reduce stress Archives - Amazing Health Advances

Reduce Stress & Promote Detoxification with One Easy Exercise

The AHA! Team — Mon, 18 Aug 2025 21:54:10 +0000

Dena Schmidt via NaturalHealth365 – Breathing is something many of us take for granted. However, most people tend to breathe in a shallow way, contributing to stress and limiting oxygen intake. On the other hand, deep breathing activates the body’s relaxation response, supports circulation, and promotes overall well-being. Why is deep breathing so important? Proper breathing helps oxygenate the body and supports the movement of the lymphatic system, which plays a key role in immune function. While the body primarily eliminates toxins through the liver, kidneys, and digestive system, deep breathing can aid in overall detoxification by improving oxygen exchange and circulation. Reduce stress by activating your body’s detoxification system The lymphatic system neutralizes and transports toxins from the cells and dumps them into the circulatory system. The toxins are then cycled through the liver and kidneys and eventually excreted. However, while the circulatory system is pumped by the heart, the lymph system does not have such a pump. Breathing and body movement are required for it to work effectively. Without sufficient bodily activity and deep breathing, effective detoxification isn’t possible. The lymphatic system becomes sluggish, resulting in fatigue, inflammation, weight gain, and high blood pressure. Fortunately, deep breathing exercises are one simple exercise that can make all the difference to the health of the lymphatic system. Best deep breathing exercises to promote detoxification Eastern cultures and yogic traditions have long been aware of how important deep, mindful breathing is to health and well-being. The breath is central to practices like yoga and tai chi. Deep breathing brings a wealth of benefits to health and well-being. Here are some of the top reasons to remember to breathe deeply: Stimulates organs and lymph flow: The expanding and contracting effect of the diaphragm during deep breathing massages the internal organs and the lymphatic system. Cellular detoxification and oxygenation: Deep breathing naturally stimulates the body to rid itself of toxins, allowing more nourishing oxygen to reach the cells. Relaxation: Deep breathing exercises also trigger the parasympathetic nervous system, called the “relaxation response.” This promotes a calm sense of well-being. Breathing is a natural way to reduce stress and its effects on the body and mind. Fitness and weight loss: Breathing is essential to cardiovascular capacity and maximizing the effects of each workout. By reducing stress, deep breathing also encourages increased fat burning, so the body doesn’t burn glycogen instead of fat. Deep breathing exercises can be performed anywhere, anytime. Strive to cultivate the habit of breathing deeply as much as possible throughout the day, not just during your fitness routine or yoga practice (although it’s extremely beneficial during these times as well). For optimal benefits during deep breathing exercises, exaggerate your breath, lungs’ expansion, and diaphragm movement. Expand your belly and abdominal muscles during each inhale, and empty your lungs completely when you exhale. Even just a few minutes a day of this type of breathing can work wonders for the body, mind, and spirit. Sources for this article include: NIH.gov To read the original article click here.

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Chicory Root: The Coffee Substitute Loaded with Fiber

