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.

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.

This Flu Season Might Be One of the Worst Ones Yet: How to Mount a Lasting Defense

Flu season is upon us, and according to data published recently by the Centers for Disease Control and Prevention (CDC), flu case numbers and hospitalizations are already at a record high. Adding extra support to your immune system arsenal is crucial, especially during the colder months.

In the United States, the winter flu season generally gets underway around December or January but this one started early and has been complicated by the simultaneous spread of other viruses. This year has also seen an unusually strong wave of RSV, or respiratory syncytial virus, a common cause of cold-like symptoms that can be serious for infants and the elderly.

In addition to the high numbers, we’re seeing already, epidemiologists believe that Australia’s flu season –which ends before ours (October) – can give us some indication as to how bad the flu season will be in the Northern Hemisphere.

Australia and New Zealand, which are in the Southern Hemisphere, experience their winter – and therefore their flu season – before ours, and this year both countries had their worst flu epidemics in five years. As we’re beginning to see in the US, the season started, and peaked, earlier than usual, giving the virus more time to spread. And according to government surveillance reports, cases were three times higher than the average.

Of course, predictions are just predictions, so there was no guarantee that our flu season would be as bad. But other factors, including the fact that Covid-19 is still in the picture, widespread vaccine reluctancy, unknown vaccine efficacy, and that folks are not wearing face masks or washing their hands as intently as they were doing it at the height of the pandemic, could indeed mean that more people are going to get sick with respiratory viruses, such as the flu, this year.

Update December 2022: This flu season’s ferocious start has led to record-shattering levels of transmission and massive strains on the American health system.

Some portion of this steep rise in cases is related to the fact that more people are being tested for the flu than in previous years. Over the month of November, about twice as many flu tests were done at clinical labs nationwide as during the same period last year (about 540,000 versus 265,000). More testing means more cases will get picked up.

However, there are corroborating warning signs that this is truly a bad season. Flu hospitalizations have been off the charts and are rising quickly.

Woman with flu

How to Stay Healthy This Cold and Flu Season

Viral infections like the influenza virus, Covid-19, and the common cold are illnesses caused by a variety of viruses that affect the upper or lower respiratory tract. Upper respiratory tract infections, like the flu and the common cold, affect the sinuses and the throat, and lower respiratory infections, such as bronchitis and pneumonia, affect the airway and the lungs. Other infections, like Covid-19, begin in the upper respiratory tract, and, in serious cases, might make their way down to the lower respiratory tract.

While the severity of these infections varies widely, the majority of viral respiratory illnesses get transmitted in the same way: by coming in direct contact with an ill person or an infected surface. Fortunately, there are several things you can do to lower your risk of catching a virus or getting seriously ill if you do get infected.

Develop Healthy Habits

Wash hands frequently

Get plenty of sleep

Sleep and the circadian system exert a strong regulatory influence on immune functions. During sleep, your body releases cytokines, which are essential for the regulation of the immune system. Cytokines are required in increased amounts when you are attacked by a pathogen or are under stress. The level of cytokines increase during sleep, and therefore lack of sleep hinders the body’s ability to fight infections.

Reduce stress when possible

Stress increases the levels of cortisol that circulate in the body. Elevated levels of cortisol can lead to decreased immune function. Evidence shows that the stress hormone decreases the body’s total number of lymphocytes, the number of white blood cells that help fight off infection. The fewer lymphocytes the body has, the more at risk it is for viruses and bugs.

Stress can also impact the immune system indirectly. Some people use unhealthy behaviors to cope with stress such as smoking, excessive drinking, and overeating. These behaviors can also compromise the effectiveness of the immune system.

Wash your hands

You’ve probably heard this a million times before, but it’s worth repeating. Washing your hands with soap and water (or an alcohol-based hand sanitizer, if there isn’t soap and water available) is a simple and effective infection control measure that can reduce your risk of viral respiratory illnesses by up to 44%. Key times when you should be washing your hands include:

Before and after eating
Before and after being in contact with someone who’s ill
After using public transportation
When your hands are visibly soiled
After getting home
After coughing, sneezing, or blowing your nose

Developing health habits is not enough…

Bolster Your Immune System with an Immune Support Supplement

Developing healthy habits is important to support your immune system and help it defend against those stressors while lowering your risk of further issues.
However, even if you do your best to adopt healthy habits, at times your immune system could still face challenges.

This is where a powerful immune support supplement comes in.

