cortisol Archives - Amazing Health Advances

What Is ‘Cortisol Face’? What You Need to Know About This TikTok Trend

The AHA! Team — Fri, 25 Apr 2025 05:29:38 +0000

Joe Boland via Dr. Axe – “Cortisol face” is a term that’s gaining traction in the wellness world, particularly taking off on the social media platform TikTok, especially as more people recognize the visible impacts of stress on physical appearance. It describes facial puffiness or bloating potentially linked to elevated levels of cortisol, the body’s primary stress hormone. In today’s fast-paced world, where stress can be nearly unavoidable, understanding cortisol face can help identify if lifestyle changes are needed to maintain both mental and physical well-being. This article dives in to what cortisol face is, its causes, how it differs from moon face and tips to manage it. What is cortisol face? Cortisol face refers to facial swelling or puffiness that can occur when cortisol levels are elevated for extended periods. It’s not an official diagnosis, and what many people may think is cortisol face may actually be a different medical issue, such as Cushing’s syndrome. However, stress and skin health are most definitely linked, as research has shown over and over again. Cortisol plays an essential role in managing stress Cortisol, produced by the adrenal glands, plays an essential role in managing stress, metabolism, inflammation and immune response. However, when stress becomes chronic, excess cortisol can cause a range of symptoms, including water retention and inflammation that can contribute to facial puffiness. People with cortisol face often notice swelling around the cheeks and jawline, and in severe cases, it can extend to the entire face. How common is it? Cortisol face isn’t necessarily common, but it may be more prevalent among individuals dealing with chronic stress, poor sleep or high workloads, all of which can elevate cortisol levels. High cortisol is also observed in individuals with specific medical conditions, such as Cushing’s syndrome, where the body overproduces cortisol. While not everyone with high cortisol will experience facial puffiness, those who are more prone to fluid retention or inflammation might be more likely to develop this symptom. Puffy skin and stress When stress becomes chronic, it triggers prolonged cortisol production. Elevated cortisol levels can affect the body in various ways, including: Fluid retention: Cortisol causes the body to retain sodium and excrete potassium, leading to water retention. Inflammation: Chronic cortisol production can exacerbate inflammation, affecting skin and blood vessels. Reduced collagen production: Cortisol can inhibit collagen synthesis, which may lead to less elastic skin and more noticeable swelling. As a result, chronic stress doesn’t just impact internal health — it can lead to visible signs of fatigue and stress on the skin. This link between stress and skin issues has been extensively studied, and puffy skin is one of the many external indicators that stress levels might be affecting physical health. Cortisol face vs. moon face While cortisol face and moon face may sound similar — and do share similar symptoms — they differ in underlying causes and characteristics. Cortisol face refers specifically to puffiness in the face due to elevated cortisol, typically related to stress. It can also be influenced by poor diet, lack of sleep or lifestyle factors. Moon face is condition where the face appears round and swollen, typically due to prolonged use of corticosteroids or conditions like Cushing’s syndrome. Moon face is a hallmark symptom of Cushing’s syndrome, where excessive cortisol leads to more dramatic facial swelling and roundness. While cortisol face can often be managed with lifestyle changes, moon face may require medical intervention if linked to hormonal disorders or medication side effects. Other causes Apart from elevated cortisol, other factors can contribute to facial puffiness, including: High-sodium diet: Excess sodium leads to water retention, especially around the face. Alcohol: Alcohol dehydrates the body, causing it to retain water and resulting in facial puffiness. Allergies: Allergic reactions, especially those affecting the sinuses, can lead to temporary facial swelling. Sleep deprivation: Poor sleep can exacerbate inflammation and fluid retention, leading to puffy skin. Menstrual cycle: Hormonal fluctuations can sometimes lead to fluid retention and facial swelling. Understanding the cause of puffiness is essential to managing and preventing it, especially if cortisol face seems to be part of a broader set of symptoms. How to get rid of cortisol face Reducing cortisol levels and adopting lifestyle habits to manage stress can help alleviate cortisol face. Here are some effective strategies: 1. Reduce stress Engage in mindfulness, meditation or yoga to reduce daily stress. Even small, daily stress management practices can help lower cortisol levels. 2. Optimize sleep Aim for seven to nine hours of quality sleep each night. Poor sleep is linked to higher cortisol levels, which can worsen facial puffiness. 3. Limit high-sodium foods Reducing salt in the diet can minimize water retention. 4. Stay hydrated Drinking water throughout the day can help the body release retained fluid, reducing puffiness. 5. Exercise regularly Physical activity can help lower cortisol levels, reduce inflammation and improve circulation. 6. Anti-inflammatory diet Foods high in antioxidants, omega-3 fatty acids and vitamins can help reduce inflammation and cortisol levels. Some people may also find relief through topical treatments, like cold compresses, facial rollers or certain anti-inflammatory skin care products, although these do not address the root cause of cortisol face. Quitting smoking and limiting alcohol consumption can also help. Conclusion Cortisol face serves as a visible reminder of the connection between stress and physical health. While it can be distressing, understanding the signs and causes empowers you to manage stress and improve your overall well-being. Reducing cortisol levels through lifestyle adjustments, proper hydration, a balanced diet and regular sleep can go a long way in reducing puffiness and promoting healthier skin. Addressing cortisol face may also help prevent more serious health issues linked to chronic stress, making it beneficial to focus on these changes for both appearance and health. To read the original article click here.

The post What Is ‘Cortisol Face’? What You Need to Know About This TikTok Trend appeared first on Amazing Health Advances.

