Schizophrenia – Natural Treatments

June is mental health awareness month and schizophrenia is arguably the most debilitating of psychiatric illnesses, psychologically, socially, and financially. It affects all aspects of a person’s life; how they feel, think, behave, and generally exist. Symptoms of schizophrenia include positive (hallucinations and delusions), negative (emotional blunting and apathy), and cognitive impairment.

Furthermore, schizophrenia patients require lifelong treatment. Antipsychotic medications are the mainstay in the acute and maintenance treatment of schizophrenia. Almost one-third of patients with positive psychotic schizophrenic symptoms do not respond to antipsychotic medication. Negative symptoms are also difficult to treat. Antipsychotic medications also come with significant negative side-effects and medication non-adherence rates can be over 70%. A combination of medications and natural supplements or alternative therapies may fill this gap.

Why go for natural treatments?

Natural treatments are not considered alternatives to pharmacological treatments. However, taking them is complementary to your regular medications. Natural treatments can enhance the efficacy of pharmacological medications by improving positive and negative symptoms. Moreover, they reduce the side effects of medications.

Natural treatments for schizophrenia

The following are some natural nutrients and supplements that help ease the negative and positive symptoms of schizophrenia. Be careful please as these treatments should not be used alone without your regular medical prescription. Also, ask your doctor please before using any of the following treatments.

Vitamin A:
Vitamin A is a fat-soluble vitamin that is converted naturally to retinoic acid. This process aids in neuronal differentiation and any disruption would contribute to the pathophysiology of schizophrenia. Additionally, scientists found that low vitamin A during the second trimester of pregnancy makes the baby prone to schizophrenia by 3 times according to this study. You can get vitamin A naturally by eating liver, kidney, dairy, and green vegetables.
B vitamins:
A deficiency of serum B vitamins is significant in people with schizophrenia. Additionally, scientists in this study found that using vitamins B6, B12, and folic acid in combination with other standard treatments improved the symptoms of schizophrenia. Moreover, vitamin B3 (niacin) helps improve brain function because it enhances oxygen supply and serotonin production, and prevents hallucinations induction. However, this study stated that vitamin B may be effective only in early psychosis not in chronic schizophrenia.
Natural sources of B vitamins are meat, poultry, leafy green vegetables, and dairy.
L-Methylfolate
Methylfolate is the biologically active form of folate. Unlike methylfolate, folate and folic acid must be reduced (metabolized) before they can be used in the body. Methylfolate is the main form of active folate that circulates in the blood and is involved in biological processes. Supplementation with 15 mg daily L-methylfolate was associated with improvements in several key biochemical, clinical, and brain imaging measures in this randomized clinical trial.
Vitamin D:
Vitamin D is essential for calcium regulation and immune functions in our bodies. Researchers in this study concluded that treating vitamin D deficiency in schizophrenic patients improved their positive and negative symptoms. So, they suggested that everyone suffering from schizophrenia should monitor vitamin D levels. Foods that are rich in vitamin D are mushrooms, salmon, beef liver, and red meat.Optimal levels of Vitamin D3 are around 60 nanograms/ml although the NIH (National Institutes of Health) state 20 to 50 is within an adequate range. We believe 20 is too low and that the minimum should be 40 with the optimum being 60 to 80. If you fall below this range, consider supplementing with 2,500 -5,000 I.U. daily. Some people, even with additional daily D-3 supplementation, do not easily increase their vitamin D-3 levels, so you may need to double your daily intake and have your vitamin D levels rechecked by your healthcare provider.
Zinc:
Zinc acts as a neuromodulator and researchers in this study found that people with schizophrenia have lower levels of zinc than the control group. Also, when the patients received zinc sulfate with Risperidone treatment (a common drug for people with schizophrenia), they found improvement more than receiving Risperidone alone according to this study. Foods rich in zinc are seafood, fish, and meat.
Fish oil supplements:
These supplements provide a sufficient amount of polyunsaturated fatty acids (PUFAs) that are essential for brain functions and development. People who received PUFAs experienced an improvement in psychotic symptoms according to this research. Furthermore, a recent study published in The Journal of Nervous and Mental Disease concluded that omega-3 PUFA may help in the treatment of schizophrenia.While some patients tend to use fish oil supplements to reduce the risk of cardiovascular disease as schizophrenic patients are at high risk of getting metabolic syndrome according to this study. Metabolic syndrome is a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke, and other serious health problems. Metabolic syndrome is also called insulin resistance syndrome. Natural sources of omega-3 PUFA are fish, walnuts, flax and sunflower seeds.
Cannabis (CBD):
Cannabis is a plant that some research showed its effect on enhancing cognitive function with minimal adverse effects. However, another study concluded that CBD has no effect on treating schizophrenia and can interfere with some medications.
Melatonin supplements:
Melatonin is a hormone that your body produces to help you sleep well. According to this study, melatonin levels may be lower than normal in people with schizophrenia making them suffer from insomnia and involuntary body movements. So, taking melatonin supplements may help ease these symptoms.
Antioxidants:
The metabolization of oxygen in our bodies produces something called free radicals that damages cell membranes including cellular DNA and enzymes essential for proper cell functions. Taking sufficient amounts of antioxidants would protect your brain cells against free radicals and improve your response to the treatments. Examples of antioxidants are Vitamin E (vegetable oils, nuts, and seeds), Glutathione (okra, asparagus, spinach, and avocado), and N-acetyl cysteine which is present in onions.
Glycine supplements:
Glycine is an amino acid that acts as a neurotransmitter. According to this study, people with schizophrenia may have lower cerebral glycine levels than normal. Furthermore, they mentioned that some studies showed improvement from using glycine in combination with certain antipsychotics with no side effects except for mild gastrointestinal complaints. Foods rich in glycine are fish, dairy, meat, and legumes.
Sacrosin (N-methyl glycine):
Sacrosin is an amino acid that is derived from glycine. It fosters glycine function in improving memory because it prevents glycine from going back to where it was released to stay around longer. Moreover, a recent study concluded that people who received sacrosin supplements in combination with first and second generation antipsychotics — except for clozapine — showed improvement in schizophrenia clinical symptoms. However, there was no effect on cognitive functions.
Taurine supplements:
Taurine is another amino acid that protects your brain against toxins, inflammations, and protein deficiencies. Additionally, schizophrenic people often have low levels of taurine in the brain. A study published in the Journal of Clinical Psychiatry concluded that taurine would improve psychosis symptoms when participants received 4 grams of taurine for 12 weeks. Also, they experienced fewer depressive symptoms and improvement in their work and social lives. Food sources of taurine are fish, meat, and dairy products.
Ginkgo biloba:
Ginkgo biloba is extracted from the ginkgo biloba tree leaves. It improves blood- brain circulation in addition to having antioxidant properties . Additionally, It improves psychosis symptoms according to this study.

Probiotics:
Do you know that your gut health impacts your brain? They are connected through many neurotransmitters via a relationship called the gut-brain axis. Additionally, around 90% of your serotonin is produced from your gut by the microbiome. Adding probiotics to your meals or taking them as supplements would enrich your gut microbiome. According to this study, probiotics could be promising in improving cognitive impairments in combination with other antipsychotics. Moreover, it boosts the action of antipsychotics in addition to reducing their side effects. Foods that are rich in probiotics are yogurt, tempeh, sauerkraut, pickles, and kimchi.
Sulforaphane (SFN):
Sulforaphane is a compound extracted from broccoli sprouts with antioxidant and anti-inflammatory effects. Also, it has a role in producing glutathione –a potent antioxidant- that is often present with decreased levels in people with schizophrenia as stated by this study. Furthermore, scientists in this research proved that having 30 mg of SFN per day improved the cognitive function of schizophrenic patients.
Ginseng:
There is much evidence suggesting that ginseng would be a promising treatment for schizophrenia. As stated by this research, ginseng improved the working memory of participants and alleviated many side effects of other medications. Another animal study published in Molecular Medicine Reports concluded that ginseng improved behavioral impairments. Also, they said that it can be used as a treatment for schizophrenia due to its antipsychotic effects.
Ashwagandha:
Ashwagandha (Withania somnifera) is an Indian herb with anti-inflammatory and immunomodulating properties. According to this study, Ashwagandha could be used in combination with other medicines in schizophrenia treatment as it reduced the negative symptoms and stress as well. It has been shown that ashwagandha interacts with the brain’s internal structures, particularly on the hypothalamus-pituitary-adrenal axis which elicits a modulating or calming effect in response to stress. Ashwagandha benefits include;- Reducing cortisol levels
– Helping ease stress and anxiety
– Assisting in depression-related symptoms
– Improving overall brain functionality
D-Serine:
D-seine is an amino acid that is formed naturally inside our bodies and found in high concentrations in the human brain. It has a role in boosting memory and brain functions. According to this study, there was decreased levels of plasma D-serine in people with schizophrenia. From this point, many researchers tested the efficacy of D-serine supplements on schizophrenic patients. They concluded that Patients who received D-serine supplement at doses ≥60 mg/kg/day experienced an improvement in their symptoms and cognitive functions. Relevant to both schizophrenia and depression, preclinical and clinical studies with D-serine indicate that it may be effective in reducing cognitive dysfunction.

