Tag: nutrition

Natural Defense: How Flavonoids and Herbal Allies Can Fortify Your Immune System

by Roxy Functional Wellness, posted in Health & Wellness, Immune Health

A strong immune system is your best line of defense against illness, but boosting it doesn’t have to mean prescription medication or over-the-counter quick fixes. Nature has equipped us with powerful tools—flavonoids and immune-modulating herbs—that work gently yet effectively to support and balance immune function. Whether you’re looking to reduce the frequency of seasonal colds or support your body during times of stress, these natural compounds offer targeted benefits.

“A strong immune system is your best line of defense against illness…”

What Are Flavonoids?

Flavonoids are compounds found in colorful fruits, vegetables, teas, and even dark chocolate. These plant chemicals are known for their antioxidant and anti-inflammatory properties, which make them valuable players in immune health.

Some key flavonoids include:

  • Quercetin – found in apples, onions, and berries
  • EGCG – a powerful antioxidant in green tea
  • Rutin – found in citrus fruits and buckwheat
  • Myricetin – present in tomatoes, grapes, and walnuts

These flavonoids help reduce oxidative stress, improve immune cell signaling, and regulate inflammation—key factors in protecting against chronic illness and infection.

Herbal Immune Allies

Several herbs have long been used in traditional medicine and are now backed by modern research for their immune-supportive properties:

  • Elderberry (Sambucus nigra): Excellent during cold and flu season; shortens the duration and severity of viral illnesses. Great for those with frequent upper respiratory infections.
  • Astragalus: A gentle immune modulator that’s ideal for those with frequent fatigue or who feel “run down” from stress.
  • Reishi Mushroom: A calming adaptogen that supports the immune system and stress response. Ideal for those with autoimmune concerns or high levels of chronic stress.
  • Echinacea: Best used short-term at the onset of illness; can help stimulate immune response. Suitable for those with a healthy immune system who want to support it during acute illness.
  • Quercetin: Especially beneficial for individuals with allergies, chronic inflammation, or frequent colds.
  • Green Tea (EGCG): A good choice for anyone looking for a gentle, daily immune enhancer with antioxidant benefits.

Note: If you have autoimmune conditions, are on immunosuppressants, or are pregnant/breastfeeding, consult with your healthcare provider before introducing new herbs or flavonoids.

Photo by Alina Vilchenko on Pexels.com

How to Incorporate These into Your Daily Routine

Here are a few practical and sustainable ways to make these immune-supportive tools part of your everyday life:

1. Start Your Morning with Green Tea

  • Swap out your coffee for a cup of green tea to provide a steady source of EGCG, which supports immunity and metabolism.

2. Add Color to Your Plate

  • Aim for at least 3 different colors per meal: purple onions, red peppers, leafy greens, berries, or citrus fruits—all rich in flavonoids.

3. Use Herbal Teas Throughout the Day

  • Drink elderberry or echinacea teas when you feel run down or during flu season.
  • For daily stress support, sip on reishi mushroom tea or take a capsule with your evening routine.

4. Supplement Strategically

  • A daily quercetin supplement may be helpful if you have seasonal allergies or frequent inflammation.
  • Astragalus is best taken in capsule or tincture form as part of a daily wellness routine during the winter or stressful times.

5. Batch-Prep Immune Smoothies

  • Blend citrus fruits, berries, spinach, and green tea ice cubes into a smoothie to flood your system with immune-supportive compounds.

6. Cook with Immune-Friendly Spices

  • Onions, garlic, ginger, and turmeric are all rich in flavonoids and immune-boosting properties—add them liberally to soups, stir-fries, and roasted vegetables.

A Final Note

Supporting your immune system isn’t about doing one thing perfectly—it’s about creating consistent habits that promote balance and resilience. Whether you’re feeling run-down, trying to prevent illness, or just want to give your body a little extra support, herbs and flavonoids offer safe, natural options. When combined with quality sleep, a healthy diet, hydration, and stress reduction techniques, they become powerful allies in your wellness routine.

