 By Molly Knudsen, MS, RDN
If you’ve ever done a metabolic detox, you know how beneficial it can be to address unwanted changes in the immune system, generalized joint and muscle aches, brain fog, or a lack of energy. Sometimes, exactly what you need is a 10- or 28-day whole-self reset. But maybe you only need a whole-self reset once or twice a year since your body actually does a really good job of detoxifying itself. So what do you do for the other 300+ days of the year? There are two main ways to help your body detox on the daily:
Keep exposure to toxins & toxicants low: The fewer amount of toxins in your body, the less strain is placed on your body to eliminate them. Obvious enough. Right? You would think. But it turns out toxins can be pretty hard to avoid. The term toxins consists of a wide range of compounds including heavy metals, pesticides (synthetic and organic), and industrial chemicals (like polychlorinated biphenyls or PCBs); in this article, where we talk about toxins, we’re referring both to toxins and toxicants.1,2 These toxins can be found throughout the environment, in food, and even in medications. Let’s face it. It can be a toxic world. But it’s not all doom and gloom. There are steps you can take as an individual to help keep the load of toxins you ingest at bay. Wash all produce: Both conventional and organically grown produce carry some pesticide residue, although residue on organic produce can be notably lower.3 Washing produce under cold, running water for at least 30 seconds helps remove some, but not necessarily all, pesticides, herbicides, or insecticides that may be lingering.4 Washing produce is also important for food safety purposes, as it helps remove dirt and bacteria that may lead to foodborne illnesses.5 Choose glass over plastic: Plastic food storage containers, plastic baggies, and even plastic water bottles are known for containing two chemicals: bisphenol-A (BPA) and bisphenol-S (BPS).6 When plastic is heated, these chemicals can seep into the food or water.6 So skip warming food stored in a plastic container in the microwave (which will also completely melt the plastic) and leaving a full plastic water bottle in a car on a hot day. Instead opt for glass or stainless-steel food storage containers and heat foods in glass or microwave-safe containers. Limit alcohol consumption: The liver, which is the body’s main detoxification organ, is also the main organ involved in the breakdown and elimination of alcohol.7 And the liver treats alcohol like a toxin. Because of that, the breakdown of alcohol gets preferential treatment over the breakdown of nutrients from food.7 So say that you have a cocktail with a healthy dinner such as salmon and Brussels sprouts. The liver’s first focus targets removing alcohol from the body, and only then can it begin its nutrient metabolism responsibilities. The more alcohol consumed, the more effort the liver has to make to remove it. But alcohol doesn’t need to be fully banished from the diet for good health. The 2015-2020 Dietary Guidelines for Americans states that if alcohol is consumed (by someone of legal drinking age), it should be done in moderation.8 Moderate alcohol consumption equals one drink per day for women and up to two drinks per day for men.8 So drink wisely, and (as always) prioritize food first. Support the body’s natural detoxification pathways: The second way to help your body detox daily is by promoting toxin elimination pathways. The liver, kidneys, and even the digestive system all work to remove toxins that have accumulated internally. Certain foods, nutrients, and lifestyle factors can help these pathways and systems run efficiently. Here’s what you can do daily to support the body’s natural detoxification system. Get plenty of fiber: Fibers are nondigestible carbohydrates which have physiological effects that are beneficial to human health.9 Fruits, vegetables, and whole grains are naturally high in fiber. Fiber plays an important role in gut or intestinal health, and prebiotic fibers help feed and spur the growth and activity the good bacteria that live in the gut.10 Fiber helps remove toxins that are bound in bile (a digestive juice made by the liver) and may even decrease the absorption of some toxins from the gut.11-13 Some fibers have even been shown to directly bind toxins, neutralizing the threat.13 Focus on sleep: Sleep is essential for every aspect of our health. While sleep may not play a direct role in detoxification pathways, it is definitely needed for optimal health. It’s recommended that adults get at least seven hours of sleep for optimal health, and getting enough sleep benefits the immune system, weight status, stress, and mood.14,15 Hydrate, hydrate, and hydrate: Toxins are mostly excreted in either urine or stool.16 And water makes up the majority of both of those outputs. Adequate hydration is needed for properly functioning kidneys and for softening stools (making them easier to pass).17 So grab that reusable water bottle and drink up to flush those toxins out of your body and down the toilet. Eat foods with detox-supporting nutrients: Yep. Your heard it right. Some foods have specific nutrients or active compounds that play direct roles in detoxification pathways. While you don’t have to eat ALL of these foods every day, incorporating a few servings per week could be beneficial. Pomegranates: These ruby-red seeds are packed with antioxidants, one of them being ellagic acid. Ellagic acid uses some of its antioxidant powers to protect the liver from oxidative stress and has even been shown to help excrete some harmful metals.18,19 Pomegranate seeds are great at adding color, texture, and nutrients to any meal or snack. Try sprinkling some pomegranate seeds on your morning oatmeal, tossing some in a salad, or adding them on top of a slice of avocado toast. Broccoli and broccoli sprouts: These cruciferous vegetables are a main source of a sulfur-containing compound called glucoraphanin.19 Glucoraphanin is converted to its active form of sulforaphane in the body. And sulforaphane is known for its role in detoxification processes. Sulforaphane activates the body’s own detoxification enzymes and even activates glutathione, a powerful antioxidant produced by the body.20,21 Heat may disrupt the activation process to sulforaphane in the body or make the glucoraphanin less available, so raw broccoli (or lightly steamed) and broccoli sprouts are likely the best way to go for maximizing that glucoraphanin intake.22 Green tea: Green tea is chock-full of a class of antioxidant polyphenols called catechins. Most of the benefits of green tea consumption can be tied back to the drink’s catechin content, with one cup of tea containing anywhere between 100 and 200 milligrams of catechins.22 Green tea catechins may be protective against environmental insults due to their antioxidant capabilities and their involvement in liver detoxification pathways.23 Try replacing your second cup of coffee with green tea, using brewed green tea to cook oatmeal, or using matcha powder (a type of green tea leaf powder) in smoothies. The bottom line: Detox is a daily practice. Your liver, kidneys, and even gut are continually in detox mode. While a whole-self reset may be beneficial every once in a while, these seemingly small tips listed here can really add up to lower your toxin burden. And the best part is… following these tips is beneficial for overall health as well. So the only question is, which one will you add to your routine first? References:
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 We all experience stress from time to time. The release of stress hormones, including adrenaline and cortisol, helps you cope with immediate challenges. But when your level of stress becomes chronic or goes beyond what your body can handle, it can compromise your physical, emotional, and mental health—which can make it even harder for you to cope with future stress and stressors.
