Remember when your mom told you to eat your vegetables?  Well, she wasn’t wrong.  Green veggies are great source of magnesium, an essential mineral that plays a crucial role in many aspects of human health and well-being.  Magnesium is necessary for:

Muscle Function: Magnesium is vital for proper muscle function, including muscle contraction and relaxation. It helps regulate neuromuscular signals and supports overall muscle performance, making it important for athletes and anyone engaging in physical activity.

Bone Health: Magnesium is an essential component of bone tissue and is necessary for maintaining healthy bone density. It works alongside calcium and vitamin D to support bone formation and strength, reducing the risk of osteoporosis and fractures.

Heart Health: Magnesium plays a role in maintaining a healthy heart rhythm and supporting cardiovascular function. It helps regulate blood pressure, improve blood vessel function, and reduce the risk of heart disease and stroke.

Energy Production: Magnesium is involved in the production and utilization of energy in the body. It participates in ATP (adenosine triphosphate) synthesis, which is the primary energy currency of cells, contributing to overall energy levels and metabolic processes.

Nerve Function: Magnesium is essential for proper nerve function and neurotransmitter signaling. It helps regulate nerve impulses, muscle contractions, and mood, contributing to a healthy nervous system and mental well-being.

Regulation of Blood Sugar: Magnesium plays a role in insulin sensitivity and glucose metabolism. Adequate magnesium levels can help regulate blood sugar levels, reduce the risk of insulin resistance, and improve overall metabolic health.

Supports Immune System: Magnesium supports a healthy immune system by participating in immune cell function and inflammatory responses. It helps modulate immune reactions and promotes immune system resilience.

Stress Management: Magnesium is known to have calming effects on the nervous system, promoting relaxation and stress reduction. Adequate magnesium levels can help alleviate anxiety, improve sleep quality, and enhance overall mood.

Regulates Calcium Levels: Magnesium helps regulate calcium levels in the body, ensuring a proper balance between calcium and magnesium. This balance is crucial for muscle function, bone health, and overall physiological processes.

Aids in Protein Synthesis: Magnesium is involved in protein synthesis, which is essential for tissue repair, muscle growth, and overall cellular health. It supports the body’s ability to build and maintain lean muscle mass.

The amount of magnesium needed is determined by whether you are a man or woman, your age, pregnancy status, physical activity, and any medications you are taking.  Your physician can help you ascertain your optimal level, and recommend a diet and/or supplementation you may need to reach that level. 

We’ve all done it – Picked up fast food when we didn’t have time to stop and eat. 

Doing this once in a while will not hurt you.  But many people do this three or four times (or more) every week.  We know what it does to the body: weight gain, Type 2 diabetes, increases cholesterol, and many other bad things.  But do you notice that your brain feels “foggy” after eating these foods?

Ultra processed foods, which are typically high in sugar, unhealthy fats, salt, and additives, have been linked to various negative effects on the brain and overall cognitive function. Here are some ways in which ultra processed foods can impact the brain:

Impaired Cognitive Function: Diets high in ultra processed foods have been associated with poorer cognitive performance, including reduced memory, attention, and executive function. This effect is thought to be due to the lack of essential nutrients and the presence of harmful additives in these foods.

Inflammation: Ultra processed foods are often low in fiber and antioxidants while being high in pro-inflammatory compounds. Consuming these foods regularly can contribute to chronic inflammation in the body, including the brain, which has been linked to cognitive decline and neurological disorders.

Increased Risk of Mental Health Disorders: Studies have suggested that diets rich in ultra processed foods may be associated with an increased risk of mental health issues such as depression, anxiety, and mood disorders. The imbalance of nutrients and the impact on gut health are thought to play a role in this relationship.

Obesity and Metabolic Syndrome: Ultra processed foods are a significant contributor to obesity and metabolic syndrome, which in turn can negatively affect brain health. Conditions like insulin resistance, high blood pressure, and dyslipidemia have been linked to cognitive decline and dementia.

Addictive Properties: Some ultra processed foods, especially those high in sugar, fat, and salt, can trigger addictive-like responses in the brain. This can lead to overconsumption and unhealthy eating patterns, further exacerbating the negative effects on cognitive function and overall well-being.

