address a specific concern.

 

The Best Supplement

Let’s face it, the number of supplements available now is almost as confusing as picking out a brand of granola bars. The options are limitless and overwhelming. Everyone is unique and may have a different form of joint pain therefore there is truly no “best supplement”. Luckily, there are a variety of different supplements that may meet the specific joint concern you are seeking to address.

 

Wobenzym®

Wobenzym® is a form of systemic enzyme therapy that helps to support and maintain healthy joint function. Wobenzym® may aid in the temporary relief of aches and pains and may help with muscle soreness and muscle recovery. Wobenzym® may be as effective as pharmaceutical anti-inflammatory agents in reducing pain and improving function in individuals with osteoarthritis.1

UC-II ®

UC-II ® is a patented blend of type II collagen derived from the sternum of chicken cartilage. Type II collagen may help to promote joint health and flexibility. UC-II ® may be beneficial for individuals with a milder form of arthritic conditions.

Bosweilla

Bosweilla is a native plant of India. It is tapped for its gummy substance which contains essential oils, gum, and terpenoids. The terpenoids contain bosweillic acids which may help to support a healthy inflammatory response. In addition to helping with joint health and tissue repair, Bosweilla may also help with respiratory health.

MSM

MSM is created in a cycle between plankton, ozone, and sunlight. It is also naturally present in vegetables, fruits, and grains. MSM may improve flexibility and reduce pain and swelling in the joints by helping the body maintain a healthy inflammatory response. MSM may be beneficial for individuals who experience joint and muscle soreness as a result of strenuous physical activity.

 

Take home message

There is truly no best supplement, as there is no one size fits all approach to wellness. We are all unique and have different needs. What works for you, might not work for someone else. Before beginning any new supplement regimen, it is important to determine the specific concern you are seeking to address or benefit from you. Feeling overwhelmed with the options? You can get started with our personalized assessment to get recommended supplements designed specifically for you. https://www.personanutrition.com/advisor/

References:

  1. Bolten WW, Glade MJ, Raum S, Ritz BW. The Safety and Efficacy of an Enzyme Combination in Managing Knee Osteoarthritis Pain in Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Arthritis. 2015;2015:1-7. doi:10.1155/2015/251521.

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Digestion Fitness

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The Do’s and Don’ts of Intermittent Fasting

As intermittent fasting becomes more and more popular, have you ever wondered why it seems everyone follows it a little differently? Intermittent fasting can in fact vary in the way that it is practiced and can be modified to best fit your lifestyle. However, there are some important tips to remember to ensure you are following it properly.

 

What is Intermittent Fasting?

Intermittent fasting is not necessarily a “diet” but more so a way of eating. Intermittent fasting is defined as rotating between periods of fasting where you consume no food or any form of calories and periods of feeding where you consume food.1 Individuals can follow the fasting portion in a variety of different ways. Alternate day fasting involves fasting for an entire day and eating normally for an entire day. Another method is the 5:2 fast which consists of restricting calories for two days and eating normally for the other five days. The other option is to eat following a time-restricted schedule.

Time-restricted fasting is the most common form of intermittent fasting, and it involves spending a certain amount of time each day in a window of fasting and eating. Common fasting and eating windows include a fasting window of 16 hours and an eating window of 8 hours and a fasting window of 14 hours and an eating window of 10 hours.2

 

Benefits of Intermittent Fasting

Intermittent fasting is continually being researched and may have several benefits as it pertains to weight loss, improving health parameters, and longevity.3 Intermittent fasting can be a beneficial tool for weight loss as it may be easier to maintain a calorie deficit while still feeling satiated. Intermittent fasting can also help to improve insulin sensitivity, which means the body can use glucose more effectively.3 Intermittent fasting may also play a role in aging as some evidence suggests reduced oxidative stress and inflammation (as the two are closely related) and can even help to preserve memory.3

Does it seem too good to be true? With the seemingly endless benefits, who wouldn’t want to follow intermittent fasting? It does take discipline and may not be the best fit for all lifestyles. Here are some key points to keep in mind when intermittent fasting:

Do:

  1. Continue to consume around the same amount of calories as you would if you were not fasting. The goal with intermittent fasting is not to slash your calorie count and completely skip meals, but instead to shorten the time frame in which you are consuming these calories.
  2. Plan meals that are nutrient-dense to provide you with the energy that you need to thrive. After fasting for 14-16 hours, it is crucial that the first meal you consume contains high-quality protein and healthy fats to nourish your body properly.
  3. Consume plenty of water and feel free to incorporate any zero-calorie beverages such as black coffee and unsweetened tea into your diet. Be mindful not to add any cream, milk, or sweeteners to coffee and tea as these do contain calories and can break your fast.
  4. Wait to take your supplements with your first meal. Supplements are best absorbed when taken with food as many vitamins and minerals are fat-soluble and need dietary fat for best absorption.
  5. If you do want to workout shortly before breaking your fast, consider supplementing with a BCAA which can help maintain lean body mass.

 

Don’t:

  1. Begin intermittent fasting too quickly. It is okay if you want to try a longer feeding window and a shorter fasting time before transitioning to the more traditional fasting time periods of 14/10 or 16/8.
  2. Be careful not to eat such a large meal when first breaking your fast for the day. This can contribute to digestive discomfort and may make it difficult to consume the rest of your meals throughout the day.
  3. Do not follow intermittent fasting or any sort of time-restricted eating if you have any history of or currently have disordered eating, an eating disorder, hormonal irregularities, or are trying to get pregnant.
  4. Do not complete a vigorous workout hours before breaking your fast. It is important to fuel yourself properly around your workouts and waiting too long to eat can leave you feeling extremely fatigued.
  5. Do not wait to take medications if you must take them at a specific time of the day with food. Please discuss with your doctor if you take prescription medications or have any other health conditions that may impact your ability to intermittent fast.
  6. Do not continue to follow this way of eating if it does not benefit you. Intermittent fasting should only be a diet tool that can positively benefit your life, and it results in any negative side effects, continuous fatigue, or impacts your relationship with food, it is likely not beneficial for you.

 

Take-Home Message

Intermittent fasting is not the answer to all your health concerns. It is not a magical way of eating that makes you lose weight overnight. Intermittent fasting may be a useful approach to aid in weight loss efforts or improve your overall health. If you are in good physical health and you have a healthy relationship with food, feel free to try it and see if intermittent fasting can benefit you!

References:

  1. Diet Review: Intermittent Fasting for Weight Loss. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/. Published May 22, 2019. Accessed November 10, 2020.
  2. Grant M. Tinsley, Paul M. La Bounty, Effects of intermittent fasting on body composition and clinical health markers in humans, Nutrition Reviews, Volume 73, Issue 10, October 2015, Pages 661–674, https://doi.org/10.1093/nutrit/nuv041
  3. Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behav Sci (Basel). 2017;7(1):4. Published 2017 Jan 19. doi:10.3390/bs7010004

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Fitness Food and Nutrition

5 min read

All About the Mediterranean Diet

All About the Mediterranean Diet

How many times haven’t we gone on a diet and quit shortly after because it was just too intense and restrictive? I may have the solution for you; the Mediterranean Diet.

What is the Mediterranean diet?

The Mediterranean diet was designed to mimic the traditional eating habits of people from countries bordering the Mediterranean Sea which include France, Greece, Italy, and Spain. In the past decades’ researchers noticed a higher life expectancy in the countries bordering the sea. After many research studies, it became evident that those countries were doing something different to promote longevity. A study conducted on a Greek population compared the eating habits of two groups and it was found that those who followed the Mediterranean diet had a lower mortality rate in terms of preventable diseases. (2)

There is no cookie-cutter meal plan for this diet as the typical diet does vary between those countries bordering the Mediterranean Sea. It does, however, focus on specific food groups, these include fruits, vegetables, whole grains, nuts, seeds legumes, olive oil, and fish.

 

Who is it for and why should we do it?

As with any other diet, you should consult with your health care team or a registered dietitian to be sure that it is right for you. This diet can be incredibly beneficial for those with chronic diseases or a predisposition, but that is not to say that a healthy young adult should adopt the diet, quite on the contrary, they may avoid many health issues down the line if they start to take care of themselves now.

