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Lifestyle Tips to Ease Your Anxiety and Improve your Mental Health
If you find yourself in a frequent state of excessive uneasiness or apprehension, you may be experiencing an anxiety disorder. Often anxiety is felt emotionally—like feeling dread, overwhelmed or panicked, but occasionally these emotions are accompanied with physiologically symptoms like breathlessness, heart racing, sweating, chest pain or discomfort. If these sensations sound familiar to you, know that you are not be alone. Anxiety disorders are one of the most common mental illness in the United States and affects nearly 1 in 5 people at any given time.
Consider the following lifestyle tips for addressing anxiety:
If you find yourself in a frequent state of excessive uneasiness or apprehension, you may be experiencing an anxiety disorder. Often anxiety is felt emotionally—like feeling dread, overwhelmed or panicked, but occasionally these emotions are accompanied with physiologically symptoms like breathlessness, heart racing, sweating, chest pain or discomfort. If these sensations sound familiar to you, know that you are not be alone. Anxiety disorders are one of the most common mental illness in the United States and affects nearly 1 in 5 people at any given time.
Freud believed anxiety reflected inner emotional conflict, but now we have a more biologic understanding of anxiety. Research demonstrates that anxiety results from the interplay of many factors including genetics, diet, environmental exposures, chronic illnesses and social and emotional well-being. If we want to quiet the anxiety in our mind, we need an approach that supports each of these factors.
Consider the following lifestyle tips for addressing anxiety:
START HERE
Eat an anti-inflammatory diet. Our mental health is an extension of our overall health. If our body is inflamed or deficient in nutrients, then your mental health will suffer. Food is the most important environmental factor when it comes to repairing your brain and keeping your body healthy. Eating well is an act of radical self-love. It unfortunately doesn’t come cheap, and often requires immense effort, but if you’re looking for the keys to the kingdom of feeling good, then look right in front of you on your plate.
An anti-inflammatory diet focuses on nutrient-dense, unprocessed, whole, real food. It includes an abundance of vegetables; well-sourced meat, fish, and poultry, fermented foods, nuts and seeds; fruit; and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish. What is not present is sugar, refined carbs (i.e., bread, crackers, pasta, cookies, even seemingly healthy vegan or gluten-free replacement foods), and inflammatory oils, such as canola oil.
Research from the new and exciting field of nutritional psychiatry is demonstrating the power of food to influence our mood. Check out these great resources for more details:
Actively manage stress. Our response to stress is regulated by a complex set of interactions between two parts of our brain—the hypothalamus and the pituitary glands and the adrenal glands. This subsystem of the body is often called the HPA axis. It is responsible for triggering the release of hormones needed to respond to stress. In pathologic anxiety, this HPA axis may become dysregulated. The normal cues to turn off the production of stress hormones are missed, and you may be left feeling stressed despite the threat being gone. Taking proactive steps to manage stress can help keep the HPA axis healthy. Activities like meditation and yoga are well documented to help relieve anxiety and depression. These not your cup of tea? Try other reflective practices like journaling, making music or even coloring mandalas. The trick is to find a practice that resonates and make it happen. Check out these resources to get started:
Prioritize sleep. Lack of sleep activates the stress circuit and inhibits our relaxation. Our modern life often keeps us up and plugged into our devices much later than we should be. The circadian rhythm of the human body works best when we fall asleep approximately three hours after sunset and wake with the sunrise. Try going to bed by 10 pm every night. Avoid blue light emitted from devices that can suppress your production of sleep promoting melatonin. Exposure yourself to bright light in the morning by opening the curtains, going for a walk or sitting with a lightbox. Check out these resources to get started:
Lightbox from Amazon
Blue light blocking glasses from Amazon
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
Exercise regularly. Exercise alone is a powerful tool to treat anxiety. In as little as 10 days it can make a dramatic difference. The best exercise is the one you enjoy and will faithfully complete, but studies suggest that resistance training may have a slight advantage over aerobic exercise at reducing anxiety.
ADVANCED PROTOCOL
Start with the basics, but if anxiety is still problematic further evaluation and more targeted treatment may be needed.
Get a medical evaluation. Imbalances of hormones (thyroid, insulin, estrogen/progesterone, etc.) blood sugar problems, nutrient deficiencies, untreated infections and toxic exposure may be contributing to your poor mood. A comprehensive discussion and laboratory evaluation with your physician are important.
