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Intermittent fasting

by Claire, RDN

Intermittent fasting is a diet that has recently gained just as much popularity as it has skepticism and criticism. Some swear by it claiming that this is not just a fad diet, but a life-altering approach to food. Others are not so quick to jump to the same conclusions. Either way, it’s intriguing for a diet to be so polarizing and it definitely makes me want to know more. So what is intermittent fasting and what does the research really say about it?

 

What is intermittent fasting?

Intermittent fasting is a type of diet that is characterized by a restriction of caloric intake usually for 12 hours or more. (5) It revolves around the idea that you can alter your metabolism’s normal routine to get the desired results. Sounds crazy, right? To alter one of the most complex functions in your body by simply adjusting your eating times? Although it sounds crazy, there is some truth here! The principal is that by fasting for long periods of time you are forcing your body to make a “metabolic shift” that usually occurs after 12 hours of not eating. (1, 6) This metabolic shift forces your body to stop utilizing glucose as its’ primary energy source and use fatty-acids instead, which is said to reduce muscle loss. (1)

Not only does intermittent fasting focus on the metabolic shift, but its’ other main driving principle is the creation of a caloric deficit. (5) This idea in the nutrition community is much more simple and widely proven that creating a caloric deficit will result in weight loss. So from the metabolism perspective so far we can see how there is evidence that suggests this diet could be beneficial.

 

What are the potential benefits?

There have been numerous research studies with rats that have shown promising results for the benefits of intermittent fasting. These potential benefits include reduced inflammation, improved glucose metabolism, improved cardiovascular health, increased resistance to disease and stress on cells, and reduced blood pressure. (1) There have also been preclinical studies and clinical trials showing benefits related to diabetes, certain cancers, and neurologic disorders. (2) In a 2018 review of the health benefits associated with fasting, they found that most studies showed a reduction in cardiovascular factors that indicate an increased risk for heart disease. (1) In other animal studies, there has been a link to certain types of fasting and delayed onset of Alzheimer’s and Parkinson’s disease. (2) Intermittent fasting can also help to improve insulin sensitivity, which means the body can use glucose more effectively. (9) 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. (9)

All of these benefits sound great! Well, yes, in theory. But a lot of these studies with clearly defined benefits have only been conducted on animals and not humans. Unfortunately, we don’t have enough studies on humans or long-term studies on humans to determine if these benefits are still evident. Yes, some research does suggest that this diet can have many benefits, but on the contrary, there is a ton of research that has not been conducted yet and this diet has just simply not been studied long enough to know the long-term effects on human health.

 

What are the potential drawbacks?

Despite its benefits, there are multiple potential drawbacks with following this diet such as feeling dizzy, nauseous, light-headed, and fatigued after a fasting period. It also could reduce your exercise performance as you do not have proper nourishment throughout the day to fuel your workout as you normally would. Additionally, you may overindulge on the days that you are not fasting, creating unhealthy eating patterns due to your appetite hormones flaring after a period with very limited to no food intake for long periods of time. (7) There are also possibilities of weight regain, binge-eating disorder, and depression as food is just as much emotional and social as it is for nourishing our bodies. (8)

There is so much information on intermittent fasting that it can be hard to know where to begin and what to believe! However, it’s impossible to determine a diet as solely “good” or “bad” and recommend a diet for everyone or recommend it for no one because the science is so complicated and no one person is the same. There are so many factors that affect everyone’s individual outcomes even with the same approach toward food. Factors like your age, gender, genetics, lifestyle choice, and preexisting conditions can all greatly influence your body’s reaction to different diets. Nutrition is not a one size fits all approach, which is why it can be hard to figure out what is right for you. This also makes the research complex without the possibility of absolute black and white truths.

Despite some promising benefits in research studies, there are still a lot of unknowns about this diet. In general, this diet is not recommended for those who are pregnant, have diabetes, or are on medications. (5) Always contact your RDN and healthcare provider before starting a new diet to see what is best for you and your complex health profile.

The Do’s and Don’ts of 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.
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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. Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018;26(2):254‐268. doi:10.1002/oby.22065
  2. Cabo, Rafael De, and Mark P. Mattson. “Effects of Intermittent Fasting on Health, Aging, and Disease.” New England Journal of Medicine, vol. 381, no. 26, 2019, pp. 2541–2551., doi:10.1056/nejmra1905136.
  3. Tello, Monique. “Intermittent Fasting: Surprising Update.” Harvard Health Blog, 10 Feb. 2020, www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.
  4. Gordon, Barbara. “What Is Intermittent Fasting.” EatRight, 7 May 2019, www.eatright.org/health/weight-loss/fad-diets/what-is-intermittent-fasting.
  5. Orenstein, Beth W. “Intermittent Fasting: The Key to Long-Term Weight Loss?” Today’s Dietitian, Dec. 2014, todaysdietitian.com/newarchives/120914p40.shtml.
  6. Brody, Jane E. “The Benefits of Intermittent Fasting.” The New York Times, The New York Times, 17 Feb. 2020, nytimes.com/2020/02/17/well/eat/the-benefits-of-intermittent-fasting.html.
  7. Harvard Health Publishing. “Not so Fast: Pros and Cons of the Newest Diet Trend.” Harvard Health, Oct. 2017, health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend.
  8. Stockman MC, Thomas D, Burke J, Apovian CM. Intermittent Fasting: Is the Wait Worth the Weight?. Curr Obes Rep. 2018;7(2):172‐185. doi:10.1007/s13679-018-0308-9
  9. 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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Why You Should Increase NAD+

by Admin

Guest post by Frank Jaksch, ChromaDex Co-Founder & Executive Chairman

We’re future-bound. The internet age allows for personalized solutions for health and the ability to support health at the cellular level. In a world where the science of health is accelerating, we will understand ourselves at our fullest, with a deeper knowledge of our bodies, and more importantly our cells. At Tru Niagen®, we’re excited to step into a new digital age of health with Persona Nutrition.

Persona exists at the crux of technology and nutrition. Using a unique algorithmic assessment, they’re able to tailor nutritional solutions that are specific to the health of an individual, scanning user data to prevent drug or allergen interactions, and more importantly filling nutritional gaps as needed. Whether you seek healthy aging, athletic performance, or strategic nutrition, Persona provides advanced, personalized solutions for adult health.

We’re proud to further our mission by catering to the cells of Persona customers. We’ve partnered with Persona to support health at the cellular level. By stoking the power of one mission-critical, essential molecule, Tru Niagen® continues to revolutionize health by making us all think of our health at the cellular level.