There is abundant research that the diet can be beneficial to support and prevent cardiovascular disease, diabetes, and metabolic syndrome. (5,6)

 

What to eat

You will want to focus on whole foods; by this, I mean foods found in nature, often time, consisting of minimal additive ingredients.

Fruits and Vegetables, like most diets, are all fair game! These gifts from nature are packed with vitamins and minerals which are essential for every function in your body, and they also contain fiber. Fiber is a component of carbohydrates that our bodies can not digest but oddly enough they support our digestion tremendously.

Whole Grains are exactly as described in the name, grains that are whole. Refined grains like white rice for example, only contain the endosperm which is why it’s a lot softer and easier to chew. Whole grains are mainly recognized for their fiber content, but they also contain many essential vitamins and minerals as well as antioxidants. Brown rice, whole wheat breads, and oatmeal are some examples.

Legumes are a fancy umbrella term for foods like beans and lentils. These foods are fine carbohydrates, but they also provide a good amount of protein.

Fish and Seafood provide lean protein, unlike many other sources of animal protein, they are low in fat. Take a look at 5 other benefits here.

Poultry is another lean protein source. It also contains a few B Vitamins and minerals.

Eggs contain many nutrients and have a good balance of protein and fat.

Nuts and Seeds have a high content of fat, but this is not necessarily a bad thing. Unlike many refined and processed oils, they contain healthy fats, they are also a good source of protein.

Olive Oil is a great source of monounsaturated fat which is again better than refined oils. Olive Oil has many other health benefits. For example, it includes choline, and research shows that it supports many functions in our body including those in the heart and brain. (3)

Did someone say chocolate? Yes! Dark chocolate and even wine are seen in the Mediterranean diet. This is because of their high content of antioxidants, which can help fight stress to the body leading to chronic disease.

Here is a recipe from Dietitian, Angie Kuhn you may want to try: Heart Health Mediterranean Bowl

 

What to avoid

On the other hand, you’ll want to avoid highly processed foods. This includes added sugars, foods high in saturated and trans fat. Staying away from prepackaged food would be ideal, quite the opposite of whole foods these often contain many ingredients that can work against your goals.

 

Why this diet instead of others?

This diet is easily one of my favorites to recommend to clients and customers looking to improve their health through nutrition. I can’t say that this diet is superior to others or is the magic solution, but it sure has plenty of research to back it up. And best of all, this diet is enjoyable! I am not a huge fan of restrictive or fad diets, those diets are often a temporary solution, you may see quick results but what we should look for is a long-term sustainable diet that we can make a lifestyle. Often, we fall into a cycle of trying new restrictive diets which get us nowhere. (4)

I am not saying that other diets won’t work for you, everybody is different, but it will take work and sacrifice. When considering any diet it’s important to not only think of the effect it will play long term in your health, but also the quality of life it will provide. With this diet, you are free to combine delicious nutrient-dense foods and even pair it with a glass of wine and dark chocolate for dessert.

 

References:

  1. Trichopoulou A, Costacou T, Bamia C, Trichopoulos D. Adherence to a Mediterranean diet and survival in a Greek population. N Engl J Med. 2003;348(26):2599-2608.
  2. Tosti V, Bertozzi B, Fontana L. Health benefits of the mediterranean diet: metabolic and molecular mechanisms. J Gerontol A Biol Sci Med Sci. 2018;73(3):318-326.
  3. Zeisel SH, da Costa K-A. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-623.
  4. Yannakoulia M, Kontogianni M, Scarmeas N. Cognitive health and Mediterranean diet: just diet or lifestyle pattern? Ageing Res Rev. 2015;20:74-78.
  5. D’Alessandro A, De Pergola G. The Mediterranean Diet: its definition and evaluation of a priori dietary indexes in primary cardiovascular prevention. Int J Food Sci Nutr. 2018;69(6):647-659.
  6. Georgoulis M, Kontogianni MD, Yiannakouris N. Mediterranean diet and diabetes: prevention and treatment. Nutrients. 2014;6(4):1406-1423.

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How Antioxidants Work Their Magic

You’ve probably heard of antioxidants before, and maybe even named dropped them yourself, but have you ever stopped to think about what antioxidants are and how they benefit you? In the spirit of 2020, let’s start with the bad news first- free radicals.

Free radicals are unstable molecules that are naturally produced in your body as a normal byproduct of cellular metabolism. If that is a lot to digest, think of a free radical as the unstable partner you may have dated in high school. Full of energy, very compelling, and a bit destructive in nature. As your body digests food and conducts other metabolic processes that allow you to go about your day, it is producing free radicals. If you do things like exercise, breathe in air pollution, or experience stress, more of these unstable molecules will be produced. These external sources of free radicals are important because an excess can cause damage to your cells.

Before you sell your treadmill on eBay and move to a cabin in the woods, know that some free radical production is actually good and necessary for cell development and protection (I bet your destructive high school partner had some redeeming qualities too). What becomes harmful to your cells is prolonged, excess levels of free radicals. This damage can play a role in the development of chronic diseases such as Alzheimer’s, autoimmune disorders, cancer, aging, cataract, cardiovascular and neurodegenerative disease (1).

Ok, so here is the good news; it turns out that, as a result of billions of years of evolution, our bodies are very smart and pretty good at keeping us alive. Thus, we have a way to protect our cells from being overrun by free radical damage.

Enter, the antioxidant.

If we are continuing the relationship analogy, antioxidants are your dependable people-pleasers that you would probably take home to meet your parents. Antioxidants can neutralize free radicals and turn them into stable molecules. This, in turn, protects your cells from damage that might be caused by excess free radicals. Your body produces antioxidants naturally (some examples are Coq10, melatonin, and lipoic acid) but other sources of antioxidants need to be provided through food or supplements (like vitamin E, C, and carotenoids).

So how can I protect my cells?!

The wrong conclusion to make from this antioxidant science/relationship lesson is that if antioxidants are good, more is better. Loading up on all the antioxidant elixirs likely won’t help prevent any disease. There is also evidence that too much of an individual antioxidant (like vitamin E) can increase your risk for disease (2). The best advice has and always will be: eat your fruits and veggies. Fruits and vegetables are loaded with antioxidants and most importantly, a variety of them. Observational studies have found a relationship between the number of servings of fruits and vegetables people consumed and their disease risk (2). So next time you’re looking for something to snack on, throw in something crunchy and colorful. Do that enough times and it may just prolong your life!

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/

(2) https://www.nccih.nih.gov/health/antioxidants-in-depth

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What is Systemic Enzyme Therapy?

Woman with foam roller

Enzymes are important compounds that are required to complete many processes in the body. Enzymes are unique because they work as catalysts to assist in chemical reactions. You can imagine enzymes as a counselor mediating a conversation between two individuals. They help turn one compound into another. You may be familiar with this process if you have ever heard of digestive enzymes. Enzymes are produced by the digestive system to break down the food you eat. You actually have enzymes in your mouth right now! The small salivary glands in your mouth produce enzyme-rich saliva to help properly digest the chicken salad you just had for lunch.

 

Enzymes aren’t just used for digestion, however. Certain types of enzymes can also be used to positively impact the inflammation process in the body. When proteolytic enzymes are taken orally to support inflammation rather than digestion, they are part of something called Systemic Enzyme Therapy (SET). Proteolytic enzymes were first widely used as a treatment in Germany in the 1960s.1 For many years, proteolytic enzymes, also referred to as proteinases (enzymes that work to break down proteins) have been recommended to support pain and inflammation related to musculoskeletal issues, arthritis, and surgery recovery.2,3 These proteolytic enzymes are taken on an empty stomach, allowing them to pass freely through the stomach without taking a pit stop to work on breaking down food. Then, they are absorbed in the small intestine where they are allowed to work in body fluids and tissues.4

 

In a very complicated biochemical process, proteolytic enzymes encourage the body to maintain healthy inflammatory processes, possibly by increasing the release of reactive oxygen species (a type of free radical) from white blood cells.1,4 A study in 2016 found that Systemic Enzyme Therapy had significant effects on fatigue, muscle soreness, and muscle damage in male athletes. In addition, SET also encouraged a reduction in inflammatory markers.4

Wobenzym Enzyme

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A blend of enzymes and antioxidants work together to support joint health and flexibility.*

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In the 1940s, one of the most well-studied enzyme therapy supplements called Wobenzym originated in Germany.6 Wobenzym contains a mix of many enzymes like papain, bromelain, trypsin, and the flavonoid, rutin. Rutin is an antioxidant that has been shown to reduce oxidative stress during times of inflammation in the body.4 Studies show that when compared to a pharmaceutical anti-inflammatory, Wobenzym was just as effective in relieving pain and improving joint function in individuals with degenerative joint disease. In addition, Wobenzym reduced the need to use pain killers and presented fewer side effects. For individuals suffering from muscle soreness following a difficult workout, have a muscle-related injury, or have joint issues, trying enzyme therapy may be a good option.