Other Natural Ways That Help Treat Schizophrenia

Transcranial Magnetic Stimulation (TMS)
Multiple published studies and meta-analyses have shown that repetitive transcranial magnetic stimulation can have benefit in relieving positive and negative symptoms of schizophrenia, particularly auditory hallucinations. It is also a treatment for depression. TMS is a noninvasive form of brain stimulation. The device operate completely outside of the body and affect central nervous system activity by applying powerful magnetic fields to specific areas of the brain
Healthy Diet
Just like any other organ in the body, the brain needs energy to function. This energy comes from nutrients found in the things we consume, namely the foods we eat and any supplements we may take. Because the brain needs nutrients to do its job, it makes sense that the food we choose to consume influences our cognitive functions. Research suggests that the connection between diet and mental health may, at least in part, stem from the close relationship between the brain and the gastrointestinal tract, also known as the “gut.”For instance, serotonin is a chemical that functions both as a hormone and as a neurotransmitter. Known as the “happy chemical,” serotonin is strongly connected with feelings of well-being and mood regulation. As a neurotransmitter, it helps relay messages to and from different parts of the brain. Recent research has also revealed that up to 95 percent of the body’s serotonin is made in the gut, and just five percent is produced by the brainstem. The health of the bacteria that live in the gut (aka the microbiome) that produce serotonin and other chemicals depends immensely on our eating habits.

Ketogenic Diet:
The keto diet is a high- healthy fat, moderate protein, and low- carb diet that help people lose extra pounds. However, it has additional benefits in treating some mental diseases including schizophrenia. The ketogenic diet provides the brain with ketone bodies that act as alternative fuel instead of glucose. According to this study, the keto diet improved the psychiatric symptoms and metabolic brain dysfunctions in people with schizophrenia.
High-Fiber Diet:
There is evidence that high-fiber diets would improve the health of your immune and cardiovascular systems. Additionally, it reduces the risk of premature death in schizophrenic patients.
Stay away from stimulant drugs:
Stimulant drugs from amphetamines to cocaine in addition to cigarettes would make your condition worse. Also, they can induce schizophrenia.
Stress management and sleep:
Stress would negatively affect schizophrenia so try to learn how to relieve it. For instance, consider, mindfulness, meditation or yoga as well as getting good, consistent sleep.The Sleep-Stress Connection: Sleep and stress are sort of a chicken-and-egg situation. They’re so intricately related that it’s hard to know which one triggers which: Are you stressed because you can’t sleep, or you can’t sleep because you’re stressed?

A good night’s sleep is one of the best antidotes for stress and improves cognitive function. Sleep decreases cortisol levels, the primary stress hormone. It also helps with mood regulation, sharpens judgment, and improves decision making, helping you cope better with stressful situations. In fact, good sleep has been named one of the three pillars for mental health, alongside healthy eating and regular exercise. Researchers think cerebrospinal fluid (CSF) may flush out toxic waste that builds up while you are awake, “cleaning” the brain.

Here are some easy-to-follow tips to combat the effects of stress at bedtime:

Assess what’s making you feel stressed and make a plan to manage that stressor
Improve your daytime habits: limit your caffeine consumption
Is reading the news before bed making you anxious? Avoiding activities that increase stress before bed can help you get a better night’s sleep
Make sure you have a consistent sleep routine
Turn your bedroom into an optimal sleeping environment (dark, no loud noises, pleasant temperature)
Learn relaxation techniques, like yoga, mindfulness meditation, and deep breathing techniques.
Consider an effective combination sleep supplement to help reestablish normal, healthy sleep patterns

The Exercise Effect
The links between mental health and physical activity are not yet entirely clear. Still, research suggests that regular exercise can help ease anxiety and depression in several ways. For example, working out gets your blood pumping, including the blood that travels to and from the brain, which can help you think more clearly. Physical activity also releases endogenous cannabinoids, a cannabis-like chemical that induce a release of dopamine, another “feel good” chemical that influences our mood and motivation. Signs of low dopamine levels include depression, low sex drive, decreased energy levels, and trouble concentrating. Exercise doesn’t have to be strenuous. In fact just 15 minutes of moderate exercise (like brisk walking) a day can extend life by three years.

Cognitive behavior therapy (CBT):
Cognitive behavior therapy is a technique that helps people to change their feelings, behaviors, and thinking. It includes cognitive and behavioral therapies. Several studies suggested that CBT could improve schizophrenia symptoms. It improved auditory hallucination when combined with pharmacotherapy according to this study.

Conclusion:

Schizophrenia is a lifelong condition with symptoms that should be managed and alleviated. Antipsychotic medications are the most commonly prescribed drugs and are necessary for many people. Many studies proved that introducing natural supplements and other alternative treatments along with medications showed great results. Always consult your mental health provider before starting any new regimen.

References

Is Stress and Anxiety Stealing Your Quality of Life?

Stress and Anxiety – Thieves Stealing Today and Tomorrow’s Quality of Life and Health:

Are you protecting yourself from the ravaging effects of stress and anxiety?

As I started to write this article, the thought came to me that people go to great lengths to protect their “STUFF!” We pay a lot of money to buy insurance and install burglar alarms to make sure we don’t lose our “stuff. “

I like “stuff” (as I get older, I like it less than I used to) but with growing older and hopefully a bit wiser, it’s clear to me that I can’t enjoy my “stuff” nearly as much when I’m stressed or anxious and certainly nowhere near as much if I’m sick or not feeling well.

On-going, daily chronic stress, and anxiety (stress that continues after the stress-causing factor or stressor is gone) is the TRUE thief of our most important “stuff,” the burglar that will steal your day-to-day quality of life. Not only will it steal your ability to feel happy, centered, and peaceful today, and tomorrow, it can steal the number of tomorrows you have as well.

In today’s age, stress is ubiquitous, far more common than iPhone. Truth be told, none of us can avoid it. Things that cause stress can be physical, psychological, or emotional and are by themselves not necessarily bad. Stress is an alarm, a bodily reaction to some set of circumstances that tell us we should consider reacting or doing something about the cause of the stress.

If we didn’t feel the heat (a stressor) we wouldn’t know to remove our hand from a hot frying pan to prevent a burn. The pressure to perform well in our new job is a type of stress that if kept in perspective, can prepare us to perform as well as possible.

So while different types of stress range from being protective to concern about our physical, financial, psychological, and emotional wellbeing, the fact is, we cannot lead a stress-free life. We all know the feeling whether it’s your hands trembling as you flip through an exam or the restless, nervous feeling you encounter when you can’t sleep worrying about approaching deadlines, financial pressures, health, or relationship issues, the sources of stress are endless and pretty much unavoidable.

Though it is not within the scope of this article to be a comprehensive chemistry lesson on stress-induced bodily physiological changes, here is a little background on how the body responds to stress.

Freeze, Flee and Fight

I watched an interesting video recently where a Georgetown University psychology professor described how both people and animals react to fear. She used the 3 verbs: Freeze, Flee and Fight to describe the progression of responses to the fear caused by a stressful situation or event that threatens our safety.

We first freeze to assess the situation and avoid attracting attention to ourselves (predators react to motion).

If we sense we are in imminent danger we will try to “flee” to avoid it and if that is not possible we may have to “fight” to protect ourselves.

All 3 of these actions call for intense focus and the ability to maximize our bodily performance to “flee” as quickly as possible or “fight” as powerfully and effectively as we can.

There is an intricate signaling system in our bodies that occurs when we see or feel something that evokes stress. The triggering of this system starts with the stressor causing nerves to send signals that trigger parts of our brain to send out signals that ultimately cause our adrenal glands to release our two major stress hormones, cortisol and adrenaline (epinephrine) that allow us to physically prepare to react to the stressful conditions.

