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The Foundation of Weight Loss

by Sarah Moore

We often desire weight loss for the outcome of increasing our physical attractiveness but there are more important reasons to shed excess weight. Among other complications, excess body weight increases our risk of type II diabetes, cardiovascular complications, causes inflammation, puts stress on our bones, gallbladder and liver. (1) Knowing this doesn’t make weight loss any easier, in fact it can add to the stress. I know it can seem like it is easier to put the weight on than take it off, but weight loss is possible.

 

The foundation

Nutrients such as thiamine, magnesium and chromium are needed to assist in metabolism. Genetics and hormones that communicate hunger or fullness and impact the way we metabolize fuel and even the time of day we most efficiently utilize calories. (2)

Our bodies require fuel, this is what calories are and they are found in fat, protein and carbohydrates. Each body has different calories needs and any excess calories get stored incase a period of fasting occurs.

There are numerous studies related to weight loss and many a person saying, “I just put the fork down”, it can be confusing to decide what is the right weight loss path to take. Ultimately a personalized approach that relies on your personal health needs, introspection and serious self-honesty combines with a willingness to make healthy lifestyle changes can lead to long lasting weight loss and a greater sense of fulfillment in life.

 

An endless array of diets

If you search the Internet or ask your doctor you will see that there are a variety of diets available and many of them work, at the core of all of them is calorie restriction. Atkin’s and Paleo restrict carbohydrates and the Pritikin Program and Dr. Dean Ornish’s Program restrict fat. (2) Even the popular apple cider vinegar reduces the amount of starch absorbed and green tea revs up the amount of calories burned.

These diets can yield positive results but can also cause health concerns by eliminating nutrients from your diet or increasing total cholesterol, so be sure to consult with a doctor and dietitian to make sure you are caring for your unique needs in the best possible way.

Remember, a sure fire way to lose weight and keep it off is to increase physical activity, get enough protein, reduce overall calories, saturated fat and refined sugar. (2) Also, get a good night of sleep and take a break from eating, don’t eat right before bed and if you are one who reaches for a midnight snack, cut that out, opt for tea instead.

Sources:

  1. Health Risks of Being Overweight. (2015, February 01). Retrieved July 19, 2017, from https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
  2. 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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Manage Cold Sores with These Foods and Vitamins

by Sarah Moore

The herpes simplex virus causes cold sores, they heal in a few weeks but the virus remains. (1) Typically over time people experience fewer outbreaks. The NIH recommends trying to avoid getting a sunburn or stress because it can stimulate an outbreak. (2) Although there is no permanent solution there are a few strategies to reduce the duration and the likeliness that you will have an outbreak.

The Role of Amino Acids

Amino acids and cold sores have an interesting relationship in the body. The amino acid arginine is necessary for viral replication and the amino acid lysine inhibits viral replication. (3) (4) Thus eating a low arginine diet and increasing the amount of lysine may be the dietary support your body needs.

Lysine

Lysine can be found in many foods including tofu, soybeans, lentils, quinoa, amaranth, pistachios and yogurt. Aim to include these foods into your regular daily diet.

L-Lysine

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Arginine

Foods that are high in arginine are nuts, meat, poultry, fish, dairy and eggs. As you are probably thinking these foods are also very nutritious and provide many other nutrients, so make the goal of including other food sources in your diet and strike a balance.

Vitamin C

Vitamin C is a powerful antioxidant and in a clinical pilot study that reported for oral vitamin c if taken immediately upon feeling the tingling sensation may prevent an outbreak and taking vitamin during the initial outbreak it may reduce the severity. (5) Setting a goal of including more fruits and vegetables into your diet will increase the amount of vitamin C you are eating and also offer a host of other health benefits.

If you’re curious about which vitamins may be most beneficial for your specific health needs, take the Persona Assessment for a personalized vitamin regimen that’s optimal for your unique wellness goals and needs.

