Author: Green Wisdom Health

Posted on by — Leave a comment

What Could Be Slowing My Weight Loss?

Woman tying shoe to exercise; tips for healthy weight management.

Losing weight is one of the most common New Years resolutions people make each year, but few are able to actually lose the weight they want to lose. People often ask us what they can do to lose weight, or why they are not losing weight even though they are eating healthy food and exercising more often. There are several things that can slow weight loss including high estrogen levels, imbalanced cortisol, or a blood sugar issue. Let’s take a deeper look at what could be slowing your weight loss, and what you can do about it.

Estrogen Dominance

Some experts have claimed that hormones essentially make up who you are, and that if your hormones are imbalanced then your mood, metabolism, appetite, etc. will likely not be balanced either. One common hormonal condition is called estrogen dominance, and it can affect men and women of any age. There are several reasons as to why estrogen levels in Americans have risen over the years, but many experts believe one of the causes is the high number of endocrine disruptors (hormone disruptors) we encounter each day in our plastic products, perfumes, soaps, etc., and the decline in fruit and vegetable consumption. Constipation may also contribute to high estrogen levels because excess estrogen is metabolized by the liver and excreted through stool, but when a person does not have regular bowel movements, the stool may stay in their intestines for longer than normal, allowing the body to reabsorb the estrogen it was trying to get rid of.

Abnormally high estrogen levels can cause several different symptoms in men and women, but some of the most common include mood swings and increased fat deposits especially around the stomach, hips and thighs. High estrogen can also contribute to gynecomastia, a condition in which the breast tissue in a man begins to grow. Eating more organic vegetables and drinking plenty of water each day may help you have regular bowel movements to help balance estrogen levels. You can also take DIM 150 which helps the body metabolize estrogen into the safer forms, and may help balance the effects of high estrogen.

Imbalanced Cortisol

Cortisol is often called the stress hormone, and it is released by the adrenal glands when the body experiences any kind of stress. With the high-stress lives that a large portion of Americans lead, it is easy to have high cortisol, or burned-out adrenal glands which lead to low cortisol. Both high and low cortisol have their own negative health effects and it is to have these tested to make sure yours are balanced. Cortisol can hinder weight gain by increasing our cells’ resistance to insulin, which can cause high blood sugar and weight gain. Imbalanced cortisol can also increase sleep issues, and lead to decreased energy levels which can make exercising more difficult. There are supplements formulated for high and low cortisol, but if you have had not had your cortisol levels tested, a supplement like Pantothenic Acid Complex might help provide the nutrients your body needs to regulate cortisol levels.

Insulin Resistance

Blood sugar issues are increasingly common in America, and is largely due to our high-sugar, high-carb diets. When high amount of carbohydrates (carbohydrates are converted into glucose in the body) or sugar is consumed, blood sugar levels quickly rise. This causes the body to release insulin in an attempt to use and store the sugar, and to keep it from damaging nerves and organs. When this is done every day, the cells eventually start to respond to inulin less and less. This is called insulin resistance, where the cells essentially “ignore” the insulin being produced. So, the pancreas begins to excrete more insulin to try to bring the high sugar levels down, but this taxes the pancreas, and it too will start to get tired and struggle to produce the same amount of insulin it used to.

High insulin levels can contribute to weight gain because it makes the body store the excess sugar you consume as fat. So, if you eat a lot of sugar, then the pancreas produces more insulin which makes the body store more of that sugar as fat. Over time, this cycle of high blood sugar and increased insulin production can contribute to the development of type 2 diabetes and other health conditions. Reducing the amount of sugar and processed carbohydrates you consume is arguably the best step you can take towards balancing your blood sugar levels. Being more active may also help lower blood sugar levels and help the body’s cells respond better to insulin. There are also some supplements like Gluco Support that contain nutrients that may help your body regulate blood sugar levels.

There are many things that may make it more difficult to lose weight, but don’t give up. You can run blood tests through us to see if your hormones, cortisol and insulin levels are balanced and see if any of those could be slowing your weight loss. You can also try some of the supplements mentioned above, along with a diet low in sugar and processed carbohydrates, and more time spent being active. We would love to help you reach your goals this year!

You can listen to our Burning Up Those Stubborn Calories podcast episode here. You can also listen to it on our YouTube channel here.

