How Human Connection Improves Health

Have you ever felt isolated? Maybe you don’t enjoy spending your spare time with other people or maybe you want to but can’t find the opportunity. I personally believe isolation is one of the most detrimental circumstances that can impact our mental health. Most of us have been isolated at some point in our lives, or even spend most of our time isolated. Don’t get me wrong, isolation has its time and place. If you were to take a peek at my personal planner you would find two or three days per month highlighted where I allow myself to retreat to my shell for some rest and recovery. Finding time for yourself is important but finding a strong emotional connection with other individuals is equally as important for your health.

For the most part, I am a socially driven individual. I enjoy talking and sharing a laugh with just about anybody, but there have been times in my life when I have purposefully avoided making connections. We all do it, because we all have been hurt by other people at some point. Relationships are difficult and take a lot of work, but above all, they are a risk. Anytime we form a connection we risk losing it.

And losing relationships hurts.

The good news is that every connection we make is an opportunity to learn and grow; no connection is ever a mistake if we use it as an opportunity to discover more about ourselves. When we make and nourish connections, we don’t just fill up our social tank, but we feed our souls. Surprisingly, we even reap physical benefits. Don’t believe me? Here are 3 proven facts about relationships and your body.

Loneliness may increase your risk of cardiovascular disease

Recent population-based studies have found a connection between isolation and increased risk of cardiovascular disease. A recent 2018 article published in the journal of Antioxidant & Redox Signaling found that, “Lonely individuals have increased peripheral vascular resistance and elevated blood pressure.”¹ This is even true for animal studies; isolated animals are more likely to develop atherosclerosis than their socialized counterparts.

Socializing may reduce your pain

A National Institutes of Health survey from 2012 revealed that a shocking number of American’s are dealing with some type of physical pain. An estimated 126 million adults reported dealing with pain in the last 3 months prior to the survey being conducted.² That is a lot of pain. Interestingly, a study released early this year found that patients being treated for pain found more success in their pain management when they were able to engage with others and even recommend it as a therapeutic intervention.³

Isolation may increase your risk for Alzheimer’s

Loneliness has been associated with numerous mental impairments and illnesses including personality disorders, psychoses, cognitive decline, depressive symptoms, and Alzheimer’s Disease.⁴ A group of researchers followed 823 elders’ in Illinois for 4 years to look for associations between memory loss and perceived loneliness. At the end of the study, researchers found that the risk of developing Alzheimer’s was more than doubled in lonely individuals than those who socialized.⁵

Finding connections or re-establishing old one’s isn’t always easy but is absolutely worth it. You owe it to yourself to find and keep great relationships. Just a simple phone call or text can brighten your day and let somebody else know they are important, too.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

Sources:

Xia N, Li H. Loneliness, Social Isolation, and Cardiovascular Health. Antioxid Redox Signal. 2018;28(9):837-851.
NIH analysis shows Americans are in pain. National Institutes of Health. https://www.nih.gov/news-events/news-releases/nih-analysis-shows-americans-are-pain. Published August 11, 2015. Accessed February 5, 2019.
Karayannis NV, Baumann I, Sturgeon JA, Melloh M, Mackey SC. The Impact of Social Isolation on Pain Interference: A Longitudinal Study. Ann Behav Med. 2019;53(1):65-74.
Hawkley LC, Cacioppo JT. Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Ann Behav Med. 2010;40(2):218-27.
Wilson RS, Krueger KR, Arnold SE, et al. Loneliness and risk of Alzheimer disease. Arch Gen Psychiatry. 2007;64(2):234-40.

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.

Stress Management Without Burning Out

Stress Management Without Burning Out Even in the most well-intentioned routines, stress can quietly build over time. This is why stress management without burning out matters for long term health and emotional wellbeing. Between

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Immune Health Essentials for Fall

Fall Immune Boost: Stay Healthy This Season Strengthen your immunity this fall with simple lifestyle tips and immune supplements that support long-term wellness. As the weather cools and cold and flu season picks up, your immune

Find out what supplements are right for you

Take the assessment

The Difference Between Keto and Paleo

Angie, MS, RDN

Most people have heard about both diets. Your friend lost 50 pounds on the keto diet. Your uncle is really into CrossFit and wont stop talking about eating Paleo. You’ve been thinking about trying one of them, but how do these popular diets differ?

The main difference

The Keto, or Ketogenic diet, is more focused on the ratio of macronutrients– carbs, proteins and fats. The Paleo, or Paleolithic diet depends more on the types of foods you are eating.

