Tag Archives: health

5 Amazing Benefits of Spirulina

health

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Nowadays, everything seems to be deemed a “superfood” by doctors and health authorities alike. The word superfood is an unscientific term to loosely describe and market a food or foods that offer incredibly high nutritional value. Nature is truly the body’s best healer and many fruits, vegetables, and herbs have nutritional content that is of value to anyone looking to obtain optimal health. Spirulina, which when incorporated in your diet can have positive effects on your energy level, nutrient intake, immunity, and promote healing and prevention of disease is a food that is deserving of the title. So what is spirulina? Spirulina is a blue green algae, a one-celled organism that gets its name from the Latin word helix or spiral, that has been consumed in Africa, Asia, and Mexico dating all the way back to the 9th century. It is the cousin of another algae called chlorella, which is actually great for ridding the body of heavy metals like mercury, but spirulina boasts a much more robust nutrition profile. What makes it so super?

  1. It contains most of the essential amino acids. To start off spirulina has all eight essential amino acids that the body needs, with an additional bonus of ten of twelve non-essential amino acids included. For those that don’t know, whenever all eight essential aminos are available in any food, that makes it a protein powerhouse. Spirulina is 65-71% protein compared to around 22% in beef, and it’s protein is in a highly digestible form. What makes this an extremely golden plant source of protein is all the additional nutrients that come along with it.
  2. Spirulina offers essential minerals including potassium, calcium, zinc, iodine, magnesium, selenium, iron, and phosphorous. Add to this nutritional profile, folic acid, niacin, B vitamins including super essential B12, vitamin D, vitamin K, vitamin E, carotenoids (which convert to vitamin A), and chlorophyll and you’ve got a great deal of nutrients needed to get you through your day. Chlorophyll, which has an almost identical molecular structure to human blood, is an important ingredient that gives super healing power.
  3. Spirulina boosts immunity,  increases antioxidant protection, and fights free radicals which in turn slows the aging process. When we consume spirulina, it activates the body to produce more red and white blood cells which kills germs and viruses. It can also relieve allergies, sinus issues, lower cholesterol, lower risk of stroke, heart disease, and risk of contracting cancer. To take it even further not only is this miracle food great for fighting candida, colds, allergies, influenza, measles and mumps, studies have shown that it can inactivate the virus associated with AIDS and HIV [6].
  4. Spirulina has virtually no calories, and the small percentage of fat it contains are in the form of essential fatty acids. It also curbs appetite and promotes weight loss, supports healthy cardiovascular function, improves the digestion process and gastrointestinal health, and promotes creation of beneficial flora in the digestive tract. Studies have shown that consuming spirulina can lower bad cholesterol and high systolic or diastolic blood pressure [7].
  5. Spirulina can offer a natural energy boost. Due to all these amazing nutrients, spirulina can give any Plain Jane an energy boost that transforms her into Wonder Woman.  Are you a working mom? Take spirulina and give some to your kids. You’ll be more energized and your kids’ immune systems will be strong enough to withstand viruses and colds that get passed around at school.  Business woman and multi-tasker on-the-go? Spirulina taken at the beginning of your day can give you the energy boost you need to finish the projects on your plate. Are you addicted to caffeine to give you an energy boost? Try spirulina instead and you will feel naturally energized and get a nutrition boost that trumps any multivitamin on the market. Do you workout a lot? Spirulina can boost athletic performance. Did I mention that it can protect the body from harmful radiation? This legit superfood has a laundry list of health benefits too long to expound upon, the best way to truly know it is to try it for yourself.

You can find spirulina in powder form online or at your local health food store which can be mixed into liquids or pill form. Whatever method you choose to consume it keep in mind that the best way to take spirulina is gradually. Spirulina can have different effects on the body, including nausea or a cleansing reaction if too much is taken too soon. In powder form, starting with as little as a half of a teaspoon and build up to a teaspoon or more if tolerable. It’s best if you slowly begin increasing over time as your body adjusts. Spirulina is great to add to smoothies or juice in the morning because it is so energizing. Take it at night and you may not be able to sleep. If you are suffering from hyperthyroidism, or are pregnant it’s smart to consult with your doctor before incorporating spirulina into your diet. If you have really severe allergies to seafood or iodine, it’s best to not consume spirulina. Whatever method and frequency you choose, spirulina is truly a superfood that has the potential to enhance your health and boost your quality of life.

 

References:

  1. Ciferri, O. (1983). Spirulina, the edible microorganism. Microbiological Reviews, 47(4), 551–578.
  2. Ismail, M., Hossain, M. F., Tanu, A. R., & Shekhar, H. U. (2015). Effect of Spirulina Intervention on Oxidative Stress, Antioxidant Status, and Lipid Profile in Chronic Obstructive Pulmonary Disease Patients. BioMed Research International, 2015, 486120. http://doi.org/10.1155/2015/486120
  3. Ku, C. S., Yang, Y., Park, Y., & Lee, J. (2013). Health Benefits of Blue-Green Algae: Prevention of Cardiovascular Disease and Nonalcoholic Fatty Liver Disease. Journal of Medicinal Food, 16(2), 103–111. http://doi.org/10.1089/jmf.2012.2468
  4. Lee, E. H., Park, J.-E., Choi, Y.-J., Huh, K.-B., & Kim, W.-Y. (2008). A randomized study to establish the effects of spirulina in type 2 diabetes mellitus patients. Nutrition Research and Practice, 2(4), 295–300. http://doi.org/10.4162/nrp.2008.2.4.295
  5. Mirzaie S, Zirak-Khattab F, Hosseini SA, Donyaei-Darian H. Effects of dietary
    Spirulina on antioxidant status, lipid profile, immune response and performance
    characteristics of broiler chickens reared under high ambient temperature.
    Asian-Australas J Anim Sci. 2018 Apr;31(4):556-563. doi: 10.5713/ajas.17.0483.
    Epub 2017 Sep 18. PubMed PMID: 28920419; PubMed Central PMCID: PMC5838328.
  6. Teas J, Irhimeh MR. Dietary algae and HIV/AIDS: proof of concept clinical
    data. J Appl Phycol. 2012 Jun;24(3):575-582. Epub 2011 Dec 29. PubMed PMID:
    22661829; PubMed Central PMCID: PMC3354323.
  7. Torres-Duran, P. V., Ferreira-Hermosillo, A., & Juarez-Oropeza, M. A. (2007). Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of mexican population: a preliminary report. Lipids in Health and Disease, 6, 33. http://doi.org/10.1186/1476-511X-6-33