A strong immune system is what stands between you and your fight against disease and infection. Amidst the past and recent challenges to our health, taking extra measures to ensure you stay healthy includes fortifying your system with critical immune boosting vitamins, minerals and herbal extracts that have been clinically proven to promote the body’s natural innate and adaptive immune mechanisms and provide powerful antioxidant support for a healthy response to immune stressors.

Benefits of an Immune Support Supplement

There have now been many studies demonstrating that the supplementation of specific vitamins, minerals and plant extracts can quickly and significantly improve immunity. For a more in-depth analysis read our Immunity White Paper at ImmunityWhitePaper.com The right immune supplements at the correct doses can;

Promote a healthy immune response
Support a healthy inflammatory response.
Provide antioxidants
Stimulate immune cells
Help ward off illness

Which Immune Support Supplements Yield the Best Results?

This well-researched immune-modulating super nutrient combination is a must!

Vitamins: A, C, D3, and Biotin (B7) – Known for boosting overall wellness and their strong antioxidant, anti-inflammatory, antiviral and antibacterial properties as well as stimulating immune cells
Minerals: Zinc and Chromium Picolinate – Known for regulating immune response and fighting free-radicals
Herbal Extracts: Elderberry, Andrographis, Eleuthero (Sibering Ginseng) – Protect against oxidative stress and activate immune cells

Vitamin A is another essential vitamin that aides in immune support. It helps regulate the response of the immune system and supports the body’s ability to fight infections. It also regulates the antibody response of the immune system.

Vitamin D – is essential for immune function and has an overall protective effective. It is known for promoting a healthy immune response. Low levels of Vitamin D can lead to compromised immune function and an increased risk of upper respiratory infections. The role that vitamin D plays in keeping the immune system healthy is very complex because the immune system has to be perfectly balanced. If there is too much stimulation, autoimmune diseases can occur. If there is not enough immune system activity, frequent infections can occur. Evidence shows that daily and weekly vitamin D supplementation can help keep the immune system balanced and working properly especially during cold and flu season.

Vitamin C is critical to our immunity. It is a powerful antioxidant that helps protect against damage from free radicals and oxidative stress, plus it can help promote the production of white blood cells and protect against upper respiratory infections. Vitamin C is also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones.

Biotin (Vitamin B7) has been deemed by medical experts as indispensable in human health. Biotin affects immune cell expression and improves blood glucose management in the body. Sugar has detrimental effects on the immune system. Biotin also supports energy.

Zinc acts as the gatekeeper of immune function. It specifically protects tissue barriers in the body and protects against foreign pathogens. It increases the strength of the immune system and promotes a healthy inflammatory response and healthy respiratory function.

Chromium (Picolinate) promotes a healthy metabolic system and helps regulate blood glucose. Although glucose is vital for the proper function of immune cells, a high amount of glucose can lead to impaired function of the immune system.

Elderberry (Sambucus) is a plant packed with antioxidants and vitamins that boost your immune system and enhance the immune response. It may also help reduce inflammation, lower stress, and protect your heart.

Andographis is known for its anti-inflammatory effects. This herb contains andrographolide, a terpenoid compound found to have antiviral effects against respiratory-disease-causing viruses. It also exhibits immunomodulatory effects by effectively enhancing cytotoxic T cells, natural killer (NK) cells, phagocytosis, and antibody-dependent cell-mediated cytotoxicity (ADCC).

Eleuthero (Siberian Ginseng) has been shown to modify immune responses and is mainly used for its immune-stimulant properties.

Important note: Combining Andrographis and Eleuthero work synergistically meaning they enhance each other’s immune boosting potency and effectiveness substantially.

The Takeaway –

We are in the midst of a record high flu season. Many people experienced major life changes and picked up unhealthy hard to break habits during the prior pandemic lockdown including unhealthy diet, reduced exercise and poor sleep – all stressors that can weaken the immune system. Even if you do your best to adopt healthy habits, at times your immune system could still face challenges and adding a powerful immune supplement to your immune system arsenal can make all the difference!

Consider Akeso’s 24/7 Immune Defense Supplement, a 9 in 1 Combination of Nature’s Top Defenders

SAVE 40% – COLD & FLU SEASON SALE

4 Reasons to Start Adding Chia Seeds to Your Food Today

If you grew up in the 80s and 90s, the word “chia” (or ch-ch-ch-Chia!) probably springs to mind images of funky terracotta planters covered with sprouting chia seeds resembling animal fur or hair. Back then, chia “pets” were a staple of mail order TV infomercials and the quintessential “secret Santa” gift. A few years later, during the early 2000s, chia seeds were rebranded as a health supplement and a nutritional powerhouse, effectively earning a spot in the superfood hall of fame alongside the likes of kale, quinoa, spirulina, maca, turmeric, and many others.

