Tag: holistic healthcare

The Power of Protein: Why It’s Essential for Your Health

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

Protein is one of the three macronutrients essential for human health, alongside carbohydrates and fats. It plays a critical role in the body’s structure, function, and regulation of tissues and organs. It wasn’t until I embarked on my own weight loss journey that I fully understood the importance of getting in that protein. Understanding how our body utilizes protein, the benefits it offers, and how to ensure we get enough is crucial for maintaining optimal health.

“Proteins are the machinery of living tissue that builds the structures and carries out the chemical reactions necessary for life. – Michael Behe

How Our Body Utilizes Protein

On a physiological level, proteins are made up of amino acids, which are the building blocks of life. When we consume protein, our digestive system breaks it down into these amino acids, which are then absorbed into the bloodstream and transported to various cells and tissues. This allows protein to affect our bodies in the following ways:

1. Muscle Growth and Repair: Proteins are crucial for building and repairing muscles. During exercise, especially resistance training, muscle fibers undergo microscopic tears. Protein helps repair these tears, leading to muscle growth and increased strength.

2. Enzyme and Hormone Production: Many enzymes and hormones are proteins. Enzymes speed up chemical reactions in the body, while hormones regulate processes such as metabolism, growth, and mood.

3. Immune Function: Antibodies, which are proteins, help the immune system identify and neutralize pathogens like bacteria and viruses. This makes protein vital for maintaining a strong immune defense. Protein also helps us heal when we are sick or injured.

4. Transport and Storage: Proteins like hemoglobin transport oxygen in the blood, while others store nutrients like iron.

5. Structural Support: Proteins such as collagen provide structural support to tissues, including skin, hair, and nails, maintaining their strength and elasticity.

6. Brain Health: Amino acids from protein are precursors to neurotransmitters like serotonin and dopamine, which influence mood, cognition, and overall brain function.

Who knew how much protein can do for our body?! Now that we know the benefits of protein, let’s look at what happens when we don’t get enough protein.

Signs and Symptoms of Low Protein

Low protein levels can result from insufficient dietary intake or improper digestion and absorption. Symptoms of protein deficiency include:

  • Muscle wasting or weakness
  • Edema (swelling due to fluid retention)
  • Brittle nails and hair loss
  • Skin issues such as rashes or slow wound healing
  • Increased susceptibility to infections
  • Fatigue and weakness
  • Stunted growth in children
  • Slowed metabolism
  • Balance issues
  • GI issues that include: Persistent nausea, abdominal pain, and/or vomiting
  • Increased hunger

If you are experiencing symptoms of low protein, it’s very important to understand why. This is where tracking and use of a basal metabolic rate (BMR) scale can come in handy. Additionally, speaking to your healthcare provider about your symptoms and looking at possible reasons for them is crucial.

Types of Protein

Understanding the different types of protein available on the market can help you choose the best option for your needs. Here are some common types:

1. Whey Protein: Derived from milk, whey protein is a complete protein containing all essential amino acids. It’s quickly absorbed by the body, making it ideal for post-workout recovery.

Pros: High in essential amino acids, quickly absorbed, supports muscle repair and growth.

Cons: Contains lactose, which may cause digestive issues for some people; may contain artificial additives and sweeteners.

2. Whey Isolate: A more refined form of whey protein, whey isolate has most of the lactose and fat removed, making it higher in protein content per serving.

Pros: Higher protein concentration, lower in lactose, fast absorption.

Cons: Can be more expensive, still may contain additives.

3. Plant Protein: Derived from sources like peas, hemp, rice, and soy, plant proteins are an excellent option for vegetarians and vegans.

Pros: Suitable for those with dairy intolerance, often hypoallergenic, contains fiber and other beneficial nutrients.

Cons: May be lower in certain essential amino acids, some blends can have a gritty texture or strong taste.

I do not eat dairy due to a diary-sensitivity, however, I have found that I tolerate whey isolate protein. I also prefer the taste of whey isolate protein over plant protein, however, everyone is different. I always find it nice when companies provide samples before buying a full package of protein as some of them are not cheap. By far, Just Ingredients’ proteins are my favorite and do not break the bank.

Photo by Andres Ayrton on Pexels.com

Clean Protein Sources

Now that we have looked at types of protein, its important to discuss choosing clean protein sources free of heavy metals, chemicals, and preservatives. Here are some reputable companies that offer high-quality, clean protein products:

1. Just Ingredients: Known for their commitment to clean, natural ingredients, Just Ingredients offers protein powders without artificial additives or preservatives.