 

Interested in trying Persona’s supplements or want to add Wobenzym to your pack? Take our online assessment or speak to a Nutritionist online.

References:

  1. Proteolytic enzymes. Memorial Sloan Kettering Cancer Center. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/proteolytic-enzymes. Updated May 17, 2019. Accessed June 29, 2020.
  2. Paradis M, Couture P, Gigleux I, et al. Impact of systemic enzyme supplementation on low-grade inflammation in humans. Pharma Nutrition. 2015;3(3):83-88.
  3. Barrett AJ, McDonald JK. Nomenclature: protease, proteinase and peptidase. Biochem J. 1986;237(3):935. doi:10.1042/bj2370935
  4. Marzin T, Lorkowski G, Reule C, et al. Effects of a systemic enzyme therapy in healthy active adults after exhaustive eccentric exercise: a randomised, two-stage, double-blinded, placebo-controlled trial. BMJ Open Sport Exerc Med. 2017;2(1):e000191. Published 2017 Mar 12. doi:10.1136/bmjsem-2016-000191
  5. Reactive oxygen species. National Cancer Institute. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/reactive-oxygen-species. Accessed June 29, 2020.
  6. Über Wobenzym. Wobenzym. https://www.wobenzym.de/ueber-wobenzym/. Accessed June 29, 2020.

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Health Benefits of Astaxanthin

Health Benefits of Astaxanthin

Protecting our health is a priority for us right now, and many of us are finding ways to boost our immune system and to stay healthy. Some of us have been adding high-antioxidant foods and supplements to our diet, and if you haven’t already added astaxanthin to your routine, there is a list of reasons why you should start!

What is it? Astaxanthin (pronounced asta-zan-thin) is a naturally occurring deep, red-colored carotenoid with powerful antioxidant and anti-inflammatory properties that support our health in numerous ways. You may be familiar with carotenoids as providing fruits and vegetables their bright shades of red, orange, and yellow; astaxanthin is found primarily in microalgae (Haematococcus pluvialis), but also in salmon, shrimp, lobster, crab and other organisms, and is responsible for their red tones.

 

Antioxidant

Astaxanthin is a fat-soluble antioxidant that is able to integrate itself into every cell, tissue and organ in the body, therefore is found to provide greater antioxidant protection compared to other carotenoids.  Its antioxidant activity also has the capacity to be 6000 times more effective than that of vitamin C, more than 800 times of CoQ10, and 550 times that of vitamin E at neutralizing free radicals.

 

Immune Health

Like other carotenoids, astaxanthin helps strengthen the immune system and reduce inflammation. It can be converted into vitamin A, which plays a significant role in promoting the appropriate function of our immune response, and with its high antioxidant properties, it truly stands out within the list of immune-boosting antioxidants.

 

Eye and Brain Health

Since it is a fat-soluble antioxidant, it can help support in keeping our eyes and central nervous system healthy. It has the ability to cross through the blood-retinal and blood-brain barrier to help reduce the risk of inflammatory-related damage that can lead to conditions such as eye fatigue, cataracts, macular degeneration, dementia or neurological disorders.

Astaxanthin

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Heart Health

There is growing research with the potential of astaxanthin and heart health; the high antioxidant and anti-inflammatory properties help prevent oxidation of fats and protein in the body and may help protect arterial wall health as well.

 

Physical Activity

For the athletes and fitness gurus, astaxanthin may provide benefits for improved physical activity. Research suggests it helps support with the recovery of muscles by fighting free radicals and reducing muscle soreness, while enhancing endurance, strength and energy levels.

 

Skin Health

This amazing antioxidant also helps support skin health as well. Astaxanthin helps reduce damage caused by ultraviolet radiation from the sun, and helps protect and support healthy skin cell function by improving skin moisture levels and elasticity while reducing wrinkles and spots.

Overall, astaxanthin is a powerful antioxidant with reasons to include in your diet. This healthful antioxidant though cannot be produced by the body naturally though, so to gain all of its glorious benefits, we need to add some wild salmon and shrimp to the diet regularly or obtain it through a supplement!

References:

  1. Naguib YM. Antioxidant activities of astaxanthin and related carotenoids. J Agric Food Chem. 2000 Apr;48(4):1150-4. doi: 10.1021/jf991106k. PMID: 10775364.
  2. Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4):522. Published 2018 Apr 22. doi:10.3390/nu10040522
  3. Fassett RG, Coombes JS. Astaxanthin in cardiovascular health and disease. Molecules. 2012 Feb 20;17(2):2030-48. doi: 10.3390/molecules17022030. PMID: 22349894; PMCID: PMC6268807.
  4. Giannaccare G, Pellegrini M, Senni C, Bernabei F, Scorcia V, Cicero AFG. Clinical Applications of Astaxanthin in the Treatment of Ocular Diseases: Emerging Insights. Mar Drugs. 2020;18(5):239. Published 2020 May 1. doi:10.3390/md18050239
  5. Liu X, Osawa T. Astaxanthin protects neuronal cells against oxidative damage and is a potent candidate for brain food. Forum Nutr. 2009;61:129-135. doi: 10.1159/000212745. Epub 2009 Apr 7. PMID: 19367117.
  6. Zhang ZW, Xu XC, Liu T, Yuan S. Mitochondrion-Permeable Antioxidants to Treat ROS-Burst-Mediated Acute Diseases. Oxid Med Cell Longev. 2016;2016:6859523. doi:10.1155/2016/6859523

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11 Self-Care Tips Every Parent Needs For 2021

11 Self-Care Tips Every Parent Needs For 2021

By: Daphne Oz, author, cohost of FOX’s MasterChef Junior and The Dish on Oz airing Wednesdays on The Dr. Oz Show, Mom Brain podcaster and nutrition ambassador for Persona Nutrition

 

Let’s cut right to the chase: this year has been nuts. As we all adjust to life in the wake of a pandemic and so much that is unknown, one thing has stood firm to me: we have to look for bright spots of self-reliance where we can find it. Taking good care of ourselves and our loved ones consistently is key to giving ourselves the best possible defenses and the most resilient mind, bodies and spirit to take on each new day. Here are my top 10 + 1 (because we all deserve a bonus) self-care tips that should be on every parent’s radar heading into 2021.

 

Let kids guide the way.

We take care of our kids all the time, but they actually love having a chance to take care of you! Let them think of a fun way to help you — it could be as simple as a foot rub, fixing you some tea or a little light meal if they’re old enough to handle that safely! It makes them feel so good to be kind and thoughtful in ways that are manageable (yay for raising good humans!) — and it’s an added bonus of wonderful time together for you both. It’s also a great way to start to get your kids familiar with self-care for themselves. Their lives can be stressful sometimes too, and it’s never too early to start reinforcing the ways they will find resilience and happiness long term.

 

No more all or nothing.

Start with something! We steal our own joy and psych ourselves out of doing good things for ourselves all the time by telling ourselves we have to work out for the hour or it’s not worth it. Splurging on a cookie “ruins” a whole day of healthy eating. The home organization project we are desperate for keeps getting put off because we only have time for one room (or one closet) at a time. Everything major starts somewhere small. Don’t be afraid to take the first step that leads to the first ten steps that leads to the future of health, balance and positivity we all crave.