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

*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. Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://doi.org/10.1136/bmjnph-2020-000085
  2. Chandra, R. K. (1997). Nutrition and the immune system: An introduction. The American Journal of Clinical Nutrition, 66(2), 460S–463S. https://doi.org/10.1093/ajcn/66.2.460S
  3. Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S–392S. https://doi.org/10.3945/an.112.003517
  4. Liao, Y., Shen, W., & Shen, D. (2018). Reishi mushroom and immunity. Frontiers in Pharmacology, 9, 689. https://doi.org/10.3389/fphar.2018.00689
  5. Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. The Journal of International Medical Research, 32(2), 132–140. https://doi.org/10.1177/147323000403200205
  6. Wu, D., Lewis, E. D., Pae, M., & Meydani, S. N. (2019). Nutritional modulation of immune function: Analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology, 9, 3160. https://doi.org/10.3389/fimmu.2018.03160
  7. Nair, M. P., Mahajan, S., Reynolds, J. L., Aalinkeel, R., Nair, H., Schwartz, S. A., & Kandaswami, C. (2006). The flavonoid quercetin inhibits proinflammatory cytokine expression by suppressing the NF-κB pathway. Clinical and Vaccine Immunology, 13(3), 319–328. https://doi.org/10.1128/CDLI.13.3.319-328.2006
  8. Li, X., Qu, L., Dong, Y., Han, L., Liu, E., Fang, S., & Zhang, Y. (2014). A review of recent research progress on the astragalus genus. Molecules, 19(11), 18850–18880. https://doi.org/10.3390/molecules191118850
  9. Heinrich, M., & Teoh, H. L. (2004). Galanthamine from snowdrop—the development of a modern drug against Alzheimer’s disease from local Caucasian knowledge. Journal of Ethnopharmacology, 92(2–3), 147–162. https://doi.org/10.1016/j.jep.2004.02.012
  10. Singh, R., Ahmed, S., Islam, N., & Kumar, S. (2021). Role of dietary flavonoids in modulation of the immune system. Nutrition & Food Science, 51(3), 526–540. https://doi.org/10.1108/NFS-01-2021-0007

Top Nutrients for a Healthy Heart: Beyond the Basics

by Roxy Functional Wellness, posted in Cardiovascular Health

Heart disease remains the leading cause of death worldwide, but research shows that proper nutrition can play a significant role in cardiovascular health. While many people are aware of the importance of a heart-healthy diet, functional medicine takes a deeper approach by focusing on essential nutrients that go beyond just cholesterol and blood pressure management. These nutrients help reduce inflammation, optimize heart function, and support the vascular system.

This blog post explores some of the most critical nutrients for heart health, their mechanisms of action, and how to incorporate them into a daily routine.

Key Nutrients for Cardiovascular Health

1. Magnesium: The Heart’s Essential Mineral

Magnesium is one of the most important minerals for heart health, as it plays a crucial role in over 300 enzymatic reactions, including muscle function, blood pressure regulation, and vascular tone. Studies suggest that magnesium deficiency is linked to hypertension, arrhythmias, and an increased risk of cardiovascular disease (DiNicolantonio et al., 2021).

  • Benefits: Helps regulate heart rhythm, supports blood vessel relaxation, and lowers blood pressure.
  • Food Sources: Dark leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, flax), avocados, and whole grains.
  • Recommended Intake: 310-420 mg/day for adults (National Institutes of Health [NIH], 2023).
2. Omega-3 Fatty Acids: Reducing Inflammation & Supporting Heart Function

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are well-documented for their cardioprotective effects. These essential fatty acids help lower triglycerides, reduce blood clot formation, and decrease inflammation (American Heart Association [AHA], 2023).

  • Benefits: Lowers triglycerides, improves arterial flexibility, reduces inflammation, and supports heart rhythm stability.
  • Food Sources: Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds.
  • Recommended Intake: 1,000–2,000 mg of combined EPA/DHA per day, or two servings of fatty fish per week (AHA, 2023).
3. Coenzyme Q10 (CoQ10): The Cellular Energy Booster

CoQ10 is a powerful antioxidant that plays a crucial role in mitochondrial energy production, especially in heart muscle cells. It also helps reduce oxidative stress and improve endothelial function, making it beneficial for individuals with hypertension, heart failure, and statin-induced muscle pain (Mortensen et al., 2020).

  • Benefits: Supports heart energy production, reduces oxidative damage, and improves circulation.
  • Food Sources: Organ meats (liver, heart), fatty fish, nuts, and seeds.
  • Recommended Intake: 100-300 mg per day, particularly for those taking statins.
4. Potassium: Essential for Blood Pressure Regulation

Potassium is vital for maintaining electrolyte balance and regulating blood pressure by counteracting sodium’s effects. High-potassium diets have been shown to reduce the risk of stroke and heart disease (Whelton et al., 2021).

  • Benefits: Helps lower blood pressure, prevents arterial stiffness, and supports normal heart rhythm.
  • Food Sources: Bananas, sweet potatoes, oranges, beans, and spinach.
  • Recommended Intake: 2,500–3,400 mg per day (NIH, 2023).
5. Vitamin K2: The Artery Protector

Vitamin K2 (menaquinone) helps regulate calcium metabolism, ensuring that calcium is deposited in bones rather than in the arteries. Research indicates that higher vitamin K2 intake is associated with reduced arterial calcification and cardiovascular disease risk (Gast et al., 2020).

