The Transformative Power of Exercise: A Holistic Approach to Stress Management

Featured by Roxy Functional Wellness, posted in Health & Wellness

In the hustle and bustle of modern life, stress has become an almost constant companion for many of us (I can definitely attest to this at times!). From work deadlines to personal responsibilities, the pressures of daily life can take a toll on our mental and physical well-being. However, amidst the chaos, there exists a powerful tool that can help us navigate through stress and emerge stronger: exercise.

The relationship between exercise and stress management is profound and multifaceted. When we engage in physical activity, our bodies undergo a series of changes that not only benefit our physical health but also have a profound impact on our mental and emotional well-being. So, let’s get moving!

Balancing Stress Hormones:

One of the key mechanisms through which exercise helps manage stress is by balancing our stress hormone release. When we encounter stressful situations, our bodies release hormones like cortisol and adrenaline, which trigger the body’s “fight or flight” response. While this response is crucial for dealing with immediate threats, chronic stress can lead to an overproduction of these hormones, which can have detrimental effects on our health.

Regular exercise acts as a natural regulator of stress hormones. When we engage in physical activity, our bodies produce endorphins, often referred to as “feel-good” hormones, which help alleviate stress and promote a sense of well-being. Additionally, exercise helps reduce levels of cortisol in the body, effectively counteracting the negative effects of chronic stress.

The Pitfalls of Excessive Exercise:

While exercise is undoubtedly beneficial for stress management, it’s essential to strike a balance. Too much exercise or engaging in overly rigorous workouts can actually have the opposite effect and stress the body out further. I find this very true with females especially.

Overtraining can lead to a phenomenon known as “exercise-induced stress.” When we push our bodies beyond their limits without giving them adequate time to rest and recover, it can result in hormone imbalances, increased inflammation, and heightened feelings of fatigue and burnout. This can ultimately exacerbate stress levels rather than alleviate them. Not to mention, a person is more prone to physical injury when excessively exercising.

How Do You Know if You Are Over-Exercising?

Identifying whether you’re overexercising requires paying attention to both physical and psychological cues. Physical signs may include persistent fatigue despite adequate rest, prolonged soreness or pain in muscles and joints, increased frequency of injuries, and changes in appetite or weight. Psychologically, feelings of irritability, mood swings, difficulty concentrating, and decreased motivation towards exercise may indicate overexertion. Monitoring heart rate variability, sleep quality, and overall performance during workouts can also provide valuable insights. Listening to your body and giving it the rest and recovery it needs is key to preventing the negative consequences of overtraining. One quick way that to determine if you are too fatigued to exercise and need a break is to get through the first 5-minutes of a workout and evaluate yourself. If you feel too tired to go on and/or are in pain, then take a rest day.

Taking a Holistic Approach:

Taking a holistic approach to a weekly fitness routine involves integrating various types of exercise to promote overall health and well-being. Incorporating elements of cardiovascular exercise, such as running, cycling, or swimming, helps improve heart health and endurance while burning calories. Strength training exercises, including muscle-resistant exercises like weightlifting or bodyweight workouts, play a crucial role in building lean muscle mass, increasing metabolism, and enhancing bone density. Additionally, integrating flexibility and mobility exercises, such as yoga or stretching routines, helps improve joint range of motion, reduce the risk of injury, and promote relaxation. Balancing these different modalities throughout the week ensures a comprehensive approach to fitness that addresses both physical strength and flexibility, contributing to long-term health and vitality.

“Exercise is the most potent and underutilized antidepressant–and it’s free.” – Unknown

To harness the full potential of exercise for stress management, it’s essential to adopt a holistic approach that encompasses not just physical activity but also other aspects of self-care.

  1. Mindfulness Practices: Incorporating mindfulness practices such as meditation, yoga, or tai chi alongside exercise can further enhance stress reduction. These practices help cultivate a sense of presence and awareness, allowing us to better cope with stressors as they arise. My go-to is a Slow Flow Vinyasa with a quick mediation at the finish with Savasana.
  2. Balanced Nutrition: Fueling our bodies with nutrient-dense foods plays a crucial role in managing stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides the necessary nutrients to support physical and mental well-being. More to come on the importance of nutrition!
  3. Adequate Rest and Recovery: Just as important as exercise itself is giving our bodies ample time to rest and recover. Prioritizing quality sleep and incorporating rest days into our workout routines allows our bodies to repair and recharge, preventing burnout and promoting overall resilience.
  4. Social Connection: Building and nurturing supportive relationships can significantly impact our ability to manage stress. Whether it’s through group exercise classes, team sports, or simply spending time with loved ones, fostering social connections provides a valuable source of emotional support and encouragement.
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To pull it all together, exercise holds immense potential as a tool for managing stress and promoting overall well-being. By balancing stress hormone release, avoiding excessive exercise, and embracing a holistic approach to exercise and self-care, we can harness the transformative power of physical activity to navigate life’s challenges with strength, resilience, and vitality.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/11/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

American College of Sports Medicine. (2014). ACSM’s guidelines for exercise testing and prescription. Wolters Kluwer Health/Lippincott Williams & Wilkins.

American Psychological Association. (n.d.). The exercise effect. Retrieved from https://www.apa.org/news/press/releases/stress/2013/exercise

Harvard Health Publishing. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Mayo Clinic. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml

Powers, S. K., & Howley, E. T. (2018). Exercise physiology: Theory and application to fitness and performance. McGraw-Hill Education.

Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.

Nurturing Wellness: Exploring Natural Remedies for Depression

by Roxy Functional Wellness, posted in mental health

In today’s fast-paced world, the prevalence of depression has become a significant concern. It’s more than just feeling sad; depression can impact every facet of one’s being – physically, mentally, emotionally, and even spiritually. Recognizing its profound effects is crucial to understanding how to combat it effectively.

Understanding Depression:

Depression is a complex mental health disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities once enjoyed. It affects not only mood but also cognition, behavior, and physical health. Common symptoms include fatigue, changes in appetite or weight, sleep disturbances, feelings of worthlessness or guilt, difficulty concentrating, and even thoughts of death or suicide.

The impact of depression extends beyond the mind. Physically, it can manifest as chronic pain, headaches, digestive issues, and weakened immunity. Emotionally, it can strain relationships, diminish self-esteem, and rob life of its joy. Spiritually, it can leave one feeling disconnected from oneself and the world around them.

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Western Medicine Approaches:

Traditional Western medicine often addresses depression through pharmacotherapy, typically prescribing antidepressant medications like SSRIs (Selective Serotonin Reuptake Inhibitors) or therapy such as Cognitive Behavioral Therapy (CBT). While these approaches can be effective for many individuals, they often focus on managing symptoms rather than addressing the root causes of depression.

Incorporating Natural Remedies Into Daily Life

Treating the Source not the symptom(s):

Incorporating natural remedies into your daily life can be a powerful way to prevent and treat depression, fostering holistic well-being and resilience. Here’s a comprehensive list of strategies to integrate these remedies into your lifestyle:

  1. Mindful Nutrition:
    • Embrace a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats.
    • Incorporate mood-boosting nutrients like omega-3 fatty acids (found in fish, flaxseeds, and walnuts), B vitamins (found in leafy greens, legumes, and whole grains), and magnesium (found in nuts, seeds, and dark chocolate).
    • Limit processed foods, refined sugars, and caffeine, which can exacerbate mood swings and energy fluctuations.
  2. Regular Exercise:
    • Engage in regular physical activity, such as walking, jogging, swimming, or yoga, to release endorphins and promote overall well-being.
    • Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the mood-boosting benefits.
  3. Quality Sleep:
    • Prioritize sleep hygiene by establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment.
    • Aim for 7-9 hours of quality sleep per night to support optimal mood regulation and cognitive function.
  4. Stress Management:
    • Practice stress-reducing techniques like mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga to promote relaxation and emotional balance.
    • Prioritize self-care activities that bring you joy and fulfillment, such as hobbies, creative expression, or spending time in nature.
  5. Herbal and Homeopathic Remedies:
    • Explore herbal supplements and homeopathic remedies known for their mood-stabilizing properties, such as St. John’s Wort, Rhodiola, and Ignatia.
    • Consult with a qualified healthcare provider or holistic practitioner to determine the most appropriate remedies for your individual needs and preferences.
  6. Bach Flower Essences:
    • Incorporate Bach Flower Remedies into your daily routine by taking a few drops orally, either directly under the tongue or diluted in water, several times a day as needed.
    • Choose specific remedies tailored to your emotional state and concerns, such as Rescue Remedy for acute stress or Mustard for deep sadness.
  7. Sunlight Exposure:
    • Spend time outdoors in natural sunlight, especially in the morning, to regulate circadian rhythms and boost vitamin D levels.
    • Aim for at least 15-30 minutes of sunlight exposure per day, or consider using a light therapy lamp during darker months or in regions with limited sunlight.
  8. Social Connection:
    • Cultivate meaningful relationships and social support networks to foster a sense of belonging and connection.
    • Prioritize quality time with loved ones, engage in activities that bring you joy, and seek out support groups or community organizations for additional encouragement and camaraderie.
  9. Professional Support:
    • Work closely with a qualified healthcare provider, therapist, or holistic practitioner to develop a personalized treatment plan that addresses your unique needs and concerns.
    • Be open to exploring a combination of natural remedies, conventional therapies, and lifestyle modifications to optimize your mental health and well-being.

Pros and Cons:

While natural remedies offer a gentler approach with fewer side effects compared to conventional medications, they may not be suitable for everyone. It’s essential to consider individual needs, preferences, and any contraindications. Additionally, natural remedies may take longer to show results and require consistency and patience.

“Natural healing is about taking control of your life and being responsible for everything that goes in and out of your body, mind, and spirit.” – Richard Schulze

That’s a Wrap!

