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How Sugar Affects Your Health

by Erica, BSN

Sugar consumption is very high among Americans, averaging about 20 teaspoons per person per day. Research shows that too much sugar in the diet can lead to many health problems. According to the American Heart Association, the maximum amount of sugar you should eat in a day is 9 teaspoons for men and 6 teaspoons for women (1).

Sugar, also called carbohydrate, is the body’s main source of energy. But there are different forms of sugar that make a difference in our health. Naturally occurring sugar in fruits, vegetables, grains, and dairy contain essential minerals, antioxidants, and fiber, with a little protein and fat. Sugar alone will cause blood sugar to spike and plummet. Protein, fat, and fiber helps to keep blood sugar from spiking and maintain a steady supply of energy to the cells. High fiber foods like fruits, vegetables, and whole grains actually help to reduce the risk of chronic disease by controlling blood sugar and lowering cholesterol (2).

 

Why sugar is unhealthy

Eating a sweet treat isn’t going to cause harm, but it’s daily over-consumption that can lead to elevated blood sugars and weight gain (3). Studies have confirmed excess sugar consumption to be associated with increased inflammation in the body, causing obesity and chronic disease, specifically heart disease, type 2 diabetes and certain cancers (4)(5).

High fructose corn syrup (HFCS) is sweetener made from corn that includes fructose and glucose and is added to many beverages and processed foods. Since fructose is metabolized in the liver, large amounts can cause more fat storage, fatty liver disease, and high triglycerides, which are risk factors for heart disease (6).

The immune system can be affected by high consumption of sugar and hinder the ability to fight sickness.

Research also shows a link between sugar and an increased risk of depression (7).

Other names for sugar

There are many different names used for sugar that are hidden on ingredient labels. Look for these names and limit or avoid them as much as you can.

  • Corn syrup
  • High Fructose Corn Syrup
  • Fruit juice concentrate
  • Cane juice
  • Brown sugar
  • Honey
  • Agave nectar
  • Maple syrup
  • Dextrose
  • Fructose
  • Glucose
  • Lactose
  • Maltose

 

What foods to avoid

Soda – There is not only a ton of sugar in soda, but it also contains other ingredients that are not good for you. Sparkling water or kombucha are better low/no-sugar alternatives that are carbonated.

Fruit juices – There’s just as much sugar in fruit juice as there is in soda. Drink more water.

Baked goods – This includes pastries, donuts, cookies, and cakes. Although delicious, they are very high in sugar.

Candy – Replace with healthier sweet options like dark chocolate or berries.

Low-fat foods – These foods are often high in sugar because the fat has been removed. Use full fat options instead.

 

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:

  1. Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120(11):1011-20.
  2. Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler Rep. 2016;18(12):75.
  3. Campos C. Chronic hyperglycemia and glucose toxicity: pathology and clinical sequelae. Postgrad Med. 2012;124(6):90-7.
  4. Fung TT, Malik V, Rexrode KM, Manson JE, Willett WC, Hu FB. Sweetened beverage consumption and risk of coronary heart disease in women. Am J Clin Nutr. 2009;89(4):1037-42.
  5. Larsson SC, Bergkvist L, Wolk A. Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study. Am J Clin Nutr. 2006;84(5):1171-6.
  6. Ter horst KW, Serlie MJ. Fructose Consumption, Lipogenesis, and Non-Alcoholic Fatty Liver Disease. Nutrients. 2017;9(9)
  7. Guo X, Park Y, Freedman ND, et al. Sweetened beverages, coffee, and tea and depression risk among older US adults. PLoS ONE. 2014;9(4):e94715.

 

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.
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Is Your Medication to Blame for Your Sleep Issues?

by Brandi, PharmD

Having trouble sleeping? We have all been there, staring at the clock, thinking to ourselves, “Why can’t I sleep?” Sometimes the answer is easy. Our mind is racing over a project coming up at work or some conflict in our personal life. Maybe that after-dinner coffee wasn’t the best idea. However, these situations usually only disrupt our sleep for a short while. What about chronic sleeplessness that seems to have no cause at all? Did you know that your medication could be to blame?

