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®.

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®.

This means that a person born in 2000 could, on average, live 30 years longer than someone born in 1900, reaching an age of around 80. However, we may have reached an upper limit on human longevity.

In certain countries, including the U.S., the average lifespan has declined slightly in recent years, partly due to our inability to slow the effects of aging, such as frailty, dementia, heart disease and sensory impairments.

Still, scientists continue to explore ways to mitigate the impacts of aging, including high-intensity exercise, hyperbaric oxygen therapy, and supplements such as astaxanthin, pyrroloquinoline quinone and grape seed extract. Each of these methods is believed to activate distinct “longevity switches” in the body, potentially extending lifespan.

Recently, however, researchers may have identified the simplest and most ancient longevity switch of all…

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The impact of caffeine on AMPK

We’ve long known about the potential life-lengthening benefits of coffee, including reduced risk of age-related diseases. However, we haven’t been entirely clear on the mechanism behind it all.

A few years ago, researchers at Queen Mary University of London found that caffeine helps cells live longer by acting on a growth regulator called TOR, or Target of Rapamycin. This biological switch, which tells cells when to grow based on the availability of food and energy, has been controlling energy and stress responses in living things for over 500 million years.

In a recent study, the same research team sought to investigate the effect of caffeine on fission yeast, a single-celled organism closely related to human cells. In doing so, they were surprised to learn that caffeine doesn’t act directly on TOR. Instead, it activates the AMPK system, which acts as a sort of cellular energy monitor and is evolutionarily conserved in both yeast and humans.

“When your cells are low on energy, AMPK kicks in to help them cope,” explains Dr. Charalampos (Babis) Rallis of Queen Mary University of London, the study’s senior author. “And our results show that caffeine helps flip that switch.”

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How caffeine supports our cells

Using the yeast model, the researchers demonstrated that caffeine’s effect on AMPK influences how cells grow, repair their DNA and respond to stress. All of these factors are tied to aging and disease.

“These findings help explain why caffeine might be beneficial for health and longevity,” says Dr. John-Patrick Alao, the postdoctoral research scientist leading this study. “And they open up exciting possibilities for future research into how we might trigger these effects more directly — with diet, lifestyle or new medicines.”

Interestingly, AMPK is also a target of metformin, a common diabetes medication being studied in conjunction with the antifungal agent rapamycin for its potential to extend human lifespan.

Clearly, more research is needed before we can definitively say that caffeine helps us live longer. However, we do know that caffeine has several other health benefits.

For instance, caffeine can help you burn more fat while exercising and fight off Alzheimer’s disease. It protects heart health by lowering LDL cholesterol and reducing the risk of heart failure and atrial fibrillation. It can also lead to reduced dementia risk, prevention of the brain deterioration caused by Parkinson’s disease, lower risk of type 2 diabetes and reduced odds of colon cancer recurrence.

With all these positives, it’s safe to say that you’ll want to keep up your morning coffee habit, or adopt one if you don’t currently indulge.

That said, if you find that the caffeine in coffee makes you too jittery, try a cup of green tea instead, as I do. I find the caffeine in green tea to have a much lighter touch. And the antioxidants in green tea may help ward off cancer, protect your eyesight and balance your blood sugar, all things that can go a long way in helping you live a long, healthy life.

Sources:

Scientists reveal your morning coffee flips an ancient longevity switch — ScienceDaily

Dissecting the cell cycle regulation, DNA damage sensitivity and lifespan effects of caffeine in fission yeast — Microbial Cell

Human Longevity May Have Reached its Upper Limit — Scientific American

What doctors wish patients knew about falling U.S. life expectancy — AMA

The post The cellular longevity switch tripped by caffeine 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®.

Some believe genetic makeup is a factor, but the truth is, in less than one percent of people, Alzheimer’s is caused by specific genetic changes that almost guarantee they will develop the disease.

For the rest of us, the answer seems to lie in a combination of genetics, other health conditions and lifestyle and environmental risk factors that impact the brain over time — including sleep patterns, lack of exercise, diet, metabolic syndrome, type 2 diabetes, depression, alcohol and air pollution, to name a few.

But there is one lifestyle-related element that scientists are just beginning to focus on: stress.

A previous study found that having chronic stress or depression more than doubled the risk of Alzheimer’s. And in those who had both chronic stress and depression, the Alzheimer’s risk was four times as high!

This is only one study. But there is more research that indicates the stress connection should be taken seriously — especially for women…

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The role of cortisol in Alzheimer’s

A team of researchers led by The University of Texas Health Science Center at San Antonio (UT Health San Antonio) notes that so-called “sporadic” Alzheimer’s is the leading cause of cognitive decline in older adults. During this prolonged asymptomatic phase, amyloid beta accumulates into amyloid plaques, ultimately leading to progressive cognitive decline.

Unfortunately, these biological changes are already well-established by the time symptoms appear, which is why effective early interventions are needed.

Some investigators have zeroed in on cortisol, also known as the “stress hormone.” Cortisol is necessary for maintaining cellular balance and triggering the stress response, also known as the fight-or-flight response.

But when the release of cortisol in the body becomes chronically elevated, it can cause all kinds of problems.

Some studies have already indicated that higher blood cortisol levels are linked to an increased likelihood of developing Alzheimer’s.

Stress, Alzheimer’s and post-menopausal women

To shed further light on these findings, researchers from the University of Texas Health San Antonio led a comparison of cortisol levels in 305 cognitively unimpaired, middle-aged participants from the Framingham Heart Study. A little under half of the participants were women.

Approximately 15 years later, they assessed the burden of amyloid beta and tau protein using PET scans. This allowed them to investigate cortisol’s impact at an earlier stage in Alzheimer’s development, when interventions might be most effective.

The findings were sobering. The researchers discovered high levels of cortisol in midlife were linked to increased deposits of amyloid in post-menopausal women. No significant associations were observed in men.

The researchers theorized that post-menopausal hormone changes may amplify cortisol’s effects on amyloid buildup. Both estrogen and testosterone have neuroprotective effects that might mitigate cortisol’s negative impact on neural tissues, but levels of both hormones drop dramatically in menopause. This indicates that both stress reduction and hormonal interventions may help prevent Alzheimer’s in at-risk women.

Dr. Arash Salardini, a professor at UT Health San Antonio and first author of the study, adds that follow-up of the study cohort is necessary to determine whether these early amyloid changes translate into clinical symptoms, as well as to clarify the causal role of cortisol in Alzheimer’s development.

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Women and their higher burden of Alzheimer’s

None of this is really surprising. More than two-thirds of people living with Alzheimer’s are women, and hormones have been indicated previously.

But understanding the involvement of yet another hormone, cortisol, gives us one more target to focus on to reduce the odds.

If you’re a woman and you find yourself constantly stressed out, talk to your doctor about testing your cortisol levels. Certain medical conditions, including Cushing’s syndrome, adrenal fatigue, adrenal tumors and pituitary tumors, can cause chronically elevated cortisol levels.

Depression and anxiety have been linked to elevated cortisol levels due to the disruption of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol production. 

 If outside stressors are the problem, lifestyle interventions, like these, may help:

• Yoga. With its emphasis on slow, deliberate movement and breathing, yoga not only helps mellow you out but has also been shown to help build up the brain’s left prefrontal cortex, an area responsible for critical mental functions such as learning and memory.
• Meditation. Research has shown that practicing meditation regularly can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought and increase positive mood endorphins.
• Emotional regulation. By purposely changing your focus and heading off negative emotions and stress before they arise, you can reduce ruminating — which is linked to cognitive decline and brain aging.
• L-theanine. A 250 to 400 mg dose of this amino acid daily can help lower your cortisol levels and sharpen your focus and attention.

Sources:

Stress can lead to Alzheimer’s disease in women who are post-menopausal, UT Health San Antonio study finds — EurekAlert!

Elevated serum cortisol associated with early-detected increase of brain amyloid deposition in Alzheimer’s disease imaging biomarkers among menopausal women: The Framingham Heart Study — Alzheimer’s & Dementia

Alzheimer’s disease — Mayo Clinic

The post How stress becomes a post-menopausal Alzheimer’s trigger 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®.

There’s no single genetic cause for dementia, but being aware of a family history of Alzheimer’s disease and the possibility of genes that raise your risk for it can put you in control of your health journey.

There are rare, hereditary causes of stroke as well. They include blood vessel disorders like Fabry’s disease and vasculitis, hematological disorders like sickle cell anemia and miscellaneous disorders like migrainous stroke and cerebral venous sinus thrombosis.

As for depression, researchers have not been able to definitively say whether it has a genetic component, though some believe heritability is between 40 and 50 percent and might be higher for severe depression.

Having a genetic predisposition for a brain disease may make you feel like there’s a ticking time bomb inside your brain — and there’s nothing you can do to disarm it. Luckily, new research indicates this may not be the case…

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What your brain care score says about genetic risk

Lots of research has revealed that certain habits can strongly impact the health of the brain. And now, that impact can be measured.

Researchers at Massachusetts General Hospital have developed a tool that calculates a person’s “brain care score” (BSC) by measuring healthy lifestyle choices. The calculated score (which can range from 0 to 21) then reflects the combined risk for the most common causes of age-related brain health conditions.

But the real question is this: If you’re genetically predisposed to a brain disease, will a high brain score make any difference?

To find out, researchers analyzed data from 368,340 participants in the UK Biobank with an average age of 58 to determine whether their BCS affects their genetic predisposition to three brain diseases: stroke, late-life depression (LLD) and dementia.

The analysis found that individuals with a higher BCS, which reflects healthier habits, had a significant decrease in their risk of stroke, LLD and dementia even when they had a higher genetic predisposition to these conditions. In other words, the protective effect of their healthier lifestyle was strong enough to offset the increased risk from genetics.

“Our findings suggest that individuals who adopt healthy lifestyle choices can protect their brain health, regardless of their genetic risk,” the researchers say.

The research team found that even a modest five-point increase in the BCS through steps such as quitting smoking or controlling blood pressure is strongly linked to a lower risk of brain diseases.

The researchers say their work “emphasizes how powerful healthy lifestyle choices can be, even for those of us who, because of our genes, are at higher risk of deterioration in our brain health as we age.

“For all of us, including those with higher genetic risk, the BCS offers a simple and direct guide to what we can do to protect our brains as we age,” they note. “Patients can feel empowered to continue to modify behaviors to improve their health outcomes, regardless of their genetic risk.”

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Calculating your brain care score

The researchers are working to update the BCS to make it even more user-friendly. Right now, computing your BCS requires you to enter detailed information about your health. The researchers want the BCS tool to identify areas where users can improve their brain care without providing detailed information about their medical history.

“We are also studying how best to engage communities around the world with brain care tools that can enable them to take good care of their brains, prevent dementia, stroke and depression, and thereby help themselves and their loved ones to flourish,” the researchers say.

You can access the BCS calculator here. The BCS consists of three categories: physical, lifestyle, and social emotional. It measures activities you’re already engaged in that protect and prolong your brain health, including exercise, sleep, social interactions and lowering blood pressure.

The BCS is designed to be shared with your doctor so that they can help you improve your score and ensure you’re taking the best care of your brain possible.

When you access the BCS tool, it asks you for your blood pressure, blood sugar, total cholesterol and body mass index (BMI), all of which are typically recorded by your doctor. They can show you many different ways to improve these numbers over time.

The lifestyle measures requested by the BCS tool are all things you can track yourself: smoking, diet, alcohol consumption, exercise and sleep. Making even small adjustments in one or more of these areas over time can have a big impact on your BCS.

Science has proven that social emotional measures like stress and relationships can influence our physical health. When answering these questions, be as honest as you can so you get a correct BCS reading. And know that these are areas that can be easily improved simply by calling a friend or taking a few minutes to meditate.

Sources:

Research Spotlight: Higher brain care score found to improve brain health regardless of genetic risk — EurekAlert!

