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Could Your Mood Issues Be Linked to a Pain In the Neck?
Mood issues affect millions of people worldwide. Low mood is characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that were previously enjoyable. While there are several treatment options available, including medication, many individuals are turning to alternative therapies such as Blair Chiropractic to help manage their symptoms. Let’s explore the importance of Blair Chiropractic in helping people who suffer from mood problems. What’s Blair Chiropractic? Blair Chiropractic is a specific type of upper cervical chiropractic that focuses on correcting misalignments in the cervical spine (generally referred to as the neck). The first two bones in the cervical spine surround the brainstem, which controls several essential functions in the body, including breathing, heart rate, and digestion. Misalignments in the upper cervical spine can disrupt the signals between the brain and the body, leading to various symptoms, including those associated with mood issues. Blair Chiropractic aims to correct these misalignments by using gentle, precise adjustments in the cervical spine. By doing so, it can help restore proper communication between the brain and the body, which may lead to improvements in mood. Mood Issues and Neck Pain One of the main benefits of Blair Chiropractic in treating mood is that it’s a non-invasive, drug-free approach. Many individuals who suffer from mood problems prefer to avoid medication due to the potential side effects, and Blair Chiropractic offers a natural alternative. Unlike medication, Blair Chiropractic works to address the underlying causes of mood issues, rather than simply masking the symptoms by reducing the stress in the nervous system. Low mood can be a complex condition, and what works for one person may not work for another. Blair Chiropractic offers a comprehensive and personalized approach to care, with each adjustment tailored to the individual’s specific needs. By addressing the misalignment of the cervical spine, Blair Chiropractic may offer relief for individuals who haven’t found relief from other treatment options. Another benefit of Blair Chiropractic is that it can help reduce stress and improve overall well-being. Extreme stress is a common trigger for mood problems, and by reducing stress levels in the body, Blair Chiropractic may help alleviate symptoms. Additionally, Blair Chiropractic can help improve sleep quality, which is essential for managing mood symptoms. Proper sleep is crucial for overall health and well-being, and individuals who suffer from mood issues often have trouble sleeping. Blair Chiropractic can help improve sleep quality by reducing pain and discomfort in the body. Blair Chiropractic also can help improve posture, which is essential for optimal wellness. Poor posture can lead to intense pain and discomfort, which can exacerbate symptoms of low mood. By improving posture, Blair Chiropractic can help reduce pain, which may lead to a reduction in mood symptoms. A Natural Approach to Care Blair Chiropractic is an effective, non-invasive, drug-free approach to managing mood symptoms. By correcting misalignments in the cervical spine, Blair Chiropractic can help restore proper communication between the brain and the body, leading to improvements in mood and overall well-being. If you or someone you know suffers from mood issues, consider exploring Blair Chiropractic as a natural, holistic approach to care. Please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
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California's Bold Move: Banning Food Additives Linked to Disease
In a significant step towards improving public health and food safety, California has taken a proactive stance by banning the use of four food additives that have been linked to various health issues. The state's decision marks a noteworthy milestone in the effort to protect consumers from harmful substances in their food. This article delves into the details of this ban, the additives in question, and its potential impact on public health. California’s Food Additives Ban California's recent decision to ban four food additives comes as a response to growing concerns regarding their potential health risks. Each of the substances have been associated with various health concerns, ranging from cancer and reproductive issues to allergic reactions and hormonal disruptions. Here are the four banned food additives: Butylated Hydroxyanisole (BHA): BHA is a synthetic antioxidant often used in food to extend shelf life. Studies have linked it to potential carcinogenic properties, making it a significant concern for public health. Butylated Hydroxytoluene (BHT): Like BHA, BHT is an artificial antioxidant commonly found in packaged foods. It also has raised concerns about its potential cancer-causing effects and is considered an endocrine disruptor. Propyl Paraben: This food additive is a member of the paraben family and is used as a preservative. Parabens, in general, have been associated with hormonal disruption and reproductive issues. Potassium Benzoate: Used as a preservative in various foods and beverages, potassium benzoate has been linked to allergic reactions and hyperactivity in children. The Rationale Behind the Ban California's decision to ban these food additives is rooted in concerns for public health and safety. Research has indicated that these substances may pose significant risks to consumers, especially when consumed over extended periods. With an increased focus on clean and transparent food labeling, the state's decision aligns with the desire to protect consumers from potentially harmful chemicals in their food. The Potential Impact on Public Health By banning these four additives, California aims to improve public health outcomes in several ways: Reduced Cancer Risk: The elimination of BHA and BHT from the food supply may contribute to a reduction in cancer risks, as these additives have been associated with carcinogenic effects. Hormonal Balance: Propyl paraben and the potential elimination of parabens in general can help restore hormonal balance and reduce the risk of reproductive issues. Fewer Allergic Reactions: The removal of potassium benzoate from food products can lead to fewer cases of allergic reactions, especially in children. Safer, More Transparent Food Supply: This ban underscores the importance of a transparent and safe food supply, furthering consumer trust in the food industry. Challenges and Implementation While California's move is commendable, it may pose some challenges for the food industry. Companies will need to reformulate their products to exclude these banned additives, which may require time and resources. However, this challenge is a small price to pay for public health and safety. California's recent ban on four food additives linked to various health issues is a significant step towards ensuring a healthier and safer food supply. This action reflects growing concerns about the potential health risks associated with these additives and the state's commitment to safeguarding the well-being of its residents. With cleaner, more transparent food labels, consumers in California can look forward to making more informed choices and potentially reducing their risk of exposure to harmful substances. This decision serves as a positive example for other states and countries to follow in the quest for a healthier and safer food system.
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What is Potassium Benzoate: What Foods to Avoid & Harmful Side Effects
Potassium benzoate is a food additive that has long been used as a preservative in various processed foods and beverages. While it may seem harmless on the surface, research has indicated that this common additive could pose health risks, especially for children. In this article, we’ll delve into what potassium benzoate is, the harmful side effects associated with its consumption, the foods in which it’s commonly found, and its link to increased allergies in children, supported by reputable sources. What is Potassium Benzoate? Potassium benzoate, also known as E212, is the potassium salt of benzoic acid. It’s widely utilized as a preservative in the food and beverage industry to extend the shelf life of products and inhibit the growth of molds, yeasts, and bacteria. While it may appear as a seemingly benign ingredient on food labels, there are concerns about its impact on health. Harmful Side Effects of Potassium Benzoate Allergic Reactions: One of the most significant concerns associated with potassium benzoate is its link to allergic reactions. Research indicates that it can exacerbate allergies, particularly in children. This can result in symptoms such as hives, itching, and difficulty breathing. Hyperactivity in Children: Potassium benzoate has been linked to increased hyperactivity in some children. Studies suggest that it may have a role in behavioral and attention deficit issues. Carcinogenic Concerns: There have been concerns that when potassium benzoate is exposed to heat and light, it can form benzene, a compound known to be carcinogenic. Although the levels formed are generally low, this is still a significant cause for concern. Foods Containing Potassium Benzoate Potassium benzoate is often used in a wide range of processed foods and beverages to preserve their freshness and extend their shelf life. Some common products where you may find potassium benzoate include: Carbonated beverages Fruit juices Salad dressings Condiments (such as ketchup and mayonnaise) Pickles Processed meat products Jams and jellies Syrups Snack foods Baked goods Potassium Benzoate and Increased Allergies in Children Studies have shown a troubling link between potassium benzoate and increased allergies in children. A study published in the journal The Lancet in 2007 found that a combination of certain food additives, including potassium benzoate and artificial food colors, could increase hyperactivity and allergic reactions in children. Additionally, the British Food Standards Agency (FSA) commissioned research on the effects of artificial food additives, including potassium benzoate, on children’s behavior. The study found that certain additives, when consumed, led to increased hyperactivity in children. Avoid Potassium Benzoate Potassium benzoate, a common food preservative, isn’t as innocuous as it seems. While it serves its purpose in extending the shelf life of processed foods and beverages, it’s been associated with harmful side effects, including allergic reactions and potential links to carcinogenic concerns. Research also has pointed to its role in increasing allergies in children, which is a cause for concern for parents and health-conscious consumers. It's crucial for consumers to read food labels carefully and be aware of the ingredients they’re putting into their bodies, especially when it comes to products that may contain potassium benzoate. Your health and the health of your loved ones should always be a top priority when making food choices.
