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Solutions to Your Anxiety & Stress
February 23, 2024
Article By Christina Friesen, “HCA-RHNC™”
Solutions to Your Anxiety & Stress
Today, we're going to cover a topic that affects millions of people worldwide: anxiety.
Anxiety is more than just feeling stressed or worried. It's a complex mental health condition characterized by persistent, excessive worrying, fear, and physical symptoms like increased heart rate, sweating, and trembling.
Common symptoms of anxiety include racing thoughts, difficulty concentrating, restlessness, irritability, muscle tension, and trouble sleeping. These symptoms can significantly impact a person's daily life and overall well-being.
There isn't a single cause of anxiety; rather, it's usually a combination of factors. Genetics, brain chemistry, personality, and life experiences all play a role. Traumatic events, chronic stress, and major life changes can trigger or exacerbate anxiety symptoms.
Now, let's explore some natural ways to manage anxiety. First and foremost, practicing relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and body.
Regular exercise is another powerful tool for managing anxiety. Physical activity releases endorphins, which are natural stress relievers, and helps regulate mood.
Additionally, maintaining a healthy diet rich in whole foods, fruits, and vegetables provides essential nutrients that support brain health and mood stability.
Some natural supplements have shown promise in reducing anxiety symptoms. For example, studies suggest that omega-3 fatty acids found in fish oil may help alleviate anxiety by reducing inflammation in the brain.
Magnesium plays a crucial role in various physiological functions, including brain health and mood regulation, making it a potential aid in alleviating anxiety symptoms. Research suggests that magnesium deficiency may be linked to increased anxiety levels. Supplementation with magnesium has shown promising results in reducing anxiety symptoms in some studies. For example, a systematic review published in 2017 in the journal "Nutrients" concluded that magnesium supplementation may help reduce symptoms of anxiety. Additionally, a study published in 2019 in "PLOS One" found that magnesium supplementation was associated with improvements in anxiety symptoms in elderly patients with type 2 diabetes. However, further research is needed to fully understand the mechanisms and effectiveness of magnesium in managing anxiety.
The recommended daily allowance (RDA) for magnesium varies by age and gender:
Children:
1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg
Adolescents and adults:
Males 14-18 years: 410 mg
Males 19-30 years: 400 mg
Males 31 years and older: 420 mg
Females 14-18 years: 360 mg
Females 19-30 years: 310 mg
Females 31 years and older: 320 mg
Pregnant women:
14-18 years: 400 mg
19-30 years: 350 mg
31 years and older: 360 mg
For supplementation, doses should be adjusted based on individual needs, health conditions, and guidance from healthcare professionals. However, it's generally recommended not to exceed 350 mg of supplemental magnesium per day for adults unless under medical supervision. Children's supplementation should be based on their specific age and nutritional needs as advised by a healthcare provider.
Vitamin D, often dubbed the "sunshine vitamin," plays a crucial role in various bodily functions, including mood regulation. Research suggests that vitamin D deficiency may be linked to an increased risk of anxiety disorders. Studies have shown that maintaining adequate levels of vitamin D through supplementation or sunlight exposure can help alleviate symptoms of anxiety. Additionally, some research indicates that vitamin D may modulate the synthesis of neurotransmitters like serotonin, which are involved in regulating mood. While more studies are needed to fully understand the mechanisms behind vitamin D's role in anxiety management, current evidence highlights its potential as a natural intervention for those struggling with anxiety.
Herbal supplements like passionflower, valerian root, and chamomile have also been traditionally used to promote relaxation and ease anxiety symptoms. Research supports their efficacy in reducing anxiety levels.
In conclusion, anxiety is a common mental health condition that can be managed through various natural methods, including relaxation techniques, regular exercise, a healthy diet, and natural supplements. Remember, it's essential to consult with a healthcare professional before starting any new supplement regimen, especially if you're already taking medication. Take care of your mental health, and remember, you're not alone in this journey.
Broken heart syndrome
February 16, 2024
Article By Christina Friesen, “HCA-RHNC™”
Broken Heart Syndrome, also known as stress-induced cardiomyopathy or Takotsubo syndrome, is a temporary heart condition often triggered by intense emotional or physical stress.
Despite its name, Broken Heart Syndrome is not necessarily caused by romantic heartbreak alone; it can result from any severe emotional stress, such as grief, fear, anger, or surprise. The condition is characterized by a sudden and dramatic weakening of the heart muscle, leading to symptoms similar to those of a heart attack, including chest pain, shortness of breath, and irregular heartbeat.
The exact cause of Broken Heart Syndrome is not fully understood, but it is believed to involve a surge of stress hormones, such as adrenaline, that temporarily stun the heart and impair its ability to pump effectively. This surge in stress hormones can be triggered by various emotional or physical stressors, such as the death of a loved one, a breakup, a serious illness, a sudden financial loss, or a natural disaster. Additionally, certain medical conditions, such as asthma, seizures, or a reaction to medications, can also precipitate Broken Heart Syndrome in some cases.
To diagnose, a medical procedure called an angiogram that is used to diagnose heart conditions, including stress-induced attacks like Broken Heart Syndrome, is done to assess for any blockages in the coronary arteries. During an angiogram, a special dye is injected into the bloodstream, and X-ray images are taken as the dye flows through the coronary arteries. This allows cardiologists to visualize the blood flow within the heart and identify any blockages or abnormalities. Angiograms are commonly performed in cases where there is suspicion of coronary artery disease or other cardiac issues, helping healthcare providers make accurate diagnoses and determine the most appropriate treatment plans.
