How to Know Which Supplements You Need

| May 23, 2019

Your doctor has probably told you that the best way to get all the nutrients you need to stay healthy and active is by having a well-balanced diet containing plenty of fruits, vegetables, and whole grains as well as healthy sources of fat and protein.

And a healthy diet is one of the best things you can do to prevent and control health problems such as heart disease, Alzheimer’s disease, high blood pressure, type 2 diabetes, and some types of cancer.

Healthcare professionals and dieticians recommend diets that feature lots of nutrient-dense foods—those that have a lot of nutrients relative to the number of calories, such as:

  • Avocados
  • Swiss chard, collard greens, kale, mustard greens, spinach
  • Bell peppers
  • Brussels sprouts
  • Crimini and shiitake mushrooms
  • Sweet potatoes
  • Cantaloupe, papaya, raspberries, and strawberries
  • Eggs
  • Seeds such as flax, pumpkin, sesame, and sunflower
  • Garbanzo, kidney, navy, and pinto beans
  • Lentils and peas
  • Almonds, cashews, and other nuts
  • Barley, oats, quinoa, and brown rice
  • Fish such as salmon, halibut, cod, scallops, shrimp, and tuna
  • Lean, grass-fed beef, lamb, and venison
  • Chicken and turkey

But many people who eat a sensible diet still struggle to get essential nutrients. In addition to eating a well-balanced diet, there are vitamins and dietary supplements that can improve mood, help maintain cognitive ability, and give you the energy you need for work and play.

 

Supplements and Your Lifestyle

National surveys show that nutrient deficiencies are relatively widespread in the United States. According to the National Health and Nutrition Examination Survey, 93 percent of Americans don’t get enough vitamin E, 56 percent don’t get enough magnesium, 44 percent don’t get enough vitamin A, 31 percent don’t get enough vitamin C, 14 percent don’t get enough vitamin B6, and 12 percent don’t get enough zinc.

More than one-third of American adults are overweight and another one-third are classified as obese. And while many of these people are exceeding caloric intake requirements, they’re still not getting enough nutrients. In other words, most Americans eat too much non-nutritious junk.

According to the Linus Pauling Institute at Oregon State University, many people may be at risk for nutritional deficiencies.

Women of childbearing age and pregnant women often don’t get enough folate, vitamin D, vitamin B6 and iron.

People on diets of less than 1,200 calories of day, people who don’t eat the right foods due to economic reasons and people who are obese don’t get enough vital nutrients in their diets, for different reasons.

People with dark skin, those 18 and younger, and people who use a lot of sunscreen often don’t get enough vitamin D.

Older adults often don’t get enough vitamin D or B12 or zinc.

People who abuse alcohol or use tobacco are often deficient in vitamins A, B, C and E.

There are two supplements that have received a lot of attention lately. One is folic acid. Women in their childbearing years or those who are pregnant should take 400 micrograms of folic acid a day. Folic acid helps prevent spina bifida, a neural tube defect that develops during the first month of pregnancy.

There has also been lots of research about vitamin D and its importance in building strong bones. Vitamin D, which helps the immune system ward off illness and keeps the neuromuscular system functioning properly, also plays major roles in the life cycle of human cells. A vitamin D deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies.

Vitamin D is produced in the human body when the sun’s ultraviolet rays interact with 7-dehydrocholesterol, a steroid alcohol present in the skin. Vitamin D is also found in small amounts in food, especially fatty fish like tuna, mackerel, sardines and herring. Twenty minutes of sunlight, three times a week, is usually enough time in the sun for people with light skin to produce the necessary vitamin D. However, folks with darker skin or the elderly, may require more time in the sun. How much sun your skin can soak up is also dependent on the time of the day or the season of the year. Magnesium is also essential for helping the body use vitamin D.

Vitamin D and folic acid supplements, when taken in the recommended amounts, are two of the most common supplements that are safe and easy to take. But if you are still feeling like something is not right, that you are tired all the time and don’t have the energy to do the things you love, you might want to consider talking to your physician about adding additional supplements to your diet.

Some people who are considering a vegetarian diet to lose weight or address health issues might also need to think about taking supplements.

While a well-balanced vegetarian diet can provide all the key nutrients you need, some vegetarians and especially vegans have a hard time getting enough of the following:

  • Vitamin B12
  • Vitamin D
  • Long-chain omega-3 fatty acids
  • Iodine
  • Iron
  • Calcium
  • Zinc

 

Losing Weight Without Losing Key Nutrients

Reducing your caloric intake is one of the best ways to lose weight, but those on a weight loss program still need to get the appropriate nutrition. Part of losing weight is regular exercise, but if you’re not getting the right nutrients, you may not have the energy to exercise every day. And while you might be considering counting calories as a way to lose weight, crash diets or starving yourself can be counterproductive. That is definitely not the best way to lose weight. Reasonable portions with regular exercise and the addition of supplements can help you lose weight in a healthy manner without worrying you are not getting the right nutrition.

There are a number of supplements your doctor might recommend, including protein powder. Because your body burns more calories when it’s metabolizing protein, it can help you lose weight. Protein is also a necessary ingredient in muscle building.

Glutamine can help in the retention of muscle mass and in weight loss. If you don’t have enough glutamine, you might actually have problems losing weight. Adding glutamine to your diet while engaging in regular exercise can increase weight loss. Glutamine can be found in spinach, beans, and cabbage, but you might need to use a supplement to get enough, depending on your weight loss goals and activity level.

Matcha green tea is a very popular weight loss supplement because it contains EGCG, an antioxidant known to help boost metabolism during exercise. It comes in powder form, and for best results, it has to be used as part of a regular exercise and diet plan.

Fish oil has incredible amounts of omega-3 fatty acids, which can lower cholesterol and benefit overall heart health. One of the best things about omega-3s is they can stimulate enzymes that can kickstart the fat burning process in the body.

Vitamin D tells your body when it’s time to burn fat or store it. If you don’t get enough, sugars are converted into fat rather than energy. A low-calorie diet supplemented with vitamin D can facilitate weight loss.

A calcium supplement can actually help you lose weight. Drinking milk and other calcium-rich foods is one way to get calcium, but many people still benefit from taking a supplement.

Everyone loves olive oil, a good fat that is known to help people lose weight, but olive leaf extract is what makes olive oil so healthy. It can help balance your blood glucose levels, and balanced blood sugar levels mean fewer food cravings.

Carnitine, an amino acid that helps metabolize carbs and fat. Without enough, your body wants to store fat, rather than burn it for energy.

Certain probiotics can easily be added to your diet as well. Greek yogurt or fermented foods such as pickled veggies are good items to add to your diet to get probiotics in your system, and while eating a nutritious diet is the best way to get probiotics naturally, many people find that taking a probiotic supplement is also helpful.

Just taking supplements isn’t sufficient to lose weight. They have to be combined with a healthy diet that includes appropriate portions and regular exercise to keep the heart beating and the body burning fat.

 

Vitamins, Supplements, and Minerals Are Not Just for Losing Weight

Supplements are a good aid in losing weight, and they also can contribute to your overall health and mental well-being.

A little known fact is that certain vitamins can help alleviate gastrointestinal reflux disease, a common disorder that affects more than one-fifth of Americans. Reflux is painful, causes discomfort and can cause cancer if it’s not taken care of.

Acid reflux goes by many names, including heartburn, indigestion, GERD and GER. It happens when stuff in the stomach, including stomach acid, goes back up the esophagus.

Those suffering from reflux may also experience symptoms such as nausea, bad breath, frequent stomach pain, vomiting, teeth problems and trouble breathing or swallowing.

Up to 10 percent of the people suffering from reflux end up with burns, a condition called Barrett’s esophagus, that can lead to cancer.

While there are proven medications that can reduce the amount of acid your stomach produces, thereby reducing acid reflux, those medications also have risk of their own, such as damage to the kidneys and digestive issues.

One of the most effective treatments for reflux is looking at what you eat and what you do on a daily basis. Being overweight or obese are risk factors for GERD and acid reflux.

Doctors also often advise that people suffering from reflux avoid acidic foods like citrus fruits and tomatoes, and stay away from garlic, salt, carbonated drinks, chocolate and alcohol.

Your doctor might also recommend supplements and vitamins that, such as  B, D, A, C, and E that can help your body deal with acid reflux.

 

Reasons to Be Cautious When Taking Supplements

A mineral supplement is another good way to get the nutrients you need. But one thing you should be aware of before choosing what supplements to put in your body is that not all supplements are created equal.

With multivitamins and mineral supplements, there are no standardized definitions, and the composition of marketed products varies widely. In addition, the daily value listed on many supplement packages does not reflect the latest recommendations from the Food and Nutrition Board of the US Institute of Medicine. Unfortunately, most of the DVs are based on outdated recommendations made in 1968. Supplements not taken under the direction of healthcare professionals can be at odds with your goal to lose weight, exercise more, and increase your energy level.

Despite their overall safety, supplements aren’t always advisable for some people. That’s why it’s important to only take them with the help of a nutritionist or healthcare professional. Supplements might also be a problem for people who take certain pharmaceuticals for their particular medical conditions. Make sure you always consult with your medical practitioner before adding a supplement regimen to your diet.

The physicians within the BodyLogicMD network are ready to consult with you to discuss your current diet and activity level, and may suggest changes to your nutrition and exercise regimen that are specific to your needs. BodyLogicMD’s network of physicians can also analyze your body systems to see if your lack of energy or failure to lose weight is due to a hormonal imbalance. If it is, you might be a good candidate for bioidentical hormone replacement therapy.

Contact BodyLogicMD today to help determine if dietary supplementation is right for you and benefit from the expert advice of a network of physicians with advanced training in nutrition, hormones, and how to use both to help you reach your health goals.

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Causes of Depression

| May 16, 2019

Although many people experience different types of mental illness, one of the most serious mental health disorders is depression, which affects nearly one in ten US adults, with the rate being almost twice as high for women as for men. Depression and other mental health disorders can affect thinking, mood, and behavior.

Depression, which is a mood disorder characterized by a persistent feeling of sadness and loss of interest in participating in social and personal activities, is also called major depressive disorder or clinical depression. Those suffering from depression often have trouble doing normal, day-to-day activities and sometimes feel as if life isn’t worth living.