Brain Care Score — Massachusetts General Hospital

Health-Related Behaviors and Risk of Common Age-Related Brain Diseases Across Severities of Genetic Risk — Neurology

This Simple Online Tool Can Reveal Your Risk of Dementia and Depression — Everyday Health

Is Alzheimer’s Genetic? — Alzheimer’s Association

Is dementia hereditary? — Alzheimer’s Society

Rare and Hereditary Causes of Stroke — Cedars Sinai

Major Depression and Genetics — Stanford Medicine

The post Is your brain care score enough to beat dementia and stroke? 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®.

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®.

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®.

But honestly, nothing beats that warm glow I get when I give a gift I’ve put so much thought and effort into to a friend or family member.

I love watching them open the gift and seeing their faces light up when they uncover what I’ve given them.

I’ve often wondered if everyone feels that way about gift-giving. The answer is, they do.

It turns out the old adage “it’s better to give than to receive” is true — and the reason is based on science…

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The love hormone: an unexpected benefit of gift giving

When you give a gift, particularly to someone you have a close relationship with, it activates key reward pathways in your brain, says Dr. Emiliana Simon-Thomas, science director at the Greater Good Science Center, a research center at the University of California, Berkeley.

Over the past decade, several studies have shown that spending money on someone other than yourself promotes happiness. And here’s why…

When we are generous — whether donating money to a charity or giving a loved one a present they really want — it creates more interaction between the parts of the brain that process social information and feel pleasure.

“Oftentimes, people refer to it as the ‘warm glow,’ this intrinsic delight in doing something for someone else,” Simon-Thomas says.

You can thank your brain for that — and for activating pathways that release the neurotransmitter oxytocin, the “love hormone” that signals trust, safety and connection.

Studies have indicated that oxytocin may have potential to treat conditions like osteoporosis, Alzheimer’s and tinnitus, and may have benefits that impact addiction, depression, anxiety, anorexia, autism spectrum disorders and post-traumatic stress disorder. It also improves life satisfaction.

These feel-good effects on the brain begin long before you even hand over the gift. It starts when you start thinking about what to get and extends to shopping for and wrapping it. The whole experience activates those same reward pathways, Simon-Thomas says.

Studies suggest receiving a gift could engender a similar response in the brain. “If you’re given a gift from someone who cares about you a lot and you really love what they have gotten you, that is going to yield a very similar oxytocin-laden reward response,” Simon-Thomas says.

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Stress may offset that effect

While gift-giving and receiving can often lead to hopefulness and excitement, it can also bring up other emotions, including stress and anxiety, says Dr. Scott Rick, a professor at the University of Michigan’s Ross School of Business.

“When it goes right it can be a wonderful thing but can also come with a lot of anxiety over how much you’re spending or whether or not they will like the gift,” Rick says.

And when gift-giving becomes stressful, it can suck the joy out of the gift-giving experience.

“If you are really stressed that is overwhelming your ability to anticipate or savor the experience, then dopamine and oxytocin aren’t what’s being released in your brain,” Simon-Thomas says. “You’re probably just feeling stressed the whole time.”

In this case, she adds, it’s important to shift your mindset. If you’re stressed about finances, set expectations with friends and family up front. Instead of spending money, consider giving the gift of your time, whether to perform a needed task for them or to do something together. You can even give a handmade book with coupons that can be redeemed for one event, such as going to a movie together or washing the dishes for the giftee.

“A good gift involves some sacrifice — money, time or both,” Rick says. “It shows that you understand and know the person and can surprise them.”

As long as you’re giving from the heart, you could probably expect loads of the love hormone in return. But to boost oxytocin and other “good feel” hormones year-round, try these tips.

Sources:

What happens in your brain when you give a gift? — American Psychological Association

A neural link between generosity and happiness — Nature Communications

Does spending money on others promote happiness?: A registered replication report. — APA PsychNet

The post The scientific reason it really is better to give than receive 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®.

But the condition it’s most closely linked to is diabetes.

In fact, the two are so likely to go hand-in-hand that doctors have coined a term for it – ‘diabesity.’

According to Cleveland Clinic endocrinologist, Jay Waddadar, MD,” “Diabesity is a disease with enormous potential to cause ill effects on the body in the long run. Diabesity is a silent disease that damages your body if it’s not controlled, even while you feel fine.”

However, not everyone with obesity develops diabetes, and a team of scientists at Rutgers University believes they’ve uncovered why and how it could help others…

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Stress and obesity-induced insulin resistance

Scientists have long thought obesity causes diabetes by impairing the way insulin signals within the liver and fat cells.

However, while looking at hormone levels in mice, the Rutgers team discovered that overeating in normal mice increases the stress hormone norepinephrine within days, resulting in stimulation of the sympathetic nervous system.

This insight quickly led the researchers in a new direction: determining what effect excess production of this hormone has in spurring diabetes development.

To do so, they fed genetically engineered mice (unable to produce stress hormones) the same obesity-inducing high-fat and high-sugar diet. But even though these mice ate as many calories and got just as obese as normal mice, they didn’t develop metabolic disease.

Their conclusion?

Overeating and obesity increase the body’s sympathetic nervous system (the fight-or-flight response), raises the level of the stress hormones norepinephrine and epinephrine and causes insulin resistance.

The new findings may help explain why some obese individuals develop diabetes while others don’t and why stress can worsen diabetes even with little weight gain.

“Many types of stress – financial stress, marital stress, the stress associated with living in dangerous areas or suffering discrimination or even the physical stress that comes from excessive alcohol consumption — all increase diabetes and synergize with the metabolic stress of obesity,” said Christoph Buettner, chief of endocrinology, metabolism and nutrition at Rutgers Robert Wood Johnson Medical School.

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Reduce the effects of stress

“We hope this paper provides a different take on insulin resistance,” Dr. Buettner added. “It may also explain why none of the drugs currently used to treat insulin resistance, except insulin itself, directly increases cellular insulin signaling.”

That makes addressing how stress impacts the body, specifically diabetes, something that can’t be ignored. And while overeating and stress can partner up to increase the risk for diabetes, developing healthy eating habits should still be at the top of any list to lower those risks.

Stress, however, can be harder to tame. There are a few lifestyle factors that can help manage stress, including exercise, medication or prayer and learning to say “no.”

However, we can’t talk about stress and the body’s natural fight-or-flight response without discussing the adrenal glands.

The adrenals secrete several hormones including epinephrine (adrenaline), norepinephrine (noradrenaline) and cortisol, which have similar functions — including increasing the heart rate and force of heart contractions, increasing blood flow to the muscles and brain, relaxing airway smooth muscles, and assisting in glucose (sugar) metabolism.

All of these functions are necessary for the fight or flight response needed during times of short-term stress. But when stress becomes chronic (long-term), the adrenals become fatigued. Cortisol output can contribute to a recurrent stress loop that can’t be resolved appropriately, potentially resulting in elevated norepinephrine.

It becomes difficult to rein the fight or flight response back in with hormones that normally would, like DHEA, and we can experience problems with blood sugar, weight gain, low energy levels and more.

Adaptogens are active ingredients in certain plants that help your body adapt to stress. Some adaptogen herbs, including ashwagandha and holy basil, have been shown to improve the body’s response to physical and emotional stress:

• Ashwagandha has a positive effect on the endocrine and nervous systems by regulating metabolism and how the brain responds to stress.
• Holy basil also helps to balance blood sugar and cholesterol and also provides a rich source of antioxidants and anti-inflammatory compounds.

Sources:

Researchers suggest stress hormones explain how obesity causes diabetes – EurekAlert!

Diabesity: How Obesity Is Related to Diabetes – Cleveland Clinic

Adrenal Glands — Johns Hopkins Medicine

Adaptogens — Cleveland Clinic

The one thing that reverses the amazing benefits of healthy fats – Easy Health Options

The post Obesity’s fight-or-flight response driving diabetes appeared first on Easy Health Options®.

Once infected with HSV, the virus never leaves your system and, when triggered, can cause cold sores, brain inflammation or a dangerous recurring eye condition. HSV infection has also been connected with the progression of Alzheimer’s disease.

But researchers are finding out what causes HSV-1 to flare up, which could lead to new ways to prevent these recurrences…

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Gaining a better understanding of the cold sore virus

Researchers at the University of Virginia recently examined exactly how things like stress, illness and overexposure to the sun can trigger unwanted HSV-1 outbreaks.

“Herpes simplex recurrence has long been associated with stress, fever and sunburn,” says researcher Dr. Anna R. Cliffe of UVA’s Department of Microbiology, Immunology and Cancer Biology. “This study sheds light on how all these triggers can lead to herpes simplex-associated disease.”

Once HSV-1 has entered the body, it lays dormant inside neurons until something triggers its reactivation. Cold sores, or fever blisters, are one of the most common signs of HSV reactivation. It can also be reactivated in the eye in a condition called herpes keratitis, which if left untreated can lead to blindness. And in rare cases, HSV-1 reactivation can cause encephalitis, a potentially fatal inflammation of the brain.

While it’s been known that recurrences of HSV-1 can be set off by stress, illness or sunburn, what’s not been clearly understood is exactly what causes the virus to reactivate. Cliffe and her team discovered that when neurons containing HSV-1 were exposed to stimuli that cause “neuronal hyperexcitation,” the virus senses this change and takes the opportunity to reactivate.

Utilizing a model developed using mouse neurons infected with HSV-1, the researchers found the virus takes over the body’s release of a critical immune response to inflammation or stress: the release of the cytokine interleukin 1 beta.

When epithelial cells in the skin and eye experience damage, such as that caused by ultraviolet light, they release interleukin 1 beta. This cytokine then increases excitability in the affected neurons, which then can cause HSV-1 reactivation.

“It is really remarkable that the virus has hijacked this pathway that is part of our body’s immune response,” Cliffe says. “It highlights how some viruses have evolved to take advantage of what should be part of our infection-fighting machinery.”

A more complete picture needed

While the insights help increase understanding of how HSV-1 interacts with neurons and the immune system, the researchers say more study is needed to fully understand the potential factors involved in herpes simplex disease. They note that these factors could vary depending on the virus strain or type of neuron infected, and that it’s still not known if HSV-1 changes how neurons respond to cytokines like interleukin 1 beta.

“A better understanding of what causes HSV to reactivate in response to a stimulus is needed to develop novel therapeutics,” Cliffe says. “Ultimately, what we hope to do is target the latent virus itself and make it unresponsive to stimuli such as interleukin 1 beta.”

Until then, the best defense is not to become infected with HSV-1. Wash your hands frequently and avoid close contact with someone who has a cold sore or thinks they’re about to have a cold sore. Also, do not share their personal items such as towels, razors or eating utensils.

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Easing cold sore flareups

If you already have HSV-1, you can take measures to prevent outbreaks like cold sores. As with most illnesses, it’s important to eat well, exercise and get enough sleep to manage stress and give your body stamina to fight off sickness. In the case of HSV-1, it also helps to protect your face and lips from sun exposure by using sunscreen and wearing a wide-brimmed hat.

When a cold sore does appear, you can prevent spreading HSV-1 by practicing good hygiene. Try not to touch it, and if you do, make sure you wash your hands right away. That will help keep you from spreading it to other parts of your body, or to other people. Also, change your toothbrush and throw out any creams, balms, ointments or makeup you’ve been using on your face or lips.

We’ve written before about natural ways to treat cold sores, including applying licorice root, peppermint oil, vanilla oil or extract, tea tree oil, lemon balm or manuka honey directly to the sore. Aloe vera gel also can help a cold sore heal and in lab studies has shown the potential to fight viruses, including HSV.

Thymoquinone (TQ), one of the active compounds in black cumin seed oil, has been studied for exhibiting antiviral properties. It is considered an immune system modulator, meaning it may help balance an overactive immune response. In one study, TQ was found to inhibit the entry and cell-to-cell spread of HSV-1.

In addition, the essential amino acid lysine has proven in studies to be effective at reducing the severity and duration of cold sores. You can get lysine through supplementation or by eating foods like fish, poultry, legumes and vegetables. Be aware that the amino acid l-arginine can lower levels of lysine, so you may want to avoid foods high in l-arginine if you’re susceptible to cold sores or having frequent flare-ups. L-arginine can be found in chocolate, spinach, nuts and nut butters, lentils and soybeans.

