4 Effects of The Pandemic on Children

In the age of the COVID-19 pandemic, a constant burden is present on humanity’s shoulders. The fear of infection, necessary social isolation, and altered home-living practices have disrupted the lives of adults and children alike. Families across the country are still adapting to the evolving changes in daily life caused by the COVID-19 pandemic.

Despite COVID-19 itself not heavily impacting children’s physical health, its pandemic has shown to have several adverse effects on pediatric health. In a situation that involves constant change, such as a pandemic, children are likely to develop unpleasant symptoms. The altered routine, limited social interaction, imbalanced nutritional intake, restricted physical activity, and frequent pandemic-related news and stress result in children becoming a vulnerable group during the pandemic.

Medical professionals have reported an escalation of physical symptoms, such as headaches, tummy aches, and panic attacks, experienced by healthy children that have not been infected by the coronavirus. Mental health issues have also increased in children during the pandemic.

This article will dive into the four effects the COVID-19 pandemic has on children’s health.

1. Increase in Headaches and Migraines

Migraines are not just for adults. Children are subject to migraines along with tension and chronic headaches. Migraines are prevalent in about 10% of children ages between 5-15 and up to 28% of adolescents. Also, headaches are one of the most common somatic complaints in children.

Migraine can be considered a disorder of psychobiological adaptation where internal and external environmental factors interplay with a genetic predisposition. Internal and external environmental influences include hormonal, psycho-emotional, psycho-social, climatic, dietary, or other factors.

In children, signs of the severe, occasional headache include not wanting to eat, feeling nauseous, vomiting, looking pale, acting grouchy, etc. Most children’s migraines end within two hours or with the help of medication.

Psychological stressors, such as the pandemic and all things related to it, are potential triggers involved in recurring migraine episodes and headaches in children. In one study, pediatric patients with headaches were asked to fill out a questionnaire. This questionnaire helped identify any changes in headache characteristics and lifestyle factors that occurred after the beginning of the pandemic.

According to the results, chronic or daily headache disorders increased from 30% pre-pandemic to 49% since the pandemic started. Constant daily headaches also rose from 20% to 32%. In addition, about half of the patients, 46%, reported their headaches to be worse after the start of the pandemic. On the opposite hand, it was also found that episodic headaches declined from 70% to 51%.

According to Cleveland Clinic, the COVID-19 pandemic contributes to the increase of stress headaches children are experiencing. This increase is particularly prevalent with the back-to-school stress children face as they are experiencing more learning challenges and a lack of stability in the academic and social environments.

2. Increase in Obesity

COVID-19 isn’t the only pandemic humans are facing. Obesity is a whole pandemic all on its own and is a major health concern in the United States. Around one in six children are obese. Childhood obesity is a greatly dangerous medical condition that sets children on the path to health problems that were once known to be adult only problems, such as high cholesterol, diabetes, and high blood pressure. Obesity in children can also lead to depression and poor self-esteem.

The COVID-19 pandemic causes significant changes in children’s lives, including alterations in play, socialization, nutrition, sleep, and screen time. With the schools closed, many children lost their access to nutritious food, social networks, and mandatory physical activity. They became restricted to their homes with increased stress and screen time, irregular mealtimes, disruptions in family income, lack of physical activity opportunities, and less access to nutritious foods.

These consequences of the pandemic have led to unhealthy weight gain in children and an increase in the prevalence of childhood obesity. According to the CDC, the body mass index (BMI) of 432,302 persons aged 2–19 years has approximately doubled after the start of the pandemic. Those who experienced the greatest increase in BMI were persons with pre-pandemic overweight or obesity.

According to a study with 2111 young participants, the number of meals and their frequency increased by 50% during the pandemic. That is why, to prevent excessive weight gain, healthy eating behaviors and exercise habits should be encouraged.

3. Increase in Mental Health Problems

With change and uncertainty comes troubled mental health, especially in children. Social isolation, constant exposure to COVID-19 information, parental stress, changes in routine, lack of physical activity, increased screen time, and perceived risks are severely unpleasant to children, if not traumatizing. Such factors might trigger symptoms of mental health issues in children.

During the COVID-19 pandemic, anxiety, depression, and mood disorders were the most common mental health issues reported by children. The dramatic changes in their lives along with differences in parental behaviors have shown to be perceived as threats by children and a cause for anxiety. Anxiety can often manifest itself as physical symptoms.

Parental stress is one of the factors responsible for negatively affecting children’s emotional and mental health during the pandemic. In addition, the financial hardships and stress that many parents and families have faced during this time have led to a greater risk of child abuse and neglect.

In a study conducted in Italy and Spain with 1143 parents as participants, it was found that 85.7% of their children experienced changes in their emotional state and behavior during quarantine. Common symptoms included nervousness, restlessness, irritability, boredom, loneliness, worry, and uneasiness.

4.Risks on Child Development

Child development refers to the physical, language, psychological, and emotional changes in a person from birth to the beginning of adulthood. Though data is still scarce, the pandemic could be causing potential risks to the development of children.

The developmental risks due to the pandemic could be caused by confinement, increased parental stress, risk of illness, among other factors. The situation could become an adverse childhood experience that generates stress. This could lead to possible losses of brain development and developmental delays.

Final Thoughts

A child doesn’t have to contract COVID-19 to be affected by it. The pandemic itself could have many adverse effects on children’s health and well-being. The COVID-19 pandemic has been shown to increase the risk of headaches and migraines, childhood obesity, mental health issues, and child development issues in children.

How Sugar Suppresses the Immune System – Everything You Need to Know

The pandemic has put immunity at the forefront of everyone’s minds. Now more than ever, immune-boosting habits like regular exercise, quality sleep, and stress relief are crucial. Yet, even if you’re working out and taking vitamins every day, one food could be sabotaging your immune system.

Yep, you guessed it – SUGAR. We’ve all heard the phrase ‘sugar and spice and everything nice.’ Well, what sugar does to your immune system is anything but nice. This article will spell out how sugar harms your immune function, offer tips to get control of your sugar habit and share the benefits of the one important ingredient that almost all immune-boosting supplements overlook.

How Sugar Affects Your Immune System

When you eat sugar, it causes a spike in your blood glucose (aka your blood sugar). In time, elevated blood glucose can lead to insulin resistance and diabetes. However, it also impairs your immune system in several ways. I’ll lay out a few of them:

High sugar intake leads to elevated blood glucose levels. This increases the release of pro-inflammatory cytokines, which dampens your ability to fend off foreign invaders.
Neutrophils are white blood cells that serve as the first line of defense in your innate immune system. They ‘eat’ harmful pathogens such as bacteria and fungi. High blood sugar activates the release of the enzyme protein kinase C, which inhibits neutrophil function. This gives pathogens a chance to set up shop!
Studies show high blood sugar can also decrease interleukin-6, a part of your innate and adaptive immune system that helps regulate the immune response.
Research reveals high sugar diets increase gut permeability and can tip the balance of your microbiome so that the bad guys outnumber the good ones. This is bad news, as 70-80% of your immune system lives in your gut! That’s why if you want a robust immune system, good gut health is key.

As if that weren’t enough, eating a high sugar diet also puts you more at risk for dangerous outcomes from Covid-19. For example, high blood sugar can lead to insulin resistance and eventually diabetes. Studies show people with type 1 and 2 diabetes have increased mortality rates from Covid-19.

However, even if you don’t have full-on diabetes, high blood sugar can still worsen Covid outcomes. For example, one study found that people with elevated blood sugar were over three times more likely to die from Covid-19!

While this is scary, the good news is you do have the power to cut back your sugar intake to bolster your immune system. I’ll offer some tips to help do just that in an upcoming section. For now, let’s answer everyone’s burning question…

How Much Sugar is Too Much?

The average American eats around 77 grams of sugar a day. That’s about 19 teaspoons a day, or 60 pounds of sugar a year!

For many, spending more time at home combined with the stress of the pandemic has fueled sugar cravings even more. Unfortunately, giving in to these sugar cravings wreaks havoc on your immune system.

One study found that 100 grams of sugar (in the forms of glucose, sucrose, honey, and orange juice) significantly decreased neutrophils’ ability to ‘eat’ bacteria. The effects were most pronounced 1-2 hours after eating sugar, but the effects lasted 5 hours.

