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Pedaling Against Dementia: How Cycling Preserves Brain Health & Prevents Cognitive Decline

The AHA! Team — Mon, 28 Jul 2025 05:06:01 +0000

S.D. Wells via Natural News – Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open Medical doctors in America would have us all believe that as we age, we fall apart and there’s nothing we can do about it. They tell us it’s normal to die by 75 of a heart attack, diabetes, obesity, cancer or … wait for it… dementia. Our brains just “get old” and it’s “genetics” so all we can do is treat the symptoms and try to extend your life a few years with medications. Lie. Try exercising and eating clean. That would include cycling, which studies show prevents cognitive decline and dementia. Who knew? Time to hop on your bike this summer and have some fun, so you can have a healthy brain forever! Cycling Prevents Cognitive Decline: A JAMA Network Open study tracking nearly 500,000 people over 13 years found that cyclists had significantly lower dementia rates and greater brain volume in memory-related regions compared to non-cyclists. Superior Brain Protection: Cyclists showed a 19% lower risk of all-cause dementia, 22% reduced Alzheimer’s risk, and a 40% drop in young-onset dementia risk—outperforming walking, driving, or public transit. Dynamic Brain Stimulation: Cycling’s combination of navigation, balance, and decision-making creates a “cognitively enriched environment,” increasing gray matter in 10 brain regions and promoting neurogenesis. Genetics & E-Bike Caveats: Those without the APOE ?4 gene saw a 26% lower dementia risk, while e-bikes may weaken benefits by reducing physical/cognitive effort. Traditional cycling’s demands are key. Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open In an era where dementia cases are projected to triple by 2050, scientists have uncovered a surprisingly simple and cost-effective way to protect the brain: cycling. A groundbreaking study published in JAMA Network Open tracked nearly half a million individuals over 13 years and found that cyclists had significantly lower rates of dementia and maintained greater brain volume in memory-related regions compared to those who walked, drove, or took public transit. The findings suggest that cycling doesn’t just boost physical health—it actively shields the brain from degeneration. The study compared how different modes of transportation affected dementia risk, with striking results. Cyclists showed a 19% lower risk of all-cause dementia compared to car or public transit users. For Alzheimer’s disease specifically, the protection jumped to 22%, while the risk of young-onset dementia plummeted by 40%. What set cycling apart was its impact on the hippocampus, the brain region critical for memory and learning. Cyclists retained more gray matter in this area, suggesting the activity doesn’t just slow cognitive decline—it may actively fortify brain structure. Walking, by contrast, showed minimal benefits, while driving or bus riding fell somewhere in between. The secret lies in the cognitive demands of cycling. Unlike passive transportation, cycling requires real-time navigation, hazard assessment, balance, and decision-making—all while elevating heart rate. This combination creates a “cognitively enriched environment” that stimulates neurogenesis (the growth of new brain cells). The study linked cycling to increased gray matter in 10 different brain regions, offering broad protection against decline. In contrast, repetitive activities like walking on a treadmill or driving the same route daily place the brain on autopilot, missing the dynamic challenges that spur growth. The study revealed that cycling’s protective effects vary by genetics. Participants without the APOE ?4 gene (a known dementia risk factor) saw a 26% reduction in dementia risk, while those with the gene still benefited, albeit at a lower rate (12%). This suggests cycling can help even those predisposed to cognitive decline. However, the rise of electric bikes raises concerns. While convenient, e-bikes reduce the physical and cognitive effort required—potentially diluting cycling’s brain-boosting effects. Traditional cycling’s demands—balance, route planning, and sustained exertion—appear critical to its neurological benefits. For many, cycling infrastructure remains a barrier, but small changes can yield big rewards: Replace short car trips (pharmacy runs, coffee stops) with bike rides. Use bike-sharing programs or join local cycling groups for safer routes. Prioritize safety with helmets, lights, and reflective gear, starting on low-traffic streets. As dementia looms as a global health crisis, this study underscores that one of the most effective prevention tools may be sitting in garages worldwide. Cycling merges physical exercise, mental stimulation, and environmental benefits—all without costly medications or side effects. The evidence is clear: those who cycle regularly aren’t just protecting their hearts and muscles—they’re safeguarding their minds. With dementia rates rising, the choice to pedal today could mean remembering more tomorrow. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder, including dementia. Sources for this article include: NaturalNews.com Naturalhealth365.com To read the original article, click here

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New Technique Connects Lab-Grown “Neural Organoids” to Resemble Brain Circuits