 

Medications often come with side effects. Unfortunately, some of these side effects can lead to a poor night’s sleep. For instance, several medications prescribed for heart health carry a side effect of muscle pain that can keep patients up at night. Medications taken for seasonal allergies or the common head cold can cause daytime drowsiness making it more difficult to sleep at night. So, could one of your medications be the cause of your insomnia?

 

Here is a quick list of drugs suspected to hinder a good night’s sleep.1,2

 

  • ACE inhibitors (for blood pressure)
  • Alpha-blockers (for prostate)
  • Angiotensin II Receptor blockers (for blood pressure)
  • Antihistamines (for colds or allergies)
  • Beta-blockers (for blood pressure)
  • Corticosteroids (for inflammation)
  • Cholinesterase inhibitors (for dementia)
  • Selective serotonin re-uptake inhibitors (for anxiety or depression)
  • Statins (for cholesterol)
  • Thyroid hormone (for hypothyroidism)

Do you suspect one of your medications is keeping you up at night? There are ways to improve your quality of sleep.

 

The first step to improving sleep for any patient is ensuring you are practicing good sleep habits. A few simple changes in your nighttime routine could help you fall asleep more easily and stay asleep longer. These include a relaxing bedtime routine where you put away your cell phone or tablet and go to bed at the same time every night.3

 

Secondly, talk to your healthcare provider about the medications you are taking to see if they might be affecting your quality of sleep. If this is the case, the solution might be as simple as the following:

 

  • Changing the time at which you take your medicine. Corticosteroids taken earlier in the day can reduce the likelihood that they will keep you up at night.

 

  • Changing to a different medication or a lower dosage of your current medication. Muscle pain with a statin is more common with certain drugs within that class and at higher doses. A lower dose of a different statin might fix the problem.4

 

  • Adding a supplement to support better sleep. Beta blockers are thought to inhibit your body’s ability to release melatonin, a hormone closely linked with sleep, so adding a melatonin supplement could improve your quality of sleep.5

 

Regardless of the answer, your healthcare provider is there to help you get the rest you need. Persona is here to help too. Take our free personal assessment and include your medications to see what recommendations could be right for you.

 

 

References

1.) Neel AB. “ 10 Types of Meds That Can Cause Insomnia.” AARP. https://www.aarp.org/health/drugs-supplements/info-04-2013/medications-that-can-cause-insomnia.html Accessed May 7, 2019

2.) “How Medications May Affect Sleep.” National Sleep Foundation. https://www.sleepfoundation.org/articles/how-medications-may-affect-sleep  Accessed May 7, 2019

3.) “Healthy Sleep Habits” American Academy of Sleep Medicine. 9 February 2017. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits Accessed May 7, 2019

4.) “Statin side effects: Weigh the benefits and risks.” Mayo Clinic. 11 April 2019 https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/statin-side-effects/ Accessed May 14, 2019

5.) Scheer FAJL, Morris CJ, Garcia JI, et. al. “Repeated Melatonin Supplementation Improves Sleep in Hypertensive Patients Treated with Beta Blockers: A Randomized Control Trial.” Sleep 2012 Oct 1; 35(10): 1395-1402

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.

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Improve Eye Health with These Natural Supplements

by Angie, MS, RDN

How much time do you spend looking at screens each day? A typical job might consist of spending 8 hours in front of a computer. Combine that with watching a show at night and scrolling through social media. Pretty soon, you’ve spent half of your day looking at screens. In fact, research shows that Americans are spending 11 hours a day on average interacting with screens, which is more than ever before (1).

