March is Digestive Health Awareness Month!

Despite four Nor’easters in March….spring is close, days are getting longer, and soon plants will begin spouting.  Be mindful of everything coming back to life, the wonderful clean smells of spring, and how awesome you’ll look and feel by limiting the toxins in your environment.  With spring comes newness and an increased desire for us to improve how we look and feel.  When it comes to health, prevention is the best medicine and knowledge of what we put in and on our bodies is a good illness deterrent place to start.

Our digestive health impacts every aspect of our overall health. Our immune system is 70% in our gut. We have over 100 trillion good and bad bacteria know as our microbiota. Within those numbers are 1,000 different species made up of 5,000 distinct bacterial strains. Everyone has their own unique bacteria mixture. Studies suggest that certain bacteria in our gut can treat and prevent many common diseases such as rheumatoid arthritis, cancer, and heart disease. We manufacture 90% of our serotonin (happy neurotransmitter) in our digestive tract. Foods high in tryptophan positively impact brain serotine levels.  Good digestive health requires we make smart choices in our foods and products to improve our mood and overall wellness.

Eating organic, non-GMO fruits and veggies, as well as using non-toxic products are the first steps in preventing disease. Studies show a positive relation between lower cancer risk and high intake of vegetables, fruit, fish, calcium-rich foods and fiber.  As we age, chronic, low-grade inflammation increases throughout our bodies, which causes a drop in serotonin, and the progression of degenerative diseases, such as diabetes, cancer and heart disease to name a few.  Moreover, inflammation is the underlining problem that dictates cancerous tumor origination, progression, and growth.

Our bodies use serotonin to produce the natural amino acid tryptophan which balances and improves our mood and memory.  Tryptophan-rich foods such as, eggs, salmon, turkey, chocolate, oats, dried dates, yogurt, nuts, sunflower and pumpkin seeds, spirulina and peanuts, to name a few support healthy serotonin levels. Be aware that using non-organic, and GMO foods may have toxins (pesticides) which encourage a negative inflammatory response in our body.  Be mindful of diets high in added sugar which are linked to esophageal, small intestine, colon, breast cancer and other cancers.

Give your cells the nutrients they need to thrive, and fight disease. Look for products supported by clinical studies and published in peer-reviewed medical journals. Juice Plus+ is the only product on the market that is supported by numerous independent peer-reviewed studies published in numerous leading medical journals. A healthy diet supported by quality nutritional based supplements that bridge the gap between what we should eat, and actually eat, helps ensure our bodies maintain their ability to ward off disease.

What we put in our bodies is as important as what we put on our bodies. Numerous studies show toxics from various commercial products are absorbed quickly into skin, pass directly into the bloodstream and impact hormones, cause birth defects and other illnesses. Most individuals don’t know that carcinogens are in 28% of all personal care products and 40% of those labeled natural, and these toxins significantly impact our immune system. Toxins (think poison) create cellular inflammation, which feeds cell disease. What you don’t know about your products can harm you!

Unfortunately, regulation on skincare products hasn’t happened since the 1930s, which leave millions of products with toxic ingredients on the shelves for daily use by individuals. When looking for safe products search for companies with strong lobbying efforts that push Congress to pass laws which prevent known toxins from being allowed in our products. Only one company, Beauty Counter, continues to lobby Congress to remove hundreds of toxins from the products we use.

Food safety collage.

