Since breaking my ankle I’ve been trying to lose the 10 pounds I gained sitting around with my foot up and my mouth open. Everyone keeps telling me to eat protein, fruits and vegetables – limit the carbs. I keep telling everyone when I eliminate, (confession, I’ve never COMPLETELY eliminated, “reduced” is a better word) simple carbohydrates I get depressed.
FINALLY! I’m vindicated! YES! YES! YES!
“There are people we call carbohydrate cravers who need to eat a certain amount of carbohydrates to keep their moods steady,” said, Judith Wurtman, MIT researcher. “Carbohydrate cravers experience a change in their mood, usually in the late afternoon or mid-evening. And with this mood change comes a yearning to eat something sweet or starchy.”
“Thus, it’s not just a matter of will power or mind over matter; the brain is in control and sends out signals to eat carbohydrates. (YES!) . . . if the carbohydrate craver eats protein instead, he or she will become grumpy, irritable or restless. (YES!, YES! ) Furthermore, filling up on fatty foods like bacon or cheese makes you tired, lethargic and apathetic. Eating a lot of fat, she said, will make you an emotional zombie.
“When you take away the carbohydrates, it’s like taking away water from someone hiking in the desert,” (YES! YES! YES!) Wurtman said. “If fat is the only alternative for a no- or low-carb dieter to consume to satiate the cravings, it’s like giving a beer to the parched hiker to relieve the thirst — temporary relief, but ultimately not effective.”
“Carbs are essential for effective dieting and good mood”, Wurtman says.(SHE IS SO SMART!)
This is what is happening in my brain.
“When you stop eating carbohydrates, your brain stops regulating serotonin, a chemical that elevates mood and suppresses appetite. And only carbohydrate consumption naturally stimulates production of serotonin.
“When serotonin is made and becomes active in your brain, its effect on your appetite is to make you feel full before your stomach is stuffed and stretched,” said Wurtman. “Serotonin is crucial not only to control your appetite and stop you from overeating; it’s essential to keep your moods regulated.”
“Antidepressant medications are designed to make serotonin more active in the brain and extend that activity for longer periods of time to assist in regulating moods. Carbohydrates raise serotonin levels naturally and act like a natural tranquilizer.”
Wurtman’s husband, Richard Wurtman and John Fernstrom**, “discovered that the brain makes serotonin only after a person consumes sweet or starchy carbohydrates. But the kicker is that these carbohydrates must be eaten in combination with very little or no protein, the Wurtmans’ combined research determined.”
“So a meal like pasta or a snack of graham crackers will allow the brain to make serotonin, but eating chicken and potatoes or snacking on beef jerky will actually prevent serotonin from being made. (YES! YES! YES! YES!) This can explain why people may still feel hungry even after they have eaten a 20-ounce steak. Their stomachs are full but their brains may not be making enough serotonin to shut off their appetites.”
“And what do protein dieters (especially women) miss most after the second week? Carbohydrates. Women have much less serotonin in their brains than men, so a serotonin-depleting diet will make women feel irritable.”
I love Judith and Richard Wurtman almost as much as I love carbohydrates
*Judith Wurtman, director of the Program in Women’s Health at the MIT Clinical Research Center
**Richard Wurtman, Cecil H. Green Distinguished Professor at MIT and the director of the Clinical Research Center, along with former graduate student John Fernstrom
What is your preference?
Some research suggests that ingredients in chocolate chip cookies may have additive properties. Take sugar: Evidence in humans shows that sugar and sweetness can induce rewards and cravings comparable in magnitude to those induced by addictive drugs, including cocaine.
Texture and flavor: Key to a cookie’s addictive characteristics
A happy indulgence
There are a whole host of diseases from auto-immune to arthritis that are increasingly being linked to inflammation. And there is more and more in the news about the cognitive benefits of turmeric on Alzheimer patients and the anti-inflamatory effects of ginger and cinnamon.
Here’s a beverage I drink with those spices. It’s quite good.
(Dr Sanjay Gupta drinks this every evening as a tea for calming.)
1 cup almond milk – either vanilla or chocolate
1/2 tsp turmeric
1 tsp cinnamon
1/4 tsp ginger
1 tsp honey to drizzle over top (No need for honey if using chocolate)
Heat the almond milk in microwave. Stir in spices. Drizzle honey on top. (You can add a packet of Stevia to the mix if you like your drinks sweet)
I buy bulk turmeric, cinnamon and ginger in the market and mix up a batch to have on hand.
