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Can a Plant-Based Diet Help Symptoms of Anxiety?

Can a Plant-Based Diet Help Symptoms of Anxiety?

In the present times we live in, anxiety is becoming more and more prevalent. It’s important to learn how to identify symptoms and what we can do about it. Read more to learn about how plant-based foods can help to alleviate some symptoms of anxiety and depression.

Katszen Wellness is Moving February 1st

Katszen Wellness is Moving February 1st

Katszen Wellness is expanding it’s hours and services menu to include Zoom massage lessons, plant-based health coaching, cooking lessons, and more.

Dietary Supplements- Friend or Foe?

Over the last decade, there has been an increased awareness to the food we consume and the impacts that it has one our bodies. Nutrition is increasingly important, and people are looking to more alternative forms of therapy to maintain optimum health without the aid of prescription medications and remedies.

More and more people are turning to supplements, which can provide essential minerals vitamins to support optimal nutrition. In 2016, supplements accounted for 121.6 billion dollars globally with sports related, meal, homeopathic, and specialty supplements having the strongest growth (Morton, 2017)

It’s a fair assessment to say that every person reading this has either been recommended to take some form of vitamin, herb, or mineral or is currently consuming one of these now. Supplements are a great way to supplement nutritional/ dietary needs without having to consume the actual foods that contain them however, unlike pharmaceutical companies that have to endure rigorous testing and efficacy trials (as they should!), supplements are not regulated by the Food and Drug Administration (FDA) and do not go through this testing. In fact, the FDA merely regulates the labeling and marketing of supplements to ensure they are not misleading to consumers but consider supplements to be considered as food and therefore not subject to pre-market approval (McGinley, 2019). It is the responsibility of the manufacturing company to adhere to the rules and regulations established by the Dietary Supplement Health and Education Act (DSHEA) and the FDA (FDA, 2011) with only a small portion of these being tested by third parties to ensure efficacy.

With less than 25% of manufacturing companies actually being tested, only a fraction of those companies is actually delivering the active ingredient you believe you are consuming. Most of supplements do not have the active ingredient and/ or have added fillers to their product. In a study conducted by the University of Guelph in Canada in 2013, DNA tested 44 dietary supplements and found that only TWO companies were free from fillers and substitutions (PBS.org, n.d)

Long story short, if you’re consuming dietary supplements of any kind and you don’t know how to look for quality products, you could be throwing your money away.

 

How do I know what to look for?

 The FDA has recently released a statement acknowledging that the gap between testing and oversight of dietary supplements has grown exponentially and there is an increased need for more strict regulations and governance. Until then, there are ways to increase your odds of purchasing quality supplements.

1.     Third Party Testing/ Independent Lab- If your supplement is being tested in a third-party lab, they will be happy to display this label on their packaging! The United States Pharmacopeial Convention (USP) runs a voluntary program to certify and inspect the quality of a company’s facilities and product (less than 1% of products have this seal). There are also a couple companies that randomly evaluate dietary supplements and post their findings to the public. LabDoor and ConsumerLab.com will provide general results for free and more detailed findings for a fee. 

2.     Health Warnings/ Recalls- Consumers can verify supplements on the FDA website to understand if there are any health claims or sanctions for a particular supplement.  

Additionally, Consumer Reports has a list of supplements that are considered “The Dirty Dozen” because of know health implications, yet these products are still available to purchase. The Federal Trade Commission also has a list that can be found here.  

3.      Is the product too good to be true? If something sounds too good to be true, give yourself some space to pause. The LARGEST offender in the supplement game is supplements that are used for weight loss, body building, and sexual enhancement. Many of these products have been found to have substitutions like unapproved drugs, controlled substances, and possible cancer-causing agents (FDA, 2011)

 

4.     Is there evidence supporting the dietary supplements? The National Institute of Health composes fact sheets for commonly used dietary supplements. PubMed also has an easy to use website where consumers can research supplements to understand efficacy.

 

5.     Do you really need supplements? Could you already be consuming enough of the vitamin or mineral you are supplementing with? It’s always best to consult with your doctor/ dietician to ensure the best course of action.