Adrenaline increases your heart rate and increases your ability to effectively “flee” or “fight”. Cortisol increases blood sugar levels to increase energy sources necessary to react and perform accordingly and increases the body’s ability to heal itself (tissue repair).

In normal conditions, once the threat (stressor) is gone, the body senses it no longer needs to be pumping out cortisol and adrenaline and they decrease back to baseline levels and life goes on.

These hormonal responses are protective in the short-term until the immediate stressful situation is resolved. But what happens when these responses don’t stop even though the stress-causing event is gone or other newly perceived threats (stressors) replace the original one or when anxiety sets in because you are anticipating new threats even though none may be currently occurring?

One statement that is generally correct when it comes to maintaining optimal health is: “Anything in excess is usually not a good idea.” For example, we all know that moderate, consistent exercise can build up the body and the immune system… while over-exercising can breakdown the body and lower immune function.

The same thing applies when our stress response is “chronically” on and levels of cortisol and adrenaline remain consistently elevated. Chronically elevated levels of cortisol and adrenaline can lead to the following health condition or at least significantly increase the risk of developing them:

Increase healing times
Impair brain functions like memory and possibly increase the risk of dementia and Alzheimer disease
Increase susceptibility to infection
Increase risk of hypertension and cardiovascular disease
May increase the risk of certain types of cancers
Decrease thyroid function
Cause accumulation of visceral/abdominal fat
Cause depression
Digestive problems
Sleep issues
Compromised immune function
Increased belly fat, obesity with increased risk of diabetes
Impair brain function

How chronic stress can impair cognition and memory, is of interest to tens of millions of people.

Complaints about declining or failing memory are verbalized frequently by middle-aged and older people all the time.

“I can’t remember where I put the car keys,” “I forgot my own telephone number”, “I saw this famous movie star and just couldn’t remember his name”, but it is surprising to learn that research shows that relatively young people in the mid to late 20’s begin to complain about spotty or declining memories. Whether this is due to solely stress or a combination of stress and aging is not easy to deduce.

One of the scourges of modern medicine is the alarming rate of people who are developing dementia and progressing to Alzheimer’s disease. Research has shown that “stress” plays a role in this phenomenon.

A very important part of the brain which is involved in memories and cognitive performance is the hippocampus. Studies have shown that chronically elevated levels of cortisol can lead to hippocampal atrophy (shrinking) which is associated with dementia and Alzheimer’s disease.

What You Need To Know To Stop Stress from Robbing Your Memory, Your Health, Your Quality of Life, and Your Future

Research shows that consistent, moderate exercise, meditation, light yoga, deep breathing, and massage (just to name a few options) can help to reduce your stress levels.

There are many dietary supplements that have been tested in humans (not mice, not rats, not rabbits, not cells in a petri dish) in well-designed double-blind, placebo-controlled randomized clinical trials, that have been published in peer-reviewed scientific and medical journals that show significant ability to help reduce stress and anxiety, help improve memory and cognitive function and address the brain shrinkage that is associated with aging, dementia and Alzheimer’s disease.

Some of the most effective dietary supplements for stress, anxiety and the impact they have on cognitive function and recall are:

Vitamin C
Pyridoxal-5-Phosphate (Vitamin B-6)
Pantothenic Acid
Bacopa Monnieri
Huperzine A
Ashwagandha
Sage

A convenient all-in-one combination supplement containing each of the 7 nootropic and anxiolytic ingredients listed above is Akeso Health Sciences’ “Calm & Clever”.

Armed with this information, you will be able to stop the “stress and anxiety” thieves cold in their tracks.

Here’s to your vibrant health and future!

Curt Hendrix, M.S., C.C.N., C.N.S.

Turns Out Feeling ‘Hangry’ is a Real Thing

If you are someone who gets cranky when hungry, here’s some good news for you: it’s not all in your head. Hangry, a combination of the words hungry and angry – and something we’ve all experienced at some point – is such a common phenomenon that it was officially added to the Oxford English Dictionary in 2018. And now, peer-reviewed studies have revealed that not only is hanger real, but this experience is true for everyone regardless of age, gender, BMI, diet, and personality traits.

Why do we get hangry?

Hunger, with and without moodiness, is a complex interplay of hormonal and physical processes between the brain and gastrointestinal tract designed to let us know when we’re in need of energy (food). Generally speaking, there are two types of hunger: physical and psychological hunger.

Physical hunger, sometimes called biological hunger, happens when your brain communicates a need for fuel. It typically manifests itself through a range of physical and emotional sensations designed to make you stop what you are doing and get some food in your system. For example, you may feel an emptiness in your stomach, rumbling and growling, yawning, and even a painful or nauseous feeling when the hunger is severe.

Psychological or emotional hunger occurs when you have a conscious or unconscious desire to eat but feel no physical signs that your body needs food. While most people associate emotional hunger with negative emotions, like sadness, anxiety, or anger, this type of hunger can also result from positive or even neutral feelings, like happiness or boredom.

Hanger can result from both physical and psychological hunger, albeit for different reasons. Emotional or psychological hunger often comes when we feel we need to compensate ourselves with food for something that has shaken our emotional state. Moreover, when feeling sad, depressed, reactive, or irritable, it is not uncommon to have low levels of serotonin, a brain chemical that influences mood and behavior.

Research suggests that even mild serotonin deficiencies can trigger food cravings, particularly cravings for rich, sugary foods or nostalgic meals that remind us of happier times. This happens because the body is trying to reduce a specific type of serotonin-inhibiting amino acids called BCAAs while also trying to increase levels of tryptophan, a serotonin precursor. These cravings are often accompanied with excessive moodiness, irritability, exhaustion, and anguish, especially if we try to ignore them.

In the case of biological hunger, studies show that feeling moody or cranky – aka hangry – boils down to blood sugar levels, or glucose. When you eat, your gastrointestinal system breaks down foods into glucose, the body’s main energy source. Glucose, with the help of a hormone called insulin, then enters your cells to provide them with the fuel they need to function properly. When you haven’t eaten for a while, though, your blood sugar levels drop, and your body stops producing insulin. This glucose crash, in turn, creates hormonal changes that trigger hanger and other symptoms of hunger.

How to avoid getting hangry

Snapping at friends, colleagues, and innocent bystanders doesn’t have to be the norm when you’re hungry. If you are someone who gets hangry often, there are some things you can do to keep yourself sated for longer and keep your blood sugar balanced between meals:

Eat – yes, as simple as that. The best cure for hanger is eating, so next time you feel hunger pangs or start fuming at every little sound your co-worker makes, just get something to eat
Be prepared – keep nutritious snacks on your desk or in your car in case hunger strikes before mealtime.
Increase your fiber intake – high-fiber foods provide bulk and take longer to digest, helping you feel full longer on fewer calories. Great examples of high-fiber foods and snacks include vegetables, popcorn, nuts and seeds, whole grain foods, and fruits.
Resist junk food – sugary and junk foods are high in calories but low in fiber, vitamins, and minerals, which means that your body breaks them down quickly and can cause you to feel hungry faster. Plus, junk foods contribute to rapid spikes in blood sugar levels and promote insulin resistance, increasing your risk for type 2 diabetes and obesity.

The takeaway

If being on an empty stomach fills you with rage, it may help knowing that it’s not all in your head. Feeling irritable or angry when you are hungry is often the result of blood sugar crashes and hormonal changes in the body. The good news is that hanger is easily manageable and preventable; to make sure you don’t have to later apologize for what you said or did when you were hungry, just be sure to keep your body fueled by eating often and favoring high-fiber snacks and meals over carb-y snacks to regulate your glucose levels and keep you full for longer.

What are Adaptogens and Do You Need Them?

What are Adaptogens, Exactly?

Adaptogens have been used for centuries in traditional Indian and Chinese medicine, so they’re backed by ancient use as well as recent studies too. They are becoming increasingly popular, but do they work? Are they safe to use? What does the research say about them, and would you benefit from taking them?

Adapt and Survive
Adaptogens are a class of herbs that can increase the body’s ability to adapt to stress in its many forms. These natural stress-protective compounds or plant extracts increase the adaptability, resilience, and survival of organisms by supporting hormone, immune and cognitive health. Adaptogens are stress-response modifiers that increase an organism’s nonspecific resistance to stress by increasing its ability to adapt and survive. They are believed to exert a normalizing effect upon bodily processes, supporting the stabilization of physiological processes and promotion of homeostasis.

