summer Archives - Amazing Health Advances

Stone Fruit Bowls Recipe

The AHA! Team — Fri, 01 Aug 2025 05:44:29 +0000

Recipe via Nutrition Facts – Stone Fruit Bowls Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook A drupe, more commonly known as stone fruit, is so named because it contains a stone (or a pit) inside. Many popular stone fruits, such as cherries, plums, peaches, nectarines, mangos, and dates, are in season in late summer. COURSE: Breakfast, Dessert, Snack DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢ 3 tbsp ground chia seeds ▢ 1.5 cups fresh or thawed frozen diced mango ▢ 1 tsp fresh lemon juice ▢ 2 pitted soft dates, soaked for 10 minutes in hot water and then drained ▢ 3 ripe apricots, pitted and quartered ▢ 3 ripe plums, pitted and cut into 1-inch pieces ▢ 2 ripe peaches or nectarines, pitted and cut into 1-inch pieces ▢ 2 cups pitted cherries Instructions In a small bowl, combine the chia seeds and 1/4 cup water and mix well. Set aside for 10 minutes to thicken. In a food processor or a blender, combine the mango, lemon juice, dates, and the chia mixture and process until smooth. Divide equally among four small glass dessert bowls. Cover and refrigerate until firm, 4 hours overnight. Combine the apricots, plums, peaches, and cherries in a large bowl. Toss gently to combine. To serve, spoon the fruit evenly over the chilled mango mixture. Serve immediately. Notes See the recipe video on our Instagram. To read the original article click here.

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7 Science-Backed Strategies to Curb Summertime Carb Cravings

The AHA! Team — Mon, 21 Jul 2025 05:26:29 +0000

Dr. Don Colbert – As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long. 1. Stay Hydrated-Thirst Often Masquerades as Hunger Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012). Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too. 2. Pack in the Fiber-Slow Digestion, Slower Cravings Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013). Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon. 3. Use Targeted Supplements-Your “Craving Blockers” Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008). Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset. 4. Practice Mindful Eating-Savor Every Bite Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011). Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop. 5. Leverage “If-Then” Planning-Outsmart Your Impulses Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006). Dr. Colbert’s tip: Write down two personalized plans before the weekend: If I crave chips while watching TV, then I’ll munch on air-popped popcorn. If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess. 6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015). Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices. 7. Optimize Sleep & Stress Management—Tame the Hormones Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior. Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006). Wrapping Up Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being. Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020). Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all. Dr. Colbert’s 21 Day Keto Zone Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup! References Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402. Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188. Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61. Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382. Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019. St-Onge, M. P. & Bosarge, A. (2008). Weight loss diet that includes consumption of medium-chain triacylglycerol oil leads to greater weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621–626. Stookey, J. D. et al. (2012). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 20(8), 1675–1682. To read the original article click here.

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7+ Ways to Stay Cool & Prevent Heat Stroke Symptoms