The AHA! Team — Mon, 05 Aug 2024 09:47:47 +0000

Jillian Levy, CHHC via Dr. Axe – Do you love your morning of cup of nutrition-rich coffee but find yourself worried about a caffeine overdose? Chicory root may be just the answer you’re looking for. This popular coffee substitute does so much more than just take the place of your favorite breakfast beverage. In addition to providing a boost of extra dietary fiber, chicory root adds a smooth, creamy texture to foods, which makes it a great fat replacement in ice creams, margarines and dressings for those looking to effortlessly increase weight loss. While this doesn’t necessarily replace all the high-quality fiber found in fruits, vegetables, whole grains and other high-fiber foods, there are many potential health benefits of chicory root, making it a valuable addition to your daily diet. What Is Chicory Root? Chicory root comes from a perennial herbaceous plant of the dandelion family, which usually has bright blue flowers. Many varieties are cultivated for salad leaves, including endive or chicons, but ground chicory root is also used for baking or swapped in for coffee. Chicory root is a bit wood-like, and due to its fibrous composition, it’s not digested in the small intestine but instead maintains its form as is travels to the colon or large intestine. The chicory root (Cichorium Intybus) has been around for quite some time and has been cultivated since ancient Egypt. It has also been a popular addition to coffee in France since the 19th century, where it was commonly roasted and ground. Health Benefits 1. Can Help Reduce Stress Caffeine is one of the main ingredients found in coffee, and even small amounts are found in the decaffeinated versions. Consuming caffeine can exacerbate stress, so cutting back on your intake can really help lower levels of epinephrine and cortisol, both of which are released during stressful situations. A 2006 study published in Pharmacology Biochemistry and Behavior showed that regular consumption of caffeine combined with stress caused a significant elevation in cortisol levels. Since chicory contains no caffeine, it’s a great substitute to help reduce your caffeine consumption and keep cortisol levels in check. 2. Contains Anti-Inflammatory Properties Chicory is a great source of plant polyphenols, which are natural compounds that have the ability to help combat inflammation. A study conducted at the University of Pécs Medical School in Hungary found that consuming caffeine-free chicory coffee for one week led to significant improvements in red blood cell deformability, which describes the body’s ability to respond to inflammation by restoring cells to their original condition. This means that chicory can reduce inflammation, which is incredibly important. Why? Because inflammation is the root of most diseases, so reducing inflammation can help stave off many chronic health conditions before they even start. Although more research is needed to evaluate the effects of chicory root for thyroid health, it could also potentially relieve symptoms caused by autoimmune disorders, such as Hashimoto’s disease, which is a thyroid condition that causes symptoms like weight gain and fatigue. 3. May Protect the Liver Some research shows that chicory root extract can help protect against free radical formation to prevent possible toxicity to the liver. According to one animal study, treatment with chicory extract was able to help with alcohol-induced liver injury in experimental rats. These impressive results demonstrate that chicory extract is rich in natural antioxidants and effective at scavenging harmful free radicals. Therefore, it could potentially boost the defense system of the body while also cleansing the liver. 4. May Prevent or Delay the Onset of Diabetes There are many natural ways to manage and treat diabetes, and it all starts with diet. Chicory may be a good addition to a diabetic diet plan to help prevent or treat this common condition. In one study published in the Journal of Traditional and Complementary Medicine, the effects of roasted chicory extract were examined in 47 healthy adult participants. Chicory root extract was found to improve levels of of adiponectin, a protein that regulates blood sugar levels as well as fatty acid breakdown, which suggests that chicory root extract could delay or prevent the early onset of diabetes as well as improve bowel movements due to its fiber content. 5. Helps Manage Osteoarthritis Interestingly enough, a clinical trial conducted by the Rheumatic Diseases Division at the University of Texas Southwestern Medical Center’s Department of Internal Medicine concluded that the extracts of chicory root may have anti-inflammatory properties that could help treat osteoarthritis. In the study, 18 participants over the age of 50 with osteoarthritis of the hip or knee were treated with chicory for one month. Of the 18 patients who completed treatment, at least 13 patients showed a 20 percent improvement in response to pain and stiffness, showcasing chicory’s ability to help treat this joint pain. Furthermore, “results of the pilot study suggested that a proprietary bioactive extract of chicory root has a potential role in the management of [osteoarthritis]. Only one patient treated with the highest dose of chicory discontinued treatment due to an adverse effects.” 6. Aids Gut Health Chicory root contains inulin, which is a prebiotic. In fact, a 100-gram serving of fresh chicory roots contains about 68 grams of inulin, making it one of the best food sources of prebiotics available. Prebiotics can help promote the growth of beneficial bacteria in the gut. This is why you’re likely to see inulin, or chicory root fiber, in many probiotic supplements. Not only can promoting the growth of your good gut bacteria help enhance digestive health, but it may also boost immune function, optimize nutrient absorption and reduce inflammation as well. Plus, a 2022 study relayed that “chicory has been shown to promote good digestion, to regulate appetite, and to decrease the risk of gastrointestinal diseases.” 7. Can Relieve Constipation Chicory root fiber has been shown to relieve constipation, thanks in large part to its content of inulin. For example, research published in the International Journal of Food Sciences and Nutrition examined the impact of daily consumption of chicory in older adults with constipation over a period of 28 days. The study revealed that “volunteers in the inulin group reported increased satisfaction about digestion and reduced defecation difficulties during the supplementation… Daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation.” Nutrition Facts Chicory is a great source of several key nutrients, including fiber, vitamin B6 and manganese. Plus, it also contains a small amount of other micronutrients, such as vitamin C and potassium. One raw chicory root (about 60 grams) contains approximately: Calories: 43.2 Total Carbohydrates: 10.5 g Fiber: 0.9 g Sugar: 5.2 g Total Fat: 0.1 g Saturated Fat: 0.03 g Polyunsaturated Fat: 0.05 g Trans Fat: 0 g Protein: 0.8 g Sodium: 30 mg (1% DV*) Vitamin B6: 0.1 mg (6% DV) Manganese: 0.1 mg (4% DV) Potassium: 174 mg (4% DV) Vitamin C: 3 mg (3% DV) *Daily Value: Percentages are based on a diet of 2,000 calories a day. Uses Chicory root fiber contains inulin, a type of plant-based carbohydrate that cannot be broken down by digestive enzymes. It is typically produced by pulling the inulin from the roots of chicory plants, which creates chicory root extract. Inulin is classified as both a soluble fiber and a type of prebiotic. Soluble fiber can hold water and thicken, which can add bulk to foods. It’s one of the reasons that it’s widely used in recipes, along with its ability to retain moisture and create a creamy texture. Inulin is frequently found in low-fat or dairy-free yogurt, ice cream, and ready-to-drink protein shakes. Breads and baked goods may contain inulin to replace gluten as well. Soluble fibers also help slow down the time it takes for food to travel through the body, which can help you feel fuller for longer while also stabilizing blood sugar levels. Ice cream, yogurt, protein shakes, high-fiber/low-carb energy bars, cereals, breads and granola products often contain chicory root fiber. In addition to adding bulk to foods, it also makes products a bit healthier by boosting their fiber content, without adding extra calories. In addition, it’s cheap to manufacture and has a naturally sweet taste. This is yet another attractive characteristic for food manufacturers, as using a chicory root sweetener can bump up the flavor of foods without added sugar, calories or carbs. It also makes it a great addition to a ketogenic diet for those looking to quickly boost weight loss while also cutting back on carbs. Inulin’s pleasant taste and low cost are reasons why it’s been used in combination with coffee during times of shortages. In fact, that discovery led to what is still known today as New Orleans-style coffee or chicory root coffee, which is a blend of regular or decaffeinated coffee and chicory root powder. Wondering where to buy chicory root fiber? Thanks to its growing popularity, it can often be found at many supermarkets and health food stores. It’s also widely available online, either ground or in supplement form. Chicory Root vs. Psyllium Husk Chicory root and psyllium husk are both rich in fiber, which can be useful for maintaining blood sugar control and supporting regularity. Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Meanwhile, chicory root fiber is the root of the chicory plant and has a pleasant, sweet taste. Both are commonly used as supplements in tablet or capsule form. Ground chicory root and psyllium husk can also be added to smoothies or shakes as well. Here’s a closer look at how the two stack up: Chicory Root Natural, plant-based starch Helps treat diabetes Relieves constipation Improves cholesterol levels Prebiotic High-fiber Can help remedy IBS Treats diarrhea Treats eczema Relieves gas and bloating Psyllium Husk Natural, plant-based starch Can help treat diabetes Relieves constipation Improves cholesterol levels Prebiotic High-fiber Treats diarrhea Helps eczema Relieves gas and bloating Reduces colon cancer risk and heart disease Treats hemorrhoids, hypertension and inflammatory bowel diseases Interesting Facts It’s thought that the coffee mixed with chicory concoction probably began in Holland and spread across other parts of Europe in the 1800s. Chicory root has traditionally been used in tea or in medicinal remedies to treat issues like jaundice, liver enlargement, gout and rheumatism. While chicory became an American interest, coffee became the beverage of choice, and New Orleans became the second largest importer of coffee in the United States. However, it was during the American Civil War that Louisianans considered adding chicory root to their coffee due to the Union naval blockades cutting off shipments to the port. In fact, chicory root was often used in times of shortages of coffee and was even used in prisons to help stretch out the coffee supply. Acorns and beets were later used in place of coffee as well. However, chicory had a more similar flavor profile, making it a much better and more cost-effective match. Regardless, any Louisiana native will tell you that it’s not only one of the best and most delicious traditions, but it’s also a must-have when visiting. Known as the chicory in a café au lait, which is chicory coffee with hot milk, it has become an essential part of the history of New Orleans. You can find chicory a the grocery in the coffee aisle, and most claim that the few brands available all originated right in New Orleans. Risks and Side Effects There are numerous studies that still need to be conducted regarding chicory root fiber and chicory root extract. While research shows that there are several health benefits of chicory root, it’s always best to get fiber from whole foods whenever possible. If you have any underlying health conditions, be sure to check with your doctor before consuming chicory or taking a chicory root supplement. Chicory coffee is not recommended for women who are pregnant as it may trigger menstrual bleeding or miscarriage. Some people may also be allergic to chicory, which can cause...