All of that screen time can’t be good for our eyes. There are a number of ways to reduce screen time, such as putting your phone in a drawer when you get home from work. But for many of us, it’s impossible to significantly reduce our screen time when our jobs are reliant on it. Screen time isn’t the only factor that is harmful for eye health. Age-related macular degeneration (AMD) is the most common eye condition that leads to loss of vision in the United States.

Thankfully, some supplements have been shown to improve eye health and healthy vision.

Natural Supplements to Support Eye Health

Lutein & Zeaxanthin – these two powerful carotenoids go hand in hand and actually exist in high quantities in the retina of the eye. They help to filter harmful effects of blue light emitted by our screens and help maintain healthy eye cells (3). In food, they can be found in green leafy vegetables.

Lutien Supplement

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An eye-friendly blend of lutein, bilberry, and carrot root powder provides support you can see.*

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Fish Oil – Omega-3 fatty acids, particularly DHA, has been shown beneficial for eye health, especially for eye development in infants because of the structural role it plays in the retina (4). Adult studies link EPA and DHA, components of fish oil, to improving eye conditions like glaucoma, dry eyes, and macular degeneration because of neuroprotective effects (5).

Antioxidants A, C, and E (Think ACE) – You probably remember your parents telling you to eat your carrots for healthy eyes when you were a kid. That’s because carrots are a good source of vitamin A. Actually, one of the first signs of vitamin A deficiency has to do with your eyes—night blindness. The eyes have a higher metabolic rate than other areas of the body and require more antioxidant protection (5). Vitamin A, vitamin C, and vitamin E are all powerful antioxidants beneficial for eye health.

Eyebright – Euphrasia Officinalis (also called Eyebright) is a singular herb that is used amongst herbalists for treating eye irritation. It naturally contains vitamin A, B1 and B2. It has antioxidant, anti-inflammatory, and regenerative properties (2). Persona has a powerful combination of Lutein, Zeaxanthin, Bilberry, Carrot Root Powder and Eyebright all in one capsule here.

Whether you’re looking for natural supplements to support your eye health or you have other concerns, Persona offers a better way to get better vitamins. The best part is that we have options for you. Start by taking our free 3 to 5-minute assessment to get personalized vitamin recommendations based on your unique needs. Or if you already know what you need, try our convenient Essential pre-packs. Get the right vitamins for you delivered right to your door.

Sources:

  1. The Total Audience Report: Q1 2016. What People Watch, Listen To and Buy. https://www.nielsen.com/us/en/insights/reports/2016/the-total-audience-report-q1-2016.html. Accessed May 13, 2019.
  2. Paduch R, Woźniak A, Niedziela P, Rejdak R. Assessment of eyebright (euphrasia officinalis L.) extract activity in relation to human corneal cells using in vitro tests. Balkan Med J. 2014;31(1):29–36. doi:10.5152/balkanmedj.2014.8377
  3. Koushan K, Rusovici R, Li W, Ferguson LR, Chalam KV. The role of lutein in eye-related disease. Nutrients. 2013;5(5):1823-39. Published 2013 May 22. doi:10.3390/nu5051823
  4. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999;40(3):211-25.
  5. Rasmussen HM, Johnson EJ. Nutrients for the aging eye. Clin Interv Aging. 2013;8:741-8.
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.
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Interested in learning what supplements are right for you? Take our free assessment.

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How Does Sleep Affect Your Metabolism?

by Erica, BSN

We all know sleep is important, but it’s even more vital than you might think. Research shows that losing sleep could be affecting your metabolism and causing weight gain and many other health issues. Many people simply don’t get enough sleep. Experts recommend that adults should get 7-9 hours of sleep per night, but about a third of Americans are only getting 6 hours of sleep or less. If you’ve been sleep deprived, now’s the time to start getting more rest.

What is metabolism?

Metabolism is defined as all the chemical processes in the body. The metabolic rate is how fast calories are burned. There is a certain number of calories required to keep you alive with all your organs functioning at rest, the Basal Metabolic Rate (BMR). The speed of metabolism varies person to person and many factors will affect your metabolic rate, such as age, muscle mass, physical activity, and hormones (1)(2)(3)(4). One study showed a decrease in resting metabolic rate in people with only 4 hours of sleep for 5 nights in a row, then returning to normal after 12 hours of uninterrupted sleep (5).