Gut-Brain Axis Disruption: The gut-brain axis refers to the bidirectional communication between the gut microbiota and the brain – the “brain-body connection.” Diets high in ultra processed foods can disrupt this communication, leading to dysbiosis (imbalance of gut bacteria) and potential consequences for brain function and mental health.

Long-Term Cognitive Decline: Chronic consumption of ultra processed foods as part of an overall poor diet may contribute to long-term cognitive decline and increase the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.

Recent studies show that eating an unhealthy diet is likely to lead to overeating.  In other words, it’s a downward spiral – the more processed foods you eat, the more you want to eat, thus exacerbating any damaging effects. 

To mitigate these negative effects, it’s important to prioritize a balanced diet rich in whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting the intake of ultra processed foods, sugary beverages, and snacks high in unhealthy fats and additives can help support brain health and overall well-being.  Remember, you are what you eat!

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin. This means it dissolves in fats and oils but not in water. Because of its fat solubility, it’s more effectively absorbed by the body when consumed with fats or oils.

When vitamin D3 is taken in an oil form, such as in softgel capsules or liquid drops, it enhances its absorption because it mimics the natural environment of the vitamin in the body. The oil acts as a carrier, helping the body to absorb and transport the vitamin more efficiently through the digestive system.

Additionally, vitamin D3 is naturally synthesized in the skin in response to sunlight exposure, and it’s then transported in the bloodstream bound to carrier proteins, many of which are lipid-based. This further emphasizes the importance of consuming vitamin D3 with fats or oils for optimal absorption and utilization by the body.

Overall, encapsulating or dissolving vitamin D3 in oil ensures better absorption and bioavailability, making it more effective in fulfilling the body’s requirements for this essential nutrient.

Vitamin D3, also known as cholecalciferol, is a crucial nutrient that plays various roles in the body. Here are some key benefits of vitamin D3:

• Bone Health: Vitamin D3 is essential for the absorption of calcium and phosphorus in the intestines, which is critical for maintaining strong and healthy bones. It helps prevent conditions like osteoporosis and rickets.

• Immune System Support: Vitamin D3 is known to modulate the immune system, supporting its proper functioning. It plays a role in both the innate and adaptive immune responses and may contribute to the body’s defense against infections.

• Muscle Function: Adequate levels of vitamin D3 are associated with improved muscle function and strength. This is important for overall mobility and can help prevent falls and fractures, especially in older adults.

• Mood and Mental Health: Some studies suggest a potential link between vitamin D3 deficiency and mood disorders, such as depression and seasonal affective disorder (SAD). While more research is needed, maintaining sufficient vitamin D levels may have a positive impact on mental well-being.

• Heart Health: Vitamin D3 may play a role in cardiovascular health by helping to regulate blood pressure and supporting overall cardiovascular function. However, the relationship between vitamin D and heart health is complex and requires further research.

• Weight Management: Some studies suggest that adequate levels of vitamin D may be associated with a lower risk of obesity. Vitamin D receptors are present in adipose (fat) tissue, and its role in metabolism may influence weight management.

• Diabetes Prevention: There is ongoing research into the potential role of vitamin D in diabetes prevention. Some studies suggest that maintaining sufficient vitamin D levels may be associated with a lower risk of developing type 2 diabetes.

• Cancer Prevention: While the evidence is not conclusive, some studies propose that vitamin D3 may have a role in reducing the risk of certain cancers, including breast, prostate, and colorectal cancers. Further research is needed to establish a definitive link.

• Autoimmune Diseases: Vitamin D3 is being investigated for its potential role in preventing or managing autoimmune diseases. It may help regulate the immune response and reduce the risk of conditions like multiple sclerosis and rheumatoid arthritis.

• Pregnancy and Fetal Development: Adequate vitamin D levels are crucial during pregnancy for the proper development of the fetal skeleton. It may also contribute to maternal well-being and reduce the risk of complications.

It is important to remember that Vitamin D3 is a fat-soluble vitamin. This means that it dissolves in fat and is absorbed along with dietary fats in the small intestine. Fat-soluble vitamins are different from water-soluble vitamins, such as vitamin C and the B vitamins, which dissolve in water and are excreted in the urine when consumed in excess.  Vitamin D3 can be stored longer in the body, accumulating in fat tissues and the liver, leading to toxicity if it is taken in excess amounts.  It’s important to strike a balance in vitamin D3 intake, ensuring that it meets the body’s needs without reaching toxic levels.

