Tag: heal with food

The Power of Intermittent Fasting (IF): Your Guide to Incorporating an IF Lifestyle

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

Intermittent fasting (IF) has garnered significant attention in the wellness community for its potential health benefits. By alternating periods of eating and fasting, IF promises to aid in weight loss, improve metabolic health, and enhance overall well-being. I have personally found that incorporating an intermittent fasting plan that is individualized makes a huge difference during times of weight loss plateaus and when the food noise feels out of control. This blog post delves into the different types of intermittent fasting, the cellular mechanisms at play, the latest research on its efficacy, its suitability for different individuals, pros and cons, contraindications, signs of its effectiveness, and practical tips for incorporating it into your lifestyle.

Types of Intermittent Fasting

There are a few different types of IF that you may hear about in research and/or on social media platforms. I always caution my patients that although these are fairly set plans, there is always room to individualize them to meet your needs. No matter what type you choose, it needs to be something that you can do consistently and that fits your lifestyle to promote success. Some of the more popular types include:

  1. 16/8 Method: This method involves fasting for 16 hours and eating within an 8-hour window. For example, eating only between 12 PM and 8 PM.
  2. 5:2 Diet: This approach involves eating normally for five days a week and restricting calorie intake to 500-600 calories on the other two days. On the reverse side, some individualize this and eat a 16/8 IF on weekdays and allow more flexibility on the weekend days.
  3. Eat-Stop-Eat: This involves fasting for 24 hours once or twice a week.
  4. Alternate-Day Fasting: Alternating between days of normal eating and days of fasting or significantly reduced calorie intake.
  5. Warrior Diet: Involves eating small amounts of raw fruits and vegetables during the day and a large meal at night, typically within a 4-hour window.

No matter what type you choose, it needs to be something that you can do consistently and that fits your lifestyle to promote success.

How Intermittent Fasting Works on a Cellular Level

There are many benefits of IF on a cellular and metabolic level. Some of the key benefits include:

  • Glucose and Insulin: During fasting, blood glucose levels drop, leading to decreased insulin secretion. Lower insulin levels facilitate the breakdown of fat for energy. This process can improve insulin sensitivity over time.
  • Autophagy: Fasting triggers autophagy, a cellular cleanup process where cells remove damaged components and regenerate new ones. This can enhance cellular function and longevity.
  • Hormones: Fasting affects several hormones, including ghrelin (hunger hormone), leptin (satiety hormone), and norepinephrine (which increases metabolic rate). These hormonal changes can reduce appetite and increase fat burning.

Additionally, IF can promote consistency in one’s eating schedule and remove the stress of figuring out when to eat something. This is commonly an overlooked aspect when a person begins any lifestyle change. The stress of knowing where to start can be overwhelming. If you only have to worry about eating 8 hours out of the day that can be a significant stress reducer for some.

Latest Research on Intermittent Fasting

Recent studies indicate that intermittent fasting can be effective for weight loss and improving metabolic health. Research shows potential benefits such as reduced inflammation, improved brain health, and extended lifespan in animal studies. However, human studies are still evolving, and long-term effects need more exploration. Notably, IF has shown promise in improving cardiovascular health by reducing risk factors such as hypertension and high cholesterol levels.

Suitability and Efficacy

Intermittent fasting can be suitable for many people, particularly those looking to lose weight or improve metabolic health. However, it’s essential to approach it with caution and preferably under medical supervision if you have underlying health conditions. IF might not be suitable for:

  • Pregnant or breastfeeding women
  • Individuals with a history of eating disorders
  • Those with certain medical conditions such as diabetes, unless closely monitored by a healthcare provider (A continuous glucose monitor (CGM) can be a wonderful tool for someone that is a diabetic so that blood glucose can be monitored closely).
  • Those with chronic stress and/or anxiety.
  • History of eating disorders

Pros and Cons of Intermittent Fasting

As with any lifestyle change, it is always important to weight the pros and cons. For some, IF works very well and the benefits are plentiful, whereas, for others it increases stress and just doesn’t work for them. At the end of the day, remember that you can always individualize your plan and make adjustments along the way if need be. Some of the pros and cons of IF include:

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Pros:

  • Potential for weight loss and fat loss
  • Improved insulin sensitivity and metabolic health
  • Enhanced brain function and neuroprotection
  • Simplified eating schedules

Cons:

  • Initial adjustment period can be challenging
  • Possible side effects like headaches, dizziness, or irritability
  • Social and lifestyle constraints due to eating windows

Signs of Effective Intermittent Fasting

Everyone likes results. So how do you know if IF is working for you? Again, I feel its important to reiterate that everything should be individualized. Knowing if intermittent fasting is working for you can be observed through:

  • Steady weight loss and fat reduction
  • Improved energy levels and mental clarity
  • Better blood sugar and insulin levels
  • Reduced cravings and improved appetite control

Its always important to know what your goals are so that when you incorporate something new, like IF, you can measure if it is working for you. When I use IF, it is typically to break a cycle of bad cravings (usually around Thanksgiving/Christmas time!). I know that IF is working for me when I feel in control of my eating choices and my food noise isn’t driving me crazy.