According to an article published by the New York Academy of Sciences, current and potential uses of adaptogens are mainly related to stress-induced fatigue and cognitive function, mental illness, and behavioral disorders. Their prophylactic use by healthy subjects to ameliorate stress and prevent age-related diseases appears to be justified. Science has shown promising results for the remarkable neuroprotective, anti-fatigue, mood-regulating, and nootropic benefits of adaptogenic herbs.

Adaptogenic herbs can work on stress in one of two ways: they work to help the hypothalamic-pituitary-adrenal axis, our body’s central stress response system, better adapt to stressors, and produce fewer stress hormones.

Adaptogens are also considered beneficial for the prevention and treatment of respiratory infections by supporting a challenged immune system, increasing resistance to viral infection, inhibiting the progression of severe inflammatory, and promoting effective recovery. The evidence from pre-clinical and clinical studies of a combination of adaptogens suggests they can be useful in prophylaxis and treatment of viral infections at all stages of progression of inflammation and provide the following benefits:

modulating innate and adaptive immunity
anti-inflammatory activity
detoxification and repair of oxidative stress-induced damage in compromised cells
direct antiviral effects to inhibit viral replication (Viruses must first penetrate and enter the targeted host cells before they can replicate)
improving quality of life during convalescence

In a nutshell:

1. An adaptogen is nontoxic to the recipient.
2. An adaptogen produces a nonspecific response in the body—an increase in the power of resistance against multiple stressors including physical, chemical, or biological agents.
3. An adaptogen has a normalizing influence on physiology

Should you be taking adaptogens?

Adaptogens are for anyone looking to improve their overall health. Today’s modern lifestyles and current challenges leave many of us susceptible to low energy and a weakened immune system. Researchers agree our bodies are existing in a prolonged state of stress. In addition to the kind of anxiety that comes with deadlines, hectic agendas, and burning the candle at both ends, there’s also stress at a physiological level. Stressors like sleep deprivation, sedentary jobs, and overexposure to toxins through food and the environment can have a huge impact on our physical and emotional wellbeing.

How fast will you see results?

Some people experience instant effects after taking certain adaptogens, but it can take weeks before you notice any real changes. When starting any food supplement, it’s best to take it for 10-12 weeks and keep a diary of symptoms. This allows subtle changes to be acknowledged and allows a comparison between weeks one and twelve. Adaptogens come in powders, teas, tinctures, and pills, but not all are created equal. Quality, purity, and potency matters as well as taking the correct amounts. When added to your normal healthy diet, they can offer big benefits.

Some common adaptogens include:

Adaptogen Herbs

Bacopa Monnieri – improves memory and cognition – Studies suggest bacopa monnieri may slow cognitive decline and improve memory, attention, and cognition. A study conducted on participants over age 65 produced fascinating results. One group was given 300 mg of Bacopa daily for 3 weeks while another was administered a placebo. The group taking Bacopa showed significant improvement in working memory, attention, and anxiety. Bacopa isn’t just for the elderly, though. In another study involving 107 people aged 18-60, participants who took bacopa for 90 days performed significantly better on working memory tests, especially memory accuracy.

Andrographis – natural immune booster with anti-viral and anti-inflammatory properties. Supports respiratory health

Eleutherococcus (Siberian ginseng) – boosts the immune system, improves memory, helps adapt to stress, fights fatigue, boosts physical performance. Studies also suggest it improves the overall quality of life.

Ashwaghanda – fights stress and stress related weight gain, reduces anxiety

Rhodiola Rosea – anti-fatigue, boosts cognitive function, and regulates mood

Panax Ginseng – anti-fatigue, improves wellbeing and happiness, cognition, brainpower, DNA protection, anti-stress, and blood glucose regulation

Holy Basil – builds muscle, improve your mood, protect your liver, and boost libido

Reishi Mushrooms – supports immune health, rich in antioxidants, has detoxifying properties, and protects cells

Cordyceps – promotes energy, enhances memory, supports brain function

Maca – boosts libido and fertility, supports energy levels and mental focus.

How long should you take adaptogens?

Adaptogens are considered to be one of the most important remedies for long-term systematic health and are generally taken throughout one’s whole life. Because they can have either a sedative or stimulating effect, it is important to address your short and long-term goals as well as acute and chronic health conditions when supplementing with adaptogens, depending on your individual needs.

Chronic Stress and Telomere Length: Why Stress Makes You Age Faster

Aging is an inevitable part of life – but aging prematurely is not. Premature aging is when the typical effects of growing old; skin deterioration, loss of physical strength, forgetfulness, etc., happen earlier than expected. More scientifically speaking, premature aging occurs when your biological age is older than your real (chronological) age.

From a molecular standpoint, aging is the result of a phenomenon called telomere attrition, or telomere shortening. Telomeres are the protective caps at the end of each strand of DNA that protect our chromosomes (similar to the plastic tips at the end of shoelaces). Each time our cells divide – which is a continuous occurrence, as cells need to divide in order to renew themselves – a piece of telomere is lost until, eventually, they get too short to do their job. When this happens, the cell becomes inactive and loses its ability to renew itself.

A few decades ago, scientists discovered that telomere length represents our biological age and that our biological age doesn’t always match chronological age. Telomere shortening is directly related to a decreased lifespan, whereas longer telomeres are associated with an increase in longevity. It is worth noting, though, that recent evidence also shows that individuals with extremely long telomeres have an increased risk for cancer, which suggests that our goal should perhaps not be increasing telomere length, but instead preventing premature shortening.

So what causes premature telomeric shortening? Researchers have found that telomere length is associated not only with genetics and the natural aging process, but also with certain environmental and lifestyle factors, particularly chronic psychological stress.

Chronic Stress and Telomere Length

Stress isn’t necessarily a bad thing. In its most basic sense, it is a biological response to a perceived threat. Stress helps us survive or avoid injury in dangerous situations and can keep us focused, motivated, and energized when we need it most. But good or positive stress doesn’t usually last for very long, and it becomes problematic when it starts interfering with your daily life and making you feel drained, jittery, and overwhelmed. Continuous exposure to this kind of stress, known as chronic stress, is a major risk factor for telomere shortening and accelerated aging.

Research suggests that chronic stress creates an imbalance of free radicals and antioxidants in the body, a phenomenon known as oxidative stress. This, in turn, can lead to something called premature cell senescence. Cell senescence is a complex process in which a cell permanently stops dividing, thus ceasing to regenerate itself. It happens when telomeres become too short to protect the cell’s genetic material, causing the body to age at a faster rate than it should.

Slowing Down the Biological Clock

While reversing or stopping the aging process altogether may not be possible just yet, there are steps you can take to slow down premature aging and work towards making your ‘golden years’ a lot healthier and more joyous. Currently, the single best approach to living longer and aging gracefully is through lifestyle modifications; in fact, following a ‘longevity diet’ high in plant foods and low on red meats and processed ingredients has proven to be the most powerful intervention for living longer.

There are a number of foods, herbs, and vitamins that have been shown to effectively reduce stress and promote mental well-being. Food-wise, fruits and vegetables that are brightly colored tend to be rich in antioxidants that help fight oxidative stress and cellular damage. Examples include red peppers, oranges, carrots, sweet potatoes, blueberries, dark leafy greens, and red onions.

In terms of natural supplements, there’s strong evidence that the following herbs and vitamins, known as adaptogens, can help counteract the effects of mental and physical stress in the body?

Ashwagandha
Rhodiola rosea
Valerian root
Sage
Bacopa monnieri
Huperzine A
Vitamin C

A Final Word

While aging is an inevitable part of being alive, there are things you can do to slow down premature aging and reduce the effects of chronic stress in the body. If you feel like life’s daily grind is making you age faster than you’d like, keep in mind that your lifestyle choices can do a lot more than so-called rejuvenating creams and serums. To combat accelerated aging at the molecular level, remember that eating a healthy diet, practicing mindfulness and relaxation techniques, and taking natural supplements that support healthy cognitive functioning and reduce cortisol levels are great allies against telomere shortening.

Why New Years Resolutions Fail | Goals and Resolutions

With the new year almost upon us, you probably have started to reflect back on this past year. Did you accomplish everything you set out to do? Were you able to follow through with any of your New Year’s resolutions? Chances are that the answer is no. Studies have shown that while nearly half of Americans make New Year’s resolutions, a whopping eighty percent abandons them during the first 30 days of the year. A mere eight percent of the population will actually continue to follow through with their end of the year promises.