In cases of Broken Heart Syndrome or other heart conditions characterized by a rapid or irregular heartbeat, medications may be prescribed to slow the heart rate and reduce the workload on the heart, facilitating the healing process. These medications, known as beta-blockers or calcium channel blockers, work by blocking certain receptors or channels in the heart muscle, thereby decreasing the heart rate and relaxing blood vessels. By reducing the heart's workload and improving blood flow, these medications help alleviate symptoms such as chest pain, palpitations, and shortness of breath, and support the heart's recovery from stress-induced damage. It is important for patients to follow their healthcare provider's recommendations regarding medication use and to report any side effects or concerns promptly.
Other treatment for Broken Heart Syndrome typically includes focusing on managing symptoms and addressing the underlying stressors. In milder cases, supportive care, including rest, hydration, and medications to relieve symptoms such as chest pain and anxiety, may be sufficient. In more severe cases, hospitalization may be necessary to monitor the patient's condition and provide interventions such as oxygen therapy, intravenous fluids, and medications to stabilize the heart rhythm and reduce the workload on the heart.
The recovery process for Broken Heart Syndrome varies depending on the severity of the condition and the individual's overall health. In most cases, the heart muscle gradually recovers within a few weeks to months, and the symptoms resolve completely. However, some individuals may experience lingering symptoms or complications, such as heart failure or arrhythmias, which may require ongoing medical management.
To prevent a future episode of Broken Heart Syndrome, it is important to address and manage stress effectively. This may involve lifestyle changes such as practicing relaxation techniques, engaging in regular physical activity, getting adequate sleep, and seeking support from friends, family, or mental health professionals. Additionally, managing underlying medical conditions and avoiding known triggers of stress can help reduce the risk of recurrence. Overall, maintaining a healthy lifestyle and nurturing strong social connections can play a crucial role in protecting the heart from the effects of emotional stress.
How To Lower Your Blood Pressure Naturally: Causes And Solutions
February 2, 2023
Article By Christina Friesen, “HCA-RHNC™”
Are you looking for ways to lower your blood pressure without the use of medication? If so, this article is for you! We'll take a look at the different causes of high blood pressure and some strategies to naturally reduce it. Read on to find out more about how you can lower your blood pressure and live healthier.
Introduction
In order to lower blood pressure, it is important to understand the causes and solutions. For some people, genetic factors play a role in high blood pressure. However, there are many lifestyle choices that can contribute to high blood pressure, including diet, obesity, stress, and lack of exercise. By making positive changes in these areas, you can significantly lower your blood pressure.
What Causes High Blood Pressure?
There are many possible causes of high blood pressure, but the most common cause is arterial stiffness and remodeling. Arterial stiffness is when the walls of your arteries become thicker and less flexible. This makes it more difficult for blood to flow through them, which raises your blood pressure. Arterial remodeling is when the structure of your arteries changes. This can also make it harder for blood to flow and raise your blood pressure. Other common causes of high blood pressure include:
- Obesity
- Tobacco use
- Excessive alcohol consumption
- Stress
- A sedentary lifestyle
- A family history of high blood pressure
Dietary Changes to Lower Blood Pressure
If you have high blood pressure, making changes to your diet can help to lower your blood pressure naturally. Here are some dietary changes that you can make to lower your blood pressure:
1. Reduce your sodium intake: Too much sodium in your diet can cause high blood pressure. Cut back on foods that are high in sodium, such as processed foods, fast food, and canned soups.
2. Eat more potassium-rich foods: Potassium helps to counteract the effects of sodium in the body and can help to lower blood pressure. Eat more potassium-rich foods such as bananas, sweet potatoes, tomatoes, and leafy green vegetables.
3. Increase your fiber intake: Fiber helps to reduce cholesterol levels in the body, which can help to lower blood pressure. Eat more fiber-rich foods such as whole grains, beans, and bran cereal.
4. Drink less alcohol: Alcohol consumption can raise blood pressure levels. If you drink alcohol, do so in moderation – no more than one drink per day for women or two drinks per day for men.
5. Lose weight if you’re overweight: Being overweight can increase your risk for high blood pressure. Losing even a few pounds can help to lower your blood pressure naturally.
Exercise and Activity Level Changes
If your blood pressure is on the high side, you may be looking for ways to lower it. While there are many medications that can help, they also tend to have unhealthy side effects long-term. There are also natural ways to bring your numbers down. One important factor is your activity level.
If you’re not very active, becoming more so can have a significant impact on your blood pressure. Just 30 minutes of moderate aerobic activity most days of the week can lower your systolic blood pressure by approximately four points according to research. Plus, you don’t have to go all out to see results. Walking is a great way to get started if you’re not used to exercising.
If you are active but not at a level that would be considered healthy, you can still see benefits from becoming more active. At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week is recommended, plus two or more days per week of muscle-strengthening activities. Doing this can lower your systolic blood pressure by as much as 14 points.
Exercise has so many benefits for our overall health, so it’s important to find ways to fit it into our lives no matter what our starting point is. If you have any concerns about increasing your activity level, talk to your doctor first. They can help set you up with a plan that’s safe for you and will help lower your blood pressure.
Natural Remedies for Lowering Blood Pressure
Some of the most common natural remedies that can be used for lowering blood pressure include:
- Exercise: Getting regular exercise is one of the best things that you can do for your overall health, and it can also help to lower your blood pressure. Just 30 minutes of moderate exercise each day can make a big difference.
- Relaxation techniques: Stress can play a big role in high blood pressure, so learning how to relax and manage stress effectively can be very helpful. There are a number of different relaxation methods that can be effective, such meditation and deep breathing exercises.