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What Is Blue Light and How Harmful Is It?
Have you ever found yourself mindlessly scrolling on your phone late at night, unable to tear your eyes away from the mesmerizing glow? We’ve all been there. But did you know that this seemingly harmless habit could be putting your health at risk? In recent years, there’s been increasing concern over the potential negative effects of blue light exposure on our health. Due to modern technology, we’re now being exposed to more blue light than at any previous time. With people spending extensive periods of time in front of screens, understanding the impact of blue light has become a crucial topic. But what exactly is blue light? And how does it affect our bodies? Let’s delve into the basics of blue light and its potential risks to your overall health. What is Blue Light? Blue light, also known as high-energy visible (HEV) light, is a type of visible light with shorter wavelengths and higher energy levels compared to other colors in the spectrum. It’s found naturally in sunlight and plays an important role in regulating our body’s circadian rhythm or sleep-wake cycle. Artificial sources of blue light are emitted by electronic devices such as smartphones, computers, laptops, and tablets, as well as LED lights and fluorescent bulbs, which emit varying amounts of blue light. Since prolonged exposure to artificial blue light sources may have damaging effects on your eyes and skin cells, be mindful of these everyday sources of blue light… 8 Common Sources of Blue Light 1. Natural Sources Blue light exposure from natural sources is unavoidable as it’s present in sunlight and the blue sky during the daytime. While this is essential for regulating our body’s circadian rhythm and supporting mood and alertness, excessive exposure can lead to eye strain, headaches, and sleep disruption. 2. Electronic Devices Electronic devices – such as smartphones, laptops, tablets, and televisions – emit high levels of blue light. With the prevalence of technology in our daily lives, we spend more time staring at screens than ever before, increasing our exposure to blue light. 3. LED Lighting LED lights have become popular due to their energy-saving properties. However, these lights emit a significant amount of blue light, which may contribute to eye fatigue and irregular sleep patterns. 4. Compact Fluorescent Lights (CFLs) CFLs are commonly found in households and are considered an energy-efficient alternative to traditional incandescent bulbs. Like LEDs, CFLs emit high levels of blue light that may cause vision and sleep issues. 5. Environmental Factors Certain environmental conditions can increase our exposure to blue light. For example, living in areas where the sunlight is more intense may naturally increase your exposure to blue light. 6. Medical Treatments Some medical treatments, like phototherapy for skin conditions or jaundice, require exposure to intense amounts of blue light for therapeutic purposes. This type of blue light exposure should be carefully monitored and controlled to prevent any potential harm. 7. Work Environments Various work environments – such as offices, schools, and factories – use artificial lighting that can emit varying levels of blue light. Prolonged exposure to these sources of blue light may contribute to eye strain and fatigue. 8. Lifestyle Choices Certain lifestyle choices also can increase your exposure to blue light. For example, smoking has been linked to intraocular pressure (IOP) and may lead to eye strain and other vision problems. Top 5 Health Risks Associated with Blue Light As technology continues to advance, more people are being exposed to blue light every day. While blue light can have some benefits for our bodies, such as regulating our sleep-wake cycle and improving mood, there are also potential health problems associated with excessive exposure. Here are some of the main health risks commonly attributed to blue light exposure: Eye Strain and Fatigue Excessive exposure to blue light can cause eye strain and fatigue, especially when using devices with screens for extended periods of time. The main reason for this is that the high-energy blue light emitted from these screens isn’t easily filtered by the eye’s natural defenses like other forms of light. Prolonged exposure can lead to muscular discomfort, dry eyes, headaches, blurred vision, and may interfere with your daily routines. Headaches and Migraines For individuals who are sensitive to bright lights or suffer from migraines, blue light exposure can trigger or worsen symptoms. This may be due to its direct effect on the brain’s nerve cells and the blood flow response in the brain. Disruption of Circadian Rhythm Blue light exposure at night may suppress the production of melatonin – the hormone that regulates our natural sleep-wake cycle. This can affect our ability to fall asleep and may result in poor quality sleep, which can lead to mood problems, irritability, or difficulty concentrating throughout the day. When our melatonin levels are depleted, it can slow or halt the repair processes that occur during sleep, leading to slower skin healing and regeneration. Skin Damage Blue light also has been shown to contribute to skin damage by penetrating deeper into the skin than other forms of light. It can cause oxidative stress, accelerate collagen breakdown, and increase the production of free radicals, which can lead to such signs of premature aging as fine lines, wrinkles, and age spots. Also, blue light exposure can cause inflammation in the skin. This occurs when the body’s immune response is triggered by certain stimuli like UV rays or toxins from pollution or digital screens. Inflammatory reactions may lead to accelerated aging processes due to their ability to break down collagen and elastin fibers – vital components responsible for maintaining firmness and elasticity in our skin. Accelerated Aging One of the lesser-known health risks associated with blue light exposure is accelerated aging. As we age, our eyes begin to lose their natural ability to block harmful UV and blue light rays from reaching our retinas. This makes aging individuals more susceptible to the damaging effects of excessive blue light exposure. Also, there may be a link between excess blue light exposure and an increased risk for age-related macular degeneration (AMD). The macula is responsible for central vision and prolonged exposure to blue light may damage its cell structures leading to permanent vision impairment. The good news is that there are several ways to protect yourself from the negative effects of blue light exposure. Tips for Reducing Blue Light Exposure [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Use a blue light filter or screen protector on all electronic devices. Limit screen time at least 1 hour before bedtime. Also, consider using devices that have built-in night mode settings to reduce blue light emissions during nighttime hours. Take regular breaks from screens and give your eyes a rest by looking at objects far away. Wear glasses with blue light blocking filters for added protection. Opt for warmer-toned LED lights instead of cool white ones. Incorporate antioxidant-rich foods, such as fruits and vegetables, into your diet to help combat the effects of free radicals on the skin and the rest of the body. [/wc_box] Good Night, Blue Light! Blue light is an essential part of natural daylight, but excessive exposure to artificial sources can have negative effects on your physical and overall health, especially your eyes, skin, mood, and sleep patterns. By understanding the basics of blue light and taking necessary precautions, you can minimize potential risks and maintain a healthy balance between technology usage and well-being. If you have additional questions about blue light exposure, be sure to speak with your optometrist or healthcare professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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7 Best Tips for Staying Fit & Healthy During the Holidays