People have been making – and breaking – New Year’s resolutions for thousands of years. Archeological findings have shown that ancient Babylonians, who inhabited Mesopotamia nearly 4,000 years ago, celebrated the new year and made promises to the gods for the upcoming year. Ancient Romans made promises to Janus, the god of beginnings, and ancient Egyptians made sacrifices to Hapi, the god of the Nile river, at the beginning of their new year in July.

There is a reason why setting goals for the year ahead is so attractive to humans. There is something both emotional and hopeful about the promise of a clean slate, an opportunity to try again. For most of us, the start of a new calendar year brings, if only temporarily, a new and improved mindset. We tend to be more optimistic during the first few months of the year. Armed with the knowledge of the mistakes we made the year before, we finally have the motivation to improve the aspects of our lives we’ve always wanted to change.

But then, almost like clockwork, our resolutions and goals end up in the back burner as we settle back into our daily routines and day to day struggles. So why do we insist on making promises to ourselves that, deep down, we know we are not going to keep? Psychologists believe that failing to stick to our New Year’s resolutions boils down to two factors: not being specific enough and not being clear.

Generally speaking, the vast majority of New Year’s resolutions are too vague for us to follow through, psychologists say. Take, for example, some of the most popular New Year’s resolutions: eating healthier, losing weight, saving money, exercising more, and quitting smoking. On the surface, these are all plausible and attainable goals. But when we don’t have strategies in place to go after our goal, we end up losing interest, feeling overwhelmed, and making up excuses.

The next time you make a New Year’s resolution ask yourself: “How am I going to accomplish this?” and “what resources – material or otherwise – do I need to stick to this resolution?” Then, make a plan and gather the resources you will need to go after your goal. For example, if you want to eat healthier, find healthy recipes that look appealing to you, research ingredients, and look for healthy alternatives to foods you already like. If you want to quit smoking, decide ahead of time what approach you are going to take. Don’t wait until the first week of the year to start thinking how you are going to tackle these new aspirations.

On the other hand, if you are one of those people who maps out their entire year, creates flow charts, strategic plans, and everything in between to make their goals happen but you still fall short each year, you may not be ready to change – or at least not in the way you think. The path to self-growth is not a straight line, so if you are making, and failing at the same goals each year, it’s time to rethink what and why you want to change.

The fact that we sit down to write or think about the things we want to accomplish next year is proof alone that we are a species eager to improve. But if you wish to have the satisfaction to have met your goals by the end of next year, it is important to understand that resolutions have to be both feasible and personally meaningful. To begin with, strive to make one to three resolutions per year. It may be easy to forget during the holidays, but we are all busy people with countless daily responsibilities. Dumping a laundry list of self-improvement projects on top of those responsibilities is setting yourself up for failure.

Also, take a few minutes to think about why you want to accomplish these goals. For instance, trying to lose weight so other people will think you look better will almost always get you nowhere. Making a resolution just because everybody else is doing it won’t do much for you either. When you really sit down to think about it, you may find that your resolution might not be meaningful to anybody else but you. In fact, it might not even be that big of a change, but it surely will be something that will make you feel proud of yourself once you accomplish it.

The New Year’s resolutions that we usually meet are the ones that bring us immediate and continuous feelings of happiness and accomplishment. When we take too long to see the fruits of our efforts, we become impatient and unmotivated (unless we are doing something extremely meaningful or exciting for us). Goals that are too difficult, time-consuming, or that we ultimately feel aren’t worth our time and effort are the ones we tend to abandon first.

So, if you are planning on making resolutions this year, remember that self-improvement is a personal process. No goal is too small or too specific. In fact, when you start from a detailed and realistic standpoint, you will be more successful than if you made huge, overambitious resolutions.

6 Resolutions for a Happy and Healthy New Year

What you do today, matters tomorrow. With a little consistency, there are big benefits to small changes and creating healthy habits.

1. PRACTICE CONSCIOUS BREATHING – Many of us do not breathe correctly. For the mind and body to function well, they need oxygen. If you find yourself holding your breath at times, have a very short breath, feel the need to take a deep breath or run out of breath, you may not be breathing correctly throughout the day. Here is a simple breathing exercise to help you learn to breathe properly: 4-7-8 Breathing Technique

a. Empty the lungs of air
b. Inhale quietly and deeply through your nose for 4 seconds, letting the air fill your abdomen not just your chest.
c. Hold your breath for a seven seconds
d. Exhale forcefully through the mouth pursing the lips and making a “whoosh” sound for 8 seconds.
e. Repeat the 4 -7- 8 cycle 4 times

There are many health benefits to deep breathing as it allow your body to fully exchange incoming oxygen with outgoing carbon dioxide. This is also a great relaxation and rejuvenation technique that can be used when you are feeling tired, stressed, or anxious.

2. GET MORE SLEEP – Many people never reach the restorative stage of DEEP SLEEP or if they do, they don’t remain there very long. Deep sleep is important for restoring the body and brain and for the consolidation of memories Sleep is an essential part of your overall health and lack of it can lead to serious health issues, including heart disease, diabetes, and obesity. Proper sleep supports brain function and protects against inflammation and cellular damage. Reestablishing healthy sleep patterns is the most powerful tool you can rely on for health, happiness and longevity.

a. Fix a bedtime and awakening time. Don’t let those times drift. The body “gets used” to falling asleep at a certain time but only if it is relatively fixed.
b. Avoid alcohol 4-6, hours before bedtime. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
c. Avoid fatty, sugary or spicy foods 4-6 hours before bedtime. Instead, try eating slow-release carbohydrate foods such as pinto beans or crackers just before bedtime. Many people wake up in the middle of the night due to a drop in blood sugar which this will help to prevent. Take steps in 2023 to improve your sleep.
d. Optimize your bedroom environment. Minimize external noise and lights and make sure it is a quiet, clean, comfortable and relaxing place.
e. Exercise regularly but not before bed. Move more throughout the day. Exercise can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
f. Don’t drink a lot of liquid 1-2 hours before going to bed.
g. For many people, irregular sleep patterns developed over time and may take a couple of weeks to break. Consider taking a dietary supplement like Sleep All Night for reestablishing healthy patterns.

3. PRACTICE MINDFUL EATING RATHER THAN DIETING. Make a conscious effort to make healthier food choices such as cutting back on sugary beverages and eating healthier, nutrient dense foods, such as whole foods (foods that are as close to their natural form as possible, not processed).
a. Add more vegetables to your diet by preparing them in advance, slice them into to smaller pieces and put them into small bags that you can easily grab for a snack on the go or throw them into a casserole, stir fry, or dip in hummus.
b. Consider fruit infused water, tea, sparkling water or veggie juice before reaching for a sugary soda.
c. Consider a sugar substitute such as stevia or erythritol to provide sweetness without the high glycemic load. A high sugar diet has been linked to several adverse health effects including the risk of diabetes, obesity, and some types of cancer.

4. INTERMITTENT FASTING – Eating your meals in a 6 to 8 hour window and abstaining from food for 16 to 18 hours can not only help with weight loss, but studies also suggest it may decrease the risk of disease and depression while increasing longevity.1 Intermittent fasting is more of a lifestyle than a diet. For example eating between the hours of 10:00 a.m. and 6:00 p.m., or 9:00 a.m. and 5:00 p.m., allows the body to have a prolonged period of rest without calorie intake. During the fasting state, the body burns more stored fat for energy.

5. SIT LESS – Many people sit for a good portion of the day, either at work, in front of a computer or while relaxing at home. A recent study estimated that American adults spend an average of 11 to 12 hours a day sitting. Studies also show that sitting for long periods of time increases risk of heart disease and death.

a. Get up and move even if it is in small 1-5 minute intervals to reduce this risk.
b. Use a reminder. Consider downloading one of many applications that remind you when you’ve been sitting too long and prompt you to get up and move. “Randomly RemindMe” is a great app to help you create healthy habits. You can customize it for any random reminder throughout the day such as; drink more water, step away from the computer, do 10 sit-ups. Other applications include; “Stand Up! The Work Break Timer,” “Move – Daily Activity to Stay Healthy” and “StandApp”.

6. 20 MINUTES OF MODERATE EXERCISE – If you already have an exercise routine, keep up the good work. If not, adding 20 minutes of moderate exercise a day, like light brisk walking, can extend your life and reduce the risk of heart disease. Get rid of the all-or-nothing attitude. You don’t have to spend hours at the gym or walk for miles. Adding modest amounts of physical activity to your weekly routine can have a profound effect on your physical, emotional and mental health.