People that suffer from depression commonly say they wish they could just “snap out of it,” but unfortunately, it’s not that easy. It often requires lifestyle changes, medication, and cognitive behavioral therapy.

The symptoms of depression can be overwhelming for those struggling to understand why they feel so blue and why they can’t just “roll with the punches” of life like their friends, family, or coworkers do.

Symptoms of depression often include:

  • Feelings of sadness
  • Being tearful for no discernible reason
  • Feelings of emptiness
  • Feelings of worthlessness or guilt
  • A hopelessness that problems are too overwhelming to be solved
  • Experiencing verbal or physical outbursts, irritability, or frustration, even over small matters
  • Loss of interest or pleasure in many activities, such as sex, hobbies, or sports
  • Problems sleeping, such as insomnia or sleeping too much
  • Being tired all the time and having no energy
  • Changes in appetite, such as not eating enough or eating too much
  • Anxiety, agitation, or restlessness
  • Sluggish thinking, speaking, or body movements and difficulty concentrating or making decisions
  • Fixating on past failures or self-blame
  • Trouble thinking, concentrating, making decisions, and remembering things
  • Overwhelming thoughts of death leading to suicidal thoughts and, for some, suicide attempts

Some people discount these symptoms, concluding that being miserable or unhappy is just who they are, never considering that they might just be suffering from a mental illness. But depression does not discriminate; it strikes young and old alike. But with age, biological changes can knock internal systems out of whack, making people more susceptible to depression. When doctors see the symptoms of depression in younger people, they are more likely to realize something is not right and take action to correct it. But for older people, the symptoms of depression are often confused with aging, and older people become resigned to the symptoms, thinking there is nothing they can do about it.

There’s nothing further from the truth.

If you believe you are suffering from depression, seeking help from a physician or mental health professional could mean getting your life back. Depression often indicates an imbalance that with the right treatment, can be alleviated, eliminating its symptoms and their effect on your life.

What Causes Depression?

While it’s hard to pinpoint one single cause of depression, researchers have learned that those suffering from the illness often have similar markers, or biological differences. This is often referred to as the biology of depression.

Genetics play a large part in whether you might be susceptible to depression. Researchers have conclusively determined that depression runs in the family. Though there is an increased likelihood that if someone in your family suffers from depression, you are at risk too, researchers have been unable to determine if there is a specific gene that is responsible. But just having a family history of depression doesn’t mean you will actually suffer from it. There are other factors that can make it more likely.

Neurotransmitters are brain chemicals and hormones that regulate a wide variety of physical and psychological functions, including heart rate, sleep, appetite, mood, and fear. When there’s a problem with your neurotransmitters or something is disrupting their production, you tend to experience problems in your body and mind, including suffering from depression.

When it comes to depression, the most important neurotransmitters are serotonin, norepinephrine, and dopamine.

Could a Hormonal Imbalance Be Responsible for Your Depressive Symptoms?

Serotonin helps regulate sleep, aggression, eating, sexual desire, and mood. If your body is not producing enough serotonin, you may experience the symptoms of depression. Low levels of serotonin can lead to low levels of norepinephrine, also known as noradrenaline. For some people, low levels of norepinephrine can also result in mood changes, including depression.

Dopamine is most commonly referred to as the brain’s “reward” chemical, which controls the release of “feel-good” hormones associated with activities that provide pleasure, including sex, hobbies, and sports. Dopamine also affects motivation, perception, attention, and movement. Those with low dopamine levels often report not being able to experience the same sense of pleasure from activities or family members and friends that they did before becoming depressed.

An imbalance in neurotransmitters and hormones could be attributed to a number of causes, including, for women, pregnancy and menopause. Postpartum depression can also be a result of a hormonal imbalance.

An underactive thyroid, or hypothyroidism, in both men and women can lead to depression too.

Those who have lived through traumatic or stressful events, such as physical or sexual abuse, or have witnessed traumatic events, can also be suffering from chemical or hormonal imbalances, which can contribute to physical problems and mental health issues.

Cortisol, also known as the stress or “fight or flight” hormone, can also affect how your body reacts to and processes information. In people who are suffering from depression, doctors find higher cortisol levels, which means their bodies are “on alert,” even in non-stressful times. Agitation, sugar cravings, increased belly fat, and insomnia are often symptoms of high cortisol. Low levels can be associated with the inability to handle stress, extreme fatigue, low libido, and mood instability.

Health problems that cause chronic pain or sap you of energy and motivation can also contribute to depressive symptoms. Chronic diseases are defined broadly as conditions that last one year or more and require ongoing medical attention or limit activities of daily living or both. Chronic pain and debilitation can be caused by heart disease, diabetes, arthritis, Parkinson’s disease, multiple sclerosis, and other illnesses.

The “sex hormones” estrogen and testosterone also interact with other hormones and neurotransmitters in the body. When estrogen and testosterone are out of balance, it can cause a cascading effect, sometimes leading to depression.

Estrogen, which boosts serotonin, helps fight depression and promotes sleep. Low levels of estrogen can cause feelings of sadness and hopelessness, which is common throughout menopause.

Progesterone helps promote sleep and has a natural calming effect. It also increases the calming neurotransmitter known as GABA and enhances the production of endorphins, which help you feel good, normalize libido, and act as a natural diuretic and a natural antidepressant. Abnormal levels of progesterone can cause insomnia and contribute to bad moods.

This should all be considered evidence that an imbalance of hormones can lead to depression. Hormones have a significant impact on daily life, such as sleep, mood and feelings, and other factors that help improve a person’s overall quality of life. Even though depression can be caused due to a number of emotional and psychological factors, hormones and their role in depression cannot be overlooked.

For women, the onset of perimenopause and menopause, which many women already dread because of the experiences they hear throughout their life from other women that have gone through it, can result in a variety of physical and emotional symptoms that can cause stress, frustration, other challenging feelings, and ultimately depression. It can seem overwhelming and too much for some women when you pile these symptoms on top of everyday life and juggling work, family, finances and more.

On top of that, just like stress, depression may be another symptom of menopause. During the perimenopausal and menopausal time of life, hormonal imbalances associated can inhibit the body from properly managing stress and feeling positive. Hormonal imbalances and depression are closely related in women.

Women who experience premenstrual dysphoria, a health problem that is similar to premenstrual syndrome but is more serious, might be at greater risk of depression or other mental health issues. Premenstrual dysphoria causes severe irritability, depression, or anxiety in the week or two before the start of a period. While symptoms usually go away two to three days after a period starts, those who experience it may need medicine or other treatment to help with the symptoms.

Are There Treatments for Depression?

A mental health professional or a medical care provider might prescribe SSRIs, or selective serotonin reuptake inhibitors, for the treatment of depression. Normally, once a neurotransmitter has served its purpose in the brain, it is reabsorbed into the body. SSRIs prevent the serotonin from being reabsorbed, leading to higher levels of serotonin in the synapses.

However, it’s not quite understood how SSRIs, by boosting serotonin levels in the body, actually work, and they don’t work for everyone.

In addition to consulting with a therapist, those suffering from depression should also consider consulting with the bioidentical hormone doctors at BodyLogicMD. 

What Are Bioidentical Hormones?

Designed to be exact replicas of hormones innately produced by the body, bioidentical hormones match the body’s naturally produced hormones molecule by molecule.

Many people think that antidepressants or anti-anxiety medications are their only choice, immediately asking their physicians about these medications without considering other options. BodyLogicMD-affiliated physicians, however, explore the underlying issues to determine whether their patients are experiencing hormonal imbalance, situational depression, or adrenal fatigue brought on by stress, which allows for treatment options that can help resolve the underlying issue rather than just treating depressive symptoms.

Diagnosis and treatment begins with having your hormone levels tested, usually through blood, saliva or urine testing. When the results are back, your BodyLogicMD-affiliated practitioner will create a customized treatment plan to help balance your hormone and stress levels, if necessary.  This often includes bioidentical hormones, nutrition and lifestyle modifications, a supplement regimen and stress-reducing techniques like yoga or meditation to help offset depression and elevated cortisol levels.

Supplements available through BodyLogicMD include Mood Support, which is specially formulated to help improve mental clarity and promote a more positive and relaxed state of mind, contains bioactive nutrients and amino acids that can help encourage healthy levels of serotonin, dopamine, epinephrine, and norepinephrine – the neurotransmitters that keep you happy and balanced. The decrease of neurotransmitters in the body can be attributed to overwhelming stress, genetics, medication and dietary deficiencies, and can lead to increased stress, interrupted sleep, and poor memory and mood.

If you are living with depression, whether or not you think it may be caused by a hormonal imbalance, contact the BodyLogicMD-affiliated bioidentical hormone doctor nearest you today to schedule an appointment and learn more about how an individualized treatment plan can help you regain your health, wellbeing, and joy for life.

 

 

 

 

 

 

 

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How to Find High Quality Supplements Online or In-Person

| May 8, 2019

If you take supplements, you’ve probably noticed that the ones available at your doctor’s office are often pricier than those at the grocery or drugstore. But that’s not because your doctor is marking the price up, it’s because your doctor most likely only sells pharmaceutical-grade supplements. To be recognized as pharmaceutical-grade, supplements must:

  • Contain high quality, pure ingredients, which are often expensive
  • Meet exacting manufacturing standards
  • Deliver precisely the quantity of active ingredients their labels promise

Meeting these criteria contributes to cost—you can’t cut corners and make a quality supplement.

According to a 2015 article in the New York Times, a test of supplements found that 80% of tested samples from four major retailers didn’t contain so much as a trace of the ingredients on the labels.

It’s important to recognize that there are a lot of bad actors out there―and a lot of ways to cheat consumers.

Many cheap supplements are simply shoddy products. They may contain mostly fillers and very little or none of the active ingredient shown on the label.

The Food and Drug Administration (FDA) does allow a certain amount of filler in supplements. However, in some cases, cheap fillers aren’t named on the label and have no nutritional value, and you may get little benefit. At worst, they may be toxic or contain potential allergens like soy or wheat.