Like many people, I love the holidays—the fun festivities, the quality time with family, the opportunity to give thanks. But there are plenty of things associated with this time of year that I definitely don’t love. The family members pushing junk food and guilt-tripping if you don’t join in. The stressed-out crowds of shoppers elbowing their way through stores. The long to-do lists and disrupted schedules. If you don’t have ways to cope with it all—while sticking with routines that keep you healthy and well-balanced—it’s easy to spiral into a cranky, exhausted mess. The good news is, that staying in the jolly spirit of the season is easy when you have the right plan of action. Here are some of my surefire ways to keep yourself on track throughout the holidays, into the New Year, and beyond. How to Stay Healthy During the Holidays 1. Practice Mindfulness. Mindlessly eating, blowing past your budget, or saying yes to one more invite that you’d rather decline? Running on autopilot is never a good idea, but during the holidays it can be downright disastrous. When you overextend yourself, you can end up stressed and depleted. Or, when you camp out next to the buffet table while chatting away, you’ll consume hundreds more calories than you even realize. The holidays can be a wonderful time of year, but if you’re not slowing down to enjoy them and being mindful of your choices, you’ll find yourself falling prey to all kinds of harmful habits—and then wondering why you feel so bad. 2. Have a Plan. You know what they say: Failing to plan is planning to fail. This is especially true during the holidays when schedules are thrown out of whack and special events become constant to-dos. But with the appropriate strategy, you’ll be better prepared for anything that comes your way. Here are just some ways that planning helps me stay on track all season long: Know what foods to avoid. Only you know what foods are going to set you off into a cycle of overeating and subsequent cravings. I used to be a sugar junkie, so I’m realistic about my limitations. Anything with frosting is a no-go! Prepare and pack healthy snacks to eat on the run. You don’t want to find yourself famished with nothing in sight but the shopping mall food court. Avoid or limit alcohol. It’s best to skip the booze altogether—sparkling water is just as festive. But, if you do choose to have one glass, set your limit with an accountability partner beforehand, and drink water before and after to prevent dehydration. Sampling a food you know is unhealthy? Stick to three small bites, max. After that, you’re heading into mindless-eating mode and triggering addictive behaviors that can keep you hooked. 3. Maintain Your Healthy Routines. It’s easy to stray from your usual habits during the holiday season. But, at minimum, prioritize eating healthy meals, engaging in physical activity every day, and getting enough hours of sleep every night. Without these key components, you’ll find yourself sluggish, moody, and unable to function properly. Taking care of these basics will also set a solid foundation so that even if you do veer off track for one meal or one day, you’ll be able to get back to a healthy baseline fairly quickly. 4. Mind Your Mental Health. Between wintertime seasonal affective disorder (SAD), chaotic family gatherings, grief, loneliness, and holiday-related stressors, many people feel down at this time of year. But even if you’re generally upbeat during the holidays, protecting your mental health is key. Remember, if you’re not taking care of yourself, you can’t be much good to others, so set aside some time for self-care. Keep up (or begin) daily meditation and deep-breathing practices. Don’t be afraid to say no to things you don’t have the time or energy for. Leave the party early if you need rest. If you feel overwhelmed during a family event, go outside for a walk in the fresh air, rather than reaching for alcohol or another slice of pie. Taking small steps like these to care for your mental and emotional well-being will help you stay sane all season long. 5. Spread Cheer. If you’re one of the many Americans who feel down during the holidays, you don’t have to suffer alone. I’ve found that this is a great time of year to volunteer or donate. It not only gets you out of your own head and helps others, but it’s a great way to connect with new people. And, if you’ll be spending time with your family this season, volunteering is a wonderful bonding activity for everyone to do together. It teaches children (and reminds us adults) to have gratitude for what we have, and allows us to spread some of that goodwill to our community. I can’t think of a better way to get into the holiday spirit. 6. Choose the Right Supplements. With the right diet, exercise, and planning, you’re going to be feeling better than most throughout the holiday season. But all of us could use a little extra help, particularly at this busy time of year. Here are some of the supplements I reach for: GABA Calming Support. My mind can be really active all day long—including just before bedtime, which makes this supplement a lifesaver. It relaxes my mind without making me drowsy in the daytime, and at night it helps me decompress so I can fall asleep peacefully. Everyday Stress Relief. With long to-do lists and numerous social obligations, our bodies and brains can feel really run-down at this time of year. This supplement enables the body to better respond to stress, thanks to natural ingredients like magnesium and holy basil extract. Craving Control. We all face food temptations at this time of year, and despite my healthy lifestyle, I’m not immune. I use Craving Control to help promote emotional and blood sugar balance so that I don’t overdo any sugary foods. Serotonin Mood Support. Designed to boost the brain’s production of serotonin, this supplement helps calm me and reduces feelings of anxiousness. It even supports maintaining a moderate appetite, since a serotonin imbalance can lead to emotional eating. 7. Indulge in Good-for-You Foods. Why do people always use the word “indulge” for junk food, which makes us feel awful as soon as we eat it? I prefer to indulge in food that tastes great, gives me energy, and doesn’t make me regret my choices the next day. If you’re armed with delicious healthy recipes, you will never feel deprived over the holidays. Going to a party? Bring your own hors d’oeuvres, like fresh veggies with hummus or guac, or eat them before you leave the house. When you’re at an event, select the healthiest choices (like steamed vegetables) and load up on them before you try anything else. Prepare a festive yet healthy dessert to share—my Healthy Apple Cinnamon Crisp always gets rave reviews. By bringing one or two of your own options to a holiday event, you’ll ensure you have something to enjoy without the guilt. And you’ll give your fellow party-goers the gift of healthier choices, too. Holidays Don’t Have to Be Unhealthy It’s unfortunate that so many Americans equate the holiday season with bouts of full-blown overeating, excess drinking, and falling asleep in front of the television by mid-afternoon. Or, for that matter, how many of us needlessly stress ourselves out by aiming for impossible perfection, overspending, or overstacking our schedules? This year, focus instead on sticking to a solid, sustainable plan, maintaining your healthy habits, and caring for yourself along the way. Using the above tips, you’ll be surprised at how pleasant, relaxing, and fun the holidays are—just the way they were always intended to be.
