Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.

Maybe you’re just stressed because you feel like you’re being pulled in too many directions.

Or, maybe, you’re just not drinking enough…

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Under-hydration over-amplifies your stress hormone

Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.

A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.

When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.

The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.

But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.

Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”

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Easy and effective cortisol-reduction strategies

Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?

Look at your diet…

According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:

• Magnesium-rich foods like bananas, avocados and dark chocolate
• Omega-3 foods, including salmon, anchovies and chia seeds
• Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut

At the same time, avoid these foods known to increase cortisol release:

• Caffeinated drinks
• Alcohol
• High in sugar snacks
• Refined carbohydrates
• Unhealthy fats

For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.

They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.

Here’s a list to get you started:

• Boswellia
• Holy Basil
• Ashwagandha
• Rhodiola
• L-Theanine

Sources:

How dehydration secretly fuels anxiety and health problems – ScienceDaily

Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic

The post The cortisol-link between stress and dehydration appeared first on Easy Health Options®.

Then and now, LSD is followed by controversy. Considered mind-altering, some proponents believe it lowers brain barriers and opens consciousness.

But, it’s illegal, and not without risk. It can cause hallucinations that can persist and may be linked to schizophrenia, rapid heart rate, increased body temperature, delusions and even psychosis.

That hasn’t stopped researchers from exploring the potential health benefits of the drug. It’s been tested as a treatment for stroke-related brain damage as well as for depression, anxiety and addiction — because it can shift blood flow in the brain, reduce negative emotions and induce blissful states.

Obviously, it would be great if there were a way to get the benefits of LSD without any of the risks. One research team may be onto how — and it’s literally as easy as breathing…

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Breathwork could reduce psychological distress

Use of breathwork as a therapeutic tool for psychological distress is becoming more popular because some versions of it can lead to altered states of consciousness (ASCs) similar to those evoked by psychedelic substances like LSD.

High-ventilation breathwork (HVB), which involves gradually increasing the rate and depth of ventilation, has strong potential as a non-pharmacological alternative for treating psychological distress.

However, the neurobiological mechanisms and subjective experience underlying HVB’s impact on taking the mind to an altered state haven’t been studied extensively.

To fill this information gap, Amy Amla Kartar of Brighton and Sussex Medical School in the United Kingdom and colleagues characterized ASCs induced by HVB in experienced practitioners. They did so by analyzing self-reported data from 15 individuals who participated online, eight who participated in the lab, and 19 who underwent magnetic resonance imaging (MRI).

They participated in a 20- to 30-minute session of cyclic breathing without pausing while listening to music. Then they answered a series of questionnaires within 30 minutes of finishing the breathwork session.

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The results were impressive. During all experimental sessions, participants reported reduced fear and negative emotions, with no adverse reactions. Across participants and experimental settings, HVB reliably enhanced ASCs dominated by Oceanic Boundlessness (OBN).

OBN is a term describing a set of feelings that include spiritual experiences, insightfulness, a blissful state, positively experienced depersonalization, and the experience of unity. It’s considered a defining aspect of ASCs evoked by psychedelics like psilocybin, the active ingredient in “magic mushrooms.”

The intensity of ASCs evoked by HVB caused a profound decrease in blood flow to parts of the brain implicated in representing the internal state of the body, including breathing, while increasing blood flow to brain regions involved in the processing of emotional memories. These blood flow changes correlated with psychedelic experiences, meaning they may be the source of the positive effects of the breathwork.

Interestingly, the intensity of HVB-induced ASCs was proportional to cardiovascular sympathetic activation, as indicated by a decrease in heart rate variability. This suggests a potential stress response, indicating that the positive changes induced by ASCs may occur even while the body’s stress response is activated.

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Getting started with breathwork

In short, this type of breathwork, combined with music, appears to induce altered states resembling those of psychedelics, calming negative emotions while reshaping brain activity.

The researchers caution that more research is needed. Still, the research—the first to use neuroimaging to map the neurophysiological changes caused by breathwork—indicates that breathwork may be a powerful tool in addressing psychological conditions.

You can find plenty of information online to practice breathwork. However, it’s not recommended to practice high-ventilation breathwork on your own, at least not until you have become adept at it.

It’s more intense, and without an experienced therapy guide during a session, you could experience dizziness, hyperventilation, fainting, or even become emotionally overwhelmed.

Seek a referral from a functional medicine clinic, specialist, counselor or wellness spa in your area to connect with a knowledgeable therapist  — and get ready to feel the bliss.

Sources:

Scientists reveal how breathwork unlocks psychedelic bliss in the brain — ScienceDaily

Neurobiological substrates of altered states of consciousness induced by high ventilation breathwork accompanied by music — PLOS One

LSD — Drugs.com

What is ‘breathwork’? And do I need to do it? — University of Wollongong Australia

High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications — Neuroscience & Biobehavioral Reviews

The post Unlock bliss to relieve anxiety, depression and more appeared first on Easy Health Options®.

They were a huge part of the drug culture of the 1960s and were especially known for psychedelic or hallucinogenic effects.

Who would have thought that the same chemical that produced powerful hallucinations might one day be found to help you live a longer and healthier life?

Not me, that’s for sure.

But ongoing research is showing this to be the case.

“Magic mushrooms” might just be the next weapon in the ongoing effort not just to live longer but to ensure those extra years are healthy ones…

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Psilocybin reduces oxidative stress and slows aging

“This study provides strong preclinical evidence that psilocybin may contribute to healthier aging — not just a longer lifespan, but a better quality of life in later years,” says Dr. Ali John Zarrabi, co-investigator of a study at Emory University in Atlanta.

Psilocybin is the active compound found in psychedelic mushrooms. When it is consumed, it forms a metabolite called psilocin.

Emory University researchers dosed 19-month-old mice — an age that in human years would correspond to between 60 and 65 — with psilocybin doses that ranged from 5mg to 15 mg over a 10-month period.

The treated mice lived 30% longer than untreated mice and also experienced better aging — including healthier physical traits like better fur condition and hair regrowth.

Psilocybin is known for its psychological effects, especially in regard to relieving depression and boosting the feel-good hormone, serotonin. But this research indicates that it also targets several key biological markers of aging, including reducing oxidative stress, enhancing DNA mechanisms and maintaining telomere length.

According to the researchers, these underlying cellular processes play a critical role in both aging and disease onset.

How do we explain this?

“Most cells in the body express serotonin receptors, and this study opens a new frontier for how psilocybin could influence systemic aging processes, particularly when administered later in life,” says Louise Hecker, PhD, senior author of the study and former associate professor at Emory University, where the work began and was funded.

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Not a fan of shrooms? You have choices

Dr. Zarrabi emphasized the importance of further research in older adults, as well as the well-documented overlap between physical and mental health.

“My hope is also that if psilocybin-assisted therapy is approved as an intervention for depression by the FDA in 2027, then having a better quality of life would also translate into a longer, healthier life.”

But until then, how do we increase our chances of living a long and healthy life?

For starters, just move. Switching to an active lifestyle at any point in adulthood has been shown to extend lifespan. And you control the dial on effort and benefits. The plan you’ll stick to is the one that will bring you results.

Eat the rainbow. This term was coined for a good reason: Colorful foods are rich in flavonoids that are linked to a disease-free, longer life.

Avoid foods that send aging into overdrive. Certain foods accelerate aging. You’ll find which ones here.

Take advantage of shortcuts that research shows can have a powerful effect on aging, including:

• Coffee: the healthy aging secret under our noses
• The vitamin that slowed biological aging 3 years
• Conquer inflammation, the link between unhealthy aging and a shorter lifespan

Lastly, just in case you need more convincing about the importance of movement, here’s a list of 40 things that can go wrong with your body and health if you don’t exercise at all.

Dr. Jesus Peteiro, the author of a 2019 Spanish study on exercise capacity (how long and how hard you can work out), sums it up for us: “Exercise as much as you can. Fitness protects against death from any cause.”

Sources:

Natural Compound Found in Mushrooms Delays Aging and Extends Lifespan, Study Suggests — SciTech Daily

Psilocybin treatment extends cellular lifespan and improves survival of aged mice — Nature Partner Journals’ Aging

The post The magic mushroom secret for slower aging, longer life appeared first on Easy Health Options®.

Hearing loss can result in isolation, communication difficulties and reduced alertness, among other impacts. And all of this can lead to greater feelings of loneliness, something more than a third of seniors have reported experiencing.

What’s worse, research shows this combination of hearing loss and loneliness can open the door to one of the most frightening age-related ailments….

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Loneliness and hearing loss accelerate memory decline

Researchers from the University of Geneva (UNIGE) analyzed data from 33,000 older European adults participating in the large-scale Survey of Health, Ageing and Retirement in Europe (SHARE) to study the combined impact of hearing loss and loneliness on memory.

Since 2002, participants have been surveyed every two years on various aspects of their daily lives, including activities, social connections and perceptions. They also undergo tests on cognitive function.

Using the data, the researchers identified three profiles based on the degree of social isolation and perceived loneliness:

• Individuals who are socially isolated and feel lonely
• Individuals who are not socially isolated but still feel lonely
• Individuals who are socially isolated but do not feel lonely

Then, the researchers examined whether these different profiles experienced cognitive decline differently, depending on the type of perceived isolation and the degree of hearing loss. Previous research has linked hearing impairment to as much as a two to three times higher risk of cognitive decline.

The results were sobering. ‘‘We found that people who were not socially isolated but who felt lonely saw their cognitive decline accelerate when they were deaf,’’ says Matthias Kliegel, a UNIGE professor and co-author of the study.

In other words, the findings show hearing loss speeds up cognitive decline particularly among individuals who feel lonely — regardless of whether they’re socially isolated.

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Addressing hearing loss and loneliness

The study results support the importance of addressing both hearing loss and loneliness in efforts to prevent cognitive decline. This is particularly critical for people who are not socially isolated but still feel lonely. In such cases, a simple intervention like using a hearing aid may be enough to help them engage more fully socially.

“These individuals are already socially integrated, so it’s a matter of removing a sensory barrier in order to reinforce their engagement and protect their cognitive health,” says Charikleia Lampraki, postdoctoral researcher at UNIGE and first author of the study.

If you find yourself experiencing hearing impairment and feeling lonely as a result, talk with your doctor about getting a hearing aid. Once you’re able to hear better, it can really help with interacting with people socially.

If your hearing has been corrected but you’re still experiencing loneliness, here are some steps you can take to engage more socially:

• Mindfulness and tai chi: Meditation and tai chi practices have both led to significant improvement in loneliness scores. Other studies have found tai chi can be effective in relieving symptoms of depression in older adults. (Not to mention it’s great exercise!)
• Pets (real or robotic): Having a pet has been proven to reduce loneliness in seniors. If you can’t have a flesh-and-blood pet, even a robotic pet has shown to be just as effective at alleviating those lonely feelings.
• Talking about art (or making it): Simply describing a painting and the feelings, memories and thoughts it evokes, was found to lower loneliness scores. And I know from my own mother’s experience that she feels a lot less lonely when she creates art — especially as part of a class at her senior center.
• Indoor gardening: Caring for plants can be just as rewarding as caring for pets or people. A study of an indoor gardening program in a nursing home showed a decrease in loneliness scores among residents who participated.

Sources:

The silent threat: How hearing loss and loneliness are fueling memory decline — ScienceDaily

Profiles of social isolation and loneliness as moderators of the longitudinal association between uncorrected hearing impairment and cognitive aging — Communications Psychology

Addressing Hearing Loss May Reduce Isolation Among the Elderly — NYU Langone Health

The post How loneliness and hearing loss accelerate cogntive decline appeared first on Easy Health Options®.

But for the person with ADHD, who may experience frequent nights of insomnia, it can affect life in a more dramatic and ongoing way.

It turns out that it may be insomnia that’s dragging their mood and quality of life down, compounding the struggles associated with attention deficit and the challenges of emotional regulation when living with ADHD.

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Insomnia has a significant impact on people with ADHD

Adults with ADHD are at higher risk of depression and lower quality of life (QoL) and research has revealed that sleep problems associated with ADHD may be why.

Specifically, insomnia could be the “missing link” that connects ADHD with depression and poor life quality.

Dr. Sarah Chellappa is an associate professor of psychology at the University of Southampton in England. She is also the senior author of a recently published study.

“We know that sleep disruption can impact neurobehavioral and cognitive systems, including attention and emotional regulation. At the same time, sleep disruption may arise from ADHD-related impulsivity and hyperactivity, suggesting a reinforcing cycle between sleep disorders and ADHD,” says Dr Sarah Chellappa.

Researchers from the University of Southampton and the Netherlands Institute for Neuroscience looked at data from the Netherlands Sleep Registry.

They singled out responses from 1,364 of the over ten thousand participants in the Registry, looking at answers to questions about ADHD traits, insomnia, circadian factors, depression and quality of life.

Their findings made it clear that ADHD traits were associated with worse depression and more severe insomnia — and that insomnia and other sleep disorders were the potential link between ADHD, depression and lower quality of life.

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Hope for better interventions… and what to do until then

Professor Samuele Cortese, a co-author of the study, is also from the University of Southampton.

“There needs to be more research to understand this complex interplay. By improving our understanding, we could uncover treatment options that improve the quality of life of people with ADHD,” he says.

“For instance, targeting insomnia complaints in individuals with higher ADHD traits, with Cognitive Behavioural Therapy for Insomnia or Sleep Restriction therapy may help improve their quality of life.”

But there are simple, safe ways for people with ADHD to help themselves right now.

Melatonin is a hormone your brain produces to regulate your sleep and wake cycles. People with ADHD tend to have inhibited melatonin release and more difficulty preparing their bodies for rest. A French study found that melatonin helps adults with sleep disorders and ADHD.

Phosphatidylserine (PS) is a phospholipid that’s normally abundant in the brain and nervous system. It stimulates dopamine, a neurotransmitter that plays a role in sleep and emotional regulation. An imbalance of dopamine can lead to depression.

Omega-3s. Besides being good for heart health, omega-3 fatty acids may improve symptoms of ADHD, including behavior, cognitive skills and focus.

Other supplements that research has linked with improvement in ADHD symptoms include zinc, iron, magnesium, ginkgo and ginseng.

Always talk with your doctor before adding a new supplement to your daily regimen, particularly if you are taking medications for ADHD or other conditions.

Sources:

Can’t sleep, can’t focus, can’t thrive? ADHD and insomnia may be a vicious cycle — Science Daily

Associations of ADHD traits, sleep/circadian factors, depression and quality of life — BMJ Mental Health

Melatonin, Omega 3 & Dietary Supplements: ADHD Hype or Help? — ADDitude

6 Natural Supplements That Benefit Most Brains — ADDitude

The post The vicious cycle of adult ADHD and insomnia appeared first on Easy Health Options®.

The slow and graceful movements were beautiful to watch. But it was the mindful concentration and peaceful expressions on the faces of those participating that really pulled me in.

I remember yearning for that kind of community and connection. I found it in my love for choir, but I’ve had tai chi in the back of my mind ever since.

And with evidence-based benefits like these, why not give it a try…

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What is tai chi?

“One of the biggest advantages of tai chi from a health perspective is that anyone can practice it, which includes those who have health issues, injuries, or limited mobility,” says Andrea Felix, a Certified Expert Instructor who has been practicing tai chi since 2006.

Tai chi is a practice that involves a series of slow, gentle movements and physical postures, a meditative state of mind, and controlled breathing. Although it originated as an ancient martial art in China, it has become known for promoting physical and mental well-being.

What the research says about tai chi

Dr. Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, maps out eight characteristics that are central to tai chi practice:

• Awareness
• Intention
• Structural integration
• Active relaxation
• Strengthening and flexibility
• Natural, freer breathing
• Social support
• Embodied spirituality

In 2024 alone, many studies have confirmed Dr. Wayne’s belief that these factors work together to deliver the following physical and mental health benefits:

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Balance. Did you know that poor balance is a sure sign of a shorter life?Three studies have confirmed the fact that tai chi improves balance. One of these was a meta-analysis of 17 randomized clinical trials.

Low back pain. An analysis of ten randomized controlled trials found that the practice of tai chi helps relieve chronic low back pain. Maybe that’s why the American College of Physicians, who suggest drugs should be a last resort for back pain, includes Tai Chi in their top 3 recommendations to relieve this common complaint.

Blood pressure. A randomized clinical trial found that tai chi was more effective than aerobic exercise in reducing blood pressure.

Parkinson’s disease. A 3.5-year cohort study showed that tai chi helped ease both motor and non-motor symptoms in patients with Parkinson’s, with these benefits lasting several years.

Sleep. Another study found that tai chi improved cognition and sleep. It also suppressed inflammation and enhanced metabolism.

Another study of breast cancer survivors with insomnia found that tai chi not only helped the insomnia, but also reduced markers of inflammation, thus making a relapse less likely.

Mental health. A review of 20 studies concluded that tai chi helps reduce symptoms of anxiety and depression in older adults and improves their social connections.

Finally, tai chi has been shown to increase functional connectivity in the brain, which may help prevent age-related decline.

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How to get started with tai chi

Tai chi is a meditative exercise that combines deep breathing with slow, focused movements. It’s perfect for those with limited mobility who need to increase their activity level gradually.

The quickest way to get started is by watching a video like this one. Or this one.

But taking a tai chi class at your local senior or community center will connect you with others who are trying to learn. The socialization that comes along with this is an added bonus!

