Health, Nutrition, Wellness and Immune Support Tips
Trouble sleeping? There are several nonprescription sleep aids that can help you fall asleep faster and sleep better through the night. The two most common options are valerian and magnesium so let’s take a look at what these are and which one is better to help you get quality sleep.
Valerian is an herb extracted from the valerian plant which is a popular garden option as it’s quick to grow and easy to maintain. The roots have been harnessed for their medicinal qualities for centuries and now you can find these in powder, liquid, and capsule form.
Valerian is used as a mild sedative, but research has shown that dried valerian root could decrease insomnia symptoms when taken at bedtime for 28 days. However, another more recent research of 16 days has also shown valerian did not appear to improve sleep. Overall, the NIH concluded that there are not enough studies to determine the effect of valerian on sleep.
Magnesium is an essential nutrient; our body needs this but does not produce enough of it on its own so that’s where magnesium supplements come in. There are many supplements on the market but the most common is magnesium glycinate which we carry at The Remedy Pharm (ships nationwide). Glycine is an amino acid that makes magnesium easier to absorb and the combination of magnesium and glycine has been shown to help people sleep faster and for longer periods of time.
One study of 46 elderly participants showed that those who took the magnesium supplement vs the placebo had longer and deeper sleep by the end of the trial, concluding that the supplement appears to improve subjective measures of insomnia.
Magnesium also elevates melatonin levels and decreases cortisol levels which is important for our body to get quality sleep.
Be cautious though as both can have slight side effects such as stomach discomfort.
So Which One is Better for Sleep?
If you’re looking for a supplement to help you wind down and relax, Valerian may be the way to go. Like most herbal medicine, it may take some time before you start to notice the effects since it’s gentle. But if you’re something stronger that’s known to be effective in aiding with sleep, magnesium is the better option. "Magnesium helps to calm the central nervous system, which helps to prepare the brain to turn off and also to keep it functioning at a calmer level throughout the night," family medicine physician Robert Rountree, M.D., says of the supplement.
Speak with your nutritionists/ doctor before taking any of these supplements though as it may interfere with other prescription medications. Our team of in-house nutrition experts can help guide you in finding the best vitamins and supplements for your body. Schedule a free nutritional consultation today (phone call or in-person)!
Original source: https://www.mindbodygreen.com/articles/magnesium-vs-valerian-whats-the-difference-and-is-one-better-for-sleep
Multivitamins tend to work best when taken earlier in the day – B Vitamins stimulate the mind and body too much to be taking when you’re winding down at the end of the day.
Keep in mind that not all vitamins mix well together. It is possible to take too many vitamins so be sure to consult with your nutritionist if you’re taking multiple vitamins. For example, “Both copper and zinc are imperative for optimal immune health, including internal and external healing. They work closely together to improve wound elasticity and resistance. But, zinc can interfere with copper absorption.” – Clinical Nutritionist, Neil Levin.
Iron is great for our immune health as it enhances oxygen transport but when mixed with Vitamin C, Iron not only isn’t effective but works against your body in the opposite direction.
Same with multivitamins and vitamin D – taking both simultaneously can decrease vitamin D.
So is it better to take a multivitamin or individual vitamins? Well, the over-the-counter multivitamins lack two of the must important nutrients: calcium and magnesium. As macronutrients, our bodies need more of these than other nutrients. In this sense, a multivitamin may not seem like the way to go.
However, the Western diet is highly nutrient-deficient which means many of us are lacking too many nutrients so a multivitamin is better than nothing. Individual vitamin regimens may be the better way to go for health benefits though.
Looking for more information about the best vitamins and supplements for you? Schedule a free nutritional consultation today!
Original source: https://www.gildshire.com/when-is-the-best-time-to-take-a-vitamin/
Collagen is one of the major structural proteins in the body and helps improve the appearance of skins, nails, and hair. Will collagen supplements enhance your physical appearance?
Does collagen from gelatin supplements promote healthy skin, hair, nails, joints, and heal digestive issues?
According to nutritionist Monica Reinagel, MS, LD/N, collagen is broken down during digestion into smaller proteins and amino acids that can be absorbed from the digestive tract. The body uses these amino acids as building blocks to build new proteins as needed.
As our body gets older, we tent do have less collagen in our skin and joints, but that’s not necessarily because we don’t have enough building blocks to make more – maybe we do, maybe we don’t. The issue lies more in the time it takes our aging DNA to produce these proteins. So collagen supplements won’t necessarily help speed up the process but it won’t not-help either. It really just depends on your body.