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Study: A Day of Hard Thinking Can Lead to Bad Choices

AHA Publisher — Mon, 14 Nov 2022 07:24:55 +0000

Christine Ruggeri, CHHC via Dr. Axe – Have you ever noticed a feeling a brain fog and fatigue after a day of thinking hard? Perhaps after a difficult day at work or long test, your brain just feels … tired. A new study suggests that your body may be pushing you to make poor choices after a long day. It’s not that you’re being lazy or trying to punish yourself, but natural biological regulations are working to combat cognitive fatigue by favoring easy, short-term decision making. Study Findings: Thinking Hard Can Lead to Bad Choices A study published in August 2022 in Current Biology explored cognitive fatigue with magnetic resonance spectroscopy during a workday. This tool measures electromagnetic signals within metabolites of the brain. For the study, two groups of participants performed either high-demand or low-demand cognitive control tasks and economic decisions. Data showed that choice-related fatigue markers were only present in the high-demand group, and those participants were more likely to prefer short-delay and little-effort options during decision making. Researchers found that the hard thinking group displayed increased glutamate levels in the cognitive control region of the brain compared to the low-demand thinkers. Glutamate is a neurotransmitter (or chemical messenger) in the brain that has “excitatory effects,” meaning that it can actually excite cells to their death, according to prior research. Study data also shows that this glutamate increase triggers a natural regulation mechanism in the cognitive region of the brain, which reduces a person’s control over decision making. What It Means This study indicates that after a day of hard thinking, you may experience a reduced ability to make decisions, and your brain will prefer little-effort options. Because there’s a natural increase of glutamate levels in the brain after a day of intense thinking, it becomes more difficult to use the prefrontal cortex, the region of the brain that controls our thoughts and decision making. We can learn from the study that it’s normal to feel brain fatigue after a day of hard thinking, and although we may not be aware of how tired our brains are, we should consider our abilities to make good decisions in these moments. Tips to Support Cognition Clearly, your brain is impacted by hard thinking and needs nourishment and rest to function optimally. Here are some tips to support cognition that you can practice every day: Eat nutrient-rich brain foods. Your diet has a tremendous impact on the health of your brain, so opt for foods that are rich in nutrients, including antioxidants, healthy fats, vitamins and minerals. Some of the best brain foods include avocado, berries, cruciferous vegetables, leafy greens, walnuts, coconut oil, bone broth and dark chocolate. Try nootropics. Nootropics are supplements that help cognitive function and support concentration. Some of the most popular nootropics include ginseng, ginkgo biloba, medicinal mushrooms, omega-3 fish oil, ashwagandha and vitamin B12. Get enough rest. It’s clear from this study that the brain needs time to rest. For starters, make sure you get enough sleep every night — at least seven hours is needed. It’s also important to take breaks throughout the day to reset and recover. This can include taking a leisurely walk outdoors, chatting with a loved one or sitting quietly over a cup of tea. Reduce stress. Stress increases cortisol levels, which impacts cognitive function, energy, sleep and more. When stress is chronic, or occurs daily, it can have a detrimental effect on your ability to think and make good decisions. Some effective ways to reduce stress include spending time outdoors, practicing meditation or quiet time, doing gentle exercise, and spending time with loved ones or pets. Move your body. Daily movement increases energy and cognition, improves sleep, and helps balance your hormones. Opt for at least 30 minutes of exercise every day. This can include walking, jogging, biking, swimming, dancing, lifting weights, yoga, pilates and more. Conclusion A study published in Current Biology indicates that after high-demand thinking the brain will experience fatigue, resulting in a preference for short-delay and little-effort options during decision making. Hard thinking increases neurotransmitters that excite brain cells, triggering a natural regulation system in the brain that can cause cognitive fatigue. As a result, people have a hard time making difficult decisions, sometimes without even noticing the difficulty. To avoid this brain fatigue, make sure you get enough rest and support your brain health with nutritious foods, proper sleep and exercise. To read the original article click here.