Since sugar is added to loads of packaged foods, it’s easy to reach the 100-gram mark without even trying. Here’s what I mean:

One 16.9 ounce bottle of soda = 55 grams of sugar
One tub of yogurt = 31 grams of sugar
One protein bar = 17 grams

For a grand total of 103 grams of sugar. And there wasn’t even any cake or ice cream on the menu!

What’s the ‘Sweet Spot’ When it Comes to Sugar?

There are many opinions on the ‘just right’ amount of sugar. However, it’s safe to say we can all benefit from dialing back our sugar intake.

Here’s what the American Heart Association recommends:

Men – no more than 36 grams (9 tsp) of added sugar a day
Women – no more than 25 grams (6 tsp) of added sugar a day

If staying at a number that low seems like too far a jump for you, take baby steps to trim your sugar down. Try cutting back on the soda (or ditching it altogether). Or you can swap out sugary snacks in favor of fruits or nuts.

Where is sugar hiding?

Where Sugar Hides

Even if you’re trying to scale back on sugar, it can be hard to avoid it. Sugar is everywhere! It’s even hiding in products marketed as ‘natural’ and ‘healthy.’ Here are a few of the places where sugar shows up:

Sweet treats and desserts: Clearly this one is no shocker, but cakes, cookies, brownies, candy, and ice cream are all loaded with sugar
Sugar-sweetened drinks: Most beverages like soda, energy drinks, sports drinks, iced teas, and sweetened coffee drinks are high in added sugars
Condiments: Ketchup, salad dressings, sauces, and nut butter often contain sugar
Packaged foods: Most cereals, bread, granola bars, protein bars, soups, prepared foods, tomato sauces, and yogurt have hidden sugars

How to Tame the Sugar Monster

Getting control of your sugar cravings is tough. The expression ‘sugar is addictive’ exists for a reason – because it is! Research shows that sugar is just as addictive as street drugs like cocaine! However, you can take simple steps to take the sugar down a notch.

Eat More Whole Foods
As we just covered, sugar hides out in most processed and packaged foods. Ditching the processed foods in favor of whole foods cooked at home means you’ll know exactly how much sugar you’re taking in.

Plus, whole foods like fruits, vegetables, nuts, seeds, legumes, and whole grains are nutritional powerhouses. They’re packed with immune-boosting nutrients like vitamin C, vitamin E, beta carotene, and zinc, giving you the building blocks needed to warn off infections.

Become a Label Detective
There are, count em’ … 61 different names for sugar – including sucrose, high fructose corn syrup, dextrose, maltose, barley malt, and rice syrup to name a few. What’s more, manufacturers will often include several forms of sugar under different names.

That’s why it’s so important to read the labels. Check for the sneaky names and the overall sugar count, and opt for sugar-free or lower-sugar alternatives whenever possible.

Fill up on Fiber
When it comes to keeping your blood sugar steady, fiber saves the day. It slows the release of glucose and improves blood sugar balance. Whole foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains are not only nutrient-dense, they’re packed with fiber!

Fill up on fiber

Research shows that people who eat more fiber-rich foods such as fruits and vegetables are less likely to develop diabetes. Yet another reason to favor whole foods over processed ones.

Chromium for Balancing Blood Sugar

Following the sugar-busting tips above will get you well on your way to better blood sugar balance – and enhanced immunity. However, for many, sugar is difficult to avoid, especially hidden sugar. There are certain nutrients that foster healthy blood sugar and chromium is one of them.

Chromium is an essential mineral that the body needs in trace amounts to convert carbs into sugar for energy and for the breakdown and absorption of protein and fats. It is naturally present in a wide variety of foods, though only in small amounts, and is also available as a supplement. Chromium enhances the action of the hormone insulin. If you’re low on chromium, your body may struggle with this conversion, which increases the need for more insulin. According to a scientific review, there is a link between chromium deficiency and diabetes. Also, chromium picolinate, specifically, has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes.

Since chromium is a trace element found in soil, whole foods such as fruits and veggies are rich in this mineral. However, sugar-laden processed foods are NOT. In fact, diets that are high in simple sugars limit chromium absorption.

You can get more chromium in your diet by eating more nutrient-dense whole foods, especially the foods listed below:

● Broccoli
● Grapes
● Green beans
● Brewer’s yeast
● Apples
● Bananas
● Potatoes
● Peas
● Beef
● Poultry

Immune Boosting Supplement Containing Chromium

Maintaining a robust immune system is more important than ever. Thankfully, there are a variety of immune-boosting vitamins, minerals, and herbs to help you do just that. While most combination immune supplements overlook chromium, Akeso’s custom IMMUNE PATROL 24/7 immune defense formula includes chromium to help maintain healthy blood sugar balance. Immune Patrol’s nine key nutrients work synergistically to promote a healthy immune system and respiratory function as each capsule is packed with antioxidants, adaptogens, and other proven immune-boosting nutrients to enhance your body’s ability to fend for itself including:

● Elderberry extract
● Andrographis
● Eleuthero extract
● Vitamin C
● Vitamin A
● Vitamin D3
● Zinc
● Biotin
● Chromium

TAKEAWAY: When it comes to your health, you must be proactive. One of the single most important things you can do to protect your health and live a long life, in addition to proper sleep, is to reduce your intake of sugar. Sugar reeks havoc on your immune system. In addition to your normal immune-boosting protocol, consider adding chromium to your diet as well, through food or nutritional supplements.

6 Great Benefits of Saffron

If you thought vanilla powder was expensive, you’re in for a shock with saffron. Considered the 24-karat gold of spices, saffron is one of the world’s most precious and expensive spices. It has a rich history that goes back millenniums and has been used by pharaohs, kings, and chefs alike for culinary, aesthetic, and medicinal purposes.

Despite the many tales that have been told about the spice, you might still not fathom why anyone would spend $5,000 for a pound of saffron. The answer lies within what it offers to us as humans. In this article, we will dive into saffron’s several health benefits. In addition, we will answer some of its frequently asked questions.

What is Saffron?

Prized for its unique flavor in dishes and medicinal properties, saffron (Kesar) is a vivid, crimson-colored spice with global appeal. The perennial spice is largely cultivated in Iran, Afghanistan, Spain, among other countries, and mainly harvested by hand.
Saffron is derived from the flower of a plant called Crocus sativus. The flower has a light purple color with vibrant red thread-like stigmas. These stigmas, or threads, are where pollen germinates, and they are dried to make saffron spice.

To make just one pound of saffron, 225,000 stigmas from 75,000 blossoms are needed. The stigmas are often painstakingly handpicked and dried. It can be sold in its original thread form or powdery form, which is achieved by grinding. Saffron’s labor-intensive and meticulous harvesting system is the root cause of its hefty price.

Saffron can be used as a food ingredient, preservative, coloring agent, pharmaceutical, or medicine. You’ll likely find saffron in one of two from, either in thread form or powder form. Saffron is a culinary spice that adds great flavor and color to the food. It enriches dishes like risotto, paella, pulao rice, and khoreshes (stew dishes in Iranian cuisine). It is also added to a vast array of seafood, meat, rice, and dessert recipes. That is why you’ll find saffron in the spice rack of many chefs and home cooks.

Aside from its usefulness in the kitchen, many people are captivated by the health benefits of saffron. In fact, saffron extract has a long history in herbal medicine.

Benefits of Saffron
Saffron is easily one of the most valuable medicinal food products in the world. For over 4,000 years, it has been used for its potent medicinal properties to treat over 90 health conditions and ailments. For example, from the sixteenth to the nineteenth century, saffron had been used for pain relief during various opioid preparations.

Saffron has many health claims, which include the ability to help or treat skin disease, Alzheimer’s disease, respiratory issues, pain, poor vision, cancer, mental illness, gastrointestinal issues, gynecological problems, erectile dysfunction, insomnia, and infections. Other medicinal properties of saffron include being a memory enhancer, antioxidant, anti-carcinogenic, neuroprotective, and cardioprotective agent.

Saffron’s medicinal powers don’t come from thin air; they come from its active components. It possesses over 100 biologically active compounds, with crocetin, crocin, safranal, and picrocrocin being the major bioactive constituents.
Not only are those components responsible for saffron’s color, taste, and odor, but they are also responsible for many of its biological properties. For example, those phytochemicals have anti-inflammatory, antioxidation, antidepressant, and hypolipidemic actions that are mediated in part by the modulation of numerous intracellular signaling and regulatory pathways.

