BLOG 532 FOOD CRAVINGS

BLOG 532 FOOD CRAVINGS

Food is a constant factor in life we encounter every singe day, more than once per day. Its purpose is for the nutritional components we need for healthy bodily functions. However, cultural, environmental, and personal influences affect what food we eat. The stereotypical three meals per day, breakfast, lunch, and dinner, are not the same for everyone. Dealing with food is something we all do, but individuals vary in their relationship with food. Diets, portions, locations, availability, and mental state are contributing factors to what gets consumed. Cravings can also be a determining factor for the foods we eat. We have preferences and likes, but cravings surpass simple eating choices. The desire shifts from need to want with strong emotional pull. There is a psychology behind food cravings.

The urge to eat certain foods right away feels like a wave of hunger for that food has taken over. Cravings can pop up anytime, even if the person is full. The most common types of food people crave are those that are salty, sugary, fatty, or maybe a combination of these. Sometimes it can be said that someone is addicted to sugar or addicted to carbs. Foods can feel rewarding and stimulating the reward system of the brain. That feeling of pleasure can lead to the habit of wanting more and more of what are called “hyperpalatable” foods. These types of food release hormones including dopamine, insulin, leptin, ghrelin, and cortisol. The hormones released are related to stress, hunger, and metabolism.

The operation of appetite hormones when we normally eat is that appetite hormones glucagon-like peptide and cholecystokinin from the digestive tract and leptin from fat cells are released. These communicate feelings of fullness with the brain to stop eating. If the person has eaten in several hours, ghrelin is released from the stomach to signal hunger. The problem is that eating hyperpalatable foods too often can lead to interfering with how the brain processes these hormonal signals. Cravings may continue even when the person is full of food. Not getting enough sleep can also cause appetite hormonal imbalances. Women during their menstrual cycles can also imbalance hormones. Some medications can do this too such as antidepressants.

Another craving trigger can be advertisements. The media practically has its own department for snacks. Ads for chips, ice cream, crackers, and soda lure people in. The visual stimulates cravings. People fall victim and want instant gratification. In a world where everything is a touch to order away, it’s easy to access hyperpalatable foods quickly.

Avoiding cravings can be achieved mainly by eating healthily and often. A person’s relationship with food can be controlled by staying away from triggers, not buying hyperpalatable foods, partaking in other dopamine releasing activities that are healthy such as exercise, and of course keeping good mental health status. Hormones remain a complicated subject matter that individuals struggle with in many ways. There is not a one size fits all solution to them which means there isn’t a one size fits all solution to cravings. What remains controllable are our thoughts regarding food, so be self-aware and nourish your body with true self-care.

BLOG 530 ACUPUNCTURE

BLOG 530 ACUPUNCTURE 

The 1970s introduced the exotic and interesting field of acupuncture to the world of medicine. Yet, this needle practice has been around for thousands of years in Chinese medicine. I have me a number of clients who use this form of treatment for various reasons, but have never fully understood the pros and cons. The fitness learning fanatic in me had to do some research. 

The goal of acupuncture is to heal. This approach is very controversial in terms of scientific backing of its effectiveness. The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) through the body. The counter argument is that there is no scientific consensus to validate how energy can be directed. The good news is that it has worked for many regardless of convincing data. That debate may lie in Western medicine’s lack of acceptance of acupuncture. 

Acupuncture is used for several reasons. The benefits of acupuncture can extend to a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can alleviate pain syndromes that could be injury related or associated with chronic degenerative diseases such as rheumatoid arthritis. It can help in treating neurological problems like migraines or Parkinson’s disease. Acupuncture can be a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture. Gynecologic disorders and infertility have helped by acupuncture. It has also proved beneficial for reducing fatigue and addictions. This needle practice aims to promote overall well-being.

There aren’t many serious complications from using acupuncture. Bleeding and soreness could occur from the points of insertion and needle manipulation. I can say that I can certainly get a tattoo but have a fear of trying this out. Sometimes traditional methods aren’t getting the job done, so acupuncture can become an option to remedy the problem. We want to be at peak performance on our fitness journeys so do what is best for your body to accomplish this. After all, science doesn’t necessarily indicate you FEEL.

BLOG 529 PREBIOTICS vs PROBIOTICS

BLOG 529 PREBIOTICS vs PROBIOTICS

These two terms sound very similar and are often used interchangeably, but they are very different and have different roles for the digestive system. Gut health is extremely important so understanding the difference can help stomach issues and better movement of food through the system.

Prebiotics are non-digestible and is the fiber of foods that doesn’t get broken down. It can be found in foods such as bananas, the skin of apples, garlic, onions, beans, as well as many other items. This fiber enters the small intestine and is fermented once it reaches the colon. Fermentation helps to increase the good type of bacteria. By boosting total fiber intake, you also boost prebiotic fiber. Prebiotics can be thought of as the fertilizer for the gut. They’re not affected by heat, cold, time, or acid. The nourish the already existing good bacteria present in the gut. They can help treat obesity, bone loss, and digestive disorders. Prebiotics also increase the concentration of calcium and magnesium in the intestine. They can help lower cholesterol too.