 

No matter what, your cells need NAD+

Our nutrient makes easy work for an algorithm, particularly for the aging population who experiences a decline in NAD+ levels. NAD+ stands for nicotinamide adenine dinucleotide and is an essential molecule for the health of your cells. Tru Niagen® contains patented NR (or Niagen®), which is the most efficient way for your cells to produce NAD+.

Every cell depends on NAD+. An invaluable resource, NAD+ helps cells convert food into ATP. When we neglect our bodies, our cells and our cellular health inevitably suffer; however, our bodies have mechanisms in place to repair this damage. NAD+ is fundamental to cells as they repair damage from stressors like overeating and alcohol consumption.  Your cells need restorative support. Nicotinamide riboside (NR), the active ingredient in Tru Niagen®, increases NAD+ by 40-50%*. You are your cells’ sole champion—with Tru Niagen® in your Persona pack, you can effortlessly serve your cells the care they deserve.

NAD+ explained

Much about the aging process eludes scientists to this day. Yet the role of one molecule reveals itself to be a chief asset in healthy aging—nicotinamide adenine dinucleotide (NAD+). As you now know, Tru Niagen® is clinically proven to increase NAD+ production in cells. But what does that mean for your health?

Cells rely on NAD+ to maintain and repair mitochondria, our cellular powerhouses, to sustain the generation of ATP. Simply put, ATP is energy, used by cells to perform their critical functions. NAD+ itself is the key component for all of the repair mechanisms in the cell such as energy generation: your body can support cellular repair, provide energy to cells, and promote a healthy cellular metabolism.

It may be tricky to visualize health on a cellular scale—but incorporating micronutrients into one’s regimen is critically important. Cells are the building blocks of our world, and everything in it. This is what has health care providers saying, “cell care is the new self-care.” The butterfly effect of cellular health swings in two directions. Daily human habits such as alcohol consumption and overeating can result in weaker cells that perform less efficiently, risking dysfunction in the body. Conversely, when one tends to their NAD+ supply, meeting their cellular needs, cells are rejuvenated for an outward ripple of health.

 

From a trusted source

Tru Niagen® is manufactured in the United States with ingredients around the world and quality tested at our lab here in the US. Our main ingredient, NR, and our finished product are both made in the United States and tested in our own facilities, which ensures the quality and safety of the brand. By keeping all our manufacturing in the United States, we create American jobs for a new generation of scientists and can keep up with a rapidly changing market.

These are the details that matter. With your cells in the hands of Tru Niagen®, products rooted in ethics, science, and uncompromising quality are more accessible than ever.

Experience the power of cellular health—find it in your Persona pack or at truniagen.com.

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Blue light and eye health

by Persona Nutrition

Blue light is essential during the day

Everyone knows how great it feels to walk outside on a sunny day. And that’s not just because we’re in quarantine. It’s because the spectrum of visible light we see stimulates us. And some of that is blue light. Even though blue light seems to be getting a bad rap these days, it’s actually essential for good health. The blue light we get from the sun boosts alertness, helps support memory and cognitive function, and elevates our mood. It also regulates our circadian rhythm—the body’s natural wake and sleep cycle. So, exposure to blue light during the day is great.

 

Get rid of blue light at night

When we have an issue with blue light is at night. How do we get blue light at night, you might ask? Our devices. Normally, the pineal gland in our brain begins to release melatonin a couple of hours before bedtime. But the pineal gland is also hooked up with our optic nerves. So, when we get blue light from our devices, that blue light tells the pineal gland not to release melatonin. That’s why watching movies on our tablet or scrolling through our phone in bed may make it harder to fall asleep and makes us wake up feeling sleepier—even after eight hours of good shuteye.

If you want good sleep, it’s important to restrict blue light at night. And while there’s a lot of hype around blue light glasses, there’s no great consensus they’re helpful. It’s simple. If it’s dark, the pineal gland will start to work and do its job. If you get blue light, it will shut off.

 

How to counteract blue light

  1. Use blackout curtains. Your room should be pitch-black dark so your pineal gland starts working, releasing the melatonin you need to sleep better. Ever notice every good hotel has blackout curtains? It’s so you sleep better.
  2. Put your laptop, tablet, phone, etc. away before you go to bed. It will take some practice, but trust me, it will be worth it.
  3. If needed consider taking a long-acting, slow-release melatonin. If the goal is to improve the release of melatonin in your body, you can take a melatonin supplement. Melatonin can also be important to help regulate time zone changes. But it’s always best to take a long-acting, slow-release melatonin. If you take a short acting, it will peak and be gone. Melatonin is also a very powerful antioxidant, helping refresh the body and the immune system, so when you wake up, you feel refreshed.

 

Supplements for your eyes

If you’re worried about eye strain on top of the blue light absorption, we know the cells in our eyes are full of long-chain healthy fat, DHA Omega-3. Taking a DHA supplement will help support the overall health of the retinal cells. Most people also don’t get enough Omega-3, so Persona’s DHA supplement is a great add on for all those Omega-3 DHA fatty acids, essential for eye and brain health.

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Protecting your brain from decline

by Kimberly, MS, RD, CD

As we get older, it’s normal to wonder if you’re doing all you can to protect your brain. Many people worry about developing Alzheimer’s disease or dementia. It’s estimated that as many as 5.5 million Americans age 65 and over live with Alzheimer’s.1 Research has now found that many of the changes that occur in the brain of those with Alzheimer’s and dementia occur years before the first symptom. 1 So what can you do to lower your risk of cognitive decline?

 

Get active

Getting regular exercise may benefit your brain health in the long-term. The thought is that exercise helps to provide your brain with increased blood flow and oxygen.2 Our body systems are all super interconnected. A good rule of thumb is, if it’s good for your heart, it will be good for your brain too. And there’s no reason to think your workouts have to be extreme, even a walk around the block will help to improve both brain and heart health.

 

Eat healthy

Research has shown that eating a heart-healthy diet may also help protect your brain. Focus on getting plenty of fruits, veggies, and whole grains. And limit your intake of sugar and saturated fat. No diet plan has been found to be the magic fix for cognitive decline, but the DASH diet and Mediterranean diet are right on track.2 Both of these diet plans put a focus on eating lots of fruits and veggies, whole grains, lean proteins like fish or chicken, and choosing healthy fats like olive oil.

 

Keep your brain busy

Several studies have shown that keeping your brain busy can help to keep it working well. Things like social interaction and brain games are helpful. Make sure to stay socially connected to friends and family, and try picking up a puzzle or new activity.2 Researchers aren’t really sure why it works, but it could be due to the way our nerve cells connect in the brain.