 

 

The Science Behind Why I Hate Social Media (Part 2)

Facebook

rawpixel-651368-unsplashIn my last post about social media, I went over the research that supported my general disdain for social media. We covered that in addition to the fact that social media is addictive, it can lower dopamine levels needed for motivation, increase levels of GABA a neurotransmitter which in excess can increase drowsiness and anxiety, and that increased dopamine hits can also cause us to make impulsive decisions. Since then, I also stumbled upon a study that showed abnormalities in the brains of Internet-addicted patients, and that patients with bipolar disorder showed similarities. Yikes. If you missed part one of this series, I highly recommend you read it to give adequate context. Below’s a brief summary of why I personally can’t stand social media and ten legit ways you can reduce the effects prolonged social media use may be having on your health.

My Personal Reasons:

  • Prolonged use can diminish our ability to have innovative ideas
  • Reduces the ability to focus single-mindedly on tasks
  • Takes us out of the present and into curating a moment rather than authentically enjoying milestones in our daily lives
  • Can diminish the formation of authentic relationships OR reduce the quality of time spent socially (because everyone is on their phone)

Things You Can Do to Counteract:

  1. Turn off notifications on your phone. Turning off notifications removes the dopamine triggers we get every time we get a text or like etc. This one practiced changed my ability to focus on my work tasks by 1000%. I had gotten so used to being interrupted every few minutes by a chime or notification. While I am focused on work I actually disable the ability to see my incoming emails on my phone, and I keep my notification sounds off. It works wonders!
  2. Go on a social media fast. Noticing the addictive effects of social media, starts by taking a break. If you commit to a few days, you’ll notice how you sometimes end up on Facebook or Instagram without even thinking about. That’s why to make social media fasts more effective I recommend deleting the app from your phone while you are on a break. You’ll notice you’ll come back refreshed and realized you haven’t missed much of anything at all.
  3. Read books. Doing good old fashion cognitive tasks and engaging in learning or even reading for pleasure can help you remember what it’s like to single-task. Not to mention, you get a nice shot of personal development in the process.
  4. Call (not text) your friends and speak to them regularly or meet up with them (and turn off your phone). Hopefully you do this already, but if not I highly recommend you call people and not just text. It’s hilarious to me now, how shocked people get when I actually call. If you are getting to know someone, and really want to do some real due diligence, you may need to hear the sound of their voice.
  5. Use apps  to restrict social media access. There are so many apps and website blocker tools nowadays, to help keep you focused. It’s sad we need them, but addiction is real, so do whatever you need to do to stay in the no social media zone.
  6. Leave your phone in another room at night when it’s charging. Did your heart just speed up when you read that? Then this is especially for you. I have known people who literally cannot be without their phones, they start to get anxious. Try leaving your phone behind sometimes when you really don’t need it, or keep it charging in another room when it’s time for bed. What was that? You say your phone is your alarm so you can’t do that? That leads me to my next point…
  7. Buy an alarm clock. They are cheap, they get the job done, and will keep you from focusing on your phone first thing in the morning. The morning should be reserved for connecting with your partner, meditation, prayer, and just having a moment to set the tone for your day. When we look at our phones to early we are forced to begin reacting to emails, likes, posts, before we have a moment to get centered. Get centered first, and you can conquer every day no matter what the Internet trolls of life throw at you.
  8. Designate a specific time to post or check social media and email. Self-explanatory, but regulating and setting a schedule for when you will engage can help you not fritter away precious time you need for work or adulting tasks that should be taking priority over watching Will Smith’s latest family insta-video. Even though he has the greatest Instagram account of all time, I’m pretty sure you car insurance getting paid is more important.
  9. Avoid the scrolling feed on social media platforms. This works wonders. I know you want to check up on random people you don’t actually know, but if you post, and choose not to scroll you will save yourself the minutes that can turn into hours. Not to mention the potential FOMO or comparisons that may leave you feeling like you need to be a guest on Iyanla’s “Fix My Life!”
  10. Practice some form of mindfulness daily to give yourself time focused on the present. Meditation is incredible, yoga, Qi gong, Tai Chi, prayer, walking meditation are all great practices to get you focused on the moment and comfortable with silence. It’s in the silence, not in the constant stimulation where we find our greatest ideas, and connect with thoughts that lead us to our true purpose in life, whatever that may be. You may curate it so that it seems so, but I highly doubt you’ll find your true purpose on the gram. -XO Raw Girl

Work Less, Thrive More: Why You Need a Day Off

health

backlit-beach-beautiful-227674Burnout city is a place that some people love to live. Residents of burnout city love to tell you how busy they are, can never take a call,  they complain of their epic to-do lists, long nights, and anxiety at work until…inevitably they crash, have a meltdown, or get sick which is basically the bodies’ way of saying “Slow down!” The saddest part about being a self-proclaimed busy bee is that usually the need to look and in fact be overwhelmed may actually be a coverup for deeper insecurities. Questions like: Am I enough if I don’t achieve? Will I be depressed if I don’t get promoted? Lurk beneath the surface of a seemingly can-do attitude. The other kind of busy bee is the people-pleaser. If you can never say no to other’s requests or demands on your time this may be you. Don’t worry I’m not judging.

