DoctorShawn, Author at Dr Shawn

02/Oct/2023

Aging is an inevitable part of life, but modern science is continually uncovering ways to potentially slow down this process. This blog aims to provide an overview of the aging process and highlight some scientifically-backed strategies for slowing it down.

Understanding the Aging Process

The aging process is complex and influenced by a variety of factors. As we age, our bodies undergo numerous changes at the molecular, cellular, and organ levels that can lead to increased vulnerability to disease and death. Oxidative stress, inflammation, and cellular damage are key contributors to this process.

For instance, oxidative stress caused by free radicals contributes to the aging process and is associated with several age-related diseases. Inflammation, both chronic and acute, has been linked to aging and age-related diseases. Moreover, cellular damage and the inability of cells to repair this damage is another significant factor in aging.

Anti-Aging Strategies: Supplements, Diets, and Treatments

Vitamin D

Supplements

Here, we will explore some of the most potent anti-aging mechanisms and how they work.

Antioxidants

Antioxidants help neutralize free radicals, reducing oxidative stress and slowing down the aging process. A recent study indicates that antioxidant supplementation can improve skin health and slow the progression of age-related diseases.

Vitamin C: This potent antioxidant boosts the immune system and aids in collagen production. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, bell peppers, and broccoli, are excellent sources of Vitamin C. Try a refreshing citrus salad or squeeze some lemon juice into your water for a Vitamin C boost.
Vitamin E: Vitamin E protects cell membranes and enhances skin health. You can find it in foods like almonds, spinach, sweet potatoes, and avocados. Enjoy a handful of almonds as a snack or whip up a creamy avocado smoothie.
Beta-Carotene: This antioxidant converts into vitamin A in the body, promoting eye health and supporting the immune system. Carrots, sweet potatoes, and dark leafy greens like spinach and kale are rich in beta-carotene. Toss these veggies into a colourful salad or blend them into a nutrient-packed green smoothie.
Selenium: Selenium is essential for reproduction, thyroid hormone metabolism, and DNA synthesis. It’s found in Brazil nuts, seafood, and whole grains. Try a selenium-rich snack like a handful of Brazil nuts or a whole grain toast.
Flavonoids: These are powerful antioxidants found in a variety of fruits and vegetables, as well as tea and chocolate. Berries, apples, onions, and dark chocolate are all high in flavonoids. Whip up a berry smoothie bowl for breakfast or indulge in a piece of dark chocolate for dessert.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a critical role in energy production within our cells. As we age, our natural levels of CoQ10 diminish, making supplementation beneficial. Recent research suggests that CoQ10 can improve heart health and cognitive function in older adults.

Resveratrol

Resveratrol, a compound found in red wine and dark chocolate, activates certain genes called sirtuins, which have been linked to longevity. A recent study showed that resveratrol supplementation could improve health and lifespan in mice.

Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in fish oil, have potent anti-inflammatory effects and can help protect against age-related cognitive decline. A recent study suggested that omega-3 supplements might slow biological aging by prolonging telomere length.

NMN

NMN (Nicotinamide Mononucleotide) is a precursor to NAD+, a compound that plays a crucial role in energy metabolism and maintaining proper cell function. Recent research suggests that NMN supplementation can enhance longevity and improve various aspects of health.

Hormone Replacement Therapy (HRT)

HRT can help balance hormone levels that naturally decline with age, such as estrogen and testosterone. This can lead to improved energy, mood, and overall well-being. However, HRT should be used under professional supervision due to potential side effects and risks.

For more on hormone replacement Click Here

Adaptogens

Adaptogens are natural substances that help the body adapt to stress and promote balance. They include herbs like ashwagandha, rhodiola, and ginseng. Some studies suggest that adaptogens can improve mental performance, reduce fatigue, and boost immune health.

Diets

Dietary habits play a significant role in the aging process. Diets rich in fruits, vegetables, lean proteins, and whole grains have been associated with longer lifespans and reduced risk of chronic diseases.

The Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with longer lifespans and reduced risk of chronic diseases. This diet is high in antioxidants which neutralize harmful free radicals, reducing oxidative stress and slowing down aging.

Evidence from the Predimed study, a large, long-term nutritional intervention study, showed that adherence to the Mediterranean diet improved heart health and cognitive function and reduced the risk of cancer and mortality.

The Okinawa Diet

The Okinawa diet, based on the traditional dietary habits of Okinawa islanders in Japan, is another diet linked to longevity. This diet is low in calories but high in nutrients, consisting mainly of sweet potatoes, soy products, and a plethora of fruits and vegetables.

The Okinawa diet is high in antioxidants and flavonoids, which protect against oxidative stress and inflammation. A study on Okinawa islanders found that this diet contributed to their long lifespan and low rates of age-related diseases.

The Blue Zones Diet

The Blue Zones diet is inspired by the dietary habits of people living in the Blue Zones, five regions worldwide known for their high concentration of centenarians. This diet emphasizes plant-based foods, whole grains, and legumes, with meat and processed foods consumed sparingly.

Research shows that the Blue Zones diet can reduce the risk of chronic diseases and promote longevity. This is largely attributed to its high content of antioxidants, fibre, and healthy fats.

Caloric Restriction

Caloric restriction (CR) is a dietary regimen that involves reducing daily calorie intake without malnutrition or deprivation of essential nutrients.

A wealth of research has shown that CR can effectively slow down the aging process and confer a host of other health benefits. At the cellular level, CR works by reducing metabolic rate and oxidative stress, both of which are key contributors to aging. In addition, CR enhances insulin sensitivity, which can help prevent age-related diseases like diabetes. However, it’s important to note that CR should be undertaken with caution and under the guidance of a health professional, as drastic calorie reduction can lead to nutritional deficiencies and other health issues.

For more on caloric restriction Click Here

Stretching

Lifestyle/Therapies

Exercise

Regular exercise is a powerful tool for maintaining vitality; it boosts cardiovascular health, improves muscle tone, and enhances cognitive function.

Exercise, often hailed as the fountain of youth, plays a pivotal role in slowing down the natural aging process. Regular physical activity, regardless of the type, boosts overall well-being, preventing age-related diseases and promoting cellular regeneration. For instance, endurance exercises like walking, swimming, or cycling can significantly improve cardiovascular health and enhance longevity. Strength training, on the other hand, helps in maintaining muscle mass, which naturally tends to decline with age.

Furthermore, exercise has a profound effect on our tendons, which adapt to aging and physical activity. Exercise promotes their strength and flexibility, contributing to improved mobility and a reduced risk of injury. Besides, dance-based training, which is both fun and effective, can significantly improve balance in adults and older individuals.

Including a regular exercise routine doesn’t have to be overwhelming. It could be as simple as a 30-minute brisk walk daily, practicing yoga, or even dancing to your favourite tunes. The key is consistency and making exercise an enjoyable part of your lifestyle. Remember, staying physically active is not just about adding years to life, but life to years.

For more on exercise Click Here

Acupuncture

Acupuncture, a cornerstone of traditional Chinese medicine, offers a natural, holistic approach to slow down the aging process. This ancient therapy involves the careful insertion of fine needles into specific pressure points on the body by a qualified acupuncturist. It’s more than just a simple needle play; it’s a well-coordinated symphony that stimulates blood flow and promotes circulation throughout the body.

One of acupuncture’s most significant anti-aging benefits lies in its powerful anti-inflammatory effects. By reducing inflammation, acupuncture helps lower the risk of chronic diseases that speed up the aging process. It’s like an internal cleanup, where acupuncture helps your body fight against the invisible enemies of aging.

But the magic of acupuncture doesn’t stop there. This age-old therapy also serves as a stress-buster, managing stress levels effectively. High-stress levels can wreak havoc on our physical, mental, and emotional well-being, and unchecked fear, worry, and anxiety can lead to premature aging. Acupuncture helps to regulate the body’s stress response, promoting a sense of calm and well-being.