The Paleo diet- Low Carb / High Protein / Moderate Fat

The Paleo, or Paleolithic diet, is based off the principle of resembling what our ancestors ate before modern civilization introduced dairy, legumes, grains, and processed foods. It includes meat, fish, eggs, nuts, seeds, certain fats, oils, and is heavy on the vegetables. The idea is that we didn’t start accumulating chronic diseases, like diabetes and heart disease, until the agricultural revolution began.

What’s a typical meal?

A large pile of non-starchy vegetables.
About 2 fist sized servings of animal protein.
1-2 tablespoons of healthy fat, like olive or coconut oil.
Some starchy vegetables (eg. ½ sweet potato) or fruit.

But wait…

Some critics say there’s no way we can eat the same way as back then, and there’s even research showing we were eating grains and legumes earlier than we thought.

The Keto diet- Low Carb / Moderate Protein / High Fat

The Keto diet, or low carb high fat diet (LCHF) is based on a metabolic state your body enters, ketosis, when it uses fat as fuel since glucose is no longer available. Since the body can convert extra protein into glucose, it is lower in protein than Paleo. Also unlike Paleo, it can include dairy products. Historically, the diet was meant to treat certain medical conditions, like epilepsy. Now, more recently, findings have shown it can help with weight loss and have positive impact on blood sugar and cholesterol levels.

What’s a typical meal?

A large pile of non-starchy vegetables.
1 fist sized serving of animal protein.
Lots of fat: olive or coconut oil, butter, cream, cheese.
None or very minimal amounts of starchy vegetables or fruit.

But wait…

The Keto diet tends to be very difficult to follow long term and the limited options can be socially isolating. Also, more research is needed to determine if the high-fat diet can increase the risk of heart disease.

What our Nutritionists recommend

While we love the large array of vegetables, healthy fats, high quality proteins that each of these diets can include, not one diet is for anyone. The best diet is going to be one you can stick to long term, not one that enables you to lose 25 pounds and gain it all back later when eating normally again. If you can stick to Paleo or Keto, that’s great! We’re here to help you in your wellness journey, whichever diet (or not diet) you choose.

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.

Stress Management Without Burning Out

Stay Active at Any Age: Proven Joint Support Tips

Stay Active at Any Age: Proven Joint Support Tips No matter your fitness level, age, or current location on your health journey, keeping your joints healthy is essential to staying active and enjoying life at any age. You could

Add Healthy Habits, Not Restrictions

Find out what supplements are right for you

Take the assessment

5 Tips for Staying Active During the Winter Months

Erica, BSN

It’s winter time and it’s getting cold. It can be a dreary season for some, with more illness in the air and isolation to stay cozy. In the winter, it’s common to overindulge in comfort foods and exercise less. It’s a time of decreased motivation to focus on health and fitness.

But regular exercise is key to so many benefits. It will not only help to keep your weight under control but has shown time and time again to strengthen the immune system to resist bacteria and viruses. Moving your body can also fight against depression and anxiety. Here are some practical ways you can stay active during the winter months.

Walk indoors at a local mall. Bring a friend! The mall is a great place to walk when the weather is bad. It’s accessible, free, non-competitive, and great for all fitness levels. You can also go alone, which can be a good time to think and attend to your mental and emotional health as well. Walking helps prevent heart disease and a variety of chronic diseases with just a few minutes a day.

Get some fitness at home. Household chores, which may include vacuuming and scrubbing surfaces, can be just as effective as working out and the benefits may extend your life. Instead of bending over, do a functional movement such as a squat or lunge. Engage your core and keep your back straight. At home, you can also do some simple body weight movements such as squats, planks, or yoga stretches. Turn on a workout video from the comfort of your living room. Remember that the goal is just to get moving.

Do indoor activities at your local gym or community center. Don’t let the cold prevent you from keeping up with your gym routine. Taking an exercise class can be inspiring because of the structure and motivation of others. You can also lift weights, play indoor sports, or swim in an indoor pool. These activities will help to improve muscular strength, endurance, and joint flexibility.

Bundle up and take a walk. Dress in layers and get outside anyways! Once you start moving you won’t be that cold. The season often brings a few sunny, crisp days with beautiful sights to enjoy. If you like hiking, winter trails are typically less busy. When exercising in the cold, you burn more calories because the body works harder to regulate body temperate. The heart gets stronger by working harder to distribute blood throughout the body.

Go do a fun winter activity! Cross-country skiing is a very effective workout that works both the upper and lower body. Snowshoeing is also a full body workout that gets the heart pumping and strengthens the legs. Sledding, snow tubing, downhill skiing, and ice-skating are some other fun activity options to plan for this winter. These activities are great outings for your family or group of friends.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

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.