The following are 6 great benefits of saffron.

1. May Help with Depression and Boosts Mood

Depression is one of the most prevalent psychiatric diseases worldwide, with about 3.8% of the population affected. Therefore, one of the most studied benefits of saffron is its antidepressant activity and mood-boosting abilities.

A large portion of those diagnosed with depression often is reluctant to take synthetic antidepressants in their correct doses. Hence, saffron is helpful for those with depression. The active components in saffron, mainly crocin and safranal, are the reason it has antidepressant abilities.

How does saffron have antidepressant effects?

In short, saffron modulates the levels of specific chemicals in the brain, similar to antidepressants. For example, serotonin, a neurotransmitter that affects emotions and mood, among other things, is said to be increased by saffron, but its exact mechanism of action is unknown. It is proposed that saffron extract might inhibit the reuptake of serotonin in synapses. This means that serotonin is in the brain longer, thereby maintaining its positive effects. Depression is associated with an increased C-reactive protein (CRP), a marker of inflammation. Inflammation is said to be associated with depression. Saffron has inflammatory properties, likely due to crocin and crocetin, so this could also strengthen its antidepressant capabilities.

2. Provides Antioxidants

Today’s lifestyle puts many people at risk of developing abnormally high levels of oxidative stress. This could be caused by psychological stress, trauma, alcohol, medication, automobiles, smoking, etc. Since oxidative stress is associated with common causes of death, like cancer and cardiovascular disease, saffron has greatly been praised for its antioxidant effects. Today you’ll find saffron being used mainly for its antioxidant properties; that’s why it can be found as an ingredient in many food supplements. The potent antioxidant activity of saffron can be credited to the presence of its unique carotenoids. Crocin and crocetin are the main carotenoids in saffron that give it its red color.

The most potent constituent against oxidative stress is the carotenoid crocin. Crocin has shown a high radical scavenging activity. It looks for free radicals and defends cells against oxidative stress.

However, when crocin, crocetin, and safranin are present, there is a synergistic effect that gives saffron enhanced antioxidant properties. These allow the protection of DNA and tRNA from harmful chemical reactions. In relation to the benefit mentioned previously, the antioxidant effect of saffron also helps fight depression. It protects against ameliorating oxidative stress, which is known to increase depression. In addition, since free radical damage has been associated with cancer, along with other chronic diseases, saffron also has anti-cancer properties.

3. May Help Prevent Neurodegenerative Diseases

Neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease, are the most common senile diseases in aging populations, especially those over 70 years. Symptoms common to these two diseases are a decline in cognition, progressive dementia, slow and involuntary movements, personality change, and psychological disorder development.

Saffron has been shown to have neuroprotective effects. Several studies have shown that this effect is due to crocin and crocetin. Such neuroprotective effects could be achieved by attenuating oxidant stress, endoplasmic reticulum stress, blood-brain barrier damage, neuroinflammation, and neuronal cell apoptosis. There are no effective drugs that cure Alzheimer’s or Parkinson’s disease. Therefore, natural products, such as saffron, are being emphasized in therapeutics to address the pathogenesis of multifactorial disorders. Additionally, it has been shown that saffron has a synergistic effect with other nutraceuticals, such as B vitamins or folate, that affect cognitive function.

4. May Improve Cardiovascular Health

The manifestations of cardiovascular diseases, such as myocardial infarction, coronary artery disease, ischemic stroke, and so forth, are the leading causes of morbidity and mortality worldwide. Therefore, alongside lifestyle factors and pharmaceutical interventions, non-pharmaceutical measures, like herbal supplementation, are being studied as part of therapeutic strategies for cardiovascular diseases’ primary and secondary prevention.

Another benefit of saffron is its cardiovascular protective ability. Its major components, crocin, crocetin, and safranal, allow for these cardiovascular protective effects due to their antioxidant, anti-inflammatory, and hypolipidemic abilities.
Studies have shown that crocetin and crocin may ameliorate the effects of atherosclerosis and other similar diseases, like hyperlipidemia, hypertriglyceridemia, hypercholesterolemia, hypertension, hyperinsulinemia, and insulin resistance. However, it is essential to mention that most studies used crocetin from sources other than saffron, so more studies are still needed to assess the cardiovascular protective effect of saffron.

5. May Reduce PMS Symptoms

Premenstrual syndrome (PMS) is a common health issue that women of reproductive age face. It is described as emotional, physical, and psychological symptoms that occur before the start of a new menstrual cycle.Some studies have shown that saffron could help alleviate symptoms of PMS. For example, in one study, women between the ages of 20 to 45 years that took 30 mg of saffron daily for at least 6 months found that saffron was effective in mitigating symptoms of PMS.

In another study, 35 women were exposed to the odor of saffron for 20 minutes. It was found that the scent has physiological and psychological effects. There was a reduction in PMS symptoms like lowered levels of cortisol, the stress hormone, and anxiety.

The majority of PMS symptoms are believed to be caused by the dysregulation of the serotonergic system. As mentioned earlier in the article, saffron has antidepressant effects through serotonergic mechanisms. Since there is an overlap between symptoms of depression and PMS, saffron could help elevate symptoms of PMS.

6. May Help with Weight Loss
Obesity and overweight are global health problems. They can lead to numerous severe health complications like type 2 diabetes, coronary heart disease, dyslipidemia, cancers, and hypertension. A benefit of saffron could be its possible ability to help with weight loss. The mechanisms of action of its weight loss abilities are not yet clear. However, saffron can help stop obesity-mediated inflammation and other related metabolic diseases. When used as a weight-loss aid, saffron extract in the form of supplements may curb appetite and reduce cravings. Some proponents suggest that saffron increases brain levels of serotonin and, in turn, help prevent compulsive overeating and the associated weight gain.

Precautions
Everything should be consumed in moderation. Too much saffron could be toxic to anyone. Make sure not to consume more than the normal amount, especially if you are pregnant, breastfeeding, have bipolar disorder, or have saffron or similar plant-related allergy.

Frequently Asked Questions

How much saffron should I take for depression?
30 mg/day of saffron extract (stigma) with 2% safranal (Safranal is an organic compound isolated from saffron), for mild to moderate depression.

What’s the aroma of saffron?
The smell of saffron is unmistakable. It has a distinct aroma that is strong, bittersweet, earthy, grassy, and leathery. The chemical compounds picrocrocin and safranal are responsible for this scent. Saffron can be added to some perfumes to strengthen a leather chord.

Does saffron expire?
With the price you paid for your saffron, you probably want to preserve your stash forever. Good news! Saffron does not expire, and commercially packaged saffron threads don’t spoil, but they have a shelf life.
Like any other spice, saffron will lose its strong flavor and aroma as it ages. But, quality-wise, it will stay good till its “Best by” date. To maximize its shelf life, store your saffron in an airtight container and place it in a cool and dark place.

Final Thoughts
Saffron is a spice that comes from the flower of Crocus sativus. It has several uses, including culinary and medicinal applications. Saffron has a lot of great health benefits. These benefits include being a good source of antioxidants and possibly helping with depression and mood, neurodegenerative disorders, cardiovascular health, PMS symptoms, and weight loss.

What You May Not Know About Drinking Alcohol

Is there a safe amount of alcohol consumption?

A lot of us have increased our alcohol consumption since the beginning of the pandemic. One survey by nonprofit group RAND Corporation from last year found that alcohol consumption rose by 14% among U.S. adults 18 and older compared with before COVID-19 hit. Another study reported that the top three reasons for increased pandemic drinking included increased stress, increased alcohol availability, and boredom.

Frequent drinking doesn’t necessarily mean that you have an alcohol problem or that you have to quit entirely. However, it’s important to know that emerging evidence suggests that there’s no safe amount of alcohol consumption, meaning that even moderate or casual drinking can have a negative impact on your health. The consensus for defining “moderate drinking” is about 1 drink a day for women and 1-2 for men. It is a matter of balancing risks and health benefits.

In addition to the known side effects of excessive alcohol drinking, like high blood pressure, mental health problems, liver damage, and memory problems, a new wave of research has started shedding light on other lesser-known issues that alcohol consumption may lead to.

Recent findings on alcohol and health

Alcohol and sugar

The places where you find sugar nowadays are nothing short of perplexing. Canned veggies, pasta sauce, yogurt, salad dressing, and yes, your five-o-clock margarita are chocked full of sugar. But there’s a common misconception that many popular spirits, like vodka, tequila, gin, and whisky, are okay to drink because they don’t contain any.