  • Benefits: Prevents arterial calcification, supports blood vessel health, and enhances calcium metabolism.
  • Food Sources: Fermented foods (natto, sauerkraut), egg yolks, and grass-fed dairy.
  • Recommended Intake: 90-120 mcg per day.
6. Fiber: The Cholesterol Regulator

Dietary fiber plays a significant role in reducing LDL cholesterol, regulating blood sugar levels, and promoting gut health—all of which are critical for cardiovascular function. Soluble fiber, in particular, binds to cholesterol and prevents its absorption into the bloodstream (Mann et al., 2021).

  • Benefits: Lowers LDL cholesterol, stabilizes blood sugar, and promotes healthy gut microbiota.
  • Food Sources: Oats, legumes, apples, flaxseeds, and vegetables.
  • Recommended Intake: 25-38 grams per day.
7. Antioxidants: Combatting Oxidative Stress

Oxidative stress contributes to heart disease by damaging blood vessels and promoting inflammation. Antioxidants such as vitamin C, vitamin E, and polyphenols help neutralize free radicals and reduce cardiovascular risk (Rautiainen et al., 2019).

  • Benefits: Protects blood vessels from oxidative damage and reduces inflammation.
  • Food Sources: Berries, dark chocolate, green tea, and citrus fruits.
8. L-Arginine and Nitric Oxide: Supporting Blood Vessel Function

L-arginine is an amino acid that serves as a precursor to nitric oxide (NO), a molecule that relaxes blood vessels and improves circulation. Increasing nitric oxide levels can help lower blood pressure and enhance vascular function (Ashor et al., 2021).

  • Benefits: Improves blood flow, reduces blood pressure, and enhances exercise performance.
  • Food Sources: Turkey, chicken, nuts, seeds, and legumes.
  • Recommended Intake: 2-6 grams per day for cardiovascular support.

How to Incorporate These Nutrients into Your Diet

A functional medicine approach to heart health emphasizes whole foods, balanced nutrition, and lifestyle modifications. Here are some simple ways to ensure optimal intake of these key nutrients:

  1. Eat a variety of colorful plant-based foods to increase fiber, antioxidants, and polyphenols.
  2. Incorporate fatty fish at least twice per week to boost omega-3 levels.
  3. Limit processed foods, excessive sodium, and refined carbohydrates to reduce inflammation.
  4. Consider supplementation for key nutrients like CoQ10, magnesium, and vitamin K2 if dietary intake is insufficient.
  5. Engage in regular physical activity, manage stress, and maintain good sleep hygiene, as these factors also influence nutrient absorption and cardiovascular health.

Final Thoughts

Heart disease prevention extends beyond just managing cholesterol and blood pressure. Functional medicine highlights the importance of essential nutrients like magnesium, omega-3s, CoQ10, and fiber in supporting cardiovascular health at a cellular level. By optimizing your diet and incorporating these key nutrients, you can take a proactive, holistic approach to protecting your heart for years to come.

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

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

References

American Heart Association. (2023). Omega-3 fatty acids and heart health. Retrieved from https://www.heart.org

Ashor, A. W., Lara, J., Oggioni, C., & Mathers, J. C. (2021). Effects of L-arginine supplementation on cardiovascular risk factors: A meta-analysis of randomized controlled trials. Nutrition & Metabolism, 18(1), 20-35.

DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2021). Magnesium deficiency and cardiovascular disease. Open Heart, 8(1), e001792.

Gast, G. C., de Roos, N. M., & Sluijs, I. (2020). Vitamin K intake and cardiovascular disease risk. European Journal of Clinical Nutrition, 74(1), 21-27.

Mann, J., Cummings, J. H., & Swann, J. (2021). Dietary fiber and heart disease: A systematic review. The Lancet, 398(10297), 333-344.

National Institutes of Health. (2023). Magnesium fact sheet for health professionals. Retrieved from https://www.nih.gov

Let me know if you’d like additional details or modifications!

Understanding Weight Gain and How to Manage It Holistically

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

Weight gain is a complex issue influenced by various factors that often interact in intricate ways. Understanding these causes and their underlying mechanisms is crucial for developing effective weight management strategies. This blog post will explore the causes of weight gain, the pathophysiology behind it, and how to incorporate a holistic lifestyle and natural remedies to lose weight healthily (Want to know more about GLP1 use for weight loss? See my previous post!).

