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Depression and Supplements to Add to your day to fight depression symptoms

Depression  – 5 Supplements to Fight Depression

 

Parts one and two of my articles on depression dealt with the basics of how to control depression symptoms.  As I stated already when symptoms become severe, when they last more than a couple of weeks, when you can’t even get out of bed or function then you need to get professional help.  If your feelings of depression are mild or if they are improving, in addition to the tips mentioned in articles one and two you can add in the following natural supplements to help increase mood.  For many of these supplements I have written individual and more substantiate articles previously and I have included those links after each supplement.

The following are 5 basic tips to help with depression:

  1. Omega 3 – Decreases Anxiety and Depression and acts as a mood stabilizer– Studies suggest that those patients that took Omega 3 Fish oils showed a marked improvement in their depression symptoms. In one study alone 64% of patients who took 10 Gms of Omega 3 over 4 months showed significant improvement in symptoms. In addition, fish oils help play a role in brain function and include both EPA and DHA which many who suffer from depression are deficient in. For more info on the benefits of Omega 3 please check here. https://synergyhealthandwellness.wordpress.com/2016/08/30/omega-3-5-benefits-decrease-depression-anxiety-and-even-pms/                     Unknown
  2. Vitamin D – Recent studies have shown a strong link between depression, fibromyalgia, bipolar and low levels of Vitamin D with symptoms improving with supplementation.  Seasonal affective disorder, commonly seen in Northern countries such as Norway, Sweden, Ireland probably have higher levels of hypovitaminosis than countries located on the equator.  Sadly, according to Dr James Greenblatt Vitamin D deficiency (levels less than <20 ng/ml) are regularly seen in schizophrenia, psychosis, elective mutism and anxiety.  The take away from this is have your Vitamin D25 Level Checked and supplement accordingly with between 600 -800 IU Daily this is assuming that you are getting 450 IU of Vitamin D from food sources (not often easy to do).  Good Vitamin D Food Sources are Salmon, Fish, Mushrooms, Eggs, Fermented Milks, Vitamin D3 Only Capsule 600 – 800 IU daily but please consult with your health care profession.  https://synergyhealthandwellness.wordpress.com/2016/11/05/the-imp ortance-of-vitamin-d-the-dangers-of-vitamin-d-deficiency/

vitamin-d-reduce-infographic

  1. B12 – Low levels of vitamin b12 and other b vitamins have been implicated in depression and these vitamins have been shown to affect brain chemicals, mood and other brain functions. Reasons for low levels of vitamin b12 can stem from poor diet, mal-absorbtion, celiac or Crohn’s disease.  Correcting B12 deficiency starts with correcting diet imbalances. Eating a diet that is rich in b12 plentiful in animal products such as fish, lean meat, poultry, eggs, and low-fat and fat-free milk. Additionally, there are foods that are fortified such as cereals.  If you need to be supplemented 500 mcg by mouth daily is a suggested recommended dose.

 

  1. Theanine – L- Theanine is an amino acid found in Green Tea. Recently L-theanine has been extracted from green tea and is being used to treat both anxiety and depression. L-Theanine works by increasing the synthesis of GABA which in turn leads to increased brain levels of dopamine while decreasing serotonin thereby increasing feelings of calm and wellbeing.

 

  1. Turmeric – Turmeric a beautiful vibrant orange Indian and middle eastern spice has long been used in Ayurvedic and Chinese medicines for its healing properties and health benefits.  Treating everything from infections to inflammation to calming and stabilizing mood its no wonder that western medicine is now paying attention. Fights depression – Some studies have shown that Turmeric worked more effectively than Prozac in tests. Chronic inflammation can decrease serotonin and dopamine levels.  Turmeric is a powerful anti inflammatory and antioxidant agent which can help restore these neurotransmitters and protect the brain, eventually leading to improvements in mood.https://synergyhealthandwellness.wordpress.com/2016/09/05/5-benefits-of-turmeric-anti-inflammatory-anti-bacterial-and-fights-depression/
  1. Maca – Last but not least one of my personal favorite supplements especially for its all round benefits. In recent studies Maca was shown to decrease depressive symptoms I postmenopausal women.  The Fatty acids in maca root support brain function, which may be responsible for stabilizing analytical skills, cognitive function, and rational thinking and depression. Many doctors focused on holistic wellness often recommended omega-3 fatty acids (like the ones found in maca) as a first step toward alleviating certain symptoms associated with depression, anxiety, and stress. https://synergyhealthandwellness.wordpress.com/2016/08/23/maca-decrease-hot-flashes-and-mood-swings