I get it completely. We all want to look and feel important, and we need validation. However it’s really important to check yo’ self and see if that validation is coming more often than not from other people’s approval, or your own fixation with external markers of success whether it be promotions, money, or keeping up with the Insta lives you scroll through daily. Thankfully evidence has shown that cutting ourselves a little slack may actually go a long way to improving our performance on the tasks that matter the most to us.

Recently a company in New Zealand, called Perpetual Guardian, had their staff of two hundred and forty employees try out a four day work week that was studied by academics. The trial was declared a smashing success with 78% of employees citing increased work-life balance, commitment to the company, and decreased stress levels. Prior to the study only 54% of employees felt that they could balance work and their at-home duties well. Not bad huh? Sweetest part of the deal was that during the trial, employees were paid for five days of work, even though they worked for four!

After just surviving the most grueling workload I’ve ever had to carry by cranking out three months of masters coursework into one month in order to graduate early, this day off idea rings true to me. I was working so hard that I decided that I had to take a Sabbath, just one day a week to do absolutely nothing. Even though two days would have been better, the inactivity always left me refreshed and ready to charge ahead again when the week began. I know most of us do not have the luxury of getting paid for a day off, but we can actively make time to unplug and STOP glorifying burnout. You are not better because you are BUSY. We are ultimately on this earth to live, to thrive, and to share our gifts, and if we could do that in a state of presence and relaxation the world would be a better place. -Xo Raw Girl

 

References:

Roy, E. A. (2018, July 18). Work less, get more: New Zealand firm’s four-day week an ‘unmitigated success’. Retrieved July 20, 2018, from https://www.theguardian.com/world/2018/jul/19/work-less-get-more-new-zealand-firms-four-day-week-an-unmitigated-success

 

The Science Behind Why I Hate Social Media (Part 1)

dopamine

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“Your character is built on what you do, not on what you broadcast.”

Although the quote above rings true, social media has us stuck in the cycle of curating and broadcasting moments for the sake of likes, self-image, branding, and at its worst, to bolster self-worth. Almost every week I debate whether or not to delete all of my social media accounts. Why? I’m aware that social media is addictive, it wastes my time, and can leave me feeling not as happy as I was before I logged on. I also realized that my deepest and closest friendships are with friends who are not big on social media. Because of this we actually call each other, schedule time to catch up, and don’t have to worry about one of us obsessively posing for a selfie before we eat our lunch. What I wasn’t aware of, was that my inner hunch was backed by real science that suggest that not only is prolonged social media use not so great for our mental health, it also has a negative effect on the motivation needed to achieve our goals, and building authentic relationships. I’m aware that social media is not all bad, and I myself have benefited to some degree from opportunities that have emerged from social media. However by in large the opportunities that have mattered the most to my career required me to put more time in working hard behind the scenes, rather than scrolling.

Social media can lower our motivation and ability to delay gratification. To begin looking at the potential harmful effects of social media, we have talk about dopamine. Dopamine is a so-called messenger substance or neurotransmitter that conveys signals between neurons. However, serious health problems can arise if too little or too much dopamine is being produced. Dopamine is responsible for our seeking and motivation; we get hits of it as we work towards a goal and a big burst when we actually get what we desire. Cell phone use and the anticipation of texts and likes etc. actually gives us a huge dopamine burst; so over time we may end up feeling less motivated, get depressed, have issues with delayed gratification, not to mention it also can affect the depth of our social relationships. One study published in the Journal of Neuroscience, showed that when there are elevated levels of dopamine in the brain people are more impulsive, and make decisions that seem to benefit them immediately, but may have adverse or diminishing rewards in the future. Why is this important? We are essentially training an entire generation to live for the now, which will have a negative effect on their futures. What’s more rewarding, training daily to get the body you want, or posting a retouched photo that makes you look as if you have the body you want? Our generation chooses the latter more often than the former.

Excessive dopamine stimulation has real cognitive health consequences. When and if someone is depressed, that lack of motivation comes from low dopamine levels. This lack of motivation is also seen in Parkinson’s disease, multiple sclerosis, fibromyalgia and more. Because dopamine neurons are integral to helping us remember things short term, with low dopamine we may end up being very forgetful. The addiction response is also tied to dopamine release, and unfortunately it causes a seeking for pleasure that needs more and more stimulation to satisfy. Getting rid of some common stimulants that elevate dopamine such as: sugar, alcohol, cocaine, caffeine, marijuana, and addictive behavior such as social media will help us begin to increase our levels naturally. High intensity exercise also naturally increases dopamine. What I find most disturbing about this is that it points to a re-wiring of our brains over time! When I researched the Parkinson’s – dopamine connection, I also wondered, what happens to the brains of an entire generation when they get much older? Are we going to see bloggers and influencers with higher levels of cognitive decline? Scary to think about, but there’s more…

Social media addiction increases GABA levels in the brain. In one study that focused on the  brains of smartphone and internet-addicted teenagers, the researchers performed MRS exams to measure the levels of GABA (gamma aminobutyric acid)  and Glx (glutamate-glutamine) before and after smart phone use. GAMA is a neurotransmitter in the brain that slows down brain signals and is involved in vision control, motor control, and the regulation of anxiety, and Glx causes neurons to be more excited. Too much GABA can also cause drowsiness and increase anxiety levels. What they found was that in the teenagers with smartphone addiction the ratio of GABA to Glx was significantly increased compared to normal teenagers without the addiction. Here’s the part that gets worrisome: “Dr. Seo [ the researcher behind the study]  believes that increased GABA in internet and smartphone addiction may be related to the functional loss of integration and regulation of processing in the cognitive and emotional neural network,” [4].  Wait a minute…so my my addiction to Instagram or Facebook could lead to diminished brain processing or some sort of glitch in my daily emotional response or mood? Yep. By the way the kids in the study did recover, but only after cognitive behavioral therapy.