With the mixture I add 1-3/4 tsp of mixed spices to one cup of almond milk.
Michael Greger M.D. and NutritionFacts.org.
“There are 10 times more cells from microorganisms like bacteria and fungi in and on our bodies than there are human cells. But these tiny compatriots are invisible to the naked eye. . . . artist Ben Arthur gives a guided tour of the rich universe of the human microbiome.”
Fun to watch and informative!
YOUR body is host to 101 fungal species, with each person harboring between 9 and 23 strains.
“A growing number of researchers feel that alongside bacteria, the fungi that inhabit our bodies – or, collectively, the “mycobiome” — may also be influential in both our well-being and, at times, disease.”
If your fungi are out of balance it’s not healthy.
“Even when we are alone, we are never alone. We exist in symbiosis — a wonderful term that refers to different organisms living together. Some animals are colonised by microbes while they are still unfertilised eggs; others pick up their first partners at the moment of birth. We then proceed through our lives in their presence. When we eat, so do they. When we travel, they come along. When we die, they consume us. Every one of us is a zoo in our own right — a colony enclosed within a single body. A multi-species collective. An entire world.”
Changes in our resident microbiota and their collective genome — called the microbiome — have been linked with a wide range of diseases, from various forms of arthritis to depression. At this point scientists tend to focus on which bacterial species might hinder or maintain health.
But our biota comprises a menagerie of microbes. And a growing number of researchers feel that alongside bacteria, the fungi that inhabit our bodies may also be influential in both our well-being and, at times, disease.
Fungi Out Of Balance
A Telltale Sign For Unwanted Fungi
- French researchers distinguished the fungi present in healthy human lungs compared with those afflicted with cystic fibrosis. Aspergillus was most prevalent in the lungs of healthy people, whereas various Candida species dominated in those afflicted with CF and other lung disorders.
- UCLA professor David Underhill found that mammalian fungi interact with the immune system to control inflammation in the gut.
- Mice in which the gene encoding for Dectin-1 was inactivated and in which colitis was induced came down with far more severe disease than mice with the active gene. With these findings in hand they then identified a Dectin-1 gene variant in humans that predicted a severe form of inflammatory bowel disease called ulcerative colitis.
- Recent unpublished findings by Ghannom’s lab show that an interaction between fungi and bacteria in the gut aggravates the body’s autoimmune response in Crohn’s disease, another form of inflammatory bowel disease.
- In collaboration with a group at Cleveland Clinic, Ghannoum also beginning to show that oral fungal populations are different in people with head and neck cancers.
- Recent research found that autoimmune arthritis can be induced in mice injected with certain compounds found in fungal cell walls.
“None of these factors are working in isolation . . .it’s probably a confluence of them all interacting with each other and with us – what we eat, what kind of nutrients they have, genetic influences and how our immune system reacts to both fungi and bacteria in the gut.”
“We’re in a stage where we’re recognizing the biological significance of the fungi in our systems to help develop a common language and set of research approaches,” Underhill says. “Soon, hopefully, we’ll know how they can be good for us, bad for us and manipulated to our benefit.”
“There’s a certain beauty in our biologic cooperative; a reminder that mammalian life is complicated and communal, and that in nature imbalance has consequences. But perhaps tinkering with our fungal dwellers will one day help restore our biologic balance and fend off disease.”
Read the entire article The Human Body’s Complicated Relationship with Fungus.
You’re feeling depressed. What have you been eating?
Psychiatrists and therapists don’t often ask this question. But a growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains, fish and unprocessed lean red meat—can prevent depression. And an unhealthy diet—high in processed and refined foods—increases the risk for the disease in everyone, including children and teens.
The findings are spurring the rise of a new field: nutritional psychiatry.
“Now recent studies show that a healthy diet may not only prevent depression, but could effectively treat it once it’s started.
“Researchers, led by epidemiologist Felice Jacka of Australia’s Deakin University, looked at whether improving the diets of people with major depression would help improve their mood. They chose 67 people with depression for the study, some of whom were already being treated with antidepressants, some with psychotherapy, and some with both. Half of these people were given nutritional counseling from a dietitian, who helped them eat healthier. Half were given one-on-one social support—they were paired with someone to chat or play cards with—which is known to help people with depression.”
