improved mood Archives - Amazing Health Advances

Eating Blueberries Benefits Mood and Mobility

AHA Publisher — Fri, 02 Dec 2022 08:00:39 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The consumption of berries can enhance “beneficial signaling in the brain.” Plant foods are our primary source of antioxidant and anti-inflammatory compounds, but some plant foods may be better than others. As I’ve explored before, a randomized, double-blind, placebo-controlled trial showed us that one cup of blueberries a day can improve cognition among older adults, and the same happens in children after just a single meal with blueberries, though two cups of berries may work better than one. As I discuss in my video Benefits of Blueberries for Mood and Mobility, that single hit of berries may also improve mood. In a double-blind, placebo-controlled, crossover study, young subjects were asked a series of questions, such as Are you very slightly or not at all, a little, moderately, quite a bit, or extremely interested? Excited? Strong? Ashamed? And so on. As you can see in the graph below and at 0:55 in my video, before and after drinking the placebo, there was no significant change in young adult participants aged 18 through 21. But, two hours after consuming about two cups of blueberries, their positive mood scores improved significantly. They felt more enthusiastic, alert, inspired, and attentive. The same results were found in seven- to ten-year-old children. Benefits achieved not with some dangerous new mood-enhancing drug or Ritalin, but blueberries—and after just a single meal. Now, blueberries can’t do everything. Although a cup of berries certainly appears to improve brain function, no improvements in walking (gait) or balance were observed. What if you tried two cups of blueberries a day?Might six weeks of two cups of frozen blueberries a day affect the functional mobility in adults over age 60? Study participants were randomized to prepackaged blueberries or prepackaged carrot juice as a control, and researchers measured tasks, including one where “two bright yellow ropes on the floor outlined the narrow path, and participants were instructed to walk within the roped path.” The blueberries beat out the carrot juice control, and significant improvements suggest “blueberry supplementation may provide an effective countermeasure to age-related declines in functional mobility…” In retrospect, the researchers thought perhaps the control should have been “a true placebo (e.g., cucumber powder) without antioxidant properties,” since the carrots themselves may have offered some benefit, too. Had they used a different control, the blueberry results may have been even more impressive. “Overall, this study demonstrates the need for greater exploration of blueberry supplementation as a nonpharmacologic countermeasure to the public health issue of age-related declines in functional mobility and independence.” Or, to use the punnier version, “dietary interventions with polyphenol-rich [phytonutrient-rich] foods, such as blueberries, present a potentially fruitfulstrategy for combating some of the deleterious effects of age-related neurodegeneration.” (Emphasis added.) Isn’t science grand! I love that these studies were conducted. The video I referred to is Flashback Friday: Benefits of Blueberries for the Brain. Key Takeaways Plant foods are our primary source of antioxidants and anti-inflammatory compounds. Blueberries can not only improve cognition, but also our mood. One daily cup of blueberries improved cognition in older adults, and one to two cups a day did the same in children. Two hours after consuming about two cups of blueberries, young adults and younger children experienced improved positive moods, such as feeling more enthusiastic, inspired, alert, and attentive. Researchers investigated the effects of six weeks of two cups of frozen blueberries a day in adults over 60 and found they had significant improvements in functional mobility, such as walking on a roped-off, narrow path. Dietary interventions with phytonutrient-rich foods like blueberries may be effective for countering some age-related effects on functional mobility, independence, and neurodegeneration. To read the original article click here.

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Energizing Green High Fiber Smoothie