I could go on, but I think the points above give a lot to think about. The more I researched the more I was determined to find a way to drastically reduce the time and energy I spend on social media. In my followup up post, I’ll give you some real tips that work to ensure you aren’t spending all your dopamine on your insta-feed, and you have enough motivation left to chase your wildest dreams. -XO Raw Girl

 

References:

  1. Asociación RUVID. (2013, January 10). Dopamine regulates the motivation to act, study shows. ScienceDaily. Retrieved July 22, 2018 from www.sciencedaily.com/releases/2013/01/130110094415.htm
  2. Caldiroli A, Serati M, Buoli M. Is Internet Addiction a Clinical Symptom or a
    Psychiatric Disorder? A Comparison With Bipolar Disorder. J Nerv Ment Dis. 2018
    Jul 19. doi: 10.1097/NMD.0000000000000861. [Epub ahead of print] PubMed PMID:
    30028359.
  3. Medical University of Vienna. (2016, August 31). Dopamine: Far more than just the ‘happy hormone’. ScienceDaily. Retrieved July 22, 2018 from www.sciencedaily.com/releases/2016/08/160831085320.htm
  4. Radiological Society of North America. (2017, November 30). Smartphone addiction creates imbalance in brain, study suggests. ScienceDaily. Retrieved July 22, 2018 from www.sciencedaily.com/releases/2017/11/171130090041.htm
  5. Wellcome Trust. (2010, June 30). Impulsive, weak-willed or just too much dopamine? Brain study highlights role of dopamine in impulsive behavior. ScienceDaily. Retrieved July 22, 2018 from www.sciencedaily.com/releases/2010/06/100629170922.htm

The Many Reasons to Love Cruciferous Veggies

cruciferous vegetables

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If I was stranded on a remote island “Survivor” style and could only pick one class of veggies to bring with me, it would be the crucifers, without contest. Cruciferous vegetables (also known as Brassicas) include broccoli, broccoli rabe, cauliflower, cabbage, Brussels sprouts, kale, collard greens, turnips, turnip and mustard greens, arugula, watercress, bok choy (Chinese cabbage), kohlrabi, radishes, and daikon. Although all vegetable have nutritional benefits, the crucifers are superstars in the veggie world as they have been proven by research to assist in detoxification, stimulate the immune system,  reduce degenerative damage in the nervous system, protect against cardiovascular disease, slow and even reverse decline of brain functioning and cognitive performance, and can help to restore balance to the endocrine system. Besides their stellar benefits to the bodies’ systems, crucifers have a great nutritional profile containing vitamins, minerals, and fiber that we need to maintain healthy elimination and weight.

There has been quite a bit of research conducted that has shown that increased consumption of cruciferous vegetables lowers the risk of contracting cancers including breast and prostate. The phytochemicals found in cruciferous vegetables can stimulate enzymes in the body that will remove carcinogens through the body’s’ detoxification pathways before they damage cells. By now you may be aware of the harmful effects stress can have on your body. Well oxidative stress, which occurs from the overload of harmful molecules called free radicals, accelerates our aging and can lead to disease or health conditions over time. When you consume large amounts of cruciferous vegetables, you reduce oxidative stress which in turn helps to reduce the risk of colon, lung, prostate, breast, and other cancers. In animal studies, cruciferous vegetables have been shown to reduce inflammation; which may point to an anti-inflammatory effect as one of the benefits for human consumption.

Just in case you aren’t convinced that #TeamCrucifer is the greatest, there are some vanity reasons to consume them as well. For those struggling with acne for hormonal reasons, cruciferous vegetables can provide some relief because they assist the body in restoring hormonal balance. This also makes consuming cruciferous vegetables wonderful for women struggling with fibroids or endometriosis who may have an issue of estrogen dominance. Whatever reason you chose to join #TeamCrucifer know that getting your greens in will help improve your overall health, skin, youthfulness, and vitality. -XO Raw Girl

References:

Abdull Razis AF, Noor NM. Cruciferous vegetables: dietary phytochemicals for
cancer prevention. Asian Pac J Cancer Prev. 2013;14(3):1565-70. Review. PubMed
PMID: 23679237.

APAPollock, R. L. (2016). The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovascular Disease, 5, 2048004016661435. http://doi.org/10.1177/2048004016661435

Jiang Y, Wu SH, Shu XO, Xiang YB, Ji BT, Milne GL, Cai Q, Zhang X, Gao YT,
Zheng W, Yang G. Cruciferous vegetable intake is inversely correlated with
circulating levels of proinflammatory markers in women. J Acad Nutr Diet. 2014
May;114(5):700-8.e2. doi: 10.1016/j.jand.2013.12.019. Epub 2014 Mar 13. PubMed
PMID: 24630682; PubMed Central PMCID: PMC4063312.

Wu QJ, Yang Y, Vogtmann E, Wang J, Han LH, Li HL, Xiang YB.  Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies. Annals of Oncology 2013; 24(4): 1079-1087.