 

It’s always best to consume the actual food versus taking a supplement, so here is a list of a few essential vitamins/ minerals and natural foods where you can find them:

 

Vitamin A:

Support eye health, growth development, teeth, and skin

Foods: Orange foods like carrots, cantaloupe, sweet potatoes, and melons

Vitamin K: Blood clotting

Foods: Greens! Kale, spinach, brussels sprouts, and broccoli.

B Vitamins: Energy Production, immunity function, and absorption of iron.

Foods: Whole grains, bananas, chili peppers, beans, and potatoes, and yeast

Folic Acid: Cell renewal and prevention of birth defects

Foods: Leafy greens, asparagus, broccoli, citrus fruits, beans, peas, seeds, buts, cauliflower, beets, and corn.

Vitamin C: Strengthens blood vessels, absorption of iron, anti-oxidants

Foods: Oranges, guava, green and red peppers, kiwi, grapefruit, Brussel sprouts

Vitamin D- Bone strength

Foods: You can get limited amounts of Vitamin D from eggs, fish, and mushrooms, though likely not all the vitamin D you require will come from food. The best way to stimulate Vitamin D production is to spend some time in the sun. If you would like more about Vitamin D, read my blog from April, 2018 here.  

This is one supplement that is highly recommended (especially in MN where we are further away from the equator and do not have as much sun exposure)

 

Vitamin E: Supports blood circulation, and protection from free radicals.

Foods: Almonds, sunflower seeds, and tomatoes

 

Calcium: Health teeth and strong bones

Foods: Dairy like yogurt, milk, and cheese. Additionally, tofu and black molasses.

 

 

 

 

 

 

1.     Morton, C. Top Takeaways on the 2017 global supplements market. New Hope Network. (November, 2017) Retrieved from https://www.newhope.com/market-data-and-analysis/top-takeaways-2017-global-supplements-market

2.     McGinley, L. The FDA launches tougher oversight on supplements.  Washington Post. (February 11, 2019) Retrieved from https://www.washingtonpost.com/health/2019/02/11/fda-launches-tougher-oversight-supplements/?noredirect=on&utm_term=.cbe9f574500c

3.     Beware of Fraudulent Dietary Supplements. Food and Drug Administration.  https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm246744.htm. March 2011

4.     National Institute of Health. Dietary Supplements: What you Need to Know. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx

5.     FDA Statement. Feb 11, 2019. Statement from FDA Commissioner Scott Gottlieb, M.D., on the agency’s new efforts to strengthen regulation of dietary supplements by modernizing and reforming FDA’s oversight. Retrieved from https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm631065.htm

6.     Five Questions to Ask before When Considering Health Supplements. https://www.pbs.org/wgbh/frontline/article/five-questions-to-ask-when-considering-health-supplements/

7.      October, 2013. 11 Essential Vitamins and Minerals Your Body Needs. GoodNet. Retrieved from https://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs

Adaptogen Herbs and Benefits

We all have stress. And we all know that there are things that we can do at home in order to combat stress effectively. Get enough sleep. Meditate.  Eat nutritious foods. Exercise. I know, I know!

But what if I am doing all the right things and I am still struggling?

  

Adaptogen Herbs? What is it?

To be considered an adaptogen herb, it must be nontoxic and serve a broad range of benefits for health, specifically to aid with mental and physical stress. Basically, adaptogenic herbs help you adapt.

I started to learn about adaptogenic herbs a couple years ago when I was looking for a natural remedy to aid with my complexion. I was fighting a war with my hormones and couldn’t quite get them to balance out right, which was wreaking havoc on my face.

After a very serious complication with a prescription medication that destroyed my joints, made me lethargic, and inhibited my range of motion (therefore my exercise routine), I was determined to find a natural solution. That’s when I came across adaptogen herbs. Ashwaganda, Holy Basil, and Chaste Berry were the three that seemed to be most effective for what I was trying to resolve. And they did help my skin. Remarkably.

 

So, how does this work?

Adaptogens aid your body’s ability to manage stress effectively. Whether that is dealing with abrupt changes in temperature, noises, tri-atholons, high altitudes, traffic jams or screaming children, adaptogens help to defend the body so that you can ease in and out of stressors without the heavy impact that stress can leave on your body.