Did you know you can control how your body reacts to friendly and not-so-friendly stressors? Finding quick and effective “tension tamers” that turn off the alarm response and turn on the relaxation response helps your body return to normal functioning following a stressful event. Try several of these techniques and find out what works best for you in times of stress. You’ll feel calmer within minutes!
You don’t have to make big changes in your life to reduce your stress level. Just lessen the impact that stressful occurrences can have on you. These quick and simple tips make it easy for you to change your response to stressors and live a more positive, fulfilling life. For more help with living a lower-stress lifestyle, talk to your healthcare practitioner.  When you’re stressed, so is your thyroidEverything seems to be going wrong this morning—you’re out of coffee, traffic is bad, and you can feel tension from the tips of your toes to the top of your head. Maybe you’re under constant pressure at work or can’t catch a break on your bills. Stress is a part of your life, and when it’s ongoing, it can affect everything—including your thyroid. Learn why this is significant and what you can do to help reduce the effects of stress on this important gland.
Your thyroid: The regulator of body functionsSitting squarely at the front of your neck is the thyroid gland, a butterfly-shaped powerhouse of your body’s metabolism. As part of your endocrine system (a collection of glands in the body that produce hormones), the thyroid regulates many body functions including, but not limited to:
Another example of hormonal imbalance is insulin resistance, wherein the body resists insulin production, resulting in increased blood sugar levels. This leads to other associated health problems. Several of these conditions often occur with hypothyroidism (when the thyroid doesn’t make enough of its hormones). The result? Increased products of dysregulated sugar metabolism, which lead to lower levels of thyroid-stimulating hormone (TSH) in the blood.3 Insulin resistance can also contribute to thyroid enlargement and nodules.4,5 Chronic stress has also been shown to increase the risk of developing an autoimmune thyroid condition.2 By affecting the immune system through the nervous and endocrine systems, chronic stress can “flip a switch” and increase the risk of autoimmune thyroid disorders for people who have a genetic predisposition.2 Don’t stress about your thyroidIf you’re concerned about chronic stress and how it may affect your thyroid, ask your healthcare practitioner for more information. He or she is the best person to consult about stress and thyroid health. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
 By Whitney Crouch, RDN & Kirti Salunkhe, MD
What is stress?Stress can be defined as a constellation of events, starting with a stimulus or stressor that causes a reaction in the brain leading to the stress response commonly known as the “fight-or-flight” reaction that can affect many body systems.1 Unfortunately, stress is a fact of life that we all experience at some time or another. Stressors that are acute, or short-lived, are often physical or physiological. Psychological or emotional stress is usually chronic in nature. The immune system and stressThe immune system is made up of cells, tissues, and organs working together as the body’s defense mechanism to protect us from illness. Scientists say short-term stress (lasting from minutes to a few hours) may be beneficial for our immune health, as it stimulates immune activity and prepares us for possible periods of longer stress—a “fire drill” of sorts. However, chronic stress is actually harmful.2 White blood cells (WBC) are critical for the body’s immune response to foreign invaders. These cells are produced, and stored, in many areas of the body including the spleen, bone marrow, and thymus (a small gland found behind the sternum and between the lungs).3 There are two types of WBCs associated with the immune system: Phagocytes, which actively attack foreign organisms, and lymphocytes, which remind the body to recognize previous invaders and help destroy them.4 The main phagocyte is the neutrophil. Neutrophils primarily fight bacteria and infections. The main lymphocytes are the B lymphocytes or B-cells and T lymphocytes or T-cells. B-cells start out and mature in the bone marrow. T-cells start out in the bone marrow but mature in the thymus. These two cell types are the “special ops” of the immune system and have specific functions. B-cells make antibodies to fight bacteria and viruses and T-cells directly attack invading organisms.4 Acute stress and the immune responseOne of the most familiar reactions to acute stress is the “fight-or-flight” response. This physiological reaction usually occurs during an emergency or a fearful mental or physical situation.3 When a threat is perceived, there is a release of hormones to prepare you to either stay and deal with the threat or to run away to safety. It represents choices our ancient ancestors made when faced with dangerous situations. Nowadays, it’s more likely those dangerous situations are ones leading to a wound or infection, but our body reacts the same way.3 During periods of short-term stress, our sympathetic nervous system releases “stress hormones:” epinephrine (adrenaline) and norepinephrine (noradrenaline), as well as corticotropin-releasing hormone (CRH), adrenocorticotropin (ACTH), and cortisol from the adrenal glands.3 These work together to prepare the body for “fight-or-flight” by increasing alertness, focusing the mind, elevating heart and breathing rates, as well as increasing blood flow to skeletal muscles and brain.4 Interestingly, research has shown acute stress activates the immune system. Immune activation is critical to respond to immediate demands of a stressful situation that may lead to a wound or an infection. Acute stress triggers immune cells and stimulates production of proteins known as cytokines. The two major types of cytokines are: pro-inflammatory cytokines and anti-inflammatory cytokines. The pro-inflammatory cytokines process the pain often found with inflammation; the anti-inflammatory cytokines work by controlling, or limiting, the spread of inflammation. Both are necessary for normal healing.3 While acute, or short-term, stress