Posts Tagged ‘depression’

The Link Between Depression and Digestion

Sunday, June 27th, 2010

neurotransmitter_homeDepression is highly prevalent in our society, currently affecting approximately 14.8 million people in the US according to the National Institute of Mental Health. Women are diagnosed twice as often as men. The treatment for depression typically involves psychotherapy, medication or both. One class of anti-depressant drugs, called selective serotonin reuptake inhibitors (SSRI’s) are often prescribed to treat depression. SSRI’s work by increasing the extracellular level of serotonin in the brain by inhibiting its reuptake into the presynaptic cell (where it was released from). This increases the level of serotonin available to bind at the postsynaptic receptor. What you may not know is that when serotonin is outside of the cell, it’s broken down at a greater rate. SSRI’s change the location of neurotransmitters but not the amount so the amount of neurotransmitters your body has decreases over time. SSRI’s don’t work if your neurotransmitter levels are too low. It’s common for MD’s to increase the dosage of these SSRI’s until they stop working completely. So the key is to make sure your body has the tools to make more.

Did you know that 90% of serotonin in made in your gut?

So in order for it to be made properly, you need:

1) A healthy intestinal environment.

2) To eat the right nutrients.

3) To identify and reduce causes of stress to your body.

If your diet is comprised of processed food, refined sugar, alcohol, eating carbs by themselves, or if you have hidden food allergies, parasite or other gut dysfunction you are not creating a healthy environment for your body to make this neurotransmitter.

Eating the right nutrients: Your body needs substances such as amino acids, calcium, and vitamins B3 and B6 to synthesize serotonin. Remember, it may not be enough to just add these to your diet if your digestion is impaired (because even if you ingest it, it doesn’t mean it’s getting broken down, absorbed and utilized the way it should). If you experience bloating, gas, anxiety, constipation, diarrhea, pain, numbness/tingling, or other symptoms gut testing would be something to consider.

Lifestyle: Today we live in a fast paced world, subjecting our bodies to an excess amount of stress (which causes the release of the stress hormone cortisol) that it’s not equipped to handle. Cortisol and serotonin have an inverse relationship. The higher your stress and cortisol output, the lower your serotonin levels will be. Remember that stress can be anything from emotional stress to eating too many carbs/sugar causing blood sugar imbalances to going to bed late. Stress is cumulative!

To learn more about improving your health or to test the health of your digestive system, contact us for more information.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Photo: thank you to: http://www.primalbody-primalmind.com/blog/wp-content/uploads/2009/07/neurotransmitter_home.gif

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Spring Cleaning Toxins Out of Your Home

Saturday, April 17th, 2010

Toxic chemicals are found everywhere these days.springcleaning1 It’s frightening to know that they are in the air as well as in our food, water, cosmetics, skincare products and cleaning products. Besides contributing to air pollution, these harmful chemicals have been found to cause respiratory and eye infections, asthma attacks, skin irritation, hormonal imbalances, and cancer. Many chemicals mimic the hormone estrogen in our body. This is alarming because this causes many of us to become estrogen dominant, causing a wide range of negative symptoms including low sex drive, infertility, depression, endometriosis, increased body fat, fatigue, thyroid dysfunction and PMS. Estrogen dominance has also been implicated in in the rise of breast cancer in humans.

What to do:

1. Replace toxic household cleaning products with greener alternatives. Go back to the basics and try using natural cleaning products like baking soda, lemon juice and vinegar to clean surfaces in the home. Choose laundry and dish detergents made from plant-based oils (like canola or pal kernel oil) vs. petroleum, and choose detergents that are phosphate and fragrance free.

The Environmental Group has a good checklist you can print and use to go through your home. Go to : http://www.ewg.org/files/ewg-hht-checkilist.pdf

 

2. Choose healthier cosmetic and skin care products that are paraben, phthalate and petroleum free. Go to www.cosmeticdatabase.org to see how toxic your skincare and make-up products are. This is a wonderful resource that rates the level of toxicity in these products and also provides safer alternatives.

3. Join us for our Hormone Health Seminar (see events page for more information) to learn more about how hormone imbalances impact your health.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

 

 

Resources:

“How Toxic Are Your Household Cleaning Supplies?” Organic Consumers Association. OrganicConsumers.org. n.d. Web. 5 March 2010.

