Best for Your Brains
All posts, Nutrition

10 Best Foods For Your Brain: Eat Better, Think Smarter

Medically review by Kim Langdon

Best for Your Brains

Here is the magic in food, in case you didn't already know: food nourishes every fibre of your being.

We often label foods 'good' versus 'bad' without thinking about what exactly they're providing or not providing.

When it comes down to it, a real food diet is vital to our every organ which is where it might obtain its 'healthy' label.

When it's good for the whole body, it's likely doing specific work on many different parts of it.

Today, we want to focus on foods that are good for the brain.

After all, this is the organ that controls the rest. Many people choose a healthier diet to lose weight, but there's so much more that goes into keeping us fit and healthy.

When our brain is in good shape, our bodies have more power to follow in its path.

Turns out, what we eat has a huge effect on the brain's overall health from quicker cognitive processing, memory and information recollection, and reducing that dreadful 'brain fog' that tears down our focus.

Whether you want to improve mental clarity for enhanced work performance, boost your mood the natural way, or ward off degenerative disease like Alzheimer's, these foods are for you.

Learn more about eating healthy foods for your brain with our 7 Day Make Ahead Meal Plan.

The basic facts About Your Brain

Before we get into what, we want to cover the why's.

After all, you very well may already include these foods in your diet regularly, so it might just help you to understand how your choices are affecting your noggin.

In a study of over 27,000 people over the age of 55, those consuming the most nutritious diets (rich in vitamins and minerals from fruits and veggies) were 24% less likely to develop cognitive diseases.

Moreover, long-term adherence to the Mediterranean diet - rich in seafood, nuts and olive oil - is associated with less cognitive decline and better brain functioning overall according to this research.

It's no surprise that there is direct correlation between brain health and a nutrient-dense diet. The case is especially strong for seafood, as getting a good ratio of omega-3 fatty acids to omega-6 fatty acids is thought to improve cognitive aging.

Finally, breakfast - specifically those comprised of food low on the glycemic index - is thought to improve cognitive functioning, especially in children according to this study.

It just might be the most important meal of the day after all!

Best foods for brain health

Best foods for brain health

We've outlined some general guidelines, here.

It's obvious that real food trumps all considering we should be receiving glucose to fuel our brains from sources other than table sugar and cereal.

The Mediterranean diet is focused entirely on whole foods and emphasizes the need for omega-3 fatty acids. Finally, brain health isn't limited to aging of the brain.

Kids in school need proper nutrition to reach full academic potential, and this isn't just limited to elementary school. Here are a the 8 "brain foods" you should be eating!

Walnuts

Walnuts

The healthy toss-up of antioxidants and omega-3's in this nut make them the perfect snack. Heading off to a test or need an afternoon boost at work?

A handful of walnuts can up your focus and mental performance.

They are also the only nut that provides a good source of alpha linolenic acid which promotes blood flow, therefore delivering more oxygen to the brain. A brain that can breathe is a brain that can work.

Finally, walnuts have been shown to improve learning and memory in mice with Alzheimer's.

Olive oil

Olive Oil

We love coconut oil. We especially love avocado oil. When it comes to the brain, though, we adore olive oil.

A food staple in the Mediterranean diet packed with undeniably good-for-you fats, specifically the monounsaturated kind. What does all that mean?

Well, this type of fat has been proven to slow down brain aging.

Vitamin E, which a dose of olive oil contains nearly your entire daily serving of, can help protect neurons which subsequently helps to prevent Alzheimer's and cognitive deterioration.

Beets

Beets

You love 'em or you hate 'em, but these roots are worth getting your kitchen a little dirty for. The natural nitrates in beets which sound bad off the bat, but they're actually found in lots of veggies.

These nitrates actually improve blood flow to the brain which increases the oxygen, one of the main properties we look for in brain foods.

This veggie has powerful properties that ward off dementia.

Grass-fed beef

Grass fed Beef

Besides getting more omega-3 fatty acids for the brain to feed on, it's important to balance the ratio of those 3's to the 6's

Grain-fed beef tends to contain more of the latter which can sway your ratio in the opposite direction.

Grass-fed beef also contains loads of antioxidants which prevents oxidative stress on brain cells while the CLA (conjugated linoleic acid) reduces inflammation in the brain which is thought to be a root cause of depression.

Coffee

Coffee

Ah, any excuse to drink coffee is a GOOD thing. While coffee gets a bad rap sometimes, it's actually pretty good for you in moderation. 

It's no secret that just the right amount of caffeine can increase our focus and help us stay task-oriented by keeping us awake and alert.

Moreover, coffee contains antioxidants which we know are good for optimal brain health.

Lastly, coffee is a mood booster and can actually help women to manage depression and mood disorders.

Sardines

Sardines

If you can get over the "gross factor," these guys are tasty and incredibly nutritious.

They're a powerhouse when it comes to omega-3's, specifically acids like EPA and DHA which aids neurotransmitters in the brain stay regulated which keeps YOU focused.

If you don't quite dig this canned delicacy, you can always opt for other oily fish like salmon - fresh or canned - for the same benefits.

Get inspired with these recipes for the ultimate brain food or mask the flavor of sardines altogether with this salad idea.

Avocado

Avocado

What isn't avocado good for?

This fruit is one that everyone loves whether it's sliced and diced in a salad or smashed into a lovely guac recipe. Beyond glucose, the brain uses fat for fuel.

Like olive oil, avocado's fat content is mostly comprised of monounsaturated fat making it easy for the brain to use.

Whether you're a fan of the fruit itself or its lovely and versatile oil, avocado keeps cell membranes flexible and can even be used to treat certain brain disorders.

Garlic

Garlic

Garlic is an easy addition to your everyday diet with some boost for your brain power. 

It's actually thought to prevent brain cancer by killing cells found in a malignant tumor. How's that for preservation?

Garlic extract encourages optimal brain functioning and prevents loss of it over time. The extract also provides a natural aid against symptoms of Alzheimer's. 

This beautiful soup packs in a whopping thirty cloves of garlic for some serious brain power!

If you already eat these foods, it might already be apparent that you're feeling better, sharper and more clear-headed. How do you feed your brain? Share your tips with us below and spread the word by sharing this with your friends.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Share on Pinterest

10 Best Foods For Your Brain: Eat Better, Think Smarter | Happybodyformula.com
Read More
All posts, Nutrition

10 Ways To Upgrade Your Meal – Simple Nutrition Boosts

Medically review by Kim Langdon

I don't know about you, but we're always searching for ways to up the nutrition and taste of the food we're eating.

Besides eating a balanced diet mainly consisting of real food, we're on the hunt for those little things that make a big impact.

Many times, these so-called superfoods are easy additions to what we're already eating, and that's what we want to talk about.

These easy add-ins can become daily staples in your diet that you'll grow to love and enjoy.

They'll max the nutrition in your meals and maybe even take the flavor up a notch, giving it the kick you need.

Dulse

Dulse

What it is: Dulse is a type of seaweed which makes it inherently healthy for you. This seaweed is generally red in color, and it has a slightly spicy flavor making it a tasty addition to many savory meals.

Why you should eat it: It contains high amounts of vitamins B6, B12, A, Iron, Potassium, Phosphorus, and Manganese. Dulse helps to support both a healthy digestive system and healthy brain. Finally, it can cleanse the body of heavy metals making it a vital choice for a detox food.

How to use it: Dulse can easily be sprinkled onto savory dishes. Try adding it to your salad at lunch for a kick of mild and smoky flavor.

You can often purchase dulse in a shaker like salt so it is easily incorporated for a regular superfood boost. You can even use it as a natural salt replacement during cooking.

