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Cognitive Care Support Memory Support

5 min read

Sleep Cleanses Your Brain

Sleep Cleanses Your Brain

Most of us know from experience that lack of sleep can cause us to think less clearly, impair learning, lead to poor decision-making, even impair motor skills.  Long bouts of insomnia can lead to increased risk of migraines, seizures, hallucinations, and eventually leads to death.  A study recently published in Science (Xie L, 18 October 2013) may shed some light as to why sleep is so very necessary.

By imaging the brains of mice, researchers were able to see that the spaces between the brain cells of sleeping mice were 60% larger than in their brains while they were awake.  This space allows fluids inside the brain to flow more freely during sleep.  These fluids clear away neurotoxins that accumulate in the spaces between neurons due to normal brain function throughout our waking hours.  The build-up of these toxins are associated with many diseases of cognitive decline, like Alzheimer’s Disease.  Researchers found that while sleeping, the brain was able to clear away toxins twice as quickly as when awake.

If you have trouble sleeping, try considering the following:

  • Avoid eating large meals right before bed.
  • Avoid caffeine and chocolate late in the day.  People process caffeine differently, so if you’re a regular coffee/tea drinker, you may want to experiment by cutting off your caffeine supply earlier in the day to see if that helps.  Alcohol can also disrupt sleep for some people, especially since it can lead to heartburn for some people, and drinking too much before bedtime means you will likely need to get up and use the restroom during the night.
  • Be sure to get enough regular exercise.  At least 30 minutes most days will help keep you fit, expend nervous energy, and reduce anxiety.
  • Try adding a relaxation technique to your evening routine, like meditation, yoga, or breathing exercises.  These will help your mind and body relax and get ready for sleep.
  • Some herbs can help with relaxation and sleep:
    • Valerian root has been recommended for centuries as a mild sedative for dealing with stress and treating insomnia.  Research has supported these traditional uses, finding that small doses may have a sedative effect on the central nervous system and be beneficial to people suffering from stress and anxiety.  Larger doses of a concentrated and standardized extract have been studied and found effective in inducing sleep when taken 30 to 60 minutes before bedtime.
    • Tryptophan is an essential amino acid necessary for synthesizing the neurotransmitter, serotonin, which regulates sleep cycles.  It is found in many protein containing foods (you’ve probably heard it blamed for the reason you’re so sleepy after Thanksgiving turkey!) but is also available in therapeutic doses as a supplement.

Source:

  1. Xie L, e. a. (18 October 2013). Sleep Drives Metabolite Clearance from the Adult Brain. Science, 373-377.

 

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.

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Immunity Nervous System

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Less is More in Stress Reduction

When stress strikes. We need to act.  We need to heed the signals of stress that our body gives and take ample time to remedy them.  And in doing so, a less is more approach can be very effective. In the process of abating our stress, we do not need to spend a fortune or accumulate a bunch of stuff in or along the way.  If anything, stress reduction is often better accomplished through a general overall reduction.  This refers to reducing the stuff from our lives that impedes healthy activity (wastes our time) and also refers to the reduction of activities that require purchasing things. This concept is premised on the idea that our activities for stress reduction should require nothing but our presence and our time.

Examples of such activities include simply getting outdoors, walking, jogging, people watching, bird watching, biking, hiking, strolling and sitting.  The act of taking in fresh air and using an outdoor activity as a moving meditation reduces stress in many ways. This kind of activity beneficially affects our hormones, our rate of respiration and our blood pressure.  The activities recommended should be enjoyed away from commercial areas full of marketing, advertisements and other impulses that trigger stress and consumerism.  Consumerism and both the drive and need to have stuff and self- identification through consumption fundamentally disassociates a person from who they really are.  This set of beliefs that we have been trained to have are not only completely untrue and unhealthy, but also increase the biochemical responses triggering stress.  In a nut shell, this simply means, the more you have the more stressed out you become.  So let’s get back to less is more!

You can start the less is more approach to reducing your stress right now.  As you read the remainder of this article, pay close attention to your posture and your breathing.  Become aware of how you are feeling right now.  If it is possible, prepare your mind to relax and take a five minute break from work or get ready to take a nice walk.  When you are outside relaxing today, mentally list all of the activities, things and stuff that bogg you down and make your life more complex than it needs to be.  When you can, start to remove these items from your life.  You can also mentally list all of the calming activities you do like and make daily intentions to replace time and energy zapping activities with new healthy and restorative activities.  The more you whittle down the trivial, cluttered, un-enjoyable and stressful activities in your life, the less stress you will feel and the more time you will have to do those things that bring you true joy.

Once you feel that you have a handle on these concepts, your stress is decreasing and you have made strides editing out time and energy zappers, there are a few other changes necessary for healthy stress reduction.  Just like your activities, your nutrition needs to be assessed and you need to take a critical look at what you are putting in your body.  If what you are putting in your body has many ingredients, chemicals and fillers, meaning it is processed and bad for you, get rid of it.  The less is more rule applies here too. Your body requires food with less ingredients that offer more nutrition.  Whole foods, those that are not processed and are good for you, soothe your brain, balance your blood sugar and regulate your hormones.  This directly effects your body’s reactions to and abilities to cope healthily and calmly with both life events and stressors.   Pairing sound and simple living with sound and simple nutrition is the essence of less is more stress reduction. Believe in yourself, respect yourself and try out the less is more approach today.

 

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.

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Nervous System Stress Support

5 min read

The Lausen System: Nine Simple Steps to Facial Harmony

The Lausen System: Nine Simple Steps to Facial Harmony

There is a system to facial harmony known as the “Lausen” system.  The Lausen system includes nine simple steps to facial harmony that begin with the upper jaw or maxilla.

