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How Bathing in a Tub for 10 Minutes Changes Your Mindset (& Much More!)

AHA Publisher — Fri, 28 May 2021 07:00:31 +0000

Leah Zerbe, MS, NASM-CPT, NASM-CES via Dr. Axe – There is something so therapeutic about slowing down and taking a warm bath, but the benefits of bathing in a tub go far beyond a few minutes of relaxation. Emerging research suggests creating a regular tub bathing routine could play a role in transforming your health. Here are some incredible benefits of taking a bath that may inspire you to schedule some extra soak time! Habitual Bathing = 28% Lower Risk of Cardiovascular Disease You may have heard about cold shower benefits, but if the thought of that makes you shiver, consider a warm bath instead. A landmark 2020 studyinvestigating the effects of habitual bathing in 30,000 people in Japan over a nearly 20-year period found that regular tub time reduced the risk of cardiovascular disease by 28 percent. In the study, the frequency of baths mattered, but the temperature did not. Those who enjoyed warm, lukewarm or hot baths “almost every day” received the most cardiovascular protection compared to those who only took sporadic baths throughout the week. Interestingly, the temperature of the water was not a factor, although most bathers in Japan soak in baths 104 to 107 degrees Fahrenheit. Daily Baths Are Linked to Lower Stroke Risk The same Heart study looking at Japanese bath habits also found a link between daily bathing and stroke risk, with those taking a bath every day having a 25% lower risk of stroke compared to people who bathed zero to two times a week. Still, researchers note that hot baths can cause dizziness and issues in people with low blood pressure and said caution is needed, along with more research on the potential benefits of taking a bath in cooler water. Evening Baths = Better Sleep One of the benefits of taking a bath in the evening includes better sleep. One study looked at the effects of evening bathing on two groups: People 65 to 83 years old People 17 to 22 years old Younger adults reported feeling warmer, while older study participants noted falling asleep more quickly and getting higher quality sleep. Interestingly, researchers noticed less body movement during the first three hours of sleep, suggesting that a bath before sleep enhances the quality of sleep, particularly in the elderly. A pre-bedtime bath can also help dilate the skin’s blood vessels, which can help the body release excess heat for more comfortable sleep. If you need more reasons to take a bath, consider these other health benefits of carving out more tub time: Better breathing Reduced inflammation and glucose control Increases in body heat can trigger the brain to release more depression-fighting serotonin Benefits of Baths vs. Showers Although tub bathing is popular in Japan, showering is still the most common form of bathing around the world. This is significant because when a team of researchers compared showering versus immersion bathing in warm water for 10 minutes, striking perks emerged for tub bathers. Immersing yourself in warm water induces vasodilation and increases blood flow, which carries more oxygen and nutrients to the rest of the body. As you can imagine, this leads to all sorts of improvements in: Fatigue Stress Pain Skin Mental health Interestingly, tub bathers also experienced less: Tension and anxiety Anger and hostility Depression and dejection There are bath benefits you won’t get when taking a shower. Researchers explain that immersion bathing — not shower bathing — exerts hyperthermic action that induces increased blood flow and helps flush out more metabolic waste, helping people feel better both physically and mentally. How to Take Your Bath to the Next Level Add a cup of epsom salt to your bath water for a magnesium-rich detox boost. Avoid using commercial bath bombs, bubble baths and soaps that contain “fragrance” or “fragrance oils” on the label. Synthetic scents are common in bath products, and ingredients have been linked to hormone imbalances, asthma and even certain cancers. Consider making your own homemade bubble bath with calming lavender and chamomile. Practice diaphragmatic breathing. Take this time to relax and reconnect with your breath. On each inhale, picture your diaphragm muscle drawing down as your lungs fill with air. Let your belly relax and rise with each inhale, and lower with each complete exhale. Final Thoughts Tub, or immersion, bathing is an ancient form of hydrotherapy with a host of health benefits. Bath benefits include better sleep, improved stress hormone profile, lower risk of heart attack and stroke, pain relief, and more. To add to your bath’s detoxifying effects, add a cup of epsom salt to your bathwater, but skip commercial scented bubble baths and “bath bombs” that contain concerning chemicals. To read the original article click here. For more articles from Dr. Axe click here.

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The Four Underlying Conditions Most Associated with COVID-19 Hospitalizations, According to New Study

