muscle aches Archives - Amazing Health Advances

The Main Signals of Depression + How to Find Healing

AHA Publisher — Fri, 29 Jul 2022 07:00:34 +0000

Dr. Caroline Leaf – In this podcast (episode #397) and blog, I discuss the common signs of depression, why we should never be afraid of seeking help, how we can learn to manage depression, and more! Depression is something we should never ignore. When we feel depressed, we need to listen to what our mind, brain and body are trying to tell us. Depression is a signal telling us we have something going on—that there is a “because of…” in our life that we need to investigate. The sooner you recognize the signals associated with feelings of depression, the sooner you can make the necessary adjustments to your life and get the help you need to start healing. But it is important to remember that you are not your depression; it’s not your identity. You experience depression—it does not define you. Because the mind is how we experience depression, and because the mind is our “aliveness” (the driving force that keeps our body alive and helps us experience life), learning how to manage the mind is of paramount importance. This means listening to the signals of depression we experience, not suppressing how we feel, to get to the root (the “cause”), and reconceptualize it. Essentially, we need to become thought detectives to find the source(s) of our depression. This starts with understanding the signals that the mind, brain, and body send us when we are going through something. These signals alert us TO protect us. There are 4 main signals: our emotions, our behaviors, our physical symptoms, and our perspective/outlook. Some examples are: Feelings of irritability and/or hopelessness (an emotional warning signal) Ignoring calls, texts or emails (a behavioral warning signal) The world feels more negative (a perspective warning signal) Muscle aches and/or pains (a physical warning signal) Let’s say you feel down. As an exercise to help you start managing these feelings of depression, try to categorize what signals you are experiencing into these 4 categories. Some other examples of signals from a recent post I shared on social media are: Feeling self-conscious or flat around people Your personal hygiene goes out the window Your thoughts make you sad Your room gets messy Your hobbies no longer make you happy Brain fog You stop missing people and isolation feels more comfortable Constant fatigue How do you feel emotionally? Physically? Are any of your behaviors bothering you? What is your outlook/worldview/perspective? Write this down any way you wish to help you start organizing your thinking. Then, once you go through this exercise, you can start listening to what these signals are telling you, and work through how you feel to reconceptualize these thought patterns. For more on this, see my in-depth podcast on depression (episode #105) and blog on depression, or check out my book Cleaning Up Your Mental Mess and app Neurocycle. To read the original article click here.

The post The Main Signals of Depression + How to Find Healing appeared first on Amazing Health Advances.

The Most Common Nutrient Deficiencies in Women & What You Need to Know About Them