The AHA! Team — Mon, 21 Jul 2025 05:15:44 +0000

Christine Ruggeri, CHHC via Dr. Axe – Heat stroke is a medical emergency that occurs when the body can no longer cool itself. The body suffers from dehydration because it can’t release internal heat into the environment, resulting in core temperatures of over 104 degrees Fahrenheit. The scary part The scary part is that most people aren’t aware that they are in danger of heat stroke (the most severe heat-related illness) until it’s too late. By then, they have become confused and delirious as a result of nerve damage. To ensure that your health is never put in harm’s way because of hot weather, take preventative measures to keep yourself cool and stay hydrated. It’s also important to avoid actions that increase your risk of developing heat stroke, like engaging in physical activity that ups your chances of heat illness, such as hot yoga and exercising in the direct sun. What is heat stroke? Heat stroke is a serious and potentially life-threatening condition that occurs when the body becomes unable to regulate its internal temperature, causing the core temperature to rise rapidly, often above 104 degrees Fahrenheit. It’s considered a medical emergency and requires immediate attention. Without prompt treatment, heat stroke can lead to organ damage, brain injury and even death. Types of heat stroke There are two primary types of heat stroke: 1. Classic (non-exertional) heat stroke This type typically affects vulnerable populations, including older adults, young children and those with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated spaces or during heat waves. Physical exertion is not necessary for this type to develop. 2. Exertional heat stroke This form affects healthy, active individuals, especially athletes, military personnel and laborers, who perform intense physical activity in hot and humid conditions. It can develop suddenly and progresses rapidly. In both types, the body’s cooling mechanisms fail, leading to dangerously high internal temperatures and potentially severe complications. Heat stroke vs. heat exhaustion Heat stroke occurs when your body’s natural processes to regulate your core temperature begin to fail as you become overheated. It is the most serious phase of heat illness, when you become at risk of life-threatening symptoms. Heat exhaustion is the phase right before heat stroke, when you begin to feel signs of heat illness, such as muscle weakness and fatigue. The body regulates core temperature to maintain a constant temperature of 98.6 degrees Fahrenheit, even in the hottest or coldest environmental conditions. For this to be possible, the thermoregulatory system uses different physiological mechanisms in order to balance the heat produced inside the body and the amount of heat lost to the environment. When these mechanisms break down, heat stroke symptoms occur. How exactly do we fight heat illness? Here’s what occurs naturally to prevent life-threatening symptoms of heat stroke: When the temperature outside becomes too high, temperature receptors in the skin send messages to the hypothalamus, which is the processing center in the brain. When you become overheated, you release heat by sweating and activating the muscles in your skin. Your blood vessels also begin to swell or dilate, causing noticeable redness. More warm blood then flows close to the surface of your skin so heat is lost through the skin and into the air. Muscles in your skin work to increase heat loss by causing hairs to lay down flat, as opposed to raising them up in order to trap more warmth. Your skin glands also secrete sweat onto the surface of your skin in order to increase heat loss by evaporation. Your body will keep sweating, releasing internal heat, until your body temperature returns to normal. Once your body’s core temperature rises, all of your innate processes that are in place to regulate your internal temperature break down, creating serious, even life-threatening problems, like organ damage and loss of consciousness. Heat stroke symptoms Before heat stroke symptoms develop, you will experience a few warning signs. Generally, heat-related illnesses occur in four stages, beginning with muscle cramping, leading to heat exhaustion and ending with heat stroke. 1. Heat syncope (fainting) Heat syncope, or fainting, occurs when your body tries to cool itself, which causes your blood vessels to dilate so much that blood flow to your brain is reduced. This usually occurs when a person has been working outside or has been physically active in a hot environment. Besides fainting, a person experiencing heat syncope may feel dizzy, restless and nauseous. 2. Heat cramps Heat cramps, also known as muscle cramping, are one of the first signs of heat-related illness. You may feel like you pulled a muscle, even though you weren’t doing anything strenuous. Muscle aches and cramping are huge warning signs that you are dehydrated and need to get somewhere cool and drink water before your symptoms worsen. 3. Heat exhaustion Heat exhaustion happens when the heat begins to make you feel uncomfortable and ill, leading to symptoms like: heavy sweating weakness headache changes in pulse cold, pale and clammy skin nausea vomiting fainting If left untreated, heat exhaustion can advance to heat stroke. 