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Drinking Black Tea May Lower Risk of Death, New Study Shows

AHA Publisher — Fri, 11 Nov 2022 08:00:00 +0000

Christine Ruggeri, CHHC via Dr. Axe – Almost half a million adults participated in a six-year study to determine the association between tea intake and mortality. The results suggest that drinking at least two cups of black tea daily may reduce your risk of death from common conditions like heart disease and stroke. Study Findings: Black Tea for Longevity A study published in September in Annals of Internal Medicine evaluated the associations of black tea consumption with all-cause and cause-specific mortality. Researchers from the National Cancer Institute provided baseline questionnaires to 498,043 men and women from the U.K. Participants indicated their tea intake and then conducted follow-ups after a median period of 11.2 years. Results show that higher tea intake was modestly associated with lower all-cause mortality risk among adults who drank two or more cups of black tea daily. Tea consumption also reduced the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke. Researchers also found that results of tea drinking were similar whether or not participants also consumed hot coffee, and genetic scores for caffeine metabolism did not impact the findings. What It Means This isn’t the first time that tea consumption has been evaluated for its effects on mortality, but usually researchers study green tea because of its antioxidant properties. Some studies suggest that the association between black tea consumption and mortality is weak, with no clear trends across categories of consumption. However, we know that black tea is also considered a high-antioxidant food, and evidence that black tea can lower mortality risk, as indicated in this recent study, is promising. This study suggests that drinking two cups of black tea daily can have a significant impact on your health, helping reduce your risk of death generally and when associated with common conditions like cardiovascular disease. Other Black Tea Benefits How does black tea lower mortality risk? It’s loaded in polyphenols and antioxidants that impact several aspects of human health. Black tea benefits include its ability to help: lower blood pressure improve cholesterol levels fight cancer reduce risk of diabetes improve blood sugar levels reduce risk of stroke relieve digestive issues fight bacterial infections reduce cortisol and other stress hormones improve mental alertness alleviate headache pain To experience the perks of drinking black tea, be sure to let the leaves (which are ideally organic and loose) steep for at least two minutes. This ensures that you get the beneficial compounds in your tea that fight oxidative stress and support longevity. Conclusion A study published in September in Annals of Internal Medicine found that black tea consumption was linked to a reduced risk of all-cause and cause-specific mortality. Results suggested that higher black tea intake was modestly associated with lower all-cause mortality risk among adults who drank at least two cups per day. Tea consumption also seemed to reduce the risk of cause-specific mortality from cardiovascular disease, ischemic heart disease and stroke. In addition to this major benefit of black tea highlighted in the study, drinking it can also improve cholesterol levels, reduce the risk of diabetes, fight cancer and relieve digestive complaints. To read the original article click here.

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Banish Tension Headaches With Time-Honored Remedies

AHA Publisher — Wed, 01 Jun 2022 07:00:28 +0000

Lori Alton via NaturalHealth365 – Stress seems to be built into our daily lives, whether created by looming work deadlines, nerve-wracking traffic jams, or the never-ending demands of parenthood. And for many, this stress is heralded by the blooming of a tension headache. Typified by a dull, steady pain – and sometimes accompanied by a band of tightness around the head – tension headaches are extremely common. While they lack the nausea and visual disturbances of a migraine headache, these nasty little episodes are still painful, distracting, and unwelcome. The following natural interventions may help ease the discomfort and even put headaches on the run. (Warning: A sudden, extremely severe headache can signal a medical emergency, such as a stroke – especially if accompanied by numbness and/or difficulty in speaking, walking, seeing, or comprehending. If you experience this type of “bolt from the blue” headache, call 911 immediately). For simple, everyday tension headaches, the following herbal substances may be helpful. Time-Honored Herbal Teas May Help Banish Headaches Ginger root, from the plant botanically known as Zingiber officinale, has been used for over 2,000 years to relieve nausea, arthritis, and – of course – headaches. Ginger contains anti-inflammatory compounds known as gingerols and shogaols and is believed to increase levels of serotonin, a “feel-good” chemical, in the brain. In one influential study published in Phytotherapy Research, scientists found that ginger performed as well as sumatriptan, a pharmaceutical drug, in alleviating headaches. You can make ginger tea by peeling and chopping an inch or two of fresh ginger root, then steeping it in boiling water for ten to fifteen minutes. Powdered ginger is also available in capsule form, with natural health experts typically advising 550 mg at the first sign of a headache. Chamomile (Matricaria recutita) is another trusty herbal weapon against headaches. While many people think of chamomile tea as nothing more than a soothing bedtime beverage, this mildly flavored liquid is actually loaded with powerful antioxidant and anti-inflammatory compounds known as chamazulene and apigenin. In one 2018 placebo-controlled study published in Neurological Sciences, researchers found that a chamomile extract significantly reduced pain in migraine sufferers and reduced nausea and sensitivity to light and sound. Chamomile could very well have the “right stuff” to banish a simple tension headache. Strike Back at Tension Headaches With Essential Oils Peppermint essential oil is derived from the leaves of the peppermint plant, botanically known as Mentha piperita. Believed to improve circulation and relax muscles, peppermint oil is a great choice for relieving headaches when inhaled or topically applied. (Peppermint oil should not be taken internally and is not for use on children). Natural health experts advise diluting a few drops of peppermint oil in olive or coconut oil, then massaging it into the temples and neck. Essential oil of lavender, derived from lavender flowers (Lavendula angustifolia), may also ease headaches with its mild anxiety-reducing effects. Like peppermint oil, lavender oil can be diluted with a carrier oil and massaged into the skin or inhaled via a diffuser. In a placebo-controlled study published in European Neurology, the researchers reported that inhaling lavender oil for 15 minutes significantly reduced participants’ migraine pain, leading the team to conclude that it may be both safe and effective for headaches. Ease Headaches With Natural Interventions Drinking ample amounts of pure, filtered water and eating liquid-rich foods, such as watermelon, may help alleviate a stubborn headache. Researchers maintain that chronic dehydration – which can also cause irritability and impaired concentration – is a classic cause of both tension headaches and migraines. (If you’re headache prone, avoid alcohol. Not only can it worsen dehydration, but it can exacerbate headaches by widening blood vessels. Incidentally, certain foods can trigger headaches, including aged cheeses, fermented foods, and cured meats and fish. In addition, the odors from harsh cleaning chemicals and perfumes are a “headache trigger” for many people.) Sipping a cup of coffee might be worth a try, as well. Many people swear by the ability of caffeine – which is often included in commercial headache formulations – to tame headaches. (Too much coffee, however, can cause a headache. And, habitual coffee drinkers may experience headaches if they suddenly abstain). Incidentally, make sure you have an adequate intake of magnesium. This essential mineral is involved with blood sugar control and nerve transmission, both of which can have an impact on headaches. In fact, studies have shown that magnesium deficiency is more common in frequent headache sufferers. You can increase your dietary intake of magnesium with leafy greens, whole grains, yogurt, and almonds. Finally, there’s always the traditional “cold compress.” This home remedy is scientifically sound – as applying cold compresses to the neck or head can ease headaches by reducing inflammation, slowing nerve conduction, and constricting blood vessels. Use a commercial cold pack or fill a waterproof bag with ice and wrap it in a towel. Obviously, these simple remedies aren’t rocket science. But, when your temples are pounding with an annoying headache, it can be easy to overlook these solutions. Here’s hoping that they bring relief – and that you’re soon headache-free and “back in the game.” Sources for this article include: Healthline.com EverydayHealth.com Healthline.com NIH.com NIH.com Healthline.com NIH.gov To read the original article click here.

