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How Does Alcohol Affect Sleep?

by Erica, BSN

You might find that having some wine, beer, or a cocktail or two will make you drowsy. About 30 percent of people with insomnia have reported using alcohol to help them sleep (1). It may be true that drinking alcohol before bed can help you fall asleep initially, but it will also lead to more disruptive and poor-quality sleep. Let’s discuss what happens to your body when you go to sleep after drinking alcohol.

How does alcohol affect REM Sleep?

The REM (rapid eye movement) sleep cycle begins about 90 minutes after falling asleep and typically recurs every 90 minutes. This is the stage that people dream, when brain activity increases, and eyes move around quickly. Experts believe that REM sleep is important, offering restorative benefits and helps to process emotions. While alcohol is being metabolized, REM is suppressed (1). This causes more frequent disruptions and wakeups during the second half of sleep (2). Decreased REM sleep can lead to feeling groggy and unfocused the next day (2).

Circadian Rhythm

Your circadian rhythm is also known as your sleep-wake cycle. It’s is your 24-hour internal clock. Our circadian rhythm regulates sleep as well as many other processes in the body. Research shows that alcohol use can throw off your sleep-wake cycle by causing fluctuations in hormones like melatonin, and changes in body temperature (2). A study indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent (3). Even at low doses, alcohol has effects on the central nervous system (CNS), where the neurotransmitters GABA and glutamate are both involved in the sleep cycle (1).

How much alcohol is too much?

Research states that alcohol-related effects on sleep are dose-related, as lower amounts of alcohol would increase sleep time (4). Studies suggest that 2 to 3 standard drinks can initially promote sleep but will not be as effective after 3 consecutive days (4). Heavy drinking and/or drinking every day is more likely to affect sleep and circadian rhythm. Having a drink earlier in the evening, at “happy hour” time, may be better than right before bed. Limit the amount and opt for something else a few days a week when you might otherwise have alcohol.

Healthy habits to improve sleep

  • Avoid caffeine and alcohol in the evening.
  • Get regular exercise, but not too close to bedtime.
  • Set a consistent sleep schedule.
  • Relax before bed: sip tea, take a bath, read a book, and put the screens down.

These tips, along with a personalized vitamin program, could help you get better sleep. Take our free online assessment to see what your body really needs. Ready to find the right high-quality vitamins for you? Get your recommendations.

Sources:

  1. Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. National Institute on Alcohol Abuse and Alcoholism. https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. Accessed November 13, 2019.
  2. Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31.
  3. Rupp TL, Acebo C, Carskadon MA. Evening alcohol suppresses salivary melatonin in young adults. Chronobiol Int. 2007;24(3):463-70.
  4. Stein MD, Friedmann PD. Disturbed sleep and its relationship to alcohol use. Subst Abus. 2005;26(1):1-13.
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What are the health benefits of dark chocolate?

by Gabby, MA, BSN

What are the health benefits of dark chocolate?

We’ve probably all heard that dark chocolate can provides some health benefits, but does it really? Fortunately, yes! This lovely treat provides lots of sweet benefits along with its sweet taste. Of course, like all other treats and food, it’s important to remember to consume things in moderation. Eating bars of dark chocolate every day isn’t going to solve all our health issues, but it’s satisfying to know this delicious treat can provide us with some health benefits.

So, what is dark chocolate? Chocolate’s darkness is decided by the proportion of cocoa solids, cocoa butter and sugar. Dark chocolate possesses anywhere between 50-90 percent of cocoa solids, whereas milk chocolate contains between 10-50 percent cocoa solids.

 

 

Health Benefits of Dark Chocolate:

Dark Cholate is a Powerful Source of Antioxidants:

Cocoa and dark chocolate have a wide variety of powerful antioxidants. Dark chocolate is packed with organic compounds that function as antioxidants. These include polyphenols, flavanols and catechins. In fact, raw, unprocessed cocoa beans are among the highest scored for antioxidant properties. Antioxidants neutralize free radicals to help prevent oxidative stress that can damage cells and tissues in the body. Dark chocolate has up to 2-3 times more flavanol-rich cocoa solids compared to milk chocolate.