4. Heat stroke Heat stroke is the most serious of all heat-related illnesses. It is a medical emergency because it can lead to serious brain damage, organ failure and even death. The most common heat stroke symptoms include: body temperature above 104 degrees Fahrenheit rapid and strong pulse shallow breathing hot, red, dry or moist skin severe headache fatigue minimal or no sweating, despite the heat nausea and vomiting muscle weakness muscle cramps dark-colored urine (even rhabdomyolysis) delirium confusion seizures unconsciousness aggression, agitation and other behavioral changes blurry vision dizziness fainting low blood pressure slurred speech pale skin Heat stroke is so serious because it can lead to organ failure and even death. It immediately affects your cognitive function and can lead to impairment. In fact, research has shown that approximately 20 percent of patients who suffer from heat stroke have long-term, irreversible brain damage as a result. That’s why some of the most common heat stroke symptoms are delirium and confusion. Your nerve cells are particularly vulnerable when the body becomes overheated, and your brain is made up of these nerve cells. When you experience heat illness, the blood vessels dilate, and blood flow increases. This strains the heart as well. Causes and risk factors Data has shown that when the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. As you sweat in hot weather, you lose fluids and become dehydrated. If you aren’t drinking plenty of water to replace these fluids, you can develop heat stroke symptoms. There are also factors that slow down the body’s ability to release heat into the environment in its attempt to regulate its core temperature. Aside from being in very high temperatures, wearing dark or heavy clothing, being in direct sunlight, and engaging in physical activity are all contributing factors. Here are more risk factors: People aged 65 years or older: Elderly people, aged 65 years or older, have a harder time sensing that their bodies are overheated, so they don’t respond quickly to signs of heat stroke. Older adults also have higher rates of medications that can increase the risk of heat-related illness because they interfere with the way the body reacts to stress and proper hydration. Infants and children: Infants and children rely on adults to keep them cool and hydrated. Plus, they are more prone to heat stroke and other heat-related illnesses because of their greater surface area to body mass ratio. This allows for more heat transfer from the environment to the body. Researchers have reported that children can’t evaporate heat as well as adults because little ones have slower sweat rates, and it takes more time for them to start sweating. Children also have less of a thirst response so they may not realize that they are becoming dehydrated. People with chronic medical conditions: Research has indicated that prevalence of heat stroke and other heat illness is higher among people with ongoing medical conditions, including obesity, cardiovascular disease, diabetes and respiratory disease. These conditions don’t allow the body to adapt to changes in environmental conditions as easily or quickly. People with mental illness are also at a higher risk of heat stroke because they may not realize when the body is becoming overheated and dehydrated. Social isolation is associated with adverse health effects from heat so people who are often home alone may be more likely to develop heat stroke symptoms. People without access to air conditioning: Research has revealed that associations between heat and mortality are reduced or even absent in communities with high access to, or use of, air conditioning. Data also has shown that individuals who own air conditioners have a reduced risk of heat-related illness. Athletes: The Centers for Disease Control and Prevention reports that the leading cause of death or disability among athletes who train or compete in high temperatures during the late summer and early fall months is heat-related illness. Research has suggested that the risk is particularly high in the month of August. People who work outdoors: Heat stroke and illness caused by hot weather are very common among people who work outdoors in hot climates. An epidemiological review published by the National Institute of Occupational Safety and Health found that at-risk workers include fire fighters, construction workers, farmers, soldiers and manufacturing workers who work around process-generated heat. Diagnosis (When is it an emergency?) If you’re with someone who is displaying signs and symptoms of heat stroke, such as trouble breathing, dry skin, fatigue, muscle weakness and delirium, call 911 immediately. Then move the person to a cool place. Try to cool him down by applying a cold compress or ice pack to his forehead or even pouring cool water over his body. Then wait until medical professionals take over. Don’t hesitate to call for help, as heat stroke is a serious medical emergency. Immediate treatment is vital. Treatment and prevention Studies have shown that when cooling is quickly initiated, and both the body temperature and brain function return to normal within an hour of symptom onset, most patients recover fully. For patients suffering from heat stroke, cold water immersion is one of the most common ways to cool the patient’s core temperature quickly. The patient must be exposed to cold temperatures immediately in order to prevent organ breakdown and death. The patient also may be given intravenous (IV) hydration and be transported to a hospital if he’s not already at one. Intravenous hydration is continued for 24 to 72 hours. In severe cases, medical professionals will administer IV magnesium sulfate to relieve muscle cramping. To prevent heat stroke, take the following precautions when exposed to hot temperatures: 1. Drink plenty of water The most important thing you can do to avoid heat stroke is to drink more water than you usually do because you are losing fluids through sweat. Drink two to four cups every hour when you are outside or exercising. Don’t wait until you are thirsty to start drinking fluids. By then, you are already becoming dehydrated and putting yourself at risk of heat stroke. Also, make sure that your children and others at a higher risk of heat stroke drink enough water throughout the day. If you’re not a fan of drinking water all day, there are other beverages that will help you to stay hydrated, such as fruit smoothies, veggie juice, seltzer, lemon or lime water, and kombucha. 2. Eat hydrating foods In order to avoid dehydration and the possibility of heat stroke, eat fruits and vegetables that are hydrating. They have a high water content and contain valuable electrolytes, which help you maintain fluid balance, keep blood pressure levels stable and help with nerve signaling, just to name a few roles of these vital nutrients. Some of the best hydrating foods to beat heat stroke symptoms include: coconut water watermelon oranges grapefruits pineapple berries bananas grapes kiwi cucumber...