Sources:

Cold Sores: Here’s How Stress, Illness and Even Sunburn Trigger Flareups — UVAHealth

Neuronal hyperexcitability is a DLK-dependent trigger of herpes simplex virus reactivation that can be induced by IL-1 — eLife

Reducing Your Risk of Cold Sores (Herpes Simplex Type 1) — Winchester Hospital

N Vitro And In Silico Evaluation Of Anti-Herpes Simplex Virus Potentials Of Thymoquinone — Research Gate

How to Get Rid of Cold Sores — WebMD

The post What triggers cold sores to flareup? 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®.

No one knows for sure what causes a leaky gut, but it seems to be tied to unhealthy habits like eating too much sugar, taking y NSAID painkillers (ibuprofen) often and drinking alcohol frequently. Stress also plays a big part in the problem.

Fortunately for us, there are natural ways to prevent and relieve this problem that plagues so many of us… and there’s one you may not know about.

First, let’s talk about leaky gut syndrome…

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What is a leaky gut?

Simply put, a leaky gut is just what it sounds like it is.

Normally, the intestinal lining acts as a strong barrier facilitating the digestive process. A healthy barrier allows nutrients to be absorbed in the small intestines and waste to exit the body.

But if the intestinal lining is weakened and eventually becomes permeable — or leaky — undigested food particles, toxins and bacteria leak into the bloodstream.

This can spur an inflammation (a sign of biological stress) cascade that, though initiated to repair itself, triggers the immune system to respond as if attacking foreign invaders.

The result: diarrhea and constipation, frequent infections, depression, anxiety, food sensitivities, skin conditions like eczema and psoriasis and even thyroid problems.

As the immune assault on your gut continues, it triggers other symptoms: joint pain, headaches, fatigue, bloating, weight gain, digestive issues… and could contribute to an autoimmune condition.

Brazil nuts can de-stress your gut

What you eat (or don’t) is the main factor in causing leaky gut … or making it better. For many people, eliminating gluten from their diet is the magic bullet that cures a leaky gut.

Other folks need to add things to their diet. For example, eating more fiber is known to re-establish a strong intestinal barrier.

But a team of researchers in Brazil may have found a tastier and easier way…

They’ve shown that eating just a few Brazil nuts a day can reduce inflammation and improve a leaky gut.

Their study included 46 female volunteers with a body mass index (BMI) that classified them as overweight or obese. Past research has linked obesity with increased gut permeability and inflammation.

The women were split into two groups. Over eight weeks, both groups followed a calorie-controlled diet, with one group snacking on just two Brazil nuts a day, and the other group not having any Brazil nuts.

The research team found that the group who ate Brazil nuts showed improvements in intestinal permeability, meaning that fewer toxins were “leaking” out of the gut. Inflammation was also significantly reduced.

The team felt that these changes were associated with the trace mineral selenium found abundantly in Brazil nuts.

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Other benefits of selenium, and where to find it

You don’t need a ton of selenium in your diet, but getting the small amount your body requires is important for protecting the brain and maintaining a healthy weight.

Selenium is also crucial for keeping your thyroid gland functioning properly and has been linked with reducing weight gain and promoting longevity. Sounds like a win.

So where do you find selenium?

Most people who eat a balanced diet of fruits, vegetables, nuts and fish or meat will have good selenium levels.

But Brazil nuts are the highest food source of selenium, with just an ounce (6-8 nuts) containing 544mcg. A great choice if your diet is lacking.

If you have a nut allergy, other sources of selenium include:

• Tuna
• Sardines
• Halibut
• Turkey
• Beef liver
• Chicken
• Cottage cheese
• Brown rice
• Eggs
• Whole wheat bread
• Oatmeal
• Baked beans

Sources:

A Few Brazil Nuts Each Day Could Be Just The Thing Your Stressed Gut Needs — Science Alert

Brazil Nut (Bertholletia excelsa H.B.K.) Consumption in Energy-Restricted Intervention Decreases Proinflammatory Markers and Intestinal Permeability of Women with Overweight/Obesity: A Controlled Trial (Brazilian Nuts Study) — The Journal of Nutrition

The post The nut that heals a leaky gut 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®.

But if you have diabetes, you should know there’s something else that may be soaring along with your stress…

Your blood sugar.

In fact, according to a study from researchers at The Ohio State University Wexner Medical Center and The Ohio State University College of Medicine, there is a clear link between the stress hormone cortisol and higher blood sugar levels in people with type 2 diabetes.

That’s why we’re not only looking at just what the study found and why, but also what you can do to knock your stress and your blood sugar down a few notches in order to live healthier.

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Flattened cortisol

So, what did the Ohio researchers discover in their study that has us calling out stress as a problem for blood sugar management?

“In healthy people, cortisol fluctuates naturally throughout the day, spiking in the morning and falling at night,” said Dr. Joshua J. Joseph, lead author of the study and an endocrinologist and researcher at The Ohio State Wexner Medical Center’s Diabetes and Metabolism Research Center. “But in participants with type 2 diabetes, cortisol profiles that were flatter throughout the day had higher glucose levels.”

In other words, if your cortisol doesn’t do that downward fall, your blood sugar levels go up due to sustained levels of cortisol, making it harder for you to control your levels and manage your diabetes.

Previous research has shown that stress and depression are two of the major causes of a flatter cortisol profile. These sustained levels of cortisol make it much more difficult to control blood sugar and manage the disease, which is why it is so essential for those with type 2 diabetes to find ways to reduce stress.

Dr. Joseph added, “Most people with Type 2 diabetes know the importance of exercising regularly, eating a healthy diet and getting plenty of rest. But stress relief is a crucial and often forgotten component of diabetes management.”

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Lowering your cortisol levels

The relationship of cortisol with glucose levels was only observed in those with diabetes.

So, what would the researchers advise?

“It’s important to find something you enjoy and make it a part of your everyday routine.”

Since stress relief is crucial for diabetes management, the key is to find ways to lower your stress levels, like:

• Yoga
• Taking a walk
• Reading a book
• Relaxing in a nightly bath
• Getting regular exercise

You might also consider taking supplements to combat stress…

• Rhodiola — A tonic herb to reduce stress and boost energy
• Ashwagandha (Indian Ginseng) — A common Ayurvedic remedy to help you adapt to stress
• Theanine — A natural compound in green and black tea to help relax the mind
• Phosphatidylserine (PS) and taurine — A supplement combo to enhance dopamine levels and calm the central nervous system.

Remember, stress and skyrocketing blood sugar goes hand-in-hand, especially if you’re already living with diabetes. So, use the tips above to ease anxiety, take back your calm and control your blood sugar.

Sources:

1. Study links stress hormone with higher blood sugar in Type 2 diabetes — EurekAlert!
2. 9 ways to tame anxiety during the COVID-19 pandemic — Mayo Clinic
3. Supplements That Fight Stress — Doctor Oz

The post Cortisol: The forgotten blood sugar trigger appeared first on Easy Health Options®.

And that’s just for a classic heart attack. There’s another type of heart attack that’s on the rise in women that is even harder to see coming…

This type of heart attack is called myocardial infarction with non-obstructive coronary arteries, or MINOCA.

When diagnosing a heart attack, doctors usually examine the coronary arteries for blockages. But in MINOCA, those blockages don’t exist. Here’s what you need to know…

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The sinister specter of MINOCA

It used to be thought that MINOCA only represented 6 to 14 percent of heart attacks. But for women, MINOCA may actually account for 25 to 30 percent of all heart attacks.

The symptoms of MINOCA are the same as for a typical heart attack. But because it’s not caused by coronary artery blockage, the usual methods for treating heart attack — stents, angioplasty, bypass surgery — don’t work for MINOCA. That often leaves patients unsure about what caused their MINOCA or what to do to prevent another one.

A related condition, called INOCA, or ischemia with non-obstructed coronary arteries, has many of the same symptoms but without the actual heart attack.

A survey of 297 patients in an international INOCA patient support group found:

• 34 percent had been living with symptoms of chest pain, pressure or discomfort for more than three years before their INOCA diagnosis
• 78 percent were wrongly told their symptoms weren’t related to their heart
• 75 percent cut their work hours or stopped working altogether due to their condition
• 70 percent said their mental health and outlook on life had declined

What’s the cause?

In one 2021 study, researchers took a different approach in studying 301 women who had heart attacks.

Instead of using an angiogram, they used various forms of imaging with higher resolutions that allowed them to examine the vessels beyond the main coronary arteries. In 85 percent of the MINOCA patients in the study, the researchers were able to attribute their heart attacks to small plaques and clots in smaller blood vessels.

This is similar to a common cause of heart disease in women known as coronary microvascular syndrome. When this develops, plaque accumulates in very small arteries of the heart known as microvessels.

Cardiologist Dr. Harmony Reynolds of NYU Langone Health, who was one of the researchers in the study, describes the arterial system as a sort of tree, with large trucks and smaller branches. “If a clot forms in the trunk, it can get carried into a smaller branch,” Reynolds tells WebMD. “If the clot is big enough, it can knock out the entire branch and kill a small part of the heart muscle. That’s what we think happens in some MINOCA patients.”

MINOCA patients are often told they didn’t have a heart attack, and this misdiagnosis can be deadly. According to Reynolds, in the four years after someone has a MINOCA event, they have a 13 percent chance of death from any cause and a 7 percent chance of having another heart attack.

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What to do about MINOCA

Investigators still aren’t sure why MINOCA is more common in women than men. Some researchers theorize it could be due to hormones, hormone therapy or the fact that women are physically smaller on average than men. That makes their hearts and blood vessels smaller, so arterial blockages and clots that may not show up on conventional imaging like an angiogram can do more damage.

Not all MINOCA is caused by plaque buildup in the heart’s small arteries. For example, there is spontaneous coronary artery dissection, where interior of an artery wall tears and causes a blockage that feels like a classic heart attack. Or blood vessels can spasm, interrupting normal blood flow and producing heart attack-like symptoms.

Other potential causes include myocarditis, or inflammation of the heart muscle, and stress cardiomyopathy, a reaction to a surge of adrenaline.

If you experience chest pain, pressure or discomfort, make sure your doctor examines all these potential causes so that they can prescribe the proper treatment. For instance, if it’s caused by artery spasms, there is medication that can be prescribed to manage the spasms.

Following a heart-healthy lifestyle may not offer 100 percent protection against MINOCA, but it can certainly help. Make sure you’re eating a healthy diet and getting plenty of exercise, and try to keep your stress levels under control.

Sources:

The Heart Attack You Didn’t See Coming — WebMD

Ischemia with no obstructive coronary artery disease (INOCA): A patient self-report quality of life survey from INOCA international — International Journal of Cardiology

Uncommon heart attack, found more often in women, needs a second look — American Heart Association

Heart Attack Symptoms in Women — American Heart Association

The post The heart attack that happens when coronary arteries are clear 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®.

In fact,  rheumatoid arthritis comes with a 50 percent higher risk of fatal heart problems.

That makes it less surprising that people who live with the condition also tend to have high blood pressure.

Luckily, researchers have discovered a simple solution to beating back blood pressure problems for rheumatoid arthritis sufferers…

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The cumulative effects of exercise on blood pressure in RA

It would be easy to assume that since exercise offers blood pressure benefits for healthy people, it would do the same for patients with RA. But RA presents compounding factors affecting blood pressure that people without the condition don’t face.

According to researcher, Tatiane Almeida de Luna, “Mental stress and pain may well raise their blood pressure over and above the elevation due to the autoimmune disease.”

Research conducted at the University of São Paulo in Brazil pitted light exercise against high blood pressure in 20 postmenopausal women living with rheumatoid arthritis (RA).

To start, participants underwent two sessions. The first involved pre-intervention measurement of blood pressure and heart rate, at rest and in response to different types of stress. 