 

Vegetables for breakfast!

It’s a thing. I love doing scrambles with tons of sautéed veggies that I crack an egg or two into and scramble together for a deliciously filling, savory breakfast. Especially in colder months, make way for a warm bowl of deliciously fragrant soups, sautéed veggies, even leftover braises earlier in the day and set yourself up for healthy eating success with stable blood sugar (slow release carbs, protein and healthy fats!) rather than the usual breakfast carb overload.

 

Replace old bad habits with something that feels good.

As humans, we’re typically fans of old habits and the status quo — even if it isn’t really working for us (witness: my disorganized bedroom, grocery shopping while hungry, etc). Try to embrace the fact that whatever is comfortable about old habits that don’t serve us are easier to overcome when we fill the void with something that feels good! That positive emotional association will make it easier to stick with a new habit through the adjustment period, so try some radical shifts towards a habit that serves you.

An example: I was really sick of my overflowing inbox. Opening and reading emails, then marking them unread to come back to later, then beating myself up and feeling exhausted every time I open my inbox and see it crammed full of things I thought I had addressed is the vicious cycle I fell into over and over. A never ending to do list that anyone with my email can constantly add to and that I turned into chaos! So I adopted (at my husband John’s — master of efficiency — suggestion) two new habits and one radical shift:

 

  • Habit #1: I only open my email when I have a dedicated amount of time to read and respond to emails, 15-30 minutes seems to be the magic number for me to get through a bunch uninterrupted and feel maximally productive.
  • Habit #2, no more reading and marking mail as unread to return to. Instead, I mark items that need follow up as “flagged” and move on to filter through other quick replies if that’s all I have physical or emotional time for at that moment. My flagged inbox is much easier to return to when I have more time to devote to a thoughtful response without having to filter through new and old requests mixed together.
  • And my radical shift? I had some emails languish in my inbox for…months. Like, many months. And if I haven’t replied to them in that long and there isn’t a follow up, I decided to cut my losses and start fresh. I marked them all as read and moved on with my life with an empty and newly populating inbox that I actually have a strategy for tackling now. Believe me, it was horribly nerve-wracking the first couple weeks because I felt so guilty for never replying. But the great feeling of knowing I was responding to the important new items in a timely way and the healthy brain space of not feeling like I was behind the eight ball every time I checked my email has felt so good, that I know there’s no going back!

 

Schedule 5 minutes to yourself every couple hours.

Call them your sanity breaks. Don’t use the time to go online or scroll social media. Just sit and check in with yourself, or take a walk around the block, or run the stairs, or do squats, or take your vitamins (I love Persona’s personalized vitamin packs that I simply tear from the pack and take when I have my 5 minutes of me time). It’s important to get clarity on where you are in your day. How you feel after certain interactions, activities or behaviors so you can figure out what you would ideally have more (or less of) in your day.

 

Get familiar with your slow cooker.

We’ve all been eating at home more than ever before. And with all the demands on our time, everyone loves a fast meal that comes together effortlessly. But there is something extra luxurious about the way flavors blend and food turns rich (even while keeping it light!) when it has cooked for a long time. The best part is, you can add all the ingredients — chicken and spices, beef and vegetables, beans and tomatoes for vegetarian chili — before you head to work (or your home office), and dinner is ready to go when you step into your kitchen!

 

Go to bed early.

Ugh, this is my least favorite on the list because I am such a night owl. But my eating, my energy, my general outlook is always so much better when I get to sleep before 10pm. It sets your body’s natural rhythms up for success and means you’re not running on fumes all day — which is usually the fastest way to send us running for more caffeine, more sugar, more stimulus of every kind that we just don’t need to look, feel or function our best.

 

Extra loving.

If there’s one thing 2020 has taught us, it’s tremendous gratitude for the people in our lives whom we love — and who love us. We crave that connection and constancy, and especially when so much around us feels turbulent and trying. Connect physically whenever you can! There’s a reason babies thrive from being skin to skin. Being together soothes us on so many levels. It might still be challenging to be together in person, but take time to call or Zoom, write letters, reach out. And give a little love to yourself, too! A smile in the mirror, some positive self-affirmations in the shower or in the car…little (easy, manageable) but consistency is the key.

 

Get it delivered!

The social distancing that has ensued the past eight months has opened my eyes to the surprise, delight and convenience of delivery! There are so many wonderful companies who have shifted their business models – large big box brands and numerous local retail owners – to offer delivery or curbside pickup. So, give it a try to make life a little simpler. It can be for your groceries, home office and school supplies, a new cozy loungewear set, kids activity boxes and even your daily vitamin packs (Persona is delivered to your door every 28 days so it’s one less thing to worry about!).

 

Move your body and spend at least 15 minutes sweating every day.

Sweating is how we detox, release tension and get stronger — mentally, emotionally, and yes physically. It doesn’t have to be an hour in the gym. It could be running stairs, or walking to check off your errands, or 15 minutes of sun salutations, or jump rope and pushups in your bedroom. My days always feel more productive when I start them with a commitment to taking this time for my body and mind.

 

Say YES to homemade.

I never, ever feel satisfied by store-bought candy or dessert — it’s always gone too fast, too saccharin, too “almost-good-but-not-quite-there”. Homemade dessert, on the other hand, has variety! It’s layered, its customized, and most of all, it’s real! Whether its classic chocolate chip cookies, a sweet-tart plum tart, seven layer cake, ice cream, millionaire’s short bread, banana bread (SO. MUCH. BANANA BREAD!), or just glorious pure and salty dark chocolate drizzled over berries, homemade dessert and baked goods are worth the work, and the work means you won’t indulge more often than it counts. Treat yourself with foods so good they’re worth the wait and fuel your resolve to take good care of your body the rest of the time.

 

I hope at least a few of these easy self-care tips ring true for you. They’ve made a big difference in my family’s life, and I hope they will help you navigate every day with a little more energy, ease and positivity as you set your sights on the New Year. Remember to start small and start today — and stay well!

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Aging With Positivity

Aging With Positivity

5 tips for feeling your best as you get older

 

Back in college, my anatomy teacher once told my class, “Growing old ain’t for sissies.” At the time it seemed like a joke, but now, as I enter my 40’s, I’m starting to see the truth behind it. Getting older isn’t easy. Time seems to speed up; your body seems to slow down; you get aches and pains where you never used to. In the face of so many changes, it can sometimes be hard to stay positive.

Luckily, it doesn’t have to be that way. When it comes to your happiness, age isn’t in charge; you are. Take control of aging, change, and your happiness. In today’s post, I’ve put together some tips to help you make that happen: five simple steps for getting older—with positivity.

 

1) Look for joy

In your day-to-day life, joy may not always find you, but if you’re prepared to break with the ordinary—and actively seek joy out—you can find joy every day. How do you do this? It’s about being mindful. As you look ahead to your week,  set aside time to experience new things and to connect with others: Plan events with friends and family; volunteer to help your community; and keep an open mind. Good things can happen at any moment. By seeking joy, you’ll not only feel better; you’ll improve your long-term mental health.

 

2) Smile more

Laugh lines are a badge of honor. That’s not just opinion; it’s science. Studies have shown that laughing, smiling—even making joyful noises—can trick your brain into being happier[i]. So don’t be afraid to shine on the outside. Laugh at life; chuckle at your mistakes; smile at a stranger (I promise you they’ll smile back!). It won’t just make others feel good; it’ll make you feel good too.

 

3) Find your passion

As children, we actively seek out the things we love, the things that compel us, that spark joy. As we grow into adults, we redirect this impulse into building our lives, pursuing jobs, relationships and other activities that give us meaning. As we get older, it’s important not to lose sight of that. Having a purpose—pursuing the things that we’re passionate about—is a big source of positivity.

If you don’t have that thing in your life right now, take action to find it: take on a new hobby; rekindle an old one; learn something new; join a group of like-minded people; take on a project you’re passionate about. You’ll find it lifts you up, and helps you live life to its fullest.

