Diet & Nutrition

The Insidious Link Between Anxiety and Inflammation

Inflammation is one of the responses that the immune system produces to combat a foreign threat, such as a virus or an infection. In chronic inflammation, inflammation lingers for a long period of time — months or perhaps even years — possibly becoming an ongoing condition in the individual’s body. Chronic inflammation has been linked to a number of serious health concerns, including autoimmune disease, diabetes, cardiovascular disease, arthritis, chronic obstructive pulmonary disease (COPD) and more. New research has discovered a link between anxiety and inflammation; although the question of whether anxiety causes inflammation or whether inflammation incites anxiety has yet to be answered, some research suggests that protecting against or reducing inflammation in the body may offer benefits for those who experience anxiety.

How Chronic Inflammation Harms Human Health

Although in general, inflammation is a healthy response to infection or injury, chronic or long-lasting inflammation can eventually become detrimental to your health.

For example, individuals with an unusually high number of markers for inflammation will also have a higher risk of developing chronic medical conditions. Health conditions like metabolic syndrome, obesity, diabetes and cardiovascular disease are more common in those who suffer from chronic inflammation. In addition to the symptoms of the particular disease an individual develops, chronic inflammation can also cause the symptoms like fatigue and body pain.

Causes and Contributing Factors

While the presence of autoimmune disease increases the likelihood that someone suffers from chronic inflammation, there are other factors to consider. If you meet any of these criteria, there’s a higher than average chance that you either suffer from chronic inflammation or will develop the condition in the future.

are age 50 or older
are overweight or obese
consume a diet rich in unhealthy fats and sugar
smoke cigarettes
have low testosterone or estrogen levels
suffer from stress or anxiety
have a sleep disorder

There are other conditions that are often present in those with chronic inflammation. These conditions include asthma, tuberculosis, rheumatoid arthritis and periodontitis. There’s some indication that a poor gut microbiome may also contribute to chronic inflammation. As a result, people who suffer from a chronic peptic ulcer, Crohn’s disease or ulcerative colitis may also be suffering from chronic inflammation.

Taking steps to alleviate inflammation may also help reduce the severity or frequency of symptoms for these other medical conditions. Alternatively, taking steps to boost the health of your gut microbiome may help reduce chronic inflammation.

New Research Finds a Link Between Anxiety and Inflammation

In a recent study, researchers examined a broad sample of subjects, looking for inflammation markers in their blood. They looked for the markers identified as CRP, IL-6, and TNF-alpha in each of the 853 subjects, recording the degree to which the markers were present in each subject. They also asked each of the individuals to complete a questionnaire that focused on the state of mind and level of anxiety each was experiencing.

Upon examining their findings, the research team discovered that men with higher levels of CRP, IL-6 and TNF-alpha also reported experiencing more severe anxiety. Similarly, women with higher levels of anxiety had more of the CRP and IL-6 markers in their blood.

Simply verifying that both inflammation and anxiety are present in the body at the same time still doesn’t prove that one causes the other. Attempting to show that there’s a stronger link between anxiety and inflammation, the researchers administered doses of lipopolysaccharide (LPS) to the test subjects. LPS is a compound that’s known to trigger the immune system’s inflammatory reaction. As expected, inflammation markers in the blood of each subject increased significantly, with the IL-6 marker being the highest. It was also observed that anxiety levels in the participants increased to corresponding levels.

This research confirms the belief that inflammation may be a cause of anxiety and that by controlling chronic inflammation, anxiety may also be reduced. It also suggests that inflammation may increase the risk for diseases other than heart disease, diabetes and anxiety. In taking steps to reduce inflammation by introducing anti-inflammatory foods and nutrients into your diet, you may be able to lower your risk for anxiety and a broad range of other chronic conditions.

How Can You Reduce Inflammation Risk?

In general, processed foods should be avoided and replaced with more natural or plant-based foods. This is because processed foods contain high levels of refined carbs that lead to insulin resistance when consumed frequently or in high quantities. The result is an increase in the production of inflammatory cytokines in your body. Additionally, processed foods have high concentrations of omega-6 fatty acids, which are also an inflammatory agents when consumed out-of-proportion with the balancing omega-3 fatty acids.