Drinking can have a confusing effect on the body. Between meals, when you haven’t drunk any alcohol, your liver works hard to produce new glucose (sugar) for energy and sustenance. This is key for regulating your blood sugar levels throughout the day. But alcohol interrupts your liver’s ability to create and release enough glucose to keep your sugar levels from dropping dangerously low.

In heavy drinkers and people with diabetes, this can lead to hypoglycemia; a serious condition where glucose concentration in the blood drops below the healthy range, potentially leading to complications like seizures, loss of consciousness, coma, and death. However, a study from July 2020 in the Journal of Diabetic Investigation found that even among moderate and occasional drinkers, combining alcohol with sugary foods or drinks significantly increases a person’s risk of developing hypoglycemia.

The cognitive consequences of underage drinking

Studies show that consuming alcohol at a young age can impact how a teenager’s brain develops, delay puberty, disrupt sleeping patterns, and increase the risk of having alcohol problems later in life. Unfortunately, alcohol consumption in the United States is higher in teens than in adults, not because adolescents drink more often, but because they do so in greater quantities.

In a review of studies from August 2018 published in Nature, investigators found that repeated exposure to alcohol during adolescence and young adulthood can lead to significant structural and neural changes in the brain. These effects were seen both in human and animal studies. The analysis revealed that drinking alcohol can impair neurogenesis, or the brain’s ability to regenerate itself, as well as cause long-term deficits in visual learning, memory, and concentration, and behavior.

Teenagers often find themselves in social situations where they’re offered alcohol, commonly by their peers. And when all their friends drink, it can be hard to say “no.” But it can also be difficult for parents, teachers, and other loved ones to recognize the signs of underage drinking. According to the Substance Abuse and Mental Health Administration (SAMHSA), a drinking problem is more likely if you notice several of the following warning signs at the same time:

Mood changes
Problems at school, including poor attendance, low grades, and/or recent or frequent disciplinary action
Friend changes
Rebellion against family rules
Memory lapses, poor concentration, bloodshot eyes, lack of coordination, or slurred speech
Finding alcohol among your child’s belongings

Findings on alcohol and colorectal cancer

Colorectal (colon) cancer is the second leading cause of death in the United States and the third leading cause of cancer death in both men and women. It often begins as a benign growth called a polyp inside the large intestine and rectum. Over time, polyps can mutate and become cancerous.

Research suggests that alcohol intake, even in small amounts, is one of the major risk factors for colon cancer. In fact, moderate to heavy drinking is associated with a 1.2 to 1.5-fold increased risk of developing colon and rectum cancers.

A 2018 study in the journal Cancers looked at the potential mechanisms by which alcohol consumption may lead to colorectal cancer. They discovered that alcohol can trigger a plethora of reactions at the molecular, DNA, and RNA levels that can encourage the formation of carcinogenic cells. The study’s authors also noted that heavy drinkers are more likely to eat an unhealthy diet and be more sedentary, which are also significant risk factors for colon cancer.

The good news is that colon cancer is highly preventable. An unchecked colon polyp has a 10 to 40% chance of becoming cancerous if left unchecked. However, routine colonoscopies are 100% effective for finding and eliminating benign polyps before turning into cancer. If there’s a history of colon cancer in your family, it’s also in your best interest to abstain from alcohol completely. Avoiding cigarette smoke, controlling your weight, and limiting red meat (especially processed red meat) are also effective ways of lowering your chances of developing colon and rectum cancer.

More studies on moderate drinking

According to an Oxford study out of the U.K. even “moderate” drinking adversely affects nearly every part of the brain and therefore, for the brain, there is no safe amount of alcohol consumption. Brain scans of 25,000 British participants with an average age of 54 were performed to measure the relationship between moderate alcohol consumption and brain health. They found that alcohol consumption tracked with decreases in brain grey matter as well as white matter. Binge drinking alcohol posed additional negative effects on brain structure, in addition to the impact of the volume of alcohol consumed. It’s interesting to note that researchers did not find any difference on the impact of drinking between types of liquor, such as wine versus beer or other alcoholic beverages.

A final word

Some of these findings may surprise moderate drinkers, however, the risk to one’s health increases with the increase in alcohol consumption so if you do drink, and don’t intend to quit any time soon, then reducing your sugar intake and drinking moderately is best.

Improve Your Attention Span – 6 Strategies for Staying Focused in 2022

It’s 9:00 am on a Monday, and you’re ready to start the week. You’ve written a to-do list, brewed yourself a nice cup of coffee, and turned on the computer. And then, your mind starts to wander; “Did I feed the cat?” “Should I get takeout or eat in tonight?” “Is it true that plants can communicate with each other?”

Why is it so hard to stay on task, especially when you have to do something boring, unpleasant, or just plain difficult? The answer, of course, depends on specific factors like your age, health status, psychological and physiological stressors, and more.

Individuals with ADHD have distinct brain chemistry that interferes with their ability to concentrate. Older adults usually have more difficulty tuning out distractions as a result of normal, age-related cognitive decline. And conditions like depression, anxiety, and insomnia, can also undermine your ability to stay focused.

Unfortunately, concentration is not something that you can force. It’s not really about willpower, either. You can spend hours sitting at your desk, resisting every temptation to walk away from your work, and still get nothing done at the end of the day. Like any muscle, it takes time and effort to train your brain, but with some practice, you can work towards building a razor-sharp focus and attention span.

Here’re 6 effective strategies to help you get started on a path to better concentration.

Identify triggers and distractions

It may sound obvious, but the first step to improving your mental focus is to identify any distractors that may be hijacking your productivity.

It’s easy to underestimate just how many distractions keep you from staying on task. People tend to think of diversions in terms of big disruptors — like the banging hammering of a construction site across the street, or radio blaring in the background. But even small intrusions, which often go unnoticed, can quickly do away with your attention.

Phone notifications are one concentration’s worst enemies. In a 2015 study published in the Journal of Experimental Psychology, researchers found that cell phone notifications, including banners, sounds, and even vibrations, can disrupt attention and trigger task-irrelevant thoughts. Interestingly, the researchers found that participants who received push notifications — even if they didn’t immediately respond or interact with their mobile device — were three times more likely to make a mistake on the task at hand than those who didn’t.

So, what can you do if your cell phone notifications are distracting you even when you ignore them? For one, you can permanently or temporarily disable your notifications. You could also turn off your phone while you are working. And if shutting off those pesky attention suckers is not really an option for you, consider using the “do not disturb” feature on your phone, which lets you choose when and how you want to be updated with push notifications and incoming calls while your phone is locked.

Use caffeine wisely

Coffee is the world’s most consumed psychoactive substance, and for good reason. The beloved beverage can infuse you with a healthy dose of energy, reduce brain fog, and boost concentration. But like any other drug, excessive use can become problematic.

The first thing to understand is that the much-desired caffeine buzz you feel after drinking a cuppa or two is only temporary. Just like the saying goes, what goes up must come down. And the caffeine crash that occurs a few hours after you’ve drunk more than your fair share of coffee can leave you feeling drained, cranky, and unable to focus.

To avoid caffeine’s productive-slashing effects, try making these simple modifications to your daily consumption:

Prioritize sleep (i.e., don’t use caffeine to replace sleep. Listen to your body, if it’s telling you it’s tired, rest)
Don’t drink coffee on an empty stomach
Drink plenty of water
Space out your cups of coffee throughout the day
Set daily caffeine cut off time (preferably 3-4 hours before bed)

Get enough sleep

Not sleeping enough can throw your body out of whack. Classic symptoms of sleep deprivation include fatigue, irritability, moodiness, memory problems, and, of course, difficulty concentrating. Healthy sleep habits, on the other hand, can boost attention, lower the risk of chronic disease, and increase your productivity.

According to the CDC, the recommended amount of sleep for adults 18 years and older is 7 to 9 hours per night. But not all sleep is equal. To refresh, rejuvenate and reset your mind, reaching deep sleep is key because it is where all of the healing, rejuvenating and cellular repair occurs. Reaching deep sleep determines whether you will feel refreshed and alert the next day or groggy and unfocused.

Exercise your mind

Research suggests that challenging your brain to a difficult task — like learning a new language, playing an instrument, or doing brain games — can improve neuroplasticity, improve memory, and boost cognitive performance.