  • The first step is to smile, the jaw holds the true key to facial harmony and the upper jaw, if held open and relaxed, relays the message of beauty from your face to others around you.
  • The second step in facial harmony is to breathe properly and that is done strictly through the nose.  The nasal passages provide the best path for optimal breathing and relax the face.  Mouth breathing can lead to poor facial structure and abnormal dental development.
  • The third step to facial harmony includes the lower jaw, the mandible. The lower jaw needs to be in proper alignment with the upper jaw and held in a relaxed smile.  A properly positioned lower jaw will allow for optimal head posture and decrease headaches, TMJ and other problems associated with a tight and rigidly positioned jaw.
  • Next, step four in total facial harmony, the temporomandibular joint needs be considered. This joint resides on each side of the ears and is used in speaking and eating.  Learning to relax this complex joint allows for a slimmer facial appearance as a rigid TMJ causes a rounded facial appearance.
  • Proper bite and head posture improves overall facial balance and is part of step five.  Your teeth and jaw positioning as well as the way your neck and back are positioned play into the balance of your facial appearance.  Your posture and pressure put on the jaw and teeth affect your overall tension.  Letting go of the tension is key to facial harmony. Stand straight, relax and pull back your shoulders, smile, loosen tension within the jaw and unclench your teeth.  Breathe through your nose and keep your upper and lower jaw in alignment.
  • Step six includes properly avoiding or getting help for sleep apnea.  The lower jaw, if positioned far back can influence the occurrence of sleep apnea and reduce facial symmetry and facial harmony.  By properly following the 6 steps mentioned, sleep apnea will become reduced.
  • The seventh step to facial harmony is developing a practice of aligning the upper and lower jaw to improve upon and increase overall facial symmetry.  Learning to properly position both the upper and lower jaw takes time and effort and learning to unclench the jaw joint is important to relieving tension and feeling the proper alignment.
  • The last two steps include eliminating habits that cause facial tension such as sucking on objects, biting on objects, clenching the jaw, frowning and shifting the jaw from side to side.  Furthermore, any crowding of the teeth or dental problems must be attended to.  If overcrowding of the teeth is occurring, removal of teeth may be helpful.  Extracted wisdom teeth often allow for needed facial relaxation which is key to facial harmony.

 

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.

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Uncategorized

5 min read

Best Natural Healing Supplements For Eczema

Eczema, or atopic dermatitis, is an inflammatory skin condition. These recurring skin rashes may include one or more of these symptoms: redness, swelling, itching and dryness, crusting, flaking, blistering, cracking, oozing, or bleeding.

The rash of eczema is different for each person. It may even look different or affect different parts of your body from time to time. It can be mild, moderate, or severe. Diagnosis of eczema is based mostly on the history and physical examination. However, in uncertain cases, skin biopsy by a doctor may be useful.

Causes of Eczema

The exact causes of eczema are unknown. You might have inherited a tendency for this skin condition. Many doctors think eczema causes are linked to allergic disease, such as hay fever or asthma. Atopic eczema can sometimes be caused by food allergens. Food allergies associated with the condition are typically: dairy; wheat; eggs; nuts/seeds; soy. Other triggers may include household irritants, microbes, extreme temperatures, stress, or hormones.

Healthy Treatment Options

There is no known cure for eczema. Treatment is directed by reducing inflammation and relieving itching. If you have eczema, it is important to take good care of your skin. Take warm (not hot!) baths on a regular basis and immediately apply moisturizers, such as coconut oil to help keep your skin moist. Prescription medications or topical steroid creams are sometimes used for relieving itching. Eliminating food allergens from the diet is also important for preventing occurrences.

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Supporting eczema naturally with supplementation

There are a number of supplements that may help with eczema. Incorporate these supplements today to support your skin health naturally!

  • Vitamin D supplementation, though still a bit controversial, is quickly becoming more mainstream as studies show both that supplementing vitamin D can help eczema, and that more severe cases are correlated with lower levels of vitamin D.
  • Probiotics may boost the immune system and control allergies, especially in children. Incorporating healthy bacteria makes sense given there is clearly disrupted bacteria both on the skin and in the gut of patients with eczema.
  • Evening primrose oil helps reduce the itching of eczema in some studies. People who take anticoagulants (blood thinners) should talk to their doctor before taking evening primrose oil.
  • Fish oil supplements equal to 1.8 g of EPA (one of the omega-3 fatty acids found in fish oil) provide a significant reduction in symptoms of eczema after 12 weeks in one study. Researchers think that may be because fish oil helps reduce leukotriene B4, an inflammatory substance that plays a role in eczema. Talk to your healthcare practitioner before taking fish oil if you are taking any blood-thinning medications, and before taking a high dose.

 

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.  National Eczema Association-Triggers of Eczema. http://nationaleczema.org/eczema/causes-and-triggers-of-eczema/
2.  Hata TR, Audish D, Kotol P, et al. A randomized controlled double-blind investigation of the effects of vitamin D dietary supplementation in subjects with atopic dermatitis. J Eur Acad Dermatol Venereol. 2013; [Epub ahead of print]
3.  Boyle RJ, Bath-Hextall FJ, Leonardi-Bee J, Murrell DF, Tang ML. Probiotics for the treatment of eczema: a systemic review. Clin Exp Allergy. 2009;39(8):1117-27.
4.  Morse NL, Clough PM. A meta-analysis of randomized, placebo-controlled clinical trials of Efamol evening primrose oil in atopic eczema. Where do we go from here in light of more recent discoveries? Curr Pharm Biotechnol. 2006;7(6):503-24.
5.  Eczema | University of Maryland Medical Center http://umm.edu/health/medical/altmed/condition/eczema#ixzz2sNwAdA00
6.  Anandan C, Nurmatov U, Sheikh A. Omega 3 and 6 oils for primary prevention of allergic disease: systematic review and meta-analysis. Allergy. 2009 Jun;64(6):840-8. Epub 2009 Apr 7. Review.
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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Beauty From the Inside Out