 

5 Reasons to Drink Green Tea

caffeine

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When it comes to tea, it’s safe to say that green tea is one of the most researched cups out there, probably because it has been used for medicinal purposes in China and Japan for thousands of years. If you are weaning yourself off of coffee, green tea can be an excellent addition to your routine because it does contain some caffeine, but less than coffee, and also includes some additional health benefits that’ll make that morning cup seem oh so worth it!  Green tea comes from the same plant as black and oolong teas, but is lightly steamed in preparation. Because it is not as processed, green tea contains a rich supply of catechins, which are antioxidants that can help to reduce and prevent cell damage. Research has show that one of green tea’s components ECCG, has potential protective effects against heart disease and cancer. In addition to this, green tea contains numerous phytochemicals that may help improve memory and cognition, powerful antioxidants that may decrease oxidative damage to the mitochondria in the brain, and it may also assist in relieving digestive symptoms and headaches. Research has shown that, aside from helping to prevent cancer and heart disease, green tea offers protection from the development of Parkinson’s disease, Alzheimer’s disease, and other brain disorders.

Although green tea has not been proven to be the answer when you are looking to drop a few pounds, the tannins and polyphenols of green tea do help the body regulate insulin sensitivity while helping the brain maintain a steady supply of glucose. This can also assist to regulate energy,  mood swings, and help maintain a positive outlook during the day. While green tea contains less caffeine than coffee, it may still contain more caffeine than some can tolerate so listen to your body and adjust accordingly. If the caffeine is too much for you, try getting rid of the first steeping of the tea bag and steep again using the same tea bag, or drink decaffeinated green tea instead. Want the health benefits but find green tea too bitter for you to taste? Try using cooled green tea instead of water or juice when you make your morning smoothie. Brewed green tea can also be poured over cooked brown rice and topped with vegetables like seaweed or other greens. In the summer to beat the heat, try iced green tea in summer with some lemon juice topped with a mint leaf.

If possible, try to consume green tea without added sugar. If you must sweeten it, try using an alternative to refined sugar like coconut sugar, xylitol, or stevia. Consuming foods or drinks that are bitter is exceptionally good for your digestion and curbing sugar cravings, so if you can brave it I recommend drinking it straight up. -Xo Raw Girl

 

References:

  1. Boehm K, Borrelli F, Ernst E, et al. Green tea (Camellia sinensis) for the prevention of cancer. Cochrane Database of Systematic Reviews. 2009;(3):CD005004 [edited 2010]. Accessed at http://www.thecochranelibrary.com (link is external) on July 16, 2015.
  2. Green tea. Natural Medicines Web site. Accessed at naturalmedicines.therapeuticresearch.com/ on July 16, 2015. [Database subscription].
  3. Hartley L, Flowers N, Holmes J, et al. Green and black tea for the primary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. 2013;(6):CD009934. Accessed at http://www.thecochranelibrary.com (link is external) on July 16, 2015.
  4. Jurgens TM, Whelan AM, Lillian L, et al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database of Systematic Reviews. 2012;(12):CD008650. Accessed at http://www.thecochranelibrary.com (link is external) on July 16, 2015.
  5. Scott, P. S. (n.d.). Health Benefits of Green Tea. Retrieved July 12, 2018, from https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea#1

 

 

7 Nutritional Imbalances That Contribute to Depression

depression

unhappy-389944_640We’ve all had bad days. But after really talking to someone with diagnosed major depressive disorder I realized that even on my worst day I probably have never experienced the depth of what depressed folks struggle with. The closest I’ve come to experiencing it has been when coping with loss of loved ones to death. Given the high profile suicides in the media lately, I think we all can agree that all that glitters isn’t gold, and that even if and when we attain certain levels of material success, it is possible to feel empty inside. One thing I do know for sure is that no matter where you are on the spectrum from feeling meh, to literally contemplating ending your life your feelings should never be disregarded or ignored. Depression can come in several forms and differing levels of severity: it can be in response to an external stimulus like a death in the family or job loss, or it can be this overarching mood that doesn’t seem to improve, perhaps without explanation.

What I’ve learned as I deepened my studies of nutrition is that poor diet, lack of supplementation, and nutrient deficiencies can play a HUGE role in depression. In fact, I wish more people knew about the nutrition – depression connection because perhaps more would consider seeing a therapist and a nutritionist to help them cope and heal. In a world where people were woke to this fact, when someone was dealing with depression maybe their doctor would refer them to a nutritionist, or psychiatrists would send clients for micro-nutrient testing before prescribing antidepressants. This article provides a very broad overview of a few imbalances you can look for or speak to your practitioner about if you think you may be depressed or are already diagnosed.

Some of the major nutritional imbalances that can lead to depression can include:

