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The Benefits of Meditation for Stress Management

by Erica, BSN

Stress is a normal mental and physical response to the demands of life. On the positive side, stress can make us stronger by motivating us to perform and prepare us for future stressful and anxiety-inducing situations. But when stress becomes unmanageable, whether it be due to trauma, jobs, family issues, life changes, or illness, just to name a few, it can cause detrimental effects to the body. Sickness and chronic disease are often linked to stress, such as heart disease, metabolic syndrome, adrenal fatigue, sleep conditions, digestive problems, and common colds.

There are tools you can starting using today to help cope with stress. Meditation is a practice that has shown significant benefits in stress management with just a few minutes a day.

 

What exactly is meditation?

Meditation is defined as techniques to focus attention and transform the mind. It has been practiced for thousands of years in many different cultures all over the world. It involves sitting in a relaxing position and either clearing the mind or focusing on one thought. You could focus on breathing, counting, a calming image, or nothing at all. There are many ways to meditate and there is no wrong way. Some people may include a spiritual component and others may not. Mediation can be any length of time and is best without distractions.

 

How can meditation help with stress management?

Meditation can help reverse the stress response. By relaxing and restoring to a calm state, the body can repair itself and prevent new physical damage from stress. Scientific studies have shown meditation to improve stress, anxiety, depression, pain, and mental health-related quality of life (1). Studies also show meditation to have a positive effect on people with heart disease, post-traumatic stress disorder, and irritable bowel syndrome (2)(3)(4). The relaxation response can result in the following benefits :

  • Lowering blood pressure
  • Decreasing heart rate
  • Reduce cortisol levels
  • Improving blood circulation
  • Stimulate immune function
  • Promote emotional balance
  • May reduce memory loss
  • Reduce negative emotions
  • Increase patience

 

The great thing is that meditation has absolutely no risk to try, but only the possibility of relief.

 

A simple meditation practice for beginners

It’s going to be more beneficial to do a small amount of meditation regularly, like just 5 minutes a day, than 30 minutes or more only once per week. Try this basic meditation technique to start out, and you should feel less stressed overall.

  1. Set aside 5 minutes.
  2. Set a timer so you can relax and not worry about missing appointments.
  3. Sit comfortably and close your eyes.
  4. Clear your mind of thoughts and focus on your breath.
  5. Consider trying a guided meditation that includes a body scan
  6. When your mind wanders, just direct your focus back to your breath.
  7. Continue this for 5 minutes and don’t be concerned whether you’re doing it right.
  8. Return to your day feeling more relaxed and refreshed.

 

Wondering how supplements could help with stress? Check out how Persona can help by starting with our stress page! 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. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-68.
  2. Levine GN, Lange RA, Bairey-merz CN, et al. Meditation and Cardiovascular Risk Reduction: A Scientific Statement From the American Heart Association. J Am Heart Assoc. 2017;6(10).
  3. Gallegos AM, Crean HF, Pigeon WR, Heffner KL. Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials. Clin Psychol Rev. 2017;58:115-124.
  4. Gaylord SA, Palsson OS, Garland EL, et al. Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial. The American Journal of Gastroenterology. 2011;106(9):1678–1688.
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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Best Vitamins for Stress

by Julia, BSN

You hear someone say, “Take a chill pill!”, when things seem to hit the fan, or your head is spinning out of control. According to American Psychological Association, 75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year.

Stress can wreak havoc on the body, causing muscle tension, pain, stomach upset, and sleep trouble, just to name a few. Stress can also lead to many other health problems that can increase blood pressure, heart disease, obesity, and diabetes.

I’m sure you are wondering if there’s a way you can short circuit your fight or flight response. Before you start taking antidepressants, anti-anxiety medications, sleeping aids, or high blood pressure medications, there are many types of vitamins that can help combat stress and anxiety. While you may be considering the benefits of collagen, these vitamins are probably the closest thing to an actual ‘chill pill’ on the market.

Listed below are the best anti stress and stress relieving vitamins.

Vitamin B5

Also known as pantothenic acid. This vitamin plays a role in the production of adrenal hormones and is known as the “anti-stress” vitamin. When vitamin B5 is present in adequate amounts, it’s able to down-regulate the secretion of cortisol, which helps the body recover.1 Also, pantothenic acid plays a role with Coenzyme-A, which is involved in the synthesis of neurotransmitters, such as, epinephrine, serotonin, and acetylcholine, that affect cognitive function, memory, and mood. You can see how Vitamin B5 has a reputation for reducing, anxiety, stress and, depression.