Support Coronary Health With THIS Amino Acid

AHA Publisher — Mon, 21 Nov 2022 08:00:48 +0000

Lori Alton via NaturalHealth365 – Every 34 seconds in the United States, somebody dies of heart disease. In fact, cardiovascular disease is currently the leading cause of death in the nation, claiming about 697,000 lives in 2020 alone. In coronary heart disease – the most common type of heart condition – arteries can’t deliver enough oxygen-rich blood to the heart. Lysine, a common amino acid, is believed to inhibit plaque build-up and promote heart health. Moreover, a this study suggests that lysine can lower high blood pressure – a known risk factor for heart disease. Let’s see what other health benefits this nutrient has to offer. Lysine Is a “Jack of All Trades” That Supports the Health of Multiple Systems First of all, what is lysine’s role in the body? A building block for proteins, it is vital for muscle growth and maintenance. And, as it helps to prevent the loss of lean muscle mass, it may be particularly beneficial in improving strength and mobility in elderly people. Lysine also helps to produce collagen – a protein needed for speedy wound healing, healthy skin, and flexible arteries. In addition, lysine contributes to bone health and wards off osteoporosis by supporting the absorption of calcium. It also supports the immune system by assisting the production of infection-fighting antibodies. As if that weren’t enough, this versatile nutrient is also involved in the creation of enzymes and hormones. One more surprising attribute of lysine is its ability to ease anxiety and lower levels of the “stress” hormone, cortisol. In one randomized, placebo-controlled study, a week of supplementation with lysine and arginine reduced anxiety and lowered cortisol in healthy adults with stress-induced anxiety. Finally, this amino acid is believed to help control outbreaks of “cold sores” resulting from the herpes simplex Type 1 virus. Clearly, when it comes to sustaining health, lysine “wears many hats.” Supplementation May Help Keep Blood Pressure in Healthy Range Some researchers maintain that lysine can reduce hypertension (high blood pressure) by preventing pressure buildup in the arteries. Recent research has shown that people with suboptimal lysine intake and high blood pressure experienced lowered blood pressure when supplemented with lysine. In a randomized, placebo-controlled study published in BMC Nutrition, 1,000 mg of lysine a day for 112 days significantly lowered systolic blood pressure (the top number, which measures the force of each heartbeat). In fact, this measurement dropped by an average of almost 20 points! The scientists concluded that the amino acid may be a “useful nutrient” when added to hypertension medications. Lysine May Promote Heart Health by Reinforcing Collagen Nobel prize-winning researcher Linus Pauling maintained that lysine may help promote heart health by strengthening collagen (“like steel rods in concrete,” in his colorful analogy), thereby helping to prevent collagen fracture and blood clots. When there are extra amounts of lysine and the amino acid proline in the blood, Pauling declared, the lipoprotein-a attachment sites are obstructed by lysine, creating a “Teflon-like” coating around the particles and preventing them from binding to the arterial walls. In this way, lysine is believed to prevent plaque buildup – reducing the threat of atherosclerosis and high blood pressure. Unfortunately, these findings have been generally greeted with indifference by many conventional cardiologists. Mostly due to the ground-breaking work of Linus Pauling (and others, such as Dr. Sidney Bush), some natural health experts advise a combination of vitamin C and lysine to reverse atherosclerosis and help prevent heart attacks. For example, the Dr. Rath Health Foundation’s Cellular Recommendations for Heart Health call for 100 to 500 mg of the nutrient a day, along with other amino acids, bioflavonoids, vitamins, and minerals. Boost Dietary Intake With Meat, Beans, and Nuts Lysine is an essential amino acid, meaning it is not produced by the body and must be obtained through diet or supplementation. It is found in animal products, including grass-fed beef, dairy products, cage-free eggs, and wild-caught salmon or sardines. For vegetarians and vegans, no worries: lysine is also found in wheat germ, beans, lentils, amaranth, buckwheat, and nuts. While most people get enough lysine through diet, supplementation may be advisable. People recovering from burns or other severe injuries – and those who perform frequent, high-intensity workouts – may require a higher-than-average intake. Natural healers typically recommend amounts of up to 3 grams a day – but consult your own integrative doctor before supplementing. Capable of promoting stable mood, bone health, heart health, and better immunity, lysine is clearly too important to take for granted. Eating a healthy diet can help ensure that you are consuming enough of this health-promoting amino acid. Sources for this article include: MedicalNewsToday.com DrRathFoundation.org NIH.gov CDC.gov Healthline.com To read the original article click here.

The post Support Coronary Health With THIS Amino Acid appeared first on Amazing Health Advances.

12 Less Stress Back to School Strategies

AHA Publisher — Fri, 26 Aug 2022 07:00:00 +0000

Dr. Don Colbert – Stress is a natural, even useful, part of life. It can warn us that we are taking on too much or trying to control things we cannot. It can alert us to danger, help our bodies respond in emergencies, and help our brains focus. It can simply be our natural response to difficult situations. So, why should we want less stress back to school strategies? Stress can also be very problematic. When it’s based on inaccurate information, on future or present made-up worries rather than reality, or when it becomes chronic, it can become unhealthy and extremely detrimental. It can be tough on parents and students to head back to school when feeling stressed. DETRIMENTAL EFFECTS OF CHRONIC STRESS According to the American Psychological Association’s 2017 Stress in America survey, more and more adults report stress as an interference with their own physical and mental health (1). Approximately 33% of adults reported sleeping issues, 32% reported headaches, and 27% reported an inability to concentrate due to stress. Additionally, 47% of adults reported losing patience with or yelling at their partner, and 46% reported similar behavior with their children because of stress. Prolonged stress results in high cortisol levels. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And it does damage. According to an October 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (2). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men. High blood cortisol levels are correlated with weight gain and impaired loss, increased blood pressure, negative impacts on mood, sleep and energy, and an increased incidence of glucose and cardiac issues (3). As many of us head into this season as parents, students, teachers, and community members, let’s prioritize mental health. Choose less stress back to school strategies! 12 Less Stress Back to School Strategies 1. AS A PARENT, IDENTIFY YOUR OWN STRESS It’s no surprise: chronic parental stress affects children’s mental health and stress levels (4). As kids head back to school, it’s important for parents to identify their own stress. Of note, parents should not feel guilty about their stress level. That only adds more stress! Instead, do what you can to manage adult stress, starting with prayer, talking to your children, and using these strategies in your own life to better manage or confront it. 2. ASK YOUR KIDS, DON’T ASSUME Kids have a way of surprising us throughout life! One surprise might be that a parent’s perception of their child’s stress is different from what the child is actually experiencing. One reason is that our perspectives of what’s important are often very different. While a parent might think a student is stressed about an upcoming exam, the student might actually be stressed about a social relationship. Open communication is key. So, ask your kids about stress, don’t assume. Identifying stressors is a huge step to less stress back to school. 3. PRAY TOGETHER ABOUT SPECIFIC STRESSORS Before any stressful situation, our first line of defense is prayer. When we pray, we give our worries to God and release our pent-up stress. When we pray, we can listen to God, and align our perspective with His. This is a great opportunity to teach your kids the power of prayer. You and your kids can pray for: Your child(ren)’s stress level and their specific worries Their friends and friends’ families Your child(ren)’s teachers and school staff Health and safety at home or school Childhood fun, joy, and playfulness Clear minds and low stress for learning With each prayer, you give control to God in any out-of-control situation. With each prayer, you can listen and feel peace and truth from God, rather than anxious lies. With each prayer, you can give your worries to the one who can handle them. Remind your students: Prayer is strength. Corrie Ten Boom said, “Worry does not empty tomorrow of its sorrow. It empties today of its strength.” 4. EMPHASIZE GOOD BREAKFAST, SNACKS & HYDRATION For years we’ve known that eating breakfast improves cognitive performance in students (5). So first, make a plan for good breakfasts each day. Next, many students need small healthy snacks between meals to stay focused and energized. They are active, busy, and growing! Consider sending healthy bars, fruits, nuts, etc. for snacks during the school day. Lastly, did you know dehydration increases cortisol (6)? Encourage your student (and yourself) to stay hydrated throughout each day for less stress. 5. WATCH YOUR WORDS How you talk about situations can completely change your household’s reactions and outcomes. As the adult in the room, you have a lot of power when it comes to language and school stress. In fact, even when patients are recovering from chronic illness, optimistic language and optimism have been shown to improve outcomes (7). This doesn’t mean to downplay any concerns, but it does mean to talk about them from a prayerful perspective that doesn’t evoke extra stress. For example, you can make these simple word replacements: Use the word “challenges” rather than “problems” Talk about difficult or new situations as opportunities to grow and learn Acknowledge stressful situations and talk about helpful actions such as prayer, talking, and habits to address them Avoid using negative “always” and “never,” and acknowledge difficult seasons with hopefulness Affirm with your children that you can thrive in tough situations Talk to yourself with love and care, just as you would to a friend. Capture and replace negative self-talk with positive Using more positive words can transform your thoughts and attitude, personally, within your household, and within your school. 6. EMBRACE “FAILURE” One big way we can change our words and perspectives for less stress back to school is to embrace “failure.” When we try hard things, we might fail. Failure can simply be a sign that your student is pushing themselves. Ask, what did you fail at today? What did you try that was hard? How can you learn from it? Are you going to try again? As we embrace failure rather than fear it, the world opens up and all of us can become more willing to take on challenges! 7. DO LESS If you’re like many parents, you may bring some of the stress onto yourself by loading up your schedule and your kids’. Maybe your kids are bouncing off the walls and you need them to burn off energy in a lot of activities. A healthy amount of activities is very positive if they are available in your area and you’re comfortable with them. However, an overload can cause anxiety, lack of sleep, fatigue, and more. Or, maybe it’s your own activities that overload your schedule. Decide which promotes health and peace within you, and which causes extra stress. Never be afraid to say “no” to a busy schedule for the sake of your family’s health and well-being. 8. PREPARE FOR THE NEXT DAY Much of healthy parenting is instilling healthy habits into your kids. You have the power to make school mornings significantly more peaceful with a simple habit: prepare the night before. Make evening preparations a non-negotiable priority. Set out clothes. Pack the backpacks or organize the learning area. Prepare lunches and snacks. This simple step can make a huge difference. 9. THE GRATITUDE HABIT No matter how the school day went, the practice of daily gratitude can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. You can be thankful for the challenges and opportunities to do better. Thank God for the opportunity to learn and interact (in whatever way interaction is occurring). Be thankful for the chance to face this together. In fact, teaching your kids to keep a simple gratitude journal could be one of the best lessons of the year. 10. KNOW YOUR KIDS’ SCREEN TIME HABITS It’s not surprising that screen time and social media affect students’ stress (8). What is surprising is how diligent parents now have to be to become aware of excessive use. Mobile devices have opened up a whole new world of accessibility to screens 24-hours per day. Parents have to be aware and ready to limit it and tackle issues. If your student has access to screens, consider taking them out of bedrooms (phones can be docked in a central place). Set time limits on devices (you can make the internet and apps inaccessible at a specific time, for example). Learn about current apps, content, and healthy digital habits on sites like braveparenting.com. 11. SLEEP MORE No matter the situation, our stress levels and mental health can be improved with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. Kids should generally aim for 8-10 hours each night, depending on their age. While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, an overload of stress can be the cause of poor sleep (9), making the sleep-stress cycle a potential threat to health. By aiming for less stress and more sleep, you can encourage less stress back to school this year. 12. ADULTS: CONSIDER NATURE’S STRESS RELIEF Have you considered natural stress relief like hemp oil? As a part of a healthy lifestyle, both mentally and physically, it’s worth a look. In fact, it has been well studied and accepted. Hemp oil, especially nano-particle oils, is different from many other plant-based compounds. It: Supports healthy, stable moods (1) Promotes stress relief and normalized cortisol levels Supports comfortable, healthy joints (2) Encourages healthy sleep habits (3) Promotes healthy skin with fewer irregularities and blemishes (4) Supports healthy brain and nervous system functions (5) Encourages healthy cardiovascular functions and normalized inflammatory actions (6) Nano-particle hemp oil like Dr. Colbert’s Nano-Science Hemp Oil can be a great tool for a less stress back to school! Bottom Line Back to school doesn’t have to be high level stress. It’s a new season, new opportunity, and new adventure for everyone involved. Enjoy it! For more tips, try these additional stress busters. And, use our less stress back to school strategies throughout this school year! To read the original article click here.

