Tag: Exercise

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How Physical Health Affects Emotions

Woman running; how physical health affects emotions.

This year has been one of the most stressful years of many people’s lives, and depression and anxiety has become much more common all across the U.S. and much of the world. Now that the holidays are approaching and stress levels are rising even higher, some people are trying to cope in unhealthy ways by drinking more alcohol and/or making poorer food choices like eating more sugar and processed foods. While you may think drinking more alcohol or eating whatever you want will help you deal with these negative emotions, it can actually make them worse. Your physical health affects your emotions in several ways, and it’s so important to keep yourself as healthy as you can both physically and emotionally during this time.

Liver and Kidneys

The health of your liver and kidneys could play a role in your emotional health. In traditional Chinese medicine, each organ is connected to different emotions. So, it is believed that if your liver is diseased or not functioning optimally, you may experience feelings of anger, frustration, bitterness, irritability, and/or resentment. If your kidneys are not functioning optimally, you may experience feelings of fear, isolation, and insecurity. So, if you begin consuming too much alcohol (especially if you are also dehydrated), it could put a strain on your liver and kidneys, and could contribute to feelings of anger, fear and isolation. Poor liver or kidney function could also affect sleep patterns and energy levels, potentially worsening any negative emotions you’re already experiencing.

Gut Health

Poor gut health is incredibly common, and a majority of the American population deals with at least one digestive issue on a regular basis. Things like food allergies/intolerances, irritable bowel syndrome, poor digestion, diarrhea, constipation, and more serious conditions like Crohn’s disease have all become much more common over the last few decades. The rise in these conditions is mostly attributed to the processed foods we eat that can wreak havoc on our digestive systems and the rest of our bodies. While this can greatly affect our physical health, it can also have an affect on your emotions. Most of our neurotransmitters like serotonin, dopamine and GABA are produced in the gut by the bacteria found there. These neurotransmitters are critical for healthy mood and sleep regulation, and feelings of happiness and well-being. This is believed to be one of the reasons some studies have linked probiotic consumption with decreased cases of depression and anxiety.

What Can You Do?

Fortunately there are several things you can do to help support your physical and emotional health. Be careful about the amount of alcohol you consume and how often you drink it. Studies have shown that chronic and excessive consumption of alcohol can contribute to weight gain, and the development of insulin resistance, liver disease, dehydration, and alcoholism. Be sure to drink plenty of water each day, especially on any days that you consume alcohol, or engage in activities that make you sweat. You can also take a product like Liver Support & Detox to help provide some of the nutrients your liver needs to function optimally. Try to cut out processed foods and beverages as much as you can, as well as foods high in refined carbohydrates like breads, pasta and pastries. You can also take a probiotic to help support the good bacteria in your gut. It’s time we start viewing the human body as a whole, connected unit.

You can listen to our Emotional Health Takes Physical Effort podcast episode here. You can also listen on our YouTube channel here.

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How You Can Be Healthier Now

A man exercising to show how you can be healthier now.

People often postpone taking care of their health until a serious condition arises or symptoms begin to affect their day-to-day lives. Sometimes it is too late for the body to heal completely, or it may take much more work than if the individual had begun taking care of their health earlier in life. However, some people don’t understand how important health is, and even more people don’t know what to do to improve it. Let’s look at how you can be healthier now by making a few simple changes.

Exercise

Many people underestimate the importance of regular exercise. While most Americans lead sedentary lifestyles, humans tend to be much healthier when they exercise regularly. Many experts believe that a sedentary lifestyle is a major risk factor for many serious health conditions including heart disease and diabetes. Exercising reguarly over time can improve cardiovascular health, decrease high blood pressure, decrease stress, improve breathing, improve mood and sleep quality, increase energy, and strengthen muscles and bones. That is not a complete list of all the potential benefits that can come with regular exercise, and exercise doesn’t have to be hard.

Try taking a short walk each day and slowly increase the duration of your walk every few days. Some people prefer to lift weights as their form of exercise, but always remember to listen to your body and work with someone who can teach you the correct form. Lifting weights is a great way to build muscle to keep your body and bones strong, but lifting weights incorrectly can cause an injury, so always ask a professional if you are just getting started, and listen to your body so you don’t push yourself too far.

Healthy Eating

Your diet is arguably the biggest contributor to your overall health, and eating more healthy foods can have a big impact on your health. Processed foods like frozen prepared meals, chips, packaged cookies, sodas, etc. have ingredients that may be harmful. Artificial preservatives, flavors and colors are some of the most common food additives, and can be some of the most dangerous due to how much the average person consumes. Sugar is another ingredient found in high amounts in sodas, cookies, candy and other sweets. Overconsumption of sugar comes with a long list of potential health effects, and entire books have been written about the dangers of sugar. So, replacing processed foods, sweets and sodas with healthy foods like good fats, fruits and vegetables, and responsibly-raised meats is always a good change to consider making.