Incorporating Intermittent Fasting into Your Lifestyle

So how do you incorporate IF into your daily lifestyle? Here are some tips I have learned along the way to ensure my success:

  1. Start Slowly: Begin with a method like 16/8 and gradually increase fasting periods as your body adapts.
  2. Stay Hydrated: Drink plenty of water and non-caloric beverages during fasting periods.
  3. Balanced Diet: Focus on nutrient-dense foods during eating windows to ensure adequate nutrition.
  4. Listen to Your Body: Pay attention to how your body responds and adjust your fasting schedule as needed.
  5. Consistency: Like any dietary change, consistency is key to seeing results.
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Let’s bring it all together!

Intermittent fasting can be a powerful tool for improving health and wellness when done correctly. By understanding the different types of IF, how it works on a cellular level, and its potential benefits and drawbacks, you can make an informed decision about incorporating it into your lifestyle. Always consult with a healthcare provider before starting any new dietary regimen, especially if you have underlying health conditions. With the right approach, intermittent fasting can be a sustainable and effective strategy for achieving your health goals.

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

*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

Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., … & Mattson, M. P. (2018). Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26(2), 254-268. https://doi.org/10.1002/oby.22065

Harvie, M. N., & Howell, A. (2017). Could intermittent energy restriction and intermittent fasting reduce cancer risk? A review of evidence and clinical potential. Molecular and Cellular Endocrinology, 455, 3-12. https://doi.org/10.1016/j.mce.2017.07.027

Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048-1059. https://doi.org/10.1016/j.cmet.2016.06.001

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58. https://doi.org/10.1016/j.arr.2016.10.005

Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., … & Marinac, C. R. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203-1212. https://doi.org/10.1016/j.jand.2015.02.018

Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212-1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010

Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674. https://doi.org/10.1093/nutrit/nuv041

Varady, K. A. (2011). Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss? Obesity Reviews, 12(7), e593-e601. https://doi.org/10.1111/j.1467-789X.2011.00873.x

Wilkinson, M. J., Manoogian, E. N., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., … & Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.e5. https://doi.org/10.1016/j.cmet.2019.11.004

Zehtabchi, S., Sinert, R., Kish, K., & Mattu, A. (2020). Fasting and metabolism: The biology of intermittent fasting. Emergency Medicine Clinics of North America, 38(1), 1-12. https://doi.org/10.1016/j.emc.2019.09.002

Understanding GLP-1 Medications: How They Work and Their Role in Weight Loss

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

In recent years, GLP-1 medications such as Ozempic, Wegovy, and Mounjaro have garnered significant attention for their role in aiding weight loss and managing Type 2 Diabetes; most recently, research has even shown their benefit in those with heart disease. While these medications offer promising benefits, it is crucial to understand their limitations and the importance of a comprehensive approach to health and wellness.

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The Physiology and benefit of GLP-1 Medications

GLP-1 stands for glucagon-like peptide-1, a hormone produced in the gut that plays a significant role in regulating appetite (as well as cravings!) and blood glucose levels. Specifically, GLP-1 medications interact with the gut microbiome and influence the following:

  1. Appetite Regulation: GLP-1 medications mimic the action of the natural GLP-1 hormone. When these medications are introduced into the body, they bind to GLP-1 receptors in the brain, particularly in areas that control hunger and satiety. This interaction helps reduce appetite and increase feelings of fullness, leading to reduced food intake. This effect is a favorite of many as it forces one to eat less and not have as much “food noise” when deciding food options.
  2. Slowing Gastric Emptying: These medications slow down the rate at which the stomach empties food into the small intestine. This delayed gastric emptying helps prolong the feeling of fullness after eating, further aiding in appetite control and reducing overall calorie intake.
  3. Insulin Secretion: GLP-1 stimulates the pancreas to release insulin in response to food intake, helping to lower blood sugar levels. It also suppresses the release of glucagon, a hormone that increases blood sugar levels. This dual action helps maintain better glucose control, which is particularly beneficial for individuals with Type 2 Diabetes. This also reduces cravings due to the lack of up and down spikes in glucose.
  4. Reduction of Glucose Production: By inhibiting glucagon release, GLP-1 medications also reduce the liver’s production of glucose, contributing to lower blood sugar levels.

Many users of GLP-1 medications find that they experience significant weight loss, sometimes as much as 20% of their weight due to how they work in our bodies. Besides the weight loss, many find the decrease in “food noise” or the constant thinking of what to eat next to be comforting and helpful in making better, more healthy food choices.

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Short-Term vs. Long-Term Use for Weight Loss

When considering GLP-1 medications for weight loss, it’s important to understand their role in both short-term and long-term use:

Short-Term Use

In the short term, GLP-1 medications can kickstart weight loss efforts by providing immediate benefits in appetite control and blood sugar regulation. This initial phase can be particularly motivating for individuals looking to make significant lifestyle changes. Additionally, I have also had success using GLP-1 medications in those that have reached a plateau in their weight loss and/or that have a small amount of weight to lose. However, the short-term use of these medications is generally not recommended as a standalone solution. Without ongoing support and lifestyle adjustments, the weight loss achieved may not be sustainable.