In essence, acupuncture is a gentle yet potent ally in our quest for graceful aging. It works on multiple fronts – enhancing circulation, reducing inflammation, and managing stress, contributing to a healthier, more youthful you.

Meditation

Scientific research reveals that meditation encourages healthy cell regeneration, reduces oxidative stress, and curtails inflammation in the body. It’s like giving your cells a rejuvenating spa treatment, helping them stay vibrant and youthful. Furthermore, meditation techniques such as mindfulness, deep breathing, and visualization have been found to reduce stress and anxiety, boost mood, and promote cognitive function. These techniques act as a mental workout for your brain, keeping it sharp and agile.

Meditation is not just about closing your eyes and sitting still; it’s a journey towards self-awareness and inner peace that brings about a sense of overall well-being. By incorporating meditation into your daily routine, you can tap into its powerful anti-aging benefits, fostering a healthier, more youthful you.

For more on how to start to meditate, Click Here

Stretching

Stretching, often overlooked in the quest for fitness, offers a wealth of benefits that can help slow down the aging process. The gentle pull and release of a good stretch can do wonders for your body, improving flexibility, increasing blood circulation, enhancing posture, promoting relaxation, and releasing muscle tension.

Flexibility is the first line of defense against the stiffness that often accompanies aging. Regular stretching exercises can help maintain or even improve your range of motion, making daily activities easier and more enjoyable. Moreover, stretching stimulates blood circulation, ensuring that your muscles, tissues, and organs receive adequate oxygen and nutrients. This improved circulation can speed up recovery from muscle soreness and enhance overall health.

Good posture isn’t just about aesthetics; it’s crucial for reducing strain on your muscles and joints. Stretching can help correct posture by lengthening tight muscles that pull parts of the body away from their intended position. Furthermore, stretching exercises have a calming effect on the mind, promoting relaxation and helping to release muscle tension.

Incorporating stretching into your daily routine doesn’t require a lot of time or special equipment. Try simple moves like the forward bend to stretch your hamstrings, the chest stretch to open up your chest and shoulders, or the cat-camel stretch for a gentle spine massage. Remember to breathe deeply and relax into each stretch for maximum benefit.

For more on stretching Click Here

Potential Side Effects

While these strategies may have potential benefits, it’s important to be aware of potential side effects. For instance, while some supplements are generally safe for most people, others can interact with medications or have side effects. Always consult with a healthcare provider before starting any new supplement regimen.

Conclusion

Aging is a complex process influenced by numerous factors. While we can’t stop aging entirely, research suggests that certain strategies may help slow down the process. By understanding the science behind aging, we can make informed decisions about our health and lifestyle.

Remember, a healthy diet, regular exercise, adequate sleep, and stress management are all crucial elements of a comprehensive anti-aging strategy. And always consult with a healthcare professional before beginning any new supplement regimen or treatment.

DoctorShawn

26/Sep/2023

Cooking with oil is one of the most common techniques used in the kitchen. Whether you’re baking, frying, sautéing, or roasting, using the right oil can make a significant difference in the flavour and health of your food. However, it’s crucial to know how much heat a particular oil can handle and how to choose the best oils for your health. In this blog post, let’s dive into the world of cooking with oil and discover the best techniques and tips for healthy and delicious meals.

Not all Oils are Created Equal

Not all oils are created equal when it comes to cooking. Different oils have different smoke points, which affect their stability and overall health benefits. The smoke point is the temperature at which an oil starts to smoke and break down, producing harmful compounds that can be harmful to your health. Therefore, it’s essential to use oils with a high smoke point for high-heat cooking methods such as roasting, frying, and grilling. Examples of oils with high smoke points include avocado oil, peanut oil, canola oil, and vegetable oil.