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Beauty From the Inside Out

When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you

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Uncategorized

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Top 8 Tips for Heart Health

Top 8 Tips for Heart Health

In the spirit of Valentine’s Day this month, let’s keep your loving heart healthy!  Heart disease can often be prevented with conscious diet and lifestyle.  When pursuing a healthy lifestyle, keep in mind that the overall pattern of choices is what matters the most, not creating perfection. I like to tell my clients to practice the 80/20 rule- if you make healthy choices 80% of the time, there is more flexibility in the other 20% of the time.

Here are my top 8 tips about how you can keep your ticker in tip-top shape!

1.  Go Fish.  Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout, and herring) may help lower your risk of death from coronary artery disease. (1) For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3.5 ounces, or about the size of a deck of cards.

2.  Eat Green.  There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study included almost 110,000 men and women and found that the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale make important contributions. (2)

3.  Love your Nuts.  The type of nut you eat isn’t that important, although some nuts have more heart-healthy nutrients and fats than do others. Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. Walnuts, almonds, and hazelnuts all have a lot of nutrition packed into a tiny package.

4.  Be Fiber-Friendly.  Fiber helps lower your cholesterol. Fiber also makes you feel full, so you eat less. A study recently published in BMJ showed that people who indulge in foods rich in both soluble and insoluble fiber enjoy reduced risks of cardiovascular disease and coronary heart disease. Just seven extra grams of fiber per day significantly lowered the risk of both conditions. (3) Fiber is also thought to play a role in preventing diabetes.

5.  Bust a Move.  The American Heart Association recommends that you increase the amount and intensity of your physical activity. Aim for at least 30 minutes of moderate physical activity on most days of the week or even better, at least 30 minutes every day.  Regular physical activity can help you maintain your weight, keep off the weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day. Remember every move counts!

6.  Drink in Moderation.  If you drink alcohol, practice moderation. This means one drink per day if you’re a woman and two drinks per day if you’re a man. Drinking too much alcohol can elevate triglycerides, increase blood pressure, and heart failure. Excessive drinking and binge drinking can lead to stroke. Other serious problems include fetal alcohol syndrome, cardiomyopathy, cardiac arrhythmia and sudden cardiac death.

7.  Bust the Sugar.  Scientists aren’t certain exactly how sugar may contribute to deadly heart problems, but it has been shown to increase blood pressure and levels of unhealthy cholesterol and triglycerides; and also may increase signs of inflammation linked with heart disease. (4) Limit added sugars to no more than 15 percent of total daily calories.

8.  Don’t Go Up in Smoke.  Almost 20% of all deaths from heart disease in the U.S. are directly related to cigarette smoking because smoking is a major cause of coronary artery disease. A person’s risk of heart disease and heart attack greatly increases with the number of cigarettes he or she smokes. And smokers continue to increase their risk of heart attack the longer they smoke. As if you needed another reason not to smoke! The good news is that after one to two years of not smoking your risk of heart disease is greatly reduced. Love your heart and please stop smoking if you are a smoker!

Sources:

1. Zheng J, et al. Fish consumption and CHD mortality: An updated meta-analysis of seventeen cohort studies. Public Health Nutrition. 2011;15:725.

2. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004; 96:1577–84.

3. Threapleton D, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013;347:f6879.  doi: http://dx.doi.org/10.1136/bmj.f6879. Published online December 19, 2013.

4. Yang Q, et al. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med. doi:10.1001/jamainternmed.2013.13563. Published online February 03, 2014.

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.

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Beauty From the Inside Out

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Immunity

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How to Eat a Natural Anti-Inflammatory Diet

9 Simple Tips To Naturally Quell Pain With an Anti-Inflammatory Diet

If you are suffering from daily inflammation and pain there is an all-natural approach to relieving your symptoms simply through the use of anti-inflammatory foods. This all-natural approach is simple, effective and very tasty! With the use of an anti-inflammatory diet, your body will gradually become less inflamed and your pain will diminish. If you have tried other approaches to remedy your pain and inflammation and still suffer daily, give anti-inflammatory foods a try and see how your body responds. It might take a few days to start feeling better, but you can do this, just stick with it and you will be ever so glad you did.

Here are a handful of simple tips helping you to a life with less pain and helping you do so naturally….with anti-inflammatory food! Here we go!

  1. For Goodness Sake, Eat Your Greens! Leafy greens are a great start to get your body into anti-inflammatory mode.  Greens offer the phytonutrients needed to nourish, cleanse and alkalize the body.
  2. Go Fish! Fish are a great weapon in the reduction of inflammation due to the amazing polyunsaturated fatty acids they feed the body. Polyunsaturated fatty acids reduce the inflammatory process in the body.
  3. Nutty for Nuts? I hope so! Nuts supply additional nutrients and protective fats that also reduce inflammation and help abate inflammatory pain.
  4. Water, Why Not? Help your body remove all of the toxins and chemicals that are causing inflammation. Flush them out with water.  Replace your sodas with water if you can too.  That would really do your body good!
  5. Cut the Sugar. Sugar is the main culprit in both creating and increasing inflammation. In the nutrition world, don’t be afraid, but sugar is referred to as the devil….so ditch it if you can!
  6. Reduce the Nightshades. Nightshade vegetables are tasty, but they do increase inflammation.  Tomatoes, eggplant, and peppers should be eaten less than more (or not at all…).  Remember to eat all of the other vegetables you can!  Such is the way to less pain!
  7. Forget the Fried. Fried foods really do a number to you in terms of inflammation and pain.  The hydrogenated oils cause the body to create inflammation and stress.
  8. Beware of the BBQ. Foods that have been grilled create an increase of inflammation.  Instead of grilling, how about steaming or baking? Remember, go for fish and try to reduce your intake of red meat.
  9. Good Bye Gluten! Gluten metabolizes into sugar which, as stated above, is not good for reducing pain and inflammation.  Going gluten free is easier than you might think…. Go for the greens and fish instead.