Long-Term Use

For sustained weight loss and health benefits, GLP-1 medications are often used as part of a long-term treatment plan. Long-term use helps maintain the physiological benefits of appetite regulation and blood sugar control, which can be crucial for individuals with chronic conditions like obesity and Type 2 Diabetes. It is important to note that long-term use of GLP-1 medications should always be supervised by a healthcare provider to monitor effectiveness, manage side effects, and adjust dosages as needed.

“Despite their benefits, GLP-1 medications are not a cure-all solution.”

The Importance of Professional Guidance

Despite their benefits, GLP-1 medications are not a cure-all solution. Working with a healthcare provider experienced with these medications is essential. I cannot stress this enough as there are many companies popping up across the nation that profess being an expert in obesity management and that are prescribing GLP-1 medications with little follow-up. Here’s why:

  1. Personalized Care: An experienced healthcare provider can tailor treatment to your specific needs, ensuring that the medication is used safely and effectively. When working with a provider, ask what framework they utilize to develop a plan for their patients. The Obesity Medicine Association (OMA) has developed the gold standard on obesity management and set the standard for providers offering obesity management services.
  2. Monitoring Side Effects: Common side effects include nausea, vomiting, and digestive issues. Those with a history of medullary thyroid cancer and/or frequent pancreatitis are not candidates for GLP-1 medications. A healthcare provider can help manage these side effects and adjust the treatment plan as needed.
  3. Comprehensive Approach: A healthcare provider can integrate GLP-1 medication into a broader wellness plan that includes diet, exercise, and mental health support. GLP-1 medications are NOT miracle drugs and should not be treated as such.

Maintaining Lean Muscle Mass

One of the concerns with rapid weight loss is the potential loss of lean muscle mass. Loss of muscle mass is not something to take lightly, which is why I wanted to specifically separately it out in this post. Maintaining muscle mass is crucial for overall health, metabolism, and functional strength. Recent studies have shown that muscle mass is linked to longevity, meaning that the more muscle mass a person has, the more likely they are to live longer and happier. Here are some strategies to ensure you preserve muscle while using GLP-1 medications:

  1. Protein Intake: Ensure you consume enough protein to support muscle repair and growth (approximately 0.8-1g/kg/day). Include high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins in your diet.
  2. Resistance Exercise: Incorporate strength training exercises into your routine at least 2-3 times a week. Resistance exercises like weight lifting, bodyweight exercises, Pilates, and resistance band workouts help build and maintain muscle mass.
  3. Balanced Nutrition: In addition to protein, ensure your diet includes a variety of nutrients to support overall health. A balanced diet will provide the vitamins and minerals necessary for muscle maintenance and energy.
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The Road to Sustainable Health

GLP-1 medications can be a valuable tool in your weight loss journey, but they should be part of a comprehensive approach that includes lifestyle changes and ongoing support. Here are some key takeaways for achieving sustainable health and weight loss:

  1. Consistency is Key: Regular exercise, balanced nutrition, and adherence to medication are crucial for long-term success.
  2. Holistic Approach: Consider your overall well-being, including mental health, stress management, and sleep, as part of your health journey.
  3. Stay Informed: Continuously educate yourself about your health, medications, and wellness strategies to make informed decisions.
  4. Healthy Eating: A balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates supports overall health and complements the appetite-regulating effects of GLP-1 medications.
  5. Regular Exercise: Incorporating both aerobic and resistance exercises helps maintain muscle mass, boost metabolism, and improve cardiovascular health. This is particularly important as muscle mass can decrease with rapid weight loss if not adequately supported by exercise.
  6. Behavioral Changes: Addressing psychological and behavioral aspects of eating through counseling, mindfulness practices, or support groups can enhance the effectiveness of GLP-1 medications and contribute to long-term success.

Conclusion

While GLP-1 medications offer promising benefits for weight loss and diabetes management, they are not miracle drugs and should not be used lightly. Sustainable health and weight loss require hard work, dedication, and a holistic approach. Many times I try to utilize a natural approach prior to medications and have found that many people do well with this. By working with a knowledgeable healthcare provider and taking steps to maintain lean muscle mass, you can achieve and maintain your wellness goals. Remember, true health is a lifelong journey, and every step you take towards a healthier lifestyle is a step towards a better you.

Stay informed, stay healthy, and embrace the journey to your best self! 🌿✨

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

*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

Astrup, A., Carraro, R., Finer, N., Harper, A., Kunesova, M., Lean, M. E., … & Rossner, S. (2017). Safety, tolerability and sustained weight loss over 2 years with the once-daily human GLP-1 analog, liraglutide. International Journal of Obesity, 36(6), 843-854.

Buse, J. B., Wexler, D. J., Tsapas, A., Rossing, P., Mingrone, G., Mathieu, C., & D’Alessio, D. A. (2020). 2019 update to: Management of hyperglycemia in type 2 diabetes, 2018. Diabetes Care, 43(2), 487-493.