References:

  1. Basics of Alzheimer’s Disease and Dementia Cognitive Health. National Institute on Aging website. https://www.nia.nih.gov/health/preventing-alzheimers-disease-what-do-we-know. September 24, 2018. Accessed May 6, 2020.
  2. Alzheimer’s Research and Progress. Alzheimer’s Association website. https://www.alz.org/alzheimers-dementia/research_progress/prevention#physical. Accessed May 6, 2020.
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Bloating, gas, and diarrhea—dispelling a common misconception about probiotics.

by Carielle, MS, RDN

Probiotics are bacteria that are used to help maintain healthy microorganisms in the body’s gut. Humans naturally have between 500 and 1,000 different strains of bacteria in their bodies. These microorganisms optimize the body’s digestion system and support a healthy immune function.

One of the most common misconceptions I hear about probiotics is that they can cause bloating, gas, and diarrhea. While these symptoms can occur for some people, the opposite is actually true in that probiotics are often used as a way to help ease these digestive issues.

 

Truth: probiotics, bloating, and gas

The human gut flora can be altered by diet, lifestyle, exercise, exposure to toxins, and antibiotic use among many other things. Probiotics can help by maintaining a healthy balance of bacteria in the microbiome in the midst of those changes.

Overgrowth of “bad” bacteria in the gut can cause digestive discomfort such as gas and bloating. Probiotics can suppress the growth of pathogenic bacteria which, in turn, helps reduce gas production and bloating in individuals with digestive health conditions.

Abdominal bloating is often caused by a buildup of fluids or gas in the abdominal section of the body. One way to scientifically measure this build up is by looking at a person’s abdominal distension scores. Research shows that the abdominal distension scores may be improved with the use of probiotics containing Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus casei, or Lactobacillus plantarum species. (1)

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Diarrhea

In terms of diarrhea, probiotics can help enhance the intestinal immune response, restore balance to gastrointestinal flora, and upregulate intestinal electrolyte absorption, all of which can help alleviate this issue. (2)

Researchers have looked at probiotic use for Traveler’s Diarrhea, which is an intestinal infection that occurs when eating or drinking contaminated food or water—commonly associated with traveling and experiencing new foods and beverages. A systematic review and meta-analysis published in 2019 in Travel Medicine and Infectious Disease showed that Saccharomyces boulardii is an effective strain for the protecting against Traveler’s Diarrhea. (3)

If you are taking antibiotics and are concerned about the potential of diarrhea, research has also pointed to the use of Saccharomyces boulardii (4) or Lactobacillus rhamnosus (5) to support antibiotic-associated bacteria.

 

New research

There’s other research—albeit more research is needed in this area—that suggests probiotics may play a role in supporting our mood too—added bonus. In one case, probiotics have the potential to help reduce negative thoughts associated with a sad mood, according to a study published in Brain, Behavior and Immunity.

Don’t let misleading probiotic headlines guide you on a confusing path to this gut healthy option. Probiotics can help optimize your gut health so you are better prepared for bouts of bloating, gas, and diarrhea—or even stave off these issues.

References:

  1. Ortiz-Lucas M, Tobias A, Saz P, Sebastian JJ. Effect of probiotic species on irritable bowel syndrome symptoms: A bring up to date meta-analysis. Rev Esp Enferm Dig. 2013;105:19-36.
  2. Wilkins T, Sequoia J. Probiotics for Gastrointestinal Conditions: A Summary of the Evidence. Am Fam Physician. 2017;96(3):170-178.
  3. McFarland LV, Goh S. Are probiotics and prebiotics effective in the prevention of travellers’ diarrhea: A systematic review and meta-analysis. Travel Med Infect Dis. 2019;27:11-19.
  4. McFarland LV. Systematic review and meta-analysis of Saccharomyces boulardii in adult patients. World J Gastroenterol. 2010; 16(18): 2202–2222.
  5. Goldenberg JZ, et al. Probiotics for the prevention of pediatric antibiotic-associated diarrhea. Cochrane Database Syst Rev. 2015;(12):CD004827.
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Love, sex, and immunity

by Persona Nutrition

Social distancing is being practiced far and wide right now as a way to help #flattenthecurve and it appears to be working. It’s also giving couples more opportunities to support their immunity through intercourse. That is right—while social distancing, physical distancing due to desire to not spread germs is valid between non-cohabitating parties, but it doesn’t pertain to those who share the same bed.  Yes, the joy of intimacy actually bolsters you and your partners’ immune systems. Yes, sex slows your rate of aging and makes, what we call your RealAge (the actual age of your body as opposed to your calendar age), younger.

 

Relationships and health

Before we talk about the three-letter word (s-e-x), let’s first explore how relationships, and how happy we are in them, are predictors of our well-being and rate of aging. Relationships and community are some of the most important factors in predicting our health and length of life, more so than social class, IQ or genes, according to a Harvard study. The study’s director, Robert Waldinger, shared that “taking care of your body is important, but tending to your relationships is a form of self-care too.”

Even though you’re social distancing from the outside world, you need to do the opposite with your partner. If you use this period to come together to create a deeper bond, it will lead to more time for intimacy as well as more and younger years on your life.

 

Twice a week, at least

There’s science that supports the notion that sex improves immunity. In a study involving 112 college students in Pennsylvania, those who frequently had sex—one to two times per week—showed significantly higher levels of immunoglobulin A (IgA), an antibody that has a role in the immune function of membranes. These antibodies neutralize pathogens, including bacteria and viruses.

It works for older couples too. In the National Social Life study from the University of Chicago, there were two key health factors for those at age 85 to still have sex if they had it at age 58—having a partner, and having a low level of inflammation as measured by a protein called highly specific C-reactive protein (hs-CRP). So, having sex correlated with a healthy immune system that keeps inflammation at bay. Amazingly sex helps both—it keeps you physiologically younger and correlates with a lower hs-CRP.

 

How it works

I know you probably know how it all works, but what is it about sex that gives your immune system the love it needs? We’re not sure, but it does correlate with your release of neurotransmitters and hormones. Endorphins are released in the body when you’re affectionate and these endorphins help rev up cells in the immune system that are known to keep you healthy.

There’s another hormone that is released in the body that helps support social connectedness. When a person experiences an orgasm, the hormone oxytocin (or the love hormone) is released from the brain.  While its relationship with immunity is complex, its relationship with bonding is direct and immediate: it supports bonding.