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Moderate Alcohol Intake May Be Heart Protective by Reducing Stress-Related Brain Signals

AHA Publisher — Thu, 13 May 2021 07:00:47 +0000

American College of Cardiology via News-Medical – Moderate alcohol intake–defined as no more than one alcoholic drink for women and two for men per day–has been associated with a lower risk of dying from cardiovascular disease when compared with individuals who abstain from drinking or partake in excessive drinking, according to a new study being presented at the American College of Cardiology’s 70th Annual Scientific Session. It’s also the first study to show that drinking moderate amounts of alcohol may be heart protective, in part, by reducing stress-related brain signals based on a subset of patients who underwent brain imaging. We found that stress-related activity in the brain was higher in non-drinkers when compared with people who drank moderately, while people who drank excessively (more than 14 drinks per week) had the highest level of stress-related brain activity. The thought is that moderate amounts of alcohol may have effects on the brain that can help you relax, reduce stress levels and, perhaps through these mechanisms, lower the incidence of cardiovascular disease.” Kenechukwu Mezue, MD, Fellow in Nuclear cardiology at Massachusetts General Hospital and Study’s Lead Author While Mezue was quick to caution that these findings should not encourage alcohol use, he said they could open doors to new therapeutics or prescribing stress-relieving activities like exercise or yoga to help minimize stress signals in the brain. “The current study suggests that moderate alcohol intake beneficially impacts the brain-heart connection. However, alcohol has several important side effects, including an increased risk of cancer, liver damage and dependence, so other interventions with better side effect profiles that beneficially impact brain-heart pathways are needed,” Mezue said. In a related study by the same research team (which is also being presented at ACC.21), exercise was found to have a similar effect on brain activity as well as on the incidence of cardiovascular disease and events. The authors said exercise is associated with decreased stress-associated brain activity in a dose-dependent manner. While the connection between stress and heart disease is widely accepted, the authors said relatively little research has been done on how modifying stress may help protect heart health. Data were obtained from the Mass General Brigham Biobank health care survey of 53,064 participants, of which 59.9% were women and the average age was 57.2 years. Alcohol intake was based on self-report and was classified as low (<1 drink/week), moderate (1-14 drinks/week) or high (>14 drinks/week). Major adverse cardiovascular events, including heart attack, stroke or related hospitalizations, were determined using diagnostic (ICD) codes. Of the patients included, 752 underwent 18F-fluorodeoxyglucose positron emission tomography, or PET imaging, which is often used as part of cancer screening but can also show areas in the brain that have increased activity. The scans allowed researchers to objectively measure activity in regions of the brain known to be associated with stress. Researchers assessed stress-related brain activity by measuring the activity of the amygdala (the part of the brain associated with fear and stress) and dividing it by activity in the frontal cortex (the part of the brain involved in executive functions). They then grouped patients based on the extent of brain stress activity. Of the 53,064 participants, 7,905 (15%) experienced a major adverse cardiovascular event: 17% in the low alcohol intake group and 13% in the moderate alcohol intake group. People who reported moderate alcohol intake were found to have a 20% lower chance of having a major event compared to low alcohol intake (in adjusted analysis), and also had lower stress-related brain activity. This remained significant even after controlling for demographic variables, cardiovascular risk factors, socioeconomic variables and psychological factors. “Previous studies by our group and others have shown a robust association between heightened amygdalar activity and a higher risk of major adverse cardiovascular outcomes, such as heart attack, stroke or death. In the current study, path analyses showed that the link between moderate alcohol intake and lowered cardiovascular event risk is significantly mediated though reductions in amygdalar activity,” Mezue said. The study is limited due to the self-reporting of alcohol intake based on the average consumption of drinks per week. The data is also from a single center, and each participant in the imaging sub-study only received a single brain scan. Further study would be needed to show that the observed reductions in brain activity are the direct result of moderate alcohol intake through repeated brain scans and more detailed alcohol intake assessments over time. To read the original article click here.

