By Robert Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR
In a perfect world, we would garner all the vitamins and nutritional minerals we need from the foods we eat. We’d also be able to maintain robust, resilient immune systems to fight against all toxins and disease. Unfortunately, that’s not the world we live in. The nutrients we need to maintain our day-to-day health, like magnesium, vitamin D, and omega-3 fatty acids, are also critical for maintaining our health over the long term.1 Yet Americans on average get about 11 percent of their daily calories from low-nutrient fast food.2 Even when we skip fast food and junk food, we aren’t always as careful about our diet as we should be. Stress and poor lifestyle behaviors, including smoking and alcohol use, reduce our ability to absorb nutrients.
Taking a daily multivitamin can help when your food isn’t as nutritious as it should be, but is that enough—even if you lead a generally healthy lifestyle? Aside from specific dietary needs that should be addressed with your functional health practitioner, here are five instances when I recommend leveraging the power of supplements.
To aid healthy sleep patterns
Among the many reasons to get a good night’s sleep is the link between sleep deprivation and negative health consequences. For example, people with high blood sugar often don’t sleep well. There’s evidence that not sleeping well can increase your risk of developing more serious complications. When choosing supplements for quality, restorative sleep, look to ingredients that help ease tension, support deep sleep, and promote physical regeneration during sleep. L-theanine enables the body to produce other calming amino acids, such as dopamine, GABA, and tryptophan and helps support concentration, focus, deep muscle relaxation, and improved quality sleep. Ashwagandha, another sleep-supporting supplement, contains active constituents called glyco-withanolides, which mimic certain corticosteroids, supporting healthy cortisol levels and the circadian rhythm.
The best-known ingredient, melatonin, supports sleep onset, quality of sleep, increased REM time, deep sleep, and dreaming—all factors that lead to better quality sleep and produce greater mental, physical, and emotional rejuvenation. Melatonin can decrease the amount of time required to fall asleep, increase the number of sleeping hours, and support daytime alertness. I recommend taking just 5 mg of melatonin, as taking too much can impair the body’s natural production of it and may cause us to become dependent on the artificial form.
Magnesium, a calming nutrient, can also help induce a deeper sleep, especially when taken together with calcium. Research from the Biochemistry and Neurophysiology Unit at the University of Geneva, Department of Psychiatry indicates that higher levels of magnesium helped provide better, more consistent sleep.3 Other natural supplements containing lavender oil work to encourage a restful night’s sleep by modulating the metabolism of melatonin and promoting relaxation.4
To support your brain health
Getting consistent, sufficient sleep lays a solid foundation for your brain’s health, but how you feed your brain plays a critical role in its wellbeing over time. By combining a brain-healthy diet with nutritional supplements, you’ll provide your brain with the fuel it needs for optimum levels of functioning. Here are four supplements I’d recommend to support brain health:
To feed your gut
We all know the old adage: “go with your gut.” But it turns out listening to your gut is much more than following your natural instinct. To support your gut’s health, start first with prebiotics—ingredients that induce the growth of beneficial microorganisms in your gut. You’ll also want to consume foods packed with probiotics. The combination of prebiotics and probiotics can help keep your microbiome in a healthy balance, with a good diversity of intestinal bacteria in your gut. When you have plenty of good bacteria, the harmful ones get crowded out. Your digestion also improves, because your ability to absorb macronutrients and micronutrients is better when your beneficial bacteria are diverse and balanced.
To properly rehydrate after exercise
After exercising, proper fueling requires more than just replenishing calories and fluids; it also involves consistent and adequate electrolyte support. Electrolytes are substances that are utilized by the body to create electrically charged fluids. Many bodily functions depend on electrolytes, especially in muscle and nervous system tissue. Major electrolytes found in the body include sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate. The right rehydration supplements are scientifically designed to help support fluid balance; supply sodium and potassium to help replenish the electrolytes lost during exercise; deliver key electrolytes to help replace those lost through sweating during exercise, activity, or hot weather conditions; and support hydration during exercise.5
Whether you practice health-forward habits—like consuming gut-healthy prebiotics and probiotics and exercising regularly—or your diet consists of mostly empty calories and low levels of nutrients, incorporating supplements can help. In our fast-paced, modern world, supplements provide the support our bodies need to keep up—and sustain our health for the long run.
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.
Inflammation is a popular buzzword these days. But what causes it exactly? How can you know you have it, and if it’s something your body does naturally to help you heal, then what’s the big deal?