Chia seeds

Chia Seeds

What it is: These little seeds are packed with energy, and chia is derived from the Mayan word "strength."

They're related to the mint family. They can be found whole or ground. The fibrous whole seeds gel up when mixed with liquid making them satiating due to their expansion.

Why you should eat it: Chia seeds are a powerhouse. They contain omega-3's, loads of B vitamins, calcium and iron. 

Per one-ounce serving, you'll get a whopping 11 grams of fiber making these great for a satiating addition to your food. Their high antioxidant load fights free radicals, and they're one of the highest quality plant proteins out there.

How to use it: If you like smoothies, you might try adding in a tablespoon or two of chia seeds. This will give you an energizing morning boost and keep you feeling full.

Alternatively, those sensitive to eggs can use chia seeds as a substitute for binding. Simply mix 1 tablespoon to 3 tablespoons of water and let sit until it gels.

Spirulina

Spirulina

What it is: Spirulina is often sold as a deep green colored powder. This powder is technically a cyanobacterium, otherwise known as blue-green algae hence its saturated hue.

Why you should eat it: Spirulina is touted as one of the world's healthiest foods and for good reason. A little bit goes a long way. It's a dense source of B vitamins, vitamin K and vitamin E. 100 grams of the stuff will give you 219% of your daily iron intake.

Because it is a complete plant protein, it contains all of the essential amino acids.

Finally, the antioxidants found in spirulina have been found to reduce high cholesterol and increase exercise performance.

How to use it: Spirulina can easily be added to dips (as long as you don't mind the green!).

Next time you make fresh guacamole, add a tablespoon or two for a superfood boost. You won't even taste the difference.

Raw cacao

Raw cacao

What it is: Raw cacao is simply chocolate before it's all tossed up with sugar and packaged in bars.

Raw cacao powder and nibs are derived from the cacao plant, and they often have a rich but bitter taste.

Why you should eat it: When people talk about how healthy chocolate is, they're referring to the health benefits and high antioxidant load found in raw cacao products.

With healthy fats (oleic acid), the ability to balance hormonal swings (give into those PMS cravings!), and protective benefits for the heart, raw cacao is one healthy way to indulge your chocolate cravings.

Moreover, cacao contains MAO inhibitors boosting serotonin and can be a natural aphrodisiac. Consider it a "happy food."

How to use it: Steer away from sweet and enter savory. Raw cacao powder makes a lovely addition to a bolognese sauce to develop a deeper and more complex flavor.

You can also add it to chili or stew with warm spices like cinnamon and allspice.

Kefir

Kefir

What it is: Kefir is a fermented milk product produced from kefir grains. It's much like yogurt, except it's generally "drinkable" with similar probiotic content and good bacteria.

Why you should eat it: We're big proponents of probiotics, so squeezing it into your diet is much encouraged!

Kefir will give you natural protein and a calcium boost. So, why don't we just suggest yogurt?

Well, kefir contains about 30 different strains of bacteria making it one of the most powerful probiotic foods which can help digestion and weight management.

It's also thought to be anti-bacterial which makes it a fantastic gut-healing food. Oh, and it's often tolerated well by those who can't have dairy otherwise!

How to use it: Opt for a splash in your smoothie. Cut your liquid of choice in half by adding in 1/2 cup of kefir instead for a creamy and healthy morning boost.

Nutritional yeast

Nutritional yeast

What it is: Nutritional yeast - also known as savory yeast - is a deactivated yeast that tastes a lot like cheese. Yes, CHEESE. You can likely find it amongst other seasonings or in the bulk food section.

Why you should eat it: Nutritional yeast is a great source of B vitamins - in fact, just a 1/2 tablespoon can provide you with a day's worth of 'em!

Despite being a type of deactivated yeast, it doesn't contain Candida albicans which can irritate some people.

Its compounds beta-1,3 glucan, trehalose, mannan, and glutathione are often associated with improved immunity, reduced cholesterol levels, and cancer prevention.

How to use it: If you don't dig dairy, nutritional yeast can add the cheesy taste you're missing out on. Try it on top of bolognese and noodles or a "cheesy" cauliflower and broccoli bake.

Bee pollen

Bee Pollen

What it is: Bee pollen is just what it sounds like! This food of the young bee is comprised of 40% protein and contains nearly all nutrients required by humans.

Why you should eat it: This stuff contains more amino acids than beef, eggs or cheese in terms of concentration; while you won't eat as large a portion of bee pollen as you would beef, it's still a nutrient-dense addition to your daily routine.

The B vitamins can naturally enhance energy, its anti-inflammatory properties are especially helpful to the respiratory system, and pollen reduces histamine for a natural allergy fighter.

Lastly, bee pollen can help ease cravings.

How to use it: Have a spoonful sprinkled on a banana with some cinnamon or nut butter. The mild taste will give you a morning boost of B vitamins and plant protein with a vibrant pop of color.

Hemp seeds

Hemp Seeds

What it is: These seeds are a complete plant protein, often sold whole or in protein powder form. Of all plant foods, they have the most concentrated source of proteins with a dose of healthy fats to boot.

Why you should eat it: Besides being a great source of protein - particularly for those who are sensitive to dairy - hemp seeds offer loads of nutrition.

Their protein is easily digested, their essential fats contain both omega-3's and omega-6's,  and they provide you with all essential amino acids.

They're rich in vitamin E and make a great hypoallergenic source of seeds for those with nut sensitivities. Edestin - a protein found in hemp - can help aid digestion.

Finally, their anti-inflammatory properties can be beneficial to those with arthritis, cardiovascular disease, and even psoriasis.

How to use it: Sprinkle hemp seeds on a salad for a burst of nutty flavor or add a few tablespoons to your post-workout smoothie for a burst of plant-based protein

You can opt to use hemp protein powder if you're sensitive to whey protein.

Kimchi

Kimchi

What it is: Kimchi is a fermented vegetable dish popular in Korean cuisine. It generally contains napa cabbage, daikon radish, carrots, and lots of red chili flakes giving it a spicy and pungent flavor.

Why you should eat it: Kimchi is a natural source of probiotics and good bacteria due to the fermentation process.

Fermented foods can help heal leaky gut, normalize digestive issues, and up your immunity by keeping bad bacteria in the body at bay.

Since this food is generally quite spicy, you can enjoy the effects that spicy food has on speeding up your metabolism.

How to use it: Stir some into a bowl of quick rice or cauliflower rice with chicken thighs or sliced beef. You can use it as a condiment or have 1/4-1/2 cup as a side dish at any meal.

Turmeric

Turmeric

What it is: Turmeric is derived from a root - often found in powder form - related to the ginger family. It's a bright yellow and it's often found in Thai foods like curry and has been used in Asia for thousands of years.

Why you should eat it: Turmeric is widely known for its anti-inflammatory properties and its medicinal uses are being studied more and more.

Turmeric has been proven as effective as aspirin for chronic inflammation and pain in some people, used to treat depression, and can even inhibit the growth of cancer cells. Turmeric can even help keep your brain sharp and improve memory.

How to use it: For a savory dish, try this Vietnamese turmeric fish and use black pepper as well which helps the body to utilize the anti-inflammatory properties.

For a sweeter option, make some golden milk by adding a dash to a warm mug of coconut milk and a bit of honey.

What's your best-kept secret when it comes to boosting your nutrition? Share how your little goes a long way!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Share on Pinterest

10 Superfood Upgrades to Max Out Nutrition in Every Meal | Happybodyformula.com
Read More
Healthy Foods
All posts, Nutrition

10 “Health” Foods Sworn Off by Dietician’s

Medically review by Kim Langdon

Healthy Foods

All right, all right. We're not here to play diet dictator and tell you these foods are 100% off-limits.