Vitamin B6

This is also known as pyridoxine which helps with the synthesis of stress hormones epinephrine and norepinephrine. This means that when the body is stressed, there is less B6 to preform its other functions. Vitamin B6 is also great for the formation of the “feel good” neurotransmitters GABA, serotonin, and dopamine. When you don’t have enough GABA in the body, anxiety and stress can worsen. A research study by Swinburne University, Australia, in 2014 revealed that chronic stress depletes levels of vitamin B6 in the body.2 The study also showed a 20% reduction in work-related stress in those consuming higher levels of B vitamins.

Vitamin C

This vitamin is known for its immunity properties because of the high antioxidant content but it also plays an important role with stress. When our bodies are under stress, vitamin C decreases naturally in our body. Think of this, the more cortisol that the body uses, the more vitamin C is used. It is important to note that bioflavonoids are essential for ascorbic acid to be fully metabolized, and utilized by the body, and double the effectiveness of vitamin C, and allows its metabolic process to be more complete.

Omega 3

Fish oils are the best vitamin out there when it comes to helping overcome inflammation in the body. They are the foundation to a healthy nervous system and brain health. Therefore, it would only make sense that they would help cope with stress. One study stated that Omega-3 fatty acid (n-3 PUFA) intake is associated with improved mood and cognition.3

Zinc

Zinc is an excellent supplement that is linked to improved immunity, resistance to infections, improved energy, and reduced fatigue.  Zinc is naturally found in protein-rich foods, especially beef, chicken, and seafood.

Vitamin A and Vitamin E

Vitamin A and Vitamin E play an important role in stress reduction by both fighting the body’s harmful hormonal and biochemical reactions to stress and by inhibiting toxins that make our body feel fatigued. Vitamin A is naturally found in milk, eggs, spinach, carrots, and apricots and vitamin E is naturally found in almonds, mangoes, broccoli, and corn oil. Vitamin A and E when combined with Selenium exhibit greater effectiveness.

Vitamin B-12

Vitamin B-12 is considered one of the top supplements for improved mood and stress management.  Vitamin B-12 affects the release of the feel-good hormones called endorphins, which actually make you feel better and promote a calm and euphoric mental state. Natural sources of vitamin B-12 include beef, eggs, cheese, and shellfish.

Vitamin B-12

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An essential vitamin that your body needs to maintain healthy nerves, blood cells, and brain function.*

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Persona Nutrition offers a unique supplement program that’s filled with vitamins to help cope with stress. Get your personalized recommendation by taking our questionnaire at PersonaNutrition.com. 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!

References:
1.      Elissa Rodriguez. SpectraCell Laboratories. Why is Vitamin B5 called the anti-stress vitamin,  http://info.spectracell.com/vitaminb5. Accessed March 10th, 2019.
  1. Tamara Simpson, Justine Lomas, Grace McPhee, Clare Billings, Stephen Myers, Chris Oliver, andLuke A Downey. Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol. Nutr J. 2014; 13: 122. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed March 10th, 2019
  2. Giles GE, Mahoney CR, Urry HL, Brunyé TT, Taylor HA, Kanarek RB. Omega-3 fatty acids and stress-induced changes to mood and cognition in healthy individuals. Pharmacol Biochem Behav. 2015;132:10-19. Accessed March 10th, 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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The Best Vitamins to Take After Gastric Bypass Surgery

by Courtney, MPH, CN

In 2017, approximately 228,000 Americans underwent a bariatric procedure, including the gastric sleeve, Roux-en-Y bypass, gastric band, balloon, duodenal switch, and revisions.1 Bariatric surgeries don’t only change your appearance but also change the way your body breaks down food and nutrients.

Bariatric surgeries often result in changes in stomach hormones and small intestine absorption. The small intestine is where the magic happens: the majority of fats, carbohydrates, and proteins are digested here.2 When the small intestine is compromised during bariatric surgeries, nutrient absorption is impaired. If the small intestine isn’t altered (as in gastric sleeve or band procedures), nutrient deficiencies can appear for other reasons including reduced food intake or changes in stomach digestion. Because of this, lifelong supplementation is important for living a healthy life after surgery.

What are the Best Vitamins to Take After Bariatric Surgery? Here are some Vitamins to Support Your Health After a Gastric Bypass Surgery.

Bariatric Multivitamin

A bariatric multivitamin is essential to health for those who have had a bariatric procedure. Bariatric multivitamins are much different than a regular multivitamin you would find at a drug store. Bariatric multivitamins should contain higher levels of vitamins and minerals than a typical multivitamin. The American Society for Metabolic and Bariatric Surgery recommends that bariatric patients take a multivitamin with high doses of B1, B12, vitamin A, and vitamin D.3

High Potency Multi

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Our High Potency Bariatric Multivitamin is a once-daily dose that comes in a discrete, biodegradable, daily packet for on-the-go convenience.