Posted on by — Leave a comment

Burning Up Those Stubborn Calories

Microphone and computer; are vitamins just expensive urine?
Play

Podcast: Play in new window | Download (Duration: 32:01 — 29.3MB)

Subscribe: Apple Podcasts | Email | TuneIn | RSS | More

Losing weight is one of the most common resolutions people make at the beginning of each year, but this is often easier said than done. We often get questions about why some people struggle to lose weight when they are eating healthy and exercising. There are actually many things that can contribute to slow weight loss, even when you are burning up those stubborn calories each day. In this week’s episode, we discuss some things that can make losing weight more difficult, and what you can do about them.

Some things that could be hindering weight loss include:

  • High Insulin and/or Insulin Resistance
  • Cortisol Imbalance
  • Low Adiponectin
  • High Estrogen

Products Mentioned in Today’s Show

Amino Complete – Amino Complete supports GI health, the repair and rebuild of healthy muscle and connective tissue, and provides essential nutrients for healthy hair, skin, and nails.†

Omega Supreme Liquid – Omega Supreme Liquid provides concentrated triglyceride-form omega-3 EPA, and DHA derived from fish oil. Omega-3 fatty acids are often called “good fats” due to the numerous roles they play in supporting health, including supporting a balanced inflammatory response, assisting triglyceride metabolism, and supporting heart, joint, skin, brain, and nerve function.†

Turmeric Complex – The herbal extracts in Turmeric Complex contain multiple, beneficial compounds with documented ability to help modulate COX enzymes, scavenge free radicals, and promote physiological balance in susceptible tissues in a safe and harmonious fashion.† Meriva®brand turmeric, a key ingredient in Turmeric Complex, combines turmeric extract with phosphatidylcholine forming a bioavailable turmeric phytosome complex that is significantly better absorbed than regular turmeric extracts.

You can also listen to Burning Up Sweet Calories on our YouTube channel here.

Posted on by — Leave a comment

Simple Health Goals for the New Year

Woman doing yoga; simple health goals for the new year.

The new year just began, and along with it many new diets were started, gym memberships bought, and goals and resolutions set, but some of these resolutions may be unrealistic and difficult to stick to. Most people find it easier to work on forming one or two healthy habits at a time, which can help you stick to them long-term. Let’s take a look at a few simple health goals for the new year that you may want to try.

Eating Clean

There are so many different diets out there, with each having their own set of rules, and pros and cons. However, you may find it easier to just try eating “clean”, which means cutting out processed foods and eating whole foods like fruits, vegetables, meat, and fish and minimally processed foods like almond butter. You can tailor a diet like this to fit your needs, you can cut out things like grains, dairy, added sugars, or you can eat all of these things but keep them in moderation and ensure they are organic and nutrient-dense. Strict diets like keto and Paleo work great for some people, but everyone is different and there is no one-size-fits-all way of eating. Always listen to your body and pay attention to how different foods make you feel, and make adjustments when necessary.

You can start by cutting out processed foods like ice cream, frozen meals, chips, pizza, candy, etc. and incorporating more organic fresh or cooked vegetables and fresh fruits, grass-fed meat, wild-caught fish, and healthy fats like organic coconut oil and olive oil. There are some quality chips and frozen meals available, with some being Paleo compliant, but reading the ingredient label on every packaged item you eat is a good habit to get into. When reading ingredient labels look for short lists and ingredients you recognize. The number of food additives the average person is exposed to each week is too long to accurately list, and the long-term health affects of many of them are still unknown, so it’s best to stick to all-natural foods and ingredients.

Exercise

Sedentary lifestyles are extremely common in most of the United States and Europe, and is believed to contribute to the development of some health conditions like diabetes, high blood pressure, heart disease, and possible some cancers. Exercise is so important to our overall health, and it can often help improve mood, cognitive function, heart health, circulation, etc. when done consistently. This does not mean you have to take a trip to the gym every day, because any bit of movement can help. For some people this may mean a walk outside or on a treadmill, riding a bicycle, lifting weights, following a home-workout video, or working out at the gym. You should aim for roughly thirty minutes of physical activity each day. If you are new to exercising, it’s a good idea to start slow and only do what you can, and slowly increase the amount of time you are active.