Sources:

A Growing Amount of New Research Confirms the Many and Diverse Health Benefits of Tai Chi — Integrative Practitioner

Tai Chi: What You Need To Know — National Center for Complementary and Integrative Health

The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis — Frontiers in Public Health

Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial — JAMA Network Open

Effect of long-term Tai Chi training on Parkinson’s disease: a 3.5-year follow-up cohort study — Journal of Neurology, Neurosurgery and Psychiatry

The post 7+ reasons tai chi is the movement your body needs appeared first on Easy Health Options®.

No matter what you call it, most of us have experienced those unsettling feelings of dread and anxiety in anticipation of the beginning of another long, busy, likely stressful week.

Even though the feelings may intensify Monday morning, we march on, able to dismiss them — until Sunday night rolls around again.

Unfortunately, it’s a cycle that evidence connects to dangerous physiological processes…

One meta-analysis of data from population statistics found a 19 percent increase in the incidence of confirmed heart attacks and sudden cardiac deaths on Mondays.

Now, another study appears to validate the biological components associated with Monday-related stress…

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Mondays acts as a ‘stress amplifier’

Researchers led by Tarani Chandola of the University of Hong Kong (HKU) wanted to determine whether the association between anxiety and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis — the body’s central stress response system — was greater on Mondays.

The HPA axis regulates stress hormones, such as cortisol, which can contribute to hypertension, insulin resistance, and immune system dysfunction if they’re chronically elevated.

The researchers took a look at 3,511 adults aged 50 and older living in England who participated in the English Longitudinal Study of Ageing (ELSA). The participants submitted hair samples and were asked about their anxiety levels and on what days they experienced anxiety.

The results were striking. Participants who felt anxious on Mondays showed significantly higher long-term stress hormone levels up to two months later. Their hair samples showed a 23 percent higher level of cortisol compared to peers who were anxious on other days of the week.

What’s more, this “anxious Monday” effect was observed in both working and retired participants. This indicates a deep-seated link between the start of the week and dysregulation of the body’s stress response, one that lingers well after retirement.

Prior research has observed higher cortisol levels on weekdays versus weekends. But this is the first study to single out Mondays as particularly disruptive.

“Mondays act as a cultural ‘stress amplifier,’” Chandola says. “For some older adults, the week’s transition triggers a biological cascade that lingers for months. This isn’t about work — it’s about how deeply ingrained Mondays are in our stress physiology, even after careers end.”

About 75 percent of the Monday effect was due to the greater impact of feeling anxious on Mondays compared to other days.

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Ways to battle ‘anxious Mondays’

The study emphasizes how the anxiety around Mondays can become biologically embedded in our bodies, with chronic stress hormone dysregulation posing long-term cardiovascular risks.

By addressing the stress specific to Mondays, the researchers hope to unlock new strategies to combat heart disease in aging populations.

“The cumulative life course effects of feeling anxious on Monday, to which people do not adapt, suggests the need to identify why some people do not adapt to the Monday effect, while others are more resilient,” the researchers write in the study.

One reason some people may handle their Monday stress better is that they have a system in place to address the beginning of the week. If you find yourself battling the “Sunday scaries,” here are some tips for starting the week off right (and lowering your stress levels in the process):

• Sleep: Make sure you stick to your usual sleep schedule over the weekend. Sleeping in on Saturday and Sunday can disrupt your usual sleep-wake cycle, and that in turn can raise your cardiovascular risk.
• Support your gut. Oscillations of gut microbes throughout the day are crucial for regulating the secretion of stress hormones. An imbalance in the gut microbiome leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis.
• Meditation: Try meditating on Sunday evening, even if it’s just for 5 minutes. Meditation can help reduce stress and support your cardiovascular health.
• Exercise: Get some exercise first thing Monday morning. It will help clear your mind, elevate your mood and reduce your stress levels. Plus, it’s great for your heart.
• Fun: Schedule something enjoyable on Monday, whether it’s time for reading your favorite book, having coffee with a friend before work or walking at lunch with office mates. This will help you look forward to Monday instead of dreading it.
• Natural stress-relieving adaptogenic herbs, like holy basil and ashwagandha, are effective at helping balance your system during stressful periods.

Sources:

New research shows Monday stress is etched into your biology — ScienceDaily

Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England — Journal of Affective Disorders

The post A biological reason to hate Mondays: It’s a stress amplifier appeared first on Easy Health Options®.

But I want to know they work — like the three life hacks the Japanese attribute to exceptional longevity.

Now, “life hacks” literally flood social media sites with tips on how to sleep well, lower stress or feel happier — among other things.

But how trustworthy is this advice? Is it based on facts? Or is it plain quackery that will do you more harm than good, particularly when it comes to your mental health?

It’s always a good idea to do a little of your own research to find out. Here’s what medical experts at UC California have to say about a few TikTok trends that are popular hacks…

What the experts say about these TikTok trends

#1 Brainrot

Brainrot is defined as “the supposed deterioration of mental or intellectual state, especially due to overconsumption of online content perceived as trivial or unchallenging.”

Think cute cat videos or Moo Deng, the baby hippo. It feels great to unwind and watch these after a long day of work. But they can actually alter your brain… and not for the better.

“Although the term ‘brainrot’ may sound like a joke, zoning out to short-form, stimulating content can alter how the brain develops and functions,” says Assistant Professor of Psychiatry Dr. Ekta Patel.

“Over time, this can desensitize the brain’s natural reward pathway, making everyday activities such as work, school, reading or face-to-face conversations feel boring or mundane in comparison.”

“The key is intention,” she adds. “Are we using it to gently recharge, or to disconnect completely from our internal world? This question can help answer if it’s a coping tool or a barrier to healing.”

One good thing about spending time online, though, is that the internet gives your “transactive memory” a workout. This type of memory requires that we remember the source of information we use rather than the information itself. So it’s not all bad.

Instead of watching silly videos, learn something new online.

#2 Cortisol cocktails

Can a simple mixture of orange juice, sea salt, coconut water and magnesium lower your level of cortisol, the stress hormone, and do so safely?

Dr. Jodi Nagelberg has her doubts.

“It may taste refreshing, but claiming such a cocktail is a ‘fix’ for the effects of chronic stress on one’s body is an exaggeration at best.”

“Typically, there is no need to ‘fix’ one’s cortisol levels, but rather target the underlying cause of chronic stress as a means of improving one’s overall health,” Dr. Nagelberg says.

However, during my time reading and writing health and wellness content, I’ve become aware that prolonged high cortisol levels can lead to various issues, including adrenal fatigue, elevated blood sugar, and mood swings.

Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lead to lower magnesium levels. But I’d reach for a multivitamin, myself, and adaptogen herbs that impact stress and anxiety.

#3 Sleepmaxxing.

This term refers to combining multiple sleep strategies in an effort to achieve the perfect night’s sleep.

Dr. Michael McCarthy, who has studied the intersection of circadian rhythm and mental health, warns that the quest for perfect sleep can actually exacerbate the problem.

“Anxiety of any kind, including obsessive worrying about sleep, can cause sleep problems,” warns Dr. McCarthy.

In other words, worrying about not getting enough sleep can create even more stress, which can lead to chronic insomnia.

Some strategies, like sleeping in a cool, dark room, work well. But many have not been proven to help.

The best approach, Dr. McCarthy advises, is to keep it simple.

“Keeping a consistent sleep-wake schedule is helpful and trains the body to know when sleep should come. Spending time outdoors, especially in the early morning, is key to maintaining healthy circadian rhythms,” he says.

My simple “hack” for better sleep is melatonin. It’s tested and true, so no reason to overthink it. And if you think it’s just for sleep, think again! If stress is part of the reason you can’t sleep, I have a colleague who swears by L-theanine.

#4 Floor time as self-care.

If you’re a TikTok user, you may have seen people stretching out on the floor – carpets, hardwood floors, even grass — to relax.

This practice has some profound mental health benefits. It helps quiet mental noise and brings awareness to physical sensations.

Dr. Pollyanna Casmar says, “When you lie down, you connect with your body rather than your mind — that’s the first thing that happens.”

She notes that lying on a firm surface encourages natural relaxation and smoother breathing, which in turn helps activate the parasympathetic nervous system — the body’s built-in calm mode.

Over time, this kind of practice helps regulate stress and restore balance. This is the final resting pose in yoga, known as shavasana.

And when you can’t lie down, focusing on points of physical contact can help — your feet on the ground, for example — while taking short breaths in and longer breaths out. This calms the nervous system by activating the vagus nerve.

Just be sure to use a yoga mat or a folded blanket, unless you have cushy carpet, so you can enjoy the stress release instead of feeling uncomfortable. While you’re down there, consider stretches to keep your mind and body sharp.

Sources:

Are these TikTok trends really self care —  UC San Diego

The post Are these TikTok trends really self care? appeared first on Easy Health Options®.

Funny thing is, if you come to them with physical complaints, especially anything pain-related, they’ll often file that under the label of depression, too, and pull out that prescription form.

But they’ve been missing out on the actual physical toll of depression that research pioneer Dr. Philip Gold recently laid out in a landmark paper published in Brain Medicine’s Seymour Reichlin Centenary Festschrift collection.

Depression doesn’t just sometimes hurt. It contributes to the most common chronic diseases, cutting our lives short…

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Far beyond mood changes: Disease and shorter lifespan

“Depression’s toll reaches beyond mood and thought, extending into physical health risks like coronary artery disease, diabetes, osteoporosis, and stroke,” explains Dr. Gold.

In fact, considering that these conditions collectively reduce life expectancy by approximately 7 to 10 years in people suffering from them, depression clearly has an adverse effect on longevity itself.

To determine just how depression leads to these life-threatening diseases, Dr. Gold looked at the brain, discovering that people who are depressed experience striking changes in brain structure.

These changes include a 40% reduction in subgenual prefrontal cortex volume—a region that plays a critical role in regulating the stress response.

If that weren’t enough, these structural changes occur in conjunction with disruptions in multiple hormone systems, particularly involving corticotropin-releasing hormone (CRH) and norepinephrine.

“The combined effects of CRH, norepinephrine, cortisol, and inflammatory pathways help explain why depression often leads to early onset of various illnesses and a shortened lifespan for those affected,” notes Dr. Gold, emphasizing the interconnected nature of these systems.

Clearly, the proof is in the pudding. And no matter what your doctor might say, depression is not only in your head.

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Don’t let depression rain on your good health

This isn’t the first we’ve heard about the impact of mental health on physical health…

In fact, scientists at Ohio State revealed a powerful connection between mental health and heart disease.  

“Heart disease and anxiety/depression interact such that each promotes the other,” said lead study author Philip Binkley, MD. “There appear to be mental processes that link heart disease with anxiety and depression that are currently under investigation. Both heart disease and anxiety/depression are associated with the activation of the sympathetic nervous system. This is part of the so-called involuntary nervous system that increases heart rate, blood pressure and can also contribute to anxiety and depression.”

The sympathetic nervous system prepares the body for the “fight or flight” response during any potential danger. On the other hand, the parasympathetic nervous system inhibits the body from overworking and restores the body to a calm and composed state.

So, if you’ve been living with depression, be sure you are heard when talking to a doctor about it. And when you see your primary physician, be sure he’s aware that you are dealing with depression so he can pay closer attention to what’s going on in your body.

In addition, these practices could help you mentally and physically:

• Boost your dopamine levels – This happiness hormone is linked to the nervous system and low levels can result in depression.
• Conscious movement – Yoga is a great way to reduce both depression and anxiety. Here are three of the most effective poses anyone can do.
• Foods – Researchers have found that certain foods can help DASH symptoms of depression. So be sure to put the right diet to work for you. Foods that contain the prebiotic galacto-oligosaccharides (like legumes and nuts) are especially helpful at reducing anxiety levels.
• Supplements – If you’re deficient in certain amino acids or minerals, it can amp up your depression. Two of the most important are arginine and magnesium. Research has shown that people with depression also suffered low arginine levels which can lower the amount of nitric oxide in the body. Low levels of nitric oxide are necessary for healthy blood flow and facilitate heart health.

Sources:

Depression research pioneer Dr. Philip Gold maps disease’s full-body impact — EurekAlert!

The link between depression chronic illness and a shorter life — Easy Health Options

The amino acid deficiency that leads to depression — Easy Health Options

The post The full-body impact of depression: Chronic disease appeared first on Easy Health Options®.

Take, for example, the connection between gum disease and conditions such as cancer, diabetes, and kidney disease.

Many of us think of oral health as a separate entity from the rest of the body, because that’s exactly what the medical community has done. But this simply isn’t the case.

Your mouth is the gateway to the rest of your body. Keeping it clean prevents bacteria from fermenting and circulating throughout your body, triggering inflammation and disease.

And as if this weren’t enough, we’re finding that oral health and mental health are linked as well.

For people over 65, keeping your mouth healthy could lower your risk of experiencing depression and anxiety in your “golden years.”

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A healthy mouth = lower odds of depression and anxiety

A study of elderly adults in China found that people with better oral health were less likely to suffer from depression and anxiety.

They explored data from 3,188 people aged 65 and older who participated in the Chinese Longitudinal Healthy Longevity Survey, a long-term project that tracks the health and well-being of senior adults.

Here are some of their interesting findings:

• People who brushed their teeth two or more times a day had a 22% lower chance of experiencing anxiety compared with those who brushed infrequently.
• People who ate fruits and vegetables daily were significantly less likely to develop anxiety.
• People who had undergone dental procedures to repair missing teeth had a 42% lower chance of experiencing depression.
• People who brushed their teeth regularly and ate fruits and vegetables daily were also less likely to suffer from dementia.

The study authors concluded that “oral health and dietary behavior are closely related to the susceptibility of middle-aged and elderly individuals to depression, anxiety, and dementia.”

But they are also quick to note that it cannot be assumed that poor oral hygiene causes depression or anxiety. In fact, the opposite relationship may exist, i.e., depression and anxiety may reduce a person’s ability to maintain good oral hygiene.

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Tips for added oral health benefits

Regardless of which causes which, we know that good oral hygiene is essential.

In case you’re not yet convinced that bad oral hygiene can be dangerous to your health, consider this:

• Skipping your brush-and-floss routine for just 24 hours can kick off periodontitis — severe gum disease that can lead to tooth damage or even tooth loss
• Klebsiella pneumoniae, a bacterium commonly found in the human mouth but rarely in the gut, can cause bowel disease and ulcerative colitis.
• Clinical trials have found that hospital patients who brushed their teeth twice daily had lower rates of hospital-acquired pneumonia (HAP).

But what else can a person do besides brush and floss?

Plenty. And as with many things, it starts with nutrition:

• Bleeding gums may signal a vitamin C deficiency. Make sure you’re including citrus fruits, berries and cruciferous vegetables in your diet.
• DIM (diindolylmethane) supplements can help maintain a healthy oral microbiome (DIM is found in broccoli, but you’d have to eat TONS of it to have any effect on your oral health).
• Other supplements are also effective in preventing gum disease, including grape seed extract and echinacea.

The moral of this story: Take good care of your mouth and you’ll set yourself up for a longer, healthier and happier life.

Sources:

Better oral health linked to lower risk of depression and anxiety in older adults — PsyPost

Modelling analysis of dietary behaviors and oral health status to assess the impact on the mental well-being of elderly individuals: a cross-sectional survey study — Frontiers in Nutrition

The post The oral health-mental health connection for happy aging appeared first on Easy Health Options®.

But the signs of mental exhaustion can be harder to recognize — even though they impact an awful lot of us.

Because of this, we don’t always know when to stop to try to recover. Instead, we often push past the point of no return, leading to burnout.

So how can you know that your brain is throwing up red flags, begging you to take a step back and get some much-needed time and outside support?

Here are the top 10 mental exhaustion warning signs you should heed…

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#1 – Anger or impatience

When your brain is drained, your mood can suffer. You might wonder why you feel so short-tempered. But mental exhaustion makes it harder to control your emotions.

So, if you snap at others because you’re easily irritated by small things that would usually not bother you, you could be well on the way to mental exhaustion.

#2 – Inability to get your work done

Mental exhaustion can make even small tasks feel insurmountable.

You may be unable to concentrate long enough to complete projects or get distracted. Or you could even lack the motivation to get things off the ground in the first place.

If that sounds familiar, check off this sign that you’re mentally overwhelmed.

#3 – Zoning out

Pushing the limits of mental fatigue can make your mind wander and even lead to drowsiness.

While this can cause problems at work and in your daily life at home, it can become dangerous when you need to pay attention and react quickly, such as when driving, operating machinery or caring for children.

Don’t ignore this mental exhaustion warning sign for your safety and that of others.

#4 – Lack of sleep

While it might seem like you would sleep better when your brain is overworked, it’s not so simple.

Research has shown that the reverse is true, with increased mental exhaustion leading to insomnia. Even worse, this can cause a negative feedback loop, with lack of sleep worsening mental exhaustion.

Don’t let this sign of mental exhaustion take over.

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#5 – Depression

You can feel numb or hopeless when you’ve pushed your brain past its limits. You might even feel like you’re moving in slow motion because you lack the energy to get through your daily tasks.

If any of these problems or low moods last for more than two weeks, it could be a signal that your depression is more serious and that it’s time to talk to your doctor.

#6 – Increased worrying

If you’ve been feeling increased levels of worry, it could be a sign you’re mentally exhausted.