What are the effects of poor sleep?

Weight gain – Studies have shown those who lack sleep are more likely to gain weight or become obese (6)(7). Poor sleep is also associated with heightened cravings and may throw off balance of metabolic hormones that regulate hunger (8).

Heart disease – Much research has concluded that people who get little sleep have a higher risk of heart disease and stroke (9).

Insulin resistance – Sleep deprivation has shown to have negative effects on blood sugar and increase risk of type 2 diabetes (10). Research shows sleep deprived individuals to have lower glucose tolerance and signs of prediabetes (10).

Immunity – The body produces infection-fighting substances called cytokines while you sleep. Lack of sleep prevents the immune system from being able to fight off bacteria and viruses and then also takes longer to recover from illness (11). Research shows that people who don’t get enough sleep are more likely to get sick after being exposed to a virus, such as a common cold (11).

What are some healthy sleep habits?

1. Set a sleep schedule and stick to it.

2. Stop scrolling and turn off electronic devices at least 30 minutes before bedtime.

3. Avoid caffeine for several hours before bedtime.

4. Exercise regularly, which promotes more restful sleep but do it earlier in the day.

5. Create a relaxing bedroom, like a comfy bed in a cool room that’s quiet and dark.

Which supplements can help with sleep?

Melatonin – naturally regulated in the body, rising and falling during specific times of the day. Melatonin production can be disrupted by many factors including an inconsistent sleep schedule. Persona’s low-dose supplement supplies the body with its natural sleep hormone.

Herbal Rest – a powerful combination of 3 key ingredients working in different ways to help you fall and stay asleep: Magnesium citrate (one of the most bioavailable forms that promotes muscle relaxation), L-theanine (can lower anxiety to help you fall asleep), and hops flower extract (to help you stay asleep).

L-Tryptophan – an essential amino acid that assists with creating proteins and brain-signaling hormones. L-tryptophan gets converted to serotonin in the body, which can help improve sleep and overall mood.

5-HTP – 5-hydroxytryptophan, or 5-HTP, is used by the body to create a chemical called serotonin. Serotonin is well known to enhance mood and is a target of pharmaceutical antidepressants. Serotonin can also improve sleep and pain by supporting the function of the central nervous system.

Ashwagandha – an adaptogenic herb (natural substances that help the body adapt to stress and exert a normalizing effect upon bodily processes). It is derived from the root of a plant related to tomatoes and potatoes. Persona’s Sensoril® Ashwagandha has been shown to help boost energy, improve sleep, mood, overall vitality.

Whether you’re looking for natural supplements to support your sleep or you have other concerns, Persona offers a better way to get better vitamins. The best part is that we have options for you. Start by taking our free 3 to 5-minute assessment to get personalized vitamin recommendations based on your unique needs. Or if you already know what you need, try our convenient Essential pre-packs. Ready to have the right vitamins for you delivered right to your door? Get Recommendations or See Essential Packs.

Sources:

1. Fukagawa NK, Bandini LG, Young JB. Effect of age on body composition and resting metabolic rate. Am J Physiol. 1990;259(2 Pt 1):E233-8.

2. Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990;86(5):1423-7.

3. Knab AM, Shanely RA, Corbin KD, Jin F, Sha W, Nieman DC. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Med Sci Sports Exerc. 2011;43(9):1643-8.

4. Weaver JU. Classical endocrine diseases causing obesity. Front Horm Res. 2008;36:212-28.

5. Spaeth AM, Dinges DF, Goel N. Resting metabolic rate varies by race and by sleep duration. Obesity (Silver Spring). 2015;23(12):2349-56.