  1. Imbalance of gut flora – The health of our gut is incredibly essential for overall health and well-being, but most of us have no idea that the health of our gut is also tied to our mental health. The gut-brain axis shows us that there is a link of communication happening between our gut and brain and that it goes both ways. Meaning, if your gut is imbalanced, or there is a lack of good bacteria, intestinal overgrowth, parasites, etc. this gets communicated to the brain and effects your mood. What can you do about this? Well if you have complex gut related issues you need to consult with a health practitioner to address the underlying cause and health the gut. If you have eczema, psoriasis or other skin related issues, you may have an issue with leaky gut, and need to begin a protocol to health the gut, which can in turn improve your mood. For general maintenance, taking a good daily probiotic and including fermented foods with meals at least 2-3 times a week can help. Some good sources of probiotics include: kimchi, sauerkraut, kombucha, Rejuvelac, or homemade yogurt (store-bought can be too processed and have high sugar content).
  2. Low omega-3 fatty acids – Multiple research studies have found a clear association between low blood levels of EPA and DHA and an increased risk of depression, violence and suicide. Epidemiologic studies have found a clear correlation between a low intake of EPA and DHA and the prevalence of depression. In two studies of population groups in the USA the incidence of depression was found to be 3.7% and 2.9%. Average intake of EPA and DHA in the USA is estimated to be about 0.1 gram per day. In two Japanese studies, on the other hand, the incidence of depression was only 0.9% and 0% and the intake of EPA plus DHA was 1.5 grams per day and 4.2 grams/day respectively.  To ensure you are getting adequate omega-3 fatty acids you can include and daily supplement and increase your intake of omega-3 rich plant foods: walnuts, chia, hemp seeds, Flax seeds, avocado. For plant-eaters a good algae based supplement that includes both DHA and EPA is essential. If you are a meat eater: incorporate cold water fatty fish like salmon and consider taking a fish oil. If you are pregnant or planning pregnancy, omega-3 fatty acids are incredibly important to supplement and consume for the babies’ brain health and to prevent postpartum depression after giving birth.
  3. Low folate – Folate is a water soluble B vitamin that cannot be stored in the body and much be obtained through our diet. Men and women over 18 generally need around 400 micrograms per day of folate, and pregnant women need 600 mcg. In some research studies, individuals with depression have been shown to have low folate levels, which is also known as vitamin B9 [1]. Some good food sources of folate include: edamame, okra, spinach, artichoke, lettuce, turnip greens, asparagus, endive (raw), Brussels sprouts, legumes, beets (cooked).
  4. Low intake of B vitamins – B12, Niacin, Folate (as mentioned above) etc. – Besides Vitamin B-12 being number one on the must supplement list for plant-eaters, it may also play a role in getting your mind right if you are depressed or experience low moods. This is because B12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions and low levels may be linked to depression. For plant-eaters, especially those who are vegan or cut out all animal products, please get a good daily multivitamin with vitamin B12 included, ideally in the methylcobalamin form which is easily absorbed by the body. If your multi or B12 supplement includes cyanocobalamin I recommend switching that out for a new brand.  Besides a supplement, using nutritional yeast helps a lot to increase your intake of B vitamins. I tend to sprinkle nutritional yeast on everything: salads, soups, even steam sauteed veg for added nutritional value.
  5. Low iron – If you are anemic, or have a history or low iron levels in your blood work, this can also contribute to depression. If you are experiencing fatigue, irritability, and brain fog along with depression make sure you have your iron levels tested. Iron supplements can often cause constipation, so it’s important not to supplement if your levels are normal when you get labs, and better to increase intake of iron-rich foods if your levels are low. Some plant food sources of iron include: legumes, tofu (go for non-GMO), spirulina, cacao, nuts and seeds, leafy greens, blackstrap molasses, quinoa.
  6. Low Zinc – If you missed it, check out my last post on Zinc and why deficiency is so common in adults. Inadequate intake of zinc can play a role in depression because zinc plays a part in modulating the brain and body’s response to stress. Research studies have found that zinc is low in the serum of those suffering from depression. In fact, the more depressed someone is, the lower their zinc level in some cases.
  7. Other Notable Imbalances: Vitamin D, and Magnesium. Vitamin D is not a vitamin, it’s actually a hormone and is incredibly essential for our immunity and disease prevention overall. Ideally we should all get around 2000 IU per day; so you can find a multivitamin with that amount of vitamin D or close to it, and take it daily. Magnesium may also help with supporting the healing of depression, and is also very essential with helping to relieve anxiety. Read more about magnesium in this past post.

All of these imbalances can contribute in some form, but generally I usually start with examining the gut brain connection and omega-3 fatty acids as they tend to be common. Beyond nutrition, lifestyle interventions are extremely important and can be effective to accelerate treatment as well including daily meditation or mindfulness and exercise.

So if you are depressed what do you do to restore balance? Your best bet is to find a health practitioner than can assess your nutritional status and work with you on a protocol designed to meet your needs. You can also start by assessing your diet. Look at the nutrients mentioned above. Are you getting balanced meals with those foods included? Are you taking a daily multivitamin? Supplementing with omega-3 fatty acids daily (algae based if you are a vegetarian, or fish oil if not) will go a long way. Then you have to look at your gut health. Are there problems with digestion? Do you have a white coating on your tongue, candida, parasites or some other GI imbalance? Do you have skin conditions like eczema or psoriasis which can point to leaky gut?  If so, then you begin the journey of healing your gut. If you take the time to work through these questions, and also make the point of getting up everyday rain or shine and exercising in some form and starting a daily mindfulness or meditation practice for 5-10 minutes, you should be able to slowly but surely find your way to recovery.

Hopefully this post gives you a sense that this issue is complex. It’s really important you reach out and work with someone to find solutions based on your personal health history and also seek help from a therapist in tandem especially if your depression is severe and ongoing. Many of my clients have other health issues along with depression and its always incredible to watch how as their nutritional status improves, so does their mood and vitality. -XO

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Want to work with me one-on-one to assess your nutritional  status, reach a health goal, or address a serious condition or disease? Currently running a special on initial Consults via SKYPE until July 15th; instead of $125, it’s $99 for the initial two hour session. Use the code JULY18 at checkout. More more info on my Nutrition Tune-Up sessions visit HERE.