Davies, M. J., Bergenstal, R., Bode, B., Kushner, R. F., Lewin, A., Skjøth, T. V., … & Jendle, J. (2015). Efficacy of liraglutide for weight loss among patients with type 2 diabetes: the SCALE Diabetes randomized clinical trial. JAMA, 314(7), 687-699.

Drucker, D. J. (2018). Mechanisms of action and therapeutic application of glucagon-like peptide-1. Cell Metabolism, 27(4), 740-756.

Holst, J. J., Rosenkilde, M. M., & Deacon, C. F. (2020). Pharmacology of incretin hormones with special reference to clinical pharmacology of GLP-1 receptor agonists and DPP-4 inhibitors. Pharmacological Reviews, 72(4), 604-648.

Kushner, R. F., Calanna, S., Davies, M., Dicker, D., Garvey, W. T., Goldman, B., … & le Roux, C. W. (2020). Semaglutide 2.4 mg for the treatment of obesity in adults: A systematic review and meta‐analysis. Diabetes, Obesity and Metabolism, 22(10), 1901-1911.

Lean, M. E., Astrup, A., Roberts, S. B., & Hanson, R. L. (2019). Making progress on the global crisis of obesity and weight management. The Lancet, 394(10215), 206-210.

Müller, T. D., Finan, B., Clemmensen, C., DiMarchi, R. D., & Tschöp, M. H. (2019). The new biology and pharmacology of glucagon-like peptide-1. Mayo Clinic Proceedings, 94(1), 51-67.

Wilding, J. P., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., … & Lau, D. C. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), 989-1002.

Foundations of Health: A Holistic Approach to Wellness and Weight Management

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

In our fast-paced world, achieving and maintaining a sense of wellness and (especially) a healthy weight is often framed in terms of diet and exercise alone. There were many times during my own wellness journey that I was told to “just cut some calories” and “run more if you want to lose weight”. However, I discovered that true wellness encompasses much more. A holistic approach to health considers various foundational elements that include: water, food, exercise, air, sunlight, rest, energy, and spirituality. Each of these components plays a critical role in overall wellness that, ultimately, leads to better weight management. Let’s explore how they interconnect and how you can incorporate them into your daily life for optimal health.

Water: The Elixir of Life

Water (not coffee, juice, or soda—they don’t count!) is essential for every cellular function in our bodies. It aids in digestion, nutrient absorption, and waste elimination. Proper hydration can boost metabolism, making it easier to maintain a healthy weight. Aim to drink at least half your body weight in ounces of water daily. Start your day with a glass of water and carry a refillable bottle to stay hydrated throughout the day. I am a huge fan of my Stanley cup and make it my goal to drink (2) full Stanley cups (40oz each) per day. Be creative with your water too. I like to add fruit, herbal teas, organic flavor packets, and minerals. However you decide to get your water in, just make sure that you are drinking clean water that is free of harmful chemicals (and sugars) if utilizing a flavor packet.

Food: Nourishment and Fuel

The food we consume is the fuel that powers our bodies. A diet rich in whole foods—fruits, vegetables, lean proteins, and whole grains—provides essential nutrients that support metabolic function and overall health. Avoid processed foods high in sugars and unhealthy fats, which can lead to weight gain and chronic health issues. Instead, focus on balanced meals that include a variety of colorful, nutrient-dense foods. I always tell my kids to “eat the rainbow”. This is not only what our bodies need, but always makes cooking fun!

Exercise: Movement for Life

Regular physical activity is crucial for maintaining a healthy weight and overall wellness. Exercise not only burns calories but also builds muscle, improves cardiovascular health, and boosts mood through the release of endorphins. Incorporate a mix of aerobic exercises, strength training, and flexibility workouts like yoga into your routine. Aim for at least 150 minutes of moderate-intensity exercise each week. I won’t get on my soapbox in this post, but it is also important to remember that exercise should be something you enjoy verses something that completely stresses your body out. If your body is completely stressed out because of what you are doing and/or because you are working out to much or too often, then your stress hormones will elevate. This then can cause an increase in inflammation which can throw your hormones off and cause rebound weight gain. I had to learn this the hard way on my journey as I was an avid runner, but became frustrated when I couldn’t get passed 180lbs. It sounded counterintuitive at the time, but decreasing my weekly runs to two times per week (<30 min each time) and adding in two weight training days (15 min each) and daily yoga (10-15 min each time) made all the difference for me.

Photo by Nathan Cowley on Pexels.com

Air: The Breath of Wellness

Clean air is vital for our respiratory health and overall well-being. I’m not just talking about tossing that tobacco habit either. Pollution and toxins can impair lung function and increase the risk of various diseases. Practice deep breathing exercises to improve lung capacity and reduce stress. Spend time in nature where air quality is generally better, and consider using air purifiers in your home to maintain a clean indoor environment. In my house, we have an air purify and/or salt lamp in every room to help cleanse the air. I have also made deep breathing and meditation a daily morning habit that has done wonders for my stress levels.

Sunlight: The Natural Energizer

Sunlight is a natural source of vitamin D, which is essential for bone health, immune function, and mood regulation. Exposure to sunlight helps regulate our circadian rhythms, improving sleep quality and energy levels. Aim for at least 15-30 minutes of sunlight exposure each day, preferably first thing in the morning. Protect your skin with appropriate clothing and sunscreen to prevent overexposure. This is especially important for those that live in the northern parts of the U.S. where our sunlight exposure is somewhat limited at times.