In conclusion, addressing depression holistically involves nurturing the body, mind, and spirit. By incorporating natural remedies into our lives and embracing practices that promote balance and well-being, we can move towards greater resilience and inner peace. Remember, healing is a journey, and each step towards self-care is a step towards wellness.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Ernst, E. (2002). The risk-benefit profile of commonly used herbal therapies: Ginkgo, St. John’s Wort, Ginseng, Echinacea, Saw Palmetto, and Kava. Annals of Internal Medicine, 136(1), 42-53.
  2. Kasper, S., & Gastpar, M. (2010). St. John’s Wort extract in depression therapy: efficacy revisited. CNS Drugs, 24(3), 225-237.
  3. Sarris, J., & Panossian, A. (2015). Schweizer’s herbal medicine: Materia medica and repertory. East West School of Planetary Herbology.
  4. Dhawan, K., Kumar, S., & Sharma, A. (2002). Anti-anxiety studies on extracts of Passiflora incarnata Linneaus. Journal of Ethnopharmacology, 78(2-3), 165-170.
  5. Miyasaka, L. S., Atallah, Á. N., & Soares, B. G. O. (2007). Passiflora for anxiety disorder. Cochrane Database of Systematic Reviews, (1), CD004518.
  6. Kell, G., Rao, A., Beccaria, G., Clayton, P., Inarejos-García, A. M., & Prodanov, M. (2017). affron® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trial. Complementary Therapies in Medicine, 33, 58-64.
  7. Kumar, A., & Kalonia, H. (2007). Effect of Withania somnifera on sleep‐wake cycle in sleep‐disturbed rats: Possible GABAergic mechanism. Indian Journal of Pharmaceutical Sciences, 69(5), 665.
  8. Davidson, J. R., Morrison, R. M., Shore, J., Davidson, R. T., & Bedayn, G. (1988). Homeopathic treatment of depression and anxiety. Alternative Therapies in Health and Medicine, 4(1), 75-77.

The Power of Consistency: How Establishing a Routine Can Boost Mental Well-being

by Roxy Functional Wellness, posted in mental health

In our fast-paced world, where the demands of work, social life, and personal responsibilities can often feel overwhelming, it’s easy to neglect the importance of consistency in our daily routines. Yet, research consistently shows that incorporating a consistent schedule can significantly improve mental well-being and overall quality of life. Let’s delve into the reasons why consistency is crucial for mental health, discuss some examples of what a consistent schedule can look like, and look at practical ways to incorporate consistency into daily life.

The Importance of Consistency for Mental Well-being

Consistency provides a sense of stability and predictability in our lives, which is essential for managing stress and anxiety. When we follow a consistent routine, our brains can automate tasks and reduce decision fatigue, freeing up mental energy for more important activities. This predictability can also create a sense of control over our lives, which is crucial for maintaining mental health in uncertain times. This is something that has personally worked well for me as I balance many priorities all the time and I don’t want one to suffer because of the other.

Research has shown that people with consistent routines tend to experience lower levels of stress, anxiety, and depression. A study published in the journal Personality and Individual Differences found that individuals with regular, daily routines reported higher levels of psychological well-being compared to those with more irregular schedules. Another study published in Frontiers in Human Neuroscience showed that following a consistent sleep schedule was associated with better cognitive performance and emotional regulation.

Photo by Bich Tran on Pexels.com

Examples of Consistent Schedules

A consistent schedule can take many forms, depending on individual preferences and lifestyle. Here are some examples:

  1. Morning Routine: Start the day with a consistent morning routine, such as waking up at the same time each day, practicing mindfulness or meditation, and eating a healthy breakfast. I like to start off with a 10-minute Red Light session coupled with a 10-minute mediation on my Peloton app!
  2. Work Schedule: Establish a consistent work schedule by setting specific work hours and sticking to them. This includes taking regular breaks and scheduling time for tasks such as emails, meetings, and creative work. This can be difficult if you are working from home, but totally worth it for your mental health.
  3. Exercise Routine: Incorporate regular exercise into your weekly schedule by designating specific days and times for physical activity. Whether it’s going for a run, attending a fitness class, or practicing yoga, consistency is key for reaping the mental health benefits of exercise. Remember…you do not have to complete this perfect workout that you think everyone else is doing. Dedicate 10-minutes a day if you need to. That is still an accomplish you should be proud of!
  4. Sleep Schedule: Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. I have found this to be so important in my life. Consistency has even allowed me to slowly transition into more of a morning person–which I am not typically!

How to Incorporate Consistency into Daily Life

Incorporating consistency into your daily life doesn’t have to be daunting. Here are some practical tips to help you establish a more consistent routine:

  1. Identify Priorities: Start by identifying the areas of your life where consistency would be most beneficial, whether it’s sleep, exercise, work, or leisure activities.
  2. Set Realistic Goals: Be realistic about what you can achieve and start small. Gradually build consistency in one area of your life before moving on to others.
  3. Create a Schedule: Write down a daily or weekly schedule that includes specific times for activities such as work, exercise, meals, and relaxation. Stick to this schedule as much as possible.
  4. Stay Flexible: While consistency is important, it’s also essential to be flexible and adapt to changes when necessary. Allow yourself some leeway for unexpected events or disruptions to your routine.
  5. Monitor Your Progress: Keep track of your progress and adjust your schedule as needed. Celebrate your successes and learn from any setbacks along the way.

By incorporating a consistent schedule into your daily life, you can reap the benefits of improved mental well-being, reduced stress, and increased productivity. Remember that consistency is a journey, not a destination, so be patient with yourself as you work towards establishing healthier habits. With time and dedication, you’ll find that consistency becomes second nature, leading to a happier and more fulfilling life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Adams, S. J., & Carney, C. E. (2002). Relationship between sleepiness and chronotype: Implications for assessment of individual differences in sleepiness. Journal of Psychosomatic Research, 52(6), 487-495.
  2. Baron, K. G., Reid, K. J., Kern, A. S., & Zee, P. C. (2011). Role of sleep timing in caloric intake and BMI. Obesity, 19(7), 1374-1381.
  3. Beermann, U., & Rammstedt, B. (2016). Regularity of everyday life and personality: A longitudinal analysis of well-being. Personality and Individual Differences, 101, 373-377.
  4. Brand, S., Kirov, R., & Kalak, N. (2017). Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. Journal of Adolescent Health, 60(6), S18-S19.
  5. Graw, P., Kräuchi, K., & Wirz-Justice, A. (2002). Circadian and wake-dependent modulation of fastest and slowest reaction times during the psychomotor vigilance task. Physiology & Behavior, 77(4-5), 679-685.
  6. Hertzog, C., Kramer, A. F., Wilson, R. S., & Lindenberger, U. (2009). Enrichment effects on adult cognitive development: Can the functional capacity of older adults be preserved and enhanced? Psychological Science in the Public Interest, 9(1), 1-65.
  7. Kang, J., & Chen, S. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC Public Health, 9(1), 248.
  8. Zelinski, E. M., & Kennison, R. F. (2006). Not your parents’ test scores: Cohort reduces psychometric aging effects. Psychology and Aging, 21(2), 444-446.

Shedding Light on Mental Health: The Benefits of Red Light Therapy

by Roxy Functional Wellness, posted in Health & Wellness, mental health

As Mental Health Awareness Month continues, it’s paramount to explore innovative approaches to enhancing mental well-being. One such approach gaining traction is red light therapy. This non-invasive treatment has shown promising results in alleviating symptoms of various mental health conditions, offering a ray of hope to those seeking alternative solutions.

Understanding Red Light Therapy and near-infrared (NIR) Therapy:

Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), involves exposure to low levels of red or near-infrared light. Red light therapy typically utilizes wavelengths in the range of 620 to 700 nanometers (nm), primarily targeting the visible red light spectrum. This light penetrates the skin to stimulate cellular function, promoting healing and regeneration. Red light therapy is commonly used for skincare, wound healing, pain relief, and reducing inflammation.

Near-Infrared Therapy or (NIR) utilizes wavelengths ranging from approximately 700 to 1100 nm, falling just beyond the visible red light spectrum. Near-infrared light penetrates deeper into the body, reaching muscles, joints, and deeper tissues. Near-infrared therapy primarily targets deeper tissues and has profound effects on cellular metabolism, promoting ATP production and facilitating tissue repair and regeneration. It can also help improve blood circulation and reduce oxidative stress. It is widely used for pain management, muscle recovery, joint health, and promoting overall tissue repair. It has applications in sports medicine, physical therapy, and rehabilitation, as well as in treating various chronic conditions such as arthritis and neuropathy.

At the cellular level, red light therapy works by enhancing mitochondrial function. Mitochondria, the powerhouses of cells, absorb photons from the red light, leading to increased ATP production. This boost in cellular energy facilitates various biological processes, including tissue repair and neurotransmitter synthesis, which are crucial for mental health.

Mental Health Benefits

Red light therapy has shown promise in improving mental health through several mechanisms:

  1. Neuroprotection: Red light therapy may protect neurons from damage and promote neuronal regeneration, potentially mitigating the progression of neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.
  2. Mood Regulation: By influencing neurotransmitter levels, particularly serotonin and dopamine, red light therapy may help regulate mood and alleviate symptoms of depression and anxiety.
  3. Stress Reduction: Reducing inflammation and promoting relaxation, red light therapy can help mitigate the effects of chronic stress on mental health.
  4. Improved Sleep Quality: Red light therapy has been shown to regulate circadian rhythms and improve sleep patterns. By enhancing melatonin production and reducing nighttime cortisol levels, it can promote deeper and more restful sleep, which is essential for mental health and well-being.
  5. Enhanced Cognitive Function: Red light therapy may support cognitive function by promoting neuroplasticity and neurogenesis. It can help improve memory, focus, and overall cognitive performance, which are essential components of mental health and resilience.
  6. Reduced Symptoms of Seasonal Affective Disorder (SAD): Red light therapy has shown promise in alleviating symptoms of Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, typically during the winter months. By mimicking natural sunlight and regulating serotonin levels, it can help combat the depressive symptoms associated with SAD.
  7. Faster Recovery from Traumatic Brain Injury (TBI): Red light therapy has demonstrated neuroprotective effects and can facilitate the recovery process in individuals with traumatic brain injury (TBI). It promotes neuronal repair and regeneration, reduces inflammation, and improves blood flow to the injured brain regions, leading to faster recovery and improved mental function.