We’ve all been there: It’s late, you’re tired, and you don’t feel like turning the lights on just to cross a room…then bam! Shin finds coffee table. The resulting egg-shaped lump is formed when blood flow increases to the area, bringing with it neutrophils and macrophages as part of the immune response.
Symptoms of this acute inflammation are typical: redness, swelling, heat, and pain. The swelling that occurs as fluid collects in the area is also called “edema.” The symptoms last for a limited period of time—minutes to days—as the body heals itself.
Acute inflammation vs. chronic inflammation
When the body isn’t given enough time, or if the body is unable to resolve the immune response due to deficiency of certain nutrients, it can lead to chronic inflammation. This can also be caused by untreated infectious pathogens such as bacteria or viruses, as well as the adverse effects of long-term exposure to pollutants or chemicals, including smoking.1,2 Stress and obesity are also known factors that lead to chronic inflammation.3,4
Common symptoms of chronic inflammation include:
What can we do?While acute inflammation is one way your body can heal itself, chronic inflammation should be avoided, as a prolonged inflammatory response can cause damage to healthy cells and tissue.
Consider adopting a few simple ways to decrease inflammation. If you have been experiencing the symptoms described herein and are concerned you may have chronic inflammation, make an appointment with your healthcare practitioner.
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.
A growing to-do list, meetings that drag into the late evening, financial strains, relationship issues, trouble sleeping: When it comes to stress, many men struggle to find an outlet. Yet, without the right coping mechanisms, chronic stress can deeply, and adversely, affect men’s health.1
How can men reduce the stress in their lives?No matter the source, chronic stress has significant effects on the body. Studies have linked it to a variety of health issues involving mood, sleep, appetite, and more.1 And while researchers have yet to pinpoint the specific ways long-term stress affects the heart, and other systems, men under seemingly constant pressure are also more likely to eat unhealthy foods, adopt a sedentary lifestyle, and smoke.2
Fortunately, men don’t have to let stress get the better of them. There are a number of strategies men can leverage to take charge of their wellbeing. Here are four stress-busting tips men should know about:
Accordingly, we suggest that men look into the following dietary supplements:
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 stress
The 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 response
One 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 response
Just 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 judgement 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 management
While 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.
Whitney Crouch, RDN, CLT
Whitney Crouch is a Registered Dietitian who received her undergraduate degree in Clinical Nutrition from the University of California, Davis. She has over 10 years of experience across multiple areas of dietetics, specializing in integrative and functional nutrition and food sensitivities. When she’s not creating educational programs or writing about nutrition, she’s spending time with her husband and young son. She’s often found running around the bay near her home with the family’s dog or in the kitchen cooking up new ideas to help her picky eater expand his palate.
Ever feel like your mind is as cluttered as a messy desk? Multiple tasks and responsibilities clamor for your attention, such as caring for children or elderly parents, worry over relationships or financial issues, coupled with the latest news from always-on technology. It can leave your mind feeling like a scrambled egg.
When your mind gets cluttered like this, you are not just momentarily distracted. Your thoughts jump everywhere, and it can be hard to focus on any one thing for more than a few seconds. Productivity suffers, as well as the ability to make good decisions, and you may be tempted to indulge in unhealthy foods or drinks in an attempt to get some short-term relief.
Consider these 10 easy-to-implement, effective, healthful ways to help declutter, calm, and soothe your mind instead.
So start de-cluttering your mind. Pick one of these tips and incorporate it into your life. Then add others as desired. You will love your newfound sense of calm!
According to a 2016 survey conducted by the Yoga Alliance, yoga in America is expanding at an almost exponential pace, with some 37 million people in the U.S. (nearly 1 in 10 Americans!) practicing it on a regular basis. What is behind yoga’s explosive growth and popularity? Why are both men and women of all ages flocking to this ancient practice?
Traditional yoga, which originated in ancient India more than 2,000 years ago, is a complex, rather esoteric system involving eight different “arms” or divisions. These arms include such disciplines as breathing, postures, concentration, meditation, withdrawal of the senses, and other practices, beginning by focusing on the outer world, then turning the focus inward until liberation or enlightenment, known as samadhi, is achieved.
Modern yoga, especially in the West, is almost exclusively focused on the physical postures known as asanas, as well as breathing and concentration. But even this mostly physically focused yoga is much more than just a set of physical poses, and it differs exponentially from simple stretching or other fitness routines. Yoga connects everything, including the movements of your body and the oscillation of your thoughts, to the rhythm of your breath.