That happens when your sympathetic nervous system, which kicks off your ‘fight or flight’ response, is triggered by mental exhaustion. Fight or flight is meant to be temporary.

But when cortisol, the stress hormone that kickstarts it, stays elevated, it suppresses serotonin (a key feel-good hormone). This imbalance creates a cycle of stress, worry and depression.

#7 – Difficulty exercising

Everything feels harder when your brain is at a breaking point, especially exercise. Many researchers believe this is because mental exhaustion decreases your tolerance for exercise.

This can make it feel like your regular exercise routine is more difficult than usual and requires more effort. That can cause you to give up on something actually good for relieving mental stress.

#8 – Changes in healthy habits

Mental fatigue can leave you grasping at straws to feel better. You could snack more often or choose unhealthy options like sugary, fatty or salty foods to “feel better.”

On the other hand, some people suffering from mental exhaustion may not have an appetite at all. Either of these changes could lead to corresponding changes on your bathroom scale.

Additionally, mental exhaustion can cause some people to turn to unhealthy habits like alcohol and drugs to manage their stress.

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#9 – Making mistakes

Because mental exhaustion can decrease focus and increase distraction, you can make more mistakes than usual. It also makes it much harder for you to catch and fix your mistakes.

#10 – Higher pain levels

Finally, one of the biggest flashing warning signs that you are mentally exhausted is experiencing pain more acutely.

This can include everything from headaches and fibromyalgia symptoms to back pain, sore muscles and even stomach and GI concerns. If your pain levels go up, your brain could be begging for a mental health break.

Turn mental exhaustion around

Taking a temporary break from stressors is a good step toward relief from mental exhaustion. But if you’ve dealt with these signs for a long time, you may have developed adrenal fatigue.

Years of constant excess cortisol production sets off an autoimmune inflammatory response in your entire body, affecting the adrenal-hypothalamus-pituitary feedback loop.

When I experienced mental exhaustion and adrenal fatigue in my early adulthood, I was led by an integrative doctor to adaptogenic herbs. As their name implies, they help our bodies adapt to changes, like those brought about by stress, worry and depression. I’ve found relief using a formulation that includes:

• Ashwagandha
• L-theanine
• Rhodiola
• Holy Basil
• Boswellia

Take mental exhaustion as seriously as you do physical exhaustion. The effects on your health and quality of life can be just as potent.

Sources:

Signs You’re Mentally Exhausted – WebMD

The post 10 warning signs you’re mentally exhausted appeared first on Easy Health Options®.

This painful condition is not the subject of this post, so let me be brief and say that it causes unpredictable jolts of electric pain through the head and jaw.

It wasn’t until 2014 that a friend told me to try CBD oil.

Marijuana? You mean pot?? That was my initial reaction. How far we’ve come.

But let me tell you, it was like a wonder drug. It eased the pain that my anti-seizure medication was unable to touch.

So, why am I here singing the praises of cannabis as medicine once again?

First, because, while the federal government’s Drug Enforcement Administration (DEA) has finally re-classified medical marijuana from a highly addictive substance like heroin to a “schedule 3” drug that’s medically valuable and not nearly as addictive (Tylenol with codeine is a schedule 3 drug), there’s still stigma around using cannabis medicinally.

And, secondly, because current research continues to prove that medicinal cannabis can improve people’s quality of life when conventional drugs let them down…

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The value of medicinal cannabis: what we already know

Over the past decade or so, study after study, as well as personal reports, have demonstrated how cannabis can help people troubled by a variety of conditions, including Lyme disease,  hypertension, and chronic insomnia.

Studies have shown that CBD, the non-psychoactive part of cannabis (it doesn’t make you “high”), is able to kill antibiotic-resistant bacteria.

And CBD can help quell the pain of arthritis and other conditions where people usually turn to dangerous NSAIDs for relief.

Now, an Australian study again confirms the power of medicinal cannabis to improve quality of life safely.

Improves health-related quality of life for up to a year

Since 2016, more than a million Australians with chronic health conditions have been prescribed medical cannabis.

A group of researchers from Australian medical schools set out to assess overall health-related quality of life (HRQL) in a sample of patients who were prescribed medicinal cannabis oil.

They wanted to see whether patient-reported improvements after three months in levels of pain, anxiety, and depression, as well as improvements in sleep and motor function, would be maintained after a year.

Their findings revealed that, among the more than 2,300 participants, improvements in HRQL, as well as a reduction in fatigue and sleep disturbances, were maintained throughout the 12-month period.

The improvements were deemed both statistically significant and clinically meaningful.

Even without a control group that would have enabled them to attribute these results directly to medical cannabis, the study authors are confident that medicinal cannabis may improve overall quality of life and help relieve depression, insomnia, fatigue and anxiety.

They add, “This is promising news for patients who are not responding to conventional medicines for these conditions.”

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If you want to try medical cannabis

Facilities that sell medical cannabis are commonly known as dispensaries. In the US, cannabis dispensaries generally do not require a prescription in states where recreational cannabis is legal. For medical cannabis, a healthcare professional’s recommendation or certification is usually needed, not a prescription. 

Shops selling CBD oil and edibles are legal in the US, but owners must adhere to certain regulations. The 2018 Farm Bill legalized hemp-derived CBD products (containing less than 0.3% THC) at the federal level. However, individual states can have their own laws regarding CBD, including its sale and use. 

It’s not known if the hemp-derived products, like CBD oil, would impact quality of life as well as medicinal cannabis oil, which contains varying levels of THC (usually higher than what’s in CBD oil).

But I can testify to how much CBD oil helped my trigeminal neuralgia pain. I have also read that CBD oil and edibles help some people with pain relief, anxiety reduction, improved sleep, and potentially even support certain mental health conditions.

If you have a condition that is weighing down the quality of your life, despite medical treatment, medicinal cannabis or other easily accessible products, like CBD oil, could help. There is a lot of scientific evidence of their efficacy and safety, but if you are taking other medications, it is best to consult your doctor.

However, some CBD products have been found to have higher levels of THC than indicated on the label, so be sure you plan to be home for an extended period when you try a product for the first time.

Editor’s note: Have you heard of the entourage effect? Dozens of studies show it is now the most effective way to get the most out of a CBD supplement. If full-spectrum, doctor-approved, highly bioavailable CBD oil is for you, click here!

Sources:

Medicinal cannabis is linked to long-term benefits in health-related quality of life — EurekAlert

Improvements in health-related quality of life are maintained long-term in patients prescribed medicinal cannabis in Australia: The QUEST Initiative 12-month follow-up observational study — PLOS One

The post Medicinal cannabis linked to health-related quality of life appeared first on Easy Health Options®.

Doing something you enjoy can trigger a rush of this feel-good “hormone” that reinforces the behavior that made you feel that way.

But sparking your brain’s reward center isn’t all that dopamine does. It also plays a role in critical bodily functions, including:

• Movement: Essential for coordinating motor functions, an imbalance or decrease in dopamine can lead to movement disorders like Parkinson’s.
• Emotional regulation: Dopamine influences mood, and an imbalance can lead to depression.
• Attention and focus: Imbalances of dopamine have been linked to ADHD.
• Memory and learning: Dopamine supports brain processes that consolidate memories, promote learning and retrieve memories.

When dopamine is released in excess, such as with certain drugs or behaviors, it is responsible for addiction.

Now, a finding by a McGill University-led team of neuroscientists could open doors to new treatments for a range of psychiatric and neurological disorders attributed to dysfunctions in specific dopamine pathways — including schizophrenia, addiction, ADHD, Parkinson’s or Alzheimer’s.

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A third dopamine pathway

The forebrain controls everything from voluntary movement and the integration of sensory information to all our higher abstract thought, logic, speech and emotions.

Previously, scientists had identified two distinct pathways and types of dopamine receptors in the forebrain: D1 receptors, which activate neurons, and D2 receptors, which inhibit them.

A third group that possesses both D1 and D2 dopamine receptors was known to exist, but their specific function wasn’t known until the McGill-led researchers were able to target them

They found that these neurons have unique cellular characteristics that play a crucial role in balancing several essential brain functions, including those related to reward, cognition, and movement.

Specifically, this pathway ensures motor control under normal physiological conditions and curbs hyperactivity induced by psychostimulant drugs.

“Without these neurons, the entire brain systems under dopamine control would become overactive and uncontrollable, since they act to balance the functions of the two types of dopamine receptors in the brain which either facilitate or inhibit the activation of the two pathways we already knew of,” says senior author Bruno Giros, a professor in McGill’s department of psychiatry.

Put more simply, these neurons bring balance to dopamine’s influence on motor functions and the brain’s pleasure center.

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Improving dopamine function

This discovery could lead to new treatments for a range of psychiatric and neurological disorders, from ADHD to Parkinson’s.

“We are only in the early days of working with the tools that we developed to help us to identify this pathway,” says Alban de Kerchove d’Exaerde from the Neurophy Lab at Université Libre de Bruxelles, who collaborated on the research.

That means those new therapies may not be readily available soon enough, but natural support for dopamine release is at your hands…

One way is to get some exercise. And it doesn’t have to be an intense workout. Even low-intensity exercises like walking, biking, water aerobics, tai chi and yoga can be the perfect way to increase dopamine release.

Several nutrients can also support dopamine release, including:

• Tyrosine is an amino acid that acts as a precursor to dopamine. Foods highest in tyrosine: cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, eggs, dairy, beans, and whole grains
• L-theanine is another precursor to dopamine. Foods highest in L-theanine: green tea, black tea and mushrooms.
• Phosphatidylserine is a phospholipid abundant in the brain and nervous system that stimulates dopamine production and release. Small amounts are in the following foods: soybeans, fish, eggs and organ meats. PS supplements are derived from sunflower lecithin, soy, cabbage and fish.
• Vitamin D has a positive effect on dopamine synthesis and levels. Foods highest in vitamin D: cod liver oil, trout, salmon, white mushrooms, fortified milk and plant-based beverages, sardines, eggs
• Vitamins B5 and B6 are needed to make dopamine. Foods highest in B5: shitake mushrooms, salmon, avocado, chicken, lean beef, sunflower seeds, whole milk. Foods highest in B6: salmon, avocado, spinach, beef liver, sunflower seeds
• Omega-3 essential fatty acids help increase dopamine levels in the brain. Foods highest in omega-3s: fatty fish, walnuts, flax, hemp and chia seeds
• Magnesium is an important mineral for dopamine production. Foods highest in magnesium:  pumpkin and chia seeds, almonds, spinach, cashews, peanuts, soy milk, black beans

Sources:

The brain’s balancing system — EurekAlert!

The brain’s balancing system — McGill University

Striatal projection neurons coexpressing dopamine D1 and D2 receptors modulate the motor function of D1- and D2-SPNs — Nature Neuroscience

Dopamine: The pathway to pleasure — Harvard Health Publishing

Vitamin D — National Institutes of Health

Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid) — My Food Data

10 Foods High in Vitamin B — Medarts

The Best Guide to Omega 3 Fatty Acids for Mental Health — Driftless Integrative Psychiatry

Magnesium — National Institutes of Health

The post Dopamine receptors link pathways from ADHD to Parkinson’s and more appeared first on Easy Health Options®.

But your circadian rhythm controls other essential functions, including your response to stress throughout the day.

Disrupt your body’s clock, and you end up feeling stressed — and not just because you’re sleep-deprived.

What’s really amazing, though, is that all of this stress regulation begins in the gut — about as far away from the brain as you can get.

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The importance of the gut-brain axis

The gut-brain axis is like a superhighway that runs between your gut and your brain.

One affects the other, and research is constantly finding more ways that the two influence each other — and your health. The connection is undeniable at this point.

And while a connection between stress response and circadian rhythm may seem farfetched, it is anything but.

Professor John Cryan and a team of researchers at University College in Cork, Ireland, have pioneered research showing that the gut microbiome controls the body’s hormonal responses to stress in a time-dependent manner that closely mirrors circadian rhythm.

The team confirmed that oscillations of gut microbes across the day are critical for regulating stress hormone secretion — and that depletion of gut microbiota leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system.

They identified specific bacteria in the gut, particularly a Lactobacillus strain known as Limosilactobacillus reuteri, responsible for excessive activation of the body’s stress response system, centered in the brain’s hypothalamus.

“Our research has revealed an important link between the gut microbiota and how the brain responds to stress in a time-specific way. The gut microbiome doesn’t just regulate digestion and metabolism; it plays a critical role in how we react to stress, and this regulation follows a precise circadian rhythm.”

In practical terms, this means that maintaining a healthy gut microbiome is vital to keeping your stress response system working around the clock — so it’s got your back anytime you need it.

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Keep a balanced gut to stress less

We already know that the health of the gut is linked to the health of the body. All sorts of diseases, from breast cancer to Alzheimer’s to heart disease, have been linked to the gut microbiome.

So, how do you maintain a healthy gut? By keeping it balanced. Not surprisingly, that hinges on what you eat — and don’t eat. Here are a few tips:

Supplement probiotics. Taking a daily probiotic can have a direct influence on brain health.

Eat more fiber. Most Americans get nowhere near the recommended daily allowance of fiber. Fruits, vegetables, legumes, and whole grains are the best foods to help load up on soluble and insoluble fiber.

Add fermented foods to your routine. Some fermented dairy products like yogurt and kefir can provide both probiotics and prebiotics. Kimchi and sauerkraut contain probiotics.

Pop some polyphenols. Berries, green tea and cocoa promote healthy bacteria and inhibit bad bacteria in the gut. Previous research found polyphenols regulate the activation of the hypothalamic-pituitary-adrenal (HPA) axis, improving mood and memory function.

Cut down on sugar. Sugar feeds the bad bacteria leading to dysbiosis, inflammation and promotes leaky gut — a condition where the gut walls become permeable, allowing bacteria and toxins to leak into the body and cause illness.

The more plant-based foods you eat, the greater the variety of bacteria in your gut that are ready to travel that superhighway to your brain and keep your stress response under control.

Sources:

Gut microbes play a key role in regulating stress responsiveness throughout the day, research finds — Eureka Alert

Gut microbiota regulates stress responsivity via the circadian system — Cell Metabolism

The post Balance this organ to balance your stress response appeared first on Easy Health Options®.

You’re in the grocery store. One minute, you’re fine; the next, you’re on the floor with the worst headache of your life. People around you keep asking you to repeat yourself because your speech is indecipherable. And you can’t seem to make your hands or feet work properly.

You’ve suffered a stroke.

A stroke is a medical emergency that can come on without warning, even though the blockage of blood vessels leading to your brain has probably been building invisibly for months or even years.

Strokes are most often associated with people over age 65. But younger people are not without risk. In fact, younger people have been suffering strokes in increasing numbers.

Last year, a CDC study reported that, over the past decade or so, incidents of stroke increased 14.6% among people ages 18 to 44 and about 15.7% among people ages 45 to 64.

And that’s just the strokes that are being reported!

The study attributes this increase mainly to more cases of obesity and hypertension in these age groups.

But some new research links strokes in women with another factor — one that you can take steps to control.

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Stress is triggering strokes in women under 50

Dr. Nicolas Martinez-Majander of Helsinki University in Finland has this to say:

“Younger people often experience stress due to the demands and pressures associated with work, including long hours and job insecurity, as well as financial burdens.

“Previous research has shown that chronic stress can negatively affect physical and mental health. Our study found it may increase the risk of stroke in younger women.”

For the current study, researchers looked at 426 people ages 18 to 49 who had an ischemic stroke and matched them with 426 people who didn’t have a stroke.

All were asked, “In the last month, how often have you felt that you were unable to control the important things in your life?” They scored each question from zero to four, with four being “very often.”

The researchers found that for female participants, moderate stress (a total score of 14 to 26) was associated with a 78% increased risk of stroke. A similar link between stress and stroke was not found in male participants.

One explanation could be that menopausal women see a drop in estrogen, which is thought to protect the heart and blood vessels.

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Knowing the signs of stroke and controlling stress

Signs that you could be having a stroke include:

• a sudden, intense headache
• numbness or tingling on one side of the face or body
• weakness in arms, legs, or face, especially on one side of the body
• trouble with balance or coordination
• vision problems
• confusion
• dizziness
• language issues and slurring of words

You may not have all these symptoms, but if one or a few develop quickly, call 911. Never hesitate because you think, “It can’t be a stroke.” It could.

Here are half a dozen ways to start reducing stress in your daily life:

• Get more physical activity
• Eat a balanced diet, including whole foods and minimizing processed foods
• Minimize screen time
• Reduce your caffeine intake

There are two that I consider most important:

• Practice self-care — whatever that means for you. Reading a good book, getting a massage, going for a walk, practicing yoga or lighting scented candles … do what makes you feel calm and centered, and do it regularly.
• Create boundaries and learn to say “no.” This could mean not attending a party when you really don’t want to or asking a friend not to stop by unannounced.

Sources:

Stressed out? It may increase the risk of stroke — Eureka Alert

Association Between Self-Perceived Stress and Cryptogenic Ischemic Stroke in Young Adults — Neurology

Strokes Are Increasing in People Under 65 — Web MD

16 simple ways to relieve stress — Healthline

The post What’s increasing stroke in women under 50? appeared first on Easy Health Options®.

Until recently, common wisdom had it that even if a week off from work left you feeling relaxed, it was only a matter of days before your stress would return to pre-vacation levels.