In the second session, some of the women were asked to walk at moderate speed on a treadmill for 30 minutes, while a control group stood on the treadmill for 30 minutes without exercising.

After exercise or rest, they took tests that simulated stressful situations and tend to raise blood pressure.

After the post-intervention assessments, the participants were fitted with an ambulatory blood pressure monitor for 24-hour real-time measurement. Systolic blood pressure remained stable in all 20 women before and immediately after the treadmill session, but was higher in the measurements made while resting.  

The 24-hour monitoring also found the women benefitted from an overall average reduction in systolic pressure of 5 mmHg. This is a significant number since studies show that a 5 mmHg drop in systolic pressure correlates to a:

• 14% lower risk of death from stroke
• 9% lower risk of death from coronary arterial disease
• 7% lower risk of all-cause death for people with hypertension

According to one of the study authors, “This shows that exercise prevented a rise in blood pressure.”

Even better, the researchers believe that the temporary effects experienced from a single exercise session will likely accumulate, leading to long-term blood pressure reduction.

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Exercise has benefits for RA beyond the heart

Second author Tiago Peçanha believes there’s even more to be gained by increasing physical activity during stress, saying, “Stressful situations are known to increase the risk of cardiovascular events, such as stroke and heart attack. The study showed that the reduction in systolic blood pressure caused by physical exercise can potentially mitigate cardiovascular problems in rheumatoid arthritis patients.”

If you’re living with rheumatoid arthritis and high blood pressure, exercise could be the key to protecting your heart.

Previous studies indicate that exercise will not worsen rheumatoid arthritis symptoms and can help make day-to-day living with RA easier by reducing the threat of disability.

That’s because exercising on a regular basis boosts both strength and flexibility. Stronger muscles support joints and that alone can reduce some pain. Flexibility can aid joint function.

If RA has severely damaged the hips or knees consider low-impact exercises like walking, swimming or bicycling. Otherwise, do what feels good. Consider strength training to reduce the muscle loss that occurs with age, but is accelerated with RA.

Don’t forget about these important vitamins either:

Maintain healthy folate levels. This is vital to overcome the homocysteine imbalance that contributes to a higher risk of heart problems with RA.

Get plenty of vitamin D. Studies have found that not only is low vitamin D linked to RA, as it is to many autoimmune conditions, but vitamin D deficiency is highly prevalent in RA patients and is related to chronic pain and lower mental and physical quality of life scores.

Another study revealed that a higher intake of vitamin D and omega-3 fatty acids may be associated with better treatment results in patients with early rheumatoid arthritis.

Omega-3s can help even more. In a study of older women, taking a 3-gram omega-3 supplement daily more than doubled the amount of muscle strength gained from exercise. Omega-3s also have blood pressure-lowering and anti-inflammatory benefits.

Sources:

A single session of aerobic exercise improves blood pressure in rheumatoid arthritis patients – EurekAlert!

Can Vitamin D Help Relieve Your Rheumatoid Arthritis? –KeckMedicine.Org

The post Reducing the unique high blood pressure threat of rheumatoid arthritis appeared first on Easy Health Options®.

The first thing to understand is that blood pressure is not static. It varies throughout the day — minute by minute. 

What it’s really doing is oscillating, sometimes quite profoundly, around a mean — and what we’re really interested in is what that mean is. So one reading in a doctor’s office does not a hypertension diagnosis make…

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Taking things into your own hands

What we really need are multiple readings that give us more information.  This is why I always ask my patients to get their own blood pressure cuffs and start taking their own readings at home. Home BP monitors are widely available and relatively inexpensive, and can be invaluable tools for facilitating BP evaluation and management.

The second thing to know is that there are multiple factors that can contribute to high blood pressure that are reversible: excess weight, inactivity, smoking, stimulants (like caffeine and alcohol), non-restorative sleep/sleep apnea, and high sodium intake/poor diet. 

These are not necessarily factors that are chip shots to solve or change, but it’s all doable. Most importantly, making inroads here – even if they’re only partial — can help reduce your readings enough that you can avoid medications or, at the very least, lower the drug doses needed to control them.

How anxiety and depression impact blood pressure

Finally, know that there is a significant connection between mental health and hypertension. Not just anxiety. Depression too can be linked. One recent study found a connection between depressive symptoms and high blood pressure years before hypertension was diagnosed.

The relationship between mental health and blood pressure is complex. On one hand, anxiety and depression may cause people to avoid taking medications or even skip medical appointments altogether. On the other hand, some antihypertensive medications, such as beta-blockers, can have depression and fatigue as side effects. 

High blood pressure causes low-grade inflammation. And inflammation can interfere with mood-regulating chemicals. Left untreated, hypertension can also increase stress-related hormones. And stress, of course, is not good for your mental health.

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We tend to think of mental and physical health separately, but they are so intertwined that it can be hard to tell what is the cause and what is the effect. Is stress making your blood pressure rise, or is hypertension causing your stress? While the answer isn’t always clear, the good news is that treating one should improve the other as well.

The best part is, the treatment doesn’t need to be just drugs, drugs, and more drugs! What we eat has a TREMENDOUS impact on both physical and mental health — including mood and blood pressure readings.  Consuming more whole food fiber, antioxidant-rich fruits and vegetables, and healthy fats is the key.  Sound familiar?

We’ve had lots of customers tell us their blood pressure has improved as a consequence of eating Step One Foods. But I’ll never forget the day that a customer marched into our offices and demanded to know if we put anti-depressants into the foods — because he had never felt better! Not everyone will have such dramatic improvements, but shouldn’t we all feed our bodies in a way that supports health on every level?

The post The significant link between blood pressure, anxiety and depression 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®.

That means your body responds the same way whether you’re facing a charging dog or a spilled cup of coffee on your clothes as you’re leaving the house.

One is potentially dangerous; the other is not. But your body doesn’t know the difference.

But whatever the threat, your body releases hormones like adrenaline and cortisol to prepare it for fight or flight.

For some people, however, the line gets blurred. The body begins operating in a constant state of stress where fight-or-flight hormones are always firing.

That in turn can lead to health problems like anxiety and depression, digestive dysfunction, headaches, muscle tension and pain, cardiovascular and sleep problems, weight gain and issues with memory and focus.

Sobering news for those of us who deal with chronic stress. But when researchers at Ohio State University decided to examine stress’s role in a cluster of conditions that can increase the risk of cardiovascular disease and diabetes, they did find a silver lining…

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How stress inflames metabolic syndrome

Metabolic syndrome is influenced by lifestyle and genetics, among other factors. This syndrome includes conditions like excess belly fat, high blood pressure, low HDL (or good) cholesterol and high levels of fasting blood glucose and triglycerides.

People are diagnosed with metabolic syndrome when they have at least three of these five conditions. But another contributing “symptom” may soon be added to the list…

Previous research has shown that inflammation is the common pathway of many diseases and disorders. But few studies have specifically examined the involvement of inflammation in stress’s connection to metabolic syndrome.

Ohio State researchers set out to do that using data from a sample of 648 individuals with an average age of 52 who participated in a national survey.

“We were specifically examining people in midlife — a time that is critical to determine those who will experience accelerated aging,” says senior author Jasmeet Hayes, a psychology professor at Ohio State. “Stress is an important contributor to several negative health outcomes as we age.”

The respondents’ perceived stress levels were analyzed alongside their blood biomarkers for inflammation and physical exam results indicating metabolic syndrome risk factors.

“There’s not much research that has looked at all three variables at one time,” says first author Savana Jurgens.

The researchers calculated inflammation composite scores using blood biomarkers including C-reactive protein and found not only does stress have a relationship with metabolic syndrome — but inflammation explained 61.5 percent of that connection.

“There is a small effect of perceived stress on metabolic syndrome, but inflammation explained a large proportion of that,” Jurgens says.

These findings added to mounting evidence that stress and its connection to inflammation can have a huge impact on health.

“People think of stress as mental health, that it’s all psychological. It is not,” Hayes says. “There are real physical effects to having chronic stress.”

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Managing stress to lower risks

So what is the silver lining?

If stress can raise your risk of metabolic syndrome, lowering stress levels can reduce that risk.

“Everybody experiences stress,” Hayes says. “And stress management is one modifiable factor that’s cost-effective as well as something people can do in their daily lives without having to get medical professionals involved.”

There are many ways to decrease feelings of stress, but there’s one that also helps re-balance the chronic stress flight-or-fight response and decrease the risk of heart events that come with metabolic syndrome. It helps by improving “heart rate variability.”

Your body’s heart rate changes as a normal response to being in “fight-or-flight” or “rest and repair” mode. If you have a high heart rate variability, it shows that your heart can adapt to these changes. If your heart rate can’t adapt to changes between “fight-or-flight” and “rest and repair,” it could trigger inflammation.

The secret? Calming music can increase heart rate variability, lower the potential for inflammation and a heart event, decrease anxiety and increase positive feelings.

Sources:

Stress, via inflammation, is linked to metabolic syndrome — EurekAlert!

Inflammatory biomarkers link perceived stress with metabolic dysregulation — Brain, Behavior & Immunity – Health

Chronic stress puts your health at risk — Mayo Clinic

The post The symptom that pushes metabolic syndrome over the edge appeared first on Easy Health Options®.

It’s unfortunately a phrase that I don’t only believe is true — it’s one I’ve seen in action.

When my uncle, who put in over 20 years for the same firm, and after spending many late nights at the office and giving up the occasional weekend, was passed over for a promotion he thought was a sure thing — his blood pressure skyrocketed.

It was long after that we lost him… and a massive heart attack was to blame.

I know our family isn’t alone in this experience. Even though stress has long been considered a catalyst for heart trouble, men seemed to succumb to this particular risk factor in higher numbers than women.

And now we know just how much of a burden work stress is on their hearts — and what needs to change…

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How the workplace can double men’s risk for heart disease

After analyzing data gathered from 6,500 white-collar workers, scientists discovered a two-ingredient recipe for disaster…

Those two ingredients? Job strain and feeling like the high level of effort put into a job is rewarded very little, if at all.

“Job strain refers to work environments where employees face a combination of high job demands and low control over their work. High demands can include a heavy workload, tight deadlines and numerous responsibilities, while low control means the employee has little say in decision-making and how they perform their tasks,” according to lead study author Mathilde Lavigne-Robichaud, R.D., M.S., doctoral candidate, Population Health and Optimal Health Practices Research Unit, CHU de Quebec-University Laval Research Center in Quebec, Canada..

“Effort-reward imbalance occurs when employees invest high effort into their work, but they perceive the rewards they receive in return — such as salary, recognition or job security — as insufficient or unequal to the effort. For instance, if you’re always going above and beyond, but you feel like you’re not getting the credit or rewards you deserve, that’s called effort-reward imbalance.”

The study found:

• Men who said they experienced either job strain or effort-reward imbalance had a 49% increase in risk of heart disease compared to men who didn’t report those stressors.
• Men reporting both job strain and effort-reward imbalance were at twice the risk of heart disease compared with men who did not say they were experiencing the combined stressors.
• The impact of psychosocial stress at work on women’s heart health was inconclusive.
• In men, the impact of job strain and effort-reward imbalance combined was similar to the magnitude of the impact of obesity on the risk of coronary heart disease.

Previous research has reported on the effect of stressors like these on the heart.

Researchers at University College London found that people who have strong stress response levels may also experience more inflammation (and have more LDL — bad cholesterol) that, in turn, harms heart health.

In another study, mental stress was found to reduce blood flow to the muscles of the heart, a condition called myocardial ischemia, which can trigger a heart attack.

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Balancing stress to protect your heart

 “Our study highlights the pressing need to proactively address stressful working conditions, to create healthier work environments that benefit employees and employers,” says Dr. Lavigne-Robichaud.

But what can we do right now to help ourselves?

Make a career change or seek a job where you can experience less job strain and stress and your hard work is seen and appreciated.

If that’s not something immediately possible, then rein in your fight-or-flight response.

This reaction is activated by the sympathetic nervous system, so without some practice, it’s not easy to control your body’s automatic reaction to stress.