- Herbal supplements: There are several different herbs and supplements that have been shown to help lower blood pressure, such as garlic, Hawthorn berries, and hibiscus tea. Talk to your doctor before taking any herbal supplements to make sure they are right for you.
- Diet: Eating a healthy diet is always important for good health, but it can be especially helpful in lowering blood pressure. Be sure to eat plenty of fruits and vegetables, whole grains, lean protein, and low-fat dairy. Avoid processed foods, sugary drinks, and excessive salt intake.
Managing Stress Levels to Reduce High BP
One of the causes of high blood pressure is stress. When you're stressed, your body releases hormones that constrict your arteries and raise your blood pressure. The good news is, there are things you can do to manage stress and lower your blood pressure.
Here are some tips:
- Identify what's causing you stress and find ways to avoid or remove those triggers from your life.
- Practice relaxation techniques such as deep breathing or meditation.
- Exercise regularly. Physical activity can help reduce stress and anxiety.
- Get enough sleep. Lack of sleep can increase stress levels.
Maintaining a Healthy Weight
Maintaining a healthy weight is one of the most important things you can do for your blood pressure. That’s because extra pounds increase the force against your artery walls, making it harder for your heart to pump and resulting in high blood pressure.
Even a small weight loss can make a difference. In fact, studies show that losing as little as 10 pounds can significantly lower your blood pressure. So if you’re carrying around extra weight, now is the time to lose it!
But how do you go about losing weight in a healthy way? Experts recommend slow and steady weight loss through a combination of diet and exercise. And while there are no “quick fixes” when it comes to losing weight, there are certain foods and lifestyle changes that can help speed up the process.
Some helpful tips for losing weight include:
-Eating more fruits, vegetables, and whole grains
-Cutting back on unhealthy fats, such as trans fats and saturated fats
-Limiting sugar intake
-Increasing physical activity
-Making sure you’re getting enough sleep each night
Conclusion
Lowering your blood pressure naturally is the best way to help prevent damage to your internal organs and other systems in the body. In addition, it can help reduce stress levels and improve overall health. With regular lifestyle changes, eating a heart-healthy diet, exercising regularly and getting enough rest, reducing your blood pressure doesn't have to be that hard!
Increase Your Energy Naturally
January 26, 2023
Article By Christina Friesen, “HCA-RHNC™”
Increase Your Energy Naturally: Holistic Health Tips, Foods To Boost & Foods To Avoid
Feeling low on energy? It’s not always easy to stay energized day after day. But luckily, there are lots of holistic health tips and nutrition strategies out there that can help give you the boost you need! In this article, I'll discuss foods that naturally increase your energy levels - as well as ones to avoid - so you can make sure your energy levels remain high throughout the day.
Introducing Holistic Health
Holistic health is an approach to medicine that takes into account the whole person, including their physical, mental, and emotional needs. It is based on the belief that all these factors play a role in overall health and well-being.
There are many different ways to improve your energy levels naturally, including a proper diet and healthy lifestyle, as well as herbs or supplements. The best approach for you will depend on your individual needs and preferences.
If you’re feeling tired and run down, there are natural ways to give your energy levels a boost. Holistic health is all about taking a balanced approach to wellness, and that includes identifying areas where you may need more support.
Here are some tips for increasing your energy levels naturally:
1. Get enough sleep: Most adults need around 7-8 hours of sleep per night. If you’re not getting enough rest, it can take a toll on your energy levels. Make sure you’re going to bed at a reasonable hour and aim to get at least 7 hours of sleep each night.
2. Eat energizing foods: There are certain foods that can help increase your energy levels. These include foods that are high in protein and complex carbohydrates like quinoa, sweet potatoes, and beans. Incorporate these energizing foods into your meals and snacks throughout the day.
3. Avoid energy zappers: Just as there are foods that can help increase your energy, there are also foods that can zap your energy levels. These include sugary snacks, caffeine, alcohol try to limit or avoid these altogether if you’re trying to boost your energy levels.
4. Move your body: Exercise is a great way to increase your energy levels. A moderate amount of activity will help to get your blood flowing and give you an extra boost of energy. Taking a brisk walk or going for a light jog are all good
5. Natural Supplements to Increase Your Daily Energy
Getting Enough Sleep
One of the best ways to enhance your energy levels is by practicing good sleep hygiene. Getting enough quality sleep is essential for overall health and well-being. Make sure to create a peaceful environment in your bedroom that promotes relaxation. This means keeping electronics out of the bedroom and maintaining a comfortable temperature. Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. And finally, avoid caffeine before bedtime as it can interfere with sleep.
Energizing Foods That Will Boost Your Energy
When it comes to energy levels, what you eat plays a big role. There are certain foods that can help boost your energy, and others that can zap it. Here are some of the best foods to eat for energy:
1. Eat a nutritious breakfast: Start your day with a healthy breakfast that includes protein, complex carbohydrates, and healthy fats. This will give you sustained energy throughout the day.
2. Incorporate more fruits and vegetables into your diet: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help increase energy levels. Aim for at least five servings per day.
3. Whole grains: Whole grains are a good source of complex carbohydrates, which your body breaks down into glucose - its main source of fuel. Good options include whole wheat bread, oatmeal, brown rice and quinoa.
4. Lean protein: Protein provides your body with the amino acids it needs to build muscle and other tissues. It also helps to slow down the digestion of carbohydrates so that you don't get a sugar high and then a crash. Good sources of lean protein include chicken, fish, tofu and legumes.
5. Healthy fats: Contrary to popular belief, not all fat is bad for you. In fact, healthy fats like omega-3 fatty acids actually help to increase energy levels by reducing inflammation and improving blood flow. Good sources of healthy fats include avocados, nuts (like raw unsalted walnuts or almonds) and seeds (like raw unsalted sunflower or pepitas), and olive oil.