But there’s new evidence that it doesn’t have to be that way…

A University of Georgia study suggests that vacations are more beneficial for boosting well-being than previously thought, and the positive effects can last much longer than the ride home from the airport.

This means that vacationing — done right — can impact your well-being long-term instead of only offering a temporary reprieve.

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For your health’s sake, take a vacation

The meta-analysis of 32 studies from nine countries suggests that vacations are more beneficial for boosting well-being than previous research has shown.

“The theme of the paper is that vacations create longer-lasting benefits than previously thought …  job demands and job stress are on the rise,” says Ryan Grant, a doctoral student at UG and lead author of the study.

“We think working more is better, but we actually perform better by taking care of ourselves. We need to break up these intense periods of work with intense periods of rest and recuperation.”

If you work too long and too hard, you should know previous research links taking vacations to a lower risk for metabolic syndrome, which can be a setup for stroke and heart attack.

3 factors matter for a health-boosting vacation

To truly reap the restorative benefits of time off work, the researchers found that how you spend your vacation matters. Three practices they suggest to boost the health-promoting benefits of vacation include:

Disengaging. “If you’re not at work but you’re thinking about work on vacation, you might as well be at the office,” Grant says. “Vacations are one of the few opportunities we get to fully just disconnect from work.”

This underlines the importance of setting boundaries and taking control of your vacation time for your well-being. As much as you may be tempted, avoid answering emails, taking work calls or even thinking about your workplace.

Working up a sweat. The analysis also found that people who engaged in physical activities while on vacation experienced higher levels of well-being and restoration.

But that doesn’t have to mean running marathons or working out every day you’re on vacation.

“Basically, anything that gets your heart rate up is a good option,” says Grant.

That could include things you’re already likely to enjoy on vacation, such as dancing, tennis and even brisk walking (3-4 mph).

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Decompressing before and after vacation. Extended vacations seem to be more beneficial. But they are also a double-edged sword.

The longer your vacation from work, the steeper the decline in your well-being could be once you return.

To avoid this pitfall, give yourself plenty of time to pack and to plan your trip ahead of time. This reduces stress and can maximize benefits for well-being. And after you’re back, take a day or two off to reacclimate. This can ease the transition back to work.

One more thing: if you work from home, like I do, you don’t have an employer telling you it’s time to leave for a week’s vacation. It’s something you must give yourself.

I plan a weeklong retreat every year where I read, walk, draw, journal … and have no connection with my work. At the end of the week, I return to my desk feeling healthy, refreshed, and ready to work. I can attest to the positive impact this has on my well-being and productivity!

Sources:

Vacations are good for employee well-being, and the effects are long lasting — Eureka Alert

I need a vacation: a meta-analysis of vacation and employee well-being — APA PsycNet

The post How to maximize the health benefits of vacationing appeared first on Easy Health Options®.

The severity of this condition varies across age groups, but when it’s persistent, it’s a precursor to a host of serious health issues…

These include obesity, physical inactivity, a heightened risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death.

The longer a person is lonely, the more likely they are to experience some of these effects.

Now, investigators believe there’s another ailment to add to that long list….

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NAFLD, loneliness and social isolation

Loneliness and non-alcoholic fatty liver disease (NAFLD) share a common thread. Both are increasingly prevalent, and researchers are beginning to uncover a potential link between the two.

NAFLD is a chronic liver disease that affects roughly 30 percent of the global population, driven by rising rates of obesity, diabetes and aging.

An international team of researchers analyzed data from over 400,000 participants in the UK Biobank to determine whether there is a link between loneliness and social isolation and non-alcoholic fatty liver disease (NAFLD).

They characterized loneliness as “a distressing emotion arising from a discrepancy between desired and actual levels of social interaction” and social isolation as “having infrequent social connections.”

When reviewing detailed assessments of participants’ social connections and emotional well-being, they found loneliness increased the risk of developing NAFLD by 22 percent. In comparison, social isolation raised the risk by 13 percent. This was independent of traditional risk factors like obesity, diabetes and lifestyle behaviors.

Unhealthy lifestyle behaviors, depression and inflammatory responses partly explained these associations. Up to 30 percent of the observed risk linked to loneliness was due to lifestyle factors like obesity, smoking and irregular physical activity, while depression contributed an additional 33 percent.

“Our findings provide robust evidence that loneliness and social isolation are not just mental health issues but also critical factors in the development of metabolic diseases like NAFLD,” says Jiaqi Huang, a professor at Central South University in China. “Interventions that target these social determinants, alongside promoting healthier lifestyles, could be transformative for public health.”

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Step up social connections and reduce NAFLD risks

In the meantime, if you feel lonely or socially isolated on a persistent basis, it might be a good idea to take some steps to engage with others regularly. Here are some suggestions for how to do that:

• Meet with friends and/or family in person at least once a week. Face-to-face contact is vitally important to staving off loneliness and isolation.
• Seek out community service activities that help people while fostering contact with others.
• Try a new hobby. Look for groups at your local library, YMCA or church that match your interests.
• Start or join a book group. If you love to read, this is a good way to meet other people and share your perspectives.

And don’t forget to lessen other risk factors for NAFLD. Exercise is one of the best ways. But if physical reasons prohibit that, NAFLD is largely influenced by diet.

Diet patterns that could reduce NAFLD risk include the Mediterranean, DASH, and plant-based diets. Be sure to get plenty of resistance starches, which have been shown to lower liver fat by 40%. And last but not least, reach for your liver’s strongest ally, NAC.

Sources:

Loneliness and social isolation linked to increased risk of non-alcoholic fatty liver disease, study finds — EurekAlert!

Loneliness and Social Isolation with Risk of Incident Non-alcoholic Fatty Liver Disease, UK Biobank 2006 to 2022 — Health Data Science

Our Epidemic of Loneliness and Isolation — Department of Health and Human Services

What is Causing Our Epidemic of Loneliness and How Can We Fix It? — Harvard Graduate School of Education

The post A ‘persistent’ feeling linked to fatty liver disease appeared first on Easy Health Options®.

It was a long time ago, and while at the time I experienced academic difficulties, poverty and some depression, I felt I’d left any effects far behind.

Or so I thought.

Surprisingly, researchers have found that the fallout from divorce may extend well into adulthood, actually increasing the stroke risk of adults like me to a level on par with other well-established risk factors for stroke…

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Childhood divorce and stroke risk

An international team of researchers examined a sample of 13,205 adults ages 65 and older from U.S. population-based data. Of the adults, 56.6 percent were female, and none had ever experienced childhood abuse. An estimated 13.9 percent had experienced parental divorce during their childhood.

Here’s the shocking part: One in nine of those participants whose parents had divorced while they were children had suffered a stroke. In comparison, just one in 15 of those whose parents had not divorced during their childhood experienced a stroke.

In other words, older Americans who experienced parental divorce, even those with no history of childhood abuse, are 61 percent more likely to experience a stroke than their peers from intact families.

The researchers say the risk remained the same even after taking into account most of the known risk factors for stroke, and the risk was similar among both men and women.

But perhaps most compelling is that the strong association found between parental divorce and stroke is just as significant as two other well-established stroke risk factors: diabetes and depression.

This study reinforces research conducted almost a decade ago, finding similarly strong links in a different population-based sample.

“We need to shed light on the mechanisms that may contribute to this association,” says senior author Esme Fuller-Thomson, a professor at the University of Toronto. “While these types of survey-based studies cannot establish causality, we are hoping that our consistent findings will inspire others to examine the topic.”

“We found that even when people hadn’t experienced childhood physical and sexual abuse and had at least one adult who made them feel safe in their childhood home, they still were more likely to have a stroke if their parents had divorced,” says co-author Philip Baiden, a professor at the University of Texas at Arlington.

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Explaining the stroke-divorce link

While the researchers say it’s not clear why the link between parental divorce and stroke exists, they theorize both biological and social factors could play a role.

To no one’s surprise, one of the key factors could be stress.

“From a biological embedding perspective, having your parents split up during childhood could lead to sustained high levels of stress hormones,” Fuller-Thomson says. “Experiencing this as a child could have lasting influences on the developing brain and a child’s ability to respond to stress.”

“If future research finds similar links between parental divorce and stroke, it is possible that knowledge about whether or not their patient grew up in an intact family will be used by health professionals to improve targeted outreach for stroke prevention and education,” says First author Mary Kate Schilke, a university lecturer at Tyndale University.

For now, we can definitely take our own steps toward stroke prevention, starting with how we handle stress.

It’s impossible to completely eliminate stress from our lives. But there are things we can do to mitigate its impact and how we respond to it. Outlets, including yoga, meditation and exercise could help, as well as developing techniques that could give us more emotional control over stressful situations.

While there isn’t a strong link between a healthy diet and lower stroke risk, it never hurts to follow an eating plan rich in fruits, vegetables, whole grains and fish and low in salt, added sugars, red meat and highly processed foods. All of this can help boost your cardiovascular health — and following a heart-healthy lifestyle has been shown to cut stroke risk by 30 to 45 percent.

Sources:

Adult children of divorced parents at higher risk of stroke — EurekAlert!

Parental divorce’s long shadow: Elevated stroke risk among older Americans — PLOS One

Parental divorce or separation and children’s mental health — World Psychiatry

The post How your parents may have increased your stroke risk by 60% appeared first on Easy Health Options®.

Reach for sugary sweets or salty chips (when no one can eat just one!), and both your waistline and your health suffer. But giving up snacking altogether is just so hard…

Don’t worry. If you need a little something to hold you over til lunch or supper, there’s one snack that hits so many health marks — if you’re not snacking on it daily, you’re doing yourself a disservice.

Especially now that research has found it can give your “happy hormone” a huge boost…

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Cardioprotection and a mood boost to boot

Nuts have a reputation as a healthy snack that’s been secured by mountains of research, especially for how they affect cardiovascular health.

Previous research from a team of scientists at UCLA found that eating just 1.5 ounces of nuts per day, instead of pretzels, for a period of just 24 weeks resulted in serious benefits, including:

• Increased satiety (feelings of fullness that keep you from overeating and packing on weight that harms your heart)
• Enhanced weight loss for better overall health
• Decreased blood pressure and heart rate, indicating less stress and strain on the organ

So those researchers decided to take it a step further and look for the origin of those benefits — benefits they believed had to do with the tryptophan nuts deliver.

Yup, you read that right…

The same compound found in that Thanksgiving turkey that makes us fall asleep on the couch after dinner is also found in nuts, like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

And it’s believed to play an essential role in the prevention of cardiovascular problems, by creating metabolites in the gut that regulate the immune system and keep the heart and blood vessels healthy.

Related Reading: How to get your pleasure hormone back

To test their theory, the team collected blood and stool samples from 95 overweight or obese participants who switched from unhealthy snacks to a daily dose of mixed nuts.

Sure enough, eating nuts resulted in an impressive increase in cardioprotective tryptophan metabolites. But what the researchers weren’t expecting was an increase in the “happiness hormone,” serotonin.

The team found that blood serotonin levels went up by 60.9 percent at 12 weeks and an incredible 82.2 percent at 24 weeks.

“This is the first time we’ve seen mixed tree nut consumption associated with an increase in serotonin levels in the body,” explained lead researcher Zhaoping Li, MD, Ph.D., Professor of Medicine and Chief of the Division of Clinical Nutrition at UCLA. “While more research is needed, this is exciting since serotonin can have an important impact on mood and overall mental health.”

In other words, if you want to protect your heart and grab a hefty dose of the happy hormone, one snack a day of nuts is the way to go.

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The nutty benefits keep coming

Because depression and heart problems can often go hand in hand, eating more nuts just makes sense. But the benefits you can grab from eating nuts don’t stop there.

Eating nuts can also help you:

• Eating nuts could lower your risk of suffering from atrial fibrillation (AFib), an abnormality of your heart rhythm that can dramatically increase your risk of stroke.
• A review of studies found that snacking on tree nuts also reduces HbA1c (glycated hemoglobin), a substance in the blood that indicates blood sugar trouble.
• A massive study of almost 290,000 participants found that people who increased the amount of nuts they ate as they got older gained less weight and were less likely to become obese over those 20 years.

So don’t wait — grab a handful and start enjoying them right away!

Sources:

New study shows snacking on mixed tree nuts may impact cardiovascular risk factors and increase serotonin — EurekAlert!

The post The snack your heart loves that boosts your ‘happy’ hormone appeared first on Easy Health Options®.

The question is — do you have a relationship that will stand the test of time once the heart-shaped balloons deflate and the roses wilt?

A new seven-question test can help you find the answer…

Unlike the usual suspects when it comes to relationship quizzes, like “which celebrity couple are you,” this one has been scientifically validated across two intensive studies, demonstrating high levels of reliability.

Here are the details — and a link to take the test, if you dare…

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Quickly measure your relationship satisfaction

Researchers at Stockholm University are publishing a study in the journal Cognitive Behaviour Therapy that introduces a scale designed to measure satisfaction in “love” relationships.

Known as the Valentine’s Scale, the test takes less than one minute to complete and consists of seven questions that touch on key aspects of your relationship, gaining insight on issues such as:

• Emotional closeness
• Trust
• Conflict resolution
• Problem-solving

With each question, you’re given four possible answers. And at the end of the test, answers are tallied for a total score as high as 21 points.

Along with the score, the test offers practical exercises, based on where you are in your relationship, that you can use to deepen cooperation and increase your sense of connection.

It’s simple, straightforward and easy to interpret.

“This scale makes it possible to quickly and efficiently get an idea of how a relationship is doing, without having to go through long and complicated interviews or questionnaires,” says Per Carlbring, professor of psychology at Stockholm University

Love and science revealed

But you’re probably wondering if it really works…

And the answer, according to studies that evaluated the relationships of 1,300 participants who completed the scale, is an emphatic “yes!”

In fact, the researchers say that the Valentine’s Scale is just as reliable as more complex tests that specialists use to measure relationship satisfaction. Yet, it can be done at home in 60 seconds or less with no specialist visit required.

Taking the quiz will have you answering the following seven questions:

1. How often do you collaborate well and solve practical problems with your partner?
2. How confident are you in confiding in your partner?
3. When you and your partner disagree or have a conflict, how often do you quickly get over it?
4. How often in the recent past have you thought that your relationship is not good?
5. How often have you recently considered separating from your partner?
6. How emotionally close do you feel to your partner?
7. Overall, how satisfied are you with your relationship?

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The higher the score, the more harmonious the relationship — with a score of 14 or more considered to indicate a relatively well-functioning relationship.

It’s all about strengthening the relationship

As the researchers point out, no matter what your score is revealed to be — don’t panic.

The test is not meant to be a definitive assessment of where your relationship will end up. Instead, it’s a tool that couples can use to create an open dialogue toward a stronger relationship.

“Do the Valentine’s test as a step to start getting closer to each other on Valentine’s Day,” says Carlbring.

“If the test result raises concerns, it may be a good idea to talk about what lies behind the answers. Relationships are dynamic and affected by many factors. It may be stress, communication difficulties or other life circumstances. By reflecting together, you can find ways forward, whether it’s strengthening the relationship or making other decisions,” he advises.

If you’re interested, just click here to take the test and discover your Valentine’s score. Then give your loved one a great big hug and release that love hormone, oxytocin!

Sources:

For Valentine’s Day: Measure your relationship with a scientific self-test – EurekAlert!

The post Dare to take a scientifically validated Valentine’s test? appeared first on Easy Health Options®.

It can happen when you’ve just moved to a new town or city and don’t know anyone. Or maybe you’re cut off from friends and family because you’re housebound due to poor health.

I remember times when I felt lonely. It felt like “a pain in my heart.” Not a real one, but it was a deep aching that was almost physical.

I’ve now learned that loneliness that lasts too long can harm me physically.

I’ve read a remarkable study that has proven that finding solutions to loneliness can also prevent some life-threatening health problems, especially for middle-aged and older adults.

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How loneliness contributes to heart disease, stroke and diabetes

A team of scientists at the University of Cambridge in England and Fudan University in China used the science of proteomics — the study of proteins — to examine blood samples from over 42,000 adults ages 40 to 69 who are part of the UK Biobank.

They were able to see which proteins were present in higher levels among people who were socially isolated or lonely and how these proteins were connected to poor health.

They identified 26 proteins associated with loneliness that are linked to cardiovascular disease, type 2 diabetes, stroke, and early death.

They also found that many of these same proteins are produced as part of our body’s immune response to inflammation and viral infection.

But it doesn’t stop there.

The abundance of five of these 26 proteins appears to be caused by loneliness.

One of these five proteins, known as ASGR, is associated with higher cholesterol and an increased risk of heart disease.

Some of the remaining four play a role in the development of insulin resistance, atherosclerosis and cancer progression.

Maybe now you can see why the World Health Organization has described social isolation and loneliness as a ‘global public health concern.’

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How to safeguard against the health threats of loneliness

Dr. Vivek Murthy, the outgoing U.S. Surgeon General, describes loneliness as a universal feeling. It’s like hunger or thirst. Your body is sending you signals that you’re lacking something you need for survival — in this case, human connection.

If you’re feeling the weight of isolation, there are steps you can take to move towards more connection and a healthier, more fulfilling life.

Volunteer. I recently started volunteering at my local food pantry on Fridays. When I’m there, I feel vitally connected to my community and have met people who have added depth and richness to my life.