AHA Publisher — Wed, 11 May 2022 07:00:25 +0000

Dr. Don Colbert – Need more ways to get enough fiber in your diet? Need more energy? You’re not alone! Fortunately, these two health desires go hand-in-hand. In fact, when you include high fiber foods in your diet, you can improve digestion. Then, better digestion improves many aspects of life, including energy. Ready to start? Try our Energizing Green High Fiber Smoothie today! Energizing Green High Fiber Smoothie Ingredients 3/4 cup plain Greek yogurt or canned coconut milk 1 scoop Keto Zone® Fiber Zone 1 scoop Divine Health® Fermented Green Supremefood® 1 scoop Keto Zone® Hydrolyzed Collagen 1 tablespoon hemp heart seeds 1 stalk celery 1/2 cup strawberries (2-3 large) water and ice as needed for desired consistency Instructions Place all ingredients in a blender. Mix well. Make sure to add water as needed. Add ice to desired consistency. Drink immediately. Makes one serving. Nutrition info: 367 calories, 12 grams fat, 5 grams net carbs (29 grams carbohydrates, 24 grams fiber), 27 grams protein What Can You Get in a Smoothie? 2 Types of Fiber Our Energizing High-Fiber Green Smoothie contains fiber from Keto Zone® Fiber Zone and whole foods. This combination is great for digestive health. In fact, there are 2 primary fibers in the smoothie. INULIN Inulin is a prebiotic fiber. This means it feeds the healthy bacteria and cells in our digestive tracts. This is a good thing because gut bacteria need a healthy food source! Inulin is found in many plants, like chicory root. Interestingly, human digestive tracts can’t break down and digest it. Therefore, inulin is not a nutritive carbohydrate (one that provides calories). Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1). PSYLLIUM HUSK Psyllium husk is made of both soluble (70%) and insoluble fibers (30%). This means twice the benefits. Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber (2). Why Go High Fiber? Top 10 Health Benefits of Fiber 1. IMPROVED ENERGY & MOOD As described in detail in this post, you can improve the health of many body systems by improving the health of your digestive system. For one, when digestion is working well, your body delivers the nutrients it needs from foods to every system. This means better metabolism and better energy. Incredibly, the consumption of high fiber and the resulting improvement in digestion also affects mood and mental health. The Microbiota-Gut-Brain Axis (the communication between the bacteria and hormones in the gut and the brain) can trigger emotional shifts, mood changes, anxious and depressed moods, and mental impairments (3, 4, 5, 6). 2. GREAT BONE HEALTH Bone health depends on the efficient absorption of vitamins and minerals, including calcium, vitamin K2, vitamin D, and magnesium. Lab studies have found inulin improves the absorption of nutrients, resulting in improved bone density (7, 8). What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (9, 10). 3. WEIGHT LOSS AND NORMALIZED APPETITE For those looking to lose weight, inulin and psyllium husk are great choices. Multiple studies show that high fiber can reduce intake and promote healthy weight changes (11, 12). In fact, in one study the “inulin fiber group” lost 2 pounds while the control group gained one. While consuming 21 grams of inulin per day, the inulin group experienced lower hunger-hormone levels and increased fullness (13). 4. OPTIMAL BLOOD SUGARS AND IMPROVED DIABETES CONTROL For those with impaired blood glucose, several studies on inulin and psyllium husk suggest it may help optimize blood sugars (14, 15, 16, 17). How? First, as a fiber, it slows digestion to reduce blood sugar spikes. Second, it has been shown to actually decrease fat in the livers of people with impairments (18). Reducing liver fat can reduce insulin resistance and may help reverse blood sugar issues (19). What’s more, another study showed that 10 grams of inulin per day reduced fasting blood glucose by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (20). 5. GOOD PROBIOTIC COLONY HEALTH & REDUCED CONSTIPATION Healthy gut bacteria is essential for overall health. Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (21, 22). Inulin and psyllium husk also decrease constipation, hemorrhoids, and other digestion issues. Inulin relieves constipation with soluble fibers; psyllium does so with both soluble and insoluble fibers. For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (23). Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids. 6. LESS DIETARY CARBOHYDRATES AS THICKENERS Inulin improves the texture of manufactured foods. You can use it in home cooking as well. Use inulin powder in low-carbohydrate recipes to thicken sauces, soups, condiments and more. Stir it into a warm liquid and continue stirring until slightly thickened. 7. HEALTHY TRIGLYCERIDE AND CHOLESTEROL LEVELS Psyllium husk and inulin are proven cholesterol reducers. One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (24). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (25). 8. OPTIMAL BLOOD PRESSURE What about blood pressure? Studies have shown that high fiber and psyllium husk can support healthy blood pressure, too! In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (26). 9. MAY REDUCE INCIDENCE OF COLON CELL OVERGROWTH Studies have reported inulin as an agent that reduces colon cell overgrowth. A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in pre-malignant colon growths (27). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cell overgrowth (28). 10. LESS LOOSE STOOLS Since fiber promotes reduced constipation, it’s sort of a wonder it can also improve diarrhea! Digestion is about “balance.” With the right amount of fiber, you should experience regularity without constipation or diarrhea. How does it work? The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk (29, 30). Support Digestion With Keto Zone There are many ways the Keto Zone supports digestive health. They include: Keto Zone® Fiber Zone. This proprietary fiber supplement powder is formulated with both psyllium husk and inulin to support health as described above. Dr. Colbert Beyond Biotics™ is an excellent probiotic supplement with 12 billion healthy probiotic bacteria units. These units have been proven to encourage optimal digestive health in just 4 weeks! In fact, Beyond Biotics™ contains 3 clinically studied and tested probiotic strains consisting of 12 billion bacteria, supporting the immune response and natural defenses. If you want to encourage great health throughout your body, this is a great supplement. Dr. Colbert’s Healthy Gut Zone Plan. It will teach you, step-by-step, how to improve your digestive health, support your entire body, and encourage better brain function, alertness and health starting today! Join Dr. Colbert in his challenge to prioritize your gut health. It can make all the difference to health! Dr. Colbert’s Beyond Keto program combines Keto Zone and Mediterranean foods to support gut health! In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions (31). Get started with Dr. Colbert’s Beyond Keto today and encourage digestive and whole-body health! Bottom Line Fiber is a great nutrient for whole body health. Keto Zone® Fiber Zone provides 2 effective types of fiber to support your body. Try our Energizing Green High Fiber Smoothie today and flood your body with nutrients that encourage all 10 fiber benefits! To read the original article click here.