AHA Publisher — Thu, 25 Mar 2021 07:00:38 +0000

Sara Middleton via NaturalHealth365 – Throughout this pandemic, it’s been understood by doctors and researchers that people with underlying chronic conditions appear more likely to not only get infected by SARS-CoV-2 but also have a more severe or even fatal bout of COVID-19. But new research out of Tufts University in Boston points the finger at four specific conditions that appear to dramatically increase a person’s risk of becoming hospitalized with an infectious illness and underlines the critical importance (on an individual and public health scale) of taking steps to reduce disease risk. Two-Thirds of All COVID-19 Hospitalizations Are Due to These Four Conditions, According to New Tufts Research The Tufts researchers published the results of their study in the latest edition of the Journal of the American Heart Association (JAHA). They used statistical modeling and mathematical simulation techniques to estimate the number of hospitalizations that could have been prevented in the United States if people didn’t have the following four major cardiometabolic diseases. These diseases include obesity, diabetes, heart failure, and hypertension. Based on data they compiled from the U.S. Centers for Disease Control and Prevention’s Coronavirus Disease 2019 – Associated Hospitalization Surveillance Network database, the COVID Tracking Project, and nationally represented data from a recent National Health and Nutrition Examination Survey, the researchers found that nearly a third of all COVID-19 hospitalizations as of November 2020 was due to obesity, about a quarter was due to hypertension and diabetes, and around 12 percent was due to heart failure, a form of heart disease. The authors conclude, “A substantial proportion of U.S. COVID‐19 hospitalizations appear attributable to major cardiometabolic conditions. These results can help inform public health prevention strategies to reduce COVID‐19 healthcare burdens.” Here Are 4 “Surprising” Facts About Lifestyle Interventions and Chronic Disease Exercise the body, eat whole (organic) foods, avoid highly processed food, don’t overeat, stay at a healthy weight, avoid smoking, manage your stress levels – at this point, healthy lifestyle tips like these practically sound like boilerplate advice for people looking to improve their health and reduce their disease risk. But the importance of these strategies can’t be overlooked. For a little perspective (and perhaps some extra incentive to commit or re-commit to your health habits), here are 4 things about the link between lifestyle and chronic disease that might surprise you: According to Obesity in Action, losing just 5-10 percent of your body weight is associated with several important changes in the body that can reduce inflammation, lower your triglyceride levels by an average of 40 mg/dl, raise your “healthy” HDL cholesterol levels by about 5 points, and decrease systolic and diastolic blood pressure by an average of 5 mmHg – all factors which can have a tremendous impact on heart disease risk. The Environmental Protection Agency (EPA) advises people, especially older adults, to reduce their exposure to environmental toxins, including smoke, carbon monoxide, fumes, pesticides, and heavy metals associated with an increased risk of heart disease and stroke. Yes, the “five a day” advice stands up to scientific scrutiny. According to a recent study cited by the National Institutes of Health, eating five servings of fruits and veggies per day on average is associated with a 13 percent reduced risk of death compared to eating just two servings per day. 2017 research out of Imperial College London also suggests that eating as much as 10 servings per day could offer added health benefits. Consistently getting less than 7 hours of sleep per night is linked with just about every chronic disease under the sun, including “weight gain and obesity, diabetes, hypertension, heart disease, and stroke, depression,” as well as “impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents,” according to a 2015 joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. So, there you have it: despite what you hear (or not) from the mainstream media … there is so much we can do to feel better. The key is to get started, stay focused and never give up on our health and well-being. Sources for this article include: ScienceDaily.com AHAjournals.org EPA.gov Obesityinaction.org AJMC.com NIH.gov Imperial.ac.uk NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Protecting your Mental Health During a Pandemic

AHA Publisher — Mon, 09 Nov 2020 08:00:14 +0000

Chloe Bennett, B.Sc. via News-Medical Net – During times of global pandemic, understandably anxiety and distress may be increased due to both primary factors such as fear of the virus itself or due to secondary factors such as those associated with having to isolate from others. However, there are multiple ways to both protect and improve mental health during such times. Maintain Your Routine Daily routines can play an important role in protecting mental health. Either maintaining existing routines or creating a new one is recommended and should feature: going to sleep and waking up at similar times each day, exercising regularly, putting aside specific times to work and relax, eating healthy, regular meals, and maintaining personal hygiene. Adhering to such factors can increase purpose and motivation and improve overall mood and wellbeing. Reach Out As a growing number of people worldwide are being urged to remain at home and limit their physical contact with others, feelings of isolation may be on the rise. To prevent this isolation from adversely affecting your mental health, it is crucial to reach out to others. Use technology to your advantage and try to communicate with your family members and friends who you are unable to see face to face through video calls or group chat. Feeling more connected and having the opportunity to discuss any potential worries and positive experiences with others is essential during times of crisis. For those with limited social networks, there are a variety of helplines or online groups that you can connect with to gain similar support. It is also essential to be self-aware and avoid burnout caused by over-committing to the number of virtual social interactions. Do Something for You One way to improve your mental health is to keep busy. If you are self-isolating, learning a new skill can be a great way to improve your mental wellbeing by increasing your sense of purpose and boosting self-esteem. Whether it is baking, cooking, signing up for an online course, or learning a new language, using your time to take up something of interest to you can keep the mind active and focused, while filling up your day. Ask for Help If you have an existing mental health condition that has been exacerbated by COVD-19, or, perhaps, you are developing new anxiety or depressive symptoms, it is important to ask for professional help. A lot of medical providers such a doctor’s surgeries are operating in revised ways during the pandemic, such as through video or telephone consultations. Therefore, those requiring emotional support can still get the help they need. Stay Active Taking part in regular exercise has been found to improve not only physical health but also mental health too. Research has shown regular physical activity to reduce anxiety and depression across all age groups and can be beneficial in reducing age-related cognitive decline. Whether you are limited to indoor activities only or have a garden or outdoor area that you can use, there are multiple ways to remain active and safe during the pandemic. Workouts and exercises such as yoga, stretching, or high-intensity interval training can be found online that require minimal equipment or time. These can be completed both indoors and outdoors. Alternatively, walking, jogging or biking can be a great way to boost endorphins and improve mood. Limit Social Media Use Due to an increased amount of time spent at home, individuals may be spending an increased amount of time on social media sites, including those releasing the news. While the use of such sites may be beneficial in remaining connected with others and informed, it may also worsen mental health. Overexposure to information relating to the pandemics can result in increased anxiety and distress. For example, a cross-sectional study conducted amongst Chinese citizens during the COVID-19 outbreak revealed that more than 80% of participants were frequently exposed to social media. Furthermore, anxiety amongst the sample was positively correlated with frequent social media use. Based on this evidence, to avoid detriments to mental health, it is recommended to reduce your intake of pandemic-related information by only seeking it out a maximum of once or twice a day from trusted sources. Practice Mindfulness Mindfulness is the practice of observing what it is occurring both inside and outside of ourselves, moment by moment. It has been found that using mindfulness practices to increase our attention to our thoughts, feelings, sensations, and the external environment in the present moment can improve mental wellbeing. A variety of techniques can be employed, and multiple mobile applications can be downloaded that takes the participant through guided exercises. Such techniques can be used during periods of crisis. However, they can be more beneficial if used routinely, for example, when waking up or before going to sleep. The technique has also been credited for its ability to help identify early signs of anxiety and stress, enabling individuals to cope with them better. A study investigating the impact of daily mindfulness practice during the COVID-19 pandemic amongst the residents of Wuhan, China, found that those who practiced it developed reduced levels of anxiety and less impacted sleep compared to those in the control conditions. Based on this, mindfulness may be useful in assisting people in coping with anxiety-evoking pandemics. References and Further Reading NHS (2019). 5 steps to mental wellbeing. https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/ Fiorillo, A., & Gorwood, P. (2020). The consequences of the COVID-19 pandemic on mental health and implications for clinical practice. European Psychiatry, 63(1). Doi: 10.1192/j.eurpsy.2020.35 World Health Organization. Looking after our mental health. who.int/news-room/campaigns/connecting-the-world-to-combat Coronavirus/healthyathome/healthyathome—mental-health?gclid=EAIaIQobChMIruvE8ILA6QIVDO7tCh1rhQvdEAAYASAAEgI-efD_BwE Gao, J., Zheng, P., Jia, Y., Chen, H., Mao, Y., Chen, S., … & Dai, J. (2020). Mental health problems and social media exposure during COVID-19 outbreak. Plos one, 15(4), e0231924. Doi: 10.1371/journal.pone.0231924 NHS (2018). Mindfulness. https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/ Zheng, M., Yao, J., & Narayanan, J. (2020). Mindfulness Buffers the Impact of COVID-19 Outbreak Information on Sleep Duration. https://doi.org/10.31234/osf.io/wuh94 To read the original article click here.