acts as an “immune stimulator,” readying the body’s immune system for an adverse situation, situations involving long-term or chronic stress actually suppress and dysregulate the body’s immune responsiveness, leading to illness and poor outcomes.3 Chronic stress and the immune responseJust as we all have differing genetic and biochemical composition, we also have varying perceptions of stress and individual responses to how we process and cope with it.5 Occasionally, there can be a crossover between the mind and body, as in the “fight-or-flight” response. A mentally stressful situation may require a physical response or action, but what about those psychological or emotional stressors that may be difficult but don’t actually pose any pressing physical dangers? Stressors related to pressures of a work project requiring focused concentration over long days and nights, or the continual emotional drain from a difficult relationship or other similar circumstance? Studies have shown prolonged mental stress can adversely affect regular lifestyle routines, including decisions we make about sleep, nutritional intake, and exercise and can even persuade us to use poor judgment regarding alcohol and drug intake.5,6 These studies have also shown the adverse effects (acute and chronic) that mental and emotional stress places on physical health and wellbeing and have been directly linked to suppression of the immune system.5 How acute mental stress affects physical health was seen in a recent study of college students during their final exams.7 To understand the link between mental stress and changes in blood biomarkers, researchers took blood samples and administered questionnaires about anxiety and depression to 24 college students during finals week. Baseline values had been established by prior blood draws and questionnaires completed midsemester. When compared to baseline levels, during finals week, there were elevations in pro-inflammatory cytokines along with increased reports of anxiety and stress.7 Other studies have noted increased stress can lead to prolonged wound healing time with reduced levels of anti-inflammatory cytokines and increases in pro-inflammatory cytokines.6 Multiple studies have evaluated the immune response in conditions of long-term and emotional stress. These conditions are similar to those found with caregiving of an ill or elderly relative, experienced after a difficult divorce and have even been reported as related to loneliness.7-9 Findings from these studies showed links between emotional stress and increased risk for viral illness, reemergence of latent viruses (Epstein-Barr, herpes simplex, and cytomegalovirus), and onset of autoimmune disease.5,10,11 Other studies have shown long-term psychological stress was linked to detrimental cardiovascular health12-14 as well as increased risk for immunologic conditions including inflammatory bowel disease, allergies, atopic dermatitis, and celiac disease.15-18 Even the most vulnerable members of the population, our children, can be affected by psychological stress that results in a reduced immune response. Investigators evaluated children who had a history of recurrent colds and flu and reported higher levels of psychological stress. The data demonstrated the children had reduced salivary immunoglobulin ratios (IgA/albumin). A reduction in this ratio supports a potential link between reduced immune function with a greater susceptibility to colds and flu.19 Lifestyle approaches to stress managementWhile the effects of stress can be useful on some occasions, adverse effects of stress can play a role in both acute and chronic illness. While there are a number of strategies that come into play with stress management, evidence supports the benefits of lifestyle modification and improved dietary or nutritional intake as a part of a comprehensive strategy. Recommended lifestyle modifications:
This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
 ’Tis the season…for the sniffles. Cold and flu viruses are all around us. If you do catch one of them, it’s helpful to understand your symptoms and know when you’re most contagious—so you can avoid sharing the bugs with those around you. Is it just a cold, or is it the flu? Sometimes it can be hard to tell. While both the common cold and the flu are respiratory illnesses, they are caused by different viruses.1 But because symptoms are similar, it may take a little detective work to determine which of these is ailing you. Cold Approximately one billion Americans catch colds each year.2 Symptoms show up gradually and often begin with a sore throat that is later accompanied by congestion (stuffy or runny nose), headaches, and general malaise. With rest and TLC, a cold may ease up within a week.3 Flu While the same feelings of stuffiness may occur, the flu is characterized by the sudden onset of fever, aches and chills, dry cough, and extreme fatigue.4 Unlike colds, the flu can give way to secondary bacterial infections, pneumonia, and other risks,1 so it’s important to take time off and get the rest your body needs to recover. Both children and elderly people are at an increased risk of catching the flu due to lower immunity.1  Stages of illness
Your body goes through several stages when you become ill with a respiratory virus. First, it undergoes a period of incubation (1-2 days) when it is first exposed to the organism. As the virus takes over, onset occurs and symptoms show up—letting you know that you’re unwell. While the flu may hit suddenly, you may detect less obvious signs that you’re coming down with a cold, such as a funny feeling in your throat or feeling tired. As the illness progresses, symptoms may worsen before your body recovers and begins to heal itself. When am I contagious? You are most contagious during the incubation period—before symptoms even start. For both cold and flu, this can persist for several days after you’ve begun to feel sick.4 That’s why allowing yourself adequate downtime early on is so necessary. Cold and flu germs can spread very easily. When you sneeze or cough, germs are expelled through the air and may land on other surfaces or objects, where they can survive for several hours. Touching objects or surfaces with germ-laden fingers carries a big risk for those around you, as they may pick up those germs and become infected.4 To spare friends, family, or coworkers of a similar fate, it’s best to stay home and give your body plenty of recovery time. Staying well No one likes getting sick. Whether there’s a cold or flu floating around your household or office, there are ways to be proactive about your health. If you catch something, do yourself and others a favor by staying home and getting some much-needed rest. If your illness persists or shows excessive symptoms, contact your healthcare practitioner. This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