 

4) Keep your mind active

It’s no secret that physical exercise is key to long-term wellness, but it’s just as important to work your mind—especially as you age. Set aside time every day to flex the muscle that is your brain: Read a book; try a new game; learn a new skill; talk with friends or even take an inward journey. Keep your mind moving to stay upbeat.

 

5) Get a daily serving of music

A good jam is more than entertainment; it’s a proven support for mental health. When you listen to music, your neurons fire and your body releases serotonin, a hormone that stimulates happiness[ii]. When you need a mood boost, try putting on a tune. Sing along, get up and dance with yourself or with others. Over the longer term, you could even try learning an instrument. You’ll find your outlook improving.

 

References:

[i] Neuhoff CC, Schaefer C. Effects of laughing, smiling, and howling on mood. Psychol Rep. 2002;91(3 Pt 2):1079-80.

[ii] Adler, S. E. A. (2020, June 30). Music Can Be a Great Mood Booster. AARP. https://www.aarp.org/health/brain-health/info-2020/music-mental-health.html

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How Age Impacts the Immune System

How Age Impacts the Immune System

While it is true that age is nothing but a number and brings gifts like wisdom, there are certain changes to the immune system that still occur. To better understand these changes, it helps to first understand the basics of how immunity works.

 

What Is Immunity?

Immunity is our body’s defense against foreign organisms (pathogens), infections, and diseases. The immune system is an intricate organization of proteins, cells, tissues, and organs working together and in balance. Immunity can be broadly divided into innate and adaptive immunity.

 

Innate immunity is the body’s first line of defense against germs entering the body. Innate immunity is also called the “non-specific immune system” because it responds the same way every time to pathogens. The innate immune system works very quickly and is critical during the first 96 hours of exposure to a pathogen. Persons are born with innate immunity, which include physical barriers like the skin, stomach acid, mucus membranes, fever, and non-specific immune cells.

 

Adaptive immunity, also known as acquired immunity, is involved in fighting pathogens that the body recognizes. There are 2 types of adaptive immunity: passive immunity and active immunity. With passive immunity, antibodies are given to a person. Protection against a disease is immediate but short-lasting.

 

With active immunity, the immune system is first triggered. After invasion by a pathogen, immune cells called B- and T-lymphocytes (B- and T-cells) become active. It can take 96 hours or longer for these immune cells to respond. What is key about active immunity is that has memory because antibodies and special memory B- and T-cells are formed. Antibodies made during active immunity are long-lasting, sometimes lifelong. If a person becomes re-exposed the same pathogen, the active immune system recognizes it and can respond more quickly. Another way to acquire active immunity is through a vaccine, which mimics a disease, causing our immune system to respond and make antibodies.

 

Key points

  • There are 2 broad types of immunity: innate immunity and adaptive immunity. Innate immunity is the body’s first defense against disease. Persons are born with innate immunity and non-specific defenses are involved. Adaptive immunity is specific to a pathogen.
  • Passive immunity is a type of adaptive immunity where antibodies are directly given to a person. Protection is immediate but does not last long.
  • Active immunity is another type of active immunity and involves the production of antibodies by our own immune system. It takes longer to develop but protection lasts years and even for life.

 

How Does Age Affect Immunity?

The gradual breakdown of the immune system due to age is called immune senescence or immunosenescence. The exact mechanisms of immunosenescence are still being studied but researchers know both the innate and adaptive immune systems are affected. Reduced B- and T-cells numbers and diminished functions of tissues and organs involved in immune defense may all play a role in immunosenescence.

As a result of changes in the immune system, older individuals do not respond as well to new or previously encountered pathogens. This may increase their risk of inflammation, infection, and cancer. Additionally, older adults have reduced responses to vaccines. This is why persons over 65 years receive a high-dose flu vaccine. Fluzone High-Dose Quadrivalent vaccine contains a dose four-times as much as Fluzone Quadrivalent.

Studies show that the mortality rate of older patients with acute viral and bacterial infections is three times higher when compared to younger adult patients. Increased viral risk, decreased immune response, and lack of a specific treatment are reasons the aged population has been hit so hard by the coronavirus.

There is currently no known approach that will reverse immunosenescence. However, research continues into understanding the mechanism and rejuvenating cell health. And there are healthy habits that older adults can follow to help keep the body’s defenses strong!

 

Key points

  • Immune senescence, or immunosenescence, is the gradual breakdown of the immune system due to natural aging
  • The exact reasons why immune senescence occurs are not known but decreased function of immune organs and lower numbers of immune cells may be involved
  • Despite immunosenescence being irreversible, a healthy lifestyle can help keep older adults feeling well and strong

 

References:

  1. McHugh D and Gil Senescence and aging: Causes, consequences, and therapeutic avenues. J Cell Biol. 2018 Jan 2; 217(1): 65–77.
  2. Montecino-Rodriguez E,  Berent-Maoz B, and Dorshkind Causes, consequences, and reversal of immune system aging. J Clin Invest. 2013 Mar 1; 123(3): 958–965.
  3. Daniela Weiskopf D, Weinberger B, Grubeck‐Loebenstein B. The aging of the immune system. Transplant International. 2009 Oct 1; 22(11): 1041-1050
  4. Simon AK, Hollander GA, McMichael Evolution of the immune system in humans from infancy to old age. Proc Biol Sci. 2015 Dec 22; 282(1821): 20143085.
  5. Lord JM. The effect of aging of the immune system on vaccination responses. Hum Vaccin Immunother. 2013 Jun 1; 9(6): 1364–1367.

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Aging Like Fine Wine

Aging Like Fine Wine

A compliment I never thought I would appreciate is “You are aging like fine wine”. When we are young, the last thing we think about is how we will live our years in the decades to come! Thanks to advancements in science and technology we are living longer than ever before. How can we care for ourselves so that these long-lived years are lived to the fullest?

 

Healthy aging doesn’t need to be complicated, here are 3 tips on how you can achieve optimal health at any point of your life span.

Focus on a healthy eating pattern

A healthy eating pattern is recommended to achieve healthy aging (1). Healthy foods contain many nutrients that regulate proper body processes. Eating a variety of foods that include fruits and vegetables will help minimize nutrient gaps and provide many antioxidants that help fight free radicals that contribute to the aging process (2). Consuming adequate protein and fluids is also important to maintain muscle mass, skin integrity, and avoid dehydration (3). A healthy eating pattern does not mean following a strict diet but rather having a healthy relationship with food and having a balanced plate (protein, grains, vegetables, fruits) at each meal.

 

Increase your physical activity

Physical activity is important in improving many aspects of our health like our cardiovascular system, physical function, cognitive function, and metabolic activity (4). Although those aspects of aging are impacted and physical activity won’t stop the process, exercise can lessen the effects and promote healthy aging. It is recommended to do at least 150 min a week of moderate-intensity aerobic activity like walking, jogging, dancing, sports, biking, gardening, or any activity of your choice! Remember to be hydrated before, during, and after your activity sessions, and remember to always have fun!

 

Manage your stress

Stress, especially chronic stress can play a big role in accelerating the aging process due to its negative effects on many metabolic processes and hormone regulation (5). Managing your stress can be achieved by focusing on a healthy diet, increasing physical activity, finding time to relax and meditate, getting enough rest and sleep, and spending time with your loved ones! Finding ways to alleviate stress will also help your immune system which is crucial as we age.

Following these three tips is a great way to achieve optimal health. Remember it is never too late to make these changes to lie a long and healthy life!

References:

  1. Burke GL – J Am Geriatr Soc (2001) Factors associated with healthy aging the cardiovascular health study.pdf
  2. Fusco D, Colloca G, Lo monaco MR, Cesari M. Effects of antioxidant supplementation on the aging process. Clin Interv Aging. 2007;2(3):377-87
  3. Deutz NE, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-36.
  4. Rebelo-marques A, De sousa lages A, Andrade R, et al. Aging Hallmarks: The Benefits of Physical Exercise. Front Endocrinol (Lausanne). 2018;9:258.
  5. Hasan KM, Rahman MS, Arif KM, Sobhani ME. Psychological stress and aging: role of glucocorticoids (GCs). Age (Dordr). 2012;34(6):1421-33.