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Get Your Hands Dirty! Proven Benefits of Gardening

AHA Publisher — Fri, 06 Aug 2021 07:00:47 +0000

Dr. Don Colbert – Is there really value in getting your hands dirty in the summer? Beyond harvesting food, are there benefits to gardening? Amazingly, there are many proven benefits of gardening (1)! There’s something about the age-old task of going outside, enjoying the sunshine, feeling the dirt, and growing your own food that’s good for the body, mind, and soul. Here are just some of the proven benefits of gardening. 8 Proven Health Benefits of Gardening 1. SUNSHINE AND VITAMIN D When you spend just 10-15 minutes in the sun, with just your hands or arms exposed, the vitamin Dlevels in your body increase. This, in turn, supports your immune function, calcium levels, bone health, and more. 2. A BETTER MOOD Who couldn’t use a better mood most days? Stick your hands in the dirt and grow something! A study from the Netherlands found that gardening fights stress even better than many other hobbies. In this study, participants first completed a stressful task. Then, they were told to either read inside or go outside and garden. The results? The gardening group reported better moods, and lab tests supported that they had lower levels of the stress hormone cortisol afterward. Yet another study found why gardening is so effective. When we inhale M. vaccae, a healthy bacteria that live in soil, our bodies respond by increasing serotonin and reducing anxious feelings. All it takes is getting down and dirty in the soil, or even just walking through the garden or woods. Amazingly, inhaling the soil and gardening is even linked to fewer childhood allergies (2). 3. FEEL THE BURN It may not seem like an aerobic effort, but gardening at a moderate intensity can burn more than 300 calories per hour! Plus, it requires a lot of muscle work to bend, kneel, dig, and hoe. What’s more, you can improve trunk strength with twisting, and flexibility with bending. The best part? You may enjoy it so much you won’t even recognize it as exercise. 4. BRAIN POWER Another health benefit of gardening is a boost in brainpower. One 2006 study reported that gardening may lower the risk of neurodegeneration by as much as 36%! This study followed more than 2800 people who were 60 years old or more. It lasted 16 years. It found that those who participated in physical activity, and especially gardening, were less likely to decline (3). 5. BETTER SLEEP Another wonderful health benefit of gardening is better sleep. Healthy sleep further supports our immune system, moods, and health. How does gardening help? First, light physical activity like daily gardening is associated with better sleep at night (4). What’s more, especially if you get out early in the morning, natural early sunlight improves our circadian rhythms and melatonin levels later in the day, making it easier to fall asleep and enjoy a high level of sleep quality. 6. STRONG HANDS AND FEET As we age, the strength in our hands and feet often diminishes. In fact, as we use our feet less, the muscles can weaken to the point that we require extra padding and support in our shoes. But, strong hands and feet are health benefits of gardening. By digging with your hands, and occasionally walking the garden barefoot, you can activate these muscles while enjoying the soil and land. Digging, hoeing, shoveling, and more are great for upper body strength. Walking, kneeling, and twisting will strengthen your lower muscles. 7. HEALTHY BLOOD PRESSURE Along with a better mood, an amazing proven benefit of gardening includes healthy blood pressure. In fact, just 30 minutes of daily moderate-level physical activity, and especially those combined with outdoor activity like gardening, can support healthy blood pressure. Gardening is just what the doctor ordered. 8. SOCIALIZING OPPORTUNITIES Gardening is a wonderful way to socialize. You can garden in a community garden. Or, take gardening classes at the local home improvement shop. Socializing with a common hobby or interest is a great way to support overall health and mental health. Bottom Line Gardening is a fantastic way to stay healthy. In fact, the proven health benefits of gardening extend from your brain to your feet. Get your hands dirty and stay healthy! To read the original article click here. For more articles from Dr. Colbert click here.

