Monthly Archives: April 2023

10 Common Anxiety Triggers And How To Overcome Them

In our modern society, we’ve somehow become convinced that if we can just juggle all those balls or spin all those plates, life will be perfect. Unfortunately, so many of the modern inputs actually contribute to stress, overwhelm, and even anxiety or depression. There are several things in our lives that can cause anxiety. There are a number of different things that can help alleviate many of these stressors.

1. Lack of Sleep

We try to do more in our day, and sleep is the first to go. Unfortunately, in our desire to get more done, sleep deprivation can instigate or worsen anxiety disorders. By making sleep a priority you just might find you are also more productive. There are several things you can do for improving your sleep. Check out my post “How to Sleep Soundly” for several tips.

2. Excessive Technology

Digital overload is now the norm in our society. Cell phones, computers, and televisions all keep us “connected.” There are texts and emails that bombard us throughout our day, shows to watch, and video games to play. But what is the cost of all this technology? There is an overload of information that we must process, and this can activate stress hormones and the brain is constantly “on”, leaving us anxious. For many it can be beneficial to set aside some time each day with no technology. You might be surprised how less anxious you feel.

3. Too Much News

This is another challenge that comes along with technology. Social media sites cover more negative or dramatic news to encourage more hits. Have you heard the term “doomscrolling”? This is where you get sucked into a negative news cycle and find it difficult to disengage. All types of news media consumption can increase emotional distress. Some strategies to limit this type of stress can include turning off smartphone news notifications, set time limits for scrolling, and add other tech-free periods during your day.

4. Being Disconnected From Nature

Our connection with nature is slipping away as we spend more time on devices. American adults spend more than half of their day on electronic media; and the average adult spends five hours or less in nature per week. The environments we are in can increase or decrease our stress and this in turn impacts our overall health. Being in nature reduces anger, fear, and stress. Consider taking walks or hikes during your day, even a short walk can help lift your spirits. Forest bathing, spending time in a forest, lowers cortisol levels, reduces blood pressure and pulse rate.

5. Sedentary Life

Sedentary lifestyle has definitely increased with our technology use and lack of time in nature. It too can affect mental health issues such as depression, anxiety, and self-esteem. It is important to move throughout the day. If you sit for long periods of time, consider setting a timer for every 30 minutes to just get up and walk around or stretch for a few minutes.

6. The Blood Sugar Roller Coaster

Experiencing the blood sugar roller coaster not only impacts your body but also your mood. Unstable blood sugar often starts with a lack of protein and nourishing foods at the beginning of the day. As you go through the day your blood sugar begins to spin out of control. These ups and downs can produce anxiety, worry, and irritability. To avoid this roller coaster, concentrate your meals and snacks around protein, fiber, and healthy fats.

7. Lack of Purpose or Doing a Job You Hate

Feeling of not having a clear direction or goal in life and/or job burnout can impact your overall mental health causing problems with anxiety and depression. You may not be able to quit your job right now, but you can invest your time in doing something you are passionate about. Even a couple of hours a week doing something you love can help lift your mood. And who knows…sometimes these passion projects can lead to a new career!

8. Bottling up Emotions or Unprocessed Trauma

Emotional suppression and unresolved emotional distress have been shown in studies to contribute to anxiety. Post-traumatic stress disorder (PTSD) is an example of unprocessed trauma. Yoga, meditation, mindfulness, exercise, journaling, and reaching out to someone are all strategies that can help.

9. Lack of Deep Connection

Lack of meaningful and authentic relationships in one's life can increase the risk of anxiety and depression. Humans are social beings. As the saying goes, “No man is an island.” Some people may need differing levels of connectiveness, but we all need some form of human contact. Suggestions can include reaching out to someone, to get involved in something you feel passionate about, replace screen time with face-to-face time, or join a walking group. Building relationships not only helps you, it can help others too.

10. Being Over Caffeinated

Consuming excessive caffeine can trigger anxiety. Caffeine is found not only in coffee but also tea, energy drinks, candy, and more. You can check out my post “How Much Caffeine Do You Need?” To limit caffeine intake, read labels to determine how much you may actually be consuming and find alternatives that don’t contain caffeine. If you feel you need a “hit” of caffeine try a glass of water, take a walk, or practice deep breathing – all of which can improve your energy level.

