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You Feel What You Eat

February 20, 2011 in General Health & Wellness, Mental Health, Vitamins & Herbals

The rat race of everyday life may cause the blues every now and then. Don’t look to your plate to cure your melancholy, but research shows that your nutritional status can affect your mental wellbeing.

1. Feel good with healthy grub

Stopping short of saying junk food causes depression, it is in your mood’s best interest to stay away from the fast food joints. A poor diet full of greasy, processed, refined, fatty foods may increase your vulnerability to depression by as much as 58 percent, according to a recent UK study. Not to mention, excess weight can lead to low self-esteem and depression, so stock up on plenty of whole foods, produce and fish to lower your risk of becoming depressed.

2. Pick yourself up with antioxidants

You can’t completely stop free-radicals from forming, but antioxidants, such as vitamin C, vitamin E and beta-carotene, will fight back against their damaging effects. Replenish your mental energy with these must-eat super foods: blueberries, broccoli, oranges, spinach, beans, carrots, tomatoes and walnuts, just to name a few.

3. Clear your mind with proteins

Protein-rich foods like turkey, canned tuna, fish, eggs, chicken and beans are loaded with tyrosine and tryptophan, which are amino acids needed to form mood-regulating brain chemicals (norepinephrine, serotonin and dopamine). In fact, prescription antidepressants work by improving the availability of these mood hormones to the brain.

4. Get your fix of mood-boosting B’s

Vitamin B deficiencies, more widespread than thought, can lead to irritability, depression and anxiety. Vitamin B is essential to keeping our nervous system in tiptop shape. Specifically, low levels of folic acid (vitamin B9), vitamin B6 and vitamin B12 have been linked to depressive symptoms. If you want to get your B’s through supplements, your best bet is to take them as a complex, so each individual B vitamin can optimally do its job.

5. Lift your spirits with sunshine vitamin D

Who says that a little bit of sun won’t cheer you up? Vitamin D increases levels of your happy brain hormone serotonin. Researchers found that people who were suffering from depression, particularly those with seasonal affective disorder, tended to get better as their levels of vitamin D improved.

6. Don’t worry, be happy with selenium

Studies have shown that low selenium intake is associated with poorer moods. It’s hard to get too much selenium from your diet, but watch out for supplements as it is easy to go overboard and reach toxic levels if too much is taken. Excellent sources of selenium include nuts and seeds (especially brazil nuts), seafood, lean meats and whole grains.

7. See a ray of hope with omega 3’s

Interestingly, research shows that societies which ate a small amount of omega-3 fatty acids had higher rates of depression than those who had an ample amount.  You are also more likely to suffer from depression if you shun fish (excellent source of omega 3’s). If fish is not your forte, non-fish sources of omega-3 fatty acids include flaxseeds, nuts, eggs and dark green leafy vegetables.

8. Cheer up with chromium

People with atypical depression (a misnomer as more outpatients suffer from it than other forms of depression) tend to overeat and have an irresistible craving for carbohydrates. Chromium may tame unhealthy cravings and stabilize mood. Foods high in chromium include whole grains, liver, mushrooms, sweet potato, apples, corn and onions.

9. Makeover your mood with magnesium

Studies show that there is a definite relationship between magnesium deficiency and depression. The Western diet, which is characterized by a high consumption of red meat, sugary desserts, high-fat foods and refined grains, is a major reason why it is relatively common to be low in magnesium. Excess calcium, stress, nicotine, alcohol, caffeine, and excess sugar depletes magnesium, so it is no wonder why seven out of ten people are reported as having an inadequate intake of this important mineral.

The last thing anybody needs is to have their diet contribute to their bad mood. Even though healthy eating will not cure depression, getting the right balance of nutrients may lead to a more emotionally balanced you.

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Clean Break: Tips on Vitamin Use

August 29, 2010 in Vitamins & Herbals

Makeover your vitamin cabinet and simplify your routine.

