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Vacation Health Benefits: How Taking Time Off Changes Your Brain

The AHA! Team — Wed, 02 Jul 2025 05:25:48 +0000

Kissairis Munoz via Dr. Axe – A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks. We can probably all agree that leaving the cubicle and heading out on a holiday or taking a midday break to meditate and de-clutter our minds feels good. But did you know that these disruptions in our regular schedules actually change our minds and bodies for the better, on a biological level? And that’s just one of the vacation health benefits. A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks. The study followed 94 healthy women between the ages of 30 to 60 years old. They all stayed at the same resort, with half simply on vacation and the other half following a meditation training program. To better understand the “meditation effect,” the scientists behind the study also followed a group of 30 experienced meditators staying at the retreat the same week. The research team looked at changes in 20,000 genes to figure out which genes changed during and after the resort trip. The results showed that spending a week at the resort significantly changed the molecular network patterns of participants in all the groups: the vacationers, the beginner meditators and the experienced meditators. Perhaps unsurprisingly, the most notable gene activity was in those areas relating to stress response and immune function. A month after the experience was over, those newbie meditators were riding the relaxation wave with fewer symptoms of depression alongside visible stress relief compared to the non-meditating vacationers. Essentially, while it seems logical that taking a vacation or engaging in heavy meditation would reduce stress, this is one of the first times that researchers have been able to pinpoint large changes in the body’s genes in a short amount of time. What happens in your body when you go on vacation or meditate? Keep reading to learn more of the benefits of taking a vacation. Vacation health benefits Let’s start with the elephant in the room: Most of us don’t take enough time off. In fact, more than half (55 percent) of Americans don’t use all of their paid time off (PTO), and when they do take off, 52 percent say they have worked during time they took off. While it might seem that you’re just getting ahead and proving your worth to your boss, not taking full advantage of those days off means you’re failing to receive the benefits of vacation time. For starters, just planning a vacation can actually boost happiness levels. Whether it’s from the anticipation of the unknown or the excitement of planning time away, getting ready for a holiday can increase happiness, with one study finding that participants saw their mood levels improve about eight weeks before going away. But the real magic occurs when you vacation. Being in a new environment, particularly abroad, affects how our neural pathways respond to things (also known as neuroplasticity) and can make us more creative. When we’re in our normal, day-to-day lives, our brains can go on autopilot: They know how things work and where places are. When our brains are exposed to new sounds, tastes and cultures, different synapses fire off in our brains, revitalizing our minds and encouraging us to try new things, if only because we have to. Maybe you’re not too keen on getting in touch with your creative side. Going on vacation will help you physically, too. The Framingham Heart Study, which began in 1948 and is still going strong, found that women who took vacations just once every six years were nearly eight times more likely to have a heart attack than those who took one at least every two years. A University of Massachusetts study discovered that among middle-aged men at high risk for coronary heart disease, the frequency of annual vacations was associated with a reduced risk of dying. Men who went on vacation regularly were 21 percent less likely to die of any cause and 32 percent less likely to die of heart disease. Who needs medicine when you can lie on the beach? Maybe you don’t have the luxury of jet-setting off to an exotic locale or taking weeks off at a time. That doesn’t mean you should skip taking time off. Turning off your email and “unplugging” can ease you into a vacation state of mind, whether you’re enjoying a “staycation” or hitting the road with your family. Being willing to try new things, whether you’re in an unfamiliar location or not, can keep your brain active and on its toes. Try local food and an adventure you might not normally indulge in. Staying local? Check out a restaurant with a cuisine you might be unfamiliar with, or visit a nearby town you haven’t explored yet. How meditating changes your body Meditation has been around for thousands of years, and the positive effects from people who practice “mind exercising” have been touted for nearly as long. Now science can back up that the benefits you feel after taking a few minutes of zen are real and actually transform your cells. For instance, a 2014 study published in the journal Cancer found that cancer survivors who participated in stress-reducing techniques, including meditation and yoga, physically changed their cells. At the end of the three-month study, the two groups who meditated had longer telomere lengths than the control group, which only participated in one six-hour stress-reduction workshop. Telomeres are bits of DNA at the end of our chromosomes. Shortened telomeres are associated with aging, diseases like cancer as well as death. As our telomeres age and can no longer shorten, the cells they’re attached to begin dying as well. This is how our bodies age. When the study was over, the telomeres of those who meditated were the same length as when the study began. The control group’s telomeres were shorter, indicating that something about the stress-reducing activities was able to keep the telomeres intact in those three months. “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” said Linda E. Carlson, the study’s lead investigator. Meditation has also been proven to help reduce anxiety, and it all comes back to the “Me Center,” or the medial prefrontal cortex. This is the area of our brains that processes information about ourselves and the world around us (hence the “me”). Usually, the neural pathways from the sensation and fear areas of the brain to the Me Center are quite strong, triggering a reaction in the Me Center. Meditation actually weakens this connection, so the instinct to react to an upsetting situation weakens. At the same time, the Me Center link to the brain’s lateral prefrontal cortex, or Assessment Center, strengthens. Instead of freaking out about a situation, our minds are able to assess what’s happening in a more rational manner. So, for example, if you email your boss a question and it takes her a few hours to respond, instead of worrying that your job is in jeopardy, you’re able to ascertain that she’s probably in a long meeting and unreachable at the moment. Regularly meditating might actually make you a more compassionate person as well. A 2008 study found that when meditators heard sounds of people suffering, their temporal parietal junctures, the area of the brain linked with empathy, had a stronger response than in the brains of those who don’t regularly meditate. To read the original article click here.

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Colostrum: Benefits of Nature’s First Superfood