Sometimes, swearing off foods and deeming them good vs. evil can be pretty negative, actually.

We simply want to stress the fact that labels can be deceiving. If you're just getting into eating healthy, food can seem pretty overwhelming to navigate.

If you need an extra hand, consider our 7 Day Make Ahead Meal Plan.

The truth is that it is.

Marketing techniques and high demand for healthier snacks, treats and convenience foods mean we're likely to make some generous assumptions.

So, we're gathering up some expert opinions on foods that seem healthy, but just don't stack up. These are the ones you might want to avoid.

Reduced-fat peanut butter

Hopefully, this one is a no-brainer. Whether or not you're spreading on peanut butter, almond butter, cashew butter or sun butter, there's one thing that creamy stuff should be: chock full of healthy fats.

That's where the nutrition lies, after all.

Fat reduction in commercial products, especially ones that are supposed to be fatty, can only mean one thing - more sugar, with a dose of chemicals and preservatives.

Don't be fooled by low-fat products, especially when it makes just about zero sense like with nut butters.

Whatever nut butter choice you make, it should have one or two ingredients, the second being salt.

Vegetable crisps

Vegetable Crisps

It's no secret that potato chips aren't exactly health food.

They're empty calories, and they're often considered a food without brakes.

Once you pop, the fun doesn't stop (until the bag is empty).

While there's nothing inherently wrong with clean ingredients such as roots, some olive or coconut oil, and a pinch of sea salt, choosing sweet potato chips or beet chips over regular spuds isn't doing you a favor.

Opt for fresh vegetables instead or make your own chips at home to avoid overindulgence.

Besides, most brands you'll find in the store use refined oils and the main ingredient?

Well, potatoes! Oftentimes, a bag of "veggie crisps" is just potatoes disguised by different colors.

Granola

This is one of those foods that is most often labeled with a "low-fat" or "gluten-free" tag making the consumer not think twice about grabbing a box.

When it's in the pantry, granola has the potential to be breakfast every weekday morning.

So, what's the issue? Well, most granola is doused in sugar.  A cup of the stuff will run you up to 600 calories and 25-30 grams of sugar.

Yikes! Whether or not it's natural sweetener like rice syrup, it's still adding up.

The serving size is often meager without much protein leaving you hungrier than before, far before lunchtime.

Making your own granola at home where you control the ingredients and using it in moderation is your best bet.

Margarine

Margarine

It's clear that we are no longer afraid of fat. Society is now accepting the fact that getting back to our roots when it comes to this "forbidden" macronutrient is important and beneficial to our health.

So, that means margarine is out until 2020 when the FDA will require margarine to contain no trans fat.

This "healthier-for-you" butter alternative is a nutrition nightmare sworn off by many dietitians, mostly due to its likelihood to contain trans-fats... you know, the stuff that even fast-food restaurants are doing away with.

That's how you know it's bad!

Opt for coconut oil, red palm oil, or grass-fed butter instead as they don't contain trans fats and are healthy to cook with.

Fruity yogurts

Here's where you ought to read your labels. Yogurt brands love advertising their low-fat content and low calorie counts right on the front of the package, leading you to believe this is a good choice.

It might read, "real fruit on the bottom," but you should take a closer look.

More often than not, that real fruit is tossed up with a couple of teaspoons of sugar which take away from the nutrition to be garnered from a quality dairy product and fresh fruit.

Instead, opt for full-fat, grass-fed and unsweetened plain yogurt.

Add your own fruit and skip out on sweetener altogether for a protein-packed breakfast side or snack.

Egg white beaters

Egg White Beaters

Okay, we've got a few problems with this convenience food. You know the product we're talking about, right?

It comes in a carton much like milk. These egg whites are almost certainly pasteurized and sourced inhumanely from factory farms which lessen the nutrition substantially.

In order to compensate, manufacturers add back nutrients. This is always a bad sign! Besides, eggs on their own are healthy including the yolk.

While egg whites serve their purpose, you can serve yours by separating them manually from free-range, organic eggs. It's not brain surgery; it's a simple cooking task.

Don't be lazy!

Fruit juice

If you're keen on the places sugar is hiding out, you probably already know this one.

The fact is that sugar is sugar. Whether or not it's natural, it flows through your body in the same way.

Juice can have added sugar or ingredients, or it might be labeled as "100% fruit juice."

While from a nutritional standpoint real juice is better than concentrate, it's certainly not adding much to your diet besides a blood sugar rise and fall.

A cup of OJ is like eating a few oranges in one sitting which you wouldn't do, would you?

Forgo fruit juice and sip on low-sugar kombucha or flavored seltzer water instead.

Protein powders

Protein Powders

There's a whole lot of buzz about protein and why we need so much of it, but if you're eating an omnivorous diet based around whole foods, you are likely getting enough if not a bit much already.

If you're hitting the gym, you might be tempted by the fitness world to start chugging down whey, but not so fast.

Most protein powders are packed with artificial sweeteners and ingredients you can't even pronounce.

Do some research before you grab your shaker bottle "for the gains." Opt for plain whey if you can tolerate dairy or pea protein with clean ingredients.

If it's sweetened, look for a stevia-sweetened brand.

Your best bet? Eat real food instead. Chicken breast, anyone?

Processed deli meats

Once again, here's an example of a pre-packaged luxury item that our long-term health can do without.

While deli meats are an easy source of fuel, particularly highlighted in the sub or sandwich, they're often comprised of more than one ingredient.

From added sugar during the curing process to sulfites and sulfates to the excessive amounts of sodium, deli meats don't have much going for them.

Fortunately, the market is expanding so avoid "low-fat" claims and opt for "uncured" and organic labels instead which can offer up an easy lunch option.

Processed cheese

Processed Cheese

The cat is out of the bag with this one. It's no surprise that Kraft singles are NOT cheese, but merely cheese-like products and it's labeled quite clearly.

They're shaped like cheese and that's about it. Amongst "fake cheeses", the low-fat pre-shredded versions are other culprits.

Opt for fresh, small-batch fermented dairy instead. Don't rob yourself of the nutrition and even more importantly - the flavor - of real cheese.

If you tolerate dairy, you should be getting a healthy dose of probiotics from live cultures and healthy fats, not a slice of artificial flavors and colors.

What foods were you surprised to learn weren't so healthy after all? Spread the word!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Read More
souping vs juicing
All posts, Nutrition

Why Souping Is Better Than Juicing

Medically review by Kim Langdon

souping vs juicing

Smoothies and juices, especially the green kind, have taken over the wellness world (and Instagram) by storm and have become the poster children for health and vitality.

They are portable, quick to make and packed with nutrients, including hidden veggies. It's hard not to fall in love with these delicious liquid meals.

Lately though, we've started seeing a lot of smoothies disguised as soups, served in bowls with a spoon, and garnished with things like goji berries and nut butter.

If you're going to pull out a spoon and tuck into a bowl of smoothie, why not eat more soups?

Well made soups are as nutritious and delicious and in many ways better for you. From what we can tell, souping could become the new juicing.

Quick Navigation

Raw isn't always better

While it's not entirely unheard of to add steamed greens to your morning smoothie, the more common trend leans toward raw vegetables.

Kale, spinach, arugula - you name it. If it's green and leafy, we're GAME.

In the case of juicing, the matter is always raw.

While raw is often seen as preferable to cooked when it comes to getting in our greens, turns out, sometimes they're better off with a little heat involved.