Rest: The Rejuvenator

Quality sleep is fundamental to health and weight management. During sleep, our bodies repair tissues, consolidate memories, and regulate hormones that control hunger and metabolism. Aim for 7-9 hours of sleep each night. Establish a regular sleep schedule, create a restful environment, and practice good sleep hygiene by avoiding screens before bedtime. I also find it helpful to take breaks during the day. Many times our busy lives force us to work through lunch breaks. I would encourage you to not do that if possible. Take those breaks as a time to decompress, deep breathe, and re-center yourself. Rest isn’t just about sleeping at night. It’s also about finding that those quite moments where we can bring our mind back into the present and just be.

Energy: The Vital Force

Our bodies operate on a complex system of energy derived from food, sleep, and our environment. Maintaining balanced energy levels throughout the day supports productivity, mood, and physical activity. Monitor your energy patterns and adjust your lifestyle to include regular meals, hydration, exercise, and relaxation techniques to keep your energy steady. Sometimes we need to have our energy unblocked and/or reset by enjoying a massage and/or by doing an acupuncture session. Lymph support is also important for proper energy flow, so incorporating sauna sessions, rebounding, etc… can also be helpful.

Spirituality: The Inner Connection

Spirituality can provide a sense of purpose, reduce stress, and enhance overall well-being. I cannot stress enough that this doesn’t necessarily mean religion; it can be any practice that brings you peace and connection, such as meditation, yoga, or spending time in nature. Spiritual practices can help you stay grounded, reduce emotional eating, and foster a positive mindset towards your health journey. My relationship with Christ has not been centered around a church membership, but rather it has been centered around me finding my purpose in Him and personally growing to meet that purpose. This has been an aspect of my journey that has been so important as I had to realize that my value was more than my weight. I had a higher purpose in life than to be skinny and look great in a bathing suit. Sometimes spirituality is about bringing perspective verses adding in another set of rules for our life.

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Integrating the Foundations into Daily Life

So how do you incorporate the foundations of health? I will be the first to say that how you incorporate them should fit you and your lifestyle. They should not cause extra stress, but should create a sense of freedom. I always tell my patients that I hate fad diets because so many of them are made as a one-size fits all. We are all different so that doesn’t even make sense. So here is a starting point on how you can integrate them into your daily routine. Try a couple and see if they work for you.

  1. Morning Routine: Start your day with a glass of water, a nutritious breakfast, and some sunlight exposure.
  2. Daily Movement: Incorporate regular physical activity, whether it’s a morning jog, a yoga session, or an evening walk.
  3. Mindful Eating: Focus on whole, nutrient-dense foods and avoid processed options. Practice mindful eating by paying attention to hunger and fullness cues.
  4. Hydration: Keep a water bottle with you and sip throughout the day.
  5. Clean Air: Spend time outdoors in nature and ensure your indoor spaces are well-ventilated.
  6. Restful Sleep: Establish a calming nighttime routine to ensure quality sleep.
  7. Energy Balance: Listen to your body and adjust your activities and diet to maintain balanced energy levels. Go enjoy that massage you’ve been needing!
  8. Spiritual Practices: Incorporate activities that nourish your spirit, such as meditation, prayer, or connecting with nature.

By embracing these foundations of health, you create a comprehensive approach to wellness that goes beyond weight loss. This holistic lifestyle not only supports your physical health but also enhances your mental, emotional, and spiritual well-being, leading to a more balanced and fulfilling life.

I would love to hear any questions you may have and/or any topics you would like me to cover. Feel free to leave comments below!

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

Published: 06/24/2024

*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. Armstrong, L. E. (2007). Assessing hydration status: The elusive gold standard. Journal of the American College of Nutrition, 26(sup5), 575S-584S.
  2. Ludwig, D. S. (2018). Always hungry?: Conquer cravings, retrain your fat cells, and lose weight permanently. Hachette UK.
  3. Powell, K. E., Paluch, A. E., & Blair, S. N. (2011). Physical activity for health: What kind? How much? How intense? On top of what?. Annual Review of Public Health, 32, 349-365.
  4. Schraufnagel, D. E., Balmes, J. R., Cowl, C. T., De Matteis, S., Jung, S. H., Mortimer, K., … & Thurston, G. D. (2019). Air pollution and noncommunicable diseases: A review by the Forum of International Respiratory Societies’ Environmental Committee, part 1: The damaging effects of air pollution. Chest, 155(2), 409-416.
  5. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
  6. Irwin, M. R. (2015). Why sleep is important for health: a psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143-172.
  7. Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Macmillan.
  8. Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN psychiatry, 2012.
  9. Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189-193.
  10. Figueroa, S., Sanchez-Romero, L. M., & Amigo, H. (2020). Water, hydration and health. Nutrients, 12(2), 303.