Monitor your Heart Rate Variability (HRV). HRV is the measure of the variation in time between each heartbeat. It is regulated by a primitive part of our nervous system called the autonomic nervous system (ANS). If a person is in a fight-or-flight mode, the variation between heartbeats is low. If one is in a more relaxed state, the variation between beats is high. The healthier our ANS the faster we can switch gears between fight-and-flight and relaxation, showing more resilience and flexibility.
HRV can be easily monitored and improved. There are a number of tracking devices and training apps available on the market that are specifically designed to help address anxiety. For more information check out heartmath.com, Oura ring, and Elite HRV to get started.
Try tapping. Emotional freedom technique (aka tapping or psychological acupressure) is an alternative treatment for physical pain and emotional distress. It has been extensively investigated for anxiety and has been shown to dramatically improve symptoms. Similar to acupuncture, tapping focuses on the meridian points—or energy hot spots based on Chinese medicine. Tapping is easy to learn and can be completed anywhere with no side effects. Learn more here.
Consider medication and/or supplements. Optimizing lifestyle is always the best place to start addressing anxiety. However, there is a place and time to add targeted supplements and medication. If the above strategies are not providing adequate relief or more urgent relief is needed, talk to your physician about making a treatment plan.
If you’ve been feeling anxious, I hope you’re able to put some (or all) of these practices into place. I always recommend being in care with a good mental health provider to help you see your blind spots and give you support, but I’m hopeful that most people can heal their anxiety without medications and the side effects that often come with them.
If you’re experiencing depression or anxiety and need support, please call the National Depressive/Manic-Depressive Association Crisis Call Center’s 24-hour hotline at 1-800-273-8255.
How about a “Quarantini?”
Daily life in the times of COVID-19 requires extra attention to our coping skills. Unwinding with a glass of wine or a "quarantini" has become a new norm for many people.
I recently came across two news reports that put in perspective the significance of this new coping habit. One article detailed the increased sales and consumption of alcohol this spring during the COVID-19 lockdown, while the other discussed the upcoming revised (and lowered) guidelines for safe alcohol consumption. Just as Americans are drinking more, research suggests we should be drinking less.
Daily life in the times of COVID-19 requires extra attention to our coping skills. Unwinding with a glass of wine or a "quarantini" has become a new norm for many people.
I recently came across two news reports that put in perspective the significance of this new coping habit. One article detailed the increased sales and consumption of alcohol this spring during the COVID-19 lockdown, while the other discussed the upcoming revised (and lowered) guidelines for safe alcohol consumption. Just as Americans are drinking more, research suggests we should be drinking less.
How much is too much?
For many years, the US Dietary guidelines implied there was evidence that moderate drinking could lower the risk of heart disease and reduce mortality. With that in mind, the US Dietary Guidelines 2015-2020 states that if alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men. High risk drinking is the consumption of 4 or more drinks on any day or 8 or more drinks per week for women and 5 or more drinks on any day or 15 or more drinks per week for men. With these guidelines, a daily “quarantini” may be classified as high-risk drinking.
Presently, a committee of scientists updating the latest edition of the Dietary Guidelines for Americans is changing the current stance on alcohol. After careful evaluation of the research, they report that studies showing alcohol can protect health are deeply flawed, and that any potential cardiovascular benefits would be outweighed by the fact that alcohol is a leading preventable cause of cancer. The committee plans to recommend that men and women who drink limit themselves to a single serving of wine, beer or liquor per day. They do not recommend drinking for health and suggest drinking less is generally better.
What are the risks of drinking?
While our nerves may be soothed in the short term, regular alcohol consumption may be counterproductive to our overall health and wellbeing. Many people are aware that excessive drinking can increase the risk for liver disease and obesity, but may not realize that even moderate alcohol consumption (one drink a day) can increase the risk of breast cancer, depression and a wide range of cardiovascular problems, including high blood pressure. Alcohol compromises our sleep quality which can translate into irritability, brain fog and a weakened immune systems. The more you drink, the higher your risk.
Finding alternatives to the “quarintini”
An occasional alcoholic beverage can be part of a healthy lifestyle, but now is a good time to evaluate your current drinking pattern. When do you typically drink and how often? Do you drink to unwind? Could you go a month without a drink? These questions may give insight into your relationship with alcohol.
If you find you are reaching for alcohol to help you unwinding in the evening, consider some of these alcohol-free strategies for coping with pandemic stress.
Practice regular self-care. Staying physically active, getting plenty of sleep and eating healthy foods are three of the most important tactics to prioritize.