Health care professionals recommended that you obtain vitamin D from a combination of sunlight exposure, dietary sources, and supplements if necessary.  Unfortunately, there are not many food sources of Vitamin D3.  Salmon, egg yolks, and fortified milk are ways to incorporate this vitamin into your diet, but it may not be enough.

If you have concerns about your vitamin D levels or are considering supplementation, it’s advisable to consult with a healthcare professional who can assess your individual needs and provide personalized recommendations.

Humans have evolved to be extremely adaptable to their environments.  In hunter gatherer times, the food supply was whatever one could find in the area, supplemented by meat if hunting was successful. 

But life was short.  As people began settling down, ranching and farming became common, the food supply became more dependable, and lifespans increased.   In fact, life expectancy is now the highest it’s ever been in the history of the world.

However, in the US life expectancy has declined in recent years.  There are many reasons for this, of course, but one factor we can control is our diet, the foods we put into our bodies every day.

I am often asked, “What is the best diet?”  That is a complicated question.  Put simply, the best diet is the one that provides nutrients your body needs, and one that you can stick with and afford.  You also need to consider your goals.  Do you do a lot of strength training?  Ironman?  Or do you simply want to live a healthy life and feel good? 

The people with the longest, healthiest lifespans in the world live in Japan and around the Mediterranean.  They tend to eat a plant-based diet with seafood and limited amounts of meat.  They also tend to be more active than the average person and prioritize community connections.  In other words, they consume healthy food, exercise, and have strong connections with other people.

The healthiest communities also do not eat fast (junk) food.  As you know, these foods are high in calories and low in nutrients.  There is also evidence that certain aspects of these foods may have addictive qualities.  The combination of fat, sugar, salt, and intense flavors and textures can stimulate the release of the brain chemicals associated with pleasure and reward.  The more you eat, the more you want, leading to the current problems of obesity and its associated health issues. 

I realize, of course, that sometimes you don’t have much of a choice of healthy foods.  Working late, trying to pick up kids from different schools and bring them to different activities, long commutes, and general exhaustion can make cooking at home difficult, to say the least. Slow cookers, meal kits, and healthy meals that require minimum prep may help ease the strain. And some people have jobs that require travel, and the offerings at airports and road stops are not known for their nutritional content.  Some suggestions I offer for travelers are to pack your own healthy snack and meals, and try to order the least unhealthy food on the restaurant menu.  And walk.  Airport terminals are a great place to walk between flights, and most hotels have fitness centers with gym equipment.

The bottom line is to do your best to consume nutritious foods every day.  Some days will be better than others.  And get out and move.  Pick an exercise that you like and do it.  You have to get older; we all do.  After all, what’s the alternative?  But we can be older and healthy if we work at it.

Flu season is upon us.  Additionally, we now have variations of COVID to worry about, as well as all of the unnamed, random viruses out there.  Vaccines can help prevent or lessen the severity of these illnesses, but I get a lot of questions from patients about natural remedies.

Let me start by saying, if I had a cure for the common cold, I’d be the world’s richest person.  I don’t, and I’m not.  But there are many herbs that can help.  It is worth noting that herbal remedies sold out in many stores at the beginning of the COVID pandemic.

So what are the herbs that help to support our immune systems and possibly lessen the severity of a viral infection?

Echinacea (Echinacea purpurea):

Echinacea is often used to support the immune system and is believed to have antiviral

properties. It’s commonly used to reduce the severity and duration of colds.

Garlic (Allium sativum):

Garlic has antimicrobial properties and may have antiviral effects. It’s often used to      support overall immune function.

Ginger (Zingiber officinale):

Ginger has antioxidant and anti-inflammatory properties. While it’s not a direct antiviral,

it may help support the immune system.

Licorice root (Glycyrrhiza glabra):

Licorice root has been studied for its potential antiviral activity, particularly against

certain respiratory viruses. It should be used cautiously due to the presence of

compounds that can affect blood pressure.