This is especially true with cruciferous veggies.

souping smoothies

When it comes right down to it, most vegetables benefit from being cooked. 

?This is because heat breaks down the cell walls which makes the nutrients inside easier for the body to absorb.

While too much heat and long cooking times can reduce nutrition, important minerals, and vitamins, short and sweet steam can actually increase the good stuff.

For example, when you eat steamed or wilted spinach, you will absorb higher levels of vitamins A and E, protein, zinc, thiamin, calcium, and iron all the while eliminating oxalic acid which can impact calcium absorption and cause kidney stones.

Oh, and the big one: fiber.

Juicing fruits and veggies often removes the fiber making nutrition slightly inferior to their cooked counterparts.

Other vegetables that benefit from being cooked are most leafy greens (kale, we're talking about you!), carrots, tomatoes, broccoli, and cauliflower.

The lycopene content in tomatoes?

Well, you're not getting much without a little heat, and this is an incredibly powerful antioxidant you want to take advantage of.

Speaking of all these different veggies...

Souping allows more variety

foods with souping

Whilst preparing any meal, we should pay attention to optimizing the nutritional quality of those meals.

We should seek out to eat as wide a variety of foods as we can in order to receive all the vitamins and minerals our bodies need.

Every fruit and vegetable on the planet has its benefits, but eating the same things over and over doesn't allow our bodies to get a full range of nutrients.

Smoothies are particularly limiting as we often don't think to add in things like cruciferous Brussel sprouts and red cabbage or starchy vegetables like sweet potatoes.

With juicing, even the addition of these veggies strips them of their fiber.

Moreover, we seldom add fresh or dried herbs with benefits. Long story short; don't rob yourself of nutrition!

Soup allows for just about any vegetable, spice, and herb to be added to the mix.

Soup has less sugar

Inherently, soup has less sugar.

This is because we generally don't need to add anything sweet to our creamy broccoli soup or a naturally sweet curried carrot blend.

You also don't see many bananas in soup recipes, and this is probably a good thing.

bananas in soup recipes

Not that there's anything wrong with bananas, but loading in the fruits can make it easy to down a whole lot of sugar really fast without realizing its impact on your blood sugar and energy levels.

While juicing at home allows you to be in control of the fruit and sugar content, many store-bought juices contain 3-4 fruits worth of sugar, making it just as sweet as a soda.

Without any protein or fat to lessen the blow, that sugar is ALL in our blood as soon as we drink it.

We just can't deny that natural sugar acts the same way as refined sugar does in the body for the most part.

Soup simply doesn't have mangos, bananas, pineapple or dates hiding out - all of which have their benefits but should also be eaten in moderation.

Juicing is expensive

Good quality juice from a store or a fancy-schmancy juice bar will run you up about as much money as if you were ordering cocktails out on the town.

Juicing Machine

While some people live in tropical climates with affordable access to quality fruits and veggies, most of us are bound by the seasons in terms of produce and dishing out money just to turn our produce into juice doesn't fit everyone's lifestyle.

Soup allows you to stretch your dollar far.

It's versatile and you can use anything you like, it's easily frozen to use your leftovers later, and you'll get a LOT more volume in your meals which will overall lead to you feeling satisfied and full after meals.

Hot food has benefits

From actual temperature to spice levels, hot is good.

Our bodies crave a balance of foods, and that yin and yang apply to the warmth of our meals. 

For one, hot meals including cooked vegetables are often easier to digest, especially compared to raw foods.

Hot food benefits

According to Ayurveda, warm foods can be grounding and help you to restore balance.

Furthermore, warm foods are believed to ignite the digestive fire, furthering the case for soup being good for the gut.

Next time you're thinking of a juice cleanse, opt for a soup cleanse instead.

Bone broth heals

bone broth benefits

And let's face it... nobody wants a splash of bone broth in their strawberry-banana smoothie or morning green juice.

More power to you if you do, but it's better suited for a warming, hearty bowl of soup.

It can easily be used on its own or as a flavorful liquid for any blended soup, and it offers up loads of benefits:

  • Collagen helps strengthen skin, hair, and nails
  • Glycine (an amino acid) helps the body to detox, digest, and heal from wounds
  • Glutamine (another amino acid) is vital to gut health and immune regulation
  • Minerals from bone broth are easy for the body to absorb and use
  • Gelatin helps to heal leaky gut and maintain optimal gut health
  • Protein helps repair connective tissue which is good for joints, bones, and even preventing injury

Why you should start souping

All in all, soup is just a warm smoothie with less added fruit. It's a blank canvas for whatever you'd like, and it's much easier to add healthy fats and satiating protein without the use of powders and the like.

Besides the variety of foods you can add to soup, you also have the liberty of choosing a texture and complex flavor profiles.

Finally, soup is just as portable as a green juice, so there's no excuse not to take it on the go in the morning or pack a thermos for lunch.

If you're not quite feeling warm soup (hello, Summer!) there are plenty of chilled soup recipes that might feel a little more like your beloved green juice.

Think gazpacho with fresh watermelon, avocado and watercress, and cool blended cucumber soup.

What are your favorite soup recipes? Share with us!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Read More
Inflammation
All posts, Health & Wellness

5 Ways Inflammation is Sabotaging Your Health

Medically review by Kim Langdon

Inflammation

Ah, inflammation. It's not so glamorous, and this is especially true if you've experienced the effects of it firsthand.

Maybe, you're not even aware of the impact this issue can have on your health.

If you've dealt with autoimmune disease, you're probably more familiar than the average bear.

If you're doing any research in terms of healthy eating, you probably hear the term anti-inflammatory tagged on to many foods.

So, what does it all mean?

Inflammation is, by definition, a localized physical response to an injury, disease, or infection in which part of the body becomes reddened, swollen, hot, itchy, and often painful.

Think chronic pain, injuries, and general bloating. All of these things can be caused and worsened by inflammation, especially when you don't do anything to treat it.

Inflammation is also caused by stress, so long office hours and hectic home lives can really take a toll on your body both physically and mentally.

Now, inflammation is essentially an immune response to protect the body.

In the case of working out,  your muscles become inflamed under the stress and metabolic processes of physical activity and repair themselves with rest and proper nutrition.

This inflammation is necessary and even good. It's when the chronic inflammation kicks in that we face trouble.

Let's talk about five ways inflammation might be sabotaging your health, goals and weight loss.

Quick Navigation

Worsening symptoms of autoimmune disease

A few examples of autoimmune diseases include Hashimoto's, Graves' disease and Rheumatoid arthritis

The one thing these all have in common is that they are all an immune response caused by systemic   damage of the disease which causes inflammation.

It's important to remember that inflammation is a symptom, so these diseases are often recognizable due to chronic pain, brain fog or leaky gut. 

Unlike the immune response to say, inflammation caused by a splinter, autoimmune disease doesn't allow the body to heal naturally because the body is attacking itself thinking its tissues are foreign.

The body is trying, but it has an overactive response causing a lack of efficiency in fighting it off.

How to fix it: An elimination diet and stress management focused on anti-inflammatory foods can help to ease symptoms of autoimmune disease due to less inflammation in the body.

It's often advised to work with a functional medicine physician to work on these problems for a long-term solution to reduce or eliminate flares.

reduce or eliminate flares

Inflammation may hinder weight loss goals

While the idea of weight loss is often quite straightforward i.e. eat nutritious food, move more often, and watch your portions, there's more at play in some people.

Let's take inflammation, for example, and uncover just how it can prevent you from losing weight and even packing on the pounds.