Friend, if you try these tips out and allow yourself the time to track how you are feeling, and follow through, you will most likely experience a tremendous reduction in inflammation and pain. You can try these tips in increments or just go for it and change things up for the better with a total diet over-haul. Any way you do it, I just know your body will benefit!

 

 

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.

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Food and Nutrition Health and Diet

5 min read

Fighting Inflammation with Polyunsaturated Fatty Acids

Fighting Inflammation with Polyunsaturated Fatty Acids

Polyunsaturated Fatty Acids, commonly referred to as PUFA’s include the Omega-3’s, Omega-6’s, Omega-9’s and Conjugated Fatty Acids known to decrease inflammation and increase overall health.  Scientifically termed as essential fatty acids, PUFA’s are directly correlated to a reduction in inflammation.  This reduction occurs as a result of interference PUFA’s cause in relation to and on the cytokine process.  The cytokine process is an internal autoimmune response that attacks our body and produces inflammation.  This is a cyclical inflammatory process that if not interrupted continually results in increased and prolonged inflammation.  PUFA’s act to inhibit and to slow this cycle of internal inflammatory assault.

PUFA’s are found in many natural sources.  The best sources include cold-water fish such as salmon, herring, and mackerel.  Other vegetarian sources include hemp, flax, walnuts, almonds, leafy greens, olive oil, whole unprocessed grains, and eggs.  If you are able to maintain a diet rich in these foods, your body’s natural response to inflammation will be supported and you might experience less inflammatory tenderness and pain.

If you are unable to tolerate a diet rich in the required essential fatty acids, a high-quality supplement should be used.  High-quality fatty acid supplements should contain all of the Omega-3 fatty acids and should have an above average bioavailability.  Bioavailability is used to describe how much of a particular substance our body is able to metabolize and use.  A superior Omega-3 supplement will offer maximum bioavailability.

 

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.

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Add Healthy Habits, Not Restrictions

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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,

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Nervous System

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Vertigo and Your Diet

Vertigo can manifest in association to a variety of health conditions such as migraines, viral infections, allergic reactions, Ménière’s disease, brain tumor, multiple sclerosis and even be of unknown origin. The root cause of vertigo can be found in different systems in the body.

At this point it is entirely unclear if and how diet is related to the experience of vertigo. Some researchers are investigating different areas related to diet, at this point it is speculation but let’s take a look.

If your vertigo is accompanied by dizziness then it is possible you may be dehydrated. Ensuring you have adequate fluids in a day is important, on average 6-8, 8 ounce glasses of water every day. Caffeinated drinks can contribute to dehydration. (1) Focus on hydrating with herbal tea and water. Limit your intake of soda, coffee and tea.

Some relationship has been established with magnesium deficiency neurological symptoms that may include vertigo, nausea and weakness. (2) Although magnesium deficiency is not common, you can check with your doctor if your diet is lacking in foods such as: cereal, grains, fish, nuts, beans, cheese, milk, green vegetables and fruit.

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Food Allergies cause in increase in a chemical messenger called histamine. Allergic reactions can have varying degrees of symptoms and can include symptoms of vertigo. (3)(4) If you think this is a possibility, make an appointment with a doctor or dietitian to help you get to the root of any food sensitivity or allergy.

Researches sought to determine if vitamin D deficiency was related to vertigo and found no relationship to vitamin D status and symptoms of vertigo. (5)

Some studies have reported that addressing underlying blood sugar highs and lows helped to reduce symptoms of vertigo. (6) Also other studies found that managing underlying triglyceride and cholesterol issues reduced symptoms of vertigo. (7) If you have pre-diabetes, diabetes, high cholesterol or triglycerides and have vertigo, strongly consider better management of those as a possible root cause of the symptom of vertigo.

Sources:

  1. Zhang, Y., Coca, A., Casa, D. J., Antonio, J., Green, J. M., & Bishop, P. A. (2015, September). Caffeine and diuresis during rest and exercise: A meta-analysis. Retrieved June 29, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725310/
  2. Delsere, M., Campogiani, V., Carletti, V., Mancini, S., Piccinini, N., Castelli, P., & Sopranzi, F. (n.d.). [Epilepsy, vertigo, dizziness, headache, emesis as neurological manifestation in a Giteleman’s Sindrome case]. Retrieved June 29, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/26845215
  3. Food allergy. (2017, May 02). Retrieved June 29, 2017, from https://www.mayoclinic.org/diseases-conditions/food-allergy/symptoms-causes/dxc-20317255
  4. Johnson GD. Medical management of migraine-related dizziness and vertigo. Laryngoscope 1998;108(1 Pt 2):1-28.
  5. Sinisa Maslovara, Silva Butkovic Soldo, Anamarija Sestak, Katarina Milinkovic, Jasna Rogic-Namacinski, Anamarija Soldo, 25 (OH) D3 levels, incidence and recurrence of different clinical forms of BPPV, Brazilian Journal of Otorhinolaryngology, Available online 11 June 2017, ISSN 1808-8694, https://doi.org/10.1016/j.bjorl.2017.05.007. (https://www.sciencedirect.com/science/article/pii/S1808869417300836)
  6. Lehrer JF, Poole DC, Seaman M, et al. Identification and treatment of metabolic abnormalities in patients with vertigo. Arch Intern Med 1986;146:1497-500.
  7. Metabolic Disorders of the Vestibular System. (n.d.). Retrieved June 29, 2017, from https://journals.sagepub.com/doi/abs/10.1016/S0194-59989570312-8?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed
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.