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Iron

For the average person, taking a multivitamin with iron may not be beneficial and could even be dangerous. High levels of iron can be toxic and iron supplements should only be taken regularly for those diagnosed with anemia or who don’t consume meat, such as vegetarians and vegans. Iron supplements can especially be problematic for males because they can’t get rid of excess iron during menses. However, due to impaired absorption, the American Society for Metabolic and Bariatric Surgery recommends that post-procedure patients take at least 18 mg per day. Iron may be found in a bariatric multivitamin or can be taken separately.

Calcium Citrate

The type of calcium bariatric patients consume is important; not all calcium is created equal. Restricted food intake after surgery reduces the amount of available calcium (and other nutrients) for absorption. The most appropriate form of calcium for bariatric patients is calcium citrate. Research compared calcium citrate to calcium carbonate in Roux-en-Y patients and found that calcium citrate resulted in a significantly higher serum calcium level than calcium carbonate.4

Probiotics

A happy gut is a healthy gut! Bariatric surgery can often leave a patient with digestive complications. Probiotics have been used for all types of GI issues including diarrhea, constipation, and dysbiosis. Research shows that the use of probiotics has promising results in improving post-surgery GI symptoms. In fact, the type of bacteria in your gut may even be linked to your body weight. Studies show that gut bacteria play a role in metabolism and appetite, which can support weight loss efforts.6

According to the American Society for Metabolic and Bariatric Surgery, “Vitamin and mineral supplements will be a lifelong requirement.”7 Because bariatric surgery is a permanent procedure, permanent diet changes are necessary to stay healthy and prevent deficiencies. Persona Nutrition offers a unique, full spectrum bariatric supplement program. Get your personalized bariatric recommendation by taking our questionnaire: www.personanutrition.com/bariatric. 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. Estimate of Bariatric Surgery Numbers, 2011-2017. American Society for Metabolic and Bariatric Surgery. https://asmbs.org/resources/estimate-of-bariatric-surgery-numbers. Published June 2018. Accessed February 28, 2019.
  2. Chemical Digestion and Absorption: A Closer Look. Lumen Learning. https://courses.lumenlearning.com/suny-ap2/chapter/chemical-digestion-and-absorption-a-closer-look/. Accessed February 28, 2019.
  3. Parrott J, Frank L, Rabena R, Craggs-dino L, Isom KA, Greiman L. American Society for Metabolic and Bariatric Surgery Integrated Health Nutritional Guidelines for the Surgical Weight Loss Patient 2016 Update: Micronutrients. Surg Obes Relat Dis. 2017;13(5):727-741.
  4. Tondapu P, Provost D, Adams-huet B, Sims T, Chang C, Sakhaee K. Comparison of the absorption of calcium carbonate and calcium citrate after Roux-en-Y gastric bypass. Obes Surg. 2009;19(9):1256-61.
  5. Chen JC, Lee WJ, Tsou JJ, Liu TP, Tsai PL. Effect of probiotics on postoperative quality of gastric bypass surgeries: a prospective randomized trial. Surg Obes Relat Dis. 2016;12(1):57-61.
  6. Kobyliak N, Conte C, Cammarota G, et al. Probiotics in prevention and treatment of obesity: a critical view. Nutr Metab (Lond). 2016;13:14. Published 2016 Feb 20. doi:10.1186/s12986-016-0067-0.
  7. Life After Bariatric Surgery. American Society for Metabolic and Bariatric Surgery. https://asmbs.org/patients/life-after-bariatric-surgery. Accessed March 12, 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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The Best and Worst Foods for Digestion

by Erica, BSN

The digestive system is important for breaking down food so nutrients can be absorbed into the body. Many people suffer from a variety of digestive problems, with symptoms ranging from abdominal discomfort and pain to bloating, gas, diarrhea, and constipation. These symptoms may be mild to severe. Conditions such as Irritable Bowel Syndrome, Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, Ulcerative Colitis, and diverticulitis are the cause of many of these symptoms.

Nutrition can often make a significant difference in managing and improving digestion. Here are the top foods that can be helpful, and then others that can make symptoms worse.

 

Best foods for digestion

Fermented foods – yogurt, kimchi, sauerkraut, kefir, kombucha, miso, and pickled cucumbers.

These foods contain probiotics, which help to balance healthy bacteria in the gut and protect against harmful bacteria. Adding fermented foods to your diet can provide many health benefits and help to decrease gas and bloating (1).

Whole grains – whole wheat, oats, barley, buckwheat, brown rice, quinoa, and popcorn.

Whole grains contain prebiotics, which are the food for the healthy bacteria. High in nutrients and fiber, whole grains help to bulk the stool, which then helps to prevent constipation (2).

Fruits – apples, pears, bananas, raspberries, and papayas. 