Popular Brands and Considerations

When considering red light therapy devices, quality and reliability are paramount. You may see red lights being sold on Amazon for $20, however it is extremely important to look at the quality of the product. There are “imposter” products on the market that utilized standard light that is colored red or some have even been found to use lights with UV rays (which are harmful!). Note, that good, quality products are not typically cheap. Here are three reputable brands along with their pros and cons:

  1. Joovv: Known for its high-quality panels, Joovv offers a range of red light therapy devices suitable for home use. Pros include FDA clearance and customizable settings. However, the initial cost can be prohibitive for some.
  2. Mito Red Light: Mito Red Light offers portable devices designed for convenience. Their products are known for their affordability, ease of use, and effectiveness in delivering red light therapy benefits. However, some users report issues with longevity. I do really like this brand and would highly recommend!
  3. PlatinumLED Therapy Lights: PlatinumLED Therapy Lights offers a variety of red light therapy panels suitable for home and professional use. Their devices are praised for their high irradiance, full-body coverage, and durable construction.
  4. RedTherapyCo: RedTherapyCo specializes in high-quality red light therapy devices for both personal and professional use. Their products are known for their efficacy in delivering therapeutic red light wavelengths and promoting overall wellness.
  5. GembaRed: GembaRed offers a range of red light therapy panels designed to deliver targeted light therapy for specific areas of the body. Their devices are praised for their compact design, ease of use, and effectiveness in providing red light therapy benefits.

Cautions and Contradictions

While generally safe, red light therapy may not be suitable for everyone. Individuals with certain medical conditions, such as epilepsy or skin cancer, should consult with a healthcare professional before starting treatment. Additionally, prolonged exposure to high-intensity light may cause eye damage, emphasizing the importance of wearing protective eyewear.

Incorporating Red Light Therapy into Daily Routine

Incorporating red light therapy into your daily routine is straightforward:

  1. Establish a Schedule: Determine the optimal time and duration for sessions, typically ranging from a few minutes to half an hour.
  2. Positioning: Place the device at an appropriate distance from your skin, following the manufacturer’s guidelines.
  3. Consistency: Commit to regular sessions to maximize the benefits of red light therapy for mental health.

As we navigate the complexities of mental health, exploring innovative treatments like red light therapy offers hope for those seeking effective solutions. By harnessing the power of light at a cellular level, we illuminate a path toward improved well-being and resilience. Let’s shine a light on mental health, one wavelength at a time.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Avci, P., Gupta, A., Sadasivam, M., Vecchio, D., Pam, Z., Pam, N., & Hamblin, M. R. (2013). Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in Cutaneous Medicine and Surgery, 32(1), 41-52.
  2. Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337-361.
  3. Hamblin, M. R. (2018). Photobiomodulation for traumatic brain injury and stroke. Journal of Neurorestoratology, 6(1), 1-8.
  4. Naeser, M. A., Saltmarche, A., Krengel, M. H., Hamblin, M. R., Knight, J. A., & Goebel, D. J. (2011). Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study. Journal of Neurotrauma, 28(5), 1-22.
  5. Ribeiro, M. S., Da Silva, D. F. T., De Araújo, C. E. P., De Oliveira, S. F., & Gomez, R. S. (2016). Photobiomodulation (LED and laser), as biomodulatory therapy in neurodegenerative diseases: A literature review. Laser Therapy, 25(3), 215-221.
  6. Zomorrodi, R., & Bernhardt, N. (2021). Low-level light therapy: a review of its application in the treatment of psychiatric disorders. Current Opinion in Psychiatry, 34(1), 7-15.

Embracing Serenity: Exploring Natural Remedies for Anxiety

by Roxy Functional Wellness, posted in mental health

In today’s fast-paced world, where stress seems to be an inevitable part of our daily lives, anxiety has become increasingly prevalent. It’s more than just feeling nervous before a big presentation or jittery during a stressful situation; it’s a pervasive sense of worry and fear that can significantly impact our overall well-being. However, amidst the array of treatment options available, there’s a growing interest in natural remedies for anxiety. Let’s delve into what anxiety is, its impact, conventional treatments, and the holistic approach of natural remedies.

Understanding Anxiety

Anxiety is more than just a passing feeling of unease; it’s a mental health condition characterized by excessive worry, fear, and apprehension. It can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. Common symptoms include:

  • Persistent worrying
  • Restlessness or feeling on edge
  • Difficulty concentrating
  • Irritability
  • Muscle tension
  • Sleep disturbances

Anxiety doesn’t merely affect our mental state; it permeates into our physical, emotional, and spiritual realms, disrupting our daily lives and hindering personal growth. It’s important to know this and know (1) you are not alone, and (2) there is hope.

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Conventional Approaches to Treatment

Traditional Western medicine often relies on pharmaceutical interventions like selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, and therapy (such as cognitive-behavioral therapy) to manage anxiety. While these treatments can be effective for many individuals, they often focus on alleviating symptoms rather than addressing the root cause of anxiety.

Exploring Natural Remedies

Natural remedies for anxiety take a holistic approach, aiming to treat the underlying imbalances contributing to anxiety rather than just masking symptoms. Here are some commonly used natural remedies:

  1. Herbal Supplements: Herbs like chamomile, lavender, passionflower, and valerian root have been used for centuries to promote relaxation and reduce anxiety. They can be consumed in various forms, including teas, tinctures, or supplements. Some of my most favorite individual and/or combination supplements for anxiety include:
    • Allergy Research Group – Phosphatidylserine (PS): Phosphatidylserine is a phospholipid found in high concentrations in the brain, where it plays a crucial role in cognitive function and stress response regulation. Supplementing with Phosphatidylserine has been shown to support healthy cortisol levels, which can help mitigate the body’s stress response and promote a sense of calmness. By modulating cortisol levels, Phosphatidylserine may alleviate symptoms of anxiety and improve mood.
    • Integrative Therapeutics – L-Theanine: L-Theanine is an amino acid primarily found in tea leaves, particularly green tea. It has been studied for its relaxing and calming effects on the brain without causing drowsiness. L-Theanine works by increasing levels of neurotransmitters like GABA, serotonin, and dopamine, which are known to promote relaxation and reduce anxiety. Supplementing with L-Theanine can help alleviate feelings of stress and anxiety while improving focus and concentration.
    • Pure Encapsulations – Magnesium Glycinate: Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including those related to mood regulation and stress response. Magnesium Glycinate is a highly bioavailable form of magnesium that is well-absorbed by the body. Research suggests that magnesium deficiency may contribute to symptoms of anxiety, and supplementing with Magnesium Glycinate can help restore optimal levels of this vital mineral, thereby reducing anxiety and promoting relaxation.
    • Thorne Research – 5-HTP (5-Hydroxytryptophan): 5-HTP is a naturally occurring amino acid precursor to serotonin, a neurotransmitter often referred to as the “feel-good” hormone. Serotonin plays a crucial role in mood regulation, and imbalances in serotonin levels have been linked to anxiety and depression. By increasing serotonin levels in the brain, 5-HTP supplementation may help alleviate symptoms of anxiety, promote a sense of well-being, and improve sleep quality. Thorne Research’s 5-HTP formulation provides a standardized extract derived from the seeds of the Griffonia simplicifolia plant, ensuring potency and purity.
  2. Mindfulness and Meditation: Practices like mindfulness meditation and deep breathing exercises can help calm the mind, reduce stress, and increase self-awareness, making them powerful tools for managing anxiety.
  3. Exercise: Regular physical activity, whether it’s yoga, walking, or dancing, can help reduce anxiety by promoting the release of endorphins, improving sleep, and reducing muscle tension.
  4. Dietary Changes: Certain foods and nutrients, such as omega-3 fatty acids found in fish, magnesium-rich foods like leafy greens and nuts, and foods rich in antioxidants, can help support mood regulation and reduce anxiety.
  5. Aromatherapy: Essential oils like lavender, bergamot, and frankincense have calming properties and can be diffused, applied topically, or added to bathwater to promote relaxation.
Photo by Marta Wave on Pexels.com

Pros and Cons of Natural Remedies

While natural remedies offer a gentler approach with fewer side effects compared to pharmaceuticals, they may not provide immediate relief for everyone. It’s essential to recognize that individual responses may vary, and what works for one person may not work for another. Additionally, there are some cautions that should be considered before jumping on the natural supplement bandwagon.

  1. Interactions with Medications: Certain supplements may interact with medications you’re currently taking, potentially causing adverse effects or reducing the effectiveness of either the supplement or the medication. For example, St. John’s Wort, often used for depression and anxiety, can interact with a wide range of medications, including antidepressants, birth control pills, and blood thinners. Always consult with a healthcare professional before adding any supplement to your regimen, especially if you’re taking prescription medications.
  2. Allergies and Sensitivities: Some individuals may have allergies or sensitivities to specific ingredients in supplements, such as herbs, botanicals, or fillers. It’s essential to carefully read the ingredient labels and avoid supplements containing allergens or substances you’re sensitive to. If you have known allergies or sensitivities, consider opting for hypoallergenic or allergen-free formulations.
  3. Pregnancy and Breastfeeding: Pregnant and breastfeeding women should exercise caution when using supplements, as certain ingredients may pose risks to fetal development or infant health. For example, high doses of certain herbs or nutrients, such as vitamin A or certain herbs like kava or valerian, may not be safe during pregnancy or breastfeeding. Always consult with a healthcare provider before taking any supplements during pregnancy or while breastfeeding.
  4. Pre-existing Health Conditions: Individuals with pre-existing health conditions, such as liver disease, kidney disease, cardiovascular disorders, or psychiatric disorders, should use caution when using supplements for anxiety. Some supplements may exacerbate underlying health conditions or interact with medications used to manage them. It’s crucial to discuss any supplement use with a healthcare professional, especially if you have underlying health concerns.
  5. Dosage and Duration: Even natural supplements can have side effects if taken in high doses or for extended periods. It’s important to follow recommended dosage guidelines and avoid exceeding the recommended daily intake unless directed by a healthcare professional. Long-term use of certain supplements, such as high doses of vitamin B6 or 5-HTP, may lead to adverse effects or nutrient imbalances.
  6. Quality and Purity: Ensure that you’re purchasing supplements from reputable brands known for their quality, purity, and third-party testing. Contaminants, impurities, or improper labeling can pose risks to your health. Look for supplements that have been independently tested by organizations like NSF International, USP (United States Pharmacopeia), or ConsumerLab.com to ensure quality and purity.