 

Bonus Turmeric Tea Recipe

I’m Irish so Tea to me is a magical elixir with healing properties.  All the problems of the world , all the ailments could be solved with a cup of tea, the thing your Mum would rush to make for you if you had a bad day, had broken up with a boyfriend, had a fight with a best friend.  While I often reach for a cup of Barrys Gold Tea I do make this healing, anti-inflammatory, calming Turmeric tea and actually drink it daily.  I don’t know whether it’s the ritual of boiling the water or steeping the turmeric blend, the aromatic smells and tastes but I always feel an air of calm come over me when I drink it.

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Turmeric Tea – Blend Turmeric Root, Ginger, Lemon Juice into a Paste (I make enough for 1 week and store in Fridge).  Add Cayenne pepper to the paste and add boiling water and natural white honey.  Steep and then strain.

 

 

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

 

 

 

 

 

 

 

 

 


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Depression – 5 Basic things to do !

Depression  5 Tips

IMG_4995[1]5 Tangible or Proactive Basics to Fight Depression

In part one of my Depression series I discussed some strategies to undertake when you initially recognize that you are suffering from depression.  Some people suffer so badly from depression that even seemingly minor and simple tasks such as getting out of bed, dressing, showering or even eating become insurmountable.  These symptoms warrant professional help and the first 5 tips are for those people who are unable to do even the smallest of tasks.

For those who recognize that they are probable suffering from depression I often recommend that they start with very basic yet essentials strategies to help improve symptoms. So many people really want to try to treat their symptoms without medication so I often say do the following 5 things, with 100% commitment to see do your symptoms improve.  Bad diet, lack of exercise and more frequently contribute to the symptoms of depression and how great it is to see symptoms improve or even completely resolve by just changing things in our every day lives.

The following are 5 basic tips to help with depression:

  1. Diet – Simply put, keep it clean. Fish, Chicken, Turkey, Fresh fruits and vegetables, whole grains and unprocessed carbs.  “Clean Foods” tend to be higher in the right vitamins and minerals that aid to decrease depressive symptoms, vitamins  such as B12 and folic acid for example.  For depression with anxiety, try to increase foods that also contain magnesium such as spinach, almonds and kefir.   Avoid sugars and processed foods and alcohol which in itself is a depressant.  In terms of simulants cut out sodas, caffeine’s, even trans fats and hydrogenated oils 52559fbc45c3c.image
  2. Exercise – Increases your endorphins, acts as a distractor taking your mind off depressive thoughts, can get you outside and provides socialization. You can start small just by walking around the block and work up to a 5K, class at the gym, boot camp and more.  Exercise is proven to improve mood and decrease anxiety.  The key to exercise is to start small and build up from there.  Unknown
  3. Hydration – Dehydration can be a major contributor to depression. Production of serotonin in the brain (which determines mood) decreases when there is a water shortage i.e. dehydration leading to depression, stress and anxiety.  In addition, dehydration also depletes other essential amino acids.  Dehydration also places the body under stress and when stressed the body increases production of leading to adrenal fatigue.  So make sure you are drinking enough water to hydrate your body.
  4. Stress Reduction – Meditation, Yoga, or anything that helps you relieve stress , for some that may even be knitting, dancing or getting a massage. Stress reduction techniques don’t need to be expensive nor do they need to take an inordinate amount of time.  Meditation for 5 minutes, 20 minutes gently stretching or 30 minutes listening to music or reading may be all it takes.  Find something that works for you.
  5. Sleep – Is hugely important and good quality, uninterrupted sleep is crucial. Unfortunately lack of sleep contributes to depression and depression contributes to alterations in sleep patterns.  So where to start? Firstly, rule out anything physical that may contribute to poor sleep such as obstructive sleep apnea.  Decrease alcohol and coffee at night and remove all electronics from your room.  For more on sleep see my previous article here http://bit.ly/2dE7N45 images

Basic Behaviors to change, improve on or incorporate: Diet, Exercise, Hydration, Stress Relief, Sleep.