Specifically, the following inflammatory foods should be avoided:

refined carbs (white bread, baked goods, etc.)
fried foods
soda and other drinks that include high amounts of added sugar
burgers, hot dogs and other types of processed meats
margarine, lard and shortener

While all plant-based foods make better eating options, these particular foods provide specific anti-inflammatory benefits:

tomatoes
olive oil
kale, spinach and other leafy greens
nuts, including walnuts and almonds
salmon, tuna, sardines and other types of oily fish
fruits, including strawberries, cherries, blueberries and oranges

Even before research linked chronic inflammation with a state of anxiety, it was known that diet affects emotional health. People who eat more processed foods experience more depressive episodes and struggle with stress more frequently. They also feel anxiety more acutely.

On the opposite side of the same token, eating a Mediterranean diet, or a diet comprised largely of plant-based foods, has been shown to lead to better emotional and cognitive health. People who stick to a more natural diet feel generally happier and more energetic. They also experience lower levels of stress, which is also known to trigger feelings of anxiety. A number of natural nutrients may also help protect against inflammation. Supplementing your diet with a high-quality natural formula that provides these nutrients could also help in the battle against inflammation.

This latest research gives us a better understanding of how our diet influences emotional health, particularly feelings of anxiety.

Benefits of Fish Oil for Men Include Better Heart Health, Sexual Health and More

Mar 27 by Ewcopywriting

With its high omega-3 fatty acid content, there is no shortage of the amazing benefits of fish oil for men, including immense advantages for both physical and mental health concerns. Here is what you need to know about how to get adequate amounts of this this nutritional gold and how it can help you to be healthier.

What is Fish Oil

Fish oil is full of valuable omega-3 polyunsaturated fatty acids; while these essential fatty acids are used throughout the body, you are not able to produce them on your own. Because the human body can’t produce omega-3s, it’s important to be intentional about getting these nutritional powerhouses from various dietary sources or supplements.

The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Although EPA and DHA are found in abundance in fish oil, ALA is derived from seeds and oils such as flaxseed, hemp, chia and common vegetable oils.

Good Sources of Fish Oil

The best dietary source of fish oil is fatty fish like sardines, salmon, tuna, herring and mackerel. According to the American Heart Association (AHA), it is advised to make fish a part of your diet at least twice per week. Unless you are intentional about eating a great amount of fatty fish each week, there is a good chance that you are not getting enough omega-3 fatty acids to see the immense benefits.

Other good sources of omega-3 fatty acids are certain plant oils, including canola, soybean and flaxseed. Chia seeds and walnuts are good sources if you need a quick and portable source. You may also find these omega-3s in fortified foods, including certain types of yogurt and eggs. Be sure to carefully read the labels if you are looking for foods that have been fortified with these fatty acids.

As with most of your nutritional needs, you can also look into supplements that provide fish oil as a viable way to provide extra insurance. If looking into supplements, keep in mind that studies have shown that taking a fish oil supplement with a meal that contains fat may work to boost the rate of absorption. According to the National Center for Complementary and Integrative Health, a fish oil supplement is unlikely to cause major negative side effects.

Benefits of Fish Oil for Men

Now that you know where to find these essential fatty acids, you need to know why it is so important for you to make this effort. Here are some of the primary benefits of fish oil for men.

Heart Health

Heart disease is the leading cause of death for males in the United States. This statistic makes it worth the time to discover ways that you can help to mitigate this risk. Taking in adequate amounts of fish oil may reduce triglyceride levels and blood pressure. Additionally, the heart-healthy omega-3s may also lower levels of bad cholesterol in the body.

Sexual Health

So why is taking in the recommended amount of fish oil particularly beneficial to men? A 2020 study suggested that taking a fish oil supplement led to a higher volume of semen for men. Men who took a fish oil supplement also boasted a better profile for the hormone that regulates the production of sperm. Together, these results suggest that fish oil supplements may be beneficial in both fertility and sexual function.

Eye Health

A recent study showed that adequate amounts of fish oil could treat inflammatory eye diseases while also reducing the risk of developing age-related macular degeneration (AMD). In addition, the American Academy of Ophthalmology (AAO) recommends getting a sufficient amount of fish oil in the diet in order to reduce the symptoms of dry eye.