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Yoga Shown to Improve Anxiety, Study Shows

AHA Publisher — Tue, 18 Aug 2020 07:00:50 +0000

NYU Langone Health via Newswise – Yoga improves symptoms of generalized anxiety disorder, a condition with chronic nervousness and worry, suggesting the popular practice may be helpful in treating anxiety in some people. Led by researchers at NYU Grossman School of Medicine, a new study found that yoga was significantly more effective for generalized anxiety disorder than standard education on stress management, but not effective as cognitive behavioral therapy (CBT), the gold standard form of structured talk therapy that helps patients identify negative thinking for better responses to challenges. “Generalized anxiety disorder is a very common condition, yet many are not willing or able to access evidence-based treatments,” says lead study author Naomi M. Simon, MD, a professor in the Department of Psychiatry at NYU Langone Health. “Our findings demonstrate that yoga, which is safe and widely available, can improve symptoms for some people with this disorder and could be a valuable tool in an overall treatment plan.” For the study, 226 men and women with generalized anxiety disorder were randomly assigned to three groups – either CBT, Kundalini yoga, or stress-management education, a standardized control technique. After three months, both CBT and yoga were found to be significantly more effective for anxiety than stress management. Specifically, 54 percent of those who practiced yoga met response criteria for meaningfully improved symptoms compared to 33 percent in the stress-education group. Of those treated with CBT, 71 percent met these symptom improvement criteria. However, after six months of follow-up, the CBT response remained significantly better than stress education (the control therapy), while yoga was no longer significantly better, suggesting CBT may have more robust, longer-lasting anxiety-reducing effects. The results were published online Aug. 12 in JAMA Psychiatry. Study Details The study involved an evidence-based protocol for CBT treatment of generalized anxiety disorder, including psychoeducation, cognitive interventions (focused on identifying and adapting maladaptive thoughts and worrying), and muscle relaxation techniques. Kundalini yoga included physical postures, breathing techniques, relaxation exercises, yoga theory, and meditation/mindfulness practice. The stress-management education control group received lectures about the physiological, psychological and medical effects of stress, as well as the antianxiety effects of lifestyle behaviors, such as reducing alcohol and smoking, and the importance of exercise and a healthy diet. Homework consisted of listening to educational material about stress, nutrition, and lifestyle. Each treatment was administered in groups of three to six participants, over weekly two-hour sessions for 12 weeks with 20 minutes of daily homework assigned. Can Yoga Help Treat Anxiety? According to researchers, generalized anxiety disorder is a common, impairing, and undertreated condition, currently affecting an estimated 6.8 million Americans. While most people feel anxious from time to time, it is considered a disorder when worrying becomes excessive and interferes with day-to-day life. CBT is considered the gold standard first-line treatment. Medications, including antidepressants and sometimes benzodiazepines, may also be used. Yet, not everyone is willing to take medication which can have adverse side effects and there are challenges with accessing CBT for many, including lack of access to trained therapists and long waitlists. “Many people already seek complementary and alternative interventions, including yoga, to treat anxiety,” says Dr. Simon. “This study suggests that at least short-term there is significant value for people with generalized anxiety disorder to give yoga a try to see if it works for them. Yoga is well-tolerated, easily accessible, and has a number of health benefits.” According to Dr. Simon, future research should aim to understand who is most likely to benefit from yoga for generalized anxiety disorder to help providers better personalize treatment recommendations. “We need more options to treat anxiety because different people will respond to different interventions, and having more options can help overcome barriers to care,” she says. “Having a range of effective treatments can increase the likelihood people with anxiety will be willing to engage in evidence-based care.” This article has been modified. To read the original article click here.