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7 Ways to Increase Serotonin Without Medication
If you or a loved one has ever struggled with persistently feeling low, you may be aware that sometimes medications are prescribed to increase levels of the “feel-good” neurotransmitter serotonin in an effort to boost mood. Indeed, research on happiness suggests that serotonin plays an important role in our mood and well-being. When serotonin levels are low, people tend to feel low, too. They may get stuck on worries and negative thoughts. Low serotonin levels can affect more than mood. This important neurotransmitter also helps to regulate appetite, sleep, learning and memory, social behavior, sexual desire, and even body temperature and breathing. When serotonin levels are even slightly off balance, it can impact many of these areas. Low serotonin also might lead to poor sleep, changes in appetite, or emotional eating. Medication may be necessary for people diagnosed with a mood disorder. However, for other people who simply wish to brighten their mood and feel their best, taking action to naturally boost serotonin levels in the body makes sense. What’s more, the lifestyle actions one takes to boost serotonin naturally also can support general health and well-being. It’s a double win! Here’s how to increase serotonin naturally. 7 Ways to Increase Serotonin Production, Naturally 1. Move Your Body Most of us have experienced the mood-boosting effects of exercise. It isn’t too surprising then to learn that a number of studies have noted markers of increased serotonin levels following exercise. In particular, aerobic exercise – such as running, cycling, or a sport such as tennis or pickleball – can stimulate the release of serotonin. It doesn’t take much. Just 30 minutes of even moderate activity (such as walking or hiking) can double levels of serotonin. Some research has shown that regular exercise can be even more effective than counseling or medication in helping to improve mood! Of course, exercise is excellent for your overall health, too. It increases blood flow to your brain, which is good for brain health. And if you do an exercise like yoga, you get the mindfulness and relaxation benefits as well. 2. Connect with Loved Ones We are social creatures, and research shows that spending time with those we love can help increase serotonin levels. Don’t forget that “loved ones” extends to our four-legged friends as well. If you don’t have any pets, volunteer at an animal shelter or offer to look after a neighbor’s cat or dog. 3. Eat Foods That Boost Serotonin Production There are a number of foods that contain nutrients shown to play a role in helping to boost serotonin levels. Let’s start with carbohydrates. There’s a reason we love simple carbs such as potatoes, pasta, bread, pastries, and crackers. These foods tend to boost insulin levels, which limit certain competing amino acids and allows more tryptophan to cross the blood-brain barrier and enter the brain. Tryptophan is a building block for serotonin. Brain cells then can use the tryptophan to synthesize serotonin. However, since simple carbs aren’t the healthiest foods, consume complex carbohydrates such as whole fruits (apples, berries), sweet potatoes, carrots, and beans. They’re healthier, nutrient- and fiber-rich forms of carbohydrates that can help to boost serotonin and offer multiple health benefits. Speaking of tryptophan, eating foods rich in l-tryptophan is another way to boost serotonin levels. That includes protein-rich foods such as chicken, turkey, beef, salmon, tuna, and eggs. Vegetarian sources of l-tryptophan include tempeh, lentils, beans, spinach, and other green leafy vegetables. Also, nuts such as almonds and pistachios, and seeds such as pumpkin and chia seeds, are good sources of l-tryptophan. Even better, if you eat these foods rich in l-tryptophan with complex carbohydrates, it helps to ensure tryptophan crosses the blood-brain barrier. These foods are also rich in vitamins and minerals, and in some instances healthy fats as well, supporting many areas of health. Nutrients such as magnesium, zinc, fish oil, and vitamins C and B6 can aid in metabolizing and utilizing serotonin more efficiently too. In addition to the foods already mentioned, fruits and vegetables such as broccoli, Brussels sprouts, bananas, oranges, and tomatoes are rich in many of these nutrients. 4. Be of Service There’s something that occurs in our brains when we act altruistically. Kindness is associated with increases in serotonin as well as other feel-good neurotransmitters such as oxytocin and dopamine. 5. Support Your Gut Health The microflora in your gut plays a major role in producing neurotransmitters such as serotonin. In fact, most of the serotonin in your body is produced in your gut, so tending to your gut health can certainly support healthy serotonin levels. Stress, illness, and diet are three major factors that can impact the delicate balance of your gut microbiome. When your gut bacteria are out of balance, it can affect the absorption of tryptophan, which is needed to synthesize serotonin. Refined carbohydrates, artificial sweeteners, hydrogenated fats, fried foods, alcohol, gluten, and too much red meat can all disrupt the balance of microflora in your gut. Consuming fiber-rich foods such as fruits, vegetables, nuts, and beans – and probiotic-rich foods such as sauerkraut, kimchi, yogurt, and kefir – and taking a probiotic supplement can all support a healthy microbiome. Keeping stress levels in check by spending time in nature, meditating, or practicing yoga can help to support a healthy gut too. 6. Laugh Often Spend time with people who make you laugh, watch comedies, or just be willing to find humor in everyday situations. Research shows that laughing can alter both serotonin and dopamine activity, as well as decrease stress-making hormones found in the blood. It effectively mitigates the effects of stress! 7. Take Serotonin Supplements Taking a dietary supplement comprised of nutrients and herbs shown to support serotonin production is one more way to help boost serotonin levels naturally. BrainMD’s Serotonin Mood Support is formulated with specific scientifically studied ingredients to engage multiple mechanisms that help your brain to maintain healthy levels of serotonin. It supports increased calm and decreased anxiousness, while promoting a positive mood. The potent formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient absorbs readily and quickly reaches the brain, where it converts to serotonin. This enzyme also needs vitamin B6. Saffron – Derived from the Crocus sativus flower, this coveted and expensive spice has been used for thousands of years to promote happiness and is believed to support healthy levels of serotonin. Research using modern saffron concentrates have consistently shown improved mood. B Vitamins – Vitamin B6, methylfolate (vitamin B9, a pre-activated folate), and methyl-cobalamin (a highly utilized form of vitamin B12) all participate in the synthesis of serotonin and have been linked to positive mood. Improve Your Serotonin Levels All these actions can help you to better support serotonin balance in your body and feel your best. However, be sure to consult your medical doctor if you suffer from persistent low mood. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Microgreens & How to Grow Your Own at Home in 1 Week!