Dark Chocolate Is Actually Nutritious:

Dark chocolate with a high cocoa content is actually relatively nutritious, and the higher the percentage of cocoa solids, the greater the benefits as well. Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, phosphorus, among a few other minerals. The fat content is also mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

Dark Chocolate May improve cognitive function, mood, alleviate stress:

Including dark chocolate in our diet may help with our mood and make us happy, not only because of its amazing flavor, but because dark chocolate helps increase serotonin, our feel-good neurotransmitter. It also stimulates the production of endorphins to increase our feeling of happiness and pleasure.

Cocoa can support brain function by improving blood flow to the brain and possibly help improve cognitive function, especially in elderly people struggling with mental impairment. Cocoa also contains stimulant substances like caffeine and theobromine, another reason why it may improve short-term brain function.

Dark Chocolate Supports Heart health:

Consuming dark chocolate may help reduce the risk of heart disease; studies have found that cocoa powder increased HDL (good cholesterol) and lowered total LDL (bad cholesterol) for those with elevated levels. The wealth of powerful antioxidants within dark chocolate protect lipoproteins from becoming damaged by oxidative stress. Dark chocolate can also help decrease insulin resistance, another common risk factor for many other diseases, including diabetes.

Dark Chocolate can Lower blood pressure:

Dark chocolate may also improve blood flow and lower blood pressure: the bioactive compounds have been found to help support blood flow in the arteries and decrease blood pressure. The flavanols, in dark chocolate function to also stimulate the endothelium and send signals to the arteries to relax and help lower blood pressure.

Looking for other ways to support your health and wellness goals? We can help make it easy and personal! Take our free 5-minute assessment to get custom-tailored recommendations based on your health, diet, goals, and prescription medications. Get your personalized recommendations.

References:

  1. Kerimi A, Williamson G. The cardiovascular benefits of dark chocolate. Vascul Pharmacol. 2015;71:11-5.
  2. Latham LS, Hensen ZK, Minor DS. Chocolate–guilty pleasure or healthy supplement?. J Clin Hypertens (Greenwich). 2014;16(2):101-6.
  3. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-811.
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The Sweet Truth About Using Supplements with Diabetes

by Brandi, PharmD

Even though that little bowl of candy by the door is awaiting trick or treaters, I would swear I hear it calling my name all day long! December is a difficult time for all of us that are trying to avoid sweet treats. It can be especially hard for my patients trying to avoid the diagnosis of diabetes by controlling their diet, cutting carbs and sweets in order to keep their blood sugar low. While the candy dish might be off limits, some of my patients do not know that dietary supplements can impact their blood sugar, and perhaps in a beneficial way. 

Approximately 1 in 3 Americans are currently living with prediabetes, meaning that their blood sugar is higher than normal, but not yet high enough to be classified as diabetic. The good news for these patients is that with lifestyle changesthe diagnosis of diabetes can be delayed or even prevented.1Lifestyle changes that promote a healthy blood sugar include eating healthy foods like vegetablesand whole grains, increasing physical activityto include most days of the week, and losing any excess weight.2 In addition to these changes, some prediabetic patients might also use dietary supplements to meet their health goals. 

The National Center for Complementary and Integrative Health notes several supplements are currently being studied for their impact of blood sugar levels and the complications of diabetes, like neuropathy.3 Some supplements have shown promise in supporting the way the body processes glucose. In addition to glucose support, these supplements might help reduce sugar cravings and maintain a healthy weight, both of which are essential in preventing disease progression for prediabetics. 