Fruits are high in fiber and are packed with vitamins and minerals that aid in digestion. Eating a wide variety of fruits will encourage regular bowel habits and ease digestive symptoms.

Tea – peppermint, ginger, dandelion, fennel, and chamomile. 

Drinking hot tea after a meal may relieve many digestive symptoms such as bloating, gas, nausea, stomach cramps, and heartburn. Tea also helps to breakdown dietary fats, while relaxing abdominal muscles.

 

Worst foods for digestion

Fried food

Fried food is low in fiber and can cause diarrhea.

Processed food

Processed food is stripped of nutrients, high in sugar, low in fiber, and contains preservatives. These factors can lead to constipation and other digestive problems.

Artificial sweeteners

Artificial sweeteners can contribute to abdominal cramps and diarrhea.

Alcohol

Alcohol can be irritating to the digestive tract and slow it down, effecting acid production and may cause abdominal discomfort.

 

Supplements that help improve digestion

Digestive Enzymes

Taking a Digestive Enzyme supplement assists the body to breakdown food so nutrients can be more easily absorbed.

Digestive Enzymes

Try our Digestive Enzymes

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

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Probiotics

Probiotic supplements are live bacteria that are beneficial for the digestive and immune system, helping to replenish healthy bacteria in the gut.

Apple Pectin

As a dietary fiber, Apple Pectin helps to maintain intestinal health and balance glucose levels.

Ginger

Ginger can be beneficial for healthy digestion and occasional upset stomach, helping to eliminate gas and reduce nausea.

Peppermint Oil

Peppermint can help to calm symptoms of Irritable Bowel Syndrome, such as painful bloating and intestinal cramping.

 

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. Eales J, Gibson P, Whorwell P, et al. Systematic review and meta-analysis: the effects of fermented milk with CNCM I-2494 and lactic acid bacteria on gastrointestinal discomfort in the general adult population. Therap Adv Gastroenterol. 2017;10(1):74-88.
  2. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-3
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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Get Through Cold and Flu Season Unscathed | Persona Blog

by Karina, BSN

When you think cold and flu season, you likely think about boosting your immune system. The standard go-to items are vitamin C, vitamin D, and zinc to help you prevent and shorten colds. I would say what’s as important, if not more so, is avoiding those immune busters to begin with.

The aforementioned core items are great at boosting the immune system, but another part of whole-body health is avoiding that which can reduce the immune system. Stress, diet, exercise, and sleep are huge factors in immune health and can be a make or break for avoiding illness in the winter season.

5 Ways to Strengthen Your Immune System During Cold and Flu Season

  1. Eat a Healthy Diet.  Whole foods diet with appropriate calorie load. Studies have shown that, restricting calories by little as 10 percent have shown improved immune function. Supplements that can help – Appetite support. This helps with appetite suppression and mental energy. (1)
  2. Avoid Sugar.Avoiding simple added sugars from processed foods is a good start.  Sugar can suppress immune function. Excess sugar can suppress the activity of white blood cells that fight infection by 50 percent. Supplement that can help – Chromium Picolinate.  This helps with carbohydrate cravings, and insulin regulation. (2)
  3. Clock Enough Sleep Not getting solid sleep can negatively impact immune function by causing decrease in T-cells activity and increase in inflammatory cytokines. Supplements that help from our Sound Sleep Program are Herbal rest and melatonin. These can help with getting to sleep and staying asleep, as well as regulating circadian rhythms.  (3)
  4. Reduce Stress.Prolonged stress can increase cortisol levels. Chronically high levels of cortisol can have immunosuppressive effects. Stress management through yoga, exercise, and guided imagery can lower cortisol levels and help boost immunity. Supplements that can help Cordyceps, Astragalus,. These can help with helping the body adapt to stress. (4)
  5. Get Exercise. This one is a combo of some of the above. When you work out you are reducing stress, boosting immune system, and may even improve sleep. Supplements that can help ashwagandha. This helps with muscle recovery and overall energy.

Eat right, sleep well, de-stress, and stay healthy!

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!

1. Harvard Health Publishing. (2018, July 16). How to boost your immune system. Retrieved February 21, 2019, from https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

2. Yu, S., Zhang, G., & Jin, L. (2018, May 01). A high-sugar diet affects cellular and humoral immune responses in Drosophila. Retrieved February 21, 2019, from https://www.sciencedirect.com/science/article/pii/S0014482718302623?via=ihub

3. Besedovsky, L., Lange, T., & Born, J. (2011). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121-37.

4. USDA/Agricultural Research Service. (2010, April 29). Less is more when restraining calories boosts immunity. ScienceDaily. Retrieved February 21, 2019 from www.sciencedaily.com/releases/2010/04/100429111015.htm

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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Do Gummy Vitamins Work?

by Ivy, BSNEx

More people are taking supplements every year, with the most recent consumer survey reporting 67% of adults (or more than 170 million people) take dietary supplements every day. (1) The majority of supplement takers consume a multi vitamin. Overall health and wellness top the list for reasons people choose to take supplements.