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Telomeres: What You Need to Know to Slow the Aging of Your Cells

AHA Publisher — Mon, 22 Jun 2020 07:00:05 +0000

Dr. Don Colbert – Have you heard of telomeres? While they are not a part of most everyday conversations, they are at the heart of a subject that often is: health and aging. Telomeres are vital to healthy aging, the aging of your cells, and disease prevention. Yet, they are damaged and shortened in your body every day. Is there anything you can do to save your telomeres and slow the aging of your cells? What Are Telomeres? Telomeres are protective caps at the ends of chromosomes. Chromosomes are the structures that hold your DNA within the nuclei of every cell in your body. When the cells in your body divide, the chromosomes replicate, and the telomeres become slightly damaged and shorter. This is a part of the normal living and aging process. However, some things in our modern environment may be speeding up the shortening of telomeres and thereby speeding up the aging of your cells. Telomeres and the Aging of Your Cells Telomere length is literally regarded as a marker for the biological age of a person. This age is not directly correlated to their years of life or chronological age. Some people are much younger “chromosomally” than others. When compared, a person with the same chronological age as another but with shorter telomeres has an increased risk of developing age-related diseases such as Alzheimer’s and cancer, and a shorter life expectancy. In fact, one 2003 study found a connection between shorter telomeres and increased risk of death from infectious disease and heart disease (1). Other studies and analyses have found a link between shorter telomeres and coronary heart disease, cancer, brain health, and mortality (2, 3). What Accelerates Telomere Aging? If we want to know how to save our telomeres and slow expedited damage and aging of our cells, we must first know what speeds it up. Genetics and an unhealthy lifestyle are important contributors to telomere shortening. Chronic stress and stress hormones likely play a role. Additionally, many experts believe oxidative stress contributes to quickly shortened telomeres. Oxidative stress is the accumulation of DNA-damaging free radicals in the body. Free radicals are produced with almost every natural biochemical reaction. This is a part of life. However, free radicals and oxidative stress are increased with environmental pollutants, smoking, UV damage, alcohol intake, and more. On the other hand, a healthy diet loaded with antioxidants decreases free radicals. Luckily, recent studies suggest that telomeres can change (for better or worse) faster than previously thought. You may even be able to change the speed at which your telomeres shorten in just 1-6 months with a healthier lifestyle. Telomere research, lengthening, and aging reversal (with telomere elongation) are all emerging parts of science. What’s more, researchers aren’t sure that telomere lengthening directly implies an improvement in overall health and aging trajectory…but it does make sense that it would, at least hypothetically. How Can You Take Care of Your Telomeres and Slow the Aging of Your Cells? There are 3 lifestyle areas on which to focus for better telomere health: diet, exercise, and stress management. In fact, one small study in 2013 studied the telomere length of 10 men with low-risk prostate cancer. During the study, they make lifestyle changes and started: eating health exercising regularly managing stress through yoga and support groups They were then compared to 25 participants with low-risk prostate cancer who didn’t make these lifestyle changes. The 10 who made the changes had longer telomeres five years later. This was a very small study, only involving men, but a good start that shows more research is warranted (4). Here are some details of the 3 keys areas: 1. Diet A diet that is focused on antioxidant and anti-inflammatory foods such as the Keto Zone Diet, may play a role in determining the length of your telomeres. By increasing antioxidants and anti-inflammatory foods like extra-virgin olive oil, avocados, vegetables, fermented vegetable powders, and other healthy foods, it’s postulated that you can improve telomere health and the aging of your brain. Next, a 2018 study found that eating more fiber was correlated with longer telomere lengths! It likely has to do with fiber’s role beyond digestion: improved blood glucose, cholesterol, hormone balance, immune support, and more. This study involved 5000 adults (5). 2. Exercise Exercise can improve overall health, help you control weight, reduce inflammation, and reduce oxidative stress. A 2017 study looked at the association between exercise and telomere length in thousands of men and women in the United States. Those who participated in high levels of activity had significantly longer telomeres than those who did no, low level, or medium levels of activity. Interestingly, the low and medium levels of activity were about the same in terms of telomere length (6). Another study found that young adults who engage in high levels of aerobic activities and had more muscle endurance had longer telomeres than those who didn’t (7). 3. Stress Management Your stress hormones can actually increase oxidative stress. When this is a chronic issue, it can result in DNA-damage and possibly shorter telomeres. One study of women who cared for a chronically ill-child found that they had shorter telomeres, reduced telomerase activity, and more oxidative stress than those caring for healthy children (8). The researchers categorized these women as having chronically high-stress levels. Another recent study found that men and women who were exposed to stressors AND responded with increased cortisol had more telomere shortening in the years that followed than those who didn’t (9). One other study by the ReSource Project evaluated telomere length, brain structure, and cerebral thickness in the brain. The researchers found that the aging of our cells and our biological age appears to change more quickly than previously thought. They can vary within just three months. What’s more, if the telomeres changed in length, this was associated with structural changes in the brain. If telomeres lengthened, the cerebral cortex thickened; if they shortened, the brain’s gray matter was reduced in size. Therefore, short-term telomere changes can have effects on brain structure and reflect the fluctuations in the body’s health and aging status (10). Stress Reduction and Sleep So, how can you reduce stress within a stressful world? There are many ways! In this post, 9 Ways to Reduce Cortisol Naturally, we cover how you can incorporate simple lifestyle habits to reduce your cortisol stress reaction. One of the most potent habits is sleep. One 2019 study of just over 400 people found that insufficient sleep was associated with premature telomere shortening (11). While more research needs to be done, all signs point to a healthy lifestyle with a high-antioxidant diet, exercise, stress management, and sleep are important to slow the aging of our cells and support overall health. Bottom Line All this data is actually very good news. What you’re already doing in trying to improve your health with healthy eating, exercise, and stress management can actually slow the aging of your cells! So, don’t stop! Keep working toward a healthy lifestyle, and keep taking care of your one and only body. And, if you need help getting started with the Keto Zone Diet, try our FREE Keto Zone 21-Day-Challenge today! To read the original article click here. For more articles from Dr. Colbert click here.