Up next

5 Supplements

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores


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How to halt and even reverse aging ! The Telomere Effect.

How to halt and reverse aging!

1329410057_kim-richards-sandra-bullock-lgDo you ever look at someone and wonder what age they are?  Are you often surprised how some of your high school friends have aged terribly and how others appear to have found the fountain of youth?  We often blame it on our genes, on the hand we were dealt but an amazing new book, The Telomere Effect explains to us how we can maximize the hand we are dealt and minimize the aging process (the crow’s feet, aching joints and sagging skin)

I am always researching and reading the latest and greatest health news.  I have a responsibility as a Nurse Practitioner to stay abreast of the latest research and knowledge as it pertains to my practice.

I have just finished reading The Telomere Effect by Elissa Epel and Dr. Elizabeth Blackburn.  Dr Blackburn discovered telomerase and the role that it plays along with telomeres themselves in not only halting but also reversing the aging process.  Dr Epel is a lifestyle psychologist who specializes in showing how specific lifestyle and psychological habits can improve quality of life slowing down the aging process by direct protection of telomeres.

There is so much crammed into this book that it is hard to pick just 5 Top Tips to halt and reverse aging but here are 5 Snippets and hopefully many of you will buy the book or stay tuned for the Synergy Health and Wellness Seminar Dates!   The premise of the book is that shorter telomeres are an indication of premature cellular aging and what we do or don’t do in terms of diet, exercise, stress, depression and even environmental toxins have a direct effect on telomere length.

Stress:

imagesI love the observation that “Cells are listening to your thoughts”.  According to Epel and Blackburn a small dose of stress does not damage or shorten telomere length but subject the individual to chronic long term stress, stress that is not resolved and these individuals have noticeably shorter telomere length.  Those people who are caretakers or suffering from job burnout or going through a protracted divorce, for example are all subject to severe and prolonged stress.  We all know that inflammation is bad for us but did you know that shorter telomeres promote inflammation.

Recommendation:  Try stress reduction exercises such as meditation, yoga, journaling to reduce the amount of stress in your life.  Even better identify stress triggers and try to negate or minimize them.

Depression & Anxiety:

Like stress depression and anxiety wreak havoc on telomeres and studies show that they shorten telomeres.  The more severe the disorder (think mild versus major depressive disorder MDD) the shorter the telomeres.  More than 350 Million people worldwide suffer from depression and studies show that telomeres are shortened in those with depression and there is also a link to the duration of the depression or anxiety episode.  Telomerase, an enzyme that is secreted in response to shortening telomeres is increased in depressed individuals in an attempt to counteract telomere shortening.

Recommendation:  Early identification and treatment for depression and anxiety is essential.  Treatment modalities such as mindfulness based cognitive therapy and mindfulness itself can also be used in treatment and again modalities such as yoga and meditation have been shown to be effective in the treatment of both depression and anxiety.

Exercise:

images-4Its well known that exercise helps with stress reduction, improves symptoms of anxiety and depression and aids in weight loss – so it’s a no brainer to exercise daily.  What The Telomere Effect reports is that HIIT type exercise programs (think of all the programs available at Synergy Fitness Boca) increase telomerase activity helping to increase telomere length.

Recommendation:  HIIT exercise programs 5 times a week for 30-45 minutes a time will help protect telomeres.  Add in resistance training to your program as well.

 

Diet:

images-3What’s the best diet to protect your telomeres, increase their length slow or reverse the aging process?  Easy!  Fruit, vegetables, wholegrain, fish, chicken, Omega 3 rich foods, alcohol, fat, processed food avoidance.  Also avoid those foods that cause inflammation (these may differ from individual to individual) but cow’s dairy, fatty red meats, cheese, soda, processed and cured meats.

Recommendations: Follow a clean diet with fruits, vegetables and whole grains.  Mediterranean and Okinawa diets are good examples.  Limit alcohol, processed and refined foods!

Vitamins, Minerals, Supplements:

Epel and Blackburn would rather that we get the majority of our Vitamins and minerals from our foods eating those foods high in antioxidants.  But we may not get enough of certain vitamins and minerals from our diets and they suggest that adequate amounts of Vitamins D, B (folate) C, E and Omega 3’s promote telomere length and telomerase.