Diet Improves Immunity to Disease Including Fighting Cancer

January is Cervical Health Awareness Month. This month is a time to raise awareness on an often silent and potentially deadly disease. Human Papillomavirus (HPV) which is linked to cervical cancer. HPV can be prevented with vaccination, and cervical cancer can be caught early and potentially stopped with regular screening. If screening results in a positive diagnosis your diet will play a role in how your feel and how your body manages the disease.
There is not a disease that can not benefit from a healthy diet based on whole food nutrition. Cancer feeds on sugar and the chemotherapy treatment for cervical cancer increases your blood sugar levels, as does the stress from having the disease. Eating a variety of fruits and vegetables, whole grains, plant-based proteins, and limiting sugar, and processed foods including meats will help your body fight disease and heal. It’s best to omit foods that aren’t organic or that are genetically modified (GMO) because studies have linked these types of foods to disease, infertility, birth defects, toxicity, food allergy and cancer to name a few concerns.
The good news is that studies are mounting on how a healthy attitude, regular exercise and diet impact cancer progression, recurrence risk, and survival. Many of us do not eat the recommended 5-9 servings of fruits and vegetables daily, so bridging the gap with a whole food supplement will ensure your body has the nutrients needed to combat disease. Healthy diets help to reduce inflammation in your body and can be supported with delicious anti-inflammatory, super foods.
Super foods, those that help fight inflammation and disease include, dark leafy greens, namely, raw kale, collard greens, baby spinach (cooked), Swiss chard and other vegetables offer magnesium and provide additional vitamins and minerals. Fruits like blueberries, cherries, strawberries, oranges combat cancer and inflammation due to their high antioxidant and polyphenols (protective compounds found in plants) levels. Other super foods include, Manuka Honey which decreases cancer growth in the breast, skin and colon when combined with chemotherapy. Olive Oil studies show that it kills cancer and shrinks cancer cells, and reduces inflammation. Nuts and seeds also have cancer fighting properties. Good choices are almonds, walnuts, pecans, pine nuts, and cashews along with seeds such as, flax chia, sunflower, and sesame. All of these fight inflammation, cancer and provide various vitamins and minerals and some provide Omegas. For us chocolate lovers, thankfully, dark chocolate contains cancer fighting antioxidants called flavones, but even better is cocoa which contains over 30 mg of Flavones without the saturated fat. You can add coco to oatmeal, smoothies or shakes for a healthy treat.
What we put in our bodies and on our bodies matters! Eating healthy organic, non GMO foods and using products with a similar theme are key to living a quality life until the end of life.

Slow Down Cognitive Decline

Some degree of cognitive decline is inevitable. This may include forgetfulness, trouble remaining focused, and decreased problem solving skills.

Cognitive decline can turn into more serious conditions such as dementia, or Alzheimer’s disease.

Luckily, there are dietary and lifestyle changes you can make that can reduce age related cognitive decline.

Dietary and Lifestyle Changes

• Eat more fruits and vegetables instead of Switch from a western diet high in simple sugars and saturated fats to a Mediterranean diet with more fruits and vegetables.

• Restricting calories could improve memory and learning.

• Exercise stimulates your mind and can lead to enhanced cognitive function

Balance Your Hormones

Throughout your brain there are hormone receptors that transcript all of your genetics, including cognition and behavior. Keeping your hormones balances can prevent cognitive decline and emotional turmoil.

Some of the hormones you should keep in check:

• Estrogen

Studies show that postmenopausal women with higher levels of endogenous estradiol display better semantic memory than those who are deficient

• Testosterone

Higher testosterone levels were linked with better performance on the Mini-Mental State Examination at baseline. Aging men given testosterone replacement showed improved cognition function in a recent study.

Anxiety and Stress

Research shows that those with higher anxiety levels have to exert more energy to function compared to those with little to no level of anxiety. This means that in those with higher stress levels and anxiety that an environment for deterioration of the brain is created.

Meditation is an amazing way to combat stress and anxiety. Studies have revealed that meditation significantly increased cerebral blood flow in several major brain regions.

Sources: Life Extension

Improve sleep to lower chances of heart disease and stroke

Good quality sleep is essential to having a healthy body, and preventing serious illnesses. Lead researcher, Dr Nobuo Sasaki, states, “Poor sleep is associated with cardiovascular diseases such as ischemic heart disease and stroke but the kind of sleep disturbances that are most risky is not well documented. Poor sleep includes too short or too long sleep, difficulty falling asleep, and difficulty maintaining sleep.”

The Mayo Clinic offers some great tips to achieve better quality of sleep.

Stick to a sleep schedule

• Pay attention to what you eat and drink
• Create a restful environment
• Limit daytime naps
• Include physical activity in your daily routine
• Manage worries

Sources:

Science Daily

Mayo Clinic

Mercury’s effect on gene expression

Mercury is a neurotoxin that may trigger a broad range of illnesses when exposed in large, or small amounts. It is a naturally occurring component. Although, the burning of fossil fuels and other forms of pollution increase concentrations of mercury in our air, water, and food.