Looking for more information about collagen supplements and if it’s right for you? Schedule a free nutritional consultation today!
What are probiotics?
Probiotics are live bacteria and yeasts that are good for you - they help support gut and digestive health.
But what happens to your body when you take a probiotic? When you take probiotics, you’re adding more good bugs to your system. “the probiotics are like good cops” – Robert Rountree, M.D.
A healthy gut microbiome can enhance immune functioning, manage bloating, diarrhea, constipation, and even support mood because of the gut-brain connection.
Functional medicine doctor Amy Shah M.D. says probiotics will metabolize differently for everybody since the bacteria is literally alive. The longer you take them, the more diverse your microbiome becomes and the stronger your immune system becomes.
How do you know if it’s working?
Sometimes probiotics can be effective right away but sometimes it takes weeks to see results – everybody varies. However, if the probiotic is working properly… you’ll know. The effects should be noticeable in how you’re feeling.
Probiotics are meant to help with bloating, gas, abdominal discomfort and constipation, but can also help with less fatigue, less brain fog, more energy, and more tolerant of certain foods.
Potential side effects? It’s certainly possible to see some negative side effects before reaping the benefits, such as gas or bloating in the first week or two, since you’re introducing a new bacteria to your ecosystem. If these side effects continue on, please speak with your physician as lasting effects may be indicative of existing health conditions like Small Intestine Bacterial Overgrowth (SIBO) or Irritable Bowel Syndrome (IBS). Our in-house Gut Health Expert Nutritionist is also available for a free 15-min phone consultation.
What if you stop taking it?
When you stop taking probiotics for a minimum of 3 days, your microbiome will change drastically – your body will likely revert to its original state before you began taking probiotics.
Have you noticed an increase in your happiness level since you got a pet? We always knew having pets around make people happier, but now there are studies that prove it.
Science confirms that pets are good for your health, both physically and mentally. They provide love and joy to our life, encourage us to be more active and social, and keep the loneliness at bay. If you have a pet, you probably already know all of this.
Take a look at these proven benefits of owning a pet:
1. Overall, pets help you live healthier, longer lives: a research in Sweden followed and studied the health records of 3.4 million people between 40-80 years old for a dozen years and found that people who lived alone and owned a dog had a lower risk of death by 33% and risk of cardiovascular-related death by 36%.
Last year, another 70 year-long research found that dog ownership lowers your risk of dying from any cause by 24%. For people who’ve experienced a heart attack or stroke, their risk drops by 31% from owning a dog.
2. Pets boost immune function and even alleviate allergies: did you know that living with a pet as a newborn actually reduces your chances of developing pet allergies later in life and even lowers your risk of asthma? A study in 2018 showed that households with both newborns and cats have a lower risk of childhood asthma, pneumonia, and bronchiolitis.
3. Pets help you get in daily exercise: staying active contributes to our overall physical health and owning a dog in particular means lots of daily walks which helps keep you fitter and slimmer.
4. Pets dial down stress: stress triggers our body into fight-or-flight mode which can take a physical toll on our body if we’re constantly stressed. Having pets around can balance this stress response by lowering stress hormones, heart rate, anxiety and fear. It also promotes an overall feeling of calmness and studies have shown that dogs can ease stress and loneliness of seniors and calm stress for college students. They don’t call dogs man’s best friend for nothing.
5. Pets promote heart health: pets give us a lot of love which impacts our cardiovascular health a lot. Studies have shown a link to lower risk of heart disease – patients who have a cardiovascular disease are 4x more likely to be alive after a year and more likely to survive a heart attack if they own a dog.
6. Pets make you more social… and sometimes even a date-magnet: people with pets come off more approachable… trustworthy… even date-worthy. Taking your four-legged friend out provides an opportunity to be more social and research has shown that women are more likely to give out their number to men with dogs.
7. Pets provide a social salve for Alzheimer’s patients: they offer comfort and social bonding to people suffering from brain-destroying dementias as studies show our furry friends can reduce behavioral issues, boost their mood, and raise their nutritional intake.
8. Pets enhance social skills in kids with Autism: it can be hard for autistic children to communicate and interact socially, but pets help them connect better. One study showed that kids with Autism Spectrum Disorder were more social when guinea pigs joined the party.