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Cognitive Care Support Fitness

5 min read

Proper Leptin Regulation: Master Your Hormones, Sleep, Mood, and Weight-Loss

Proper Leptin Regulation

There are many fad diets and many quick fix weight-loss drugs, pills and products marketed today.  The truth is, there is no quick fix or fad that works for long term health, weight-loss or sleep, mood and hormone improvement.  But, there is a real way to heal your body and improve your metabolic rate, sleep pattern, hormonal regulation, mood and lose weight by maintaining optimal leptin manufacturing. Leptin is the hormone that controls our satiety and is stored in our fat cells.  Leptin is considered a master hormone and is attributed to all matters having to do with weight management, mood, sleep and overall hormonal balance and metabolic function.  There are specific steps one can take to actually reset leptin regulation and the steps are easy, straightforward and maintainable.  In taking the recommended steps, the body, with time, relearns to self- regulate food intake, food and energy metabolism, sleep cycles, hormone regulation and mood patterns.  The steps are as follows:

Eat a protein dense breakfast. This is essential to a complete leptin re-set and is required for a metabolic re-boot, sustained energy and blood glucose regulation.  Try to eat breakfast within an hour of waking.  Drink water throughout your morning as well.  This will wake the body, hydrate the body and help cleanse the body.

Eat only three meals per day that are protein rich and free from all dairy and grain and space them 6 hours apart. No snacking.  This is a very important step in teaching the body to regulate energy, efficiently digest nutrients and to understand true hunger and rest.   The body needs food, but not as much or as often as most manufactures and restaurants would like you to believe.  Let your body feel.  Let your brain register and allow your body to be both hungry and fed.  It is normal to experience these feelings.  Being full all the time is not a natural state.  Our body’s need to empty at times, this allows for gastro-intestinal rest.

Do not eat after dinner.  It is imperative to hormonal regulation, mood health and deep sleep to allow the body to not “work” after a certain time in the evening.  If one continues to eat late in the evening, the body must continue to work and that decreases restful sleep, deregulates hormones and dampens the mood.

Do not eat large meals, stop eating before you are full. For optimal metabolic regulation, energy and happiness, stay less than stuffed.  When a body is over fed and stuffed, energy decreases, mood plummets, hormones become inhibited and rest becomes uneasy.  Fat is stored and the body gains weight.

Reduce carbohydrate intake.  Carbohydrates are metabolized into sugars within the body and can spike blood sugar and insulin levels.  A low carbohydrate diet allows the body to settle into a healthily maintained glucose environment and to optimize energy and fat metabolism.

 

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.

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New Cholesterol Guidelines

New Cholesterol Guidelines

The American Heart Association (AHA) and the American College of Cardiology (ACC) recently updated their cholesterol guidelines to reduce the risk of cardiovascular diseases (Stone, November 12, 2013). This is the first major change in these national guidelines since 2004.

The previous guidelines focused on achieving ideal numbers for total serum cholesterol as well as HDL, LDL, and triglyceride levels. However, the AHA and ACC are now shying away from the numerical goals for cholesterol and instead are focusing on a person’s “risk category.” There are only two risk categories.  The high-risk group includes people with diabetes, a history of a heart attack, or extremely high levels of LDL. They recommend prescription intervention with statin-type drugs for all people in this group. Among people in the lower risk category, statin-type drugs are still recommended for those with a 7.5% risk of heart attack or stroke within the next 10 years. This risk is determined by a new risk calculator which takes into account age, blood pressure, total cholesterol, HDL, age, race, and status as a diabetic or smoker. People should discuss their health with their general care practitioner to evaluate their risk for developing cardiovascular diseases.

While statins have shown marked success in helping many people improve undesirable cholesterol levels, they also may bring with them side effects that are less than desirable: memory loss, mental confusion, high blood sugar, and muscle pain. Other common, but less severe side effects may include a headache, insomnia, flushing, fatigue, dizziness, nausea, gastrointestinal distress, or skin rash.

Lower Cholesterol with Easy Diet Changes

balanced healthful diet should not have the largest portion of the meal or most commonly eaten foods be steak and eggs. The foods that should make up the lion’s share of your diet are vegetables, fruit, whole grains, nuts, seeds and legumes. These foods are high in soluble fiber, which has been shown to reduce cholesterol. (2)

The recommendation is 25-30 grams of fiber per day. If you incorporate fiber at every meal and with snacks, then you will have no problem meeting recommendations.  An example of a days worth of fiber would be: ½ cup oatmeal, 1 medium apple with skin, 2 plain rye crackers, ½ cup kidney beans, ½ avocado, 1 ounce almonds, ¼ cup whole grain pasta noodles.

The main source of protein in your diet should be all types of seafood and then poultry, eggs, milk and yogurt. Lastly include red meat and sweets in small portions. When considering fats, focus on increasing the amount of mono-unsaturated fats like olive, canola, sesame and peanut oil.