Supplements

Adding a supplement regimen to a healthy diet is a good way to help ensure you are getting enough of the nutrients you may be lacking. The vitamin and mineral profile of fruits and vegetables has steadily decreased over the years as the soil gets depleted, so eating a clean diet still may not provide all of the nutrients you need. You can start off with a small supplement plan that includes the basics like a good multivitamin, fish oil, and magnesium, and then you can add in more specific supplements based on your individual needs. Having a blood test done will also give your healthcare professional the information they need to make a more individualized supplement plan.

Every little decision you make each day adds up, so make as many good choices as you can, no matter how small. Take the stairs sometimes, go for a walk, replace soda with water, eat more fruits and vegetables, and anything else you can do to improve your health. Making healthy choices early in life and throughout your life may help decrease your risk of developing certain health conditions. Working towards being healthier doesn’t have to be a negative experience, look at it as an investment in your health and well-being, and try to stay positive each day.

You can listen to our Are You in Optimal Health? podcast episode here. You can also listen to it on our YouTube channel here.

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Balancing Blood Sugar Levels

Cinnamon and sugar; balancing blood sugar levels.

Diabetes is a serious condition that affects an estimated 10% of the population in the United States, and that number is expected to increase over the next few years. Blood sugar problems that have not yet developed into diabetes are even more common, but can often be reversed if caught early enough. The most likely causes of blood sugar imbalances are a poor diet, lack of exercise, and excess weight. Fortunately, these are all things that are in your control, meaning you may be able to greatly lower your risk of developing diabetes and other conditions related to blood sugar imbalances. Let’s take a deeper look at some lifestyle factors that can affect blood sugar, as well as some ways to help balance blood sugar levels.

Poor Diet

The Standard American Diet (SAD) typically consists of foods high in sugar, calories, carbohydrates, and bad fats, and low in fiber, vitamins, minerals, and protein. This diet has been linked to the development of many different health issues like diabetes, heart disease, autoimmune diseases, and certain cancers. A diet high in sugar is especially harmful to someone with a family history of diabetes as they are usually at a higher risk of developing diabetes.

When sugar or simple carbohydrates (like bread, pasta, and grains) are consumed, insulin levels in the body quickly increase to deal with the excess amount of sugar in the blood, but when insulin levels are continually high, the body starts to respond to it less and less. This causes the pancreas to produce more insulin to try to compensate, causing the body to respond less, leading to a vicious cycle. Eventually, the pancreas can no longer keep up and blood sugar levels remain high, which can contribute to the development of type 2 diabetes, and potentially more serious complications like organ damage, decreased vision, and nerve damage.

Excess Weight

Being overweight is another risk factor for diabetes, though it not fully understood how. Some research has shown that fat cells may be more resistant to the effects of insulin than muscle cells are, meaning the less muscle mass and more fat you have, the harder it is for your body to respond to insulin properly. It may also contribute to the development of diabetes through poor lifestyle choices. A person that is overweight likely does not eat a balanced diet or exercise regularly, and they may also have hormonal issues that can increase their risk of developing diabetes and other conditions.

Sedentary Lifestyle

Most Americans spend the majority of their day sitting. Many people have office jobs that are sedentary, and also have habits outside of work like watching tv or playing video games that are sedentary. This lack of exercise is believed to contribute to weaker bones, higher levels of body fat, decreased muscle mass, decreased energy, depression, an increased chance of hormonal imbalances, and an increased risk of blood sugar disorders like diabetes. Exercise has many potential benefits, and just walking for thirty minutes a day is usually enough to see some of these benefits. Exercise can help reduce triglyceride levels and raise HDL (“good” cholesterol) levels, improve quality of sleep, improve mood, improve memory and cognitive function, increase energy levels, and many other potential benefits.

Effects on the Immune System

High blood sugar can also negatively impact the immune system in a few different ways. When blood sugar levels are too high, it can cause the body to release molecules that hinder the body’s natural immune defenses. People who have diabetes may also have nerve damage and poor circulation which can contribute to a weaker immune system. Sugar consumption can affect the performance of white blood cells and increase inflammatory markers in the body, even if you do not yet have high blood sugar levels. Elevated cortisol levels have also been associated with high sugar consumption, which can tax the adrenal glands and further decrease immune system function.

What Can You Do?

One of the best things you can do to decrease your risk of developing diabetes (and for increased health overall) is to cut out processed and sugary foods, and replace them with whole foods like nuts and seeds, grass-fed meats, fruits and vegetables, and good fats like coconut and olive oil. You should also be as active as you can which can mean going to the gym, doing a workout or yoga routine at home, or going for a walk a few times a week. Eating a healthy, balanced diet and exercising regularly may also help you maintain a healthy weight which may further decrease your risk of developing diabetes and other health conditions.