9. Pets boost our mood and keeps depression at bay: pets all-around will lift our spirits… it could be the love they shower us with or just their playful nature. An Australian study showed that owning a dog can help lessen feelings of loneliness.
10. Defeat PTSD: unconditional love and oxytocin boosts from a pet can help remedy the flashbacks and emotional outbursts linked to PTSD. There are now programs with specially trained service dogs and cats to assist veterans with PTSD.
11. Fight Cancer: therapy dogs help not only with loneliness and depression but can motivate kids fighting cancer to eat and follow treatment recommendations better which ultimately contributes to their healing process and health.
12. Animals can soothe chronic pain to some degree. One study found 34% of patients with pain disorder fibromyalgia reported pain relief after spending 10-15 mins with a therapy dog as opposed to 4% of patients that simply sat in an empty room.
Keeping a pet healthy is just as important for our health and if your pet has any health concerns, we carry a variety of pain relief products, CBD for pets and treats!
Some people lose hair as they get older, and some people shed hair throughout their whole life. Less than half of women go through life with a full head of hair and a majority of men experience some type of hair loss. But what causes hair loss and what can you take to help with hair growth?
Poor nutrition and vitamin deficiencies are actually major factors for hair loss. Hormone levels and stress as you get older also contribute to hair loss, but there are vitamins you can take to help support healthy hair growth.
Like with skin, there are intrinsic and extrinsic factors that affect the hair follicle. Intrinsic factors may include genetic and epigenetic mechanisms and extrinsic factors may include smoking and UV radiation.
- FISH OIL: Omega-3 fats supports and nourishes hair thickening and reduces inflammation that can lead to hair loss
- ZINC is a potent hair follicle health regression and accelerates recovery; it is involved with important functional activities in the hair follicle.
- B-COMPLEX VITAMIN (BIOTIN & B5): Biotin rebuilds hair shingles that have been damaged from over-shampooing (yes, it’s possible to wash your hair too much), sun exposure, and heat-product exposure (blow-dry and irons). Vitamin B5 stimulates hair growth.
- VITAMIN C plays a role in all aspects of your body’s health so it’s no surprise it’s beneficial for hair growth as well. Vitamin C fights oxidative stress that contributes to aging such as hair graying and loss.
- IRON: studies show that women with an iron deficiency are at a higher risk of hair loss
- VITAMIN D is a hormone known to help the body grow at a cellular level and hair follicles are highly sensitive to hormones.
If you’re looking for more natural ways, Rosemary Essential Oil is believed to increase cellular metabolism to stimulate hair growth and aloe vera gel contains tons of vitamins and minerals known for health, beauty, medicinal and skin health.
Not sure which vitamin your body is deficient in? We can help! Contact us to speak with a nutritionist today.
Don’t forget our monthly sale starts in one week, August 21 & 24 – get 15% off all orders (some exclusions apply) – stock up on vitamins!
Original source: https://draxe.com/nutrition/vitamins-for-hair-growth/
Supplements can help optimize our body for better health as we may not be getting all the nutrients we need from a natural diet. These five supplements are what you should be taking for a solid nutrition foundation: multivitamins, fish oil, magnesium, vitamin D, and digestive enzymes.
Each one serves a specific function.
MULTIVITAMINS – Our body needs vitamins and minerals to stay healthy and function normally, These are packed with micronutrients and the easiest thing you can add to your diet for an instant boost in nutrients.
FISH OIL – Improve your brain health, immune function, and eye health by increasing your omega-3 fatty acid levels. These also help with inflammation.
MAGNESIUM – 2 out of 3 people are deficient in magnesium as it’s harder to get this naturally, but it is important for many different systems within the body. It helps you build strong bones, regulate muscle and nerve functions, keep your blood pressure down, reduce heart diseases and many more.
VITAMIN D – this is a great immune booster that also helps with sugar regulation. It can reduce the risk of the flu, diabetes, heart disease, bone fractures and arthritis.
DIGESTIVE ENZYMES – gut health plays a critical role in our wellness. It also helps us in digestion, maintaining healthy inflammation levels, modulate pain and support normal immune function. If you’re having issues with constipation, try these tips.
Introducing five new supplements into your body at once can be a lot, so start with just one or two. Remember that every body is different and if you’re unsure what exactly your body is lacking, our nutritionists can help – schedule a free 15 min consultation today.