Some evidence-based activities that have been shown to keep your mind sharp and agile include:

Card games, like solitaire or bridge
Jigsaw puzzles
Sudoku
Online or smartphone applications offer many games for training the brain: “Lumosity” is one of the more popular apps and is free to download on Android and iOS devices, though upgrading to a premium subscription costs $11.99 per month or $59.99 for 1 year.
Crosswords
Knitting, drawing, painting, or anything that involves fine motor skills
Mindfulness meditation

Take strategic breaks

It may seem counterintuitive, but taking short 5 to 20-minute breaks helps your brain stay on task for shorter periods to avoid fatigue and burnout. Forcing yourself to stay at your desk when your mind begins to wander is a one-way ticket to stress and anxiety, which will ultimately kill whatever attention you have left at that point.

Research suggests that the human brain prefers to work in short bursts of activity — the length varies depending on the person, but one hour or less is ideal for most people — and then switches off to rest for a while. To take advantage of your natural waves of productivity, take a break every one hour or whenever your mind is feeling saturated. And to make the best of these breaks and make sure your brain is well-rested when you go back to your task, do try:

Standing up and walking around for at least 5 minutes
Eating a healthy snack
Drinking water
Avoid spending the entire break looking at your phone

Leverage the power of natural brain boosters

Nootropics, also called “smart pills” or cognitive enhancers, are a class of natural or synthetic substances that support mental function. FDA-approved prescription nootropics are formulated with stimulants and other synthetic chemical compounds. They are used to treat conditions like ADHD, narcolepsy, and symptoms of Alzheimer’s disease. These drugs can cause serious side effects and physical dependence, so they should only be taken exactly as prescribed.

Over-the-counter nootropics, on the other hand, are herbs and dietary supplements that leverage natural stimulant ingredients to improve memory, support mental clarity, and reduce stress and anxiety. Some of our favorite nootropic ingredients, which you can find neatly packed in Akeso Health Sciences’ caffeine-free, expertly formulated Focus & Attention supplement, include:

Ashwagandha extract
Vitamin C
Bacopa monnieri
Pyridoxal-5-phosphate (metabolically active form of vitamin B-6)
Phosphatidylserine
Saffron Extract

A final word

Boosting concentration and improving mental focus is not something you can do overnight. Fortunately, the brain can be trained to retain attention for longer and help you stay zoned in on the tasks that matter.

Other tips that may help improve your focus include eating a healthy, Mediterranean-style diet. Advocating for a “quiet space” at home or at work if you find the environment too disruptive for your concentration can also be helpful. Setting goals and breaking down each step into small tasks can be helpful and by giving yourself deadlines for each task, you make the action steps easier to organize and complete. If you feel your lack of focus is stress-related, consider the natural proven ingredients in Akeso’s “Calm & Clever” supplement to help balance cortisol levels (the stress hormone), to combat the effects of stress with the added boon of improving memory.

Give these focusing strategies a go and don’t be afraid to modify them to fit into your lifestyle.

Have a happy, healthy, and focused 2022!

Yes, You Can Lose Weight Walking – Here’s How

Why walking?

It’s free, easy on the joints, requires no equipment, and can help you lose weight and boost your life expectancy. Walking is one of the greatest, albeit most underrated forms of physical activity there are. And despite what many people think, it’s not “useless” or “not enough exercise.”

It’s common for people to scoff at walking because it is gentler and less intense than other types of cardiovascular workouts. But research suggests that walking for exercise can be as good (and sometimes better) as other forms of exercise, like running or jogging.

For one, walking produces far fewer injuries than other workouts, so it’s perfect for people with injuries or back, knee, or ankle problems. It also requires significantly less prep and setup time, if any. And while it’s obviously less demanding than vigorous aerobic exercises, and as a result, you burn fewer calories, there’s no shortage of evidence showing that a brisk daily stroll burns enough calories to produce a healthy, sustained weight loss regardless of your current fitness level.

Get to know the health benefits of walking every day and learn how to plan your daily walk to rev up your weight loss and boost your health.

Health benefits of walking every day

You already know that being physically active is good for you. Study after study shows that at least 1 in 12 U.S deaths could be avoided with just half an hour of daily exercise 5 times per week, or about 150 minutes weekly. And when done correctly (we’ll talk more about that in a minute), there’s evidence that staying active can help reduce your risk of high cholesterol, stroke, type 2 diabetes, and so much more.

Health benefits of walking

Cardiovascular exercise — and yes, walking counts as cardio — wards off heart disease by working out your heart and lungs, raising your heart rate, and lowering your blood pressure. A review of studies published in the European Journal of Epidemiology found consistent evidence that walking just five times a week can reduce the risk of developing coronary heart disease by nearly 20%.

A daily walk can also protect you against common infections like the flu by bolstering your immune system. In a 2010 study of more than 1,000 adults ages 18 to 85, participants who walked 30 to 45 minutes five or more days a week were less likely to get sick with a respiratory tract infection than their sedentary peers. And those who did get sick reported less severe symptoms and a shorter illness overall.

In older adults and people with osteoporosis, walking has been shown to stave off the loss of bone mass and lower the risk of fractures by strengthening your leg muscles and improving your range of motion. Your circulation improves when you are walking, too, which explains why people who walk every day report far less joint pain and more stamina.

Having good circulation also oxygenates your muscles and helps transport nutrients to your vital organs, including your brain. And when your brain receives enough oxygen through your blood, there’s a noticeable improvement in energy levels, cognitive function, and mood. In fact, the benefits of walking for mental health may be as impressive as its health benefits, with dozens of studies showing how regular walking can help reduce stress, anxiety, depression, and uplift your mood.

Walking as an exercise: getting started

While the health benefits of walking should be reason enough to put on a pair of shoes and head outside, a daily moderate-intensity walk helps you burn calories and ultimately lose weight, so it’s great for fitness too.

Many people think it’s impossible to lose weight while walking because it’s relatively easy and undemanding. But it’s important to keep in mind that all types of physical activity, regardless of their intensity, demand energy in the form of calories, which means that if you are moving your body, you are automatically burning calories; it’s just the rate by which you burn them that varies depending upon the intensity of the workout.

On average, a person weighing 120 to 140 pounds can burn about 350 calories in one hour of moderate-intensity walking. And the faster and farther you walk, the more calories you’ll burn. To supercharge your daily walk and use up more energy try:

Finding a hill: walking uphill activates your glutes and leg muscles, like the calves and quadriceps. It’s also more physically demanding, so your heart will beat faster and you’ll use up more energy, therefore burning more calories. Depending on how steep you go, you may be able to achieve similar results to jogging in terms of fat loss, without overexerting yourself or adding stress to your joints.

Pushing yourself: while any physical activity is better than no physical activity, your pace needs to be a little more intense than any typical leisurely stroll if you want to make walking part of your workout routine. A brisk walking pace of about 3 to 4.5 miles per hour is intense enough to raise your heart rate and put you within the fat-burning zone. To monitor the intensity of your workout, try singing during your walk; if you can speak comfortably but get out of breath when you break into song, you are at a moderate intensity pace.

Being consistent: like any other workout, walking won’t help you lose body fat if you don’t stick to it. Ideally, you should aim for at least 5 days a week of 30 to 60 minutes of brisk walking, but if you don’t have the time to do it every day, try getting into the habit of walking every day, even if it’s not as an exercise. Sneak minutes of walking every day by parking your car farther away from the store or office, use the stairs instead of the elevator, use your lunch break to take a short walk around the block, and try walking to nearby places you would normally drive to.

A final word

Whether you are looking to shed a few extra pounds or you just want to improve your overall health, walking is an excellent low-impact alternative to more intense forms of aerobic physical activity. You don’t need to own a treadmill or to buy the fanciest shoes; just make sure to get a pair that fits well and find a good podcast or playlist and get out there. Walking every day will not only burn fat, lower your blood pressure and boost your heart health, it will also help you live a longer, happier life.

Coping with Seasonal Affective Disorder – 4 Tips to Manage Symptoms & Boost Mood

As the days get darker and the temperatures cooler, it’s not uncommon for some people to find themselves feeling increasingly sluggish and blue during what is supposed to be the “most wonderful time of the year.”

In many cases, these feelings are only temporary (who isn’t feeling a little tired and sad heading into yet another pandemic Holiday season?). But other times, these emotions could actually be a signal of Seasonal Affective Disorder, or SAD, a common type of depression that comes and goes in a seasonal pattern.