AHA Publisher — Wed, 19 Aug 2020 07:00:26 +0000

Jillian Levy, CHHC via Dr. Axe – Studies have shown that women’s nutrient intake is highly dependent on not only their diets, but factors like their economic status, social and cultural environment, personal habits, age, level of activity and genetics. Experts believe that some of the most common (although certain other deficiencies are still possible and somewhat common) nutrient deficiencies in women include those in: iron vitamin B12 vitamin D calcium magnesium omega-3s iodine folate Some of the ways that vitamin deficiencies in women can be reduced include eating a nutrient-dense diet and/or taking high-quality supplements, ideally those made from real food sources, which helps improve bioavailability. Nutrient and Vitamin Deficiencies in Women It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist What vitamins are women deficient in? Here are nine of the most common: 1. Iron Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women. According to the World Health Organization, not only does this deficiency affect a large number of children and women living in developing countries, but it is “the only nutrient deficiency which is also significantly prevalent in Industrialized Countries.” It’s estimated that a staggering 30 percent or more of the world’s total population is anaemic, often due to low iron levels. Low iron/anemia can cause fatigue, hair loss, muscle weakness, brain fog, headaches, dizziness and other issues. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins and iron since they’re at the greatest risk for these deficiencies. Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough, since demand for iron increases during menstruation due to blood loss. Some ways to increase iron intake include eating a variety of iron-rich foods and those that support enhancement of iron absorption (such as vitamin C foods), in addition to taking an iron supplement. 2. Vitamin B12 Deficiency in vitamin B12 could contribute to symptoms like issues with balance, constipation, weakness, dry skin and cognitive changes. B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. 3. Vitamin D Vitamin d deficiency is one of the most common worldwide in both adult women and men (as well as babies and children). Vitamin D can be produced in our bodies when exposed to adequate amounts of UVB radiation from sunlight. Its key role is to regulate calcium absorption. Those with a vitamin D deficiency are unable to absorb that calcium and, in turn, have a hard time strengthening bones. However, vitamin D has several other important roles for overall health, including supporting bone health, cardiovascular health, testosterone and immune function. The National Institutes of Health says that “35% of adults in the United States are vitamin D deficient.” Try to get 10–15 minutes of mid-day sun exposure of the face, hands and arms without protective sunscreen. This may be enough to maintain healthy vitamin D levels, depending on the time of year, latitude and skin pigmentation characteristics. Remember, if your skin is starting to turn pink, you’ve gotten too much sun. 4. Calcium Girls between the ages of 9 and 18 years, as well as women older than 50 years, are believed to be most likely to have to low calcium levels. Overall, between dietary sources and supplements containing calcium, many people still fall short of getting enough calcium — due to reasons including trouble absorbing it and calcium loss from medications and intense exercise. It’s especially important for postmenopausal women to avoid calcium deficiency because this can contribute to bone loss and increased risk for bone fractures/osteoporosis. Women with lactose intolerance as well as vegans may also lack calcium because they avoid eating dairy products, which are some of the most convenient dietary sources. Other factors can affect the amount of calcium absorbed from the digestive tract, including older age (being over 70) and low vitamin D status (vitamin D is needed for proper calcium absorption). 5. Folate Requirements for many micronutrients increase when a woman is pregnant — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine. Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. For pregnant women, supplementing with folate helps decrease the risk of certain birth defects, including spina bifida. To limit the risk of side effects caused by folate deficiency, the American Thyroid Association also recommends all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breastfeeding. 