The post 12 Less Stress Back to School Strategies appeared first on Amazing Health Advances.

Study Shows High Stress Increases the Risk of Cancer

AHA Publisher — Mon, 25 Jul 2022 07:00:28 +0000

News Staff via NaturalHealth365 – It’s no secret that stress has many detrimental effects on the body. High stress levels can lead to an increased risk of heart disease, inflammation, gastric upset, and more. But what about stress and cancer? Can chronic stress actually cause cancer? One study published in Scientific Reports suggests that stress increases cancer risk. Can Stress Actually Cause Cancer? The study, performed in Japan, evaluated the association between perceived stress and the risk of developing cancer. Alarmingly, researchers found that those with a constant high perceived stress level had an 11% greater cancer risk. This correlation was found in men who had no family history of cancer. However, the risk was more substantial among men with other health risk factors, like smoking and obesity. Other studies have also suggested an association between chronic stress levels and cancer risks. Some reveal a connection between work stress and lung, esophageal, and colorectal cancer. Another recent study saw a link between PTSD or social isolation and ovarian cancer. So can you get cancer from stress, or do other factors come into play? Although there seem to be strong links between stress and cancer, the answer is debatable. Some studies have found no increase in cancer risk related to work stress. On top of that, it’s hard to study the direct relationship between stress and cancer because the experience of stress is so subjective. Many researchers believe it’s not stress that causes cancer – it’s what it does to your body. How Does Stress Affect Your Body? Your body’s response to acute stress is a natural evolutionary survival mechanism. When you’re under stress or your mind perceives danger, two things happen: your fight-or-flight response turns on, and the stress hormone cortisol is released. When your body dwells in a high-stress state, continuous stress hormones can cause harmful changes in your body. Consequently, chronic stress can alter your metabolism, weaken your immune system, and even damage your DNA. Furthermore, chronic stress often leads to unhealthy behaviors like smoking, overconsuming alcohol, and eating unhealthy foods. So while it’s difficult to prove that stress can cause cancer, the harmful effects of chronic stress are undeniable. And because of how it affects your body, high stress can result in higher cancer risk. How to Minimize Your Cancer Risk You can’t know whether you will ever get cancer or any other disease. Additionally, many toxins and chemicals in the environment can increase cancer risk. However, you can take steps to keep your body healthy and minimize your risk factors. Avoiding tobacco can reduce cancer risk since tobacco smoking is strongly linked to many types of cancer. Eating a healthy diet with lots of fruits and vegetables is essential, as well as avoiding toxic processed meats and other unhealthy foods. To help bring yourself into a more parasympathetic (relaxed) state, chew your food, really well. The habit of chewing your food well will calm down your nervous system, improve digestion and immune function. Getting enough exercise and maintaining a healthy weight will help to reduce your overall cancer risk. Spend a healthy amount of time in the sun and “get grounded” by putting your feet onto the ground outside. Spend more time in naturefor all its obvious health benefits. Don’t let high stress levels destroy your life: Taking care of your body, mind and soul will help you to minimize the risk of dangerous long-term health problems, including cancer and heart disease. Sources for this article include: Nature.com LiveScience.com MayoClinic.org To read the original article click here.

The post Study Shows High Stress Increases the Risk of Cancer appeared first on Amazing Health Advances.