Oregano Oil (Origanum vulgare):

Oregano oil contains compounds such as carvacrol and thymol, which have shown

antiviral activity in some studies. It’s important to dilute oregano oil and use it with

caution.

Lemon balm (Melissa officinalis):

Lemon balm has been studied for its antiviral properties, particularly against herpes

viruses. It’s commonly used in topical creams or as a tea.

Astragalus (Astragalus membranaceus):

Astragalus is often used in traditional Chinese medicine to support the immune system.

It’s believed to have antiviral and immune-modulating effects.

Mushrooms

Mushrooms contain bioactive compounds that may enhance overall immune      function.  Reishi, Cordyceps, Shiitake, and others are being studied for their effects on the

immune system.

And, although is a vitamin, not an herb, do not forget Vitamin D3.  Studies show that the level in your body is linked to respiratory health.  Early research shows a correlation between low Vitamin D levels and the severity of COVID, but more work is needed in this area. 

Remember that scientific evidence supporting the use of herbs for treating viral infections may vary, and more research is needed. Additionally, the effectiveness of herbs can vary among individuals. It’s crucial to talk to a healthcare professional before using herbs for antiviral purposes, especially if you are pregnant, nursing, or have underlying health conditions. Herbs should not be used as a sole substitute for conventional medical treatments for serious viral infections.

Anxiety is a natural and adaptive response to stress or danger. It has evolved as a survival mechanism in humans and other animals over millions of years.

Anxiety is thought to have evolved in primitive organisms as a way to respond to threats or potential dangers in their environment.  The “fight or flight” response, which involves increased heart rate, heightened alertness, and the release of stress hormones like adrenaline, helps individuals react quickly to escape or confront potential threats.

As human ancestors evolved and developed more complex brains, the ability to anticipate and prepare for future threats became increasingly important.  Anxiety likely played a role in helping early humans avoid predators, find food, and navigate their environment.

With the development of larger and more complex human societies, the role of anxiety expanded to include social concerns.  Anxiety could have helped individuals anticipate and navigate social conflicts, alliances, and cooperation within groups.  In this context, social anxiety may have developed as a way to help individuals avoid social rejection or exclusion, which could threaten their survival in a group-dependent species.

In today’s modern world, many of the immediate physical threats that early humans faced have been minimized or eliminated.  However, the brain’s anxiety response remains intact, and it can be triggered by various stressors, including work pressures, financial concerns, relationship issues, and more.  In some cases, anxiety can become chronic or excessive, leading to anxiety disorders that may require treatment.

Despite the challenges it can present, anxiety still serves an adaptive role in modern life.

Anxiety can motivate individuals to prepare for future events, make responsible decisions, and take actions to mitigate potential risks.  However, when anxiety becomes chronic or overwhelming, it can interfere with daily functioning and require intervention.

It’s important to note that anxiety exists on a continuum, ranging from normal and adaptive to problematic and pathological. While anxiety has evolved as a survival mechanism, it can become maladaptive in certain situations, leading to anxiety disorders. These disorders can significantly impact a person’s quality of life and may require treatment such as therapy and medication. Understanding the evolutionary origins of anxiety can help us better manage and cope with it in our modern world.

Adaptogenic herbs are a class of botanicals that are known for their ability to help the body adapt to stress and maintain balance in various physiological systems. They have been used for centuries in traditional medicine systems, particularly in Ayurvedic and Traditional Chinese Medicine, to promote overall health and well-being.

Adaptogens are believed to modulate the body’s response to stressors, whether physical, chemical, or biological. They can help reduce the negative effects of stress on the body by promoting resilience and normalizing physiological functions.  These herbs are often referred to as “tonics” because they help balance different systems in the body. They typically have a non-specific action, meaning they can benefit various organs and systems rather than having a specific targeted effect. This versatility makes them valuable for a wide range of health concerns.  They can have normalizing effects on physiological processes, such as blood sugar levels, blood pressure, and hormone production.

Common adaptogenic herbs include ashwaganda, rhodiola, ginseng (Asian and American), schisandra, holy basil (Tulsi), astragalus, eleuthero (Siberian ginseng), licorice root, maca, and cordyceps.