The fight-or-flight response activates the release of hormones that, over time, can increase blood pressure and body fat and cause insulin resistance — all precursors to heart disease. A couple of ways to counter its effects include meditation and stress-relieving supplements or anthocyanin-rich foods.

Another way to tame the fight or flight response is to raise your heart rate variability. Low heart rate variability is associated with a 32-45 percent higher risk of a first heart attack. Find tips on raising your heart rate variability here.

Of course, if you have a family history of heart disease, be sure your doctor is aware.

Sources:

Job strain combined with high efforts and low reward doubled men’s heart disease risk – EurekAlert!

The post What happens at work that doubles men’s heart disease risk appeared first on Easy Health Options®.

Stress changes our metabolism and leads to weight gain and diabetes.  It can cause cancer to spread and your biological clock to tick faster. And perhaps most well-known is how stress damages the heart.

But stress, especially when it’s chronic, can also play a number on your brain…

It can block the formation of new memories while impairing the brain’s ability to retrieve memories it’s already formed. This is backed up by research reported in the Journal of Neuroscience that found chronic stress leads to brain inflammation and memory loss.

Does that mean chronic stress may be linked to dementia or Alzheimer’s? It’s not topping any list right now of modifiable risk factors you can control to reduce your risk of these dreaded mind stealers, but that may soon change…

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Stress, depression and Alzheimer’s

Researchers from Karolinska Institutet in Sweden used Region Stockholm’s administrative healthcare database to identify 44,447 patients between the ages of 18 and 65 with a diagnosis of chronic stress and/or depression between 2012 and 2013. They then followed these patients for eight years to see how many of them were later diagnosed with mild cognitive impairment (MCI) or Alzheimer’s disease.

Chronic stress is constant and persists over an extended period of time, as opposed to the kind of stress you might feel when someone cuts you off in traffic or when you’re selling your house and moving.

Results showed that the risk of Alzheimer’s disease was more than twice as high in patients with chronic stress and in patients with depression than it was in patients without either condition. And in patients with both chronic stress and depression, the risk was up to four times as high.

The risk of developing MCI was elevated about as much as the risk of Alzheimer’s.

“The risk is still very small and the causality is unknown,” says the study’s last author Dr. Axel C. Carlsson, docent at the Department of Neurobiology, Care Sciences and Society, Karolinska Institutet. “That said, the finding is important in that it enables us to improve preventative efforts and understand links with the other risk factors for dementia.”

Because Alzheimer’s rates are rising with our life expectancy, and many new diagnostic methods and early intervention therapies have been developed in recent years, it’s important to identify more risk factors for the disease.

“We show here that the diagnosis is more common in people who have suffered chronic stress or depression, but more studies will be required if we’re to demonstrate any causality there,” Carlsson says.

The researchers plan to continue their work and develop questionnaires and cognitive tests to help with the early identification of people at risk of dementia.

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Ways to fight stress and protect your brain

Luckily, there are ways of handling stress that have the added bonus of helping to protect against Alzheimer’s and other dementia-related illnesses.

Take yoga, for instance. Yoga’s emphasis on slow, deliberate movement has been shown to help build up the brain’s left prefrontal cortex, an area responsible for important mental functions like learning and memory. It’s been shown even to reverse memory loss associated with Alzheimer’s.

Meditation is another way to gain both peace of mind and better brain health. Research has shown that practicing meditation regularly can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought and increase positive mood endorphins.

It’s easy to get started using meditation videos on YouTube, as well as meditation apps for your smartphone.

Practice emotional regulation. Optimistic people practice something known as antecedent-focused emotion regulation. They purposely change their focus, thus heading off negative emotions and stress before they begin. It cuts down on ruminating—which is linked with cognitive decline and brain aging.

Finally, there’s an amino acid that can both help you manage your stress and sharpen your focus and attention. Try taking 250 to 400 mg of L-theanine a day to help lower cortisol levels and give your brain a boost.

Sources:

Study indicates possible link between chronic stress and Alzheimer’s disease — Karolina Institutet

Stress, depression, and risk of dementia – a cohort study in the total population between 18 and 65 years old in Region Stockholm — Alzheimer’s Research & Therapy

Memory loss associated with Alzheimer’s reversed for first time — UCLA

The post Stressed or depressed? Your Alzheimer’s risk may be 4 times higher appeared first on Easy Health Options®.

But now you need to take a nap after grocery shopping and doing a load of laundry.

What happened?

Well, unfortunately for us all, a loss of energy is normal with age.

As you get older, you lose precious mitochondria, the powerhouses of your cells. Your body also creates less adenosine triphosphate (ATP), a molecule that’s like the energy delivery man. When optimal, it drops off delightful packages of energy that keep your cells going. But when this delivery man stops coming as frequently, your cells get depleted.

On top of all that, other factors can zap you as you get older, like depression, chronic disease and certain medications.

But the big question is: What can you do to restore that youthful zest, so you don’t feel like a zero-energy zombie for the rest of your life?

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Well, lifestyle plays a powerful role in how much energy — and ATP — you have too. So, you have the power to put more pep in your step by making strategic lifestyle changes.

Here are six changes you can make to reignite your youthful energy:

1. Be more active
When you’re feeling low energy, it’s hard to stay active. You’d rather binge-watch Game of Thrones for the third time than head to a Zumba class. But energy begets energy. If you can push past your doldrums and exercise anyway, soon you’ll have more energy overall. Why? Because physical activity conserves ATP, that energy delivery man I was telling you about. It strengthens muscles, making them more efficient, which makes them use less ATP. It also causes your brain to release chemicals that make you feel more energetic.

2. Stop stressing
When you’re stressed, your adrenal glands pump out the hormone cortisol. Cortisol causes your body to produce less ATP. Cortisol also causes inflammation, and inflammation slows the production of ATP too. Additionally, when people experience a constant state of stress, their adrenal glands cannot keep up with the body’s hormonal needs. But if you adopt daily de-stressing practices, you can easily restore your ATP and energy and make cortisol your friend again. Try practices that help you slash stress and stay mindful like meditation, tai chi, and yoga.

3. Eat better
It should come as no surprise that what you eat affects how much energy you have. Eating lots of processed food triggers inflammation. More inflammation means less ATP. Not getting enough vitamins and minerals can hamper your body’s ability to produce ATP too. Then, of course, there’s the matter of how much you’re eating. Eating too little calories can make you feel fatigued. But eating too much can trigger blood sugar spikes that lead to fatigue as well. Try to maintain a balanced and healthy diet that includes mostly fresh, whole foods. You should also get plenty of protein because the fatty acids in protein-rich foods increase the production of ATP.

4. Get plenty of sleep
Not getting enough sleep will make you feel tired — no shocker there. But you may not realize what’s going on behind the scenes in your sleep-deprived body. A lack of sleep increases cortisol levels, which amps up inflammation and decreases ATP. Sleep issues like sleep apnea can also lower the amount of oxygen in your blood, which means less ATP too. Now, if you struggle with insomnia, getting enough sleep may be easier said than done. Some of the more effective ways I’ve found to manage chronic sleep issues include sticking to a set sleeping schedule, cutting back on blue light from electronics, ditching caffeine, supplementing with melatonin, resetting your energetic balance with acupuncture and making yourself sleepier with medicinal marijuana.

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5. Drink more water
Research shows that 75 percent of Americans may suffer from chronic, low-grade dehydration. And dehydration is a serious energy zapper. On top of that, plenty of Americans choose sugary beverages instead of water. These drinks cause blood sugar spikes, which can lead to fatigue. Caffeinated and alcoholic drinks can also contribute to dehydration and fatigue. So, make sure what you’re sipping on daily supports healthy energy levels. Get at least eight cups of water per day, and cut back on caffeinated, sugary and alcoholic beverages.

6. Stay social
When you’re tired all the time, it’s tempting to cancel your dinner plans, curl up on the couch with your dog and read People magazine. But keeping up with your social life will give you more energy in the long run. Isolating yourself puts you at a higher risk of depression. Depression is a major factor in fatigue. Socializing with family and friends also causes your brain to release feel-good chemicals that increase energy levels.

Hopefully, these minor lifestyle changes make you feel as energetic as you did years ago. If they don’t and you find yourself struggling to keep up with daily tasks because you’re so tired, take a trip to your doctor to make sure there’s no medical cause behind your lagging energy levels.

Now, I’ve saved the best til last. All of these six steps can help you kick up your energy levels and produce wellness benefits for your entire body. But I can’t leave without sharing the easiest way to increase your ATP…

And that’s to get more CoQ10 in your body. CoQ10 helps your body produce ATP, and they both fall off with age. You can read more about why CoQ10 may be the magic bullet to a healthier, more energetic life!

Sources:

1. Losing steam? Avoid these energy zappers — Harvard Health Publishing
2. 75% of Americans May Suffer From Chronic Dehydration, According to Doctors — Medical Daily

The post 6 ways to reignite your youthful energy appeared first on Easy Health Options®.

Even better, there’s some research that says it may also help you burn off extra calories from helping yourself to that bowl of candy you’ve got waiting for the trick-or-treaters.

A study at the University of Westminster in England shows that if you watch a scary movie, the frights you experience generated by all that fear ramps up calorie-burning metabolic activity…

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Why Halloween horror movies activate metabolic activity

In their “spooky” study, researchers saw that the average movie watcher burned more than 130 calories. That’s about the amount you might find in half a candy bar.

According to lead researcher Richard Mackenzie: “Each of the ten films (we) tested set pulses racing, sparking an increase in the heart rate of the case studies. As the pulse quickens and blood pumps around the body faster, the body experiences a surge in adrenaline. It is this release of fast-acting adrenaline, produced during short bursts of intense stress (or in this case, brought on by fear), which is known to lower the appetite, increase the basal metabolic rate and ultimately burn a higher level of calories.”

The 10 movies in the study included:

1. “The Shining,” burned 184 calories.
2. “Jaws,” burned 161 calories.
3.  “The Exorcist,” burned 158 calories.
4. “Alien,” burned 152 calories.
5. “Saw,” burned 133 calories.
6. “A Nightmare on Elm Street,” burned 118 calories.
7. “Paranormal Activity,” burned 111 calories.
8. “The Blair Witch Project,” burned 105 calories.
9. “The Texas Chainsaw Massacre,” burned 107 calories.
10. “Rec” burned 101 calories.

Is your favorite horror classic on the list?

The post Halloween horror diet scares away calories appeared first on Easy Health Options®.

You’re at home in a plush robe and warm slippers. Bing Crosby’s crooning “White Christmas” from your speakers, and there’s a fire glowing in the fireplace.

You have a cup of hot cocoa in one hand and a roll of wrapping paper in the other. It’s Christmas eve and you’re getting ready for the Christmas festivities that await you tomorrow.

You’re just about to tackle the pile of unwrapped presents beside you when you feel tightness in your chest — like a clenched fist. Your arm hurts too.

You sit down, thinking the feeling will pass in a few seconds. But it doesn’t, and now you feel lightheaded and you’re breaking into a cold sweat. You’re having a heart attack on Christmas Eve.

It may seem like an unfortunate coincidence. But the sad fact is, holiday heart attacks are more common than you’d ever imagine…

More likely to strike on Christmas Eve

Researchers at Lund University in Sweden uncovered some alarming facts about holiday heart attacks…

Did you know, for example, that heart attack risk rises 37 percent on Christmas Eve?

Or that it’s 29 percent higher on Christmas Day?

Even the day after Christmas (known as Boxing Day in England, Canada and other former British territories) comes with a heightened heart attack risk of 21 percent.

And New Year’s Day isn’t safe either. Heart attack risk is 20 percent higher then. (It isn’t higher on New Year’s Eve, though, strangely enough.)

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Lund University researchers figured all this out after examining 16 years’ worth of hospital statistics that included 283,014 cases of holiday heart attacks.

And this isn’t the first time scientists have connected the holidays to heart problems. A 2004 paper published in the journal Circulation found that deaths from all sorts of heart disease are higher on Christmas and New Year’s Day.