Photo: thank you to: http://ourkidsnews.com/newssite/images/stories/users/springcleaning.jpg

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Break and Breathe: Simple Relaxation Techniques to Reduce Stress FAST

Sunday, January 24th, 2010

Many of us are constantly on the go, stress0multi-tasking our way through our day and finding ourselves feeling stressed out. If you are like so many others, your mind may be racing, your heart rate and breathing may quicken and you may have trouble concentrating and getting your work done. This probably starts making you feel badly about yourself and negative thoughts start swirling in your mind which just causes you to be more stressed. As we’ve mentioned in other blogs, stress doesn’t just affect you mind, it also negatively affects the way your body functions. It causes hormone imbalances, disrupts sleep, digestion, your immune system and has a strong correlation with medical conditions such as heart disease and depression. 

 

The next time you are feeling stressed, I want you to remember the two B’s: “Break and Breathe” and do the following.

 

1. Take a Break:

You are given breaks at work for a reason, so take them. So often we get caught up in the mindset of “I don’t have time” and work through our breaks and lunch which only leaves us burnt out, more stressed and less productive. Instead, take a time out, do some of the breathing exercises below, and you’ll probably be more productive when you get back. It’s best to leave your workspace, but if you can’t you can easily do these at your desk.

2. Breathe:

One of the easiest ways to change how your body is physically reacting to stress is through your breath. By focusing on your breathing, you are forcing your heart rate to slow down which will calm your body and mind. Here are a few breathing exercises to choose from.

     1. Close your eyes and inhale as slowly as you can and silently count “1″. Then exhale slowly and silently count “2″. On your next inhale, silently count “3″ and so on. The goal is to reach the number “20″. By this point you should notice that your breathing will be fuller and deeper, and you will be more relaxed.

     2. Close your eyes and inhale as slowly as you can. Try to prolong your inhale to the silent count of 4 seconds. When you finish inhaling, gently hold you breath for 2 seconds and slowly exhale to the silent count of 8 seconds. Repeat for a minute or longer. If you can’t control your breathing for that long, its ok to shorten the duration of inhale and exhale, just make sure your exhale is twice as long as your inhale.

   3. Close your eyes. As you slowly inhale through your nose, visualize pure white cleansing air entering and filling your entire body. As you exhale, picture the gray negative, stressed air exiting your body through your nose. Continue this process as you inhale and exhaling, replacing your stressed out body with clean, fresh air and energy.

It’s also important to remember that mental/emotional stress isn’t the only way to stress out your body. Eating the wrong kinds of foods, going to bed late, not drinking enough water, having unbalanced hormones, can induce stress on your body and cause a multitude of symptoms including low back and neck pain, PMS, irritable bowel syndrome, frequent illness, migraines, and many others. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone. Give us a call to learn how to get your body back in balance.

If you try these stress techniques, let us know your experience, we’d love to hear from you.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

References:

photo thank you to: http://www.stressrelatedillness.com/stress-management.html

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Stress and the Brain

Saturday, November 14th, 2009

We’ve all been there one way or another: You hit the snooze button too many times, leaving you with no time for breakfast and scrambling to get out of the house only to be stuck in bumper to bumper traffic all the while panicking about missing that first all important meeting at work, and it’s only 8a.m. For many of us the stress doesn’t stop there. We rush through work all the while thinking about everything we need to accomplish afterwards, whether it’s obligations with our kids, household chores, making dinner, getting to the gym, or like many of us, all of the above. As our minds keep telling us to “Go, go, go”, “Hurry up”, and “I don’t have time”, the stress placed on our bodies is telling us “I can’t keep up”, “You’re wearing me out”, “Slow down!”.                  

As we’ve mentioned in previous blogs, hippocampusthis constant stress response promotes the over-release of the stress hormone cortisol which can lead to a cascade of problems including weight gain, poor sleep, a decreased immune system, cardiovascular damage and many more. In addition, research has found that high cortisol levels can cause your hippocampus (as seen in blue in the picture on the right), a structure in your brain that is responsible for short-term memory and mood, to atrophy and SHRINK! This can actually be seen on an MRI. When this happens, you increase your risk of depression, anxiety, sleep disturbances and short-term memory loss. Researchers are also now finding that the first symptom of Alzheimer’s disease is depression.

 The good news: Scientists are now saying that the hippocampus is one of the few structures in the brain that can regenerate. This means that you CAN heal your brain by making some changes in your lifestyle. Remember, the food you eat, the thoughts that go through your head, and your exercise routine can all either help or worsen the situation. To learn more, sign up for our Wellness 101 Lecture on our events page. Workshop dates for 2010 are coming soon!