Practice gratitude. I keep a gratitude journal. Each day, I record 10 things I’m grateful for. They can be as small as a good cup of coffee or sunlight streaming into my kitchen. They’re things that bring me moments of joy, things I don’t want to take for granted.

Call a friend. Don’t text … call. Research shows that even a regular 10-minute phone call can help ease loneliness.

Draw out your creative side. Creative pursuits like art, music, or writing can bring you joy and help you feel more connected. Creating something can bring a sense of fulfillment that can overcome a mood of loneliness and sadness.

Take a break from social media. Research suggests that comparing yourself to others on social media may be linked to increased loneliness. Spend that time connecting with people in “real life” instead.

Sources:

Loneliness linked to higher risk of heart disease and stroke and susceptibility to infection — Science Daily

‘Loneliness’ proteins in your blood could be putting your health at risk — Science Alert

Plasma proteonic signatures of social isolation and loneliness associated with morbidity and mortality — Nature

Effect of layperson-delievered empathy-focused program of telephone calls on loneliness, depression, and anxiety among adults during the COVID-19 pandemic — JAMA Psychiatry

Loneliness and Facebook use: the role of social comparison and rumination — National Library of Medicine

Surgeon General: Why I’m Calling for a Warning Label on Social Media Platforms — NY Times

The post Blood samples connect loneliness to stroke, heart disease and diabetes appeared first on Easy Health Options®.

It’s so common a behavior that it has a name: stress eating.

No surprise there, right? You’re stressed, and that ice cream is just so comforting, and you deserve those guilty pleasures, right? But you don’t deserve the detrimental effects of stress eating…

Overeating junk food can lead to obesity. And obesity-related conditions include heart disease, stroke, type 2 diabetes, and cancer, as well as arthritis, gout, breathing and sleeping problems, and asthma.

You may not be able to stop stress eating tomorrow. But a recent study may have found a rather pleasant way for you to make all that fat you’re consuming less harmful.  

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Flavonoids to the rescue

“We know that when people are stressed, they tend to gravitate towards high-fat foods. We have previously shown that fatty food can impair the body’s vascular recovery from stress. In this study, we wanted to see if adding a high-flavanol food to the fatty meal would alleviate the negative impact of stress in the body,” says Dr Catarina Rendeiro, Assistant Professor in Nutritional Sciences at the University of Birmingham, and the study’s lead author.

In other words, they set out to combat bad nutrition with powerful nutrients to counteract the harmful effects.

Pretty exciting, right? But does it work…

Flavanol-rich drinks protect vascular function

The researchers took a group of healthy young adults and fed them a high-fat breakfast: two butter croissants with 10 grams of salted butter, a slice of cheddar cheese and 250 ml of whole milk.

Half of them had a high-flavanol cocoa or a low-flavanol cocoa drink with their breakfast.

After breakfast, both groups completed a mental math test, which increased in speed for eight minutes. During the test, their forearm blood flow and cardiovascular activity were measured, along with oxygenation of their prefrontal cortex.

Notably, the researchers used brachial flow-mediated dilation (FMD) as a measurement of vascular activity. FMD is known to be a good predictor of the risk for future heart disease.

Those who drank the low-flavanol drink saw a reduction of 1.29% FMD, while those who drank the high-flavanol cocoa had no decline at all in vascular function.

Dr Catarina Rendeiro, Assistant Professor in Nutritional Sciences at the University of Birmingham and lead author of the study, explains what this means:

“This research shows that drinking or eating a food high in flavanols can be used as a strategy to mitigate some of the impact of poorer food choices on the vascular system. This can help us make more informed decisions about what we eat and drink during stressful periods,” says Dr. Rendeiro.

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Add flavanols to your diet

Now, this isn’t a free license to go crazy eating chips and ice cream. But if you do, you may want to add some flavanols.

When shopping, look for minimally processed cocoa powder. And if hot chocolate isn’t something you enjoy, you can get a high dose of flavanols from green or black tea.

You can get the daily recommended intake of flavanols, 400-600 mg/day, by drinking two cups of black or green tea.

Other foods that are high in flavanols include:

• Onions
• Kale
• Peaches
• Berries
• Tomatoes
• Broccoli

Even red wine and chocolate are flavanol-rich! Just consume them in moderation and you’ll be fine.

Sources:

Cocoa or green tea could protect you from the negative effects of fatty foods during mental stress – study — Eureka Alert

Cocoa flavanols rescue stress-induced declines in endothelial function after a high-fat meal, but do not affect cerebral oxygenation during stress in young, healthy adults —Food & Function

The post The drink to save your heart from high-fat stress eating appeared first on Easy Health Options®.

Those well-intentioned resolutions can actually create stress and feelings of failure when we don’t live up to our own expectations. And a lot of experts agree, that’s just more stress no one needs.

But, here’s the thing. We can’t help but reflect on the transition from the old year to the new one without thinking about what we might like to be different about our lives.

For most of us, that’s simply to feel better… have a little more energy, feel calmer, happier and mentally sharper… and feel positive about how we’re aging.

Ultimately that starts with getting back to the basics of good self-care. So toss the resolutions and try three simple habits that take little effort but payout big-time…

#1 – Boost your morning hydration

If there’s one health hack you should do every morning, it’s to drink a glass of water as soon as you wake up.

In fact, one study found that in participants who had not consumed water for 12 hours overnight:

• Drinking about 7 ounces of water upon waking — just one glass — not only helped them recover from nightly dehydration and reduce thirst but also reduced anger and fatigue and improved mood.
• Even better, drinking two glasses boosted working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation warns that dehydration can thicken blood and impact circulation, and also recommends getting in the habit of drinking a glass of water first thing in the morning!

#2 – Take a walk once a day

A daily walk is a simple healthy habit just about anyone can start. Walk a little or walk a lot.

And when you pick up the pace, the benefits ramp up for your telomeres — the little caps at the ends of your DNA. Short telomeres are synonymous with aging and frailty, so you want to keep yours long for as long as you can — and walking briskly seems to do the trick.

Research using the genetic data of more than 400,000 U.K. adults found that a faster walking pace was associated with longer telomeres — regardless of the amount of physical activity — and could translate to the equivalent of turning your biological age back 16 years!

#3 – Prioritize sleep

A mind-body health practitioner, whose advice I’ve always respected, said to me a long time ago about sleep, “Do not look at it as a privilege or a treat; it is an essential piece of the wellness puzzle.”

He also said getting eight hours a night can do more to ward off risk of heart disease, stroke, anxiety, obesity and reduce pain, than diet and exercise alone. But a lot of adults struggle with getting a good night’s sleep.

If stress happens to be part of the mix — as it often is — adrenal fatigue is often the cause of sleepless nights. But unless your doctor practices functional medicine, you’ll never know.

You might get a prescription for sleeping pills, but it won’t be long before other health problems begin to snowball…

Less stress, better days ahead

The adrenal glands sit atop your kidneys and produce hormones necessary for moderating your stress response — also known as your “flight-or-fight” response. When we’re under a constant level of stress, the stress hormone cortisol fires almost constantly, and the adrenal glands can’t keep balance.

The result? Disrupted sleep, to start. But if not corrected, weight problems, mood swings, loss of energy, cognitive trouble and more can follow.

I refused to lose my health and vitality to stress and turned to “adaptogens” for help. Adaptogens are nutritional herbs known for their special ability to help your body manage stress and restore balance, including Boswellia, Holy Basil, Ashwagandha, Rhodiola and L-Theanine.

Along with mindfulness practices, stress has much less of a hold on me. Unlike resolutions that only add to your stress levels, take concrete steps to support your health this year and beyond.

The post Why New Year’s resolutions can backfire appeared first on Easy Health Options®.

Some research has indicated it can help us lose weight, live longer and maintain good heart health.

But there hasn’t really been one study that’s looked specifically at the impact of water on health — until now.

Their findings have revealed that drinking water could be the easiest health hack ever — with added benefits if you drink at least one glass when you first wake up…

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Drinking water impacts several conditions

Researchers at the University of California San Francisco (UCSF) waded deep into analyzing 18 randomized controlled trials to determine the benefits of drinking plenty of water.

“For such a ubiquitous and simple intervention, the evidence hasn’t been clear and the benefits were not well-established, so we wanted to take a closer look,” says senior and corresponding author Dr. Benjamin Breyer, a professor at UCSF. “To our knowledge, this is the first study assessing the benefits of water consumption on clinical outcomes broadly.”

Here’s what they found:

• The researchers found ample evidence in favor of drinking water to prevent kidney stones and help people lose weight.
• Drinking eight cups of water a day significantly decreased the likelihood of getting another kidney stone.
• Several studies indicated drinking about six cups of water a day helped adults lose weight — and say encouraging people to drink water before meals is a simple, cheap intervention that could have huge benefits in combating weight gain.

There were other conditions that researchers found were improved by drinking more water…

• Adults with recurrent headaches had improvements in their quality of life after three months of improving their water consumption.
• When women with recurrent urinary tract infections drank an additional six cups of water a day, it reduced the number of infections and increased the amount of time between them. 
• Drinking about four additional cups of water a day helped diabetic patients with elevated blood glucose levels.
• And drinking more water helped raise blood pressure in young adults with low blood pressure.

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The most impactful time for drinking water

Another study sheds light on why drinking a glass of water first thing in the morning is an incredibly great way to start your day.

In that study, participants had not consumed water for 12 hours — they slept overnight and did not drink water for some time before bedtime.

• Drinking about 7 ounces of water upon waking — a single glass — not only helped them recover from nightly dehydration and reduce thirst but it also reduced anger, fatigue and poor mood.
• Even better, drinking two glasses was shown to improve working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation, which warns that dehydration can thicken blood and impact circulation, also recommends getting in the habit of drinking a glass of water first thing in the morning.

And other experts have found drinking water in the morning can kickstart your metabolism by up to 30 percent for the next few hours.

So, after drinking that first glass first thing in the morning, simply add a glass of water before each meal and try for a total of between six and eight cups a day. But also follow Dr. Breyer’s advice…

“There isn’t a one-size-fits-all approach for water consumption. We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections. On the other hand, someone who suffers from frequent urination at times may benefit from drinking less.”

Remember soups and some fruits and vegetables, tea and coffee contribute to your water intake too.

One thing to keep in mind is that most water, whether from the tap or a bottle, contains forever chemicals. So invest in a good quality reverse osmosis water filter, if you can, which can reliably remove the most common forever chemicals like PFOAs.

Sources:

Drinking plenty of water may actually be good for you — EurekAlert!

Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake — JAMA Network Open

The effect of hypohydration on endothelial function in young healthy adults — European Journal of Nutrition

Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults after 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT) — International Journal of Environmental Research and Public Health

The post The one health hack you should do every morning appeared first on Easy Health Options®.

Even if the antidepressant does provide relief, it often comes with its own set of problems: nausea, weight gain, fatigue, constipation, irritability, anxiety and low sex drive.

So what can you do? With a little effort, depression can be managed naturally. And as with many conditions, it all starts with what you’re eating…

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Foods with a major impact on depression

Previous studies have shown that following healthy eating plans like the heart-healthy DASH diet can help reduce the odds of developing depression. Now, a new and particularly strong study sheds light on why that may be true…

The study, led by the University of New South Wales (UNSW) Sydney’s Centre for Healthy Brain Ageing (CHeBA), involved 3,483 twins ages 45 and up from Australia, Denmark, Sweden and the U.S.

Twins, according to the MSU Twin Registry, are a valuable source for health and psychological research because their unique relationship allows researchers to pull apart and examine genetic and environmental influences.

The twins’ fruit and vegetable intake was followed for over 11 years — and low intake of fruit was measured as 0.3 servings on average per day, and low intake of vegetables was measured as 0.5 servings per day. By contrast, 2.1 servings a day was considered high fruit intake and 2.0 servings a day was considered high vegetable intake.

The study results found that higher intakes of both fruit and vegetables were linked with lower symptoms of depression over time.

Interestingly, the high category still fell well below the dietary recommendations of most countries. In one example, the American Heart Association recommends four to five servings each of fruits and vegetables each day.

“We found that fruit and vegetable consumption in the two large Scandinavian studies were particularly low, with the average for both being less than half the World Health Organization recommended intake of at least five serves per day,” says lead author and postdoctoral fellow Dr. Annabel Matison.

“We are unclear what the reduction in depression scores would be if intakes were increased to recommended levels,” Matison adds.

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Powerful nutrients are key

The researchers believe the beneficial relationship between fruits and vegetables and depression is most likely the result of higher levels of dietary fiber, vitamins and micronutrients — namely antioxidants.

That’s because those with major depression show lower levels of antioxidant markers when compared with healthy people.

Berries top the list of antioxidant-rich fruits. One landmark study showed just one cup of berries provided an entire day’s worth of disease-fighting antioxidants.

And dark, leafy greens and citrus fruits contain plenty of folate (vitamin B9), which plays an important role in the synthesis of serotonin and other neurotransmitters involved in mood regulation.

Consumption of fiber-rich fruits and vegetables also positively impact the gut-brain axis…

“The importance of the gut microbiome and its potential influence on depression as a result of inflammation, both systemic and neuroinflammation, is becoming increasingly well understood,” Matison says.

Getting the recommended daily amount of fruits and vegetables — four to five servings — may sound like a lot, but it’s easy to spread that across each meal.

You don’t have to rely solely on fresh produce, even though a daily salad is a great habit. Frozen produce is typically minimally processed (picked, cleaned, cut and frozen), making it a healthy choice.

Of course, a cup of berries could satisfy your fruit requirement. But it’s also good to mix it up and follow the “eat the rainbow” rule.

Sources:

Link between low fruit and vegetable intake and depression shown in twin studies — Scimex

Longitudinal associations between fruit and vegetable intakes and depressive symptoms in middle-aged and older adults from four international twin cohorts — Scientific Reports

Treatment‐resistant depression: definition, prevalence, detection, management, and investigational interventions — World Psychiatry

When the first antidepressant doesn’t work: What’s next? — Vital Record

What Are Recommended Servings of Fruits and Vegetables? — Scripps

Fruits and Vegetables Serving Sizes Infographic — American Heart Association

The post Twins help reveal powerful reason diet links to depression appeared first on Easy Health Options®.

And what better way to do that than by getting out on the golf course? The sport, often celebrated for its relaxed pace and scenic landscapes, offers a surprising array of physical, mental, and social benefits that make it an ideal activity for healthy aging. 

Whether you’re looking for improved cardiovascular health, sharper mental acuity, or stronger social ties, golf can transform how you age.

Let’s have a look at the incredible ways golf supports well-being, proving it’s more than a sport — it’s a pathway to a longer, fuller life. 

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Physical Health Benefits 

One of the biggest factors to aging well is staying physically strong. Losing some muscle mass and strength is inevitable as you get older, but staying active with a low-impact sport like golf can make a huge difference. Here’s what you’ll experience: 

Increased Cardiovascular Fitness 

You can cover 4 to 6 miles walking an 18-hole golf course! This kind of low-intensity aerobic exercise is amazing for heart health because it lowers your blood pressure and cholesterol, reducing your risk of heart disease as you get older. 

Improved Muscle and Joint Health 

The golf swing engages various muscle groups, including your core, back, and legs, increasing both muscle strength and endurance. Plus, the low-impact nature of golf is gentle on the joints, making it suitable for older adults who want to maintain mobility without too much strain. 

Better Flexibility and Balance 

Executing a proper golf swing requires both flexibility and balance. As you get older, the more flexible you are and the better your balance — the lower your chance of falling. Falls are a major cause of mortality in older adults, so this is a huge benefit that’ll save you aches and pains, but could also extend your lifespan. 

Prevention of Age-Related Diseases 

Regular participation in golf can actually help prevent conditions related to aging, like arthritis, osteoporosis, and diabetes: 

• Arthritis: Golf involves low-impact, moderate-intensity physical activity, which helps maintain joint flexibility and strength, potentially reducing arthritis symptoms. 
• Osteoporosis: The weight-bearing nature of walking the course and swinging clubs can improve bone density, lowering the risk of osteoporosis. 
• Diabetes: The physical activity involved in golf enhances insulin sensitivity and aids in blood sugar control, which is beneficial for preventing and managing type 2 diabetes. 

Longevity 

Studies indicate that golfers may enjoy a longer lifespan! A Swedish study found that golfers have a 40% lower mortality rate compared to non-golfers, equating to an increased life expectancy of about five years. 

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Mental Health Advantages 

Golf isn’t just about the physical benefits. It’s a thoughtful game that engages your mind as much as your body, so you’ll be getting a regular mental workout as well. 

Cognitive Function 

Golf requires strategic thinking, problem-solving, and decision-making, all of which stimulate brain health. Regular play enhances memory and concentration, contributing to sustained cognitive function as you age. 

Stress Relief 

The serene environment of golf courses provides a natural setting that helps reduce stress levels. As we age, it becomes easier to spend more time indoors, so golf is a great way to get outdoors and engage in physical activity at the same time, doubling the positive effects. 

Mood Improvement 

Moderate physical activity, like walking the course and swinging your golf clubs, releases endorphins, your body’s natural mood enhancers. This leads to improved mood and a sense of well-being. 

Enhancing Sleep Quality 

Golf involves walking, swinging, and carrying clubs, which are moderate-intensity exercises. Such activities help regulate the body’s sleep-wake cycle, leading to faster sleep onset and improved sleep quality. The combination of physical exertion and exposure to natural light during a round of golf promotes better sleep patterns. 