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A Personal Journey With Autoimmune Disease

Person holding a glass of water

The human immune system is a myriad of organs (and organisms) that protect us from harmful bacteria, fungi, toxins, and viruses found in the environment. Some of the organs that comprise it include the lymph nodes, bone marrow, tonsils, the spleen, and gut bacteria – think of it as a college football program working to get to the playoffs at the end of the season. Your spleen is the quarterback, your lymph system is the Athletic Director, your gut bacteria are the defensive line, and so on. The season is life as you know it, and the playoffs symbolize making it through this holiday flu season (or Coronavirus pandemic) unscathed. To accomplish this, the quarterback must play well, the Athletic Director must invest in the program and the defensive line must hit the weight room; you get the picture. Our immunity from the outside world is a product of several complex biological mechanisms working in unison for pageantry on Saturdays (every day). As we grow through our lives and are exposed to internal and external stress, our immune system is put to the test. In some people, about 23 million Americans, their immune system malfunctions under this stress and attacks the tissues of the body causing disease. When this confusion occurs, it is called autoimmune disease.

 

Autoimmune diseases manifest as Type 1 diabetes, Rheumatoid Arthritis, Psoriasis, Multiple Sclerosis, Lupus, Chron’s disease, Celiac, Alopecia Areata, and more. Companies stack millions of dollars each year marketing remedies that may result in little improvement or yield side effects. But what if there was hope for the damage caused by these inflammatory diseases?

 

For example, a 2018 study I read from Augusta University, published in The Journal of Immunology, outlined how baking soda acts within the body to support inflammation that can result from autoimmune diseases. The study shows that drinking baking soda mixed in water could potentially promote a healthy immune response by the spleen and encourages cells that reduce inflammation throughout the body. Researchers explained how it’s not exactly a mechanism of flipping a switch on or off but instead influencing the body to shift from a pro-inflammatory state to an anti-inflammatory one. This conversion of proinflammatory cells to anti-inflammatory cells might prevent the body from attacking its own tissues. Imagine your quarterback who is having a mid-season slump and giving him a potion that ignites his peak performance to finish the season with fervor. Reaching the playoffs now doesn’t seem as farfetched. This is what happened to me.

 

In 2015, I was enjoying some quiet months after graduating from college, which was a stressful endeavor for me, and I noticed a circular spot of hair missing on my beard. I didn’t think much of it at the time. After all, I was enjoying the downtime, feeling healthier than ever, and looking forward to starting my career in laboratory science. In the coming weeks, I noticed another spot missing from my beard. Once I started noticing spots on my arms, legs, and scalp, panic ensued. I began to reach out to my friends in the medical field and was quickly informed that I had Alopecia Areata and there was nothing to be done about it. Well, I could take steroids and other drugs that would work for a short time to grow my hair back, but the list of side effects was two miles long and I had no guarantees they would even work. At one point in 2017, I had almost no hair on my body, no eyebrows, no eyelashes, and only a small ribbon of hair that wrapped around the back of my scalp.

 

Needless to say: I. Felt. Sick.

I mean, I was fine as far as my vital signs and typical physiological functions are concerned, but I just felt sick. What was I to do? My drug choices could only be taken for a brief period and there was a chance they might not do the trick. I had reached a new low and was legitimately concerned for my long-term health.

 

Then I remembered that someone once told me, “nothing can give you everlasting happiness because you already have it.”

 

I thought to myself, “What if this were true for nutrition and healing the body?”

 

I was convinced that humans are healing machines and I became determined to find solutions. If I were to heal, I had to become my own biggest cheerleader. I reflected on my lifestyle and what things needed change. After all, I spent several years studying under the author of Physiological Ecology and the take-home message from all that time was, “you are what you eat.” In the early days of my impassioned investigation, I figured that my wires got crossed somewhere between poor diet and the sleepless nights of cramming for exams (or the celebrations thereafter), and naturally, my immune system just gave way to the stress. I had persuaded myself that I could promote healing with sound nutrition and good dieting practices.

 

Hm, what would that even mean?

I spent the last 4 years studying about the human body but had no idea where to begin fixing my own.

 

After several years of trying a variety of diets and scouring the internet for information, I found a practice that began to work for me. Hungry to keep pressing forward, I came across the article about baking soda and autoimmune disease. I thought to myself, “It’s $2…why not try it?” I tried everything else it seemed, so I decided to give it a shot. Now, keep in mind that in the interim from when I was diagnosed with Alopecia to when I found the baking soda, I had made several lifestyle changes to reduce chronic inflammation in my life. I was getting 8 hours of sleep regularly, I incorporated a mindfulness practice, I stopped drinking alcohol, I ate a strictly plant-based diet (fish sometimes), and was even Intermittent Fasting 6 days a week. I started taking baking soda in June of 2018 and behold, by August, my hair began growing back!

 

It was remarkable, my hair was growing back all over my body and down the middle of my head (but not the sides). I embraced the hair growth on my scalp by sculpting a pretty sweet fauxhawk and honoring it by digging out a few of my old Blink 182 CDs; it was truly a fun time of healing. The hair on the sides of my scalp eventually filled in and my eyebrows regrew slightly. I couldn’t have been happier. Disclaimer: it is the nature of Alopecia Areata for hair to regrow as spontaneously as it departed, but I’m convinced that my lifestyle changes were the key.

 

I became comfortable with my hair regrowth and eventually phased out taking the baking soda altogether. I was still strict on my diet and spiritual practices, but the baking soda was a thing of the past. When I started a new job and the Coronavirus pandemic hit, I found myself experiencing the same stress that I felt when I was finishing up my degree. As sure as the day is long, the dreaded spots reappeared on my scalp. I quickly remembered the reprieve I experienced from the baking soda last time and began to incorporate it into my diet again. After about 2 months, my hair stopped falling out and began to regrow in spots. As for life now, instead of waiting until it’s 4th & Inches and the game is on the line, I just incorporate a small amount of baking soda with water into my daily practice and enjoy life with my autoimmune symptoms greatly reduced.

 

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References:

  1. Fuhrman, J., & Sparrow, N. (2011). Super immunity. HarperCollins.
  2. Karasov, W. H., & del Rio, C. M. (2007). Physiological ecology: how animals process energy, nutrients, and toxins. Princeton University Press.
  3. O’Connor, P., 2018. Oral NaHCO3 Activates a Splenic Anti-Inflammatory Pathway: Evidence That Cholinergic Signals Are Transmitted via Mesothelial Cells. The Journal of Immunology, 200(10), pp.3568-3586.
  4. Sonnenburg, J., & Sonnenburg, E. (2016). The good gut: Taking control of your weight, your mood, and your long-term health. Penguin Books.

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Preparing the Family’s Immunity for a New School Year

Preparing the Family’s Immunity for a New School Year

The back to school season has started and before we sharpen pencils or sit in front of our virtual class, families everywhere are paying extra attention to their household’s health. Like any year, the first few weeks of school offer a stew of germs, but this year’s pandemic changes the way we think about our offensive and defensive health. So, here’s what you need to know to aid in your family’s immune health.

 

Fun Fact: The Real Season for Immunity

We are accustomed to thinking there are distinct seasons for things. There’s Back to School season when kids across the globe head back to school for in-person instruction (how things have changed!). There’s the season of new starts and resolutions that are marked by the beginning of January. And, there’s cold and flu season that is triggered by cooler weather, the end of the 12-month calendar and everything people can do to boost their immunity. Many people don’t realize their bodies are equipped with a unique immune system that needs to be optimized all. year. long!

 

A well-functioning immune system recognizes a foreign substance such as a virus, how it multiplies and works hard to eliminate the things that don’t belong. A weakened immune system may fail to recognize an intruder or fall short in eliminating it.

 

Immunity and Nutrition

The strength of your immune system depends, in part, on what you eat – all year long. A diet that contains optimal amounts of the protective nutrients, such as vitamin C, iron, and zinc, helps maintain a strong immune system. If you do become sick, the symptoms are typically less severe and you should recover quicker than someone whose immune system is weakened by inadequate nutritional supplies (1).