We’ve all heard the saying, “Good things come in small packages.” That’s certainly the case with microgreens, which have been gaining popularity in recent years. Nowadays, we see tons of restaurants, chefs, and farmer’s markets offering these miniature plant powerhouses. And it’s no wonder—they provide a winning combination of flavor, visual appeal and, most importantly, a concentrated dose of health-boosting nutrients. On the other hand, they can be pricey when purchased from the store, and they have a notoriously short shelf life. In some areas of the United States, they also can be difficult or impossible to find. But the good news is, you can grow your own with minimal fuss. And the ability to take your microgreens straight from seed to table (in as little as 1 week!) ensures optimal freshness and nutrient retention. If you don’t have a green thumb, don’t worry. We’ll cover the basics you need to know to quickly and easily start your own microgreens garden at home. What Are Microgreens? Microgreens are just what they sound like: vegetables in their young forms, before they grow into the full-size versions. They’re slightly older than sprouts, which are picked at the stage before any leaves grow. Microgreens do have leaves, although they’re tiny ones—and it’s these leaves that are prized for their flavor and nutrients. Microgreens varieties, just like their full-size counterparts, run the gamut. You’re likely already familiar with some common types, such as kale, parsley, arugula, cress or watercress, beet, and basil. Others are a bit lesser-known, such as chervil, lemon balm, sorrel, mizuna, daikon, and purslane. And these are only a few options—the world of microgreens is rich, with dozens of varieties available. Do some research and try different kinds to find your own favorites. The Benefits of Microgreens Before we delve into the growing process, let’s break down why microgreens are such a wonderful addition to your diet. Yes, they offer concentrated flavor and a lot of versatility, but the most exciting aspect of these small wonders is their nutritional content. Research has shown that microgreens generally have higher concentrations of vitamins than the same plants grown to maturity. These findings were published more than a decade ago in the Journal of Agricultural and Food Chemistry, after a study was conducted to evaluate the concentrations of ascorbic acid, carotenoids, phylloquinone, and tocopherols in 25 commercially available microgreens. Researchers established that red cabbage, cilantro, garnet amaranth, and green daikon radish contained the highest concentrations of ascorbic acids, carotenoids, phylloquinone, and tocopherols, respectively. And, when compared with the nutritional stats of these plants’ mature leaves (according to the USDA National Nutrient Database), the microgreens’ leaves contained higher nutritional densities. A comprehensive review of microgreens research, published in 2023 in the scientific journal Molecules, concluded that microgreens are highly sought after for their intense flavors, scents, and textures, as well as their abundance of vitamins, minerals, and other bioactive compounds. In addition to the contents listed above, they contain folate, tocotrienols, anthocyanins, and glucosinolates. Researchers have noted that the nutrient profiles of microgreens point to the potential for preventing malnutrition, inflammation, and other chronic ailments. This includes diseases that thrive due to modern sedentary lifestyles, such as cardiovascular disease, type 2 diabetes, certain cancers, and obesity. For these reasons, microgreens have been hailed as “the next generation of superfoods or functional foods.” Like their full-grown counterparts, they’re low in calories. But their younger form makes them easier to digest than traditional greens. Experts have also pointed to their potential for improving everything from gut health and vision to cognitive function. As researchers continue to study these tiny nutritional powerhouses, their list of benefits will likely continue to grow. How to Grow Microgreens Want to start reaping the benefits of these mighty miniatures? Good news—they’re generally easy to grow yourself. And, due to their small size, they don’t need much space. Home gardeners can nurture their microgreens on windowsills, outdoor patios, or in greenhouses. Gathering & Planting Microgreen Seeds Seeds are now even available in prepackaged mixes, with some major retailers selling easy-to-use starter kits. Alternatively, you also can plant seeds of greens that are not specifically dedicated to growing as microgreens. But, if you choose this route, here’s one important tip before you begin: According to the College of Agricultural Sciences at Pennsylvania State University (PSU), it’s especially important to plant organic or non-treated seeds. Because microgreens can still carry the seed coating on the plant, this selection process is crucial to prevent ingesting any pesticides. PSU notes that growing microgreens is a relatively simple task in many ways. For example, the plants can be ready to harvest as quickly as 7 to 21 days after seeding. They prefer air temperatures in the 60- to 70-degree range, so they’re great for keeping inside the home, and they can grow even in low lighting. Planting & Harvesting Microgreens However, the planting and harvesting stages require slightly more care. Specifically, it’s best to sow the seeds in thicker concentrations in the soil, so that they grow in lush bunches. PSU suggests planting 10 to 15 grams of seed for each standard-size (12 inches by 20 inches) 10-row seeding tray. Or, for each square inch of space, plant 6 to 8 large seeds or 10 to 12 small seeds. Generally, it’s best to select one type of microgreen for each tray, since each variety grows at different speeds. You don’t need fertilizer, and when they’re grown, you can simply cut the stems from the roots with sharp scissors or a knife. Finally, keep in mind that microgreens have a fairly short shelf life after they’re harvested. This makes them an ideal choice for growing at home—you can simply clip them as needed for dishes, rather than risking waste or spending money on maintaining a constant supply. Harvest them just before using, if possible, or store them in the fridge if needed to prolong their life. You can rinse them just before using to wash off any soil residue. Using Microgreens at Home If you’re growing a variety of microgreens, you can mix and match them to create different effects and nutrient profiles for your dishes. For example, you might want to combine a few different colors, flavors, and textures. They can be a great addition to salads and soups, or as attractive and nutrient-packed garnishes on just about any dish. You can use them in smoothies or desserts, too—don’t be afraid to get creative with your recipes. And, because home growing allows you to cut microgreens straight from the plant and eat them raw, they’re simple to add and incorporate into your favorite meals. We’ve all heard of the farm-to-table movement, but this is even better—from your own kitchen to table. Staying close to the process helps get the most out of all those key nutrients, as produce that travels lengthy distances inevitably loses micronutrients along the journey. Microgreens for Better Health With relatively simple growing methods, a dense nutrient profile, and impressive versatility, microgreens are the perfect additions to your kitchen. Their speedy growth means you can easily experiment with different combinations of flavors in a matter of days. Discover which ones you and your family love best and start enjoying the many benefits of these small wonders in all your meals.
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The Power of Positive Thinking for Personal Growth
Does mindset really matter when it comes to your health and personal growth? Yes, it does! Your thoughts can be a powerful influence on many aspects of your life from mood and physical health to personal success. Positive thinking is a tool that’s often overlooked. Growing research indicates a connection between a positive outlook and overall health. Choosing helpful thoughts can also encourage you to make better choices, leading to better health. Health Benefits Linked to Positive Thinking: Improved mood Resilience when encountering challenges Lower risk of developing serious, long-term health problems Lower levels of distress and pain Healthier weight All emotions are natural and normal. Even negative emotions are important for our survival under appropriate circumstances. The key is to move through the negative emotions and not hold on to them. Dr. Daniel Amen calls these habitual negative thinking patterns ANTs (Automatic Negative Thoughts). They can leave you feeling bad and hinder your ability to reach your goals. Focusing on positive thinking doesn’t mean that you’re ignoring life’s problems and challenges, it means that you’re approaching them in a more helpful and productive way. Positive Thinking and Personal Growth When pursuing a goal, large or small, the way you think about your goal and think about yourself can have a huge effect on the outcome. Believing in yourself and being kind to yourself when you face challenges along the way will not only help you feel happier but will help you persist and be more likely to succeed. This is good news! Cultivating a more positive outlook is worthwhile and highly doable. 6 Simple Ways to Increase Positive Thinking Daily 1. Affirmations Affirmations are short mantras that can help you focus your thinking. You can write them down, repeat them silently, or simply say them out loud to yourself. Affirmations for a quick boost: I am enough. I am full of energy. I am strong. I am grateful. I am getting better and better every day. I am living with abundance. I am kind to myself. I am optimistic about the future. I choose to be happy. I attract all good things. 2. Reframe Try turning your negative thoughts around when they pop up. Our minds sometimes want to give us absolutes, meaning they’re 100% true all the time. This is rarely the case, and often an exaggeration. For example: Instead of thinking, “I never make healthy food choices.” Try, “In the past, I haven’t always made the best food choices. Now, I am working on making better food choices.” Or, instead of thinking, “I am never going to succeed.” Try, “If I keep trying, I can figure this out.” 3. Smile More Simply smiling more, even fake smiling, can help you feel more peaceful. This is where that idea of “fake it ‘till you make it” comes in. You can look for humor in even difficult situations. Give it a try, and you might find that not only your smiles will be contagious, but your increased positivity and optimism are contagious too. 4. Journal Keeping a journal can be a good place to write down affirmations that you want to practice. It also can be helpful to write down the things that you’re grateful for. Expressing gratitude can increase your optimism, reduce stress, and make you more resilient in trying times. 5. Play Who isn’t happy when they’re having fun? Playing isn’t just for kids, it’s for everyone in all seasons of life. It’s easy to get caught up in all the things on your to-do list, that you neglect getting involved in hobbies and taking time to play. Remember that sometimes you don’t need to do less, you just need to do more of what you love. Playing is an important form of self-care. When we spend more time doing things we love, we will naturally experience a more positive outlook on life. Fill your life with things that bring joy and peace into your day. 6. Spend Time in Nature Research has shown that getting outside is an important factor in your overall well-being. Spending time in nature is good for your brain and mood. It can even make you more caring and compassionate. Being outside in nature can help you clear your mind and broaden your perspective. How Do You Speak to Yourself? You can choose the way that you talk to yourself! You really can. We all talk to ourselves – sometimes it’s good, and other times it isn’t so good. The next time negative self-talk enters your mind, give yourself permission to dismiss it. Negative self-talk can dampen your mood, ignite stress, and hold you back from achieving your dreams. Positive self-talk examples you can try: [wc_row] [wc_column size="one-half" position="first"] Negative Self-Talk It’s too hard I’m lazy No one listens to me I’ll never figure this out I can’t do this [/wc_column] [wc_column size="one-half" position="last"] Positive Self-Talk I believe in my ability to figure this out I need time to rest I’m capable of expressing myself With persistence, I can find the answers I need I can do anything I set my mind to [/wc_column] [/wc_row] Keep it simple by following this rule: Don’t say anything to yourself that you wouldn’t be comfortable saying to a friend. Could You Be Putting Your Happiness on Hold? It’s common to believe the thought, “When I achieve this certain thing, I will be happy.” Or, “when this thing happens, then I can have joy.” Try living like you’ve already reached those milestones or goals and let yourself be happy today. Allowing yourself to be happy now can increase positive thoughts and feelings and actually help you be more successful as you work towards personal growth. If you’ve gotten used to negative thinking, it may take some time to change your thinking patterns, but it is possible! When you notice those ANT’s creeping in, practice some of the ideas and techniques you’ve learned here. Paying attention to your thoughts can help you unlock the power of positive thinking for personal growth. You’ve got this! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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The Red Meat Debate: Is It Really Bad for You?