With so many areas that can cause anxiety in our lives, it can be challenging to reduce it. Yet, implementing some of these strategies can still be helpful.

Book Review: Adrenal Transformation Protocol

by Mirareviewsbook review

As a holistic nutrition professional I am always on the lookout for resources that offer practical solutions for health and wellbeing. Especially when it comes to those chronic health conditions which impact someone’s abiity to function well in their everyday life.

One such health condition which is often both misunderstood and not well supported is that of adrenal insufficiency. The book Adrenal Transformation Protocol by Izabella Wentz is a practical, comprehensive, and easy to understand resource for consumers looking for this kind of information. The book offers a supportive approach to help the reader understand and address the root causes of adrenal fatigue.

Starting by sharing her own story, the author offers readers practical advice, tools, and case study stories to help them identify and address the root causes underlying their symptoms. Wentz also shares therapeutic and complimentary holistic modalities and even recipes to provide comprehensive support.

The book is broken down into four parts starting with Part 1: Understanding Your Adrenals and How Best to Support Them. Part II is The Adrenal Transformation Protocol which is includes tables and callout boxes helping to break the information down to make it more easily accessible. Part III covers Next Steps and Advanced Protocols which provides food for thought and a deeper dive into adrenal health issues. This section breaks down root causes for some of the common symptoms associated with adrenal dysfunction and identifies associated page numbers in the book allowing the reader to cross reference and create a more personalized plan that fits their needs.

For anyone who struggles with stress, or who is looking for solutions for adrenal fatigue and needs clearly laid out strategies, I definitely recommend Adrenal Transformation Protocol. This book is one that belongs in the personal library of anyone looking to feel better on a daily basis and optimize your health and wellbeing.

Yellow Foods: The Gut Health Powerhouses You Need To Know About

by Mirafruit, vegetablesgut, yellow foods

Your gut is the key to health. In my years of working with clients I have learned that focusing on gut health often has a significant impact on the rest of the body. And when it comes to what you eat there are number of powerhouse foods that are a great addition to the diet. They’re nutritionally dense and the provide a number of different benefits.

I promote eating all colors of the rainbow, and avoiding the beige plan known as the Standard American Diet. I’m sure you’ve heard it before, how important it is to eat a colorful diet and a variety of foods. Interestingly enough everyone seems to focus on greens. I think there’s another color that deserves just as much attention as the greens. Yellow! When it comes to you and your gut, consuming more yellow foods is highly supportive.

What’s so special about yellow foods?

The carotenoids found in yellow foods are a naturally occurring pigment that gives fruits and vegetables their vibrant color. These carotenoids are also responsible for a number of different health benefits, one of which is improving the health of your gut.

Many of the yellow foods are, of course, nutrient dense and are a wonderful source of micronutrients and phytonutrients. A number of yellow foods are highly prebiotic, meaning they feed the good bacteria in your gut. They’re also known to have anti-inflammatory properties which can be supporting and calming for gut health. And if that’s not enough they’re also loaded with antioxidants like beta-carotene and Vitamin C. These antioxidants help protect your cells against free radical damage, good for your gut and for the rest of you.

A few of my favorite yellow foods

The foods listed below are healthy choices regardless of whether they are yellow, red, green, purple, etc. For the purposes of this article, however, I’m talking specifically about the yellow varieties.

Apples

The high levels of fiber, both soluble and insoluble, in an apple helps to balance blood sugar and well as supporting good digestion and elimination. Apples are also a good source of pectin, a water soluble fiber, that improves digestive health.

Bananas

Choose bananas that are more green as they are highly prebiotic and activate and feed your healthy gut bacteria. The riper a banana gets the more the sugars develop and the less prebiotic content they have

Bell Peppers

Another high fiber food, bell peppers are also a good source of vitamin C and potassium. The fiber is supportive for helping to create bulk and assist with heathy digestion and elimination.

Curry

Curry powder is made with turmeric which is very good for your digestive health. It’s antioxidant, anti-inflammatory, and can help reduce gas and bloating in the gut.