  1. Alpha-lipoic acid– studies indicate alpha-lipoic acid may be helpful in improving insulin sensitivity and reducing symptoms of diabetic neuropathy4,7
  2. Chromium– studies indicate that chromium may be helpful in improving blood sugar control by helping the body process glucose5,7
  3. Gymnema sylvestre– studies indicate that gymnema sylvestre may be helpful in improving blood sugar control and reducing sweet cravings6,7

Unfortunately, despite their best efforts, some patients do develop diabetesand require medication to manage their blood sugar and other health effects of the disease. Starting a medication regimen to regulate blood sugar does not mean they should abandon the lifestyle changes they have already implemented. Diet and exercise are still beneficial in patients with diabetes, and they might even be able to continue their supplements. A healthcare provider can evaluate a medication and supplement regimen and make sure there are not drug-nutrient interactions that could result in side effects, in this case dangerously low blood sugar or hypoglycemia.3,7In addition to your healthcare provider, Persona’s online assessment cross references their supplements with more than 2000 prescription medications, including medications commonly used to manage diabetes, and evaluates these combinations for drug-nutrient interactions. 

Medications and supplements can work in harmony to help meet your health and wellness goals so long as drug-nutrient interactions are identified and managed appropriately. Visit personanutrition.comand take the assessmentto find out which supplements may be right for 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. Centers for Disease Control and Prevention. Prediabetes: Your Chance to Prevent Type 2 Diabetes. https://www.cdc.gov/diabetes/basics/prediabetes.htmlAccessed 10/25/2019
  2. The Mayo Clinic. Prediabetes: diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278Accessed 10/25/2019
  3. National Center for Complementary and Integrative Health. Diabetes and Dietary Supplements. https://nccih.nih.gov/health/diabetes/supplementsAccessed 10/25/2019
  4. Singh U, Jialal I: Alpha-lipoic acid supplementation and diabetes. Nutrition Reviews.2008;66:646–657
  5. Suksomboon N, Poolsup N, Yuwanakorn A. Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. Journal of Clinical Pharmacy and Therapeutics. 2014;39(3):292-306.
  6. Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. Antidiabetic effect of leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients. J Ethnopharmacol 1990;30:295-300.
  7. Birdee GS, Yeh G. Complementary and Alternative Medicine Therapies for Diabetes: A Clinical Review. Clinical Diabetes2010 Oct;28(4): 147-155. 
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Pumpkin Spice Pancake Recipe

by Gabby, MA, BSN

Pumpkin Spice Pancakes

This seasonal pancake recipe is a great way to spice up your favorite breakfast meal! It’s delicious, simple, and nutrient-dense. Pumpkins are packed with nutrients, including beta-carotene, vitamin C, and is a great source of fiber, so you get the great flavor with all the health benefits!

Cook Time: 15 minutes

Yields: 8 servings

 

 

Ingredients:

  • 1 ½ cup almond flour
  • 3 teaspoons baking powder
  • 2 Tablespoon brown sugar
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground clove
  • 1 teaspoon ground ginger
  • 1 cup almond milk
  • 1 cup pumpkin puree
  • 2 eggs
  • 1 teaspoon pure vanilla extract
  • Oil or butter for cooking

 

 

Instructions:

  1. In a large bowl, mix all dry ingredients – almond flour, baking powder, brown sugar, salt, cinnamon, nutmeg, clove, and ginger.
  2. Then in a separate bowl, whisk together the milk, pumpkin puree, eggs, and vanilla extract.
  3. Combine dry and pumpkin mixture together until batter is smooth and has consistency.
  4. Heat a large nonstick skillet over medium-high heat and coat with oil or butter.
  5. Pour about ¼ cup of batter and cook until bubbles begin to form on top and the bottom is golden and crisp. Flip and cook pancakes until the bottom is golden.
  6. Serve immediately with maple syrup and fruit. Enjoy!

 

 

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Cranberry Health Benefits – Digestive & Heart Health

by Gabby, MA, BSN

Health Benefits of Cranberries

Thanksgiving is coming up and as you gather your favorite holiday recipes, you may have some that includes cranberries.

Cranberries and the holidays go hand in hand. And while the vibrant red color brightens up your holiday menu, it also offers a wide range of possible health benefits that give it all kinds of reasons to keep it as a staple year-round.

Cranberries are a member of the heather family with blueberries and bilberries and are also rich in antioxidants and phytochemicals; however, unlike the rest of these berries, cranberries are rarely eaten raw due to their tart and bitter flavor. They are commonly sweetened and cooked or dried to reduce their sharp flavor, and around the holidays, they are often prepared as a sauce. Beyond traditional holiday cranberry dishes, they can also be consumed as a juice, powder, extract, or as a supplement. 