The general idea behind this is that fat cells expand causing a state of chronic inflammation as an individual gains weight.

Therefore, they're activating the immune system in ways the body isn't accustomed to at a healthy size.

If you're trying to lose weight, your fat cells are oftentimes already inflamed which means the body is starting out in a stressed state.

By losing the weight, we eliminate this problem. But what does that mean if inflammation is making it difficult?

How to fix it: Add in anti-inflammatory foods while eating at a calorie deficit.

This study showed that participants who went on a low-calorie diet reduced inflammation in their fat cells, so watching portions could do the trick.

Snack on foods rich in antioxidants and polyphenols like berries and broccoli while upping your omega-3's (especially against inflammatory omega-6's) with oily fish.

foods rich in antioxidants

Causing or worsening mood disorders

Feeling like you're in a funk?

Whether or not you have a history of anxiety or depression, these disorders can come on at any time in life.

This is especially true if your body is already under the stress of an autoimmune disease.

This study shows that higher levels of inflammation are thought to accompany depression symptoms including fatigue, reduced appetite, withdrawal, and inhibited motivation.

While those suffering from mood disorders should work with a treatment team to figure out what works for them in terms of medication and therapy, reducing inflammation can be an easy-to-do and natural therapeutic intervention, especially regarding simple diet and lifestyle changes.

How to fix it: Reducing stress in everyday life can reduce chronic inflammation immensely.

Not only will it address inflammation, but proper stress and time management can lessen symptoms of anxiety and depression on their own.

Reducing stress

Insulin resistance, metabolic syndrome & diabetes

Over time, chronic inflammation can lead to weight gain which comes with its own set of problems.

Even if you're not gaining weight, the issue of inflammation has been proven to cause insulin resistance, especially as the obesity epidemic rises.

This means the body cannot process glucose properly, leading to fat deposition and can ultimately lead to Type 2 Diabetes.

How to fix it: Weight loss is easily the most effective intervention when it comes to insulin resistance and metabolic syndrome, although insulin resistance can make it difficult to actually lose weight.

Eating less sugar and carbohydrates is vital (refer to the inflammatory foods list below), so an elimination diet that addresses inflammation can be helpful.

Eating less sugar and carbohydrates

Poor gut health & digestion

This is probably the most common reaction to inflammation in the body, and one we could all stand to work a little harder on.

By optimizing gut health, we take charge of preventing just about every disease out there. After all, all disease begins in the gut!

The bacteria in our gut has a lot to do with our overall health, and by feeding it good bacteria, we truly begin to address the problem.

This makes it so that we our bodies can protect themselves against infection, regulate metabolism, and keep our immune systems in check (hence the link between autoimmunity and inflammation).

When the bad bacteria outweighs the good, we become inflamed.

How to fix it: Studies have shown that taking probiotics can help stimulate an immune response (a good one!) to help keep the gut in good shape. 

You can also add in gut-healthy gelatin, fermented veggies, and an overall healthy diet to keep things in working order and continue warding off disease.

healthy gut

Foods to avoid that cause inflammation

Addressing inflammation and the problems it brings on is more about what you add into your diet than what you take out.

Sometimes, it's important to recognize that elimination diets can often reduce inflammation substantially.

These are a few foods you should consider avoiding if you're attempting to address any underlying problems:

  • Sugar
  • Trans fats
  • Omega-6 fatty acids (found in sunflower oil, soybean oil, peanut oil, etc.)
  • Gluten
  • MSG
  • Aspartame
  • Alcohol

Best anti-inflammatory foods you should be eating

  • Omega-3 fatty acids (salmon, olive oil)
  • Avocado
  • Fermented vegetables
  • Berries
  • Cruciferous greens
  • Green tea
  • Spices (turmeric, ginger, garlic)

We hope you found this guide to be helpful! Share your favorite anti-inflammatory tips and recipes with us below.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Read More
Keto based foods
All posts, Nutrition

Is Keto the Ultimate Cancer Fighting Diet?

Medically review by Kim Langdon

Keto based foods

The low-carb approach is surrounded by controversy, but the more and more we study its effects on the body, the more convincing its "superpowers" become.

Overall, it's not a one-size-fits-all approach, even when it comes to weight loss.

Shedding pounds is easily the ketogenic diet's most reputable identifier as the body adapts to becoming what one might call a fat burning machine.

It's also been touted as an effective treatment for epilepsy and mood disorders such as depression and bipolar disorder.

As researchers continue to delve into the benefits of the ketogenic diet, we're finding more about the good link between keto and cancer. Is this the ultimate cancer fighting diet?

Ketogenic Diet

What we do know

Sugar is the enemy.

We already know sugar is deemed as the "root of all evil," and we're all about lessening the amount we take in even if we're not demonizing the sweet stuff.

When you adapt to a ketogenic diet, you eliminate any issues caused by sugar including fueling cancer via fermentation.

Tumor cells cannot effectively use ketone bodies (produced by following a ketogenic diet), so they'll reach for sugar as fuel.

When you don't have any of that either, they'll presumably begin to die off.

To simplify this explanation, think of the link between keto and cancer as similar to the link between keto and weight loss.

When our bodies reach for alternative fuel and it finds fat instead of glucose, that's what it uses.

Sweet deal, right? Just don't feed cancer cells what they want!

Sugars for Keto

It's suitable for advanced cancer patients. While terminal illness and late stage cancer isn't something we have a cure for, the ketogenic diet can improve quality of life, especially under the severe stress that a grim diagnosis brings on.

In one study, keto was shown to have potential to increase quality of life and blood parameters in some patients with advanced metastatic tumors. There were no adverse side effects reported.

Works for malignant brain cancer. Brain tumor cells are amongst the most highly dependent on glucose, so a calorically-restricted ketogenic diet has been linked to decreasing the growth of tumors by up to 65% according to this study.

That's some serious shrinkage!

Calorie restriction - often implied by eating high fat, low carb diets due to satiation - is vital to this study's success, so keep that in mind.

Cancer cells

Keto can supplement radiation.

In a study that involved mice with lung cancer, a ketogenic diet resulted in slower tumor growth when combined with radiation treatment.

This is likely attributed to oxidative stress on the tumors.

Keto can be preventative.

Not only has the cancer fighting diet been studied in terms of already affected patients, but a ketogenic diet can potentially prevent development of cancer cells and tumors in the first place.

If we think of cancer as a metabolic disease, we can avoid cancer by creating the optimal metabolic state within our bodies.

It may sound complicated, but regarding keto, this simply means balancing out the ketone to glucose ratio which you can easily test at home with ketone strips.

The ideal ratio is 50:50 or less glucose than ketones.

Ketogenic foods

The major points here are...

  • Most studies done not only focus on a ketogenic diet, but calorie restriction. This could be a key role in using diet to treat cancer. Dr. Seyfried, who has studied keto as a cancer fighting diet extensively, explains:

    "It was more or less related to the total consumption of calories. Most calories boil down to glucose. Proteins will be metabolized to glucose. Carbs are metabolized to glucose; fats are not... We don't get any therapeutic benefit either in epilepsy or cancer when we allow the animals or people to eat as much of these high-fat diets as they want. We get no therapeutic benefit."

  • Minimising blood glucose levels is the basis for these studies. The ketogenic diet ensures that blood glucose decreases as ketones increase.
  • The main theory being tested amongst humans and animals with various types and stages of cancer is starving the cancer cells. When they don't have anything to feed on, we can see significant drops in tumor growth and even shrinkage.