Feeling Frazzled? Learn How Ashwagandha Supports Calm Mood and Clear Thinking

AHA Publisher — Tue, 18 Jan 2022 08:00:58 +0000

Lori Alton via NaturalHealth365 – For many, the past few years – marked by lockdowns, isolation, financial insecurity, and personal loss – have been challenging. So it’s not surprising that rates of anxiety and depression are ticking up nationwide. According to a report from the U.S. Centers for Disease Control and Prevention, the percentage of adults with anxiety or depressive disorder symptoms jumped from 36.4 percent to 41.5 percent in the period between August 2020 and February of 2021 alone. (In other words – if you’ve been feeling anxious, “down in the dumps,” or generally stressed out, you have plenty of company). Fortunately, a South Asian herb known as ashwagandha may offer natural relief. Ashwagandha, botanically known as Withania somnifera, is treasured in the Ayurvedic healing system as a “rasayana” – a substance believed to stimulate body functions, slow aging, promote health, and support longevity. Ashwagandha’s benefits also include calming and mood-lifting effects, making it a useful ally in these troubled times. Ashwagandha Benefits Include Improving the Body’s Ability to Cope With Prolonged Stress Chronic stress causes a litany of unhealthy consequences, including cognitive deficiencies, impaired regulation of blood sugar and blood fats, suppression of the immune system, and disturbed levels of DHEA (needed for healthy production of sex hormones). Stress also causes elevated cortisol levels (which is known as the “stress hormone”). Chronically elevated levels of cortisol can lead to unhealthy conditions such as high blood sugar and increased levels of abdominal fat. Ashwagandha is currently used in Ayurveda to reduce chronic stress, support the immune system, arrest premature aging and boost resistance to adverse environmental factors. Modern research has supported this ancient wisdom, and many scientists categorize ashwagandha as an adaptogen or a substance that helps the body deal with physical and emotional stress. (While “adaptogen” may lack the beauty of the word “rasayana,” the meaning is quite similar. By the way, other herbal adaptogens include Rhodiola Rosea, Panax ginseng, cordyceps, and astragalus). Let’s look at some of the ways in which ashwagandha earns its classification as a rasayana/adaptogen. Ashwagandha Is Investigated for Its Potential to Lower Cortisol and Promote Calm and Well-Being Studies show that ashwagandha may have the ability to lower cortisol levels. In one controlled, double-blind study of adults with chronic stress, participants were given either 125 mg or 250 mg of ashwagandha extract a day for 60 days. (A control group received a non-active placebo). The scientists found that the ashwagandha groups had greater reductions in cortisol levels when compared with the control group. In fact, some participants in the higher-dose group displayed decreases of up to 30 percent! Significantly, the ashwagandha groups also experienced improved well-being and substantial reductions in anxiety symptoms – along with physical benefits such as lower levels of inflammatory C-reactive protein, decreased pulse rate, and lower blood pressure. The scientists reported that the participants also experienced fewer manifestations of anxiety – such as fatigue, sleeplessness, sweating, headache, muscle pain, dry mouth, palpitations, and feelings of impending doom. And, in a separate study published in the Indian Journal of Psychological Medicine, researchers noted that participants who took 300 mg of ashwagandha extract a day reported a stunning 69 percent decrease in insomnia and anxiety. Incidentally, ashwagandha is a source of tryptophan, an amino acid that supports a stable mood and refreshing sleep. Ashwagandha Benefits May Include Improved Brain Function and Sharper Memory Ashwagandha contains a group of naturally-occurring steroids called withanolides. These antioxidant and anti-inflammatory compounds have been shown to protect against brain cell degeneration by reducing the production of harmful reactive oxygen species (free radicals). In animal studies, withanolides helped to reverse behavioral deficits, promote brain cell growth, and reduce amyloid plaque deposits in the brain. Human studies are limited, but several have supported ashwagandha’s ability to improve cognition and memory. For example, one controlled study showed that 500 mg of ashwagandha extract a day improved reaction time and task performance in healthy men – while another demonstrated that 600 mg a day significantly improved participants’ memory, task performance, and attention. Ashwagandha Helps with Blood Sugar Control In addition to contributing to deposits of unhealthy abdominal fat, elevated cortisol levels can cause high blood sugar. Ashwagandha, which is rich in blood sugar-lowering phenolic compounds and flavonoids, may help to address this problem. Maintaining stable blood sugar helps to discourage binge eating and food cravings, thereby helping to ward off overeating. Good blood sugar control may also help reduce disturbing mood swings. Preliminary test-tube and animal studies support ashwagandha’s blood sugar-lowering effects. Some clinical trials suggest that ashwagandha can reduce blood sugar levels and improve insulin sensitivity in levels in humans. If you would like to try supplementing with ashwagandha, experts recommend choosing a high-quality formulation standardized to contain 1 to 10 percent withanolides. Natural healers typically advise servings of 300 mg to 1,500 mg a day – but consult your qualified integrative physician before trying ashwagandha. (Of course, if your worry and distress are difficult to control, or if your symptoms are interfering with your daily life, discuss the situation with your trusted health professional). Ashwagandha seems to have both calming and energizing effects, with aficionados reporting that it can improve sleep quality, promote feelings of contentment, and help mental focus. So maybe it’s time to give this soothing herb a try! Sources for this article include: Healthline.com NIH.gov CDC.gov AdventHealth.com AdventHealth.com To read the original article click here.

The post Feeling Frazzled? Learn How Ashwagandha Supports Calm Mood and Clear Thinking appeared first on Amazing Health Advances.