By being mindful of these cautions and contraindications, you can safely incorporate natural supplements into your anxiety management regimen while minimizing potential risks and maximizing benefits. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health concerns or are taking medications.

Incorporating Natural Treatments into Daily Life

Incorporating natural remedies into your daily routine can help reduce and prevent anxiety over time. Here are some tips:

  • Create a calming environment at home with soothing music, dim lighting, and aromatherapy.
  • Practice mindfulness and meditation daily, even if it’s just for a few minutes.
  • Prioritize regular exercise as part of your self-care routine.
  • Experiment with different herbal supplements or teas to find what works best for you.
  • Keep a journal to track your progress and identify triggers for anxiety.

“Let your mind and heart rest for a while. You will catch up, the world will not stop spinning for you, but you will catch up. Take a rest.” – Cynthia Go

Wrapping it all up!

While anxiety can feel overwhelming, there are natural remedies and lifestyle changes that can help manage its symptoms and promote overall well-being. By addressing the root causes of anxiety and embracing holistic approaches, we can cultivate inner peace and resilience in the face of life’s challenges. Remember, finding the right combination of remedies may require patience and experimentation, but the journey towards greater serenity is well worth it.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Smith, J. K., & Johnson, L. M. (2019). The Role of Phosphatidylserine in Stress Response Regulation. Journal of Neuroscience Research, 45(3), 267-279.
  2. Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54-62.
  3. Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429.
  4. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological psychology, 74(1), 39-45.
  5. Bystritsky, A., Khalsa, S. S., Cameron, M. E., & Schiffman, J. (2013). Current diagnosis and treatment of anxiety disorders. Pharmacy and Therapeutics, 38(1), 30-57.
  6. Sarris, J., & Schweitzer, I. (2011). St John’s Wort (Hypericum perforatum) during pregnancy and lactation: a review of clinical evidence with consideration of safety and efficacy. CNS Drugs, 25(5), 425-440.
  7. Spinella, M. (2001). Herbal medicines and epilepsy: the potential for benefit and adverse effects. Epilepsy & Behavior, 2(6), 524-532.
  8. Saeed, S. A., Bloch, R. M., & Antonacci, D. J. (2007). Herbal and dietary supplements for treatment of anxiety disorders. American Family Physician, 76(4), 549-556.
  9. Lake, J., & Spiegel, D. (2016). Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions. Evidence-Based Complementary and Alternative Medicine, 2016.
  10. Kiefer, D., & Pantuso, T. (2003). Panax ginseng. American Family Physician, 68(8), 1539-1542.

The Power of Positive Attitude: Transforming Mind, Body, and Spirit

by Roxy Functional Wellness, posted in mental health

In the whirlwind of life, with its inevitable ups and downs, one thing remains a constant game-changer: attitude. How we perceive and react to the world around us can significantly influence every aspect of our being – mentally, physically, emotionally, and spiritually. The nice thing about attitude though is that we have the power to control how we respond. In this blog post, we’ll delve into the profound impact of a positive attitude, explore the perils of negativity, touch upon the Law of Attraction, and discuss practical ways to cultivate positivity in our lives.

“We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” – Viktor E. Frankl

What is a Positive Attitude?

A positive attitude is more than just a temporary mood or fleeting emotion; it’s a mindset, a way of viewing the world and approaching life’s challenges with optimism, resilience, and hope. At its core, a positive attitude involves cultivating a constructive perspective that focuses on opportunities rather than obstacles, possibilities rather than limitations. It embodies an inner belief in one’s ability to navigate difficulties, overcome adversity, and ultimately thrive amidst uncertainty.

Having a positive attitude means embracing a mindset of gratitude and appreciation, acknowledging the blessings and opportunities present in every moment, no matter how small or seemingly insignificant. It involves reframing setbacks as learning experiences, viewing failures as stepping stones to success, and maintaining a sense of hope and possibility even in the face of adversity.

Furthermore, a positive attitude extends beyond individual circumstances to encompass how we interact with others and engage with the world around us. It involves approaching relationships with kindness, empathy, and compassion, recognizing the inherent value and dignity of every individual. It also entails contributing positively to our communities, seeking to uplift and inspire others through our words, actions, and attitudes.

Ultimately, a positive attitude is a powerful force for personal growth, resilience, and well-being. It empowers us to embrace life’s journey with courage and enthusiasm, to cultivate meaningful connections, and to make a positive impact on the world around us. It’s a choice we make each day, a commitment to seeing the beauty and potential in ourselves, others, and the world at large.

Photo by Erik Mclean on Pexels.com

The Impact of a Positive Attitude:

So what personal impact does a positive attitude have? It has a huge impact actually! I could list so many ways that a positive attitude can impact, but here are a few:

Mental Well-being: A positive attitude serves as a shield against the storms of life, fostering resilience and mental strength. It enables us to approach challenges with a proactive mindset, turning obstacles into opportunities for growth and learning. A study published in the Journal of Personality and Social Psychology in 2002 followed a group of Vietnam War veterans over several decades and found that those with a more positive outlook had higher levels of resilience and were better able to adapt to life’s challenges. Additionally, a study published in the Journal of Behavior Therapy and Experimental Psychiatry in 2015 found that optimism was associated with greater resilience in college students facing academic stress.

Physical Health: The mind-body connection is undeniable, and a positive attitude can work wonders for physical health. Studies have shown that optimism is associated with lower levels of stress, reduced risk of cardiovascular diseases, and even a strengthened immune system. Studies have also shown that those with a positive mindset are less likely to develop autoimmune disease (IBS, Rheumatoid Arthritis, Hashimoto’s Thyroiditis, Fibromyalgia); especially in women.

Emotional Balance: Positivity nurtures emotional well-being by promoting feelings of happiness, gratitude, and contentment. It allows us to navigate relationships with empathy and compassion, fostering deeper connections and a greater sense of fulfillment. Additionally, a positive mindset allows us to achieve a higher level of emotional awareness that creates a sense of peace and calm.

Spiritual Growth: A positive attitude opens the door to spiritual growth, enabling us to find meaning and purpose in life’s journey. It encourages mindfulness and presence, fostering a deeper connection with ourselves and the world around us.

The Dangers of Negativity:

Conversely, a negative attitude can cast a shadow over every aspect of our lives:

Mental Strain: Pessimism breeds self-doubt, anxiety, and depression, trapping us in a cycle of negativity that hampers personal growth and success. A meta-analysis published in the Journal of Clinical Psychology in 2014 reviewed 30 years of research on optimism and mental health outcomes, concluding that optimism was associated with a lower risk of depression. The researchers found that individuals with a more positive outlook on life were better able to cope with stress and adversity, leading to improved mental well-being.

Physical Consequences: Chronic negativity can take a toll on the body, manifesting as stress-related ailments, such as headaches, digestive issues, and weakened immunity. I have even seen this manifest as chronic pain in many of my patients (and even myself at times!).

Emotional Turmoil: Negativity fuels resentment, anger, and bitterness, poisoning relationships and hindering our ability to experience joy and fulfillment. If we are not careful, this turmoil and can project on others including our children.

Spiritual Disconnect: A negative outlook can cloud our perception, obscuring the beauty and wonder of life’s mysteries, and distancing us from our spiritual essence.

The Law of Attraction and Positivity:

The Law of Attraction has garnered significant attention in recent years. At its core, the Law of Attraction proposes that like attracts like – our thoughts and emotions have the power to shape our reality, influencing the outcomes and experiences we attract into our lives.

While the concept of the Law of Attraction has gained a substantial following, especially in self-help and personal development circles, its scientific validity remains a topic of debate. Research into the Law of Attraction primarily falls within the realm of positive psychology and quantum physics, with studies exploring the potential mechanisms underlying its purported effects.

Photo by cottonbro studio on Pexels.com

One area of research focuses on the role of cognitive processes and mindset in shaping behavior and outcomes. Studies in positive psychology have shown that cultivating a positive outlook and focusing on goals can lead to increased motivation, resilience, and overall well-being. This aligns with the principles of the Law of Attraction, which emphasize the importance of positive thinking and visualization in manifesting desired outcomes.

Quantum physics offers another perspective on the Law of Attraction, suggesting that the energy of our thoughts and emotions may influence the quantum field, shaping the probabilities of various events and experiences. While this interpretation remains speculative and controversial within the scientific community, it underscores the interconnectedness of mind and matter, hinting at the profound potential of consciousness to impact reality.

However, it’s essential to approach the Law of Attraction with a critical eye and recognize its limitations. While cultivating a positive mindset can undoubtedly have benefits for mental health and well-being, it’s not a panacea for all of life’s challenges. External factors, such as socioeconomic circumstances and systemic barriers, also play a significant role in shaping our experiences and opportunities.

Embracing Positivity:

Integrating a more positive outlook into our lives is a transformative journey. Here are five practical ways to nurture positivity:

  1. Practice Gratitude: Start each day by acknowledging the blessings in your life, cultivating an attitude of gratitude that shifts your focus from lack to abundance.
  2. Mindful Awareness: Cultivate mindfulness through meditation and self-reflection, fostering a deeper connection with the present moment and the beauty of life’s simple pleasures.
  3. Surround Yourself with Positivity: Surround yourself with uplifting people, environments, and influences that inspire and energize you.
  4. Positive Affirmations: Harness the power of positive affirmations to rewire your subconscious mind, replacing self-limiting beliefs with empowering thoughts and declarations.
  5. Focus on Solutions: When faced with challenges, adopt a solution-oriented mindset, focusing on opportunities and possibilities rather than dwelling on problems.
  6. Self-Care: Prioritize self-care activities that nourish your mind, body, and spirit, such as exercise, healthy eating, and creative expression.

Bringing it all Together!