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9 Tips to Staying Mentally and Physically Healthy During This Pandemic

AHA Publisher — Tue, 05 May 2020 07:00:41 +0000

Dr. Will Cole via Dr. Caroline Leaf – The current state of the world has put most of us on high alert. We are stressed to the max and concerns that we never used to have are at the forefront of our minds. The importance of sanitization, social distancing, and a healthy immune system mean more to us than they ever have before. As a functional medicine practitioner, I want to help people achieve optimal wellness, naturally – and that includes both physical and mental health. These are my top tips for all-around healthy living during this unique time in our history. 1. Bookend your days with mindfulness How you start and end your day can set the tone for everything that happens in between. With everything going on right now in the world it is easy to get sucked into the negative. Taking the time to pause with a mindfulness routine can help you be prepared to take on whatever life throws at you rather than being a victim of your circumstances. 2. Target your supplements While food is foundational, certain supplements can really give our immune health that extra boost it needs right now. My favorite combination is vitamin C and zinc which have both been shown to help fight off colds as well as shorten the length of illness. And when taken together, zinc works to boost the effectiveness of vitamin C. 3. Sip on some tea Whether it is hot or iced, tea is good for your soul. Not only does tea taste amazing, it has some equally amazing health benefits. In fact, tea has some of the highest levels of antioxidants than any other superfood. Herbal tea has a ton of varieties so you’ll never get bored and it is relatively inexpensive. Some of my favorites include hibiscus and lemon balm for their vitamin C content, green tea for antioxidants, and peppermint to help alleviate sinus pressure and ease an upset stomach. In order to really reap the benefits of these immune-supporting antioxidants it is recommended to drink 4-6 cups of tea per day. I personally love Pique Tea for their high-quality sourcing (ensuring maximum bioavailability) and their convenient tea sachets, making it super easy to get in those multiple cups per day. 4. Experiment with essential oils Diffusing essential oils is a great all-natural alternative to scented candles for creating a relaxing environment while also boasting a variety of health benefits. Some of my favorites include: Tea Tree: a multi-purpose antifungal, antiviral, and antimicrobial. Eucalyptus: A great antimicrobial, it also helps to clear up congestion in the chest and sinuses. Frankincense and myrrh: When used together they have powerful antimicrobial abilities. 5. Drink bone broth There’s a reason why chicken soup was the common remedy for many of us when we were sick as children. Now the chicken soup you buy in the store is made with basic chicken stock but back in the day it was made with bone broth. Made from simmering the bones of chicken at least 8 hours, bone broth is filled with nutrients like glycine, glucosamine, gelatin, and other minerals that work to heal your gut – which is especially important considering close to 80% of your immune system is located in your gut! 6. Put down the phone With most of us in quarantine right now, we have more than enough time to endlessly scroll social media. But this constant stream of information, comparison, and news can contribute to some serious stress and anxiety. Giving yourself some screen-free time away from your phone, computer, and tv can help calm your mind and ease your stress levels. 7. Declutter your space In addition to putting down your phone, decluttering your space can also help to clear your mind. If you have yet to try out the KonMari method this will help to clear out your outer and inner spaces. 8. Fill your home with nature Spending time in nature has been shown to have some next-level health benefits. Even though we are confined to our homes more than normal, bring the outside in and surround yourself with plants, rocks, water features, or crystals for a soothing nature-inspired environment. 9. Enjoy an epsom salt bath Epsom salt baths are a great way to destress and detox your body from toxins to encourage a strong immune system. They also contain magnesium which is the fourth most abundant mineral in our bodies, but close to 50-90 percent of us are deficient in. Help prep your body for a restful nights sleep with an evening epsom salt bath. Add in some essential oils for added health benefits and relaxation! This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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A Healthy Lifestyle Equals Greater Disease-Free Life Expectancy