Mental Health

A growing body of research indicates that people who struggle with depression may exhibit inadequate levels of omega-3 fatty acids. In addition, studies have demonstrated a link between low levels of fatty acids and cognitive decline. Other studies have shown that EPA and DHA may be helpful in fending off dementia, Parkinson’s disease and certain types of post-traumatic stress disorders.

Other Benefits of Fish Oil for Men

The benefits of fish oil for men do not stop with the above categories. Men who are intentional about getting the recommended daily amount of fish oil can also feel good about lowering the risk of developing prostate cancer, seizures related to epilepsy, stroke and more.

Over all, it is clear that it is a good idea for men to make the intake of fish oil one of the cornerstones of a healthy eating plan. With so many specific benefits to men, you owe it to yourself to make this commitment to obtaining a sufficient amount of fish oil from your daily diet. The specific benefits of fish oil for men make it worth the time to consider how it may be possible to improve your health and wellness via this avenue.

Research Indicates Modern Life Destroys Gut Microbiome

Mar 19 by Ewcopywriting

As more research becomes available, it is becoming clear that modern life destroys gut microbiome, contributing to a variety of health issues in the process.

What is the Gut Microbiome?

The gut microbiome is the term used to refer to the ecosystem of living things that exist in the large intestine and throughout your gut. This microbiome is home to trillions of bacteria, fungi and viruses. Today’s dietary preferences and modern life destroys gut microbiome, leading to a myriad of problems. The promising news is that there are steps that you can take today to encourage and support a healthy balance of bacteria throughout your digestive tract.

Why it is Important to Maintain a Healthy Gut Microbiome

The bacteria in our bodies play an integral role in the functioning of the gut. While many people think that a well-oiled gut microbiome is there to just break down food, this system is also responsible for a host of other bodily functions. In fact, many physicians will start to explore the health of your gut as a first step in isolating, diagnosing and treating a wide variety of concerns.

Gut health has a significant effect on the function of your immune system, digestive activity, sleep patterns and more. By taking steps to boost the function of your gut microbiome, you can improve your overall health and well-being. This includes your physical health as well as your emotional and mental health.

How Modern Life Destroys Gut Microbiome

In recent years, scientists have begun to discover how modern life destroys gut microbiome. A 2009 study demonstrated how increased consumption of processed foods is a major contributing factor to a weakened microbiome. This includes eating too much conventionally raised meats.

In addition, the overuse of antibiotics is also a significant reason why people may be having issues with their gut. Numerous studies have shed light on the fact that children who take too many antibiotics early in life are at a greater risk of developing celiac disease, obesity, asthma and more. Other factors that reduce the ability of the body to harbor healthy bacteria include the overuse of pesticides and reliance on antimicrobial products.

Doctors also point out that a proclivity in recent times to more cesarean births could potentially minimize the number of healthy microbes that a newborn brings into their system as they pass through the birth canal. Without this passage, the baby is not likely to receive as many as these healthy bacteria, negatively affecting the gut microbiome.

Steps to Take to Encourage a Healthy Gut Microbiome

It is important to understand that the gut microbiome is a fluid entity. Everyone has an individual gut microbiome profile unique to their body and lifestyle. The makeup of your gut microbiome changes over time. It is also possible to take steps to influence the microbiome so that it is functioning at optimal levels. Here are just a few ways that you can encourage a healthy gut microbiome for better health.

Choose the Right Foods

What you eat has a profound effect on the health of your gut microbiome. Choosing foods that are high in fiber should be your first step in improving this system. It is also a good idea to incorporate fermented foods, such as kefir and yogurt, into your diet on a regular basis. Eating prebiotic foods, including bananas, oats and apples, will also promote the development of healthy bacteria in the gut. In the end, you want to choose a varied diet that is rich in whole grains, polyphenols and vegetables if supporting a healthy microbiome is important to you.

Take a Probiotic Supplement

Probiotics deliver living and helpful bacteria into your gut. Taking a supplement that provides probiotics can go a long way towards maintaining a healthy gut microbiome.