The AHA! Team — Mon, 05 May 2025 05:19:33 +0000

Joe Boland via Dr. Axe – Colostrum is a form of milk produced by mammals during late pregnancy and the first few days after giving birth. It is thicker, yellowish and more nutrient-dense than regular milk. Colostrum is often referred to as “nature’s first food” or “liquid gold” because it is the first form of milk produced by mammals, including humans (breast milk), in the early days following childbirth. This nutrient-rich, antibody-packed fluid plays a critical role in boosting the immune system and promoting gut health in newborns. However, colostrum isn’t just for infants. It’s increasingly being used by adults as a supplement to support immune health, improve digestion and enhance athletic performance. What exactly is colostrum, and how can it benefit your health? This article will dive into the details of this supplement, its nutrition profile, health benefits and how to use it. What is colostrum? Colostrum is a form of milk produced by mammals during late pregnancy and the first few days after giving birth. It is thicker, yellowish and more nutrient-dense than regular milk. It is packed with essential nutrients, including antibodies (immunoglobulins), growth factors and cytokines, that help strengthen the immune system and promote tissue repair. Bovine colostrum While it is most commonly associated with infant nutrition, bovine colostrum (from cows) has become popular as a supplement for adults due to its health-boosting properties. Bovine colostrum is almost identical to human colostrum but contains even higher levels of certain beneficial compounds, making it an attractive option for supplementation. Many supplements derived from bovine colostrum are available in powder, capsule or liquid form. Nutrition facts Colostrum is a powerhouse of nutrients. Though its nutritional composition can vary depending on the source (human, bovine, etc.), common components include: Proteins: It is rich in bioactive proteins, including lactoferrin, which supports immune function, and casein, which promotes muscle recovery. Antibodies (Immunoglobulins): These proteins help the body fight infections. Bovine colostrum benefits include that it is particularly high in immunoglobulins G (IgG), A (IgA) and M (IgM). Growth factors: It contains insulin-like growth factors (IGF-1 and IGF-2), which are important for tissue repair and muscle growth. Cytokines: These small proteins help modulate the immune response, reducing inflammation. Carbohydrates: It provides energy primarily through lactose, a natural sugar found in milk. Fats: Healthy fats in this liquid provide essential fatty acids and contribute to brain and cellular health. Vitamins and minerals: It contains a wide array of micronutrients, including vitamin A, vitamin E, zinc, vitamin D, B complex, calcium, phosphorus and magnesium, which support overall health. Colostrum benefits 1. Boosts immune function Colostrum is loaded with antibodies and immune-boosting factors that help the body fight off infections. Studies have shown that bovine colostrum benefits include that it can improve immunity, particularly in the gut, where it helps combat pathogens and bacteria. In fact, a review published in 2024 in the journal Nutrients revealed that “bovine colostrum is an ingredient that has a positive effect on immunity in people of all ages.” Another review highlighted that bovine colostrum contains immunoglobulins, lactoferrin and casein, which can modulate the function of lymphocytes, macrophages and dendritic cells. It also increases regulatory cytokines like interleukin-10, contributing to its immunomodulatory effects. A placebo-controlled, double-blinded, randomized, cross-over trial A placebo-controlled, double-blinded, randomized, cross-over trial involving 12 healthy subjects evaluated the acute effects of a bovine colostrum low-molecular weight fraction (CLMWF) on innate immune function. Participants received either a placebo or 150 mg of CLMWF orally, and blood samples were collected immediately before and at one and two hours after consumption. The study found that CLMWF consumption led to rapid changes in cellular immune function, suggesting an enhancement of innate immunity. Yet another study examined the effects of 12 weeks of bovine colostrum milk supplementation on immune function. The findings indicated that consuming the milk may induce metabolic changes and reduce the expression of various pro-inflammatory mediators, thereby improving immune function. 2. Supports gut health The growth factors and immunoglobulins in colostrum promote gut health by helping restore the intestinal lining. It helps stimulate the growth of intestinal cells, strengthen the gut wall and prevent intestinal permeability. This makes it beneficial for individuals suffering from conditions like leaky gut syndrome, irritable bowel syndrome (IBS) or diarrhea caused by infection. Research published in 2017 For instance, research published in 2017 found that oral supplementation with bovine colostrum decreased intestinal permeability and stool concentrations of zonulin, “a protein that modulates the permeability of narrow junctions between the cells of the digestive tract wall and is considered an important biomarker used to assess impaired gut barrier function,” in athletes. Another study found that patients with IBS who took colostrum had a slightly higher rate of symptom relief compared to a placebo. It’s also been found to effectively treat infectious diarrhea in several studies. A 2021 review highlighted substantial evidence of bovine colostrum’s efficacy in managing inflammatory bowel disease. The study suggested that its bioactive components contribute to mucosal healing and modulation of the immune response in the gut. 3. Enhances athletic performance and muscle recovery Athletes often use colostrum supplements to improve muscle recovery and enhance performance. The growth factors it contains, particularly IGF-1, help repair muscle tissue and boost stamina, as shown in soccer players. Research also has indicated that colostrum benefits include that it can reduce muscle damage and improve recovery after intense exercise, including in football players. A 2002 study A 2002 study published in the Journal of Science and Medicine in Sport examined the impact of bovine colostrum supplementation during endurance running training. Participants consumed 60 grams per day of either bovine colostrum or a whey protein placebo over an eight-week period. The findings indicated that while colostrum supplementation did not significantly improve running performance, it did enhance recovery, as evidenced by improved post-exercise recovery markers. Further research published in 2005 Further research published in 2005 explored the effects of a two-week bovine colostrum supplementation (20 grams per day) on muscle protein metabolism and strength performance in physically active men. The study found that supplementation led to increased serum concentrations of essential amino acids during recovery after strength training sessions. However, there were no significant differences in strength performance or protein net balance between the colostrum and placebo groups. A 2024 study investigated the effects of a 12-week high-dose colostrum supplementation (25 grams per day) in endurance-trained male athletes. The results showed a favorable increase in post-exercise salivary secretory immunoglobulin A (SIgA) concentrations, suggesting that this supplement may support local immune defense mechanisms following exercise-induced stress. 4. May aid in weight management Colostrum’s ability to promote lean muscle growth and regulate the gut microbiome can play a role in weight management. Although research is limited, some studies have suggested that it may help support fat metabolism and maintain a healthy body composition. A randomized clinical trial involving children with the condition nonorganic failure to thrive assessed the effects of bovine colostrum supplementation (40 mg/kg/day) over a three-month period. The study found that children receiving colostrum experienced a significant increase in weight compared to the control group, indicating that it may aid in weight gain in pediatric populations with growth challenges. Another study explored the effects of bovine colostrum supplementation (5 grams twice daily) over four weeks in individuals with type 2 diabetes. The findings showed a continual decrease in postprandial blood glucose levels during the supplementation period, suggesting that colostrum may have a role in glycemic control, which could indirectly influence weight management. 5. Promotes skin health The growth factors and vitamins in this substance can promote skin repair and reduce signs of aging. Its high levels of antioxidants also help protect the skin from oxidative stress, which can lead to premature aging. A 2021 study published in the Journal of Drugs in Dermatology examined the “the protective effect that liposomal bovine colostrum exerts on skin aging using telomere length as an aging biomarker.” The researchers concluded that “topical treatment of the liposomal bovine colostrum formulation would enhance skin health as the skin ages.” 6. Supports respiratory health Bovine colostrum has been shown to reduce the incidence of upper respiratory infections, particularly in athletes who are prone to these conditions due to intense physical exertion. Its immune-modulating properties help protect against common respiratory pathogens. A 2003 study examined the effects of concentrated bovine colostrum protein (CBC) supplementation on the incidence of self-reported symptoms of upper respiratory tract infections (URTIs) in adult males. Participants consumed 60 grams per day of either CBC or a whey protein placebo for eight weeks. The findings revealed that a significantly lower proportion of subjects in the CBC group reported URTI symptoms compared to the placebo group (32% vs. 48%, respectively), suggesting that CBC supplementation may reduce the incidence of URTIs. Another randomized, controlled trial Another randomized, controlled trial investigated whether moderate-dose bovine colostrum supplementation could prevent URTIs in young adults. Participants received bovine colostrum supplementation, and the results indicated a protective effect against URTIs, supporting the potential of colostrum in maintaining respiratory health in this population. Meanwhile, more research assessed the preventive use of bovine colostrum against URTIs in healthy preschool children. In this randomized, controlled trial, children received bovine colostrum supplementation for six weeks. The results demonstrated that supplementation effectively reduced the incidence of URTIs in this age group, indicating its potential benefit in supporting respiratory health among young children. Supplements and dosage Colostrum supplements are most commonly derived from cows (bovine colostrum) and come in several forms, including powder, capsules, tablets and liquid. While there’s no standardized dosage, most studies have used 20-60 grams of bovine colostrum per day. It’s best to start with a lower dose and gradually increase as tolerated. Effective dosage The most effective dosage can vary based on the intended health benefits, but typical recommendations are as follows: General Immune Support: 500-1,000 mg per day. Athletic Performance: 10-20 grams of colostrum powder per day. Gut Health: 1-2 grams per day, depending on the severity of the condition. When using colostrum powder, it can be mixed into water, smoothies, other beverages or soft foods for easy consumption. Capsules and tablets should be taken with water. For maximum absorption, it’s often recommended to take it on an empty stomach. It’s important to follow the dosage instructions on the specific product you’re using, as concentrations may vary. Risks and side effects Bovine colostrum is generally considered safe for most people. However, some potential side effects may include: Nausea Bloating Flatulence While it is generally considered safe for most people, it is essential to be aware of potential risks: Allergic reactions: Individuals who are allergic to dairy or lactose intolerant may experience allergic reactions or digestive issues, like bloating, gas or diarrhea, when consuming it. Interactions with medications: It could interact with certain medications, such as immunosuppressants. Consult your healthcare provider if you’re on any medications before adding colostrum supplements to your routine. Contamination risks: Poor-quality supplements may be contaminated with pathogens or heavy metals, so it’s essential to purchase from reputable brands that conduct third-party testing. Pregnant and breastfeeding women should consult their healthcare providers before taking colostrum supplements to ensure safety for themselves and their babies. Frequently asked questions What is bovine colostrum? Bovine colostrum is the nutrient-rich first milk produced by cows within the first few days after giving birth. It is packed with essential nutrients, growth factors, antibodies and immune-boosting compounds that support the health and development of newborn calves. Because of its beneficial properties, it is also used as a dietary supplement for humans. How do you collect colostrum? Colostrum is collected from cows within the first 24-48 hours after they give birth. Farmers and dairy producers typically use milking machines or manual milking techniques to extract it. The collected colostrum is then stored under controlled conditions, either refrigerated or freeze-dried, to preserve its bioactive compounds for supplementation or medical use. What is the purpose of colostrum? Colostrum is the first milk produced by mammals after giving birth, designed to provide newborns with essential nutrients, antibodies and growth...

