Monthly Archives: January 2016

Exercise as Preventive Medicine

ExerciseMedicineJacquie Eubanks RN BSN

 

 

An abundance of scientific evidence shows that exercise provides both short and long term physical and mental health benefits. Yet, even though we know physical activity can actually make us feel better almost immediately, it’s still hard for many of us to find the time and the motivation to exercise regularly. When we realize that we are in control of our lifestyle choices and that those choices can either positively or negatively influence our health, we may begin to see the benefits of “self-medicating” with exercise. No matter what activity we choose, as soon as movement begins, the body responds within seconds by increasing the heart rate, burning calories for fuel and delivering blood and oxygen to the muscles. And, as if by magic, we get an immediate boost in mood.

Well, not magic exactly, but exercise is a very essential part of good body function and a very good way to combat stress. Why? Because exercise helps to deplete stress hormones and releases mood enhancing chemicals known as endorphins and neurotransmitters. When you feel you are just too tired to exercise, you may very well be experiencing the negative effects of stress. Chronic stress that results in higher levels of continually circulating cortisol has been shown to be highly deleterious to adrenal, thyroid, immune and cognitive functions and has been linked to sleep disruption, elevated blood pressure and blood sugar imbalances. Endorphins help to combat these negative effects by increasing energy, relieving pain, enhancing the immune response and elevating our mood.

Tailoring your exercise needs to your stress level can help to ensure both short and long term physiological benefits. Even a single high intensity exercise session will stimulate the release of natural pain-relieving endorphins that help to minimize discomfort by activating opioid receptors in the brain. For many of us, 30 minutes of daily exercise will help reduce our stress load. Those who are chronically stressed may find they need to work out harder or longer to receive comparable benefits. And those neurotransmitters? Increased production of serotonin and norepinephrine during exercise are believed to help reduce stress, depression and anxiety.

According to sports and exercise psychologist J. Kip Matthews. Ph.D., “Exercise gives the body a chance to streamline the systems involved in the stress response.” In other words, “it gives the body an opportunity to practice dealing with stress,” and in turn, the stress response improves. “The less active we become, the more challenged we are in dealing with stress,” says Matthews. And, if you have ever wondered why some people commit to exercise and can’t wait to get to gym, yoga studio or tennis court, or go out for a walk or a run, it’s because they want to experience that “feel good” state that regular daily exercise produces. Studies have shown that if you can stick to an exercise routine for at least 2 weeks, you are likely to stay the course.

Along with good nutrition, regular exercise is one of the best and simplest ways to avoid medication-dependent chronic illness. By exercising regularly, you help stave off many of the unhealthy conditions attributed to the aging process. While stress management is a very good reason to get and stay active, there many other reasons to keep your body moving:

  • Cardio exercise strengthens the lungs and heart, delivering more oxygen-rich blood to the muscles, tissues and other organs
  • Exercise provides an immune boost by elevating the level of immunoglobulins that help ward off infection
  • As your body becomes leaner and stronger your endurance increases, along with your energy and overall fitness levels
  • You preserve muscle mass and reduce overall body fat, including dangerous deep belly visceral fat, helping to control weight and prevent obesity, fatty liver and metabolic syndrome
  • As your heart begins to pump more efficiently and your resting heart rate declines, you improve heart health and lower blood pressure, lowering your risk of heart attack and stroke
  • The increased flow of blood and oxygen to the brain helps to form new brain cells, resulting in better cognitive function and improved alertness and focus
  • You improve insulin sensitivity, lower blood sugar levels and reduce diabetes risk
  • Exercising your body keeps your arteries, heart and muscles supple, improving cardiovascular function
  • You strengthen your bones, improve your bone health and help prevent bone loss
  • Exercise delivers nutrients to the skin, helps clean pores and revs up collagen production, leaving you with a younger looking, more radiant complexion
  • You get better quality restorative sleep, giving your body a chance to repair and restore

Professional Supplement Center offers these and many other high quality supplements for stress relief and exercise support:

PGX DailyPGX® Daily by Bioclinic Naturals – This all natural blend of highly viscous fibers contributes to a healthy glucose metabolism by lowering the glycemic index of your meal, normalizing blood sugar levels and improving insulin sensitivity. The formula includes 1,200 mg of medium chain triglycerides (MCT’s) which help to increase metabolism and may help to improve blood glucose related disorders such as diabetes. Gluten and dairy free.

 

CLACLA by Ortho Molecular – Along with a healthy diet and exercise, Conjugated Linoleic Acid supports reducing body fat while increasing muscle tone. The natural action of CLA speeds up fat metabolism and helps the body metabolize existing fat deposits when combined with moderate exercise. Gluten, yeast and soy free.

 

CoQ10 100 mgCoQ10 100 mg by Integrative Therapeutics – CoQ10 supplies support for energy production, cardiovascular health, cognitive function, overall wellness and healthy aging. For those taking statin medications, this supplement can help to ward off CoQ10 deficiency. Gluten, dairy and yeast free.