Cranberry supplement

Try our Cranberry supplement

Full-spectrum cranberry powder provides natural support for urinary tract health.*

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Here are some health benefits of cranberries:

Rich in Antioxidants

Cranberries are nutrient-dense and potent in antioxidants including vitamins A, E, C and K. Antioxidants are molecules that help fight free radicals that are associated with multiple illnesses such as heart disease, cancer, and diabetes. There is evidence that shows consuming an adequate amount of antioxidants is essential for optimal health.

Cranberries also have high amounts of proanthocyanidins (PACs), a type of polyphenol shown to provide benefits that help reduce the occurrence of certain infections, help protect the urinary tract, promote heart health, and improve digestive health. Studies have also shown that the vitamin C and phytochemicals such as flavonoids and anthocyanins in cranberries may play a role in reducing oxidative stress, reduce inflammation, and strengthen the immune system.

Promote Digestive Health

A history of research has suggested that cranberries can play a role in supporting digestive health. They are rich in fiber and help facilitate the growth of healthy bacteria while decreasing harmful bacteria from colonizing the gut. This helps relieve symptoms of bloating and constipation when consumed raw or dried.

Support Heart Health

There is growing evidence that shows cranberry juice has the potential to reduce markers of cardiometabolic risk and protect heart health by reducing LDL cholesterol, triglycerides, and insulin resistance. 

Promote Urinary Tract Health

Cranberries have been linked to helping protect against urinary tract infections (UTIs) for decades, primarily when it is a recurring infection. Studies have shown that the antioxidant, PACs in cranberries can help prevent infection-causing bacteria from binding to the walls of the urinary tract, especially E. coli. In a recent study, researchers used bacteria causing UTIs and found when it is treated with antibiotics, these bacteria typically become resistant to its effects over time; however, researchers discovered in this experiment that adding cranberry extract in the treatment process prevents antibiotic resistance from developing by making the bacterial cell wall more permeable to the antibiotic.

Oral Hygiene 

Cranberries have been linked to promote good oral hygiene by preventing bacteria that are responsible for causing plaque formation and cavities to bind to the surface of the teeth. Studies have shown that the bacteria that prevent UTIs help treat plaque formation, cavities, and early gum disease. 

Want to add a cranberry supplement to your daily routine? Take our free assessment to get personalized vitamin recommendations based on your unique needs. Get your personalized recommendations.

References:

  1. Nowak D, Gośliński M, Wojtowicz E, Przygoński K. Antioxidant Properties and Phenolic Compounds of Vitamin C-Rich Juices. J Food Sci. 2018;83(8):2237-2246.
  2. Duffey KJ, Sutherland LA. Adult consumers of cranberry juice cocktail have lower C-reactive protein levels compared with nonconsumers. Nutr Res. 2015;35(2):118-26.
  3. Available at: http://onlinelibrary.wiley.com/doi/full/10.1002/advs.201802333. Accessed October 23, 2019.
  4. Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults. J Nutr. 2015;145(6):1185-93.
  5. M, Bruschini H, Nicodemo AC, Srougi M. Cranberries and lower urinary tract infection prevention. Clinics (Sao Paulo). 2012;67(6):661-8.
  6. Blumberg JB, Basu A, Krueger CG, et al. Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015. Adv Nutr. 2016;7(4):759S-70S.
  7. University of Rochester cases. Available at: http://www.urmc.rochester.edu/news/story/947/give-thanks-for-the-cranberry-say-dental-researchers.aspx. Accessed October 23, 2019].
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Thanksgiving Recipes Gone Healthy!

by Ivy, BSNEx

With the holidays, we find ourselves traveling and spending time with family and of course, sharing delicious meals. One of my favorite things about Thanksgiving is having some of the same foods every year, sharing what we’re grateful for and making memories with my family. What I don’t love as much is feeling super heavy after so I like to make healthier options and everyone enjoys them and feels great!

