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Daily Stress and Anxiety

Posted on August 8, 2019 by | Comments Off on Daily Stress and Anxiety

StressAnxietyJacquie Eubanks RN BSN

Not to be confused with anxiety disorders, occasional anxiousness is considered a normal part of everyday living. Most adults have experienced short-term anxiety during times of loss or when dealing with difficult work or family matters. Many can relate to unpleasant sensations of apprehension or stomach jitters before a job interview, a performance, or while awaiting the results of medical tests, as well as many other challenging anxiety-provoking situations. The feelings of temporary discomfort are triggered by the sympathetic nervous system’s fight-or-flight response to real or perceived danger. This stress response heightens the senses and provides the body with a burst of energy to assist with either fighting or fleeing.

Frightening experiences whether real or imagined automatically trigger the fight-or-flight response. The brain must ascertain whether a situational trigger encompasses a real threat and the need to fight or flee, as in fear; versus a situation that more resembles a fantasy or dream that doesn’t actually require any action, as in anxiety. While anxiety and fear produce identical physiologic effects, fear is a response to a clear and present danger and the need to seek safety. Normal anxiety is intermittent and expected based on certain events and situations. As well, anxiousness may occur as a result of a psychological and emotional response to a perceived threat. An anxiety disorder results when this response becomes triggered too easily and too frequently.

Anxiety that is characterized by persistent, irrational, seemingly uncontrollable and overwhelming dread that interferes with daily activities and reduces quality of life is considered a serious mental health condition that merits consultation with a healthcare practitioner. Per the National Institute of Mental Health, anxiety disorders are the most common category of mental illness in the U.S. Constant anxiety takes a toll on health, increasing the stress hormone cortisol, raising blood pressure and driving inflammation that increases the risk of heart disease and stroke. As well, fully one third of adults report feeling nervous, irritable, fatigued or angry due to high levels of daily stress.

Norman B. Anderson, PhD, Chief Executive Office of the American Psychological Association (APA) states, “America is at a critical crossroads with it comes to stress and our health.” Statistics show that chronic stress is rapidly becoming a public health crisis with the majority of American adults and almost a third of children suffering from moderate to high stress. Only 40 percent of Americans rate their health as very good or excellent. While 54 percent agree that physical activity is an important tool for stress reduction, only 27 percent are happy about their own level of exercise. Many also blame unhealthy eating patterns and poor sleep quality on high levels of stress.

While Americans cite lack of willpower as the biggest obstacle to adopting healthier behaviors, people can structure their environment to increase the likelihood of making healthy choices to reduce stress and feelings of anxiousness. Traditional approaches for coping with chronic stress and anxiety range from therapy to anxiety-relieving medications, which help manage symptoms but also come with a risk of dependence. Traditional treatment can be complemented with natural approaches. Dietary considerations, physical activity, meditation and good sleep habits, as well as nutritional and herbal supplements are seen as effective strategies for decreasing symptoms of daily stress and occasional anxiety without adding to the risk of serious side effects.

  • Mind/body approaches, such as deep breathing, meditation and conscious mindfulness help to ease muscle tension and promote calmness. Studies show that meditation practice is beneficial for stress and anxiety reduction. Practicing mindfulness, which allows a focus on the present, helps to improve brain functions that enhance the ability to avoid excessive stress responses.
  • Physical activity directly reduces excess cortisol by using the energy cortisol creates. Exercise is a form of physical stress that relieves mental stress by stimulating the release of endorphins, the brain’s natural pain relievers and mood elevators.
  • A diet rich in complex carbs, such as whole grains, vegetables and fruits helps to maintain steady blood sugar levels and eliminate highs and lows. Sugar and refined carbs can cause mood swings and altered energy levels, potentially making it more difficult to ease anxiety.
  • Ashwagandha, a powerful rejuvenating ayurvedic herb helps to stabilize the body’s response to stress and reduces anxiousness without causing drowsiness. Considered an adaptogen, ashwagandha helps regulate natural bodily processes to promote overall health and wellness.
  • Rhodiola, a widely used adaptogenic herb, helps to relieve anxiety symptoms and combats the effects of prolonged stress-related mental and physical fatigue. Rhodiola increases the body’s stress resistance by balancing stress hormone levels, raising and lowering cortisol as needed.
  • L-theanine, an amino acid found almost exclusively in the tea plant, has been shown to support relaxation without inducing drowsiness. L-theanine has neuroprotective, mood-enhancing and relaxation properties, and has a positive effect on neurotransmitters, dopamine and serotonin, aiding stress reduction while improving alertness, concentration and attention span.
  • B vitamins are vital to a healthy functioning nervous system and help reduce stress, as well as stabilize mood. Vitamin B6, in particular, helps to boost mood by supporting production of serotonin and GABA, calming neurotransmitters that can positively affect emotional response.