Recommendations:  Eat plenty of fresh fruit, vegetables, nuts, wholegrain, legumes and low fat proteins such as chicken and fish.  Eat Omega 3 rich food and reduce foods that cause insulin resistance and inflammation.

Sleep:

images-1Lack of sleep, insomnia and sleep deprivation all lead to shorter telomeres.  If you are tired during the day you are not getting enough sleep – Simple as!  But lack of sleep is implicated in depression, anxiety and so much more.  Sleep should be of good quality, the same time each day and for an adequate amount.

Recommendations:  Go to bed at the same time each night, if you tired during the day go to bed earlier.  Avoid alcohol and drugs and for more sleep information check out my previous article on sleep. (http://bit.ly/2dE7N45)

There is so much more in this book than mentioned above and I urge you all to buy it and implement the strategies included.  Stay tuned as we will be doing a more comprehensive lecture on how to halt and even reverse aging by promoting telomere friendly strategies in all areas of our lives.

The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Elizabeth Blackburn and Elissa Epel is published by Orion Spring unknown-1

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores


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New Years Resolutions Prep (Part 1)

5 Great New Years Resolutions Prep

unknownResolution Prep

Clear the Pantry (and the fridge and other cupboards)

Just about one week until New Years and everyone seems to be making all of those New Years resolutions.  Did you know, that statistically most people will have abandoned their New Years resolutions and goals by the 3rd week of January.

Do you want to be more successful beyond the first few days ?  Here are some tips that you can do prior to “D” Day or “R” Day to stave off temptation.

Clear the Pantry ! And the Fridge and other Cupboards !

  1.  What are your goals.  Decide what your goals are ! For example if your goals are to try to eliminate sugar from your diet that means that all cookies, high sugar cereals, even cereal bars and those highly processed foods will have to be dumped.  Throw out the quick boxes of cake and cookie mixes, dump the high sugar yogurts and the cookie dough and lets not talk about pop tarts, ice cream and other frozen treats.  These are the obvious culprits but even unobvious foods like processed apple sauce, ketchup, granulated sugars and sweeteners are all culprits – Stay tuned until tomorrow when we will discuss your replacement food list.  Here are the top 10 offenders:

Granulated Sugars and Sweeteners, Drink Powders and Sodas, Candies, Dried Fruits, Cookies, Cakes, Pies, Jams and Preserves, Cereals, Oatmeals (Packaged), Cereal bars, Ketchup, Ice Cream, Canned Fruits and Syrups

Also check your food labels for the following r high fructose corn syrup (HFCS), genetically modified organisms (GMOs), hydrogenated fats, artificial sweeteners, sugar as the 1st or 2nd ingredient, mono-sodium glutamate (MSG.) and carrageenan and chuck them all.   (Also see my article on Sugar- The other white powder (http://bit.ly/2gczuA2)

thGoal Setting:

  1. Eat Less Sugar, Eat less processed foods, Eat less packaged or boxed items, Eliminate meat, dairy, gluten from my diet, eat less fat.

You can also say that I will eat more fruits, vegetables, nuts and legumes or I will eat clean, I will pack my own lunch for work or school, I will eat clean, I will eat out less often.  These goals are just specific to your diet and eating but you should evaluate, explore and determine goals in all aspects of your life !   Join us on January 7th for a great Goal Setting and Vision Board Class (https://www.facebook.com/events/1530477190301339/) and I will post this class online after January 7th, 2017

Be Brutal

  1. Yes you have to have a heavy hand and a cold heart when cleaning out your pantry (or even closet).  Everything goes.  Be determined and unwavering do everything at once and don’t go back to complete the task – leave no stone or hiding place unturned.

Get a garbage bag – A big One !  

  1. Dump everything that does not comply with your eating and health goals and when you are finished put the garage bag outside.  There is something extremely psychological and detrimental to removing food from a garbage bag or pail.  If you have an issue with waste see number 5

Pick a Food Shelter!  

  1. Pick a food shelter – Look at local shelters and see can you drop off food supplies to the shelter.  But be aware that most places will only take unopened packages.  So all opened goods will still need to be tossed.  Alternatively ask a friend or family member if they want to take your items.

Check Expirations!  

  1.  While you are purging your items check the expiration dates on those items that you are keeping.  Packages of rice and beans that you are keeping may be beyond their shelf life and also need to be tossed.