There are also some supplements that may help maintain healthy blood sugar levels. These include:

  • Gluco Support – Supplies a powerful mix of nutrients and botanicals that efficiently help support normal glucose metabolism, structure and function of basement membranes such as nerve tissue, and insulin sensitivity.†
  • Probio-Ease – This shelf-stable, 50 billion CFU formulation contains a blend of 7 select probiotic species with Sunfiber®, a low-FODMAP certified prebiotic. This formulation provides comprehensive microbiome, immune, and healthy inflammation support in one convenient capsule.†
  • Berberine –  Belongs to a class of naturally occurring alkaloids found in the roots, rhizomes, and stem bark of a number of plant species. Studies with berberine in people with diabetes show that it exerts multiple beneficial effects on glucose and lipid metabolism.†
  • Perfect Plant Protein (Vanilla Bean) – This formulation combines USA-grown, sustainable pea protein with microbiome-nourishing prebiotics and antioxidants. This great-tasting, bioavailable, and easy-to-digest protein formulation is 100% dairy-free and non-GMO.†

You are not doomed to have diabetes just because you have a family history of it, there are things you can do to help decrease your risk. So make good choices about food and exercise, it’s more important than you think!

You can listen to our How Blood Sugar Affects Immunity podcast here. You can also listen to it on our YouTube channel here.

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Simple Health Habits to Have

Green vegetables; simple health habits to have.

The last few weeks have caused increased stress and anxiety for many people, and many have been consuming more alcohol and eating more unhealthy foods to deal with these feelings. Many people have also had a loss of daily structure due to job losses and businesses closing, which can increase stress and may contribute to depression. Unfortunately, these things can take a toll on your mental and physical health. Having a few simple health habits to follow each day can help keep you on track, and help ensure your body is getting what it needs to feel its best.

Eating Healthy

What you eat is one of the biggest factors in your health. Stress and depression often cause people to reach for high-carbohydrate foods and snacks, which can displace healthier foods in your diet. Most of your diet should include fruits, vegetables, and healthy fats and meats, with the occasional healthy treat like dark chocolate. Try to avoid processed foods when possible as they usually contain multiple artificial preservatives, sweeteners, flavors, and/or colors. However, some people are not able to purchase healthier foods right now, so just do your best with what you are able to get.

You should also watch your alcohol intake as excessive alcohol consumption can put a strain on your liver, lead to dehydration, and some research has found that it can accelerate brain aging. There is also the potential for the development of an addiction, so be careful not to overconsume alcohol, and try to include healthy habits like exercise for stress-relief.

Support Your Liver

Your liver is so important to your health because it’s responsible for filtering toxins out of your blood, producing bile for digestion, and hundreds of other vital functions. Habitual alcohol consumption has led to a large increase in liver cancers and diseases over the last couple decades. Researchers have also found that exposure to glyphosate and other chemicals most people encounter everyday can contribute to liver problems, even at doses much lower than regulatory agencies have deemed safe. This is why eating organic produce and staying away from processed, chemical-laden foods is so important. Since it’s impossible to avoid all environmental toxins, it’s a good idea to take a supplement to help support your liver. Liver Support is a great option, and includes milk thistle which is one of the best liver-supporting herbs, along with other ingredients to help support detoxification.

There are a few more healthy habits you should have to be as healthy as you can be. Exercising several times a week, even if it’s just going for a walk is a great habit to get into. You should also do your best to get at least seven hours of sleep each night, and do things that help reduce stress like taking a warm bath, doing yoga, meditating, etc. Focusing on the positive things in your life is another great way to reduce stress and improve your mood. Remember that you can’t choose your circumstances, but you can choose how you react to them.

You can listen to our Time to Reset Your Health podcast episode here. You can also listen on our YouTube channel here.

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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.

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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.

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Exercising Consistent Health Habits

Microphone and computer; exercising consistent health habits.

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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.

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Timing is Everything for Health

Microphone and computer; exercising consistent health habits.

Podcast: Play in new window | Download (Duration: 31:58 — 29.3MB) | Embed

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People often postpone taking care of their health until a serious condition arises or symptoms begin to affect their day-to-day lives. Sometimes it is too late for the body to heal completely, or it may take much more work than if the individual had begun taking care of their health earlier in life. However, some people don’t understand how important health is, and even more people don’t know what to do to improve it. Timing is everything for your health, and taking care of yourself earlier may help prevent or lessen problems in the future.

There are some things you can do now to improve your health, for example:

  • Exercise Regularly
  • Begin a Supplement Regimen
  • Get Regular Blood Work
  • Check for Food Sensitivities and Remove Any From Diet
  • Get Adequate Sleep Each Night
  • Practice Stress-Relieving Techniques
  • Adopt an All-Natural, Clean Diet
  • Reduce Exposure to Environmental Toxins

Products Mentioned in Today’s Show

Omega Supreme – Omega Supreme is a convenient daily omega-3 fatty acid supplement offering 1,000 mg eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the natural, triglyceride form per soft gel.

Active Mag – Active Mag is a blend of four bioavailable forms of magnesium, designed to provide optimal absorption and utilization of magnesium.

You can also listen to our Timing is Everything for Health episode on our YouTube channel here.