Nutrition. Vitamins. You.
Nutrition. Vitamins. You.
How Certain Foods and Medications Can Impact Dental Health Dr. Claire Arcidiacono, ND In my last blog on dental health, I will be reviewing the foods and medications that can negatively affect our teeth and overall dental health. What can you do if you are …
Healing After Dental Work Dr. Claire Arcidiacono, ND When it comes to dental health one of the most frequent questions, I get asked is what should I take after I get dental work? In this blog I will be reviewing supplements that promote dental health …
LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE
by: Allie Might, FMC, INHC, ATT
Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read about it, talk about it, and try it out. However, do we know why it is so important for wellness other than during weight loss programs?
So, you are looking to lose weight. The first things typically advised are to change the diet and add exercise. While it is a critical part of any weight loss plan, the additional benefits of exercise have proven to be essential. The benefits widely recommended by prestigious institutions such as Harvard Medical School, The Mayo Clinic and The U.S. Centers for Disease Control and Prevention (CDC).
The health benefits to consistent exercise can have a positive impact on every part of the body, both cognitively and physically. A few benefits that can often be felt quickly is improved sleep (who does not want better sleep?), less anxiety and stress and increased happiness (yea endorphins!), and healthier blood pressure levels. Personally, I have found that I have more energy throughout the day.
While the benefits felt are amazing, the health benefits that take a little more time to have an impact are incredible. One of these benefits is commonly known to help support healthy bone density, as well as help to improve strength and balance to reduce falls and fractures, particularly as we age. Low-impact exercise such as walking can benefit the bones and muscles.
The next benefit has to do with the positive impact exercise can have on heart health. This includes all aspects of cardiovascular health. Exercise has shown to be effective in lowering the risk of heart disease, the risk of stroke, the risk of heart attacks and may even help to achieve healthy cholesterol levels. Most surprising comes from Harvard Medical School in relation to diabetes. They show that exercising regularly, particularly aerobic-style exercise, can help to lower the risk of type-2 diabetes. This is because exercise helps to remove unneeded sugar from the bloodstream.
Another benefit not to ignore is the impact exercise has on brain health. Studies supported by MedicalNewsToday and the CDC conclude that regular exercise contributes to good cognitive function. This long-term brain support helps to lower the risk of such issues as dementia and even Alzheimer’s Disease. Helping the brain to reduce aging is a benefit that all of us look to accomplish.
Lastly, the most surprising benefit is how regular exercise may influence certain types of cancer. These studies have found that this can be a contributing factor to help lower the risk of certain cancers such as breast, colon, bladder, kidney, stomach, esophageal and uterine. This is in part due to how exercise helps to reduce stress, inflammation, and obesity, which can be contributing factors for cancers.
I want to challenge you to strive for 10,000 steps per day, or 30 minutes of exercise 5 days a week, which is along the guidelines recommended by CDC through research. As always, I recommend checking with your doctor before beginning an exercise program.
CARTILAGE Hx is Type-II collagen or UC-II. Taking cartilage has shown to be beneficial for the joints to help reduce pain and deterioration. This is helpful for not only those that have arthritis, but also for those that are active and exercise.
PROTEIN POWDER is an easy and effective way to add protein to one’s diet. Protein needed for muscles, but also important for the immune system and vital organs in the body.
ACTIVE HX, made up of β-Hydroxy β-Methylbutyrate Monohydrate or HMB. Studies have shown that it can be highly effective in enhancing both muscle mass and muscle composition. This can help with strength and flexibility.
WORKOUT POWER SHAKE
1 cup Water
1 cup Ice
2 scoops Vanilla Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 scoop Active Hx
2 Cartilage Hx capsules, contents only
1 Banana
2 Tablespoons Peanut Butter OR 1 Tablespoon Almond Butter
Add all ingredients to a blender with the contents of the Cartilage Hx and blend until smooth. Pour into a glass and enjoy!