The AHA! Team — Mon, 22 Jul 2024 08:33:29 +0000

Institute of Industrial Science, The University of Tokyo via News-Medical – Chronic kidney disease (CKD) is extremely prevalent among adults, affecting over 800 million individuals worldwide. The idea of growing a functioning human brain-like tissues in a dish has always sounded pretty far-fetched, even to researchers in the field. Towards the future goal, a Japanese and French research team has developed a technique for connecting lab-grown brain-mimicking tissue in a way that resembles circuits in our brain. It is challenging to study exact mechanisms of the brain development and functions. Animal studies are limited by differences between species in brain structure and function, and brain cells grown in the lab tend to lack the characteristic connections of cells in the human brain. What’s more, researchers are increasingly realizing that these interregional connections, and the circuits that they create, are important for many of the brain functions that define us as humans. Previous studies have tried to create brain circuits under laboratory conditions, which have been advancing the field. Researchers from The University of Tokyo have recently found a way to create more physiological connections between lab-grown “neural organoids,” an experimental model tissue in which human stem cells are grown into three-dimensional developmental brain-mimicking structures. The team did this by linking the organoids via axonal bundles, which is similar to how regions are connected in the living human brain. “In single-neural organoids grown under laboratory conditions, the cells start to display relatively simple electrical activity, when we connected two neural organoids with axonal bundles, we were able to see how these bidirectional connections contributed to generating and synchronizing activity patterns between the organoids, showing some similarity to connections between two regions within the brain.” – Tomoya Duenki, co-lead author of the study The cerebral organoids that were connected with axonal bundles showed more complex activity than single organoids or those connected using previous techniques. In addition, when the research team stimulated the axonal bundles using a technique known as optogenetics, the organoid activity was altered accordingly and the organoids were affected by these changes for some time, in a process known as plasticity. “These findings suggest that axonal bundle connections are important for developing complex networks,” explains Yoshiho Ikeuchi, senior author of the study. “Notably, complex brain networks are responsible for many profound functions, such as language, attention, and emotion.” Given that alterations in brain networks have been associated with various neurological and psychiatric conditions, a better understanding of brain networks is important. The ability to study lab-grown human neural circuits will improve our knowledge of how these networks form and change over time in different situations, and may lead to improved treatments for these conditions. Source: Institute of Industrial Science, The University of Tokyo Journal reference: Osaki, T., et al. (2024). Complex activity and short-term plasticity of human cerebral organoids reciprocally connected with axons. Nature Communications. doi.org/10.1038/s41467-024-46787-7. To read the original article click here.

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Vitamin B12 Side Effects & What They Mean

AHA Publisher — Mon, 25 Jul 2022 07:00:14 +0000

Rachael Link, MS, RD via Dr. Axe – Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays a central role in several aspects of health, including brain function, red blood cell formation and DNA synthesis. It’s also considered an “essential nutrient” because your body is unable to produce it on its own and needs to obtain it from food sources or supplementation. In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy. Although incorporating a good variety of vitamin B12 foods in the diet can help most people meet their needs for cobalamin, supplementation is sometimes necessary for those who may have underlying health conditions or take certain medications. Like all supplements, however, there are several vitamin B12 benefits and side effects to consider. So what are the side effects of vitamin B12? How can you minimize these potential vitamin B12 side effects while maximizing the benefits? Here’s what you need to know. Positive Vitamin B12 Side Effects Does B12 have side effects? What does B12 do for your body? Here are a few of the top vitamin B12 benefits for men and women: 1. Prevents Deficiency Taking a vitamin B12 supplement is one of the easiest and most effective ways to prevent a vitamin B12 deficiency, especially if you don’t regularly consume foods high in this important water-soluble vitamin. Some of the most common side effects of vitamin B12 deficiency include weakness, anemia, constipation, decreased appetite and unintentional weight loss. 2. May Boost Energy Levels Vitamin B12 plays an integral role in energy production and is essential for converting the foods that you eat into a form of energy that can be used by the body. It’s also necessary for the formation of red blood cells, which help supply the cells with oxygen so they can function properly. While research is lacking on whether taking a vitamin B12 supplement can improve energy levels on its own, it can aid in energy production and may be especially beneficial for boosting energy levels if you’re lacking in this key micronutrient. 3. Supports Growth and Development Vitamin B12 is absolutely essential during pregnancy for ensuring healthy fetal growth and development. Not only is vitamin B12 crucial for preventing birth defects, but a deficiency may also increase the risk of miscarriage or premature birth. For this reason, vitamin B12 is a common component of most prenatal vitamins and can also be found in many fortified foods. 4. Keeps Skin, Hair and Nails Healthy Some of the most visible signs of vitamin B12 deficiency can be spotted right in your hair, skin and nails. In fact, some of the most common symptoms of deficiency include hyperpigmentation of the skin and nails, hair changes, vitiligo, and angular stomatitis, which is a condition that causes cracks and inflammation in the corners of the mouth. Fortunately, several case reports have found that these changes may be reversible by correcting the deficiency with supplementation. 5. Improves Mood One of the most surprising vitamin B12 injections side effects is the ability to improve mood and mental health. This is because vitamin B12 acts as a cofactor for neurotransmitters like serotonin and dopamine, both of which are key regulators of mood and emotion. Preliminary research also shows that pairing vitamin B12 supplementation with antidepressants could help significantly reduce symptoms of major depressive disorder to a greater extent than treatment with an antidepressant alone. 6. Promotes Heart Health Vitamin B12 is important for the metabolism of homocysteine, a type of amino acid in the blood that may be tied to a higher risk of heart disease. In addition to decreasing homocysteine levels, which could potentially help reduce the risk of heart disease, some research also indicates that higher vitamin B12 levels may be linked to improved outcomesfor those who have suffered from an ischemic stroke and may be associated with a lower risk of coronary artery disease. Negative Vitamin B12 Side Effects Despite the multitude of benefits associated with vitamin B12, can too much vitamin B12 be harmful and what happens when you have too much of it in your body? Vitamin B12 is a water-soluble vitamin, which means that excess amounts are flushed out of the body through the urine, making a vitamin B12 overdose nearly impossible. However, while vitamin B12 is safe when used as recommended, there are several vitamin B12 injection side effects to consider as well. Research indicates that there may be adverse effects of intramuscular vitamin B12, or B12 injections. Some common issues include fever, itching and tingling or numbness of the joint. Other possible vitamin B12 shot side effects include: Headache Dizziness Rash Facial flushing Skin redness Cold symptoms Anxiety Swelling Diarrhea Vomiting High blood pressure How to Prevent The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. Enjoying these foods alongside a variety of other healthy ingredients as part of a balanced diet can help ensure you meet your needs and reduce the risk of too many vitamin B12 side effects. In some cases, supplementation may be necessary, especially if you don’t regularly consume foods high in vitamin B12 or have issues with vitamin absorption. In that case, be sure to stick to the recommended vitamin B12 dosage, and use only as directed. If negative vitamin B12 supplement side effects persist, consider decreasing your dosage, or consult with your doctor. Precautions/When to See Doctor Supplementing with vitamin B12 may not be right for everyone and can even be contraindicated in some cases due to the potential vitamin B12 side effects. For example, those with high blood pressure, heart problems, skin conditions, blood disorders, gout and low potassium levels should use vitamin B12 with caution and may want to consider talking to a trusted health care practitioner before starting supplementation. Certain medications or supplements can also interfere with vitamin B12 supplements. What medications should not be taken with B12? Folic acid, potassium, vitamin C and chloramphenicol, a type of broad-spectrum antibiotic, may all interfere with vitamin B12 in the body. In order to minimize vitamin B12 supplements side effects, it’s best to stick to the recommended dosage and use as directed. If you experience any persistent vitamin B12 tablets side effects or serious symptoms, talk to your doctor to determine the best course of treatment for you. Conclusion In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy, and negative effects that may occur when there’s too much in the body. The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. For some people, taking supplements is necessary, but to minimize vitamin B12 supplements side effects, stick to the recommended dosage and use as directed. To read the original article click here.