Professional Supplement Center offers these and other high quality supplements in support of overall heathy functioning:

Stress SuppressStress Suppress by Diamond Formulations: This non-drowsy, bestselling product is formulated to address symptoms of daily stress and frustration. Specific nutrients support healthy levels of calming neurotransmitters, encourage balanced stress and inflammatory responses, improve symptoms of stress and support a general sense of wellbeing. Free of wheat, yeast, soy, gluten, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs and artificial colors sweeteners and preservatives. Non-GMO, Kosher formulation.

Ayur-Ashwaganda 300...Ayur-Ashwagandha 300 mg by Douglas Laboratories®: This traditional adaptogenic herb is utilized as a general tonic to support energy production and improve mental and physical performance. Ashwagandha’s natural calming properties support the body during times of emotional and physical stress. Free of yeast, wheat, gluten, soy, dairy, corn, sodium, sugar, starch and artificial coloring, preservatives and artificial flavoring. Non-GMO formulation.

B SpectrumB Spectrum by Professional Supplement Center®:  ON SALE! This highly bioavailable vitamin B complex provides activated forms of all B vitamins in support of adrenal, neurological, cardiovascular, immune and stress-related functions, as well as healthy mood. Free of wheat, gluten, corn, yeast, soy, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs and artificial colors, sweeteners and preservatives. Non-GMO, vegan formulation.

RhodiolaRhodiola by Integrative Therapeutics®: Clinically studied rhodiola has been utilized for centuries to combat fatigue, increase physical strength and enhance mental stamina, as well as improve the body’s ability to cope with internal and external stress. Free of sugar, salt, yeast, wheat, corn, gluten, soy, dairy and artificial colors, flavors and preservatives. Non-GMO, vegetarian formulation.

L-TheanineL-Theanine by Pure Encapsulations®: This unique, amino acid formulation derived from green tea promotes relaxation, helps to moderate occasional stress and supports healthy mood and cellular function. Gluten free, hypoallergenic, Non-GMO, vegan formulation.

 

References:
Do You Have Normal Anxiety or a Disorder? https://www.verywellmind.com/is-it-normal-anxiety-or-an-anxiety-disorder-2584401
6 Tips to Reduce Daily Stress and Anxiety. https://time.com/4748658/stress-anxiety-ticortisol/?utm_source=newsletter&utm_medium=email&utm_campaign=time-health&utm_content=20190805
Stressed in America. https://www.apa.org/monitor/2011/01/stressed-america
Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/
Exercising to Relax. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

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Manage Holiday Stress with Nutrients

Posted on December 14, 2018 by | Comments Off on Manage Holiday Stress with Nutrients

Holiday StressJacquie Eubanks RN BSN

As the song goes, “It’s the most wonderful time of the year!” Yes, the holiday season is once again upon us, and many might be singing, or grumbling, along with the music but with slightly different lyrics. Something more to the tune of “It’s the most stressful time of the year!” Holidays and stress seem to go hand in hand these days when we are under pressure to get home and hearth ready for guests and family celebrations. Shopping, planning decorating, baking, celebrating and traveling all take their toll on physical and mental health, as well as our checkbooks. Stress not only increases appetite by raising cortisol and insulin levels, it can also negatively affect our food preferences and sleep patterns. In fact, it’s not just the abundance of holiday sweets that tempt us to overindulge. Studies have shown that physical or emotional distress appears to influence our food choices, increasing the likelihood of consuming foods high in sugar, fat or both.