As you look for ways to support your body’s natural immune system through healthy foods, nutritional vitamins and supplements, exercise and appropriate sleep, be sure to show affection and enjoy the pleasures of sex. After all, it will make you both healthier and younger.

 

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Are you a sleep eater?

by Persona Nutrition

What could you possibly have in common with Napoleon Bonaparte, Winston Churchill, Charles Dickens, Cary Grant, and Marilyn Monroe? If you toss and turn during the night, rather than sleep like a baby, you might be bedfellows with these famous insomniacs. So you’re not alone. 95% of adults experience some form of insomnia during their lives.

 

Many people assume that insomnia refers only to chronic sleeplessness. They’re wrong. Insomnia is any sleep problem, from occasional difficulties falling asleep or waking up in the middle of the night, to awakening too early or sleeping too lightly. While insomnia is a complex issue with numerous causes, sometimes the answer to your sleep problems might start at the dining table, not in the bedroom.

 

What can you do before bed to sleep better?

 

  1. What and how much you ate for dinner could be at the root of your insomnia. Big dinners make you temporarily drowsy, but they also prolong digestive action, which keeps you awake. Instead, try eating your biggest meals before mid-afternoon and eat a light evening meal of 500 calories or less. Include some chicken, extra-lean meat, or fish at dinner to help curb middle-of-the-night snack attacks.

 

  1. The evening snack might be the best alternative to sleeping pills. A high-carbohydrate snack, such as crackers and fruit or toast and jam, triggers the release of a brain chemical called serotonin that aids sleep. According to preliminary studies, a light carbohydrate-rich snack before bedtime may not influence how fast you fall asleep, but it may help some people sleep longer and more soundly. This is not a license to binge. You only need about 100 calories of an all-carb snack to get the serotonin effect. Any more than that and you are overeating.

 

  1. Solving tensions and anxieties before bed can eliminate sleep problems.

 

  1. A major difference between good sleepers and poor sleepers is not what they do at bedtime, but what they did all day. Good sleepers exercise and use every opportunity to move. Physical activity helps a person cope with daily stress and tires the body so it is ready to sleep at night.

 

  1. In short, sleeping pills are a temporary fix, while a few simple dietary and lifestyle changes could do wonders for your snooze control.

 

What should you never do?

 

  1. Watch out for caffeine. Not only a mid-day cup of coffee or tea, but even a glass of cola or a chocolate doughnut contains enough caffeine to keep some people up at night. Caffeine can linger in the system for up to 15 hours, revving your nervous system and interfering with sleep. If you are a coffee drinker troubled by sleep problems, try eliminating caffeine. If you feel and sleep better after two weeks of being caffeine-free, then avoid caffeine permanently. You can try adding back one or two cups after the two-week trial, but cut back if insomnia reappears.

 

  1. A nightcap may make you sleepy at first, but you’ll sleep less soundly and wake up more tired as a result. Alcohol and other depressants suppress a phase of sleeping called REM (Rapid Eye Movement) where most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep. One glass of wine with dinner probably won’t hurt; however, avoid drinking any alcohol within two hours of bedtime and never mix alcohol with sleeping pills!

 

  1. Spicy or gas-forming foods also might be contributing to your sleep problems. Dishes seasoned with garlic, chilies, cayenne, or other hot spices can cause nagging heartburn or indigestion, while the flavor-enhancer MSG (monosodium glutamate) causes vivid dreaming and restless sleep in some people. Gas-forming foods or eating too fast cause abdominal discomfort, which in turn interferes with sound sleep. Try avoiding spicy foods at dinner time. Limit your intake of gas-forming foods to the morning hours and thoroughly chew food to avoid gulping air.

If you wake up in the middle of the night what’s the best way to fall back asleep?

 

Some people wake up in the middle of the night and want to eat. These mid-night snack attacks may be triggered by hunger or they may just be habit. In either case, your best bet is to break the cycle. Often these night-time eaters have eaten too few calories during the day. Night eating is reduced by 50 percent or more in some people when they increase their daytime food intake. In addition, stop rewarding your stomach by feeding it every time it wakes you up. Instead, read a book, drink a glass of water, or ignore the craving. It takes up to two weeks to break a mid-night snack habit.

How do supplements help with getting a better night’s sleep?

 

Vitamins and supplements can be an option for supporting sleep and helping you to stay asleep, but every person’s body is different. It’s important to look for a personalized approach to your nutrition program and be mindful of the time of day you’re taking your supplements. For instance, you don’t want to take an energy-inducing supplement right before bed. If you’re looking for a personalized vitamin program, I suggest taking Persona Nutrition’s free 3-minute online assessment. Persona offers more than 86 high-quality vitamins and supplements, including its Sound Slumber program, which features a combination of three supplements that are used in rotation to optimize sleep patterns.

 

Subscribers who report needing sleep support will receive melatonin and Persona’s Herbal Rest formula, which combines magnesium, hops flower extract, and L-theanine to help the body relax. The supplements are sent in a rotating combination, keeping the body’s own ability to make melatonin in check.

 

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11 common drug-nutrient interactions according to a pharmacist

by Brandi, PharmD

As a community pharmacist, I notice patients browsing the vitamin and supplement aisle, oftentimes holding multiple bottles with looks of concentration. When I approach them to offer assistance on choosing a supplement the question is usually the same, “Can I take this with my medication?” I always smile. This is exactly the question I want my patients to ask before adding anything to their current medication regimen.

I know that the majority of my patients are likely using supplements in addition to the medications I dispense them every month. A Mayo Clinic study estimates that 70% of Americans take at least one prescription medication with more than half of Americans taking two, and a recent consumer survey by the Council for Reasonable Nutrition revealed that 75% use a daily dietary supplement.1,2

My goal is to evaluate these combinations and identify any potential interactions between these medications and supplements to ensure my patients are getting the most benefit and fewest side effects from these therapies.

So how do medications and supplements interact within our bodies?

There are two main types of drug supplement interactions:

1. A supplement changes the way a drug moves inside your body.

Drugs have a predictable way of being absorbed, distributed, and eliminated from your body. When a supplement interferes or changes any step in this process, issues can arise with the effectiveness of your drug therapy.