Through this connection, your attention is naturally directed inward. And it’s this inward directedness that helps you to become “friends” with your thoughts. Instead of trying to suppress them or judge them or change them, you simply become aware of them and how they change from moment to moment. Gradually, you become more aware, and over time, as your body becomes more flexible, so does your mind.
Ask anyone who practices yoga on a regular basis why they do it, and you’ll get a variety of reasons from “yoga just makes me feel better” to “I like being more flexible.” But as it turns out, there is a plethora of scientific studies to back up yoga’s impressive effects on physical and mental health.
Here are seven powerful reasons, all backed by science, why you should begin your yoga practice today:
If you are anything like the average smartphone user, you spend about five hours per day on your device. In addition, you skim through work emails on vacation and check your social accounts before bed, poring over articles and double-tapping photos on Instagram. Maybe you aren’t aware of it, but the only time you truly unplug is when you’re asleep at night.
It turns out dependence on technology isn’t great for mental health. According to a 2016 University of Illinois study, mobile device addiction is linked to depression and anxiety—specifically when people use devices for escapism or to fill a void.
Removing stress is an effective way to improve well being, but this becomes difficult when people become addicted to the very source of their anxiety.
The good news? Awareness goes a long way, and there are a number of concrete steps you can take to disconnect in today’s connected world. Implement the following tips to unplug, improve your mental health, and ultimately boost your sense of fulfilment.
1. Leave work at work.
Make a point of relaxing after work hours—especially on weekends and vacations. Rather than treating these times like lighter versions of your actual workday, refrain from checking your work email or accepting calls that aren’t urgent when you’re off the clock.
If you feel your boundaries aren’t respected, gently inform your colleagues that constant connectedness can hinder workplace productivity. The 2016 study “Exhausted But Unable to Disconnect” reveals that it’s not only the time workers spend responding to emails after hours, but also the anticipatory stress, or the expectation of having to respond to after-work emails, that is stressing them out.3
Similarly, if you work from home, try to maintain standard work hours. Keep your clients informed of these hours and avoid returning to projects during your off time. A little self-imposed structure will help you disconnect in a big way.
2. Take a social media detox.
Social media use has been linked to issues such as depression and social isolation. According to Brian Primack, director of the University of Pittsburgh’s Center for Research on Media, Technology and Health, those who reported spending more than two hours a day on social media had double the likelihood of perceived social isolation than people who spent just half an hour per day on social platforms.4
This is why taking a social media detox can work wonders for your mental health. Either limit your use of social media to just once or twice per day or go cold turkey and take a full week off. Regardless of how you structure your break, the numbers are in your favour.
3. Engage in activities without your phone.
Disconnect by taking up device-free activities such as hiking or yoga. Team sports are another compelling option. Know from the start that you are making a conscious decision to use your phone less frequently and get in shape while you unplug.
For an added challenge, the next time you have the urge to look at your phone during what’s supposed to be a relaxing activity, go without your device. Rather than researching recipes online, grab a cookbook and spend a tech-free evening making dinner. Or if you’re meeting friends for drinks, leave your phone in the glove compartment of your car. In order to truly disconnect, you must get used to being without your device.
4. Disconnect with your loved ones.
Have you ever planned a nice night with your family, only to find that everyone is glued to their phone? Rather than banning devices outright, you and your family can agree to disconnect at specific times. This will make it seem like you’re working together rather than monitoring one another’s technology use.
So on dinner next Thursday, request that everyone go without their phone. Or plan a Sunday evening game night during which all devices must be in another room. Disconnect together in order to connect with one another.
5. Put all devices away before bed.
This is a crucial piece of advice. Do not look at your phone, tablet, or computer screen before bed or you risk compromising the quality of your sleep. A pair of Michigan State University studies indicated that smartphone use keeps workers mentally engaged late at night, which can interfere with their productivity the next day.5
Not only that, but the blue light emissions from digital devices can throw your physiological clock out of whack. If you want to disconnect at night, keep your phone in another room for optimal results. No doubt, it will be waiting for you the next morning.
6. Commit to a daily meditation practice.
Pick a time and place and commit to a routine meditation practice. Embrace the quiet environment, even if sitting still proves a challenge. If you can only spare 10 minutes each day, that’s perfectly fine—your mind and body will thank you for the break, no matter how short.