Do you love red meat? Perhaps you’ve heard that red meat can be harmful to your health. But is it true? Let’s attempt to separate fact from fiction and explore whether indulging in that juicy burger or sizzling T-bone is truly detrimental to your health. What is Red Meat? Before delving into the debate, it’s essential to define what constitutes red meat. According to the United States Department of Agriculture (USDA), red meat includes all types of mammalian muscle meat, such as beef, pork, lamb, and veal. It also includes processed meats like bacon, sausage, hot dogs, and deli meats. Red meats are often classified into two main categories – unprocessed (fresh) or processed. Unprocessed Red Meats are those that haven’t undergone the curing or smoking process. They’re simply cooked for consumption using various methods such as grilling, roasting, or pan-frying. Processed Red Meats have been modified through curing methods like salting or smoking to extend their shelf life or enhance their flavor. The Red Meat Debate: Is Eating Red Meat Healthy or Harmful? Loved for its delicious taste and versatility in cooking, red meat has been a staple in many diets around the world. In recent years, there’s been an ongoing debate among health professionals and nutritionists regarding the consumption of red meat. Some claim that red meat is an essential part of a balanced diet while others warn against its potential negative impact on our health. This heated discussion has left many individuals confused and unsure about whether they should continue incorporating red meat into their diets. The Controversy Surrounding Red Meat Consumption Despite its reputation as a nutrient-dense food, red meat has come under scrutiny in recent years due to possible health risks associated with its consumption. These concerns center around two main issues: the presence of saturated fats and the potential for creating serious health problems. Health Risks A hotly debated topic surrounding red meat is its potential role in causing various illnesses. Some people maintain there’s a link between red meat consumption and an increased risk of developing colon, heart, and other organ system issues. Others blame potential health risks on cooking methods (e.g., grilling or charbroiling) rather than the meat itself. Saturated Fat While red meat does provide many nutritional benefits, it’s also high in saturated fat – the type of fat known to increase levels of bad cholesterol in the blood, which has been linked to an increased risk of developing cardiovascular and heart health issues. Red meat can be a nutritious addition to your diet when consumed as part of a balanced meal plan. However, it’s important to choose lean cuts, limit portion sizes, and balance it with other protein sources such as fish or poultry. Now that we’ve evaluated the negative aspects of red meat, let’s look at its nutritional benefits. The Nutritional Value of Red Meat Red meat is considered an excellent source of protein in many diets. It’s also rich in essential vitamins and nutrients. These elements are vital for maintaining healthy bones and muscles while supporting proper immune function. Some believe that grass-fed red meats contain higher amounts of nutrients than their grain-fed counterparts. Grass-fed animals are generally raised on pasture and allowed to consume natural foods like grasses and legumes. In contrast, grain-fed animals are typically confined to feedlots where they’re fed a diet primarily consisting of corn or soy-based feeds. Here are just a few nutrients that make red meat so healthy... Protein One of the main reasons people include red meat in their diet is because it’s an excellent source of protein. Protein plays a vital role in building and repairing tissues in our body including muscles, skin cells, and organs. It also helps to maintain strong bones and aids in muscle growth. Iron Red meat is also one of the best sources of iron – an essential mineral responsible for transporting oxygen to our cells and tissues. Iron deficiency can lead to anemia, fatigue, and weakness, so including red meat in your diet can help prevent these health issues. B Vitamins Red meat is a rich source of B vitamins such as vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells. It also contains other B vitamins like thiamine, riboflavin, niacin, and vitamin B6, which are all important for converting food into energy. Zinc Another important mineral found in red meat is zinc. This nutrient plays a vital role in supporting a strong immune system, promoting wound healing, and helping with cell growth. Despite these potential health benefits of eating red meat, what if an individual would prefer to skip it altogether? Here are some of the healthiest red meat swaps… 3 of the Healthiest Alternatives to Eating Red Meat When it comes to protein sources, red meat may be the go-to option for many people. However, with recent concerns about its negative impact on health and the environment, more individuals are looking for alternative protein sources to incorporate into their diets. If you’re considering reducing your red meat intake, or cutting it out completely, here are some alternative protein sources to consider: 1. Poultry Poultry, such as chicken and turkey, are popular alternatives to red meat due to their high protein content and lower fat content. They also provide essential vitamins and minerals like iron, zinc, and B vitamins. When choosing poultry, opt for lean cuts without the skin. 2. Fish Fish is a great source of high-quality protein that’s also low in saturated fat. Fatty fish, like salmon and tuna, are rich in omega-3 fatty acids, which have been linked to numerous health benefits. 3. Legumes Legumes – such as beans, lentils, and peas – are excellent plant-based sources of protein that can easily replace red meat in any dish. They’re also high in fiber, complex carbohydrates, and various vitamins and minerals making them a nutritious addition to any meal. To Eat, or Not to Eat (Red Meat)? After evaluating the above evidence, it seems clear the red meat debate isn’t a simple, clear-cut issue. While both sides have valid arguments, it ultimately comes down to individual factors such as personal values, lifestyle choices, and health concerns. As with most things in life, balance is crucial when making dietary choices. Consuming large quantities of red meat on a regular basis may not be beneficial for your health or the environment. However, having it occasionally as part of a well-rounded diet may not pose significant harm. The decision to consume or avoid red meat also may take into consideration personal beliefs and values. For some individuals who prioritize animal welfare or follow specific dietary guidelines (such as vegetarianism or veganism), avoiding red meat may align with their principles. Others may choose to support sustainable and ethical farming practices by purchasing locally-sourced, grass-fed beef. In the end, it’s important to make informed decisions about what you eat and why. This means considering scientific evidence, personal values, and individual needs. Red meat can have a place in a healthy diet, but it’s recommended to consult with a healthcare practitioner who can give you a customized diet plan, including the proper portions of red meat, that’s best for your health needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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The Life-Changing Morning Routine To Help Clear Your Mind