When researching healthy foods to eat, you’ve likely heard that certain foods are high in antioxidants… but what does that really mean?
Let’s break it down.
What are antioxidants? Antioxidants are compounds that fight harmful, free radicals in your body which are produced in response to normal body processes. They’re a powerful first line of defense against damage to your cells from aging, stress, and inflammation, They also contain cancer-fighting properties and benefits the immune system overall.
What do antioxidants do?
Antioxidants help minimalize the damage when there’s an overabundance of free radicals that can slowly damage healthy cells. Your body produces some antioxidants and you get others from colorful foods and vitamins.
Antioxidant Vitamins: This can be broken down into two: flavonoids and carotenoids.
- Flavonoids are polyphenol pigment compounds that are present in most flowering plants. They offer doubly beneficial because they improve vitamin C’s antioxidant capabilities.
- Carotenoids are fat-soluble vitamins and many sources say that one particular carotenoid, beta carotene, is the same as Vitamin A, but that’s not quite true. Part of it converts to Vitamin A but not all of it. Beta carotene is the most studied but other popular ones include lutein, zeaxanthin, and lycopene. Foods high in carotenoids include apricots, beef liver, beets, broccoli, salmon, mango, and more.
“A healthy outside starts from the inside” – Robert Urich
Research has shown that self-care helps manage stress and promotes happiness so it’s important to make this a priority in your life. Although we should always be prioritizing our wellness, this month we want to remind you how easy it is to take care of your body and mind with some simple tips you can do every day.
Try these simple tips to start feeling better from the inside out:
- Increase Your Water Intake💧
- Add More Fruits and Veggies to Your Meals – Eat the Rainbow
- Get Enough Quality Sleep
- Get Moving – Yoga, Walk, Jog, Aerobics Class, etc (take the stairs when you can)
- Cultivate a Positive Mindset
- Take Your Vitamins
- Use Nontoxic Skincare
- Practice Gratitude
Avocado is fatty… but it’s also very healthy.
Avocados are comprised mostly of monounsaturated fats which are basically heart-healthy fats.
Monounsaturated fatty acids have been tied to a number of powerful health benefits including protection against metabolic syndrome and heart disease. It may also reduce inflammation and enhance insulin sensitivity which can improve the body’s ability to regulate blood sugar levels effectively, as well as even potentially lowering risks of depression.
Avocados are packed with nutrients associated with many other health benefits such as: healthy vision, combats cancer growth, boosts weight loss, improves blood sugar control and promotes digestive health.
One medium-sized (7-ounce) avocado contains the following nutrients:
- 322 calories
- 17 grams carbohydrates
- 4 grams protein
- 29.5 grams fat
- 13.5 grams dietary fiber
- 42.2 micrograms vitamin K (53 percent DV)
- 163 micrograms folate (41 percent DV)
- 20.1 milligrams vitamin C (33 percent DV)
- 975 milligrams potassium (28 percent DV)
- 2.8 milligrams pantothenic acid (28 percent DV)
- 0.5 milligrams vitamin B6 (26 percent DV)
- 4.2 milligrams vitamin E (21 percent DV)
- 0.4 milligrams copper (19 percent DV)
- 3.5 milligrams niacin (17 percent DV)
- 0.3 milligrams riboflavin (15 percent DV)
- 58.3 milligrams magnesium (15 percent DV)
- 0.3 milligrams manganese (14 percent DV)
What is your favorite way to eat avocados? We love avocado toast with a dash of sesame!🤤🥑
Original source: https://draxe.com/nutrition/avocado-calories/
Quality sleep can help protect your mental health, physical health, quality of life, and overall safety. During sleep, your body is working to support healthy brain function and maintain your physical health. Ongoing sleep deficiency can increase your risk for some chronic health problems as well as affect how your mind and body behave.
For adults, it is recommended to get 7-8 hours of sleep a day.
Benefits of a Good Night’s Sleep:
- Supports a healthy immune system
- Supports proper cardiovascular function
- Supports clear mind and focus for better memory and learning
- Promotes proper growth hormones
- Promotes healthy metabolism
- Encourages proper reflexes, reactions, and judgments
If you are having difficulty falling asleep or staying asleep through the night, Insomnitol is a highly recommended supplement that we've had great success with to help you sleep better. It is a blend of botanicals and nutrients designed to support quality sleep and promote calm brain activity and contains:
- A unique herbal blend of valerian root, passion flower, lemon balm, and chamomile to provide relaxation without impairing memory, diminishing motor skills, or causing drowsiness upon awakening*
- L-theanine, an amino acid that can help promote calmness and improve the quality of sleep*
- Gamma aminobutyric acid (GABA), the main calming agent in the body. It assists with the ability to get to sleep and stay asleep.* This formula provides a novel, proprietary form of GABA that is naturally manufactured via a fermentation process and considered more effective than other traditional, chemically-produced synthetic forms.