Causes of Weight Gain

  • Poor diet and nutrition
  • Physical inactivity
  • Genetics
  • Hormonal imbalances
  • Medication use
  • Sleep deprivation
  • Stress

According to the Centers for Disease Control and Prevention (CDC), over 42% of American adults are obese, largely due to poor dietary choices and excessive calorie intake. The World Health Organization (WHO) reports that 1 in 4 adults globally are not active enough, contributing to the rising obesity rates. Genetics can account for 40-70% of individual variations in BMI (Body Mass Index), indicating a significant hereditary component. Hormonal imbalances, such as those seen in conditions like hypothyroidism and polycystic ovary syndrome (PCOS), can affect metabolism and contribute to weight gain. Certain medications, including antidepressants, antipsychotics, and corticosteroids, are also associated with weight gain. Furthermore, the National Sleep Foundation states that adults who sleep less than 7 hours per night are more likely to have a higher BMI. These factors collectively contribute to the complexity of weight management.

Pathophysiology of Weight Gain

Weight gain occurs due to an imbalance between calorie intake and energy expenditure, but the underlying mechanisms are more complex. Stress, poor sleep, poor diet, gut dysbiosis, hormones, genetics, and certain medications, hydration status can all lead to changes in our body that promote weight gain.

Stress can increase cortisol levels, which promotes fat storage, particularly around the abdomen.

Poor sleep affects hormones like ghrelin and leptin, which regulate hunger and satiety, leading to increased appetite and weight gain.

Poor diet, especially one high in processed foods and sugars, can lead to insulin resistance and metabolic syndrome.

Gut dysbiosis, an imbalance in gut bacteria, can impair digestion and increase fat storage. A diverse and balanced gut microbiota is essential for efficient digestion and metabolism. Probiotics (such as those found in yogurt, kefir, and fermented vegetables) and prebiotics (found in foods like garlic, onions, and bananas) can promote a healthy gut microbiome.

Hormonal imbalances, such as those seen in hypothyroidism or PCOS, can slow metabolism and promote weight gain. Insulin resistance, often seen in Type II Diabetes, leads to elevated blood sugar levels and increased fat storage. Leptin, a hormone that signals satiety, can become dysregulated in obesity, leading to overeating.

Genetics can influence how our body stores fat and responds to food.

Hydration is also crucial, as dehydration can be mistaken for hunger, leading to overeating.

Certain medications can alter metabolism, appetite, and fat storage. For instance, antipsychotic medications can increase appetite and lead to weight gain. It’s important to work closely with healthcare providers to find the most weight-neutral medications when possible.

“Losing weight is hard. Being overweight is hard. Choose your hard.” – unknown

Incorporating a Holistic Lifestyle and Natural Remedies

Adopting a holistic lifestyle involves making sustainable changes that address the root causes of weight gain. Here’s how you can incorporate natural remedies and healthy habits to manage weight effectively:

Behavior Modification

  • Mindful Eating: Pay attention to hunger and fullness cues to prevent overeating. Eat slowly, savor each bite, and avoid distractions during meals.
  • Consistent Sleep Patterns: Establish a regular sleep schedule and ensure adequate sleep to support metabolic health.

Stress Management

  • Techniques: Engage in stress-reducing activities like yoga, meditation, and deep breathing exercises.
  • Herbs and Supplements: Ashwagandha and Rhodiola can help manage stress levels and balance cortisol.

Good Gut Health

  • Probiotics and Prebiotics: Consume probiotics found in yogurt, kefir, and fermented vegetables, and prebiotics found in garlic, onions, and bananas to promote a healthy gut microbiome. The probiotic Akkermansia has specifically found to be useful in those that struggle with their weight.
  • Diet: Eat a diet rich in fiber, fruits, vegetables, and whole grains to support gut health.

Holistic Diet

  • Whole Foods: Focus on a balanced diet rich in whole foods, including lean proteins, healthy fats, and complex carbohydrates. Stay away from highly processed food like sweets or fast-food.
  • Hydration: Drink plenty of water to aid digestion and prevent overeating.

Fitness

  • Regular Exercise: Incorporate both aerobic exercises (like walking, cycling, or swimming) and strength training to build muscle mass and boost metabolism.
  • Consistency: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Natural Remedies for Weight Loss

I always get asked what are some natural remedies for losing weight. This is a loaded question as the root cause of the weight gain must be discovered first. For example, if a person is exhibiting signs that their thyroid may need to support, then it may be prudent to start with iodine and/or selenium supplementation. If a person shows signs of being androgen-heavy, then using balancing herbs like spearmint may be beneficial. Care should always be individualized and the root cause should never be assumed. Some of my favorite natural options are:

  • Herbs: Green tea extract, Garcinia cambogia, and cayenne pepper can help boost metabolism and aid in weight loss.
  • Homeopathics: Remedies like Calcarea Carbonica and Natrum Mur have been traditionally used to support weight management.
  • Teas: Herbal teas such as dandelion, ginger, and peppermint can support digestion and help with weight management.
  • Probiotics/Gut Health: marshmallow root and/or licorice for healthy gut lining, probiotics like Akkermansia, and polyphenols.