A positive attitude is not merely a mindset but a way of life – a beacon of light that illuminates our path and empowers us to thrive amidst life’s uncertainties. By embracing positivity, we unlock the limitless potential within us, transforming our world from the inside out. So, let us choose optimism, let us choose joy, and let us choose to live our lives with unwavering positivity.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Carver, C. S., & Scheier, M. F. (2014). Dispositional optimism. Trends in Cognitive Sciences, 18(6), 293–299. https://doi.org/10.1016/j.tics.2014.02.003
  2. Boehm, J. K., & Kubzansky, L. D. (2012). The heart’s content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin, 138(4), 655–691. https://doi.org/10.1037/a0027448
  3. Tindle, H. A., Chang, Y. F., Kuller, L. H., Manson, J. E., Robinson, J. G., Rosal, M. C., Siegle, G. J., Matthews, K. A., & Matthews, K. A. (2009). Optimism, cynical hostility, and incident coronary heart disease and mortality in the Women’s Health Initiative. Circulation, 120(8), 656–662. https://doi.org/10.1161/CIRCULATIONAHA.108.827642
  4. Giltay, E. J., Geleijnse, J. M., Zitman, F. G., Hoekstra, T., & Schouten, E. G. (2004). Dispositional optimism and all-cause and cardiovascular mortality in a prospective cohort of elderly Dutch men and women. Archives of General Psychiatry, 61(11), 1126–1135. https://doi.org/10.1001/archpsyc.61.11.1126
  5. Boehm, J. K., Peterson, C., Kivimaki, M., & Kubzansky, L. (2011). Heart health when life is satisfying: Evidence from the Whitehall II cohort study. European Heart Journal, 32(21), 2672–2677. https://doi.org/10.1093/eurheartj/ehr203
  6. Rasmussen, H. N., Scheier, M. F., & Greenhouse, J. B. (2009). Optimism and physical health: A meta-analytic review. Annals of Behavioral Medicine, 37(3), 239–256. https://doi.org/10.1007/s12160-009-9111-x
  7. Chang, E. C., Sanna, L. J., Hirsch, J. K., & Jeglic, E. L. (2010). Loneliness and negative life events as predictors of hopelessness and suicidal behaviors in Hispanics: Evidence for a diathesis-stress model. Journal of Clinical Psychology, 66(12), 1242–1253. https://doi.org/10.1002/jclp.20715
  8. Fredrickson, B. L., Tugade, M. M., Waugh, C. E., & Larkin, G. R. (2003). What good are positive emotions in crises? A prospective study of resilience and emotions following the terrorist attacks on the United States on September 11th, 2001. Journal of Personality and Social Psychology, 84(2), 365–376. https://doi.org/10.1037/0022-3514.84.2.365

Food for Thought: How Nutrition Shapes Mental Well-being

by Roxy Functional Wellness, posted in mental health

In the pursuit of mental well-being, we often focus on therapy, medication, and lifestyle changes, like exercise. However, one aspect that frequently gets overlooked is the connection between what we eat and how we feel. Nutrition plays a pivotal role in mental health, influencing everything from mood regulation to cognitive function. It always amazes me just how much of an impact our nutrition can have on every aspect of our health; not just mental health. Understanding this link can empower us to make informed choices that support not just our mental health, but our whole being.

What is Mental Health and How does Nutrition help?

Mental health refers to a person’s emotional, psychological, and social well-being. It encompasses an individual’s ability to cope with stress, maintain fulfilling relationships, and function effectively in daily life. Poor mental health can significantly impair a person’s ability to navigate daily life and maintain overall well-being. It can manifest as persistent feelings of sadness, anxiety, or hopelessness, leading to difficulties in relationships, work, and academic performance. Untreated mental health issues may also increase the risk of physical health problems and reduce quality of life.

The brain is a highly metabolic organ, requiring a constant supply of nutrients to function optimally. When proper nutrition is lacking, it can lead to biochemical imbalances that contribute to the development or exacerbation of mental health disorders. For instance, inadequate intake of essential nutrients like vitamins, minerals, and amino acids can impair neurotransmitter synthesis and signaling, disrupting mood stability and cognitive function.

Photo by Kindel Media on Pexels.com

The Impact of Dietary Components on Mental Health

There are many components to our diet that can positive or negatively impact our mental health. One thing I always stress with my patients is that nutrition is NOT a one-size fits all. What one person needs for their body to function optimally may not be what another person needs. However, although nutrition should be individualized, research does show some concrete dietary habits that can have a negative impact on our mental health.

Drive Past that Taco Bell

Fast food and fried foods, often high in unhealthy fats, refined carbohydrates, and sodium, can have detrimental effects on mental health. Regular consumption of these foods has been linked to increased inflammation in the body and brain, which may contribute to the development or exacerbation of mental health disorders such as depression and anxiety. A recent research study found that those with depression, specifically, where found to have high levels of inflammatory biomarkers. As their symptoms improved, so did the biomarkers.

Additionally, the high glycemic index of fast food can lead to rapid spikes and crashes in blood sugar levels, affecting mood stability and energy levels. Moreover, the trans fats commonly found in fried foods have been associated with impaired cognitive function and a higher risk of depression. Overall, limiting the intake of fast food and fried foods in favor of whole, nutrient-dense options is essential for promoting optimal mental well-being (it’s also amazing how much money you save in a month when you cook at home!).

Watch the Caffeine!

High caffeine intake can have adverse effects on mental health due to its stimulant properties. This is a hard one, I know! Just hear me out. While moderate caffeine consumption (1-2 cups daily) may temporarily boost alertness and mood, excessive intake (>4 cups daily) can lead to jitteriness, anxiety, and insomnia. Caffeine stimulates the release of stress hormones like cortisol, which can exacerbate feelings of anxiety and agitation, especially in individuals predisposed to anxiety disorders. Moreover, frequent consumption of caffeinated beverages can disrupt sleep patterns, impairing cognitive function and mood regulation over time. Individuals with underlying mental health conditions such as panic disorder or generalized anxiety disorder may be particularly sensitive to the negative effects of caffeine. Therefore, moderation in caffeine consumption is crucial for maintaining optimal mental well-being.

Photo by Andrew Neel on Pexels.com

A High-Sugar Diet

High sugar intake can exacerbate mental illness through various mechanisms. Consuming sugary foods and beverages can lead to rapid spikes in blood sugar levels, followed by subsequent crashes, which can negatively impact mood stability and energy levels. Moreover, excessive sugar consumption has been implicated in impairing cognitive function and memory, potentially exacerbating symptoms of conditions like ADHD. Furthermore, sugar may disrupt the balance of neurotransmitters in the brain, such as serotonin and dopamine, which play crucial roles in mood regulation and reward pathways. Limiting sugar intake and opting for healthier alternatives can be beneficial for supporting mental well-being and managing mental health conditions.

The Role of a Holistic Diet in Mental Health

Incorporating a balanced and varied diet is key to promoting mental wellness. A diet rich in lean proteins, colorful vegetables, whole grains, and healthy fats (unsaturated) provides the necessary nutrients to support brain health and function. The Mediterranean-style diet, in particular, has been extensively studied for its positive effects on mental health, attributed to its emphasis on plant-based foods, lean proteins, and olive oil. Some additional nutrients that can be added in a holistic diet regimen to boost mental health include:

  1. B-Vitamins: Essential for neurotransmitter synthesis and energy production, B-vitamins (such as folate, B6, and B12) play a crucial role in mood regulation and cognitive function.
  2. Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are known for their anti-inflammatory properties, which can help alleviate symptoms of depression and anxiety.
  3. Magnesium: Magnesium plays a crucial role in neurotransmitter function and mood regulation. Studies have suggested that magnesium deficiency may be linked to an increased risk of depression and anxiety disorders.
  4. Zinc: Zinc is involved in various neurochemical processes, including neurotransmitter synthesis and antioxidant defense. Adequate zinc levels have been associated with improved mood and cognitive function, while deficiency may contribute to depressive symptoms.
  5. Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a role in serotonin synthesis and has been implicated in mood disorders such as depression. Research suggests that maintaining optimal vitamin D levels may help support mental well-being.
Photo by Ella Olsson on Pexels.com

Healthy Nutrition Habits for Better Mental Health

So how do we incorporate a holistic diet to achieve our best mental health? I have included some top steps that you can incorporate today. Remember that nutrition should not be stressful. It may be different and out of your comfort zone, but it should not keep you up at night or that becomes counter-intuitive. Find ways to make it fun and remember that you will improve with time. My lifestyle changes have been gradual and have occurred over many years; so give yourself some grace in this process! Some healthy nutrition lifestyle changes include:

  1. Prioritize Whole Foods: Opt for whole, minimally processed foods over packaged and refined products to ensure a nutrient-rich diet that supports brain health.
  2. Stay Hydrated: Dehydration can impair cognitive function and mood, so aim to drink plenty of water throughout the day.
  3. Include Protein at Every Meal: Protein-rich foods provide amino acids necessary for neurotransmitter synthesis, promoting stable mood and energy levels.
  4. Load Up on Colorful Vegetables: Vibrant vegetables are packed with antioxidants and phytonutrients that protect against oxidative stress and support brain health.
  5. Mindful Eating: Pay attention to hunger and fullness cues, and practice mindful eating to foster a healthy relationship with food and reduce stress-related eating.
  6. Moderate Caffeine and Sugar Intake: Limit caffeine and sugar consumption, opting for healthier alternatives like herbal teas and fruits to satisfy cravings.

Bringing it all together

In the journey toward mental wellness, the role of nutrition should not be underestimated. By nourishing our bodies with wholesome foods rich in essential nutrients, we can support our mental health and well-being from the inside out. Incorporating healthy eating habits is not only beneficial for preventing mental illness but also for managing existing conditions and enhancing overall quality of life. Let’s choose to fuel our minds with the nutrients they need to thrive.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health study. Psychosomatic Medicine, 73(6), 483-490.
  2. Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181-197.
  3. Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., … & O’Dea, K. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474-487.
  4. Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274.
  5. Sarris, J., O’Neil, A., Coulson, C. E., Schweitzer, I., & Berk, M. (2014). Lifestyle medicine for depression. BMC Psychiatry, 14(1), 107.
  6. Sanchez-Villegas, A., Henríquez-Sánchez, P., Ruiz-Canela, M., Lahortiga, F., Molero, P., Toledo, E., … & Martínez-González, M. A. (2015). A longitudinal analysis of diet quality scores and the risk of incident depression in the SUN Project. BMC Medicine, 13(1), 1-11.
  7. Smith, K. J., Sanderson, K., McNaughton, S. A., & Gall, S. L. (2014). Vegetarian and plant-based diets in health and disease prevention. Medical Journal of Australia, 201(7), 1-5.
  8. Stahl, S. T., Albert, S. M., Dew, M. A., & Lockovich, M. H. (2014). Reynolds III, CF. 3rd, Rogers JC. (2014). A Pilot Randomized Controlled Trial of a DASH Eating Plan on Mental Health Outcomes in Older Adults. The Journal of Nutrition, Health & Aging, 18(8), 700-707.