- Melatonin, a multifunctional hormone whose main role is to help regulate sleep by controlling our day and night biological rhythms, known as the ‘circadian rhythm’ or our 24-hour biological clock*
- 5-HTP supports further melatonin production during the night to help with staying asleep.* 5-HTP is a precursor to serotonin — the body’s mood and sleep regulator.
- Vitamin B6, an essential nutrient for the conversion of 5-HTP and melatonin to serotonin
If this supplement is not right for you, we can help you find other options more suited for your specific needs. Call us or schedule a free consultation here.
Original source: Insomnitol Fact Sheet & https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
*these statements have not been evaluated by the FDA and is not intended to diagnose, treat, cure or prevent any diseases
Poop. There, we said it. It’s not the most glamorous topic by any means it’s important to know how to keep your bowel movements going and what you can do if you’re not going. There are many factors that can disrupt your bowel movements including poor gut health, eating habits, and stress, but a healthy person should poop at least once a day.
If you’re having fewer bowel movements, experiencing pain or constipation, try these easy and natural tips from gut health experts or schedule a free consultation with one of our in-house Gut Health experts.
- Stick to a sleep schedule – changes in sleep patterns can affect our circadian rhythm which controls our sleep/wake cycles as well as our digestion so sleeping at the same time every night can help maintain regularity.
- Take a probiotic supplement – this helps manage constipation by increasing good bacteria. If you need help selecting the right one for your body, we can help.
- Try intermittent fasting – fasting will reset your body which can help to regulate digestion as well.
If you’re still struggling with constipation or any other gut health problems, schedule a free nutritional consultation with our gut health experts. Complimentary 15 min consultations can be done over the phone or in person at our compounding pharmacy in South Bay, CA.
Original source: https://www.mindbodygreen.com/articles/expert-poop-tips
Bleach may kill germs fast but it’s more harmful to your skin than you realize if you don’t use it right. Follow these tips when cleaning with bleach:
- DON’T USE IT TO CLEAN EVERYTHING – bleach is strong and best kept for using only for extreme circumstances such as cleaning up body fluids (blood, poop, vomit) and whitening laundry
- DON’T MIX WITH AMMONIA – it’ll form a toxic gas which can damage tissue in your eyes, throat, nose and lungs
- DON’T MIX WITH ACIDS – when you mix it with vinegar, drain cleaner or anything acidic, chlorine gas forms and it’s dangerous to breathe in much of it
- DON’T PUT TOO MUCH IN YOUR LAUNDRY – bleach works wonders as a stain remover but don’t overuse it, don’t pour it directly on your clothes, and don’t use it for spandex, wool, silk or leather.
- DON’T CLEAN YOUR PHONE WITH IT – bleach can damage the screen’s fingerprint-resistant coating
- DON’T USE IT ON METAL – bleach is corrosive. It can eat away at metal surfaces
- DON’T USE AN OLD BOTTLE – bleach mixed with water only lasts 24 hours! Pure bleach is good for up to 3-5 months if properly stored away in a cool places away from sun, but always toss it after 1 yr from the date it was made.
- DON’T POUR IT DOWN THE DRAIN
- DON’T USE IT ON FOOD – never use it to wash your fruits and vegetables but you can use a bleach mix with water to clean utensils and countertops if needed
- DO PROTECT YOURSELF – cover your skin and airways; bleach can damage your clothes and even burn your skin if it’s strong
- DO AIR OUT THE SPACE – open doors and windows if you’re using bleach and be extra careful if you have allergies or health conditions that makes it hard to breathe such as Asthma or Chronic Obstructive Pulmonary Disease
- DO USE WATER FIRST – always try soap and water to clean first as bleach can’t power through dust and dirt. Use your bleach mix after cleaning and let it air dry
Skin conditions can range from mild to moderate symptoms, but all irritating, nonetheless. There is a deep connection between your skin, gut health, and inflammation and we’re going to cover what you can do about the three most common skin conditions: acne, eczema and psoriasis.