Breastfeed

If you are considering having children, you can promote a healthy gut microbiome by breastfeeding your new infant. Research has shown that babies who are breastfed for a period of at least six months build up greater amounts of the beneficial Bifidobacteria compared to infants that are bottle-fed.

Avoid Temptation to Over-sanitize

It is important to keep in mind that the presence of bad bacteria helps to train your body to recognize what is a true danger. The overuse of sanitizing products deprives the immune system of the chance to react appropriately. Over-sanitizing can possibly lead to bacteria resistance and contribute to the development of superbugs. While you should wash your hands before eating and after using the bathroom, it is better to resist the temptation to over-sanitize.

Limit Use of Antibiotics

In addition to limiting your use of sanitizing products, you should also be wary of leaning on antibiotics too much. Antibiotics are not able to discriminate between good bacteria and bad bacteria, killing the productive bacteria in the process. This is why many physicians recommend taking a probiotic supplement when on antibiotics.

Understanding how your lifestyle may be negatively impacting your gut microbiome and what you can do to keep it in proper alignment will encourage good overall health across a multitude of body functions.

National Nutrition Month: Personalize Your Plate for Better Health

Mar 15 by Ewcopywriting

Springtime is the perfect opportunity to examine your diet and what changes you can make to lead a healthier and more energetic life. Throughout the month of March, National Nutrition Month is designed to provide a wealth of information and practical advice so that you can further your own health and wellness goals. Here is more information about this informative campaign and how you can leverage this information to improve your own well-being before March is over.

What is National Nutrition Month?

During National Nutrition Month, the Academy of Nutrition and Dietetics takes center stage by providing a host of healthy eating goals and tips. The 2021 theme is Personalize Your Plate, encouraging people to create a myriad of nutritious meals to meet their own dietary needs and that also align with cultural preferences. The premise of the theme is that your food choices reflect your individuality and unique needs.

National Nutrition Month was initially launched in 1973 as National Nutrition Week, transforming into a month-long event in 1980 as more Americans took an interest in their nutritional needs. As part of the observance, the second Wednesday of March is designated as Registered Dietitian Nutritionist (RDN) Day, honoring the dedication of RDNs to supporting the nutritional goals of people all over the world.

Key Messaging of This Initiative

Over the course of the month, the campaign focuses on weekly themes to guide the emphasis on healthy eating.

Week One: Eat a Variety of Nutritious Foods Every Day

Variety is the spice of life as well as your eating routine. Being intentional about eating a variety of nutritious foods each day will go a long in helping you to make the most out of your diet. This includes picking foods from every food group, taking the time to hydrate properly, avoiding distracted eating and learning to read food labels so that you can make informed decisions.

Week Two: Plan Your Meals Each Week

You cannot expect to stick to a solid diet regimen without a solid meal plan. Planning your meals each week and making sure that you always have the right foods on hand will ensure that you are ready to make quality diet choices. This includes keeping healthy snacks within your reach so that you are not tempted to over-indulge.

Week Three: Learn Skills to Create Tasty Meals

The more confident that you are in the kitchen, the more likely that you are to eat better. Make it a goal this week to share meals with others, limit your food waste and experiment with ingredients that are new to you.

Week Four: Consult a Registered Dietitian Nutritionist (RDN)

Employing the assistance of an RDN will help to empower you to choose the right foods for your personal needs. This personalized approach will pay off in the long run.

By following these weekly goals, you will naturally begin to eat healthier. In the end, you want to be sure that you are eating a diet that is full of an abundance of whole grains, lean proteins, low-fat dairy products and plenty of fruits and vegetables. When it comes to healthy eating, it is all about balance. While the occasional indulgence is acceptable, keeping whole foods as the cornerstone of your diet will yield the best results.

Get Involved

There are a number of ways that you can get involved in participating in this event. Start by planning new meals with your family. You can also give back to your community by organizing a food donation drive. Or try arranging an online cooking demo with local chefs or healthy eating experts. Many people find success in planting a pea patch at your workplace or school. The possibilities are endless.

Remember that a healthy diet incorporates a wide array of foods. If you feel yourself falling into a rut with your eating, consider stretching your culinary horizons to include more ethnic food. Focusing on meals with a global influence will keep you from getting bored as you introduce your taste buds to healthy eating from every corner of the map.