I have just described the popular Mediterranean diet. My hope is that you now have an idea of how you could incorporate some it’s components. The reason for my hope is that this diet showed to reduce mortality from cardiovascular disease by 9% in meta-analysis. (3)

For those who would prefer to steer clear of prescription statins, supplements may be a good alternative.

Red yeast rice

This contains a natural statin, mevastatin, (Monacolin K) shown effective at improving cholesterol and triglyceride levels in several research studies. Red yeast rice contains much less Monacolin K than prescription statin drugs. However, the Monacolin K in red yeast rice works synergistically with other compounds in the extract to produce a greater effect on cholesterol levels than with Monacolin K alone. Mild and occasional side effects have been reported by some people taking red yeast rice, which include heartburn, gas, and dizziness. (A7 Health Notes, 2013)

Garlic

Garlic has shown promise in research at improving cholesterol levels, lowering triglycerides, and lowering blood pressure.  (A7 Health Notes, 2013) For those not interested in consuming raw cloves of garlic daily, capsules of standardized extracts are available.

Garlic Extract

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Guggul (Gugulipid)

Guggul comes from the yellow resin of the Mukul Myrrh tree, native to India. This resin has been used medicinally as a part of the Ayurvedic Medicine tradition for thousands of years. Recent research has shown Guggul to be helpful in lowering blood cholesterol and triglyceride levels.

 

When making dietary and lifestyle changes such as including supplements to support heart health remember to maintain the right perspective and focus on what you can do and what you can have instead of what you cannot.

Sources:

  1. 2015–2020 Dietary Guidelines for Americans. N.p., n.d. Web. 01 June 2017.
  2. Glore SR, Van Treeck D, Knehans AW, Guild M. Soluble fiber and serum lipids: a literature review. J Am Dietet Assoc1994;94:425-36.
  3. Sofi, F., et al. “Adherence to Mediterranean diet and health status: meta-analysis.” BMJ. 2008:337:a1344.
  4. A7 Health Notes. (2013). Garlic. Retrieved from Aisle 7: http://web.aisle7.net/api/1.0/us/assets/nutritional-supplement/garlic/uses?apikey=91797caf0e114e47b47009576575f611
  5. A7 Health Notes. (2013). Red Yeast Rice. Retrieved from Aisle 7: http://web.aisle7.net/api/1.0/us/assets/nutritional-supplement/red-yeast-rice/uses?apikey=91797caf0e114e47b47009576575f611
  6. Stone, N. J. (November 12, 2013). 2013 ACC/AHA Guidelines on the Treatment of Blood Cholesterol to Reduce Atherosclerotic Cardkovascular Risk in Adults: A Report of the Amercian College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation: Journal of the American Heart Association, online.
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.

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When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you

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Lung Smoker Support

5 min read

Smokers can Benefit From the Anti-inflammatory Diet

Being told smoking depletes our body of vitamin C and increases our risk for cancer or being shown pictures of black lungs just don’t work to stop us from taking a drag off a cigarette.

It seems entirely illogical but for those of us who have ever smoked a cigarette, we know that these scare tactics don’t work to prevent people from smoking.

If you smoke, I am sure you know how important it is to quit and you possibly want to but cannot seem to untie that albatross from your neck. Don’t give up! Try to quit again; when it comes to smoking, it is okay to be a quitter.

The withdrawals phase really seems to only last from 3 days to 2 weeks. During this time your body is detoxing and some of the symptoms are: feeling sad, angry, anxious, hungry, having trouble thinking or sleeping. (1)

The options range from meditation to medications, there are many resources available to help people quit smoking. In the mean time, here are some ideas to help you make the most out of your diet to offset the damaging effects of smoking.

Smoking causes damage to the cells in our bodies by introducing toxins that cause inflammation. Vitamin C is a vitamin that helps reduce the damage to the cells caused by smoking and also works to detox these toxins out of our bodies.

It is recommended that smokers take 35 milligrams more vitamin C per day than non-smokers; adult men need 90 milligrams and women need 75 milligrams but you can safely take 2000 milligrams, which is the tolerable upper limit. (2)

Smoking causes inflammation and so does emotional stress. Consider introducing some elements of the anti-inflammatory diet to offset the damage and jumpstart some new healthy habits in your life.

Sleep can be disturbed during quitting. Not getting enough sleep often leads to cravings for sweets. (3) Prevent yourself from getting caught on the merry-go-round of sugar cravings.

Plan ahead to have balanced meals and snacks to ensure you are properly fueled throughout the day to reduce cravings.

Sources

  1. Manage Withdrawal. (2017, February 22). Retrieved June 29, 2017, from https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/guide/withdrawal.html
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  3. Impact of acute sleep restriction on cortisol and leptin levels in young women. (n.d.). Retrieved June 29, 2017, from https://www.sciencedirect.com/science/article/pii/S0031938410000417?via%3Dihub
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.

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Immunity

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How to Boost Your Immune System, Gain Energy, and Feel Better Now!

Ok, here we go!  Simple tips to get your body working and feeling great! Don’t be overwhelmed by your day to day, you can nails these easy steps that will make all the difference.  In 2014, get a wee bit selfish and make time to take care of yourself!  If you do not take the time to care and nurture yourself, who will? Simple solutions that truly increase and boost immunity, energy and all the “feel good” chemicals in your body.

Take 10 and go for it!