So, is it worth a shot? It may very well be. The ketogenic diet has therapeutic benefits in terms of tumor growth, terminal illness, and overall quality of life while ill. We look forward to more thorough studies and conclusions as time goes on. If you want to learn more about cooking low-carb, check out our top picks for the best ketogenic cookbooks.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Read More
brown fat
All posts, Health & Wellness

How Brown Fat Can Supercharge Weight Loss

Medically review by Kim Langdon

brown fat

What's color got to do with it? 

Well, more and more research is proving that it means quite a lot. Brown fat and its link to weight loss could help you to literally change the biology of your fat cells.

With a few simple and easy habits, you can get in on this supercharged fat loss tactic.

What is brown fat?

First, let's talk a bit about white fat. This is the type of fat that stores energy. This is where your body fat percentage comes from, and it makes up most of the body fat you have.

While it's necessary to our functioning and well-being to have some white fat, this is the stuff that is dangerous in excess. On the contrary, brown fat burns fat much like muscle.

We know that more muscular bodies burn more energy throughout the day leading to easier weight loss and weight maintenance.

Turns out, brown fat has a lot more in common with muscle than it does with white fat.

Without deeming these fats "good and evil," let's think of it this way: brown fat heats whereas white fat stores.

Brown fat converts energy into heat which essentially translates to burning calories.

white fat cell vs. brown fat cell

Benefits of Brown Fat

  • In many mice studies, brown fat has been shown to improve resistance to obesity.
  • It improves blood sugar metabolism, and people with lower blood glucose levels tend to have more brown fat than those who don't. This means it could help individuals with diabetes.
  • Brown fat can increase your metabolic set rate, otherwise known as how many calories you burn doing, well... nothing! Imagine the weight loss benefits from burning an extra 200-300 calories a day without exercise.
  • Animal studies have shown that brown fat protects people from diabetes.
  • How to Increase Brown Fat

    It was once thought that only babies have this elusive brown fat, so if you happen to be an infant, you've got an upper hand.

    Presumably, you are an adult, so how can you stimulate your body's brown fat stores?

    Well, there are a few easy ways.

    brown fat in babies

    Chill out a little. Cold temperatures activate brown fat's thermogenic properties. Your body will naturally seek warmth, and it will find it wherever it can.

    Mild temperatures of just 16 degrees celsius (61 fahrenheit) can activate brown fat activity and increase metabolism.

    dogs in the cold

    Get buzzing. No, we're not talking about alcohol. We're talking about that "fight or flight" response, generally thought of as an unpleasant reaction to stress, anxiety, or stimulation.

    There is a middle ground. Drinking coffee can elicit sympathetic stimulation. 

    Eat just enough. Simple, right?

    This is an effective strategy for weight loss overall, as eating too little leads to increased hunger while overeating simply isn't good for the waistline.

    Eating what you need turned white fat into brown fat in a study with mice. This has not been proven in humans yet. 

    Pump some iron. Or ride your bike. Whatever floats your boat.

    An animal study showed that working out triggers the release of an enzyme called irisin that prompts white fat cells to convert to brown.

    Stretching

    Get munching. Ursolic acid, found in fruits like apples, cranberries, blueberries, plums, and prunes can increase brown fat and muscle mass. 

    Have some fun. Go out and play. A more stimulating environment can increase brown fat cells and help you lose weight.

    This has been studied with mice. Besides, play is good for the mind, too!

    While brown fat has a long way to go in terms of being studied in humans, there are some simple changes you can make to potentially increase brown fat and stimulate weight loss.

    As far as we can tell, the most convincing strategy is cold exposure. So, think twice before you bundle up!

    This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

    References

    Read More
    Moringa benefits and nutrition
    All posts, Health & Wellness

    5 Proven Health Benefits of Moringa (A Powerful Superfood)

    Medically review by Kim Langdon

    Moringa benefits and nutrition

    What is Moringa?

    Moringa oleifera is a traditional Ayurvedic (whole-body) medicine that has been used to treat and prevent a variety of diseases.

    It is often used in countries and areas where nutrition and access to healthy food is compromised because it's a nutritional powerhouse. If you don't love eating your greens, keep on reading!

    Also called: Drumstick Tree, Ben Oil Tree, Horseradish Tree, Miracle Tree, Mother's Best Friend, and Never Die.

    Sounds a bit like a modern miracle and it might just be.

    Never heard of it? That's okay.

    Despite being around for many years, new research is just emerging on the benefits of moringa and we're here to tell you all about 'em.

    Moringa Plant

    Nutrition

    Nearly every part of this tree can be consumed in order to reap the benefits of its nutrition.

    While this plant is most commonly sold in capsule form to take as a supplement, moringa benefits are most potent when eaten whole.

    One cup of its leaves contains:

    • Protein: 2 grams.
    • Vitamin B6: 19% of the RDA.
    • Vitamin C: 12% of the RDA.
    • Iron: 11% of the RDA.
    • Riboflavin (B2): 11% of the RDA.
    • Vitamin A (from beta-carotene): 9% of the RDA.
    • Magnesium: 8% of the RDA.

    Antioxidants?

    Antioxidants are chemicals that prevent and slow cell damage.

    The most common sources are vitamins A, C, and E, beta-carotene, and lycopene, some of which are found in moringa.

    In addition to the big ones, moringa contains:

    • Quercetin: This antioxidant has been shown to potentially lower blood pressure
    • Chlorogenic acid: This stuff, also found in coffee, may help moderate blood sugar levels after meals

    When used consistently, the moringa supplement has been proven to increase antioxidant levels.

    One study in particular concluded that postmenopausal women found taking seven grams of moringa leaf powder every day for three months had higher blood antioxidant levels.

    Powerful stuff, huh?

    Anti-Inflammatory

    We know that a real food diet is overall used to lessen inflammation in the body which can be helpful for chronic pain, autoimmune disease, and bloating.

    One of the benefits of moringa is its anti-inflammatory properties.

    In animal studies, moringa oleifera has been shown to reduce inflammation which could be attributed to its isothiocyanates which are also protective against cancer.

    moringa oleifera powder

    Lowering Cholesterol

    High cholesterol is linked to higher risk for heart disease and heart attack. Many plant foods have been shown to reduce "bad" cholesterol and moringa is no exception.

    Studies on both animals and humans have shown that moringa uses include definite hypocholesterolemic activity which overall reduces risk of heart disease.

    Blood Sugar Management

    In one study, women who took seven grams of moringa leaf powder every day for three months reduced their fasting blood sugar levels by 13.5%.

    Although this study is small, it shows promising evidence that the benefits of moringa can be very powerful.

    Even more convincing is that in another study, six diabetic patients found that adding 50 grams of Moringa leaves to a meal reduced the rise in blood sugar by 21%.

    In the future with more conclusive evidence, the moringa supplement could be widely used to treat diabetes or even just the dreaded blood sugar rise and fall we all face from time to time.

    Moringa Tea

    Ways to Use Moringa in Your Everyday Life

    You can use the leaves, the pod, and the powdered supplement in a variety of ways making moringa accessible and easy to use daily.

    • Moringa tea. You can brew the leaves much like many herbs and supplements into a hot, healing beverage. Moringa tea benefits include antioxidants, and anti-inflammatory boost, and loads of nutrition. Bonus? No caffeine!
    • As a green. You can cook the fresh leaves of moringa much like spinach.
    • As a pod. You can cook the pods of moringa like you would green beans and snap peas.
    • Water purifier. Moringa can be used to separate solids from liquids which can purify water. You can read about the process here.
    • Moringa powder. The powder can be mixed into liquids, taken under the tongue with water, sprinkled on food, or used in cooking at low temperatures so as not to destroy the nutrition.