During the holidays we tend to exercise less, guzzle more alcohol and often mindlessly devour plenty of delicious but not so healthy foods, often leading to stress-related holiday weight gain. The more we are exposed to stressors, the more intense and frequent the body’s physiological reactions become, leaving us constantly on edge and influencing the quality and quantity of food consumption. When not properly managed even short-term stress can lead to negative psychological and physical responses. These can include agitation, irritability, muscle tension, disturbed sleep, anxiousness, mood swings, lack of focus, appetite fluctuations, food cravings, poor digestion, increased heart rate, higher blood pressure levels and more. Over time stress can become chronic, which can seriously harm health and wellbeing. Long-term conditions including depression and type 2 diabetes, as well as cardiovascular and bowel issues may result.

Chronic stress can weaken the immune response, leaving one more susceptible to illness or infections. Stress creates demands for more energy, oxygen, and vitamin and mineral metabolic cofactors. While stress is a complex phenomenon and each individual has a unique level of tolerance, those who consume a healthy balanced diet are often more able to cope with stressful situations, aiding better physical and emotional health. Stress depletes certain vitamins and minerals, including B vitamins, vitamin C, calcium, magnesium and zinc. As stress and diet are inextricably linked, a nutritious diet can provide powerful stress-reducing benefits that aid brain functioning, lower blood pressure, support immune function and reduce the levels of stress hormones.

  • Healthy serotonin levels are key to stress management. Whole grains will help to enhance serotonin, a neurotransmitter that boosts mood, happiness and relaxation. Low levels of serotonin are linked to anxiety and depression as well as poor quality sleep. Plus, complex carbs help to stabilize blood sugar levels, balancing out highs and lows.
  • The brain requires essential fatty acids for the formation of healthy nerve cells. Omega-3 fatty acids help to moderate the effects of physiological and physical stress by aiding more balanced cortisol levels under stressful conditions. DHA, an essential component of brain cell membranes, supports stress reduction by turning on the genes that produce serotonin.
  • Proteins, specifically the amino acids tryptophan, phenylalanine, tyrosine and theanine, are all vital to neurotransmitter production. Tryptophan works synergistically with niacin, magnesium and vitamin B6 to synthesize serotonin. Along with the vitamin C required to metabolize phenylalanine and tyrosine, these nutrients promote alertness and help increase antidepressant neurotransmitters such as dopamine and norepinephrine. Theanine has the ability to reduce mental and physical stress, improve cognition and boost mood. Theanine also helps to reduce stress and anxiety by relaxing the mind without inducing drowsiness.
  • Stress depletes vitamin C levels in the body, reducing the body’s resistance to illness and increasing the likelihood of further stress. When vitamin C intake is increased, the harmful effects of stress hormones are reduced, and the body’s ability to cope with the stress response improves.
  • B-complex vitamins help to maintain proper blood glucose levels and help to keep energy and mood stable. Vitamin B5, known as the anti-stress vitamin, helps support adrenal function, improving coping mechanisms. B vitamins are necessary for proper nervous system function and maintenance. Deficiencies increase the risk of developing stress-related symptoms of irritability, low energy and depression.
  • Magnesium is needed for numerous tasks including muscle function, fatty acid formation and heartbeat regulation. Magnesium increases GABA, which encourages relaxation and restful sleep and plays a key role in modulating the body’s stress response. Magnesium deficiency is associated with heightened stress and anxiety.
  • An adequate amount of calcium in proper balance with magnesium is key to a healthy stress response. Together they help to nourish the nervous system, helping to prevent anxiety, restlessness and irritability. Important for mood regulation and stress reduction, calcium works closely vitamin D, potassium and magnesium to maximize its nutritional benefits and calming effects.

Professional Supplement Center offers these and other high quality supplements in support of overall healthy function:

Cal/Mag (malate) 2:1Cal/Mag (malate) 2:1 by Pure Encapsulations®: This hypoallergenic formulation combines di-calcium malate and di-magnesium malate, fully chelated minerals, for dual support of healthy bone metabolism as well as numerous biological functions. Gluten free, Non-GMO formulation.