 By Daniel Heller, MSc, CSCS, RSCC We’ve all had a bad night’s sleep. And we’ve all felt like we don’t want to do anything physical the day after. We’re human. So do you skip working out that day? The answer is simple. If you have a bad night’s sleep occasionally, show up and modify your workout to adjust to your energy level. If you routinely wake up unrefreshed and tired, see your health care provider. Basic principle: move! Sleeping poorly and feeling tired are two common responses to stress and one of the great excuses to not exercise. Ironically, some form of adjusted physical activity may be the antidote to fatigue and sleeplessness. Your biological clock There is an area of biology worth exploring that can influence the relationship between sleep, energy, and physical activity: your biological clock. Your biological clock is your innate timing device. It is composed of specific molecules (proteins) that interact in cells throughout the body. Biological clocks are found in nearly every tissue and organ. Biological clocks produce circadian rhythms--the physical, mental, and behavioral changes that follow a 24-hour cycle. Sleeping at night and being awake during the day are an example of a light-related circadian rhythm. Other circadian bodily functions include feeding, body temperature, and hormone production. Here’s a quick reference for circadian rhythms.1 Your diurnal variations refer to fluctuations in how you feel in response circadian rhythms throughout the day.2 Finally, your chronotype is the time of day you feel most awake. Chronotype, diurnal variation, exercise, and timing Becoming aware of how the time of day affects you can help inform decisions about when best to engage in physical activities and, to some extent, help you understand how natural rhythms affect the ebb and flow of your feelings. How would you describe your chronotype? Are you a morning person, a midday person, or an evening person? Next, think about diurnal variations in your mood and energy throughout the day and evening. What times are you most productive and energized? What times of day or evening are your low points? Now, assuming you typically sleep well, do your diurnal variations in mood and energy align with your chronotype? For example, if you are a morning person, do you feel energy and a readiness to face the day when you wake? Or, when midday arrives, are you just getting your stride? A word to “night owls:” Allow at least an hour between exercise and bedtime since strenuous physical activity wakes you up.4 If you can align your exercise schedule with your chronotype, this could be ideal timing. Unfortunately, daily commitments conspire to make this problematic. Knowing your diurnal variations in mood and energy offers additional opportunities to choose times that encourage motivation to work out. Recognizing we are hard-wired to our biological clock provides greater insight into forces contributing to how we think, feel, and behave. Knowing this can help you personalize and organize your time, especially around exercise. Sleep disruption, fatigue, and exercise Support yourself through physical activity and explore how best to encourage yourself through the barrier of fatigue. Chronic stress, whether emotional, social, or economic, can disrupt the circadian rhythm affecting your sleep/wake cycle. Some disruption is normal, but see your healthcare provider if you suffer from chronic sleep disturbances. It’s okay to modify your workouts to make it a little easier on yourself, maybe take away a little bit of the complexity of a workout. Research shows that a few physical performance indicators might decrease if we are fatigued, but it does not demonstrate that it should not be done.2,5-7 For example our ability to perform an agility task could be decreased if we’re tired because our coordination might be off and our ability to make quick decisions might be a little slow.2 Knowing that these are potential effects of a poor night’s sleep, consider modifying your workout to keep it safe. The table below provides an illustration of recommendations for workout modification.  Sleep disruption, fatigue, and exercise Support yourself through physical activity and explore how best to encourage yourself through the barrier of fatigue. Chronic stress, whether emotional, social, or economic, can disrupt the circadian rhythm affecting your sleep/wake cycle. Some disruption is normal, but see your healthcare provider if you suffer from chronic sleep disturbances. It’s okay to modify your workouts to make it a little easier on yourself, maybe take away a little bit of the complexity of a workout. Research shows that a few physical performance indicators might decrease if we are fatigued, but it does not demonstrate that it should not be done.2,5-7 For example our ability to perform an agility task could be decreased if we’re tired because our coordination might be off and our ability to make quick decisions might be a little slow.2 Knowing that these are potential effects of a poor night’s sleep, consider modifying your workout to keep it safe. The table below provides an illustration of recommendations for workout modification.  Research demonstrates that performing an aerobic activity could seem more challenging in a tired state, when compared to being well-rested.7 For example, when you’ve had a full night’s sleep, a particular run normally takes you 45 minutes, but when you haven’t had a full night’s sleep, this same run could take you 55 minutes and seem more difficult to complete. That is all right because you showed up regardless and you did it! You demonstrated your commitment to living an active life! It’s not a matter of a good workout once a month; it’s a matter of consistently being committed to living an active, safe lifestyle.