 

What impacts does stress have on the body?

Stress can impact all the major systems in your body. Your Musculoskeletal system, cardiovascular system, Gastrointestinal system, and Endocrine system are all impacted by stress. Chronic stress can increase your chances of tension headaches, muscle fatigue, insomnia, high blood pressure, stroke, and more.

Acute stress causes your heart rate to increase while releases adrenaline, noradrenaline, and cortisol to be released. If your body is working under these conditions for too long, it can cause inflammation in your circulatory system, which can lead to long-term problems for heart and blood vessels.

 

Benefits of Adaptogen Herbs

1. Boost immunity 

Adaptogens like chaga mushroom have high levels of beta glucans, a soluble dietary fiber that has been linked to improving cholesterol and heart health.

2. Balance Hormones

Adaptogens support the hormone system and promote relaxation in periods of stress while helping to boost energy when you’re feeling physically and emotionally exhausted.

3. Promotes Cognitive Functions

When there is balance between blood sugar and hormone levels, concentration and focus increase. Siberian ginseng is a great adaptogen that helps to increase focus, concentration, and memory and mental clarity.

4. Powerful Antioxidant

Most adaptogen herbs are packed with antioxidants, phytonutrients, and anti-inflammatory compounds which can assist with athletic recovery and help to protect your heart while lowering cholesterol.  

What kinds of Adaptogens are there and where do I find them?

Adaptogenic herbs typically come in powder or supplement form and can be found at your local co-op, nutrition store, online, or at some health care practitioners’ offices.

 

Here are some of awesome Adaptogen Herbs:

1.     Panax Ginseng

2.     Holy Basil

3.     Ashwaganda

4.     Astragalus Root

5.     Licorice Root

6.     Rhodiola Rosea

7.     Cordycep Mushroom

8.     Chasteberry (Vitex Berry)

9.     Maca Root

 

I love my adaptogen herbs. I do feel more balanced, refreshed, and able to cope with everyday stressors when I am consistently adding these to my routine with healthy nutrition and exercise. I didn’t initially notice the impact on my stress health until after I stopped taking for a few days. Immediately, my coping skills and patience seemed to take a swan dive.

 

So, if you’re feeling a little slow, tired, or foggy, try implementing some herbs into your daily routine and see how they work for you!

 

Medicine Hunter. Adaptogens. Retrieved from http://www.medicinehunter.com/adaptogens

 

Stress Effects on the Body. (2018) Retrieved from http://www.apa.org/helpcenter/stress-body.aspx

 

Zolubaite, M. (June, 2017) 4 Incredible Effects of Adaptogens. Retrieved from:

https://www.indigo-herbs.co.uk/blog/4-incredible-benefits-of-adaptogens

 

Anderson A.D (2008) Assessment and Nutraceutical Management of Stress-induced Adrenal Dysfunction. Integrative Medicine 7(5) 

 

https://books.google.co.uk/books?id=5NbXBhyQGUkC&printsec=frontcover&dq=adaptogen+stimulate+sedate&hl=en&sa=X&redir_esc=y#v=onepage&q=stimulate&f=false

 

http://www.nature.com/nri/journal/v13/n5/abs/nri3430.html

 

http://www.herbalreality.com/herbs/shatavari/

 

https://www.ncbi.nlm.nih.gov/pubmed/19016404

 

https://link.springer.com/article/10.1007/s13225-012-0151-3

 

http://biomedj.cgu.edu.tw/pdfs/2014/37/6/images/BiomedJ_2014_37_6_345_138318.pdf

 

Vitamin D-ficiency

We live in the “Bold North”. The winters are long and sometimes we don’t see the sun for days. Many of us suffer from Seasonal Affective Disorder, which basically means that the winter and lack of sunshine literally depresses many of us.

Some of us are fortunate enough to be able to fly away for a vacation and the term “snowbird” is something we all understand, but what about those of us that are stuck in the frozen tundra until it thaws and gives way to longer days filled with sunshine?

What does Vitamin D do?