Using Supplements to Fill in the Gaps

Even the best-laid healthy eating plan can fall short in important areas. In order to ensure that you are fueling your body with everything that it needs, look into the use of a targeted vitamin/mineral supplement to suit your specific health goals.

Two high-quality supplements on the market are the Vitachron Female and Vitachron Male. Vitachron offers a specific formula of vitamins and minerals designed to provide the perfect adjunct to a healthy diet for both men and women. This extra nutritional support will help the body to perform biological tasks needed in everyday life.

Make the most out of this month by leveraging the advice and recommendations to improve your personal diet. You owe it to yourself to nourish your body properly so that you can live a long and happy life.

The Best Nutrients for Strong, Healthy Hair and Nails

Mar 08 by Ewcopywriting

There are a number of challenges that can stand in the way of enjoying beautiful, healthy hair and nails. Understanding these challenges and why your hair and nails may not look as healthy as they could is the key to finally achieving the results you desire. Read on for more information about what you can do to support optimal hair and nail health.

Challenges to Maintaining Healthy Hair and Nails

Many people erroneously believe that the appearance of their hair and nails is something that they can control with topical solutions. While this is true in some cases, hair and nail symptoms are often simply a sign of some type of internal issue. Because you cannot see these internal issues, it can be challenging to pinpoint why you are suffering from brittle nails, dry hair or other problems.

The answer to hair and nail health often lies in the health of the keratinization process in your body. This process happens when dead cells exfoliate and make way for fresh and newer cells. A healthy keratinization system will be reflected in healthy hair and nails. In order for your keratinization to function at optimal levels, your kidneys and thyroid also need to be working properly.

Why Your Hair and Nails Are Suffering

There are a number of reasons that may explain why your hair and nails are suffering. One of the most common reasons is a nutrition deficiency. Deficiencies in B vitamins, calcium and zinc are particularly troublesome if you are having issues strengthening your nails or maintaining healthy hair.

In addition to basic nutrition deficiencies, you may notice these issues if your hormone system is out of whack. This includes improper function of the thyroid. Low thyroid function is a primary cause of thinning hair.

A congested liver is another culprit for hair and nail issues. Too much stress may aggravate your hair as well as your nails, making it important that you take the necessary steps to reduce stress levels.

Best Natural Nutrients for Healthy Hair and Nails

The key to supporting the health of your hair and nails is to ensure that you are nourishing them with the right vitamins and minerals.

B Vitamins

Boosting your intake of B vitamins, particularly biotin, is one of the best things that you can do to improve the health of your nails and hair. By encouraging healthy cell growth, B vitamins are crucial in this endeavor. Biotin is found in high amounts in organ meats and can also be obtained through supplements.

Calcium

Calcium is not just useful for strengthening bones. You can also use this essential mineral to promote healthier nails and hair. If you are deficient in calcium, you may notice an increasing amount of hair loss or weak nails. Most adults do not get enough calcium in their diets naturally, making it important that you supplement as needed.

Selenium

Found in soil, water, and various plant materials, the essential trace mineral Selenium has been shown to reduce hair loss and treat the root cause of dandruff by treating a dry scalp. Selenium is found in seafood, eggs, animal kidneys and Brazil nuts.

Zinc

A regular supply of zinc to the body will promote optimal hair and nail growth. Without adequate levels of zinc, you may notice white spots on your nails. Animal proteins are the best source of zinc. Vegetarians can find zinc in black beans, soy products, almonds and cashews.

Methylsulfonylmethane (MSM)

This dietary supplement is used to treat a variety of conditions, including unhealthy nails and hair. MSM has been demonstrated to strengthen keratin levels in the body, thus improving the health of both your hair and your nails. The supplement can be found in capsule or powder form, making it easy to find the right dosage for your needs.

Horsetail

Horsetail is an herb that is increasingly used to boost the appearance and health of your nails and hair. The plant is particularly helpful when looking to treat brittle nails or to stimulate hair growth. You can use the herb either topically or internally in supplement form.

Hyaluronic Acid

One of the latest beauty treatments picking up steam is hyaluronic acid. Found naturally in the body, this acid is found in the skin, connective tissue and eyes. You can also apply it in concentrated form topically to your nails and hair in an effort to reinforce their natural structure, lock in moisture, and promote elasticity.