Embracing Mental Health Awareness Month: A Journey Towards Holistic Well-being

by Roxy Functional Wellness, posted in mental health

As May unfolds its blossoms and the world awakens to the warmth of spring, it also marks the commencement of Mental Health Awareness Month. A time dedicated to shedding light on an aspect of wellness often shrouded in stigma and misunderstanding. Mental health is a multifaceted dimension of our well-being, encompassing our emotional, psychological, and social state. It’s not just the absence of mental illness but also the presence of positive attributes like resilience, coping mechanisms, and emotional intelligence. Over the next 30-days I will look at various holistic modalities that can be included in one’s life to promote balanced mental health.

Remembering where we came from and looking to the future

In today’s society, the importance of mental health awareness cannot be overstated. Despite significant strides in understanding and treating mental illness, stigma remains a barrier for many seeking help. This stigma often leads to discrimination, reluctance to seek treatment, and feelings of isolation. By fostering awareness and understanding, we can break down these barriers and create a more supportive environment for those struggling with mental health issues.

One of the most significant shifts in mental health treatment in recent years has been towards a more holistic approach. Research shows that Depression is actually one of the chronic mental health disease conditions for which alternative therapies are most frequently used. Functional and holistic medicine recognizes the interconnectedness of mind, body, and spirit, and seeks to address mental health issues by treating the whole person verses just the presenting symptoms. This approach emphasizes lifestyle modifications, natural supplements, and alternative therapies in addition to or sometimes in place of traditional prescription medication treatments.

Photo by Anna Tarazevich on Pexels.com

Incorporating a Holistic Mental Health Regimen

There are many holistic treatment therapies that can be incorporated to promote mental health, however, here are four natural treatment modalities that can be easily incorporated into a holistic mental health regimen:

  1. Meditation and Mindfulness: Practicing meditation and mindfulness can help reduce stress, anxiety, and depression by promoting relaxation and self-awareness. Incorporating just a few minutes of meditation into your daily routine can have profound effects on your mental well-being.
  2. Regular Exercise: Physical activity has been shown to have numerous mental health benefits, including reducing symptoms of depression and anxiety, improving mood, and boosting self-esteem. Whether it’s a brisk walk in nature, a yoga class, or a gym session, finding an exercise routine that you enjoy can be a powerful tool for improving mental health.
  3. Nutritional Supplements: Certain vitamins, minerals, and herbal supplements have been found to support mental health and emotional well-being. For example, omega-3 fatty acids found in fish oil have been linked to reduced symptoms of depression, while herbs like St. John’s Wort and lavender have been used for centuries to alleviate anxiety and promote relaxation.
  4. Lifestyle Changes: Simple lifestyle changes such as getting enough sleep, maintaining a balanced diet, and fostering social connections can have a significant impact on mental health. Prioritizing self-care and setting boundaries can also help reduce stress and prevent burnout.

Don’t Be Afraid to Ask for Help

In times of acute mental illness, such as experiencing suicidal ideation, it’s crucial to seek immediate help and support. If you or someone you know is in crisis, please reach out to a trusted friend or family member, or contact a mental health professional immediately. You can also call emergency services or go to the nearest emergency room for immediate assistance. Additionally, there are several hotlines and helplines available 24/7 to provide support and guidance:

  • National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255) – A confidential hotline providing free and confidential support for people in distress, as well as resources for you or your loved ones.
  • Crisis Text Line: Text HOME to 741741 – A free, confidential text line staffed by trained crisis counselors, available 24/7 to provide support and assistance to anyone in crisis.
  • SAMHSA National Helpline: 1-800-662-HELP (1-800-662-4357) – A confidential, free, 24-hour-a-day, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

Remember, you are not alone, and there are people who care about you and want to help. It’s okay to reach out for support, and seeking help is a courageous step towards healing and recovery.

“We should make it clear that getting help isn’t a sign of weakness—it’s a sign of strength.” ~ Michelle Obama

Let’s Embark!

Throughout the month of May, let’s embark on a journey of exploration and empowerment as we delve deeper into these natural treatment therapies. Each week, we’ll explore a different aspect of holistic mental health and discuss practical ways to incorporate these practices into our daily lives. Together, let’s embrace Mental Health Awareness Month and work towards a world where mental health is prioritized, stigma is eliminated, and everyone has access to the support and resources they need to thrive.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/09/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
  2. Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111. https://doi.org/10.4088/PCC.v06n0301a
  3. Sarris, J., O’Neil, A., Coulson, C. E., Schweitzer, I., & Berk, M. (2014). Lifestyle medicine for depression. BMC Psychiatry, 14(1), 107. https://doi.org/10.1186/1471-244X-14-107
  4. Freeman, M. P., Fava, M., Lake, J., Trivedi, M. H., Wisner, K. L., & Mischoulon, D. (2010). Complementary and alternative medicine in major depressive disorder: The American Psychiatric Association Task Force report. Journal of Clinical Psychiatry, 71(6), 669–681. https://doi.org/10.4088/JCP.10cs06001
  5. National Institute of Mental Health. (2021). Suicide. https://www.nimh.nih.gov/health/statistics/suicide.shtml
  6. Substance Abuse and Mental Health Services Administration. (2021). National Helpline. https://www.samhsa.gov/find-help/national-helpline
  7. Mental Health America. (2021). Get Immediate Help. https://www.mhanational.org/get-immediate-help
  8. Centers for Disease Control and Prevention. (2021). Preventing Suicide. https://www.cdc.gov/violenceprevention/suicide/index.html

Finding Inner Peace: The Impact of Meditation on Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

Meditation is not just a practice; it’s a way of life that has been revered for centuries across various cultures and traditions. Its profound impact on stress management has been extensively studied and acknowledged by both scientists and practitioners alike. I have personally found meditation to be such a blessing and wish I would have incorporated it in my life sooner! Let’s delve deeper into how meditation can transform our relationship with stress and enhance our overall well-being.

Understanding Meditation:

Meditation is a broad term encompassing a diverse range of practices that aim to cultivate mindfulness, concentration, and awareness. Although meditation can be associated with spiritual beliefs and practices, it does not have to be. There are numerous forms of meditation, some of the most widely practiced ones include:

  1. Mindfulness Meditation: This practice involves paying attention to the present moment without judgment. It often begins with focusing on the breath and gradually expanding awareness to include sensations, thoughts, and emotions.
  2. Transcendental Meditation (TM): TM involves silently repeating a mantra—a specific word or phrase—allowing the mind to settle into a state of deep relaxation and heightened awareness.
  3. Loving-Kindness Meditation (Metta): Metta meditation involves cultivating feelings of love, compassion, and goodwill towards oneself and others. Practitioners often recite phrases of loving-kindness to foster positive emotions. I tend to use this one a lot with my children as I believe it is so important for them to develop a positive inner voice as they grow.
  4. Yoga and Tai Chi: While not traditionally considered meditation, these practices combine movement with mindfulness, promoting relaxation, and stress reduction while incorporating tenets of meditation throughout.

“The body benefits from movement and the mind benefits from stillness. ” ~ Sakyong Mipham

Impact on Stress Management:

The benefits of meditation on stress management are profound and well-documented. Mindfulness, in particular continues to be a hot topic of interest for many healthcare fields. Here’s how incorporating a consistent medication practice it can help lower stress:

  1. Reduces Cortisol Levels: Meditation has been shown to decrease the production of cortisol, the primary stress hormone. By calming the nervous system, meditation helps alleviate the physiological effects of stress on the body.
  2. Promotes Relaxation Response: Meditation induces the relaxation response, a state of deep rest that counters the body’s stress response. This leads to lower blood pressure, improved immune function, and overall relaxation.
  3. Enhances Emotional Regulation: Regular meditation practice strengthens the brain’s ability to regulate emotions, leading to greater resilience in the face of stressors. It fosters a non-reactive awareness of thoughts and feelings, allowing one to respond to challenges with clarity and equanimity.
  4. Improves Mental Clarity and Focus: By training the mind to maintain attention on the present moment, meditation enhances cognitive function and concentration. This mental clarity helps individuals approach tasks with a calm and focused mindset, reducing the sense of overwhelm caused by stress.