6. Water: Staying hydrated is essential for keeping your energy levels up. When you're even slightly dehydrated, your body has to work harder to function properly, which can lead to fatigue. Make sure to drink plenty of water throughout the day - aim for 8 glasses or 2 litres total. At times when your very dehydrated, some electrolytes can help with this.
7. Dark chocolate: Chocolate lovers rejoice! Dark chocolate with over 70% cacao content is best. For those with a sweet tooth, you can buy some that is sweetened with Stevia. Stevia is zero on the glycemic index and won’t spike your blood sugar.
Energy Zappers - Foods To Avoid For Better Energy Levels
In order to maintain optimal energy levels, it is important to be mindful of the foods you are consuming. Avoiding processed foods, sugary drinks, and excessive amounts of caffeine will help to keep your energy levels balanced. Drinking too much alcohol can interfere with sleep and lead to dehydration, both of which can drain your energy levels. If you drink alcohol, try to limit yourself to 1-2 drinks per day and drink plenty of water instead.
Also, focus on eating whole foods that are rich in nutrients and minerals. Incorporating plenty of leafy greens, fresh fruits, and lean protein into your diet will help to improve your energy levels naturally.
Move Your Body - Exercise
Regular physical activity improves your muscle strength and boosts your endurance. Exercising delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Regular aerobic activity not only increases your energy, but it can also help you live longer and healthier. A few examples of aerobic activity are walking, bicycling or swimming.
Natural Supplements to Increase Your Daily Energy
Another way to increase your daily energy is by incorporating natural supplements into your routine. Some great options include:
-Organic green tea: This refreshing beverage is not only calorie-free, but it's also packed with antioxidants that can help improve your overall health.
-Ginseng: Ginseng is a popular herb that has been used for centuries to help boost energy levels. It's thought to work by stimulating the central nervous system.
-Maca powder: Maca powder is derived from a Peruvian root vegetable and is a rich source of vitamins, minerals, and amino acids. It's often used as a natural testosterone booster, which can help increase energy levels.
Conclusion
Ultimately, it’s up to you which of these recommendations suit your lifestyle best and help increase your wellbeing. Make sure you are getting adequate amounts of sleep and nourishing yourself with nutrient-rich foods for maximum benefits. With a little knowledge and effort, achieving a healthier body can be an attainable goal!
Reading Food Labels
January 19, 2023
Article By Christina Friesen, “HCA-RHNC™”
Dangerous Food Ingredients, Their Abbreviations and How They are Harmful
Food additives are substances added to food to preserve flavor or enhance its taste and appearance. While some additives are safe for consumption, others can be dangerous and even harmful to our health. In this blog, we will take a look at some of the most dangerous food ingredients, their abbreviations, and how they can affect our health.
With this information, you can make more informed decisions about the food you eat and potentially reduce your risk of health problems. So, let's dive in and learn more about these dangerous food ingredients.
Some ingredients to watch out for include:
MSG (Monosodium Glutamate), a flavor enhancer that's often used in processed foods, particularly Asian cuisine - can cause headaches, flushing and sweating after consuming and allergic reactions in some people.
BHA (Butylated Hydroxyanisole) - a preservative that has been linked to cancer in animal studies.
BHT (Butylated Hydroxytoluene) - a preservative that has been linked to cancer in animal studies.
Trans fats (TFAs) - linked to an increased risk of heart disease.
Hydrogenated oils: These oils are made by adding hydrogen to liquid vegetable oils to make them more stable. They are often used in processed foods and can increase the risk of heart disease.
High Fructose Corn Syrup (HFCS) - linked to obesity and diabetes.
Sodium Nitrate/Nitrite - a preservative used in processed meats that can increase the risk of cancer.
Carrageenan - a thickener and stabilizer used in some dairy and non-dairy products, can cause inflammation and digestive issues in some people.
Potassium Bromate - a flour improver banned in several countries due to link to cancer.
Propylene Glycol - a food additive that can cause allergic reactions and skin irritation.
Artificial sweeteners such as aspartame, saccharin, and sucralose - can have potential negative health effects. Some studies have suggested that they may increase the risk of certain health problems, such as cancer and weight gain.
Artificial colors and flavors: These ingredients are often used to enhance the appearance and taste of processed foods. Some of these artificial ingredients have been linked to hyperactivity in children and other health issues.
Intermittent Fasting
January 12, 2023
Article By Christina Friesen, “HCA-RHNC™”
What It Is and How It Could Help Optimize Your Health
Eating in cycles has been a popular practice across many cultures for centuries, but only recently has it become known as intermittent fasting. In this article, we'll explore what intermittent fasting is and how it can help you improve your overall health and well-being. We'll discuss the benefits of intermittent fasting, how to do it safely, and provide tips on optimizing your fasting experience.
Introduction to Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat, but rather when you should eat them. In this respect, it's more of a way of scheduling your meals than it is a diet.
There are many different ways to do intermittent fasting, but the most common approach is to fast for 16 hours and eat for 8 hours. This 16/8 method involves fasting overnight (usually from dinner to breakfast the next morning) and restricting your eating to a 8-hour window during the day. Within that 8-hour window, you can eat anytime you want.
Types of Intermittent Fasting
When it comes to intermittent fasting, there are a few different types that you can choose from. Each type has its own set of benefits and drawbacks, so it’s important to find the one that’s right for you.
As I mentioned earlier, the most common type of intermittent fasting is the 16/8 method. This involves fasting for 16 hours each day and eating all your meals within an 8-hour window.