DON’T OBSESS OVER RESULTS, FOCUS ON CONSISTENCY – Be good to yourself. Don’t feel negative or beat yourself up about your current situation. Put your past mistakes and unhealthy choices behind you. Start fresh with healthier decisions which will lead to healthy habits, a healthier lifestyle and a healthier and happier you.

Happy New Year!

From all of us at Akeso Health Sciences, best wishes for a wonderful, and healthy new decade.

8 New Year’s Health Habits to Adopt in 2023

The past 12 months have been challenging but as we turn the page on the calendar, it is time to look ahead. Many people see the end of the year as a fresh start – a renewed opportunity to set goals, break old habits and focus on what’s important. For some, this means making a list of promises or resolutions, detailing the good practices they want to carry over to the next year or the new habits or goals they want to achieve over the next 12 months. However, many others, aware of how prone people are to abandon them (more than eighty percent over the first 30 days, research suggests!), choose to skip the tradition altogether.

But whatever you decide to do, the end of the year is always a good time to look at what’s going on in our lives, especially given everything that has happened in the last couple of years. Now may be a good time to evaluate what’s going on around us and consider how it has impacted us so that we can make adjustments and move towards what matters to us. To help you get started, here are eight simple habits that you can easily adopt in 2023.

Build a Resilient Immune System

Over the last three years now, we’ve been presented daily with evidence of the immune system’s amazing strengths and also heartbreaking vulnerabilities. If you haven’t already, now is the time to take a proactive role in your health to build and maintain a strong immune system, starting with getting quality sleep. Deep restorative sleep is where your body’s internal systems regenerate themselves.

We can’t say it enough… Establishing healthy sleep patterns is the most powerful tool you have to maintain good health and EXTEND YOUR LIFE. Eating a healthy diet, avoiding sugar, and taking an immune-boosting supplement containing ingredients at the proper doses (shown to be effective in double-blind, placebo-controlled studies) will go a long way to helping you build a resilient immune system. Remember, your immune system is what stands between you and your fight against disease and infection. (Download our free sleep e-book for tips to fall asleep faster, reach deep sleep, and stay asleep longer)

Establish better sleep habits in 2023

Practice mindfulness

“Being present” is not just another catchphrase or meaningless buzzword. It is about paying attention to our day-to-day activities instead of rushing through life mindlessly. Research shows that being more mindful and present rather than worrying about things that happened in the past or might occur in the future may improve life satisfaction and increase happiness.

Some easy ways to be more present can be taking a few minutes every day to do a guided meditation, writing in a journal, stretching, or going for a walk and noticing the environment around you.

Get more fresh air

Since we have spent most of 2020 cooped up inside, we are all eager to go out and enjoy the great outdoors as soon as we can. Fresh air contains higher levels of oxygen and lower pollution levels, which help dilate blood vessels in the lungs and promotes cellular and tissue reparation in the airways. Fresh air can help your immune system fight off disease more effectively due to healthier white blood cells. It also supplies your immune system with the oxygen it needs to kill and destroy bacteria, viruses, and germs. Fresh air is good for the heart and will help you heal faster. Breathing stale, polluted, or recirculated air makes our bodies have to work harder to get the oxygen they need to rejuvenate our bodies and minds.

Spending time outdoors – especially in green spaces – has also been associated with a lower risk of developing psychiatric disorders. A 2019 meta-analysis of studies comparing indoor and outdoor exercise found that just a few minutes of exercising outdoors in a green space resulted in improved mood and better self-esteem.

Take care of your teeth

Brushing and flossing your teeth regularly not only prevents bad breath and cavities. A growing body of evidence suggests that gum disease, which is often caused by inadequate oral hygiene, may be associated with severe health conditions like heart disease, diabetes, and stroke.

Visit the dentist regularly

Visiting your dentist at least every six months is also important to catch potential problems early and save yourself the literal and metaphorical pain of an emergency dental procedure.

Try a new way of eating

In January, the Mediterranean diet was named the best overall diet for health and wellness for the third time in a row.

The Mediterranean diet is an eating plan based on traditional foods from countries bordering the Mediterranean Sea, including Greece, Spain, and Italy. It involves plenty of fresh vegetables like tomatoes, broccoli, kale, and cucumbers, among others, always emphasizing color and variety. Fatty fish like sardines and salmon make up a significant portion of the diet’s protein intake. Whole grains, like quinoa, brown rice, oats, should be consumed daily in moderation. Red meats should be eaten only rarely, and highly processed foods should be avoided.

Some science-backed health benefits of the Mediterranean diet include:

Reducing inflammation
May reduce the risk for heart disease
May help lose weight and maintain it
May protect against type 2 diabetes
May help reduce the risk of certain types of cancer
May help delay cognitive decline

Cut back on soft drinks and diet drinks

Some studies have linked soft drink consumption with neurological problems, including an increased risk for dementia and stroke. In fact, a study published in 2017 in the journal Stroke suggested that drinking even one soft drink a day may triple a person’s risk of developing dementia.

Unfortunately, diet soda may not be a better alternative. A 2020 study found that artificially sweetened drinks may be just as harmful to cardiovascular health as sugar-sweetened sodas. And if these risks aren’t enough to put down the soda, consider these benefits of cutting back on soft and diet drinks:

Fewer headaches and migraines
More sanative taste buds
Healthier relationship towards food
Improved kidney function
Whiter teeth
Decreased cardiovascular disease risk

Track Your Finances

Financial stress can have major effects on your health. Stress, in general, can cause heart attacks, strokes, and many other serious health issues regardless of the source. Money management is incredibly important, especially in these uncertain times. Tracking your finances is key. Be proactive. Start by using an app or spreadsheet to separate your personal and business expenses. This will give you a clearer view of your spending habits. If necessary, write a budget and get your finances down on paper so you can keep track of your finances at all times. Note what you make, what your monthly responsibilities are, and what your debts are. Once you do get some numbers down, don’t panic! Remember, your health is your most valuable asset.

Create Action Steps

Whatever your goals may be, list the strategies you will implement to reach them. Break down each step into small tasks and give deadlines for each one. By making the tasks smaller, they become less daunting and more achievable. And by giving yourself deadlines for each task, you make the action steps easier to organize.

Making a few simple lifestyle changes can have big payoffs when it comes to your health and happiness.

Best wishes from all of us at Akeso Health Sciences, for a safe, happy, and healthy new year.

ADHD in Adults: What to Know

Adult ADHD

ADHD (attention deficit hyperactivity disorder) is one of childhood’s most common neurodevelopmental disorders, affecting nearly 11% of US children between the ages of 2 and 17. Symptoms of ADHD tend to improve with age because many kids become better at self-regulating as they get older. But contrary to popular belief, ADHD doesn’t go away when a person becomes an adult; in fact, ADHD is considered a lifelong condition, with many individuals actually receiving a first diagnosis well into adulthood. In the United States, ADHD affects an estimated 10.5 million adults, or 4.4% of the adult population.

Who Gets Diagnosed with ADHD?

ADHD is a complex neurodevelopmental disorder that typically involves a combination of persistent attention problems with hyperactive and/or impulsive behavior. Neurodevelopmental disorders like ADHD start during the prenatal (before birth) developmental period, when the brain, the central nervous system, and its pathways are still being formed. This means that regardless of the age that an individual received a diagnosis, every adult with ADHD has had the condition since they were a child.

ADHD affects males and females equally, but most women with ADHD tend to be diagnosed later in life compared to their male counterparts, typically by their late 30s and 40s. Young girls are also diagnosed and treated less frequently than boys – the ratio of boys to girls with ADHD is about 9:1 (i.e., for every girl diagnosed with ADHD, nine boys receive a diagnosis). This difference occurs partly because boys usually display more disruptive symptoms (hyperactivity, aggressiveness, etc.), whereas girls tend to experience more intellectual symptoms (inattention, learning difficulties), making boys more likely to be referred for treatment by parents and teachers.

Common Signs and Symptoms of Adult ADHD

Signs and symptoms of ADHD in adults broadly resemble those of childhood ADHD, although their intensity tends to decrease over time for many individuals. Some adults, however, can experience severe symptoms that disrupt their daily functioning and productivity, especially if they’ve never received support for their ADHD.