Chia seeds are tiny, measuring roughly 2 millimeters long and 1 millimeter wide, but that doesn’t mean that they don’t pack an impressive nutritional punch. Archeological evidence suggests that ancient Aztec and Mayan warriors may have used chia seeds as their sole source of food and energy during long-distance travels as early as 3,5000 B.C. In fact, in Mayan chia means “strength,” which probably has to do with the large amounts of energy that these tiny seeds are able to provide with each serving.

Aside from being incredibly nutritious, these good-for-you seeds also boast a few unique characteristics. For one, mixing chia with any liquid – juice, water, milk, etc. – causes the outside of seeds to form a gel-like coating that changes their texture from crunchy to thick gel making them the perfect ingredient for puddings and oatmeal. And they can also absorb up to 12 times their weight in liquid, which makes them excellent for keeping baked goods moist.

Health benefits of chia seeds

Chia seeds are an incredible source of vitamins, minerals, and antioxidants. Here are a few of their most impressive health benefits.

They are loaded with nutrients and antioxidants

Everybody talks about chia seeds as a nutritional “powerhouse,” but just how nutrient-dense are they really? Let’s take a look at their nutritional profile.

One ounce of chia seeds – roughly two tablespoons contain:

Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Carbs: 11.9 grams
Fiber: 9.8 grams
Calcium: 14% of the daily value (DV)
Iron: 12% of the DV
Alpha-linolenic acid (ALA): 5 grams
Magnesium: 23% of the DV
Phosphorus: 20% of the DV
Vitamin B1 (thiamine): 15% of the DV
Vitamin B3 (niacin): 16% of the DV
Zinc: 12% of the DV

Additionally, chia seeds are packed with heart-healthy and anti-cancer antioxidants, including:

Caffeic acid
Chlorogenic acid
Kaempferol
Quercetin

They might improve your cardiovascular health

Cardiovascular disease is the number one cause of preventable death worldwide, but experts agree that small lifestyle changes, like doing as little as 10 minutes of moderate physical activity every day and eating a healthier diet can go a long way in preventing heart issues and premature death. Certain foods can negatively influence your blood pressure, cholesterol, inflammation and triglycerides levels, all of which are risk factors for heart disease. Conversely, other foods can help decrease inflammation, protect your arteries, and promote proper heart functioning.

Chia seeds contain remarkably high levels of heart-healthy fatty acids, including alpha-linoleic acid or ALA, a type of omega-3 that has been shown to decrease the risk of arrhythmia, heart attack, and stroke. In fact, these wonder-seeds are one of the richest plant sources of ALA, packing more than twice the recommended amount of ALA in a single serving.

They could help you balance blood sugar levels

The Centers for Disease Control and Prevention (CDC) estimates that nearly 100 million US adults – roughly 1 in 3 – have prediabetes, which is defined as higher than normal blood sugar levels (i.e., a fasting blood glucose of 100–125 mg/dl) that are not yet quite high enough to warrant a type 2 diabetes diagnosis. It is also estimated that about 80% of people with prediabetes don’t know that they have it.

Research suggests that up to 70% of individuals with prediabetes will go on to develop type 2 diabetes, a condition in which the body doesn’t use or regulate glucose (sugar) properly. Type 2 diabetes is associated with a wealth of health complications, including:

Heart disease – people with diabetes are up to five times more likely to develop heart disease or have a stroke
Eye problems – chronically high levels of blood glucose can damage eye nerves and potentially lead to blindness
Dementia – uncontrolled type 2 diabetes seems to increase the risk for dementia-related disorders, including Alzheimer’s disease

The good news is that prediabetes is reversible, meaning that there are things you can do to return your blood sugar levels to normal and prevent or delay your risk of developing type 2 diabetes and related health problems. One way to maintain healthy glucose levels is by adding more fiber to your diet – and chia seeds are a fantastic source. Two tablespoons of chia seeds contain about 10 grams of fiber, which is twice as much fiber as an apple (depending on your needs, that’s between 30 and 45% of the recommended daily value).

In addition to helping regulate blood sugar levels, the fiber in chia can also:

Help regulate bowel movements
Promote healthy weight loss and maintain a healthy weight over time
Keep you full for longer
Lower “bad” cholesterol levels
They help to combat chronic inflammation

The inflammation theory of disease proposes that all diseases share an underlying root cause: chronic inflammation. Currently, this theory is just that – a theory – but mounting evidence suggests that a huge number of health conditions – heart disease, cancer, diabetes, digestive disorders, asthma, eczema, hypertension, autoimmune conditions, arthritis, and many, many more start with low-grade inflammation at the cellular level.