Stress and Sleep

Many people deal with stress on a daily basis, and this chronic stress can contribute to the development of some serious health conditions like heart disease, heart attacks, stroke, and emotional disorders like anxiety and depression. Sleep issues like insomnia and sleep apnea are also common problems that can contribute to the development of many of the same conditions that chronic stress contributes to. Stress can exacerbate sleep issues like insomnia, while sleep deprivation can make stress worse. So, this cycle of being stressed out and having trouble sleeping, then becoming more stressed due to poor-quality sleep and/or not enough sleep can really take a toll on the body.

Practicing stress-reducing techniques like meditation, yoga, a hot bath, exercise, or something else that helps you relieve stress may help reduce the negative effects stress can have on the body. Getting enough quality sleep each night is also very important, and adults should aim for at least seven hours of sleep each night. Taking a supplement like Pantothenic Acid Complex may help give your body the nutrients it needs to better deal with stress, and may help regulate sleep habits.

This could be the year you reach your goals, but making them achievable can greatly increase your chances of sticking with them. Having a few simple health goals for the new year like forming a new habit each week, replacing a processed food with a healthy food in your diet every few days, or incorporating more relaxation into your daily life can all help to add up to better health this year. Let this be the beginning of a new and healthier decade!

You can listen to our Exercising Consistent Health Habits podcast episode here. You can also listen to it on our YouTube channel here.

Posted on by — Leave a comment

Exercising Consistent Health Habits

Microphone and computer; exercising consistent health habits.
Play

Podcast: Play in new window | Download (Duration: 32:19 — 29.6MB)

Subscribe: Apple Podcasts | Email | TuneIn | RSS | More

With the year just beginning, many people are looking at their daily habits and seeing what they can improve, and many New Year’s resolutions have been made. Some of these resolutions may be unrealistic and difficult to stick to, so forming one or two healthy habits at a time can add up to a big change without making you feel like giving up. In this week’s episode, we discuss exercising consistent health habits, and offer suggestions of how to be healthier this year.

Some good goals to set include:

  • Exercising 3-4 times a week, even if it’s just taking a walk
  • Drinking roughly eight glasses of water per day
  • Reducing alcohol consumption
  • Practice stress-reducing techniques such as taking a warm bath or meditating
  • Reducing sugar consumption, and/or trying a Keto or Paleo diet
  • Spend more time outdoors

Products Mentioned in Today’s Show

  • Pantothenic Acid Complex – The ability of the adrenal gland to respond to physiological stress is supported by botanicals with recognized adaptogenic properties. Eleuthero and rhodiola act on neurotransmitter function, the central nervous system, and cardiovascular function to help the body adjust appropriately when faced with biological, physical, or chemical challenges.† Cordyceps mushroom, known for its revitalizing effects, and pantothenic acid, a B vitamin required for adrenal hormone formation, are also included.†
  • Omega Supreme Liquid – Omega Supreme Liquid provides concentrated triglyceride-form omega-3 EPA, and DHA derived from fish oil. Omega-3 fatty acids are often called “good fats” due to the numerous roles they play in supporting health, including supporting a balanced inflammatory response, assisting triglyceride metabolism, and supporting heart, joint, skin, brain, and nerve function.†

Don’t give up if you make a mistake, just get back up and keep trying. It’s the many small decisions you make each day that arguably play the biggest role in your health, so make those choices as healthy as possible.

You can also to Exercising Consistent Health Habits on our YouTube channel here.

Posted on by — Leave a comment

Health and Wellness Headlines for January 1

Particulate matter exposure aggravates osteoarthritis severity.

Story from GreenMedInfo. Originally posted on January 1, 2020, 8:28 am.

PMID:  Clin Sci (Lond). 2019 Nov 15 ;133(21):2171-2187. PMID: 31696218 Abstract Title:  Particulate matter exposure aggravates osteoarthri… Read the full story on GreenMedInfo.

The protective effects of vitamin E on lung injury caused by high temperature and particulate matter in COPD.

Story from GreenMedInfo. Originally posted on January 1, 2020, 8:08 am.

PMID:  Zhongguo Ying Yong Sheng Li Xue Za Zhi. 2019 Jul 28 ;35(4):293-296. PMID: 31701708 Abstract Title:  [The protective effects of vita… Read the full story on GreenMedInfo.

Associations between ambient air pollution and cancer incidence in Taiwan.