With a majority of adults looking for easy and convenient ways to get their nutrition, gummy vitamins have become very popular, with gummy products making up $1 billion of all supplement sales, according to IBISWorld. Swallowing pills can be challenging for some and feeling like you have a lot of things to take each day in capsule or tablet form can be a turn off. Gummy vitamins help address both of these concerns by bringing an easy, chewable and tasty supplement option.

So if it was that easy, wouldn’t all companies use gummy vitamins? Not quite. There are some concerns when it comes to the effectiveness of gummy vitamins. For one, they often contain added sugar, and in a western diet often already packed with excess sugar consumption, this could add up if you’re taking a couple of gummies per day. Most gummy vitamins contain 1-2 grams of sugar with some containing up to 8 per day. Both Naturemade Calcium (3) and VitaFusion Hair, Skin & Nail (2) supplements contain 6 grams of sugar per serving.

The American Heart Associated recommends limiting added sugar per day to 25 grams. Gummies can add up quickly in addition to sugar in foods eaten through the day. (5) Gummy vitamins also have a great risk for overdose, especially in children who may seem them as candy. It’s a good idea to always keep supplements, even gummies, somewhere safe and out of reach.

Gummy vitamins also may not be as accurate as their capsule and tablet counterparts when it comes to potency. Tests done by ConsumerLab.com found that many gummy supplements did not contain the amount listed on their labels or contained impurities. (4) Since gummies are manufactured in a similar way as candy products, it can be harder to measure accurate amounts of vitamins and minerals and the ingredients are more likely to degrade, so products are packed with more than is listed on the label to account for this.

Gummy vitamins also contain gelatin which most commonly comes from proteins found in the tendons, ligaments and bones of animal products, typically cows and pigs. This means they are not diet friendly for those following a vegan or vegetarian diet.

If you absolutely cannot swallow supplements, manage your sugar elsewhere and don’t mind the animal products, gummy vitamins might be a good choice for you. Be careful when looking at ingredients to see additional things like corn syrup and check labels to make sure of the dosage since they are not as tightly controlled with gummy supplements.

Goli Apple Cider Vinegar Gummies

Try our Goli Apple Cider Vinegar Gummies

A declicious way to incorporate Apple Cider Vinegar into your daily routine. These tasty gummies provide all the benefits of Apple Cider Vinegar plus vitamins and minerals from superfoods like pomegranite, beetroot and blackcurrent.

View Our Goli Apple Cider Vinegar Gummies

While gummies might be a good option for some, vitamins and supplements in capsule form are often a better choice for those looking to curb their sugar intake or avoid animal products. Persona offers high quality supplements in capsule and tablet form to optimize absorption, purity and quality. All of our supplements are packaged in pharmaceutical grade plastic meant to ensure product potency, you can check out all of our supplements on our supplements page here : https://www.personanutrition.com/products.cfm

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!

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.

Sources:

2017 CRN Consumer Survey on Dietary Supplements. Council for Responsible Nutrition. https://www.crnusa.org/resources/2017-crn-consumer-survey-dietary-supplements. Accessed February 16, 2019.
America’s #1 Gummy Vitamin Brand. Omega-3 DHA | L’il Critters™. http://www.gummyvites.com/en/vitafusion/Products/vitafusion-Gorgeous-Hair-Skin-and-Nails/Supplement-Facts. Accessed February 16, 2019.
Calcium. Prenatal Vitamins with DHA Liquid Softgels| Nature Made®. http://www.naturemade.com/specialty/adult-gummies/calcium-adult-gummies#u9YcE1JxcbXTOxmv.97. Accessed February 16, 2019.
Gummy Vitamins & Related Information. ConsumerLab.com. https://www.consumerlab.com/answers/is-there-a-cause-for-concern-with-gummy-vitamins/gummy_vitamin_concern/. Accessed February 16, 2019.
Sugar 101. About Heart Attacks. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101. Accessed February 16, 2019.
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What Is Organic Food, and Is It Healthier for You?

by Erica, BSN

As consumers, it’s confusing when trying to decide whether to “go organic.” We want to make the best decisions for our health and our families, but we also must consider our tight budgets. Those that buy organic food do so because they believe it’s healthier. But is it? Here’s some information that will hopefully give you some insight.

 

What makes food organic?