Aside from stress and environmental factors, diet is a major catalyst of chronic low-grade inflammation. Refined carbohydrates, red and processed meats, and trans fats are a few of the many foods that promote inflammation. Fortunately, there are also many other foods – including chia seeds – that can help fight inflammation in the body.

Chia seeds are high in a number of potent antioxidants that are known for combatting free radicals that trigger inflammation and cause cellular damage, namely caffeic acid and kaempferol. Therefore, it is possible that eating chia seeds regularly can help reduce inflammatory markers and lower your risk of certain diseases.
How to use chia seeds

Chia seeds are easy to incorporate into your diet because they are tasteless and don’t need any special prep. A favorite way to eat them is by soaking them in your beverage of choice and mixing in your favorite fruits, nuts, or seeds to make them into a delicious healthy pudding. Another popular option is incorporating them into overnight oats for a super-filling breakfast. Here is the base recipe for each, make them your own by adding your favorite mix-ins:

NOTE: For weight-loss or maintaining healthy blood sugar levels, avoid adding excess sugar to your chia seed recipes.

Chia Pudding
2 tablespoons chia seeds
½ cup plant milk or liquid of choice (almond milk, coconut milk, oat milk, water, orange juice, regular milk or yogurt)
1 teaspoon sweetener of choice (honey, agave, maple syrup, stevia or other sugar substitute)
Fruits, nuts, seeds, shredded coconut (unsweetened) or other mix-ins of choice
Optional – Protein powder

Note: This is a good opportunity to sneak extra protein into your diet by adding protein powder of your choice or even Greek yogurt which is high in protein.

Pour all ingredients into a jar and mix well. Cover the jar and let sit in the refrigerator for 2 hours or until you’re ready to eat. Enjoy!

Overnight Oats
½ cup old-fashioned rolled oats
½ cup plant milk or the milk of your choice
¼ cup vanilla yogurt (regular or Greek)
¼ teaspoon vanilla extract optional
1 tablespoon sweetener of your choice (or to taste)
1 pinch salt
Mix-ins of choice

Place all ingredients in a jar or bowl and mix well to combine. Cover and refrigerate overnight or for at least 8 hours. Add mix-ins of choice and enjoy! For delicious and eye appealing parfaits you can layer any combination of overnight oats, chia pudding, fruit, coconut flakes, nuts and garnish.

10 Helpful Back to School Tips for ADHD Students & Parents

Back to school can be a stressful time for all students, but especially for those with ADHD.

The shift from summer vacation to a new school year is abrupt and filled with uncertainty. With new teachers, classrooms, and routines, there are a lot of unknowns. And for children with ADHD, that uncertainty can breed anxiety.

But back-to-school time doesn’t need to be something to dread. With the right planning and prep, you can ease back-to-school fears and smooth out the transition – for ADHD students and parents.

So read on for 10 back-to-school tips for ADHD that’ll help set the school year up for success:

1 – Set Goals

Setting goals sets the tone for the new school year and helps your child reflect on what’s important to them. Talk about their strengths and areas of improvement. Then help them create goals based on their responses.

It could be turning homework in on time, getting a good behavior report, or making new friends. Whatever they choose, be sure the goal is clear and achievable.

When it comes to goals, a little motivation goes a long way. So once goals are set, brainstorm rewards to celebrate when a goal is met. It could be extra screen time, a playdate, or even a special outing.

2 – Get Clear on Routines

Transitioning from the freedom of summer to the structure of school days can be quite the shock. Having clear routines can make all the difference for your children and for you!

Setting up routines ahead of time prevents morning mayhem and helps start the day off right. Have a family meeting and map out your morning, after-school, and evening routines.

Get your children involved, so they feel invested in the routines. Be sure to post a visual schedule of routines, so your child knows what to expect.

When planning routines, aim to do as much as possible the night before, so mornings run smoother. Some evening to-dos may include picking out clothes and packing lunches and backpacks.

Once routines are set, try a practice run before the big day. This’ll help work out any kinks so you can make adjustments as needed.

3 – Create a “Launch Pad”

Getting out the door on time can be challenging for kids with ADHD. Between backpacks, lunch bags, homework, and books, there’s a lot to remember! But there’s a secret weapon that can cure the morning chaos and start the day off right: having a “launch pad.”