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The Most Important Medical Test You Can Have

The AHA! Team — Wed, 16 Apr 2025 05:18:40 +0000

Al Sears, MD, CNS – I get a lot of mail from readers like you who tell me they’re scheduled to see their doctor for an annual checkup. And they want to know… What is the number-one anti-aging test they should ask their physician to order? It’s an important question. But sadly, most conventionally trained doctors will NEVER order the test I recommend… You see, with my patients, I want to know what’s going on at the cellular level. And that’s why I think it’s essential to have a test that measures your telomeres. Lengthening your telomeres is one of the most important steps you can take to protect yourself from the diseases we commonly associate with aging. Diseases like Alzheimer’s… heart disease… diabetes… obesity… and cancer. The minute I learned about telomeres — and activating the telomerase enzyme that maintains telomere length — I knew it would change lives. And it has. By helping my patients keep their telomeres long, they’ve seen incredible results. They’ve experienced benefits like having sharper memory, more energy, perfect blood sugar, and healthy hearts. In other words, they’ve extended their health span, so they’re living younger – longer. Yet, the medical establishment continues to look the other way. Instead of acknowledging this discovery, they’re stuck on turning telomere technology into another synthetic drug for Big Pharma. Why? Because that’s where the big money is. And that’s their primary goal…to profit from your health challenges. The First REAL Anti-Aging Solution Telomeres are the little caps on the end of each strand of your DNA that control how your cells age. When you are young, your telomeres are long. But every time a cell divides, the telomeres get shorter. Over time, your telomeres get so short they can’t protect your DNA as effectively. When a cell divides, new cells are defective. You begin to develop the signs and diseases of old age. And you dramatically increase your risk of serious diseases. But regrowing telomeres has the opposite effect. Supporting your telomeres is the first REAL solution to aging itself. In fact: People with the longest telomeres have a 54% lower risk of heart disease1 Longer telomeres protect the brain from aging and dementia2 People with longer telomeres are happier and have a better outlook on life3 Those with longer telomeres have an immune age that’s 20 years younger4 Increasing telomere length helps fight against almost all diseases of aging5 Lengthening telomeres increases lifespan by an average of five years6 I believe telomeres are the biggest medical breakthrough in my lifetime. As a pioneer in telomere science, I’ve been helping my patients protect and lengthen their telomeres for decades. I do this by helping them activate telomerase naturally. When you turn telomerase on, your telomeres gradually get longer. Your body starts creating younger cells. And by activating telomerase, you can improve and support almost every organ in your body. You can recharge your sexual desire, breathe easier, look younger and feel younger. In other words, you can reverse the aging process – and eliminate your risk for the so-called diseases of aging. I think this topic is so important I used it to wrap up my Palm Beach Anti-Aging Summit at the beautiful and historic Mar-a-Lago estate. Today, I want to share that talk with you. To watch, click this link. If you’re interested in having your telomeres tested – so you can start on the path to REAL anti-aging – call my clinic at 561-784-7852. My friendly staff will be happy to answer your questions and set you up with the most important medical test you can have. 3 Simple Steps To Make Your Telomeres Biologically Younger In the meantime, there are steps you can take right now to make your telomeres biologically younger. Here’s what I tell my patients… Stop eating processed foods. A new study, published in the American Journal of Clinical Nutrition, found that three or more servings of “ultra-processed foods” doubled your risk of shortened telomeres.Typical processed foods include a vast array of convenience items, such as deli meats; instant soups and noodles; packaged bread; snack items; soda and energy drinks; sweetened yogurt; and breakfast cereals — even those marked “healthy.” Boost vitamin C intake. Studies confirm that raising the level of vitamin C in the cells slows down the shortening of telomeres by up to 62%.7,8 In another study, vitamin C slowed telomere shortening while increasing cellular lifespan.9But be forewarned. You’d be lucky to absorb more than 500 mg of standard vitamin C supplements in a single day. That’s why I recommend a liposomal-encapsulated ascorbic acid. Wrapping vitamin C in a tiny, fatty bubble more than doubles its absorption.10 This delivery method enables you to take 5,000 to 8,000 mg of vitamin C every day. Lower your homocysteine. This amino acid triples the speed at which your telomeres shorten. Here’s what I use with my patients (amounts are daily) to lower homocysteine: Vitamin B12 – 500 mcg Folic acid – 800 mcg Vitamin B6 – 25 mg Riboflavin (B2) – 25 mg TMG (Trimethylglycine) – 500 mg To Your Good Health, Al Sears, MD, CNS References: Haycock P, et al. “Leucocyte telomere length and risk of cardiovascular disease: systematic review and meta-analysis.” BMJ. 2014;349:g4227. Yaffe K, et al. “Telomere length and cognitive function in community-dwelling elders: findings from the Health ABC Study.” Neurobiol Aging. 2011;32(11):2055-60. Uchino B, et. al. “Social relationships and health: is feeling positive, negative, or both (ambivalent) about your social ties related to telomeres?” Health Psychol. 2012;31(6):789-96. Harley C, et al. “A natural product telomerase activator as part of a health maintenance program.” Rej Res. 2011. Gomez D, et al. “Telomere structure and telomerase in health and disease (review).” Int J Oncol. 2012;41(5):1561-9. Cawthon RM, et al. “Association between telomere length in blood and mortality in people aged 60 years or older.” Lancet. 2003; 361: 393-395. Furumoto K. et al. “Age-dependent telomere shortening is slowed down by enrichment of intracellular vitamin C via suppression of oxidative stress.” Life Science. 1998;6(11): 935-48. Shen J, et al. “Telomere length, oxidative damage, antioxidants and breast cancer risk.” Int J Cancer. 2009 Apr 1; 124(7):1637-43. Xu Q, et al. “Multivitamin use and telomere length in women.” Am J Clin Nutr. 2009 Jun;89(6):1721-2. Prantl L, et al. Enhanced resorption of liposomal packed vitamin c monitored by ultrasound.” J Clin Med. 2020 Jun; 9(6): 1616. Richards J, et al. “Homocysteine levels and leukocyte telomere length.” Atherosclerosis. 2008 Feb 14. To read the original article click here.