The word “organic” refers to the way food is grown and produced. There are certain methods and requirements that must be verified in order to put “organic” on a food label. Organic produce and other foods must adhere to the following standards in order to be classified as “organic.”

* No pesticides

* No synthetic fertilizers

* No sewage sludge

* No genetically modified organisms (GMOs)

* No ionizing radiation

* No antibiotics or growth hormones for livestock

 

What do the labels mean?

100 percent organic – All ingredients are certified organic and has a USDA Organic seal.

Organic – 95 percent of the ingredients are certified organic and has a USDA Organic seal.

Made with organic ingredients – 70 percent of the ingredients are certified organic and does not have the seal.

Organic ingredients – Less than 70 percent of the ingredients are certified organic and does not have the seal.

 

Is organic food healthier?

There are varying opinions whether organic food is more nutritious. Some studies have shown that organic and conventional produce are very similar in nutritional value. Organic growing practices are costlier for the grower, which then makes buying organic food more expensive for the consumer. Reasons for this are increased labor, slower growing time, and cost of the USDA certification.

If we are talking about pesticides and synthetic fertilizers, then yes, organic food may be safer to consume than conventionally grown foods. Is there a safe limit? That’s an answer we don’t have. But we should talk about how these chemicals can negatively impact our health. Since pesticides are used to kill pests and disease, they can be toxic to humans as well, potentially causing respiratory issues, endocrine disruption, and other health issues (1). Fertilizers can get into water sources and cause contamination and air pollution.

 

What are the benefits of organic food?

* Less pesticides

* Farming practices better for the environment

* Fresher food because less preservatives

* Animals not given antibiotics or growth hormones

 

So how do we decide? Do we need to buy everything organic?

The Environmental Working Group (EWG) is a great source to help you make decisions when buying organic produce. They have put together some lists called the “Dirty Dozen” and “Clean Fifteen,” which are updated every year. The “Dirty Dozen” are the more contaminated fruits and vegetables, therefore more pertinent to buy the organic version. The “Clean Fifteen” are the least contaminated, usually because they have thick skins and are therefore more protected. These are fine to buy non-organic. One more tip: Make sure to wash your produce very well.

Many people look to organic foods when trying to make healthier choices. While organic foods are certainly a good path for this, there are other steps you can take to increase overall wellness. Supplements and vitamins, for instance, can help fill the nutrition gaps in your diet that you may not be getting from your food every day.

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. Toxics Action Center. http://toxicsactionorg.live.pubintnet-dev.org/problems-and-solutions/pesticides. Accessed February 12, 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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How to Promote a Healthy Digestive System for Kids

by Courtney, MPH, CN

If you are a mom or have ever babysat kids (or been around one during lunch time), you understand that kids can be difficult eaters. They can be picky, don’t always eat on a timely schedule, and create a mess in the process. In American culture, it is common for children to eat less-then-ideal foods including fruit snacks, juices, processed lunch meats, or chicken nuggets. To entice a child to eat, we use artificial dyes and bright, exciting food packaging. For example, have you ever noticed the difference in packaging between children’s yogurt brands and a normal yogurt brand? As a busy parent, it’s easy to turn to quick meals, fast foods, and brands kids are excited to eat. However, the foods that we feed our children have a large impact on their small digestive systems.

Digestive systems are complicated, and as children grow their digestive systems are easily impressionable. Did you know that the bacteria in a child’s gut is transferred from the mother during birth? In fact, the microbes that “seed” the digestive system vary based on the type of birth and impact the development of the immune system.1 A child’s long-term health can be determined in just a few hours! It is important to consider the food we feed our children because their growing body is fragile.

The health of a child’s digestive system can be impacted by multiple factors including the bacteria that lives in the digestive tract itself, allergies, intolerances, or general digestive issues such as diarrhea.2 Dr. Mona Dave, pediatric gastroenterologist states, “Help your digestive system stay healthy by drinking lots of water and eating a healthy diet. Eating foods rich in fiber, and plenty of fruits, vegetables and whole grains will help your body grow properly and stay healthy.”3 Not sure where to start? Here are 3 ways you can promote a healthy digestive system for your little one.