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Traveling This Summer? 7 Healthy Habits for Christian Families on the Go

The AHA! Team — Wed, 11 Jun 2025 05:19:20 +0000

Dr. Don Colbert – Summer is a time for family vacations, road trips, and getting out into God’s beautiful creation. But for many families, travel also means fast food, poor sleep, stressed-out schedules, and catching unwanted bugs along the way. I want to share 7 powerful habits you can practice while traveling that not only protect your physical health but also nourish your spiritual well-being. As believers, we’re called to honor God with our bodies and our choices—and that doesn’t stop just because you’re on vacation. Let’s look at some simple yet strategic habits to help you and your family stay healthy, energized, and connected with God during your travels. 1. Pray Before You Go This might sound simple, but many families forget to spiritually prepare for travel. Just like you plan your itinerary, plan your mindset and invite God into the trip. “In all your ways acknowledge Him, and He will make your paths straight.” — Proverbs 3:6 Pray together before leaving. Ask for protection, peace, and purpose in your time away. This centers your trip on something greater than relaxation—it aligns it with God’s purpose for your family. 2. Pack (and Snack) with Intention Most people overeat junk food when traveling because they didn’t prepare. High-sugar and processed snacks can lead to gut issues, fatigue, and poor mood—especially for kids. Pack healthy, travel-friendly options: Grass-fed beef sticks Raw nuts and seeds Low-sugar protein bars Freeze-dried fruits or veggies Divine Health’s MCT Oil Powder for energy and focus Bonus: Bring Fiber Zone to support digestion and keep everyone regular while on the road. 3. Keep a Spiritual Rhythm Don’t let vacation be a break from God. Keep your family’s spiritual rhythm, even if it’s shorter or simplified. You might: Do a quick devotional over breakfast Listen to audio Scripture or worship music while driving Share one thing you’re thankful for each day It’s not about being perfect; it’s about staying connected. 4. Stay Hydrated, Especially in the Heat Dehydration is one of the most overlooked reasons people feel tired, anxious, or irritable during travel. Carry refillable bottles and consider adding electrolytes (especially in hot or high-altitude destinations). Avoid sugary drinks that dehydrate. Filtered water + sea salt + lemon = a simple homemade electrolyte boost. 5. Support Your Immune System Planes, gas stations, restaurants, and hotels expose your family to more pathogens. While you can’t avoid germs, you can support your immune defenses. Travel with: Zinc Vitamin D3 (especially if you’re not getting daily sun) A glutathione booster like NAC or liposomal glutathione to support cellular detox and antioxidant defenses Zone Biotics Probiotic for gut health A greens powder rich in antioxidants, like Green Supremefood, to help bridge the nutritional gaps on the road These simple additions can help your body stay resilient under the stress of travel. 6. Move Often & Rest Well Sitting in a car or plane for hours isn’t great for your circulation or digestion. Build in stretch breaks, walking time, and playful movement wherever you can. At night, create a simple routine to wind down: turn off screens, dim the lights, stretch, and pray together. Sleep is when your body detoxes, recovers, and resets. 7. Choose Purpose Over Perfection Some days won’t go according to plan. You’ll forget something. A child will get cranky. That’s okay. The goal isn’t perfection—it’s purpose. Let your health and faith choices reflect that. “Whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31 By anchoring your travel in healthy habits and God-honoring priorities, you help your family stay grounded and joyful. 🧳 Dr. Colbert’s Travel Essentials These are the must-haves I pack every time I travel: Fiber Zone Zone Biotics Probiotic MCT Oil Powder Nano-Glutathione or NAC Vitamin D3 Green Supremefood Quality supplements pouch + filtered water bottle You don’t have to bring your whole pantry—just the right tools to keep your energy, digestion, and immune system strong. Final Thoughts Family travel can be a blessing or a burden depending on how you approach it. By combining practical health strategies with a spiritual mindset, you can transform even a short trip into something meaningful and restorative. Your family will come back not just with memories, but with better health and a deeper sense of connection—to each other, and to God. To your health, Dr. Don Colbert, MD To read the original article click here.

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Lemon-Ginger Cooler Recipe

The AHA! Team — Fri, 30 May 2025 05:34:03 +0000

Recipe by: Ayla Sadler via Dr. Michael Greger & Robin Robertson – Lemon-Ginger Cooler Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook You can also serve this scintillating beverage as a hot tea. PREP TIME: 5 min COOK TIME: 40 min TOTAL TIME: 45 min COURSE: Drinks DIFFICULTY: Easy SERVINGS: 2 Ingredients ▢ 2-inch piece fresh ginger sliced ▢ 2 tablespoons lemon juice ▢ 4-inch piece cinnamon stick (optional) ▢ Date Syrup to taste ▢ mint, for serving (optional) Instructions Combine 4 cups (945 ml) of water with the ginger in a large saucepan and bring to a boil. Remove from the heat. Add the lemon and cinnamon stick (if using) and set aside for 30 minutes Sweeten to taste with Date Syrup (if using). Refrigerate until chilled. Serve in a tall glass over ice. Add mint if you’re in the mood. To read the original article click here.