A launch pad is a designated space, typically by your front entrance, that has all “out the door” items. It can be as simple as a small table or a shelf on a bookcase (you can find plenty of inspiration on Pinterest). Find what works best for you.

Whatever launch pad you choose, give each child their own bin, basket, or crate to house all their morning essentials. Have your child prep their launch pad the night before. That way, in the morning, they can just grab and go!

4 – Keep a Calendar

Organization is often a struggle for kiddos with ADHD. So to help them stay on top of things, post a family calendar.

Having a monthly calendar helps keep track of all upcoming school events, sports practices, after-school activities, and project due dates. Post the calendar somewhere everyone can see it (like the fridge) and refer to it daily.

Kids with ADHD thrive with predictability. Ask your child questions about what’s coming up on the calendar, so they know what’s going on. Knowing what to expect eases anxiety and gives children with ADHD a sense of control.

5 – Set up a Study Space

Children with ADHD are bombarded with distractions at school. So do what you can to create a peaceful learning space at home.

Choose a study area where there are minimal distractions. It could be the kitchen table, a desk in a common area, or even parked on the couch with a lap desk or clipboard. Experiment and find what works best for your child.

If you have several children, spread them out to prevent distractions. Or, if they’re using a shared space, consider using desk dividers to help them stay focused. Since children with ADHD have attention issues, be sure you’re in earshot so you can help keep them on track.

Many children with ADHD are run ragged by the end of the school day. So when you get home, consider giving them some time to chill and reset. A little goes a long way; even 10-15 minutes will do.

Also, be sure to give breaks often when working on schoolwork. For school-aged kids, aim to take a break every 15-20 minutes. For teens, every 30 minutes is a good place to start.

Having supplies tidy and organized can also make homework time more efficient. So consider creating a homework caddy to keep supplies handy.

6 – Meet with Your Child’s Teacher

If possible, set up a meeting with your child’s teacher before the first day of school. Discuss your child’s history, their ADHD, and what strategies worked well last year. This is also a great time to review any 504 accommodations or IEP goals so you can get a plan in place.

Get a communication plan so you stay in the know about behavior, upcoming assignments, and school events. Find out how you can support your child’s teacher to help make this year a success.

Plan to check in after the first week to see how things are going and keep the lines of communication open.

7 – Celebrate Wins (Big & Small)

Children with ADHD (and all children, for that matter) thrive on positive reinforcement. So be sure you’re dishing out plenty of encouragement when things go well.

Celebrate all wins, both big and small. It could be a good behavior report, turning their homework in on time, passing a test, or simply getting to bed on time. Do your best to catch your child being good as often as possible, and offer plenty of praise.

8 – Get Back on a Sleep Schedule

Summertime throws off sleep schedules. Kids stay up later and sleep in longer, which can make back-to-school time a rude awakening (pun intended). If your children have been sleeping at odd hours, it takes time for their bodies to adjust.

So try gradually getting your kids to bed earlier in the weeks leading up to school. Studies show that getting quality sleep can help reduce ADHD symptoms.^[1] So practicing good sleep hygiene is crucial all year long.

9 – Get Exercise

When planning after-school activities, consider getting some exercise in the mix. This could mean joining a sports club, going for a bike ride, or taking a study break to jump on the trampoline.

Research shows exercise helps with depression, anxiety, aggressive behaviors, and social problems in children with ADHD.^[2] In one study, children took part in an exercise program for 11 weeks. Both parents and teachers reported fewer ADHD symptoms in children who participated.^[3]

Physical movement can also help kids with ADHD burn off any anxious energy about returning to school. So be sure to set aside time for them to get their body moving!

10 – Plan Healthy Meals

Before school starts, plan out a weekly meal plan of nutritious meals and snacks. An ADHD-friendly diet includes plenty of fruits, vegetables, whole grains, healthy fats, and protein.

Protein is the key – as it prevents blood sugar spikes that can aggravate ADHD symptoms. So plan for some protein at every meal and snack. Limit sugar, simple carbs, and artificial additives as much as possible, as they may trigger symptoms.

Breakfast is especially important, as it provides fuel for the day. Some nutritious, protein-filled breakfast ideas include:

Scrambled eggs with toast
Yogurt parfait with fruit and nuts
Oatmeal with peanut butter and banana

For extra help, consider adding in some targeted nutritional support. Certain nutrients support healthy cognitive function and help improve focus, mental clarity, and alertness.

^[1] https://pubmed.ncbi.nlm.nih.gov/27614815/

^[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6867774/

^[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6787573/