Before starting or making any changes to your exercise plans, please first consult your healthcare practitioner. References 1. NIH: National Institute of General Medical Sciences. Circadian Rhythms. https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx. Accessed September 24, 2019. 2. Romdhani M et al. Total sleep deprivation and recovery sleep affect the diurnal variation of agility performance: the gender differences. J Strength Cond Res. 2018. 3. Lack L et al. Chronotype differences in circadian rhythms of temperature, melatonin, and sleepiness as measured in a modified constant routine protocol. Nat Sci Sleep. 2009;1:1-8. 4. Stutz J et al. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019;49(2):269-287. 5. Orzeł-Gryglewska J. Consequences of sleep deprivation. International journal of occupational medicine and environmental health 2010;23:95-114. 6. Skein M et al. Intermittent-Sprint Performance and Muscle Glycogen after 30 h of Sleep Deprivation. Medicine & Science in Sports & Exercise. 2011;43:1301-1311. 7. Temesi J et al. Does central fatigue explain reduced cycling after complete sleep deprivation. Med Sci Sports Exerc. 2013;45:2243-2253.  By Melissa Blake, ND
Most likely, you can relate to the immediate impact of a sleepless night. Even a little less sleep may contribute to changes in mood, energy, learning, and appetite.1-3 The long-term consequences of sleep disruptions may be even more serious.4 Thankfully, a glass of wine or whiskey on the rocks is a great way to relax and promote sleep. After all, that’s why it’s called a nightcap. Right? Well, it turns out that alcohol may not be the magic sleep aid we pretend it is, and it may do more harm than good. To understand alcohol’s impact, let’s first talk about rhythms. Master biological clock Our bodies have an amazing natural ability of keeping to a daily schedule via an internal 24-hour master clock.5 This clock contributes to the patterns, also known as circadian rhythms, of many biological activities including sleep-wake cycles, eating patterns, and body temperature regulation.5 Many of the things that we associate with a healthy lifestyle may positively impact circadian health. The same goes for the things we know aren’t good for us—including alcohol: Generally they disrupt our circadian rhythms.6 One way alcohol can disrupt our natural sleep-wake rhythm is by suppressing melatonin, our natural sleep hormone. Research suggests moderate alcohol intake can reduce melatonin by 20%.7 Disruptions to this rhythm can impact health in many ways, often first appearing as changes in sleep, mood, and energy, with eventual negative outcomes that can include weight gain, memory issues, digestive complaints, and changes in immune function.8 How did we fall (asleep) for it? Approximately 20% of Americans use alcohol as a sleep aid.9 If alcohol is disruptive to our natural rhythms, how has it charmed some people into thinking it is the perfect bedtime companion? Alcohol causes short-term drowsiness and contributes to a reduction in sleep onset latency, meaning it shortens the amount of time that it takes to fall asleep.10 Although this sounds like a great solution for people who find themselves lying awake for hours, sedation is not at all the same as natural sleep, and the overall negative impact on sleep quality outweighs immediate sleep-inducing benefits.10,11 Sleep scientist Matthew Walker, PhD avoids using the word “sleep” in connection with alcohol altogether and instead suggests alcohol “sedates you out of wakefulness.”11 Alcohol is also a muscle relaxant. Once again, it may sound like a great solution to any tension that could be interfering with sleep onset. The concern is that alcohol causes the muscles around the neck and throat to relax, which contributes to an increase in snoring, interrupted sleep patterns, and lower oxygen saturation.12,13 Although alcohol may help you feel drowsy and relaxed, the effects are short-lived. Alcohol: not enough REM The impact of alcohol on rapid eye movement (REM) sleep may create some noticeable effects.10 Ever wake after a restless night and feel irritable and moody? It may have been that you didn’t get enough REM sleep.10 Natural, restorative sleep follows a predictive pattern. Much of the first half of the sleep cycle is spent in REM sleep, which is necessary for mental restoration, including processing and regulation of emotions and memory formation. Alcohol disrupts REM sleep pattern and shortens the overall amount.10 This shift in sleep pattern can affect the quality of sleep; however, the impact of alcohol, at any dose, also affects overall quantity of sleep.10,14 As alcohol is metabolized and the sedative effect wears off, a lighter sleep occurs during the second half of the sleep cycle and with it, frequent awakenings related to:14
Alcohol: the vicious cycle Using alcohol as a sleep aid can contribute to a vicious cycle of dependency.15 We’re not always conscious of the frequent “micro”-awakenings associated with our beloved nightcap and therefore may not associate poor sleep quality and next-day fatigue with alcohol consumption. We are tricked into thinking alcohol helped instead of harmed and continue to believe a drink or two is the answer. So a habit of evening drinking is sometimes developed, and over time, tolerance for the sedative effects builds so that more alcohol is required for the same sleep-inducing effect.15 Poor sleep quality leaves us feeling drowsy during the day, and we might turn to caffeine to help clear the fog. Caffeine is a stimulant that can interfere with sleep patterns as well…so we reach for our bottle of choice to counteract the stimulating effects and rely on alcohol to “sedate us out of wakefulness.”11,15 A vicious cycle indeed! The good news is that alcohol intake is modifiable. If you are a great sleeper who wakes rested every day, the occasional drink is likely not the end of the world. For those who choose to enjoy the occasional alcoholic beverage, here are a few tips to reduce the impact on sleep:
References:
 As women, we’re constantly seeking balance. Balancing our families and careers, time and energy, work and fun can be a struggle. But balancing that delicate microbiome in our guts doesn’t have to be a challenge, thanks to probiotics. Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1 There are many myths about probiotics, but the health benefits aren’t one of them. If you’re curious why you should consider taking a daily probiotic and how it can benefit you, consider the following six reasons. 1. Probiotics support immune health. It’s a well-known stereotype that women tend to put others first. The downside of this is that we don’t always take the time to take care of ourselves. The gut plays an active role in immune health, with intestinal bacteria helping to regulate immune cell activity.2 Taking a daily probiotic may be helpful for supporting immune function.3 2. Probiotics can provide self-care for “down there.” Yes, that “down there.” The vagina is an ecosystem that requires a delicate balance, just like the gut. Luckily, there are clinically researched probiotic strains that have been shown specifically to impact feminine health.4 Two such probiotic strains are Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, which work by traveling through the digestive tract to the vagina.5 Research shows that once there, the two probiotic strains work to help maintain a healthy vaginal environment by increasing the number of good bacteria.4,6,7 3. Certain probiotic strains support weight maintenance. Most people know that a healthy weight correlates to a healthy life.8 But did you know that probiotics can help you maintain that healthy weight? One probiotic strain in particular, Bifidobacterium lactis B-420™, has shown in clinical research that it can help weight maintenance by controlling body fat.9 4. Probiotics support gut health. Women aren’t the only ones whose guts benefit from daily probiotics; this one’s for everyone, even kids! Much research has been done on the benefits of probiotics on gut and digestive health, so it’s no wonder it’s a common reason practitioners recommend this first line therapy for patients seeking digestive support. Look for strains like Bifidobacterium lactis Bi-07® and Lactobacillus acidophilus NCFM®, both of which have been researched for their relationship to good gut health.10,11 5. Probiotics can help get mild diarrhea under control. Sometimes we just need a little help getting back to regular. Luckily, there have been many studies done on the relationship between probiotics and gastrointestinal comfort.12 Probiotics like Saccharomyces boulardii and the strain Bifidobacterium lactis HN019 have been studied extensively for their gastrointestinal benefits.13,14 6. Probiotics may help support mood & cognition. Our guts and brains communicate through what’s known as the gut-brain axis.15 In other words, just as stress or unhappiness can lead to an upset tummy, an upset microbiome can affect our mood.14 The opposite works as well: Recent studies have shown that probiotics may help support mood as well as cognition, even to the point of lowering stress levels.16,17 Curious which probiotics would be best for your specific needs? Your healthcare practitioner can help to guide you. For more information on nutrition and gut health, please visit the Metagenics blog. References: 1. Hill C et al. Natur Revs Gastro Hepatol. 2014;11(8):506—514. 2. Bermudez-Brito M et al. Ann Nutr Metab. 2012;61(2):160-174. 3. Kang E-J et al. Korean J Fam Med. 2013;34(1):2-10. 4. Reid G et al. FEMS Immunol Med Microbiol. 2001;32(1):37-41. 5. Reid G et al. FEMS Immunol Med Microbiol. 2006;30(1):49-52. 6. Reid G et al. J Med Food. 2004;7(2):223-228. 7. Reid G et al. FEMS Immunol Med Microbiol. 2003;35(2):131-134. 8. Loman T et al. BMC Public Health. 2013;13:259. 9. Stenman LK et al. EBioMedicine. 2016;13:190-200. 10. Ringel-Kulka T et al. J Clin Gastroenter. 2011;45:518-525. 11. Leyer GJ et al. Pediatrics. 2009;124:e172-179. 12. Vitetta L et al. Inflammopharmacol. 2014;22(3):135-154. 13. Kelesidis T. Therap Adv Gastroenterol. 2012;5(2):111–125. 14. Waller PA et al. Scand J Gastroenterol. 2011;46(9):1057–1064. 15. Carabotti M et al. Ann Gastroenterol. 2015:28(2):203-209. 16. Papalini S et al. Neurobiology of Stress. 2019;10:100141. 17. Akbari E et al. Front Aging Neurosci. 2016. https://www.frontiersin.org/articles/10.3389/fnagi.2016.00256/full. Accessed February 19, 2021. NCFM® and Bi-07® are registered trademarks licensed by DuPont. Submitted by the Metagenics team  We all know that hydration is important, especially as the weather warms up and we spend more time outside. But when it comes to getting our eight glasses of water a day, there are numerous options, with some claiming to be better than others. But is there any real difference? We took a look at 10 different kinds to see which hold water. 1. Tap The water that comes out of your kitchen faucet (and bathroom faucets, toilets, garden hose, washing machine, etc.) comes from the local water supply and can be potable. However, when it comes to drinking water, a growing number of people choose alternative sources based on fear of what’s in the local water supply or their own research.1,2 The Environmental Working Group analyzes state water tests and provides reports on local water supply based on ZIP code. However, it’s worth noting that legal limits for water contaminants can be 20 years old and do not necessarily indicate safety.3 Tap water can contain bacteria, pesticides, unhealthy levels of minerals, lead, and other contaminants, including glyphosate.1-4 Many people who don’t want the added plastic waste (as well as the convenience) choose to invest in filtrations systems. These can range from simple and inexpensive activated charcoal water filters, like Brita® filters, to more expensive reverse osmosis filtration systems. 