6. Cappuccio FP, Taggart FM, Kandala NB, et al. Meta-analysis of short sleep duration and obesity in children and adults. Sleep. 2008;31(5):619-26.

7. Shechter A, O’keeffe M, Roberts AL, Zammit GK, Roychoudhury A, St-onge MP. Alterations in sleep architecture in response to experimental sleep curtailment are associated with signs of positive energy balance. Am J Physiol Regul Integr Comp Physiol. 2012;303(9):R883-9.

8. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004;1(3):e62.

9. Cappuccio FP, Cooper D, D’elia L, Strazzullo P, Miller MA. Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. Eur Heart J. 2011;32(12):1484-92.

10. Spiegel K, Leproult R, Van cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999;354(9188):1435-9.

11. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-37.

 

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.
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Health Tips for Summertime

by Erica, BSN

Summer is approaching and that means warm weather, vacations, and kids home from school. Keep your family healthy and safe this summer with these simple tips.

 

  1. Hydrate

Every cell and tissue in your body needs water to function properly. If we don’t drink enough water, it’s easy to get dehydrated, which can impair energy levels and brain function (1). During exercise or in the heat, water is lost more quickly and the need for water increases.

How much water do you need? There is no straight answer to that. Hydration needs may vary depending on body size, age, climate, exercise, and level of sweat. The 8×8 rule is easy to remember and may be a good place to start (8oz, 8 times a day or 64oz per day), but again, you may need more or less than that.

Drink water throughout the day, especially when you’re thirsty. This summer, remember to take frequent water breaks and consider an electrolyte drink if you’ve been active.

 

  1. Use Sunscreen

Protect your skin against harmful ultraviolet (UV) rays. Repeated sun damage puts you at risk for skin cancer and it’s also the cause of premature aging. Be diligent about using sunscreen daily. Wear protective clothing if necessary.

 

  1. Wear Sunglasses

Sunglasses are not just for fashion but for protecting your eyes from UV rays. The sun’s harmful rays can contribute to cataracts and macular degeneration. Look for sunglasses that block UVA and UVB radiation. You can also protect your eyes by wearing a wide-brimmed hat.

 

  1. Get Outside

Summer is a great time to get outside for some physical activity and fresh air! It’s good for your body and your emotional health, giving you energy and a clear mind. Some fun summer activities might be hiking, playing sports, or a low-key walk.

 

  1. Stay Cool

High climate temperatures can be dangerous in some cases and lead to hyperthermia, where body temperature becomes too high (2). Don’t let yourself get overheated and find a cool place or air-conditioned space to rest and drink plenty of fluids. Please seek medical attention if you experience symptoms of dizziness, nausea, muscle cramps, rapid heart rate, or confusion (2).

 

  1. Relax

Get rid of stress this summer! Incorporate some stress relieving activities such as meditation, yoga, or reading something enjoyable. Do what is relaxing to you. Try not to put too many events on your calendar and relax without feeling guilty about it.

 

  1. Enjoy Summer Fruits and Vegetables

Boost your nutrients this summer by including some fresh, delicious produce in your diet. Fruits and vegetables contain many vitamins and minerals, antioxidants and fiber.

Some great summer fruits include berries, melons, cherries, peaches, and pineapple. Your summer veggie options could be avocado, cucumber, arugula, or zucchini. Here’s a link to the National Farmers Market Directory, where you can find local seasonal produce in your state: https://www.ams.usda.gov/local-food-directories/farmersmarkets.

Sources::

  1. Wilson MM, Morley JE. Impaired cognitive function and mental performance in mild dehydration. Eur J Clin Nutr. 2003;57 Suppl 2:S24-9.
  2. Wein H, Hicklin T. Stay Cool: Getting Too Hot Can Be Dangerous. NIH News in Health. https://newsinhealth.nih.gov/2013/07/stay-cool. Accessed May 6, 2019.