That’s why BodyLogicMD takes steps to ensure they are providing their customers with high quality, professional-grade supplements that meet rigorous testing and quality standards. Taking it a step further, BodyLogicMD takes the hassle out of searching for reliable and trustworthy supplements and offers easy and convenient ordering online at shop.bodylogicmd.com.

What Is a Dietary Supplement?

Federal law defines dietary supplements as “products that contain a dietary ingredient, including vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet.”

Dietary supplements are available in many different forms and are most commonly found in tablets, liquids and capsules, but also in powders and energy bars.  They can be found online and in stores throughout the US.

Dietary supplements include:

While marketing dietary supplements as a treatment, cure or as a means of symptom relief for a disease is illegal, many dietary supplements have clean safety histories. For example, millions of Americans responsibly consume multivitamins and experience no ill effects.

That’s not to say that dietary supplements only serve a limited purpose. Some supplements have been found to have numerous benefits for specific health conditions. For example, folic acid may reduce the risk of birth defects when used by women of childbearing age that may become pregnant.

How Do I Know I’m Getting What I’m Paying For?

It’s important to understand that not all dietary supplements are created equal. Dietary supplements do not need to be proven safe to meet the FDA’s satisfaction before marketed, according to federal law. The law doesn’t even require the manufacturer or seller to prove that the claim is factual or accurate before it appears on the product. The FDA does not even begin their investigation until after it enters the marketplace, which means a product that is not pure, has been adulterated, or is misbranded could cause health problems before it gets pulled from the shelves.

Furthermore, some supplement labels carry emblems featuring reassuring words like “verified,” “certified,” or “approved.” Because the Food and Drug Administration doesn’t regulate the production of dietary supplements, there are certain seals granted by organizations that certify products. US Pharmacopeia, NSF International, and ConsumerLab.com have been in the business of certifying supplements for many years. Their seal is reassurance the product contains the amount of the ingredient advertised on the label and that it isn’t contaminated with dangerous substances, such as arsenic, pesticides, bacteria, or lead.

The FDA recommends first and foremost that you consult with a healthcare professional before consuming a dietary supplement, even if you know you are getting a good product from a safe supplement brand, and to not self-diagnose any health condition. Many supplements contain ingredients that can have strong biological effects, and not all products are safe for everyone. People with certain health conditions can be putting themselves at risk if they take dietary supplements without consulting with a healthcare professional. It’s always recommended to consult with your healthcare provider before taking a supplement to best determine how to achieve optimal health, especially if you are pregnant or nursing.

You can also reach out directly to a manufacturer and ask what kind of quality control measures are being taken to ensure you are getting the product you are paying for. And don’t be afraid to do some online research on your own to determine whether a dietary supplement is right for your needs. Some exceptional resources that are available from the federal Office of Dietary Supplements include:

One of the best resources for making sure you are getting the product you are looking for is the National Institute of Health’s Dietary Supplement Label Database. It provides contact information for many manufacturers as well as ingredient and product databases.

If you want to do a deep dive into the efficacy of dietary supplements, the Nutrition Business Journal is an open access site with peer-reviewed studies. (Note: these are scientific reports and are not always reader-friendly).

If you don’t have the time or energy to plow through the scientific literature, BodyLogicMD provides an array of top-rated supplements and brands.

USP has a verified products listing that is a go-to source for people wondering which brands are the best, and NSF has a number of fact sheets that can help you find the right product for your lifestyle. Another great resource is LabDoor, which buys supplements from retail stores, tests them in chemistry labs, and publishes the results and expert reviews for free. LabDoor has a handy list that ranks tested products on a scale of 1 to 100 and is easy to search and read.

Each year, Better Nutrition publishes its list of best supplements of the year, as does the Organic Newsroom.

What Should I Ask When Researching a Product and Its Ingredients?

The FDA has a series of recommended questions you should ask a healthcare professional or a manufacturer before you buy supplements, whether from a brick-and-mortar store, a clinic, or an online retailer.

They include:

  • What information is available to substantiate the claims made for the product?
  • Is there information about tests that have been conducted on the safety or efficacy of the ingredients in the product?
  • Does a manufacturer have quality control measures in place to ensure it is free of contaminants?
  • Has the seller received any adverse events reports from consumers using their products?
  • Where are the raw materials sourced from?

Another good question to ask when searching for high quality supplements is whether the supplier adheres to the FDA’s Good Manufacturing Practices. GMPs are a set of requirements and expectations by which dietary supplements must be manufactured, prepared, and stored to ensure quality. Manufacturers who adhere to good manufacturing practices are expected to guarantee the identity, purity, strength, and composition of their dietary supplements.

How Can High Quality Supplements Enhance Health and Wellbeing?

The best source of getting essential vitamins and minerals is a balanced diet. However, even where there is no lack of quality food, nutrient deficiencies occur.

US national surveys indicate that select micronutrient inadequacies are relatively widespread. According to the National Health and Nutrition Examination Survey, 93 percent of Americans don’t get enough vitamin E, 56 percent don’t get enough magnesium, 44 percent don’t get enough vitamin A, 31 percent don’t get enough vitamin C, 14 percent don’t get enough vitamin B6, and 12 percent don’t get enough zinc.

If you’re not getting enough vitamins, minerals, and other micronutrients, you might find yourself putting on weight or you might not have the energy you need to keep up with your family or friends.

High quality supplements can help you address nutrient deficiencies in your diet, but it can be overwhelming to determine exactly what you need, what dosage you should consume, and where you should purchase your products.

It’s important to remember that while bold medicinal claims may seem enticing, many in the dietary supplement industry may seek to exploit your eagerness for natural solutions or your lack of knowledge about what supplements you might need and what they can do for you.

Before risking your money and health, it’s best to consult with a medical professional who is highly trained in how nutritional supplements can benefit health, such as a physician within the BodyLogicMD network who can discuss with you your lifestyle and your goals, such as losing weight or regaining vitality, and how a particular professional-grade supplement, exercise regime, diet, or hormone replacement therapy can help you achieve those goals.

 

The post How to Find High Quality Supplements Online or In-Person appeared first on BodyLogicMD Blog.

Anxiety Disorder: Symptoms, Causes, and Effects

| May 6, 2019

Although anxiety hits everyone now and then, most people are able to deal with its effects and effectively move through those moments when anxiety strikes. But not everyone is that lucky. In fact, an estimated 40 million adults experience anxiety disorder and/or panic attacks in the United States. It is the most common mental health disorder in the country.

Anxiety disorders can cause intense fear and distress, which can quickly become overwhelming and prevent sufferers from living a normal life and going about day to day activities.

While there are different types of anxiety disorders, the anxiety at the root of them all is unmistakable. Four major types of anxiety disorders include:

  • Generalized anxiety disorder, which is characterized by chronic, exaggerated worrying about everyday life, which can cause headaches, tension, and nausea.
  • Social anxiety disorder, which causes an intense fear about social interaction.
  • Panic disorder, which is characterized by panic attacks and sudden feelings of terror, sometimes striking repeatedly and without warning.
  • Phobias of certain things or situations that cause incredible discomfort and irrational fear.

Though anxiety disorders can have unique symptoms and might differ in what triggers them, they all have one thing in common: a constant, nagging fear or worry in situations that most people seem to handle with ease or at least a minimum of discomfort.

Anxiety symptoms can be both emotional and physical, and can include:

  • Feelings of apprehension or dread
  • Feeling tense, nervous, restless, or irritable
  • Always expecting the worst
  • A pounding or racing heart
  • Shortness of breath
  • Sweating, tremors, and twitches
  • Headaches
  • Fatigue
  • Insomnia

There are many reasons you or a loved one might be suffering from an anxiety disorder, including genetics. If you have a family history of anxiety disorders or mental illness, you might be more susceptible to developing an anxiety disorder.

Another cause of anxiety disorders can be a stressful or traumatic event such as abuse, the death of a loved one, violence, or prolonged illness. Children are especially fragile, and childhood trauma can morph into adult anxiety. Children who are raised in stressful environments, or who have experienced or witnessed trauma, often adapt in ways that allow them to cope in the moment. But as they grow into adults, unhealed wounds can result in difficult mental health symptoms, anxiety, and other mental health disorders, including post-traumatic stress disorder and obsessive-compulsive disorder.

Other factors that can contribute to the various kinds of anxiety disorders include:

  • Eating disorders such as anorexia nervosa and bulimia nervosa, which can cause a hormonal imbalance
  • Chemotherapy and radiation used to treat cancer
  • Iodine deficiency, which could affect production of thyroid hormones
  • The use and abuse of anabolic steroids, synthetic hormones that mimic the effects of testosterone
  • Being overweight, which puts people at risk for symptoms of heart disease, diabetes, high blood pressure, hormonal imbalances, and other conditions
  • Poor diet and nutrition and a lack of exercise, all of which can knock your endocrine system out of balance and contribute to a hormonal imbalance
  • Chronic or extreme stress, which floods the body with cortisol, also known as the stress hormone
  • An underactive or overactive thyroid
  • Perimenopause and menopause

If you are suffering from feelings of anxiety, you might also have a serotonin deficiency. Serotonin is a vital bodily chemical that affects every part of your body, from your emotions to your motor skills. It is considered a mood stabilizer, and proper levels help reduce depression, regulate anxiety, heal wounds, stimulate nausea, and maintain bone health. Medications can address serotonin deficiency, although each individual case requires specific care.

If you think you might be suffering from an anxiety disorder, it’s time to visit your medical care provider or a mental health professional. The physical manifestation symptoms of an anxiety disorder can very often be confused and misinterpreted for other conditions like hyperthyroidism or heart disease. Therefore, it is imperative that before any treatment plan is developed that a medical provider conduct an evaluation, which includes a physical examination, an interview, and lab tests. If a doctor rules out an underlying physical illness, he or she might recommend a number of treatment plans, including medications or a referral to a mental health professional for evaluation. Any drug treatment should be taken under the advice of a trusted health professional.

One remedy that may be helpful is cognitive-behavioral therapy, which focuses on thoughts and perceptions and influences behavior and reactions to stimuli. And while those with anxiety disorders are often prescribed medications such as selective serotonin reuptake inhibitors, or SSRIs, these drugs can come with serious side effects.