 

Corvalen Ribose Chewable Tablets (201245-)Corvalen Ribose Chewable by Douglas Labs – These natural D-ribose chewables are clinically proven to help restore energy, support cardiovascular and metabolic functions and reduce muscle stiffness, soreness and fatigue. D-ribose, a natural pentose sugar, is especially helpful for sports and fitness activities, as it helps to reduce the loss of energy during high intensity exercise and accelerates energy and tissue recovery. Gluten, soy, dairy and yeast free.

References:
Cortisol and Adrenal Function. https://www.adrenalfatigue.org/cortisol-adrenal-function
Exercise. http://www.stress.org.uk/exercise.aspx
Why endorphins (and exercise) make you happy. http://www.cnn.com/2016/01/13/health/endorphins-exercise-cause-happiness/
Power Surge: The Hidden Benefits of Exercise. http://www.fitnessmagazine.com/workout/tips/power-surge-the-hidden-benefits-of-exercise/
More energy, less stress. http://www.stress.org.uk/Stress-and-Energy.aspx
Endorphins and exercise. http://www.ncbi.nlm.nih.gov/pubmed/6091217
For Depression, Prescribing Exercise Before Medication. http://www.theatlantic.com/health/archive/2014/03/for-depression-prescribing-exercise-before-medication/284587/

Featured Brand – AjiPure®

AgiPureSusan Brown Health and Wellness Editor

 

 

Founded in Japan in 1909, Ajinomoto®, Co., Inc, was one of the first companies to conduct extensive research to identify the numerous properties of amino acids. This research culminated in an entrance into the pharmaceutical industry and led to the development and use of intravenous essential amino acid therapy in hospital settings. Ajinomoto® continues to be an industry leader in production technology, global supply and nutrition research on amino acids. Now expanded to 23 countries, Ajinomoto® works in collaboration with universities and public and private organizations to further contribute to improved overall health through the use of life-sustaining amino acids.

Video Ajipure

As the leading global supplier of pharmaceutical-grade and research-grade amino acids, Ajinomoto® exceeds industry standards for purity, safety and efficacy. AjiPure® is produced in North Carolina under cGMP protocols in an FDA compliant facility. All products are third party certified Kosher and vegan.

  • Purity – More than 100 years of scientific research and development has resulted in 99-100% pure AjiPure® amino acids. Extensive testing in the U.S.-based World Anti-Doping Agency ensures AjiPure® contains no banned or harmful substances.
  • Safety – AjiPure® amino acids are produced with a patented Ferment-A-Pure Technology from 100% natural, raw ingredients of non-animal origin.
  • Efficacy – To increase solubility and quick absorption, AjiPure® products are milled 7 times, resulting in improved bioavailability and efficacy.

In addition to their contribution to sustaining human life and wellness, Ajinomoto® supports local environmental and social causes that contribute to a cleaner environment and provide clothing and nutritional supplementation to reduce global hunger.

Fusi-BCAAFusi-BCAA® – This optimal 2:1:1 powdered blend of pharmaceutical-grade branched chain amino acids aids in increasing stamina during physical activity and promotes muscle recovery post exercise. This Non-GMO, vegan formula contains L-Leucine, L-Isoleucine and L-Valine. Gluten and dairy free, no preservatives or artificial colors or flavorings. Contains Non-GMO soy. Fusi-BCAA® Lemon Flavored Packets also available for those on the go.

GlutamimmuneGlutaimmune® – This pure, pharmaceutical-grade, fermented, vegetarian-sourced L-Glutamine powder helps to fuel the immune system and supports intestinal health, while maintaining muscle and promoting healing. Glutaimmune® supports the synthesis of glutathione, the body’s natural antioxidant, and is especially helpful during times of elevated stress or critical illness. Gluten and dairy free, Non-GMO vegan formulation. No preservatives or artificial colors.

ArgiFlow Fruit Punch Flavored PacketsArgiFlow® – This pure and unflavored pharmaceutical-grade L-Arginine aids cardiovascular health, helps maintain healthy blood pressure already within the normal range and supports proper blood vessel functioning. Gluten and dairy free, Non-GMO vegan formulation. No preservatives or artificial colors or flavorings. Also available as ArgiFlow® Fruit Punch Flavored Packets and ArgiFlow® Lemon Flavored Packets.

Hurry Up and Go!

12_HurryJacquie Eubanks RN BSN

 

 

These days our lifestyles are all about hurrying. Every day may feel like one long, extended rush hour, as we jam pack every second of our day and still seem to run out of time. How quickly can we gobble down our fast food lunch and get back to our desks? How fast can we finish our workout? We rush to get the kids to daycare or to school. We speed off to work, feeling frustrated when we hit a red light or when some minor traffic holds us up. Researchers have found that our attention spans have gotten shorter and we can only concentrate for 8 seconds before we are distracted by someone or something else. And, when we actually have nothing to occupy our minds, we immediately reach for our mobile devices to check our emails or text messages.