Social Connections 

Aging also often leads to isolation, which can accelerate the end of life. Staying in contact with others is hugely important for aging well, and golf can provide that too. 

Community Building 

Golf clubs serve as social hubs for seniors, giving them a sense of belonging and opportunities to engage with peers. These environments encourage participation in group activities and events, giving older people something to look forward to and many chances to spend time with their golfing friends. 

Companionship 

Regular play with friends or in groups strengthens social bonds, reducing feelings of isolation. The shared experience of the game promotes camaraderie and mutual support among players. Especially for older people who’ve lost spouses, staying in regular contact with other people is necessary for both mental and physical health. 

Golf for All Ages 

The sport’s appeal spans generations. This means that it’s a great way to bond with kids, and grandchildren, or spend time with the whole family at once. 

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Lifestyle Integration 

Routine and Structure 

Regular golf sessions provide a consistent schedule, which is beneficial for mental health as we age. Establishing routines can enhance cognitive function and emotional well-being. The structured nature of golf, with its rules and etiquette, adds a sense of purpose and discipline. 

Outdoor Exposure 

Playing golf outdoors exposes people to nature and sunlight, which keeps your Vitamin D levels up. Vitamin D supports bone health and immune function, both important as we age. Also, spending time in green spaces has been linked to reduced stress and improved mood, contributing to overall mental health. 

Accessibility and Inclusivity 

Golf happens to be a sport that promotes accessibility and inclusivity, making it ideal for healthy aging. Nobody is excluded! 

Modifiable Exercise

Golf is a flexible sport. It doesn’t matter if you’re an experienced golfer or if you’re new to the game, it’s a sport you can enjoy. 

• Walking the Course: Excellent for those who are still mobile. 
• Using a Golf Cart: Reduces physical strain on the course. Alternating between walking and the cart can help you build up strength and endurance. 
• Adjusting Play: Players can choose 9 or 18 holes based on their energy levels. 
• Using Training Aids: If you’re new to golf, using training aids can help you learn faster. 

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Continued Education and Skill Development 

Learning Curve 

Golf’s intricate nature requires players to master various techniques, such as swinging, putting, and course navigation. This complexity offers plenty of continuous learning opportunities, keeping your mind active and engaged. 

Skill Improvement 

The satisfaction and mental engagement from skill development over time contribute to a sense of accomplishment and purpose. As you improve your golf swing, you experience increased confidence and motivation, which are big parts of maintaining mental sharpness and overall well-being. 

Conclusion: Embracing Golf for Healthier Aging 

Golf is more than a pastime; it’s a gateway to a healthier, happier, and more connected life as you age. From building physical strength and mental resilience to building meaningful social connections, the game offers surprising yet undeniable benefits for body, mind, and soul. 

Whether you’re walking the course, perfecting your swing, or enjoying the camaraderie of fellow players, golf provides the tools to embrace aging with grace and purpose. So grab your clubs and hit the course — it might just be the key to your best years yet. 

The post Why golf is the ultimate social sport for healthy aging  appeared first on Easy Health Options®.

FODMAP is an acronym for fermentable oligo-di-monosaccharides and polyols. A low FODMAP diet involves decreasing the consumption of FODMAP foods, which can linger in the gut where they ferment and cause the uncomfortable and unpleasant symptoms of IBS.

Foods to avoid include:

• High fructose corn syrup
• Dairy items that are high in lactose like milk, ice cream, buttermilk and sour cream
• Grains that contain gluten like wheat, barley and rye
• Certain fruits like apples, mangoes, peaches, pears, plums and watermelon
• Some vegetables like artichokes, cauliflower, mushrooms and sugar snap peas
• Beans and lentils

The low FODMAP diet was confirmed to work better than medication, but I do get frustrated with how limiting. So I was excited to read about a Swedish study indicating there may be a much simpler way to manage IBS…

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A genetic link to sugar and starch

Bodil Ohlsson, a professor at Lund University, has been investigating the role of sugars and starches in IBS. Her choice is linked to a geneticist’s discovery that more IBS patients tend to have a genetic variation that hinders the breakdown of sugars and starches in the gut.

“‘Let’s try giving these patients less sugar and starch,’ we thought,” Ohlsson says.

A few years ago, she led a study in which 105 people with IBS ate significantly less sugar and starch for four weeks. This diet, known as the starch and sucrose-reduced diet (SSRD), called for avoiding sweets and highly processed foods, including ready-to-eat meals.

The results showed that SSRD greatly reduced IBS symptoms such as recurring pain and tightness in the abdomen and diarrhea and/or constipation.

A more recent study compares SSRD to the FODMAP diet, which is a stricter, more regulated diet than SSRD. The study involved 155 IBS patients who were randomly assigned to follow either SSRD or the low FODMAP diet for four weeks. Before the trial, they were not allowed to have been on any specific diet.

Participants in both groups had to follow the basic principles of each diet; however, they chose how often or regularly they ate.

Results showed that in both groups, regardless of diet, IBS symptoms improved in 75 to 80 percent of the patients. This was even better than the researchers had expected.

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A nice bonus was that in the SSRD group, not only did sugar cravings decrease the most, but weight loss was greater. This is positive because IBS patients tend to weigh more on average than healthy people, Ohlsson says.

 “We wouldn’t really even call SSRD a diet,” she says. “It’s how everyone should eat, not just those with IBS. And unlike low FODMAP, SSRD is easy to understand and easier to follow.”

Ohlsson adds that on SSRD, it’s not necessary to be super-strict at all times. “You can eat everything when you are invited to dinner, just less of certain things,” she says. “If you rest your stomach for the rest of the week, you can indulge a little one day!”

One less thing to stress about

Because stress can be an IBS trigger, having one less thing to stress about, like a super strict diet, is a huge plus.

But omitting sugar and starch is another way that less stress is also built into the SSRD…

That’s because when we eat sugar, our blood glucose rises. The more sugar (or starchy foods) you eat, the faster it rises. This kickstarts the adrenal glands to start pumping out cortisol, the stress hormone.

When our cortisol levels are raised often and for prolonged periods, the adrenal glands can malfunction and begin producing insufficient levels of cortisol, which can be just as problematic.

To help balance cortisol, in addition to avoiding sugar and starch, it’s a good idea to include stress and anxiety-reducing practices as part of your self-care routine.

Sources:

Cutting out sugar and starch is as effective for IBS as current recommendations — EurekAlert!

A Starch- and Sucrose-Reduced Diet Has Similar Efficiency as Low FODMAP in IBS—A Randomized Non-Inferiority Study — Nutients

Digestive symptoms in daily life of chronic adrenal insufficiency patients are similar to irritable bowel syndrome symptoms— PubMed Central®

The post Ditch IBS symptoms when you ditch just 2 foods appeared first on Easy Health Options®.

But often, these issues are caused by something physical within our bodies. For instance, raised levels of the hormone cortisol can lead to anxiety, stress and/or depression.

Then there are other physical conditions that on the surface may not seem connected to mood but have a definite link. Take blood sugar, for instance…

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Blood sugar impacts cortisol levels and leads to mood swings

You’ve probably heard the term “hangry” before. More than just a catchphrase made famous by advertisements for a popular candy bar, this term describes something very real: A link experts have found between blood sugar fluctuations, cortisol and mood and stress levels.

In fact, Everest Goldstein, a functional psychiatric nurse practitioner in Dallas, told Integrative Health Practitioner that spikes or drops in blood sugar, can lead directly to corresponding changes in cortisol levels.

A jump in blood sugar can make us feel jittery and anxious, and when cortisol levels change too, it exacerbates anxiety, disrupts sleep, and makes us feel irritable and overall, stressed.

Unstable blood sugar levels can also cause brain fog, affecting concentration. These symptoms can often appear similar to attention deficit hyperactivity disorder (ADHD). Interestingly, stabilizing blood sugar levels in children with ADHD, autism, mood disorders or behavioral issues often alleviates these symptoms, Goldstein said.

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Healthy ways to balance blood sugar and your mood

One of the biggest mistakes Goldstein said some practitioners make is to order their patients to cut out all sugar in an attempt to stabilize blood sugar levels. She recommends an approach that includes balanced meals and snacks, exercise and a limit on caffeine consumption.

For a blood sugar-balanced diet, Goldstein suggests including the following:

• Protein: mainly from meats, beans, tofu and eggs
• Healthy fats: mainly from avocado, olive oil, salmon, nuts and seeds
• Fiber: mainly from non-starchy vegetables.

Eating these components in balance helps create a more stable blood sugar response, leading to fewer mood swings and energy crashes. For example, eating a banana with almond butter instead of a banana alone can help prevent a spike in blood sugar.

In addition, it’s probably a good idea to avoid foods that raise blood sugar, especially highly processed foods and those with added sugar like sodas, candy and packaged baked goods.

For exercise, Goldstein recommends walking for five to 10 minutes after consuming big meals or sugary foods. This helps the muscles move glucose out of the bloodstream and into cells.

If you are going to consume caffeine, Goldstein advises against doing it on an empty stomach, since caffeine can raise cortisol and blood sugar levels. To moderate this effect, drink your coffee while consuming a meal high in protein and fat.

Sources:

Key to Managing Mood Swings: Blood Sugar Regulation — Integrative Practitioner

What’s Causing My Mood Swings? — WebMD

The post What ‘hangry’ says about your cortisol and blood sugar appeared first on Easy Health Options®.

Illness, medications, loneliness and physical changes that limit mobility are some of the things that can cause depression.

But one of the biggest contributors is poor nutrition. Surprised?

We already know that the antioxidants found in certain fruits can protect the brain from age-related changes linked to Alzheimer’s and depression.

But what if you got a head start?

I mean, what if you started loading up on these vitamin-rich foods now, to avoid depression as a pitfall of old age?

That’s just what some new research suggests you do…

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Loading up on fruit in midlife pays off later

Researchers at the National University of Singapore’s Yong Loo Lin School of Medicine set out to answer this question: could specific diet or food items consumed earlier in life have an impact on mental well-being in later years?

Their longitudinal study followed 13,738 people from around age 45 to age 74. Participants filled out a periodic food frequency questionnaire to report their fruit and vegetable consumption.

At the end of the study, those who had regularly consumed higher amounts of fruit earlier in life were less likely to experience depressive symptoms when they were older.

Vegetables eaten over the same time period, though, had no association with the likelihood of depressive symptoms.

As for the reasons behind the connection between eating fruit and lower depression risk, the researchers offered no hard and fast conclusions.

But it seemed evident to them that the high levels of antioxidants and anti-inflammatory nutrients found in many fruits had to have something to do with it…

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Which fruits top the list for best depression fighters?

In the study, oranges, tangerines, bananas, papayas, watermelons, apple and honey melon were the fruits most consumed by those whose depression risk was lowered.

The researchers believed the association could be the high levels of antioxidants and anti-inflammatory micronutrients in these fruits — including vitamin C, carotenoids and flavonoids — which have been shown to reduce oxidative stress and inhibit inflammatory processes in the body that may affect the development of depression.

Antioxidants are instrumental in helping the body break down and utilize tryptophan effectively — a process that contributes to inflammation if it goes awry.

When everything goes right, tryptophan, an amino acid available in common foods, like milk, chicken, turkey and oats, works as a precursor to produce serotonin — a “happiness” hormone. Many anti-depressant medications aim to raise serotonin levels.

Most fruits will help you get your fill of antioxidants. Blueberries top the list of antioxidant-rich fruits, followed closely by raspberries, strawberries, and blackberries. Apples, peaches, mangos, melons, cranberries, cherries, and red grapes are also great choices.

How much fruit to do the trick?

Professor Koh Woon Puay from the Healthy Longevity Translational Research Programme at NUS Medicine and Principal Investigator of the study, said, “In our study population, participants who had at least 3 servings of fruits a day, compared to those with less than one serving a day, were able to reduce the likelihood of aging-related depression significantly by at least 21 percent. This can be achieved by eating one to two servings of fruits after every meal.” 

To further boost serotonin production, consider vitamin D and omega-3 fatty acids. In a paper published in FASEB Journal, researchers suggest that optimizing intakes of these two nutrients would optimize brain serotonin concentrations.

Sources:

Boosting fruit intake during midlife can ward off late-life blues: NUS study — Eureka Alert

Association between consumption of fruits and vegetables in midlife and depressive symptoms in late life: the Singapore Chinese Health Study — Science Direct / The Journal of Nutrition, Health and Aging

Antioxidants in Fruits — Web MD

The post Eat this now to avoid depression pitfall of aging appeared first on Easy Health Options®.

We might also feel irritable, worthless or helpless and lose interest in hobbies or activities we once enjoyed. Depression can even make a person have dark thoughts that include suicide.

These feelings are associated with the mind. But depression isn’t just a disease of the mind; it affects the body as well and can result in actual physical symptoms of depression.

Knowing the physical symptoms may help someone struggling with depression understand the true source of their pain so they seek a resolution that really works. Here are the physical signs of depression to take note of…

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Sleep problems

According to Johns Hopkins, 75 percent of people with depression have trouble falling asleep or staying asleep. This shortens the amount of restorative slow-wave sleep a person gets each night.

Oversleeping or sleeping too much is another hallmark of depression. While it’s unclear whether oversleeping causes health problems, it has been linked to type 2 diabetes, heart disease, obesity, headaches and a greater risk of dying from a medical condition.

Chest pain

While chest pain is normally associated with heart attack, it can actually be a symptom of depression. When you are depressed, your heart rate, respiration and blood pressure can increase and potentially trigger chest pain. Of course, if you experience chest pain, you should see a doctor immediately to rule out any heart, lung or stomach problems that might be causing it.

As far as the connection with heart health goes, depression can raise your risk of heart disease. And people who have had heart attacks are more likely to be depressed.

Fatigue

People who are depressed tend not to have the energy for everyday tasks. They often report feeling tired even if they’ve had plenty of sleep. Chronic fatigue can also cause depression, so the two can go hand in hand.

Pain

This is another situation where it can be difficult to know which comes first, the pain or the depression. When you live with ongoing pain, it can raise your risk of depression. And people who are depressed are three times as likely to experience regular pain and four times more likely to get intense, disabling neck or back pain.

Depression is connected to pain because the two conditions share chemical messengers in the brain: serotonin and norepinephrine. Dysregulation of these transmitters can cause both depression and pain.

Digestive issues

It’s become increasingly clear in recent years that there’s a strong connection between our brain and digestive system. This is why many of us get stomach pain or nausea when we’re stressed or worried.

Depression can upset the delicate balance of the digestive system and trigger nausea, indigestion, diarrhea or constipation. Some studies indicate both the depression and the stomach issues stem from the same cause: low levels of serotonin.

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Headaches

The type of headache that most commonly accompanies depression is tension-type headache. However, depressed individuals can also suffer from other primary headache disorders, like migraines or cluster headaches.

In fact, research shows that people with major depression are three times more likely to have migraines, and people with migraines are five times more likely to become depressed.

Weight or appetite changes

Depression can affect appetite in both directions. Some people can’t stop eating and gain weight. Others feel less hungry when they get depressed and lose weight as a result. This lack of appetite is likely caused by anhedonia, a core feature of depression that causes you to feel less pleasure from things you normally enjoy.

Depression has been linked to eating disorders such as bulimia, anorexia or binge eating.

Agitation or restlessness

Surprisingly, depression doesn’t always just manifest as sadness or hopelessness; it can actually make you irritable or restless. One group of clinicians surveyed thousands of their psychiatric patients about whether they had recently experienced anger episodes. Two-thirds reported notable levels of irritability and anger, and half reported it at a moderate or severe level. Men are more likely than women to experience this symptom.

Sexual dysfunction

People who are depressed tend to lose interest in sex. This is in part because of the depression itself and in part because some prescription drugs for depression can affect sex drive and performance.

One activity addresses multiple symptoms

There is one activity that can help with many of the physical symptoms on this list: exercise. Research suggests regular exercise releases chemicals in the brain that make you feel good, improve your mood and reduce your sensitivity to pain. And exercise helps you sleep better as well.

Yoga has proven especially effective for reducing signs and symptoms of depression. But even just taking a walk around the block can help get those feel-good chemicals moving in your brain.

Sources:

Slideshow: Physical Symptoms of Depression — WebMD

Depression and Sleep: Understanding the Connection — Johns Hopkins Medicine

Oversleeping: Bad for Your Health? — Johns Hopkins Medicine

What Depression Feels Like — UPMC MyHealth Matters

The Link Between Depression and Physical Symptoms — The Primary Care Companion to the Journal of Clinical Psychiatry

A Moody Gut Often Accompanies Depression—New Study Helps Explain Why — Columbia University Irving Medical Center

The Link Between Mental Illness and Your Headaches — Verywell Health

If You’re Often Angry Or Irritable, You May Be Depressed — Harvard Catalyst

How Depression Affects Your Appetite — Plus, 5 Ways to Manage It — Everyday Health

The post 9 physical signs you could have depression appeared first on Easy Health Options®.

Medications can help, but most of my patients are interested in minimizing their need for those and deploying every lifestyle avenue available to achieve their BP goal. Losing weight, quitting smoking, exercising regularly, sleeping well, managing stress, and avoiding sodium and stimulants (like caffeine and alcohol) can all make a big difference.

But new research opens yet another avenue to lower blood pressure readings — spirituality and gratitude.