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Summer Brain Fog? It Could Be Your Gut — Here’s What Scripture & Science Say About It

The AHA! Team — Wed, 28 May 2025 05:14:57 +0000

Dr. Don Colbert – If you find yourself feeling mentally sluggish during the summer months—struggling with memory, focus, or motivation—you’re not alone. Many of my patients describe what they call “summer brain fog.” And while you might blame it on the heat or disrupted routines, there’s often a deeper root: your gut. In this article, I want to unpack the fascinating link between gut health and brain function, and why healing your gut might be the most effective way to sharpen your mind—especially this time of year. We’ll also look at what science has to say, and how Scripture reinforces the importance of caring for our bodies with wisdom and intentionality. The Gut-Brain Connection: More Than a Feeling The gut and brain are connected by a complex network of nerves, biochemicals, and messenger systems known as the gut-brain axis. This communicationToxic Summer: Hidden Chemicals in Sunscreen, Swimsuits, and Bug Spray — And What God Says About Stewarding Your Body highway allows your digestive system to send and receive signals to and from your brain—often influencing mood, focus, memory, and even sleep. Here’s what we know from science: The gut produces over 90% of the body’s serotonin, a neurotransmitter crucial for mood regulation. An imbalance in the gut microbiome—such as an overgrowth of bad bacteria or yeast—can trigger inflammation, which can cross the blood-brain barrier and contribute to brain fog, anxiety, and fatigue. Studies show that gut dysbiosis (imbalanced bacteria) is associated with cognitive decline and poor memory. When the gut is struggling, the brain often suffers quietly until symptoms like fatigue, poor concentration, or forgetfulness emerge. Why Summer Makes It Worse There are several seasonal habits that may quietly sabotage gut health during the summer: 1. Processed Summer Treats Ice cream, BBQ sauces loaded with sugar, soda, and artificial dyes—these common indulgences can feed harmful gut bacteria and promote systemic inflammation. 2. Travel & Disruption of Routine Whether it’s international travel or a simple road trip, your digestion can be thrown off by irregular meals, different water sources, or unfamiliar foods. 3. Alcohol & Dehydration Increased alcohol intake and reduced hydration in the heat can irritate the gut lining and impair healthy digestion. 4. Sleep Disturbance Longer days and more activity can interfere with restful sleep, which your gut (and brain) need for repair and detox. What You Can Do to Restore Clarity If you want to reclaim your mental edge this summer, healing your gut is an excellent place to start. Here are a few simple yet powerful steps: 1. Cut the Sugar and Processed Foods Sugar feeds the wrong bacteria. Swap sugary snacks for high-fiber fruits like berries, which also support digestion and reduce inflammation. 2. Rebuild with Probiotics and Fiber Adding a quality probiotic and a soluble fiber supplement helps repopulate good bacteria and keep your gut regular. I often recommend Zone Biotics Probiotic and Fiber Zone from Divine Health. 3. Consider Advanced Gut Support For those needing more comprehensive care, Biotic Zone Probiotic is an advanced formula that combines powerful probiotics and prebiotics to promote digestive balance, reduce bloating, and support brain-gut communication. 4. Support the Gut Lining L-glutamine, aloe vera, and collagen can help repair a leaky gut. You can find these in many gut repair powders or take them separately. Explore our detox and cleanse supplements for comprehensive support. 5. Hydrate Intentionally Drink filtered water consistently throughout the day. Add sea salt or electrolytes to help absorption, especially if you’re sweating more than usual. 6. Focus on Anti-Inflammatory Foods Include foods like leafy greens, turmeric, wild salmon, and extra virgin olive oil. These nourish the brain and gut while reducing inflammation. Gut-Healing Foods That Also Fuel Mental Clarity Your food choices play a pivotal role in gut health—and by extension, brain function. Here are some of the best whole foods to incorporate into your daily routine: 1. Fermented Foods Kimchi, sauerkraut, kefir, and unsweetened yogurt are rich in probiotics that help replenish good bacteria in your gut. 2. Prebiotic-Rich Foods Foods like garlic, onions, leeks, asparagus, and green bananas feed the good bacteria and support a thriving microbiome. 3. Omega-3 Rich Foods Wild-caught salmon, sardines, flaxseeds, and chia seeds help reduce inflammation and support the brain-gut connection. 4. Polyphenol-Packed Plants Blueberries, pomegranate, spinach, and dark chocolate (70%+ cacao) provide antioxidants that protect both the brain and gut lining. 5. Bone Broth Loaded with collagen and amino acids like glutamine, bone broth helps seal and heal the gut lining. 6. Clean Proteins Organic pasture-raised poultry, wild-caught fish, and grass-fed beef provide essential nutrients for cellular repair and neurotransmitter production. These foods are a foundational part of the preventative and holistic approach I recommend—and they nourish more than just your body. They create the internal environment needed for peace, energy, and mental clarity. What Scripture Reminds Us About the Body Scripture reminds us that our bodies are a gift from God, and we are called to steward them well: “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?” — 1 Corinthians 6:19 Caring for your body—including your gut—isn’t just about physical health. It’s about clarity, energy, and the ability to serve others and fulfill your purpose with excellence. Sometimes the greatest clarity doesn’t come from another coffee or pushing through fatigue. It comes from healing the internal systems God designed to work together in harmony. 🛒 Ready to Support Your Gut? Explore Dr. Colbert’s Top Gut Health Supplements: 👉 Zone Biotics Probiotic 👉 Fiber Zone 👉 Biotic Zone Probiotic 👉 Detox & Cleanse Collection Final Thoughts Summer brain fog isn’t something you have to live with or push through. By supporting your gut, you support your brain—and ultimately your quality of life. From a scientific perspective, gut health is one of the most powerful levers for cognitive and emotional wellness. And from a spiritual perspective, it’s a meaningful way to honor the temple God entrusted to us. Until next time, stay sharp, stay healthy, and stay grounded in grace. To your health, Dr. Don Colbert, MD To read the original article click here.