My Wellness Journey: From 254lbs to 120lbs

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

This month marks the 9th anniversary of when I made a promise to myself that I would not give up on myself. In 2015, my life wasn’t where I wanted it to be physically and mentally. I had a great career and a wonderful, supportive family, but my ability to enjoy life felt limited. As a Family Nurse Practitioner, I was expected to promote health and wellness, yet I felt like a total hypocrite discussing this. My endocrinologist informed me that I would struggle with my weight forever due to Type II Diabetes and the absence of my thyroid, which was removed in 2010 following a Papillary Thyroid cancer diagnosis. At my heaviest, I weighed 254lbs and struggled to even play with my young children. I knew I had to make a change for myself and for my family. I always tell people I felt like I was trapped inside a body that I knew could be so much more.

Determined to improve my health, I turned to Beachbody (I really can’t say enough good things about this company!). This program provided a structured approach that I desperately needed at the time. That’s the hardest part, right? Where do you start when something is completely new to you?Through portion control and dedicated workouts, particularly the 22 Minute Hard Core program, I managed to lose 50lbs. I was so proud of this as I did it on my own. However, my progress was not without setbacks and I eventually found myself in pain and in a plateau. I developed persistent sciatica, which hindered my ability to be active and even pick up my kids at times.

In search of relief, I discovered yoga. The impact was so profound that I earned my 200-hour yoga certification and began teaching at a local gym. Embracing yoga introduced me to the Ayurvedic lifestyle, which further improved my eating habits and overall wellness. This phase of my life helped me shed an additional 20lbs, and made my sciatica almost non-existent. Despite this, I eventually found myself stuck in another plateau at 180lbs. I always tell people this plateau was the most frustrating as I had come so far but struggled mentally that I wasn’t doing enough. My mental health and confidence also took another hit as I also began dealing with loose skin at this point. Anybody that has dealt with loose skin can attest to how hard it is to deal with not just the physical concerns that loose skin causes but also the mental and emotional concerns. I needed a better option.

To address the loose skin and enhance my confidence, I opted for a tummy tuck. This surgery was life-changing. It not only improved my physical appearance and back health but also boosted my mental well-being and workout efficiency. I cannot say enough positives about getting a tummy tuck. Although it is not for everyone and is definitely NOT a painless surgery, it was well worth it. Despite these improvements, I remained at a weight plateau.

Seeking further assistance, I consulted a certified weight loss doctor who prescribed Ozempic. This medication helped me break through my plateau, leading to better blood sugar control and no more insulin. However, I experienced a significant loss of muscle mass, a trade-off that I will delve into in future posts. With the help of medications (Ozempic/Wegovy/Mounjaro), I reached 140lbs but then faced another plateau for over a year.

At the start of 2024, frustrated and aware that something was off with my hormones, I sought the help of a naturopath. My stress levels were sky high due to work stress, my sleep left much to be desired, my poor husband wasn’t sure what mood I would be in each day, and my weight loss was stagnant. It was at this point, a food intolerance test revealed that dairy was a major issue for me. Eliminating dairy from my diet was transformative: my migraines disappeared, my skin and hair improved, my sleep quality increased, and my inflammatory markers normalized for the first time ever! Finally, I broke through my plateau and reached my goal weight of 120lbs by summer.

From 2016 to now, I have lost a total of 135lbs and have achieved my best mental, emotional, physical, and spiritual health. This journey has been challenging but incredibly rewarding. It has taught me that weight loss is not just about calories in and out; it’s about finding balance and understanding your body. Through my personal journey, wellness has become my passion, and I enjoy coming alongside others to support them achieve their wellness goals. I truly believe everyone deserves to feel their best. I look forward to sharing more insights from my journey (there is just so much!) and helping others on their path to health each week in this blog.

Never give up—your wellness journey is worth every step.

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

*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.

Enhancing Mental Well-Being with Polyphenols: The Natural Route to a Happier Mind

by Roxy Functional Wellness, posted in mental health

To wrap up our Mental Health Awareness that was the focus for the month of May, I believe it is important to mention the power of polyphenols. We often seek out various solutions, from therapy to medication. However, one powerful yet often overlooked avenue lies in the realm of nutrition: polyphenols. These compounds, found abundantly in fruits, vegetables, tea, and other plant-based foods, possess remarkable properties that can positively influence our mental health. Let’s delve deeper into how polyphenols can improve our mental well-being and how we can incorporate them into our daily lives.

Understanding Polyphenols

Polyphenols are a diverse group of phytochemicals found in plants, characterized by their antioxidant properties. They play crucial roles in protecting plants from environmental stressors and are responsible for the vibrant colors of many fruits and vegetables. Some well-known subclasses of polyphenols include flavonoids (such as flavonols, flavones, and anthocyanins), phenolic acids, and lignans.

How Polyphenols Work on a Cellular Level

At the cellular level, polyphenols exert their beneficial effects through various mechanisms. One key mechanism is their antioxidant activity, which helps combat oxidative stress and inflammation in the body. Additionally, polyphenols can modulate signaling pathways involved in neuronal function and promote the production of neurotrophic factors, which support the growth and survival of neurons.