Find a mindfulness practice you enjoy and will complete. Yoga, meditation and deep breathing techniques are well documented to help ease stress. Headspace and Calm are great apps for guided meditation. “Tapping” or emotional freedom technique is a form of phycological acupressure that can also give dramatic results. Check out “The Tapping Solution” app to get started.
Replace alcohol with alternative beverages you enjoy. Plenty of filtered water during the day is helpful, but consider mocktails, kombucha or green juices. I’ve been enjoying this refreshing fennel scrub lately.
Replete your nutrients. If you are drinking regularly you may have a micronutrient deficiency. Regular alcohol consumption can trigger low levels of magnesium, zinc , and glutathione. Correcting these deficiencies, especially in the case of magnesium, may support your mood and promote relaxation. I recommend talking with a health care provider to customize a supplement plan to meet your needs.
If you find yourself drinking excessively on a regular basis, seek professional help in person or via phone or video chat. The Substance Abuse and Mental Health Services Administration's Disaster Distress Helpline is available at 800-985-5990. For those in recovery, Alcoholics Anonymous provides a listing of online meetings at aa-intergroup.org.
Who will you be after COVID-19?
The silver lining in this economic and social disruption is that we have the time and opportunity to ask some very intimate and probing questions of ourselves. In all the upheaval, we can reinvent and redefine ourselves. In my practice of medicine, I have come to believe that our biography becomes our biology. Indeed, own stories and life experiences have such a profound impact on us that the science of our bodies are forever changed. The sum of our experiences, good and bad, our changing purpose and meaning in life, and the pursuits we follow can all influence our health as much as the medication we may take. When patients understand the effects of their life on their health, it is only then that lifestyle modifications can begin to assist in healing.
The world looks very different today than it did two months ago. It is safe to say that we will never return to many habits of the past. Our social interactions will be different for the foreseeable future. Our economy has changed, and for many of us, the work that we use to define ourselves looks very different in practice.
The silver lining in this economic and social disruption is that we have the time and opportunity to ask some very intimate and probing questions of ourselves. In all the upheaval, we can reinvent and redefine ourselves. In my practice of medicine, I have come to believe that our biography becomes our biology. Indeed, own stories and life experiences have such a profound impact on us that the science of our bodies are forever changed. The sum of our experiences, good and bad, our changing purpose and meaning in life, and the pursuits we follow can all influence our health as much as the medication we may take. When patients understand the effects of their life on their health, it is only then that lifestyle modifications can begin to assist in healing.
Several years ago, I had my own epiphany of self. I was unhealthy in body and spirit. I didn’t feel well and was burnt out in the traditional practice of medicine. I ultimately made radical decisions to change my lifestyle and transition my career to functional medicine. I left behind a secure practice in conventional medicine to attend culinary school, pursue training in functional medicine and start an independent medical practice that treats people holistically. This helped heal me physically and emotionally. Part of my evolution was to recognize the role and purpose that I have in this world. I have a unique and particular impact to my health, family, community, work and environment. You, too, have a unique and particular role to play in this world. Identifying my purpose was transformative in my health and my career and I know it can be transformative in others as well.
Making this drastic change in life did not come easy. We humans are spiritual, philosophical and social beings. We are not meant to figure out life on our own nor to go it alone. It is helpful to have wise counsel to help us determine our path. I found wise counsel to determine my purpose by working with two amazing coaches. Jason Dorsey, a Presbyterian pastor, has written a book entitled “The Name” which leads individuals through a process of mapping their core identity and setting goals for each sphere of their life including personal, family, work, community and place. Marcia Newman is a gifted life coach that listens and is an excellent teacher and sounding board as one works out their purpose and goals in concrete details. They can help you too.
In this unique pandemic time, I invite you to ask the hard questions. What is your purpose? Why are you here? Do you want to continue life as it is? How can you transition to a different lifestyle or career to better embrace your purpose?
Note that this is not a sponsored post, nor do I receive anything from this endorsement. There are many talented coaches that can speak into your biggest life decisions, and I suggest everyone explore a coach that works for them. However, I do recommend Jason Dorsey and/or Marcia Newman because they are talented, good and decent people that want you to live into your purpose to find joy, contentment and fulfillment. I, too, want this for my patients because it is good for your soul and ultimately, your health.
Jason Dorsey’s Book “The Name”
Jason Dorsey’s Counseling Service
Marcia Newman and Associates Life Coaching Services
Curious how your biography is affecting your biology? Schedule an appointment with Relish Health to address your health.