 

Next Up – A look at those items that you will stock in your fridge and pantry !unknown-1

For any questions or comments you can contact us at www.Synergyhealthandwellness.net or 561-866-1211 or Dolores@synegryhealthandwellness.net


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Sugar ! The “other” White Powder

2619f2b6b8454582_187481430Sugar (and Spice) May not be all things Nice –

 Let’s not Sugar Coat it!

Sugar, has now become the “other” white powder and is associated with systemic inflammation tooth decay, increases in diabetes both in adults and children.  It contributes to Metabolic Syndrome X and obesity.  To add to the problem, in an attempt to substitute with other alternatives a large number of people are turning to sugar substitutes which have been shown to contribute to cancer.   On average Americans consume a staggering 130 lbs. of sugar yearly.  Sugar is found in nearly every food and manufactures of processed foods often sneak in sugar substitutes using names such as malt, high fructose corn syrup, fructose, maltodextrin to name a few.

What is it: a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink. It’s a short chain, water soluble carbohydrate.

Where is it Found:

  1. White Sugar – Calories 16 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein,  2g of Carbs all Sugar with no trace vitamins or elements.  How is it manufactured?  From Sugar cane which is then shredded mixed with water and sometimes a saturated syrup then its crushed between rollers redissolved with chemicals, char filtered and evaporated further then boiled and crystalized removing its color and rendering it right.   Sugar, especially highly processed sugar is used in processed foods, candies, cereals etc.  While we need glucose for energy any excess gets converted to fat by the liver.images
  2. Brown Sugar – Brown sugar is a sucrose sugar product with a distinctive brown color due to the presence of molasses. It is either an unrefined or partially refined soft sugar consisting of sugar crystals with some residual molasses content, or it is produced by the addition of molasses to refined white sugar. Calories 17 in a Tsp, 0 g of fat, cholesterol. Sodium 2 mg, potassium 16mg, protein,   43g of Carbs all Sugar with no trace vitamins or elements.  Basically same refining process except that residual molasses is left behind
  3. Coconut Sugar Mahava  – Calories 15 in a Tsp, 0 g of fat, cholesterol. Sodium, with trace magnesium, zinc and iron, potassium,  0g of Carbs all Sugar with no trace vitamins or elements.  This product is Non-GMO, Organic, its sustainable and unrefined but the bottom line is it is essentially still a sugar.  images-1
  4. Honey – Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein, 17g of Carbs but because it is sweeter than sugar the theory is that people use less.  It contains small trace amounts of vitamins and minerals and there is only one processing tip and that is heating the honey which cuts out 3 refining steps of sugar.
  1. Agave Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein,   2g of Carbs all Sugar with no trace vitamins or elements.  Agave comes from the Agave plant and most Agave in the US comes from the Blue Agave Plant BUT it is as highly processed as high fructose corn syrup, is extremely sweet and at the end of the day while it is a “fructose” its still a sugar and if in excess in the body it does get converted to fat.
  1. Stevia – Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein, 2g of Carbs all Sugar with no trace vitamins or elements.  Stevia comes from the Stevia Plant and its active compound steviol glycosides are sweeter than sugar are calorie free and are effective for those on calorie/carbohydrate controlled diets as steviol does not increase blood glucose levels but beware for most commercially prepared stevia products there are 40 steps in the process using chemicals such as methanol, acetone, ethanol and isopropanol. Many of these chemicals are known carcinogens.   Most brands also use erythritol which is generally obtained from fermented genetically modified corn.
  1. Aspartame & Saccharin & Sucralose – Sugar Substitutes – Used as substitutes to sucrose to sweeten foods and drinks.  Usually zero calorie with no nutritional properties but with links to cancer (with the exception of sucralose) in lab animals prompting FDA warnings that these products are harmful to your health.  I usually do not recommend these products to any patients as a substitute.

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 Recommendations

Sugar is a sugar is a sugar!  In excess it will convert to fat by the liver and be deposited and stored.   Advice use the least processed sugar possible in the smallest amount necessary and always stick with “natural” products and not the sugar substitutes!