Ginger

Considered a calming herb, ginger root is not only delicious in a number of different cuisines, it helps support both digestion and elimination. Eating ginger with a meal can help reduce fermentation of your food which in turn reduces bloating and gas.

Lemons

Another good source of pectin, found in both the peel and the pulp, lemons are also have citric acid which can help the body absorb more iron from iron-rich foods. It’s important to understand that lemon juice does not have the same benefits. If you want that fiber with your lemons consider making blended lemon water (recipe below)

Mango

These are high in both amylase, a digestive enzyme, and dietary fiber. The amylase helps to break down starches while fiber helps against constipation.

Onions

Another high fiber food (if you haven’t guessed by now, fiber is one of the keys to good gut health). As well as being high in certain nutrients and antioxidants, studies show that onions are high in quercetin which appears to be able to ward off H. pylori, a bacteria associated with stomach ulcers and digestive cancers.

Pears and Asia Pears

A fabulous source of fiber pears are also an anti-inflammatory food. Plus there’s some indication that including pears in your diet may help protect against stomach cancer.

Pineapple

A good food source of bromelain, another digestive enzyme. This enzyme however is specifically to breakdown proteins. So fresh pineapple can be an excellent tenderizer for meat. Eating pineapple can help make it easier for you to digest and absorb protein rich foods.

Potatoes

There are a number of health benefits to eating potatoes. Digestively once potatoes have been cooked and cooled they become a resistant starch. This is a carbohydrate which is highly supportive for the gut, acting like a prebiotic food for your healthy gut bacteria.

Yellow Squash

Sometimes referred to as Summer Squash. Highly nutritious with a good nutrient dense profile this vegetable is, you guessed it, another good source of fiber. And as a final point for fiber, getting enough of it in your diet can help ward off the potential for developing diverticulosis.

Add more yellow foods to your diet

There are a number of ways to add yellow foods to your diet. From dicing them into salads, adding them to soups, or blending them into a smoothie. Plus yellow foods can be used to make sauces, like curry, or condiments, such as mango salsa.

Remember that whenever possible it’s a good idea to choose locally sourced foods, not just the yellow ones, and to buy organic, especially for the Dirty Dozen.

The next time you’re out grocery shopping, or at the farmer’s market, remember to put yellow foods on your grocery list and give your gut a boost.

Blended Lemon Water

Print Recipe Pin Recipe

Ingredients

1 smooth skinned lemon (the less dimples the more juice)
2 cups water

Instructions

Wash lemon and cut off ends
Quarter lemon and remove pulp from peel
Remove seeds from pulp
Trim pith (the white part) from the skin to reduce bitterness
Blend water, pulp, and peel together until fully combined
This can then be used as a base for lemonade by adding 2 cups of water and a little maple syrup or honey to sweeten it. Or you can pour the liquid into ice cube trays and freeze. Then use for a refreshing lemony boost to a glass of water or iced tea.

Notes

[expand title="Sources"]

Ivyna de Araújo Rêgo, Renaly et al. "Flavonoids-Rich Plant Extracts Against Helicobacter Pylori Infection As Prevention To Gastric Cancer". Frontiers In Pharmacology, vol 13, 2022. Frontiers Media SA, doi:10.3389/fphar.2022.951125.

Hikisz, Pawel, and Joanna Bernasinska-Slomczewska. "Beneficial Properties Of Bromelain". Nutrients, vol 13, no. 12, 2021, p. 4313. MDPI AG, doi:10.3390/nu13124313.

Bottega, Roberta et al. "Anti-Inflammatory Properties Of A Proprietary Bromelain Extract (Bromeyal™) After In Vitro Simulated Gastrointestinal Digestion". International Journal Of Immunopathology And Pharmacology, vol 35, 2021, p. 205873842110346. SAGE Publications, doi:10.1177/20587384211034686.

Pham VT, Dold S, Rehman A, Bird JK, Steinert RE. Vitamins, the gut microbiome and gastrointestinal health in humans. Nutr Res. 2021 Nov;95:35-53. doi: 10.1016/j.nutres.2021.09.001. Epub 2021 Oct 21. PMID: 34798467.

Riboli E, Norat T. Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S. doi: 10.1093/ajcn/78.3.559S. PMID: 12936950.