Lifestyle Tips to Ease Your Anxiety
If you find yourself in a frequent state of excessive uneasiness or apprehension, you may be experiencing an anxiety disorder. Often anxiety is felt emotionally—like feeling dread, overwhelmed or panicked, but occasionally these emotions are accompanied with physiologically symptoms like breathlessness, heart racing, sweating, chest pain or discomfort. If these sensations sound familiar to you, know that you are not be alone. Anxiety disorders are one of the most common mental illness in the United States and affects nearly 1 in 5 people at any given time.
Consider the following lifestyle tips for addressing anxiety:
If you find yourself in a frequent state of excessive uneasiness or apprehension, you may be experiencing an anxiety disorder. Often anxiety is felt emotionally—like feeling dread, overwhelmed or panicked, but occasionally these emotions are accompanied with physiologically symptoms like breathlessness, heart racing, sweating, chest pain or discomfort. If these sensations sound familiar to you, know that you are not be alone. Anxiety disorders are one of the most common mental illness in the United States and affects nearly 1 in 5 people at any given time.
Freud believed anxiety reflected inner emotional conflict, but now we have a more biologic understanding of anxiety. Research demonstrates that anxiety results from the interplay of many factors including genetics, diet, environmental exposures, chronic illnesses and social and emotional well-being. If we want to quiet the anxiety in our mind, we need an approach that supports each of these factors.
Consider the following lifestyle tips for addressing anxiety:
Basics Protocol to Relieve Anxiety:
Eat an anti-inflammatory diet. Our mental health is an extension of our overall health. If our body is inflamed or deficient in nutrients, then your mental health will suffer. Food is the most important environmental factor when it comes to repairing your brain and keeping your body healthy. Eating well is an act of radical self-love. It unfortunately doesn’t come cheap, and often requires immense effort, but if you’re looking for the keys to the kingdom of feeling good, then look right in front of you on your plate.
An anti-inflammatory diet focuses on nutrient-dense, unprocessed, whole, real food. It includes an abundance of vegetables; well-sourced meat, fish, and poultry, fermented foods, nuts and seeds; fruit; and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish. What is not present is sugar, refined carbs (i.e., bread, crackers, pasta, cookies, even seemingly healthy vegan or gluten-free replacement foods), and inflammatory oils, such as canola oil.
Actively manage stress. Our response to stress is regulated by a complex set of interactions between two parts of our brain—the hypothalamus and the pituitary glands and the adrenal glands. This subsystem of the body is often called the HPA axis. It is responsible for triggering the release of hormones needed to respond to stress. In pathologic anxiety, this HPA axis may become dysregulated. The normal cues to turn off the production of stress hormones are missed, and you may be left feeling stressed despite the threat being gone. Taking proactive steps to manage stress can help keep the HPA axis healthy. Activities like meditation and yoga are well documented to help relive anxiety and depression. These not your cup of tea? Try other reflective practices like journaling, making music or even coloring mandalas. The trick is to find a practice that resonates and make it happen.
Prioritize sleep. Lack of sleep activates the stress circuit and inhibits our relaxation. Our modern life often keeps us up and plugged into our devices much later than we should be. The circadian rhythm of the human body works best when we fall asleep approximately three hours after sunset and wake with the sunrise. Try going to bed by 10 pm every night. Avoid blue light emitted from devices that can suppress your production of sleep promoting melatonin. Exposure yourself to bright light in the morning by opening the curtains, going for a walk or sitting with a lightbox.
Exercise regularly. Exercise alone is a powerful tool to treat anxiety. In as little as 10 days it can make a dramatic difference. The best exercise is the one you enjoy and will faithfully complete, but studies suggest that resistance training may have a slight advantage over aerobic exercise at reducing anxiety.
Advanced Protocol to Reduce Anxiety:
Start with the basics, but if anxiety is still problematic further evaluation and more targeted treatment may be needed.
Get a medical evaluation. Imbalances of hormones (thyroid, insulin, estrogen, etc.) blood sugar problems, nutrient deficiencies, untreated infections and toxic exposure may be contributing to your poor mood. A comprehensive discussion and laboratory evaluation with your physician are important.
Monitor your Heart Rate Variability (HRV). HRV is the measure of the variation in time between each heartbeat. It is regulated by a primitive part of our nervous system called the autonomic nervous system (ANS). If a person is in a fight-or-flight mode, the variation between heartbeats is low. If one is in a more relaxed state, the variation between beats is high. The healthier our ANS the faster we can switch gears between fight-and-flight and relaxation, showing more resilience and flexibility.