A simple yet often effective remedy is a targeted nutrition plan that, through diet and supplements, ensures that you are getting the vitamins and minerals you need to support both your overall and your mental health, such as:

  • Vitamin C
  • Vitamin D
  • Omega-3 fatty acids
  • B-complex vitamins
  • Magnesium
  • Calcium
  • Vitamin A
  • Vitamin E

 

While eating a wholesome, balanced diet is the best way to get the nutrients your body needs, there are some nutrients that aren’t easy to get in edible form, which is why a healthcare professional can help you evaluate where you may be lacking and put you on a plan to make sure you’re getting what you need.

Another area to evaluate when it comes to anxiety is your hormones. If your healthcare provider determines you are suffering from a hormonal imbalance, you might be a candidate for hormone replacement therapy. Many people are familiar with hormone replacement therapy for age-related conditions such as menopause in women and andropause in men, but it can also be helpful for other conditions like anxiety as well.

If you believe a hormonal imbalance is affecting your daily life, consider consulting with the healthcare professionals within the BodyLogicMD network to come up with a targeted treatment plan. An essential component of that plan might be exercise, such as aerobics, jogging, swimming, cycling, walking, gardening, or dancing.

Exercise that gets your heart beating and makes you take deep breaths has been proven to reduce anxiety and depression because of an increase in blood circulation to the brain and by its effect on the hypothalamus and the pituitary and adrenal glands. Those three body components interact with the limbic system and the hippocampus, which affect motivation and mood, and the amygdala, which generates fear in response to stress.

Exercise has been shown to reduce mental illness and improve mental health by reducing anxiety, depression, and negativity and by improving self-esteem and cognitive function.

Health benefits from regular exercise include:

  • Improved sleep
  • Increased interest in sex
  • Better endurance
  • Stress relief
  • Improvement in mood
  • Increased energy and stamina
  • Reduced tiredness that can increase mental alertness
  • Weight reduction
  • Reduced cholesterol and improved cardiovascular fitness

The physicians within the BodyLogicMD network understand the delicate balance of hormones, diet, nutrition, and age, and how drugs may or may not impact that balance. They can help you develop a treatment plan that can help you alleviate or even eliminate feelings of anxiety. These health professionals are committed to working with you one-on-one to find a solution that is tailored to your specific needs. Get started on a path to peace of mind by contacting BodyLogicMD today.

 

 

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Best Natural Supplements for Depression

| May 2, 2019

Depression affects nearly 19 million American adults, but it is not a weakness, in fact, it is a very normal and common emotional experience that can be caused by a variety of triggers. Determining what triggers an individual’s depression requires the help of a mental health care provider or a medical professional.

The symptoms of depression are usually a combination of:

  • Lowered mood
  • Irritability
  • Loss of enjoyment in the things that used to bring pleasure
  • Eating too much or not enough
  • Sleeping too much or not enough
  • Fatigue or loss of energy
  • Feelings of worthlessness or inappropriate excessive guilt
  • Diminished ability to think or concentrate
  • Indecisiveness
  • Being easily overwhelmed
  • Thoughts of death and suicide

There are many reasons why a person might be suffering from depression, including:

  • Faulty mood regulation by the brain
  • A genetic vulnerability
  • Stressful life events
  • Medications
  • Medical problems
  • A lack of or overabundance of certain brain chemicals
  • A hormonal imbalance
  • Nutritional deficiencies
  • Environmental factors
  • Menopause
  • Andropause

Recent brain imaging studies have revealed specific parts of the brain that regulate mood and memory, including the amygdala, the thalamus and the hippocampus. The brain relies on neurotransmitters to communicate to its various regions but when a person’s system is out of a whack, the message might not get through or gets misinterpreted. This can affect mood.

Scientists have identified many different neurotransmitters. A few that are believed to play a role in depression include:

  • Acetylcholine, which enhances memory and is involved in learning and recall
  • Serotonin, which helps regulate sleep, appetite and mood
  • Norepinephrine, which constricts blood vessels and may trigger anxiety
  • Dopamine, which affects motivation how we perceive reality
  • Glutamate, a neurotransmitter that’s been linked to bipolar disorder and schizophrenia
  • Gamma-aminobutyric acid, an amino acid that is thought to help quell anxiety

An imbalance in neurotransmitters and hormones could be attributed to a number of causes, including, for women, pregnancy and menopause. Postpartum depression can also be a result of a hormonal imbalance.

People who have a family history of mood disorders are also at an increased risk of suffering from depression. And those who have suffered a traumatic experience or witnessed traumatic events are also susceptible to depression. Others might suffer from seasonal affective disorder, which appears to be triggered by limited exposure to sunlight.

Certain medical problems are linked to mood disorders, as well. The thyroid’s role in mood has been well documented. An excess of thyroid hormones, known as hyperthyroidism, can trigger mania, whereas with hypothyroidism, which is when your body produces too little thyroid hormone, can often lead to exhaustion and depression.

Cortisol, also known as the stress or “fight or flight” hormone, can also affect how our bodies react to and process information. In people who are suffering from depression, doctors find higher cortisol levels, which means their bodies are “on alert” even in non-stressful times.

Common symptoms of elevated cortisol levels include:

  • Agitation
  • Increased belly fat
  • Insomnia
  • Sugar cravings

And common symptoms of low cortisol levels can include:

  • Inability to handle stress
  • Extreme fatigue
  • Mood instability

The “sex hormones,” estrogen and testosterone, also interact with other hormones and neurotransmitters in our bodies. When estrogen and testosterone are out of balance, it can cause a cascading effect, sometimes leading to depression.

Depression can also be a side effect of certain drugs, such as steroids or blood pressure medication.

Are there treatments for depression?

A Mental health professional or a medical care provider might prescribe antidepressants such as an SSRI, or selective serotonin reuptake inhibitor for the treatment of minor or moderate depression as well as major depression and anxiety. Normally, once serotonin has served its purpose in our brain, it is reabsorbed into the body. SSRIs prevent the serotonin from being reabsorbed, leading to higher levels of serotonin in the synapses.

However, it’s not quite understood how SSRIs, by boosting serotonin levels in the body, actually work, and these antidepressants don’t work for everyone.

In addition to consulting with a therapist, those suffering from depression should also consider consulting with the bioidentical hormone doctors affiliated with BodyLogicMD. The doctors in the BodyLogicMD network will check for a hormonal imbalance and review your vitamin-intake diet and daily activity level. Your depression, low mood or depressive symptoms might be addressed by the use of dietary supplements and natural remedies that have been proven to raise mood and ameliorate the symptoms of depression.

 

What are the best natural supplements for depression?

Vitamins, minerals and nutrients that are necessary ingredients in any treatment plan include:

  • Omega-3 fatty acids
  • Probiotics
  • Vitamin B-12
  • SAM-e (S-adenosylmethionine)
  • Turmeric
  • Vitamin D
  • Vitamin C
  • Amino acids
  • Magnesium
  • GABA (Gamma-aminobutyric acid)
  • Calcium
  • Melatonin

Omega-3 fatty acids can help to improve brain health. Fatty acids, like those found in fish oil, have been scientifically proven to possess various health benefits. The advantages of fatty acids include:

  • Maintaining cardiovascular health
  • Improving mental health
  • Aiding in weight loss
  • Improving cognitive health
  • Facilitating healthy fetal development

Probiotics, which can be found in yogurt and fermented foods such as sauerkraut and kefir, are live organisms that produce biologically active compounds, such as neurotransmitters, in your gut. Those compounds include gamma-aminobutyric acid and serotonin. Probiotic supplements are also a great way to enhance moods and increase energy levels.

Low levels of Vitamin B12 have been detected in some people suffering from depression. This might be because Vitamin B12 aids in the production of Sam-e. Abnormal levels of SAM-e in the body have been reported in people suffering from liver diseases, depression and osteoarthritis. Taking vitamin B-complex can improve your mood and can also improve your metabolism and energy levels.

Turmeric, the seasoning used in curry dishes, is thought to activate the production of antioxidants, which then protect mitochondria, the tiny organelles in our cells that generate chemical energy. It also reduces inflammation, which is a marker for depression.

Vitamin D is one of the most important nutrients for the proper functioning of the body and mind because it helps your body sustain normal levels of calcium and phosphorus. It also helps keep your muscles, nerves and immune system healthy. A Vitamin D deficiency is one of the most common nutrient deficiencies in the United States.

Recent studies suggest that a deficiency in Vitamin C can cause neurological damage, which may be linked to depression.

Without the right balance of amino acids, you may feel unfocused, depressed, sluggish or even foggy because amino acids are the building blocks of protein that help your body function.

Magnesium, which is an essential nutrient that the body needs to function and stay healthy, helps regulate blood sugar and muscle and nerve function in addition to helping the body make protein, bone and DNA.

Commonly known as GABA, Gamma-Aminobutyric Acid  is a chemical that is naturally produced in the brain. It can help reduce anxiety and premenstrual symptoms as well as promote overall relaxation and improve mood, when taken in supplement form. Suboptimal brain function may be a cause of a GABA deficiency.

A calcium deficiency has been linked to mood disorders, including depression. Those who don’t get enough calcium often suffer symptoms such as extreme fatigue, lethargy, an overall feeling of sluggishness and a lack of energy.

Melatonin promotes calmness and relaxation and helps you get restful sleep.

There are also a number of other foods and natural supplements and that can alleviate stress and anxiety, increase energy and support a good mood.

They include supplements containing chrysin, such as passiflora, chamomile and bee propolis, which helps relieve anxiety.

Rhodiola rosea offers temporary relief for symptoms such as fatigue, exhaustion and mild anxiety. Research links rhodiola rosea to stabilizing the stress hormones noradrenaline and cortisol and tweaks the metabolism to boost energy levels.

St John’s wort is a well-established treatment for mild anxiety and low mood. It contains hypericin and hyperforin, which have been shown to increase serotonin levels and noradrenaline in the brain.