Pascale, Nélida et al. "The Potential Of Pectins To Modulate The Human Gut Microbiota Evaluated By In Vitro Fermentation: A Systematic Review". Nutrients, vol 14, no. 17, 2022, p. 3629. MDPI AG, doi:10.3390/nu14173629. Accessed 8 Mar 2023.

"Turmeric Extract May Improve Irritable Bowel Syndrome Symptomology In Otherwise Healthy Adults: A Pilot Study | The Journal Of Alternative And Complementary Medicine". The Journal Of Alternative And Complementary Medicine, 2023, https://www.liebertpub.com/doi/abs/10.1089/acm.2004.10.1015. Accessed 8 Mar 2023.

Shinde, Tanvi et al. "Synbiotic Supplementation With Prebiotic Green Banana Resistant Starch And Probiotic Bacillus Coagulans Spores Ameliorates Gut Inflammation In Mouse Model Of Inflammatory Bowel Diseases". European Journal Of Nutrition, vol 59, no. 8, 2020, pp. 3669-3689. Springer Science And Business Media LLC, doi:10.1007/s00394-020-02200-9. Accessed 8 Mar 2023.

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Eating For Healthy Hair: The Best Foods For Hair Growth

by Mirahealthhair

Did you know that the health of your hair is closely tied to your gut health and overall wellness?

The nutrients we consume can have a significant impact on the growth and health of our hair follicles. That's why it's essential to understand how our diet and lifestyle choices can influence our hair's health.

To shed more light on this topic, we are joined by Julie Olson, an expert in hair and wellness. With her wealth of knowledge and experience in the field, Julie can help us better understand the key nutrients and lifestyle changes needed to promote healthy hair growth and prevent hair loss. So let's dive in!

The Role of Nutrition in Hair Health

Hair follicles require a complex array of nutrients to grow and remain healthy, including protein, vitamins, minerals, and healthy fats. However, simply consuming these nutrients is not enough; they must also be absorbed by the body for maximum benefit.

Many factors can impede nutrient absorption, such as poor gut health or autoimmune issues. This is why it is essential to address these underlying issues to improve hair health.

Contrary to popular belief, hair loss is not solely due to aging. It can also be caused by nutrient deficiencies, stress, hormonal imbalances, and other health issues.

Therefore, it is important to maintain a healthy gut by consuming a diet rich in fiber and fermented foods and avoiding processed foods and foods that trigger inflammation.

Key Nutrients for Hair Health

Hair follicles require a wide range of nutrients to grow and maintain health, and deficiencies in key nutrients can lead to hair thinning, dryness, and even hair loss. Here are some of the key nutrients that play a critical role in hair health:

Protein

Hair fibers are primarily made up of protein, which means that consuming enough protein is essential for healthy hair growth. Animal protein, in particular, is an excellent source of branch-chain amino acids, which are vital for building strong, healthy hair.

Sources: Grass-fed beef, chicken, turkey, fish, eggs, and dairy products like yogurt and cheese. It is important to choose grass-fed and organic sources of animal protein when possible, as these can provide higher levels of important nutrients and healthier fats for overall health.

Plant-based sources of protein like beans, lentils, nuts, and seeds can also contribute to a well-rounded diet for hair health.

Vitamin C

It can also aid in protein absorption.

Sources: citrus fruits, strawberries, and bell peppers.

Fat-soluble vitamins

Vitamins D, A, and E are all crucial for hair health. Vitamin D plays a role in stimulating hair follicles and promoting growth, while vitamin A is essential for scalp health and stem cell growth. Vitamin E helps reduce the breakdown of hair follicles and provides moisture by soothing the oil glands.

Sources: Vitamin D can be obtained from fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal.

Vitamin A can be found in animal products like liver, eggs, and dairy, as well as in colorful fruits and vegetables like carrots, sweet potatoes, and spinach.

Vitamin E can be found in nuts and seeds like almonds and sunflower seeds, as well as in vegetable oils like olive and sunflower oil.

Healthy fats

Healthy fats are important for hair health because they help the body absorb fat-soluble vitamins, such as vitamin D, vitamin A, and vitamin E, which are crucial for hair growth and maintenance.