- Acne: this is widespread among adolescents and adults and the most common form is acne vulgaris; it is characterized by whiteheads and blackheads around your face, chest, back &/or shoulders, but can be as large as deep and painful blemishes.
- Diet can play a role in acne and a food sensitivity test can help you determine if it’s an issue for your body – our compounding pharmacy offers lab testing for food sensitivities if you’re looking to learn more about your body.
- Eczema: the most common type of eczema is atopic dermatitis; it is characterized by dry, itchy, swollen rashes that appear most commonly on the face, neck, elbows, and knees. Rashes can be triggered by an immune system reaction, but it’s not clear why and without knowing the root causes, it can be difficult and frustrating.
- Probiotic supplementation may reduce help relief symptoms as studies of infants and young children have found people with eczema have less microbial diversity in their guts.
- Coconut oil can also provide some relief when applied topically due its antimicrobial and anti-inflammatory proprieties.
- Psoriasis: the most common type is plaque psoriasis; it is characterized by red, scaly, itchy or painful patches (sometimes lesions) rise on the scalp, knees, elbows and lower back. The triggers are unknown but it has a genetic component and is considered an autoimmune disease.
- Supplements that help include: Fish oil, selenium, vitamin D, vitamin B12
Skin disorders are complex but we know that healthy gut microbiome is important in supporting skin health. If you have questions about your skin, food sensitivities, or gut health, schedule a free 15-min consultation with our expert nutritionists.
We also offer a customized skincare solution to help treat all your personal skincare needs – take this free survey to start building our your all-in-one Blend and Boost skincare product. Stop by our store in Torrance or call us to place an order. Don’t forget our 15% off monthly sale this month starts tomorrow!
Sunburns are no fun but you can make your own natural healing ointment with essential oils. See the list below of essential oils and how they’re best used to create your own concoction. Note that a little goes a long way and essential oils need to be mixed in with a carrier (ex: aloe vera gel, extra virgin olive oil, etc).
- Lavender – If you’re just going to use one essential oil for your sunburn, this should be it. And if you’re going to make a blend, I’d highly recommend including it. Lavender is calming to the skin and nervous system and is also antiseptic. It’s particularly indicated for burns and sunburns.
- Peppermint – Peppermint is cooling to the skin when applied in small doses and antiseptic. Key words: small doses. If using it in a blend, have the bulk of the oil composition be Lavender (or a similar, gentle essential oil) with just a small concentration of peppermint (or other cooling oil).
- Chamomile – You could use Roman or German chamomile, as both are good for burns and wound care. I personally prefer German chamomile, as it’s incredibly gentle.
- Geranium – Geranium is widely used in skincare. It can be particularly beneficial for burns.
- Sandalwood – Sandalwood can support irritated and inflamed skin.
- Neroli – Neroli is great for sensitive skin in general and has antiseptic properties.
- Eucalyptus – Like Peppermint, Eucalyptus has a cooling effect on the skin in small doses and has antibacterial and anti-infectious properties.
- Tea tree – Tea tree oil is like nature’s first aid kit. It has antiviral, antifungal, and antibacterial properties, making it helpful in preventing infections. If the sunburn is severe, it’s a great option. It also has a cooling effect in small doses.
We carry a variety of essential oils and our staff can help you determine what’s best for your needs if you’re not sure. Stop by our store in Torrance or call us to place an order.
Mental health refers to your overall psychological well-being: the way you think, behave, handle challenges, stress, and bounce back from it all. The current pandemic has affected many of our mental health but these 3 simple things can help you take control of your mental health.
1. GROWING MICROGREENS IN KITCHEN GARDEN
· Numerous studies show a positive and therapeutic effect horticulture has on our health. Concentrating on tending and watering our plants induces a calming effect. In fact, soil makes our brain react in the same way as antidepressants!
2. DEVELOPING AN INTEREST IN COOKING
· Investing your time and energy on achievable creative projects like cooking and baking can make you happier and more relaxed according to a study published in the Journal of Positive Psychology. No wonder baking banana bread has been all the rage during this pandemic!
3. CLEANING AND DECLUTTERING
· It’s natural to feel stressed and anxious when things are out of order… including our homes. Cleaning utilizes our mind – we feel a sense of accomplishment because our decision making and problem-solving skills are put to use, not to mention, you get a clean household!
Try these out and let us know if it helps alter your state of mind in any positive ways.