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Discover The Alzheimer’s Treatment You Already Have

The AHA! Team — Fri, 20 Dec 2024 06:06:06 +0000

Al Sears, MD, CNS – New research has revealed that the secret to defeating Alzheimer’s doesn’t come from Big Pharma’s drugs. Instead, it resides deep inside your own body. This will come as a shock to Big Pharma. After all, they’ve been lining their pockets for years pushing drugs that don’t work.1 In fact, tens of billions of dollars, including more than $3.7 billion last year alone, have been poured into Alzheimer’s research over the past decade – and it has all been pointless. Government agencies, tax-payer cash, and countless well-meaning charities have helped fund everything from unfounded genetic theories to all sorts of trial drugs, vaccines, cholinesterase inhibitors, and monoclonal antibodies. None of them have brought us one step closer to finding a cure or stopping the unprecedented global explosion of this epidemic. But now, a team of Israeli scientists have made an astonishing breakthrough discovery. Team of Israeli scientists have made an astonishing breakthrough discovery Researchers at Ben-Gurion University have confirmed that the root of Alzheimer’s lies in your mitochondria, the tiny energy powerhouses found in each one of your cells.2 Piggybacking on the growing body of evidence that has linked mitochondrial dysfunction to Alzheimer’s, the Israeli researchers used mouse models to target a mitochondrial gatekeeper – a protein called VDAC1 – which controls how these little power packs function, as well as the life and death of the cell itself. The scientists found that lab mice that produced excess VDAC1 in their brain cells suffered mitochondrial and cell death, triggering an autoimmune response leading to neuroinflammation. This, in turn, led to the release of neurotoxins that resulted in the amyloid plagues and nerve tangles characteristic of Alzheimer’s disease. But by targeting VDAC1 with a special molecule that binds to the protein, the researchers prevented the changes that led to mitochondrial dysfunction and Alzheimer’s. This is great news because it means you now have the knowledge and ability to prevent this dreadful disease from ever striking. And it helps explain my many successes in treating Alzheimer’s patients at the Sears Institute for Anti-Aging Medicine. I’ve been recommending natural therapies that target the mitochondria for years. Meanwhile, Big Pharma has been caught flat-footed. Despite the recommendations of the Israeli scientists, there are no current Alzheimer’s drug candidates that target mitochondria. But the good news is you don’t need Big Pharma or their expensive drugs to beat Alzheimer’s. Tap Into The Alzheimer’s Treatment Hiding Inside You Here are three powerful nutrients I recommend to my patients for keeping their mitochondria firing on all cylinders. The sooner you start taking them, the better. Acetyl-L-Carnitine (ALC): This amino acid plays a crucial role in making energy in your cells. It transports fatty acids into your mitochondria, where they are burned for fuel. It also carries toxic waste out before it can do any damage. But, as you age, your carnitine levels drop. That’s why you need ALC. Your body converts L-carnitine to ALC. Studies show that when your mitochondria slow down, ALC can fire them up again. Studies also show that ALC reverses the malfunction in mitochondria as you age.3,4 The best source of L-carnitine is grass-fed red meat. But you can also supplement. I suggest taking at least 500 mg of ALC every day on an empty stomach. Look for a formula with only L-carnitine and not D, L-carnitine. D-carnitine is synthetic. N-Acetyl-Cysteine (NAC): This is another amino acid that’s also a powerful antioxidant. NAC helps make glutathione, the body’s most powerful antioxidant. Glutathione is the main line of defense for mitochondria. It helps prevent and repair oxidative damage, thus protecting your mitochondria.5,6 Studies show that it also protects your telomeres from oxidative damage.7 So it throws a one-two anti-aging punch. I advise supplementing with 500 mg per day. Rhodiola Rosea: This tough little yellow flower is native to the arctic mountains of Eastern Siberia, and it’s a great herb for enhancing mitochondrial energy production. I’ve seen the power it has to energize my patients. In just a few months, they are visibly younger and stronger. And they tell me they feel that way, too. You can find rhodiola tea in health food stores. Or you can take it in capsule form. It’s also called golden root or roseroot. But make sure you get a formula with enough of the herb’s active compounds. Look for an extract standardized to contain at least 3% rosavins and 1% salidroside. That’s the same ratio found in the natural root. I recommend taking 250 mg daily on an empty stomach, preferably in the morning, because rhodiola stimulates your brain. To Your Good Health, Al Sears, MD, CNS References: 1. Drake, J. “Dementia drugs may put some patients at risk, Queen’s study shows,” EurekAlert (www.eurekalert.org/news-releases/490531), 5/27/09E 2. Shoshan-Barmatz V, Nahon-Crystal E, Shteinfer-Kuzmine A, Gupta R. VDAC1, mitochondrial dysfunction, and Alzheimer’s disease. Pharmacol Res. 2018;131:87-101.S 3. Opalka, J, et al. “Age and sex dependency of carnitine concentrations in human serum and skeletal muscle.” Clinical Chemistry, 2001; 47: 12: 2150-2153. 4. Kidd PM. “Neurodegeneration from mitochondrial insufficiency: nutrients, stem cells, growth factors, and prospects for brain rebuilding using integrative management.” Altern Med Rev. 2005; 10(4):268-93 5. Montserrat Marí, Albert Morales, Anna Colell et al. “Mitochondrial Glutathione, a Key Survival Antioxidant.” Antioxid Redox Signal. 2009; 11(11): 2685–2700 6. 5. Kelly GS. “Clinical applications of N-acetylcysteine.” Altern Med Rev. 1998;3(2):114-27. 7. Ludlow A, et al. “Telomeres Shorten in Response to Oxidative Stress in Mouse Skeletal Muscle Fibers.” J Gerontol A Biol Sci Med Sci. 2014;69(7):821-30. To read the original article click here.