It’s important to note that while adaptogenic herbs are generally considered safe, they may not be suitable for everyone, especially if you have specific health conditions or are taking medications. Consulting with a healthcare provider or herbalist before incorporating adaptogens into your routine is advisable to ensure they are appropriate for your individual needs and circumstances.

Ashwagandha, scientifically known as Withania somnifera, is a popular adaptogenic herb used in traditional Ayurvedic medicine for its potential health benefits. It is often referred to as the “Indian ginseng” due to its adaptogenic properties, which help the body adapt to stress and maintain balance.

Adaptogens help the body respond more effectively to stress, whether physical, chemical, or biological. They can promote resilience and reduce the negative effects of stress.

Research suggests that ashwagandha may lower cortisol levels, the body’s primary stress hormone. This can lead to a reduction in stress and anxiety. Studies also indicate that ashwagandha may have antidepressant effects and help improve mood and emotional well-being.

This botanical may support cognitive function by enhancing memory and reducing cognitive decline, and it may have neuroprotective properties.

Inflammation of the body has been tied to numerous health issues, including cancer and coronary artery disease.  Ashwagandha has anti-inflammatory properties that may help reduce inflammation and promote overall health.

It is believed to boost energy levels, improve stamina, and enhance vitality, making it valuable for individuals dealing with fatigue.

Additionally, some research suggests that ashwagandha can enhance immune function, potentially helping the body resist infections and illnesses.  Studies evaluating the use of Ashwagandha in virus prevention and treatment are ongoing.

As with most herbs, Ashwagandha provides holistic support to our bodies.  The dosage and effectiveness can vary from person to person, so it’s advisable to consult with a healthcare provider or herbalist before using ashwagandha, especially if you have underlying health conditions or are taking medications. Additionally, pregnant or nursing individuals should exercise caution when using herbal supplements like ashwagandha.

Stress can contribute to weight gain through various physiological and behavioral mechanisms. Here’s how stress can be linked to weight gain:

1. Stress Hormones: When you’re stressed, your body releases stress hormones, primarily cortisol. Cortisol can increase appetite and encourage the consumption of high-calorie, comfort foods, often rich in sugar and fat.  It can also impede weight loss by putting your body into “fight or flight” mode.  Let’s face it, when you are face-to-face with a saber-tooth tiger, your body isn’t thinking that now is the time to lose weight.
2. Cravings for Unhealthy Foods: Stress often leads to cravings for foods that provide a quick energy boost, such as sweets and processed snacks. Cortisol can stimulate the release of ghrelin, the hormone that makes us hungry.  Combined with the mental effects of stress, we are then more likely to eat any “comfort” food we can find.  These foods are typically high in calories and low in nutrients.
3. Emotional Eating: Some people use food as a way to cope with stress, a behavior known as emotional eating. The biological mechanism for this response is complicated, but it can lead to overeating and weight gain as individuals turn to food to comfort themselves.
4. Reduced Physical Activity: Stress can sap energy and motivation, making it more challenging to engage in regular physical activity. How many times have you come home from work and felt too tired to exercise?  Unfortunately, a sedentary lifestyle can contribute to weight gain.
5. Metabolic Changes: The effect of chronic stress can affect metabolism in numerous ways.  Continuous release of cortisol can potentially lead to changes in fat storage patterns (especially around the abdominal area), increased appetite, insulin resistance (the precursor to Type 2 diabetes), changes in cholesterol levels, and many other health problems.
6. Sleep Disturbances: Stress often disrupts sleep patterns, which can lead to weight gain, lack of motivation, and general grouchiness. Poor sleep is also associated with changes in hunger hormones and an increased appetite.
7. Reduced Self-Care: During times of stress, self-care activities like exercise and meal planning may take a back seat, leading to less healthy lifestyle choices.

It’s important to note that not everyone responds to stress in the same way. Some individuals may lose weight due to stress-induced appetite loss or use increased physical activity as a coping mechanism. However, for many people, chronic stress can contribute to weight gain and make it more challenging to maintain a healthy weight.

Managing stress through stress-reduction techniques like meditation, yoga, deep breathing exercises, and seeking support from a mental health professional when needed can be crucial for both mental and physical well-being. Additionally, maintaining a balanced diet, regular exercise routine, and prioritizing good sleep habits can help mitigate the impact of stress on weight and overall health.