Who doesn’t love the fresh start feeling of a new day? Do you have a pattern you follow regularly upon waking to start your day off on the right foot? If not, you might want to establish a few morning rituals to begin your day with a clear mind and set yourself up for success. Each new day is a new opportunity, but if you don’t have intentional routines in place, you may feel a bit of chaos as you struggle through your morning tasks. Making a change may seem daunting, but don’t worry, the ideas to follow are simple and can help you to feel instantly more calm. You know what they say: a little goes a long way. Here’s why establishing a morning routine can help you feel energized and clear your mind. Why Routines are Important: Eliminate decision fatigue Solidify positive habits Keep you moving towards your goals Give structure to your day Routines are helpful because they eliminate decision-making around good habits. The more you repeat a helpful routine or ritual, the easier it will become to perform subconsciously. Research has shown that having routines around desired healthy habits will make them easier to keep. Instead of trying to change your lifestyle to fit a new desired behavior, try to fit the new behavior into your current lifestyle. For example, if you want to add a gratitude practice to your morning, you can add it during or after something you're already doing like brushing your teeth, or after a prayer. 6-Step Easy Morning Routine for Your Brain & Body Your thoughts and patterns first thing in the morning are powerful and can set the tone for your day whether it’s good or bad. Follow this 6-step morning routine that's designed to help you start your day with a clear mind. The first three can be thought of as your “brain work,” and the last three as your physical “bodywork.” They are all healthy habits individually. If you choose to add even one into your morning routine you'll likely feel increased mental clarity and positive effects. All six combined together are the ultimate recipe for a clear mind to start your day: 1. Breathing The average human takes around 20,000 breaths per day. It's something we do without even thinking about it. But, if you take a moment to consciously deepen your breathing at the beginning of the day (or anytime), it can reduce stress and anxiety, increase energy, and strengthen your immune system. It sounds too good to be true, but breathing more deeply is a FREE and EASY way to become a happier, healthier you. It's Dr. Amen’s number one way to help you feel instantly calmer and begin to unwind your anxious or stressful thoughts. Try the following breathing exercise upon waking, before you do anything else. 4-7-8 Technique This breathing technique is based on yogi pranayama breathing. It involves silently counting in your head while consciously controlling your breaths. Find a comfortable position and relax the muscles of your face, resting your tongue behind your teeth. Try to keep your tongue still while breathing. Count to four in your head while inhaling through your nose with closed lips. Next, hold your breath for seven seconds. Finally, release your breath through an exhale from your mouth for the complete eight seconds. Repeat as desired. 2. Gratitude Considering the things you're grateful for is another powerful practice that can improve brain function, self-motivation, optimism, and overall happiness levels. All it takes is a moment. You can choose to show gratitude by writing down what you're grateful for, offering a prayer, or simply thinking grateful thoughts. You can be grateful for the simple pleasures like your soft pillow and cozy bed. Or, some days your gratitude might be more profound; the blessing of family or a safe community. Even when life seems hard, and maybe especially when life is hard, choosing gratitude can help shape your day in an amazing way. Our thoughts are so powerful and when we choose to actively find the things we're grateful for, even when it’s hard, we're rewiring our thought patterns to eventually see more of the good. 3. Visualization This technique is all about imagining things going your way. It can be a fun and uplifting exercise. Think about what you need and want to accomplish today, and in your mind's eye, see yourself succeeding. That tough workout, important work meeting, handling parenting challenges; you rock them all. The more you visualize something going in your favor, the more you will believe it's possible for you, creating positive motivation and momentum. With this final piece of brain work, you can confidently move into your day. 4. Hydration Water makes up roughly 80% of your brain. It’s no wonder drinking more water in the morning can clear your mind. If you think about it, you just spent (hopefully) 7+ hours fasting from food and water while your body slept. You may be tempted to reach for the coffee or juice first thing, but your body and mind will thank you if you give it water first. A helpful tip is to keep a water bottle near you before you go to bed, so it's the most convenient beverage in the morning. It's recommended that you drink half your body weight in ounces of water each day. Starting early can help you to get your ounces in! 5. Nutrition Choosing good, whole foods first can really make a difference to the energy you bring to your day. Although delicious, a chocolate croissant isn’t going to provide you with the same health benefits and energy as say, a veggie omelette or green smoothie. Let food be thy medicine and medicine be thy food. – Hippocrates In an ideal world, our brains and bodies would receive all the essential vitamins and minerals from the foods we eat. However, this isn’t always the case. Consider adding a daily vitamin along with your morning meal. 6. Movement The final step in this morning routine is movement to get your blood flowing and your muscles loosened. Small investments in this area can lead to big returns in the long run. Simple stretches are the most obvious choice for a quick and easy way to wake up your body and clear your mind. However, choose a movement that you enjoy. The more you enjoy it, the more likely you are to stick with it! Morning movement ideas that can be done in a matter of minutes: Yoga Stretching Jumping jacks Push ups Walking Stationary bike So wake up and breathe, give gratitude, visualize success, hydrate, choose good nutrition, and move your body. And, you'll be better prepared to meet what each day has to offer. Even if you can only start with adding one of these steps to your morning routine at a time, you'll feel a difference in your mood, and energy, and can tackle the day feeling calmer. Give it a try for yourself. It’s never too early or late to have a healthy morning routine!
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What's At the Root of Your Sciatic Nerve Pain?