Avena sativa, better known as the oat plant, oat straw or oat extract, can be made into a tincture, which contains gramine. Gramine slows the reuptake of noradrenaline, an effect that is believed to enhance brain chemistry and facilitate communication between brain nerve cells, thereby helping to regulate mood.

5-hydroxytryptophan, more commonly known as 5-HTP, is an amino acid that is a precursor to serotonin, a neurotransmitter, and melatonin. 5-HTP itself is derived from the amino acid L-tryptophan, a supplement that is readily available.

Valium is a durative of the Valerian root herb. Valerian root supplements help relieve stress and insomnia.

Ginkgo biloba, a tree native to China, can help decrease anxiety and stabilize moods.

Theanine, which is found in green and black tea, help us deal with anxiety and rage.

Essential oils can be used in the practice of aromatherapy to treat your stress. Essential oils and plant extracts can be used massages, baths and diffusers and can relieve stress and the symptoms that come with it.

Lavender is one of the most effective essential oils and has been shown to reduce stress and depression and can also help you sleep.

Bergamot, another essential oil, can reduce stress levels, heart rate, and blood pressure.

Nootropics, supplements that can help to improve enhance cognition and prevent age-related memory loss, work symbiotically with brain chemicals.

Lemon balm contains mood regulators such as rosmarinic acid and 3,4-dihydroxyphenyllactic.

Lion’s mane mushroom has been used for hundreds of years to improve the function of the brain and to help someone who might be considered absent minded to focus on a task. Lion’s mane mushroom stimulates nerve growth factor, a neuropeptide, that can improve the way your brain processes and transmits information.

Creatine can be found in almost every weight lifter’s cabinet because it has been used to increase strength and muscle mass. But it’s also been shown to help your brain operate and to help reduce brain fatigue.

Bacopa monneri has played a role in Ayurvedic medicine for hundreds of years. It can stimulate the growth of nervous system receptors and also can help the body to adapt to stress.

Citicoline, another substance that occurs naturally in the brain, is effective in improving how we learn and how the brain functions. It has is also used to help slow age-related memory loss.

Ginseng is a popular supplement that many people use to ameliorate stress and fatigue and help them relax.

What does all this mean?

With the help of a mental health professional and the doctors at BodyLogicMD, you can find relief from depressive symptoms and learn to live a happy, creative life filled with physical activity and joy. But don’t do it alone. A vitamin or supplement mentioned above may have a place in a formal treatment plan, with or without support from antidepressants, but not all of them might be right for you. This is why it’s imperative you talk with a professional to design a treatment plan that is right for you, unique to your unique circumstances.

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Vitamins and Supplements for More Energy

| April 30, 2019

If you’re like most Americans, you probably down a cup or two (or three!) of coffee every morning, hit the cafe come 2 pm, and are slouching at your desk by the time the inevitable late-afternoon lethargy hits. Maybe you’re even struggling to get to the gym after work or find a way to use your weekends or downtime more productively. It’s a common issue—you’re not alone.

Although there’s nothing inherently wrong with a cup of coffee now and then (in fact, some studies show that coffee may reduce your risk of certain diseases), if you’re drinking tons of coffee to fight a losing battle against fatigue, it may be time to find a better option.

Your mother probably always told you to take your vitamins as a kid. And from time to time, you likely did, right? Perhaps you pop a multivitamin supplement these days in the hopes of staving off doctor’s visits. That’s a great start, but there are lots of specific dietary supplements that can help boost your energy, stamina, and mental clarity, putting some extra pep in your step to get you through your day feeling great.

Causes of Low Energy

While there are certain vitamins and nutrients that can help boost your energy levels, it’s important to look first into the specific causes of your low energy. Everything from hormonal imbalance and autoimmune diseases to poor food choices and lack of stress management can cause low energy—and even though supplements can help, it’s best to identify the root of the issue and go from there. Knowing what’s causing your energy drain can also help you find the supplements that are right for you.

For one, hormones, especially as you age, can drag your energy levels down. For example, one study found that low energy levels are associated with low testosterone (or low T, as some call it). In women, menopause can seriously deplete energy levels.

On the other hand, autoimmune diseases, which are conditions in which your immune system mistakenly attacks your body, are a major cause of energy depletion, fatigue, and lethargy. According to Healthline, these types of symptoms should not be ignored as they may be a sign of autoimmune disease.

In fact, approximately 50 million Americans (which is 20 percent of the population or one in five people) suffer from autoimmune diseases. Women are more likely than men to be affected, with some estimates stating that 75 percent of those affected—some 30 million people—are women, according to the American Autoimmune Related Diseases Association.

Another cause? A lack of exercise. In a study published in Sports Medicine, researchers found that “Approximately 20% of adults worldwide report persistent fatigue. Physical activity is a healthful behavior that has promise for combating feelings of fatigue and low energy.”

On top of that, poor nutrition can send your body into a state of tired, sluggish inactivity. That’s where good nutritional choices and eating nutrient-dense food comes in. According to Lisa Valente, MS, RD, “that means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, additives, preservatives, unhealthy fats and large amounts of added sugar and salt.”

Another common culprit is stress. Stress is totally normal — when it happens from time to time. But chronic stress is another issue altogether. Stress can make your immune system vulnerable, and it can deplete your adrenals. According to one study of nearly 2,500 people, stress is often accompanied by fatigue.

The ABCs of Energy-Boosting Vitamins

Vitamin B

The eight vitamins in the B vitamin family include pantothenic acid, pyridoxine, biotin, thiamin, riboflavin, niacin, folate, and cobalamin. They each do different things, and can play roles in helping you feel healthier, keeping your skin glowing, and supporting cognitive health.

You’ll want to focus on getting enough vitamin B12, which you can find in poultry, grains, eggs and milk. If you’re vegan, you may not be getting enough of this essential vitamin. If so, try eating more shiitake mushrooms or nori. You may also consider adding a B supplement to your daily routine.

Iron

Another essential mineral is iron, which is also responsible for the circulation of oxygen throughout your body. One potential risk of not getting enough iron is anemia, which can cause leg cramps and fatigue. To get more iron into your diet, make sure you’re eating meat and fish, and foods like beans and dark greens. If you’re pregnant, make sure that you’re having your iron levels checked, since pregnant women tend to be low. On the flipside, you definitely don’t want to too much iron, either, as high levels of iron can be dangerous to your health.

Magnesium

Magnesium is  big deal. It has over 600 functions in the body — including managing blood pressure and inflammation — but many of people lack what they need. It You can find it in black beans, swiss chard and more.

Coenzyme Q10 (CoQ10)

Another energy-boosting supplement is coenzyme Q10, often shortened to CoQ10. CoQ10 is an energy producer and an antioxidant, which means it helps fight free radicals from toxins and the environment. You can find it in peanuts and meat. According to Mayo Clinic, the antioxidant can promote heart health, migraines, endurance, and nervous system health. It decreases as you age, so it’s important to add it to your daily routine in supplement form.

Vitamin D

Vitamin D is the sunshine vitamin, but we actually don’t get enough of it from the sunlight, especially if we are older, live in a low-sun state or work indoors most of the day. This vitamin helps support energy levels, mood health, and bone health.

Energy Supplements

When we’re feeling particularly slow on the uptake, an energy supplement can help us convert energy and use it to the best of our ability. A supplement can actually boost your cognitive and physical energy, so it’s a complete mind-body lift.

You should be looking at utilizing ginseng root, rhodiola extracts, broccoli seed, cordyceps, and green tea, which are adaptogens that help you feel your best.

You can also ask your doctor about BodyLogicMD’s Pure Lift, which delivers a combination of micronutrients, adaptogenic botanicals, and adrenal concentrate to fortify the body’s response to stress, promote healthy energy levels, and support proper adrenal gland function as well. This blend contains A, B, and C vitamins and may help you combat the effects of fatigue.

Supplement Sources: Quality Matters

Once you and your physician have decided on a supplement regimen to boost your health and energy, deciding where to get them is the next big step. If you want to make your money count and truly improve your health, it’s best to get supplements from trusted sources only. Be sure to use only professional-grade supplements; these are made with high-quality, well-sourced ingredients. BodyLogicMD offers only professional-grade supplements and takes steps to ensure that your supplements contain only the good stuff—no fillers and no toxins.

And yes, it is key to work with a medical expert to avoid any adverse health effects—according to the National Institutes of Health, “Supplements are most likely to cause side effects or harm when people take them instead of prescribed medicines or when people take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person’s response to anesthesia. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems.”

The Importance of Healthy Habits

Caring for your body—and being selective about what you put into it — means being holistic about what you put into it. That’s why it’s absolutely vital to eat a wide array of healthful foods, to drink plenty of water every single day, to get a good night’s sleep, to exercise regularly, and limit your intake of vices (that means alcohol and cigarettes). Combining these holistic lifestyle choices with supplementation is the goal.

Life is hard enough — so it’s key that you do what you can to take care of yourself. And even those who are careful about their nutrition and healthy lifestyle habits may need a little extra help. If you feel you are suffering from chronic stress, adrenal fatigue, autoimmune disease, or hormonal imbalance, there is help. Contact a practitioner within the BodyLogicMD network today. They can help you restore balance to your body, mind, and energy levels by helping you perfect a supplement regimen in conjunction with a lifestyle plan that’s tailored to your individual health needs.

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Why Men Should Take a Probiotic Supplement

| April 22, 2019

Health and wellness comes from the inside—which is why taking care of your digestive health is one of the best ways to stay healthy and fit. And one of the best ways you can do that is by taking probiotic supplements. Probiotics are beneficial microorganisms (aka good bacteria) that live and multiply in your gut (also known as the gut flora or gut microbiome), and help to support your physical and mental health.

It is important to remember that every person’s gut microbiome hosts totally different bacteria, so your body’s reaction to probiotics may differ from that of someone else. Your unique gut flora can be influenced by everyday behaviors, too—e.g., variances in stress, diet, toxins, and even your sleep habits.

An important note: There are probiotic species and probiotic strains. The two most common species (which are also the two most commonly studied) include Bifidobacteria (which can support immune health and fights against bad bacteria) and Lactobacillus (which helps us absorb minerals, calm stomach distress and absorb lactose). Both can be found in supplements. Each species contains a number of strains.