“After 12 weeks, the people who improved their diets showed significantly happier moods than those who received social support. And the people who improved their diets the most improved the most. (The study was published in January 2017 in BMC Medicine).”
“A second, larger study drew similar conclusions and showed that the boost in mood lasted six months. It was led by researchers at the University of South Australia and published in December 2017 in Nutritional Neuroscience.”
“And later this month in Los Angeles at the American Academy of Neurology’s annual meeting, researchers from Rush University Medical Center in Chicago will present results from their research that shows that elderly adults who eat vegetables, fruits and whole grains are less likely to develop depression over time.”
Scientific evidence aside . . .
My dad lived to 93 . . . it might be prudent to follow his dietary regime.
Source: The Wall Street Journal, The Food That Helps Battle Depression by Elizabeth Bernstein
“Telomeres – the caps at the end of our chromosomes – protect the DNA within our cells. The longer our telomeres, the less our likelihood of chronic disease and signs of aging.”
“Dr. Blackburn and Dr. Elissa Epel’s research* shows that the length and health of one’s telomeres are a biological underpinning of the long-hypothesized mind-body connection. They and other scientists have found that changes we can make to our daily habits can protect our telomeres and increase our health spans (the number of years we remain healthy, active, and disease-free).”
Lifestyle factors known to modulate aging and age-related diseases might also affect telomerase activity and have all been linked to shorter telomeres.
- Insulin resistance
- Cardio-vascular disease processes (related to oxidative stress and inflammation)
- Exposure to pollution
- Lower physical activity
- Psychological stress
- Unhealthy diet
You can counteract your “biological clock” by reactivating telomerase through diet and lifestyle interventions
With intensive lifestyle modification, a low fat diet, regular physical activity, and mental stress reduction (by yoga and meditation), telomerase activity increases significantly in peripheral blood mononuclear cell.
Specific nutrients provide all the necessary building blocks to support telomere health and extend lifespan like:
- Vitamins (B, D, E, C)
- Polyphenol compounds such as resveratrol
- Grape seed extract
Rich in those vitamins and minerals and a good source of antioxidants are foods like: Tuna, salmon, herring, mackerel, halibut, anchovies, cat-fish, grouper, flounder, flax seeds, sesame seeds, kiwi, black raspberries, green tea, broccoli, sprouts, red grapes, tomatoes and olives. “These, combined with a Mediterranean type of diet containing fruits, vegetables and whole grains would help protect our chromosome ends [62–70].”
*The Telomere Effect, A Revolutionary Approach to Living Younger, Healthier, Longer by Dr. Elizabeth Blackburn, Dr. Elissa Epel “A groundbreaking book coauthored by the Nobel Prize winner who discovered telomerase and telomeres’ role in the aging process and the health psychologist who has done original research into how specific lifestyle and psychological habits can protect telomeres, slowing disease and improving life.”
Here’s the good news
Eat nuts for your health
Pecans, walnuts, cashews
macadamias, if you choose
Just remember please
Peanuts are not nuts
They’re legumes, just like peas
no ifs, ands or buts
The analysis of tree nut consumption included 826 patients. Previous studies showed positive associations between regular consumption of nuts reduction in cardiovascular disease and cancer, as well as a reduced risk of type 2 diabetes, metabolic syndrome, and insulin resistance.*
The results showed that patients who consumed two or more 1-oz servings of nuts weekly had a 42% lower risk of cancer recurrence and a 57% lower risk of death from any cause during the follow-up period.
“The associations were limited to tree-nut intake and were not significant for consumption of peanuts or peanut butter,” said Fadelu. “The biologic mechanism is unknown but is likely related to the effect of nuts on insulin resistance.”
*Temidayo Fadelu, MD, of Dana-Farber Cancer Institute in Boston.
I had chronic medical conditions (fibromyalgia/heart arrhythmia) lurking in my body long before I was aware of them. Just recently I went for an adrenal check-up wondering if that was part of my chronic fatigue. The doctor said my adrenals were fine – I breathed a sigh of relief. He went on to announce that I had Hashimoto’s Disease. I was floored to learn my immune system was destroying my thyroid gland without even telling me.
What do heart disease, obesity, rheumatoid arthritis, diabetes, gout, asthma, and other chronic conditions have in common? Inflammation!
Get the facts about inflammation and what it’s doing to your health BEFORE it kicks you where it hurts.