www.cdc.gov/physical-activity-basics/health-benefits/adults.html
www.medicalnewstoday.com/articles/benefits-of-exercise
pmc.ncbi.nlm.nih.gov/articles/PMC4983622/
www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
www.health.harvard.edu/topics/exercise-and-fitness
www.cdc.gov/physical-activity-basics/benefits/index.html
www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
www.webmd.com/vitamins/ai/ingredientmono-714/collagen-type-ii-native
www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
pmc.ncbi.nlm.nih.gov/articles/PMC11724150/
pubmed.ncbi.nlm.nih.gov/32857128/
Aged Garlic Dr. Claire Arcidiacono, ND Garlic is a nutrient that as a supplement or even spicy food enhancer can be found everywhere. The benefits of using garlic as either a supplement or even just as a spice to add to our food are numerous. …
Dental Abscess and Cavities Dr. Claire Arcidiacono, ND Everyone has heard of cavities. What you may not have heard of is a dental abscess. What is a dental abscess? How is dental abscess related to a cavity? And what can you do if you are …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~LEARNING: A NUTRITIONIST’S PERSPECTIVE
By: Allie Might, FMC, INHC, ATT
Learning can be a valuable tool but often not thought about when putting together a wellness plan. We often think of learning as our education, whether its formal education throughout the K-12 school years or furthering education post-high school. However, it can be so much more than that, and an intricate part of our wellness plan. Let me share my experiences with this important topic.
I have always said that learning something new each day is a sign to me that my day was a success. When I am in an environment where I am no longer learning, I have found that I feel tired and “down in the dumps.” This has often been a signal to me to re-evaluate things and look to move on to a more challenging environment.
The first way I like to incorporate learning is to read about subjects that interest me or watch documentaries on my favorite topics. Often, I even enjoy learning about opposite views of my own. This is through reading and personal conversations to help me get a better understanding of different viewpoints and “expand my mind” while building relationships.
Next, I find that taking a class to hone a hobby has also been effective for me. I love to cook and spend time in the kitchen creating amazing meals and desserts, and I also enjoy gardening. I found that I had so many delicious vegetables from the garden that I was having a tough time using everything, especially in new and creative ways. So, I decided to take a class on canning and pickling. Learning this new skill has sparked creativity in me that I never knew I possessed. Since learning this new kitchen skill, I have made so many delicious goodies like jams, spreads, sauces and even veggies. This had even inspired me to become an accomplished bread maker. Now that I can make these myself, I have the power to control the type of ingredients that I use to make them, instead of being at the mercy of prepackaged options. This has made me feel fulfilled, confident and it is a source of relaxation for me.
Lastly, I wanted to share what I like to call “fun learning.” This is just what it sounds like…. learning and experiencing growth while having fun. You can accomplish this through such things as travel or activities. Inspired through my travels to recreate meals I have experienced from other cultures and even try to put a healthy spin on things to make this more creative and indulgent. Allowing myself to try new activities, whether it is something adventurous in the water or just incorporating new forms of exercise, always surprises me. This is because I find that learning these new activities boosts my self-confidence and truly energizes me. Taking the time for fun and playing always inspires me to learn about new foods, cultures, and activities. How do you have fun learning?
As you can see, learning can be something as simple as reading an article on a topic that interests you, or more complex like signing up for a class. Whatever it is, I have found that learning energizes me, helps me thrive and builds my confidence. How will you add learning into your wellness plan in the new year?
When I am learning something new, staying energized and having a healthy memory is something I make a priority. Supporting energy and memory though proper supplementation can be a key ingredient in maximizing learning efforts.
UBIQUINOL w/NADH is a combination of CoQ10 and Nicotinamide Adenine Dinucleotide with Hydrogen helps to increase brain function and memory, as well as increasing energy production.
MULTI ENERGY POWDER is an effective way to start a foundation for good health with vitamins, minerals, and antioxidants. Adding a scoop to a bottle of water each day to sip on is also an effective way to maintain balanced energy and cognitive health throughout the day.
PHOSPHATIDYLSERINE is a nutrient that is helpful for many areas of wellness including fatigue, inflammation and even helpful for those with ADHD. However, it has been shown to be effective for brain health and increased memory function.
www.nmi.health/coenzyme-q10-a-review-of-clinical-use-and-efficacy/
neurolaunch.com/coq10-brain-benefits/
www.webmd.com/vitamins/ai/ingredientmono-1016/nadh
newhealthjournal.org/news/energy-vitamins-new-research-review/
pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
www.webmd.com/vitamins/ai/ingredientmono-804/rna-and-dna
www.webmd.com/diet/health-benefits-phosphatidylserine
pubmed.ncbi.nlm.nih.gov/24992464/