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Discover The Alzheimer’s Treatment You Already Have

The AHA! Team — Fri, 22 Nov 2024 06:23:28 +0000

Al Sears, MD, CNS – New research has revealed that the secret to defeating Alzheimer’s doesn’t come from Big Pharma’s drugs. Instead, it resides deep inside your own body. This will come as a shock to Big Pharma. After all, they’ve been lining their pockets for years pushing drugs that don’t work.1 In fact, tens of billions of dollars, including more than $3.7 billion last year alone, have been poured into Alzheimer’s research over the past decade – and it has all been pointless. Tens of billions of dollars have been poured into Alzheimer’s research over the past decade Government agencies, tax-payer cash, and countless well-meaning charities have helped fund everything from unfounded genetic theories to all sorts of trial drugs, vaccines, cholinesterase inhibitors, and monoclonal antibodies. None of them have brought us one step closer to finding a cure or stopping the unprecedented global explosion of this epidemic. But now, a team of Israeli scientists have made an astonishing breakthrough discovery. Researchers at Ben-Gurion University have confirmed that the root of Alzheimer’s lies in your mitochondria, the tiny energy powerhouses found in each one of your cells.2 Piggybacking on the growing body of evidence that has linked mitochondrial dysfunction to Alzheimer’s, the Israeli researchers used mouse models to target a mitochondrial gatekeeper – a protein called VDAC1 – which controls how these little power packs function, as well as the life and death of the cell itself. The scientists found that lab mice that produced excess VDAC1 in their brain cells suffered mitochondrial and cell death, triggering an autoimmune response leading to neuroinflammation. This, in turn, led to the release of neurotoxins that resulted in the amyloid plagues and nerve tangles characteristic of Alzheimer’s disease. But by targeting VDAC1 with a special molecule that binds to the protein, the researchers prevented the changes that led to mitochondrial dysfunction and Alzheimer’s. This is great news because it means you now have the knowledge and ability to prevent this dreadful disease from ever striking. And it helps explain my many successes in treating Alzheimer’s patients at the Sears Institute for Anti-Aging Medicine. I’ve been recommending natural therapies that target the mitochondria for years. Meanwhile, Big Pharma has been caught flat-footed. Despite the recommendations of the Israeli scientists, there are no current Alzheimer’s drug candidates that target mitochondria. But the good news is you don’t need Big Pharma or their expensive drugs to beat Alzheimer’s. Tap Into The Alzheimer’s Treatment Hiding Inside You Here are three powerful nutrients I recommend to my patients for keeping their mitochondria firing on all cylinders. The sooner you start taking them, the better. Acetyl-L-Carnitine (ALC): This amino acid plays a crucial role in making energy in your cells. It transports fatty acids into your mitochondria, where they are burned for fuel. It also carries toxic waste out before it can do any damage. But, as you age, your carnitine levels drop. That’s why you need ALC. Your body converts L-carnitine to ALC. Studies show that when your mitochondria slow down, ALC can fire them up again. Studies also show that ALC reverses the malfunction in mitochondria as you age.3,4 The best source of L-carnitine is grass-fed red meat. But you can also supplement. I suggest taking at least 500 mg of ALC every day on an empty stomach. Look for a formula with only L-carnitine and not D, L-carnitine. D-carnitine is synthetic. N-Acetyl-Cysteine (NAC): This is another amino acid that’s also a powerful antioxidant. NAC helps make glutathione, the body’s most powerful antioxidant. Glutathione is the main line of defense for mitochondria. It helps prevent and repair oxidative damage, thus protecting your mitochondria.5,6 Studies show that it also protects your telomeres from oxidative damage.7 So it throws a one-two anti-aging punch. I advise supplementing with 500 mg per day. Rhodiola Rosea: This tough little yellow flower is native to the arctic mountains of Eastern Siberia, and it’s a great herb for enhancing mitochondrial energy production. I’ve seen the power it has to energize my patients. In just a few months, they are visibly younger and stronger. And they tell me they feel that way, too. You can find rhodiola tea in health food stores. Or you can take it in capsule form. It’s also called golden root or roseroot. But make sure you get a formula with enough of the herb’s active compounds. Look for an extract standardized to contain at least 3% rosavins and 1% salidroside. That’s the same ratio found in the natural root. I recommend taking 250 mg daily on an empty stomach, preferably in the morning, because rhodiola stimulates your brain. To Your Good Health, Al Sears, MD, CNS References: 1. Drake, J. “Dementia drugs may put some patients at risk, Queen’s study shows,” EurekAlert (www.eurekalert.org/news-releases/490531), 5/27/09E 2. Shoshan-Barmatz V, Nahon-Crystal E, Shteinfer-Kuzmine A, Gupta R. VDAC1, mitochondrial dysfunction, and Alzheimer’s disease. Pharmacol Res. 2018;131:87-101.S 3. Opalka, J, et al. “Age and sex dependency of carnitine concentrations in human serum and skeletal muscle.” Clinical Chemistry, 2001; 47: 12: 2150-2153. 4. Kidd PM. “Neurodegeneration from mitochondrial insufficiency: nutrients, stem cells, growth factors, and prospects for brain rebuilding using integrative management.” Altern Med Rev. 2005; 10(4):268-93 5. Montserrat Marí, Albert Morales, Anna Colell et al. “Mitochondrial Glutathione, a Key Survival Antioxidant.” Antioxid Redox Signal. 2009; 11(11): 2685–2700 6. 5. Kelly GS. “Clinical applications of N-acetylcysteine.” Altern Med Rev. 1998;3(2):114-27. 7. Ludlow A, et al. “Telomeres Shorten in Response to Oxidative Stress in Mouse Skeletal Muscle Fibers.” J Gerontol A Biol Sci Med Sci. 2014;69(7):821-30. To read the original article click here.

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Study Suggests Ergothioneine in Mushrooms Can Help Extend Your Lifespan