  1. Reach For It!  Yep, you read it right, reach and stretch to increase energy and to get your brain and body boosted.  Practicing a daily dose of yoga will increase your overall energy, focus and ability to learn new things.
  2. Take a Walk Already! Stop putting it off, grab your shoes and go!  A brisk walk does wonders for energy, mood, and overall well-being.
  3. Eat Your Breakfast.  Eating a healthy protein dense meal early in the morning does wonders for energy and mood.  If you fuel early, your body will respond with vim and vigor.
  4. Hop on the Scale.  Don’t be afraid, hopping on the scale will clue you in to where you need to be in terms of activity and activity increases energy! Seeing those numbers will prompt you to exercise and to make healthy choices.
  5. Ban the Couch!  After work make it routine to NOT sit on the couch. Sitting zaps energy and that is the last thing anyone needs after a work day of sitting. Place books on your couch to remind you that you do not need to sit.  Go outside.  Run, jump rope, bike, stroll or jog.  All activity increases energy and boots stress to the curb.
  6. Meditate! Close your eyes and just breathe! Meditating for 5 – 20 minutes a day will clear your brain, decrease anxiety and increase energy.
  7. De-Clutter.  Cleaning house and getting organized makes us feel good and boosts our energy. Having a de-cluttered space gives satisfaction, peace, and room to play.  So go ahead and make your home an “Om” home!
  8. Take a “Selfie”.  Grab your camera and get real.  The motivation created from looking at ourselves honestly and making goals for what we want to become produces a drive that increases our energy.  When we make goals and have a plan it is great to become “gung-ho” and we are more likely to stay active and committed to daily exercise.  Daily exercise increases energy!!!
  9. Take a nap.  A little cat nap will replenish the body, mind and spirit and will give the added boost needed to get through the day. No caffeine needed, just a comfy place to lay down and zone out!
  10. Eat Healthy Food!  Talk about an energy boost, practicing a healthy diet rich in plants and protein will catapult your energy to the next level.  Ditch the processed crap and get going with real, whole and energy providing foods!

 

 

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.

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Food and Nutrition Health and Diet

5 min read

Smart Nutrition Decisions for Surviving Chronic Fatigue Syndrome

Aside from the brain fog commonly associated with chronic fatigue syndrome, finding the right diet for this syndrome is confusing. At this time the cause of the sleeplessness, pain and exhaustion associated with chronic fatigue syndrome are unknown. However, some nutritional deficiencies are related. (1)

Depending on which way you look there are websites boasting the benefits of diets ranging from vegetarian to Paleo. Following a restrictive diet can lead to nutritional deficiencies. This list does not cover all aspects of nutrition related to chronic fatigue syndrome and there is no particular diet recommended for chronic fatigue syndrome but making smart nutrition decisions can make sure you are on the right track.

Processed food

Diets high in processed foods are often full of sugar, salt and additives. These foods are not a good source of vitamins and minerals.

Gut Health

A recent study revealed a relationship with an imbalance in gut bacteria and chronic fatigue. (2) As of yet there are no recommendations related to the amount of probiotic supplements that may be beneficial, so focus on including a mixture of prebiotics and probiotics in your daily diet to nourish a healthy gut.

Protein, Carbohydrates and Fat

Carbohydrates are the main source of energy for the body and the brain. Protein and fat can be used as fuel as well but also have other jobs. A carbohydrate our bodies use to create energy is D-Ribose, in order for our bodies to make it, we need the vitamin B2 that comes from meat, milk, eggs, cheese and almonds. In an effort to make sure your body has everything it needs to function well it is important to eat a diet with a wide array of nutrients and not to limit any food groups. (3)(4)

Vitamins, Minerals and Supplements

Folic acid, Vitamin B 12 and iron are important in the creation of the red blood cells that carry oxygen through the body. The combination of these has helped reduce symptoms of chronic fatigue for those who have had deficiencies. (3)

Coenzyme Q10 levels have been documented as commonly low in those with chronic fatigue syndrome. Supplementing with 200 milligrams per day for 3-6 months may prove beneficial. (1)(5)

CoQ10

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CoQ10 helps you maintain healthy, energized cells that are essential for heart health*

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Sources

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Nagy-Szakal, D., Williams, B. L., Mishra, N., Che, X., Lee, B., Bateman, L., . . . Lipkin, W. I. (2017, April 26). Fecal metagenomic profiles in subgroups of patients with myalgic encephalomyelitis/chronic fatigue syndrome. Retrieved June 27, 2017, from
  3. Riboflavin. (2017, January 30). Retrieved June 27, 2017, from https://lpi.oregonstate.edu/mic/vitamins/riboflavin#nutrient-interactions
  4. Regland, B., Forsmark, S., Halaouate, L., Matousek, M., Peilot, B., Zachrisson, O., & Gottfries, C. (2015). Response to Vitamin B12 and Folic Acid in Myalgic Encephalomyelitis and Fibromyalgia. Retrieved June 27, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406448/
  5. Maes, M., Mihaylova, I., Kubera, M., Uytterhoeven, M., Vrydags, N., & Bosmans, E. (n.d.). Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Retrieved June 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/20010505
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.

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Nutritional Support for Bipolar Disorder

Being labeled with any condition, disease or disorder can feel like a burden and if it is a mood disorder it can sometimes feel like, “it’s all in my head”, rest assured, it is not. According to the National Institute of Mental Health, bipolar disorder impacts approximately 2.6% of the US population. (1)

A variety of treatment options are available and focus on coping with the highs and lows of the swinging moods. These therapies are best complimented by a good diet to ensure you optimize nutrition to prevent any deficiencies.

Our relationship with food can sometimes be a love/hate kind of thing! 35% of people with bipolar disorder are obese and also 3 times more likely to develop type 2 diabetes. (2)

Eating includes what, when, how much, and with whom we share meal times. Developing a healthy relationship with food is important. This article will provide you with a few ideas to establish a healthy relationship and educate you on nutrients to pay attention to.

Idea for establishing a healthy relationship with food.