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Summer Fun Salad Recipe

The AHA! Team — Thu, 18 Jul 2024 08:49:41 +0000

Recipe by: Robby Barbaro, Co-founder of Mastering Diabetes – Summer Fun Salad Recipe This Summer Fun Salad features ripe papaya and mango. The juice from the ripe fruits and tomatoes adds their own flavorful dressing to the salad, but toss on your favorite vinegar if the mood strikes. Including more fruits and vegetables to your meals not only adds a nutritional punch, but it makes your dishes more colorful, too, and those colors are the antioxidants, the disease-preventing phytonutrients. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head lettuce ▢1 small papaya, cubed ▢2 mangos, cubed ▢2 heirloom tomatoes, cut into bite-sized pieces ▢1 cup frozen wild blueberries ▢Chopped green onion, to taste INSTRUCTIONS Wash all of the ingredients. Chop the lettuce, and add it to a large bowl. Add the papaya, mangos, tomatoes, and wild blueberries. Sprinkle the green onions on top. Toss lightly, serve, and enjoy. To read the original article click here.

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How Extreme Heat Affects the Brain + How to Prevent Any Damage

The AHA! Team — Fri, 24 May 2024 08:06:04 +0000

Dr. Caroline Leaf – In this podcast (episode #508) and blog, I talk about keeping our brains and bodies healthy when it’s extremely hot outside. Although there still needs to be more research on how extreme temperatures affect the brain, they definitely have a negative impact with prolonged periods of heat exposure. Why? Temperature is one the main driver of chemical reactions, so changes in temperature affect the biochemistry of the brain and body. Short bursts of high heat exposure, like having a sauna, are good for you Short bursts of high heat exposure, like having a sauna, are good for you and can even build up your resilience and improve your focus. However, longer periods of extreme heat are potentially problematic as the changes in brain chemistry can cause neurons to either fire too fast or too slowly, sometimes even going “silent”, which can affect how a person thinks, recalls, feels, and sleeps. This, in turn, can make someone more tired, overwhelmed, aggressive, and irritable, and can further drains the energy from the brain and body, making us feel even worse. This can happen to anyone, including our children. If they are exposed to extreme heat, they can become tired irritable, and the weather can affect their concentration, memory, processing, and sleeping patterns. They may also feel more lethargic, flat or depressed. Here are some ways we can all try to keep a ‘cool head’ in the summer heat, improving our mood and memory: Practice extreme temperature contrasts (in a safe environment while listening to your brain and body). This means exposing yourself to high and low temperatures for a limited period to build up your resilience. For example, if you are at the gym, use the sauna or steam room for a few minutes, then take a cold shower or use the cold plunge pool for a few minutes. When possible, keep your home cool, especially at night to help you sleep. Use the AC or fans to do this. Suck on ice when you feel too warm or need to spend some time outside in the heat. Take cold showers for 1-3 minutes when possible. If you can, take an ice bath. If you have access to a pool/lake/river/ocean/swimming area, enjoy some time outdoors in the water, but make sure to wear a lot of sunblock and don’t stay outdoors too long if the temperatures are very high! When it comes to our children, we need to acknowledge how vulnerable they are to extreme temperature changes. We to need think of ways we can keep them cool and safe inside, while making sure they have plenty to do so their mental and physical health isn’t impacted by being indoors for long periods of time. Some ways to do this are: Make sure your children are eating healthy so that the brain gets all the nutrients it needs. But don’t just make them food—get your children involved in preparing their meals! A fun way to do this is to make frozen yogurt together with friends and family. Add frozen berries, bananas, nuts, granola and so on. These are all great foods to help boost their metabolism and blood flow to the brain, and help cool their body temperature down. When you are ready to eat, read a great story together out loud that stimulates your child’s imagination, which in turn helps recharge the brain from the draining heat. In fact, reading a book that’s above your child’s grade level—in a cool room—can help revitalize their brain as it challenges their creativity and imagination. Start a new indoor hobby like painting, wall art, or learning a new language to help keep your children’s brains stimulated and active while indoors. Manage your kids’ time online amid high temperatures. Encourage them to read, play with their toys, build blanket and pillow forts and so on instead of just spending time on social media or watching TV all day. Make sure their sleeping environment is as cool as possible, so that they get enough rest. If they want to play, find places that have indoor play areas (such as indoor trampoline parks), or places that offer indoor sports (like basketball). You can even take them to the gym with you if they have a kid-friendly area or pool. For more on keeping cool and staying healthy in extreme heat conditions, listen to my podcast (episode #508). Podcast Highlights 0:15 Extreme temperatures & the brain 1:00 What extreme heat can do to the brain & body 1:28 Ways to keep cool during a heat wave 4:30 What happens in the brain when we are exposed to high temperatures for long periods of time 7:00 Ways you & your children can cool down in the summertime 10:29 How to keep your child’s brain stimulated while spending time indoors This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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7 Super-Charged Habits for Your Healthiest Summer Ever