Conclusion

Weight gain is a multifaceted issue influenced by diet, physical activity, genetics, hormones, medication use, sleep patterns, and stress. Understanding the underlying causes and incorporating natural remedies can help manage and prevent weight gain. By adopting a holistic lifestyle and making sustainable changes, individuals can achieve and maintain a healthy weight, improving their overall well-being. For those on a weight loss journey, remember to give yourself grace and celebrate small victories along the way. Every step towards a healthier lifestyle is a step in the right direction.

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

Centers for Disease Control and Prevention. (2020). Adult obesity facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html

World Health Organization. (2018). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity

National Sleep Foundation. (2020). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Bray, G. A., & Ryan, D. H. (2020). Update on obesity pharmacotherapy. Annals of the New York Academy of Sciences, 1464(1), 78-93. https://doi.org/10.1111/nyas.14332

Kelly, S. A., Neale, M. C., Kendler, K. S., & Eaves, L. J. (2019). Genetics of obesity and body mass index: A review of behavioral genetic research. Current Opinion in Behavioral Sciences, 7, 76-82. https://doi.org/10.1016/j.cobeha.2015.12.001

Shulman, G. I. (2014). Ectopic fat in insulin resistance, dyslipidemia, and cardiometabolic disease. New England Journal of Medicine, 371(12), 1131-1141. https://doi.org/10.1056/NEJMra1011035

Turnbaugh, P. J., Ley, R. E., Mahowald, M. A., Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027-1031. https://doi.org/10.1038/nature05414

Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Mischoulon, D. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274. https://doi.org/10.1016/S2215-0366(14)00051-0

Stenholm, S., Head, J., Aalto, V., Kivimäki, M., Kawachi, I., Zins, M., … & Vahtera, J. (2015). Sleep duration and sleep disturbances as predictors of healthy and chronic disease-free life expectancy between ages 50 and 75: a multi-cohort study. International Journal of Epidemiology, 44(1), 71-83. https://doi.org/10.1093/ije/dyu235

van der Klaauw, A. A., & Farooqi, I. S. (2015). The hunger genes: Pathways to obesity. Cell, 161(1), 119-132. https://doi.org/10.1016/j.cell.2015.03.008

How Stress Can Affect Blood Glucose Levels, Insulin Secretion, and Cause Weight Gain

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

Understanding the Impact of Stress on Blood Glucose and Insulin

Stress is an inevitable part of life, but its effects extend beyond mental strain. When we experience stress, our body responds by releasing stress hormones such as cortisol and adrenaline. These hormones are part of the body’s “fight or flight” response, which historically helped humans survive dangerous situations. However, in our modern world, chronic stress can wreak havoc on our health, particularly on our blood glucose levels and insulin secretion.

How does Stress affect Glucose, and Insulin?

During periods of stress, cortisol and adrenaline cause the liver to release more glucose into the bloodstream to provide immediate energy. At the same time, these hormones can inhibit or insulin secretion or reduce insulin sensitivity, leading to higher blood glucose levels. This mechanism is beneficial in acute stress situations but can be detrimental when stress becomes chronic.

When blood glucose levels are consistently high, the pancreas needs to produce more insulin to help cells absorb the glucose. Over time, this can lead to insulin resistance, where the body’s cells no longer respond effectively to insulin. This condition can cause higher levels of glucose in the blood and eventually lead to Type II Diabetes, weight gain, and other inflammatory conditions.

Photo by Karolina Kaboompics on Pexels.com

How Stress-Induced Changes Can Lead to Weight Gain

Even when following a healthy lifestyle with balanced nutrition and regular exercise, chronic stress can undermine weight management efforts. If our body is in a chronic state or stress and/or agitation, it isn’t going to feel “safe”. Elevated cortisol levels can contribute to weight gain in several ways:

  1. Increased Appetite: Cortisol can stimulate appetite, leading to increased food intake, especially of high-calorie, sugary, and fatty foods. When you find yourself running through that Dunkin Donut drive-thru for that late afternoon donut after a stressful day, this would be why! Our body uses a lot of fuel during stressful times. Instead of doing inventory and using what we already have, it makes us feel like we need to eat more. Specifically high carb and sugary foods as this gives us the quickest energy.
  2. Fat Storage: High cortisol levels promote the storage of fat, particularly in the abdominal area, which is associated with a higher risk of metabolic diseases. I always think of that outside cat that is preparing for a stressful, cold winter by gaining that extra belly fat. They always put on some weight expecting to lose weight over the course of the winter. This makes sense for them, but not for us.
  3. Reduced Muscle Mass: Chronic stress can lead to muscle breakdown, decreasing overall metabolic rate and making it harder to maintain or lose weight. This can be detrimental for people as muscle mass is tied to longevity and overall wellness.