  1. Use the hunger scale. Only eat when you are truly hungry.
  2. If possible include others’ during meal times
  3. Avoid talking negatively about food or yourself.
  4. Keep a meal and snack schedule
  5. Plan ahead-keep a budget and meal plan.

Nutrients to pay attention to.

  1. Keeping the sodium in your diet consistent is important if you are taking lithium. If you are taking lithium then don’t dramatically change the amount of sodium you are eating without talking to your doctor as changes in sodium can impact the amount of lithium in your body.
  2. The recommendation is to keep sugar intake to 10% or less of your daily calorie intake. Excess sugar can increase triglycerides, weight gain and energy highs and lows.
  3. Omega-3 fatty acids have many health benefits. The exact way omega-3 fatty acids work in the brain to reduce symptoms of depression is unclear, however multiple studies site the benefits of helping reduce depression. (3)(4)
  4. Magnesium comes from oatmeal, brown rice, fish, spinach, almonds and other foods. Magnesium intake should be between 320-420 milligrams per day. Doses of 300-600 milligrams have shown to have effects similar to lithium. (5)
  5. Iron deficiency is common however excesses result in an increased risk for bipolar disorder. (5) Be sure to have your doctor screen you for nutritional deficiencies or excesses.

Sources

  1. Bipolar Disorder Among Adults. (n.d.). Retrieved June 27, 2017, from https://www.nimh.nih.gov/health/statistics/prevalence/bipolar-disorder-among-adults.shtml
  2. Bipolar disorder statistics. (n.d.). Retrieved June 27, 2017, from https://www.bipolar-lives.com/bipolar-disorder-statistics.html
  3. Omega‐3 fatty acids for bipolar disorder. (2008, April 23). Retrieved June 27, 2017, from https://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005169.pub2/abstract;jsessionid=AF5C94C135D7A1C661C898C528FD570A.f04t04?systemMessage=Wiley%2BOnline%2BLibrary%2Bwill%2Bbe%2Bunavailable%2Bon%2BSaturday%2B01st%2BJuly%2Bfrom%2B03.00-09.00%2BEDT%2Band%2Bon%2BSunday%2B2nd%2BJuly%2B03.00-06.00%2BEDT%2Bfor%2Bessential%2Bmaintenance.%2B%2BApologies%2Bfor%2Bthe%2Binconvenience.
  4. Frangou, S., Lewis, M., & McCRONE, P. (2006, January 01). Efficacy of ethyl-eicosapentaenoic acid in bipolar depression: randomised double-blind placebo-controlled study. Retrieved June 27, 2017, from https://bjp.rcpsych.org/content/188/1/46.long#sec-7
  5. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
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.

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Menopause and Your Changing Dietary Needs

Menopause and Your Changing Dietary Needs

During menopause the decrease in estrogen causes a cascade of physical, mental and emotional changes that are complex. Menopause is a normal part of aging and although we wish there was, unfortunately there is not anything you can do to reverse or prevent menopause.

The vitamin and mineral needs of your body do not change much during menopause. However, pay close attention to these nutrients to optimize your health goals during this stage of change in your life and get the most out of your diet.

Sodium

Sodium is essential to a healthful diet. However, sticking to the right amount is important during this stage of life. Too much sodium in the diet increases the risk of having a stroke, which is one of the leading causes of death for women. (1) (2)

Pay close attention. Keep your daily intake to 2,300 milligrams. You can do this! Only choose a food after checking the label and include more fresh whole foods in your diet.

Fiber

As estrogen decreases cholesterol increases. (2) Diets that include plant-based fiber has been shown to help reduce cholesterol, this is important because heart disease is the leading cause of death for women. (3) Make sure you meet your fiber needs by eating plant-based foods.

Pay close attention. Vegetables, fruit, whole grains, legumes and nuts all contain fiber. Women should get 25 grams of fiber per day and it should be easy to get enough by including some combination of these foods at every meal. These foods also have plant-based nutrients that are anti-inflammatory and full of antioxidants.

Calcium, magnesium, vitamin D and K

Osteoporosis is also of great concern during this time in life because as estrogen decreases bone mineral density is lost. (2)

Pay close attention. Women over 50 need 1200 milligrams of calcium, 320 milligrams of magnesium, 90 micrograms of vitamin K and up to 1000 international units of vitamin D per day. According to the National Osteoporosis Foundation try to meet this needs by food and if not then do so through dietary supplementation. (4)

Soy

Plant based estrogens called phytoestrogens are commonly discussed in relationship to menopause. The majority of phytoestrogens in our diet come from soy. At this point there is a mixture of results related to the effectiveness of soy in reducing menopause symptoms or reducing the risk of cancer, heart disease and osteoporosis that are associated with menopause. (2)(5)

Sources:

  1. Behaviors That Increase Risk for Stroke. (2017, January 17). Retrieved June 26, 2017, from https://www.cdc.gov/stroke/behavior.htm
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  3. Health Equity. (2017, January 11). Retrieved June 26, 2017, from https://www.cdc.gov/women/lcod/2014/all-females/index.htm
  4. Cosman, F., Beur, S. J., LeBoff, M. S., Lewiecki, E. M., Tanner, B., Randall, S., & Lindsay, R. (2014). Clinician’s Guide to Prevention and Treatment of Osteoporosis. Retrieved June 26, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176573/
  5. Sang-ho, L, et al. (2005). Health protective properties of soy isoflavones: a literature review. Anti-aging medical research, 2(1), 5-9. Retrieved June 26, 2017, from http://www.yonei-labo.com/test/results/anti-aging/Anti-Aging Medical Research 2(1)5-9, 2005..pdf
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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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