Another type of intermittent fasting is the 5:2 diet. This involves eating normally for 5 days out of the week and then restricting your calories to 500-700 for 2 days. This method can be helpful for those who want to lose weight or improve their overall health.
There are also other less common types of intermittent fasting, such as the Eat Stop Eat method and the Warrior Diet. However, these are not as well researched as the 16/8 method or the 5:2 diet.
If you’re thinking about trying intermittent fasting, it’s important to speak with your doctor first to see if it’s right for you.
Benefits of Intermittent Fasting
Intermittent fasting has been gaining popularity lately as a way to optimize health, and for good reason. This type of fasting can have many benefits for your mind and body.
One of the main benefits of intermittent fasting is that it can help you lose weight. This is because when you fast, your body is forced to burn stored fat for energy. Intermittent fasting can also help improve insulin sensitivity, which can lead to better blood sugar control.
Another benefit of this type of fasting is that it can help reduce inflammation in the body. Inflammation has been linked to many chronic diseases, such as heart disease and cancer. By reducing inflammation, intermittent fasting may help protect against these diseases.
Intermittent fasting can also boost brain health. Studies have shown that this type of fasting can improve memory and increase levels of the brain-derived neurotrophic factor (BDNF), a protein that helps promote nerve growth and protects against neurodegenerative diseases.
If you're looking for a way to optimize your health, intermittent fasting may be worth trying. This type of fasting has many potential benefits for both your mind and body.
How to Start with Intermittent Fasting
If you're interested in trying intermittent fasting (IF), there are a few things you need to know before getting started. First, pick a method that works for you. There are many different ways to do IF, so find one that fits into your lifestyle and schedule. Second, start slow and gradually increase the amount of time you fast. Don't try to do too much too soon or you'll end up feeling miserable. Finally, make sure you're well-prepared before starting your fast. This means stocking up on healthy foods and drinks that will tide you over during your fasting periods.
If done correctly, intermittent fasting can be a great way to improve your overall health and well-being. Just remember to start slowly, listen to your body, and be prepared!
Best Practices for Intermittent Fasting
When it comes to intermittent fasting, there are a few best practices to keep in mind in order to optimize your health. First and foremost, it’s important to stay hydrated. Drink plenty of water throughout the day, and make sure to avoid sugary drinks.
In addition, to get the most benefit it’s best to eat healthy nutrient dense meals when you are eating during your eating windows. Fill up on nutrient-rich foods like fruits, vegetables, lean protein, and whole grains. And avoid processed foods, as well as excessive amounts of saturated and unhealthy fats.
Finally, be sure to listen to your body. If you’re feeling fatigued or weak, take a break from intermittent fasting and give yourself a chance to recover. Otherwise, sticking to these best practices will help ensure that you experience the health benefits of intermittent fasting.
Nutrition Tips for Successful Fasting
When it comes to intermittent fasting, there are a few key things to keep in mind in order to make sure you're doing it safely and effectively. First and foremost, be sure to consult with your doctor before starting any new diet or exercise regime, as fasting can be contraindicated for certain health conditions. Once you have the go-ahead from your physician, there are a few things you can do to set yourself up for success.
To start, nutrition is key. Be sure to eat nutrient-rich meals when you are breaking your fast, as your body will be especially receptive to them. Incorporate plenty of fruits, vegetables, lean proteins and healthy fats into your diet to make sure your body is getting everything it needs. It's also important to stay hydrated throughout the day, so aim for 8-10 glasses of water or herbal tea.
In terms of timing, many people find that earlier in the day is best for fasting. This allows you to break your fast during the daytime when you have more energy and are able to be more active. If possible, try to avoid breaking your fast late at night as this can disrupt sleep patterns.
Finally, remember that intermittent fasting is not a quick fix or a way to lose weight quickly. It's a lifestyle change that requires commitment and patience. Stick with it and don't be discouraged if you don't see results immediately; over time, intermittent fasting can have profound effects on your overall health.
Managing Cravings During Fast Periods
Managing cravings during fast periods can be difficult, but there are a few things that can help. First, it's important to keep in mind that the hunger you feel during a fast is usually more psychological than physical. This means that your body isn’t actually hungry, but your mind is tricking you into thinking you are. Second, try to distract yourself from your cravings by focusing on something else. This could be anything from reading a book to going for a walk. Finally, remember that the hunger you feel will pass and that the benefits to your health is more important than breaking your fast.
Alternatives to Intermittent Fasting
If the 16:8 intermittent fasting protocol isn’t for you, there are other options to consider. The 19:5 method allows for a five-hour eating window and a 19-hour fasting window. So, you could theoretically eat between the hours of 12 p.m. and 5 p.m. This would be a good option for people who don’t do well skipping breakfast or who have trouble stopping eating at a reasonable hour in the evening.
Another popular intermittent fasting protocol is the 5:2 plan. With this approach, you eat normally five days per week and restrict your calorie intake to 500-700 calories two days per week. For example, you might eat normally from Monday to Friday and then consume only 500 calories on Saturday and Sunday. This approach can be difficult to stick with long-term, but some people find it more manageable than fasting for 16 hours at a time.
Finally, there’s the alternate day fasting protocol, which involves alternating between days of normal eating and days of fasting. So, you might eat normally on Monday and Tuesday and then fast on Wednesday and Thursday. This approach can be tough to maintain because it requires strict adherence each day, but it can be effective for weight loss and other health benefits.
Conclusion
Intermittent fasting is a great way to optimize your health. It can be an effective weight loss tool, help regulate your blood sugar and insulin levels, reduce inflammation in the body, and improve overall cognition. With only minor lifestyle modifications needed to introduce intermittent fasting into your life, it’s certainly something worth looking into if you want to get healthier and leaner in 2023!