Give these a try at your family gathering and let us know how you like them!

If you’re feeling a bit bogged down by lots of carbs this holiday season, try swapping traditional mashed potatoes for this tasty roasted garlic mashed cauliflower recipe. All the flavor and lots of fiber!

Mashed Cauliflower

Ingredients:

1 head of cauliflower

2 tablespoons olive oil

1 tablespoon butter

½ teaspoon salt

¼ teaspoon pepper

3  garlic gloves

¼ cup parmesan cheese

  1. Preheat oven to 400 degrees. Drizzle garlic cloves with 1 tablespoon olive oil, wrap in foil and place in oven. Roast garlic until cloves are softened, about 45 minutes.
  2. Chop cauliflower into florets and toss with olive oil, salt & pepper. Spread on baking sheet and roast for 15-20 minutes until soft.
  3. Remove garlic cloves from skin by squeezing upwards, place in food processor with roasted cauliflower, cheese, and butter. Process until smooth and season to taste with salt and pepper, serve immediately.

As nutritionists we like always encourage people to get more veggies, this dish is a great way to add a few more into your big feast and hit your daily dose!

Veggie Grain Salad

Ingredients

1 butternut squash – peeled and cubed

2 cups brussels sprouts

1 cup farro

2 cups kale

2 tablespoons olive oil

2 tablespoons maple syrup

1/2 tsp salt

¼ tsp pepper

1 cup whole pecans

1/2 cup dried cranberries

  1. Preheat oven to 425. Halve brussels sprouts and cut off ends, combine with butternut squash and toss with olive oil and salt and pepper and spread across baking sheet roast for about 20-25 minutes, stirring once.
  2. Bring water to a boil and add farro, cook for about 10 minutes or until al dente.
  3. Combine farro, kale, roasted veggies, pecans and cranberries, toss with maple syrup serve immediately.

This mocktail is a great option with less sugar than those made with soda, but all the flavor from sparkling water to keep you feeling festive and fresh!

Healthy Holiday Mocktail

Ingredients

1 orange, sliced

1 cup of fresh cranberries

2 cups cranberry juice

2 cups pomegranate juice

2 cups orange flavored sparkling water

  1. Combine all ingredients in a pitcher, and add ice, enjoy!
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What is B12 Good for and What Foods Have it?

by Courtney, MPH, CN

There are many vitamins in the “B” family, 8 to be exact. Each B vitamin plays a unique role in the body. For example, thiamin (vitamin B1) is a cofactor for enzymes participating in glucose metabolism. Riboflavin (vitamin B2) on the other hand serves as a coenzyme that works to metabolize drugs. Whentalking about supplements, one B vitamin in particular is more popular than most for the average individual. Can you guess which it is?

That’s the one: B-12!

Vitamin B-12is typically thought of as the “energy” vitamin. Vitamin B-12 certainly plays an important role in energy metabolism but won’t necessarily give you a jolt of energy unless you are experiencing megaloblastic anemia. Anemia is no joke; supporting your diet with additional vitamin B-12 can help correct this blood disease, but for the average person abnormally high amounts of B-12 are not beneficial. However, there are many people who may need an extra dose of B-12. Vitamin B-12 can benefit those who suffer from atrophic gastritis, celiac disease, Chron’s disease, small intestinal bacterial overgrowth or simply adhere to a vegetarian or vegan diet. Even if you don’t need to supplement with vitamin B-12, you should always aim to eat a well-rounded diet that provides your body with a wide range of nutrients. All nutrients are essential in the body to keeping our cells healthy and organs viable. Adults should aim to consume 2.4 mcg of vitamin B-12 per day. Here are the top 10 foods high in vitamin B-12 you can easily incorporate into your diet.

1) Clams
2) Trout
3) Salmon
4) Beef
5) Milk
6) Yogurt
7) Cheese
8) Egg
9) Chicken breast
10) Fortified cereal

If you’re curious if B-12 or any other vitamins are right for you, we’ve got you covered. Take our free assessment to get supplement recommendations personalized for you and delivered to your door each month in convenient daily vitamin packs.