You do not have to resign yourself to weak and brittle nails or thinning hair. With the right diet and supplement choices, you can cultivate an environment in your body that promotes healthy hair and nails.

Leveraging Probiotics for Weight Loss

Mar 01 by Ewcopywriting

Obesity is one of the most common health conditions throughout the world. Being overweight can lead to a host of chronic medical conditions that may shorten your life expectancy and cause serious issues as you age. As such, the medical community is always looking for ways to combat this growing health crisis. In recent years, the use of probiotics has emerged as a potential way to encourage weight loss and live a healthier lifestyle. Here is what you need to know about probiotics and how you can leverage this to shed that weight once and for all.

What Are Probiotics?

To understand how to use probiotics for weight loss, you need to learn more about these live microorganisms. Some foods boast naturally occurring probiotics while other products intentionally include this feature for health purposes. The most common way that most people get their probiotics is through the use of dedicated supplements. These supplements offer significant doses of live bacteria, most commonly in the form of Lactobacilli and Bifidobacteria. These live bacteria are primarily known for their ability to boost the presence of healthy gut bacteria.

Benefits of Probiotics

Over the last few decades, scientists have zeroed in on how probiotics can be instrumental in boosting the function of the body’s immune system, lowering levels of harmful inflammation and aiding in the ability of the nervous system to work at optimal levels of productivity. In addition, some research has also demonstrated that the use of probiotics may be beneficial when treating certain skin and oral conditions.

Probiotics are also the star when it comes to improving your gut health. A balanced gut microbiome is essential to your overall health and wellness. The connection between gut and brain health has suggested that probiotics may prove useful in treating some types of anxiety and depression.

Leveraging Probiotics for Weight Loss

One of the most exciting emerging benefits of probiotics is how these supplements may be able to aid in weight loss efforts. Recent research has shown that the risk of obesity can be related to the gut microbial dysbiosis.

Because they are active microorganisms, probiotics are known for their ability to regulate and improve the gut’s microecosystem. This may lower levels of chronic inflammation and oxidative stress. As a result, probiotics may be instrumental in preventing and treating obesity through their ability to regulate and support the gut microbiota.

Additionally, the use of probiotics is believed to improve sensitivity to insulin. The live microorganisms may also positively influence your appetite and metabolism.

A 2019 study out of China looked at 12 randomized controlled trials to determine the effects of probiotics on obesity. The findings of the meta-analysis found that 10 of the studies demonstrated changes in body weight, 11 showed positive reductions in BMI, eight studies reported a change in the circumference of the waist measurements and nine studies showed reductions in fat mass with six demonstrating a change in fat percentage.

Protecting Against Weight Gain

An additional study demonstrated that the use of probiotics may also guard against future weight gain. A study of 20 men in 2015 gave the participants a multi-strain probiotic over the course of four weeks as they followed a high caloric and high fat diet. The men on the probiotic gained 3.12 pounds as compared to 5.06 pounds for the participants who took the placebo. All of the men were at a healthy weight when the trial started.

Because obesity is such a widespread health issue for nearly any developed nation, the results of this research could have potentially significant advantages in the battle against the bulge.

Incorporating Probiotics Into Your Diet

Up until the time when the use of supplements became mainstream, health-conscious individuals were forced to get their probiotics from food. The most common food that people turn to for probiotics is yogurt. However, it is important to note that not all yogurt contains live probiotics. Because of this, you need to be intentional about choosing yogurt that contains active or live cultures.

Other good sources of probiotics include sauerkraut, kimchi, tempeh, kefir, pickles and some types of cheese. Clearly, not everyone enjoys a steady diet of these types of foods. If this is the case, you can turn to a high-quality supplement that provides both probiotics and prebiotics to ensure that you are getting adequate amounts of probiotics into your daily diet. For some individuals, this is a much easier way to ensure adequate amounts of probiotics to promote weight loss.

Regardless of whether you are looking to lose weight or improve your gut microbiome, it is likely worth your time and monetary investment to explore how probiotics can boost your overall health and meet all of your wellness goals.