These interactions can require you change the way you take your medications and supplements, such as spacing the time interval between taking your medicine and supplement.3  For example, calcium, iron, and zinc supplements commonly found in multivitamins can affect the absorption of some antibiotics. This interaction makes it difficult for the antibiotic to get into the bloodstream and fight infection. For this reason, your health provider will advise you to take your multivitamin separately from your antibiotic by several hours.4

2.  A supplement changes the way a drug acts inside your body.

Supplements can sometimes have an additive or opposite effect of your medications resulting in an increase of certain side effects or ineffective drug therapy. These types of interactions can sometimes require additional monitoring to ensure you do not experience harmful side effects and receive the full benefit of your medication and supplement regimens.3 For example, Vitamin K is known to antagonize the blood thinner, Warfarin. Vitamin K is commonly found in multivitamins and in the foods, like leafy green vegetables. Patients taking warfarin have to closely monitor their Vitamin K intake, but are still able to take multivitamins and enjoy foods containing Vitamin K.5

So how do you safely add a supplement to your current medication regimen? Start a conversation with your health care provider about any medications and supplements you are currently taking or any changes you might want to make to your medication and supplement regimen.

A healthcare professional is more accessible than you realize. Call your local pharmacist with any questions you might have about interactions between your current medications and supplements. If you are looking to start a supplement regimen, Persona’s personal assessment takes into account your health, lifestyle, and medications by analyzing 850 potential prescription drug interactions before making any supplement recommendations. Persona nutritionists are also available to chat about the supplements they provide.

A conventional medication regimen should never discourage you from adding supplements to help achieve your health goals. Drug supplement interactions are manageable with the help of your healthcare provider, but communication is the key.

When someone takes a prescription medication – whether it’s something they’re on indefinitely or something they’re taking short term – that prescription medication may change the way the body absorbs or utilizes certain micronutrients, raising overall levels, especially if the person is also supplementing with a daily vitamin. And, on the flip side, the daily vitamin, herb or other supplement may impact the effectiveness of the medication.

These are called drug-nutrient interactions (DNIs) and they play in important part in overall wellness. DNIs can have a lasting impact on a person’s health and wellness, but they are rarely discussed.

As a community pharmacist, I’m on the front lines of dispensing prescriptions and seeing someone checkout with a daily multivitamin in their hand; I always ask, “did you check with your doctor to make sure there aren’t any interactions.” And, 100% of the time, I get the response “no, I didn’t realize I should.”

Many times, individuals will stop taking their prescription medication because they experience increased fatigue or other issues. They don’t realize their prescription medication can interact with their over-the-counter vitamins or supplements. That’s why it’s critical for people to check with their health care practitioner or use a personalized vitamin program that cross-references DNIs (like Persona) before adding a supplement to their routine.

As a pharmacist and medical advisory board member for Persona Nutrition, I’m sharing the most common drug-nutrient interactions I see on a regular basis to help keep consumers safe.  

Common negative interactions between drugs and supplements:

  • Warfarin (Coumadin) and Omega-3 Fatty Acids – Fish oil and other Omega-3 supplements may increase blood thinning to dangerous levels when taken with prescription blood thinners.
  • Oral Contraceptives and St. John’s Wort – This botanical supplement may decrease the effectiveness of birth control pills.
  • Oral Contraceptives + Green Tea Extract – Certain oral contraceptives can decrease caffeine clearance in the body by up to 65%, which can increase the effects of caffeine in green tea. 10, 11 To avoid an additive effect, Green Tea Extract supplementation should be avoided in those taking oral contraceptives.
  • Oral Contraceptives + Garlic – Garlic can enhance the metabolism of certain hormones by amplifying the enzymes responsible for clearing this class of drugs. Garlic should be avoided with oral contraceptives to ensure the drug is not cleared too quickly from the body, potentially make the medication less effective.12
  • Antibiotics (Cipro, Doxycycline, Tetracycline, etc.) and Mineral Supplements – Mineral supplements can bind with some antibiotics, reducing their effectiveness.  If you regularly take a mineral supplement (like Calcium, Magnesium, Zinc, Iron, Copper, or Manganese), be sure to ask your doctor, pharmacist, or nutritionist if you need to stop taking your mineral supplements while on the antibiotics.
  • Prozac (Fluoxetine) and L-Tryptophan – This amino acid supplement may cause undesirable side effects when taken along with the antidepressant, Prozac.
  • Taking a statin? You will want to add Coenzyme Q10 (CoQ10) because the average blood concentration of CoQ10 in blood plasma decreases within 30 days by an average of 50 percent.24
  • Taking a blood pressure medication? You should know that taking an iron supplement two hours before or after taking this type of medication can decrease its absorption rate.
  • Taking a synthetic thyroid hormone? Look at your supplement facts to be sure you’re avoiding soy, iron and calcium. Soy, iron and calcium, if taken within four hours of taking a synthetic thyroid hormone, may reduce the absorption rate.
  • High blood pressure medications
    • Antihypertensives + Garlic – Garlic has been shown to lower blood pressure and may have interfere with the metabolism and clearance of certain types of antihypertensives. For those taking antihypertensives, garlic supplements may have an additive effect with these prescription drugs and should be avoided. 8,9
    • Diuretics + Fish Oil – Diuretics help rid the body of salt and extra fluid by increasing urination. Diuretics are commonly used in those with high blood pressure or heart failure. Because diuretics can decrease blood pressure, when combined with supplements that may also lower blood pressure, diuretics could potentially increase risk for hypotension. 10
  • Medications for mood
    • Antidepressants + 5-HTP – 5-HTP is a precursor of serotonin. Combining supplemental 5-HTP with antidepressant medications that increase serotonin levels in the brain could theoretically lead to serotonin syndrome, a dangerous overload of serotonin in the brain. Common side effects of serotonin syndrome include headache, confusion, and loss of muscle coordination, but in severe cases result in irregular heart rhythm or seizure. 11,12
    • Anxiety medications + Grapefruit – Grapefruit can interfere with certain antianxiety medications by altering enzymes responsible for transporting these medications into the bloodstream and the breakdown of these medications. This results in increased side effects of anti-anxiety medications, like prolonged sedation. 13 Grapefruit should be avoided with antianxiety medications to ensure appropriate levels of medications in the bloodstream.
  • Diabetes medications
    • Antidiabetic Medications + Ashwagandha – Preliminary evidence shows that ashwagandha root powder can decrease blood glucose. 21, 22 To avoid an additive effect of blood sugar becoming too low, Ashwagandha should be avoided with those taking blood sugar-lowering drugs.

Immunity and DNIs

During cold and flu season, people stock up on immunity-supporting nutrients like vitamin C, vitamin D and zinc. Because dietary supplements – including those for immunity – are readily accessible over the counter, many people don’t even think about speaking with their health care provider before adding them to their daily routine.  