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Do Cell Phones Affect Cognitive Function?

AHA Publisher — Mon, 21 Feb 2022 08:00:34 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The World Health Organization concluded that cell phone radiation may cause brain tumors, but what about effects on cognitive function? “At present, we do not know precisely the degree to which the risk of cancer and other adverse health effects are increased by the exposure to the RF [radiofrequency] fields from cell phones, smart meters, and other wireless devices.” You may recall that I explored the brain tumor data in my video Does Cell Phone Radiation Cause Cancer?, but what other potential adverse health effects might there be? For example, how might radiofrequency fields affect brain function? That’s the topic of my video Do Mobile Phones Affect Brain Function?. “The dramatic increase in use of cellular telephones has generated concern about possible negative effects of radiofrequency signals delivered to the brain. However, whether acute cell phone exposure affects the human brain is unclear.” So, researchers decided to put it to the testusing PET scan technology. What did they find? As you can see at 0:44 in my video, elevated brain activity was found in the region of the brain closest to the antenna after 50 minutes of exposure to a cell phone call. What does that actually mean, though? Well, it’s evidence that the human brain has at least some sensitivity to the effects of cell phone radiation. The increased metabolism in brain regions closest to the antenna “suggest that brain absorption of [cell phone emissions] may enhance the excitability of brain tissue.” The potential health consequences of this are unknown, though the results suggest that “cell phone use can possibly affect brain function,” potentially affecting neurotransmitter and neurochemical brain activities. Perhaps this can explain the changes in psychological test outcomes observed after exposure to cell phone radiation. Although earlier studies failed to find an effect of short-term cell exposure on human cognitive performance, a 2017 review noted that “several studies indicate an increase in cortical excitability and/or efficiency with EMF exposure,” which may translate out into measurable cognitive effects. What’s more, this “cortical excitability”—excitability of the outer layer of the brain tied to cell phone exposure—“might also underpin disruptions in sleep” while at the same time being “associated with faster reaction time.” If you expose people to active cell phones while they play a computer game, the subjects can actually respond faster compared to sham exposure, meaning placebo exposure of the same scenario but with the cell phone turned off. This empowered the industry to claim that while it may be the case that cell phone radiation does affect brain function after all, the effects are positive! A decrease in reaction time upon exposure to microwave radiation from cell phones “helps people better respond to different threatening situations. Therefore these exposures can decrease the probability of human errors and reduce destructive accidents.” But, as you can see at 2:40 in my video, the difference in reaction time was only a few thousandths of a second. When all the studies are put together, “the effects seem to be so small that implications for human performance in everyday life can be practically ruled out.” As you can see at 2:57 in my video, there was a study that found that heavy cell phone users did better on a test of the ability to filter out irrelevant information, but this improvement in focused attention may just be because heavy cell phone users have a lot of practice carrying on conversations in crowded places, “rather than a direct effect of mobile phone use on cognition.” Overall, electromagnetic fields from cell phones “do not seem to induce cognitive or psychomotor [fine motor skill] effects.” Nonetheless, one has to worry about “the existence of sponsorship and publication biases.” Studies may have conflicts of interest, such as being funded by cellphone companies, and perhaps were designed in a way to skew the results or were quietly shelved and never published if they showed anything negative. In fact, researchers compared the source of funding and results of studies of the health effects of mobile cell phone use and “found that the studies funded exclusively by industry were indeed substantially less likely to report significant effects…that may be relevant to health.” It would look suspicious if all the industry studies showed no adverse effects, though, so some have accusedthe industry of taking obfuscation to a new level. “Although the industry-funded studies were significantly more likely to be negative”—that is, show no effects—“as expected, no two positive studies reported the same effect, and the few attempts to do so failed. Thus the apparent message of the studies dovetailed well with the [industry’s] position that there are no reproducible biological effects.” So, industry wasn’t only denying the existence of effects; it was also denying the existence of reproducible effects. It’s like this: If all of the industry-funded studies universally found no adverse effects of cell phone use, in contrast to the findings of independent research, the industry-funded research program could have been more easily dismissed. As well, industry researchers couldn’t publish adverse health effects because that would be bad for business. So, they came up with a wide hodge-podge of conflicting results. In this way, it seems they can better protect themselves. Was this all part of “a well-designed legal strategy” to fight off lawsuits? We may never know. We do know that when the World Health Organization announced that cell phones may cause brain tumors, the cellphone industry went into damage control to attack the agency, similar to when the WHO came out against second-hand tobacco smoke. “Sowing confusion and manufacturing doubt is a well-known strategy used by the tobacco and other industries.” Key Takeaways The World Health Organization (WHO) has found that radiation from cell phones may cause brain tumors. Researchers investigated the impact of radiofrequency signals from cellular devices on the brain and found, via PET scan technology, evidence of at least some sensitivity to the effects of cell phone radiation. Potential health consequences have not yet been determined, but results suggest cellphone usage may affect brain function and seems to increase “cortical excitability,” which may be linked to both sleep disruption and “faster reaction time,” though the difference may be only a few thousandths of a second. Research funded by the mobile phone industry was found to be substantially less likely to report significant health effects and “no two positive studies reported the same effect, and the few attempts to do so failed.” In this way, industry-funded studies had a broad range of conflicting results, which may have been calculated. To read the original article click here.