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

 

 

 


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The Importance of Vitamin D & the dangers of Vitamin D Deficiency

 

unknownVitamin D Deficiency and 5 Conditions

 

 

 

The Sunshine Prohormone & Vitamin

 

Often called the “sunshine drug” Vitamin D is produced as the skin responds to sunlight activation.  Sadly, low levels of vitamin D have been implicated in stage III Colorectal, lung, breast, thyroid and prostate cancers, immunity responses, mental health, and now obesity.  Clinically I see Vitamin D Deficiency in nearly all of the patients I treat I therefore test for Vitamin D levels routinely in all patients.

 

When I test patients I request a 25-hydroxy vitamin D as this is the most accurate way to measure how much vitamin D is in your body.  A normal range is above 30 ng/ml and I will treat below that number.  Abnormal results are usually due to lack of sunlight and great adherence to sunscreen (yes we do a great job of that in Florida), not enough D in the diet, chronic kidney and liver disease (which I see a lot of in my patient population of Heroin addicts and alcoholics) plus medications such as dilantin, phenobarbital and malabsorption in gastric bypass patients.

 

Deficiency:

 

  1. Immunity: In studies done on Japanese schoolchildren supplemented with Vitamin D versus placebo those supplemented with Vitamin D had 40% lower occurrence of Flu during winter months. Early treatments for TB consisted of light treatments and colds and flus are highest during winter months in Northern climates when Vitamin D levels are lowest and sunlight is shortest supporting a “seasonal stimulus”

 

  1. Cardiovascular– If your Vitamin D Levels are low, studies suggest your chances for heart disease are much greater.    Men with low levels of Vitamin D are at greater risk for Heart Failure, Sudden Cardiac Death, Stroke, Cardiac Disease and more.  Vitamin D is associated with the functioning of calcium which of course is linked to vascular health, blood pressure and artery health which does explain the link

 

  1. Psychiatric– Recent studies have shown a strong link between depression, fibromyalgia, bipolar and low levels of Vitamin D with symptoms improving with supplementation.  Seasonal affective disorder, commonly seen in Northern countries such as Norway, Sweden, Ireland probably have higher levels of hypovitaminosis than countries located on the equator.  Sadly, according to Dr James Greenblatt Vitamin D deficiency (levels less than <20 ng/ml) are regularly seen in schizophrenia, psychosis, elective mutism and anxiety.

 

  1. Orthopedic- Vitamin D is important for people with osteoporosis. Studies show that calcium and vitamin D together can increase bone density in postmenopausal women. Vitamin D also helps with other disorders associated with weak bones, like rickets.

 

  1. Endocrine – This is actually a little complicated so I will try and simplify it here – please feel free to call or text me for clarification if you need – Simply put in Type 2 Diabetes patients were found to have low levels of Vitamin D indicating to researchers that there was a possible link between low levels of Vitamin D/Type 2 Diabetes/ Pancreatic Beta Cell Function.  Additionally, low levels of Vitamin D also played a part in insulin function and inflammation.   Researchers think there is a “switch” in Vitamin D that that turns “on” Pancreatic Beta cells making them work to secrete Insulin.  So Low Levels Vitamin D – No Beta Cell Activation – Low Levels Insulin – Increased Sugar Levels – Increased Diabetes – Increased Obesity Levels (Disclaimer – this is a VERY simplistic, translated explanation) Take away – Helps with Weight Loss

 

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Outlook:

The take away from this is have your Vitamin D25 Level Checked and supplement accordingly with between 600 -800 IU Daily this is assuming that you are getting 450 IU of Vitamin D from food sources (not often easy to do).  Good Vitamin D Food Sources are Salmon, Fish, Mushrooms, Eggs, Fermented Milks, Vitamin D3 Only Capsule 600 – 800 IU daily but please consult with your health care professional.

vitamin-d-reduce-infographic

Sunlight:  Get 20 – 30 Minutes of Sunlight Daily .

 

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

 

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net


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Don’t Panic – but so many of us do !

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5 Tips to decrease possibility of Panic Attacks!  Don’t Panic ! but so Many of us Do!

Most people don’t know that I suffer from debilitating panic attacks and I have done so for about 5 years.    Panic attacks can happen to anyone and for no apparent reason.  They come on completely unexpectedly and can also leave and subside the same way.   Some attacks can be mild and you can get them under control while some are so debilitating that sufferers can and do end up hospitalized.  Nearly 6 Million people (females more than males) suffer from Panic disorder so its not unusual when you admit to panic attacks that many people will tell you that they too suffer!

What does a Panic Attack feel like?