Beyond Bifidobacteria and Lactobacillus, Saccharomyces boulardii is another popular probiotic. However, this one isn’t technically a probiotic! It’s a yeast, but it nonetheless functions as a probiotic.

You can strengthen your microbiome supplement with a probiotic supplement that “feeds” your beneficial bacteria. You also feed them when you consume fermented foods such as kimchi, kefir, yogurt, sauerkraut, tempeh, and kombucha.

Here are all the reasons you should add these good bacteria to your system:

  1. They Add “Good” Bacteria to Your Digestive System

Yep, bacteria are tiny―microscopic―but there are trillions of them. This huge microbial horde that resides in your microbiome includes both good and bad, and it’s important to balance the beneficial ones against the destructive ones in the proper ratio. Bad bacteria can proliferate for many reasons, ranging from a poor diet to overuse of antibiotics. On the other hand, good bacteria generate when nurtured by healthy food and probiotic supplements. In sufficient numbers, they are critical to your health and wellbeing.

Although it’s impossible to rid your system of bad bacteria altogether, you can balance your good and bad bacteria by taking probiotics. The best way to achieve this crucial balance is to eat a diversity of healthy foods. Our lives tend to be busy, however, and it’s often difficult to eat wisely. At such times, probiotics are especially helpful. For men, the good bacteria are exceptionally important—helping you to balance your system, protect against illness, control bad bacteria, and give you a key boost in your fitness gains.

  1. Probiotics Can Help With Diarrhea

Are you experiencing digestive distress or diarrhea regularly? It could be because the bacteria in your gut are out of whack. (Don’t worry—this isn’t uncommon).

Occasional diarrhea isn’t typically a cause for concern, but you should seek medical attention if you experience bouts of it often or if you have issues with constipation. Antibiotics kill off good bacteria, and their loss causes many people to experience diarrhea; however, probiotics, taken with antibiotics, can lessen this unpleasant side effect .

Scientific evidence shows that Lactobacillus (specifically Lactobacillus rhamnosus GG, or LGG) may help treat instances of diarrhea.

  1. Probiotics May Help Support Mental Health

Under the weight of financial, familial, and social pressures, mental health is a growing concern for many American men. Fortunately, probiotics can help. Increasingly, we are understanding that the gut and the brain are reciprocally influential. In other words, the gut/brain connection is real. It isn’t surprising, then, that one study found “Probiotics influence the gut microbiota through a complex network of events which can influence mechanisms leading to development of mood disorders such as depression and anxiety.”

According to the journal Cellular and Molecular Gastroenterology and Hepatology, the gut, microbiome and brain are connected through three different channels. As a result, what we put into our gut can not only tilt the bacterial balance toward the bad, but it can actually cross the blood-brain barrier, potentially leading to mental diseases and disorders.

According to Athos Bousvaros, MD, “In theory…perhaps changing the intestinal bacteria by adding probiotics might help treat chronic illnesses.” Many have found that probiotics help alleviate mood disorders and establish greater mental equilibrium. Of course, it’s still wise to seek medical treatment for mental health issues.

  1. Probiotics Can Improve Your Metabolic Health

A review in the journal Medicine reports that probiotics such as Lactobacillus may significantly reduce total cholesterol: “…long-term probiotics intervention could significantly reduce the level of total cholesterol (TC), which was in line with some previous studies.”

These results are encouraging but not conclusive, so more studies are required. However, in the meantime, probiotic usage can be a safe and effective way to care for your health.

  1. They Can Help You Avoid Certain Allergies

While there’s a lot of research still to be done in this particular area, some studies have suggested that a real link exists between the use of probiotics and the reduction of certain allergy symptoms. The data from several published trials shows that probiotics had a treatment effect on allergic rhinitis. The probiotics—specifically L. casei—reduced the reactions to dust mites.

  1. They Can Reduce Digestive Disorder Symptoms

The National Institutes of Health states that 60 to 70 million people in the U.S. are affected by digestive diseases. Perhaps you’re one of them.

By taking probiotics, you might be able to reduce the symptoms associated with digestive disorders such as Crohn’s disease, colitis and irritable bowel syndrome.

According to another review in Frontiers in Microbiology, the strain Bifidobacterium was linked to benefits in cases of diarrhea, bathroom regularity, enterocolitis, inflammatory bowel disease, and possibly even colorectal cancer.

A word of warning, however: For the immunocompromised, it’s important to check with your doctor before implementing probiotics into your diet. Probiotics aren’t a cure or a treatment; they’re one tool in your digestive health toolkit. You should also focus on eating a clean diet, exercising, drinking enough water, and reducing your stress—all variables that affect the gut.

  1. Probiotics Boost Immunity (and Gym Gains)

Probiotics can help your body ward off illness and disease, as they enhance the immune system.

Immunity is also important when it comes to working out. One study found that probiotics helped reduce problems in immune function after exercise, which is great for men who spend time and effort in the gym.

  1. They Can Help You Lose Weight

It’s important for men to watch their weight, especially as they age. Hormonal changes can cause weight gain in men, especially as testosterone levels drop. The good news is that the link between probiotics and sustainable weight management is strong. In fact, research has shown that the probiotic strains such as  Bifidobacterium lactis can help prevent excess weight gain and aid in healthy weight loss.

Other Ways to Care for Your Digestive System

In order to ensure that your gut flora is balanced, you’ll want to give the probiotics a fighting chance. Make sure you drink enough water, eat plenty of fiber (whole grains, fruits, and veggies), exercise regularly, and manage stress levels. You’ll also want to avoid inflammation-causing items like food additives, glucose, salt and other chemicals, according to Healthline.

Introducing Probiotics Into Your Daily Regimen

A review published in Clinical Gastroenterology & Hepatology suggests sticking to a daily probiotics supplement regimen even if you don’t see results right away: “If sustained benefit from a probiotic is desired, continued consumption is likely required.” This means it could take a minimum of 2–3 weeks (or longer) before the good bacteria you’ve planted in your gut microbiome have reproduced and started to flourish.

You’ll want to look for probiotics that contain at least two billion CFUs (or colony-forming units). Healthy adult males can eat or supplement with between 1 and 20 billion colony-forming units (CFUs) daily. Don’t worry if that sounds like a lot—your body already has billions within it!

It’s important that you take your probiotics at the right time, which is with meals. You should also take prebiotics, which can be considered ‘food’ for the good bacteria (which helps them flourish). You can find prebiotics in dandelion, greens, bananas, oats, leeks, beans, soybeans, asparagus, onions, garlic, whole wheat, and spinach. Additionally, you may take a prebiotic supplement.

As always, it’s best to consult with your medical practitioner or a BodyLogicMD-affiliated practitioner before starting a prebiotic or probiotic regimen to determine which type of supplement is best suited for your specific needs.

 

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Hormone Replacement for Weight Loss: Finding a Healing Path for Your Body

| April 18, 2019

If you’ve struggled with unwanted weight, you’re certainly not the only one, but you may still feel alone on the path forward. Especially if you’ve tried diets and weight loss plans to no avail, you’re probably seeing a lonely path of discouragement. But that’s not your only option—there is hope if you know where to look.

Seeking out a medical practitioner who takes an integrative approach to care can help you make the lifestyle changes you need to start a healthy, positive weight loss journey. And if hormonal issues play a role in your weight loss efforts, they can take the time to ensure they are addressed from the inside out with innovative treatments like hormone replacement therapy for weight loss.

All of our bodies are different, and we deserve solutions that are tailored to our unique needs. That’s largely why weight loss trends fall short. Why keep reaching for these one-size-fits-all programs? It’s time to find an approach and a practitioner who will consider your challenges, the things your body really wants, and the health goals that are most important to you.

Why Weight Loss Can Be Complicated

It’s true that weight loss can be complicated and that you deserve compassion in the process. But what makes it complicated? Why is weight loss not as simple as ads and quick-results programs make it seem?

Because the challenges of weight gain and loss are so dependent on an individual’s underlying health status, it’s difficult to answer these questions in a general sense. But calling it complicated certainly doesn’t mean that weight loss is impossible. In fact, by understanding and narrowing in on the many details that make you and your body unique, we open up the possibilities for real health and body balance.

One of those possibilities is exploring hormone imbalances that may hinder your weight loss efforts. By addressing these imbalances, you may open doors to healing that diet and exercise alone have not been able to.

Symptoms of Hormone Imbalances That May Impact Weight Loss

If your endocrine system is not functioning optimally, it’s as if your body experiences an internal communication breakdown. An enormous range of critical body functions may be affected, including your metabolism, digestion, circulation, overall energy, immunity, sexual health, cognition, and concentration. And because your body’s natural homeostasis is compromised under these conditions, it becomes much more difficult to cope with stress and other challenges. These factors can all affect your ability to lose weight.

Hormonal imbalances can be triggered by a wide variety of variables, including environmental, genetic, stress-induced, or illnesses-related factors. Even certain medications can disrupt healthy hormone levels. And the hormones affected may include testosterone, estrogen, cortisol, insulin, and thyroid hormones.

While men and women may experience some hormone imbalances differently, these are common symptoms to look for regardless of your sex:

  • Fatigue
  • Sluggishness
  • Trouble sleeping
  • Appetite
  • Food cravings
  • Irritability
  • Brain fog
  • Unsettling moods
  • Depression

Whether your difficulty with losing weight is a direct effect of a hormone imbalance or not, all these symptoms can undoubtedly make weight loss harder. Especially when we’re not feeling like ourselves and we don’t have the mental or physical energy to make meaningful lifestyle changes, progress can seem elusive. After a while, discouragement easily creeps in to burden you with weight of a different kind.

How Can Hormone Replacement Support Weight Loss?

People of all ages, genders, and walks of life may experience weight loss struggles. One of the best ways to overcome the hurdles and see real results is to visit an integrative medicine practitioner who can help you address the bigger picture. They will work with you to understand your unique needs, assess critical biomarkers to identify any hormone imbalances, and create a comprehensive plan to help you achieve your health goals. This plan will almost certainly include nutrition strategies and exercise, but it might also include supplements and medications to bring your body to a more resilient state. If hormones are determined to play a part in your weight loss challenges, hormone replacement therapy (HRT) may be one of the best ways to help you feel better, mind and body.