 

We’re always happy to discuss your health concerns in person or over the phone, feel free to call us for a complimentary consultation.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

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Weight Loss: Do’s and Don’ts

Sunday, September 20th, 2009

Many people come to us with the goal of losing weight,weight-loss21 but as we work with more and more clients we find that there are several common mistakes people make when trying to lose weight. In fact, some of these choices actually have the opposite effect and make people gain weight instead.  What’s most important to understand is:

You need to be healthy to lose weight, not lose weight to be healthy. Your body is a system of systems that all work together to keep your body healthy and in balance. So, if one system is out of balance it can affect your whole body. This is why a holistic approach to weight loss and improving health is so important. If your body is out of balance, you will have trouble losing weight and will probably feel a variety of other seemingly unrelated symptoms such as: energy highs and lows, fatigue, depression, neck or back pain, headaches, PMS and the list goes on and on and on. 

 

Read below to learn some things you should and shouldn’t do if your goal is to lose weight.

1.     Don’t : Skip Meals

Skipping just one meal puts your body in starvation mode. When this happens, you body panics because it doesn’t know when it will get food again so it stores your food as fat (a survival mechanism).


2. Do: Eat protein, carbohydrates, and good fat for every meal.

Learning your metabolic type (what ratio of protein, carbohydrates and fat your body needs to work best) is ideal. We can provide you with a simple questionnaire to identify your metabolic type.


3. Don’t: Assume more cardio will help you lose weight.

Depending on the health of your hormonal system, more cardio can actually make you put on weight. Imbalances in the hormonal system make it difficult to lose weight.


4. Do: Learn more about hormones and how deeply imbalances affect your health. 

You can sign up for our Hormone Health seminar (see our events page for more information) or contact us for a complimentary consultation. We can also recommend several useful books on the subject. 


5. Don’t: Do the same exercise routine over and over again.


6. Do: Add variety to your workout, and include exercises that help you with “working in” as well as working out.

Be sure to include weight training which boosts your metabolism and also “working in” exercises such as walking, yoga or meditation. 


7.  Don’t : Assume that “No Pain=No Gain”.

You can be doing your body more harm than good and could seriously injure yourself.


8. Do: Understand that “Pain=No Gain”.

It’s always best to have your exercise routine evaluated by a trusted Corrective Exercise Coach who understands the body and how to correct postural imbalances.  Contact us for more information.


9. Don’t: Assume that there’s a “One-Size-Fits-All” approach to getting healthy.

Just as we are all different on the outside, we are all also different on the inside. What’s key is to learn how to read the signals your body gives you (constantly) and to respond with what it needs. Only you ultimately have that information, we just teach you what to look for.


10. Do: Learn more about what your body needs so you can achieve your wellness goals.

If your not sure about one on one coaching, our Wellness 101 workshop is a great place to start. (See the events page for more information).

 

 Feel free to write in with stories or questions. We’d love to hear from you.

To your health!

 

Dorothy Lizak

Nutrition and Wellness Specialist

 

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The Chakra Energy System: The Seventh Chakra

Saturday, June 13th, 2009

 

253_chakra_chart_-_ancientThroughout your body you have seven main energy centers called chakras that spin in a circular motion and are located along your spinal column up to the crown of your head. Each chakra radiates a different energy frequency of vibration, and is represented by a different color of the rainbow that resonates at that same level of vibration. Each chakra main center is connected to your being on a physical, emotional, mental and spiritual level. On the physical level each chakra governs a main organ or gland, which is then connected to other body parts that resonate the same frequency. Your chakras are interdependent on each other for harmony and balance.

 

Medical science has proven that toxins, which include negative thoughts, poor food choices, chemicals and preservatives, lack of sleep, and various other forms of internal and external stress influence your body. These constant forms of “pollution” can cause your chakras to become imbalanced, which may eventually affect you on a physical level. When unbalanced, your chakras can be either too open or too closed. By understanding the chakra system and working to bring it into balance you’ll be able to help improve your own state of health and well being.


Understanding the Seventh Chakra: The Crown Chakra

The crown chakra is synonymous with infinity. It symbolizes self-realization and enlightenment. It is only by working through the other six chakras that you get to this ultimate goal. Achieving balance at this level has been described as “bliss, rapture, and ecstasy”.

The crown chakra  is located at the top of your head. On a physical level, this chakra governs your upper skull, skin, cerebral cortex, and pineal gland. Physical dysfunctions that can result from an unbalanced crown chakra include sensitivity to pollution, chronic exhaustion, epilepsy, and Alzheimer’s disease. Emotional disturbances include depression, obsessional thinking, and confusion.