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Benefits of Journaling + How to Start (Tips, Prompts, Methods & More)

AHA Publisher — Wed, 27 Jan 2021 08:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – It’s not uncommon for teenagers to keep diaries that they use for self-reflection and help blowing off some steam. Far fewer adults seem to engage in a regular journaling practice, and research suggests this may be a big missed opportunity. If you’re looking for ways to boost positivity in your life and relieve stress — perhaps by practicing more gratitude or gaining more self-awareness about your thought patterns — look no further than the power of journaling. The New York Times described journaling as “one of the more effective acts of self-care,” while also pointing out that it’s happily one of the cheapest. So what’s all the fuss about? How does journaling work to improve your mental health? Let’s look closer at how keeping a journal can help you to think more clearly, make better decisions, sleep more soundly and much more. What Is Journaling? What exactly is meant by “journaling”? As the name implies, the definition of journaling is simply “to write in a journal or diary.” Some therapists describe journaling as the healthy act of expressing your deepest thoughts and feelings by putting them into words. This allows you to make better sense of your inner life and can therefore be used to support your mental and emotional health. Research overall suggests that to tap in to writing’s healing potential, it’s important to use journaling as a means of better understanding and learning from past experiences and emotions. Benefits of Journaling What are the benefits of journaling? According to the latest research, journaling may contribute to you feeling happier overall in some of the following ways: 1. Improves Mindfulness to Reduce Stress PositivePsychology.com relates journaling to “having a relationship with your mind.” If you sometimes feel like your “mind is racing” and you’re having a hard time making sense of your feelings, journaling is an excellent tool for gaining clarity, decreasing denial and avoidance, and boosting your well-being. Clearly identifying how you feel helps reduce stress since it provides some space between your thoughts and reality, similarly to how mindfulness meditation works. You can use a journal to better recognize that every thought you have is not a fact and that your thoughts are always changing and are sometimes unrealistic. 2. Supports a Healthy Immune System Did you know that suppressing negative, trauma-related thoughts can actually compromise immune functioning by provoking stress? According to the American Psychological Association, “for years, practitioners have used logs, questionnaires, journals and other writing forms to help people heal from stresses and traumas.” Since a writing practice can help turn down chronic stress, it’s been shown to support a stronger immune system, better sleep, protect against inflammation and certain chronic diseases (like asthma and arthritis), reduce pain, and more. One researcher also explained to Greater Good Magazine that “expression of emotions concerning stressful or traumatic events can produce measurable effects on human immune responses,” potentially making treatments and vaccines more effective. 3. Boosts Self-Awareness and Helps Identify Negative Thoughts Patterns Much like cognitive behavioral therapy, journaling can be used to uncover ingrained beliefs and harmful thoughts that can contribute to anxiety symptoms and depression. Once you become aware of repetitive thoughts that are not doing you any good, you can learn to replace them with more realistic and affirming ones. This helps you cultivate more positivity and self-esteem, which is another way to reduce stress that can exacerbate disease symptoms. In one 2006 study, young adults who spent 15 minutes journaling per day saw the biggest reductions in symptoms like depression, anxiety and hostility, more so than others who drew or wrote to-do lists. Journaling as a form of emotional expression seemed to be especially helpful for those who reported being distressed before the study and was helpful for people brand new to writing down their feelings. 4. Clarifies Your Purpose and Meaning in life Some studies have found that keeping a journal can boost one’s ability to learn from mistakes and negative experiences, while also giving more structure to ambiguous, anxious feelings. Journaling has also been shown to be effective in helping people manage symptoms of depression and support those dealing with PTSD by decreasing brooding and rumination, two contributing factors of depressive symptoms. Writing can be an effective way to organize our experiences into a sequence, allowing us to see causes and effects that help us find meaning. This tends to lead to improved self-confidence, a greater sense of purpose and control, and potentially even a higher IQ and improved memory, according to some studies. 5. Can Help Improve Your Relationships and Communication Skills Stuffing down feelings such as anger and disappointment can often lead to troubles in relationships, which is why disclosing them in a journal can be a good strategy for improving your communication skills. By letting go of pent-up feelings, you’re more likely to be patient and understanding when confronting others about issues you’re experiencing. Gratitude journaling has been shown to make people generally friendlier, more open and more likely to engage in prosocial behaviors, which can enhance and expand their social support networks. If you feel uncomfortable bringing up deep topics with others, sharing your journal entries is another option for expressing your emotions, which can be a very cathartic and a great way to gain support. How to Journal How do you start journaling? There have been lots of different methods put forward by various authors, therapists and self-help gurus. You can also find plenty of writing prompts in books, apps and online to help you begin exploring your experiences and emotions. Some people prefer to write in a paper journal/book, while others find that keeping a document on the computer is easier. Choose whichever option appeals to you most and helps you stay consistent, whether that means journaling daily, weekly or somewhere in between. One way make journaling a part of your daily life is to “anchor it” to another habit you already have, such as drinking coffee in the morning or getting into bed at night. Here are some of the most popular types of journaling practices, each with its own unique twist: Expressive Writing — Write continuously for 20 minutes about your deepest thoughts and emotions. Feel free to touch upon memories of childhood, past relationships, your career or whatever else comes to mind. Try to do this for at least four days in a row at first to begin gaining insight, then at least a couple times a week. “Morning Pages” — This is a daily journaling practice that originated in the popular self-help book “The Artist’s Way.” You do this type of writing first thing in the morning by completing three, single-sided, 8.5-x-11 pages of paper with whatever thoughts come to mind, in any order. This should take about 30 minutes or potentially even less the more you do it. Bullet Journaling — This type of writing has been described as equal parts day planner, diary, and written meditation. It was created by a designer named Ryder Carroll and is intended to help organize your life. You create sections to log your daily to-do’s, monthly calendar, notes, long-term wants and goals. Entries are tagged with bullet points, dashes and other graphics to help keep you accountable. Gratitude Journaling — This method involves writing down things that you are grateful for, ideally every day. You can choose how many to write depending on your level of commitment, such as five to 10 things daily. It’s best to switch up the things you jot down and write in detail, which helps it to be more impactful. To stay consistent, choose a time of day to complete your entries, such as before bed or first thing in the morning. Bible Journaling — This type of journaling involves lettering, drawing, painting and crafting to help bring God’s word to life. To start, find a verse that you are familiar with, and then reread the verse multiple times, considering what the words on this page mean to you. Then express the meaning with art and words however you see fit. Other ways to use a journal include writing: angry letters that you don’t intend to send but help you vent letters of gratitude that you do intend to share to-do lists that describe steps you can take to reach your goals lists of meaningful quotes or passages Other Tips and Prompts The Center for Journal Therapy website recommends keeping the acronym WRITE in mind when journaling: W – What do you want to write about? Think about what is going on in your life currently. R – Review or reflect on it. Take a few moments to be still, calm your breath and focus. I – Investigate your thoughts and feelings through your writing, which can help you to keep going deeper. T – Time yourself to ensure that you write for at least five minutes. E – Exit strategically and with introspection. Read what you have written, and take a moment to reflect on it. Here are other tips and prompts from journaling experts: Look for meaning/lessons — Journaling for therapeutic benefits is about more than simply venting and complaining. You’ll get the most from a writing practice if you purposefully look for meaning in negative and traumatic events. While it’s important to allow yourself to feel all the different emotions that come up while journaling without judgment, try to keep your focus on organizing a story and finding lessons. Switch up the topics — Try to touch upon different areas of life in order to prevent yourself from rehashing the same difficult feelings over and over in writing. As one researcher explains this concept, “People who talk about things over and over in the same ways aren’t getting any better…There has to be growth or change in the way they view their experiences.” Pay attention to language/word choices — Some studies have found that journalers who use cause-and-effect words such as “because,” “realize” and “understand” seem to gain more from the practice, likely because these words help form a coherent story that allows for lessons to be learned. Adding drawings — If you’re a creative type and like doodling, consider adding drawings and sketches to your journal to help you express even more emotion. Consider sharing with a therapist — While journaling can be done in the privacy of one’s own home, without help from anyone else, many people can benefit from sharing their writing with a therapist (or trusted friend) who could provide feedback and help track the writer’s progress. Risks and Side Effects Why might journaling be bad in some cases? This type of self-help tool seems to work better for some people than others. For those who have a history of trauma, writing about past events may initially trigger distress and anxiety. Oftentimes this will get easier with practice, but it might be best to begin with help from a therapist if you’re worried about your reaction. If you find that you’re not getting much benefit from journaling, try trouble-shooting to figure out what’s not working before giving up. Are you committing to a practice that is too frequent or intense? Are you being very regimented but might enjoy free-form, expressive writing more? Picking up a journaling book can be helpful if you feel stuck, so explore your options before calling it quits. Conclusion Journaling is the practice of writing in a journal or diary (on paper or digitally) in order to express your feelings and make sense of your thoughts. Dozens of studies suggest that benefits of journaling can include reducing stress and anxiety, improving immune function, facilitating learning from past experiences, finding more meaning and purpose, improving gratitude and self-esteem, and improving relationships. There are lots of different methods of practicing, including bullet and bible journaling, morning pages, and expressive/free-form writing. Choose whichever option helps you to sick with the practice, whether that means writing for 30 minutes in the morning or just five minutes before...