While the exact impact of HRT will depend on your baseline hormone levels, symptoms, and treatment strategy, there is a growing body of evidence that hormone therapies may have a significant impact on weight and weight loss efforts. For example, in a study on 1500 women in Switzerland, menopausal hormone therapy (MHT) was closely associated with healthier body mass index scores. Researchers found that current users of MHT had an average BMI of 24.9 whereas women who had never used MHT before had an average BMI of 25.8. Another study by researchers at the Boston University School of Medicine found that long-term testosterone therapy can influence significant and lasting weight loss in obese men by reducing BMI and waist circumference while improving their body composition and energy overall. These changes were attributed to both biochemical and behavioral changes spurred by the hormone therapy.

When you visit a qualified practitioner to determine the cause of your weight loss challenges, you are opening the door to a better path toward health and wellness. With the right care, you can move forward with renewed energy and confidence as you take the next steps on your weight loss journey.

BodyLogicMD can guide your journey toward a healthy weight and a healthy life. Practitioners within the BodyLogicMD network specialize in hormonal health and integrative medicine to provide a comprehensive approach to overall wellness. If your weight loss struggles are hormone-related, they will use the most cutting-edge therapies and lifestyle supports available to help you address your symptoms and enhance your ability to shed unwanted pounds. Get started on a customized treatment plan designed to fit your needs and help you reach optimal wellness—contact a local practitioner to schedule your first appointment or take the BodyLogicMD Hormone Balance Quiz today.

 

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. All content on this website is for informational purposes only. The content is not intended to diagnose, treat, cure or prevent diseases.

The post Hormone Replacement for Weight Loss: Finding a Healing Path for Your Body appeared first on BodyLogicMD Blog.

Why Am I Tired After My Hysterectomy? There Is Hope for Recovering Your Energy

| April 16, 2019

Angie couldn’t understand why she felt worse after the hysterectomy than she did before. At first, she assumed she was still recovering and just needed to give it a bit more time. But even seven months later she was still struggling to get out of bed. It seemed as if every part of her life had changed because she just didn’t have the energy for any of it. A simple walk around the block with her dog left her feeling exhausted and defeated for the rest of the day.

The truth was that Angie missed herself. She had been a passionate and active person before the surgery. So when her fatigue started to interfere with both her personal and professional life, she looked for help. There had to be another way to live.

Many women ask why am I tired after a hysterectomy? They may not be aware that there are solutions to overcome the overwhelming fatigue and reclaim their lives—and their futures. When Angie started to explore her options, she was inspired by the prospect of hormonal therapy that aims to restore the body’s ideal balance. This kind of approach to recovery isn’t just a bandage for the symptoms; it is a return to resilience. It is a return to oneself.

How a Hysterectomy Affects Your Hormonal Balance

Our hormones play a surprisingly important role in our normal bodily functions and wellness on a daily basis. And when one hormonal puzzle piece is missing, it affects so many connected pieces and processes. In some cases, hormonal fluctuations and changes resolve quickly and without lasting effects as your body adapts. But if you are feeling out of sorts following a hysterectomy, it may be just the start of an uncomfortable trend. Your body will adjust to the changes the best it can, but you may need additional therapeutic support.

The reality you face after a hysterectomy involving removal of the ovaries is often referred to as surgical menopause. But unlike natural menopause that comes with age and causes a gradual decline in reproductive hormones, surgical menopause can cause a sudden and intense drop in estrogen, progesterone, and testosterone. It is more difficult for the body to handle such an abrupt hormonal transition than one that typically takes place over the course of years.

While there may have been a compelling need to perform the surgery, there is also an undeniable need for sufficient follow-up care to reintroduce balance and vitality. If months have passed and you are still not feeling like yourself, then sufficient steps were not taken to compensate for the widespread imbalance left after the hysterectomy.

So, Why Am I Tired After My Hysterectomy?

While a number of hormones are affected by a hysterectomy, the impact on estrogen is particularly important. Estrogen is primarily produced by the ovaries and supports a plethora of essential functions and systems throughout our bodies. Much more than just a developmental and reproductive hormone, it is present in blood throughout the body, helping to promote general wellness—from our circulation to brain to bone to skin health. And our bodies become used to having this ally always at work for us. When estrogen levels drop dramatically due to ovary removal during a hysterectomy, you can experience a variety of unsettling symptoms, including fatigue.

Progesterone deficiency following hysterectomy can also pose risks, as this hormone helps to support the endocrine, skeletal, urinary, and nervous systems. And, though it is often overlooked, changing testosterone levels can also have a destabilizing effect on women’s well-being and vitality post-surgery. In fact, a woman’s ovaries continue to produce testosterone even after natural menopause. As such, removing the ovaries introduces a more drastic hormonal shift than that which occurs in the normal course of aging, potentially having a significant impact on your energy levels.

Your overall energy is influenced by the health and functioning of all the systems throughout your body. If your body is struggling to regulate on a daily basis, that struggle is going to sap your energy and leave you feeling fatigued. And, in the wake of a hysterectomy with ovary removal, it is common for women to have hot flashes and night sweats, sleep disturbances, mood swings, low libido, weight changes, and depression, among other symptoms. Any one of these complications, and especially a combination of them, can severely tax a woman’s body, leaving her with fatigue, discomfort, and defeat.

What You Can Do to Get Your Energy and Your Life Back

Some women are not fully aware of what to expect following a hysterectomy. Of course, you can anticipate that you will have a period of recovery after invasive surgery. But not knowing the extent to which a hysterectomy may affect your energy, your daily life, and even your personality can make surgically-induced menopause especially distressing. It is critical that a compassionate and individualized approach to treatment begins as soon as possible after a hysterectomy.

Realigning your hormones, especially during post-surgery recovery, is a sensitive prospect because you are vulnerable to significant hormonal changes and because a doctor must be willing to prescribe therapies specifically to suit your body. But it also is an important opportunity. In fact, it can be one of the most powerful steps on your recovery path. By seeking out a practitioner with expertise in bioidentical hormone replacement therapy (BHRT), you can begin to address the unwanted impact of your hysterectomy and start feeling like yourself again.

Bioidentical hormones are plant-derived and chemically identical to the body’s natural hormones. Practitioners who offer BHRT will carefully design a treatment plan for each individual, tailoring the hormone levels to your needs and paving the way for a smoother transition following a hysterectomy. With the support of bioidenticals, you may experience improvements in sleep, mood, and energy, helping you feel empowered and rejuvenated to do the things you love. And any remaining health challenges after the hysterectomy will be more clearly identifiable. You’ll be ready to progress toward greater resilience.

As unfamiliar as BHRT may seem, you can rest assured that there are practitioners who specialize in personalizing this therapy and the experience for each individual. It’s true that your body’s system of hormone levels and interactions is a very complicated one. But reaching out to a practitioner who understands this complex landscape and the impact of hysterectomy is a promising path toward regaining your energy and creating a healthier future.

You need not feel helpless to suffer life-changing fatigue after a hysterectomy and ovary removal. And the recovery does not have to be a difficult and risky process. Take back control of your life, and let your imagination once again be the limit of your possibilities.

If you’re experiencing persistent fatigue after your hysterectomy, BodyLogicMD can help. Practitioners within the BodyLogicMD network specialize in hormonal health and integrative medicine to provide a holistic approach to overall wellness. If you’re asking, “Why am I tired after my hysterectomy?”, they can help you find the answers via comprehensive hormone testing and prescribe the therapies you need to regain your energy. To get started, contact a local practitioner to schedule your first appointment or take the BodyLogicMD Hormone Balance Quiz today.

 

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. All content on this website is for informational purposes only. The content is not intended to diagnose, treat, cure or prevent diseases.

The post Why Am I Tired After My Hysterectomy? There Is Hope for Recovering Your Energy appeared first on BodyLogicMD Blog.

Best Supplements to Improve and Support Mood

| April 15, 2019

Your emotional wellbeing is dependent on a number of factors, including how much you exercise, how happy you are at work or at home, and how fit your finances are. But your mood is also highly dependent on the fuel you put into your body. If you’re not eating the right kinds of foods, with the appropriate nutrients, it’s only natural that you might feel tired all the time and that you might not look and feel your best.

Difficult events and experiences can leave you in low spirits or cause depression. It could be relationship problems, the loss of a loved one or a beloved pet, sleep problems, stress at work, bullying or abuse, chronic illness, or pain.

But sometimes it’s possible to feel down without there being an obvious reason. You could be suffering from depression, the physical effects on your body of anxiety, or you just might not be getting the nutrients you need from your diet.

What’s the Difference Between Low Mood and Depression?

A low mood and depression share many of the same symptoms. Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest in participating in social and personal activities. Those suffering from symptoms of depression often have trouble doing normal day-to-day activities, and sometimes they feel as if life isn’t worth living.

In addition to the symptoms listed above, symptoms shared by the two conditions can include:

  • Feeling anxious or panicky
  • Being worried a lot
  • Being tired
  • Having low self-esteem
  • Being frustrated or angry for no real reason

While depression often requires medication, lifestyle changes, and cognitive behavioral therapy with a mental health professional, sometimes recovering from a low mood only takes a few days or weeks. Experiencing fluctuations in mood is natural for most people. In fact, nearly three-quarters of Americans experience stress, anxiety, or low moods as part of their regular brain function.

If you are experiencing persistent low moods and wonder if you might be suffering from depression, it’s important to your overall health to consult with a healthcare professional or a mental health specialist. The physicians within the BodyLogicMD network are available to talk with you to determine if your low mood or depression may be hormonally related or due to another cause.

What Are the First Steps in Dealing with Moodiness?

Your doctor might recommend you make some lifestyle changes like resolving a difficult situation, getting more sleep or talking to someone about your problems. All of these can usually help improve your mood. Self-help techniques such as meditation, breathing exercises, and learning different ways to think about problems differently could be worth a try, especially if you have depression or if you just find yourself feeling a little down.