The AHA! Team — Tue, 03 Sep 2024 08:26:55 +0000

Zoey Sky via Natural News – Mushrooms are a great addition to many savory dishes. Research suggests the benefits offered by mushrooms go beyond the kitchen. Several studies have found that a compound in mushrooms can help extend the human lifespan. One recent study looked into the potential benefits of fungi-derived bioactive compounds on lifespan and health span. The study also highlighted the importance of finding interventions to minimize age-related diseases. Another study published in the Nutrition Journal investigated the health benefits of mushrooms. Researchers found that mushroom consumption is linked to a longer lifespan. They credited this benefit to mushrooms’ high content of ergothioneine, an antioxidant amino acid found in fungi and bacteria. While conducting the study, researchers reviewed data from the Centers for Disease Control and Prevention’s Third National Health and Nutrition Examination Survey. The 20-year prospective cohort study involved 15,000 participants. Results revealed that the people who included mushrooms in their diet had a 16 percent lower chance of early death. The researchers also discovered that consuming one serving of mushrooms per day instead of processed meat reduced the chances of dying prematurely from any cause by at least 35 percent. The research team explained that this benefit may be due to ergothioneine’s antioxidant, anti-inflammatory and neuroprotective effects. They also suggested that ergothioneine’s anti-aging properties could stem from its ability to protect against telomere shortening. Research shows ergothioneine has protective effects on telomeres Telomeres are usually described as protective “caps” for chromosomes. These long strings of delicate, elaborately folded DNA act like the protective plastic tips on shoelaces that help prevent fraying and damage. Longer telomeres are associated with better cellular health and are also usually linked with longevity. But telomeres naturally shorten over time, which makes them less able to preserve the structure of chromosomes. Shorter telomeres are linked with aging and chronic degenerative disease. In a study with participants over 60, those with shorter telomeres were three times more likely to die of heart disease than those with longer telomeres. They were also at least eight times more likely to die from infections. In another preliminary study published in the Journal of Dietary Supplements in 2022, a research team discovered that treating cells with ergothioneine for eight weeks alleviated telomere shortening from oxidative stress. They suggested that this can help potentially avoid mutations in DNA that could cause cancer. The researchers concluded that the results support “a potential role for ergothioneine in oxidative stress-related conditions and healthy aging.” Ergothioneine also supports longevity by helping to replenish and recycle glutathione, the body’s master antioxidant. Data also suggests that ergothioneine offers a valuable “trifecta” of anti-aging gifts: supporting longer telomeres, protecting DNA and recycling glutathione. Mushrooms can support optimal brain health In a separate study, scientists found that people over 60 were found to display lower levels of ergothioneine. They added that those over 60 with mild age-related cognitive impairment showed even sharper declines in this important amino acid. This is bad because ergothioneine, which helps protect brain cells from oxidative stress, is believed to help aging adults maintain healthy cognition and memory. Test tube and animal studies have indicated that ergothioneine may also help support memory by creating new neurons or brain cells. In a trial published in the Japanese Journal of Pharmacology, the research team gave both healthy adults and those with mild cognitive impairment a mushroom extract containing 5 mg of ergothioneine a day for 12 weeks. They found that the supplementation resulted in significant improvements in verbal memory, working memory and sustained attention for both the healthy and the mildly impaired volunteers. (Related: 6 Mushrooms you can eat to prevent cognitive impairment and reduce your dementia risk.) Aside from its anti-aging properties, ergothioneine also helps support a healthy immune system, promotes optimal cardiovascular function and supports healthy skin. Ergothioneine is even used in skincare serums and creams to reduce the appearance of fine lines and soothe redness and irritation. It is also used in products that help fight against damage and photoaging caused by ultraviolet radiation. Visit NaturalMedicine.news for more research about mushrooms and other superfoods. Watch the video below to learn about the health benefits of Organic Chaga Mushrooms. This video is from the Health Ranger Store channel on Brighteon.com. Sources include: NaturalHealth365.com PubMed.NCBI.NLM.NIH.gov Brighteon.com To read the original article, click here: https://www.naturalnews.com/2024-08-14-study-ergothioneine-mushrooms-help-extend-lifespan.html

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How Sex Can Improve Your Mind

The AHA! Team — Fri, 14 Jun 2024 08:23:24 +0000

Dr. Caroline Leaf – In this podcast (episode #472) and blog, I talk about relationships, communication, sex, and the mind. This is part 1 of a 3-part series. High-quality intimate relationships are good for our health—we all know this! But did you know that sexual intimacy is also good for us? I recently interviewed Dr. Elissa Epel about her work with telomeres and stress, and she mentioned that one of her most interesting and popular studies, published in 2017, was on a correlation she and her team found between longevity and safe and consensual sex. In this study, Dr. Epel and her team observed that couples that are more sexually intimate have longer telomeres, which contribute to our cellular health and longevity. Couples that are more sexually intimate have longer telomeres Other researchers have also found that the frequency of sexual intimacy for individuals in healthy relationships is linked to greater mental and physical health outcomes, such as more general happiness and greater life satisfaction (Muise et al., 2016), greater heart variability (Costa and Brody, 2012), lower daily somatic symptoms (Stadler et al., 2012), reduced daily diurnal cortisol (Ditzen et al., 2008), and a more robust immune response! Researchers have even found that the frequency of safe sexual intimacy for individuals in relationships has been linked to greater mental and physical health outcomes, such as more general happiness and greater life satisfaction (Muise et al., 2016)! But this is not just about sex. As Dr. Epel discusses in her work, our telomeres are correlated with how supported we feel in a relationship. Healthier romantic relationships tend to predict a positive stress response and better longevity. The stronger your relationship is, the better your sexual intimacy will be, which, in turn, can help improve not only your mental health but also your longevity! Of course, this is a lot easier on paper than it is in real life. In a romantic relationship, you literally imprint that person onto your brain. This means that you are connected in ways that are both emotional and physical. You really do affect each other, which can be both a good and bad thing. These kinds of relationships can be incredibly challenging at times—I don’t think you need me to tell you that! Below are some tips to help you build a healthier relationship through communication and improve your sexual intimacy and overall health: 1. Establish an open line of communication: It is important to establish an open line of communication with your partner on a regular basis by encouraging them to share what is on their mind AND sharing how you feel. Work on creating an environment where you both feel like you can talk about everything that is happening in your lives, from the small to the big things. This will help you both feel more supported in the relationship. 2. Think before you speak: Make sure you have thought about what you want to say and work on staying calm when confronting your partner or discussing an issue. If you raise your voice or become aggressive, it can quickly spiral into a fight. It takes about 60-90 seconds for emotions to pass through you, so if you feel upset, it’s critical you not do anything besides just breathe and gather awareness during this period. This is the time when most people react and then regret what they said or did. Waiting for about a minute or so before speaking gives your brain and nonconscious mind the time to dynamically self-regulate by adjusting to and organizing the incoming information. 3. Ask before you speak: Ask your partner if you can talk to them about what is bothering you, rather than just demanding that they listen to what you have to say. 4. Don’t run away from the uncomfortable: Whatever you say might be hard for your partner to hear or process in the moment, and they might react in anger or sadness. Just keep reminding yourself that they are experiencing their own emotions and may be surprised by what you are saying. Don’t try to suppress or avoid uncomfortable situations. You can tell your partner that you value what you have with them, but be assertive about your desire for something more and your need to communicate what you don’t feel happy about. 5. Learn to just “be” with each other: Yes, great sex and exciting date nights are amazing. But times of quiet, where you can just “be” with your partner, are equally important when it comes to feeling supported and loved. Just sitting quietly with your loved one, for example, has a beauty in and of itself. I call this the “live your best life” mentality: learning to notice beauty in the small things will make your time with your partner feel like a gift—something to be treasured and appreciated every day. For more on relationships, sex and the mind, listen to my podcast (episode #472). Podcast Highlights 0:37 The science behind relationships & the mind 5:48 Sex, relationships & longevity 9:10 How improving our relationships can improve our health 10:33 Why communication is so important in a relationship 11:22, 18:28 Ways to improve your communication so you feel supported in a relationship This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Vacation Health Benefits: How Taking Time Off Changes Your Brain