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3 Ways to Support Healthy Aging at Any Stage of Life

by Karina, BSN

3 Ways to Support Healthy Aging at Any Stage of Life

It’s Healthy Aging Month! No matter your age or what stage of life you’re at, it’s a good idea to take steps today to be your healthiest self as you get older. Here are a few of the little things you can do every day to help make aging a little easier: stay active, stay hydrated, and stay rested.

Good health starts on the inside.

Keep your insides hydrated and healthy and it will show on the outside. We all want to look young with radiant glowing skin and it starts with drinking plenty of water, eating fiber rich whole foods (for a healthy gut), and healthy fats. Even as a nutritionist I have some gaps in my diet and need a little boost. Not a seafood lover? Try our Omega-3. Avoid fish altogether? Try our vegan DHA. Omega-3 is great for skin, brain, and helping to keep inflammation at bay. Evening primrose is another that can help with skin as well as assist in maintaining hormone levels that may change as we age. And finally, if you just want better overall help, try our Hair, Skin & Nails supplement. With a blend of herbs, COQ10, and other nutrients this one pill may give you the boost you need to help you look great at any age.

 

Plenty of sleep is a must.

If you haven’t heard, you may have noticed, less hours of sleep are needed as you age. Our Sound Slumber program + stress support is an amazing combination to get you feeling rested. Stress is the great disruptor of many systems, but sleep is affected most by stress. Ashwagandha, Herbal Rest, and other supplements may help you get the sleep you need.

Keep your body moving.

Seems counterintuitive if you have aches and pains, but if you keep moving you will have less pain and stiffness. Not only does this help with blood flow to the body, but movement also keeps the mind sharp. If you can, make it a social event. Find something you enjoy doing with friends and family, or even find local groups to keep your body mobile, mind sharp, and spirit lifted. If your joints are stiff and achy, our joint support supplements may help promote joint health for increased mobility.

Want to find supplements to support healthy aging? Take our free assessment to get supplement recommendations personalized for you and delivered to your door each month in convenient daily vitamin packs.

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All about eye health

by Carielle, MS, RDN

Eye health is a critical part of our health that is often overlooked. Eyes change as we grow older, and it’s important to maintain healthy habits early on to prepare us for changes in eyesight and to prevent problems.

 

Eye fatigue and eye strain

Sore or tired eyes, blurry or double vision, dry or watery eyes, and headaches are all signs of eye fatigue. Eye strain can be caused by prolonged reading, writing, driving, screen viewing, or reading at night or in dark conditions.

 

Tips for healthy eyes

  1. Rest your eyes. Make sure to take breaks from staring at your computer screen for long periods. Use proper lighting and minimize glare. Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
  2. Wear sunglasses. The sun’s harmful rays can contribute to cataracts and macular degeneration. Look for sunglasses that block UVA and UVB radiation.
  3. Eat healthy foods. Eating a healthy diet can also help to keep the eyes healthy. Some foods that are good for eye health are carrots, green leafy vegetables, nuts, seeds, fish, eggs, and citrus fruits.
  4. Avoid smoking. Smoking increases the risk of age-related eye diseases that lead to blindness, like cataracts and macular degeneration. Smoking causes dry eye and damages the tissues of the eye.
  5. Get regular eye exams. Getting your eyes checked every 1-2 years as directed by your ophthalmologist is critical to your eye health. At these appointments, they do routine tests for eye conditions and check your eyesight to see if you need glasses or a change in prescription. If a problem comes up, catching it early is always best for treatment.

 

Common causes of vision loss

Cataracts

Cataracts are clouding of the eye lens. This condition is most common in adults over 40. It develops slowly throughout aging. The symptoms include blurry and cloudy vision. Cataracts can be removed with a minor surgery where the damaged lens is replaced.

Glaucoma

Glaucoma is often linked to increased pressure in the eye, which then causes damage to the optic nerve and can lead to vision loss. Risk factors include age, family history, and those with high blood pressure and heart disease. There’s no cure, but vision loss may be preventable if caught early. 