Sources

  1. Oral Herpes – National Library of Medicine – PubMed Health. (n.d.). Retrieved July 20, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024492/
  2. Herpes simplex. (n.d.). Retrieved July 20, 2017, from https://www.aad.org/public/diseases/contagious-skin-diseases/herpes-simplex#tips
  3. Tankersley RW Jr. Amino acid requirements of herpes simplex virus in human cells. J Bacteriol 1964;87:609-13
  4. Flodin NW. The metabolic roles, pharmacology, and toxicology of lysine. J Am Coll Nutr 1997;16:7-21 [review].
  5. LOPEZ1, B. S., YAMAMOTO2, M., UTSUMI2, K., & And, C. A. (n.d.). A Clinical Pilot Study of Lignin—Ascorbic Acid Combination Treatment of Herpes Simplex Virus. Retrieved July 20, 2017, from http://iv.iiarjournals.org/content/23/6/1011.long
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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Eat Your Vitamin C—Your Heart May Thank You

by Karina, BSN

A 2015 study found an association between high blood levels of vitamin C (from eating fruits and vegetables) and a reduced risk of coronary artery disease and death from any cause. Published in the American Journal of Clinical Nutrition, the study examined data from the Copenhagen General Population Study on the intake of fruits and vegetables for 83,256 participants. Researchers also measured vitamin C blood levels in 3,512 of the participants. Here’s what the researchers found:

People with the highest intake of fruits and vegetables had a 15% reduced risk of coronary artery disease and a 20% reduced risk of death from any cause, compared to those with the lowest intake of fruits and vegetables.
The reduced risk appeared to be linked to higher blood levels of vitamin C.

This study adds to previous research linking a diet high in fruits and vegetables, as well as high vitamin C blood levels, with a reduced risk of cardiovascular disease. However, as with any observational study, more research is needed to establish that high vitamin C blood levels actually contribute to the decreased risk of coronary artery disease and death from any cause.

Source

  1. American Journal of Clinical Nutrition

 

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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Fermented Foods Associated with Decreased Social Anxiety

by Karina, BSN

According to a study published in Psychiatry Research, when paired up, yogurt and pickles (both fermented, probiotic-containing foods), may play a protective role against social anxiety. The study surveyed over 700 young adults about their fermented food consumption, neuroticism (a personality trait that refers to the tendency to respond negatively to threat, frustration, or loss), and social anxiety. Researchers also controlled for other factors that may have influenced the participants’ social anxiety such as exercise frequency, healthy eating habits, and demographics. Here’s what the researchers found:

  • Participants who ate more fermented foods reported less social anxiety compared with those who ate fewer fermented foods; this relationship was strongest among participants who reported high neuroticism (which was a predictor for higher social anxiety).

While more research is needed to establish a cause and effect relationship between fermented foods and lower social anxiety, this study does suggest that fermented foods may help people at high genetic risk for social anxiety. And as the study authors point out, “the fix” is relatively low-impact—and tasty. In addition to yogurt and pickles, kefir, kimchi, miso, and sauerkraut are other fermented foods that contain probiotics.

Source

  1. Psychiatry Research

 

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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Lay the Foundation for Fertility

by Sarah Moore

For some people it happens by accident and others’ make a plan and yet there are still some that, even with all the planning and wishing, spunky semen and exquisite eggs seem to be more of a dream than a reality. These four factors can help you ensure you are laying the foundation for fertility and a healthy fetus.

Nutrition for her and for him

Infertility has been associated with both men and women who do not have adequate vitamin D. Calcium is especially important for men because of its role in the creation and movement of sperm. Zinc, folic acid and a diet rich in antioxidants are also associated with a healthy sperm count.

For men to improve their fertility, make sure you eat enough fiber, focus on low-glycemic index foods, lower intake of meat, increase monounsaturated fat and decrease trans fats.

Women can increase their intake of EPA and DHA, while ensuring they get enough protein, zinc, iron, choline and folic acid. This can be achieved by focusing on whole foods vs. fast foods. All vitamins and minerals are important to the health of the parent as well as the fetus, thus meeting the RDA is important to both men and women.

Weight, part of the gravity of the situation

The target range for BMI is 18.5-24.9 this is because those who fall below are often lacking in adequate nutrition and those who are above are overweight or obese and have decreased fertility. Women who have a BMI that is less than 20 run the risk of anovulation, thus decreasing her chance at pregnancy. A healthy BMI is achievable with calorie intake that meets but does not exceed your needs and physical activity.

Environmental contaminants

Exposure to chemicals, pesticides, mercury, lead and solvents in the environment has been associated with lower fertility, miscarriage, physical and mental abnormalities of the fetus. If you are looking for ways to increase fertility, look to decrease exposure to environmental toxins.

Alcohol, smoking, caffeine and illicit drug use

Alcohol and tobacco increase oxidative damage to cells, have been associated with undesired outcomes, can negatively impact a growing fetus and increase the risk of miscarriage. Illicit drug use is associated with lifestyle choices that generally result in nutrient deficiencies and reduce fertility in both men and women. Intake of less than 200mg of caffeine appears to be safe, however above that there may be an increased risk of miscarriage.