Story from GreenMedInfo. Originally posted on January 1, 2020, 7:43 am.

PMID:  BMC Public Health. 2019 Nov 9 ;19(1):1496. Epub 2019 Nov 9. PMID: 31706295 Abstract Title:  Associations between ambient air pollut… Read the full story on GreenMedInfo.

These findings indicate that Fine particulate matter impairs emotional and cognitive development by disrupting structural synaptic plasticity.

Story from GreenMedInfo. Originally posted on January 1, 2020, 7:17 am.

PMID:  Brain Behav. 2019 Dec ;9(12):e01453. Epub 2019 Nov 11. PMID: 31709780 Abstract Title:  Effects of early postnatal exposure to fine … Read the full story on GreenMedInfo.

The role of magnesium in pathophysiology and migraine treatment.

Story from GreenMedInfo. Originally posted on January 1, 2020, 6:47 am.

PMID:  Biol Trace Elem Res. 2019 Nov 5. Epub 2019 Nov 5. PMID: 31691193 Abstract Title:  The Role of Magnesium in Pathophysiology and Migr… Read the full story on GreenMedInfo.

Exposure to airborne fine particulate matter is associated with impaired endothelial function and biomarkers of oxidative stress and inflammation.

Story from GreenMedInfo. Originally posted on January 1, 2020, 6:31 am.

PMID:  Environ Res. 2020 Jan ;180:108890. Epub 2019 Nov 5. PMID: 31718786 Abstract Title:  Exposure to airborne fine particulate matter is… Read the full story on GreenMedInfo.

Posted on by — Leave a comment

Supporting Energy Levels Naturally

Girl jumping to show energy; supporting energy levels naturally.

Low energy levels and fatigue are common problems today. Many people don’t have the energy to perform necessary chores around the house, let alone enough energy to exercise each day. While some cases of fatigue may be related to a medical condition, many people have low energy levels due to something simple like not getting enough sleep each night, being stressed out, or consuming too much sugar. Let’s discuss some common causes of low energy, and how you can help support energy levels naturally.

Sleep

Getting enough sleep each night can help increase energy throughout the day, improve mood and immune health, and improve the body’s response to stress. While a person’s sleep needs vary, the minium amount of sleep you should get each night is seven hours, with eight or nine being ideal for most adults. Children and teenagers often require ten or eleven hours of sleep per night. However, the quality of your sleep is also important. If you struggle with sleep apnea or another condition that affects your sleep, you may not be getting all the benefits from a full night’s rest. You may also be struggling to sleep deeply or stay asleep due to stress and/or anxiety. Stress-reducing techniques like meditation or taking a warm bath may help.

Diet

While getting good sleep is an important part of increasing your daily energy levels, diet may be even more important. Eating a balanced diet high in fruits and vegetables typically leads to increased energy levels. This is likely due to the nutrients found in those foods, but also due to the effects sugar can have on our energy levels. Sugar and refined carbohydrates like those found in bread and pasta can give you a short boost of energy, but many people find that they experience a rapid drop in energy levels shortly after eating. This drop in energy often leaves you feeling more tired than you did before you ate.

This drop occurs because of the body’s production and release of insulin. When your body senses that there is too much sugar in your body, more than it is accustomed to, the pancreas begins to quickly produce insulin so that blood sugar can be stabilized. However, this quick drop in blood sugar from the insulin can cause energy levels to quickly decrease. This is one of the reasons it’s important to limit sugar consumption, and eat foods that help maintain a healthy blood sugar.

What Can You Do?

Not having enough energy all the time can be frustrating, so try some of these tips on supporting energy levels naturally and see if it improves. You should do your best to get a minimum of seven hours of high-quality sleep each night. You should also consider making some dietary changes like consuming less sugar and refined carbohydrates, and including more organic fruits and vegetables in each meal. There are also some supplements that may help increase energy levels like Immune Essentials which contains mushrooms that not only help support immune health, but also help support cognitive function and healthy energy levels. Pantothenic Acid Complex is another great option that helps improve the body’s ability to handle stress which may help improve sleep quality and energy levels. We always recommend that you talk to your doctor if you are experiencing unexplained fatigue or any other symptom that you are concerned about to make sure it’s not a serious health condition. We want you to feel your best, and have the energy to get through the busy holiday season!