12 Easy Daily Healthy Immune Habits

AHA Publisher — Thu, 11 Nov 2021 08:00:52 +0000

Dr. Don Colbert – Each day you wake up to new experiences, challenges and opportunities. You likely think about the tasks ahead at the beginning of the day. Within that time, do you think about ways you can support your immune system? Or, healthy immune function habits that promote whole body health? If not, we have a cheat sheet for you. Here are 12 Daily Healthy Immune Habits that are easy to implement starting today. Moreover, here’s how simple habits affect immune function both positively and negatively. How Can Habits Support Immune Function? There are a few different ways lifestyle habits can affect immune function. First, they can reduce inflammatory actions and oxidative stress in the body. Next, they can activate immune cells directly. Third, they can indirectly affect your immunity. For example, high blood sugars are associated with increased infection risk (1), while controlled ones are not. Lastly, and on the other side, they can negatively impact immune function by diminishing the health of immune cells or degrading the body’s overall health. Your daily habits matter. Throughout each day, you can choose to support your immune function. Make your habit choices wisely. 12 Daily Healthy Immune Function Habits 1. GRATITUDE WHEN YOU WAKE How can you prioritize your health and immune function right when you wake up? You can be purposeful to start the day with gratitude. Whatever lies ahead in your day, you can be grateful for something or someone to start. How does this support immune health? Gratitude is one of our daily immune support habits because it can reduce stress and cortisol. Cortisol increases inflammation in the body. What’s more, gratitude can improve sleep while reducing stress. A study of 400 individuals found that writing gratitudes during the day and/or before sleep improves both the quality and duration of sleep (1). Another study found that gratitude was linked to a 10% improvement in sleep and a 19% decrease in sadness levels in patients with health issues and insomnia (2). For an extra boost, combine your time of gratitude with meditation. Focus on the moment, the day, and those things for which you are grateful. Be present in these thoughts, not thinking ahead or behind. Incredibly, this sort of mindful meditation can stimulate the immune system. Its benefits include improvements in specific markers of inflammation, cell-mediated immunity, and biological aging (3). 2. ICE-COLD SHOWER FOR BETTER IMMUNE FUNCTION Not everyone enjoys an ice-cold shower or burst of cold water in the morning. But for those who can stand it, it will support immune health! How? First, cold showers are linked to an improved immune system. A recent study from the Netherlands found that cold showers significantly reduced sick days in workers. In fact, 30 seconds or more of cold showering per day reduced sick days by 29% in the study. Additionally, more than half the participants decided to continue the cold-shower practice after the study since they were convinced by the results (4). Why would cold water improve immunity? It’s thought that cold-water-stress induces the production of catecholamines, which may play a critical role in supporting the immune system. 3. TAKE YOUR VITAMINS Specific vitamins, minerals and compounds support your immune function. While you can certainly eat foods that do so as well, supplements can bolster immunity with larger amounts of isolated nutrients. Specific immune-supporting nutrients include vitamin C, B-vitamins, elderberry, zinc, and vitamin D3 (5, 6). If you’re looking for a one-stop-shop for all of these compounds, try this supplement. Dr. Colbert’s Immune Support contains each one in amounts designed to support your immune system best. 4. GET OUTSIDE INTO THE SUNSHINE EARLY There are many benefits to getting outside. And, the earlier you do it, the better. Sunshine and time outdoors both support immune health, for free! They: Increase vitamin D production: Optimal vitamin D levels are associated with fewer seasonal illnesses. What’s more, optimal vitamin D levels support health throughout the body, from bones to skin to organs Improve melatonin levels, especially if you’re out in the early hours after waking. Why does this matter for immune function? Optimal melatonin improves sleep, and sleep is directly beneficial to the immune system Improve mood, which decreases cortisol to support healthy immune function Get outside whenever you can, and aim for early hours if possible. 5. DAILY HYDRATION FOR HEALTH AND REDUCED CORTISOL Did you know that fluid restriction and dehydration may increase cortisol in your body? This becomes especially true if you are participating in an outdoor activity (7). To reduce cortisol and therefore inflammation, hydrate your body regularly. As a bonus, you’ll promote overall cell health and skin. One recent study has shown that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water. The researchers concluded that this increase and improvement in skin health would likely have the most positive effect on those with lower daily water consumption (8). If you want to take the immune and health benefits even further, drink green tea for part of your daily hydration. 6. MEALS WITH IMMUNE SUPPORTING FOODS Throughout the day, choose foods that are anti-inflammatory and full of antioxidants. Vibrant fruits and vegetables, healthy fats, nuts, spices, and protein often fit the bill. Specific foods include: Fish and seafood Healthy fats such as extra virgin olive oil, avocados, MCT oil powder, and more Vibrant vegetables and small amounts of fruits Cacao, spices, and herbs such as ginger, garlic, basil, and more Potent greens and herbs like spirulina, wheatgrass, milk thistle, and more Great foods can be delicious and promote healthy immune function! 7. MOVE YOUR BODY Exercise provides a powerful 3-punch combination of immune function, health, and healthy aging. It: Modulates antioxidant and anti-inflammatory effects in the body by supporting neuroprotective action, increasing circulating of anti-inflammatory markers, and improving antioxidant defenses (9). Promotes overall body composition and healthy weights. Unhealthy weights are associated with a decline in immune function. Decreases blood glucose. High blood sugars are linked to worsened infections (1). 8. LAUGH AND ENJOY HEALTHY RELATIONSHIPS What do healthy relationships and laughter have to do with immune function and overall health? Incredibly, the Harvard Study of Adult Development has shown that good social relationships promote physical and mental health, provide a buffer against loneliness, increase longevity, and foster happiness. The Harvard Nurses’ Health Study found similar results. This means less anxiety and cortisol, and better health outcomes. Next, laughter further reduces cortisol, increases dopamine, and increases endorphins. These chemicals decrease discomfort, cortisol (10), and depressed moods (11) while elevating cellular health. 9. STARTING MID-EVENING, EMPLOY INTERMITTENT FASTING Around 7 pm in the evening, consider starting a daily intermittent fast to support your health and immune function. Amazingly, there are many documented benefits to intermittent fasting including: Immune function support (12) Improve cholesterol markers* Reduced triglyceride levels* Improved aging* Healthy weight changes without negative cellular adaptations* Reduced blood sugar abnormalities* In fact, many studies have shown that intermittent fasting supports healthy aging, brain health, heart health, and blood sugars (13). To add intermittent fasting to support immune health, aim to fast 15-16 out of the 24 hours per day. Simply finish eating dinner at 7 pm each night, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. 10. SLEEP: 7 OR MORE HOURS PER NIGHT Good quality sleep has many health and aging benefits. These include: Reduced daily cortisol* Healthy immune function* Better melatonin levels* Less depressed moods* Less inflammatory reactions* Healthy body weight* Healthy heart function* It’s a cycle. Good sleep begets good sleep, and lack of sleep increases cortisol for up to 24 hours which negatively affects sleep again (14). Lack of sleep has also been shown to reduce mental performance and alertness while increasing inflammation and cortisol (15). 11. DE-STRESS BEFORE BED Amazingly, stress and high cortisol levels can negatively affect immune function and response (22). You can fight back with an amazing all-natural stress-reducing oil. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems while combatting stress. In fact, it’s nature’s best stress relief. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (16) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (17) Encourage healthy sleep habits (18) Promote healthy skin with fewer irregularities and blemishes (19) Support healthy brain and nervous system functions (20) Encourage healthy cardiovascular functions and normalized inflammatory actions (21) 12. FAST FROM FROM DETRIMENTAL FOODS AND DETOX THE BODY REGULARLY Here’s another healthy habit with a big punch! Get rid and detox from the foods that have a negative effect on health and immune function. It’s time to reduce sweets, sugars, and refined carbohydrates, omit processed food fats like soybean oil, and help your body detox from the build-up of toxins and chemicals. How? The easiest and most effective way is to follow the Keto Zone Diet. In fact, Dr. Colbert’s Gut Zone Bookprovides a complete road map to reducing these foods, achieving a healthy weight, and supporting healthy immune function. Bottom Line Ready to support immune health every day? You can do it! These easy healthy immune function habits can be implemented together, or one at a time. Focus each day on your immune system and promote health throughout your body! To read the original article click here.

The post 12 Easy Daily Healthy Immune Habits appeared first on Amazing Health Advances.