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How Breathwork Can Help Heal Trauma & Reduce Physical Inflammation

AHA Publisher — Mon, 21 Dec 2020 08:00:38 +0000

Dr. Will Cole via Dr. Caroline Leaf – Take a deep breath. Chances are you feel a lot better. While many of us recognize that we feel better after taking a deep breath, not a lot of us understand why we do. But the thing is, the mind-body connection is very real and as a functional medicine practitioner, it is my job to bridge the gap between mental and physical health. Breathwork is one tool that has been utilized over the years to naturally bring awareness back to the present moment while also tangibly alleviating stress, anxiety, and a variety of other health problems. What might seem like a new-age practice, breathwork actually has a lot of scientific evidence to back up its use in the wellness world. Let’s take a deeper look at how breathing can play a role in elevating your overall health. What Is Breathwork? Breathwork is a type of practice that involves intentionally changing the way that you breathe through a variety of controlled practices. There are many different ways to practice breathwork, each designed to achieve their own unique outcome. Breathwork can also be a very spiritual practice with roots in a lot of yogic traditions. However, breathwork has been utilized by many in the natural health world regardless of their religious or spiritual beliefs. Benefits of Breathwork 1. Improves lung health Deep breathing exercises can help maintain healthy oxygen levels but they also expand your lung capacity similarly to exercise. This can be especially important during cold and flu season and for older populations who are more susceptible to pneumonia and other lung problems. 2. Lowers blood pressure Your vagus nerve travels from the base of your brain down into your abdomen and researchers suspect that deep breathing stimulates the vagus nerve. This is important considering activation of the vagus nerve has been shown to help lower blood pressure and heart rate. 3. Calms inflammation Breathwork has been shown to have some incredible anti-inflammatory capabilities. Studies have shown breathwork can decrease pro-inflammatory cytokines such as TNF-alpha and IL-6 along with an increase in anti-inflammatory cytokines such as IL-10. 4. Reduces stress Your vagus nerve also influences your parasympathetic nervous system (PNS) which is responsible for restoring balance in the body after periods of stress. By stimulating that through breathwork you are increasing parasympathetic tone while also lowering cortisol levels – the body’s stress hormone. 5. Helps you refocus Under stressful conditions, breathing gets shallower, which further perpetuates stress and anxiety. Breathwork brings you back to the present moment by allowing you to pause so you can refocus on the situation at hand in a calmer state. 6. Aids in PTSD recovery Certain types of breathwork practices such as diaphragmatic breathing have been shown to be an effective treatment for PTSD long-term. Types of Breathwork While there are a lot more breathwork practices you can do, these are three of my all-time favorites for their specific benefits. These are great beginner practices to help you get started if you are new to breathwork. 1. 4-7-8 breathing 4-7-8 breathing is incredibly simple and you can do it anywhere such as while you’re cooking or at work. To start, breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. This type of breathing has been shown to: Reduce asthma symptoms Reduce fatigue Bolster stress management Reduce hypertension Reduce anxiety Reduce aggressive behavior Improve migraines 2. Box breath Also known as square breathing, this more forceful breathwork practice became popular with Marines and athletes for its ability to help you feel relaxed while still giving you a boost of energy. Start by inhaling through the nose for 4 seconds, hold your breath for 4 seconds, exhale from your mouth for 4 seconds, and end by holding your breath for 4 seconds. You will repeat this four times. 3. Diaphragmatic breathing Many people don’t realize that in healthy lungs, the diaphragm does most of the actual work when breathing. Therefore it’s important to focus on strengthening your diaphragm for optimal lung health. To practice diaphragmatic breathing, lie flat on the floor with one hand on your chest and the other on your stomach. Breathe in through your nose for 2 seconds, making sure your stomach expands rather than your chest. Next, purse your lips and exhale for 2 seconds while pressing on your stomach. Repeat a few times. Breathwork is a great tool to incorporate into your daily routine since it can be done anywhere without any expensive equipment. Tune into your body and let your breath calm your mind while improving your overall health. To read the original article click here. For more articles from Dr. Leaf click here.