What is SAD?

Sometimes called “winter depression” or “Holiday blues,” seasonal affective disorder is a temporary form of depression that usually starts in the late fall or early winter and goes away in the spring or summer. Less often, SAD causes depression in the spring or early summer and resolves during the fall or winter months. The exact causes are unknown but studies show that many individuals with SAD, which affects about 1 in 20 people in the U.S., display reduced activity of the neurotransmitter serotonin; a brain chemical that plays a role in regulating mood.

Evidence also suggests that people with SAD tend to produce more melatonin — a hormone that your brain secretes as a response to darkness. Melatonin is essential for maintaining your body’s sleep-wake cycle (aka your “biological clock”) and can support better sleep. However, an overproduction of this hormone can cause excessive sleepiness and lethargy.

According to the National Institute of Mental Health, vitamin D deficiencies may also exacerbate issues with serotonin and melanin during the wintertime. Vitamin D, popularly known as the “sunshine vitamin,” is produced in your skin as a response to sunlight and plays a role in nearly every one of your brain’s cells, influencing your appetite, facilitating sleep, and regulating your mood by boosting serotonin production. For that reason, the lack of sunlight during fall and winter may trigger changes in brain chemicals that could lead you to become sadder, sleepier, and oh-so unmotivated.

According to studies, Vitamin D deficiency has been associated with the presence of mood disorders. There may be many reasons some people have insufficient levels of vitamin D. A physician or healthcare provider can have your vitamin D levels checked for a deficiency. There are also over-the-counter tests available. Detecting and treating inadequate vitamin D levels in people with depression and other mental disorders may be an easy and cost-effective therapy that could improve long-term health as well as quality of life.

For that reason, the lack of sunlight during fall and winter may trigger changes in brain chemicals that could lead you to become sadder, sleepier, and oh-so unmotivated.

Coping with winter depression

Most people with SAD find that their symptoms improve or go away completely when the season begins to change, and the weather becomes warmer. But this doesn’t mean that there are things you can’t do right now to feel better — after all, we still have at least a couple of months of winter to get through! So here are three easy tips to help chase away seasonal depression.

Learn to recognize the symptoms. The first step in beating SAD is learning to recognize it. Think back to this time last year or the year before: do you remember feeling sadder around the fall or winter? Did you start feeling better when the sun finally came out in spring? If the answers are yes, you may have SAD.

If this is the first time you’ve felt this way during the winter, take note of your symptoms and consider talking to a professional if you’re having a hard time coping. Signs that you may have seasonal depression include:

Feeling depressed or down most of the day
Losing interest in activities you once enjoyed
Changes in appetite or weight, like frequently craving sweets and carbs
Excessive sleepiness or finding it hard to wake up in the morning
Feeling sluggish or lethargic
Irritability
Social withdrawal

Step into the light

Going outside for a few minutes (ideally 20-30 minutes every day) may be enough to boost your vitamin D levels, but if it’s too cold or too hard to step outside, you may want to look into other options, like light therapy.

Step into the lightLight therapy, also known as phototherapy, involves using artificial light to treat a variety of conditions, including SAD. This type of therapy aims to expose your body to specific wavelengths of light that simulate outdoor sunlight to boost vitamin D, serotonin, and melatonin.

There are many types of home light therapy lamps, called light boxes, specifically designed to treat SAD in the market. The most important thing to keep in mind with these devices is to avoid looking directly into the light source (it may damage your eyes) and to make sure you’re still getting as much natural light as possible, even if it’s just a few minutes a day.

Lean into exercise

Research shows that regular exercise is a powerful tool against all forms of depression. But exercising doesn’t have to mean going for a run or taking a fitness class at the gym. Any type of physical activity, like taking a short walk, doing a few sit-ups at home, or doing some light yoga, can significantly improve your mental health and overall well-being. The key is finding something you like and trying to do it often, at least a few times a week.

Take nutritional supplements

There are many nutritional supplements that are effective for balancing mood and are backed by human clinical studies, including safron, methylfolate, rhodiola and 5-HTP. However, not everything works for everyone.

Saffron is an impressive botanical known in traditional medicine and backed by growing science for its’ neuroprotective effect and mood balance. Saffron, and its’ key constituents crocin and crocetin, have been clinically studied for evidence of improving positive mental outlook, nervous system health, lessening oxidant stress levels, and increased brain dopamine levels. In studies, saffron extract (15 mg daily) has been shown to improve mood imbalances in adults and adolescence, including those with anxiousness.
Rhodiola has multiple science-backed benefits, including mood imbalances and fatigue. Long used in traditional medicine, rhodiola first appeared in scientific literature in the early 1700’s in the Swedish Pharmacopeia. It is known as an adaptogen, which is a natural substance that helps the body adapt to or rebound from stress (both physical and emotional). Studies have shown that it and significantly improves signs of stress such as occasional anxiety, supports healthy stamina, and improves mental capacity.
5-hydroxytryptophan (5-HTP) is a precursor to the neurotransmitter serotonin, an important “messenger” in the body needed for healthy nerve and brain function, as well as having a significant role in emotional mood and well-being. In one study, 68% of those involved showed improvement with 150mg per day. Studies have also shown that supplementing with 5-HTP appears to improve sleep quality, and that 5-HTP also exerts antioxidant radical scavenging activities.
Folate (methyl folate) is a naturally occurring B vitamin needed to sustain healthy levels of three important neurotransmitters in the body: serotonin, norepinephrine, and dopamine (known as the natural feel-good chemical in the brain). Serotonin helps regulate mood, occasional anxiety, and other functions, while norepinephrine helps mobilize the brain for action and can improve energy and attentiveness. Experts have suggested that supplementing with less than 1mg of folic acid can be useful in managing mood imbalances.

The Takeaway

It’s normal to have some days when you feel down. Even for those experiencing seasonal mood changes, it is important to take steps to keep your mood and motivation steady throughout the year. Exercise, light therapy, checking your vitamin D levels, and adding mood-boosting dietary supplements to your diet, may give your positive outlook a boost. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, see your health care provider. This is especially important if you feel hopeless or your sleep patterns and appetite have changed.

What Are The Healthiest Holiday Foods?

Making Healthy Holiday Food Choices

It’s estimated that Americans gain at least one pound, and up to five pounds of weight, between Thanksgiving and New Years’. Repeat that for a few years and we look less and less like our high school yearbook photo.

But that doesn’t have to be the case if we learn what foods to embrace and what foods to avoid. Here’s a list of both:

Healthy Holiday Foods

Cranberries

The phytochemicals that impart the red color to cranberries are powerful anti-aging antioxidants. They also reduce the ability of bacteria to stick to our cells thereby reducing the risk of urinary infections.

Apples and Applesauce

Contain heart-healthy fiber and compounds like quercetin and ellagic acid that are powerful antioxidants and protect against cardiovascular disease and inflammation which is involved in almost all chronic disease.

Dark Chocolate

Seventy percent or more cocoa content contains the most flavanols — helpful plant substances that help protect the heart and arteries.

Green Beans

Naturally low in calories, string beans are loaded with vitamin K, which helps protect your bones. Also, a good source of Vitamin C and Vitamin A. But skip heavy sauces with this vegetable. Try beans lightly tossed with olive oil and lemon.

Nuts

Nuts are chock-full of heart-healthy unsaturated fats, vitamins, minerals, and phytonutrients.

Pumpkin Pie

This rich orange vegetable contains carotenoids for making Vitamin A in the body and fighting free radicals. Pumpkin is also a good source of potassium and fiber. Beware: most pies are loaded with sugar – use artificial sweetener instead of sugar for a lower calorie dessert.

Yams & Sweet Potatoes

Yams offer carotenoids, potassium, Vitamin C, and fiber. Candied yams are high in sugar. Bake with a bit of brown sugar, or with artificial sweetener, for the taste without the calories.