6. Potassium In the U.S., the National Institutes of Health has determined that based on dietary surveys, many adolescent girls and adult women don’t consume enough potassium on a regular basis. This is why the 2015-2020 Dietary Guidelines for Americans identifies potassium as a “nutrient of public health concern.” According data from large-scale studies conducted in the U.S., the average daily potassium intake from foods is 1,888 milligrams for females up to 19 years and 2,320 milligrams for women over 19. This falls short of the 2,300 to 2,600 milligrams that is recommended for teenage and adult women (or 2,800 for pregnant women). Insufficient potassium intake can contribute to issues such as changes in blood pressure, higher kidney stone risk, interference with bone turnover, increased urinary calcium excretion and changes in salt sensitivity. In addition to eating too few potassium-rich foods, low levels can be due to medication use, diarrhea, vomiting, poor kidney function, laxative use, inflammatory bowel disease and heavy sweating. Severe deficiency (hypokalemia) affects up to 21 percent of hospitalized patients, often due to use of diuretics and other medications. More than 50 percent of individuals with clinically significant hypokalemia are also thought to have magnesium deficiency, since potassium and magnesium work together in many ways. 7. Iodine According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism. Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy. 8. Magnesium Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium, and it is essential for over 300 different biochemical functions in the body. On a global scale, there’s evidence suggesting that soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut syndrome, chronic stress and ongoing medication use can all lower someone’s magnesium levels. Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss. Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds, as it’s sometimes challenging to pack a day’s worth of magnesium into a multivitamin. 9. Omega-3 Fish Oils If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, chances are you can afford to take an omega-3 fish oil supplement to prevent an omega-3 deficiency. Most people eating a “Western diet” consume plenty omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetables oils, but not enough omega-3 fatty acids, which are anti-inflammatory. The two need to balance each other out in order for the heart, brain and immune systems to stay the healthiest they can. A ratio of about 2:1 omega-6s to omega-3s is best, helping prevent conditions like arthritis, heart disease, Alzheimer’s, depression and more. Eating wild-caught fish several times per week or taking a supplement equal to about 1,000 milligrams daily is the best way to beat inflammation and get enough omega-3s. How Do You Know If You Have a Vitamin Deficiency? There’s a wide range of symptoms that can be tied to vitamin and mineral deficiencies. Some of the more common signs of a nutrient deficiency in women can include: Hair loss Mild cognitive impairment, such as changes in memory, concentration, thinking or behavior Weakness Headaches Low libido Pale and dry skin Red, swollen gums Heart arrhythmia or irregular heartbeats Slow wound healing, yellowing of the skin and bruising Impaired immune function Mood changes Bone and joint pains and in some cases bone fractures Dry eyes and vision changes In severe cases, vitamin deficiency diseases such as scurvy, rickets, beriberi and pellagra (caused by very low vitamin C, vitamin D and B vitamin levels) When a Healthy Diet Is Enough vs. When It Might Not Be What causes a vitamin deficiency? Is it necessarily due to eating a poor diet? Here’s what we know about women being at risk for vitamin deficiencies: As a woman, you’re more likely to experience low levels of certain key nutrients if any of these apply to you: eating a highly processed diet (one low in things like fresh vegetables and fruit) being a vegetarian or vegan being underweight or consuming too little calories in general (“underweight” is generally considered below a body mass index of 18.5 for women) being of reproductive age (the World Health Organization estimates that in poorer countries 27 percent to 51 percent of women of reproductive age are deficient in key nutrients) being over the age of 65 being of low socioeconomic status, a lack of education and poverty consuming high amounts of alcohol taking certain medications for an extended period of time (such as phenytoin, methotrexate, sulfasalazine, triamterene, trimethoprim-sulfamethoxazole) having a condition that interferes with normal nutrient absorption in the gut Even if you feel you do eat a pretty nutrient-dense diet, some women are more susceptible to running low in important vitamins than others. Here are some special circumstances that make a woman a good candidate for taking a high-quality, food-based multivitamin supplement daily to prevent common deficiencies: If you’re a vegetarian or vegan: Plant-based eaters who avoid meat are more likely to be low in B vitamins, such as vitamin B12, which is only found in animal foods. A lack of calcium, amino acids (protein), omega-3s, zinc, iodine and iron are also more common in women who don’t eat any animal products, which is why supplements are recommended. In 2009, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) began recommending that vegans and vegetarians make sure to cover their nutritional needs of the vitamins and minerals listed above, most easily by taking a daily multivitamin and omega-3 supplement. If you’re pregnant: Likely more than any other time in a woman’s life, pregnancy creates a special metabolic demand for high-quality nutrients, both to support the...