AHA Publisher — Mon, 01 Aug 2022 07:00:47 +0000

Kissairis Munoz via Dr. Axe – We can probably all agree that leaving the cubicle and heading out on a holiday or taking a midday break to meditate and de-clutter our minds feels good. But did you know that these disruptions in our regular schedules actually change our minds and bodies for the better — on a biological level? A study published in Translational Psychiatry found that both taking a vacation and meditating actually make an impact on our molecular networks. The study followed 94 healthy women between the ages of 30 to 60 years old. They all stayed at the same resort, with half simply on vacation and the other half following a meditation training program. To better understand the “meditation effect,” the scientists behind the study also followed a group of 30 experienced meditators staying at the retreat the same week. The research team looked at changes in 20,000 genes to figure out which genes changed during and after the resort trip. The results showed that spending a week at the resort significantly changed the molecular network patterns of participants in all the groups — the vacationers, the beginner meditators and the experienced meditators. Perhaps unsurprisingly, the most notable gene activity was in those areas relating to stress response and immune function. A month after the experience was over, those newbie meditators were riding the relaxation wave with fewer symptoms of depression alongside visible stress relief compared to the non-meditating vacationers. Essentially, while it seems logical that taking a vacation or engaging in heavy meditation would reduce stress, this is one of the first times that researchers have been able to pinpoint large changes in the body’s genes in a short amount of time. What happens in your body when you go on vacation or meditate? Vacation Health Benefits Let’s start with the elephant in the room: Most of us don’t enough time off. In fact, more than half (55 percent) of Americans don’t use all of their paid time off (PTO), and when they do take off, 52 percent say they have worked during time they took off. While it might seem that you’re just getting ahead and proving your worth to your boss, not taking full advantage of those days off means you’re not receiving the benefits of vacation time. For starters, just planning a vacation can actually boost happiness levels. Whether it’s from the anticipation of the unknown or the excitement of planning time away, getting ready for a holiday can increase happiness, with one study finding that participants saw their mood levels improve about eight weeks before going away. But the real magic occurs when you vacation. Being in a new environment, particularly abroad, affects how our neural pathways respond to things — also known as neuroplasticity— and can make us more creative. When we’re in our normal, day-to-day lives, our brains can go on autopilot: They know how things work and where places are. When our brains are exposed to new sounds, tastes and cultures, different synapses fire off in our brains, revitalizing our minds and encouraging us to try new things, if only because we have to. Maybe you’re not too keen on getting in touch with your creative side. Going on vacation will help you physically, too. The Framingham Heart Study, which began in 1948 and is still going strong, found that women who took vacations just once every six years were nearly eight times more likely to have a heart attack than those who took one at least every two years. A University of Massachusetts study discovered that among middle-aged men at high risk for coronary heart disease, the frequency of annual vacations was associated with a reduced risk of dying. Men who went on vacation regularly were 21 percent less likely to die of any cause and 32 percent less likely to die of heart disease. Who needs medicine when you can lie on the beach? Maybe you don’t have the luxury of jet-setting off to an exotic locale or taking weeks off at a time. That doesn’t mean you should skip taking time off. Turning off your email and “unplugging” can ease you into a vacation state of mind, whether you’re enjoying a “staycation” or hitting the road with your family. Being willing to try new things, whether you’re in an unfamiliar location or not, can keep your brain active and on its toes. Try local food and an adventure you might not normally indulge in. Staying local? Check out a restaurant with a cuisine you might be unfamiliar with, or visit a nearby town you haven’t explored yet. How Meditating Changes Your Body Meditation has been around for thousands of years, and the positive effects from people who practice “mind exercising” have been touted for nearly as long. Now science can back up that the benefits you feel after taking a few minutes of zen are real and actually transform your cells. For instance, a 2014 study published in the journal Cancer found that cancer survivors who participated in stress-reducing techniques, including meditation and yoga, physically changed their cells. At the end of the three-month study, the two groups who meditated had longer telomere lengths than the control group, which only participated in one six-hour stress-reduction workshop. Telomeres are bits of DNA at the end of our chromosomes. Shortened telomeres are associated with aging, diseases like cancer as well as death. As our telomeres age and can no longer shorten, the cells they’re attached to begin dying as well. This is how our bodies age. When the study was over, the telomeres of those who meditated were the same length as when the study began. The control group’s telomeres were shorter, indicating that something about the stress-reducing activities was able to keep the telomeres intact in those three months. “We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” said Linda E. Carlson, the study’s lead investigator. Meditation has also been proven to help reduce anxiety, and it all comes back to the “Me Center,” or the medial prefrontal cortex. This is the area of our brains that processes information about ourselves and the world around us (hence the “me”). Usually, the neural pathways from the sensation and fear areas of our brain to the Me Center are quite strong, triggering a reaction in the Me Center. Meditation actually weakens this connection, so the instinct to react to an upsetting situation weakens. At the same time, our Me Centers link to the brain’s lateral prefrontal cortex, or Assessment Center, strengthens. Instead of freaking out about a situation, our minds are able to assess what’s happening in a more rational manner. So, for example, if you email your boss a question and it takes her a few hours to respond, instead of worrying that your job is in jeopardy, you’re able to ascertain that she’s probably in a long meeting and unreachable at the moment. Regularly meditating might actually make you a more compassionate person as well. A 2008 study found that when meditators heard sounds of people suffering, their temporal parietal junctures, the area of the brain linked with empathy, had a stronger response than in the brains of those who don’t regularly meditate. You don’t need to spend hours or money to start meditating. You can get started with free or inexpensive smartphone apps like “Stop, Breathe & Think,” “Headspace” or “Buddhify.” Even just mindfully taking a few deep breaths in and out can help ease our minds. (Also, check out our “guide” to guided meditation.) It’s fantastic to see that science is getting closer to understanding just how our minds affect our bodies and health. But let’s be honest — most of us don’t need a scientist to tell us that going on vacation or meditating will help us feel better. To read the original article click here.

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Healthy Ways to Process Grief