A groundbreaking study presented at the American College of Cardiology’s Annual Scientific Session found that people with high blood pressure who engaged in daily spiritual practices saw their systolic blood pressure drop by an average of 7 mmHg. This is a medication-level reduction!

In addition, participants also experienced improvements in the health of their blood vessels, as measured by flow-mediated dilation (FMD), a key marker of cardiovascular health.

The Power of Spirituality and Gratitude

The study, conducted in Brazil, followed 100 patients with hypertension over 12 weeks. Half of the participants received daily messages via their smartphones, designed to encourage spiritual reflection and practices such as gratitude, optimism, and forgiveness. These messages were simple yet impactful, inviting participants to take a few moments out of their day to focus on life’s purpose or complete small tasks like sending a message of thanks to someone.

The results were striking. Alongside the 7 mmHg drop in blood pressure, participants in the spirituality group saw their FMD increase by 4.5 percent, indicating healthier blood vessels and better cardiovascular function overall. In contrast, those who didn’t receive the intervention actually experienced a decline in FMD by 3 percent.

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Spirituality Without Boundaries

One of the most compelling aspects of this study is that the intervention wasn’t tied to any specific religious tradition. Instead, it focused on universal concepts such as gratitude and forgiveness, making it accessible to anyone regardless of faith background. 

While previous studies have hinted at the connection between spirituality and heart health, most have been observational, making it difficult to prove a direct link. This new study adds to the growing body of evidence that suggests focusing on positive emotions can lead to measurable health improvements.

Our Complex Self

In medical school, we are taught to look at the body in bits and pieces. Organ systems, targeted pharmaceuticals, treatment sub-specialization.  But when doctors finally go into practice, if they are observant and curious enough, they quickly see that nothing about the human body or human health is separate or isolatable.  

This is why relying only on targeted pharmaceuticals represents a narrow view of health and healing.  Each of us has the ability to help ourselves heal from within.  That doesn’t mean drugs are bad — but why not leverage our complexity to our advantage?  Including our emotions.  

Remember, a key pillar of healthy longevity is a sense of purpose and joy – a sense that is supported by feelings of gratitude, optimism and forgiveness.  What this new research confirms is that those emotions don’t just make us feel good —  they also measurably improve health. 

The post Study links spirituality to healthier blood pressure appeared first on Easy Health Options®.

Both these individuals can achieve mindfulness. And so can you…

When you’re being mindful, your awareness is focused on the present moment. At the same time, you’re calmly acknowledging and accepting your feelings, thoughts and bodily sensations without judgment.

When I think of mindfulness, it’s usually as a tool or an exercise to calm and focus my mind. But recent research suggests the benefits of mindfulness can go even further…

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Mindfulness improves well-being

Researchers from the University of Bath and the University of Southampton recruited 1,247 adults from 91 countries, most of whom were new to mindfulness.

Each participant was randomly assigned to either a 10-minute daily mindfulness routine or to a control group that listened to excerpts from Alice in Wonderland. The mindfulness sessions were delivered through the free mobile app Medito and included relaxation exercises, intention setting, body scans, breath-focused attention and self-reflection.

Over the course of the 30-day program, participants in the mindfulness group reported significant improvements in their mental health compared to the control group. Specifically, they experienced:

• A 19.2 percent greater reduction in depression
• A 12.6 percent greater decrease in anxiety
• A 7.1 percent more positive attitude toward health
• A 6.9 percent greater improvement in overall well-being
• A 6.5 percent greater increase in behavioral intentions to maintain a healthy lifestyle

What’s more, these benefits weren’t short-lived. Follow-up studies conducted one month after the program’s conclusion showed that participants maintained improvements in well-being, depression and healthy behaviors, including better sleep quality.

These results suggest the psychological skills developed through mindfulness — including increased awareness, self-control and intention setting — can help individuals adopt and maintain healthier habits ranging from regular exercise to improved sleep.

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Technology is taking mindfulness global

This study was one of the first to show the well-being and mental health benefits of mindfulness could arise from the changes to lifestyle behaviors it encourages. Next, the team is eager to research the potential of mindfulness for promoting regular exercise.

“It’s exciting to see the benefits of mindfulness extending beyond depression, well-being and anxiety and into other health behaviors such as sleeping better and building stronger intentions to live a healthy lifestyle,” says lead researcher Masha Remskar, a psychologist based at the University of Bath. “Mindfulness builds the psychological skills you need to build healthy habits — we hope to show in future work that once you’ve got those skills you can use them to improve several health behaviors from exercising regularly to stopping smoking.”

According to the study’s co-authors, digital technology has the potential to make mindfulness accessible to a global audience.

“The research underscores how digital technology — in this case, a freely available app — can help people integrate behavioral and psychological techniques into their lives, in a way that suits them,” says Dr. Ben Ainsworth, who leads the Digital Intervention Group at the University of Southampton.

Luckily, there’s no shortage of mindfulness apps to choose from. Some examples to try include Medito (the free app used in the study), Calm or Headspace.

Suppose you prefer to take a non-tech-based approach to mindfulness. In that case, there’s always this simple technique developed by Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind-Body Medicine. It only takes 10 to 20 minutes twice a day and can be completed without any special equipment.

1. Find a quiet place in your home (or favorite outdoor spot) where you can sit in a comfortable position with your eyes closed.
2. Allow your muscles to relax and choose a word, phrase, sound, short prayer or mantra to focus on and repeat over and over.
3. If stray thoughts disrupt, let them come and go but return to your chosen word, phrase, or prayer to regain focus.

Sources:

Just Ten Minutes of Mindfulness a Day Significantly Enhances Well-Being, Study Shows — Integrative Practitioner

Just 10 minutes of mindfulness daily boosts wellbeing and fights depression — University of Bath

Mindfulness improves psychological health and supports health behaviour cognitions: Evidence from a pragmatic RCT of a digital mindfulness-based intervention — British Journal of Health Psychology

The post Boost well-being and fight depression in 10 minutes a day appeared first on Easy Health Options®.

On one hand, low-carb, high-fat diets like paleo, keto and carnivore have been linked with weight loss and improved inflammation, cholesterol, blood sugar and insulin levels — not to mention a 20 percent reduction in glaucoma risk.

On the other, there is a proven link between a high-fat diet and several serious health threats.

Diets high in fat, particularly saturated and trans fats, also can lead to heart disease, metabolic syndrome and an unhealthy gut environment.

Now, there is another disorder to add to the “bad” side of high-fat dieting…

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High-fat diet, leaky gut and anxiety

Researchers at the University of Colorado Boulder used an animal model to see the impact of a high-fat diet on the gut microbiome and behavior. Half the rats in the study were fed a standard diet of about 11 percent fat for nine weeks, while the others got a high-fat diet of 45 percent fat, consisting mostly of saturated fat from animal products. 

The typical American consumes a diet of about 36 percent fat, according to the Centers for Disease Control and Prevention.

After nine weeks, the group eating a high-fat diet gained weight, as expected, compared to the control group. The high-fat diet group also showed significantly less diverse gut bacteria and hosted far more Firmicutes bacteria and fewer Bacteroidetes bacteria. A higher ratio of Firmicutes to Bacteroidetes is associated with obesity.

These rats also showed higher expression of three specific genes (tph2, htr1a and slc6a4) involved in the production and signaling of serotonin, particularly in a region of the brainstem associated with stress and anxiety.

We usually think of serotonin as the “feel-good” brain chemical. However, when activated, certain subsets of serotonin neurons can prompt anxiety-like responses in animals, notes lead author Christopher Lowry, a professor at CU Boulder.

Notably, heightened expression of tph2 in the brainstem has been linked with mood disorders and suicide risk in humans.

In short, the study found a diet high in fat appears to influence brain chemicals in ways that trigger anxiety.

“To think that just a high-fat diet could alter expression of these genes in the brain is extraordinary,” Lowry says. “The high-fat group essentially had the molecular signature of a high anxiety state in their brain.”

According to Lowry, an unhealthy microbiome may compromise the gut lining. This can result in a condition known as leaky gut and may enable bacteria to enter the body’s circulation and communicate with the brain through the vagus nerve, a pathway from the gastrointestinal tract to the brain.

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Get the “good” dietary fat

So, is fat good or bad for you? As Lowry stresses, it all depends on the type of fat. Healthy fats like those found in fish, olive oil, nuts and seeds — the essential omega-3 fatty acids — can be anti-inflammatory and good for the brain.

Lowry advises us to ditch pizza and fast food and eat as many different fruits and vegetables as possible. Ultra-processed foods are also sources of saturated fat. He recommends adding fermented foods for a healthier gut microbiome.

If you do indulge in the occasional burger, Lowry suggests adding a slice of avocado to it. Some research indicates “good” fat can counteract some of the “bad” fat, and avocado is loaded with healthy monounsaturated fats.

Also, you could take the antioxidant resveratrol to help counteract the effects of unhealthy fat, since it’s almost inescapable. According to previous research resveratrol can correct the harmful effects of a high-fat diet on the brain and may be a potential therapeutic agent against obesity-related disorders.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Click here to learn more…

Sources:

Study shows a high-fat diet may fuel anxiety — EurekAlert!

High-fat diet, microbiome-gut-brain axis signaling, and anxiety-like behavior in male rats — Biological Research

The post Explained: How a high-fat diet fuels anxiety appeared first on Easy Health Options®.

Being a “take-control” kind of person, I did some research, and am happy to report that there are many antidotes to the fear of flying (actually, taking control of your environment is one of them).

If you’re at all anxious about flying, I hope you’ll find at least a few of these to be useful if you’re planning a trip this summer.

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Tackle your fear of flying a day early

Dial A Pilot. You may not be a TikTok fan, but there’s a channel on TikTok called “Dial A Pilot.” There are dozens of videos of an actual pilot explaining everything from how planes stay aloft to flying in bad weather, to turbulence. You can even have a 15-minute phone chat with a pilot about your specific fears.

One fearful flyer says, “they’ll show you what they’re doing in the cockpit, and what the noises are. That way if you’re sitting near the wing and you see part of it go down, you’re not like, ‘Wow, we’re going to lose our wing.’ It’s actually just part of what it’s supposed to do to keep you in the air.”

Turbli. Turbli is a website where you can check the expected turbulence for a flight you’re taking, up to 36 hours ahead of time. Type in your departure and arrival airports, and you’ll get a list of all flights going between the two, the expected turbulence, wind speed and chance of thunderstorms.

Things to do at the airport

This is where those intrusive, anxious thoughts can really kick in. This is called anticipatory anxiety: the anxiety that builds up before a flight and it can often be more intense than the flight itself. If you see it coming, use simple in-the-moment coping strategies like resonant breathing or journaling.

Once on board, establish some control over your environment. Bring your own pillow, blanket, and/or slippers. Wear a comforting eye mask. Pull down the window shade. During take-off, use earbuds to listen to music that’s familiar and calming.

Then, practice one of these two mindfulness techniques that can physiologically reduce your anxiety response.

Havening technique. That’s haven, as in creating a “safe haven” for yourself. You’re reinforcing the sense that you have control over your own body, says Dr. Christine Gibson, a family doctor and trauma therapist in Calgary, Canada.

“Havening” involves using one hand to gently brush your palms, shoulders, and face in an up-and-down motion. Start by lightly rubbing your right hand across the palm of your opposite hand, then gently stroking from your shoulder down to your elbow, and across your forehead and cheekbones. You might rub both arms at once, for example, which mimics hugging yourself.

Tapping. Tapping derives from traditional Chinese medicine. Dr. Gibson calls it “self-acupuncture.” No needles involved, though, so you can practice it before you board and during your flight if needed.

First you’ll need a “set-up statement,” something like, “Even though I’m anxious and my heart is pounding right now, I’m actually safe.” Repeat this to yourself as you use two fingers to tap on the acupressure points associated with stress relief: the top of your head, the spot between your eyebrows, the middle of your cheekbones, and the spot between your nose and lip. Repeat this as often as you need to.

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More in-flight tips to tame fear of flying

Watch a funny video or movie. A couple of days before your flight, download a funny video onto your phone or tablet and start watching it as the plane takes off (in airplane mode). Studies have shown laughing is the quickest way to release natural opioids in your brain that can help regulate fear and anxiety.

Pack a weighted blanket in your carry-on. Weighted blankets have been shown to even ease anxiety in the dentist’s chair!

Supplements that reduce anxiety

Vitamin B6 has been shown to increase the body’s production of gamma-aminobutyric acid (GABA), a chemical that blocks impulses between the brain’s nerve cells and also promotes relaxation and sleep. In one study high levels of GABA in the hippocampus were best at suppressing unwanted thoughts.

L-theanine is an amino acid found in green and black tea that also boosts GABA. It’s available in supplement form which may be better to reduce caffeine.

Vitamin D is one deficiency you want to avoid if you occasionally have bouts of anxiety. Multiple studies have shown people with deficient amounts are prone to anxiety.

When using supplements to help with anxiety, you should start taking them regularly a few weeks before your trip to allow them to build up in your bloodstream.

Sources:

Effective Ways to Handle Fear of Flying — The Getaway

6 Tricks to Try to Calm Your Fear of Flying — Time

https://turbli.com/ — Turbli

Havening Technique video — TikTok

The post Don’t let ‘fear of flying’ anxiety ruin your summer appeared first on Easy Health Options®.

But the research is clear: exercise helps relieve depression.

What’s more, at least one study found exercise to be 1.5 times more effective than depression medication!

In many of the studies, the participants performed moderate to intense exercise for at least 30 minutes at a time multiple times a week. Anyone with depression will tell you that committing to that much intense exercise can seem overwhelming.

The good news? It may not take that much effort to gain real benefits…

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Low to moderate activity is enough

Researchers at Anglia Ruskin University (ARU) in the United Kingdom conducted a review and analysis of seven global studies to examine the effect of physical activity on mental health.

“These conditions can be complex and necessitate a multi-pronged approach to treatment, which may encompass pharmacological interventions, psychotherapy and lifestyle changes,” says lead author Lee Smith, a professor of public health at ARU.

Their findings were promising…

First, they found there was indeed a particularly strong link between low and moderate physical activity and better mental health. Specifically, a 23 percent reduction was seen in depression risk and a 26 percent reduction in anxiety risk.

There was even an impact on more severe mental health conditions, including a reduction in psychosis/schizophrenia by 27 percent.

The researchers defined low and moderate physical activities as gardening, golfing and walking — activities that seem much easier to ease into.

Another perk about activities like these is that they get you out in the sun. In a different meta-analysis, the sunshine vitamin was found to ease depressive symptoms.

Interestingly, high-intensity exercise was not seen as helpful. Prof. Smith noted that high-intensity exercise may worsen stress-related responses in some individuals.

These results were consistent across the world, as well as across gender and age groups.

Smith says the results highlight the need for “precise exercise guidelines,” since “moderate exercise can improve mental health through biochemical reactions.”

“Acknowledging differences in people’s response to exercise is vital for effective mental health strategies, suggesting any activity recommendations should be tailored for the individual.”

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The key? Start small

According to Smith, the fact that even low to moderate levels of physical activity can benefit mental health is particularly important, since these levels of activity may be easier to achieve for people. They can make smaller lifestyle changes without feeling the need to commit to a high-intensity exercise program, he adds.

Dr. Adria Schmedthorst recommends starting with just five minutes a day of any activity you enjoy, from walking or cycling to golf, tennis, swimming or even gardening. The key is to just get your body moving. As you start to feel better, you’ll naturally increase the time you spend doing whatever activities you choose.

Bear in mind that this isn’t a one-time fix — it’s a long-term treatment plan. So don’t give up if after the first five-minute session you don’t feel any different. Keep plugging away and it won’t take long before you’re experiencing exercise’s mood-boosting benefits.

Here are just a few of the ways physical activity can help:

• Interrupts the cycle of worries and negative thoughts that make you anxious and depressed
• Releases feel-good endorphins and other natural brain chemicals, which increase the availability of critical anti-anxiety neurochemicals
• Decreases muscle tension
• Boosts resilience against reoccurring destructive emotions
• Increases self-confidence and improves self-image

Sources:

Low intensity exercise linked to reduced depression — EurekAlert!

Physical activity and prevention of mental health complications: An umbrella review — Neuroscience & Biobehavioral Reviews

The post A little exercise goes a long way to ease depression appeared first on Easy Health Options®.

Maybe a friend or adult child moves away… a loved one passes away… or a co-worker switches jobs and your lunch buddy is now gone.

But in time you adjust, hopefully. Though the feeling is difficult to navigate, it’s fleeting.

However, feeling lonely isn’t always short-lived, especially for seniors.

In fact, far too many older adults live in a “chronic” state of loneliness often brought about by isolation. They may lack social connections or have mobility issues that keep them from getting out and about like they used to.

For these seniors, loneliness poses risks far beyond their mental state.

That’s because according to research from a team of scientists at Amsterdam University Medical Center, loneliness significantly affects physical health, leading to frailty and upping the risk of social isolation.

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Just as harmful as smoking

The isolation many of us experienced during the pandemic led researchers to investigate the downstream effects of social isolation on seniors.

Specifically, they delved into the relationship between loneliness and frailty, which encompasses factors involved in physical deterioration including:

• Weight loss
• Reduced walking speed
• Decreased muscle strength

Not only does frailty determine how likely seniors are to fall, but it’s also a fast track to a nursing home and the new number one risk factor for dementia.

Previous research has also shown that frailty can lead to a decrease in social contact, causing people to become lonelier as they become less mobile.