You can listen to our Enjoy Extra Energy Naturally podcast episode on our website here. You can also listen to it on our YouTube channel here.

Posted on by — Leave a comment

Enjoy Extra Energy Naturally

Microphone and computer; exercising consistent health habits.
Play

Podcast: Play in new window | Download (Duration: 31:48 — 29.1MB)

Subscribe: Apple Podcasts | Email | TuneIn | RSS | More

This time of year can be exhausting with all the stress of the holidays, not to mention the increase in colds and flus. Many of our patients have been asking what they could do to boost their energy levels, so we wanted to do a show to discuss what you could take to help you enjoy extra energy naturally for Christmas and the rest of the holiday season.

Some natural ways to help increase energy levels include:

  • Getting at least seven hours of sleep each night
  • Taking a B12 supplement
  • Eat less sugar and refined carbohydrates
  • Exercise several times a week
  • Drink plenty of water each day
  • Consider taking a nap in the afternoon

Products Mentioned in Today’s Show

  • Immune Essentials – Immune Essentials supports immune health with a blend of highly researched and effectively concentrated mushroom extracts combined with the polyphenol nutrient support of green tea.† This formula provides beta 1,3/1,6 d-glucan and a range of bioactive compounds that have been shown to potentiate immune response.† Grown in the USA under rigidly controlled conditions, these mushroom extracts are made with 100% certified organic ingredients.
  • Pantothenic Acid Complex – This formula contains Cordyceps, Rhodiola Extract, Eleuthero Extract, and Pantothenic Acid to help support adrenal function. Eleuthero and rhodiola act on neurotransmitter function, the central nervous system, and cardiovascular function to help the body adjust appropriately when faced with biological, physical, or chemical challenges.† Cordyceps mushroom, known for its revitalizing effects, and pantothenic acid, a B vitamin required for adrenal hormone formation, are also included.†

You can also listen to Enjoy Extra Energy Naturally on our YouTube channel here.

Posted on by — Leave a comment

Nutrients for a Healthy Immune System

Picture of the sun; nutrients for a healthy immune system.

As it starts to get colder outside, sicknesses start to become more common. This is not due to the decrease in temperature, but is likely due to the increased time spent indoors and close to people who may be sick. Couple that with the decrease in vitamin D levels from less sunshine, and you can see why rates of sickness tend to go up during this time of year. We’ll review some nutrients for a healthy immune system like vitamins C and D, and what else you can do to help keep your immune system healthy.

Vitamin C

Vitamin C is an essential vitamin, which means your body cannot produce it, so you must get it from your diet and/or supplementation. It can be found in oranges, bell peppers, kiwi, strawberries, broccoli, etc. Vitamin C has many important jobs in the body like growing and repairing tissue, keeping cartilage healthy, and fighting off free-radicals that could contribute to the development of certain cancers and other health conditions. Explaining the immune-enhancing effects of vitamin C can get quite technical, but to summarize it, vitamin C supports many different cellular functions of the immune system, and helps support the body in making B- and T- cells, which are a crucial part of an immune response.

Vitamin D

Vitamin D has similar effects on the immune system as vitamin C, but vitamin D may also help prevent autoimmune disorders by supporting T cells. In autoimmune disorders, the body has usually lost its ability to differentiate between what is healthy tissue, and what is a dangerous invader, causing the body to attack healthy tissue. T cells help the immune system know what is healthy and what needs to be attacked, so it is very important to make sure you are getting enough vitamin D each day. Your body can synthesize vitamin D from sunlight, but the average person spends very little time outside, and this time decreases in the winter. If you wear sunscreen when you are in the sunshine, the rate of vitamin D production drops dramatically. It is found in some foods like salmon, tuna, beef liver, and some fortified dairy and cereal products. However, supplementation is often recommended due to how common vitamin D deficiency is, and how difficult it can be to get enough from sunshine and your diet.

What Else Can I Do?

Exercising often can also help keep your immune system and the rest of your body healthy, along with drinking enough water each day and eating plenty of organic fruits and vegetables. You should also try to get a minimum of seven hours of sleep each night, and practice stress-reducing techniques as high cortisol may weaken your ability to fight off infections. If you are looking for some supplements to help keep your immune system healthy this season, you can try Immune Essentials which contains several different mushrooms that work to support the immune system as well as cognitive function. ViraPro is another great product to try if you feel like you may have a cold. Supplementing with vitamin C and vitamin D may also be helpful. Keeping your immune system healthy through the winter and throughout the year is so important, so eat lots of organic fruits and vegetables, and don’t forget to wash your hands often!