It is tempting to stock up on supplements especially when they profess all sorts of health benefits, such as quick weight loss, youthful skin or superb immunity. But there are many things you should know about vitamins and supplements that don’t always make front page news.

Natural does not equal no side effects

A supplement labeled natural or derived from plants does not mean it is without side effects. Many herbal products have not been extensively studied so the correct dosage, long-term side effects and whether it even works is not always known. In fact, weight loss supplement producers are notorious for labeling their products as natural and safe, but they may contain ingredients that could be detrimental to your health. Herbal products are not required to meet the stringent rules of prescription medications before entering the market.

Watch out for names

Vitamins have multiple names so to avoid duplication and potential overdosing, know what you are taking. For example, vitamin B6 is also called pyridoxine, vitamin C is the same as ascorbic acid and vitamin A is commonly referred to as both retinol and beta carotene.

Check expiration dates

Vitamins can be a lot like impulsive makeup buys. You feel compelled to buy them and then quickly lose interest as they live a short life in your cabinet. Next time you reach for those forgotten pills, pay attention to the expiration date. Throw away expired products because you could be wasting your time as the supplements may have lost their ability to work.

Store properly

Don’t store your vitamins in bathrooms, close to heat sources in the kitchen or on a windowsill since humidity, heat and sunlight are their enemies. Find a cool, dry and dark location to avoid disintegration of the product which can lead to a loss of effectiveness.

Buyer Beware

Do not believe everything you see on the label. Supplements which make erroneous claims such as “lose weight fast” offer false hope and may be a waste of money.

No quick fixes

Nothing replaces a balanced diet and healthy eating, so do not substitute vitamins for food. Also do not expect to feel better immediately; it may take months to correct a deficiency.

More is not better

Even too much of a good thing can be harmful; don’t take more thinking that it is healthier or will work faster.

Take the right dose

Especially if you have a deficiency, such as iron or Vitamin D, it is very important to take the correct dosage to fix the deficiency or you will be left with negative health consequences.

Know what to take with them

Some supplements should be taken with food, while others prefer an empty stomach. Know how to take them, not just why you are taking them. Sometimes, vitamins are needed to help other vitamins get absorbed. For example, most people know that vitamin D is essential for calcium absorption, but did you know that vitamin C enhances iron absorption?

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The Secret Garden

August 21, 2010 in Vitamins & Herbals

It’s time to cultivate new interests as you plant and prune your way to a healthier life.

What better way to stimulate your senses, invigorate your meals and have access to mankind’s first medicines than to grow herbs in the luxury of your own home?  Aside from bringing out the chef in you, there are ten motivational wisdoms as to why you should include these fragrant, healthful gems in your garden.

1.  You don’t need a degree in botany to grow herbs – it’s super easy!

2.  You don’t need a backyard as herbs can thrive beautifully in pots and do not need the traditional “in ground” planting. All you need is sunlight, water and a little bit of love.

3.  Herbs can be made into teas which can help ease common everyday ailments such as diarrhea, constipation, indigestion and many other symptoms.

4.  Saves you money and time by not having to run to the supermarket every time you need a pinch of herbs.

5.  Herbs are tastier when sniped off directly from the plant when you need them, versus pre-cut herbs which tend to wilt quickly, bruise easily and have shorter shelf lives.

6.  It’s better for the environment and is the greener way to go (doesn’t use up car gas and plastic bags at the grocery store).

7.  Gardening is a mood-lifter, not to mention, the aroma of herbs will soothe the soul and their striking presence is music to the eyes.

8.  They can slim you down by forcing you to eat more vegetables, salads and overall healthier foods (let’s be honest here, who adds parsley on a cheeseburger?).

9.  Fresh herbs are more nutritious than the dried, sitting-in-the-shaker for who knows how long herbs (add them at the very end when preparing your meals – the less cooked, the healthier).

10.  Helps you cut down on salt use as herbs can be consumed as a salt substitute to enhance the flavor of food.

Thyme: Aids digestion, cures menstrual cramps, food preservative (helps increase the longevity of foods); high in flavonoid anti-oxidants and vitamin B6 (stress buster).