And some additional choices that are health and weight friendlier:

Whole grains, such as whole-wheat rolls, wild rice, and quinoa
Shrimp, lobster, and other steamed seafood
Plain or lightly dressed vegetables
Meat and poultry without the gravy
Salad greens (lightly dressed)
Fresh fruit

Foods to Avoid During the Holidays With Possible Substitutes

Swedish meatballs – instead, try some cold cuts like ham or turkey

Egg Nog – instead, try cinnamon or other spiced tea

Stuffed potatoes – instead, eat regular baked potatoes or red potatoes

Creamed spinach – instead, spinach without the cream or broccoli

Pot Roast – instead, breast of turkey or sliced steak

Fruitcake – instead, a fruit tart

Pecan Pie – instead, a fruit tart

Cheese Cake – instead, a slice of pound cake

Croissant – instead, some whole grain bread

Hot Buttered Rum – just leave out the butter, and then spice with nutmeg

Cinnamon Rolls – instead, a slice of toasted whole-grain bread with a bit of jelly

Ice Cream – instead, sorbet

Making sensible diet choices is easier than it seems and there’s no time like the present to start.

Here’s to a fun, tasty, and healthy holiday season!

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

How the Pandemic May Have Increased Your Heart Disease Risk

As yet another variant COVID-19 threatens the world with renewed restrictions and canceled flights, it’s starting to seem like this pandemic ‘ain’t over til it’s over.’ And now, after almost 2 years of battling with the coronavirus, we’re slowly starting to learn of the many consequences a worldwide pandemic can really have on the physical and mental health of the population.

For one, we now know that at least one in five adults delayed or avoided seeking healthcare at the height of the pandemic, even when they had symptoms severe enough to warrant urgent medical attention. Among the most often ignored symptoms were chest pain, palpitations, and limb weakness, all potential signs of a heart attack.

According to the report, which was published in November in the journal PLOS Medicine, women and those with high levels of depression and anxiety were most likely to avoid seeking medical care. And what’s even more concerning: another study, also published in November of this year, has found that levels of depression and anxiety have risen sharply during the pandemic, leading to an increased risk for cardiovascular disease and other chronic health issues.

More anxiety, more problems

For the study, led by researchers at Intermountain Healthcare in Salt Lake City, investigators evaluated the health records of more than 4,500 patients who were asked to fill out a depression screening questionnaire as part of their routine primary care visits before and during the pandemic. For the purposes of the study, “before” was any time between March 1, 2019, and February 29, 2020, and “during” included the period from March 1, 2020, to April 20, 2020.

To analyze results, patients were first divided into two groups: those with depression or who were no longer depressed, and those who became or remained depressed. Then, the investigators looked at the patient’s electronic health records to determine if there were any instances of emergency department visits due to anxiety and chest pain.

Anxiety is one of the body’s normal reactions to stress — and small amounts of it are not necessarily a bad thing for you. In practical terms, a little stress can keep you motivated and engaged. It can also help you remain focused and energized. On the other hand, the absence of worry and engagement, which is sometimes referred to as emotional detachment, can lead to worsened symptoms of depression, substance abuse issues, and other forms of emotional distress.

The problem is when stress and anxiety become so overwhelming that you cannot function normally, translating into severe disruptions to your mental and physical health, and making you more susceptible to dangerous chronic conditions, especially if you are at risk of developing or have existing cardiovascular disease.

Heart disease and anxiety disorders share a complex connection that health experts are still trying to decipher. The association between anxiety and cardiovascular conditions hasn’t been as thoroughly studied as the relationship between heart disease and depression — depression is a known independent risk factor for heart attacks, even among people without heart disease — so there are still a lot of questions. However, experts believe that chronic anxiety could be just as damaging for the heart.

Studies show that some of the symptoms of anxiety could have negative, lasting consequences on the cardiovascular system. In fact, many anxiety symptoms, like chest pain and heart palpitations, mimic those of a heart attack.

Also, there are many lifestyle habits that people with severe, chronic anxiety seem to be more likely to engage in. For example, evidence suggests that people with anxiety are more likely to smoke than those without anxiety.

Chronic anxiety can also lead to poor diet choices, increasing your risk of developing heart disease. Social isolation and loneliness — which have skyrocketed during the pandemic — are also strongly associated with severe anxiety. And what’s more, isolation and loneliness have been shown to carry the same risk for heart disease as smoking.

Depression and Anxiety Associated with Increased ER Visits

The new study findings show that patients who were already depressed prior to the pandemic were even more depressed during lockdown. Additionally, the incidence of visiting the ER for anxiety-associated symptoms was also significantly greater among patients with depression.

According to Heidi May, the study’s principal investigator, the fact that so many patients were visiting the ER for anxiety probably means that their symptoms were “on the more severe side,” given that so many folks were delaying or avoiding medical attention during those stressful months.

Ultimately, studies like this speak to the importance of addressing mental health concerns during times of crisis. “These findings are significant. In looking at the first year of the pandemic, we are already seeing the mental health effects on our patients,” said Dr. May in a statement. She added that “We already know that depression raises a person’s risk for developing cardiovascular disease and other chronic health problems, so this is very concerning and highlights the importance of screening patients and providing the mental health resources that they need.”

The Perfect Immune Cocktail to Support the Shortcomings of the COVID-19 Virus Vaccinations

Very recently published data states that the number of COVID-related deaths in 2021 was higher than in 2020, despite the larger amount of people who are vaccinated. Furthermore, we are being told that the extent of the protection being offered by the vaccines is either not enough or doesn’t last long enough and that we now have to take booster shots.

For how long will the booster shots offer protection? Will we have to take booster shot after booster shot every six months?

Booster shots for Covid may not be effective for more than a few months, experts say. Stephane Bancel the C.E.O of Moderna, a company that created a vaccine, said the efficacy of boosters against Covid-19 will likely decline over time, and a 4th shot may be required. Referring to the strength of a single booster shot, “I would expect that it’s not going to hold great,” Bancel said, during a Goldman Sachs interview while warning that a random mutation could change the course of the pandemic again.

“What is totally impossible to predict, is there a new mutation coming in a day, a week, three months that is worse in terms of severity of disease,” he said.

This is clearly very confusing if not negative information and highlights the need for us to be proactive and not just rely upon the vaccines and/or the booster shot to protect our health and the health of our loved ones.

There is excellent clinical research showing that certain supplements can not only protect against upper respiratory tract infections like flu and pneumonia, but also COVID-19. Very recently published research indicates that the plant Andrographis paniculata may break down components of the COVID-19 virus and render it non-viable. Another study published in the Journal of Natural Products looked specifically at the anti-SARS-CoV-2 properties of Andrographis in human lung cells and similarly found that the herb held promise in addressing COVID-19.

Furthermore, published research indicates that adding vitamin D, vitamin A, vitamin C, and zinc to Andrographis would make a powerfully protective immune-boosting supplement cocktail.

To learn more about clinically proven alternatives for boosting immune function and preventing infection: download my Immune white paper

To the Best of Health,

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

5 Stress Coping Strategies That Always Work

Coping with Stress – 5 Strategies

Do you sometimes feel that stress has such a tight grip on your life that trying to relax gives you even more anxiety? When trying to unwind at the end of a workday, many people find their mind turning to stressful thoughts of what they would have, could have, or should have done, and detaching (much less relaxing) feels impossible. With so much unfinished business and tasks on the never-ending “to-do” list, even your attempt to unwind can conjure up feelings of guilt as you ask yourself, “Should I be doing something more productive with my time?” Being bombarded with news, politics, and advertisements doesn’t help while trying to stay on top of finances, health concerns, and maintaining relationships. Even things that make us happy can be accompanied by stress.

Stress is a normal human reaction and happens to everyone. It makes us feel restless, unfocused, overwhelmed, irritable, and can lead to a number of health issues. Of course, not all stress is bad, though. Research shows that a healthy amount of stress teaches the brain how to thrive in challenging situations. On the other hand, too little stress can lead to feelings of stagnation, boredom, and depression.

But when intrusive, stressful thoughts continuously disrupt our lives or distract us from the things we should, or would like to be doing, our mental and physical health begins to suffer.

Coping with stress – creating good habits and routines

5 effective and easy-to-follow strategies for managing stress and reducing daily tension:

Start Off Your Day Right

You can start your day by hitting the snooze button, chugging a cup (or three) or coffee, and running out the door with a granola bar in one hand and the certainty that you’re forgetting something on the other. Or, you can start your day with good morning habits that set a calmer, more focused tone for the rest of your day.

A solid morning routine that prioritizes self-care can make a tremendous difference in your mental health. For starters, research shows that people who eat breakfast have more energy than people who wait to eat until lunchtime. And there’s also evidence that fatigue and low energy contribute to chronic stress, which in turn makes us even more tired and worn out.