The Role of Continuous Glucose Monitors (CGMs)

When weight gain occurs despite healthy lifestyle choices, it may be useful to monitor blood glucose levels more closely. Continuous glucose monitors (CGMs) provide real-time data on glucose levels throughout the day and night, offering insights into how stress and other factors affect glucose metabolism. I have a whole new appreciation for CGMs after using one myself. It provided insight into our my body responds to stressful situations, a poor night of sleep, and my eating choices better than anything else I had tried previously! If using one, be prepared to be frustrated sometimes as things you thought were healthy your body may not respond to them in a healthy manner.

Normal Readings on a CGM

So what are normal CGM readings? A CGM provides continuous readings, typically every few minutes. Normal glucose levels for most people without diabetes are:

  • Fasting (before meals): 70-100 mg/dL (this can vary and many CGMs can be individualized)
  • Postprandial (1-2 hours after eating): less than 140 mg/dL
  • Overall, maintaining a time-in-range (TIR) of 70-140 mg/dL for at least 70% of the time is considered good control.

Your levels can be affected by stress and food, but can also be affected by other things like sauna use and exercise. I always like to remind patients this as they can sometimes see a spike into the 150s during exercise. This is normal as the body is trying to make sure your body has enough fuel to use.

Types of Continuous Glucose Monitors and Their Pros and Cons

  1. Freestyle Libre
    • Pros: No fingerstick calibration, 14-day sensor life, easy to use.
    • Cons: No alarms for high or low glucose levels, requires a separate reader or smartphone app.
  2. Dexcom G6
    • Pros: No fingerstick calibration, customizable alerts for high and low glucose levels, integrates with various insulin pumps.
    • Cons: Higher cost, 10-day sensor life, requires a transmitter that needs periodic replacement.
  3. Medtronic Guardian Connect
    • Pros: Predictive alerts for high and low glucose levels, integrates with Medtronic insulin pumps.
    • Cons: Requires fingerstick calibration, higher cost, 7-day sensor life.
  4. Dexcom G7 (this is my favorite and what I use!)
    • Pros: Improved accuracy, no fingerstick calibration, smaller and more discreet, fast warm-up time, customizable alerts, app integration, integration with other devices.
    • Cons: Can be expensive, sensor adhesion (some have allergies), learning curve (lots of information), battery life, data gaps due to transmission error.

How to Get a CGM

Obtaining a CGM usually involves the following steps:

  1. Consult Your Healthcare Provider: Discuss your need for a CGM and get a prescription.
  2. Check Insurance Coverage: Verify if your insurance covers CGMs and understand the cost implications.
  3. Purchase the Device: Buy the CGM from a pharmacy, medical supply company, or directly from the manufacturer.
  4. Training: Some CGM providers offer training sessions to help you learn how to use the device effectively.

I highly recommend working with your provider or reputable company (like Signos) that will walk you through the use and reading of your CGM. This will prevent you from getting frustrated and will ensure you get the most out of your CGM.

Photo by Nutrisense Inc on Pexels.com

Techniques and Natural Remedies to Reduce Stress

Now that we know the affect that stress can have on our glucose and insulin levels, managing stress is essential for maintaining balanced glucose levels and preventing weight gain. Here are some techniques and natural remedies that can help reduce stress:

  1. Yoga and Meditation: Regular practice can lower cortisol levels, improve insulin sensitivity, and promote relaxation.
  2. Physical Activity: Engaging in regular exercise reduces stress hormones and improves overall metabolic health.
  3. Mindfulness Practices: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help reduce stress.
  4. Herbal Supplements: Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can help manage stress and support adrenal health.
  5. Adequate Sleep: Prioritizing sleep and maintaining a consistent sleep schedule can reduce stress and improve metabolic function.
  6. Balanced Diet: Eating a diet rich in whole foods, healthy fats, and lean proteins can support stress management and overall health.