Polyphenols improve mental health on a cellular level through their potent antioxidant properties. By scavenging harmful free radicals and reducing oxidative stress, polyphenols help protect neurons from damage and promote their survival. Additionally, polyphenols have anti-inflammatory effects, inhibiting inflammatory pathways implicated in neurodegenerative diseases and mood disorders. These compounds also modulate signaling pathways involved in synaptic plasticity and neurotransmitter release, thereby enhancing cognitive function and mood regulation. Furthermore, some polyphenols stimulate the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play crucial roles in neuronal growth, differentiation, and synaptic plasticity. Overall, the multifaceted actions of polyphenols at the cellular level contribute to their neuroprotective and mood-enhancing effects, supporting mental well-being.

Natural Sources of Polyphenols in Diet

Incorporating polyphenols into your diet is as simple as enjoying a variety of plant-based foods (No, you do not need to go full plant-based to enjoy the benefits of polyphenols!). Here are some examples of foods rich in polyphenols:

  1. Berries: Blueberries, strawberries, raspberries, and blackberries are excellent sources of anthocyanins, a type of flavonoid with potent antioxidant properties.
  2. Dark Chocolate: Cocoa beans contain flavonoids, particularly flavanols, which have been linked to improved cognitive function and mood.
  3. Green Tea: Rich in catechins, green tea is known for its calming effects and potential to enhance cognitive function (I love Four Sigmatic’s Green Tea Latte with Adaptogens!).
  4. Red Wine: Moderate consumption of red wine, thanks to its high content of resveratrol, a polyphenol, has been associated with a reduced risk of depression and cognitive decline. If wine isn’t your thing, you can also supplement with resveratrol (I like Desbio’s!).
  5. Nuts: Walnuts, pecans, and almonds contain various polyphenols, including flavonoids and phenolic acids, which contribute to their neuroprotective effects.
Photo by Vie Studio on Pexels.com

Supplementing with Polyphenols

While obtaining polyphenols through dietary sources is ideal, supplements can also be a convenient option. Here are four reputable brands known for their polyphenol supplements:

  1. Life Extension: Offers a wide range of polyphenol supplements derived from natural sources.
  2. Thorne Research: Known for its high-quality polyphenol blends formulated to support overall health and well-being.
  3. Now Foods: Provides affordable polyphenol supplements sourced from fruits, vegetables, and other plant-based ingredients.
  4. Pure Encapsulations: Offers polyphenol supplements free from artificial additives and allergens, catering to individuals with dietary restrictions.

Incorporating Polyphenols into Daily Life

To promote mental well-being through polyphenols, consider the following tips:

  1. Eat a Rainbow: Consume a diverse array of fruits, vegetables, nuts, and seeds to maximize your intake of polyphenols.
  2. Drink Tea: Swap sugary beverages for green tea or herbal teas rich in polyphenols for a soothing and healthful alternative. I promise you that swapping green tea instead of coffee will make a huge difference in the energy you feel throughout the day.
  3. Indulge in Dark Chocolate: Enjoy a square of dark chocolate with at least 70% cocoa content as a delicious way to boost your polyphenol intake.
  4. Supplement Wisely: If dietary sources are insufficient, consider incorporating polyphenol supplements into your routine, but always consult with a healthcare professional first. Supplementing shouldn’t be a first choice—get your nutrients from your diet as much as possible, but supplements are always an option.
  5. Cook with Herbs and Spices: Enhance the flavor and nutritional value of your meals by incorporating herbs and spices like turmeric, cinnamon, and oregano, which are rich in polyphenols.

Wrapping it up!

Harnessing the power of polyphenols is a natural and effective way to support mental well-being. By embracing a diet rich in polyphenol-containing foods and, if necessary, supplementing wisely, you can nourish your body and mind, paving the way for a happier and healthier 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. Spencer, J. P. (2008). The impact of fruit flavonoids on memory and cognition. British Journal of Nutrition, 99(3), ES1-ES3.
  2. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
  3. Vauzour, D. (2012). Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. Oxidative Medicine and Cellular Longevity, 2012, 914273.
  4. Mastroiacovo, D., Kwik-Uribe, C., Grassi, D., Necozione, S., Raffaele, A., Pistacchio, L., … & Desideri, G. (2015). Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial. The American Journal of Clinical Nutrition, 101(3), 538-548.
  5. Scholey, A., Downey, L. A., Ciorciari, J., Pipingas, A., Nolidin, K., Finn, M., … & Stough, C. (2012). Acute neurocognitive effects of epigallocatechin gallate (EGCG). Appetite, 58(2), 767-770.
  6. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716-727.

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.

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.

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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.

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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

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

Harnessing the Power of Green Tea: A Stress-Relief Elixir and Matcha Coconut Yogurt Bowl Recipe

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

Stress seems to be an inevitable part of our daily lives (I know it is in mine!). From hectic work schedules to family responsibilities, it’s easy to feel overwhelmed sometimes. However, amidst the chaos, there lies a natural remedy that has been cherished for centuries: green tea. Not only does green tea offer a plethora of health benefits, but it also has the potential to significantly improve stress management. Let’s delve into the wonders of green tea and explore one of my favorite breakfast recipes for a dairy-free matcha coconut yogurt bowl that incorporates the stress-relieving properties of green tea, chia seeds, and pumpkin seeds.