2. Garden of Life: Offers a range of plant-based protein powders that are certified organic and free from synthetic chemicals and fillers.

3. Orgain: Provides clean, organic protein powders made from plant-based and grass-fed sources, free from artificial ingredients.

4. Primal Kitchen: Known for their paleo-friendly products, Primal Kitchen offers collagen and whey protein powders without artificial additives.

5. Ancient Nutrition: Offers a variety of protein powders, including bone broth protein and multi-collagen protein, sourced from natural and organic ingredients.

Whatever protein you end up buying, make sure to look at the label. A simple method for choosing a good protein is to pick one that has the fewest ingredients. Proteins should not have a page of ingredients. If they do, then you can bet they add a bunch of chemicals and preservatives. The more natural a protein, the healthier it will be.

Recommended Protein Intake

So how much protein should we have in our diet? Research suggests that the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. However, this can vary based on age, sex, physical activity level, and health status. For example, athletes or those recovering from illness may require more protein (think 1.0g/kg/day for athletes).

While high protein diets are often promoted, it’s important to note that excessive protein intake can strain the kidneys and may lead to other health issues. Therefore, it’s essential to balance protein intake according to individual needs and medical advice.

Incorporating Protein into Your Diet

Incorporating protein into your diet is easy whether you eat meat or not. To incorporate lean, whole food protein sources into your diet, consider the following tips:

  • Breakfast: Start your day with eggs, Greek yogurt (can do a plant-based yogurt with chia seeds), or a protein smoothie with plant-based protein powder.
  • Lunch: Opt for lean meats like chicken or turkey, or plant-based options like tofu, lentils, or chickpeas.
  • Dinner: Include fish, such as salmon or tuna, or beans and quinoa in your meals.
  • Snacks: Keep nuts, seeds, or protein bars on hand for a quick protein boost.
Photo by ROMAN ODINTSOV on Pexels.com

Aligning Protein Intake with Circadian Rhythm

To optimize protein utilization, it’s beneficial to distribute protein intake evenly throughout the day. Here’s a suggested schedule that I like to follow:

  • Morning (6-8 AM): Protein-rich breakfast to kickstart metabolism.
  • Mid-Morning (10-11 AM): Protein snack to maintain energy levels.
  • Lunch (12-1 PM): Balanced meal with lean protein.
  • Afternoon (3-4 PM): Another protein snack to avoid energy slumps.
  • Evening (6-8 PM): Protein-rich dinner to support overnight recovery.

Protein is indispensable for numerous bodily functions and overall health. By understanding its importance, recognizing signs of deficiency, and incorporating balanced, whole food protein sources into your diet, you can ensure you’re meeting your body’s needs. Always consider individual requirements and consult with healthcare professionals when determining the right amount of protein for you. Prioritizing clean protein sources from reputable companies can further enhance your health and well-being.

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

Bilsborough, S., & Mann, N. (2006). A review of issues of dietary protein intake in humans. International Journal of Sport Nutrition and Exercise Metabolism, 16(2), 129-152.

Campbell, W. W., & Leidy, H. J. (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. Journal of the American College of Nutrition, 26(6), 696S-703S.

Fielding, R. A., & Parkington, J. (2002). What are the dietary protein requirements of physically active individuals? New Horizons, 10(1), 32-39.

Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press.

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Ziegenfuss, T. N. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25.

Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.

Rafii, M., Chapman, K., Owens, J., Elango, R., & Campbell, W. W. (2016). Dietary protein requirements of young adults, the elderly, and individuals with chronic disease. Annals of Nutrition and Metabolism, 69(3-4), 183-190.

Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of Sports Sciences, 22(1), 65-79.

World Health Organization. (2007). Protein and amino acid requirements in human nutrition. World Health Organization.

Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14(1), 1-7.

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:

Photo by picjumbo.com on Pexels.com

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.
Photo by Jenna Hamra on Pexels.com

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.

Photo by SHVETS production on Pexels.com

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.

Photo by Pavel Danilyuk on Pexels.com

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.
Photo by Andres Ayrton on Pexels.com

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.

Photo by Lucas Pezeta on Pexels.com

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.

Photo by Inzmam Khan on Pexels.com

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.

Photo by RDNE Stock project on Pexels.com

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.