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Could Oxygen Therapy Reverse Alzheimer’s Disease?

AHA Publisher — Fri, 10 Sep 2021 07:00:19 +0000

Maayan Jaffe-Hoffman via Jerusalem Post – For the first time, a non-pharmaceutical clinical trial has proven effective in reversing the main activators of Alzheimer’s disease, according to Tel Aviv University’s Prof. Shai Efrati, whose study on the use of hyperbaric oxygen therapy (HBOT) to improve brain function was published Thursday in the peer-reviewed medical journal Aging. The study, which combined use of HBOT in the treatment of animals genetically engineered to develop Alzheimer’s and a group of individuals over the age of 65 who were already experiencing memory decline – the stage before Alzheimer’s – yielded several positive results. These included improvement in vascular function, of blood flow to the brain, memory capacity, attention and information processing speed, as well as a drop in brain amyloid load. Amyloids are non-soluble proteins. Amyloid beta deposits in the brain’s blood vessel walls are the most common vascular pathology in Alzheimer’s. “The therapy triggers our body to do the repairs that are needed to reverse the process that culminates in Alzheimer’s disease,” Efrati told The Jerusalem Post. A press release by Tel Aviv University explained, “Hyperbaric medicine is a form of therapy that requires patients to be kept in special chambers in which the atmospheric pressure is much higher than that normally experienced at sea level. In addition, they breathe air composed of 100% oxygen.” The treatment is already used for other indications and is known to be relatively safe when managed by a medical professional. A previous study by Efrati and a team from Shamir Medical Center in November found that when healthy adults over the age of 64 were placed in a pressurized chamber and given pure oxygen for 90 minutes a day, five days a week for three months, not only was the aging process delayed – it was actually reversed. This study was carried out in two stages. First, mice were exposed to HBOT and then investigated using two-photon live animal imaging. Through examination of the mice’s brain tissues, “it was proven conclusively… that a certain therapeutic protocol brings about an improvement in vascular function and the creation of new blood vessels,” the release said. “It also prevents the deposit of new amyloid plaques on the brain cells and even leads to the removal of existing amyloid plaque deposits.” The positive results on the mouse models were discovered in correlation to the findings of the treatment on people over 65 with cognitive decline. The therapy included a series of 60 sessions of HBOT in pressure chambers over a period of 90 days. Efrati described the process as having participants sit in a chamber that looks like an airplane with an oxygen mask. In the chamber, the individuals were administered HBOT utilizing 100% oxygen in an environmental pressure higher than one absolute atmosphere to enhance the amount of oxygen dissolved in the body’s tissues. AT A CERTAIN point, the participants were asked to remove their masks, bringing their oxygen back to normal levels. However, during this period, researchers saw that fluctuations in the free oxygen concentration were interpreted at the cellular level as a lack of oxygen – rather than interpreting the absolute level of oxygen. In other words, repeated intermittent hyperoxic (increased oxygen level) exposures induced many of the mediators and cellular mechanisms that are usually induced during hypoxia (decreased oxygen levels) – something Efrati explained is called the hyperoxic-hypoxic paradox. The effects of the therapy on the brain were evaluated using a high-resolution perfusion MRI. “After a series of hyperbaric treatments, elderly patients who were already suffering from memory loss showed an improvement of blood flow to the brain, as well as a real improvement in cognitive performance,” said Prof. Uri Ashery, also from Tel Aviv University, who helped with the study. “Consequently, we succeeded in demonstrating the latent potential of hyperbaric medicine for treatment of neurologic conditions that originate from hypoxia – that is to say, a deficiency of oxygen reaching the cells”. Another member of the Tel Aviv research team, Dr. Ronit Shapira, said, “The combination of an animal model from which we could learn the pathology of the disease, together with existing and available therapy, raises the hope that we will now be able to fight one of the greatest challenges to the Western world. According to our findings, hyperbaric therapy given at a young age is likely to prevent this severe disease entirely.” Efrati explained that until now it was thought that amyloid deposits were the primary cause of Alzheimer’s disease, but now it is understood that amyloids are just a “biomarker of the disease,” and the primary cause is related to vascular damage. “By treating the root problem that causes cognitive deterioration with age, we are in fact mapping out the way to prevention,” Efrati said. “It is likely that hyperbaric medicine can potentially provide the opportunity for living with good brain function without relating to chronological age. The idea is to commence therapy before the onset of clinical symptoms of dementia and before deterioration and loss of extensive brain tissue. This is the stage at which blood vessels become occluded and the blood flow and the oxygen supply to the brain are diminished – a phenomenon that can already take place at a relatively early age.” How early? “This is still an open issue,” Efrati said, adding that the study is part of a long-term and comprehensive research program and that he hopes more answers will come soon. To read the original article click here.