These tips will help you unplug from your devices and disconnect from the chaos of your daily life. Make a point of taking time to unwind each day. In doing so, you will experience less stress and be more productive in the long term.
Submitted by the Metagenics Marketing Team
Let’s set a scene. It’s 12:34 AM, and you’ve been lying in bed for about two hours, wide awake. You tell yourself to relax and go to sleep, but it doesn’t happen. Your mind is racing. “What is wrong with me?” you ask yourself. Oh no! You forgot to put the clothes in the dryer. “I guess I’ll just do that first thing in the morning.” The madness continues for another hour before you finally see the back of your eyelids.
Sleep issues plague countless people in the world, and for a variety of reasons. Those may be due to diet, lifestyle, or anxiety, among others. Lack of sleep can lead to health issues including confusion, lethargy, and memory loss.
It’s hard to attack the day when your mind is in a fog. Maybe that’s why the coffee industry is booming?
Personally, I experienced bouts of insomnia throughout my life and usually at the worst time possible. This is not ideal for someone battling Crohn’s disease and driving race cars at 180 mph, but I have some good news! There are a few lifestyle changes you can make to help improve the quantity and quality of your sleep. After tireless research and trial and error, I’ve created a plan to help get myself (and you) back on track.
Functional Medicine was a critical aspect of my ability to obtain healthy, restful sleep. Before working with a medical provider to create a functional lifestyle plan, I was tired, dizzy, sluggish, and worn out! This functional lifestyle optimisation transformed all aspects of my health and daily life.
However, sleep isn’t entirely about nutrition and diet. There are changes you can make to further your ability to get at least 7 ½ hours each night.
Start with adjustments to your nighttime routine. Finish daily chores (dishes, trash, walking the dog, etc.) about two hours before your target sleep time. Next, work on nightly hygiene requirements and clothing. Brush your teeth, take a shower or bath if needed, finish bowel movements, and put on comfortable clothes. Give yourself about an hour to an hour and a half for winding down afterwards.
Limit exposure to artificial light at this point. Too much, and your body will think it’s daytime. Hormones like cortisol will continue to get released, which keeps you up. But remember, cortisol is an essential hormone to help wake you in the morning!
Get your surroundings in order. Make sure your room is dark with no artificial light. Cover up any small illumination from electronic devices (masking tape works well) and install blackout shades over the windows. Your body has various light receptors in the eyes and skin to tell itself it’s time to go to sleep. Keeping the room dark supports that process and promotes the release of hormones, such as melatonin.
If you are easily startled at night by sounds, like me, then creating an atmosphere with continuous background noise or none at all can help tremendously. It’s hard to eliminate noise entirely, so work with various resources like your AC unit, sound machines, or your phone. I use an app on my iPhone that plays constant brown noise to smooth sudden sounds throughout the night.
Temperature also plays a significant role. Keeping the room on the colder side will allow you to enjoy your bed and covers. No one wants to sweat during the night! Usually, you’ll find between 65 to 72 degrees as the perfect temperature. Don’t freeze yourself, though! Make sure you’re comfortable.
Let’s talk about the bed. Humans spend a significant portion of their lives sleeping, so make your bed a sanctuary. I’ve tried various mattresses, and for me, a medium stiffness memory foam mattress is the perfect softness and support for a great night’s sleep. Find one that’s right for you, but make sure it limits your exposure to chemicals.
Recapping. At this point you are physically ready for bed, lights are dimmed or off, the sound is consistent or eliminated, and the temperature is perfect. As you slide into bed, you are ready to relax and calm the mind. You are now set to enter the sleep zone! But how do you get there?
Pick an activity (or multiple) such as reading, meditation, talking to a loved one, or journaling for the next hour. Avoid the TV, phone (yes, that means no Instagram, Twitter, Snapchat, Facebook…the list goes on), and anything work-related.
Everyone is different, and some things that work for you may not work for someone else. That’s OK! For example, my ideal scenario is meditating and reading. About an hour before my target sleep time of 10 PM, I start with a guided meditation using the Head space app on my iPad.
After meditating, I’ll read for 5 to 45 minutes. Sometimes, I find myself falling asleep only a few minutes after a long day of training or racing. While reading, I make sure to focus on the book and not alternative thoughts. My mind starts to relax, and before I know it, my eyes get heavy. At that point I know it’s time to fall asleep!