 

Reduce added sugar

According to the CDC, children aged 6 years and older consumed about 14% of their daily total calories from added sugar in a 2003-2010 study.4 A later study between 2011-2014 found that 6 in 10 youth drank a sugar-sweetened beverage on any given day.5 Sugar can wreak havoc on the digestive system, promoting the growth of unwanted bacteria. There are two main types of bacteria that live in the human digestive system: firmicutes and bacteroidetes. Bacteroidetes love to consume sugar and an overgrowth of this bacteria allows the body to more efficiently store fat and encourage weight gain.6 Cut out added sugar in your child’s diet by reading the label on any packaged product. Packaged foods high in added sugar include yogurt, juices, cereals, sauces (ketchup, BBQ sauce, spaghetti sauce), and even pre-packaged soups. Read the ingredients before you purchase packaged foods and keep an eye out for the alternative names for sugar including corn syrup, high-fructose corn syrup, sucrose, fructose, dextrose, and lactose.7

 

Introduce fermented foods

Fermented foods are packed full of healthy bacteria that can diversity and improve your gut biome. Fermentation of food must be done using microorganisms, either yeasts or bacteria. Healthy bacteria, or probiotics, have been associated with numerous health benefits including improved digestion and immune function. Great foods you can introduce into their daily diet include plain (or lightly sweetened) yogurt, kefir, probiotic sour cream, natto, miso, and sauerkraut. If your little one is a picky eater, you can start by mixing in small amounts of new foods into their current diet. For example, you can create an easy ranch dip with plain Greek yogurt to pair with sliced vegetables or add miso paste to chicken noodle soup.

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Engage in daily activity

The digestive system isn’t just impacted by diet but also by physical changes. For example, stress can bring gut function to a complete halt. In primitive times, slowing digestion in the face of a danger was beneficial as a way to preserve energy. You can physically improve digestion by movement. Low gut motility can be caused by physical inactivity and is easily corrected. At least 60 minutes of physical activity is recommended per day for children. The World Health Organization states, “For children and young people, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities.”8 Lead by example and get moving!

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. Neu J, Rushing J. Cesarean versus vaginal delivery: long-term infant outcomes and the hygiene hypothesis. Clin Perinatol. 2011;38(2):321-31.
  2. Common Children’s Digestive Problems. Stanford Children’s Health. https://www.stanfordchildrens.org/en/topic/default?id=common-childrens-digestive-problems-90-P01984. Accessed February 4, 2019.
  3. Child’s Digestive System. Digestive Health & Nutrition in Children. https://childrensgimd.com/childs-digestive-system/. Accessed February 4, 2019.
  4. Know Your Limit for Added Sugars. Center for Disease Control and Prevention. https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html. Accessed February 4, 2019.
  5. Get the Facts: Sugar-Sweetened Beverages and Consumption. Center for Disease Control and Prevention. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html. Reviewed February 27, 2017. Accessed February 4, 2019.
  6. Koliada A, Syzenko G, Moseiko V, et al. Association between body mass index and Firmicutes/Bacteroidetes ratio in an adult Ukrainian population. BMC Microbiol. 2017;17(1):120. Published 2017 May 22. doi:10.1186/s12866-017-1027-1
  7. What Are Added Sugars? United States Department of Agriculture. https://www.choosemyplate.gov/what-are-added-sugars. Updated November 9, 2016. Accessed February 5, 2019.
  8. Physical Activity and Young People. World Health Organization. https://www.who.int/dietphysicalactivity/factsheet_young_people/en/. Accessed February 5, 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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Show Your Heart Some Love

by Courtney, MPH, CN

With Valentine’s Day just around the corner, it’s hard for any of us to escape heart-shaped chocolate boxes and huge stuffed animals lining department and grocery stores all around the country. Valentine’s Day is typically about treating loved ones, but have you ever stopped to think about yourself during the holiday? I’m not talking about taking yourself out for a nice dinner alone; I’m talking about treating your heart.

The human heart is an amazing organ. The first heart cell begins to beat as early as 4 weeks in the womb and a fully developed heart beats 100,000 times every day.1 It works hard to pump blood throughout your entire body without taking a break. Unfortunately, heart disease is the number one cause of death in the United States.2 In fact, half of Americans have or participate in at least one of the three risk factors for heart disease: high blood pressure, high cholesterol, and smoking.3

While the risk for heart disease is partially genetic, there are multiple lifestyle changes you can make to reduce your risk such as exercising, reducing alcohol use, losing weight (if you are currently overweight), and eating to balance your blood sugar.4 In addition, there are supplements you can take to support your journey to better heart health. Here are our top 4 supplements to support a healthy heart.

 

CoQ10

Coenzyme Q10 is a naturally occurring substance in the body found mostly in the heart, liver, kidneys, and pancreas.5 Coenzyme Q10 works to create a substance called adenosine triphosphate (ATP), which is responsible for cellular energy. It also works as an antioxidant, combating dangerous free radicals.6 Studies show that CoQ10 is beneficial in many heart ailments. A study published in Open Heart found that heart failure patients taking CoQ10 had a significantly reduced risk of a major cardiovascular event compared to those taking a placebo.7 In addition, other studies have concluded that CoQ10 may lower both systolic and diastolic blood pressure without any significant side effects.8

 