 

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. 
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Summer Workout Ideas

by Julia, BSN

Summer is a great time to really kick things into gear when it comes to fitness. The weather has finally shifted, and sunshine with the fresh air is on your side to keep you motivated. Even if you have found yourself sitting on the couch, lounging around and eating junk food, I’m here to tell you it is not too late; you still have weeks to repair the damage. It’s time to start now, no procrastinating!

I have detailed below some simple and fun ideas to stay in shape during the summer months.

Water fun:

· Paddle boarding – This is a great workout that will keep you cool! You can burn 305-430 calories leisurely paddling for about an hour.1 It’s not only an excellent core workout, but also for the legs, back, shoulders, and arms.

· Kayaking – This is a fun workout, and you can grab a buddy to join. It’s especially great for targeting the shoulders, back, and chest. It can also help with grip since you will be holding onto the paddle firmly.

· Water aerobics – Working out in the water means that your body is forced to work harder. Also, if you have any orthopedic issues, this is extremely easy on the joints.

· Head to the gym – I know the summer is the most difficult time to go to the gym. Look at it as enjoying a nice, cool air-conditioned place for a little bit. It’s even better if the gym has an option to be inside or outside, that way you can get the benefits of working out but still able to soak up some vitamin D.

· Summer activities – You can sneak in a bit of exercise with some summer-friendly activities. For instance, washing the car and gardening can burn about 100 calories every 30 minutes. Throwing a frisbee, walking the dog, or playing a game of volleyball can also be a great way to get the heart rate going.

With these suggested summer workouts, make sure you’re enjoying the summer weather safely. It’s a good idea to invest in some moisture-wicking clothes, which will help pull the moisture away from your skin so your body can stay cool. Also, if you need to break up your workouts and slow the pace, that is fine as well. Just make sure you are staying hydrated! Persona Nutrition offers fitness supplements. Some of my favorites are the BCCAs, which support lean mass and decrease muscle fatigue. Also, MSM can decrease muscle soreness and supports a healthy inflammatory response. Astaxanthin is great for the cardiovascular system and joint health.

Don’t hesitate to take our assessment for personalized vitamin regimen based on your health and lifestyle. Persona is the only Science-Based supplement provider on the web today. You can also check out the Fitness Formula available in our Essential Packs!

1. Cox A. SUP Fitness: How many calories does paddle boarding burn? Sup Connect. Published January 1, 2019. Accessed May 7, 2019.

 

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. 
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Didn’t Sleep Well Last Night? 3 Ways to Boost Energy Today

by Courtney, MPH, CN

Didn’t sleep great last night? Don’t sweat it, it happens.

 

Sleep can be impacted by multiple factors including stress, late night caffeine intake, or from staring at your phone for too long. In fact, the majority of us will experience symptoms of insomnia at some point in our lives. You can improve your sleep by exercising, mediating, eating well, and exercising every day. While it’s not great to lose sleep in the long term, there are a few tricks you can utilize to boost your energy on a post-sleep deprived evening. Here are 3 ways you can improve your energy today.

 

1)     Eat a carb-friendly breakfast

No, I’m not talking about your favorite PopTart or pancakes covered in syrup. I’m talking about a breakfast comprised of blood sugar stabilizing carbohydrates that will offer you sustained energy throughout the day. After a poor night’s sleep, grabbing an on-the-go meal high in sugar and refined carbohydrates is likely to lead to a mid-morning blood sugar spiral, making your already-tired body work even harder. Instead, focus on fiber-rich foods including oats, buckwheat, seeds, apples, and berries. Try making a warm bowl of oatmeal, seeded whole wheat toast with an egg and avocado on top, or a banana with almond butter.

 

2)     Take a brisk walk

A brisk walk is sure to get your heart pumping and blood moving. A study published in the British Medical Journal found that getting up and moving after sitting for long periods of time can improve feelings of fatigue.1 In addition, just one 30-minute walk at 4 miles per hour can burn anywhere from 135-200 calories.2 Even if you can’t fit in 30 minutes, take a quick jog around the block to help waken your mind and body.