The following are three of the most prominent drug interaction concerns among ingredients found in immunity-supporting supplements or therapies:

  1. Zinc—When taken simultaneously with some medications, zinc can bind with the drug in the stomach and form complexes making it more difficult for the body to absorb the medication. This is a common interaction with thyroid medications and certain types of antibiotics. 6 With zinc containing supplements, it is often important to separate administration from medications by 2 to 4 hours to avoid this type of interaction.
  2. Vitamin C—Vitamin C may increase estrogen levels by altering the way they body metabolizes the hormone.7 This effect is usually more pronounced with the higher doses of vitamin C commonly found in immunity supplements. This can increase the side effects a patient may experience in particular with hormone replacement therapy or oral contraceptives containing estrogen.
    Vitamin C with Bioflavonoids

    Try our Vitamin C with Bioflavonoids

    More than 5x the daily value of vitamin C and citrus bioflavonoids work together to support a healthy immune system and a more youthful complexion.*

    View Our Vitamin C with Bioflavonoids
  3. Immunosuppressive therapy—Immunity supplements may not be appropriate to take with drug therapies that are designed to suppress components of a person’s immune system. Patient’s using immunosuppressive therapies, such as those designed to treat specific types of cancer or autoimmune disorders, should consult their health care provider prior to taking any supplement that may stimulate their immune system. Spirulina is thought to stimulate the body’s immune system.18, 19 Immunosuppressant therapies, commonly used to treat Crohn’s disease and psoriasis, can be less effective if the body’s immune system is activated. ­­­Spirulina should be avoided when taking immunosuppressant drugs to ensure effective therapy.

Positive interactions between drugs and supplements:

On the flip side, some supplements can actually work with your prescription med’s to increase their effectiveness, decrease side effects, or replace nutrients that the drugs may deplete in your body.  This is, of course, referred to as a “positive drug-nutrient interaction.”  Check out the examples below:

  • Zinc/Copper with AZT – These minerals may decrease the risk of pneumonia and candida infections in people taking AZT by replacing lost mineral stores.
  • Milk Thistle with Percocet – This botanical supplement may decrease the side effects of the opioid pain medication, Percocet (Oxycodone-Acetaminophen).
  • Fish Oil with Citalopram – The Omega-3 Fatty Acids in fish oil (and other EPA/DHA supplements) may enhance the antidepressant effects of this common SSRI.

Vitamins, minerals, and botanical supplements can be a great pathway to optimum health if taken responsibly.  Always tell your doctor about the supplements you’re taking, so he/she can take that into consideration when prescribing your medications.  Take your list of supplements with you to your next doctor’s appointment, and discuss it with him/her.  And if in doubt, ask your pharmacist or a nutritionist about specific drug-nutrient interactions.

So don’t rule out the Omega-3 supplements you’ve been reading about.  These essential fatty acids are great for decreasing chronic inflammation, promoting healthy cholesterol and triglyceride levels, and supporting the health of your cardiovascular and nervous systems.  But if you take prescription medications, please check with your doctor, pharmacist, or nutritionist before adding Omega-3’s (and other dietary supplements) to your daily routine.

Big Data

So, where should you go to check whether your prescription medication has any interactions with supplements? My number one answer is your health care practitioner.  Your doctor has electronic medical records (EMRs) – big data – at his or her fingertips and can easily scan for potential interactions.  In addition, rely on your local pharmacist as they too have access to databases that can quickly and easily scan for areas of caution. In my opinion, pharmacists are one of the most underused and most valuable resources for you.

You’re in Good Hands

One of the reasons why I’m excited to be a medical advisory board member of Persona is because the company is using big data to inform dietary supplement recommendations. Did you know that Persona can quickly and easily cross-reference more than 650 possible drug-nutrient interactions?  It doesn’t and shouldn’t take the place of your health care practitioner, but it will put you on the right, healthy, path from the start.

References:

  1. Mayo Clinic. “Nearly 7 in 10 Americans are on prescription drugs.” ScienceDaily. ScienceDaily, 19 June 2013. <www.sciencedaily.com/releases/2013/06/130619132352.htm>. Accessed April 11, 2019
  2. Counsel for Reasonable Nutrition. “2018 CRN Consumer Survey on Dietary Supplements.” 18 October 2018 <https://www.crnusa.org/CRNConsumerSurvey> Accessed April 11, 2019
  3. Boullata JI, Armenti VT. Handbook of Drug Nutrient Interactions. Second Edition. Humana Press, 2010
  4. Lomaestro BM, Bailie GR. Absorption interactions with fluoroquinolones. 1995 update. Drug Saf 1995;12:314-33.
  5. Booth SL. Dietary vitamin K guidance: an effective strategy for stable control of oral anticoagulation? Nutr Rev. 2010;68(3):178-81.
  6. Polk RE, Healy DP, Sahai J, et al. Effect of ferrous sulfate and multivitamins with zinc on absorption of ciprofloxacin in normal volunteers. Antimicrob Agents Chemother 1989;33:1841-4.
  7. Vihtamaki T, Parantainen J, Koivisto AM, et al. Oral ascorbic acid increases plasma oestradiol during postmenopausal hormone replacement therapy. Maturitas 2002;42:129-35.
  8. Ried K, Frank OR, Stocks NP. Aged garlic extract reduces blood pressure in hypertensives: a dose-response trial. Eur J Clin Nutr 2013;67(1):64-70.
  9. 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.
  10. Appel, L. J., Miller, E. R., III, Seidler, A. J., and Whelton, P. K. Does supplementation of diet with ‘fish oil’ reduce blood pressure? A meta-analysis of controlled clinical trials. Arch Intern Med 6-28-1993;153(12):1429-1438.
  11. Lowe SL, Yeo KP, Teng L, et. Al. L-5-Hydroxytryptophan augments the neuroendocrine response to SSRI. Psychoneuroendocrinology. 2006; 31(4): 473-484
  12. Pardo JV. Mania following addition of hydroxytryptophan to monoamine oxidase inhibitor. Gen Hosp Psychiatry 2012;34(1): 102. e13-4.
  13. Sugimoto, K., Araki, N., Ohmori, M., Harada, K., Cui, Y., Tsuruoka, S., Kawaguchi, A., and Fujimura, A. Interaction between grapefruit juice and hypnotic drugs: comparison of triazolam and quazepam. Eur J Clin Pharmacol 2006;62(3):209-215.
  14. Booth SL. Dietary vitamin K guidance: an effective strategy for stable control of oral anticoagulation? Nutr Rev. 2010;68(3):178-81.
  15. Haller CA, Jacob P 3rd, Benowitz NL. Pharmacology of ephedra alkaloids and caffeine after single-dose dietary supplement use. Clin Pharmacol Ther 2002;71:421-32.
  16. Pollock BG, Wylie M, Stack JA, et al. Inhibition of caffeine metabolism by estrogen replacement therapy in postmenopausal women. J Clin Pharmacol 199; 39; 936-40.
  17. Zhang N, Shon J, Kim MJ, et al. Role of CYP3A in Oral Contraceptives Clearance. Clin Transl Sci. 2018;11(3):251–260.
  18. Mao TK, Van de Water J, Gershwin ME. Effects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patients. J Med Food 2005;8:27-30.
  19. Karkos PD, Leong SC, Karkos CD, et al. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med 2011;531053. doi: 10.1093/ecam/nen058. Epub 2010 Oct 19.
  20. Berthold HK, Naini A, Di Mauro S, et al. Effect of ezetimibe and/or simvastatin on coenzyme Q10 levels in plasma: a randomised trial. Drug Saf 2006;29:703-12.
  21. Andallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian J Exp Biol 2000;38:607-9.
  22. Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients of schizophrenia: a randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013;45(4):417-8.
  23. Campbell NRC, Hasinoff BB, Stalts H, et al. Ferrous sulfate reduces thyroxine efficacy in patients with hypothyroidism. Ann Int Med 1992;117:1010-3.
  24. Rundek T, Naini A, Sacco R, et al. Atorvastatin decreases the coenzyme Q10 level in the blood of patients at risk for cardiovascular disease and stroke. Arch Neurol 2004;61:889-92.
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Beauty routine with antioxidant nutrients