Stressed? 11 Surprising Tools to Combat Daily Stress

AHA Publisher — Thu, 07 Oct 2021 07:00:48 +0000

Dr. Don Colbert – “Stressed” seems to be the baseline state for many modern adults. It’s no wonder. Lives have become more stressful in the last couple years. Seemingly normal everyday decisions and life, from healthcare to kids’ schooling to taking care of aging parents weigh heavy. It is vital that we proactively combat daily stress throughout each day. Why? Stress isn’t just an uncomfortable feeling. It’s actually a progression of reactions in your body that can have devastating health consequences both directly and indirectly. Directly, chronic elevated cortisol (the “stress hormone”) wreaks havoc on body systems. Indirectly, stress can lead us to long lasting feelings of depression, unhealthy eating, isolation, reduced motivation and more. How Stress Affects Your Health High levels of mental stress can be devastating to your brain, your health, your relationships, and your immune system. Chronically elevated cortisol levels can affect all our body’s systems. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And, it does damage. High blood cortisol levels are correlated with weight gain and impaired loss, altered blood pressure, negative impacts on mood, sleep and energy, an increased incidence of blood sugar and heart health issues, and potentially lower brain volume and memory challenges (1). What can you do? Try our 10 Effective Tools to Combat Daily Stress! 11 Surprising Tools to Combat Daily Stress 1. ADD NATURE’S BEST STRESS RELIEF EACH DAY Did you know there’s an all-natural oil that is effective against stress? Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (2) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (3) Encourage healthy sleep habits (4) Promote healthy skin with fewer irregularities and blemishes (5) Support healthy brain and nervous system functions (6) Encourage healthy cardiovascular functions and normalized inflammatory actions (7) Why it’s surprising: Hemp oil is more effective than most plant compounds at combating stress! 2. CALMLY BREATHE IN AND OUT Did you know you can combat stress with your lungs? It’s true. You can calm your heart, your brain, and your body by breathing calmly. Try this: While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hang open if you want, and slowly breathe out. Do this for an entire minute. Why it’s surprising: Breathing is one of the most simple human function. Controlling it can help you control your stress. 3. EXERCISE, OUTDOORS IF POSSIBLE When you exercise, you release your body’s own ability to combat stress. In fact, studies suggest that exercise can improve anxiety symptoms or stressed moods especially in those who have a history of dealing with chronic stress (15). It’s interesting. Exercise can actually increase stress hormones acutely. However, these hormones quickly decrease back to healthy levels and long-term stress outcomes improve (8). What’s more, moods improve when you get outside. If you don’t know where to start, start walking. Here are 10 Amazing Benefits of Walking! Why it’s surprising: We all know exercise is good for you. You can double your stress reduction by getting outside while exercising! 4. LAUGH ANY CHANCE YOU GET, ESPECIALLY WITH FRIENDS & LOVED ONES If life doesn’t seem pleasant, fun, or funny at the moment, you’ll have to go out of your way to proactively laugh. It may seem silly. But, if you prioritize laughter, you will reduce stress. Start by reading your favorite funny author, spending time with a great friend, listening or watching a favorite comedian or show, or hanging out with children. Amazingly, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. In fact, it’s been found that laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (9), and depressed moods (10). Why it’s surprising: Laughter is such a gift in the human experience. Indulge in it for a free stress-buster. 5. STAY HYDRATED WITH A STRESS-BUSTING TEA Did you know that dehydration can increase cortisol? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (11). Of course, water is a great choice for hydration. But, you can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (14). Take it one step further and flavor your tea with Organic Fermented Green Supremefood®. Why it’s surprising:Many think tea itself is dehydrating. It’s only a very gentle diuretic and can be used for stress-busting hydration. 6. GET INTO THE KETO ZONE® TO EAT HEALTHY FOODS THROUGHOUT THE DAY You can also combat daily stress by improving your diet. A haphazard diet, a high-sugar diet, or an ultra-processed diet can be detrimental to your health and stress levels. Here’s how to improve your diet : Ditch the low-calorie, high-carb diets. Often, dieters following these strategies are left feeling hungry. Hunger promotes feelings of overwhelm and stress. Increase foods that promote satiety and satisfaction like healthy fats. Remove processed sugars and carbohydrates from your diet as much as possible. Sugars lead to energy crashes and increased feelings of stress. How? The best way to get started is to get the book: Dr. Colbert’s Keto Zone Diet Book. You will find how to cut carbs and get into ketosis. Then, continue to follow our posts, recipes, Facebook groups, and more to keep going. You can also join our FREE 21-Day Keto Zone Challenge! Why it’s surprising: Many people eat without thinking it affects their mental health. What you eat matters when it comes to stress. 7. PRAY WITH GRATITUDE No matter the conflicts you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. Of course, for believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else! Why it’s surprising: Gratitude and prayer are available to you all day, every day. You can choose them and thereby choose to reduce your stress. 8. CLEAR THE CALENDAR Some stress is self-induced. Sometimes, we say “yes” to too many activities. Sometimes, we are required to live within a busy schedule. As much as it’s dependent on you, clear your schedule to combat daily stress. It’s okay to spend time at home with little to do. It’s okay to allow kids to play without a “formal class or structure.” Give yourself a break. Why it’s surprising: While we often feel like stress is heaped onto us, many times we simply over-schedule ourselves and our families. It’s okay to do less. Slow and simple lives have a lot of health benefits. 9. USE POSITIVE LANGUAGE AND THOUGHTS TO SOOTHE STRESS Your words can shape your world. In fact, you have a lot of power to combat daily stress with your language. In fact, even when patients are recovering from chronic illness, optimistic language and optimism have been shown to improve outcomes (12). How? Use the word “challenges” rather than “problems.” Talk about difficult or new situations as opportunities to grow and learn. Acknowledge stressful situations and discuss helpful actions such as prayer, talking, and habits to address them. Avoid using absolute terms like “always” and “never,” and acknowledge difficult seasons with hopefulness. Talk to yourself with love and care, just as you would to a friend. Capture and replace negative self-talk with positive. What’s more, optimism is thought by some to be a fountain of youth! That’s some great news. Something that won’t cost you a dime can help you reduce stress while increasing youthfulness! Why it’s surprising: You can change your entire day by changing the way you talk to yourself and think. Start “capturing” the negative and flipping it to the positive. 10. PUT DOWN THE PHONE AND THE REMOTE Sure, we all need to “tune in” to know what is happening in the world. However, increasingly, we’re tuning in too much. We are now inundated with news nonstop. We see struggles from every corner of the world, sometimes truthfully and sometimes grossly exaggerated. What’s this doing to our stress levels? Recent studies suggest more media consumption means more feelings of stress, depression, and anxiety (15). Instead of tuning into a device for countless hours, get your news in small doses from a trusted source. Then, proactively put it down and tune into your physical world and the people present in your life. Why is this surprising? For many, stress actually increases media consumption, which can then exacerbate stress. It takes proactive action to stop this negative cycle. 11. PRIORITIZE SLEEP No matter the situation, you can combat daily stress and improve mental health with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, an overload of stress can be the cause of poor sleep (13), making the sleep-stress cycle a potential threat to health. Aim for more sleep and less stress this week! Why it’s surprising: Sleep is not a waste of time. In fact, it may be the most important activity when it comes to mental health. Bottom Line Life is not easy, and it feels like it’s getting tougher in many ways. Decide today that your health is priceless to you. Combat daily stress with our tools. Every other part of your life will benefit from less cortisol. Take action today! To read the original article click here.

The post Stressed? 11 Surprising Tools to Combat Daily Stress appeared first on Amazing Health Advances.