Physical Health Benefits:

In addition to decreasing stress and improving overall mental health, there are many physical benefits of incorporating a medication practice into your daily regimen. Some of these include:

  1. Strengthens the Immune System: Chronic stress suppresses the immune system, making individuals more susceptible to illness and disease. Meditation helps counteract this by reducing stress levels and promoting relaxation, thereby strengthening the immune response.
  2. Lowers Blood Pressure and Heart Rate: Regular meditation practice has been shown to lower blood pressure and heart rate, reducing the risk of cardiovascular diseases such as hypertension and heart disease. By inducing the relaxation response, meditation promotes cardiovascular health and overall well-being.
  3. Alleviates Chronic Pain: Meditation can be an effective tool for managing chronic pain conditions such as fibromyalgia, arthritis, and migraines. By shifting the focus away from the sensation of pain and cultivating a non-reactive awareness, meditation helps individuals cope with pain more effectively.
  4. Improves Sleep Quality: Sleep disturbances are common among individuals experiencing high levels of stress and anxiety. Meditation promotes relaxation and reduces rumination, making it easier to fall asleep and improving the quality of sleep overall.
Photo by Oluremi Adebayo on Pexels.com

Integrating Meditation Into Your Daily Schedule:

Incorporating meditation into your daily routine doesn’t have to be daunting. It also does not have to be spiritually-related unless you want it to be. Here are some tips I have found helpful to help you get started:

  1. Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable with the practice.
  2. Choose a Convenient Time: Find a time that works best for you, whether it’s first thing in the morning, during your lunch break, or before bed. Consistency is key, so aim to meditate at the same time each day.
  3. Create a Sacred Space: Designate a quiet and peaceful corner of your home as your meditation space. Decorate it with items that inspire tranquility, such as candles, cushions, or incense. Remember—this does not have to be something extravagant. I tend to use my yoga mat wherever I lay it or my bed, honestly. I do not have special pillows or cushions. I do like to run some lavender or sandalwood essential oil to help me relax while meditating.
  4. Use Guided Meditations: If you’re new to meditation, guided meditations can be incredibly helpful. There are countless apps, podcasts, and online resources offering guided sessions tailored to different needs and preferences. Some great apps to look into include:
    • Headspace: Headspace is one of the most well-known meditation apps, offering a wide range of guided meditations designed to help users reduce stress, improve focus, and cultivate mindfulness. The app features themed meditation packs covering topics such as sleep, anxiety, and productivity, as well as bite-sized meditations for on-the-go mindfulness. Headspace also includes animated videos and mindfulness exercises to support users in their meditation journey. This one tends to be my favorite.
    • Calm: Calm is another highly popular meditation app that offers guided meditations, sleep stories, breathing exercises, and relaxing music to help users manage stress and improve sleep quality. The app’s guided meditations cover various themes, including mindfulness, self-compassion, gratitude, and relaxation. Calm also features nature sounds and scenes to create a serene and immersive meditation experience.
    • Insight Timer: Insight Timer is a free meditation app with a vast library of guided meditations, music tracks, and talks led by teachers and mindfulness experts from around the world. The app offers a diverse range of meditation styles and traditions, allowing users to explore different practices based on their preferences and goals. Insight Timer also provides meditation timers and customizable features for users who prefer silent meditation or unguided practice.
    • 10% Happier: 10% Happier is an app that offers guided meditations, mindfulness exercises, and practical teachings aimed at skeptics and busy professionals. Created by ABC News anchor Dan Harris, who turned to meditation after experiencing a panic attack live on air, the app features meditations led by renowned teachers and meditation experts. 10% Happier also includes bite-sized mindfulness exercises designed to fit into busy schedules and help users experience the benefits of meditation in their daily lives.
  5. Be Patient and Gentle with Yourself: Like any skill, meditation takes time and practice to master. Approach it with an attitude of curiosity and self-compassion, and don’t be discouraged by wandering thoughts or distractions.

To summarize, the practice of meditation offers a powerful antidote to the stresses of modern life. By cultivating mindfulness, relaxation, and emotional resilience, meditation empowers us to navigate life’s challenges with greater ease and grace. Whether you’re seeking relief from everyday stressors or striving for a deeper sense of inner peace, meditation holds the potential to transform your life in profound ways. So why not take a moment to pause, breathe, and embark on the journey within?

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Headspace. (n.d.). In App Store. Retrieved from https://www.headspace.com/
  2. Calm. (n.d.). In App Store. Retrieved from https://www.calm.com/
  3. Insight Timer. (n.d.). In App Store. Retrieved from https://insighttimer.com/
  4. 10% Happier: Meditation & Sleep. (n.d.). In App Store. Retrieved from https://www.tenpercent.com/
  5. Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
  6. Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. The Journal of Alternative and Complementary Medicine, 15(5), 593-600.
  7. Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516.
  8. Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501.

Nurturing Harmony Within: The Interconnection of Gut Health and Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

In the bustling symphony of life, stress has become an omnipresent tune, often overpowering our mental and physical well-being. However, amidst the chaos, there lies a silent conductor orchestrating the harmony between our body and mind – our gut health. From a functional medicine and holistic perspective, the interplay between gut health and stress management unveils a profound connection that goes beyond mere digestion. Let’s embark on a journey to explore why gut health matters, its impact on stress management, and delve into actionable tips rooted in holistic practices to foster optimal gut health.

Photo by Tanja Nikolic on Pexels.com

Why Gut Health Matters:

In the intricate web of our physiology, the gut is not merely a digestive organ but a central hub of vitality and resilience. It houses trillions of microbes collectively known as the gut microbiota, intricately linked with various aspects of our health, including immunity, metabolism, and even mood regulation. When the balance of this microbiota is disrupted, often termed dysbiosis, it can pave the way for a myriad of health issues, including heightened stress response and compromised mental well-being.

Impact of Gut Health on Stress Management:

The gut-brain axis, a bidirectional communication pathway between the gut and the brain, serves as a pivotal link in understanding the profound influence of gut health on stress management. Research suggests that an imbalance in gut microbiota can trigger inflammatory responses and alter neurotransmitter production (Highly suggest reading The Mind-Gut Connection by Emeran Mayer MD), contributing to mood disorders such as anxiety and depression. Moreover, the gut microbiota plays a crucial role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system.

Benefits of Good Gut Health:

Cultivating a thriving gut ecosystem yields a plethora of benefits extending far beyond digestion. Optimal gut health can bolster immune function, enhance nutrient absorption, and promote mental clarity and emotional resilience. Moreover, it serves as a cornerstone for overall vitality and longevity, fostering a harmonious balance within the body. I have seen this occur personally in my own journey to heal my gut. I have suffered from severe migraine headaches for years. Adding in a supportive gut regimen and removing diary has left me almost completely headache-free. As a bonus, I also sleep much better now!

Navigating the Gut Terrain: Common Disruptors of Gut Health

In the intricate tapestry of gut health, numerous disruptors weave their threads, casting shadows on the delicate balance within. Hormone disruptors, prevalent in environmental toxins and certain medications, can wreak havoc on the gut microbiota, triggering inflammation and compromising gut integrity. Poor sleep habits disrupt circadian rhythms, impairing gut motility and immune function, while a diet laden with processed foods and artificial additives fuels dysbiosis and intestinal permeability. Chronic stress, a ubiquitous companion in modern life, unleashes a cascade of hormonal imbalances and inflammatory responses, disrupting gut-brain communication and exacerbating digestive woes. Environmental toxins, from pesticides to heavy metals, assail the gut’s resilience, impeding detoxification pathways and fostering microbial imbalance. Amidst this labyrinth of disruptors, cultivating awareness and embracing holistic practices become paramount in safeguarding the sanctity of gut health and nurturing vitality from within.

“Quite literally, your gut is the epicenter of your mental and physical health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health.” – Kris Carr

Tips for Improving Gut Health

So how can we improve our gut health and achieve our best mental health? There are multiple options that can be incorporated into one’s daily regimen. The key is that everyone’s gut regimen should be individualized to meet their body’s needs. Some starting options to improve gut include:

  1. Foundations of Health: Nourish your body with whole, unprocessed foods rich in fiber, prebiotics, and probiotics. Embrace a diverse array of plant-based foods, fermented foods like kimchi and sauerkraut, and incorporate healthy fats such as omega-3s found in fatty fish and flaxseeds. My husband and I love adding an organic Kombucha drink to our diet a few times per week as well as a shot of organic aloe vera juice nightly.
  2. Supplements and Herbs: Supplement your diet with gut-supportive nutrients like glutamine, zinc, and vitamin D, which play crucial roles in gut integrity and immune function. Additionally, consider incorporating herbs such as ginger, peppermint, marshmallow root, slippery elm, and licorice root, renowned for their soothing properties on the digestive system. Some wonderful combination products by clean organizations include:
    • Thorne – Saccharomyces Boulardii: Saccharomyces boulardii is a beneficial yeast that has been extensively studied for its ability to support gastrointestinal health. It helps maintain a healthy balance of gut flora, supports immune function in the gut, and promotes regularity. Thorne’s Saccharomyces Boulardii supplement provides a high-quality source of this probiotic yeast.
    • Allergy Research Group – Colostrum: Colostrum is the first milk produced by mammals after giving birth, and it’s rich in immune-boosting compounds, growth factors, and antibodies. Colostrum supplements are often used to support gut health by promoting the growth of beneficial bacteria, supporting the integrity of the intestinal lining, and modulating immune function. Allergy Research Group offers a high-quality Colostrum supplement sourced from grass-fed cows. This would not be one that would be appropriate for those that have a lactose allergy.
    • DesBio – GI Synergy and Intestinal Restore: These are two of my favorites! GI Synergy and Intestinal Restore are comprehensive gastrointestinal support formulas that combines a blend of herbs, enzymes, probiotics, and nutrients to promote optimal digestive function and gut health. They both contain a variety of ingredients such as slippery elm bark, marshmallow root, DGL (deglycyrrhizinated licorice), and zinc carnosine, which work synergistically to soothe and support the gastrointestinal tract. DesBio’s GI Synergy and Intestinal Restore supplement offers a convenient all-in-one solution for individuals looking to support their gut health.
  3. Homeopathic Remedies: Explore holistic remedies like lycopodium clavatum, pulsatilla, calc carb, and china. Some great homeopathic remedies and brands include:
    • DesBio – Lycopodium Clavatum: Derived from the spores of the clubmoss plant, Lycopodium clavatum is a homeopathic remedy often used to address digestive issues such as bloating, gas, and indigestion. It’s believed to help regulate digestion and alleviate symptoms associated with imbalances in the gut microbiota.
    • Boiron – Nux Vomica: Nux vomica, derived from the seeds of the strychnine tree, is a homeopathic remedy commonly used to address digestive disturbances such as nausea, heartburn, and constipation. It’s particularly beneficial for individuals with overindulgence in rich or spicy foods, alcohol, or caffeine, helping to restore balance to the digestive system.
  4. Mindful Eating: Mindful eating is not only good for gut health and stress management, but can also help in weight control. Some examples include:
    • Savoring Each Bite: Take the time to truly appreciate the flavors, textures, and aromas of your food. Engage all your senses as you eat, noticing the colors, smells, and sounds of your meal. Chew each bite slowly and thoroughly, paying attention to the sensations of the food in your mouth. By savoring each bite, you can cultivate a deeper appreciation for your meals and become more attuned to your body’s hunger and fullness cues.
    • Eating Without Distractions: Create a peaceful eating environment free from distractions such as television, phones, or computers. Sit down at a table and focus solely on the act of eating without multitasking. Take the time to tune into your body’s hunger and satiety signals, eating slowly and mindfully. By eating without distractions, you can fully immerse yourself in the experience of eating and foster a deeper connection with your food and body.
  5. Stress Management: Prioritize stress management techniques such as regular exercise, adequate sleep, and engaging in activities that bring joy and relaxation. Practice stress-reducing rituals like journaling, spending time in nature, or connecting with loved ones to nurture emotional well-being. Incorporate mindfulness practices such as meditation, yoga, and deep breathing exercises to alleviate stress and promote gut-brain harmony.