The Dangers of Inflammation*
There are two kinds of inflammation—acute (short-term) and chronic (long-term). While acute inflammation is an essential part of the healing process, chronic inflammation can lead to many of the health conditions plaguing people today.
Linked to chronic disease. It turns out inflammation is a key player in a wide range of chronic diseases, including heart disease, diabetes, metabolic syndrome, psoriasis, and inflammatory bowel disease.
Allergies can lead to inflammation. Sometimes the immune system becomes hypersensitive to allergens like dust and pollen. Repeated exposure to these allergens can lead to inflammation, which, left unchecked, can cause tissue damage.
Inflammation and your joints . In the case of rheumatoid arthritis, the body’s immune system attacks itself, leading to inflammation that can damage tissues. The inflammation associated with gout can, over the long-term, cause joint damage and a loss of mobility.
The effect of inflammation on the brain. Even your brain is susceptible to inflammation. inflammation can alter blood flow to the brain, leading to tissue damage and cognitive decline. Inflammation can also lead to the creation of damaging proteins linked to Alzheimer’s.
Besides medicines, there are powerful anti-inflammatory “influencers”—such as eating fruits, vegetables, and nuts, minimizing stress, getting more sleep, and quitting smoking—which can help you take charge of chronic inflammation and prevent or reduce its damaging effects.
*Understanding Inflammation. guide from the experts at Harvard Medical School
Dark chocolate, cocoa powder, cinnamon, olive oil, eggs are good for you. Sneak in a bit of veggies and you’ve got health food!
Double Chocolate Zucchini Brownies
2 cups zucchini, grated (Grate very fine so your brain doesn’t recognize anything healthy
1/2 cup olive oil
1/2 cup honey or agave nectar
1 teaspoon vanilla extract
1 3/4 cup flour (white, spelt, whole wheat – different flours = different textures)
1/2 cup unsweetened cocoa powder
1/2 teaspoon salt
1 1/2 teaspoon baking powder
1/2 teaspoon cinnamon
2 cups semi-sweet chocolate chi[ps
Add Walnuts, flax seed or chia seeds (optional health foods)
Preheat oven to 350 degrees.
- Grease an 8 x 8 inch baking pan.
- Grate zucchini. Press with a paper towel to remove excess moisture. Fluff with a fork.
- In a large bowl, beat together oil, eggs, agave or honey and vanilla. Add zucchini.
- In a separate bowl, combine flour, cocoa, salt, baking powder and cinnamon. Stir to combine.
- Add dry mixture to the wet/zucchini mixture. Stir to combine. Add chocolate chips.
- Pour batter into prepared pan.
- Bake 30-40 minutes or until a toothpick inserted in the center comes out clean.
How to Save Your Precious energy, lower your level of confidence, decrease productivity and be dumber. Start by avoiding 6 simple things and be on your way!
Stop reading! (no, not this post, stop reading books)
People who read often gain empathy for others, somethings that is helpful if you want to be an effective leader, which as we all know takes inordinate energy that can be used more effectively. Reading also keeps you mentally sharp which can be painful in troubled times. Dumb and dull can be cultivated. Try just laying about.
2. Do not sleep so much!
With less sleep your ability to plan, reason, organize and make decisions decreases. Neuroscientists have found that after being awake for 16 hours your ability to focus and your executive-function decrease. BUT your awake time will allow you to stream more favorite shows. If you question this stay awake as long as you can and watch your productivity lower as your entertainment time increases.
3. No more fruits and vegetables!
Mental energy is affected by what you eat. Getting a lot of micronutrients, minerals and vitamins you get from foods, such as fruits and vegetables, helps give you health and energy to be more productive. Stay away from them if you are already too energetic. Stick with cakes and cookies for short term boost instead (Read about that here).
4. Do not look at new ideas . . .
. . . or go to new places. Stay with the familiar and do not look to other fields for inspiration. Doing novel things can change your brain chemistry and even the way you see the world. Curiosity can make you more productive and expand your world but will take away from valuable Facebook and Twitter time. Remember! What you don’t know can’t hurt you.
5. Quit learning!
Stay in your comfort zone where it is familiar and stress free. That is where your mind will go soft, your memory less sharp and you can relax. The Journal of Psychological Sciences published research showing that activities that demand hard thinking and new activities improves your memory. BUT who needs memory to enjoy the mundane . . . so do not take up new hobbies, learn a new useless language or play a musical instrument badly . . .