Mint: Settles a nervous stomach and helps ease digestive symptoms associated with irritable bowel syndrome; excellent mouth freshener; rich in vitamins A and C.

Parsley: Weight loss benefit because it’s an excellent diuretic; immune booster; rich in vitamin A, vitamin B12, folate, chlorophyll, calcium, iron and vitamin C.

Basil: Cardiovascular health benefits; rich in vitamin K, vitamin A, flavonoids and magnesium.

Sage: Memory enhancer ; reduces gas; helps with excessive perspiration, diarrhea and colds as it has a cooling and drying action; can even be used to dry breast milk flow when weaning; good source of  vitamin A, calcium, iron and potassium.

Oregano: Anti-bacterial properties; powerful antioxidant; good source of iron and manganese, as well as calcium, vitamin C, vitamin A; high in fiber and vitamin K and even has  omega-3 fatty acids.

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“Natural” weight loss pills

July 14, 2010 in Diet & Weight, Vitamins & Herbals

If you get nothing out of this blog post, please get this single point:  natural or herbal does not mean a product is safe. It does not surprise me that another dietary supplement gets issued the red flag.

If you have purchased Que She dietary supplement, stop taking it and consult with a health professional.

Makers of Que She advertise it as a “slimming factor capsule” and as an “all-nature blend of Chinese herbs.” Sounds harmless, right? Well, not quite as the Food and Drug Administration recently discovered that this product contained quite the opposite — potentially harmful substances that are far from plant-based.

Que She contains fenfluramine (a stimulant withdrawn from the U.S. in 1977 because it caused heart valve damage); propranolol (a drug for blood pressure); sibutramine (same as Reductil weight loss drug that was taken off the European market); ephedrine (banned for weight loss due to risk of death).

Since there are no solid scientific studies to confirm that herbals can shed those unwanted pounds, some questionable weight loss companies slip in ingredients to get their products to work better, thus sell better, thereby putting consumers in potential danger.

The problem is rooted by the fact that herbals, alternative medicines and dietary supplements do not need to pass through a vigorous approval process because they are considered food, not drugs.  They do not need to go through the boot camp for drugs which means strenuous testing to see if the drug works or not, a list of every possible side effect imaginable, and many years of research and development. Dietary supplements are not required by law to prove a drug works or not, nor list the side effects of the product before entering the market so this provides even more reason to be BUYER BEWARE when purchasing these products

Hopefully, the tide will turn where the supplement industry is more regulated. One thing is for sure:  herbals behave like drugs in our body. They are capable of side effects and interaction with other medicines; they are not inert or benign.

Really guys – do not risk it!  Lifestyle eating changes (I hate to use the word diet because it is associated with deprivation) and exercise is the proven way to go. I promise you if a product enters the market that is deemed safe and effective, you will hear it from me.

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Fight summer food poisoning

June 8, 2010 in Vitamins & Herbals

Barbecues, picnics and outdoor gatherings during the summer months leave us vulnerable to food-borne illnesses. Learn how probiotics can help.

Dining outside is the mainstay of summer – there is no escaping it. But it is also a great time for all kinds of bacteria to feast on the food we leave out in the heat and forget to stick in the refrigerator. There is also less access to refrigerator with outdoor eating, resulting in a higher chance of bacteria growing in our food and, if consumed, can make us real sick. This is because bacteria thrive excellently under higher temperature conditions, doubling the risk of food poisoning cases in the summer.

If you ever had food poisoning, it is no fun. Diarrhea, stomach cramping and vomiting can seriously take a toll on our bodies by causing dehydration and electrolyte imbalances. Oftentimes, antibiotics are prescribed to kill the toxic bacteria, but they are without side effects. While doing their job to defeat the harmful bacteria, antibiotics can make the diarrhea worse and can disrupt the bacterial flora of our guts. This does not mean you should not take antibiotics, but it is important to know that they will destroy the good and bad bacteria in our intestines. You see not all bacteria are bad – the good bacteria in our colon help us make vitamins, digest our food, maintain regular bowel movements and fight off infections.  Probiotics can help replenish the intestines with helpful bacteria that were lost from antibiotic use.