The best way to start your day off on the right foot is to find a morning routine that works for you. Some people love waking up early to ease into the day, but for others, just the thought of rising at the crack of dawn is enough to unleash a non-stop loop of dread and anxiety.

In other words, experiment with what feels right for you — just remember that the key to an effective routine is consistency. Here are some starting points you may want to consider:

Make your bed
Put off checking your phone until you’ve showered and dressed
Stretch
Drink some water
Exercise
Listen to a podcast
Write or review your to-do list

Learn How to Say No (Say Yes to Boundaries!)

Setting boundaries is never easy. We don’t want to hurt other people’s feelings, especially when it comes to the ones we care about. The problem is that finding ourselves saying “yes” to everything, particularly to things we rather not do just to avoid upsetting or disappointing others, leads to unnecessary stress and anxiety.

Building healthy boundaries is vital to healthy and respectful relationships, not only with others but with ourselves. When you establish boundaries and politely say “no,” you’re staying true to what you want and what you believe in, which helps build self-esteem and lowers the stress that comes with trying to please everybody all the time.

Of course, there’s a difference between being assertive and being aggressive, meaning that there’s no need to attack or belittle others to build boundaries. Get into the habit of setting boundaries by giving yourself permission to focus on yourself first and foremost. It takes practice to say “no” without feeling guilty, but you’ll find that by doing so, you’re actually being kinder and more considerate to yourself and the people that you love.

Set boundaries

Reap the Benefits of Good Sleep

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 chronic stress. 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.

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: are you drinking too much coffee? 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
Create a bedtime routine
Learn relaxation techniques, like yoga, mindfulness meditation, and deep breathing techniques

Laugh It Off

Have you heard the saying “laughter is the best medicine”? It sounds a little silly, but it’s actually sort of true. A good chuckle might not cure you of any diseases or magically make pain go away, but researchers have spent years studying the effects of laughter in the body and found that it does yield a decent number of short and long-term benefits, particularly when it comes to managing stress.

For one, laughing instantly lowers your blood pressure and relaxes your muscles, countering two common signs of stress in the body. It also lightens your mood by releasing endorphins, one of the “feel-good” chemicals, which also act as natural painkillers.

What’s more, a quick giggle boosts your oxygen intake and promotes circulation, aiding in relaxation and lowering stress hormones like cortisol. Psychologically, laughing, especially in times when you are anxious or upset, helps shift your perspective and distance yourself from the problem, allowing you to put your energy towards solving whatever stressful situation you find yourself in.

Take Your Supplements

There are a number of foods, herbs, and vitamins that have been shown to effectively reduce stress and promote mental wellbeing. On the food front, fruits and vegetables that are brightly colored tend to be rich in antioxidants which help fight cellular damage associated with stress. Some 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 these herbs and vitamins, sometimes known as adaptogens, can help mitigate the effects of mental and physical stress:

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

A Final Word

While stress is an inevitable part of being human, there are things you can do to reduce your anxiety and boost your energy levels naturally. Practicing good morning habits, setting appropriate boundaries, and lightening the load by laughing a little are all great starting points.

Natural supplements that support healthy cognitive functioning and reduce cortisol levels are also great allies against stress. As always, talk to your healthcare provider before taking a new supplement, and don’t hesitate to reach out for help if you feel like stress continues to be a problem in your life.

7 Signs and Health Issues Related to an Unhealthy Gut

What is gut health, and why does it matter?

Up until a few decades ago, no one would’ve guessed that the “gut” — the collection of organs and structures that make up the digestive system, and the trillions of bacteria housed within — played such an important role in non-digestive processes. Among other things, an unhealthy gut can affect metabolism and immunity, all the way to supporting mental health and warding off chronic disease.

To say that the gut is one of the most important systems for overall health is not an understatement! Many people don’t know this, but the gut, sometimes called GI or gastrointestinal tract, is home to about 70% of your immune system. And it’s also responsible for producing about 90% of your body’s serotonin, also known as the “happy” neurotransmitter. In other words, a lot of the time, when your immune system is weak, or your mood seems off, it can actually be traced back to something happening in your gut.

What are the signs of an unhealthy gut?

An unhealthy gut can present as chronic bloating, gas, irritable bowel syndrome (IBS), and more. But there are subtler signs, some that you may have unknowingly experienced for years, that can also hint to an unbalanced GI tract. Here are 7 of the most common signs:

Your stomach is frequently upset

Upset stomach due to an unhealthy gut

Everybody has stomach discomfort from time to time, but if you are constantly bloated, gassy, or experience frequent bouts of constipation, diarrhea, heartburn, or abdominal pain, it may be a sign that your gut microbiome is out of balance. Try swapping fried, sugary, and processed items with gut-friendly foods, or consider taking a probiotic.

You’re exhausted all the time

Exhaustion due to an unhealthy gut

Studies have linked imbalances in the gut microbiome (also known as dysbiosis) to chronic fatigue. What’s more, a 2017 study published in Microbiome suggested that people with chronic fatigue typically have abnormal levels of specific bacteria in their guts. One hypothesis is that gut dysbiosis alters serotonin production, which in addition to regulating your mood, plays an important role in sleep-wake cycles.

You have new or worsening migraines

New or worsening migraines due to an unhealthy gut

Nausea and vomiting are two hallmark signs of an impending migraine attack, indicating that there may be a link between these debilitating headaches and the gut. This is evident in young children with migraine and other neurological problems with or without head pain, which often manifest as gastrointestinal issues. Research also shows that adults with frequent stomach issues, like heartburn, constipation, and diarrhea, also report more headaches than those without GI problems.

Your skin is constantly irritated

Skin irritation due to an unhealthy gut

Are you battling adult acne or other skin issues? Your gut bacteria may be to blame. Unhealthy bacteria in the gut can not only affect you internally but externally as well. If the gut is inflamed or irritated, proteins can “leak” from the gut and into the skin, which can cause irritation and itching. An unhealthy gut can also lead to skin disorders such as eczema, psoriasis, dermatitis, rosacea, and many more.

You gained or lost weight unintentionally

Unintentional weight fluctuation due to an unhealthy gut

Losing or gaining weight without making changes to your diet is a common sign of gut imbalances. Some bacterial strains that live in the gut (or lack thereof) may impair your body’s ability to process sugar and absorb nutrients, leading to food cravings and overeating. And changes in your hunger and eating habits can also lead to unintentional weight loss.

You’re cranky or depressed most of the time

Cranky, moody or depressed?

Humans knew there was a connection between the gut and emotions even before science confirmed it. Consider the sayings “gut feeling” and “butterflies in the stomach.” They’ve been around for decades, if not centuries.

In animal studies, researchers have found that altering the number of specific bacteria in the gut can change brain chemistry and lead mice to become more or less anxious. There’s even evidence that those with IBS and other bowel problems seem to be more likely to develop anxiety and depression than people with healthy guts.

You get sick frequently

More likely to get sick with viral and bacterial infections

Since 70% of the immune system lives within the gut, it makes sense that having an imbalanced GI tract can make you more likely to get sick with viral and bacterial infections. New evidence even suggests that an unhealthy gut could be an indicator of severe COVID-19.

In a study of 100 patients hospitalized with COVID published earlier this year, their gut biomes were significantly less diverse than those from a control group as measured by stool samples. In COVID patients, the amount of certain beneficial bacteria associated with immune function were severely depleted, which, according to the authors of the study, could be a factor in the potentially lethal “cytokine storm.”

You crave sugary foods

Craving sugary foods

Having an unhealthy gut usually means sugar cravings will show up in the form of sweets, bread, fruit, or dairy. Too much sugar consumption contributes to an overgrowth of “bad” bacteria in the gut, also known as dysbiosis, which also creates an inflammatory environment in the body.

Simple ways to improve gut health

Take probiotics and eat fermented foods
Eat prebiotic fiber
Eat less sugar and sweeteners
Reduce stress
Avoid taking antibiotics unnecessarily
Exercise regularly
Stay well hydrated
Get enough sleep

Takeaway

When your body doesn’t have enough good bacteria, bad bacteria can thrive leading to an unbalanced gut. An unhealthy gut can lead to mood swings, stomach aches, fatigue, unwanted weight gain, anger, depression, skin irritation, and other illnesses. A healthy gut can improve mood and immune system function, as well as support health in many ways.