The post The Most Common Nutrient Deficiencies in Women & What You Need to Know About Them appeared first on Amazing Health Advances.

Low Carb Ginger Lime Fizz (Non-Alcoholic) Recipe

AHA Publisher — Sat, 08 Aug 2020 07:00:58 +0000

Dr. Don Colbert – It’s still hot out, and there’s still plenty of time for refreshing summer drinks. If you’re looking for a new healthful and flavorful one, try out Keto Ginger Lime Fizz. Here’s how to make it, and why you should. Keto Ginger Lime Fizz Ingredients 2 limes 1/2 teaspoon ginger powder, or 1 teaspoon fresh minced ginger low-carb Stevia-Based Ginger Ale Ice Optional: Instant Ketones Limeade Flavor Instructions Fill a glass with ice. Juice one lime, and pour into a small bowl or cup. Add ginger to juice and mix well. Pour lime juice and ginger mix into the glass with ice. Pour 6-8 ounces low-carb stevia ginger ale over ice, stir to mix with ginger and lime juice. If you’d like to add instant ketones to enter the Keto Zone faster, reduce symptoms of keto flu, or simply add electrolytes and ketones to your body, stir in Instant Ketones. Garnish with lime slices and enjoy! Nutrition info (per recipe): 6 calories, 0 grams fat, 1 gram net carbs (1 gram carbs, 0 grams fiber), 0 grams protein Why Drink Keto Zone Ginger Fizz? First, limes and lime juice offer many health benefits. It can improve skin, help fight inflammation, exhibits anti-cancer effects, may boost the immune system, and supports healthy blood sugars. That’s a great start. Next, ginger is a potent medicinal food. Here’s what a little ginger can do in your body. Health Benefits of Ginger 1. Ginger Helps Fight Nausea For centuries, ginger has been used as a nausea remedy. It’s very effective. In fact, some studies have shown it works s well as some prescription medications (1, 2). Ginger can be used for nausea due to medications, pregnancy, motion sickness, and more Note: If you are pregnant, speak with your doctor before using large amounts of ginger. 2. Anti-Cancer Properties Ginger contains large amounts of 6-gingerol and 6-paradol, two strong nutrients that may fight cancer cells. Lab studies have shown that these ginger-derived compounds may have inhibitory effects on various types of cancer cells (3, 4). Gingerol is also highly anti-inflammatory, antioxidant, in addition to anti-tumor. The current studies are promising for ginger against cancer cells; however, more research is needed to confirm how it can be used, and its effectiveness in humans. 3. Gingerol Supports Fight Against Infections Gingerols also have anti-fungal, anti-viral, and anti-bacterial properties. Ginger may even prevent bacterial growth and provide anti-bacterial activity against multi-drug clinical pathogens (5). As more and more people become resistant to some antibiotics, ginger may have an important position in aiding the fight against harmful microbes. 4. Supports Heart Health Ginger also supports heart health. It promotes healthy cholesterol levels. One 45-day double-blind controlled clinical trial study on 45 patients with high cholesterol found ginger had a significant lipid-lowering effect compared with placebo (6). Another animal study found ginger extract lowered LDL cholesterol in a similar way to a statin drug. 5. Potent Anti-Inflammatory Agents Every day, our bodies are under attack from free radicals and inflammation. As they build, they can become a chronic issue that leads to systemic inflammation, oxidative stress, and accelerated aging of our cells. Unless you fight back with anti-inflammatory and antioxidant agents. Animal studies have found that ginger’s bioactive compounds and antioxidants may inhibit inflammatory brain responses. One study from 2012 published in Evidence Based Complement Alternative Medicine studied the effects of ginger extract on 60 middle-aged women. The researchers found the ginger enhanced working memory, reaction time, and attention, commonly reported problems in this population, without any reported side effects (7). 6. Relief for Muscle and Joint Aches The anti-inflammatory health benefits of ginger go even further! If you suffer from joint or muscle pain, ginger could help. Further, it can be used for muscle-induced pain and menstrual pain. One study of 150 women students took one gram of ginger powder per day for the first 3 days of their menstrual cycles. Ginger was found to be as effective as ibuprofen in relieving this menstrual pain. 7. 1-2 Superfood Punch with Turmeric Ginger, and its close counterpart turmeric, are both from the Zingiberaceae family. Like ginger, turmeric has many medicinal properties that make it popular in alternative medicine. When combined, their effects can increase. Both support reduced pain in joints and muscles. Both are healthy for the digestive system and support brain health. Together, they are truly a 1-2 superfood punch. Bottom Line Ginger is a true superfood that goes beyond macronutrient to deliver amazing health benefits. Try it today in our Keto Ginger Lime Fizz. Enjoy the refreshment and the benefits from your head to your toes. To read the original article click here.

The post Low Carb Ginger Lime Fizz (Non-Alcoholic) Recipe appeared first on Amazing Health Advances.