Losing Weight After 40: Top 4 Ways to Shed Pounds

AHA Publisher — Wed, 29 Sep 2021 07:00:32 +0000

Jillian Levy, CHHC via Dr. Axe – With busy schedules and loads of processed and fast foods everywhere, losing weight after 40 fast can seem like a pretty difficult task. It’s no wonder so many people question, “How can I boost my metabolism after 40?” While it’s a common assumption that your metabolism slows down after your 20s or 30s, new research suggests this isn’t necessarily true. It’s now thought that you burn roughly the same calories from your 20s until your 60s, which means losing weight after 40 has more to do with your lifestyle than your genetics or age. When it comes to trimming down, keeping fit and losing belly fat, exercising and eating a healthy diet are both key, as are getting enough sleep and keeping stress in check. Read on to learn more about losing weight after 40. Weight Gain vs. Losing Weight After 40 Recent research shows that, on average, adults gain about one or two pounds per year during adulthood. This might not seem like a lot, but it adds up over time. Creeping weight gain at this rate equates to gaining about 10–20 extra pounds each decade. From someone’s early 20s to early 50s, this could mean carrying around an extra 20, 30 or even 40 pounds. Women who struggle to lose weight during middle age often blame it on their hormones or slowing metabolisms. Weight gain during menopause is very common. Statistics show that many women tend to gain about five to 15 pounds on average during and shortly after menopause. However, there is a big range seen among menopausal and post-menopausal women, ranging from three to 30 pounds depending on someone’s lifestyle. Why You Gain Weight After 40 A pivotal August 2021 study published in the journal Science, which included data from roughly 6,500 people ranging from infants to 95-year-olds, discovered that the main reason people gain weight mid-life is because they eat more calories than they burn — not because their “metabolism is slowing down.” The study also found that there were no real differences between the metabolic rates of men and women after controlling for other factors like body size. (It takes more calories to maintain a larger body mass, which most men have compared to women.) The main findings of the study, which focused on weight gain across one’s lifestyle due to changes in metabolism, found that metabolic rates can roughly be divided into four distinct stages of life: Up until age 1, calorie burning is at its peak. From age 1 to about age 20, metabolism gradually slows by about 3 percent a year. From age 20 to 60, one’s metabolic rate roughly remains steady. After age 60, one’s metabolism declines by 1 percent a year. Then why is it difficult to lose weight after 40? There’s a number of reasons that someone might struggle to maintain a healthy weight mid-life, such as: Reduced muscle mass, mostly due to having a sedentary lifestyle and completing less daily physical activities High calorie consumption, due to eating a diet high in processed foods(or even worse, ultra-processed foods) Low intake of antioxidants, fiber, vitamins, minerals, healthy fats like omega-3s Insulin resistance, which often interferes with your appetite and can lead to more weight gain the midsection Chronic stress and depression, which increases cortisol and other “stress hormones” that can lead to fat accumulation plus cravings Sleep deprivation, which interferes with normal metabolic functions and is associated with obesity, hypertension and other metabolic disorders Use of some medications, such as antidepressants that can contribute to weight gain Contrary to popular belief, women experiencing menopause don’t necessarily experience a decline in their metabolisms, according to the study mentioned above — which means that shifting hormones shouldn’t be blamed for weight gain (at least not entirely). How to Lose Weight After 40 Losing weight after 40 should basically be approached in the same way it would be if you were 30 or 50. So how do you get rid of belly fat after 40? Here’s where to start losing weight after 40: 1. Clean Up Your Diet First and foremost, it’s important to become more aware of your food choices and how many calories you consume on average. A food journalcan be a great way to do this, since it sheds light on your habits and patterns that you may be overlooking. Experts believe that food tracking, such as keeping a log or using a phone app, can help with maintaining long-term weight loss. To help prevent weight gain and encourage weight loss in your 40s, make it a priority to choose lower-calorie, nutrient-dense foods. Here are some tips for doing that to with losing weight after 40: Remove as many processed foods from your diet as possible, especially calorie-dense ones like desserts, chips, fried foods, pizza, processed meats, frozen meals and sugary drinks. Many studies show that limiting consumption of ultra-processed foods may be the most effective strategy for obesity prevention and treatment, since processed foods considerably increase how many calories people consume. Choose real, whole foods instead. Try eating mostly things that are one or two ingredients and free of added sugar, preservatives, fat and flavors. Fill up on high-fiber foods, like vegetables, fruits, salads, beans, broth-based soups and whole grains. These foods make you feel fuller, are high in nutrients and are generally low in calories. Include some protein with every meal, such as fish, yogurt or legumes, which helps to control your appetite. For some people, low-carb dietsthat include more protein and healthy fats (such as the keto diet) can also be effective for weight los. Pay attention to portions sizes. Practice mindful eating, and notice how much food you consume with each meal and how often you snack. Be especially careful to limit portions of sugary foods, refined carbs (like bread, pasta, rice), and high-fat things like dressings, butter and oils. (Fat in your diet is essential, but portion control is important.) Consider trying intermittent fasting, which usually means fasting for about 13 to 16 hours a day and eating only within the remaining hours. This tends to reduce people’s overall calorie intake and makes them think more carefully about their choices — plus it benefits many metabolic and immune functions. 2. Meal Prep to Take Control of Your Calorie Intake Make an effort to set aside a few hours each week for grocery shopping and meal preparation, which will prevent you from eating out often and limit last-minute decisions that can be unhealthy ones. Many people have success with meal prepping on the weekends, such as by making a few staples each week, including some vegetables, a healthy protein and some nutritious on-the-go snacks. Cutting up fresh fruits and vegetables to have on hand in the refrigerator is another smart habit to get into. 3. Exercise Consistently To maintain muscle mass, mobility and overall functionality, keep incorporating movement and different types of exercises into your daily routine. As you age, you might find it harder to do high-intensity workouts (although these have many metabolic benefits), but things like brisk walking, jogging, using an elliptical, weight training, swimming and cycling are still great options. Ideally aim for a mix of aerobic and resistance-training exercises each day. This combination is beneficial for muscle growth, plus your heart, metabolism, brain and immune system. Strength/resistance training is especially helpful for maintaining a healthy metabolic rate, since muscle requires more energy (calories) to be maintained. In addition to exercising, try to limit the amount of time that you’re sedentary each day, such as watching TV, sitting while using a computer, etc. Build more movement into your day by walking around, taking the stairs, doing housework and so on. Wearing a fitness tracker can help with this, especially if you set a reminder to take movement/standing/stretching breaks more often. 4. Get Enough Sleep and Manage Stress Sleep deprivation messes with many important hormones and is associated with an increased risk of obesity and diabetes. Chronic stress can also cause weight gain because it increases production of cortisol, a hormone that can cause an increased appetite and more fat to be stored in your belly. Both can make it harder to have the energy to be active during the day. Studies show that being tired tends to worsen cravings for unhealthy foods, and it interferes with how your body regulates insulin and glucose. Here are some helpful ways to deal with stress and promote better sleep to help with losing weight after 40. Aim to sleep between seven and nine hours per night, which is what most adults require to remain metabolically healthy. Establish good sleep habits, such as creating a “wind down” bedtime routine that makes you feel calm. Try to go to sleep and wake up at roughly the same time each night. This regulates your circadian rhythm(aka your internal clock), which plays a role in your metabolism. Make a point to disconnect from your digital devices at night, including your phone, TV and computer, so blue light emitted from these devices doesn’t make you feel restless. To relieve stress, try breathing exercises, yoga, meditation, reading, journaling, therapy and spending time in nature. All of these can help trigger the body’s relaxation response, and they may improve your sleep. Limit how much caffeine and alcoholic drinks you consume, especially close to bedtime. Experts recommend no more than one drink a day for women and no more than two a day for men. During the daytime, get some sunlight exposure. This can help normalize your circadian rhythm, and it will increase your vitamin D levels. Studies show that people with normal vitamin D levels tend to have an easier time shedding weight than those who are deprived. What about losing weight after 50? The weight loss tips above apply to adults in their 50s too. It’s all about eating well, moving more and taking good care of yourself holistically. You may have to adjust the types of exercise you do as you age, but this should naturally lead to a lower appetite if you’re less active. By focusing on a clean diet, mindful eating and portion control, you should be able to adjust your calorie intake as you get older to meet your body’s demands. Risks and Side Effects of Losing Weight When it comes to weight loss, slow and steady is usually the best approach, rather than following fad diets and drastically cutting calories. To lose weight safely and keep it off, try to reduce your daily calorie intake by about 300–500 calories. This should lead to about a one- to two-pound loss per week. Keep in mind that once you’ve lost weight you’ll need to maintain it by continuing to live a healthy lifestyle. Your metabolism actually adjusts to weight loss by lowering your calorie needs, so continue emphasizing healthy, whole foods. If you’ve tried all the steps above and aren’t able to shed excess weight, it’s a good idea to make an appointment with a registered dietitian or your doctor. You can discuss potential issues like a thyroid condition, insulin resistance or prediabetes. Conclusion Losing weight after 40 may seem tough, but it’s certainly not impossible. Believe it or not, your metabolism stays roughly the same form your 20s through your 60s. However, an unhealthy lifestyle often causes weight gain during these decades. How can a 40- to 50-year-old woman/man most easily lose weight? First and foremost, avoiding processed foods and eating a clean diet are essential. Exercise, stress management and sleep are also important for losing weight after 40. Some other strategies and tools that can help with losing weight after 40 include intermittent fasting, keeping a food diary, wearing a fitness tracker and sticking to a regular sleep-wake-cycle. To read the original article click here.

The post Losing Weight After 40: Top 4 Ways to Shed Pounds appeared first on Amazing Health Advances.

Surprising Reasons You May Be Anxious + How to Use the Neurocycle to Manage & Reduce Anxiety