6. No more exercising!
When you get your body moving, you’re creating energy. Yes, it will also lead to increased productivity, crease confidence, helps with aging, mental and physical health but it takes up your valuable time. Even walking 30 minutes a day can ruin your chances of catching your favorite show or reading the latest “tweet”.
6 Tiny Habits That Will Make You Smarter, Confident, and More Productive
Attaining and keeping a level of high performance requires a commitment to these 6 tiny habits.
Sharon Bonin-Pratt is an artist, writer and one of the most compassionate people I know. On her Ink Flare blog she often posts about her journey with her mother who has Alzheimer’s disease. Shari’s poignant and personal account has made me all the more aware of research and issues surrounding this punishing disease.
Since we believe that “food is medicine” here’s research that impacts not only Alzheimer’s but all brains.
“Consuming grapes twice a day for six months protected against significant metabolic decline in Alzheimer-related areas of the brain in a study of people with early memory decline. Low metabolic activity in these areas of the brain is a hallmark of early stage Alzheimer’s disease.”
“Study results showed a grape-enriched diet protected against the decline of metabolic activity. Additionally, those consuming a grape-enriched diet also exhibited increased metabolism in other areas of the brain that correlated with individual improvements in attention and working memory performance, compared to those on the non-grape diet. Results of the randomized controlled research study, conducted by the University of California, Los Angeles, were recently published in Experimental Gerontology.”
“The study examines the impact of grapes as a whole fruit versus isolated compounds and the results suggest that regular intake of grapes may provide a protective effect against early decline associated with Alzheimer’s disease,” said Dr. Daniel H. Silverman, lead investigator of the study.
“In the study, subjects with early memory decline were randomly selected to receive either whole grape powder – equivalent to just 2 ¼ cups of grapes per day – or a polyphenol-free placebo powder matched for flavor and appearance. Cognitive performance was measured at baseline and 6 months later. Changes in brain metabolism, assessed by brain PET scans, were also measured at baseline and 6 months later.”
“The results showed that consuming grapes preserved healthy metabolic activity in the regions of the brain that are affected by the earliest stages of Alzheimer’s disease, where metabolic decline takes hold. Subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in cognition and working memory performance.”
“Grape polyphenols help promote antioxidant and anti-inflammatory activities. Research suggests that grapes may help support brain health by working in multiple ways – from reducing oxidative stress in the brain to promoting healthy blood flow in the brain to helping maintain levels of a key brain chemical that promotes memory to exerting anti-inflammatory effects.”
Read the entire article, click here: Grapes Benefit Brain Health
Decades ago, when every one of the ten thousand doctors I saw (ok, so I exaggerate . . a bit) pronounced me “fit as a fiddle” despite the crushing pain, depression and fatigue I was experiencing. I decided the only explanation was my body was inhabited by alien creatures. Turns out my diagnosis may have been close to the truth.
“As researchers turn their microscopes to these hidden environments, they have discovered something remarkable: There’s an entire ecosystem of bacteria and a vast neural network operating in our guts. This ecosystem is our second brain, and comprises some 100 million neurons, more than the spinal cord. This is not a thinking brain—it does not reason, write poetry, or solve multi-linear regressions—but mounting evidence suggests that your gut’s health strongly influences your mood.”
“The enteric nervous system is a mesh-like network of neurons that lines the entire digestive track. It causes the sensation of nervous butterflies or a pit in your stomach that are innate parts of our psychological stress responses. Up to 90 percent of the cells involved in these responses carry information to the brain rather than receiving messages from it, making your gut as influential to your mood as your head is. Maybe even more.”
Even crazier is that our second brain is actually only half of us. Inside the digestive system, the enteric nervous system mainly communicates with bacteria. These are completely separate creatures that make up our microbiome, and there are just as many of them inside of us as our own human cells.
“Our gut bacteria have evolved with us since birth. They help digest our food and fight off unfriendly outsiders like viruses and molds. To keep us healthy they need to be healthy and plentiful as well. When they’re not, we feel it: This biomass of bacteria communicates with important neurotransmitters embedded throughout our enteric nervous system to send messages that influence the way we feel.”
“This could herald good news for those who suffer from anxiety or depression. Studies indicate that those with healthy and diverse gut microbes are less likely to suffer from either malady. And many of us who grew up in too—clean environments, frequently took antibiotics, and ate junk food have a decidedly unhealthy microbiome. So changing one’s diet could well benefit far more than your waistline.”