- July 8, 2020, 3pm
- The Remedy Pharm
You’ve heard that 8 hours of sleep is needed for quality sleep and good health, but are you still having trouble sleeping through the night? Try these four sleeping habits to improve your sleep.
1. MAINTAIN A SLEEP SCHEDULE
Knowing what time you are going to retire at the end of every day and begin a new day helps regulate the body’s natural clock, known as the circadian rhythm, and helps you fall asleep better.
2. SET THE TIME TO SLEEP BEFORE GOING TO BED
Setting a bed time prepares both your mind and body for sleep. Some relaxation techniques can help treat insomnia such as soft music, reading a book or taking a hot bath.
3. AVOID CAFFEINE AND EATING TOO MUCH BEFORE BED
Do not consume caffeine 3-4 hours before sleeping as they are stimulants designed to keep you awake for longer and takes longer to slow down.
Heavy meals can also cause stomach discomfort which leads to tossing and turning in bed.
4. CREATE A SLEEP-INDUCING ENVIRONMENT
A dark, quiet, cool room can promote better sleep. You can achieve this with heavy blackout curtains, earplugs, lower the temperature of your room, and keep your electronics away. In fact, put your cell phone in a different room altogether.
A good sleep environment means your brain will not be distracted so you can get better sleep at night. If you’re still having trouble getting a good night’s rest, call us to schedule a 15-min free Nutritional Consultation to speak with our experts on how we can help you achieve better sleep.
- July 2, 2020 4pm
- The Remedy Pharm
According to Dr. Sahil Khanna, Gastroenterology at Mayo Clinic, there is currently no evidence of an increased risk for getting COVID-19 if you have known digestive issues. However, people with an illness called common variable immunodeficiency are predisposed to getting viral infections in the gut. Patients with inflammatory bowel disease are also believed to be at a higher risk.
Data from two small studies show that symptoms can be present alone or during the course of the illness. Patients can either have concomitant gastrointestinal symptoms (if you have lung symptoms and gastrointestinal symptoms on top of that) or gastrointestinal symptoms and no other respiratory symptoms. The reported symptoms are mostly diarrhea, nausea and vomiting, but loss of appetite can be seen in some patients as well.
There is also a possibility of COVID-19 being present in the stool and absent in the respiratory tract, although more information is needed to assess this.
Hand-washing, maintaining strict hygiene, and constantly disinfecting frequently-touched surfaces are the cornerstone to preventing COVID-19. Rubbing your hands with an alcohol content over 60% is effective as well and The Remedy Pharm currently carries this if you’re in need.
If you have questions about your gut and digestive health, schedule a FREE 15-min consultation with our certified nutritionist, Rande Freedman BS, NC, CLE who specializes in gastrointestinal issues
- June 30, 2020 12pm
- The Remedy Pharm
The right food is vital for your mental health and certain foods are more beneficial than others to boost your mood. With the ongoing COVID-19 pandemic, we need to pay closer attention to what we consume to optimize both our physical health and mental health.
Studies have shown that high-fat diets that include sugar-sweetened food and drinks are associated with a greater incidence of mood disorders because what you eat directly affects cognitive abilities, memory functions, and emotions.
Pay close attention to foods that activate positive emotions such as:
- Fruit and berries: oranges, bananas, strawberries, blueberries, and apples. You will increase your intake of dietary fibre, vitamins, minerals and antioxidants which are all known to reduce oxidative stress, inflammation, and mood disorders.
- Fermented foods: yogurt and kimchi . The microbial action performed by fermented foods improves digestion and magnifies anti-inflammatory & antioxidants activities in the body which improves overall brain function and mood.
- Dark chocolate: yes, you read that right! Chocolate! Cacao is high in antioxidants and eating dark chocolate (in moderation, of course) helps to improve cognitive function and mood. The darker the concentration of cacao, the better it is for your mood.
- Fatty fish: salmon, tuna, herring, anchovies, and swordfish are packed with vitamins and minerals, especially omega-3 fatty acids, to improve brain function, reduce stress and cell damage, and overall fight against depression.
- Whole grains: barley, quinoa, rice, and millets. Not only do these high-fiber foods help you with digestion and lose weight, but it also boosts your mood and regulate neurotransmitters.
Have questions about what foods you should be eating to improve your mood? Contact us now to schedule your free 15-min consultation with one of our certified nutritionists.