Here are a few extra notes:
I know things aren’t always perfect, especially if you travel, have stress, or are burning the candle at both ends. All I can say is that your daily life will be much more productive with proper sleep. You’ll surprise yourself with the amount of work or chores you can accomplish in a short time when your mind and body are functioning at full capacity!
Sleep is a crucial component of a happy, healthy life. Plus, it helps your memory! Your body requires rest to recover and rebuild. It enables you to regain the strength and stamina needed to approach each day with confidence and vigour to achieve your maximum potential.
Lawson Aschenbach is a seven-time professional sports car racing champion. He started racing karts at the age of 8 and went on to win state, national, North American, and four Grand National Championships. In 2005, he finished on the podium in his first sports car race and then burst out onto the scene in 2006, winning the SPEED World Challenge GT Championship in his rookie year. Aschenbach has over 35 professional race wins and currently competes in the IMSA WeatherTech SportsCar Championship and Pirelli World Challenge Series.
Lawson Aschenbach is a paid consultant and guest writer for Metagenics.
By Deanna Minich, PhD, CNS
What are you thinking right now?What were you thinking a few minutes ago?
It wouldn’t be a surprise if you couldn’t remember your thoughts. You’re certainly not alone, as most of us are not aware of our thoughts, much less realize their profound impact on our health.
It’s been said that we think something on the order of 50,000 thoughts every day and that most of those thoughts are recycled and negative.1 If we conceive of every thought being powerful enough to change our physiological function as we know from the well-established placebo and nocebo effects, then it would make sense to ensure that we sift through all the mental information that we are feeding ourselves every day, right? Yet, most of us just let thoughts waft in and out without any discretion. For some of us, we might be up to speed on food and food labels, but we aren’t as diligent about “reading our thoughts.”
Similarly, just like eating poor-quality food can lead to unwanted health impacts, so too can thinking poor-quality thoughts take us down a path of possible inflammation and stress, ultimately leading to potential imbalance and illness.
Here’s what the studies tell us about the science of thinking on our health:
About Deanna MinichGuest blogger Dr. Deanna Minich is an internationally recognized health expert and author with more than 20 years of experience in nutrition, mind-body health, and functional medicine. Dr. Minich holds Master’s and Doctorate degrees in nutrition and has lectured extensively throughout the world on health topics, teaching patients and health professionals about nutrition. She is a Fellow of the American College of Nutrition, a Certified Nutrition Specialist, and a Certified Functional Medicine Practitioner. Currently, Dr. Minich teaches for the Institute for Functional Medicine and for the graduate program in functional medicine at the University of Western States. Her passion is bringing forth a colorful, whole-self approach to nourishment called Whole Detox and bridging the gaps between science, soul, and art in medicine.
View all posts by Deanna Minich →
Specialized pro-resolving mediators (SPMs) are a way to help support the body’s natural ability to resolve physical stress.1 While the body can make SPMs naturally, supplementing with exogenous SPMs may help facilitate the body’s natural resolution process and completion of its response to physical challenges.2,3*
Metagenics, in collaboration with world-renowned leaders in the field of resolution physiology and other SPM experts, set the standard for defining SPM oils based on activity for use in nutraceutical formulas. But where do these SPMs come from?
From the first drop of marine oil through a specialized fractionation protocol and creation of the finished product, Metagenics follows a stringent, patent-pending process to create SPM Active®.
The SPM fractionation process:
SPM Active is developed through an advanced, patent-pending fractionation process which Metagenics exclusively brings to practitioners. SPM Active is a fraction produced from a high-quality marine oil. This fraction contains standardized levels of 17-HDHA and 18-HEPE, which can lead to the formation of resolvins, an important group of SPMs, in the body. The SPM Active fraction has also been shown to be bioactive and support the existing resolution mechanisms of the body.*
While SPMs are sourced from marine lipids, they are not the same as fish oil. In fact, work done during the development of SPM Active shows that fractions, from the same marine oil starting point, behave differently—not all are pro-resolving, and some fractions may have the opposite effect.4 This makes it essential to test and understand the bioactivity of SPM-rich oils.
Additionally, even though EPA and DHA are the precursors of SPMs, they do not have pro-resolving properties of SPMs.1 EPA and DHA require multiple downstream enzymatic conversions to form 17-HDHA and 18-HEPE, which are further converted into specialized pro-resolving mediators.