“If you’ve seen the term “probiotics” recently, this is why. Probiotics are foods that nourish and promote your biome. They’re foods cultured with the strains of healthy bacteria. Yogurt is a cultured food. Unfortunately, many grocery store yogurts are little more than a thickened, sweetened milk product. But yogurt that lists strains such as Lactobacillus acidophilus and Bifidobacterium lactis actually contain the healthy bacteria your gut needs. “Prebiotic” foods, meanwhile, support a healthy gut ecosystem in which your bacteria can thrive. Together, prebiotic and probiotic food help keep your second brain full of the vibrant bacterial community it needs to function.”
Some gut-healthy foods – yogurt, sauerkraut & dark chocolate
“How exactly these gut-healthy foods help manage depression is not yet totally clear. The science on the gut-brain connection is still young, especially as it relates to our mood. But studies continue to find promising correlations. There is evidence that a healthy gut can curb inflammation and cortisol levels, lower your reaction to stress, improve memory, and even reduce neuroticism and social anxiety.”
Article from Huffington Post
Good News for Kitty!
Sugar Increases the “happiness” neurotransmitter serotonin.
This Valentine’s day give your sweetie something sweet. It’s a good way to quickly lift the mood . . . in the short run*.
Eating refined sugars, with white flour, or other processed carbohydrates gives her the fastest serotonin boost.
Kitty doesn’t know
* In the long run sugar may set up an addictive craving cycle and is not healthy because her blood sugar drops after a spike which causes her to eat more sugar cookies . . .
But for one special day a year Kitty can indulge!
(and . . . read my poem I wrote just for YOU
Eating chocolate has been tied to a reduced risk of heart disease. Now scientists have uncovered how strong this link is.
“Using data from a large Danish health study, researchers have found an association between chocolate consumption and a lowered risk for atrial fibrillation, the irregular heartbeat that can lead to stroke, heart failure and other serious problems. The study is in Heart.”
“Scientists tracked diet and health in 55,502 men and women ages 50 to 64. They used a well-validated 192-item food-frequency questionnaire to determine chocolate consumption. During an average 14 years of follow-up, there were 3,346 diagnosed cases of atrial fibrillation.”
“After controlling for total calorie intake, smoking, alcohol consumption, body mass index and other factors, they found that compared with people who ate no chocolate, those who had one to three one-ounce servings a month had a 10 percent reduced relative risk for atrial fibrillation, those who ate one serving a week had a 17 percent reduced risk, and those who ate two to six a week had a 20 percent reduced risk.”
“Dark chocolate with higher cocoa content is better, according to the lead author, Elizabeth Mostofsky, an instructor at Harvard, because it is the cocoa, not the milk and sugar, that provides the benefit.”
“You can’t have as much chocolate as you want,” she said, “and then ignore everything we know about healthy diet and physical activity.”
Ms. Mostofsky is a bit of a spoil sport. But I’m going for a 20% reduced risk so Tallulah Pacehead can chill.
Check these out too! Just click:
Even though I grew up in Arizona, where the summer heat can be brutal, I love sunshine. Perhaps some of my love of being outside is connected to feelings of riding Misty Soda, my first horse, a pale palomino. After school, no matter the temperature, I would rush to go riding. Perhaps some of my love of the sun is remembrance of teenage years laying by the pool, getting tan, taking a dip in the cool water and the feeling of water evaporating from my skin.
Research indicates my love of sunshine may be more than just wonderful memory triggers.
In the top layer of our skin, we have a substance called 7-dehydrocholesterol. Sunlight stimulates the production of vitamin D3 from that substance. Vitamin D3 is then taken to the liver and kidneys to become the most effective form of vitamin D..
Most know that vitamin D is linked to strong bones and teeth. Less known is research shows vitamin D deficiency also plays a role in some cases of depression, chronic fatigue and an increased tendency to infections.
For those who live in less sunny climates you can get vitamin D from foods too:
- milk (especially full cream)
- fortified margarine
- breakfast cereals
- meal replacement shakes.
Vitamin D is fat-soluble – so if you take a vitamin D supplement, eating healthy food with a little bit of fat such as fish, avocado or nuts at the same time.
My adult years have been spent in California and my favorite place is the beach. I know I am always more relaxed and happier when outside – being supercharged with vitamin D from the sun!