Symptoms such as palpitations, chest pain, shortness of breath, dizziness extreme fear and anxiety, numbness and tingling, feeling as if you are disconnected, trembling, sweating, shivering, inability to articulate words – but mostly there is a sense of overwhelming fear or impending doom, a complete disconnect from reality, a fogginess and “blackness !  The following are 5 Things that we all should be doing that help keep Panic Attacks at bay.  If the attacks are debilitating and severe, though, you should see your healthcare professional for additional strategies to understand, treat and control attacks.

  1. Water – What happens when you’re dehydrated. Your blood pressure drops and the body compensates by increasing your heart rate to pump fluids faster to essential organs.  That feeling of increased or racing heart actually mimics the feeling of panic and in addition with a faster heart rate most people feel “light-headed” which contributes to fear and anxiety.  If you are dehydrated cells are not being nourished and in addition hormones are not being effectively transported to cells – in short the body is not functioning optimally at any level.  The trick is to not get to the point of dehydration.
  2. Food– Alcohol, coffee, excess sugar, processed foods, energy drinks should all be avoided as all contribute to anxiety symptoms. You should consume foods that are rich in B Vitamins such as chicken, leafy greens and legumes, rice, nuts and eggs.  In addition, foods high in tryptophan’s are precursors to serotonin a calming neurotransmitter so turkey, oats, soy and nuts are good sources (though studies do not prove whether this crosses the blood/brain barrier).  Eat salmon and foods high in Omega 3’s which are proven to boost mood and proteins which also boost mood such as eggs, soy, beans and nuts.  Are you seeing a pattern here?  No processed foods, foods are low in sugar and are in their natural states – so avoid dyes, additions and chemicals!
  1. Sleep – One of the most debilitating things is lack of sleep. Being tired makes you feel edgy, irritable and anxious.  You see lack of sleep fires up the brains amygdala which is responsible for emotional processing.  Repeated sleep deficit actually causes a cumulative effect.  Studies at Berkeley have shown that Sleep Therapy can actually reduce or ameliorate anxiety and panic (http://news.berkeley.edu/2013/06/25/anticipate-the-worst/).  So what can we do?  In a previous article we discussed sleep http://bit.ly/2dE7N45 so please look at sleep strategies here.  But try to go to bed earlier and a pre-determined time, avoid alcohol and heavy food before bed, keep room cool and dark for better sleep.
  1. Exercise – So where do you start? Exercise is a no brainer in that it reduces stress, releases endorphins, improves mood, decreases stress and tension.  For those that suffer with panic attacks exercise can relieve the associated tension and pent up nervous energy and jitters.  Done regularly, exercise can keep panic attacks at bay decreasing both frequency and intensity.  In addition, exercise has been demonstrated to improve how people see and feel about themselves – the better you feel about yourself the less likely you are to let thoughts of panic and fear invade your mind. 
  1. Supplements – Supplements such as Omega 3, B Vitamins especially thiamine (B1), B12,) Maca, & Magnesium all help to ward off depression and anxiety. Valerian Root, St. Johns Wort and Kava have also been shown to decrease stress, nervousness and irritability.  As with any medication you should consult with your nurse practitioner or doctor prior to starting any of these supplements as a comprehensive review of all your medications should be done to ensure there are no adverse interactions.

I call the above 5 items my “Back to Basics” list for panic attacks.  If you consistently improve each of these areas, you should also decrease the intensity and frequency of your panic attacks.  If you feel that your signs and symptoms are not improving, then you absolutely need to see a healthcare professional.

Outlook:

From a personal stand point, there is hope and effective treatments available but it can take time to see a difference.  My approach is to try and implement all five of the above strategies into your life.  If you follow them consistently you should see improvement.  If, however you don’t then you will need to follow up with your health care professional.  While doing the above it is also a good idea to have your labs checked especially thyroid and B vitamin levels amongst other things.

For Loved ones or significant others:

Unfortunately, when a person is in the midst of severe panic attacks it is often hard to reason or rationalize with the sufferer that everything will be ok.

Try to be empathetic and understanding

Try to get the individual to focus on something such as breathing or distract them

At all costs ensure that the person suffering from the panic attack understands that you are “there” for them and that they are safeimages-2

Don’t judge

Don’t patronize (you’re being ridiculous)

Don’t minimize

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net