 

Colorful fruits and vegetables are sources of the antioxidants, including beta carotene, vitamin E, selenium and vitamin C.  The antioxidants work together to optimize the immune response and to help fend off infection, colds, and flu bugs (2). Ample intake of beta carotene-rich foods, such as carrots, apricots, and broccoli, also maintains the skin (don’t forget, skin is the body’s largest organ!) and mucous linings in the nose and lungs, which are the body’s first line of defense against germs. Most people don’t get enough of these foods and would do well to double or even triple current intake to at least 8, and preferably 10, servings daily. Simple ways to add more in your diet:

 

  • For a treat, top low-fat ice cream with a cup of thawed blueberries.
  • As a snack, dunk baby carrots in peanut butter or red pepper slices in hummus.

 

The minerals, including iron, selenium, copper, and zinc, also are involved in immunity. And don’t forget garlic! Compounds in garlic inhibit the growth of germs and might stimulate the immune system (3, 4) Although no optimal dose has been identified, including two or more cloves in the daily diet might turn on your immune system without turning off your comrades.

 

Studies have found that a low-fat diet stimulates the immune system, while typical American diets high in saturated fat might increase a person’s susceptibility to infection and disease (5). So, cut back on fat by limiting fatty cuts of meat, switch to low-fat dairy products, and use healthy, better-for-you fats, such as olive oil, in moderation.

 

Finally, certain healthy bacteria in some yogurts and kefir, including Lactobacillus and Bifidum, reduce the number of colds a person gets in a season, as well as the severity and duration (6). Skip the fancy high-sugar yogurts and choose plain, nonfat yogurt or kefir with active cultures.

 

Put this plan into practice with these simple solutions:

  • For breakfast, serve oatmeal cooked in low-fat milk and topped with berries along with a glass of orange juice.
  • For lunch, try a black bean burrito with baby spinach and salsa, bottled water, and fresh kiwi dunked in yogurt flavored with shredded orange peel, poppy seeds and cinnamon.
  • For dinner, choose grilled salmon, then heap the plate with steamed vegetables, a spinach salad, and/or baked sweet potatoes.

 

Diet doesn’t work alone. You and your family need to:

  1. Get quality sleep: Inadequate sleep is linked to a compromised immune system. It also increases levels of cortisol, the stress hormone. Most kids need at least 9 to 11 hours a night, while adults need 7 to 9 hours.
  2. Turn to personalized nutrition: Fill in nutritional gaps on the days when your family doesn’t eat perfectly with personalized vitamin and mineral supplements that are made just for your body and lifestyle.
  3. Exercise regularly: Moderate daily exercise boosts immune cell function. Get the kids to unplug and head outside for a 30-minute bike ride or brisk walk in between virtual learning sessions.
  4. Lather up: Encourage everyone in the family to wash their hands frequently throughout the day.
  5. Laugh with friends: Socializing is important for mental health, and laughter as part of that social scene boosts immunity, lowers stress, and is important for everyone’s sanity!

 

These are small steps to take throughout the year, not just as back-to-school season sets in. Your immune system will thank you!

References:

  1. Centers for Disease Control and Prevention. Misconceptions about Seasonal Flu and Flu Vaccines.
  2. Amir Aslani B, Ghobadi S. Studies on oxidants and antioxidants with a brief glance at their relevance to the immune system. Life Sci. 2016;146:163-173. doi:10.1016/j.lfs.2016.01.014
  3. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016;146(2):389S-396S.
  4. Statovci D, Aguilera M, MacSharry J, Melgar S. The Impact of Western Diet and Nutrients on the Microbiota and Immune Response at Mucosal Interfaces. Front Immunol. 2017;8:838. Published 2017 Jul 28.
  5. Cândido FG, Valente FX, Grześkowiak ŁM, Moreira APB, Rocha DMUP, Alfenas RCG. Impact of dietary fat on gut microbiota and low-grade systemic inflammation: mechanisms and clinical implications on obesity. Int J Food Sci Nutr. 2018;69(2):125-143.
  6. Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011;27(6):496-501.

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Healthy Ways to Press Pause on the Aging Process

Healthy Ways to Press Pause on the Aging Process

We all know one thing about aging: it’s inevitable. However, some seem to be doing it much better than others; what are their secrets?

Today, the population of older adults in the United States is growing rapidly. According to the United States Census Bureau population projections, the number of Americans ages 65 and older is projected to nearly double from 52 million in 2018 to 95 million by 2060, and the 65-and-older age group’s share of the total population will rise from 16 percent to 23 percent.1

Aging is a natural process. Our energy gets lower, our muscles get weaker, our eyesight is strained, our memory isn’t what it used to be, we are less flexible and more exhausted. The good news is that we can slow down the aging process by controlling many of the physical effects of the aging process. By practicing healthy aging, we may also be able to prevent some health problems.

 

Ways to Practice Healthy Aging

 

Healthy Eating and Drinking

As you age, your dietary needs may change. Your body may need fewer calories, but you still need to get enough nutrients. A healthy balanced diet helps in aging gracefully. A healthy eating plan includes:

  • Eating foods that are full of nutrients without a lot of extra calories. This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts, and seeds. Listed below are a few nutrient-dense foods with associated health benefits:
    1. Berries – loaded with antioxidants, vitamins, and minerals
    2. Fish – (salmon/sardines) contains Omega-3’s that provide for a healthy heart
    3. Yogurt – provides calcium to maintain healthy bone density and probiotics that help regulate digestion
    4. Tomatoes – contain lycopene, a natural antioxidant
    5. Nuts – a great source of Omega-3’s, fiber, protein, and unsaturated fats
  • Avoiding processed and packaged foods, unhealthy fats, and empty calories, such as foods like chips, candy, baked goods, soft drinks, and alcohol
  • Eating foods that are low in cholesterol and fat
  • Staying hydrated by drinking enough liquids

 

It is important to note that supplements are a great way to get adequate amounts of nutrients we can’t get with diet alone. Persona Nutrition can help you find supplements to help support healthy aging. A quick assessment can provide you with personalized vitamin and supplement recommendations based on your health and lifestyle needs.

 

Get Enough Sleep

Sleep is important at every age. If we stay active in our daily activities and with our daily exercise, we need to rest. Sleep is the time when our muscles, organs, and brain repair themselves. It is helpful to wake and sleep on schedule every day. By having a regular schedule and bedtime routine, your internal body clock can stay in sync, so you get the sleep you need. If you are having trouble falling asleep, practice these tips:

  • Keep your bedroom cool and dark
  • Power down the electronics
  • Avoid caffeine or alcohol in the evening
  • Don’t nap longer than 20 minutes during the day

 

Engage Your Brain

Studies have shown that learning new things can help slow cognitive decline. Continue to challenge your mind as you age by reading, learning new things, and switching up your routine.

Watch extra weight around your mid-section

I think we can all be honest here and address the obvious: we probably won’t get any better looking as we age. If our looks were going to forever stay the same, we wouldn’t need wrinkle creams or hair loss prescriptions. With natural aging our metabolism will also slowdown, which can make it easier to gain weight. I always have to chuckle at myself when my grandmother informs me that she is going “on a diet” for a few weeks to lose some weight around her belly. I roll my eyes and tell her to stop obsessing over a few pounds and focus on eating healthy, but her diligent attention to detail of her dietary habits have kept her in great health. Studies show that overweight or not, having an excess of abdominal fat is associated with an increased risk of dying from heart disease or other causes than those who do not have central fat.2Keep an eye on the type of fat you consume in your diet; avoid trans fats and keep saturated fat intake to less than 7 percent of your diet.3Focus on whole foods and avoid packaged snacks and desserts, and limit the amount of fatty meat in your diet.