By understanding the connection between stress, blood glucose levels, and insulin secretion, and by utilizing tools like CGMs, individuals can take proactive steps to manage their health more effectively. Incorporating stress-reducing techniques and natural remedies can further support this journey towards better 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

American Diabetes Association. (2021). Understanding insulin resistance. Retrieved from https://www.diabetes.org/diabetes/insulin-resistance

Cryer, P. E. (2018). The pathophysiology of hypoglycemia in diabetes. Diabetes Care, 34(Supplement 2), S165-S171. doi:10.2337/dc11-s218

Dedov, I., Maslova, O., & Suntsov, Y. (2020). Continuous glucose monitoring in diabetes management. Diabetes Therapy, 11(3), 509-526. doi:10.1007/s13300-020-00786-8

Fisher, M. (2016). The role of cortisol in stress and the effects on glucose metabolism. Endocrinology and Metabolism Clinics of North America, 45(1), 55-68. doi:10.1016/j.ecl.2015.09.005

Freestyle Libre. (2023). Freestyle Libre 14 day system. Retrieved from https://www.freestylelibre.us/

Dexcom. (2023). Dexcom G6 continuous glucose monitoring (CGM) system. Retrieved from https://www.dexcom.com/

Helgeson, V. S., Escobar, O., Siminerio, L., & Becker, D. (2017). Relation of stressful life events to metabolic control among adolescents with diabetes: 5-year longitudinal study. Health Psychology, 36(11), 1061-1071. doi:10.1037/hea0000491

Medtronic. (2023). Guardian Connect CGM system. Retrieved from https://www.medtronicdiabetes.com/products/guardian-connect-continuous-glucose-monitoring-system

National Center for Complementary and Integrative Health. (2020). Yoga: In depth. Retrieved from https://www.nccih.nih.gov/health/yoga-in-depth

Rawshani, A., Rawshani, A., Franzén, S., Eliasson, B., Svensson, A. M., Miftaraj, M., & Gudbjörnsdottir, S. (2018). Mortality and cardiovascular disease in Type 1 and Type 2 diabetes. New England Journal of Medicine, 376(15), 1407-1418. doi:10.1056/NEJMoa1608664

Thayer, J. F., Yamamoto, S. S., & Brosschot, J. F. (2018). The relationship of autonomic imbalance, heart rate variability and cardiovascular disease risk factors. International Journal of Cardiology, 141(2), 122-131. doi:10.1016/j.ijcard.2010.09.047

Van der Kallen, C. J., van Greevenbroek, M. M., Ferreira, I., & Stehouwer, C. D. (2017). The association of central fat mass with all-cause mortality and cardiovascular disease is dependent on inflammatory properties of adipose tissue: The Hoorn study. Diabetes Care, 30(11), 3035-3040. doi:10.2337/dc07-1075

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.

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.

Nourishing Your Way to Stress Relief: The Role of Nutrition in Stress Management

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

As we continue to focus on stress management in light of Stress Awareness Month, it’s essential to recognize that our diet plays a crucial role in managing stress levels. While stress is an inevitable part of life, how we nourish our bodies can significantly impact our ability to cope with it. This is something that I personally find fascinating and have felt the effect of in my own life. Sometimes little minor “tweaks” in our diet can make big changes that affect multiple areas in our physical, mental, and emotional health. Adopting a holistic approach to nutrition can empower us to better manage stress and promote overall well-being.

Holistic Nutrition: A Foundation for Stress Management

Holistic nutrition emphasizes the importance of nourishing the body, mind, and spirit as interconnected parts of our overall health. It goes beyond simply counting calories or focusing on individual nutrients, instead emphasizing whole, minimally processed foods that provide a broad spectrum of essential nutrients (no—it’s not just eating grass as my husband loving jokes!).

When it comes to stress management, a holistic approach to nutrition involves macronutrients, including carbohydrates, proteins, and fats. Macronutrients are essential for providing the body with energy and supporting various bodily functions. Maintaining a balanced intake of these macros is crucial for stable energy levels and mood regulation.

Let’s Talk Carbs

The recommended daily intake of carbohydrates varies depending on factors such as age, sex, activity level, and overall health goals, but a general guideline is around 45-65% of total daily calories. Complex carbohydrates, found in foods like whole grains, fruits, and vegetables, provide sustained energy and are rich in fiber, vitamins, and minerals. In contrast, simple carbohydrates, found in foods like sugary snacks, sodas, and white bread, are quickly digested and can cause rapid spikes and crashes in blood sugar levels. Frequent sugar spikes followed by crashes can cause the body to become alarmed and release stress hormones, such as Cortisol. Stress hormones are essential when we need them, but if they are too frequently used or secreted in too large amounts, they can cause decreased immune function, mental and emotional stress, adrenal fatigue, GI issues, inflammation…the list goes on! Ultimately, balance is key. We need carbs in our diet, but in moderation.