Researchers don’t know why people have a higher risk of holiday heart attacks. But they have one guess…

Stress.

People are stressed this time of year. And previous research shows that negative feelings like anger, anxiety, sadness, grief and stress raise heart attack risk.

Managing negative emotions during the holidays

The theory that stress causes holiday heart attacks is just that…a theory. Still, it makes sense to manage negative emotions during the holidays not just for your heart sake…

Stress, anger, grief and other negative emotions take a toll on every aspect of your physical and mental health, not just your ticker. So, take these feelings seriously, and do what you can to get them under control.

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Here are a few simple ways to feel happy and bright instead of frazzled and down during the holidays:

• Give yourself downtime. Sometimes, the holidays feel stressful because they’re so busy. As you’re filling your schedule with parties, shopping and holiday events, make sure to schedule plenty of downtime where you can be alone and relax. You may not be able to participate in as many holiday festivities, but you’ll enjoy the events you do participate in more because you’ll feel relaxed, not overburdened.
• Keep up with healthy habits. A lot of people abandon healthy habits during the holidays. They stop exercising. They eat tons of sugar and processed foods. But this only makes stress worse. Exercising is one of the best de-stressors. And sugar and processed foods are known contributors to anxiety and depression. So, keep taking care of yourself during the time of the year you need it most.
• Focus on what’s important. We feel most stressed during the holidays when we lose sight of what’s important. Maybe we’re stressed because we can’t find the right presents for loved ones. Or because we’re worried about money. Or because you want to throw the perfect holiday party. In the end, none of that stuff really matters. Focus on having fun and enjoying family. That’s all that truly matters this time of year…or any time of year. So, remind yourself daily that material things and perfection are pointless, while connection and enjoyment are what makes life worthwhile.

Sources:

1. On Christmas Eve, Santa delivers presents—and a few extra heart attacks — MedicalXpress
2. Warning Signs of a Heart Attack — American Heart Association
3. Stress, depression and the holidays: Tips for coping — Mayo Clinic

The post Tis the season for high risk heart trouble on Christmas Eve appeared first on Easy Health Options®.

Do you finish a workout and then compromise the rest of your day trying to recover?

As a trainer who has worked with women for decades, I frequently see women seeking energy from exercise but actually digging themselves into a hole.

That’s because in the early stages of adrenal fatigue, most women don’t even realize what’s happening. We’re so used to pushing through, feeling tired, and having constant to-do lists that low energy levels get swept under the rug. Who has time for that?

The first stage of adrenal fatigue is barely recognizable. The biggest problems don’t occur in the first stage. If you’re in good health, your body has reserves. If you don’t have those reserves initially and or you don’t get relief from the stressors and the situation progresses, that’s when your body is most likely to begin some breakdown.

There are four stages of adrenal fatigue that you want to know about so, as you dive into new fitness goals, you can understand the signs and symptoms your body is sending and handle them accordingly…

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Stage 1

What’s Happening:

• The onset of a stressor (could be anything, i.e. job loss, family changes, loss)
• Elevated cortisol, DHEA, and insulin

Signs and Symptoms:

• Increased arousal and alertness
• Sleep may suffer

How to Cope:

When you have uncontrollable stressors, make changes that help reduce your self-imposed stress.

For example, reduce the frequency, intensity, or duration of exercise. Why? Cortisol produces energy in emotionally, mentally or physically stressful situations in order to calm you down. When you exercise, you normally produce extra cortisol. So if your body is already producing it to help you deal with a stressor, you don’t need any extra from exercise.

Let some things go or get help around the house. Make meal prep easier with shortcuts or making large batches of simple go-to make foods. That being said, make sure what you do eat is high-quality whole food.

Stage 2

What’s Happening:

• Some drop in DHEA because of the increased need for the production of cortisol
• You’re tired but wired

Signs and Symptoms:

• Unhealthy reliance on coffee or sugar during this time
• Might be an unhealthy seek for control with routine, rigidity, or inability to shift gears
• You may be exhausted but have trouble sleeping

How to Cope:

Rely on support systems to help you identify when you’re mood is different. You won’t notice it as much as others when you’re caught in the storm. You may be exhausted but unable to sleep.

Get fresh air. Get time to yourself both with friends and alone doing something you enjoy. Buff up your nutrition through both food and supplements to target nutrient insufficiencies. Reduce your exposure to toxins in your environment.

Stage 3

What’s Happening:

• Further drops in DHEA and testosterone
• Sex hormone precursors shift to cortisol production

Signs and Symptoms:

• Increasing and constant tiredness
• Lack of enthusiasm
• Regular infections or illness
• Lower sex drive

How to Cope:

Shift gears into self-care to prevent a major bottoming out. Take a day off before and or after a weekend to extend your rest time. Unplug from social media. Elevate your nutrition game to add antioxidants (like astaxanthin) and boost overall food quality. Remove alcohol, reduce coffee, and remove any processed foods. Let rest and recovery precede exercise. Move, but primarily in recovery modes like yoga, walks, and outdoor activity. Do things that bring you joy.

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Stage 4

What’s Happening:

• Your body is out of reserves
• The adrenals have already recruited other hormones

Signs and Symptoms:

• Extreme tiredness
• Lack of sex drive
• Depression
• Anxiety
• Weight loss
• Apathy

How to Cope:

Time off, patience and a complete change of lifestyle are required if things go this far: Consider changing a stressful job, especially if you have a long commute or too frequent travel. Nutrition needs to come to the forefront, with a focus on gut health. Stop exercising for now if you haven’t already. Add deep breathing and restorative yoga.

Get help bringing hormone levels to a balance as you make these lifestyle changes (an integrative or alternative physician can help).  Start listening to your body again. Shut down electronics whenever possible. Get outdoors daily for sunlight and fresh air. Guard your sleep and don’t let anything (pets, snoring companions, light) disrupt it. Set things in place to prevent this kind of burnout from happening again.

Your adrenals are linked to other systems in the body. Your thyroid levels can drop when your adrenals are going into high gear. That can be simply a sign of the body balancing itself. It’s not always a sign of thyroid problems initially.

Check-in with your lifestyle habits. Prolonged and regular fatigue could be an early warning sign that you need to make changes now to reverse symptoms and prevent a more serious problem later. Time off, less but higher quality exercise and a reduction of overall stress load can lighten the load on your system.

We don’t take rest and recovery seriously enough until we have to, and then often think the only option is medication. Look first at nutrition, sleep, exercise and the presence of joy and peacefulness in your life. You have control.

The post When hormones drain your workout energy appeared first on Easy Health Options®.

The evidence shows that when we eat like this, it helps lower risks for cardiovascular disease, type 2 diabetes, age-related frailty, autoimmune diseases and premature death.

But as I noted in a previous article, there’s one condition that Harvard researchers discovered was not helped at all by a healthy diet…

And that’s stroke.

I found this result baffling. The Centers for Disease Control and Prevention says a diet high in trans fats, saturated fats, cholesterol and salt can raise our stroke risk. So why on earth wouldn’t eating healthy overall help protect us against stroke?

Turns out there is another very important factor that may have a bigger impact on your stroke risk. And it has nothing to do with diet at all…

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The strongest link to stroke

Mounting evidence shows that constant stress can have a disastrous impact on your health. It increases your chances of developing chronic illnesses like heart disease, diabetes and Alzheimer’s disease. Plus, chronic stress can lead to weight gain and — here’s a big deal — accelerate the aging of your chromosomes.

Now, researchers at the University of Galway in Ireland have discovered a connection between psychosocial stress and stroke. Psychosocial stress can include stress at home and work, as well as any stressful life event like a family death, marital separation or divorce or major intra-family conflict.

The INTERSTROKE study looked at levels of stress in more than 26,000 people worldwide and explored its connection with risk of both types of stroke: ischemic stroke caused by a blood clot and hemorrhagic stroke caused by bleeding in the brain.

Researchers found that the occurrence of just one stressful life event increased the risk of stroke by 17 percent. And two or more stressful life events raised stroke risk by 31 percent.

Work stress was especially dangerous. Those who reported severe work stress were more than twice as likely to have an ischemic stroke and over five times as likely to have a hemorrhagic stroke compared to those reporting no work stress.

Focus on what you can control

Interestingly, the elevated risk was lower in individuals who reported feeling more in control of their situation.

“In people who reported severe home stress, the increase in stroke risk was lower in those who felt that what happens in life is determined by factors within their control,” says Dr. Catriona Reddin of the University of Galway, who led the research.

“Similarly, in individuals who reported severe work stress, the increase in stroke risk was lower in people who felt that they had control over what happens in work in most situations, compared to people who felt that they had little control over their work life,” Reddin adds.

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Martin O’Donnell, a professor at the University of Galway and co-lead of the study, notes that stroke is the most common cause of adult disability globally, and that the INTERSTROKE study is giving investigators a better understanding of what is needed to help stroke prevention in different regions and ethnic groups.

He says, “The findings suggest that higher locus of control is associated with lower risk of stroke and may be an important effect modifier of the risk associated with psychosocial stress.”

It’s easy to tell people to control their stress, but not so easy to do. Some stressful situations are inevitable in life. A loved one may die suddenly, or your partner may decide to end your relationship, or you may be laid off at work.

The trick is to determine what you can control and focus on that. But keep in mind there are times in life that are filled with uncertainty and painful emotions.

The best way you can deal with those periods is to turn to stress-reducing habits you should practice regularly — and that serve as a crutch you can lean on harder when times are tough.  Consider yoga, meditation, exercise and yes, still strive for eating healthy.

Then, you’ll be better equipped to take steps to modify your own behavior in ways that can help give you more emotional control over any stressful situations you find yourself in.

Sources:

Psychosocial stress tied to higher risk for acute stroke — University of Galway

Association of Psychosocial Stress With Risk of Acute Stroke — JAMA Network Open

Know Your Risk for Stroke — Centers for Disease Control and Prevention

How to Focus on What You Can Control (and Win More Battles) — SoulSALT

The post For lowering stroke risk, diet isn’t the answer (this is) appeared first on Easy Health Options®.

Moving your body is good for your mental health.

Regular exercise can lift your mood. The endorphins that are released during moderate exercise, cardio and weight training are like a natural “happiness drug,” one with no side effects.

Still, many people are skeptical. Can a round of cardio really replace my antidepressant?

That’s why it’s good to see a large-scale review that pulls together evidence of just how effective exercise is at alleviating depression and anxiety.

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Large-scale review shows exercise more effective on mental health

Antidepressants and anxiety medications have a long list of side effects…

They don’t always work, they’ve been linked to dementia and they can cause weight gain.

But exercise has nothing but good side effects…

“Physical activity is known to help improve mental health. Yet despite the evidence, it has not been widely adopted as a first-choice treatment,” says Dr. Ben Singh, lead researcher of the University of South Australia review.

The review is the most comprehensive to date on this subject, encompassing:

• 97 reviews;
• 1039 trials;
• and 128,119 participants!

The findings showed that physical activity is 1.5 times more effective than counseling or the leading medications for managing depression–and the effects were fast…

The review showed that exercise interventions that were 12 weeks or shorter were the most effective at reducing mental health symptoms, highlighting the speed at which physical activity can make a change.

The largest benefits were seen in people with clinical depression, HIV and kidney disease, in pregnant and postpartum women, and physically healthy individuals.

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It doesn’t take much to start seeing results

Some comments from Dr. Singh about the review’s findings will make them both relevant and easily applicable for most of us.

“Higher intensity exercise had greater improvements for depression and anxiety, while longer durations had smaller effects when compared to short and mid-duration bursts.

Translation: Short sessions of high-intensity exercise alternated with rest (better known as high-intensity interval training, or HIIT) are better for depression and anxiety than long exercise sessions.

HIIT increases blood flow to the brain, which may have something to do with its positive effects on your mental state. It also helps lower dementia risk.

 But if that seems too strenuous, Dr. Singh has good news…

“We also found that all types of physical activity and exercise were beneficial, including aerobic exercise such as walking, resistance training, Pilates, and yoga.