2. Purified Purified water takes ground water or the water that comes from your tap and treats it to remove the impurities such as chemicals, bacteria, and other contaminants. There are several ways this is done, including reverse osmosis (see #3 below) and through ion exchange.5 In order to be designated as purified, the treated water must follow EPA regulations for drinking water, meaning that it may have no more than 10 ppm of solids like calcium, sulfate, heavy metals, ammonia, and other substances, and its pH must be in the range of 5–7.5 The downside to purified water is that along with the removal of harmful substances, minerals such as fluoride, which is commonly added to tap water, is removed as well. 3. Reverse osmosis Reverse osmosis uses ultrathin membranes to filter impurities out of tap water cost-effectively.6 Studies are being done regularly on new materials for these membranes, but it is clear that this system of purification is effective for the removal of numerous microbial contaminants, as well as other organic compounds.6,7 As with other purified water options, reverse osmosis also removes beneficial minerals from the drinking water. In addition, the system must be monitored and cleaned regularly to ensure the membranes are not degraded and are filtering properly.7 4. Distilled An older type of purified water, distilled water is made by boiling water; the steam is then condensed back into a liquid to remove any impurities. As with other types of purified water, minerals are also removed in the distillation process.8 While it is safe to drink distilled water, it shouldn’t be the only source of drinking water. That said, distilled water has many useful purposes. Since it is so pure, distilled water is an inexpensive and convenient option for numerous household uses including in steam irons, automobiles, and humidifiers. 5. Spring/glacial Many bottled waters claim to be bottled at the source, usually a natural spring or glacier. Springs are formed when flowing ground water finds its way to the surface, whether through natural or man-made means.8 Since the sources, means of access, and initial water quality can vary greatly, the resulting bottled water may contain safe mineral levels but may also contain microbes, bacteria, and pollutants.9 Similarly, glacial water quality depends on the source and may contain contaminants above safe levels.10 6. Mineral A specific kind of spring water, mineral water comes from mineral springs or underground reservoirs that contain at least 250 ppm of minerals and trace elements such as magnesium, calcium, potassium, and sodium, minerals the body can’t make itself.11,12 Mineral water may be treated to remove contaminants or to add carbon dioxide, although some mineral water naturally contains CO2 from its source.11 7. Sparkling Like mineral water, sparkling water contains carbon dioxide and is often sold as soda water, seltzer water, or club soda. It can be a lower-calorie alternative to soda for those who prefer their water to be fizzy. The carbonation may be added naturally or artificially, and sparkling water may or may not contain minerals, also either naturally or artificially added.13 Be sure to look at labels, since some flavored sparkling waters have added sugars. 8. Alkaline One of the latest trends in drinking water is alkaline water. Alkaline water gets its name from its pH level, which is higher than normal tap water. On a scale of 14, tap water tends to sit right in the middle, with a pH level ranging from 6.5 to 8.5.14 Alkaline water’s pH level can range from slightly to significantly higher. In addition, alkaline water contains minerals such as calcium, magnesium, sodium, and potassium. These alkaline minerals give alkaline water antioxidizing properties.15 Alkaline water tends to have a bitter taste and can cause deposits in pipes if the tap water is naturally alkaline.16 You may have read claims that alkaline water is better for you because it helps to neutralize acid in the body. It is said to provide better hydration and reduce gastrointestinal issues. However, while adding antioxidant-rich foods to your diet is healthy, your body has its own ways of keeping a neutral pH level. In fact, moving your levels too far on either end of the pH scale can be unhealthy.17 The stomach’s acidity level is ideal for killing off harmful bacteria; neutralizing it can have adverse effects. Drinking too much alkaline water can cause skin irritations, nausea, and vomiting.18 A few studies have been done that claimed an alkaline-rich diet may support bone health and healthy blood pressure levels and help increase blood oxygen levels, but the studies were very small, and there is little evidence to support these claims.16 Note that an alkaline-rich diet is not the same as drinking alkaline water. There are components in an “alkaline diet” (such as it being more plant-based) other than pH that may contribute to beneficial effects. 9. Well Back in the day, many people got their drinking and cooking water from wells. But even though tap water is easily accessible for most of us, approximately 13 million homes still get their drinking water from private wells.19 Well water is ground water accessed by drilling and then brought to the surface through a pump system. As with other ground water sources, well water may contain any number of minerals or impurities, but as well water is not regulated by the EPA, well owners are responsible for testing and treating the water and for assuming any risks.19 10. Vitamin Some bottled water companies have started selling vitamin-infused water as a “healthier” alternative to plain bottled water. While it is a simple alternative for those who don’t follow a nutritious diet or prefer not to take supplements in pill form, vitamin water can problematic for a couple of different reasons. To start with (and as a general rule for any flavored beverage), check that label. Some bottled vitamin waters contain added sugar to make it more palatable. In addition, while some contain a small amount of electrolytes that can help replenish what’s lost during exercise, these products tend to contain vitamins people are rarely deficient in.20 All this talk of water may have you feeling thirsty. So when you reach for a glass or bottle, which water will you choose to fill it? References:
1. Hu Z et al. Int J Environ Res Public Health. 2011;8(2):565–578. 2. Azoulay A et al. J Gen Intern Med. 2001;16(3):168–175. 3. Environmental Working Group. https://www.ewg.org/tapwater/ewg-standards.php. Accessed March 26, 2021. 4. Centers for Disease Control. https://www.cdc.gov/healthywater/drinking/public/water_treatment.html. Accessed March 26, 2021. 5. Keyashian M. Water Systems for Pharmaceutical Facilities, in Fermentation and Biochemical Engineering Handbook (Third Edition). Elsevier Inc. 2014. 6. Yang Z et al. Polymers (Basel). 2019;11(8):1252. 7. Dupont RR et al. Utah State University Reports. 1982. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1504&context=water_rep. Accessed March 29, 2021. 8. Fletcher J. https://www.medicalnewstoday.com/articles/317698#_noHeaderPrefixedContent. Accessed March 30, 2021. 9. US Geological Survey. https://www.usgs.gov/special-topic/water-science-school/science/springs-and-water-cycle?qt-science_center_objects=0#qt-science_center_objects. Accessed March 29, 2021. 10. Erickson ML et al. Science of The Total Environment. 2019;694:133735. 11. Quattrini S et al. Clin Cases Miner Bone Metab. 2016;13(3):173–180. 12. US Food & Drug Administration. https://www.fda.gov/consumers/consumer-updates/bottled-water-everywhere-keeping-it-safe. Accessed March 29, 2021. 13. Smith A. https://www.medicalnewstoday.com/articles/is-carbonated-sparkling-water-bad-for-you#compared-to-other-drinks. Accessed March 25, 2021. 14. World Health Organization. https://www.who.int/water_sanitation_health/dwq/chemicals/ph_revised_2007_clean_version.pdf. Accessed March 30, 2021. 15. Chyki J et al. Biol Sport. 2017;34(3):255–261. 16. MacGill M. https://www.medicalnewstoday.com/articles/313681. Accessed March 31, 2021. 17. Cleveland Clinic. https://health.clevelandclinic.org/alkaline-water-dont-believe-the-marketing-hype/. Accessed March 30, 2021. 18. UCLA Health. https://connect.uclahealth.org/2018/08/31/ask-the-doctors-is-water-with-a-high-ph-safe-to-drink/. Accessed April 6, 2021. 19. US Environmental Protection Agency. https://www.epa.gov/privatewells. Accessed March 30, 2021. 20. Bjarnadottir A. https://www.healthline.com/nutrition/5-reasons-why-vitaminwater-is-a-bad-idea. Accessed March 29, 2021. Brita® is a registered trademark of Brita LP.  By Melissa Blake, ND
Withania somnifera (ashwagandha) is an important Ayurvedic herb with a long history of use.1 Also known as “Indian winter cherry” or “Indian ginseng,” this beloved herb was traditionally made into a fine powder then mixed with water, milk, ghee, or honey and consumed to promote youth and longevity.1 As an herb with a wide range of potential benefits, ashwagandha has become a popular adaptogen found in many supplement formulas. What is an adaptogen? An adaptogen is a classification given to herbs that have a positive impact on the stress response. In other words, they help you adapt to, or cope with, stress. Ashwagandha is one of the most well-known and best-studied herbal adaptogens. Studies in animals exposed to environmental stress (cold water) and physical stress (endurance swimming) were better equipped to handle the stress and less likely to experience stress-related consequences when taking ashwagandha.1 They were better able to adapt. Point: ashwagandha. Being able to swim in cold water for a long time is a type of stress that is less relevant to humans; however, studies in humans have also highlighted ashwagandha’s adaptogenic properties in ways that matter to us. Participants taking ashwagandha root extract for 60 days reported significant reduction in perceived stress and improvements in general health.2 These are important outcomes, because much of our day-to-day stress is related to our perception of it. If we perceive less stress, we have less stress. Ashwagandha scores again. Studies have also linked ashwagandha with overall lower levels of cortisol.2 Cortisol, often referred to as the “stress hormone,” works best when it is not too high and not too low. High levels of cortisol have been associated with food cravings and an increase in appetite.3 Did you say an increase in appetite? Hmmm. Stress-eat, anyone? Stress eating is an all too frequent way many people cope with high levels of stress, and indulging in too much steamed broccoli is not usually the problem! Stress eating is more often associated with high intake of calorie-rich, nutrient-poor foods (cookies, potato chips, chocolate, you get the picture) and may contribute to weight gain. When you feel stressed, you also feel less like exercising. Can you relate? Double-wham. A study evaluated the benefits of ashwagandha on various stress-related parameters, including food cravings and body weight. After 8 weeks, there was a significant reduction in perceived stress, improvement in self-reported well-being and happiness, fewer food cravings, and even a reduction in body weight.3 Ashwagandha for the win. These results are especially important because they highlight how pervasive stress can be. Too much or poorly controlled stress has the potential to wreak havoc on every system in our bodies.2,3 Even short-term stress can negatively influence mood, sleep, and appetite levels.3 Poorly managed stress that occurs over a long period can decrease immune health.4 Improving the body’s ability to cope and reducing some of the negative consequences associated with stress is a pretty big deal. Ashwagandha has a long history of use. Although animal studies outweigh human trials, evidence suggests this herb as a safe and effective way to support a healthy stress response. Talk to your healthcare provider about how you can include adaptogens such as ashwagandha into your personalized stress resilience plan. References:
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. PAIA Manual |