HRV can be easily monitored and improved. There are a number of tracking devices and training apps available on the market that are specifically designed to help address anxiety. For more information check out heartmath.com and Elite HRV to get started.
Try tapping. Emotional freedom technique (aka tapping or psychological acupressure) is an alternative treatment for physical pain and emotional distress. It has been extensively investigated for anxiety and has been shown to dramatically improve symptoms. Similar to acupuncture, tapping focuses on the meridian points—or energy hot spots based on Chinese medicine. Tapping is easy to learn and can be completed anywhere. Learn more here.
Consider medication and/or supplements. Optimizing lifestyle is always the best place to start addressing anxiety. However, there is a place and time to add targeted supplements and medication. If the above strategies are not providing adequate relief or more urgent relief is needed, talk to your physician about making a treatment plan.
If you’ve been feeling anxious, I hope you’re able to put some (or all) of these practices into place. I always recommend being in care with a good mental health provider to help you see your blind spots and give you support, but I’m hopeful that most people can heal their anxiety without medications and the side effects that often come with them.
If you’re experiencing depression or anxiety and need support, please call the National Depressive/Manic-Depressive Association Crisis Call Center’s 24-hour hotline at 1-800-273-8255.
Losing Sleep? Four Causes and Solutions for Insomnia
There is more and more research showing the importance of sleep and its impact on our health. Yet, insomnia is a common problem. In fact, as high as 30-45% of the adult population suffers from it.
The good news is that resetting your sleep is possible. Below is listed four common triggers for insomnia and ways to address it.
There is more and more research showing the importance of sleep and its impact on our health. Yet, insomnia is a common problem. In fact, as high as 30-45% of the adult population suffers from it. After we drift off each night, our brain remains in an active and dynamic state. The glymphatic system continues to be hard at work cleaning house, eliminating waste and distributing compounds such as glucose, lipids, amino acids, and neurotransmitters. Also, a complex hormonal dance occurs as part of our natural circadian rhythm which regulates memory function, appetite and metabolism, focus, and many other aspects of our health. These hormone levels are directly related to how we feel on any given day, and the lack of sleep can further complicate many other health issues and recovery.
For example, we have all felt the irritably, mood changes, poor concentration and digestion changes that can come after a rough night of sleep. String together multiple nights of poor sleep and we can have more significant health problems like obesity, diabetes, weakened immune systems, and even decreased longevity. .
The good news is that resetting your sleep is possible. Below is listed four common triggers for insomnia and ways to address it.
Low blood sugar related insomnia
Problem: If you are waking up in the middle of the night I encourage you to examine what you had for dinner. Dinners that are predominately carbs or followed by sugar in the form of dessert or alcohol can leave us on an insulin-blood sugar roller coaster. If our meals are not adequately balanced there is a risk that our blood sugar dips down too low at night. This can trigger you to wake up.
Solution: Eat a balanced dinner. Take a look at your plate. Ideally half of your plate is covered in fiber rich veggies that help slow glucose absorption from your digestive tract. Aim to include 15-20 grams of protein and a source of good fat like avocado, olive oil or nuts and seeds that help maintain steady glucose levels.
High cortisol related insomnia
Problem: Cortisol is our stress hormone. It has a natural circadian rhythm that helps us maintain energy over the course of our day. Stress, either psychologic from life events, or physiologic from illness, pain or deficiencies, can trigger our normal cortisol rhythms to be disrupted causing broken and disturbed sleep.
Solution: Restoring our natural cortisol level can be challenging until we know the root cause of the disturbance.
For emotional stress the role of stress-coping skills cannot be overemphasized. Strategies like meditation, deep breathing exercises, counseling, gratitude journals, regular exercise and appropriately addressing relationship or job concerns are helpful.
For physiologic stress it is best to work with a health care provider that can help uncover and address concerns like nutritional deficiencies, blood-sugar imbalances or chronic pain.
Sex hormone related insomnia
Problem: Many peri- and post-menopausal women can testify that sleep changes as our hormones change. Hormones that are unbalanced can trigger a change in sleep quality.
Solution: Addressing stress and optimizing digestive health go a long way toward supporting our hormones, but sometimes we still need additional help. If sleep disruption occurs during a particular part of your menstrual cycle or develops in peri-menopause, then I recommend formal hormone testing. The information gathered can help direct targeted treatment.