Translation: you can easily find the exercise that suits you and reap the same benefits.

 “Importantly, the research shows that it doesn’t take much for exercise to make a positive change to your mental health.”

In fact, the review showed that exercise interventions of just twelve weeks or less were the most effective.

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Some exercises give your mental health an extra boost

While a range of physical activities can reap benefits for your mental health, as noted above, one study found that three, in particular, were especially good:

• Team sports. Exercising with a team improved mental health the most. It reduced the number of lousy mental health days per month by 22.3 percent.
• Cycling. The simple act of hopping on a bike reduced bad mental health days by 21.6 percent.
• Aerobic/gym exercise. Heart-pounding, sweaty exercise sessions were effective as well. They led to a 20.1 percent decrease in days each month where you just don’t want to get out of bed.

Here’s another thought: when and where weather permits, take your exercise routine outdoors

In her 2019 book, The Joy of Movement, Stanford University health lecturer Dr. Kelly McGonigal cites a study showing that “green exercise” can reduce depressive symptoms.

“So many people who struggle with anxiety, grief or depression find a kind of relief in being active in nature that they don’t find any other way,” she says.

“It actually alters what’s happening in your brain in a way that looks really similar to meditation,” she says. “People report feeling connected to all of life … and they feel more hopeful about life itself.”

Sources:

Exercise more effective than medicines to manage mental health — Eureka Alert

Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews — British Journal of Sports Medicine

Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study — The Lancet Psychiatry

The post Exercise relieves depression better than medication appeared first on Easy Health Options®.

But, I know that for me, summer is one of the busiest times of the year.

Between the kids being out of school, planning vacations and the million and one other things that have to get done each day, it seems like I never slow down — much less enjoy any real relaxation time.

In fact, by the end of each summer, I feel like a big ball of stress rolled up into another ball of tension.

And, it seems like I’m not alone.

Turns out, there’s a scientific reason for that: summer is actually the most stressful season of the year and the changes are evident in your body.

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Turning up the heat on your stress

You probably have heard of cortisol referred to as the “stress hormone.” That’s because it’s released into your bloodstream whenever you encounter stressful situations. It’s part of your “fight or flight” response.

And, although we tend to think of cortisol as a bad thing, we also need it to live — since it helps regulate your body’s levels of sugar, salt and fluids and even reduces inflammation.

But, too much of it and you’re body lives in a constant state of STRESS. This can cause problems like anxiety, weight gain, sleep problems, hormone imbalances and many others.

Researchers from Poznan University of Medical Sciences in Poland set out to discover what effect changes in the season and the weather have on these cortisol levels in your body and what it can do to your stress.

The team studied women on two separate days in the winter and again in the summer to measure their levels of cortisol.

Here’s what they found…

Even though summer is often considered a time of relaxation, the cortisol levels showed just the opposite…

Stress hormone levels were far higher in summer than in winter — meaning the women were under much more stress with all the health dangers that come with it, including everything from depression and memory problems to heart disease.

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Lowering your cortisol naturally

Luckily, there are natural ways to lower your cortisol levels even with the rising temperatures.

Here’s how…

#1 – Choose an Anti-Inflammatory Diet

Poor food choices lead to higher cortisol levels. Foods that make inflammation and cortisol levels worse are:

• Sugars
• Caffeine
• Alcohol
• Processed foods
• Trans fats (these are from vegetable fats and used in things like margarine and snack foods)

Instead choose a diet with lean proteins, dairy (like yogurt and kefir), healthy fats (like avocados and extra virgin olive oil) and plenty of green veggies and fresh fruit.

#2 – Supplement for Stress

There are some wonderful adaptogenic herbs that help to combat stress and high cortisol levels.

These include:

• Ashwagandha
• Rhodiola
• Licorice
• Astragalus

#3 – Move More

A study by Harvard Medical School showed that one of the best ways to balance your hormones (including cortisol) was to stay active. Shoot for at least 30 minutes of low to moderate-intensity exercise daily.

Summer may be heating up but your stress hormones don’t have to. Use the three steps above to cool down your cortisol levels and your summer will be made in the shade.

The post How to lower your soaring summer stress hormone appeared first on Easy Health Options®.

Maybe some of us think of them as a fresh start to a new week.

But when that alarm goes off early Monday morning, it signals the end of a care-free attitude and hello to whatever business is at hand — whether that’s at the office or at home.

Part and parcel to that is a higher level of stress. And that may be just one of the reasons why researchers believe Mondays are the most dangerous day of the week for your heart.

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Monday is the most common day for STEMI

Past studies have shown that Monday is the day people are most likely to suffer from stroke and heart attack. Now, new research confirms this link in the deadliest type of heart attack.

Investigators analyzed 10,528 patients in Ireland and Northern Ireland who were admitted to a hospital between 2013 and 2018 with an ST-segment elevation myocardial infarction (STEMI). This type of severe heart attack occurs when one of the major coronary arteries is fully blocked.

With STEMI, an emergency procedure is usually required to reopen the blocked artery. Quick treatment is a must to increase survival odds.

Here’s what the study data showed:

• There was a 13 percent greater risk of a STEMI-type heart attack on a Monday compared with the average of the other days.
• Sunday admissions were also above average, while Thursday had the lowest admissions — though the differences in both these cases were too small to be statistically significant.

“We’ve found a strong statistical correlation between the start of the working week and the incidence of STEMI,” says cardiologist Jack Laffan from the Belfast Health and Social Care Trust. “This has been described before but remains a curiosity.”

Your body’s clock may play a role

The study didn’t look into what might be causing this Monday STEMI spike, but there are a few theories.

One is that the added stress of going back to work after the weekend may be a trigger. This theory was floated in a 2017 study showing a greater incidence of heart attacks on Mondays.

However, Laffan says the cause is likely a combination of a few factors, with one being circadian in nature. For example, blood pressure — a crucial factor in heart attack risk — follows a circadian rhythm. And disruptions to the sleep-wake circadian cycle can affect cardiovascular function.

Given that we may not follow the same sleep schedule on weekends as we do during the week, we’re more likely to short ourselves on sleep from Sunday night into Monday, thus disrupting our circadian rhythm.

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Relieving Monday’s pressures

While it’s important to take care of our heart health every day, the researchers say it’s worth remembering the extra pressures Mondays may put on your body.

The first thing we can do is keep to our regular sleep schedule on the weekends. It might feel good to sleep in on Saturday and Sunday, but the disruption it can cause to our sleep-wake cycle and our heart health isn’t worth it in the long run.

As for alleviating “Monday stress,” there are a few practices and supplements you can try:

• Journaling: Spend a few minutes writing out your anxieties about the week ahead, then come up with some actions you can take during the week to address them. Doing this will help put your fears in perspective.
• Meditation: Even a quick 5-minute meditation break is a great way to give yourself a mental break from your worried thoughts. Regular meditation has a host of health benefits — it can even support your cardiovascular health!
• Exercise: Getting some exercise first thing Monday morning can help clear your mind and elevate your mood. Studies show exercise reduces symptoms of anxiety and depression. And of course, it’s great for your heart.
• Do something fun: Even scheduling something as simple as a quick walk or a coffee break with a friend can help give you a reason to look forward to Monday instead of dreading it.

Following a good diet is especially important for a healthy heart and mind. If your’s isn’t optimal, follow my colleague Virginia Tims-Lawson’s advice and try adding these supplements to your daily routine:

• The B vitamins, especially B6, B12, and folate have appeared in studies to be protective against heart failure, heart disease, and stroke. Plus, B12 gives some protection against stress.
• Vitamin K2, grape seed extract, and pterostilbene are all nutrients that promote healthy, pliable arteries.
• Calcium Disodium EDTA is a chelating agent, meaning it helps remove substances. Research has also shown that chelation therapy can help remove the kind of rogue calcium that makes its way to your arteries where it sticks to form plaque.

Sources:

Scientists Confirm The Worst Day of The Week For Severe Heart Attacks — ScienceAlert

68 Blue monday – association between incidence of STEMI and day of the week — Heart

If You’re Going To Have A Stroke Or STEMI, Here’s When It Might Happen! — Pulsara

Monday Blues: Is It a Real Thing? — PsychCentral

The post Why severe heart attacks occur most often on Mondays appeared first on Easy Health Options®.

It can certainly be confusing, but some reported benefits seem to stand, study after study. Take heart health for example…

Light-to-moderate drinking has long been associated with a lower risk of cardiovascular disease.

But until now, the actual mechanism behind this protective effect was unclear.

Thanks to a large-scale research review, we now have some answers that can be applied to protecting the heart…

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Alcohol calms the amygdala

A study by researchers from Massachusetts General Hospital and other major research hospitals involved more than 50,000 participants in the Mass General Brigham Biobank, a large research program designed to help researchers understand how people’s health is affected by their genes, lifestyle and environment.

The first part of the study evaluated the relationship between light/moderate alcohol consumption and major cardiovascular events. 

The researchers found that light/moderate alcohol consumption was associated with a substantial reduction in the risk of cardiovascular disease events, even after accounting for factors like lifestyle choices and socioeconomic status.

Next, the researchers studied a subset of 754 individuals who had undergone previous PET/CT brain scans to look for cancer. They were looking for the effect of light/moderate alcohol consumption on stress-related brain activity.

The amygdala is the brain region associated with processing emotions — including stress responses.

When they looked at those 754 brain scans, researchers saw less stress signaling in the amygdalas of individuals who were light-to-moderate drinkers than in those who drank less or not at all.

Then, when they looked at individual histories of cardiovascular events, they found fewer heart attacks and strokes in light-to-moderate drinkers.

“We found that the brain changes in light to moderate drinkers explained a significant portion of the protective cardiac effects,” says Dr. Ahmed Tawakol of Mass. General Hospital.

The emotional piece of the puzzle

“When the amygdala is too alert and vigilant, the sympathetic nervous system is heightened, which drives up blood pressure and increases heart rate, and triggers the release of inflammatory cells,” explains Dr. Tawakol.

“If the stress is chronic, the result is hypertension, increased inflammation, and a substantial risk of obesity, diabetes and cardiovascular disease.”

Previous studies have tied strong emotional responses, like anger, to an increased risk of heart attack.

The final step, then, was for the researchers to look at whether light-to-moderate drinking would be even more effective at preventing heart attacks and strokes in people with a history of anxiety, who are prone to a chronically higher stress response — or “hyper-vigilant amygdala.”

Within the 50,000 people studied, they found that light-to-moderate drinking was associated with nearly double the protective effect.

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Now the bad news

But there is a downside to these findings…

The researchers also found that any drinking, even light-to-moderate alcohol consumption — one drink a day for women and 1-2 a day for men — increases cancer risk.

And if moderate drinking goes too far and becomes heavy drinking — more than 14 drinks per week — the risk for heart attack starts to increase while overall brain activity starts to decrease, which may indicate an adverse effect on cognitive health.

That’s why the study authors are looking for interventions that can measurably reduce the brain’s stress activity without the negative effects of alcohol.

They’re currently studying the effects of exercise, meditation, and drug-related therapies on stress-related neural networks and their possible positive effects on cardiovascular health.

Risk-free ways to lower stress and protect your heart

Of course, you don’t have to wait to reap the benefits of exercise and meditation on your mental and emotional state.

As far as meditation goes, start small.

Tell yourself you’re only going to meditate for five or ten minutes. When time is up, if you feel like meditating longer, keep going. Otherwise, stop. Eventually, you’ll build up a tolerance for longer meditations.

And exercise… well, where do I begin? And if you’re a couch potato, where do you begin?

Same advice — start small. No marathons. Get out and go for a walk. Or try yoga which balances your sympathetic and parasympathetic nervous systems. Find an exercise class for beginners.

Need more options? Consider volunteering to help others. Researchers at the University of Pittsburgh found that when people helped others, activity in the amygdala decreased — which equated to decreased stress levels too.

Before long, you’ll be stress-free, and you’ll have done it all yourself!