The Campaign to Change Direction, a nonprofit dedicated to changing “the culture of mental health in America so that all of those in need receive the care and support they deserve,” recommends “five healthy habits for emotional well-being.” They include:

  • Taking care of yourself by eating a well-rounded diet that includes minerals such as magnesium, sleeping enough, and being active.
  • Getting regular checkups.
  • Paying attention to relationships in your life to see if any are unhealthy or dysfunctional.
  • Relaxing through meditation, running, knitting, singing, writing, walking the dog, or whatever activity eases your mind.
  • Knowing the five signs of emotional suffering (changes in personality, uncharacteristic anger or agitation, isolation, engaging in risky behavior or not taking care of yourself, and being overcome with hopelessness).

And while self-help techniques have a part to play in regulating mood, a healthcare professional might also need to evaluate your diet, assess your activity level, and determine whether a hormonal imbalance might be playing a role in contributing to your lethargy and low mood.

Is Your Diet to Blame?

A diet rich in nutrients is the most effective way to combat your stress and elevate your mood. By eating the right foods, you are equipping your body and brain with the nutrients necessary to be quick on your feet and sharp witted, too.

Eating healthy does not have to be boring. There are an amazing number of healthy and tasty foods that can serve as brain boosters and mood enhancers.

Many people remember the insistent, low-fat dietary drumbeat that went on for so long. But in the past decade or so, current research has indicated that healthy fats are not only crucial to maintaining an upbeat mood, but also to cognitive function and physical ability. Not only are they vital for optimum performance, healthy fats add mouth-watering flavor to meals.

Monounsaturated and polyunsaturated fats are usually considered healthy fat. Not only can they reduce LDL cholesterol, the kind that clogs your arteries, but they can also benefit blood sugar levels and insulin, and even decrease the risk of developing type 2 diabetes. Healthy fats are also anti-inflammatory and full of nutrients that keep your body and brain operating at peak efficiency.

Polyunsaturated fats include the omega-3 and omega-6 fatty acids, which are essential fats for brain function and cell growth. Omega-3s are mostly found in fish oil and algae, nuts, and seeds. Omega-6s can be found in plant-based oils, such as safflower, grapeseed, and sunflower oils. Omega-6s and omega-3s work together to reduce inflammation and combat weight gain.

Foods with omega-3 fatty acids, like fatty fish, are shown to improve brain health. These foods should be incorporated into a healthy diet that includes foods such as:

  • Fruits and berries
  • Eggs
  • Meats, such as lean beef, chicken, and lamb
  • Nuts, seeds, and peanuts
  • Vegetables
  • Leafy greens
  • Fish and seafood
  • Whole grains, such as brown rice and quinoa
  • Bread made from organic, sprouted whole grains
  • Legumes, such as lentils and black beans
  • Full-fat dairy products
  • Fats and oils, such as butter from grass-fed cows and olive oil
  • Sweet potatoes
  • Apple cider vinegar
  • Dark chocolate

Fatty acids have been known to possess several health benefits, including:

  • Maintaining cardiovascular health
  • Improving mental health
  • Aiding in weight loss
  • Improving cognitive health
  • Facilitating healthy fetal development

One thing to keep in mind when deciding what kind of fats to add to your diet is to stay away from trans fats, often labeled as partially hydrogenated oils. According to the American Heart Association, “trans fats increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes.”

And while the USDA Dietary Guidelines recommend you stay away from saturated fats, recent nutrition research shows it’s the source of saturated fats that should be the focus of any diet, rather than the fats themselves.

What Are the Best Supplements to Improve and Support Mood?

Your doctor might discover that even though you think you are eating a healthy, well-rounded diet, you’re not getting the proper nutrients, or the right amount of nutrients, for your body and brain to operate at peak performance.

Fortunately, there are a number of foods and natural supplements that can help alleviate stress and anxiety, increase energy, and support a good mood. Often these supplements include a substance called chrysin, which is known to help relieve anxiety. Some of these supplements are passiflora, chamomile, and bee propolis.

For symptoms such as low-grade anxiety, exhaustion and fatigue, you might consider Rhodiola rosea. Studies have found a link between Rhodiola and the stabilization of such hormones as noradrenabile and cortisol. It has also been shown to work with metabolism to increase energy levels.

A common mood support supplement is St. John’s wort . It is often used to treat mild anxiety and low mood. Hypericin and hyperforin are its main ingredients. These have shown effectiveness in increasing serotonin levels and noradrenaline.

Mood can also be regulated by helping facilitate the communication between brain nerve cells. Avena sativa, better known as the oat plant, oat straw, or oat extract, is one supplement that contains gramine, which has been shown to slow the reuptake of noradrenaline. This process is believed to help brain nerve cells communicate.

An important neurotransmitter is serotonin The amino acid 5-hydroxytryptophan, more commonly called 5-HTP, can help in serotonin productions, as well as the hormone melatonin. People most often take 5-HTP in the form of L-tryptophan.

Looking at supplements to support brain function, Gamma-aminobutyric acid (GABA) naturally occurs in the brain. As a supplement, GABA can have a positive effect on anxiety, mood, premenstrual symptoms, and tension.

Other supplements that help improve and support mood include Valerian root (good for relieving stress and insomnia), Ginkgo biloba (good for decreasing anxiety), and  L-theanine (good for managing anxiety and anger).

Sam-e, or S-adenosyl-L-methionine, is another supplement that shows promise. A chemical that is found naturally in the body and is sold as a dietary supplement, it’s made in the body from methionine, one of the many amino acids found in foods that has been found to regulate key functions in living cells.

Abnormal levels of SAM-e in the body have been reported in people suffering from liver diseases, depression, and osteoarthritis. However, research has not conclusively shown that SAM-e is helpful.

Beyond plant-based supplements, it is important to consider vitamin support. Taking vitamin B-complex can improve your mood. Vitamin B-complex can also improve your metabolism and energy levels.

You may also want to talk with your practitioner about Vitamin D, which is vital to healthy body funciton. In part, it helps you maintain appropriate levels of calcium and phosphorus. To put it simply, Vitamin D also supports healthy muscles, nerves, and immune system. Unfortunately, many adults suffer from a vitamin D deficiency because few foods naturally contain it. Human skin converts sunlight into vitamin D, but you may not always get enough time in the sun to replenish the vitamin D levels in your system, especially if you live in northern climates or slather on the sunscreen.

This is why eating foods fortified with vitamin D and taking a vitamin D supplement may be beneficial. Vitamin D can be found in egg yolks, cheese, cod liver oil, beef liver, and fatty fish like tuna, salmon, sardines, herring, and mackerel. But the amount of vitamin D in these foods is quite small.

Probiotics are another food-based source of mood support. Found in such foods as yogurt and fermented foods (sauerkraut and kefir) probiotics produce biologically active compounds, such as neurotransmitters, in your digestive system — including GABA and serotonin. Taking probiotic supplements may help improve mood and energy levels.

It’s also important to explore the amount of magnesium you’re currently getting in your diet. Magnesium has been found to help regulate muscle and nerve function, blood glucose control, and blood pressure, among many other important bodily processes.

On a final note, you may want to consider the use of essential oils as part of an aromatherapy practice to treat stress. These oils are typically used in massages, diffusers, and baths. Two commonly used oil to relieve stress are lavender which can also help with sleep, and bergamot, which has been associated with reduced stress levels and lower blood pressure. Essential oils and plant extracts can be used in massages, baths, and diffusers and can relieve stress and the symptoms that accompany it.

Why It’s Important to Take Supplements Under the Guidance of a Healthcare Professional

It’s only natural that you might be concerned about whether natural supplements are safe and effective. But the benefits of supplements have been documented, both anecdotally and extensively in academic research. Based on what we currently know, nutritional and herbal supplementation can be effective in treating anxiety and anxiety-related conditions.

However, while the US Food and Drug Administration regulates medicines, it does not regulate dietary supplements in the same manner, meaning a dietary supplement might not have much reliable research to back up the label’s claims.

This is why it’s important to only use natural supplements in consultation with your doctor or healthcare provider. And just because you might get positive results from a natural supplement, that doesn’t mean you should discontinue a prescribed medication without the okay of your doctor.

To make matters less certain, supplements may not all be manufactured the same way. Basically, their effectiveness and/or any side effects that are triggered may vary between brand or even between different products within the same brand.

In addition to medications and natural supplements, your healthcare provider might recommend a number of ways to reduce stress and raise your mood, including:

  • Exercise, which can lower your cortisol levels and release endorphins, which are chemicals that can improve your mood and act as natural painkillers
  • Aromatherapy, using lavender oil or other aromatic flowers in a bubble bath or a diffuser
  • Reducing your caffeine intake
  • BodyLogicMD’s 14-day Pure Detoxification Cleanse
  • Keeping a journal
  • Spending time with friends and family
  • Going to see a comedy show; laughing is good for your health
  • Learning to say no when your personal or professional plate is full
  • Not procrastinating
  • Taking a yoga or meditation class
  • Listening to calm music
  • Practicing deep breathing exercises
  • Spending time with a pet

BodyLogicMD and their affiliated physicians can provide you with the expertise you need to make choices rooted in medical truth. The network of physicians offers discreet and convenient consultations for all wellness concerns related to aging and hormonal imbalances.

A Hormonal Imbalance Might Be to Blame for Your Low Mood

Understanding how hormones interact with other hormones and regulate bodily functions and mood is crucial to alleviating a mood disorder or raising energy levels.

A number of studies have linked abnormalities in hormone levels to various mood disorders, especially for premenstrual and post-menopausal women. And men, as they age, might see a decrease in testosterone production, which can also produce symptoms that exacerbate a low mood.

A BodyLogicMD-affiliated physician can analyze your hormone balance to determine whether hormones are contributing to your moodiness. The BodyLogicMD team can help you take control of your future with treatments that are evidence-based and supplements that have been tested and standardized in their preparation. In addition to evaluating your health, BodyLogicMD-affiliated physicians have been extensively trained to diagnose hormonal imbalances. They can help you decide whether bioidentical hormone replacement therapy is the right approach for you and can also advise you on how best to balance any treatment plan with BodyLogicMD’s line of specialized supplements.
What are you waiting for? Call today and see the remarkable change that individualized care can make in your life.

 

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