Vitamin is important for absorbing calcium and maintaining healthy bones and teeth Vitamin D supports a healthy immune system, brain and nervous systems as well as lung function and cardiovascular health.

It’s also reported to reduce the risk of multiple sclerosis, heart disease, and depression and aids those managing fibromyalgia.

Do I really need Vitamin D?

The fact of the matter is that there are only TWO ways to get vitamin D:

1.     Sunshine

2.     Supplements

You can, indeed, get vitamin in certain foods, but it’s pretty much impossible to consume the amount of vegetables required to gain your daily allowance of vitamin D.

What about sunscreen?

In order to gain the benefit of Vitamin D absorption, you should avoid using sunscreen. But don’t worry, D3 (cholecalciferol) is produced quickly and you can easily gain your daily D3 being in the sun for about half the time it would normally take your skin to burn. Sunshine is, without a doubt, the best way to get your Vitamin D. In the short time you spend in the sun’s rays, you can expect to gain about 10,000- 25,000 IU of Vitamin D!

Other factors to consider:

There are many factors that go into how your body absorbs Vitamin D.  For example:

The darker your skin tone, the longer it takes your body to produce vitamin D. Additionally, your location matters- the closer to the equator you are and the amount of skin you expose, the faster your body is able to produce Vitamin D.

Can you overdose on Vitamin D supplements?

Yes! The recommended allowance of vitamin D is about 600 IU a day. Taking too much vitamin D can cause a rare, but potentially serious condition called hypervitaminosis D, which is a build up of calcium in your blood. Another reason that getting the real thing is the favored option, when available.

Happy Sunshine!

As with everything else, enjoy in moderation. If you know you will be in the sun all day, sunscreen is still recommended, but be sure to let the sun kiss you before applying!

 

 

 

1.     American Association for Cancer Research (AACR). “Oral vitamin D supplements reduced levels of Ki67 in prostate cancer cells.” ScienceDaily, 31 Mar. 2012.

2.     Cannell JJ, Vieth R, Willett W, Zasloff M, Hathcock J, White JH, Tanumihardjo SA, Larson-Meyer E, Bischoff-Ferrari HA, Lamberg-Allardt CJ, Lappe JM, Norman AW, Zittermann A, Whiting SJ, Grant WB, Hollis BW and Giovannucci E. Cod Liver Oil, Vitamin A Toxicity, Frequent Respiratory, Infections, and the Vitamin D Deficiency Epidemic. Annals of Otology, Rhinology & Laryngology Volume 117, No. 11. 2008.

3.     Chen TC, Lu Z, and Holick MF. Photobiology of Vitamin D. In Vitamin D: Physiology, Molecular Biology and Clinical Applications by Holick MF. Humana Press, 2010.

4.     Cusano NE, Thys-Jacobs S and Bilezikian JP. “Hypercalcemia Due to Vitamin D Toxicity.” In Vitamin D, Third Edition, by Feldman D, Pike JW and Adams JS. Elsevier Academic Press, 2011.

5.     Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM; Endocrine Society. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30.

6.     Holick MF. Photobiology of Vitamin D. In Vitamin D, Third Edition, by Feldman D, Pike JW and Adams JS. Elsevier Academic Press, 2011.

7.     Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

8.     Plum LA and Deluca HF. The Functional Metabolism and Molecular Biology of Vitamin D Action. In Vitamin D: Physiology, Molecular Biology and Clinical Applications by Holick MF. Humana Press, 2010.

9.     Reichrath J and Reichrath S. Hope and challenge: the importance of ultraviolet radiation for cutaneous vitamin D synthesis and skin cancer. Scandinavian Journal of Clinical and Laboratory Investigation, 2012.

10.  Smolders J, Hupperts R, Barkhof F, Grimaldi LM, Holmoy T, Killestein J, Rieckmann P, Schluep M, Vieth R, Hostalek U, Ghazi-Visser L, Beelke M. Efficacy of vitamin D(3) as add-on therapy in patients with relapsing-remitting multiple sclerosis receiving subcutaneous interferon beta-1a: a Phase II, multicenter, double-blind, randomized, placebo-controlled trial. J Neurol Sci. 2011 Dec 15;311(1-2):44-9. Epub 2011 May 28.