Sources: Monounsaturated fats, such as those found in olive oil and avocados, as well as polyunsaturated fats, such as those found in fatty fish and nuts.

Walnuts, in particular, are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to hair growth and scalp health.

It is important to note that while certain types of fats are beneficial for hair health, saturated fats found in processed and fried foods should be avoided as they can contribute to inflammation and poor overall health.

Selenium

It is another key nutrient that aids in hair follicle formation and protection. However, it is important to consume selenium in moderation, as excessive consumption can lead to negative health effects. It is recommended to consume no more than 400 micrograms of selenium per day.

Sources: Brazil nuts, seafood (such as oysters, tuna, and crab), liver, and poultry.

Zinc

It is another important nutrient for hair health, as it is involved in tissue growth and repair.

Sources: Good dietary sources of zinc include liver, eggs, oysters, yogurt, and sunflower seeds.

Vitamin E and manganese

Found in nuts and seeds and leafy greens can also benefit hair health.

Sources: Walnuts and Brazil nuts are especially beneficial, and soaking or sprouting nuts and seeds can make nutrients more absorbable.

B vitamins and niacin

Niacin can help dilate capillaries and inhibit hair loss, but different people may have different reactions to it. It's important to note that taking niacin supplements can lead to adverse side effects and should be done under the guidance of a healthcare professional.

Sources: whole grains, leafy greens, legumes, nuts, and seeds. Good sources of niacin include poultry, fish, and whole grains.

Iron

Iron deficiency can lead to hair thinning and hair loss, making it an important nutrient to focus on for hair health. Essential for red blood cell production and oxygen transport to the hair follicles, iron promotes hair growth.

Sources: Good sources of iron include red meat, poultry, fish, beans, fortified cereals, and legumes, such as lentils, chickpeas, and beans.

Biotin Myth

Biotin, also known as vitamin B7, is often marketed as a hair growth supplement. Biotin is necessary for healthy hair growth and a deficiency in biotin can lead to dry, brittle hair prone to thinning. There is, however, little evidence to support the claim that biotin alone can stimulate hair growth.

Despite the benefits of biotin, there are downsides to taking high doses of this vitamin. One study found that taking excessive biotin supplements can actually harm hair health, leading to increased hair shedding and breakage.

It is important to listen to your holistic nutrition practitioner and be mindful of supplement intake, as it is possible to get too much biotin through supplements and fortified foods. One supplement that contains high levels of biotin may be counterproductive to hair health, so it is important to be aware of the dosage of biotin in supplements.

Keeping a food journal can also be beneficial in balancing nutrient intake, as biotin can be found in many common foods such as eggs, nuts, and whole grains. By consuming a varied and balanced diet, one can obtain the necessary amount of biotin for healthy hair growth without the risks associated with excessive supplement intake.

The Journey of Making Nutritional Changes

Making nutritional changes can be challenging for many people, especially when it comes to addressing hair health. Clients may struggle with implementing dietary changes due to various factors such as taste preferences, cultural upbringing, and limited access to certain foods.

Additionally, individuals with common food sensitivities or leaky gut issues may struggle with nutrient absorption, which can impact hair health. Therefore, it's important to address gut health as a part of any nutritional changes.

By working with a healthcare practitioner and making gradual dietary changes, clients can improve their gut health and nutrient absorption, ultimately leading to healthier hair.

Conclusion

Achieving healthy and strong hair is not just about using the right hair products but also about maintaining a balanced and nutritious diet.

Incorporating key nutrients such as protein, fat-soluble vitamins, healthy fats, zinc, selenium, and B vitamins can promote hair growth and prevent hair loss. It is important to obtain these nutrients from a variety of food sources, including grass-fed animal protein, fatty fish, nuts, seeds, leafy greens, and other superfoods.

Furthermore, paying attention to gut health and common food sensitivities can improve nutrient absorption and overall hair health. While making nutritional changes may come with challenges, it is important to work with a practitioner and keep a food journal to balance nutrient intake and optimize hair health.

By taking a holistic approach to hair care and nourishing the body from the inside out, you can achieve healthy and vibrant hair that shines with vitality.