The Stress-Relieving Benefits of Green Tea:

  1. L-Theanine: Green tea contains an amino acid called L-theanine, which is known for its calming effects on the mind. L-theanine promotes relaxation without causing drowsiness, making it an excellent choice for stress relief.
  2. Antioxidants: Loaded with powerful antioxidants called catechins, green tea helps combat oxidative stress in the body. These antioxidants protect cells from damage and may reduce the risk of chronic diseases as it prevents the build up of inflammation in the body.
  3. Cortisol Regulation: Cortisol, often referred to as the stress hormone, can wreak havoc on our bodies when levels are elevated for prolonged periods. Studies suggest that green tea may help regulate cortisol levels, thereby promoting a more balanced stress response (Yes please!).
  4. Improved Brain Function: The combination of caffeine and L-theanine in green tea can enhance cognitive function and improve mood. This synergistic effect helps boost alertness and concentration while keeping stress at bay.

The Nutritional Powerhouses: Pumpkin Seeds and Chia Seeds:

Pumpkin Seeds:

  • Rich in magnesium, pumpkin seeds play a vital role in relaxation and stress reduction. Magnesium helps calm the nervous system and can promote better sleep quality. This then prevents the over-secretion of cortisol.
  • High in antioxidants like vitamin E and zinc, pumpkin seeds protect cells from damage caused by oxidative stress and support overall immune function.
  • The amino acid tryptophan found in pumpkin seeds aids in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being.

Chia Seeds:

  • Packed with omega-3 fatty acids, chia seeds support brain health and help reduce inflammation in the body. A healthy brain is better equipped to cope with stress.
  • High in fiber, chia seeds promote digestive health and keep blood sugar levels stable, preventing energy crashes that can exacerbate stress.
  • Chia seeds are a good source of essential minerals like calcium, magnesium, and phosphorus, which play key roles in muscle relaxation and stress management.
  • Chia seeds are also one of the highest protein seeds that you can eat, which is a great bonus if you are trying to get your protein in.

Recipe: Dairy-Free Matcha Coconut Yogurt Bowl with Chia and Pumpkin Seeds

Ingredients:

  • 1 cup dairy-free coconut yogurt (you can always use Greek yogurt, but I am dairy-free)
  • 1 teaspoon matcha powder (preferably organic to prevent chemical/additive exposure)
  • 1 tablespoon maple syrup or honey (optional, for sweetness)
  • 1 tablespoon chia seeds
  • 1 tablespoon pumpkin seeds
  • Fresh berries (such as strawberries, blueberries, or raspberries), for topping
  • 1/8-1/4 cup of granola (I like Purely Elizabeth Vanilla Almond Butter)
  • Unsweetened coconut flakes or cacao nibs, for garnish.

Instructions:

  1. In a mixing bowl, combine the dairy-free coconut yogurt, matcha powder, and maple syrup or honey (if using). Stir until the matcha powder is fully incorporated and the yogurt is smooth.
  2. Sprinkle the chia seeds and pumpkin seeds over the yogurt mixture, and gently fold them in until evenly distributed.
  3. Transfer the matcha coconut yogurt mixture to serving bowls.
  4. Top each bowl with fresh berries of your choice, granola, and a sprinkle of unsweetened coconut flakes for added flavor and texture.
  5. Serve immediately and enjoy as a nutritious and stress-relieving breakfast or snack.

By incorporating green tea, pumpkin seeds, and chia seeds into your diet, you can harness the power of nature to combat stress and promote overall well-being. Whether enjoyed in a soothing cup of tea or as part of a delicious yogurt bowl, these wholesome ingredients offer a holistic approach to stress management that nourishes both body and mind. So, take a moment to sip on some green tea and savor the tranquility it brings to your day.

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. Boyle, Neil B., et al. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients 9.5 (2017): 429.
  2. Cabrera, Carmen, Reyes Artacho, and Rafael Giménez. “Beneficial effects of green tea—a review.” Journal of the American College of Nutrition 25.2 (2006): 79-99.
  3. Coelho, Christiane Candice, et al. “Omega-3-rich chia seed (Salvia hispanica L.) oil formulations ameliorate lipid profile of dyslipidemic subjects and associated oxidative stress: a randomized, double-blind, placebo-controlled study.” Nutrients 11.2 (2019): 341.
  4. Kimura, Kenta, et al. “L-Theanine reduces psychological and physiological stress responses.” Biological psychology 74.1 (2007): 39-45.
  5. Li, Kai, et al. “Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial.” Evidence-Based Complementary and Alternative Medicine 2014 (2014).
  6. Nieman, David C., et al. “Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.” Journal of Alternative and Complementary Medicine 24.3 (2018): 293-299.
  7. Unno, Keiko, et al. “Anti-stress effect of green tea with lowered caffeine on humans: A pilot study.” Biological psychology 74.1 (2007): 39-45.
  8. Wang, H., N. F. Lucas, and P. N. Weil. “Pumpkin seed extracts and proteins: embryotoxicity and oxytocin-like effects.” Journal of ethnopharmacology 6.1 (1982): 201-208.