In large amounts mercury causes severe neurological disorders, most often in people who have consumed highly contaminated fish.

A team of researchers from the Universtiy of Geneva, Switzerland, ran a study that suggest how smaller concentrations of mercury affects gene expression. Even with low exposure, algae showed altered genetics. This can affect the central nervous system of top consumers as mercury concentrations accumulate through the food chain.

Possible symptoms of mercury poisoning include:

• Loss of peripheral vision
• “pins and needles” feelings usually in the hands, feet, and around the mouth
• Lack of coordination
• Impaired speech, hearing, and walking
• Muscle weakness

How to detox from mercury exposure

• Diet – avoid all sugar and milk, limit processed foods
• Beneficial Bacteria – take one quarter to one half teaspoon a day of a high quality probiotic.
• Use bathroom regularly
• Eat garlic and cilantro – both herbs aid in removing toxins from your body.

Sources:

Science daily

Environmental Protection Agency

Mercola

epa.gov

Brain Health Awareness

Are you taking the steps necessary to maintain a healthy brain? What is brain health exactly? Having a healthy brain means that one of your most important organs is functioning at optimal level. This includes your ability to recall memories, problem solve, learn, concentrate, and how you oversee life. It is never too late to adopt healthy lifestyle habits that can reduce your risk of declining brain health. Let’s go through some of the top ways to stay on top of brain function…

Move your body!

Exercising on a regular basis is essential to having a healthy brain. Aerobic exercise increases your heart rate, sending blood to the brain and body; researchers at The University of Texas at Dallas published a new study that found regular exercise improves brain health in aging adults. Those who follow an exercise regime showed an increase in blood flow to the anterior cingulate (region linked to excellent cognitive function in mature brains) and the hippocampus (key region affected by Alzheimer’s disease). You don’t have to spend money or do anything extravagant; even a short, daily walk can promote good brain health.

Don’t just exercise your body, exercise your brain too.

Cardiovascular exercise may show regional blood flow, but if you really want to optimize your brain health mental training is essential. Complex mental training increases your entire brain’s blood flow. This can mean signing up for a class at a local college or online, or reading at home on a regular basis. Not only will you see changes in your memory, mood, and confidence, but your overall quality of life will improve as well. Combining physical and mental exercises could be the best way to improve your overall cognitive function.

Relax.

Even though stress can motivate people to perform and get things done, too much of anything is bad for you, and your brain health. Studies show that stress can have a negative effect on multiple illnesses, and cognitive function. Adding meditation into your routine can reduce stress levels, improve emotional wellbeing, and overall health. The best part is you can practice it anytime, anywhere. There are many variations of meditation you can try to see these benefits, including: guided meditation, mindfulness, yoga, focused attention, or simply relaxed, deep breathing. Keep an open mind, and know that there is no “wrong” way to meditate. Lower daily stress, and bring balance to your mind and body.

Cut out the junk.

Food is fuel, what is in your fuel determines how well your brain and body function. Studies have found that processed food worsens your ability to regulate insulin, promotes inflammation and stress, and impairs brain health. Depriving your brain of quality nutrition is a sure way to speed up cognitive decline. Eating a balanced diet high in fruits and vegetables reduce your risk of heart attack, stroke, and mental illnesses, such as depression and anxiety.

Get enough sleep.

Nobody enjoys feeling sluggish and tired. Not getting enough rest impairs your ability to problem solve, reason, and concentrate. Studies show that sleep restores your brain health by flushing out toxins, and repairing cells. The glymphatic system drains waste from the brain by sending fluids through channels that surround your brain’s blood vessels. Researchers at the University of Rochester Medical Center discovered that this system can help remove a toxin known as beta-amyloid, a protein found in the brain tissue of patients with Alzheimer’s. Getting the sleep your body needs is essential to cognitive function.

Get started today!

A healthy lifestyle reciprocates a healthy brain. No matter what your age is you can embark on the journey of improving your life. It may take a few tweaks and adjustments to your daily life, but with consistency you will begin to see the benefits in no time.

Sources:
Brain Health

Mayo Clinic

Harvard Health

Nih Gov