AHA Publisher — Mon, 13 Apr 2020 07:00:41 +0000

Dr. Liji Thomas, MD via News-Medical Net – For years, doctors have been advocating a healthy diet, more regular exercise, stress relief, and weight control. However, no study has examined a combination of all these factors with the number of years that one can live free of major chronic disease. This could help communicate the benefits of a healthy lifestyle more convincingly than the commonly reported relative risk of disease with each of these risk factors. Earlier Research A Dutch study reported that the presence of all of these healthy lifestyle factors was associated with two extra years of good health compared to those with high-risk lifestyles. Another analysis of multiple cohorts found that those without any lifestyle risk factors lived on average six years more without chronic disease compared with those who had two or more risk factors. A third study based on the general population showed that without any risk factors, people lived, on average, nine years longer before the onset of any chronic disease. However, it is not clear what combination of healthy lifestyle factors should be recommended to optimize a healthy lifespan. A new study published April 2020 in the journal JAMA Internal Medicine was motivated by this need to arrive at a quantitative conclusion as to how different combinations of such low-risk factors are linked to disease-free life years. The Study The researchers designed a prospective study comprising over 116,000 people, including 12 European studies that participated in the Individual-Participant-Data Meta-analysis in Working Populations Consortium. All participants had no major communicable disease at baseline. The study period was from August 1991 to May 2006. They were scored on each of four lifestyle factors, namely: Smoking: never smoked – optimal; quit smoking – intermediate; and current smokers – poor. Body mass index (BMI): below 25 (optimal); 25 to 29 (intermediate); and 30 or higher (poor). Physical activity: 2.5 hours or more per week of moderate activity or 1.25 hours of strenuous exercise per week (optimal); more active than the poor-activity group (intermediate); and little or no activity outside of work (poor). Drinking: 1-14 or 1-21 drinks per week for women and men (1 drink = 10 g ethanol (optimal); no alcohol (intermediate); 15 or 22 drinks or more per week for women and men, respectively. Each received a score of either 0, for poor risk status, 1 for intermediate-risk, and 2 for optimal risk. The aggregated lifestyle score was examined, and 16 lifestyle profiles were created using various combinations of the risk factors. The researchers then looked for the number of years lived from 40 to 75 years without major chronic diseases, such as ischemic heart disease, diabetes, stroke, cancer, asthma, chronic obstructive lung disease, heart failure, and dementia. The Findings The participants in the study were, on average, 44 years old, and 61% were women. The total time of follow-up was 1.45 million person-years at risk. During the study period, almost 17,400 people developed one or more chronic health conditions. The researchers found that the overall healthy lifestyle score was linked to almost ten more years of healthy life in men and 9.4 more in women, compared to men and women with the lowest lifestyle score, respectively. For each additional point in the score, the number of disease-free years went up by almost one year in both men and women. Four lifestyle profiles were linked to the maximum number of years without disease. All of them had a BMI less than 25, with two or more of the following: never smoked, moderate drinking, physically active. A BMI over 25 was not found in any of the three profiles linked to the shortest lifespan. People with one of these lifestyle profiles reached the age of 70 years without major disease. Men with zero points had about 22 years of disease-free life between 40 and 75 years, while those with 8 points had about 31. For women, the figures were 22 and 31, respectively. What Do the Findings Mean? The study seems to indicate that healthy body weight is an essential component of the healthy lifestyle profile, closely followed by having a more significant number of healthy lifestyle factors. Thus, the effect of each low-risk factor seems to play an additive role. This confirms the results of several other trials that examined a combination of non-smoking, Mediterranean diet, BMI below 25 and physical exercise, or of healthy body weight with the absence of smoking and high blood pressure. The results of the current study are supported by current knowledge of the ill-effects of obesity on cardiovascular health and metabolic function. Chest and abdominal fat is linked to reduced lung volumes and a higher risk of certain cancers. Similarly, exercise is associated with a reduction in the risk of type 2 diabetes mellitus, lung and heart disease, and cancer. Smoking is linked to cancer, cardiovascular disease, and lung disease. Drinking affects metabolism and may induce inflammation as well as intoxication with its attendant dangers. Though the study is an observational one, and the period of follow-up was limited to 75 years, the researchers say, “The results of this study suggest a consistent dose-response association of a higher number of healthy lifestyle factors with the number of disease-free years across the socioeconomic strata, and that various healthy lifestyle profiles are associated with a prolonged healthspan.” This could add weight to the recommendations for a healthy lifestyle. To read the original article click here.

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Make This Your Healthiest Holidays Ever: Simplify and Slow Down (Part 1)

AHA Publisher — Mon, 25 Nov 2019 08:00:11 +0000

Dr. Don Colbert – Every year, people mindful of their health hope to enjoy peaceful, healthy Holidays. And like a wave crashing down, many feel swept up in the frantic pace, the materialism and expense, and eating habits that derail their efforts to be healthy. But this year, we’re going to explore tools to make it your healthiest Holidays ever. As we move into the season of Thanksgiving and Christmas, it’s a great time to prepare both our minds and bodies for health. To proactively make choices and decisions that will help us slow down and enjoy it. We’ll also discuss how to feel in control of your eating no matter the party, social event, or busy schedule you face. Ready? This 4-part series will cover these topics for your Healthiest Holidays Ever: 1. Part 1 (this post): Begin in the Mind: How to Slow Down, Simplify, and Get Enough Sleep During the Holidays 2. Part 2: What to Eat and What to Do When/If You Fall Off-Plan 3. Part 3: Healthy Habits for Staying Social and Active During the Holidays 4. Part 4: How to End One Year With Gratitude and Peace, and Choose Optimism for a New Year Begin in the Mind: How to Slow Down, Simplify and Get Enough Sleep During the Holidays Simplify Your Holiday Health Outlook Sometimes, the “Holiday Season” can feel overwhelming when you’ve spent 10 months doing your best to be healthy. And often, this overwhelming feeling can derail us before Thanksgiving even arrives. But, if you simplify your outlook on the Holidays, you can enjoy them without the stress on your healthy lifestyle. Here’s what I mean: For most people, the Holidays are really only 2-3 days: Thanksgiving, Christmas, and New Years. Take a simple approach and enjoy those days and feasts without stress. Then, it’s much easier to stay on track for the rest of the days that make up November and December. Two or three days will not derail or sabotage ten months of work. However, if you indulge every day for two full months it certainly can. Determine today to simplify the holidays vs. health conundrum: Aim to stay on track with eating each day through 2 months and enjoy the 2-3 Holiday days without extra stress. Agree? Slow Down What’s true with eating is true with life in general: If you’re in a rush, rush, rush state, it’s not going to be healthy. First, try slowing down when you eat during November and December. Why? This is good practice for slowing down overall, and it’s healthier. In fact, research has linked eating slower to smaller portions (1). Studies have also found that people make healthier food decisions when they eat slower (2). And lastly, fast eaters gain more weight, deal with more digestive problems and are less satisfied with food (3). So, slow down and enjoy it by: • Taking the time to put your fork down in between bites – don’t shovel in food • Drink a glass of water before going back for seconds • Enjoy the company of those around you, especially at the Holiday meals • Listen to your body and allow enough time for digestion. You’re likely full sooner than you think. • When you’re full, stop eating. By slowing down at meals, you may also find it to stop rushing around in general. Less rushing means less stress and more moment-by-moment gratitude. Let your meals remind you to be mindful when you eat and present throughout your day. Sleep There’s little doubt that we could also be healthier with more sleep. Let this darker time of year be a reminder to go to bed earlier if possible. In fact, a recent study found that those with existing high blood pressure and/or Type 2 diabetes were almost 2x as likely to die of stroke if they got 6 hours or less sleep per night than if they got more (4). This is incredibly alarming since almost half of Americans have these conditions, and most don’t get more than 6 hours of high-quality sleep. Are you one? Give yourself a great gift this year, and focus on getting more sleep. In addition, study after study has shown that less than 6 hours of sleep per night increases negative outcomes of heart disease and death in those with pre-existing conditions. Sleep is important at all times of year. It’s really the only time during each 24-hour cycle that our bodies can remove toxins from the brain, repair cells and tissues, and improve immune function immunity. During the winter, when we seem more apt to depression and stress, it’s a great time to fight back with sleep (5). Bottom Line We’ve started with our brains. As you think about how you can really enjoy the Holidays this year, and make them your healthiest begin with your thoughts. Keep these months as simple as possible. Slow down. And if possible, get enough high-quality sleep. This can set the tone for your healthiest Holidays ever. To read the original article click here. For more articles by Dr. Colbert click here.