Adults ADHD Symptoms Can Include:

Inattention

Missing details or getting distracted easily
Difficult getting started and/or completing tasks
Difficulty focusing and retaining attention
Poor planning
Poor organizational and time management skills
Hyperfocus
Forgetfulness
Feeling unmotivated or procrastination
Problems at work

Impulsivity

Mood swings
Trouble coping with stress
Relationship difficulties
Taking excessively or interrupting other people frequently
Low tolerance to frustration
Restlessness or anxiety
Being easily bored
Substance misuse or addiction
Trouble controlling emotions

Diagnosing Adult ADHD

Diagnosing ADHD in adults can be a difficult ordeal. For one, there is no single test or tool explicitly designed for diagnosing the condition, so healthcare providers must rely on information from multiple sources to arrive at a conclusion. ADHD also shares symptoms with other disorders, so it’s not uncommon for a person to receive an ADHD diagnosis on top of something else. In most cases, a primary care physician or mental health provider will dedicate at least two or more detailed interviews to assess an individual if they suspect ADHD. These interviews may include:

A medical examination to rule out physical health conditions
A detailed family history
Detailed questions about your childhood and adolescence to determine whether you might have had undiagnosed ADHD as a child
Standardized behavioral tests
ADHD rating scales

Treatment for ADHD in Adults

The standard treatment for ADHD is a combination of therapy and medication; medication to regulate the brain at the neurological level and therapy to address specific challenges like lack of motivation and depression, as well as to learn coping skills to manage day-to-day symptoms.

ADHD is not caused by a poor diet or lifestyle factors, like sedentarism or excessive screen time. However, evidence shows that modifying your environment, particularly when it comes to healthy eating, moving more, and getting quality sleep, can greatly improve ADHD symptoms.

Healthy eating: studies show that people with ADHD tend to have naturally lower levels of iron, zinc, and magnesium. Eating a diet rich in these nutrients and taking a high-quality dietary supplement designed to address focus and concentration can help fill nutritional gaps and support healthy cognitive function.

Moving more: research suggests that exercising for as little as 30 minutes a day has the potential to improve memory, improve executive functioning, and boost dopamine production, which helps with attention and thinking.

Quality sleep: Restful, restorative sleep is a powerful tool for improving symptoms of ADHD, particularly mood swings and inattention. If you have trouble sleeping at night, taking a melatonin supplement has been shown to help people fall asleep faster and stay asleep longer.

From Sleep Deprivation to Obesity

Obesity is one of the biggest and costliest public health crises of the 21st century. According to the World Health Organization, 13 percent of the adult population worldwide was obese in 2016, and almost 40 percent of adults over the age of 18 were severely overweight. These numbers, startling as they are, have only increased over the past few years. In fact, data shows that obesity and overweight rates have been steadily climbing over the past five decades, from 14 percent of Americans having a body mass index (BMI) greater than 30 in 1962, to nearly 40 percent in 2019.

Many factors influence a person’s weight. Genetic predispositions and chronic conditions play a big role in someone’s risk of becoming obese or overweight, but lifestyle choices and eating habits are the driving force behind the global obesity epidemic. Lifestyle choices are the behaviors that a person decides to engage in that impact their health in one way or another. For example, exercising, drinking water, and reducing salt and sugar intake are all healthy lifestyle choices. On the other hand, smoking, eating junk food, and drinking too much alcohol are examples of poor lifestyle choices.

One healthy lifestyle choice that we tend to overlook is getting enough sleep. The importance of sleep goes beyond resting when we are tired. Getting a good night’s sleep is essential for a number of functions, ranging from memory formation and consolidation to lowering the risk for heart disease and other chronic conditions. Research also suggests that sleeping well at night helps the body regulate calories more efficiently.

Even though the exact link between sleep and obesity is not fully understood, there is substantial evidence that suggests that people who are sleep deprived have a higher risk of being obese or overweight. Why? One possible explanation is the relationship between sleep and hormones.

When you fall asleep, the body performs thousands of important processes like repairing tissues and secreting cytokines. Cytokines are a cluster of small proteins that help cells communicate and aid with immune functioning. During that time, the body is also flooded with all kinds of hormones, including leptin and ghrelin.

Ghrelin and leptin, known together as the “hunger hormones” are two essential hormones that directly influence your appetite and food intake. Ghrelin is produced by cells in the gastrointestinal tract – aka, the gut – and its main role is to increase appetite. Leptin, on the other hand, is made in the small intestine, and it inhibits hunger and regulates energy balance.

In a research study of 1,024 participants, researchers found that short sleep duration – 7.7 hours or less – not only was associated with a higher BMI; people who slept less also had lower levels of leptin and higher levels of ghrelin. These changes in normal hormonal patterns usually result in more hunger and less satiety, which can lead to obesity and overweight.

Though obesity can be caused by a myriad of factors, the process by which humans gain weight is fairly simple. When you consume more calories than you burn, your body ends up with more energy than it can spend. When this happens, the body stores leftover energy in adipose tissues (fat cells) to be used another time. If you consistently consume more calories than you burn, your body has to keep making new fat cells and enlarging the ones you already had. Conversely, if you decrease your calorie intake or burn more calories than you eat, your body doesn’t need to store as much energy, so fat cells eventually shrink.

Contrary to popular belief, not all calories are burned through exercise. Even when you are resting, the body burns energy by performing vital basic functions like breathing, thinking, and digesting food. Your basal metabolic rate is the number of calories your body needs to perform such tasks. Another one of these functions is thermoregulation, which is the process that allows your body to maintain a normal internal temperature even when it is hot or cold outside. Sleep deprivation disrupts your body’s ability to regulate its internal temperature effectively, potentially slowing down your basal metabolic rate.

The path to obesity is not a straight one. Your family history, the medications that you take, the foods that you eat, and even how long and well you sleep at night can make an impact on both your waistline and your health. Choosing to engage in healthy behaviors like getting enough sleeping, eating a balanced diet, and exercising regularly will not only help you lose weight more easily. Making healthy lifestyle choices is also the best way to prevent chronic conditions like heart disease, diabetes, and many types of cancer.

If you’ve been struggling to sleep at night, here are some quick and easy tips you may want to try:

Avoid caffeine before bed
Don’t eat large or heavy meals at night
Take an effective sleep supplement
Reduce blue light exposure before sleep
Make a bedtime routine and stick to it
Declutter your bedroom

Takeaway:

Don’t ever underestimate the importance of sleep. When it comes to your health and longevity, the amount of sleep you get can make or break you.

Are Headaches Associated with Dementia? What to Know

Last month, the actor Chris Hemsworth announced he’s taking a break from acting after learning through genetic testing that he carries two copies of the APOE4 gene variant, sometimes called the “Alzheimer’s gene.” Alzheimer’s disease is the most common type of dementia, a general term for the loss of cognitive function marked by a severe decline in memory, thinking, and reasoning.

Dementia is caused by damage to brain cells; however, it is not always clear what triggers this damage. Hereditary factors, like inheriting copies of the APOE4 gene, can increase a person’s likelihood of developing dementia, although having copies of this variant doesn’t necessarily mean that a person will definitely develop the condition. In addition to family history, researchers have identified other risk factors that can raise the risk of developing one or more kinds of dementia.

Some of these risk factors are well-documented in the medical literature. According to the Alzheimer’s Society, some 40% of dementia cases can be at least partly attributed to twelve lifestyle-related risk factors:

High blood pressure
Smoking
Type 2 diabetes
Sedentarism
Poor diet
High alcohol consumption
Low levels of cognitive engagement
Depression
Traumatic brain injury
Hearing loss
Social isolation
Air pollution

But as people worldwide live longer and dementia becomes increasingly prevalent, researchers are starting to uncover a strong association between severe cognitive decline and one of the world’s most common neurological concerns: recurrent headaches.

The Link Between Headaches and Dementia

There are several different types of headaches with varying causes and characteristics. They are often divided into two categories: primary and secondary. With primary headaches, head pain is the condition, meaning that the headache isn’t a consequence of a disease or external stimulus. Some examples of primary headaches include migraine, tension and cluster headaches, and hemicrania continua.

Secondary headaches, on the other hand, are either a symptom of a health condition or may be caused by an external factor, such as hormonal or sinus headaches, sensory headaches, hangover headaches, etc. The brain is such a complex organ that it can be hard to pinpoint the exact root cause of any given headache. However, many primary headaches are caused by changes in chemical activity, inflammation of the nerves and blood vessels surrounding the skull, or a combination of these and other factors.