Macular degeneration

Macular degeneration causes central vision loss, being the main cause of blindness in aging adults. The macula is an area in the center of the retina in the back of the eye. There are two types, wet and dry. In dry macular degeneration, the center of the retina deteriorates. In wet macular degeneration, abnormal blood vessels leak fluid or blood into the macula. There are treatments, but no cure.

Diabetic retinopathy

Diabetic retinopathy is a complication of diabetes, causing damage to the blood vessels in the retina. Complications of diabetes are caused by high blood sugar levels over time. Early stages of diabetic retinopathy may be mild with no symptoms, but if left untreated, may lead to blindness.

 

Eye support supplements

Bilberry

Bilberries contain anthocyanosides which have powerful antioxidants that support vision (1). Persona’s Bilberry supplement contains carrot powder, citrus bioflavonoids, and vitamin A. Bilberry is full of flavonoids that may fight oxidative stress while increasing circulation and supporting blood vessels in the retina (1). Research suggests supplementation may decrease eye fatigue and night blindness (1).

Bilberry

Try our Bilberry

One of nature's richest sources of anthocyanins, bilberry promotes eye health for support you can see.*

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Lutein with Bilberry

Persona’s Lutein supplement also contains bilberry, which is beneficial for eye health (2). Lutein contains carotenoids, pigments found in fruits and vegetables that give their vibrant colors. Carrot powder also contains beta carotene, which can help with retina health. Lutein is naturally present in the back part of the eye that filters blue light and helps maintain cell vitality (2).

Blood Sugar Balance

This supplement contains two powerful ingredients shown to help improve glucose metabolism. First, benfotiamine, an underappreciated form of vitamin B1 shown to lessen damage from high glucose levels, such as diabetic neuropathy and retinopathy (3). Benfotiamine has been used as a diabetes medication in Europe to treat elevated blood sugar and diabetic complications (4). Second, alpha-lipoic acid, an antioxidant that may help to reduce eye diseases like glaucoma and aid in blood sugar control (5).

Omega-3

Supportive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of heart disease, and help the body maintain a balanced inflammatory response (6). Omega-3 fatty acids can contribute to retina health, visual development, and helping to prevent dry eyes (7). Research has linked omega-3s to a decreased risk of macular degeneration (7).

 

If you want to find the right supplements to support your eye health, we’ve got you covered. Take our free assessment to get supplement recommendations personalized for you and delivered to your door each month in convenient daily vitamin packs.

References:

  1. Ghosh D, Konishi T. Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function. Asia Pac J Clin Nutr. 2007;16(2):200-8.
  2. Koushan K, Rusovici R, Li W, Ferguson LR, Chalam KV. The role of lutein in eye-related disease. Nutrients. 2013;5(5):1823-39.
  3. Fraser DA, Hessvik NP, Nikolić N, et al. Benfotiamine increases glucose oxidation and downregulates NADPH oxidase 4 expression in cultured human myotubes exposed to both normal and high glucose concentrations. Genes Nutr. 2012;7(3):459-69.
  4. Haupt E, Ledermann H, Köpcke W. Benfotiamine in the treatment of diabetic polyneuropathy–a three-week randomized, controlled pilot study (BEDIP study). Int J Clin Pharmacol Ther. 2005;43(2):71-7.
  5. Streeper RS, Henriksen EJ, Jacob S, Hokama JY, Fogt DL, Tritschler HJ. Differential effects of lipoic acid stereoisomers on glucose metabolism in insulin-resistant skeletal muscle. Am J Physiol. 1997;273(1 Pt 1):E185-91.
  6. Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA, and DHA. Front Aging Neurosci. 2015;7:52.
  7. Anderson GJ, Connor WE, Corliss JD. Docosahexaenoic acid is the preferred dietary n-3 fatty acid for the development of the brain and retina. Pediatr Res. 1990;27(1):89-97.
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The 4 Best Supplements for Vegans

by Courtney, MPH, CN

If you follow a vegan diet, you know how important it is to have a strong understanding of nutrition. You have to be mindful of every choice you make in order to meet your dietary needs. Sticking to a vegan lifestyle is a serious decision. Vegans are at a higher risk for dietary deficiencies, so it’s crucial that they get the proper micronutrients. Taking daily supplements may help to support your vegan diet and nutritional wellness.