References:

  1. Bender A, Hagan KE, Kingston N. The association of folate and depression: A
    meta-analysis. J Psychiatr Res. 2017 Dec;95:9-18. doi:
    10.1016/j.jpsychires.2017.07.019. Epub 2017 Jul 22. Review. PubMed PMID:
    28759846.
  2. Bruinsma, Kristen A. and Taren, Douglas L. Dieting, essential fatty acid intake, and depression. Nutrition Reviews, Vol. 58, April 2000, pp. 98-108
  3. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology : Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203–209.
  4. Hall-Flavin, M. D. (2018, June 01). Vitamin B12 and depression: Are they related? Retrieved July 1, 2018, from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077
  5. Szewczyk, B., Kubera, M., & Nowak, G. (2011). The role of zinc in neurodegenerative inflammatory pathways in depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 35(3), 693-701. doi:10.1016/j.pnpbp.2010.02.010

5 Simple Ways to Be a Healthy Living Superhero

health

IMG-1981We are official midway through 2018 and those new year’s resolutions can now feel like a passing dream. It’s always great to stop, reassess and take some new baby steps towards achieving your optimal health. If you’ve fallen off the healthy living bandwagon just in time for summer, or you are doing just fine but need some more motivation, here are five simple ways to be a healthy living superhero this week:

1. Do one thing to improve your physical strength. Whether it be strength training, weight bearing exercises, or Pilates find something that builds muscle & get all the way into it. Pick something that challenges you and pushes you past your comfort zone.

2. Stay Mentally Alert by practicing mindfulness each day for a minimum of 5 minutes.       (Meditation, prayer, Taichi, Qi gong, walking in nature) find what works to release some stress and do you boo!

3. Stay hydrated! If you are not sure how much water to drink; the general rule is you should drink 1/2 your body weight in oz of water. If you are well over 200 lbs, don’t drink more than 100-125 fl oz per day. Hydration is so simple but essential that without it we can feel drained, fatigued, or even lose focus. If you are not drinking have your body weight in water, work your way up to it and take stock of how you feel.

4. Take your daily multivitamin (plus vitamin D & omega – 3 fatty acids) & aim for 4-5 fruits and veg per day —every day this week. Taking your Vitamins can change your life, and for superhero level health they are essential for filling the gaps when our food choices fail us.

5. Incorporate superfoods 🙂 to get more nutritional bang for your buck try a superfood you’ve never experimented with before: moringa , baobab, spirulina, cacao, camu camu, maca, etc are all packed with superhero level nutrition.

Need a coach? I’m in my office seeing clients this week! Woop! Your girl will be a full-fledged nutritionist in August! Right now I’m taking clients via Skype or in-person at Wellness Cooperative in Old Town Alexandria. If you want to know whats holding you back from living your healthiest, best life I can help. My nutrition tune-ups involve assessing your diet and any medical conditions to help you figure out what adjustments you can make to feel amazing or heal. You will complete the session aware of any nutritional deficiencies, and also with an idea of the supplements or lifestyle changes that can help propel you forward on your healthy living path. To learn more or book your coaching session click here.

Zinc for Beautiful Skin, Nails, & Hair

acne

File_009Zinc deficiency is extremely common, and research has suggested that over 25% of the worlds population is at risk. And that is a conservative estimate. The worst part is that most adults are deficient in zinc and have no idea. I recently got hip to the prevalence of zinc deficiency when taking on nutrition clients. As a part of our initial consult, I give all of my clients who meet me in person a Zinc Tally Test, which can indicate whether or not the body has sufficient zinc. Nine times out of ten, the test indicates that deficiency is present. I took the test myself and discovered my zinc was low and have been supplementing ever since then. The recommended daily intake of zinc for women is 8 mg/day and for men 11 mg/day. For plant-lovers, it’s important to monitor zinc levels because many zinc sources are from animal products; it’s harder now to get adequate zinc from plant sources due to the low quality of soil. Besides increasing your chances of being able to whip your hair back and forth, zinc is key for:

  • Clear skin: Zinc deficiency can manifest as acne, eczema, or dry scaly skin.
  • Strong Nails: if your nails break often and easily or you have white spots on your nails you may be deficient in zinc
  • Proper Immune Functioning: deficiency increases vulnerability to a range of infections
  • Proper Elimination: deficiency can lead to diarrhea or increase its severity
  • Brain & Emotional Health: insufficient zinc can effect memory retention and mood including irritability, lethargy, and depression
  • Vision, Taste, & Smell: deficiency can affect ability to taste, and clarity of vision, and the ability to smell
  • Sexual Health: without enough zinc testosterone production can decrease in men

What to do if you are deficient?

Increasing intake of foods that are high in zinc such as pumpkin seeds, dark chocolate, garlic, sesame seeds, chick peas, wheat germ, quinoa, almonds, cashews, oatmeal is one option. If you are a meat-eater, you will get zinc from animal products, but still may not be getting enough. In addition to food options, its always a great idea to supplement. You can actually supplement with a Zinc Tally Test, and the brand Metagenics makes a great one I use to test my clients.

References:

Maret W, Sandstead HH (2006). “Zinc requirements and the risks and benefits of zinc supplementation”. Journal of Trace Elements in Medicine and Biology. 20 (1): 3–18. doi:10.1016/j.jtemb.2006.01.006. PMID 16632171.

Michaëlsson G (February 1981). “Diet and acne”. Nutrition Reviews. 39 (2): 104–6. doi:10.1111/j.1753-4887.1981.tb06740.x. PMID 6451820.

Yamada T, Alpers DH, et al. (2009). Textbook of gastroenterology (5th ed.). Chichester, West Sussex: Blackwell Pub. pp. 495, 498, 499, 1274, 2526. ISBN 978-1-4051-6911-0.

Natural Remedies for Asthma

asthma

christin-hume-505815-unsplashWhat is asthma?