So what are probiotics? Probiotics are live bacteria which can be ingested in the form of dietary supplements and foodstuffs, providing a host of healthful benefits.  Probiotics typically contain Bifidobacteria and Lactobacilli which are two different species of beneficial bacteria naturally found in our bodies. These beneficial bacteria can help fight off disease-causing bacteria, such as salmonella and E. Coli, which commonly cause food poisoning. Yogurts, aged cheeses and fermented milk products are great sources of probiotics; however, probiotic supplements are more potent and good if you cannot tolerate dairy foods or are lactose intolerant (lack a certain enzyme to digest dairy).

Practicing safe food practices by putting your food immediately in the refrigerator is the best way to stay clear of food poisoning. It is not worth the risk, throw away any perishable food that is kept out for more than 2 hours or more than 1 hour if the outside temperature is above 32 degrees Celsius. And no matter what, always use your senses, if the food looks or smells unusual, don’t eat it! The take home message is that spoiled food may still get you sick, even if you take probiotics. However, there is growing scientific evidence that bolstering up the good bacteria in our guts are more likely to ward off the bad and keep our immune systems operating at its peak.

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Fighting PMS with Vitamins

May 5, 2010 in Vitamins & Herbals

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Blah!! This is one word that best describes how women feel when that time of the month rolls around.  Aside from running to the nearest drugstore to pick up painkillers, can vitamins help ease your PMS symptoms?

The physical uneasiness, general discomfort, and moodiness that occur around menstruation can be disrupting to a woman’s life. Recent studies have shown that vitamins could actually help the icky feeling we experience around our menstrual cycle. In fact, the American College of Obstetricians and Gynecologists supports evidence that vitamins and minerals may help combat some common symptoms of PMS.

Calcium

Calcium can decrease PMS symptoms such as cramps, stress, and irritability by as much as half according to many studies. It is not always easy to drink four 8-ounce glasses of milk daily, and many of us fall short so supplementation is usually necessary. Recommended intake of calcium is 1,200 – 1,500 mg per day. It is important to also take 400-800 IU of vitamin D daily with calcium to get the maximum effect.

Magnesium

Bloating and water retention is no fun, especially when you are trying to fit into your skinny jeans. These PMS symptoms can make you feel as if you gained 5 kilos overnight. Magnesium intake of 200 mg per day can reduce this uncomfortable feeling of ‘feeling fat’. Beans, nuts, whole grains and green vegetables such as spinach are good sources of magnesium. Magnesium should be taken with calcium and vitamin D for best results.

Zinc

Studies show that low levels of zinc may contribute to the acne breakouts around the time of menstruation. Taking 15mg of zinc per day may help in keeping your skin clear since it is essential for tissue repair and helps reduce inflammation. Great sources of zinc are found in lean meats, poultry, fish and seafood, along with nuts, eggs and seeds.

Vitamin B6

Feeling a little blue? Vitamin B6 may help relieve depression, anxiety and mood swings linked with PMS. Recommended dose of vitamin B6 is 50-100mg per day. Major sources include: cereal grains, vegetables (carrots, spinach, peas), eggs and meat.

Vitamin E

Doses of 400 IU’s of vitamin E can relieve breast soreness and tenderness, as well as irritability and depression. Wheat germ and olive oil, along with peanuts, seeds and broccoli are good sources of vitamin E.

Essential Fatty Acids

Include up to three meals per week of oily fish like salmon, halibut or albacore tuna in your diet or at least one tablespoon of flax every day to help combat depression, anxiety, bloating and even breast tenderness. Your skin will also benefit from this regime.

There is no quick cure to PMS using vitamins and minerals, but you may see a decrease in symptoms after 2 to 3 months. More is not better and can be dangerous, so do not exceed the daily recommended dosing and watch for duplication if you already take a multivitamin.

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