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Stem Cells: Your Best Ally Against ALL Disease

The AHA! Team — Tue, 20 Aug 2019 07:00:00 +0000

Al Sears, MD, CNS – This new field of medicine is exciting and echoes what I’ve been telling my patients for years: keep your immune system strong. In the not-so-distant future, I see a world where all the chronic diseases that plague us today will be cured before they’ve even begun. That may sound like science fiction, but it’s not. In fact, it’s already happening with a revolutionary stem-cell treatment developed by oncologist and stem-cell pioneer Dr. Dipnarine Maharaj right here in South Florida. And that’s why I made Dr. Maharaj one of the key speakers at my Palm Beach Anti-Aging Summit at the historic Palm Beach icon Mara-a-Lago. You’ve probably heard about stem cells on the news and wondered if they can help you or a loved one with a chronic or autoimmune disease. The answer is YES. The problem is that most doctors won’t talk about stem cells. That’s because the latest breakthrough treatments – which have only recently become available to people who want to reverse or protect themselves from chronic disease – are considered “experimental.” Stem cells are the master cells from which all other human cells are made. They’re also the ultimate natural cure, because they let the body do what it does best: heal itself. Many stem cells have the power to morph into any kind of cell in your body, heart, brain, nerve, liver cells, you name it. That’s why scientists say that stem cells will be used someday to regenerate the damaged tissue of any organ. But stem cells in your bone marrow have a different purpose â€“ they are destined to become vital components of your immune system. And that’s the key to this breakthrough treatment that has already reversed various cancers, diabetes, and a number of autoimmune disorders. It’s based on the answer to a simple but important question: Why do some people get chronic diseases and others don’t? Because when chronic disease strikes, it means your immune system has broken down. A study published by the American Society of Hematology found thriving immune systems in centenarians and healthy seniors, but those who were younger and had chronic diseases all had weakened immune systems. Specifically, those with chronic diseases had fewer special killer cells called Natural Killer (NK) cells, a type of white blood cell that targets cancer and infected cells. And only adult stem cells in your bone marrow can make NK cells. At the first sign of trouble, your NK cells flood into your blood stream to infiltrate tumors and infections, and attack them. It’s all about bulking up your immune system. Take cancer, for example. Cancer isn’t the mysterious illness your doctor and the rest of the medical establishment want you to believe. Like other chronic diseases, cancer is your body’s natural reaction to the inflammation caused by the toxic, modern environment around you. That’s why cancer cells are constantly forming inside you; we live in a toxic world. But if your immune system is strong, it will swat those cancer cells like flies, along with every other disease going. The problem is that inflammation destroys your immune system. In fact, your immune system has been under attack from inflammation-causing irritants for years and you’ve been unaware of it, because it’s been happening at the cellular level. These silent irritants are slowly killing you: • Environmental toxins and pollutants; • Poor diet; • Excess weight; • Cigarette smoke. But there is one irritant that is worse than all of the above… I’m talking about stress. Chronic stress has a devastating effect on your immune system, and has been linked to the inflammation that causes heart disease, high blood pressure, and cancer. Here’s why: Your immune system responds to chronic stress with one, overriding reaction – and that’s inflammation. But here’s good news: The solution to repairing your broken immune system is found in the stem cells of your own bone marrow – no matter what your age or your state of health. This breakthrough therapy works by tapping the stem cells you already have in your own body, then freezing and storing them so you can use them against diseases you may get in the future. Storing your stem cells is perhaps also the ultimate in “bio-insurance.” But even if you already have a chronic disease, your immune system stem cells can still be “activated” with a special protein to produce more NK cells. This new field of medicine is exciting and echoes what I’ve been telling my patients for years: keep your immune system strong. It’s your best ally against disease – even cancer. So here are my top four immune-system boosters you can start with at home right away: 1. Watch your diet. Our modern diet has replaced nutritious, healthy protein and fats with “empty” calories like grains and starchy carbohydrates. Switch to a diet rich in antioxidants and vitamins to boost your immune system and your ability to fight off infections. You should also avoid high fructose corn syrup, which causes inflammation. 2. Get plenty of sleep. Your stem cells and immune system need sleep. This is when your body’s maintenance work takes place. When you’re deprived of sleep, your immune system suffers and your body becomes vulnerable. 3. Cut your stress. Stress creates a hormone called cortisol. A little cortisol can help you. But a steady stream of it is toxic to your immune system. You should clear the stress from your mind and your body for at least 10 minutes every day. Mediation or yoga can be great stress busters. And so is exercise. 4. Take cat’s claw. There are a number of immune-system boosting herbs you can take, and one of my favorites is cat’s claw. This herb stimulates T-cells to boost the immune system and fight infection. You can find it in health food stores. Look for a supplement made from the inner bark of the plant and take 500 mg. per day. To your good health, Al Sears, MD, CNS To read the original article click here. For more articles by Al Sears, MD click here.

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