    Overall, the benefits of moringa are still being studied in both humans and animals.

    Final Thoughts About Moringa

    In the meantime, it might be worth it to pick some up! We do know for certain that it is a nutritional powerhouse loaded with vitamins, minerals, and antioxidants and that it does have anti-inflammatory properties.

    While this superfood is no "cure-all," it certainly has healing properties and has been used as medicine for many years.

    This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

    References

    Like this article? Share it or PIN from here.

    5 Proven Health Benefits of Moringa | HappyBodyFormula.com
    Read More
    Vagus Nerve 101
    Health & Wellness

    Vagus Nerve 101 & Why You Should Know This

    Medically review by Kim Langdon

    In this post, you will learn about the vagus nerve: what it is, its impacts on our health, and why and how you can stimulate it for benefits like reducing inflammation and better memory.

    Vagus Nerve

    So, what is the vagus nerve?

    Vagus means "wandering" in Latin, which is also where we derive the word vagabond from.

    You can think of this nerve as something like a traveler, considering it has multiple branches that wander all over the body.

    It's the autonomic nervous system's longest nerve, and the autonomic nervous system is important for our “rest-and-digest” or “tend-and-befriend” responses.

    Basically, it's the captain of the ship, and like with any leader, we're right to be concerned with what it does and how well it's doing the job - especially when it's all over the place!

    It helps to deliver motor parasympathetic fibers to all the organs besides our adrenal glands, and it also controls a number of our skeletal muscles.

    For our nervous system to be in tip-top shape, we need to know the inner workings of our vagus nerve.

    Heart to heart

    Heart to heart

    Let's begin with the important stuff! The heart is one of our body's most important organs because... well, it keeps us alive as long as it's pumping away.

    The vagus nerve controls the heart rate by sending electrical impulses to the sinoatrial node, located in the heart.

    Acetylcholine - a neurotransmitter we'll be talking a lot about in this article - releases and slows the pulse, which means the vagus nerve commands your heart rate.

    Heart rate is actually one of the most accurate points of reference in gauging the overall health of the vagus nerve, so it's critical to understand the connection.

    Vagus nerve's impact on obesity

    Vagus nerve's impact on obesity

    The vagus nerve plays an important role in helping us feel satiated after a meal, which leads us to its link to obesity.

    Essentially, it's responsible for sending that signal to stop eating when we're full to the brain, making it aware that we have short-term energy to use up.

    This study indicates that the integrity of our vagal system could thus be linked to obesity.

    If the vagus nerve is not functioning optimally, our hunger signals may not work to the best of their ability, causing overeating and weight gain. 

    It keeps you calm

    It keeps you calm

    Like the release of the stress hormone cortisol sends our bodies into "fight or flight" mode, the autonomic nervous system is responsible for the “rest-and-digest” mode.

    The vagus nerve sends signals to release prolactin, vasopressin, and oxytocin - all of which calm us down.

    Over time, a strong vagal tone can increase stress tolerance which will lead to faster recovery time from illness, injury, stress, and emotional trauma.

    According to research, vagus nerve stimulation has promising results for quelling anxiety and fear - even when fear is too strong for exposure therapy.

    It aids in memory formation

    It aids in memory formation

    Research concludes that stimulating the vagus nerve releases norepinephrine into the amygdala and hippocampus - the parts of the brain that form memory.

    As a result, they work harder to store memories, leading us to believe that the dramatic surge in norepinephrine is largely happening in our internal memory banks.

    With additional studies - particularly those done on human subjects - we could potentially form a connection to vagal tone and Alzheimer's risk and treatment.

    The vagus nerve & the brain-gut axis

    The vagus nerve & the brain-gut axis

    No surprise here! We have yet another connection in the body to the gut - our body's other control center.

    Intestinal permeability, gut bacteria, and overall gut health have a huge impact on our brain.

    Studies show that gut microorganisms can activate the vagus nerve which impacts the brain and behavior.

    One of those signals is an anti-inflammatory signal, releasing mediator acetylcholine.

    Benefits of vagus nerve stimulation

    Benefits of vagus nerve stimulation

    Vagus nerve stimulation is a medical procedure, during which electrical shocks are sent to the nerve, delivered through an implantation.

    It's often used to treat epilepsy and depression that is unresponsive to typical treatment, but the scope of treatment is widening with new research that leads us to believe it could be beneficial to those who suffer from chronic inflammation.

    The reason this works is that the electrical signals reach the brain stem where they have a perfect starting point to send signals to other parts of the brain.

    The rationale behind its strong link to inflammation is linked to vagal tone. Like the heart, the "tone" or overall health of it matters, and it impacts many other bodily functions.

    In one study, an upward-spiral dynamic was shown, linking positive emotion, social connection, and physical health - indicated by vagal tone.

    People who want to get on board with this theory can increase positive emotion with loving-kindness meditation which helps people self-generate a positive attitude toward the self and others.

    How to stimulate the vagus nerve

    How to stimulate the vagus nerve

    If you simply want to improve vagal tone and reap the benefits, you don't need an implant. Simple deep breathing exercises are enough to stimulate the nerve and slow the heart rate.

    Acetylcholine tells the lungs to breathe quite literally, so without your vagus nerve, you'd stop the most essential part of your life force.

    Deep diaphragmatic breathing with an emphasis on the exhale can reduce anxiety and stress, increasing heart rate during the inhale and decreasing it with the out-breath or exhale.

    This is the simplest means of stimulation, and an easy exercise you can start with today. Meditation or yoga poses - both of which incorporate deep breathing - stimulate the vagus nerve.

    According to this article, some of the other methods of activating or stimulating the vagus nerve include: cold showers, singing and chanting, gargling, fasting, tai chi, massages (yes please!), acupuncture and our favorite, laughter.

    Research shows that those with more severe inflammation like an autoimmune disease such as rheumatoid arthritis (RA) could benefit greatly from an implant.

    This is because cytokine levels, tumor necrosis factor (TNF), and inflammation decrease. Cytokines are pro-inflammatory and may also induce depression and low energy.

    This is promising because it offers a unique and holistic alternative to long-term medication to those with chronic pain, and is a huge breakthrough in the world of medicine.

    This research has essentially created a new field of medicine altogether.

    Finally, it's important to understand over-stimulation of the vagus nerve and vagus nerve damage.

    During vagal syncope - times in which the nerve is experiencing too much stimulation - the brain experiences restricted blood flow which can lead to dizziness, weakness, or unconsciousness.

    This can be a minor threat, especially if you're someone who, for example, gets queasy when you see blood. Often, you can just sit down and relax to ease the symptoms.

    Other causes of vagus nerve dysfunction include IBS, weight gain, depression, and anxiety.

    Can you tell we are quite excited about the breakthroughs in medicine regarding the vagus nerve?

    This powerhouse system is truly a missing link, and we hope you learned something new in our feature today.

    This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

    Share on Pinterest

    Vagus Nerve 101: How It Impacts Your Health + Why & How To Stimulate It | Happybodyformula.com
    Read More
    Balance hormones naturally
    All posts, Health & Wellness

    5 Ways To Get Your Hormones To Behave As Nature Intended

    Medically review by Kim Langdon

    Balance hormones naturally

    Hormones are the substances produced in the body that keep things in line. They're there to keep things regular.

    So, what happens when our hormones are all out of whack?

    It's a bit like shaking up your insides like a snow globe.

    Our bodies are pretty resilient, but long-term hormone dysfunction brings on a slew of issues in its wake, and it can be hard to identify the issue itself, let alone a solution.