After analyzing the results from more than 130 studies, the scientists have now proved that this relationship can also work in reverse.

In other words, just as frailty leads to more loneliness, loneliness leads to increased frailty. This in turn increases the risk of health problems like depression, falls and cognitive decline.

It’s no wonder that the U.S. Surgeon General has declared loneliness just as harmful as smoking 15 cigarettes per day!

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Battling back loneliness and the health issues it causes

Caring for your mental and social health is vital to preventing frailty and physical decline.

So embrace strategies to cope with loneliness like:

• Finding a new hobby and inviting others to join you in it
• Volunteering at your favorite charity or church (my mom has found this to be a wonderful way to feel more connected and reduce her loneliness)
• Scheduling regular time with your family or friends
• Spending time with your pet comes with big benefits including preventing loneliness and depression

In addition to addressing issues with loneliness, be sure to also take steps to combat the frailty-related health problems social isolation may have already caused.

This can include getting more of the sunshine vitamin since research has shown not getting enough vitamin D in older age may drive the development of frailty.

Just be sure to take an appropriate dose, since a study in the journal Nutrients found that, “To slow the progression of frailty, it actually took greater amounts of vitamin D than what is currently considered sufficient for a human.”

CoQ10 is another nutrient to include in your fight against frailty and physical decline.

That’s because research has shown that as we age, levels of CoQ10 drop right along with lower levels of physical activity. That means we lose our capacity to exercise, resulting in a vicious and dramatic cycle that worsens our physical ability.

Finally, consider the Mediterranean Diet since researchers at University College London found that people who follow the diet are substantially less likely to get weak, slow and dependent on others.

Sources:

Loneliness increases the risk of health deterioration in older adults – EurekAlert!

The post Seniors beware: Loneliness is a fast track to frailty appeared first on Easy Health Options®.

What kind of question is that you might be thinking?

Doesn’t everyone know by now that we need enough physical activity to protect our heart from cardiovascular disease, and that sitting too much makes you a sitting duck for a heart attack?

But how does that work, exactly?

Most of us assume that our heart muscle gets stronger with exercise, just like any other muscle, and our blood pressure, weight and cholesterol get lower.

But there’s another step that happens before that.

It turns out that what happens in your brain kicks off the heart-protective effects of exercise…

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Exercise de-stresses your brain

A team of doctors at Massachusetts General Hospital set out to investigate the mechanisms behind both the psychological and cardiovascular benefits of physical activity.

To start with, Dr. Ahmed Tawakol of the Hospital’s Cardiovascular Imaging Research Center and his colleagues analyzed the medical records of 50,359 participants from the Massachusetts General Brigham Biobank. They’d all completed a survey asking about their levels and frequency of physical activity.

From this large group, 774 participants were selected to undergo brain imaging tests and measurements of stress-related brain activity.

Over a ten-year follow-up period, members of this group who met physical activity recommendations had a 23% lower risk of developing cardiovascular disease.

These same people also tended to have lower stress-related brain activity. In particular, they showed functional gains in the prefrontal cortex, a part of the brain known to restrain the brain’s stress centers.

This reduction in stress-related brain signaling partially accounted for physical activity’s cardiovascular benefit.

In other words, exercise dampened the stress centers in the brain, and this in turn removed some strain on the heart, thus offering a protective effect.

Depressed? Exercise is an extra advantage for your heart

Something else remarkable was noted: people with depression benefited even more from this exercise-brain-heart connection than those who were not depressed.

“Physical activity was roughly twice as effective in lowering cardiovascular disease risk among those with depression. Effects on the brain’s stress-related activity may explain this novel observation,” says Dr. Tawakol.

In simple terms, we already know that even a little physical activity can alleviate depression. Now we know why.

When exercise builds up the prefrontal cortex, stress is reduced, and depression alleviated.

This is great news considering the feedback loop with depression and heart disease.

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What this means for you

If we’re wise, we will treat all of this as more than just an interesting piece of scientific news.

We’ll take it as a reminder that exercise in some form is not optional, not if we want to continue functioning independently and enjoying life well into old age.

While this research proves the point, I hope this isn’t new information for you.

The prolonged sitting that many of us do (myself included) skyrockets our risk of dementia, diabetes, and blood clots in the leg that can be potentially life-threatening.

It doesn’t take a lot of time to prevent these effects. Personally, I’ve taken to getting out of my chair every 20 minutes and staying up for at least 20 minutes.

I do household chores, walk up and down the many stairs in my home, or, if it’s a nice day, take a short neighborhood walk. In most cases, I return to my desk with renewed focus.

If you sit a lot at work or consider yourself a “couch potato,” you’d be well advised to come up with a similar plan and stick to it. Being proactive now will give you a happier, healthier life later.

Sources:

Physical activity reduces stress-related brain activity to lower cardiovascular disease risk — Eureka Alert

Physical Activity Reduces Stress-Related Brain Activity to Lower Cardiovascular Disease Risk — Massachusetts General Hospital

The post Heart-healthy benefits of exercise start in the brain appeared first on Easy Health Options®.

Then there are days when I just feel “old” — and that worries me…

Studies have shown that our perceptions about aging can have a very real impact on our health.

For instance, feeling negative about aging equates to negative physical, mental and cognitive health. Conversely, feeling younger than your age is associated with living a longer, healthier life.

There is even evidence that subjective age predicts actual brain age, with those feeling younger having brains with younger biomarkers.

Knowing all of this, I would very much like to feel young — at any age. And now I have a clue how to do just that…

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Sleep could be the key to feeling younger

Researchers at Stockholm University were curious to see if sleep had any effect on how old people “felt.”  So they conducted a couple of studies to find out.

“Given that sleep is essential for brain function and overall well-being, we decided to test whether sleep holds any secrets to preserving a youthful sense of age,” says Leonie Balter, a researcher at Stockholm University.

In the first study, they asked 429 individuals aged 18 to 70 how old they felt, how many days in the past month they had not gotten enough sleep and how sleepy they were. They found that for each night with insufficient sleep in the past month, participants felt 0.23 years older on average.

In the second study, the researchers explored whether there was truly a connection between inadequate sleep and participants feeling older. They restricted the sleep of 186 participants aged 18 to 46 for two nights, having them spend only four hours in bed each of those nights. Then, they had them sleep sufficiently for two nights, with nine hours in bed per night.

The results were stark. After sleep restriction, participants on average felt 4.4 years older compared to when they got sufficient sleep.

Not surprisingly, the effect appeared to be related to how sleepy they felt. Feeling extremely alert was related to a participant feeling 4 years younger than their actual age, while extreme sleepiness was related to feeling 6 years older.

“This means that going from feeling alert to sleepy added a striking 10 years to how old one felt,” Balter says.

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Sleep: A fundamental pillar of health

Just a couple of years ago, the American Academy of Sleep Medicine issued a special statement declaring sleep essential to health and placing it on the same level as proper nutrition and exercise for our health and well-being.

Dr. Balter’s research seems supportive of that.

“Safeguarding our sleep is crucial for maintaining a youthful feeling,” she says, “This, in turn, may promote a more active lifestyle and encourage behaviors that promote health, as both feeling young and alert are important for our motivation to be active.”

If you’re waking up feeling tired and older than your age, here are a few suggestions for improving your sleep to help you feel younger:

• Kill the blue light. Try to avoid the light from computer screens, LEDs and fluorescent bulbs for at least an hour before bedtime. This will encourage your body to produce melatonin, the sleep hormone that signals your body to start to wind down for sleep.
• Try pink noise. Listening to pink noise can help older adults attain slow-wave deep sleep to feel more rested and cognitively sharper.
• Exercise during the day. Getting physical makes it more likely that you’ll fall asleep faster and stay asleep longer. Just make sure you don’t exercise within an hour of your bedtime or it could have the opposite effect.
• Check your vitamin D levels. Adequate levels of vitamin D are necessary for the regulation of melatonin as well as serotonin, the “happy” hormone. That means insufficient levels can negatively impact your sleep and your mood.
• Get a checkup. If you’re experiencing chronic sleep problems, talk to your doctor about them. Your doctor may recommend you be tested for sleep apnea or examine you for any other disorders that could be interfering with sleep.

Sources:

Want to feel young? Protect your sleep — EurekAlert!

Sleep and subjective age: protect your sleep if you want to feel young — Proceedings of the Royal Society B

Does exercising at night affect sleep? — Harvard Health Publishing

Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway — Sleep Medicine Reviews

The post How to start feeling younger overnight appeared first on Easy Health Options®.

But the term ‘sleep divorce’ gives it a bad taste, says psychologist Susan Albers. She calls it a ‘sleep separation’ or ‘alternative sleep arrangement.’

One in every five couples chooses to sleep in separate beds, even in separate rooms. And they have a healthier and more loving relationship because of it.

Could you and your partner benefit from a sleep divorce? Here’s what you need to know to help you decide.

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What is a sleep divorce and why you might need one

Why would people in a happy relationship choose to sleep separately?

In the end, it comes down to having incompatible sleep habits:

• Maybe you and your partner need different environments to get a good night’s sleep. One of you might need a room that’s pitch black, silent, and cool, while the other might require exactly the opposite.
• One of you might spend the night tossing and turning due to restless leg syndrome or insomnia.
• One of you might use a noisy CPAP machine for sleep apnea.
• One partner might work the night shift.

Regardless of the reason, sleeping separately might be a way to guard your sleep time.

Getting a good night’s sleep is incredibly important to your health. Over time, poor sleep can harden arteries.

Sleep loss is also linked to breast, bowel, and prostate cancer. In fact, the World Health Organization has classified any type of night-shift work as a probable carcinogen.

And lastly, bad sleep and a bad attitude add up to bad aging.

The benefits of a sleep divorce

As I’ve implied above, sleeping separately could improve your prospects for better health. But there are benefits that could improve your relationship, too.

• You get your personal space. Maybe you can go back to reading in bed, listening to “your” music, or just spreading out a little bit. These can be incredibly beneficial for your mood and mental health, which can only benefit your partnership.
• You have fewer things to fight about. Crumbs in the bed, the volume of music, or lights in your eyes… the next time you and your partner argue, these are not on the roster of things to complain about.
• Your relationship is more intentional. When you’re not sharing a bed, then snuggling and sex become an affirmative choice that you and your partner make. It doesn’t just “happen.”

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The downside of sleeping separately

Sleeping separately isn’t for everyone, says Dr. Albers. Here are some of the possible drawbacks.

• It may decrease intimacy. “Sleeping in separate rooms may create some emotional distance or disconnection,” Dr. Albers acknowledges. “There’s something about being in a bedroom at night — a privacy that leads to talking with your significant other in a way that you don’t when you’re outside of that space.”
• It may hurt your sex life. If you aren’t intentional about intimacy at other times, sleeping separately can diminish desire when you do have sex.
• It may be expensive. Not everyone has a separate room or a separate bed for separate sleeping. Purchasing a second bed can be pricey.
• It may be lonely. Once you’ve made the move to separate rooms, you may find that you miss having someone there every night, even with the things that annoy you.
• It may foster resentment. Both people need to be comfortable with the arrangement. You both need to be good communicators and willing to sort out concerns as they arise. Otherwise, the situation just becomes another source of resentment and arguing.

How to give separate sleeping a try

Here are two strategies you and your partner can try to increase the odds that a separate sleeping arrangement will be successful for you and your partner.

Weekend sleep-ins together. During the week, when work and responsibilities loom large, having separate sleeping spaces can be a blessing. But why not let weekends be a “mini-reunion” where you reconnect, cherish the intimacy of sharing a bed, and get to talk and reinforce your bond.

Prioritize pre-sleep rituals. Just because you’re not sleeping in the same bed doesn’t mean you can’t share your pre-sleep rituals.

Rituals before going to bed signal your brain that it’s time to sleep. They’re an essential step to a good night’s sleep. Shared rituals might be as simple as playing a board game, practicing a meditation routine or just talking over your day.

The idea of a ‘sleep divorce,’ when approached with mutual care and respect, can add to your relationship, rather than diminish it. It’s not about sleeping apart. Rather, it’s about sleeping well so you are each the best version of yourself.

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And if you need a little help sleeping better, separately or not, consider these recommendations from the Center for Human Sleep Science at UC Berkeley:

Vitamin D is important to maintaining your body’s sleep cycle. It is available from food (fatty fish like salmon and sardines, eggs, and dairy products) or through a supplement. Vitamin D helps the body produce the sleep hormone, melatonin.

Exposure to sunlight. Morning sunlight helps reset your body’s sleep clock and increases the likelihood of a good night’s sleep. Conversely, exposure to artificial light, especially blue light that emits from smartphones and other devices, in the evening can disrupt your body clock making it harder to fall asleep.

Get moving! Even a brief and easy walk each day will have a positive effect on your sleep. Get your exercise earlier in the day so your body has a chance to calm down for sleep.

Watch those bedtime snacks! Avoid alcohol, caffeine, and spicy foods 4-6 hours before bed. Try a light bedtime snack like warm milk or a banana.

Sources:

A ‘Sleep Divorce’ Might Be Exactly What Your Relationship Needs — Cleveland Clinic

2 ‘Sleep Divorce’ Strategies That Bring Couples Closer, According To A Psychologist — Forbes

The post The health and relationship benefits of a sleep divorce appeared first on Easy Health Options®.

But what may not be as well-known is the immune system’s role in our psychological health. The immune system produces neurotransmitters like serotonin that affect your mood and is in turn influenced by the neurotransmitters released by the nervous system.

Unfortunately, stress can throw a wrench into the immune system’s complex and delicate workings…

Previous research shows stress can compromise the immune system’s ability to defend against disease — or even cause it to go haywire and cause rampant, damaging inflammation in the body.

One international team of researchers became interested in exploring the complicated connection between stress, the immune system and the brain. And what they discovered could have far-reaching implications for the treatment of depression…

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The effect of MMP-8 on behavior

In a study, the researchers uncovered a novel mechanism known as matrix metalloproteinaise-8 (MMP-8), an enzyme released from polymorphonuclear neutrophils (PMN) that plays an important part in mediating inflammation.

Neutrophils, in general, are the body’s first responders to acute (sudden) inflammation. In chronic inflammation, their role is less understood, but they are associated with inflammatory diseases.

“We were able to show that stress increases the amount of [MMP-8], an enzyme in the blood of mice,” says first author Flurin Cathomas. “The same changes were found in patients with depression.”

When MMP-8 travels from the blood to the brain, it alters the functioning of certain neurons. The study found that this leads to behavioral changes in the affected mice; they withdraw and avoid social contact — which mimics behavior seen in humans with depression.

To prove that MMP-8 was responsible for the behavioral changes, the team removed the MMP-8 gene from some of the mice in the study. Compared to the control group, these mice did not display negative behavioral changes related to stress.

“Blood analyses of patients with depression indicate that the findings from the mouse models are also relevant for humans: both the monocytes and MMP-8 were increased in the blood of people with depression in comparison to healthy participants,” Cathomas says.

The findings are novel in two respects, according to Cathomas. “Firstly, they indicate a new ‘body-mind mechanism’, which might be relevant not only for stress-related mental illness, but also for other diseases that affect both the immune and nervous systems,” he says. And secondly, he adds, identifying the specific MMP-8 protein could be a potential starting point to develop new treatments for depression.

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Keep stress from hacking your immune system

More studies are required before these results translate to changes in clinical practice. But Cathomas notes this study “once again demonstrates the importance of the interaction between the immune system and the brain in the development of psychiatric disorders.

“These insights are already being incorporated into psychiatric treatment today,” he adds.

For now, there are many steps you can take on your own to help reduce stress that both support the health of your immune system and help fight depression. Here are a few to start with:

• Do yoga. If you want to bust stress, get a mood boost from endorphins and strengthen your immune system, yoga is the way to go. Attend a nearby class or check out some videos online to get started.
• Get some vitamin D. This “sunshine vitamin” not only helps support the immune system, but it also helps protect against stress and depressive symptoms. The easiest way to get vitamin D is through exposure to sunlight. But if you aren’t getting enough sun exposure, consider supplementing.
• Boost your omega–3s. Omega-3 fatty acids are powerful anti-inflammatory agents, and that may play some role in their ability to relieve depression on par with Prozac.
• Support your thyroid and adrenal glands. When your adrenals are constantly stressed, this sets off an autoimmune inflammatory response in your entire body which results in a constant assault of cortisol, the stress hormone. The adrenal-hypothalamus-pituitary feedback loop regulates the secretion of the stress hormone cortisol.
• Try frankincense essential oil. While there are separate essential oils that help with anxiety, depression and immune system support, frankincense may get to the root. Some research has shown that the Boswellic acid from frankincense stops inflammatory enzymes from working. Adding the essential oil to a diffuser can be very relaxing. Supplements are also available as Boswellia extract.

If feeling depressed, don’t hesitate to reach out to a healthcare professional.

Sources:

Stress influences brain and psyche via immune system — EurekAlert!

Circulating myeloid-derived MMP8 in stress susceptibility and depression — Nature

How does the immune system work? — InformedHealth.org

The Role of MMP8 in Cancer: A Systematic Review — International Journal of Molecular Sciences

Nature’s Medicine: Essential Oils for Depression, Anxiety and Immune Health — Cannizzaro Integrative Pediatric Center

The post Depressed? Your immune system may have been hacked appeared first on Easy Health Options®.