It’s well-known that I agreed to do this blog-site if I was amused . . . so far, so good. I’ve added another criteria – find information about how I can lose weight (preferably without dieting, counting calories or exercising). So far NO good.
Admittedly, part of my reason for wanting to lose weight is vanity. More importantly, the other part is for my health.
My body does not bounce back as easily as it once did (even though there’s more to bounce).
I’d like to blame it on genetics but since neither of my parents was overweight I know it’s my lifestyle choices. Here’s my take and confession (in red) on this article about “Six of the top lifestyle habits to focus on”.
1. Fight the dreaded spread
“Fat in the mid-section is metabolically active and we gain more of it as we age. That’s not a good thing. As opposed to the fat we gain in our thighs and rear, abdominal fat can lead to several chronic conditions.” (Totally agree!)
“A 2014 study found that the type of fat we consume might make all the difference. Participants in the study were asked to eat 750 extra calories every day for seven weeks. Those having excess calories from saturated fats had activated cells that promoted fat storage in the belly and increased insulin resistance. However, individuals who had had a high consumption of polyunsaturated fats found in fatty fish, nuts and seeds, gained less abdominal fat and were more likely to increase muscle mass instead.”
“Multiple studies have demonstrated this connection between saturated fat intake and belly fat, especially when it is coupled with reduced levels of estrogen.”
(My problem is not cutting out saturated fats – it’s eating too many nuts and seeds. I love the crunch. I think crunching food expends calories)
2. Get your biceps back
“Jump off the treadmill, if want to lose weight. If you change nothing about your exercise routine now, it’s almost a guarantee you will find the pounds creeping up. This all boils down to a loss of muscle mass — a condition called sarcopenia that begins at 40.”
“In fact, up to 40 percent of muscle mass is lost between the ages of 40 and 80. (Ay yi iiii I only have 8 years before all my muscles are gone) This alone is the kiss of death to metabolism. Muscle weighs more than fat making it a metabolically superior calorie burner.”
“. . . attempts to lose weight on low-calorie diets can lead to even more lost muscle. Studies have found that regular resistance or strength training may be a better alternative than your daily runs to preserve and gain muscle — even when coupled with a low-calorie diet. Aerobic exercise is still important, just don’t make it your only form of activity.”
(My core muscles are holding up all the belly fat)
3. Fall in love with plants
“A study from the Canadian Medical Association Journal found that healthy behaviors, like eating fruits and vegetables daily, significantly improved the odds of successful aging. Plants provide a protective measure against oxidative stress and free radical formation — two things that go hand-in-hand and increase with age.”
“Oxidative stress occurs when the balance between free radicals in the body and our ability to fight against is uneven, with free radicals prevailing. Free radicals can cause disease and there is an association with an increased risk of formation of free radicals as we age. That’s why after a certain age, building up our defenses (through having lots of antioxidants in plants) can help reduce this imbalance and stack the cards in our defense system instead.”
(Many studies focus on the inflammatory process being involved in many chronic conditions, including the fibromyalgia/chronic fatigue and Hashimoto’s diseases I have. I struggle with eating more vegetables and THAT I blame on my father who rarely ate vegetables . . . but lived to 93 . . . )
4. Find your own ‘om’
“The more years we live, the higher our risk of developing a disease, especially heart disease, cancer, stroke and diabetes. All of these conditions are tied, in some way, to inflammation. A 2017 study from Georgetown showed that mindfulness meditation had a significant impact on reducing stress hormones and inflammatory proteins and a 2014 study found that just 25 minutes of meditation a day could alleviate stress levels.”
If you don’t have 25 minutes to spare each day, a 5-minute meditation helps. Or 1-minute meditations can calm your mind. It’s that easy.
5. Think about your magnesium
“Even individuals with relatively healthy diets can be deficient in magnesium. Adequate magnesium is important to protect our bones. In addition to promoting bone health, magnesium plays a role in protecting our brain, heart and nervous system. It’s also associated with keeping energy levels up and bathroom habits regular.”
Women between ages 31-50 need 320 milligrams daily, according to the National Institutes of Health. Magnesium-rich foods include:
- Seeds, especially pumpkin seeds
- Green leafy vegetables like spinach, swiss chard and collard greens
- Beans and legumes
(I take my magnesium in pill form – another way to avoid vegetables . . .)