 

Stay Socially Connected with Your Family, Community or Group of Friends

Meaningful relationships and a strong social network can improve mental and physical well-being. An active social life keeps you young! Studies have proven that many physical benefits are directly linked to active social lives. Bryan James, an epidemiologist at the Rush Alzheimer’s Disease Center in Chicago, has studied some of these effects. In one study, over 1,100 seniors without dementia were followed over a 12-year period. The study found that cognitive decline was 70 percent less in those who had frequent social encounters than those who did not, a significant difference. “When you use your brain and body the way it was intended—as it evolved—you age better,” says James. “We just aren’t meant to be disengaged from one another.”4It is important to stay socially connected to prevent loneliness. Staying socially connected can be as simple as

  • Enjoying dinner with family and friends and sharing highlights from your day
  • Volunteering in your community – a great way to meet new friends
  • Don’t forget about our furry friends! Pets have been linked to lower stress and blood pressure, reduced loneliness, and better moods experienced by their caretakers

 

The possibilities are endless. Aging is inevitable, so make the most of it!

 

Quit Smoking

If you are a smoker, quitting is one of the most important things that you can do for your health. It can lower your risk of several different types of cancer, certain lung diseases, and heart disease.

 

Be Physically Active: Move More, Sit Less Throughout the Day

Being active can help you prevent, delay, and manage chronic diseases; improve balance and stamina; reduce the risk of falls; and improve brain health. The key to staying active as you age is finding exercises you enjoy. Try to incorporate exercises that improve cardiovascular health, balance, and muscular strength. Aim for moderate physical activity 30 minutes every day. If that is too much, break it up into shorter periods. Plan a strengthening activity (yes, carrying groceries counts) at least two days a week. Make sure you participate in activities and hobbies that you enjoy.

 

Maintain Regular Health Screenings

Schedule regular doctor’s visits and health screenings and make sure you are vaccinated each cold and flu season.

 

We can’t stop the aging clock, but we can control how we age and improve how we feel. Following these tips can help you stay healthy as you age. Improvements made in your 30s, 40s, and 50s can lead to a stronger and healthier YOU in your 60s, 70s, and 80s. It’s never too late to start taking care of your health, surrounding yourself with people you love, and doing things that bring you joy.

 

References:

  1. Mather M, Scommegna P, Kilduff L. Fact Sheet: Aging in the United States. Population Reference Bureau. https://www.prb.org/aging-unitedstates-fact-sheet/. Published July 15, 2019. Accessed August 31, 2020.
  2. Belly fat boosts risk of dying of heart disease.Harvard Health Publishing. https://www.health.harvard.edu/heart-health/research-were-watching-belly-fat-boosts-risk-of-dying-of-heart-disease. Published January 2016. Accessed August 31, 2018.
  3. The Skinny on Visceral Fat. John Hopkins Medicine. https://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf. Accessed August 31, 2018.
  4. How Social Connections Keep Seniors Healthy. Berkeley University of California. https://greatergood.berkeley.edu/article/item/how_social_connections_keep_seniors_healthy. Accessed August 31, 2018.
  5. 6 Tips for Healthy Aging. Centers for Disease Control and Prevention. https://www.cdc.gov/chronicdisease/resources/infographic/healthy-aging.htm. Published September 20, 2019. Accessed August 31, 2020.
  1. Santos-Longhurst A. 13 Tips for Aging Gracefully with Exercise, Diet, and Wellness. Healthline. https://www.healthline.com/health/aging-gracefully. Published June 18, 2019. Accessed August 31. 2020.
  2. Healthy Aging. MedlinePlus. https://medlineplus.gov/healthyaging.html. Published May 5, 2020. Accessed August 31, 2020.

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Birth Control Pills and Supplement Use

Birth Control Pills and Supplement Use

As a woman’s priorities, goals, and personal situations evolve throughout her life, so will her perspective on her sexual and reproductive health. For most women, this will include decisions on the use of contraception. Hormone combination oral contraceptives, or birth control pills, have been a very popular choice among women looking to prevent pregnancy ever since their introduction in the 1960s. Most recent statistics indicate that 80% of women have used “the pill” to prevent pregnancy at some point in their life.1

 

How do birth control pills work?

Healthcare providers use birth control pills are used to treat a variety of conditions from acne to endometriosis, however their primary design is to prevent pregnancy. While there is a variety of options on the market, the traditional birth control pill consists of a combination with two synthetic hormones that copy natural female hormones, estrogen and progestin. Raising hormone levels disrupts a woman’s natural cycle and prevents pregnancy by:

  • Stopping the release of an egg from one of the ovaries for fertilization2,3
  • Thickening mucous at the cervix to prevent sperm from entering the womb 2,3
  • Thinning the lining of the womb making it unfavorable for pregnancy 2,3

 

Should I avoid taking supplements with my birth control?

There are some supplements that may change the way your body processes the hormones present in your birth control pills. Since your body depends on these hormones reaching a certain level to be effective at preventing pregnancy, anything that might reduce hormone levels could potentially change effectiveness. For example, St. John’s Wort, a supplement commonly used for mood, may speed up the breakdown of estrogen by the liver.4 On the other hand, a supplement that may slow down the breakdown of estrogen could make hormone levels higher than expected increasing the likelihood a woman may experience side effects with her medication.5

 

Feeling imbalanced?

Some women feel the need to try and balance their natural hormone production while taking birth control pills. However, this feeling of hormone imbalance is more likely due to side effects of your medication. Side effects are most common at the beginning of a new hormone regimen and usually disappear once your body adjusts to therapy. Lingering side effects of birth control pills are usually due to an inappropriate dose of hormone. Below are some examples of side effects that could occur due to too much or too little estrogen or progestin in your birth control. 2,3

 

Side effects of progestins 2,3
Too much progestin Too little progestin
Increased appetite, weight gain, fatigue, changes in mood Breakthrough bleeding (late in your cycle)

 

 

Side effects of estrogens 2,3
Too much estrogen Too little estrogen
Nausea, bloating,  breast tenderness, headache Breakthrough bleeding (early in your cycle)

 

 

It is estimated that almost 65% of women who stop their birth control do so because of unwanted side effects.1 If you are continuing to experience bothersome side effects after a few months of therapy, then you should talk to your healthcare provider. It may be necessary to adjust the dose of your medication or change to a different hormone combination. Consider keeping a diary of your symptoms in order to help your healthcare provider determine which changes best suit your individual needs.

 

Which supplements should I take with my birth control?

While it is not necessary to take supplements to balance your hormones while using birth control pills, it may be a good idea to supplement some vitamins and nutrients if your diet is lacking. Current evidence shows that women using birth control pills long term may have lower levels of several B vitamins (especially folate), magnesium, and zinc.6,7 Generally most women can avoid these deficiencies with a well-balanced diet. However, if your diet doesn’t consist of vitamin and mineral rich fruits and vegetables, you may benefit from the addition of a good multivitamin.8 Persona’s online personal assessment is a great tool to determine if you are meeting all your nutritional needs. By answering questions regarding your lifestyle, diet, and listing your medications, like birth control, you receive personalized recommendations tailored to you.

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References:

  1. National Center for Health Statistics. 2015–2017 National Survey of Family Growth (NSFG): Key Statistics. Hyattsville, MD. Available from: Accessed August 31, 2020.
  2. Hatcher RA, Trussell J, Nelson AL, et al. Contraceptive Technology: 20thRevised Edition. New York, NY: Ardent Media, Inc., 2011
  3. Wright, K.P., Johnson, J.V. (2008). Evaluation of extended and continuous use oral contraceptives. Therapeutics and Clinical Risk Management; 4(5): 905-911.
  4. Zhang N, Shon J, Kim MJ, et al. Role of CYP3A in Oral Contraceptives Clearance. Clin Transl Sci. 2018;11(3):251–260.
  5. van Duursen MBM. Modulation of estrogen synthesis and metabolism by phytoestrogens in vitroand the implications for women’s health. Toxicol Res (Camb). 2017;6(6):772-794.
  6. Mohn ES, Kern HJ, Saltzman E, Mitmesser SH, McKay DL. Evidence of Drug-Nutrient Interactions with Chronic Use of Commonly Prescribed Medications: An Update. Pharmaceutics. 2018;10(1):36. Published 2018 Mar 20.
  7. Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013;17(13):1804-1813.
  8. Mooij PN, Thomas CM, Doesburg WH, Eskes TK. Multivitamin supplementation in oral contraceptive users. Contraception 1991;44:277-88.

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