B SpectrumB Spectrum by Professional Supplement Center®: ON SALE  B Spectrum provides the entire spectrum of activated, bioavailable B vitamins in support of adrenal, neurological and stress-related functions. Free of wheat, gluten, corn, yeast, soy, dairy, animal products, fish, shellfish, peanuts, tree nuts, eggs, and artificial colors, sweeteners, and preservatives. Non-GMO formulation.

Whey Protein...Whey Protein Unflavored by Jarrow Formulas®: This natural glutamine-rich, ultra-filtered whey protein concentrate provides 18 g of rBST-free protein including 4 g of BCAA’s per serving. Whey protein provides a natural source of all essential and non-essential amino acids. Gluten, wheat, egg, shellfish, fish, peanut, tree nut and artificial flavor and sweetener free.

 

References:
How stress can make us overeat. https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat
Nutrient and Stress Management. https://www.omicsonline.org/open-access/nutrient-and-stress-management-2155-9600-1000528.php?aid=76425&view=mobile
Beating Stress Through Nutrition. https://psychcentral.com/lib/beating-stress-through-nutrition/
Stress. https://www.nutritionist-resource.org.uk/articles/stress.html

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Be Your Best with Vitamin B

Posted on December 7, 2018 by | Comments Off on Be Your Best with Vitamin B

Vitamin BJacquie Eubanks RN BSN

Per the National Institutes of Health (NIH), nutrition is one of the most important modifiable factors involved in the maintenance of good health and proper function. Adequate levels of all micronutrients are essential for optimal physiological and neurological functioning, providing fundamental preventive care and supporting long-term wellness. B vitamins comprise a group of eight water soluble synergistic nutrients, often referred to as B-Complex vitamins. Although each B vitamin performs a unique essential role, all have closely interrelated cellular functions.

B vitamins act as co-enzymes in a wide array of catabolic and anabolic enzymatic reactions, including brain function, energy production, DNA/RNA synthesis and repair, methylation and the synthesis of numerous neurochemicals and signaling molecules. B vitamins help to promote a healthy metabolism and are key components of certain coenzymes that turn the food we enjoy into energy we can use. B vitamins help to support adrenal function, help calm and maintain a healthy nervous system and support healthy digestion.

The need for B vitamins is increased by stress, smoking, alcohol use, illness, and unhealthy diet. Because B vitamins work synergistically, a deficiency in one often signals a deficiency in another. In general, water soluble vitamins are not stored by the body and should be replaced at least every few days. Since very little B vitamins are stored by the body, even those who enjoy a healthy balanced diet may have inadequate intake of certain B vitamins. Individuals whose diets lack sufficient whole foods or healthy proteins, as well as vegans and vegetarians, seniors and those with gastrointestinal disorders are most likely to be deficient in B vitamins.

Functions of B vitamins

B1 Thiamine – Thiamine acts as a precursor for carbohydrate, fatty acid and branched chain amino acid metabolism. It plays a role in nerve transmission, muscle function, proper digestion, cognitive activity and brain function, and has a positive effect on energy, growth, normal appetite and learning capacity as well. As thiamine works synergistically with magnesium, high coffee and tea consumption, as well as low magnesium intake, can result in thiamine depletion. Thiamine can be found in meat, dairy, legumes, whole grains, nuts and seeds.

B2 Riboflavin – Found in most animal and plant tissues, riboflavin supports growth and normal adrenal and cellular function. It helps to calm and maintain a healthy nervous system and facilitates key metabolic processes, such as energy production. Riboflavin acts as an antioxidant helping to control free radical proliferation, thereby supporting healthy aging. Seniors, those who are chronically ill, individuals who take birth control pills or consume alcohol in excess are particularly susceptible to deficiencies. Thiamine can be found in dairy foods, meats, fish, poultry and dark green vegetables.