6. Be less happy about happy hour
The American Heart Association found that heavy drinking in middle age — defined as more than two drinks daily — increased the risk of heart attack and stroke (and breast cancer) more than traditional risk factors such as diabetes and heart disease.
(I’m good here . . . wine gives me headaches. Too bad over-eating doesn’t.)
Here’s the article: How to Lose Weight After 40
One of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless) “hates” me because I weigh about the same I did when we went to high school together. (“Hate” may be a bit too strong but she’s been known to say that to my face.)
I can’t help it that I’m just not a glutton like one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
I can’t help it that I eat healthy in moderation unlike one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
When I found this research I thought I might share it with you and one of my long time friends (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless).
The Chemistry of Joy
Our mood, our outlook and our energy levels are determined to a huge extent by the chemicals serotonin, dopamine and norepinephrine and their relationship to one another.
We feel good when they are in balance. Beta endorphins also create a feeling of well-being, connectedness to others, and emotional stability. They even help us tolerate pain.
- If levels of norepinephrine and dopamine are low, people will slow down, sleep a lot, have trouble concentrating and find it hard to motivate themselves. They can have a “sluggish” depression.
- On the other hand, people with high levels of norepinephrine and dopamine, and possibly low levels of serotonin often feel angry, resentful and despairing. They can be critical and demanding. This would be an “agitated ” depression.
- A third kind of depression can occur with low levels of serotonin, which results in people feeling fearful , worried and inadequate. This is an “anxious” depression.
Here is where he kitchen comes in:
- Sluggish Depression – Eating to INCREASE norepinephrine and dopamine:
Eat high quality proteins throughout the day, lean beef, low-fat meats and fish.
- Agitated Depression – Eating to DECREASE norepinephrine and dopamine:
eat the same as to increase serotonin but eat very small amounts of protein. A vegetarian diet would be good.
- Anxious Depression – Eating to INCREASE serotonin:
Increase carbs, eat tryptophan, which is in nuts, dairy, and meats. Eat regularly throughout the day. Get some protein, but not a large amount.
SUGAR (also alcohol) elevates beta endorphins, which may be why people have sugar cravings. This elevation only lasts a short time, because the body metabolizes it quickly. This results in a “low” that follows the sugar “high”, and you want more sugar! My long time friend (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless) can avoid this by eating complex carbs and protein.
Cholesterol helps the brain make the chemicals we need. So if you are depressed, eat some fat: Halibut, salmon, grains and nuts that have omega 3 and animal fat with omega 6 are both needed in balance.
* * * * *
And so my long time friend (who shall remain nameless but who I closely work with on a blog – which also shall remain nameless)
THIS is a brain healthy diet:
Sugar 10% or less
Caffeine drinks a day, 2 or fewer ( a cup of coffee is 6 oz)
Complex carbs, whole grains, lean protein, fresh fruit and dark green, leafy vegetables – A lot!
This caught my eye, or more like it my appetite. I’m always on the look-out for how I can eat more, feel better and not gain weight . . . These recommendations by *Mike Dow, Ph.D.,author of The Brain Fix are now on my menu.
“You can actually snack your way to mental clarity. . . . Dow says to opt for foods that enhance overall cognitive function and promote positive mood.“
IN THE MORNING
“Kick-start your day with Greek yogurt topped with walnuts and berries. . . . a yogurt fix “ significantly reduces anxiety, thanks to the probiotics that produce feel-good and stress-relieving neurotransmitters.” Walnuts also support a positive mood, while the fibrous berries are “chock-full of anti-inflammatory antioxidants that… make their way through the blood-brain barrier.”’
IN THE AFTERNOON
“For an afternoon pick-me-up, snack on broccoli and red bell peppers with hummus. Unlike processed snacks that lead to poorer memory and cognitive function (we’re looking at you, chips and crackers), you’ll feel sharper and more level-headed. This is because the vitamin C keeps your cortisol levels steady, which will also reduce stress levels while the healthy fats will provide you with more conservable energy.”
IN THE EVENING
“If you still have some work to finish up in the evening and feel hungry, eat a banana with pistachios while sipping on chamomile tea. “The bananas and pistachios both contain vitamin B6,” Dow says. “This is a stress-relieving powerhouse that fights the frantic feeling of scatterbrain.” Also, the amino acids will help your brain produce more melatonin so you get a good night sleep.”