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What Is Adrenal Fatigue? 3 Steps to Overcome Naturally

AHA Publisher — Thu, 31 Oct 2019 07:00:05 +0000

Dr. Josh Axe, DC, DMN, CNS – Did you know that chronic stress can affect your body’s ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives. Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life. Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isn’t always easily recognizable. Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue. If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient-intake and lifestyle choices. What Is Adrenal Fatigue? A relatively new term, “adrenal fatigue” was proposed as a new condition in 1998 by Dr. James L. Wilson, a naturopath and chiropractor. His assumption was that an overstimulation of the adrenal glands (or “adrenals”) by long-term stress could lead to an inconsistent level of cortisol (the stress hormone) in the bloodstream. In addition to this overload or improper stress hormone levels, people with adrenal fatigue often don’t have enough DHEA, the “parent hormone” responsible for the creation of many necessary hormones in the body. Dr. Wilson describes the unique progression of adrenal fatigue throughout the day as follows: • you wake up and are unable to function without a significant amount of caffeine • you finally feel a boost of energy during the early part of the day • then your energy levels crash around 2 p.m., rise around 6 p.m., fall again around 9 p.m. • your energy finally peaks again at 11 p.m. Is adrenal fatigue real? The major issue with recognizing or diagnosing adrenal fatigue is the inability to distinguish its symptoms and patterns from other disorders. The parameters for this condition are nonspecific which, unfortunately, has led to a great controversy around this topic, even though the very nature of cortisol and bodily hormones is that their effects are far-reaching. A diagnosis for this condition is difficult because stress hormone levels typically fall in what conventional medicine would call “inside the normal range,” although the symptoms are clear to those suffering from the condition. People who believe that adrenal fatigue isn’t a real health concern often state that consistent levels of chronic stress have no effect on the adrenals and the only true endocrine disorders are those caused by other diseases and direct damage to the adrenal glands. However, many practitioners of natural medicine know, from experience in a healthcare practice and supporting scientific evidence, that hypoadrenia is very real and associated with a number of complications. In addition, adrenal fatigue treatment is relatively non-invasive and is beneficial to your health, no matter the diagnosis. Of course, you should be under the care of a qualified medical professional, such as a functional medicine doctor, you trust and see them about any symptoms you experience (of any disease) so that they can determine appropriate treatment. What Are Your Adrenal Glands? Your adrenal glands (adrenals) are two thumb-sized organs that sit above your kidneys and are part of the endocrine system. Also known as the suprarenal glands, they’re involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis). Adrenal glands play a huge role in stress response. Here’s how it works: • Your brain registers a threat, whether emotional, mental or physical. • The adrenal medulla releases cortisol and adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles. • The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response and other functions not necessary for immediate survival. Your adrenal glands are also responsible for balancing hormones. Comparisons When discussing problems with adrenal function, it’s important to understand that adrenal fatigue is not the same thing as adrenal insufficiency, Addison’s disease or Cushing’s syndrome/Cushing’s disease. Here’s a quick breakdown of these conditions and how they are different than adrenal fatigue: Adrenal Insufficiency and Addison’s Disease • Symptoms found in adrenal insufficiency that are not found in adrenal fatigue include major digestive issues, weight loss, low blood sugar, headache and sweating. • Primary adrenal insufficiency is what is known as Addison’s disease and occurs when the adrenal glands are damaged by some type of trauma and can’t produce enough cortisol or aldosterone. • Secondary adrenal insufficiency (which is more common) occurs when the pituitary gland stops producing adenocorticotropin (ACTH). ACTH is what stimulates the adrenal glands to produce cortisol. • What differentiates this condition from adrenal fatigue? More often than not, adrenal fatigue is modeled by an overabundance of stress hormone levels, often at the “wrong” times, while adrenal insufficiency is a consistent inability to produce cortisol. • The largest difference between them is that people with adrenal fatigue usually have cortisol levels that fall in “normal” levels but not “optimal,” while adrenal insufficiency patients have cortisol levels consistently outside the normal range. Cushing’s Syndrome/Disease • Cushing’s disease is an extremely rare disease that involves the overproduction of cortisol, outside the normal levels, that most often affects women between 25–40. • This condition is sometimes the result of tumors and in other cases, there is no known cause. Cushing’s can be reversed and is defined as a “curable” condition by the National Institute of Health. • Unique symptoms of Cushing’s syndrome (called Cushing’s disease when caused by a pituitary tumor) include abdominal/facial weight gain, male impotence, failure to menstruate, increased risk of miscarriage, high blood sugar and high blood pressure. Causes Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an autoimmune disorder, adrenal fatigue can mimic some precursors to other common illnesses and disease. Wellness