Why These Foods Should Be A Part Of Your Diet Plan For Cancer Prevention & Boosting Immunity
January 4, 2023
Article By Christina Friesen, “HCA-RHNC™”
Eating healthily is one of the best ways to reduce your risk of developing cancer, and to boost your immune system. But it can be difficult to know which foods are the most beneficial for disease prevention. In this article, we discuss several of the top key foods that should be included in your diet plan to fight and prevent cancer, as well as strengthen your immune system.
What Causes Cancer?
There are many possible causes of cancer, but most can be divided into two categories: external factors and internal factors.
External factors are things in the environment that increase your risk of cancer, such as ultraviolet (UV) rays from the sun or radiation exposure. Internal factors are things that happen inside your body, such as mutations (changes) in your genes.
Mutations in genes can be caused by many things, including exposure to certain chemicals, viral infections, and even just getting older. Most cancers are caused by a combination of several risk factors. For example, smoking combined with UV light exposure increases the risk of developing skin cancer more than either one alone.
Cancer prevention is possible by making lifestyle choices that avoid known cancer risks, such as not smoking and limiting sun exposure. You can also take steps to detect cancer early, when it’s more likely to be curable.
The Role of Diet in Cancer Prevention
The role of diet in cancer prevention has long been a subject of debate. Some experts recommend a diet rich in fruits and vegetables, while others advocate for a more balanced approach. However, there is no doubt that what you eat can affect your risk of developing cancer.
There are a few key nutrients that are thought to play a role in cancer prevention. These include antioxidants, which help to protect cells from damage; fiber, which can help to remove toxins from the body; and omega-3 fatty acids, which have anti-inflammatory properties. Including these nutrients in your diet may help to reduce your risk of cancer.
Fruits and vegetables are excellent sources of many of these key nutrients. In addition, they are also low in calories and fat, making them an ideal part of a healthy diet. aim to eat at least five servings of fruits and vegetables each day. This can be easily done by including a variety of fruits and vegetables at every meal.
In addition to eating plenty of fruits and vegetables, there are other things you can do to reduce your risk of cancer. These include staying active, maintaining a healthy weight, not smoking, and limit your alcohol intake. Making these lifestyle changes can go a long way in reducing your risk of cancer.
Top Superfoods for Cancer Prevention & Boosting Immunity
Blueberries – Blueberries are packed with antioxidants and phytonutrients that can help keep your cells healthy and prevent cancer.
Broccoli – Broccoli is a high fiber vegetable that also contains sulforaphane, a compound that has been shown to have anti-cancer properties.
Garlic – Garlic contains allicin, a compound that has been shown to boost the immune system and fight cancer.
Green Tea – Green tea is rich in antioxidants that can protect cells from damage and help prevent the development of cancer.
Kale – Kale is a nutrient-dense leafy green vegetable that contains substances like sulforaphane and quercetin, which have been shown to have anti-cancer effects.
Salmon – Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and can help protect against cancer.
Soybeans – Soybeans contain compounds called isoflavones that can help lower the risk of hormone-related cancers such as breast cancer.
Spinach – Spinach is a nutrient-rich leafy green vegetable that contains lutein and zeaxanthin, antioxidants that can help protect cells from damage and reduce the risk of cancer.
Tomatoes – Tomatoes are rich in lycopene, an antioxidant that has been shown to reduce the risk of several types of chronic diseases, such as cancer and cardiovascular disease.
Berries – Berries are a nutritional powerhouse and should be a part of any diet plan for cancer prevention and boosting immunity. Here’s why:
1. Berries are loaded with antioxidants that help protect cells from damage and inflammation, two major risk factors for cancer.
2. These little fruits also contain high levels of ellagic acid, a compound that has been shown to inhibit the growth of cancer cells.
3. Berries are a good source of vitamin C, which is essential for a strong immune system. Vitamin C helps white blood cells function properly and fight off infection.
4. Blueberries in particular have been shown to boost cognitive function and memory, both of which can decline during cancer treatment.
5. Finally, berries are just plain delicious! So add them to your diet plan for cancer prevention and boosting immunity today!
Cruciferous Vegetables
Cruciferous vegetables contain nutrients that have been shown to boost immunity and protect against cancer. They are a great source of vitamins A, C, and E, as well as minerals like selenium and zinc. These nutrients are essential for maintaining a healthy immune system. In addition, cruciferous vegetables contain compounds that have been shown to reduce the risk of cancer. One such compound is sulforaphane, which has been shown to kill cancer cells in laboratory studies. Other compounds found in cruciferous vegetables, such as indoles and isothiocyanates, have also been shown to protect against cancer.
Beans
Beans are an excellent source of fiber, protein, and antioxidants. Fiber helps to keep the digestive system healthy and can reduce the risk of colon cancer. Protein is essential for cell growth and repair, and antioxidants help to protect cells from damage. Beans are also a good source of folate, which is important for DNA synthesis and repair.
Nuts & Seeds
Nuts and seeds are rich in vitamins, minerals, and antioxidants that are essential for cancer prevention and boosting immunity. They are also a good source of protein and fiber.
Some of the best nuts and seeds for cancer prevention and boosting immunity include:
Almonds: Almonds are a rich source of vitamin E, which is an antioxidant that helps protect cells from damage. They also contain magnesium, which is known to boost immunity.
Walnuts: Walnuts are a good source of omega-3 fatty acids, which have anti-inflammatory properties. They also contain ellagitannins, which are powerful antioxidants.
Pumpkin Seeds: Pumpkin seeds are a good source of zinc, which is essential for a healthy immune system. They also contain carotenoids, which are antioxidants that can help protect cells from damage.