Probiotics are live bacteria that increase the fermentation process in foods including kefir, miso, kimchi, and other types. They can be taken in pill forms as well. Many people have found the gastrointestinal benefits of taking probiotics. It is important to understand that probiotics when taken as a supplement are only affective when they are alive. They can easily be affected by heat or stomach acid. There are hundreds of types of probiotics. They have to compete with other bad bacteria in the gut. They have been found to be effective in treating irritable bowl disease, childhood diarrhea, and other bowl infections. Probiotics also help balance out the poor effects of antibiotics. They can also help enhance healthier skin. They can help with colon irritation after surgery.

Food is the best source of prebiotics and probiotics. However, in today’s processed high sugar food, obtaining enough fiber is not always up to par. It is recommended that we consume 25-38 grams of dietary fiber and 5 to 20 grams of prebiotic fiber daily. Both prebiotics and probiotics are most effective when taken or consumed regularly. This even means taking them at the same time of day. We need proper gut health to absorb nutrients, feel comfortable after eating, and of course to process the food that we have consumed. As much as we tend to enjoy food, an upset stomach can ruin any day and make daily activities difficult.

BLOG 528 OMEGA 3 FATTY ACIDS

BLOG 528 OMEGA 3 FATTY ACIDS

There does exist a good type of fat. Omega-3 fatty acids are found in fish these and come in two forms that we need which include EPA DHA (docosahexaenoic acid) and EPA (eiosapentaenoic acid). ALA (alphalinolenic acid) is the third type which can be found in plants, nuts, and seeds. It is always best to obtain this type of fat from real food versus supplements at a minimum of two to three times a week. The best sources of food that contain EPA and DHA include tuna, salmon, bluefish, herring, sardines, mackerel, anchovies, and trout. Good sources of ALA include flaxseed, canola, and soybean oil, as well as walnuts. Of these sources it is important to keep in mind that certain fish contains high levels of mercury, and that additional nuts and oils can add up to calories. There are of course supplements to use as an option, especially for people who don’t eat fish. It is always best to talk to a doctor first. Our body doesn’t produce this fatty acid, so we need to consume about 500 milligrams daily of EPA plus DHA. People with heart disease or heart failure should obtain twice this amount. Post heart attack, this fat has been shown to lower the risk of heart attacked related death by 30%.

Omega-3 can help the body in several ways. They can help with stiffness and joint pain which people with rheumatoid arthritis can benefit from. They also assist with anti-inflammatory medications to do their job. This fat has been known to help with depression. It also acts as an assist to anti-depressant medications to do their job. Omega-3 also helps lower blood fat, which is triglyceride levels. Additionally, it can help lower blood pressure, raise the good HDL cholesterol, and reduce the buildup of plaque in the arteries. In turn, this helps reduce the risk of heart disease. It helps with infant neurological development. Some studies have shown it helps reduce the symptoms of ADHD specifically for children, by improving their thinking, learning, and remembering. It is important for your eye health and is a major structural component. For anyone, this fat can help reduce the mental decline that comes with age as well as fight Alzheimer’s. disease. Omega-3 helps reduce the risk of macular degeneration.

Fat isn’t always bad, and Omega-3 is the type that we need. Our heart especially needs it. The funny part about taking supplements is that some people say the gel pills give them “fish burps”. So, say hello to good fat in your body by eating more foods that contain Omega 3 and say goodbye to fat types that raise red flags to your health. There are plenty of fish ready to help so pick your pleasure a few times per week.

BLOG 527 DIVERTICULOSIS

BLOG 527 DIVERTICULOSIS

The walls of the digestive tract play a very important role in our relationship with food. Diverticulosis is a condition that occurs when pockets form in the digestive tract. These pockets, called diverticula, mostly form in the colon (the lower part of the large intestine). The lining of the inner intestine pushes through the weak spots in the outer lining which leads to the pouches being created. The lining of the intestine doesn’t like to be pushed, and forms pouches in its defense. This causes the diverticula to become irritated and inflamed (diverticulitis). This condition is more common in people over 60, possibly due to this pouch effect showing more with age. Research links genetics as a culprit and this is more common in men than woman.

The problem is that these pouches cause stomach discomfort including bloating, diarrhea, cramping, and constipation. These symptoms combined with a colonoscopy or x ray can diagnose diverticulosis. After being able to see the pouches the doctor might run other tests such as a blood sample or ACT scan to look at the digestive tract. There is also a GI series of tests that can better look at the large intestine.

The colon (large intestine) is about 6 feet long. Its primary function is to eliminate waste material from food that was digested by the small intestine. The pouches cause problems and treatment is aimed to reduce their havoc. A doctor might first recommend eating a diet higher in fiber to help alleviate pain and gas. Today’s world of processed carbohydrates has caused many to be fiber deficient. A diet low in fiber can create hard stools that are difficult for the body to pass. Now the colon has to use added pressure (the pressure that causes the diverticula to form). Once these pouches form, they do not go away. Good sources of fiber include fruits and vegetables, legumes, beans, and whole grains. Possible foods to avoid include popcorn, poppy seeds, and sesame seeds. Probiotics can be useful in fighting off diverticulitis with their bacteria power.