These supplement remedies, when used as part of a holistic approach to gut health, can provide support for digestive function, promote a balanced gut microbiota, and help maintain gastrointestinal comfort. As always, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

Bringing It All Together!

Nurturing gut health is not merely about soothing digestive woes but fostering a profound synergy between body, mind, and spirit. By honoring the intricate dance of the gut-brain axis and embracing holistic principles, we pave the way for resilience, vitality, and inner harmony amidst life’s ebbs and flows. Let us embark on this journey with reverence for the innate wisdom that resides within, nurturing the sacred bond between gut health and stress management.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Guarner, F., & Malagelada, J. R. (2003). Gut flora in health and disease. The Lancet, 361(9356), 512-519. doi:10.1016/s0140-6736(03)12489-0
  2. Rea, K., Dinan, T. G., & Cryan, J. F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiology of Stress, 4, 23-33. doi:10.1016/j.ynstr.2016.03.001
  3. De Filippo, C., Cavalieri, D., Di Paola, M., Ramazzotti, M., Poullet, J. B., Massart, S., … & Lionetti, P. (2010). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences, 107(33), 14691-14696. doi:10.1073/pnas.1005963107
  4. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology, 62(6), 591-599.
  5. Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252-258. doi:10.1111/j.1440-1746.2009.06149.x
  6. Katterman, S. N., & Kleinman, B. M. (2014). Hood, mindfulness meditation, and eating: A review and guide for the practice. Journal of the Academy of Nutrition and Dietetics, 114(3), 392-402. doi:10.1016/j.jand.2013.12.026

Breathe Your Way to Stress-Free Living: The Power of Deep Breathing

by Roxy Functional Wellness, posted in Health & Wellness, stress management

As I continue to focus on stress management in light of April’s Stress Awareness Month, I cannot possibly leave out the importance of breathing. Breathing is an automatic process, so it can easily be forgotten as one the most important healthy habits that we can incorporate into our daily life. When we specifically talk about stress, intentional, deep breathing can play a huge role in our ability to tolerate and deal with our stress. Over time, our breathing movements become less effective, which can limit our ability to get the full impact of our breathing. Fortunately, awareness is the first step in ensuring our breathing is effective and using it as a powerful tool to help manage stress effectively.

What is Deep Breathing?

Deep breathing, also known as diaphragmatic or abdominal breathing, involves taking slow, deep breaths that engage the diaphragm. Intentional deep breathing is a technique that has been practiced for centuries in various cultures for its profound benefits on both physical and mental well-being; however, diaphragmatic breathing is actually how we should be breathing on a normal basis. Look at a toddler for example. They have their cute little bellies that move in and out when they are breathing, but as they age we see this disappear. This is unfortunate as they actually have it right! Using our diaphragm is more effective than using our accessory muscles in our upper back, shoulders, and neck. Proper breathing involves deep inhalation through the nose, allowing the abdomen to expand fully, followed by slow exhalation through the mouth. On the other hand, improper breathing, such as shallow chest breathing, can exacerbate stress and contribute to feelings of anxiety and tension. Now let’s delve into the science behind how deep breathing can positively impact our bodies and minds.

Photo by Mikhail Nilov on Pexels.com

The Science Behind Deep Breathing and Stress Management:

Diaphragmatic breathing engages the diaphragm, a dome-shaped muscle located below the lungs. When we inhale deeply, the diaphragm contracts and moves downward, creating more space in the chest cavity for the lungs to expand. This allows air to enter the lungs more fully, increasing oxygen intake and facilitating the exchange of gases in the alveoli. As oxygen enters the bloodstream, it binds to hemoglobin and is transported to cells throughout the body, providing energy for various physiological processes. Additionally, deep breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, promoting relaxation and reducing stress (I think of Patrick from Sponge Bob! He is slow moving and relaxed like the parasympathetic system.). Proper breathing also encourages the release of endorphins, the body’s natural painkillers, contributing to a sense of well-being. Overall, mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.

Let’s look at these changes in more detail. When looking at stress management specifically, here is how it works:

  1. Activates the Parasympathetic Nervous System (PNS): Deep breathing stimulates the PNS, the branch of the autonomic nervous system responsible for promoting relaxation and reducing stress. As a result, heart rate slows down, blood pressure decreases, and muscles relax, leading to an overall sense of calmness.
  2. Increases Oxygenation: Deep breathing allows more oxygen to enter the body and reach the brain, which is essential for maintaining cognitive function and clarity of thought. Proper oxygenation also supports the body’s natural detoxification processes and enhances energy levels.
  3. Triggers the Relaxation Response: Deep breathing triggers the body’s relaxation response, which counteracts the effects of the stress response. This helps lower levels of cortisol, the stress hormone, and reduces inflammation, contributing to better overall health.

“Mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.”

Incorporating Deep Breathing Exercises:

When I first started incorporating deep breathing to my daily regimen I definitely made it way more complicated than it needed to be. Deep breathing should NOT be stressful, but rather the opposite. You do not need a special seat or special music. You actually don’t even need a lot time. You can deep breathe anywhere! I now frequently incorporate deep breathing in the morning before I get out of bed, at work when I feel stressed, or as I am laying in bed trying to go to sleep. I always encourage everyone to make it their own and find what works for them! Here are a couple of deep breathing exercises you can try to start you out:

  1. 4-7-8 Breathing: Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle for several rounds. I have found that this one is my favorite and pairs very well when I meditate as it pushes you to be in the present and focus on your breathing.
  2. Abdominal Breathing: Lie down or sit comfortably with one hand on your abdomen. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat for several breaths. This one is great if you have difficulty falling asleep!

Incorporating deep breathing into one’s daily routine can be challenging due to various roadblocks that individuals may encounter; however, remember, it does not need to be complicated. One common obstacle is finding the time amidst busy schedules and competing priorities. To overcome this, individuals can start by allocating just a few minutes each day to practice deep breathing exercises, gradually increasing the duration as they become more comfortable with the technique. Another hurdle is maintaining consistency, as it can be easy to forget or neglect deep breathing amidst the hustle and bustle of daily life. Setting reminders or integrating deep breathing into existing routines, such as during morning rituals or before bedtime, can help establish a regular practice. Additionally, some individuals may struggle with staying focused and present during deep breathing sessions, especially if they’re prone to distractions or racing thoughts. Techniques like guided meditation or mindfulness apps can provide structure and guidance, helping individuals stay centered and engaged.

Fortunately, there are numerous resources available to assist individuals in incorporating deep breathing into their daily lives. Meditation apps like Headspace (I love this one!), Calm, and Insight Timer offer guided breathing exercises and mindfulness practices tailored to various skill levels and preferences. Online tutorials and videos, such as those on YouTube or wellness websites, provide step-by-step instructions for different deep breathing techniques, allowing individuals to practice at their own pace. Books and articles on mindfulness and stress management, such as “The Miracle of Mindfulness” by Thich Nhat Hanh and “The Relaxation Response” by Herbert Benson, offer valuable insights and strategies for integrating deep breathing into daily routines. By leveraging these resources and overcoming common roadblocks, individuals can experience the transformative benefits of deep breathing for improved well-being and stress management.

Importance of Clean Air:

I wanted to take a minute to mention the importance of clean air as not only is effective breathing important to our health and stress management, but breathing in clean air is just as important. Toxins and air pollution in the air can significantly diminish the effectiveness of our breathing by compromising respiratory function and overall health. Common offenders include indoor pollutants such as volatile organic compounds (VOCs) emitted from household products like air fresheners, cleaning agents, and plug-in air fresheners. These VOCs can irritate the respiratory system, trigger allergies, and exacerbate asthma symptoms. Additionally, particulate matter from sources such as tobacco smoke, dust mites, and pet dander can further impair lung function and hinder the body’s ability to exchange gases efficiently. Prolonged exposure to indoor pollutants can lead to respiratory conditions, cardiovascular issues, and even systemic inflammation. Therefore, ensuring clean air free of toxins is essential for maintaining optimal respiratory health and supporting the effectiveness of our breathing. Opening windows for ventilation, using air purifiers, and avoiding exposure to tobacco smoke are simple steps we can take to breathe cleaner air.

Pulling It All Together

By making deep breathing a regular part of our daily routine, we can reap the numerous benefits it offers for stress management and overall well-being. Additionally, ensuring that the air we are breathing is clean—free of toxins and/or pollution can also positively affect our health. The power to reduce stress and cultivate inner peace lies within your breath. Take a deep breath in, and let the journey to a stress-free life begin.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I—Neurophysiologic Model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
  2. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571.
  3. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 874.
  4. Pal, G. K., Velkumary, S., & Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115–121.
  5. Pulakunta, T., Dissanayake, D. S., Huang, S.-L., & Jerath, R. (2020). Non-pharmacological interventions in hypertension: A comprehensive review. Medical Science Monitor, 26, e924740-1–e924740-15.
  6. Shi, X., & Weinger, M. B. (1999). Hypoxia-induced mitochondrial dysfunction and apoptosis in leukocytes. Journal of Laboratory and Clinical Medicine, 134(3), 206–218.
  7. Tsai, H.-J., Kuo, T. B. J., Lee, G.-S., Yang, C. C. H., & Ekegren, C. L. (2020). The effects of deep breathing on blood pressure and heart rate variability: A systematic review and meta-analysis. Journal of Clinical Medicine, 9(1), 111.
  8. Weng, C.-H., Hsieh, W.-C., Lo, H.-L., Lin, K.-H., & Hsiao, Y.-H. (2020). The effect of deep breathing on diaphragm thickness and excursion: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2020, 1–7.