Is Your Seventh Chakra Balanced?

 Select the group of words that best describe you: 

1. manic depressive, confused sexual expression, frustrated 

2. constantly exhausted, no sense of belonging, can’t make decisions

3. magnetic personality, at peace with self

 

*If you chose #1, this chakra is too open, meaning it’s spinning too fast.

*If you chose #2, this chakra is blocked, meaning it’s spinning too slowly or not spinning at all.

*If you chose #3, this chakra is balanced, meaning it’s spinning at the correct speed and maintains equilibrium. 

 

Try the Following Daily Affirmations to Help Balance Your Seventh Chakra:

(from reference below)

“I am starting to accept myself as I am.”

“I am a unique, radiant, loving being.”

“I choose to live my life from a place of love and contentment.”

It’s so easy to get wrapped up in meeting the needs of those we love, that we forget to love and honor ourselves. Take the next couple of weeks to pay attention to how your body is feeling, and determine what your seventh chakra needs are. Feel free to contact us with questions or to learn specific exercises you can do to work on balancing your seventh chakra. For those of you in the area, our Restorative Yoga Class that meets every Sunday incorporates several chakra balancing poses (see events page for more information).

Write in and let us know your feeling or experiences. We’d love to hear your story.

 

 

 

 

 

References:

Simpson, Liz The Book of Chakra Healing, Sterling Publishing Co., Inc. 1999

 

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Sugar-sweet,delicious and causes dis-ease.

Sunday, May 10th, 2009

candy-corn-1

Did you know that the average American eats 2.5 pounds of sugar per week?

Sure, it tastes great, but here’s a list of some of the side effects of sugar.

-Sugar can lead to addiction of more sugar

-Sugar leads to disease

-Sugar can cause depression

-Sugar can lead to disruption in bowel movements

-Sugar can lead to hormonal imbalances, i.e. increasing PMS

-Sugar can lead to dizziness

-Sugar feeds cancer cells

-Sugar suppresses the immune system, making it harder for one to fight off infections.

-Sugar causes anxiety, hyperactivity, and rise in adrenaline, difficulty concentrating and moodiness in children.

-Sugar can cause your bad cholesterol and triglycerides to rise and lower your good cholesterol

-Sugar makes your saliva more acidic, therefore, leading to cavities and tooth decay

-Sugar can cause autoimmune diseases such as: arthritis and multiple sclerosis

-Sugar can cause gut inflammation and yeast overgrowth such as Candida Albicans

-Sugar can cause osteoporosis

-Sugar can increase your chance of Alzheimer’s and Parkinson’s disease

-Sugar can lead to gallstones

-Sugar can lead to poor protein absorption

-Sugar can cause food allergies

-Sugar can cause eczema

-Sugar can cause headaches including migraines

When you consume high amounts of sugar in the form of alcohol, soda, pastries, pastas, candy, white bread for an extended amount of time your blood glucose levels continue to rise and cause an elevation in insulin levels. High levels of insulin can cause :

 -High blood pressure              -Heart disease          

-Weight gain/obesity                -Diabetes

-High cholesterol                      

-Premature aging

Wow, isn’t quite amazing how something that tastes so delicious can be so bad for you?  Please don’t wait until you’re diagnosed with a disease to start making healthy choices.  A great way to get started is when you’re at the grocery store only shop on the outside perimeter.  Why?  Because this is where all the fruits, veggies, meats, poultry, eggs etc are located.  The center aisles are the danger zone because the majority items on the shelves have been altered with chemicals and have a shelf life.  In my opinion, if you can’t pronounce the list of ingredients then it’s not a good idea to eat it.

When sugar is cut from the diet many good things begin to happen and begin to take us out of dis-ease within our own bodies.  This includes weight loss, increase in energy levels, improved mood, decreased anxiousness and the elimination of skin rashes. I challenge you to eliminate sugar for one full month and notice the great changes in your mind and body. Please note, you may feel worse before feeling better, this reaction is called the Herxheimer reaction.  This reaction is a short term response lasting from a few days to a few weeks and is a sign of the body detoxifying.  One can experience flu-like symptoms, headaches, muscle and joint aches, sore throat, sweating and other symptoms.  This response is a result of your immune system getting rid of toxins and is a positive sign. 

Therefore, take the sugar challenge, come off sugar for 4 weeks and see how you feel!!!  Let us know how it goes by coming back to our blog and send us a comments.

Resources:  www.mercola.com

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