Melatonin related insomnia
Problem: Melatonin is one of the hormones that help regulate our sleep. Low levels of melatonin can be caused by exposure to blue light at bedtime or can occur when we have an imbalance in our serotonin levels. Serotonin is a neurotransmitter that is intimately tied to our mood and is a precursor to melatonin. Much of our serotonin is made in our gut and is a common chemical targeted by antidepressant medications.
Solution: Minimizing our exposure to blue light a few hours before bedtime supports our natural melatonin secretion. We can do this by turning off computers, TVs and phones or wearing blue-light blocking glasses. Optimizing our digestive system, the site of much of our serotonin production is also indirectly helpful for our sleep. Talk to a health professional if you struggle with depression. You may need additional support for neurotransmitters. Some people benefit from direct melatonin supplementation, which is available over the counter in pharmacies.
If you think you are suffering from one or more of these issues and would like to discuss a customized plan for improving your sleep, make an appointment with Relish Health today.
Preventing colds is easier than you think
Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses.
Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips.
Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses.
Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips:
Optimize your diet. Your body needs a ready source of antioxidants, vitamins and minerals to function well. To ensure a nutrient dense diet, aim to eat two vegetables and one fruit at each meal. Eliminating foods that can trigger inflammation, especially excessive sugar and dairy, is also helpful.
Get your beauty rest. Sleep is a restorative process that is important for proper functioning of the immune system. Studies have shown that sleep deprivation weakens immune health, making you more susceptible to colds and other bacterial infections. The goal is to aim for 7-8 hours of sleep a night.
Manage your stress. Stress hormones, especially if chronic, can suppress the effectiveness of the immune system. A little self-care with meditation, exercise and mindfulness can go a long way.
Hygiene is key. Wash your hands regularly and avoid touching your face. These are simple and effective stratagies to minimize your exposure to potential cold causing germs.
Supplement wisely. If you happen to be one of those people that gets ill easily despite a healthy lifestyle, targeted supplements may be helpful. The following immune-boosters have quality evidence to support their use.
Vitamin D can help support the immune system and is important for overall health. The dosing of vitamin D varies widely among individuals. Adults can safely take 1000-2000 IU daily. Only use a higher dose if the results of your blood-test suggests a need. Talk to Relish Health about vitamin D testing.
Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for a few weeks to a few months can help reduce the likelihood of viral infections. The prevention dose of zinc for adults is 10-15 mg. Note: Zinc can be nauseating for some people.
Studies have shown that probiotics improve the body's immune response. Supplementation can reduce frequency and duration of colds. Look for a brand that contains lactobacillus with or without bifidobacterial. Check out the brands listed in the Relish Health fullscripts formulary for examples.
Elderberry extract can significantly lower duration of cold and flu symptoms while lowering the need for medication. Follow the dosing recommendation of the particular type or preparation being used. This herb should be started at the earliest signs of illness.
How did you sleep last night?
Research is showing that sleep is not only important to our energy level and mood but is also closely tied to our longevity. If sleep eluded you last night, try some of these tips for better rest tonight and in the future.
Yesterday was World Sleep Day. Research is showing that sleep is not only important to our energy level and mood but is also closely tied to our longevity. If sleep eluded you last night, try some of these tips for better rest tonight and in the future:
Cut back on caffeine. Response to caffeine varies person to person, but this drug remains in your system far longer than most people realize. The half-life of caffeine is several hours. This means that your morning coffee is still hanging around at lunchtime, and you may still have a quarter of the caffiene in your system at dinnertime.
Move during the day. People who exercise regularly report more satisfying sleep. Be sure to finish your workout at least three hours before bed to make sure you have proper time to relax and cool down.
Make your room dark. Light can disrupt our body’s natural secretion of melatonin. Making your room dark and avoiding blue light that is emitted from electronic devices before bedtime can help ensure our body maintains its natural circadian rhythm. If you needs some help blocking blue light, try blue light filtering glasses.
Avoid alcohol within three hours of bedtime. While alcohol can make you sleepy, it alters the brainwave activity in your brain, preventing restorative sleep.
Relax before bed. Create an evening routine that puts you in a relaxed frame of mind. Try reading a neutral book, journaling or taking a hot bath. A hot bath with Epsom salts relaxes muscles and reduces tension through the help of magnesium sulfate.
If sleep continues to be a concern let’s talk. Addressing hormones, blood sugar balance and stress management are also important for proper sleep.
Schedule an appointment with Relish Health today.