AHA Publisher — Wed, 30 Jun 2021 07:00:31 +0000

Dr. Don Colbert – There’s something about summer. It simply feels like the best season to form healthy habits. It seems easier and more natural during warm, light-filled days. If you’re ready to make a change, and make this your healthiest summer ever, we’ve got the top super-charged habits to help you. These habits are not complicated, but they may be life-changing. They are simple and easy to add to your lifestyle. In fact, most of them require just a small change in behaviors you’ve already established. Why not get started today? 7 Hacks to Make This Your Healthiest Summer Ever 1. Make It Ice Water There are actually 2 ways ice water can help you make this your healthiest summer ever. First, drinking ice water keeps your body cool during the hot summer months while improving calorie burn. How? Ice water is much colder than your body temperature, and your body must burn calories to warm it up. While this may seem like a negligible metabolism increase, it can add up to significant calorie burn. In fact, mathematically, every 64 ounces of ice-water you drink should require 61 calories (burned) to warm up. Over a week, this can add up to almost a 500 calorie deficit. In studies, drinking 16 ounces of ice-cold water per day actually increased calorie output by about 100 calories per day (1). While the studies are small in scale, they suggest ice water offers calorie and metabolism benefits. The second way ice-cold water can make this your healthiest summer ever is by exposing your body to it. When your body is exposed to very cold water, it uses brown fat cells to warm itself. These cells are extremely advantageous for metabolism. What’s more, ice-cold showers have been found in studies to activate “white fat” by making it act more like “brown fat(3).” In time, your body will naturally burn more calories the more brown fat you have. Easy Summer Hack Plan: This summer, drink at least 16 ounces of ice-water per day. Then, either shower or plunge into ice-cold water as often as possible. 2. Grow a Garden for Your Healthiest Summer Ever While you may think the only benefit of gardening is the harvest, there’s actually many healthy benefits when you put your hands in soil. In fact, studies have found that gardening is a great stress reducer and promotes feelings of calm and well-being (2). What’s more, gardening is a great excuse to get outside and be active. Take advantage of the time using your muscles and increasing vitamin D production from the sun. Easy Summer Hack Plan: Plant your own garden, herb container-garden, or join a community garden. No matter how you do it, you will reap benefits beyond the food itself. 3. Eat Delicious Seasonal Fresh Produce Like Greens and Herbs Ever feel like winter’s ingredients are less than inspiring? Well then, summer foods are for you! Take a look at your garden or the produce section in your local grocer. It’s brimming with fresh, in-season, healthy foods. In fact, when you add more greens and herbs to your diet, you can consume the same component plants used to grow and flourish: chlorophyll. In addition, vibrant and brightly colored vegetables and fruits offer a vast array of phytochemicals, antioxidants, and other health-promoting nutrients. Try: Delicious Fresh Herb Sauces. A delicious parsley-based sauce like Keto Zone® Chimichurri or Fresh Basil Pesto is perfect for any summer meal! Vibrant Salads and Green Vegetables. Greens are amazingly nutritious foods that are highly anti-inflammatory and health-promoting (3). Try eating a green salad with heart healthy extra-virgin olive oil every day. Fresh Low-Carb Summer Fruits. With a bit of portion control, fruits like berries can fit into a Keto Zone® lifestyle, and they are ripe and flavorful in the summer. Berries support healthy blood pressure (4), deliver loads of antioxidants, and promote overall health. Lemons and limes are also great for you, adding vitamin C, antioxidants, and more. Divine Health Organic Fermented Green Supremefood® and Organic Red Supremefood®. A great way to add even more organic greens and fruits to your diet is through Divine Health’s delicious organic fruit and vegetable powders. They are great-tasting and easy to add to water, tea, smoothies, and more! Easy Summer Hack Plan: Add 1-2 servings of Organic Red and Green Supremefood® to your daily routine, cover half your dinner plate with fresh greens, and try a new herb-sauce this summer! 