There are not exactly any foods that must be avoided having this condition, but there are certain troublesome types to keep at minimum. These include foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Examples of these foods include dairy, beans, brussels sprouts, onions, garlic, and fruits such as apples, plums, and pears.

Stomach discomfort that can be debilitating is very troublesome and frustrating. Talking to a gastroenterologist to find relief is very important. There can be help and hope to alleviate some of this pain and hopefully find a solution such as an antibiotic or fiber supplement to aid in your stomach woes.

 

BLOG 526 EMDR THERAPY

BLOG 526 EMDR THERAPY

Eye movement desensitization processing (EMDR) has become a widely used treatment for post-traumatic stress disorder (PTSD). The World Health Organization upholds EMDR as an effective, evidence-based treatment. Even celebrities like Sanda Bullock have advocated for the help EMDR has benefited to their lives. This form of therapy addresses unresolved memories that manifest trauma surfacing such as depression, anxiety, and/or PTSD. Patients in need of EMDR seem to revisit thoughts of trauma that bring upon these unwanted feelings. The memories feel “stuck” and unprocessed.

A therapist practicing EMDR will guide the patient through what is called bilateral brain activity. Side to side movement of the eyes is what stimulates this. The goal is to change the memory that is stuck/stored so that symptoms/emotions/feelings related to the memory will be eliminated. There are 8 phases designed to reach resolution with memory.

8 phases:

(1)    Obtaining patient’s history to plan treatment

(2)    Prepare and explain the treatment to the patient

(3)    Activate the patient’s memory for reprocessing

(4)    Focus on desensitizing memory

(5)    Use bilateral stimulation to reach the new desired way of thinking

(6)    Identify and work towards processing recurring physical disturbances related to the memory

(7)    Bring each treatment session to an ordered close

(8)    Reassess the patient and their relationship to the memories to ensure progress and meeting goals.

The therapist wants the patient to not feel as though they are in danger anymore and to feel that the trauma is over. The patient can now refer to the experience as something they survived. EMDR can be used to treat many forms of trauma related incidents to include abuse physically or mentally, accidents, bullying, neglect, loss, grief, combat experiences, or natural disasters. Trauma can be an isolated memory or the accumulation of different memories. Not everyone has the same symptoms of trauma such as nightmares or extremely intrusive thoughts and some patients have gone on with these symptoms for decades. Bilateral stimulation over time with repetition can help subside any of these feelings for many patients. Therapy can be difficult and hard to endure, but the result is feeling better quality of life to live each day at a time with a positive outlook and positivity.   

BLOG 525 CHILDREN ARE LESS ACTIVE

BLOG 525 CHILDREN ARE LESS ACTIVE

Kids today are less active than their parents were at their age. The decline in physical activity is a result of a multitude of factors. The consequence is that these kids become at higher risk for health problems both when they’re young and when they grow up. Research shows that children’s aerobic fitness has declined by 5% since 1975. As an example, this equates to children running a mile almost 90 seconds slower than in the past. The consequence of being less aerobically fit is the increased risk of heart attack and stroke. What is causing children to be less fit now-a-days?

Overall, children weigh more now. Less physical activity is a major correlation to this. Only 1/3 of children are getting the recommended amount of physical activity per day which is about one hour. In the 1970’s physical activity was integrated into daily life. More kids walked, biked, or took a skateboard to school compared to today. With the increase in household technology, parents are having to tell, even force, their kids to get off the couch and get some movement. The iPad, games, and streaming dominate whatever time outside of school kids have. While at school, kids are sitting too. The curriculum standards for physical activity have decreased in schools, allocating budgets to other courses. Physical activity has become an extracurricular course versus the once required class each year. Without being introduced to sprots and other activities that were part of P.E., kids might not even be aware of their existence. They miss the chance to explore what they might like and want to participate more in. The option to get involved or join a team won’t happen if never knowing about them.

Prior to the COVID-19 pandemic, physical activity levels were already low. The pandemic made it much worse. With this trend, the World Health Organization estimates that by 2030, the physical activity of kids will have dropped by another 15%. During the lockdown, daily activity was reduced by 17 minutes on average for children and the overall step count went down by 27%.  This is perpetuated by the fact that compared to 20 years ago, kids are spending two to three more hours per day on screens.

There is an app for everything now and a ride everywhere now. Kids don’t know a time when these options were not there, and movement was a must. When parents say they used to walk to school in the snow, well now school can just be online, and the walk is ten steps to the other room in the house to log on. The obesity epidemic among children is at an all-time high at nearly 20%. This will only increase with the trajectory of AI on its way doing practically all one can imagine they need done in life. The children of today are the athletes of the future, so one can only wonder what professional sports will come to and what the new “normal” ranges of weight will be for children and adults.