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Benefits of Honey and Cinnamon: Are 2 Superfoods Better Than 1?

AHA Publisher — Wed, 08 Sep 2021 07:00:02 +0000

Christine Ruggeri, CHHC via Dr. Axe – Honey and cinnamon have been used since ancient times to support human health and wellness. Honey has a rich history dating back to ancient Greek, Roman, Vedic and Egyptian texts, while cinnamon has been used in Chinese and Ayurvedic folk medicine for over 2,000 years. We know that, individually, both cinnamon and honey possess powerful therapeutic properties. What about when you use them together? If one is good by itself, does that mean that the two combined can be even more beneficial? Here’s what you need to know about the combination of honey and cinnamon. Benefits of Cinnamon 1. Rich in Antioxidants A major benefit of cinnamon is its antioxidant content. This helps reduce free radical damage and slow the aging process. Researchers have identified at least 41 different compounds in cinnamon with health-promoting capabilities. 2. Has Antimicrobial Properties Because cinnamon has antimicrobial properties, it can be used to optimize oral hygiene, fight infections and support skin health. Research suggests that it helps improve bad breath and tooth decay, ease respiratory issues like the common cold and sore throat, and soothe skin irritation, redness and swelling. 3. Relieves Inflammation The flavonoids in cinnamon have been proven to help alleviate inflammation, reduce swelling, ease muscle soreness and lessen the severity of allergic reactions. 4. Protects Heart Health Research shows that cinnamon may reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure. It may be a helpful blood coagulant that helps the body form blood clots and promotes circulation. 5. Stabilizes Blood Sugar Studies indicate that cinnamon has anti-diabetic effects and can lower blood sugar levels and improve sensitivity to the hormone insulin. This is what makes it one of the best foods for diabetics. 6. Supports Brain Function Antioxidants in cinnamon have been found to help defend against the development of neurological disorders, such as Alzheimer’s disease and Parkinson’s disease. Benefits of Honey 1. Helps Fight Allergies The bee pollen in honey helps boost immunity and can improve allergy symptoms with a concept called immunotherapy. Studies indicate that consuming local pollen reduces a person’s sensitivity over time, thereby reducing allergy symptoms. 2. Provides Antioxidants A daily dose of honey provides health-promoting antioxidants that help block free radicals in the body and prevent a number of diseases. Research shows that consuming honey increases levels of disease-fighting polyphenols in the blood and other antioxidants that support enzyme activity. 3. Supports Sleep Honey helps promote restorative sleep. It helps restock the liver’s glycogen supply and prevents the brain from searching for fuel, which can keep you up at night. Eating honey also promotes the release of melatonin in the brain by stimulating the release tryptophan. 4. Relieves Cough Research suggests that a single dose of honey can reduce mucus secretion and coughs. One study found that honey was just as effective as diphenhydramine and dextromethorphan, two ingredients that are commonly used in over-the-counter cough medicines. 5. Aids Wound Healing Studies show that honey is an antibacterial agent that aids wound healing and creates an inhospitable environment for bacteria. It can be used for the treatment of wounds, burns and skin ulcers. How Honey and Cinnamon Work Together Honey and cinnamon both possess powerful antimicrobial, anti-inflammatory and antioxidant properties. This is why they’ve been used in ancient medicine to relieve a slew of health conditions. The reasons these two superfoods create such a powerful effect on the body vary but generally center on their ability to control inflammation, combat free radicals and boost immune function. When used together, cinnamon powder and honey offer a range health benefits, improving cholesterol and immune system health, while aiding weight loss and fighting heart disease. The compounds found in both foods come together to have the best effects, making them a perfect addition to tea, recipes or even a glass of water. Here’s a rundown of their combined health benefits for weight, heart health and more: 1. Combat Allergies Cinnamon and honey both help fight allergies and allergy symptoms. A perfect example of how cinnamon can help with allergies can be seen in a study that evaluated its ability to control the powerful allergen house mites. This allergen has become a global problem, and researchers from the University of Kentucky College of Agriculture, Food and Environment found that at least 45 percent of young people with asthma are allergic to house dust mites. Researchers from Egypt tested the effect that various essential oils had in killing the highly allergic house mite and found that cinnamon was the most potent agent. This is due to cinnamon’s component cinnamaldehyde. Note: Cinnamon oil is toxic to cats and shouldn’t be used in cat households. Honey also serves as a natural therapeutic agent for fighting allergies. Ingesting just a teaspoon of local raw honey every day can boost your immune system and fight allergies by helping build a tolerance to local pollen. The International Archives of Allergy and Immunology published an article that analyzed this theory and discovered that preseasonal use of birch pollen honey helped people with birch pollen allergies by lowering total symptoms by 60 percent. Those treated with honey experienced twice as many asymptomatic days, had 70 percent fewer days with severe symptoms and used 50 percent less antihistamines compared to the group that took conventional medications for allergies. 2. Improve Diabetes Symptoms Cinnamon and honey together can be beneficial for healthy blood sugar management. Research published in the journal Nutrition Research suggests that up to 1,500 milligrams of cinnamon supplementation benefits the lipid profile, liver enzymes, insulin resistance and high-sensitivity C-reactive protein in diabetics and people with nonalcoholic fatty liver disease patients. According to a study published in the Journal of Medicinal Food, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic indexfood. 