Stay Active at Any Age: Proven Joint Support Tips

Add Healthy Habits, Not Restrictions

Travel Tips for Food and Fitness on Vacation

So, you’re finally taking your dream vacation. You’ve booked your flight, packed your bags, and you’re ready to hit the road. Before you go, there’s something you need to think about. No, it’s not which tourist attractions

Find out what supplements are right for you

Take the assessment

Game Day Buffalo Cauliflower Bites

Erica, BSN

Try this healthy and low-carb, but spicy and delicious appetizer for Game Day festivities! Cauliflower is an amazing vegetable with many vitamins and minerals, plus a great source of antioxidants that fight inflammation.

Use ranch or blue cheese dressing for dipping. Serve with celery and carrot sticks on the side.

Prep time: 10 minutes

Cook time: 30 minutes

Serves 6-8

Ingredients:

1 head of cauliflower

½ cup flour

1 teaspoon garlic powder

½ teaspoon salt

¼ teaspoon pepper

½ cup water

2/3 cup buffalo wing sauce

1 teaspoon honey

1 tablespoon melted butter

Instructions:

Preheat oven to 450 degrees.
Cut cauliflower into bite-size pieces.
Mix flour, garlic powder, salt, pepper, and water.
Coat cauliflower with mixture and spread on greased cookie sheet.
Bake for 20 minutes.
Mix buffalo sauce, honey, and butter together in a small bowl.
Coat cauliflower with buffalo mixture and bake for 10 more minutes.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

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.

Stress Management Without Burning Out

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Stay Active at Any Age: Proven Joint Support Tips

Find out what supplements are right for you

Take the assessment

Nutritional Deficiencies: Why Your Diet Isn’t Working

Erica, BSN

Are you having trouble losing weight? Maybe you’ve repeatedly cut out sugar and refined carbs, but you still don’t see much of a difference. When it comes to dieting, many try to eat less and exercise more. This typically leads to avoidance of a wide variety of foods, and popular diets can be very limiting and will restrict certain food groups. The problem with this food avoidance is that it could be depriving your body of important vitamins and minerals it needs. Nutrient deficiencies and imbalances have become a very common problem. What many don’t realize is that these nutritional deficiencies could be preventing you from achieving your weight loss goals.

How do nutrient deficiencies prevent weight loss?

Both overeating and under-eating can cause nutrient deficiencies. You can eat too many calories and still be undernourished. If your diet includes a high amount of fast food or processed foods, for example, you have empty calories and will miss out on essential vitamins, minerals, and essential fats needed for the body to work properly and control weight. These include macro-nutrients: protein, fat, carbs and fiber; and micro-nutrients: magnesium, iron, calcium, potassium, and others. When the body is undernourished, the metabolism slows, meaning it can’t process food efficiently. That in turn may cause you to hang onto more calories than it burns.

What nutrients should I be concerned about?

Magnesium – Found in leafy greens, nuts, and legumes. Involved in over 300 chemical reactions in the body (1). Good for sleep and digestion.

Vitamin C – Found in vegetables and fruit. Low levels are linked to larger waists and higher BMI (1). Good for immune system and metabolism.

Vitamin E – Found in spinach, broccoli, and sunflower seeds. Good for red blood cell production.

Vitamin A – Found in yellow, red, and orange fruits, dark greens, and dairy. Good for the gut and immune system.

Vitamin D – Found in fatty fish and fortified foods. Sunshine is the best source! Good for immune system, bones and teeth, and disease prevention.

Try our Vitamin D

We use Vitamin D3, the active form of vitamin D that your body prefers.

View Our Vitamin D

Omega 3s – Found in wild caught fish. Good for burning fat, blood flow, and lowering insulin and cortisol levels (1).

How to improve and prevent nutritional deficiencies?

The quality of food matters more than quantity. The metabolism likes variety, so do your best to mix it up and not eat the same things all the time. Focus on whole, unprocessed foods like vegetables (lots), fruits, nuts and seeds, lean protein, and healthy oils (olive, coconut, and avocado oils). These foods are high in vitamins, minerals, essential fatty acids, and antioxidants (2). Take a Probiotic to help repair gut bacteria and a Digestive Enzyme to optimize absorption of nutrients (2).

Keep in mind that there are other causes of weight loss resistance to consider. Other reasons could be related to hormones, stress, inadequate sleep, or some other health related issue that needs to be addressed by your doctor.