“Let food by thy medicine and medicine be thy food.” – Hippocrates
Get That Protein in

Again, the recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health goals. Generally, the average adult should aim for about 0.8-1.0 grams of protein per kilogram of body weight per day. For example, a sedentary adult weighing 70 kilograms would need approximately 56 grams of protein per day, while a more active individual or someone looking to build muscle may require slightly more. Good sources of protein include lean meats like chicken breast, fish, tofu, legumes, and dairy products such as Greek yogurt, which are vital for supporting neurotransmitter production and muscle repair. My constant mantra is “muscle eats fat”. The more muscle we can develop (and hang on to!), the more fat our body burns and the better hormone and mental stability we can achieve.

Fats Aren’t All Bad

Last, but definitely not least are fats. The recommended daily intake of fat also varies depending on factors such as age, sex, activity level, and overall health goals, but it generally ranges from 20-35% of total daily calories. When it comes to fats, it’s crucial to differentiate between good fats and bad fats. Good fats, such as monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, and fatty fish, are essential for physical, mental, and emotional well-being. These fats play a vital role in supporting brain function, hormone production, and cell membrane integrity, while also helping to reduce inflammation and support heart health. In contrast, bad fats, such as trans fats and excessive saturated fats found in processed foods, fried foods, and some animal products, can contribute to inflammation, heart disease, and other health issues when consumed in excess. Incorporating a variety of good fats into your diet can promote optimal health and vitality.

Photo by Polina Tankilevitch on Pexels.com
Don’t forget these essential components of a holistic diet!
  1. Fiber-Rich Foods: Fiber is known for its ability to promote digestive health and keep blood sugar levels stable. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, can help prevent energy crashes and mood swings associated with fluctuating blood sugar levels. Fiber is also great when trying to curb those pesky cravings! The recommended amount of fiber per day ranges from 25-45g.
  2. Magnesium-Rich Foods: Magnesium is a mineral that plays a key role in regulating stress responses and promoting relaxation. Incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains can help support a sense of calmness and reduce anxiety. More to come on the benefits of Magnesium!
  3. B Vitamins: B vitamins are essential for converting food into energy and supporting the nervous and adrenal system. Foods such as leafy greens, legumes, whole grains, eggs, and lean meats are rich sources of B vitamins, particularly B6, B12, and folate, which are important for neurotransmitter synthesis and mood regulation.

Practical Tips for Incorporating Stress-Relieving Foods

  1. Start Your Day Right: Begin each day with a balanced breakfast that includes a mix of carbohydrates, protein, and healthy fats to fuel your body and stabilize blood sugar levels.
  2. Snack Smart: Opt for nutrient-dense snacks like nuts, seeds, Greek yogurt with berries, or sliced vegetables with hummus to keep energy levels steady throughout the day.
  3. Load Up on Leafy Greens: Incorporate leafy greens such as spinach, kale, and Swiss chard into your meals to boost your intake of magnesium and B vitamins.
  4. Choose Whole Grains: Replace refined grains with whole grains like quinoa, brown rice, oats, and barley to increase your fiber and nutrient intake.
  5. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can exacerbate feelings of stress and fatigue.
  6. Limit Stimulants: Reduce your intake of stimulants like caffeine and alcohol, as they can disrupt sleep patterns and contribute to feelings of anxiety.

Incorporating a variety of nutrient-dense foods into your diet can provide the essential nutrients needed to support stress management and promote overall well-being. By focusing on whole, minimally processed foods rich in fiber, magnesium, and B vitamins, you can nourish your body and mind, enabling you to better cope with life’s inevitable stressors. Remember, small changes in your diet can lead to significant improvements in your ability to manage stress and enjoy a healthier, more balanced 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

Gropper, S. S., Smith, J. L., & Carr, T. P. (2017). Advanced nutrition and human metabolism (7th ed.). Cengage Learning.

Harvard T.H. Chan School of Public Health. (n.d.). The nutrition source. https://www.hsph.harvard.edu/nutritionsource/

Mayo Clinic. (2022). Fiber: How to increase the amount in your diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

MedlinePlus. (2022). Dietary fats explained. https://medlineplus.gov/dietaryfats.html

National Institutes of Health Office of Dietary Supplements. (n.d.). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Vitamin B6: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Folate: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

United States Department of Agriculture. (2022). ChooseMyPlate. https://www.choosemyplate.gov/

Whitney, E., Rolfes, S. R., & Crowe, T. (2015). Understanding nutrition (14th ed.). Cengage Learning.