    Between stress and diet, there are tons of factors that can lead to serious disruption. Fortunately, hormones will be functioning optimally, if we focus on healthy lifestyle habits.

    Considering alternative treatments often includes synthetic hormones or other medications, but it's ideal to balance hormones the all-natural way if possible.

    There are a few key hormone functions we should aim to keep healthy, and we've got some simple ways to do so.

    Eat a proper diet

    eating a proper diet

    Healthy, nutrient-dense foods rich in vitamins, minerals, antioxidants and the correct balance of macronutrients (fat, protein, and carbohydrates) are the best way to create a long-term solution to balancing hormones and addressing hormonal issues.

    If you're looking for some guidance, consider our 7 Day Make Ahead Meal Plan to help get you on the fast-track to eating for your hormones.

    You should be eating foods rich in the following vitamins and minerals, in particular.

    While you certainly can supplement with vitamins or one quality multi-vitamin, the best and most bioavailable sources of vitamins are from real food.

    Let's talk feeding your hormones!

  • Vitamin C. This is a vital nutrient in managing progesterone levels. This hormone ensures proper sleep and emotions. It's actually the second most common imbalance in women, especially past age 30, so you should consider the possibility if you're feeling frustrated with moods or irregular rest patterns. Vitamin C can help you produce a little more of the stuff, so load up on citrus fruits, red bell peppers, and tomatoes.
  • Vitamin D. This is a common deficiency amongst most people. Considering the best source of vitamin D is from sunlight, many individuals are sorely lacking, as we spend many of our days indoors, or are limited by changing seasons and climates. This vitamin is important for all hormones, but especially thyroid hormones. The thyroid impacts body temperature and metabolism. Ideally, it should be in good shape for optimal bodily functioning, and imbalance can be a culprit if your body seems reluctant to shed weight. If you're feeling like something is off, vitamin D levels can easily be tested by your doctor. It is very difficult to get sufficient vitamin D through diet alone, so getting more sunlight is the most efficient way producing vitamin D. You should also be eating wild-caught herring, sardines, and cod to boost your levels. Finally, cod liver oil is the best supplemental means of vitamin D.
  • Vitamin E. This vitamin is incredibly beneficial to post-menopausal women as it balances estrogen. It can help reduce common symptoms like hot flashes, nervousness, fatigue, and dizziness. It's not only important after menopause; it plays a huge role in women's reproductive health. It helps the body to produce prostaglandins which reduces the hormone prolactin - this hormone is thought to contribute to more severe PMS symptoms. Recently, both estrogen and progesterone levels (especially after the menstrual cycle) have been linked to changes in problem-solving strategies, so leveling out might even be good for optimal cognitive functioning.
  • Manage stress

    managing stress

    Stress can throw hormones way out of whack. Cortisol - the stress hormone - and chronic stress keeps its levels elevated.

    This is the hormone that manages your "fight or flight" response, so if your cortisol is always up, your body is always kinda, sorta in that mode.

    As you can imagine, this isn't very healthy, especially for hormones.

    Both chronic stress and lack of sleep contribute to raised cortisol levels, and they often accompany one another.

    It's a vicious cycle, as poor sleep is both physically and mentally stressful to the body.

    Other factors playing into stress include overtraining, eating foods you're sensitive/allergic to, and constant exposure to toxins.

    It's not all mental - these factors put chronic physical stress on the body.

    Stress contributes to weight gain, premature aging, and other hormones; your fertility can be impacted by stress, as elevated cortisol levels often mean decreased progesterone levels.

    See? If one hormone is off-balance, another is probably following suit. Don't let the cycle get you down.

    If you're having trouble managing stress through good sleep, meditation, regular exercise, and other general coping mechanisms, consider trying adaptogenic herbs like Ashwagandha powder - these supplements have no negative side effects, and can significantly reduce the impact that stress has on the body and hormones.

    Get your omega-3 fatty acids right

    omega-3 fatty acids

    The real problem with omega-3s and hormones is not that we're not getting enough omega-3s, generally speaking, and this is especially true if you're eating a real food diet already.

    The issue comes into play when our omega-6 fatty acid levels are a bit too high. See, our bodies and hormones function best when the balancing game is played just right, at around a 1:1 to 1:3 ratio. We need a little bit of both.

    Omega-6s are present in processed vegetable oils and grain-fed meat, which are huge staples in the standard Western diet, fast food, and packaged foods.

    While we do need some, the overload contributes to inflammatory disease heavily, which outweighs the many positive effects of omega-3s.

    Thus, many people are pretty heavy on the omega-6 side quite naturally, and they aren't getting enough omega-3s to level out the 'scale.' Taking fish oil supplements everyday simply isn't going to cut it.

    Omega-3s can impact hormones in many positive ways. For example, higher omega-3 intake is associated with reduced menstrual cramp pain, premature birth risk, risk of PCOS, menopause symptoms and infertility.

    Incorporate foods rich with the good fatty acids in your diet including salmon, eggs, pumpkin seeds, and walnuts.

    Better yet, avoid loading up on omega-6 fatty acids in the form of refined oils especially - opt for coconut oil, avocado oil or olive oil instead.

    Increase the intensity

    Increase the intensity

    While increasing your training can be a grave mistake in hormone health, if your schedule is already a bit demanding, there's nothing wrong with optimizing training so that it works for you rather than against you.

    Sometimes, this means stepping up your game. 

    Remember: overtraining puts the body under significant physical stress and keeps cortisol levels high.

    Much like omega-3s and omega-6s, our recommendation to incorporate high-intensity interval training (HIIT) is ALL about finding a balance.

    HIIT-style workouts are fantastic because they take up around 20-30 minutes, and you don't need to do them everyday to reap the benefits.

    Think of bodyweight circuits, sprints on the treadmill or outside, or kettlebell training - these routines include explosive movement, short breaks, and variety which our bodies respond to incredibly well.

    Overall, exercise reduces inflammation, lowers stress, helps you get in touch with natural hunger cues, and aids in weight loss by revving up the metabolism a little bit.

    Naturally, it has the potential to address hormonal problems that negatively impact these facets of health.

    HIIT training is a viable option for people who can't handle much extra bodily stress due to currently hormonal issues they face, but want to find a healthy way to reap the benefits of regular exercise.

    Give up coffee & alcohol

    Give up coffee & alcohol

    During the 9 weeks of Happy Body Formula, we take on a little challenge at the beginning - no coffee and no alcohol!

    It's not that these things are inherently bad for you. Coffee and wine both have their benefits, but the truth is that many of us rely on these things.

    The other truth?

    Well, many of us aren't just having one cup in the morning and one glass in the evening. 

    When it comes down to it, both of these drinks are somewhat toxic, and reducing our toxic load can work wonders for hormone health.

    Excessive alcohol consumption can lead to estrogen dominance, which impacts vital organs such as kidneys and liver.

    This compromises our body's natural ability to detox, which means you accumulate extra estrogen.

    Too much caffeine has the ability to mimic stress quite well.

    Think about a time when you've drunk a bit too much coffee in the morning, and you might recall increased heart rate, sweating, dizziness, and rapid-fire thoughts - much like anxiety!

    It makes sense that coffee can raise cortisol levels, so a serious affinity for a latte (and maybe another...) can contribute to chronic bodily stress and hormone dysfunction.

    Consider cutting back on coffee and/or wine, or eliminating it altogether to better observe their effects when you do reintroduce them.

    We hope you found this article helpful. Many of us can afford to improve hormonal health, even if we don't have any obvious symptoms. Spread the knowledge and share our healthy hormone tip.

    This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

    References

    Read More