3. Fight Acne and Skin Infections Because of the combination’s antimicrobial capacity, cinnamon oil mixed with honey is used all over the world to treat skin conditions, such as acne and skin issues. Researchers from Iran even discovered that the antibacterial, anti-inflammatory and antioxidant properties of honey are actually more potent in treating wounds and burns and result in less skin problems than conventional medicine. A 2017 study published in Phytotherapy Research found that cinnamon essential oil significantly inhibited the production of several inflammatory biomarkers that are involved in skin inflammation and tissue remodeling. It works as a powerful anti-inflammatory agent that can help soothe some skin conditions and improve the immune response. 4. Relieve Common Cold and Other Respiratory Issues The cinnamon-honey combination helps relieve common cold and respiratory symptoms, like sore throat, by fighting infections, boosting immunity and providing antioxidants. In a study published in the American Journal of Chinese Medicine, cinnamon essential oil was found to be highly effective in slowing the growth of a number of bacteria and fungi. The study showed that cinnamon oil inhibits the growth of E. coli, candida and staph aureus — all microorganisms that can cause a number of diseases, including the common cold. Research shows that honey is better than no treatment in reducing the frequency of cough and may even be more effective than diphenhydramine, an antihistamine. Plus, there’s evidence that honey is loaded with protective antioxidants that help fight respiratory conditions and many other health issues. Regularly combining cinnamon’s antimicrobial properties with immune-boosting raw honey boosts the body’s immunity and ability to fight off respiratory infections like the common cold. If you happen to get some kind of respiratory condition, consuming cinnamon and honey may help shorten your recovery time. 5. Fight UTIs Cinnamomum zeylanicum works as a powerful antibacterial agent, and research shows that it effectively inhibits the growth of gram-negative bacteria like E. coli, the main cause of urinary tract infections. A lab study conducted in Algeria found that when honey was tested against 11 multi-drug-resistant bacterial strains that were isolated from urinary tract infections of pregnant women, it exhibited potent antibacterial activity. Ingesting a combination of cinnamon powder and honey not only helps destroy the bacteria within the urinary tract, but it may also inhibit the growth of germs living in the bladder, thereby working as a potential preventative measure against bladder infections. 6. Soothe Digestive Issues Honey and cinnamon have become quite popular in managing digestive issues, such as constipation, nausea and ulcers. This makes sense, as these superfoods have been used as natural remedies for digestive ailments by our ancestors. Honey has proved to be a predigested nectar, so it is easy for the body to break it down. That can soothe an aggravated system. Cinnamon has antimicrobial characteristics that have helped countless people with bacterial overload in their digestive systems. This is especially true for people suffering from an E. coli infection, like a UTI. 7. Boost Energy Cinnamon and honey feature beneficial compounds that help boost energy. Chinese folk medicine has used cinnamon to promote healthy energy flow for centuries, and because of its insulin-boosting property, cinnamon has been known to give people energy as it stabilizes your blood sugar and improves insulin action in the brain. Honey is packed with micronutrients and antioxidants that help boost energy levels, fight inflammation and reduce signs of aging. When you take a teaspoon mixture of the two, you get a low-glycemic boost to help fuel your body, whether you just need a pick-me-up or you’re trying to get through a workout. 8. Treat Gingivitis The past few years, several studies have come out showing that Manuka honey can help treat gingivitis and periodontal disease. Due to its superior antimicrobial properties, researchers from the School of Dentistry at the University of Otago in New Zealand discovered that chewing or sucking on a Manuka honey product not only caused a 35 percent decrease in plaque, but it led to a 35 percent reduction in bleeding sites in people suffering from gingivitis. When combined with the powerful antimicrobial cinnamon, regular use of the amazing mixture can do wonders to your choppers. Honey and cinnamon benefits are proving to be a winning combination when it comes to dental health. How to Use One of the easiest ways to use honey and cinnamon to boost your health is to simply combine a half teaspoon of powdered cinnamon with a teaspoon of organic raw honey and ingest the mixture once daily. You can add this combination to water or use it to make an energizing and immune-boosting drink. This secret detox drink, for example, is also made with cinnamon and honey, along with other detoxifying ingredients like apple cider vinegar, cayenne pepper and lemon juice. Of course, there are many other ways to use cinnamon and honey in your cooking and add it to your diet. They can be added to your smoothie, used to make herbal tea and added to your homemade baked goods. This delicious gluten-free coffee cake is made with both cinnamon and honey. You can also apply cinnamon powder (or one to two drops of cinnamon oil) and honey to your skin to fight acne and skin issues. Simply create a paste by combining the two ingredients. Then apply it onto the area of concern before bed so it can sit for several hours. However, before using honey and cinnamon topically, do a patch test to make sure that your skin won’t have any adverse reactions. Risks and Side Effects Cinnamon and honey are safe for internal and topical use, but like all foods, some people may react adversely. If you experience skin irritation, stomach pain, sweating, diarrhea or nausea after using cinnamon or honey, stop taking right away. If you use cinnamon essential oil, remember that a small amount (one to two drops) goes a long way. Perform a patch test on your skin before...