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Women’s Health Care Physicians. (n.d.). Retrieved July 18, 2017, from https://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Health-Care-for-Underserved-Women/Exposure-to-Toxic-Environmental-Agents
  3. Fronczak, C. M., Kim, E. D., & Barqawi, A. B. (2013, January 02). The Insults of Illicit Drug Use on Male Fertility. Retrieved July 18, 2017, from http://onlinelibrary.wiley.com/doi/10.2164/jandrol.110.011874/pdf
  4. Effects of Drug Abuse on the Male and Female Reproductive Systems. (2016, August 13). Retrieved July 18, 2017, from http://drugabuse.com/library/effects-of-drugs-male-female-reproductive-systems/
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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Natural Remedies for Sinus Infections

by Sarah Moore

Sinusitis is inflammation of the sinuses. This occurs as a result of a build up of bacteria after a cold or from allergies or some sinus irritant. Sinus infections can last for a short period of time or re-occur and become chronic. (1) If it is a chronic sinus infection you are looking to remedy there are a variety of roads to go down. Not much research has been done in this area, so unfortunately there is little evidence that these options can help, but they are worth a try.

Doing a saline nasal wash is a great way to break up some of the mucus and get some air flowing through your sinuses. It requires the saline wash and a device to get it into your nose. A neti pot, nasal bulb or squeeze bottle will do the trick. I actually use a neti pot and love it, take my advice and do it in the shower, because it does get messy. These devices can be bought at the store and you can either buy the saline wash or mix your own: (1)

Saline wash mixture

3 teaspoons iodine free salt

1 teaspoon baking soda

1 cup warm distilled or boiled water (if you boil it let it cool before using)

Allergens and Anti-Inflammatory Diet

Allergens in your diet could also be contributing to inflammation in your sinuses. Cutting out the foods that are allergens from your diet may yield a reduction in inflammation, the common allergens are: eggs, wheat, dairy, seafood, soy, peanuts and tree nuts. Just because a person may be allergic to one food does not mean they are allergic to others. Many people determine allergens or food sensitivities through an elimination diet; a dietitian can help navigate the process.

Although there is not much research in this area, another option some have claimed to benefit from introducing more anti-inflammatory foods into their diet, such as: green tea, ginger, garlic, thyme, oregano, rosemary and berries. (2) Inflammation is at the root of sinus infections, thus theoretically if these foods are proven to reduce inflammation, you may see some relief.

Sources:

  1. Sinus Infection | Sinusitis | Sinus infection Symptoms | MedlinePlus. (n.d.). Retrieved July 18, 2017, from https://medlineplus.gov/sinusitis.html#summary
  2. 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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Nutrients Important to Good Gum Health

by Sarah Moore

Keeping the teeth you have in your mouth starts with healthy gums. Many Americans’ have gingivitis or periodontitis, which are different stages of gum disease. Our mouths are teeming with bacteria that form plaque on teeth, brushing and flossing is important to clean off the plaque. These bacteria can actually migrate and settle near gums and this causes inflammation, which is why gums sometimes bleed. If you smoke, have diabetes or take medication that reduce saliva you are at a greater risk. (1)

Nutrients important to good gum health (2)(3)

Vitamin C

Found in fruits and vegetables, incorporating more food containing vitamin C can help reduce bleeding from your gums.

Folic acid and vitamin B12

B12 is greatest in meat, eggs and dairy. Folic acid is the greatest in green leafy vegetables, lentils, garbanzo beans, and enriched wheat products. These nutrients are involved in creation of the new cells needed for healthy gums, in an observational study people who were deficient in vitamin B12 where at a greater risk for developing gum disease.

Vitamin D and calcium

Vitamin D is mainly found in cold-water fish like salmon and calcium is most abundant in dairy food. Vitamin D deficiency has been related to gum inflammation and when combined with calcium, these two work together to keep teeth strong and sturdy.

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A healthful diet that consists of adequate amounts of all micronutrients and limits excess sugar intake when combined with proper brushing and flossing is a sure fire way to reduce your risk of gum disease.