Sunflower Seeds: Sunflower seeds are a good source of vitamin E and selenium, both of which are important for immunity. Selenium is also an antioxidant that helps protect cells from damage.
Whole Grains
A diet rich in whole grains has been linked with a reduced risk of colorectal cancer, according to the American Institute for Cancer Research (AICR). In fact, the AICR's report on cancer prevention states that 3 or more servings of whole grain foods per day can help reduce the risk of colorectal cancer by 17%.
Whole grains are an excellent source of fiber, which is important for a healthy digestive system. They also contain vitamins, minerals, and antioxidants that can boost immunity.
Some great sources of whole grains include oats, barley, brown rice, quinoa, and whole wheat bread. Incorporating just a few servings of whole grains into your diet each day can make a big difference in your health.
Fatty Fish - Fatty fish is an excellent source of omega-3 fatty acids, which are beneficial for cancer prevention and boosting immunity. Omega-3 fatty acids help to decrease inflammation throughout the body, and they have been shown to reduce the risk of some types of cancer, such as breast cancer. Fatty fish is also a good source of protein and vitamin D, both of which are important for immunity.
Turmeric
Turmeric is known for its cancer-preventing properties. It is a powerful antioxidant and anti-inflammatory agent that can help to boost your immune system. Turmeric is also thought to help improve the effectiveness of chemotherapy.
Garlic
As we all know, garlic is a key ingredient in many dishes from around the world. What you may not know is that garlic also has many health benefits, including cancer prevention and boosting immunity.
Garlic contains sulfur-containing compounds, which are thought to have cancer-preventive properties. In addition, garlic supplements have been shown to boost immunity in people with cancer.
So, if you're looking to boost your cancer-prevention efforts or give your immune system a little extra help, be sure to include garlic in your diet plan!
Green Tea
Green tea is packed with antioxidants and nutrients that have been shown to be beneficial in cancer prevention and boosting immunity. Green tea has been shown to reduce the risk of several types of cancer, including breast, prostate, lung, and colorectal cancer. The antioxidants in green tea may also help to boost the immune system by reducing inflammation and protecting cells from damage.
Dark Chocolate
There are countless reasons to love dark chocolate. Not only is it delicious, but it’s also packed with health benefits. Studies have shown that dark chocolate can help prevent cancer and boost immunity.
The key to these health benefits is the high concentration of antioxidants in dark chocolate. Antioxidants help protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause inflammation and lead to chronic diseases like cancer.
According to one study, people who ate the most dark chocolate had a lower risk of developing colorectal cancer than those who ate the least amount of dark chocolate. Another study found that eating dark chocolate regularly reduced the risk of developing breast cancer by up to 38%.
In addition to reducing the risk of cancer, dark chocolate can also help boost immunity. One study found that eating dark chocolate increased levels of immunoglobulin A (IgA), an antibody that helps fight infection. Another study showed that consuming just 6 grams of cocoa powder per day (the equivalent of one small square of dark chocolate) was enough to significantly improve immune function in elderly people.
So why not enjoy a little Dark Chocolate for your health? Just make sure to choose a quality brand with a high percentage of cacao for the best health benefits.
Healthy Carbs Versus Bad Carbs
December 29, 2022
Article By Christina Friesen, “HCA-RHNC™”
We all know the importance of carbohydrates when it comes to our daily diets. But what many people don’t realize is that not all carbs are created equal. While there are healthy carbohydrates, such as whole grains, fruits, and vegetables that provide us with essential nutrients and energy, there are also bad carbs like processed snacks and sugary drinks that can have a negative impact on our health. In this blog post, we will discuss the differences between healthy carbs and bad carbs. We will explore why some carb sources are better than others and how you can make healthier carbohydrate choices for your diet.
Are some Carbs Good For Us?
Carbohydrates come in different forms, and not all of them are created equal. The healthiest carbs are those that are high in fiber and low in sugar. These include vegetables, legumes, and whole grains. processed carbs, such as white bread, pastries, and sugary drinks, are less healthy because they cause spikes in blood sugar levels.
Good carbs are an important part of a balanced diet because they provide the body with energy. They also help to regulate blood sugar levels and keep you feeling fuller for longer. When choosing carbs, it’s important to opt for complex carbs rather than simple ones. Complex carbs take longer to break down so they don’t cause spikes in blood sugar levels. This can help to prevent energy crashes and cravings later on in the day.
Are carbs needed in our diet?
Carbs are one of the three macronutrients (along with fat and protein) that our bodies need in order to function properly. While there is some debate as to whether or not we need carbs in our diet, the consensus seems to be that they are indeed an important part of a healthy diet.
Carbs are the body's preferred source of energy, and they play a vital role in many bodily functions. They help to regulate blood sugar levels, provide essential nutrients for the brain and nervous system, and promote healthy digestion. Additionally, carbs can help to increase feelings of fullness and reduce hunger cravings.
While all carbs are not created equal, complex carbs (such as those found in whole grains, legumes, fruits, and vegetables) are generally considered to be healthier than simple carbs (such as those found in refined sugars and processed foods). This is because complex carbs tend to be more slowly absorbed by the body, providing lasting energy rather than a quick spike followed by a crash.
So, while you may not need to load up on carbs at every meal, they should definitely be included as part of a healthy diet. Choose complex carbs whenever possible, and limit your intake of simple carbs to avoid blood sugar swings and unhealthy weight gain. When you're trying to eat healthy, it's important to choose healthy carbohydrates over unhealthy ones.