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Ginseng Benefits: Less Stress & Better Brain Function

AHA Publisher — Wed, 25 Aug 2021 07:00:02 +0000

Dr. Josh Axe, DC, DNM, CN – Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance. It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction. Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion. Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why. What Is Ginseng? Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D. By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea. That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections. There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek. The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions. The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts. Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng, but for centuries people have believed in its beneficial compounds and results. While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng. Here’s a rundown of the different types of ginseng out there: Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory. American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency. Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity. Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda medicine for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels. Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance. Ginseng Benefits Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits: 1. Improves Mood and Reduces Stress A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function. The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment. Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue. 2. Improves Brain Function Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease. One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months. After discontinuing the treatment, the improvements declined to the levels of the control group. This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD. The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function. 3. Has Anti-Inflammatory Properties An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year. Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group. This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy. A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain. Another animal study measured the herb’s anti-inflammatory effects. Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing. At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods. 4. Helps with Weight Loss Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate. A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days. By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent. The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams. A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb. 5. Treats Sexual Dysfunction Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction. The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions. Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects. Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue. The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion. 6. Improves Lung Function Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs. Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD. 7. Lowers Blood Sugar Levels Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms. One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties. One of the primary difficulties with type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes. 8. May Help Fight Cancer Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties. Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth. This shows thisherb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime. Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were...

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Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes Recipe

AHA Publisher — Thu, 05 Aug 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. No matter your age or athletic activities, getting enough protein in your diet is important for everyone. Signs of a protein deficiency can range from moodiness to poor sleep to slow healing. This tuna macaroni salad recipe is a perfect and delicious way to get more protein in your diet. Plus, it’s such an easy dish to make. Key Ingredients But wait, is this recipe healthy? Tuna pasta salad, also called tuna macaroni salad or tuna noodle salad, is as healthy as the ingredients you put into it. In this case, we use a low-mercury tuna, gluten-free pasta and a whole lot of nutrient-rich ingredients, including olives, tomatoes, bell pepper, capers and red onion. This cold tuna pasta salad recipe is perfect to make on a Sunday evening, so you have a quick and easy, yet well-balanced and healthy, lunch option for the week ahead! Tuna is very high in protein as well as anti-inflammatory omega-3 fatty acids. It’s also rich in important nutrients, like: vitamin D selenium niacin riboflavin vitamin B12 vitamin B6 potassium zinc magnesium As a rich source of niacin, tuna is excellent for cardiovascular health and balancing cholesterol levels. Niacin is also key to the healthy function of the skin, nervous system and digestive system. Tuna’s impressively high vitamin B6 content means it’s a great choice for brain function, mood, energy levels and blood flow. There are actually several varieties of tuna, and some can definitely be healthier than others. For example, Atlantic bluefin tuna’s high mercury content — plus its near extinction due to overfishing — lands it on my list of 17 Fish You Should Never Eat + Safer Seafood Options. Mercury poisoning is definitely a concern when it comes to eating seafood. It’s an important topic in general, but it’s especially important when it comes to young children and pregnant women since excessive consumption of mercury-contaminated fish is known to have major negative effects on a child’s development. So, what about canned tuna? There are two main varieties of canned tuna you can find on store shelves: white albacore tuna or light tuna, which is typically skipjack. According to data from the Environmental Protection Agency, canned light skipjack tuna usually has about a third of the mercury levels of albacore canned tuna. The EPA labels light canned tuna as a “best choice,” while white albacore canned tunas is a “good choice.” For kids, the EPA recommends that a “best choice,” like light canned tuna from skipjack, can be eaten two times per week in the following amounts: Age 2: 1 ounce per serving Age 6: 2 ounces per serving Age 9: 3 ounces per serving Age 11 and up: 4 ounces per serving The Food and Drug Administration recommends that women of childbearing age (between 16 and 49 years), especially pregnant and nursing women, eat two to three servings of “best choices” or one serving of a “good choice” fish per week. Again, light canned tuna makes the best choice list, while white albacore is on the good list. For more information, check out the FDA’s Eating Fish: What Pregnant Women and Parents Should Know. If you’re going to eat tuna, look for tuna that is light and skipjack. However, beware of light canned tuna that is from yellowfin tuna because this is said to have higher mercury levels similar to albacore. In addition to tuna nutrition benefits, some other nutritional highlights of this creamy tuna pasta salad with veggies recipe include: Brown rice pasta: Pasta made from brown rice does provide carbohydrates like other pastas. However, brown rice pasta is gluten-free, and it is also full of vitamins and minerals, as well as fiber and protein to balance its carb content. Red onion: A red onion provides beneficial onion nutrition — plus it is especially high in quercetin, which has been shown to have anti-inflammatory and antioxidant effects. Bell pepper: Bell peppers are rich in vitamin C and vitamin A. They are also high in carotenoids called lutein and zeaxanthin. Research has shown that increased consumption of these carotenoids may decrease the risk of developing age-related macular degeneration. How to Make Tuna Pasta Salad Macaroni salad with tuna doesn’t require any serious culinary skills, so this recipe is friendly to even the most novice of cooks. To prep for this recipe, you’ll need to have the olives, tomatoes, onion and peppers chopped up. You’ll also need to have your pasta cooked according to the package directions and allow it to cool down before adding it to the mixture. That’s it! Now you’re ready to combine everything together. First, you can add the cooked pasta and tuna to a large bowl. Add in the red onion. Toss in the Kalamata olives. The bell pepper (red, green and/or yellow) can go in next. Add in the capers. Last but not least, add the Paleo mayonnaise and Dijon mustard to the bowl. Mix it all together until well-combined. Before serving, top the macaroni tuna salad with chopped green onions and microgreens for a boost of flavor and nutrients. If you’re not going to eat the tuna pasta salad right away, keep it covered and refrigerated until ready to serve. Enjoy! Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes DESCRIPTION Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. INGREDIENTS One 12-ounce box brown rice macaroni pasta, cooked Two 5-ounce cans wild-caught tuna ½ red onion, chopped ½ cup kalamata olives, pitted ½ cup bell peppers, chopped 2 tablespoons capers 1 cup cherry tomatoes, sliced ⅓ cup Paleo mayo ⅓ cup Dijon mustard ½ teaspoon salt ½ teaspoon pepper TOPPINGS: ½ cup green onions, chopped ¼ cup microgreens INSTRUCTIONS Cook the pasta and chop the veggies. Add all the ingredients to a large bowl, mixing until well-combined. Keep refrigerated until ready to serve. Top with chopped green onions and micro greens. NOTES Top the salad with green onions and microgreens if you choose for added flavor and nutrition. If you want to avoid mayo, you can use mashed avocado as the binder. Feel free to customize this recipe with your choice of vegetables added. To read the original article click here.