Omega-3

Omega-3 fatty acids can be found naturally in fish and seafood, nuts, seeds, and plant oils including salmon, mackerel, tuna, walnuts, flaxseed, chia seeds, and canola oil. You can also increase your intake of these fatty acids by supplementing your diet with an Omega-3 supplement. A recent study presented at the American Heart Association’s annual conference studied 25,871 men and women over the age of 50 to asses their risk of heart attacks with and without supplementation of omega-3 fatty acids. The study concluded after 5 years that taking an omega-3 supplement reduces the risk of heart attacks. Specifically, fish oil lowered the risk of a heart attack by 28% (40% for those who consumed fish in their diet) and lowered the risk of a fatal heart attack by 50%.9

 

Garlic

It may be smelly but supplementing your diet with garlic can benefit your blood pressure. Studies show that garlic supplements have the potential to lower blood pressure in those who are currently hypertensive, can regulate cholesterol, and stimulate the immune system.10 Garlic works by inhibiting enzymes involved in the creation of lipids and can decrease platelet aggregation, both of which are factors in heart disease.11

 

Turmeric

Turmeric isn’t just a tasty curry spice, but also functions as an anti-inflammatory. The polyphenol responsible for turmeric’s bright color is called curcumin. Curcumin has been linked to not only anti-inflammatory properties, but also anti-oxidant, anti-carcinogenic, and anti-thrombotic, and cardiovascular protective effects.12 Because of turmeric’s anti-inflammatory properties, individuals taking turmeric may benefit from a reduced risk of arrhythmias as well. You can also easily add turmeric to your diet by sprinkling some on tea, shaking over popcorn, and seasoning your meats. Turmeric also pairs easily with other spices including cloves, cumin, ginger, and pepper.

 

Don’t forget to treat yourself this Valentine’s Day. Your heart will thank you for it.

 

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!

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.

 

Sources:

  1. 24 Amazing Facts About Your Heart. Cleveland Clinic. https://health.clevelandclinic.org/24-amazing-facts-about-your-heart/. Published August 14, 2018. Accessed February 7, 2019.
  2. Leading Causes of Death. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm. Updated March 17, 2017. Accessed February 7, 2019.
  3. Heart Disease Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/facts.htm. Reviewed November 28, 2017. Accessed February 7, 2019.
  4. Family History and Other Characteristics That Increase Risk for Heart Disease. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/family_history.htm. Reviewed August 10, 2015. Accessed February 7, 2019.
  5. Coenzyme Q10. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/coq10. Updated January 17, 2019. Accessed February 7, 2019.
  6. Coenzyme Q10. Oregon State University. https://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10. Accessed February 7, 2019.
  7. Dinicolantonio JJ, Bhutani J, Mccarty MF, O’keefe JH. Coenzyme Q10 for the treatment of heart failure: a review of the literature. Open Heart. 2015;2(1):e000326.
  8. Rosenfeldt FL, Haas SJ, Krum H, et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens. 2007;21(4):297-306.
  9. Fifield, K. Fish Oil May Help Prevent Heart Attacks. AARP. https://www.aarp.org/health/drugs-supplements/info-2018/fish-oil-heart-health.html. Published November 12, 2018. Accessed February 7, 2019.
  10. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016;146(2):389S-396S.
  11. Rahman K, Lowe GM. Garlic and cardiovascular disease: a critical review. J Nutr. 2006;136(3 Suppl):736S-740S.
  12. Wongcharoen W – Int J Cardiol (2009) The protective role of curcumin in cardiovascular diseases.pdf

 

 

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How Human Connection Improves Health

by Courtney, MPH, CN

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

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

And losing relationships hurts.

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

 

Loneliness may increase your risk of cardiovascular disease

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

 

Socializing may reduce your pain

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

 

Isolation may increase your risk for Alzheimer’s

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

 

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

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

Sources:

  1. Xia N, Li H. Loneliness, Social Isolation, and Cardiovascular Health. Antioxid Redox Signal. 2018;28(9):837-851.
  2. NIH analysis shows Americans are in pain. National Institutes of Health. https://www.nih.gov/news-events/news-releases/nih-analysis-shows-americans-are-pain. Published August 11, 2015. Accessed February 5, 2019.
  3. Karayannis NV, Baumann I, Sturgeon JA, Melloh M, Mackey SC. The Impact of Social Isolation on Pain Interference: A Longitudinal Study. Ann Behav Med. 2019;53(1):65-74.
  4. Hawkley LC, Cacioppo JT. Loneliness matters: a theoretical and empirical review of consequences and mechanisms. Ann Behav Med. 2010;40(2):218-27.
  5. Wilson RS, Krueger KR, Arnold SE, et al. Loneliness and risk of Alzheimer disease. Arch Gen Psychiatry. 2007;64(2):234-40.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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