doctors and practitioners believe that an episode of acute stress or prolonged (especially for over a year), ongoing stress can cause adrenal glands to become overloaded and ineffective, then improperly release cortisol. They believe that hypoadrenia can be caused by: • Stressful experiences like death of loved one, divorce or surgery • Exposure to environmental toxins and pollution • Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness • Negative thinking and emotional trauma • Lack of sleep • Poor diet (including crash diets and inconsistent nutrition) and lack of exercise • Pain • Food sensitivities • Adverse events in childhood • Surgery • Reliance on stimulants like caffeine or energy drinks • Rheumatoid arthritis • Diabetes/impaired glucose levels Can stress cause extreme fatigue? Yes, it absolutely can. One study found that students undergoing chronic, long-term stress when prepping for medical exams at the end of their educational careers impaired the students’ cortisol awakening response. By limiting this surge in cortisol that naturally occurs every morning when you wake up to help you feel alert, stress inhibits your ability to wake up fully, no matter how much sleep you get. Another study, released in 2005, found that students diagnosed with chronic fatigue syndrome had “alterations in adrenal function,” particularly in females, suggesting that their adrenal glands were no longer receiving a normal amount of stimulation. Depression may also play a role in the development or effects of adrenal fatigue. Research shows that after a major depressive episode, cortisol responses do not easily readjust to normal levels and might be somewhat responsible for a recurrence of depression. And there’s research suggesting that hypothalamic dysfunction is common in multiple sclerosis, an autoimmune disease. Researchers are evaluating why dysfunction of the hypothalamic-pituitary-adrenal axis is common in multiple sclerosis, but it’s believed to be linked to abnormal cortisol secretion. Symptoms What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected, and as adrenal hormone levels ebb and flow abnormally, even the normal “get-up-and-go” you get from them disappears. Studies indicate that adrenal fatigue symptoms include: • Autoimmune conditions • Chronic fatigue (always feeling tired) • Brain fog • Hair loss • Hormone imbalance • Weakened stress response • Insulin resistance • Lightheadedness • Decreased sex drive/libido • Moodiness and irritability • Depression • Muscle or bone loss • Skin ailments • Sleep disturbances/sleep apnea • Weight gain • Sweet and salty food cravings • Loss of appetite As you can see, there are a number of symptoms that might be related to other underlying disorders, including some very common women’s health issues. Fortunately, the ways to combat these issues are very similar and will benefit your overall health. If you’ve experienced any of these adrenal fatigue side effects, take heart, for there are now many natural ways to treat and support your adrenal system. Diagnosis Many people go for some time without consulting their general physician or endocrinologist about some of the symptoms of adrenal fatigue. This is one major reason why diagnosis of this condition is uncommon. However, experiencing high cortisol symptoms over a long period of time can really take a toll. In addition, some symptoms can be indicative of more serious conditions. It’s probably time to visit the endocrinologist if: • You experience one or a combination of adrenal fatigue symptoms for an extended period of time • Your symptoms have begun interfering with normal life relationships and/or activities, such as work, family time or school • Dietary and lifestyle judgments have not significantly improved your symptoms • Your sleeping patterns have shifted into insomnia and/or you are no longer able to get restful sleep, no matter how long you’re in bed • You experience hyperpigmentation, or patches of darker skin on your body • You are a woman who has ceased menstruating • You experience dizziness and/or overall weakness for multiple consecutive days with no explainable cause (such as flu, concussion or excessive exercise) • You are unsure of how or unable to study adrenal fatigue supplements to safely take them, or unsure of how to structure an adrenal fatigue diet Adrenal Fatigue Tests Tests for adrenal fatigue are, unfortunately, another source of confusion for many. You should know ahead of time that these tests must be done by someone who understands the nature of adrenal fatigue and that tests for adrenal fatigue are rarely definitive. The most common of these tests include testing bodily fluid for cortisol. Blood tests are almost never helpful in this regard, but a 24-hour salivary panel may help your doctor recognize abnormal cortisol patterns, including a lack or overload of stress response. Many doctors also test thyroid function in conjunction with cortisol levels because of the way these hormonal systems are interconnected. Other tests that may be used to help diagnose or confirm adrenal fatigue include: • ACTH Challenge • TSH test (thyroid stimulating hormone) • Free T3 (FT3) • Total Thyroxine (TT4) • Cortisol/DHEA ratio • 17-HP/Cortisol ratio • Neurotransmitter testing There are also two safe home tests you can try, which include: • The Iris Contraction Test: The theory behind this test is that the iris will not be able to properly contract when exposed to light in people with weakened adrenal function. The test involves sitting in a dark room and shining a flashlight briefly across the eyes repeatedly. If you have adrenal fatigue, it’s possible that the eye contraction will last no more than two minutes and the eyes will dilate even when still exposed to direct light. • Postural Low Blood Pressure Test: In healthy individuals,...

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