AHA Publisher — Thu, 24 Jun 2021 07:00:33 +0000

Dr. Caroline Leaf – In this podcast (episode #286) and blog, I am going to talk about anxiety. I get asked so many questions about anxiety, what it is, and how to manage it that I decided to dedicate a whole podcast to this topic. Here are some examples of the questions I have received: Why do I feel anxious in certain situations and not others? Why does my whole body react (to the point where I feel sick) when I am anxious? Why do some situations result in more anxiety than others? What do I do when I feel constantly anxious around a loved one or work colleague? What do you tell your mind to ward off PTSD-related anxiety when emotionally triggered? Can you give insight into how to control anxiety or being panicked when left alone and how to keep your mind at peace? Is anxiety genetic? Can it be wired in relation to a specific fear? What is hypervigilance? Everyone experiences a level of anxiety from time to time; this is completely normal. Often, there are times in our life where “stuff” really accumulates, and it is okay to be anxious occasionally. However, if left unmanaged, this “stuff” can progress to a point where we feel so overwhelmed with anxiety that our ability to go about daily life is obstructed, especially if it results in debilitating anxiety or a panic attacks. The key word here is “managed”. How we manage anxiety will be based on how we view anxiety. If we just see anxiety as a “disease” or “biochemical medical illness”, it can be pretty scary! This label can lock us in, potentially shaping the way we see ourselves and our capacity, or stigmatizing our biology—some people may view us as inherently lacking control and potentially unstable or even dangerous to ourselves and others. But there is another way to look at anxiety, one that I believe is more hopeful, kinder and less stigmatizing. Anxiety can be seen as a warning signal—a helpful messenger. It is telling us there is something going on in our lives that needs attention because it’s threatening our peace and survival. It’s pointing to the narrative that is related to our anxiety, that is what has happened to make us feel this way, rather than just focusing on a biological root as the cause of the anxiety. Indeed, what we think and experience affects our biology, so of course we will experience anxiety as physical symptoms. The cause isn’t necessarily in the brain, although, of course, physical brain damage or ill-health can affect how we feel and make us anxious. However, if we think the anxiety we are feeling and experiencing is just because we have a damaged brain or body, we can lose hope and a sense of agency, which may make our anxiety worse. We need to remember that the brain is not a preprogrammed body of grey matter. We do not just “dance to our DNA”, as the popular saying goes. Anxiety isn’t just a broken brain or illness waiting to manifest. Anxiety means that we, as thinking beings, are responding intelligently to threats to our existence. When there is a foreboding change in our environment, we experience this change through our mind. The mind is the power mechanism by which we experience life, but it is experimental because it’s always hypothesizing and working things out. This means things can get messy, but that’s okay—the point is to look at the messiness of life and learn how to manage, repair and grow through it. This is mind-management in action, which I discuss in detail in my latest book Cleaning Up Your Mental Mess. The experiences we have are then wired into the brain by the mind. Subsequently, the brain sends signals to all the cells of the body that there is a change in the mind and brain, and, in the case of a negative experience, that change is a threat to our survival. This generates an immune system response, and the entire body responds, including the release of cortisol, homocysteine, prolactin, as well as a biological impact on our telomeres and a change in brainwaves. These responses are communicated back to us through our emotions (anxiety), body (heart palpitations, stomach aches and so on), behaviors (such as panic attacks, withdrawal, or hasty decisions), and perspective, which is a warning signal of this imbalance as a threat to or survival and the desire to restore balance in the brain and body. This is why it is so important to embrace, not suppress, anxiety. We need to acknowledge the abovementioned signals, process what they mean and reconceptualize them – make them work for us instead of against us. When we learn how to do this, we can start to manage, although not necessarily solve, our anxiety. Indeed, sometimes it’s the pure acceptance of the uncertainty of life and the reality of anxiety as a normal part of being human that becomes our reconceptualized understanding—our way of moving forward! Anxiety is a feeling that needs to be understood, not just eradicated. Why? We cannot ignore the connection between our perceptions and our understanding of our experiences to our biology. This link, otherwise known as the mind-brain-body connection, helps us to predict what we need as individual organisms to cope, or to modulate our biochemistry, physiology and our behavior to make sure our body has just enough resources to deal with both acute and chronic life challenges. For example, when we find ourselves in an anxiety-inducing situation, the brain signals the kidneys, telling them that we are going to need a healthy blood supply for the acute situation we find ourselves in. Consequently, the kidneys start pumping in salt water, which constricts the blood vessels and raises our blood pressure. However, if we are on alert every second of the day, especially during a chronic situation, this experience will be wired into the brain repeatedly, which can become a habit if this occurs over 9 weeks (for more on this my book Cleaning Up Your Mental Mess). Essentially, during this time the mind is continually sending a response to the brain and body that something scary is going to happen, which can result in hypervigilance if left unmanaged, putting the brain and body into an emergency state. To cope with these feelings, our level of alertness and various bodily activities must respond to this state of being. Using the same example above, this means the brain is continually telling our kidneys that we need more blood supply, so the kidneys are continually pumping in salt water to constrict the blood vessels, which can have negative repercussions, such as high blood pressure, if we do not learn how to manage this response. If we’re constantly living in a high-alert state, the natural mechanisms of the brain and body stay in high alert, which can have all sorts of mental, emotional and physical consequences. Of course, many people suffer from anxiety, and there are manifold reasons why someone may experience anxiety, such as divorce, poverty, racial inequality, bullying, and war. Getting to the root of these reasons is essential when learning how to manage anxiety. There are also a few surprising reasons why we may be experiencing anxiety, such as: 1. Bad digestion: The gut microbiome, which is the world of bacteria living in our digestive system, doesn’t just exist to help us break down food. There is a constant conversation going on between the brain and gut, which also has its own amazing neurons, just like the spinal cord! This relationship is incredibly important when it comes to our mental health, which is both directly and indirectly affected by what we eat. In fact, a growing body of research shows that certain gut bacteria not only influence thought processes and the physical structure of the brain, but also that our thought processes and physical structure of the brain affect our gut bacteria. As I told all my patients in my clinical practice (and anyone who asks me today), what we eat affects how we think, and how we think affects what we eat and how we digest food! So, watch what you eat—try to avoid too much processed food, eating too fast, eating on the go and eating too much, all of which can contribute to increased anxiety levels! 2. Multitasking: When we multitask, we end up with what I call “milkshake thinking”, which is the opposite of mindfulness. Every rapid, incomplete, and poor quality shift of thought makes a “milkshake” with our brain cells and neurochemicals, which is the opposite of how the brain is designed to function. When we consciously try to jump rapidly from one task to another, we essentially cloud our ability to concentrate and think deeply, which impacts our ability to do a task well, leading to unnecessary levels of anxiety in our life. This is why I always recommend choosing to focus on one thing. Where you direct your mind is a choice, one that can affect you in either a positive or negative direction. This is especially the case with multitasking. You can reduce the anxiety that comes from decision fatigue—the feeling of being overwhelmed by the plethora of “would” or “could” choices we all face daily—by choosing, in the moment, to stay focused on a task and disregard less urgent demands. When you do this, you actually build up your mental strength and resilience, which will help you better deal with disappointment, failure and the daily anxieties of life! 3. The search and reward circuit: There is a special circuit in the brain that helps us search for food, comfort, love, relationships, friendships, peace, and so on, called the search and reward circuit. (Much of the research in this area of neuroscience has been done by Peter Sterling.) When we experience these positive experiences, dopamine is released and we can relax until we start the next search. Essentially, we are built to seek out a way of life that rewards us with a dopamine rush—the little searches and little dopamine rushes drive us to seek these rewards, which has a cumulative effect. Often, we are driven by these frequent, small surprises, and if we don’t find them, we can get agitated or anxious. This is especially true if we are in a chronic, unmanaged stress state—we don’t experience this rush as much as we need to, which can make us anxious. 4. Not daydreaming enough: When we don’t give our minds a break and let them just wander and daydream, we can end up feeling really anxious and stressed out. This kind of thinking is not just “nonsense” or “distracted” thinking. When we daydream, we essentially reboot our mind, as talked about in Cleaning Up Your Mental Mess. These moments give your brain a rest and allow it to heal, which increases your clarity of thought and organizes the networks of your brain by balancing alpha activity, helping create an optimal state of relaxation and alertness and bridging the divide between the conscious and nonconscious mind. This, in turn, puts you in a state of peacefulness, readiness, meditation, and beta activity, which is important for processing information, being alert, working through something challenging, focusing, and developing sustained attention. This balanced energy, in turn, increases blood flow to the brain, which helps it function better and helps you deal with mental challenges and manage anxiety. The opposite happens if you don’t take regular thinker moments. Not giving the mind a rest and letting it daydream can reduce blood flow by up to 80 percent in the front of the brain, which can dramatically affect cognitive fluency and the efficient, associative thinking required at home, school or in the workplace. Cumulatively, this can lead to unprocessed thoughts and nightmares, affecting your overall quality of sleep, performance and mental health. To do a thinker moment, simply close your eyes and let your mind wander. Daydream, listen to some music, take a walk outside,...

The post Surprising Reasons You May Be Anxious + How to Use the Neurocycle to Manage & Reduce Anxiety appeared first on Amazing Health Advances.