by Yaquelin, RDN

When you think of a beauty routine, you may picture lots of exfoliating and moisturizing along with sunscreen, face wash, toner, face masks. What would you think if I told you food and supplementation is part of my beauty routine? According to several studies, diet plays a significant role in our beauty, there are some good things we can include in our diet like water, collagen, and antioxidants that would work in our favor. On the other hand, there are some foods that may even harm our health, such as excess refined sugars, alcohol, among other food and beverages.

One of the best, but often overlooked, nutrients are antioxidants. In the world of beauty, antioxidants just don’t get as much attention as they deserve. So, here we’ll discuss what they are and the reason our skin needs them!

The problem? Free radicals.

Antioxidants wouldn’t mean much without free radicals. Every day our bodies produce free radicals through normal metabolic processes, but we are also exposed to toxins in the environment which contribute to the formation of more free radicals. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants.

Smoke, alcohol, and UV rays among other factors lead to these free radicals. Some of the things that cause oxidative stress are unavoidable and our skin suffers as a result.

Skin

Our skin’s purpose is to protect our bodies from the external environment. It’s known as the first line of defense for immunity, so it takes the first hit, literally, when our body is attacked from the external environment.

Our skin has a lot to protect. Skin is the largest organ of our body and makes up more than 1/6 of our total body weight. (2) Most beauty products will only reach the surface which is why nourishing the skin from within is essential to maintain its health and appearance.

Skin damage resulting from free radicals manifests in several ways—wrinkles and discoloration being the main forms. These unstable atoms cause damage to our DNA leading to changes in our skin, as we age it may become more difficult for our skin to regenerate and recover from the damage. (10)

The solution? Antioxidants.

Luckily, we know how to neutralize free radicals with antioxidants.

Antioxidants are easily accessible for most people through supplementation, food, and beauty products (topical creams/serums).

Food sources:

Antioxidants are found in most fruits and vegetables, berries being one of the most abundant sources. Other great sources are citrus fruits, peppers, and some beans.

There’s more great news. Even some of your favorite treats contain antioxidants. Wine contains resveratrol, a very powerful antioxidant. One glass is more than enough to see these benefits, too much could have negative effects.

For pregnant women, minors, and anyone else who may be avoiding alcohol, you still have options! Dark chocolate is one of them. Dark chocolate contains flavanols and polyphenols (antioxidants). But just like the wine, a little goes a long way, no need to overindulge.

Supplements

I get it, some people aren’t big fans of vegetables, fruit, wine or chocolate, no worries you still have options. You can still get a variety of antioxidants that serve the same purpose as those found in food.

Astaxanthin has a skin protective mechanism, as it serves as an antioxidant. (1) (6)

Astaxanthin

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This powerhouse carotenoid helps you maintain healthy cells for widespread wellness support.*

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Selenium assists the antioxidant glutathione peroxidase already found in our skin, to remove harmful substances.

Carotenoids prevents cellular damage and premature aging. Its anti-inflammatory agents prevent the formation of free radicals. It is found in our Foundational Multi.

Vitamin C antioxidant, most common source found in food

CoQ10 is a powerful antioxidant with anti-aging properties.

Lycopene is a free radical scavenger.

Topical

While ingesting a well-rounded diet with antioxidants, you can always go a step further. One research study shows that any protective form of an antioxidant will decrease the amount of oxidative stress.  (3) There are many products in the beauty industry that now include Vitamin C, Vitamin A, and Vitamin E (all antioxidants), they may come in serum, cream or spray form.

My simple beauty routine

  1. Take my Persona Vitamins
  2. Wash my face
  3. Moisturize
  4. Eat a colorful snack (bell pepper, orange)

Want to find supplements that are right for you? Take our free assessment for personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. The highest quality vitamins are delivered to you every month in convenient daily packs.

Resources:

  • Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review

Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

  • Melatonin, mitochondria, and the skin

Slominski AT, Zmijewski MA, Semak I, et al. Melatonin, mitochondria, and the skin. Cell Mol Life Sci. 2017;74(21):3913-3925.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5693733/

  • Skin penetration and antioxidant effect of cosmeto-textiles with gallic acid

Alonso C, Martí M, Barba C, Lis M, Rubio L, Coderch L. Skin penetration and antioxidant effect of cosmeto-textiles with gallic acid. J Photochem Photobiol B, Biol. 2016;156:50-5.

https://www.sciencedirect.com/science/article/abs/pii/S1011134415301068?via%3Dihub

  • Systemic Antioxidants and Skin Health

Nguyen G, Torres A. Systemic antioxidants and skin health. J Drugs Dermatol. 2012;11(9):e1-4.

https://jddonline.com/articles/dermatology/S1545961612E0001X

  • Nutrition and skin.