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How to Break the Cycles of Worry & Fear to Heal Your Mind with Dr. Jud Brewer

AHA Publisher — Wed, 28 Apr 2021 07:00:29 +0000

Dr. Caroline Leaf – In this podcast (episode #273) and blog, I talk to psychiatrist, professor and author Dr. Judson Brewer about on how anxiety drives our lives, what we can do to break the habit loops that keep us anxious, techniques to uproot anxiety at its source and manage our triggers, and more! Starting in the 80s, research started coming out that anxiety could be driven in a habitual way. Dr. Jud has built on this research, showing people how to overcome anxiety in their own life through the way they change and deal with negative behaviors. He discusses this in detail in his amazing new book, Unwinding Anxiety, which stemmed out of his own experiences with anxiety in residency, and how he helps his patients with anxiety and breaking bad habits. Dr. Jud’s process is based on 3 steps: learning how the mind works, learning about the reward system in the brain, and finding “bigger and better offers” to change the habit in question. Why are these steps important? We learn behaviors through trigger and result; this repeated process builds habits. When we learn how this works, we can start to learn how to use our own minds to our own advantage. We can map out all our habit loops that we have developed to cope, which is the first step to dealing with anxiety in our lives! As Dr. Jud points out, if we don’t know how our minds work, we can’t possible work with them. Our brains are driven by how rewarding/valued a behavior is. We set how rewarding a behavior is and then “forget” it, which allows us to still behave in this way while learning other things. However, we can keep doing this automatically, even if the behavior is no longer rewarding to us now, and can end up stuck in toxic habit loops. This is why we have to stop and observe our own thoughts and behaviors. We can’t force ourselves to break habits unless we become aware of them and their value to us in the “now”. We need to ask ourselves questions like, “Is this habit still serving me? Is this habit serving my health? How useful is this habit to me really?”. This kind of curious awareness is key. Becoming aware of a habit we want to change helps us reduce the value or reward associated with that habit, which makes changing our behavior a lot easier! Indeed, without self-regulated awareness, we cannot move forward in life. But awareness alone is not enough! It needs to be followed by directed and intentional action. When we see that a habit is not serving us or helping us get to where we want to be in life (based on our own reward hierarchy), then we can look for what Dr. Jud calls “a bigger, better offer” (BBO), or a new habit loop that feels better and actually helps us move forward and live our best life. This helps us realize that we often use bad habits as a coping mechanism to suppress feelings of anxiety; as a result, we can end up hiding our anxiety in a negative behavior. When we recognize this, we can start finding something that opens us up to growth in a curious, kind and non-judgmental way; we no longer let our anxiety shut us down to change and transformation. To read the original article click here. For more articles from Dr. Leaf click here.

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