Sources:

Researchers uncover why light-to-moderate drinking is tied to better heart health —  Science Daily

Reduced Stress-Related Neural Network Activity Mediates the Effect of Alcohol on Cardiovascular Risk — Journal of the American College of Cardiology

The post Moderate drinking’s brain-changing effects on the heart appeared first on Easy Health Options®.

That equates to millions of women who’ve lost an important part of a healthy life, year after year.

And unlike the male libido, a woman’s sex life is often dismissed by doctors when brought up during a medical visit. Big Pharma is making huge profits by helping men carry on in the bedroom, but they seem to care too little about helping women.

Maybe you don’t really think it’s a big deal, but here’s something you should know…

Your sexual energy can make you feel more positive. Sexual intimacy produces the brain neurotransmitters dopamine, the “pleasure” neuro-hormone, and oxytocin, the “intimacy and belonging” neuro-hormone that is released when you kiss someone, have sex, breastfeed and give birth.

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If you’re not enjoying the active intimate sex life you’d like, you may be surprised to find that exercise may help you bring the romance back.

The best tip for libido-boosting exercise is to build your exercise around things that move your hips. Increasing blood flow to the very target of your waning desire can help immediately.

Take an idea or two from the following list. You don’t have to do them all. Pick one or two that appeal to you and do them consistently if even for minutes a day.

1. Pick up a hula-hoop and give it a go for a few minutes a day.
2. Try pilates movements that emphasize articulation of the spine and pelvic tilts. Roll-ups and roll-downs or side-lying leg raises are good ones to try.
3. Even gentle yoga moves like cat-cow back can get you in touch with your libido again.
4. Do simple hip bridges lying on the floor with your knees bent and feet flat.
5. Take a jazz dance class. The isolation moves you’ll do will do wonders for you.
6. Add a foam roller (see my demonstration here) to your exercise recovery routine and roll your bum, hip flexors, and the sides of your hip.
7. Perform core exercises that truly target the entire core, not just the abs.
8. Try stretches for stiff hips.

And that’s just the tip of the iceberg…

Here are eight more ways you can recover your sex drive and enhance hormones that may be getting in the way of your best libido…

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Lift weights

In addition to getting your hips in action with lower body exercises, weight training does two more things for you…

First, you’ll be boosting testosterone levels naturally, which is important since you produce less testosterone as you age. According to my colleague Dr. Michael Cutler, testosterone is the most abundant biologically active female hormone, even more abundant throughout a woman’s lifespan than estrogen. So no longer can we refer to it as a “male” hormone.

Secondly, you’ll feel better about yourself with some power in your workout that increases both tone and confidence.

Find your exercise sweet spot

Over-training will kill your libido due to the increase in cortisol levels. Now, most studies on this focus on men, but it makes sense it would have the same effect on women, so don’t let that dissuade you. Unfortunately, most studies on libido focus disproportionately on men.

On the other hand, undertraining won’t get you enough stimulation, pun intended. Your ideal training level is unique so you may need to assess what’s happening now and increase or decrease for a trial period of time to see how it affects you.

Eat high-quality protein

You’ll be helping those testosterone levels and boosting the results of your weight training by getting adequate protein into each of the three meals.

Reduce or eliminate alcohol

Alcohol can reduce testosterone levels. Try giving it up, at least temporarily, if you’re drinking regularly.

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Sleep in bed first

If you’re sleep-deprived, your body is under stress and pumping out cortisol. Stress beyond a certain point is not going to help your cause. Some individuals find intimacy helps relieve stress, but again you’ve got to find that sweet spot where you can relax enough to partake. Work on your sleep hygiene. That is, create a bedtime routine that helps you get a few good nights’ sleep to reduce cortisol. Optimal sleep will also enhance growth hormone which will help that weight training pay off in a fitter body you’ll feel good in.

Exercise with your partner

There’s some proof that active men and women (may I suggest doing some of the exercises above that involve your hips) enjoy an active sex life as well.

Reduce your stress levels

Stressful days don’t lend themselves to playful nights. If you’re under stress from physical stressors like exercise, hormone changes or from emotional stressors from work and finances or you’re simply a worrier, your bedroom activity can suffer. Exercise is one of the best ways to reduce stress.

Check your hormones

Many midlife women feel their sex drive beginning to tank starting in peri-menopause. Whether you’re in midlife or not, you might be surprised to find how many women suffer from low libido. There are many options regarding hormone therapy and it’s a personal decision. But if you need some information, Dr. Klodas provides some helpful information on HRT myths and breakthroughs.

The post 16 ways to ‘get in the mood’ appeared first on Easy Health Options®.

But loneliness?

Ask our Surgeon General whether loneliness is a health problem.

A Surgeon General’s Advisory is a public statement reserved for a significant public health challenge that requires the nation’s immediate awareness and action.

Here’s what our Surgeon General, Dr. Vivek Murthy, had to say about loneliness in his 2023 Advisory:

“Loneliness is far more than just a bad feeling — it harms both individual and societal health. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death. The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day and even greater than that associated with obesity and physical inactivity.”

For some of us, just eight hours of loneliness may be enough to have a negative impact…

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A “hunger” for social contact

Scientists at the University of Vienna propose that, just as our bodies react with hunger when we don’t eat, they also have a physiological reaction to loneliness.

Their “social homeostasis” hypothesis suggests that we have a dedicated system that automatically regulates our need for social contact and that when we’re “hungry” for social connection, our bodies react with lowered energy and fatigue.

But the problem with this, they propose, is that over time, this “adaptive” response becomes harmful, leading to various health problems and even early death.

8 hours of loneliness is just like starving

Scientists at the University of Vienna compared results of a lab study with results from a field experiment done during the lockdown in the spring of 2020.

In the lab study, 30 female volunteers spent three separate days of eight hours each: one day without social contact, one day without food, and one day without either one. Participants gave feedback on their stress, mood, and fatigue. Also, their heart rate and salivary cortisol levels were measured.

The field experiment involved 87 participants during the lockdown periods of April and May 2020. Each had spent at least eight hours in isolation and used a smartphone app to answer questions about their stress, mood, and fatigue.

“In the lab study, we found striking similarities between social isolation and food deprivation. Both states induced lowered energy and heightened fatigue, which is surprising given that food deprivation literally makes us lose energy, while social isolation would not,” says study authors Ana Stijovic and Paul Forbes.

“The fact that we see this effect even after a short period of social isolation suggests that low energy could be a ‘social homeostatic’ adaptive response, which in the long run can become maladaptive,” says psychologist Giorgia Silani, from the University of Vienna.

Previous research has provided evidence of a ‘feedback loop,’ where a lack of social engagement makes us less likely to want to get out into the world and make connections – a sort of loneliness spiral that’s increasingly hard to escape.

Given the fact that we already know how loneliness causes inflammation to go into overdrive, it’s a health problem that shouldn’t be ignored.

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Beat the loneliness trap

Many people think of loneliness as the result of being isolated and not having a lot of contact with people, but this is not the case. There is an important distinction between loneliness and social isolation.

Social isolation means having few social connections or interactions. Loneliness, on the other hand, is a subjective experience.

A person feels lonely when there is a discrepancy between their actual and their desired level of social connection.

In other words, if you perceive yourself as socially disconnected, you will feel lonely.

Some people spend a lot of time alone but don’t feel lonely. Other people are surrounded by family and friends but feel terribly lonely.

If you are feeling lonely, don’t let it get to the point where you lose interest in seeking out social contact. That’s where the health troubles begin.

Volunteer. Start a new hobby. Join a book group. Learn meditation or tai chi. Invite a friend over for lunch.

You can beat the loneliness trap!

Sources:

8 Hours of Loneliness Can Be as Draining For Some People as Going Without Food — Science Alert

Homeostatic Regulation of Energetic Arousal During Acute Social Isolation: Evidence From the Lab and the Field — Psychological Science

Tired of being alone: How social isolation impacts on our energy — Universitat Wien (University of Vienna)

Our Epidemic of Loneliness and Isolation 2023: the U.S. Surgeon General’s advisory on the healing effects of social connection and community

The post Just 8 hours of loneliness triggers dangerous inflammation appeared first on Easy Health Options®.

The truth is, it always seemed like an “old person’s game.”

But now that I am an “older person,” I’m seeing things differently. And I’m re-thinking the possibility of learning to play golf.

It turns out that playing golf just once a month can have a positive impact on heart attack and stroke risk.

And, let’s face it, I’m more likely to golf into my 70s and 80s than I am to jog or play other sports that could lower that risk.

Here’s the latest research on why golf is good for your heart, and how it benefits your health in other ways, too.

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Golf prolongs life, helps prevent heart attacks and stroke

About a decade ago, a group of Swedish researchers at the Karolinska Institutet published a study in the Scandinavian Journal of Medicine & Science in Sports, based on data from 300,000 Swedish golfers.

They found that the death rate among golfers was 40 percent lower than it was among the rest of the population. This translates into living five years longer.

Although a healthy lifestyle (that includes walking on the golf course) and diet may be part of this longer lifespan, the researchers feel confident that playing golf is the significant factor, since the lowest death rates were found in the group of players with the lowest handicap (i.e., the best golfers).

“Maintaining a low handicap involves playing a lot, so this supports the idea that it is largely the game itself that is good for the health,” said Professor Anders Ahlbom, who led the study.

And now, a group led by Dr. Adnan Qureshi, professor of neurology at the University of Missouri in Columbia, Missouri, is preparing to present research demonstrating that regular golfers (defined as those who play at least once a month) are significantly lowering their risk of death from heart attack or stroke.

Dr. Qureshi and colleagues analyzed data from the Cardiovascular Health Study, an observational study of risk factors for heart disease and stroke among adults 65 and older. This decade-long study ran from 1989 through 1999. Subjects had medical exams every six months for the ten-year period, and later follow-ups monitored any occurrences of heart attack or stroke.

During that follow-up period, 8.1 percent of the golfers had suffered strokes and 9.8 percent had had heart attacks.

But only 15.1 percent of golfers had died of these events, compared to 24.6 percent of non-golfers who had also suffered heart attacks or strokes.

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Stress relief is the key

“Regular exercise, exposure to a less polluted environment, and social interactions provided by golfing are all positive for health,” notes Dr. Qureshi.

The common denominator: stress reduction.

The research is clear: unrelenting life stress makes death from sudden cardiac arrest far more likely.

And prolonged stress increases your stroke risk by 59 percent.

How to use golf as a stress reliever

When you watch golf tournaments on TV, it all looks so serious and competitive.

But for stress relief, it’s better to play a social game of golf with a little friendly competition in the mix.

Mostly, you’re competing against yourself, lowering your handicap and getting better each time at those difficult shots.

Here’s what makes golf a great stress reliever:

Endorphins. The act of putting (hitting the ball a short distance) activates your pre-motor cortex to calculate force and direction. If you make the putt (the ball goes in the hole), you’re rewarded with mood-boosting endorphins.

Vitamin D.  Being out in the sunshine lets you absorb vitamin D. Vitamin D deficiency is common in older adults and is associated with high blood pressure — and you know what stress does there.

Cardiovascular exercise. The average golfer walks 4 miles during 18 holes of golf. This is a great exercise, especially since you’re making your way over hills and the other various terrains of the course.

Social connections. Social ties and friendships make you less vulnerable to heart attack and stroke. Studies have associated having more friends with less risk of stroke or heart attack, and it stands to reason, doesn’t it? Friendships make your heart healthier and lower blood pressure. This makes it far less likely you’ll fall victim to a fatal stroke or heart attack.

If you’re not inclined to participate in more vigorous exercise or aren’t able to, teeing off regularly could be a great alternative!

Sources:

1. Golfing regularly could be a hole-in-one for older adults’ health — American Heart Association
2. Play a Round: Golf Has Many Health Benefits for Seniors — BAYADA
3. Golfing Drives Good Health for Older Adults — Tucson Local Media
4. Golf Prolongs Life, Swedish Study Finds — Karolinska Institutet

The post Why golfers who tee off regularly could live up to 5 years longer appeared first on Easy Health Options®.