Here are some tips for doing so:
- Fill up on fruits, vegetables, whole grains, and beans. These foods will give you the fiber and nutrients you need without the blood sugar spikes.
- Avoid processed foods that are high in unhealthy carbs. This includes white breads, pastries, cookies, and cake.
- Limit your intake of sugary drinks like soda and fruit juice. These can cause spikes in your blood sugar levels even if they don't contain any actual carbohydrates.
If you make sure to fill up on healthy carbs and limit your intake of unhealthy ones, you'll be on your way to a healthier diet!
HEARTBURN & INDIGESTION
December 23, 2022
Article By Christina Friesen, “HCA-RHNC™”
Do you suffer from heartburn or indigestion? You might be surprised to know that it could be due to low stomach acid levels.
Do you know what stomach acid does? Most people think it's just there to break down food, but it actually does a lot more than that!
See poster illustration below.
Some common causes of low stomach acid are:
Age - acid levels decrease as we get older.
Chronic Stress - When you are chronically stressed, your normal digestion is constantly being interrupted, including inhibiting gastric acid secretion.
Long-term use of antacids and proton pump inhibitors, used to treat ulcers and acid reflux.
H.pylori infections, a common cause of stomach ulcers.
Apple cider vinegar is a great way to naturally balance low stomach acid and aid in digestion. Simply mix 1-2 teaspoons of pure apple cider vinegar (with the mother in it, it will look cloudy in appearance if it’s the pure kind) in a cup of warm water and drink 20 minutes before each meal. You'll notice a difference in no time!
TIP: You can buy pure apple cider vinegar at most natural health stores and grocery stores. Be careful you’re not buying the baking variety that’s not pure!
Root Causes of Chronic Inflammation
December 14, 2022
Article By Christina Friesen, “HCA-RHNC™”
Inflammation is a normal process that our body uses to protect us from infection and injury. However, when inflammation becomes chronic, it can lead to a host of problems such as heart disease, arthritis, and even cancer. There are many root causes of chronic inflammation, but in this blog post, we will explore three of the most common: gut dysbiosis, food sensitivities, and nutrient deficiencies. We will also provide some natural solutions for each one.
What is Chronic Inflammation?
Chronic inflammation is a medical condition characterized by persistent inflammation lasting for prolonged periods of time. This can lead to a range of health problems and can be caused by a variety of underlying factors. Common causes of chronic inflammation include autoimmune diseases, infections, and certain lifestyle choices. Treatment typically involves medications and making lifestyle changes.
Autoimmune diseases are one common cause of chronic inflammation. These conditions occur when the body's immune system mistakenly attacks healthy tissue. This can cause a range of symptoms, including inflammation. Some common autoimmune diseases that can cause chronic inflammation include rheumatoid arthritis, Crohn's disease, and Hashimoto's disease.
Infections are another possible cause of chronic inflammation. When the body is fighting an infection, it releases inflammatory signals to help fight the infection. However, sometimes these signals don't shut off when they should, leading to chronic inflammation. Infections that can cause chronic inflammation include viruses, bacteria, and parasites.
Certain lifestyle choices can also contribute to chronic inflammation. These include smoking cigarettes, eating an unhealthy diet, and not getting enough exercise. Chronic stress can also lead to chronic inflammation. Managing these lifestyle factors is an important part of treating and preventing chronic inflammation.
Causes of Chronic Inflammation
There are many possible causes of chronic inflammation, but the most common ones are:
1. An imbalance in the immune system: When the body's immune system is not functioning properly, it can lead to chronic inflammation.
2. Obesity: Obesity is a major risk factor for chronic inflammation, because it increases the amount of fat tissue in the body. Fat tissue releases inflammatory substances that can damage cells and tissues.
3. Smoking: Cigarette smoke contains harmful chemicals that can damage cells and trigger inflammatory responses.
4. Poor diet: A diet high in sugar, refined carbohydrates, and unhealthy fats can promote inflammation.
5. Sedentary lifestyle: Lack of physical activity can contribute to inflammation by promoting the accumulation of fat tissue and by reducing the levels of anti-inflammatory substances in the body.
6. Chronic stress: Stressful situations activate the body's stress response, which can lead to inflammation.
Natural Treatments for Chronic Inflammation
Chronic inflammation is a major health concern that can lead to a variety of serious health problems. While there are many different medications that can help to treat chronic inflammation, there are also natural treatments that can be effective.
One of the best ways to naturally treat chronic inflammation is to focus on your diet. Eating anti-inflammatory foods can help to reduce the amount of inflammation in your body. Some of the best anti-inflammatory foods include omega-3 fatty acids, turmeric, ginger, and green leafy vegetables. In addition to eating these anti-inflammatory foods, you should also avoid foods that can trigger or worsen inflammation. These inflammatory foods include sugar, refined carbs, unhealthy fats, and processed meats.
In addition to following an anti-inflammatory diet, there are also some supplements that can help to reduce chronic inflammation. Fish oil supplements are a great option as they provide your body with omega-3 fatty acids. You can also take turmeric supplements or ginger supplements to help reduce inflammation.
Finally, it’s important to get regular exercise as this can help to reduce chronic inflammation. Exercise helps to increase the levels of antioxidants in your body which can help to fight against inflammation. A combination of a healthy diet and regular exercise is often the most effective way to naturally treat chronic inflammation.
do you need to detox?
November 26, 2022
Article By Christina Friesen, “HCA-RHNC™”
Take a look at the complimentary 7 Day Detox Plan. It includes a handy checklist to help determine if this might be something you need. You’ll find a healthy green detox smoothie recipe, a 7 Day Meal Plan and a helpful shopping list.
The entire plan can also be downloaded for FREE Here.