Most of us have heard of asthma or the very least know someone struggling with it. Asthma is a chronic disease that affects your airways, or tubes that carry air in and out of your lungs. If you have asthma, the inside walls of your airways become sore and swollen. This increases the sensitivity of the area, and may cause strong reactions to allergens. During a reaction, the airways get narrower and your lungs get less air which can cause coughing, wheezing, chest tightness, and trouble breathing.

Who can it affect?

Asthma can occur at any age, but is most common in children under 10 years of age [2]. It affects approximately 3% of the U.S. population and is twice as common in males vs. females under 30 years of age. After age 30, females and males are affected equally [2].

How do I know if I have asthma?

Some of the common signs and symptoms of asthma include: wheezing, tightness in the chest, coughing, difficulty breathing, low peak expiratory flow rate, dark circles under the eyes with swelling. Symptoms usually worsen at night.

What causes it?

Asthma, is usually the result of one or more Triggers. Some triggers (such as animal dander, dust, pollen, food, or drugs) elicit an immune response from the body, and others don’t but can be caused by a respiratory infection.

Underlying Imbalances: Atopic Dermatitis increases risk of asthma threefold, Low stomach acid production, Increased intestinal permeability or Leaky Gut, Candida albicans, Hormonal imbalances (including menstrual cycles in women), Psychological and emotional factors, Stress, Genetics.

Food Sensitivities: Food additives (coloring agents, azo dyes, common preservatives are sodium benzoate, 4-hydroxybenzoate esters, and sulfur dioxide.) Genetically modified foods, Salt (worsens bronchial reactivity and mortality).

Physical Causes: Respiratory infections, exercise, hyperventilation, stress, depression, and fear also can trigger an asthma attack. Physical exertion/exercise, Rapid changes in temperatures/humidity & breathing cold air.

Allergens or Medications: dust mites, animal dander, dust, pollen, mold, cockroach mites; Toxins or irritants: tobacco smoke, air pollutants, industrial fumes, volatile chemicals, gasoline, paint thinners and others. Medications- aspirin, penicillin, sulpha drugs, vaccines (especially pertussis or influenza), Genetics.

Below is a hypothetical intervention plan for asthma. It is important to work with your nutritionist or health practitioner to receive recommendations that are tailored to your specific symptoms and health history.

Interventions for Asthma

Today’s Goal: To increase intake of fruits and vegetables, reduce/eliminate additives, preservatives, and food allergens, increase water intake to ½ of weight in fluid ounces to encourage healing of asthma.

Nutrition

  1. Increase consumption of foods rich in antioxidants (fruits and vegetables), plenty of garlic and onions, essential fatty acids (wild caught cold water fish) – High plant based diet if meat, consume fish.
  2. Reduce/ eliminate processed foods, sodium intake, and avoid food additives & preservatives – avoid all/as many as possible, particularly those listed in the text
  3. Avoid/limit genetically modified foods & pesticides (Review Environmental Working Group – Dirty Dozen & Clean Fifteen)
  4. Increase consumption of fruits high in vitamin C
  5. Optimize GI health (address any hypochlorhydria, intestinal permeability and dysbiosis issues present and assess for and address other functional GI imbalances)

Supplements

Adults:

  • Carlson Labs – Fish Oil – 2 teaspoons
  • Klaire Labs VitaSpectrum Capsule Formula  Multivitamin (preservative-free) – 5 capsules or 1 scoop (powder form available)
  • Vital Nutrients Aller-C (Quercetin, Vitamin C, Bioflavonoids, Bromelain) – 2 capsules
  • Pure Encapsulations – 50B Probiotic – 1 capsule (soy & dairy-free)

Kids:

  • Springboard D-Hist Jr. (Vitamin C, Quercetin, Nettles, Bromelain, N-Acetyl-L-Cysteine) – 1 tablet
  • SmartyPants Kids Complete Gummy Vitamins: Multivitamin & Omega-3 DHA/EPA Fish Oil, Methyl B12, vitamin D3 – 4 gummies (preservative-free)
  • Klaire labs Ther-Biotic Children’s Chewable Probiotic – 1 Tablet (Soy, preservative, dairy-free)

Lifestyle

  1. Try acupuncture or acupressure; Yoga for breathing control
  2. Counseling or therapy may be useful if asthma attacks arise in times of emotional crisis.
  3. Minimize airborne allergies in environment by reducing exposure to dust, mold, animal dander, pollen etc.

Additional Testing

Test for Food Allergies- avoid those that test positive. Common allergens in asthmatics include egg, fish, shellfish, nuts, peanuts (immediate sensitivity) and dairy, chocolate, wheat, citrus and food colorings (delayed sensitivity).

References:

  1. Fry, M., ND. (n.d.). Lecture: Asthma . Retrieved May 2, 2018, from https://learn.muih.edu/courses/6637/pages/kidney-stones-nephrolithiasis?module_item_id=180869
  2. Pizzorno, J. E., Murray, M. T., & Joiner-Bey, H. (2016). The Clinician’s Handbook of Natural Medicine E-Book. [N.p.]: Churchill Livingstone.
  3. Gbekley, H. E., Katawa, G., Karou, S. D., Anani, K., Tchadjobo, T., Ameyapoh, Y., . . . Simpore, J. (2016). Ethnobotanical Study Of Plants Used To Treat Asthma In The Maritime Region In Togo. African Journal of Traditional, Complementary and Alternative Medicines, 14(1), 196-212. doi:10.21010/ajtcam.v14i1.22
  4. S., Lamson, A. E., & W., D. (2010, April 1). Immune-modifying and antimicrobial effects of eucalyptus oil and simple inhalation devices. Alternative Medicine Review.