 

3)     Get ready the long way

Don’t skimp on self-care! Give yourself enough time to get ready the long way; take a shower, wash your face, style your hair, or whatever else you need to do. Self-care makes you feel more confident to tackle your day, even if you don’t feel energetic. If you can handle it, taking a cold shower is a sure way to fire up your body. Studies show that exposure to cold can activate the nervous system and increase endorphins and adrenaline in the brain.3 Cold showers may also send electrical impulses from nerve endings to the brain, which have been shown to reduce symptoms associated with depression.

 

No matter what you decide to do, focus on keeping a positive mood, even when you don’t feel like it. As Leonardo Di Vinci once said, “…a day well spent brings happy sleep”.

 

Struggling with sleeping? Try Persona’s Sound Slumber Program to improve your quality of sleep.

 

 

Sources:

1)     Wennberg P, Boraxbekk CJ, Wheeler M, et al. Acute effects of breaking up prolonged sitting on fatigue and cognition: a pilot study. BMJ Open. 2016;6(2):e009630.

2)     Calories burned in 30 minutes for people of three different weights. Harvard Health Publishing. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities. Published July 2004. Accessed May 7, 2019.

3)     Shevchuk NA. Adapted cold shower as a potential treatment for depression. Med Hypotheses. 2008;70(5):995-1001.

 

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
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Summer Squash and Basil Pasta

by Courtney, MPH, CN

Mmm, the smell of fresh basil!

 

Basil can lighten up a dish anytime of the year, but it’s especially refreshing in the summer. Exceptionally high in vitamin K and a good source of vitamin A, basil isn’t just great for savory dishes but can also be used to dress up spritzers and lemonades on a warm day as well. Basil comes from the Greek word, basileus, or “king”. Paired with summer squash and tossed in pasta, it’s clear basil rules this dish.

 

Total Time 25 minutes

 

Ingredients

2 pounds summer squash and zucchini

8 garlic gloves, minced

1/4 cup olive oil

1 tablespoon kosher salt

1 teaspoon red pepper flakes

12 ounces whole wheat rigatoni or penne

1/2 cup grated parmesan

1 tablespoon fresh lemon juice

1/2 cup fresh basil leaves

 

Directions

  1. Heat oil over medium in a large skillet and cook garlic until lightly browned.
  2. Add squash and increase heat to medium-high, season with salt.
  3. Cook until squash is soft, about 12-15 minutes, season with red pepper.
  4. Bring a large pot of water to boil and add pasta.
  5. Cook until noodles are soft, set aside ½ Cup pasta water, drain remaining.
  6. Combine pasta with squash in skillet and add pasta water.
  7. Cook for an additional 5 minutes and add parmesan gradually until pasta is coated.
  8. Toss in lemon juice, basil, and serve with additional parmesan cheese if desired.

 

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
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Easy Bedtime Herbal Tea

by Courtney, MPH, CN

Whether to pick me up or help me relax, tea is one of my absolute favorite drinks. I love waking up to a warm (or iced in the summer) cup of tea. A robust black tea in the morning for a little caffeine boost, a subtle cup of green in the afternoon when I’m feeling a mid-day slump, and a cozy herbal in the evening suits me just fine. One of my favorite parts about traveling is visiting countries that have tea ingrained in their culture. In Ireland, tea is offered with just about every meal, and a scone is sure to accompany it. Near my hometown lies a historic tea house that still serves fresh biscuits, jam, cream, and a menu full of teas that can overwhelm even the most skilled tea connoisseurs. I love to visit the tea house on a lazy Sunday with my friends; I simply can’t get enough of tea! If you haven’t hopped on the tea bandwagon yet, it’s never too late. Tea has countless health benefits, including being an effective natural sleep aid. Enjoying a good book with a cup of chamomile tea is my favorite way to fall asleep. Here is an easy-to-craft bedtime tea that you are sure to love.