If all this sounds familiar to you, it may be a good time to recognize that all that rushing adds more stress to an already stressful life. We are pulled in so many directions, we often feel pressured and tense. To balance all that activity, we need to take some time to unwind. Many of us are so stressed, we may have forgotten how good it feels to slow down, calm the mind and relax. Chronic stress may often result in suppressed immune function, anxiety or depression and leave us vulnerable to prolonged inflammation. Taking it slow for a short time each day allows us to receive the health benefits associated with a slower lifestyle, including lowered levels of blood pressure and stress hormones.

In the midst of all the chaos, a few moments of visualizing yourself sitting on a beach reading a book may be just what you need to rest, relax, restore and refuel. Actually, it turns out that just taking the time to concentrate on our breath for a few minutes throughout the day can leave us revitalized and energized. Mindful breath control is one of the simplest and easiest ways to improve both mental and physical health. According to Harvard Health Publications, deep breathing several times each day encourages a full oxygen exchange, which can lower the heartbeat, stabilize blood pressure and lead to a more relaxed state of mind.

Generally, our alertness and reaction times diminish around 3 p.m. Maintaining focus for long periods of time burns energy and may leave us feeling drained. While none of us have an unlimited amount of energy, fortunately our energy is renewable. Those of us lucky enough to fit in a 10 to 20-minute power nap to ward off the 3 pm doldrums may surprisingly find not only reduced fatigue but increased focus, memory, cognitive performance and productivity. In fact, studies show that productive people can complete tedious tasks with a higher level of focus and less frustration when they take a break after 90 minutes of intense concentration. A 10-minute break that involves getting up and moving about can be truly restorative and help clear the mind.

Research shows that relaxation techniques such as meditation or deep breathing exercises are the most effective for calming the mind and lowering cortisol levels. Just 20 minutes of daily meditation can help to relieve chronic pain, manage stress and reduce inflammation. There is a misconception that learning to meditate is difficult. Meditation is an active practice that will evolve over time. Those who learn meditation techniques find that adopting this healthy lifestyle habit leads to long term mind-body benefits, including emotional wellbeing, increased awareness, positive mood, reduced anxiety and worry and improved heart rate, lowered blood pressure levels and increased energy. Those new to meditation may find that after only a few days of daily practice, they sleep better and feel less stressed overall.

While our lives are filled with things we have to do, don’t lose sight that life is a balance between obligations, productivity and enjoyment. Sharing a nourishing meal with family and friends is one of the great pleasures of life. Those who make a habit of inhaling their food may want to consider eating more slowly. Eating at a relaxed pace allows you to better recognize when you have satiated your hunger, leading to less caloric intake and gradual weight loss. Those who take the time to sit down and eat mindfully better support their digestion and immune health and make healthier overall nutrition choices.

For a healthier and happier 2016, work towards slowing down the pace of your everyday life. Consider turning down your stress response and taking a breather from the whirlwind. Sometimes, just hitting the brakes on some areas of your life leads to satisfaction in other areas. Slowing down can help to boost your creativity and allows time to gain a fresh perspective about what is most important in your life. When you need to get centered, taking a walk in nature and breathing in fresh air can help you live in the moment and fill you with a sense of peace, good health and general wellbeing.

Professional Supplement Center offers these and other high quality supplements that support the stress response, energy production and healthy sleep:

Daily Stress FormulaDaily Stress Formula by Pure Encapsulations – This broad spectrum formulation contains a blend of herbs and nutrients designed to counter the physical and mental effects of stress, including support for heathy neurotransmitter production, adrenal response and energy metabolism. Gluten and soy free, Non-GMO vegetarian formula.

De-Stress

De-Stress by Biotics Research – This popular product is formulated with a patented, all natural, bioactive peptide proven to be clinically effective in relieving anxiety and stress. Gluten free.

 

Calm ResponseCalm Response by Innate Response Formulas – This synergistic formula provides botanicals, adaptogens and nutrients in support of a healthy stress response, mental stamina, strengthening the nervous system and gentle overall wellness support. Gluten, dairy and soy free vegetarian formula.

 

Stress EaseStress Ease by American Nutraceuticals – This product provides herbals, adaptogens, vitamins and minerals to aid in reducing physical, emotional and mental stress and fatigue and to promote emotional wellbeing and a calm state of mind. Gluten, dairy and soy free, vegan formula.

 

Hevert Stress ReliefHevert Stress Relief by Hevert Pharmaceuticals – These quick dissolving tablets provide non-drowsy homeopathic support for the temporary relief of symptoms of tension and stress, such as restlessness, anxiousness, sleeplessness and nervousness.

Stress ArrestStress Arrest by Designs for Health – This product delivers comprehensive support for stress and anxiety related conditions with a calming, therapeutic, synergistic blend of GABA, glycine and B vitamins. Gluten free, Non-GMO vegetarian formula.

 

Stress Support Complex

Stress Support Complex by Complementary Prescriptions – This stress and sleep support formula provides natural ingredients including botanicals, GABA and adaptogens for occasional anxiety and tension relief.