Here are 4 nutrients you should consider supplementing with, and how to select the best one.

1.     Vitamin B-12

Vitamin B-12 is most commonly found in beef, chicken, fish, milk, yogurt, cheese, and eggs. Thankfully, B-12 can also be found in some fortified foods as well, such as breakfast cereals. Symptoms of vitamin B-12 deficiency include tingling or numbness in hands and feet, muscle weakness, confusion, depression, nausea, and bloating or gas.1 A vitamin B-12 supplement is a good addition to any vegan’s supplement routine to prevent deficiency. For the best bioavailability, vegans should steer away from the synthetic form of B-12 called cyanocobalamin, but choose the form naturally found in food. The natural form of vitamin B-12 is called methylcobalamin.

2.     Vitamin D

Vitamin D is difficult to obtain in just food alone if you adhere to a vegan diet. Vitamin D can be found in fatty fish, beef liver, cheese, and egg yolks. Vitamin D, like B-12, can also be found in some fortified foods including dairy products, orange juice, soy milk, and breakfast cereals. A population study released in 2018 states, “…vitamin D deficiency is becoming an epidemic across the United States, even among groups that were not previously labeled “at-risk.”2 Unfortunately, many vitamin D supplements don’t use the active form of vitamin D and aren’t vegan friendly. Your vitamin D supplement should contain vitamin D3, also called 1,25-dihydroxyvitamin D3 (cholecalciferol). A vegan-friendly vitamin D can be sourced from plants instead of sheep’s wool. 

3.     Fatty Acids

If you aren’t eating fish, you probably aren’t getting a large amount of omega-3 fatty acids in your diet. However, there are numerous sources of omega-3 fatty acids a vegan can choose from, including chia seeds, flax seeds, hemp seeds, and seaweed. Fatty acids are essential for nervous system function, including brain health. In fact, DHA may even prevent age-related dementia.3 Obtaining omega-3 fatty acids in your diet is a great way to ensure you are keeping your nervous system, including your brain and eyes, happy. In addition to foods, you can support your diet with a high quality, microalgae-sourced DHA supplement.

4.     Iron

If you aren’t eating red meat, you might be having a difficult time getting iron in your diet. Plant sources of iron are also a little more difficult for the body to utilize than meat-sourced iron. There are many great non-animal sources of iron including lentils, tempeh, black beans, chickpeas, quinoa, pumpkin, pistachios, swiss chard, and collard greens. However, if you are having a difficult time filling your iron needs or your doctor has recently diagnosed you with iron deficiency, you should consider supplementing your diet. The recommended daily allowance of Iron is 8 mg per day for males and 18 mg per day for women.4 Women are more susceptible to iron deficiency during active menstrual years. After menopause, women’s iron needs match men’s. Because Iron can build to dangerous levels in the body, it is best to talk to your doctor about your iron needs first. If you and your doctor agree you are in the market for a supplement, you should choose one that won’t cause stomach upset and includes vitamin C for optimal absorption.

Want vegan supplements personalized for you?

We’ve got you covered. There’s an easy way to find the right supplements to support your vegan diet. Take our free assessment to get custom supplement recommendations and convenient vitamin packs delivered to your door each month.

Sources:

  1. Pernicious Anemia. National Heart, Blood, and Lung Institute. https://www.nhlbi.nih.gov/health-topics/pernicious-anemia. Accessed September 13, 2019.
  2. Parva NR, Tadepalli S, Singh P, et al. Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus. 2018;10(6):e2741. Published 2018 Jun 5. doi:10.7759/cureus.2741
  3. Cole GM, Frautschy SA. DHA may prevent age-related dementia. J Nutr. 2010;140(4):869–874. doi:10.3945/jn.109.113910
  4. Iron. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Updated August 22, 2019. Accessed September 13, 2019.

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