B3 Niacin – Essential for proper circulation, healthy skin and the metabolism of carbohydrates, proteins and fats, niacin is involved in hormone synthesis and the normal secretion of digestive fluids. Niacin, or nicotinic acid, supports healthy cholesterol levels and healthy circulation, as well as healthy cognitive and memory function. Niacin is found naturally in oily fish, whole grains, leafy vegetables, legumes, mushrooms and nuts.

B5 Pantothenic Acid – Vital for metabolism of proteins, carbohydrates and fats, pantothenic acid is known as the “anti-stress” vitamin for the vital role it plays in adrenal function. Required by all bodily cells, pantothenic acid is involved in many necessary metabolic functions, including vitamin utilization, energy production and maintenance of healthy mood. Pantothenic acid is found in small amounts in whole grains, eggs, meats, legumes and avocados.

B6 Pyridoxine – This possibly lesser known but vitally important nutrient affects both physical and mental wellbeing. It is necessary for absorption of fats and proteins, red blood cell formation and fluid balance. Pyridoxine is required for proper brain and nervous system function, normal cellular growth, enzyme activation and DNA/RNA synthesis. Good sources of pyridoxine can be found in brewer’s yeast, legumes, dairy, sunflower seeds and spinach.

B7 Biotin – A necessary cofactor for enzymatic processes, biotin aids in the utilization of other B vitamins and supports a healthy intestinal tract and proper blood glucose levels, as well as healthy nerve tissue, bone marrow, skin, hair and nails. Biotin aids cell growth and the metabolism of carbohydrates, proteins and fats and may be helpful in decreasing insulin resistance and improving glucose tolerance. Foods rich in biotin include organ meats, diary, egg yolks, soy, wheat bran, mushrooms, nuts and potatoes.

B9 Folate – Folate is essential for human growth and development, healthy cell division, and normal nerve and brain functioning. It is also vital for DNA/RNA synthesis, energy production, red and white blood cell formation and proper immune function. Folate is important for the regulation of healthy homocysteine levels, embryonic and fetal nerve cell development, and may also aid healthy mood, address anxiety and slow memory decline associated with aging. Fortified foods, legumes, melons, asparagus, spinach, green vegetables and bananas are good sources of folate.

B12 Methylcobalamin – B12 is a complex of essential biological compounds known as cobalamins. Highly absorbable methylcobalamin is active in the growth and protection of the nervous system and the neurological deterioration associated with aging. It is essential for protein synthesis necessary for healthy cardiovascular function, the development and maintenance of red blood cells, iron utilization, healthy sleep, and the production of neurotransmitters involved in memory and learning. B12 is required for proper digestion and absorption of foods, and aids in cell formation, cellular longevity, the production of DNA and RNA as well as the protection of normal myelination (covering) of nerve cells.

B vitamins work individually, as a group and in concert with other vitamins, minerals and micronutrients. When supplementing,  most individuals should consider the full range of B vitamins found in a complex. B vitamins play a vital role in the maintenance of good physical and mental health and wellbeing. As the building blocks of a healthy body, B vitamins directly impact energy levels, brain, cardiac, cellular, muscle and nerve function, hormone production, digestion and absorption of nutrients and healthy cell metabolism.

Professional Supplement Center has developed a highly effective B vitamin complex.  In fact, we believe it’s the only B vitamin you’ll ever need.

B SpectrumB Spectrum by Professional Supplement Center®:  ON SALE  This non-GMO synergistic formulation provides the full complement of activated B vitamins in support of adrenal, neurological, cardiovascular and stress-related functions as well as healthy mood. Free of wheat, gluten, corn, yeast, soy, animal and dairy products, fish, shellfish, peanuts, tree nuts, eggs and artificial colors, sweeteners, and preservatives.

 

References:
B Vitamins, Homocysteine and Bone Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425139/
Phyllis A. Balch, CNC. Prescription for Nutritional Healing; Fifth Edition 2010. Penguin Group
Thomas G. Guilliams, Ph.D. Supplementing Dietary Nutrients.2014
Dietary B Vitamins and a 10-Year Risk of Dementia in Older Persons. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188416/

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