4. Add Variety by Drinking Tea Tired of plain water? Make the switch to tea for part of your daily fluids. Beyond providing great hydration on hot summer days, black and green tea offer amazing health benefits for your eyes, brain and entire body. In fact, black and green tea support cellular detox, the fight against oxidative stress, normalized cortisol, increased calorie burn, healthy blood pressure and cholesterol, brain health (3), oral health, and a fiery metabolism. What’s more, you can get double the benefits when you add Organic Fermented Green Supremefood® to your tea or other foods during the day. It contains Green Tea Leaf Extract for a fermented, potent healthy green tea source. Easy Summer Hack Plan: Drink 16 ounces of green or black tea per day, preferably ice-cold. Consider adding 1 scoop of Organic Red and Green Supremefood®to your tea. You just might get 3 habits in 1! 5. Move Your Workout Outside Summer is one of the best times of the year for outdoor activities and exercise. Not only does it promote heart health, but being outside also supports mental health and enhanced mood. Studies have found that activity outside improves health markers and supports healthy cortisol. This means less tension, fatigue, and depressed moods. Amazingly, it may also help you exercise more consistently. One recent study concluded that men and women over 66 years who exercised outside reported higher levels of total activity per week than inside-exercisers (5). 6. Take an Evening Walk In addition to an outdoor workout, make this your healthiest summer ever by getting outside for an evening walk after dinner. Why? First, walking always burns calories and supports heart health (6). Moreover, timing a walk after dinner can help normalize post-meal blood sugars, reduce evening stress, and encourage optimal sleep. 7. Follow the Sun There’s really no better time to work on your own 24-hour daily cycle and circadian rhythms than summer. You can make this your healthiest summer ever by aligning your wake and sleep times with the sun. Artificial light is a known issue for sleep cycles. Since most of us are inside much of the day, stay up far past sundown, and stare at blue screens like computers and phones, our circadian rhythms can easily become “off balance.” It’s no wonder. We live in a world with fast-paced, busy schedules and often need artificial light throughout the year to get everything done. However, in the summer, we’ve got the opportunity to use more natural light and align our days with sun-up and sun-down. You’ll find a natural-light cycle can support healthy sleep, which in turn supports brain, immune, hormone, and whole-body health. How to Make These Healthy Habits Stick Habits are best added one at a time until you master each. To make these habits stick for your healthiest summer ever, add one per week over the next 7 weeks. Focus on each for 7 days, and then add the next. You can make small changes to super charge your summer, and then continue them to turn your healthy habits into a healthy lifestyle. Bottom Line Summer is a wonderful time to add healthy habits to your life. These top 7 tips can take your health from mediocre to supercharged! Try them for the next 7 weeks and experience the difference. Add great foods and ingredients like Organic Red and Green Supremefood®. You’ve got nothing to lose, and your healthiest summer ever to gain! To read the original article click here. For more articles from Dr. Colbert click here.

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