Pappas A, Liakou A, Zouboulis CC. Nutrition and skin. Rev Endocr Metab Disord. 2016;17(3):443-448.

https://www.ncbi.nlm.nih.gov/pubmed/27401878

  • Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome

Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018;19(10)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/

  • Nutritional clinical studies in dermatology

Liakou AI, Theodorakis MJ, Melnik BC, Pappas A, Zouboulis CC. Nutritional clinical studies in dermatology. J Drugs Dermatol. 2013;12(10):1104-9.

https://www.ncbi.nlm.nih.gov/pubmed/24085045

  • Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms

Lephart ED. Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms. Ageing Res Rev. 2016;31:36-54.

https://www.sciencedirect.com/science/article/pii/S156816371630109X?via%3Dihub#bib0625

  • Medicine Plus Antioxidants

https://medlineplus.gov/antioxidants.html

  •  Free Radicals and Extrinsic Skin Aging

Poljšak B, Dahmane R. Free radicals and extrinsic skin aging. Dermatol Res Pract. 2012;2012:135206.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299230/
8

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Root Causes of Bloating You Might Not Know About

by Courtney, MPH, CN

Bloating is a common complaint for many people. Studies show that 15-30% of the population experiences bloating symptoms.1 Bloating is the uncomfortable expansion of the abdomen with varying associated symptoms. Some individuals feel pain during bloating, while others might only notice distension. There are many root causes of bloating as well as many false opinions that bloating treatment is one-size-fits-all. There isn’t one food or supplement that will relieve bloating, because everybody’s bloat is unique. If you experience this uncomfortable chronic condition, here are 4 causes of bloating you may want to ask your doctor about.

You don’t produce enough stomach acid or digestive enzymes

Stomach acid, or gastric juice, is responsible for the breakdown of food. Stomach acid is comprised of digestive enzymes, hydrochloric acid, and other substances. The body produces 3-4 liters of stomach acid every day.2 Stomach acid also helps to kill bacteria. In addition, digestive enzymes are produced by the pancreas and help to split proteins. Low stomach acid or enzymes can lead to undigested or improperly digested food and sluggish gut movement. While not a common disease, pancreatic insufficiency is a disease of the pancreas that leads to low enzyme production. Low stomach acid can also have many etiologies such as mineral deficiencies or ongoing stress. If you have digestive symptoms including abdominal pain, bloating, loss of appetite, feelings of fullness, or diarrhea, talk to your doctor.3

Digestive Enzymes

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Our proprietary blend of enzymes aids digestion for abdominal comfort and enhanced nutrient absorption.*

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You have a mystery food intolerance

Food intolerances are common, especially as our food becomes more processed. Common trigger foods include lactose (milk, yogurt, and some cheeses) and gluten (breads, pastries, and pasta). It is important to note that food allergies and intolerances are two different conditions. According to the GI Society, “In contrast to food allergy, food intolerance does not involve the body’s immune system. Intolerance is an adverse reaction to a food, likely to originate in the gastrointestinal system, usually caused by a limited ability or an inability to digest or absorb certain foods or their components.”4 Food intolerances can cause bloating, abdominal pain, and bowel changes. Food intolerances, unlike food allergies, are difficult to test for. You can keep a food journal with symptoms to identify your trigger foods. You can then test with an elimination diet to find out which foods are causing your symptoms. Talk to your doctor or a nutritionist for more information.

You haven’t been tested for SIBO

Small Intestinal Bacteria Overgrowth occurs when the small intestine experiences an overgrowth of bacteria. While the bacteria may not necessarily be “bad”, the small intestine is not meant to house large amounts of bacteria, regardless of if they are beneficial or not. Overgrowth of bacteria in the small intestine can lead to inappropriate fermentation of foods that lead to chronic bloating that doesn’t resolve on its own. Symptoms of SIBO can be reduced by adhering to a low FODMAP diet, a diet low in fermentable oligo-, di-, mono-saccharides, and polyols. High FODMAP foods include apples, blackberries, watermelon, garlic, beans, onions, broccoli, and many types of grains. While a low FODMAP diet is great to reduce symptoms before or during treatment, it can cause long-term vitamin, mineral, and fiber restriction. Treatment options should first include finding the root cause of SIBO (low gut motility or abdominal adhesions, for example) and then treating with antibiotics or antimicrobial herbs. Treatment should be closely monitored to ensure SIBO does not return. If you are interested in testing, ask your doctor for more information on breath tests.

You are chronically stressed

Stress doesn’t just impact the mind, it can also physically attack the body and nervous system. In fact, stress that directly causes digestive upset happens via the “brain-gut axis”. Yes, your brain is directly related to your intestines! Harvard Health describes how the brain-gut axis can lead to digestive upset; “In response to less severe stress, such as public speaking, the digestive process may slow or be temporarily disrupted, causing abdominal pain and other symptoms of functional gastrointestinal disorders. Of course, it can work the other way as well: persistent gastrointestinal problems can heighten anxiety and stress.”5 Slow and sluggish digestion can lead to symptoms such as bloating. If you experience both chronic bloating and chronic stress, try taking at least 5 deep breaths before and after every snack and meal. You can also implement daily stress reduction practices such as walking before eating or starting your day with a calming yoga class.

In addition to the solutions above, using digestive supplements can support your search for the root cause of your bloating. Using motility-activating supplements such as Ginger is a great way to improve your digestion if you have slow gut movement. If you are low in digestive enzymes, try a supplemental Digestive Enzyme. If you experience gas along with your bloating, try finishing your meals with Peppermint Oil. To find out exactly what your body needs, you can take Persona’s personalized questionnaire.

As George Herbert once said, “A good digestion turneth all to health”.

Want to find supplements that are right for you? Take our free assessment for personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. The highest quality vitamins are delivered to you every month in convenient daily packs.

Sources:

  1. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterol Hepatol (N Y). 2011;7(11):729-39.
  2. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the stomach work? 2009 Dec 31 [Updated 2016 Aug 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279304/
  3. Pancreatic Insufficiency. Medical University of South Carolina. http://ddc.musc.edu/public/diseases/pancreas-biliary-system/pancreatic-insufficiency.html. Accessed February 27, 2020.
  4. Food Allergy vs. Intolerance. GI Society Canadian Society of Intestinal Research. https://badgut.org/information-centre/health-nutrition/food-allergy-vs-intolerance/. Published 2011. Accessed February 27, 2020.
  5. Stress and the sensitive gut. Harvard Health. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut. Published August 2010. Accessed March 2, 2020.
2

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Supplement Spotlight: Menopause Support 

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