Do you occasionally have a sciatica flare-up? If so, you aren’t alone. Millions of Americans endure sciatic nerve pain every day. This debilitating condition is one of the most frequent contributors to intense, low back pain. It can arise from a variety of factors including a herniated disc or even pregnancy-related pressure on the sciatic nerve. But is there a common cause of sciatica that many people overlook? Here to explain more about sciatica and how to get relief is Blair Chiropractic practitioner, Dr. Elizabeth Hoefer. Sciatica Basics Sciatica refers to pain that radiates along the sciatic nerve, which is the longest nerve in the body. The nerve starts in the lower back and runs through the hips, buttocks, and down the legs. Sciatica is often caused by compression or irritation of the nerve, which can be due to a herniated disc, spinal stenosis, or a misaligned vertebra. Sciatica and Neck Issues The connection between the upper cervical spine’s structural integrity and the sciatic nerve lies in the complex interplay between the nervous system and the musculoskeletal system. One way in which upper cervical misalignments can impact the sciatic nerve is by altering the alignment and function of the pelvis. The pelvis is a complex structure that includes the hip bones, sacrum, and coccyx, and is connected to the lower spine. When the upper cervical spine is misaligned, it can affect the alignment and function of the entire spine, including the pelvis. This alteration in pelvic alignment can, in turn, impact the sciatic nerve. For example, a misaligned pelvis can create tension in the muscles and ligaments that attach to the hip bones, leading to compression or irritation of the sciatic nerve as it passes through the buttocks and down the leg. What Is Blair Chiropractic? Blair Chiropractic is a specific technique within the chiropractic profession that focuses on the upper cervical spine, particularly the atlas (C1) and axis (C2) vertebrae. However, it’s important to note that the Blair Chiropractic analysis also includes the entire cervical spine. Remarkably, there’s never any twisting, popping or cracking of the neck with Blair Chiropractic adjustments. In Blair Chiropractic, the focus on correcting misalignments in the upper cervical spine is believed to improve the function of the nervous system, including the sciatic nerve, by allowing the brain to connect to the body more effectively and correcting postural distortions that can happen as a result of compensation while translating gravity through the body. By addressing the root cause of the problem (misalignments in the neck), Blair chiropractors aim to alleviate sciatic pain and other related symptoms. By assessing the entire cervical spine, Blair Chiropractic doctors can provide a comprehensive treatment plan that addresses the underlying causes of pain and dysfunction, rather than just addressing symptoms. This approach may help patients achieve long-term relief from conditions such as sciatica and other neurological conditions. If you’re dealing with sciatic nerve pain, or if you’re interested in the Blair Chiropractic approach, please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
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What is a Stress Response: Fight, Flight, Freeze, or Fawn Responses to Traumatic Events
Have you ever been threatened and felt like your body was frozen in place? Are you the type, when attacked, to fight back with fury—or the type to run away to safety? Or maybe you automatically turn into a peacemaker when you sense danger, forgetting about your needs in order to pacify the attacker. Chances are, you identify with at least one of these since they’re all examples of a normal human stress response. The human body is wired for survival, and the four Fs of trauma response—fight, flight, freeze, or fawn—were developed to help us cope with threats. Many people are aware of “fight or flight,” in which animals (including humans) face their dangers head-on or flee to escape. But freeze and fawn are lesser-known, and just as valid, stress responses. Let’s dive deeper into their mechanisms, including why they happen and how we can best cope with them. How the Body Reacts to Stress Our stress response gets triggered when an acute stressor appears. Examples can include being robbed at gunpoint or being attacked by a dog (which has happened more than once to me and my husband, Dr. Daniel Amen—more on that below). This kind of high-alert situation activates the body’s sympathetic nervous system, which creates a stress response. In these instances, there’s a lot happening behind the scenes—that is, in the brain. The amygdala, located in the temporal lobes and involved in emotions and the fear response, sends a signal to the hypothalamus, which controls brain chemicals, and to the pituitary gland. The body then secretes a hormone that signals the adrenal glands to generate a flood of chemicals, such as cortisol and adrenaline. Meanwhile, the frontal lobes—in charge of things like judgment, decision-making, and rational thinking—actually decrease in activity. In an automatic fight-or-flight response, the amygdala is in charge. This process in the brain kicks the body into action, triggering many other responses. The pupils of the eyes dilate, which leads to tunnel vision, or a loss of peripheral vision. The sense of hearing diminishes. The mouth gets dry. You can even notice that your hands and feet feel colder, or you feel a chill. That’s because the veins constrict to send blood to major muscle groups that will be involved in the fight or flight response (such as the shoulders and hips). In addition, the lung passages open up, so breathing becomes rapid and shallow. Blood sugar levels and blood pressure both increase. The heart rate speeds up and muscles tense. The bladder relaxes and digestion slows. The immune system shuts down. Mental focus is disrupted, so there’s often difficulty with focusing on small details. You may tremble or get goosebumps. You might not be able to speak articulately, and there can be diminished fine motor skills. Essentially, the entire body is prepped for survival. Fight, Flight, Freeze, Fawn Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. - Tana Amen, BSN, RN Fight Every person reacts differently to a perceived threat, but most fall into one of four categories: fight, flight, freeze, or fawn. For example, I tend to face threats head-on, making me a fighter—I can become really angry and dangerous in the face of an aggressor. This has served me well in certain moments, but we’ve also seen this tendency create extreme reactions. For example, a person “sees red” and commits violence in self-defense. More than once, Daniel and I were attacked by pit bulls off their leash while out for a walk, and I’m not sure who was scared most by my fight impulse—the dogs, the owner, or my husband. But with a history of being assaulted, growing up in a home with trauma, and a mother who was also a fearless fighter, my default is to fight back. I’ve told the story before about a burglar entering our house one night, back when my mom and I lived alone. Her response wasn’t to run—it was to grab a shotgun, chase the guy down the hall, and shoot the gun out of the back window to scare him off! Freeze However, responses can vary, even in the same family. I have a half-sister who tends to freeze up or run away. During my martial arts practice, I’ve seen numerous people freeze when attacked, and Daniel tends to fit into this category, too. A study published in 2017 noted that freezing isn’t necessarily about being passive, “but rather a parasympathetic brake on the motor system, relevant to perception and action preparation.” In other words, the freezing may help the person under attack create a strategy for action or escape. The freeze response can also lead to dissociation. If a person is being attacked and can’t escape or fight back, becoming numb or detached can make the trauma seem more bearable in the short term. We see a similar strategy when some animals “play dead” to disarm predators—another example of a freeze response. Flight The term “fight or flight” was coined back in the 1920s, so these two responses tend to be the most well-known today. We often witness the flight response in animals—like when a rabbit or deer flees in the face of a potential aggressor. But in humans, this type can be associated with fearfulness of others, isolation, or avoidant behavior. Someone who flees believes that safety is found in being alone—a type of environmental control mechanism. Fawn Finally, fawning is “when people act to please their assailant to avoid any conflict,” according to the CPTSD Foundation. It might be utilized after an unsuccessful attempt at fight, flight, or freeze. The fawn response is associated with facing rejection trauma in childhood. Being “agreeable and helpful” can be useful coping mechanisms in youth. But, when these children grow up, they may be vulnerable to interpersonal issues like codependency, people-pleasing, and fear of rejection. How to Counteract Stress Responses While stress responses are normal and valuable to us as human beings, we don’t want stress and fear to overwhelm our lives. Over time, being faced with intense stress can suppress the immune system and affect the brain by shrinking the hippocampus, a major memory center. Luckily, there are natural ways to bring your body back to a calmer state after a threat has passed. This is usually the responsibility of the parasympathetic nervous system, which counterbalances the stress-activated sympathetic nervous system. But in the face of frequent stressors or trauma, the stress response can “get stuck,” leading to ongoing feelings of anxiousness, panic, hypervigilance, or restlessness. You can experience sleep issues, or feel depressed, exhausted, or confused. If you’re feeling activated—acutely or chronically—try some of these methods to calm yourself: Meditation or prayer Hypnosis or guided imagery Diaphragmatic breathing Calming supplements, such as GABA, magnesium, or l-theanine Physical exercises that stimulate the brain, such as dancing or table tennis In a moment of activation, when you need fast relief, try taking three deep breaths. This will deliver oxygen to the body and help bring your frontal lobes back online, so you can assess the situation with a clearer head. To counteract tunnel vision, start to move your eyes back and forth, sideways, and up and down. Finally, put both hands on the opposite shoulders, and rub down the arms 2 or 3 times. This action stimulates both sides of the brain, allowing for calmer thinking. The Intelligence of Trauma Responses Keep in mind that none of these stress responses are “wrong.” Quite the opposite—they’re evidence of the body’s incredible natural intelligence. All four Fs are simply the body preparing itself for and ensuring survival. But it’s also important for your health, in the short and long term, to know how you react—and how to respond and calm yourself down after these potentially intense, full-body experiences.
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