Sources

  1. https://www.nidcr.nih.gov/oralhealth/Topics/GumDiseases/PeriodontalGumDisease.htm#pageContent
  2. Hujoel PP, Lingström P. Nutrition, dental caries and periodontal disease: a narrative review. J Clin Periodontol 2017; 44 (Suppl. 18): S79–S84. doi: 10.1111/jcpe.12672.
  3. 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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Why the Constant Nagging to Eat Vegetables, Continued

by Sarah Moore

Maybe you already knew why vegetables are good for you and now you are even more inspired, or maybe that article taught you something new, either way, knowing is only half the battle. It isn’t the why, it is the how where we often get stuck.

Know your goal! (1) The recommended goal is 4-6 servings of vegetables per day. A vegetable serving is either 1 cup raw or ½ cup cooked.

Make a plan! If you eat 3 meals and 2 snacks then there are 5 opportunities per day to eat vegetables.

Know yourself-be honest with yourself! Make it convenient to eat vegetables. If that means you buy the pre-cut ones or you pre-cut them, then make an honest assessment of your time, kitchen skill level and then plan accordingly.

Be willing to break the meal mold! We have been conditioned to think that specific foods are served at specific times of the day. Meals do not have to look a certain way. Incorporate vegetables into every meal, even breakfast! Go ahead, I dare you to try a breakfast salad.

The My Plate, can be your plate too! Try strategies devised by nutrition professionals and let vegetables take up 25% of your plate at every meal.

Try something new! Different cooking methods yield different flavors, just because you do not like broccoli raw does not mean you won’t like it steamed with garlic powder. Look up recipes or try new cooking skills.

Start sampling! All veggies do not taste the same, mix it up and experiment. The produce people at grocery stores will sometimes allow you to have a free sample a vegetable, just ask. You might find that you LOVE a veggie that you have never even tried before, and yes I said love.

Just to make it even easier, here is a sample of what a days worth of 6 servings would look like. ½ cup cooked bell peppers and onions in egg scramble, 1 cup snap peas and almonds, a salad with 1 cup spinach and 1 cup arugula with lunch, 1 cup raw mixed veggies and dip for a snack and 1 cup of sautéed veggies with dinner.

One last little tidbit of information; researchers in a longitudinal study that reviewed data from 2007, 2009 and 2013 and looked at vegetable/fruit intake and compared it to reported happiness, found that people who ate 8 or more servings of vegetables per day were more happy. (2)

Sources:

  1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/
  2. Mujcic, R., & J.Oswald, A. (2016). Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American Journal of Public Health, 106(8), 1504–1510. http://doi.org/10.2105/AJPH.2016.303260

 

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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Possible Triggers and Nutrient Deficiencies Related to Migraines

by Sarah Moore

Cluster headaches, tension headaches and sinus headaches are common and most people have experienced one at some time in their life. Migraines are similar to headaches but more severe and come on suddenly with strong pain usually localized on one half of the head and may even include vomiting.

 

The actual process in our body that causes migraines is still unknown but we have learned about potential triggers. (1) These triggers can be difficult to determine, so keeping a journal that includes: diet, physical activity, stress, sleep and medications can be helpful in determining the trigger.

 

Nutrient deficiencies, food allergies and sensitivities have been known to contribute to migraine headaches. This article will review commonly known triggers and deficiencies to look for. As you will see there are many triggers, some of which provide a good source of nutrition in the diet. A journal can help you determine your personal triggers.

 

Triggers (2)

Phenylethylamine found in chocolate, aged cheese, red wine

Tyramine found in aged cheese, brewer’s yeast, chianti, canned fish, chicken liver, bananas, eggplant, tomatoes, raspberries, plums

Histamine found in aged cheese, fermented foods, processed meats, canned fish, smoked meat, kidney beans, soybeans, citrus fruit, avocado, eggplant, olives, tomatoes, chocolate, tea, yeast, alcohol

Monosodium glutamate (MSG) found in processed food and imported processed food. Other foods may have free glutamin acid, MSG specifically is of concern.

Nitrates and Nitrites found in processed food. Usually labeled as: sodium nitrite, sodium nitrate, potassium nitrite, potassium nitrate.

Artificial colors found in artificially colored candy, soda and drinks. Usually labeled as: tartrazine, FD&C yellow no. 5 and azo dyes.

Benzoates found in processed food and bleached food. Usually labeled as: benzoic acid or sodium benzoate.

 

Possible deficiencies

Riboflavin also known as vitamin B2 is found in cheese, non-fat milk, eggs, almonds, salmon, chicken, beef, broccoli, spinach and whole wheat bread. (2)

Vitamin D is generated during sun exposure and can be found in cold-water fish and sunned mushrooms. (3)

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Omega-3 fatty acid to Omega-6 fatty acid ratio. (4) Omega-6 is common in the diet and found in corn oil, sesame oil, sunflower seeds and soybean oil. Omega-3 is found in flax oil, canola oil, walnuts, chia seeds and firm tofu.