 

Prep time

10 minutes

Serves 4

 

Ingredients

·        5 Cups of water

·        3 Tsp chamomile

·        1 Tsp lavender

·        Coconut oil

·        Raw honey

·        Milk or milk alternative

 

Directions

1.      In a large sauce pan, combine water, chamomile, and lavender.

2.      Bring to a boil on high heat and reduce to a simmer for 5 minutes.

3.      Pour water into 4 cups with a strainer to remove herbs.

4.      Stir in coconut oil, honey, and milk to taste.

 

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
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3 Reasons You Can’t Fall Asleep

by Courtney, MPH, CN

We all toss and turn at night from time to time. Most people experience symptoms of insomnia at some point in their lives. In fact, 1 in 3 people suffer from mild insomnia.1 There are many reasons why we struggle to fall asleep; the awkward meeting we had at work that is still bothering us, the “low bank funds” email we received after our Starbucks run, or the leak that won’t stop dripping in the kitchen. When your sleep suffers, so does your health. Not sure exactly how to improve your sleep or why you aren’t sleeping well? Here are three reasons why you may not be getting a great night’s rest.

1) You can’t put your phone down

We carry our phones with us everywhere we go. Can you even remember the last time your phone was out of reach? Staring at your phone so often can disrupt your natural sleep cycle. The National Sleep Foundation states, “The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.”2 In addition, sleeping with your mobile phone within reach can disrupt your sleep due to middle-of-the-night texts, emails, app notifications, or calls.

2)You are too stressed out

Stress and sleep disturbances are a never-ending cycle. You lie in bed feeling stressed, which prevents you from falling asleep. Your lack of sleep releases stress hormones in the body and then symptoms of physical stress develop.3 This can continue for months, causing feelings of anxiousness around the thought of sleeping. If you aren’t sure that stress is the reason you are having a difficult time falling asleep, look for these three symptoms: tense muscles, a racing heart, and a busy mind that won’t shut off.4

3)You are secretly consuming caffeine

Most of us are familiar with caffeinated drinks such as coffee and black tea. However, caffeine can lurk in lesser known foods. Do you love to sit down at night and scoop up some of your favorite chocolate ice cream or take an Excedrin for your migraine after a long day? Drinks aren’t the only things that contain caffeine, and even prescription medications contain caffeine as an active ingredient. Watch for caffeine-containing foods such as chocolate products including ice cream, cereals, brownies, pudding, and medications for pain such as Midol and headache relievers.5,6

There are habits that you can implement in your daily routine to improve your sleep. Start by reducing stress by exercising daily, meditating before bed, or completing tasks early in the day that are keeping you awake at night. Lastly, avoid caffeine-containing foods at least 2 hours before bed, and stash your phone away an hour before you hit the pillow. A good night’s rest is the best way to keep your body healthy.

Sources:

  1. Insomnia. Sleep Health Foundation. https://www.sleephealthfoundation.org.au/pdfs/Insomnia.pdf. Accessed April 30, 2019.
  2. Ways Technology Affects Sleep. National Sleep Foundation. https://www.sleep.org/articles/ways-technology-affects-sleep/. Accessed April 30, 2019.
  3. Sleep and Stress. National Sleep Foundation. https://www.sleep.org/articles/sleep-and-stress/. Accessed April 30, 2019.
  4. 3 Signs You’re Too Stressed to Sleep – and How to Unwind. National Sleep Foundation. https://www.sleepfoundation.org/articles/3-signs-youre-too-stressed-sleep-and-how-unwind. Accessed April 30, 2019.
  5. Caffeine and Headache. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/9645-caffeine-and-headache. Accessed April 30, 2019.
  6. Foods with Caffeine. National Sleep Foundation. https://www.sleep.org/articles/foods-with-caffeine/. Accessed April 30, 2019.
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
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Interested in learning what supplements are right for you? Take our free assessment.

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Recent Posts

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