AHA Publisher — Wed, 02 Mar 2022 05:22:00 +0000

Dr. Caroline Leaf – In this podcast (episode #360) and blog, I am going to talk about grief and answer some of your questions about dealing with and managing grief. Since grief is inescapable and can come about for all sorts of reasons, it’s important to accept that it’s an intrinsic part of being human, instead of trying to avoid or suppress the emotion. Below are some of the main questions I have received over the years, and some answers and tips to help you better deal with and manage grief: -Why is grief such a difficult feeling to process? Dealing with loss and the grief that comes with this feeling often means facing something that is both final and unchangeable, which makes grief very hard to manage. And, contrary to popular opinion, time doesn’t just “heal” this feeling of loss. Rather, time helps to create the space necessary to come to terms with the inevitability of the loss. In many cases, feelings of loss and grief are compounded by a sense of regret or even guilt, which can also be very hard to process. -Why isn’t grief linear? The five stages of grief model, otherwise known as the Kübler-Ross model, suggests that people experience grief through a series of five emotions: denial, anger, bargaining, depression and acceptance. Although this model has gained popularity, it is not supported by empirical studies—many people argue that this model is incomplete and unhelpful for people trying to manage their grief. Research shows that grief doesn’t unfold along predictable lines and differs greatly based on a person’s makeup and circumstances. People naturally move back and forth through different stages and expressions of grief. Consequently, it can be harmful to force people to try to fit their unique experiences into a set pattern of grief. We all experience grief in waves and cope in different ways. We should not judge ourselves if we feel great one day and terrible the next. -What are some healthy ways to process grief? As mentioned above, we all experience grief in waves and cope in different ways, so you shouldn’t judge yourself if you feel great one day and bad the next day. Remind yourself that there is no one way of experiencing grief, and there is no one way of getting through grief. Remind yourself that grief is a part of life, and that it isn’t shameful to ask for help or need support. Don’t just assume that you must talk about and express your grief openly as soon as possible or you won’t get through it. This has been shown through extensive research to not to work as well as was previously believed. You may find a temporary distraction helpful when dealing with grief—it can give you time and space to deal with grief in your own way in your own time. Deep, meaningful connections can really help us manage and process our grief. Never feel ashamed of asking for help. We should all try to be there for someone who is grieving, so long as we DO NOT try to force them to get what they are feeling out or “get over it”. In these situations, it is far better to ask the person what they need instead of basing our words and actions off what we think they need. Remember, we are not experts on anyone else’s feelings! Therefore it’s important to acknowledge a person’s unique grief experience, which will help them activate the resilience they need to process and move through their grief in a way that works for them. You do you! No one should be pressured into trying to feel more deeply or be more expressive than suits their unique style and time frame. If you are grieving, I recommend acknowledging your grief, and then decompressing until you feel ready to face your grief. When ready, work on embracing, processing and reconceptualizing your feelings and experiences in organized cycles of 63 days, which is the time it takes to rewire new thoughts. Some people may need to do many of these cycles, and that’s okay! In the case of grief, people begin to feel stronger when they develop new ways of thinking about their loss and adjusting, so take all the time you need to get to this place! To do these 63 day cycles, I recommend using my Neurocycle mind-management technique, which I discuss in detail in my latest book, Cleaning Up Your Mental Mess, and app Neurocycle. The Neurocycle is a way to harness your thinking power through mind-management that I have developed and researched over the past three decades. First, calm the brain down by breathing deeply. I recommend breathing in for 5 counts and out for 11 counts, and repeating this technique 3 times (for around 45 seconds). Then, GATHER awareness of the emotional and physical warning signals your body is sending you, such as tension in your shoulders, which can be a sign of fear of sleep. Embrace these signals; don’t judge them or try to suppress them. (Spend around 30 to 45 seconds doing this). Next, REFLECT on what these signals are pointing to. Ask, answer and discuss why you are feeling the way you do. Use specific sentences, like “I feel this sadness because …”. What are the details associated with this thought? What other thoughts are coming up that are associated with this thought? After reflecting, WRITE down what you feel and why. This will help you gain clarity into your thinking and behavior. Then, RECHECK what you have written, looking for your grief triggers and thought patterns you may have developed. For example, if you are grieving the end of a romantic relationship and feel sad, you might unconsciously think, “I could’ve done more to stop the breakup”. Why do you feel this way? What triggered this thought? How do you know this to be true? Or are you making an assumption based on how you feel now about something that happened the past? What is your thought “antidote”? How will you reconceptualize this way of thinking and feeling? What could you think, feel and choose instead?Lastly, take action to practice this new way of thinking. I call this step the ACTIVE REACH. This can be anything from a positive statement that validates your feelings to an action you do when you catch yourself ruminating on your grief. Based on the example above, you could practice saying, “I know the relationship was over, and that is okay. It is also okay to grieve the end of this relationship”. -How can someone feel/process their grief without becoming consumed or immobilized by it? Recounting your grief (again and again) is not necessarily required for your psychological health. There is a substantial body of research suggesting that the constant expression of feelings is not always the best way to manage grief and may even lead to more sorrow. In fact, when you are sad and grieving, your mind tends to access other sad memories stored in your brain, and you can get stuck in a cycle of negativity that will potentially drag you down. Similarly, wired-in neural networks of memories can be activated even when there isn’t a direct relationship to what you are going through, so ruminating can lead to all sorts of mental issues, setting off a cycle of pessimism that can affect your concentration, decision-making and motivation, which can make your problems can seem overwhelming. When this happens, you can become immobilized or consumed in your grief. However, there is a natural cycle of remission we can tap into, which is where healthy distractions can come in handy. Your ability to distract yourself until you are ready to process your grief, as briefly mentioned above, can be a good way to help you recover without feeling stuck or immobilized. Don’t try to rush the process if you don’t feel strong enough to work through everything. Yes, you don’t want to ignore your grief or avoid processing it, but you do want to get to a point where you are able to process everything that has happened without becoming immobilized, which usually involves having a support system in place and building up your own mental resilience. -What can happen if a person doesn’t process their grief or ignores it? This is often referred to as delayed grief. Although there is not much research on the effects of delayed grief, we do know that suppressing how we feel in the long term can end up making our mental health worse, as I discuss in detail in my latest book Cleaning Up Your Mental Mess. However, grieving is a complex process that we need to be allowed to move through in our own idiosyncratic ways. We don’t want to conceal our intense sadness from ourselves or others, but we do need to be allowed to process these feelings in our own way. -What are examples of things people might grieve besides death? Love, loss of childhood, etc.? Why is it important to recognize these types of grief too, outside of death-related grief? There are many things that we can grieve over, including being bullied, feeling lonely, the loss of time, the loss of friends, breakups, the loss of connections when moving cities, countries or schools, illness or injury, the loss of a happy childhood due to traumatic experiences and so on. It is important to recognize that grief is related to loss, even when there may not have been a death. Some people may not even realize that the deep sorrow they are feeling is actually grief! Experiencing a loss is a very hard emotional process, and recognizing it as grief can allow people to make more sense of what they are feeling and experiencing. In fact, recognizing different types of grief can help assuage feelings of guilt associated with loss. For example, if someone is feeling down from something like a breakup and is feeling guilty about being sad, helping them understand that they may be grieving can help them identify their pain and start the process of working through it. No matter what type of loss someone has experienced, they should understand that their grief is valid. -Can you explain how the pandemic has added another layer of grief to life? Besides the obvious impact of massive uncertainty and loneliness, many adults, teenagers and children have had to develop a whole new way of life, which has resulted in feelings of loss and grief for what could have been. Whatever we experience with the mind changes the brain (through the process of neuroplasticity) and body, right down to the level of the telomeres on our chromosomes, which shows up in how we function and feel mentally and physically. We do not live in a vacuum. There have been major changes in the mind, brain and body from the pandemic, and we need to help adults, adolescents and children manage these changes because unmanaged toxic stress from major adverse circumstances like the pandemic can result in physical and mental ill-health. However, if we constantly focus on the problem, it can get worse. As I always say, whatever we think about the most grows. We also need to focus on the solution, and I recommend doing this in a “ratio” of 1:3—one part “this is the problem/what has happened” and 3 parts of “what I can do about it”. It’s also important to not only focus on our feelings, because feelings are only one part of the mind—the other two parts are thinking and choosing. When we just focus on how we feel, we can get stuck because we are going against the natural functioning of the mind, which is to think, feel AND choose. When we consciously keep the balance between our thinking, feeling and choosing through self-regulation (or mind management), this can help us prevent overthinking and ruminating on the negative, which, in turn, helps us develop cognitive resilience and allow for the natural remission of grief to happen. We need to guide ourselves and our children to...

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