When it comes to dementia, several studies have shown that those with severe cognitive decline are more likely to have experienced more headache episodes (cluster, tension headaches, migraine, etc.) throughout their life than those without dementia. In fact, when researchers asked nearly 680 seniors about their headache history and followed up five years later, those who were diagnosed with Alzheimer’s disease were four times more likely to have reported experiencing migraine attacks at some point.

Currently, theories as to why headaches increase the risk of dementia are still just that; theories. In migraine studies, some researchers have hypothesized that the migraine-dementia link may be related to changes in brain structure, particularly the insular cortex. Other areas, like the temporal cortex, thalamus, amygdala, and anterior cingulate, have also been found to change during a migraine attack and may too be impacted by dementia-related cognitive decline.
But migraines are not the only type of headache that could potentially increase the odds of developing dementia. A meta-analysis published last year in the Cureus Journal of Medical Science revealed that any recurrent headache – especially cluster and tension headaches – could also be a predictor of all-cause dementia, although no cause has been established as of yet.

Preventing or Delaying Dementia

Dementia cannot always be prevented, since some risk factors, like age, genes, and family history, cannot be controlled. However, there are ways to manage other risk factors to cut down your risk or delay the onset of the disease. Here are some easy actions you can take to support your brain health today:

Make smart food choices and stay at a healthy weight: Evidence shows that a diet rich in fresh fruits and vegetables and low in red meats and sugar could help curb dementia risk. Conversely, being overweight or obese and having type 2 diabetes can increase your likelihood of developing dementia down the line.

Don’t smoke: Smoking increases the risk of vascular problems, including stroke, which is an important risk factor for dementia.

Get enough sleep: People who have insomnia are more likely to be diagnosed with dementia than those who don’t. If you have trouble sleeping at night, consider taking a natural supplement.

Manage migraines and headaches: If you suffer from migraines or recurrent headaches, be sure to keep track of your triggers to help reduce the frequency and/or intensity of your attacks (check out our blog for hundreds of resources about headache hygiene and how to prevent and treat migraines). A nutritional supplement with brain-healthy ingredients can also help fill nutritional gaps and support you during migraine attacks.

A final word

Studies show a strong association between all types of headaches and developing dementia later in life, particularly when it comes to frequency and intensity. While more research is needed to determine the exact reason for this increased risk, if you suffer from recurrent headaches or migraine, it is important to adopt daily habits to support your brain health and lessen the likelihood, intensity, and severity of your attacks.

Nutritional Supplement for Menstrual Migraine Sufferers Could Super-Charge Weight Loss

Super Charge Your Weight Loss Efforts – Nutritional Supplement for Migraine Sufferers Has Additional Benefits

Dieting and exercising but still can’t lose weight? Hormonal imbalance and insulin resistance could be the culprits.

Address the real problem and watch the body fat drop off!

Healthcare practitioners often hear women complain that they do exercise and try to watch their diet and get their vitamins and minerals from sources like a patriot power greens drink but their weight loss is very slow or non-existent, and they even gain weight and body fat. How can this happen? The answer is like the engine of a car, the body is a complex machine and many systems can malfunction. If your car is getting poor gas mileage, a mechanic or an auto dealer may tell you to drive slower to get better gas mileage, but if your spark plugs are fouled or mistimed, you will never see the benefit of improved mileage despite your efforts to drive slower. Similarly, a lack of weight loss or even weight gain after dieting and exercise can be explained and conquered, once disruptive hormonal imbalances and blood sugar irregularities (insulin resistance) are corrected.

Most women are familiar with the many pounds that some women gain during the time of the month while experiencing PMS. This is an example of how a simple hormonal fluctuation can cause weight gain – without you consuming one extra calories. Likewise, many of you have seen the middle-aged weight gain and body fat increase of many middle-aged women who are approaching menopause. This is yet another example of how hormonal changes can cause significant changes in your weight and body composition, without consuming extra calories (which are normally thought to be the reason for weight gain). Studies show that 90% of women gain weight between the ages of 35 – 55.

Hormone changes and weight gain are directly related, and balancing your hormones is essential to prevent this weight gain. Weight gain during perimenopause is actually hormonal weight gain, and much of this weight may locate in the abdominal area. Cortisol is a hormone that we release when we’re under stress. Fat cells contain more cortisol than other cells. Fat cells located deep in the abdominal area that surround our organs contain the most cortisol. Cortisol increases the accumulation of fat in these cells and INSULIN RESISTANCE increases the abdominal accumulation of fat as well CAUSING SIGNIFICANT WEIGHT GAIN AND SUBSTANTIAL HEALTH RISK! Estrogen, progesterone, and even testosterone levels can fluctuate quite significantly a few days before and after menstruation leading to migraines and causing symptoms of PMS (Premenstrual Syndrome) and PCOS (Polycystic Ovary Syndrome) such as:

PMS Symptoms:

Menstrual migraines
Mood swings
Irritability
Depression
Anxiety
Fatigue
Insomnia
Changes in libido
Overeating
Cravings, especially for salty or sweet foods
Acne
Hives
Abdominal and pelvic cramps
Bloating
Weight gain
Headaches
Breast swelling and pain

PCOS Symptoms:

Hair loss: similar to male pattern baldness
Obesity and the inability to lose weight
Acne
Insulin resistance: The body does not respond well to insulin, which controls blood sugar levels and can lead to Type II diabetes and abdominal weight gain.

High insulin levels due to insulin resistance increase the production of the male hormone, testosterone. High testosterone levels cause symptoms such as body hair growth, acne, irregular periods, and weight gain (all of these are PCOS symptoms). The testosterone causes much of the weight women gain to be in the abdominal area, which is where men carry much of their excess weight. Thus, it can be seen that the “Terrible -Twosome” of hormonal fluctuations and insulin resistance can wreak havoc on a woman’s overall health as well as her ability to prevent weight gain and lose weight. This “Terrible-Twosome” is also directly related to the occurrence of menstrual-related migraines.

Headaches in women, particularly migraines, have been related to changes in the levels of the female hormones estrogen and progesterone before, during, and after a woman’s menstrual cycle. Fluctuating hormones associated with menstrual migraines, PMS and PCOS can be controlled through specific doses of naturally occurring compounds.

A combination of naturally occurring compounds will not only help control menstrual migraines, but they will also control the following:

Debilitating symptoms of PMS and PCOS
Hormonal weight gain even after dieting and exercising failed to work

These natural compounds are:

High dose Riboflavin (Vitamin B-2, 400 mg/day)
Puracol Feverfew (100 mg/day)
Magnesium (citrate/oxide, 360mg/day)
Chasteberry extract (175 mg/day)
L-Theanine (100 mg/day)
D-Biotin (15 mg/day)
Pyridoxine Hydrochloride (vitamin B-6, 100 mg/day)

Of course, for women who suffer from migraines occurring around their period, the combination of natural compounds above may be the break they have been searching for. But the real breakthrough is the ability to nutritionally support women with menstrual migraines but also the accompanying symptoms listed above and unwanted weight gain.

MigreLief +M, Akeso Health Sciences’ Menstrual Migraine Supplement contains the ingredients listed above known to be beneficial for women suffering menstrual or hormonal migraines, PMS or PCOS by helping to balance blood sugar and hormone fluctuations while supporting healthy cerebrovascular tone and function. Weight loss benefits are an added boon.

To learn more about the individual ingredients in MigreLief+M visit /migreliefm/active-ingredients

Autobiography in 5 Short Chapters – Life Metaphor, Food for Thought

Excerpted from “There’s a Hole in My Sidewalk” by Portia Nelson, an American author, actress, and singer, this is great food for thought. Make your own application to the metaphor. It speaks volumes.

AUTOBIOGRAPHY IN 5 SHORT CHAPTERS

Chapter I

I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am helpless.
It isn’t my fault.
It takes me forever to find a way out.

Chapter II

I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.

Chapter III

I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in … it’s a habit.
My eyes are open.
I know where I am.
It is my fault.
I get out immediately.

Chapter IV

I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter V
I walk down another street.

About the author: Portia Nelson was an author, singer, composer, lyricist, painter, photographer, and actress. Her book of poetic musings, There’s a Hole in My Sidewalk: The Romance of Self-Discovery became a mainstay of twelve-step programs. Ms. Nelson has appeared in such films as The Sound of Music, Dr. Doolittle, The Trouble with Angels, and The Other, and she appeared on the television soap opera, All My Children, as Mrs. Gurney for many years and appeared on Broadway in the award-winning musical The Golden Apple. Over the years, Portia has written the music and lyrics for many revues, television specials, and films.