Sources:

  1. Migraine: Overview. (2015, November 19). Retrieved July 05, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072557/
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  3. Vitamin Deficiencies May Play a Part in Migraines. (n.d.). Retrieved July 05, 2017, from http://demo.vitaminpacks.com/healthNotes.cfm?resource=%2Fassets%2Fnews-item%2Fvitamin-deficiencies-may-play-a-part-in-migraines%2F~default
  4. Mauskop, D. (n.d.). Chronic migraine relieved by increasing omega-3 and reducing omega-6 fatty acids. Retrieved July 05, 2017, from https://www.nyheadache.com/blog/chronic-migraine-relieved-by-increasing-omega-3-and-reducing-omega-6-fatty-acids/
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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Stress Relief With Physical Activity and the Anti-inflammatory Diet

by Sarah Moore

Being stressed out is commonly understood to be a perceived pressure combined with a physical response. The physical response is a mixture of hormones and chemical messengers resulting in changes in our blood pressure, metabolism and muscles. The body has the ability to cope with stress and all of these changes are natural. However, too much stress combined with poor stress management increases inflammation and leaves a person at an increased risk of chronic disease. (1)(2)

 

Self-care techniques to reduce stress will get to the root of the problem and if combined with the anti-inflammatory diet, you will be on your way to reducing inflammation.

 

Yoga

For thousands of years many people, through their positive experiences have known the benefit of yoga. All of the talk has sparked scientific research and the results are pretty compelling. Many studies present a strong case for the psychological and physical benefits of yoga. Two studies specifically looking at inflammation both reported that those who participated in yoga had a reduction in inflammation and long term yoga practitioners had less inflammation overall.(3)(4) Either way, you cannot go wrong introducing yoga into your life for self-care and stress management.

 

Physical activity

From swimming to fencing, all types of physical activity have been studied and the results are always the same; physical activity reduces depression, anxiety and stress. (5) Whatever exercise you decide to do, follow this plan to achieve stress relief without adding more stress.

  1. Set a simple achievable goal, make it happen and then move onto the next.
  2. Rearrange your schedule to make it work, or find something that really fits.
  3. Find a workout buddy if possible. This person will help you be accountable and make it more fun.
  4. Slow and easy does it-don’t start off by pushing yourself too hard and then end up fatigued. Remember this should be enjoyable.
  5. Use the resources that are available to you: phone apps, personal trainers, on-line streaming, etc.

 

Stress relieving techniques are widely available from flower essences and aromatherapy to weekly massages and therapy. Find the right combination of self-care and keep that stress in check!

 

Sources

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Cohena1, S., Janicki-Devertsa, D., Doyleb, W. J., Millerc, G. E., Frankd, E., & Rabine, A. B. (n.d.). Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Retrieved July 05, 2017, from http://www.pnas.org/content/109/16/5995.full.pdf17
  3. Kiecolt-Glaser, J. K., Bennett, J. M., Andridge, R., Peng, J., Shapiro, C. L., Malarkey, W. B., … Glaser, R. (2014). Yoga’s Impact on Inflammation, Mood, and Fatigue in Breast Cancer Survivors: A Randomized Controlled Trial. Journal of Clinical Oncology, 32(10), 1040–1049. http://doi.org/10.1200/JCO.2013.51.8860
  4. Vijayaraghava, A., Doreswamy, V., Narasipur, O. S., Kunnavil, R., & Srinivasamurthy, N. (2015). Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise. Journal of Clinical and Diagnostic Research : JCDR, 9(6), CC08–CC12. http://doi.org/10.7860/JCDR/2015/12851.6021
  5. Otto, M. W., Church, T. S., Craft, L. L., Greer, T. L., Smits, J. A. J., & Trivedi, M. H. (2007). Exercise for Mood and Anxiety Disorders. Primary Care Companion to The Journal of Clinical Psychiatry, 9(4), 287–294.
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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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Recent Posts

GLP-1s & Nutrition: Healthy Habits While on GLP-1 Medication 

GLP-1s & Nutrition: Energy Slumps

GLP-1s & Nutrition: Supplement Support

GLP-1s & Nutrition: Avoiding Weight Regain

GLP-1s & Nutrition: Fitness and the Importance of Exercise and Maintaining Lean Muscle Mass

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