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COMPELLING Evidence Shines Light On All-Natural Way to Boost Your Mood

AHA Publisher — Thu, 21 Jan 2021 08:00:25 +0000

Sara Middleton via NaturalHealth365 – There may not be one single best exercise for depression, but a growing collection of research can at least say this: routine physical activity is one of the simplest and most natural ways to boost mood. One just-released study from BMC Medicine offers some new insights into how to feel better through exercise – namely, by working on your cardiorespiratory fitness and strength. Doing so, the study indicates, can have a profound effect on your mental health. Large-Scale Study of Over 150,000 Reveals Increasing Exercise Leads to Better Mood The study in question is a prospective trial that followed 152,978 participants from Britain. Between August 2009 and December 2010, the team of researchers – who hail from University College London, King’s College London, and Massachusetts General Hospital (MGH) – tested two elements of the participants’ physical well-being: Cardiorespiratory fitness, or how well their circulatory and respiratory system can bring oxygen to the muscles during exercise Muscle strength To take these measurements, the researchers took individuals through an exercise test on a stationary bike and also evaluated their grip strength, a commonly used proxy for overall muscle strength. At the same time, participants were asked to fill out some questionnaires about their mental health. 7 years later, the researchers assessed the participants’ mental health again. After controlling for confounding factors like smoking and running a variety of statistical techniques to strengthen their data, the researchers made a shocking discovery: People who had the lowest strength and cardiorespiratory fitness had fully 98.1% greater odds of having depression and 59.9% greater odds of having anxiety! The weakest and least fit individuals were also 81.4% more likely to have either type of mental disorder compared to the strongest and fittest individuals. The study authors suggest a causal connection between exercise and mood – that is, increasing exercise and fitness levels can directly lead to improvements in mood. They note that more research is needed to confirm their hypothesis but add that public health efforts to improve fitness and strength should address the growing mental health crisis across the globe. Wonder How Long it Takes to See Results? The Answer May Surprise You Let’s face it: Mental health in our country is suffering. According to the National Institute of Mental Health and the Anxiety and Depression Association of America, over 7 percent and 18 percent of Americans experience major depression or an anxiety disorder in any given year, respectively. For people who are suffering, early and effective relief from their symptoms is important. Unfortunately, antidepressantmedications can take several weeks to start working – and in the meantime, expose a person to a range of undesirable side effects, including weight gain, constipation, insomnia, and even an increased risk of suicidal thoughts and attempts in some people (especially kids). Fortunately, the London and MGH researchers cited earlier research, which shows it’s possible to significantly improve your fitness level in as little as three weeks – suggesting that meaningful improvements in mood can occur in that amount of time, too. Heck, how many of us have felt instantly better after just one brisk walk? Here’s the bottom line: The decision to take prescription medications for your mental health condition is between you and your doctor. But no matter what you decide is your best course of action, it’s an essential (and evidence-based) decision to add in regular physical exercise to your routine – your physical and mental health stand to benefit greatly. Sources for this article include: Medicalnewstoday.com, BMCMedicine.com, HealthTalks.org, MayoClinic.org, ADAA.org, NIMH.gov, NIH.gov, Center4research.org, NHS.uk To read the original article click here. For more articles by NaturalHealth365 click here.

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