You can listen to our Winter Essentials for Health podcast episode here. You can also listen on our YouTube channel here.

Posted on by — Leave a comment

Winter Essentials for Health

Microphone and computer; exercising consistent health habits.
Play

Podcast: Play in new window | Download (Duration: 31:27 — 28.8MB)

Subscribe: Apple Podcasts | Email | TuneIn | RSS | More

As it starts to get colder outside, sicknesses start to become more common. This is not due to the decrease in temperature, but is likely due to the increased time spent indoors and close to people who may be sick. Couple that with the decrease in vitamin D levels from less sunshine, and you can see why rates of sickness tend to go up during this time of year. In this week’s episode, we’ll discuss some winter essentials that may help improve the health of your immune system.

Some things that may help impove immune system function include:

  • Regular exercise
  • Supplementing with vitamin C
  • Drink plenty of water
  • Wash your hands often
  • Eat plenty of fruits and vegetables
  • Get enough sleep each night
  • Practice stress-reducing techniques

Practicing these habits daily can help you be healthier any time of year, and with the new year coming up, you could try adding some of these to your New Year’s resolution.

Products Mentioned in Today’s Show

  • Liposomal C – Liposomal Vitamin C provides this key foundational nutrient formulated with liposomal technology. Liposomes are spheres made of phospholipids—the primary building blocks of cell membranes. Owing to this structure, liposomes bond easily with cell membranes to facilitate intracellular delivery of their nutrient cargo.
  • Immune Essentials – Immune Essentials supports immune health with a blend of highly researched and effectively concentrated mushroom extracts combined with the polyphenol nutrient support of green tea.† This formula provides beta 1,3/1,6 d-glucan and a range of bioactive compounds that have been shown to potentiate immune response.† Grown in the USA under rigidly controlled conditions, these mushroom extracts are made with 100% certified organic ingredients.

You can also listen to Winter Essentials for Health on our YouTube channel here.

Posted on by — Leave a comment

Causes and Solutions for Insomnia

Person holding alarm clock; insomnia causes and solutions.

Trouble sleeping is a problem most people have had at some point in their life, but when it is frequent and begins to affect your day-to-day life, you may have a type of insomnia. Insomnia is a common problem, and it can come in the form of chronic, acute, middle, late, initial onset, and comorbid insomnia, with each referring to different types of sleeping issues. Insomnia tends to be more common in people who have depression and/or anxiety, and it can have several different causes. Let’s take a look at some of the causes of insomnia and what you can do about it.

Causes

As is the case with most health problems, insomnia can have many possible causes, which can make it more difficult to find the solution for each person. Insomnia can come in many forms and may be due to certain medications, drug and alchol usage, restless leg syndrome, chronic pain, sleep apnea, stress, anxiety, and/or poor sleep habits. When these issues are addressed and improved, it usually becomes easier to fall asleep and stay asleep. It is important to try to determine the cause of insomnia because it may make it easier to find a solution that works for you.

Solutions

Having insomnia can make sleep a stressful thing which may worsen the problem. Practicing stress-reducing techniques like yoga or taking a hot bath, and getting into a daily bedtime routine may help you fall asleep each night. Avoiding screens at least one hour before bed is recommended because the blue light emitted from phone screens, televisions and tablets can negatively affect your sleep. You should also try to avoid caffeine for about seven hours before bedtime. If your insomnia is caused by restless legs you can try a mineral supplement like Active Multiminerals may help reduce muscle spasms and cramps. If you need something to help you relax before bed, EZ Relax may work for you. It contains L-theanine, GABA, ashwagandha extract, valerian extract and passionflower extract to help promote relaxation.

It is important to get enough sleep each night as chronic sleep deprivation can contribute to the development of many different health conditions, and can affect your emotional health and energy levels. Do your best to form good sleeping habits and work on reducing stress so you can feel your best each day.

You can listen to our Counting Sheep, Need Some Sleep? podcast episode here. You can also listen on our YouTube channel here.