11.  Tang, JY and Epstein Jr, EH. Vitamin D and Skin Cancer. In Vitamin D, Third Edition by Feldman D, Pike JW, and Adams JS. Elsevier Academic Press, 2011.

12.  Terushkin V., Bender A., Psaty E.L., Engelsen O., Wang S.Q., Halpern A.C. Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes. J Am Acad Dermatol. 2010 June; 62 (6): 929.e1-9.

13.  https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

 

Spring is in the Air

Spring is in the Air

Although we are still getting snow, spring is finally coming and that means we are dusting off our bicycles, rollerblades, and running shoes to jump into outdoor activities. Even if you were stayed pretty active over the winter, chances are that you will be working muscles that you haven’t used for awhile, which may lead to soreness and additional recovery time. Of course, I will recommend that you come and get massage to help aid in the removal of lactic acid and toxins, as well as provide relief for your aching body parts, however, there are additional things that you can do to take care of your body and make sure you don’t induce physical limitations on yourself before we actually feel the warmth of the sun.

Stretching:

Listen. I get it. Stretching is hard to make time for. You figure the most important part of working out is the exercise part. But we also need to stretch after working out.  When you neglect to stretch, you muscles tighten and you restrict your range of motion, decreasing mobility. Then, when you go to use those muscles again, they are weak or limited and you put yourself at risk for injury, join pain, and muscle damage (2013, Harvard Health).

Epsom Salt:

Epsom Salt is one of my favorite tools for relaxing sore muscles. Its main ingredient is magnesium sulfate, which is a natural muscle relaxant and also aids in the body’s removal of toxins and waste. Magnesium can be taken as a supplement, but is best absorbed through the skin, so taking the time to relax in the tub can also be a great way to detox your body and soothe aching muscles and joints. For maximum effect, add 2 cups of Epsom Salt to your bath and soak for 12 minutes.

 

 

 

 

 

September, 2013 The Importance of Stretching. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

 

(n.d.) Health Uses of Epsom Salt. Epsom Salt Council. Retrieved from https://www.epsomsaltcouncil.org/uses-benefits/

Why Massage

Massage has been a practice that dates back thousands of years with origins in China, Egypt, and India. Each culture believed in the vast medical benefits that massage could provide including the ability to heal injuries, relieve pain, and the ability to prevent and cure illnesses. 

Although therapeutic massage has been in practice for thousands of years, it has only been within the last fifty years that massage has been considered therapy in the West and has become increasingly accepted as a form of alternative medicine. Massage and alternate healing is now commonly integrated into people's daily lives as part of a healthy lifestyle regime and is even becoming more and more accepted by insurance carriers and medical practitioners. 

We are becoming an increasingly aware society that is more mindful of the things that we put into our bodies and the paths that we take to recovery on a physical, mental and emotional level. Massage has been proven to provide an Ayurvedic and holistic path to wellness and according to the American Massage Therapy Associate (AMTA) can provide the following: 

  • Relieve stress
  • Relieve postoperative pain
  • Reduce anxiety
  • Manage low-back pain
  • Help fibromyalgia pain
  • Reduce muscle tension
  • Enhance exercise performance
  • Relieve tension headaches
  • Sleep better
  • Ease symptoms of depression
  • Improve cardiovascular health
  • Reduce pain of osteoarthritis
  • Decrease stress in cancer patients
  • Improve balance in older adults
  • Decrease rheumatoid arthritis pain
  • Temper effects of dementia
  • Promote relaxation
  • Lower blood pressure
  • Decrease symptoms of Carpal Tunnel Syndrome
  • Help chronic neck pain
  • Lower joint replacement pain
  • Increase range of motion
  • Decrease migraine frequency
  • Improve quality of life in hospice care
  • Reduce chemotherapy-related nausea (AMTA, 2017)

 

(AMTA, March 16, 2018). 25 Reasons to Get a Massage. American Massage Therapy Association. Retrieved from https://www.amtamassage.org/articles/1/News/detail/3124/25-reasons-to-get-a-massage