Common cooking oils and their smoke points:

Extra Virgin Olive Oil (EVOO): With a smoke point of 325-375°F, EVOO is best suited for low-heat cooking like sautéing, baking, and roasting. It’s packed with heart-healthy monounsaturated fats and lends a robust, fruity flavor to dishes.
Canola Oil: Canola oil’s smoke point is around 400°F, making it versatile for medium-heat cooking methods. It’s a good source of monounsaturated fats and has a neutral taste that won’t overpower your dish.
Coconut Oil: This tropical oil has a smoke point of 350°F. It’s ideal for baking and adds a sweet, subtle coconut flavor. Coconut oil is high in saturated fats, but it’s also rich in medium-chain triglycerides (MCTs) that can boost energy levels.
Avocado Oil: With an impressive smoke point of up to 520°F, avocado oil is excellent for high-heat cooking techniques like frying and searing. It’s rich in heart-healthy monounsaturated fats and vitamin E, plus it adds a creamy, buttery flavor to dishes.
Peanut Oil: With a smoke point of 450°F, peanut oil is a great choice for frying, sautéing, and grilling. It’s high in monounsaturated fats and adds a nutty flavor to dishes.
Sesame Oil: This oil has a smoke point of 410°F, making it good for medium to high-heat cooking. It’s rich in antioxidants and adds a powerful, nutty flavor, especially when used in Asian cuisine.
Grapeseed Oil: With a smoke point of 420°F, grapeseed oil is suitable for medium-high heat cooking. It’s high in polyunsaturated fats and vitamin E, and offers a mild flavor that won’t compete with your dish.
Butter: Real butter has a low smoke point of 300°F, so it’s best for baking or low-heat cooking. It’s high in saturated fat, but also contains beneficial nutrients like vitamin A.
Lard/Tallow: These animal fats have a smoke point around 375°F (lard) and 400°F (tallow), making them suitable for medium-heat cooking. They are high in saturated fats, but also contain monounsaturated fats.

However, not all high-smoke point oils are healthy. Vegetable oil and canola oil are often highly refined and processed, leading to the depletion of nutrients and a high amount of omega-6 fatty acids, which can induce inflammation. Remember to also include unrefined oils rich in omega-3 fatty acids like flaxseed oil, hemp oil, walnut oil, or extra virgin olive oil. These oils have lower smoke points and are best used in low-heat cooking methods like sautéing, dressing, or drizzling.

Another essential factor when choosing oils for your health is their composition. Saturated fats like coconut oil and butter have traditionally been considered unhealthy, but recent research suggests that they might have health benefits too. Coconut oil contains medium-chain triglycerides, which are easier to digest and absorb.

Medium Chain Triglycerides

Medium-chain triglycerides, or MCTs, are a type of fatty acid that can work wonders for your health. They’re easily digested and absorbed, providing a quick burst of energy that can fuel your brain and body. MCTs have been linked to numerous health benefits, from enhancing brain function and boosting heart health, to aiding in weight management and even improving exercise performance.

Olive Oil

Additionally, olive oil holds many benefits, including protecting against heart disease, cognitive decline, and even cancer. It’s crucial to balance your intake of saturated fats with unsaturated fats like polyunsaturated and monounsaturated fats found in nuts, seeds, fish, and vegetable oils to promote optimal health.

Extra virgin olive oil is a powerhouse of health benefits, making it an essential addition to your daily diet. Rich in monounsaturated fats, it promotes heart health by reducing levels of bad cholesterol (LDL) and increasing good cholesterol (HDL). The high content of antioxidants and anti-inflammatory properties found in extra virgin olive oil contribute to strengthening bones and muscles, helping to prevent osteoporosis and rheumatoid arthritis. Additionally, it aids in weight management due to its ability to provide satiety and control cravings. What sets extra virgin olive oil apart is its rich flavor profile and high phenolic content, which has been associated with fighting cancer cells and improving brain function. So why not make the switch? Incorporate extra virgin olive oil into your meals for a delicious and nutritious boost to your health.

When it comes to cooking, the right technique significantly affects the final result. Instead of pouring too much oil in the pan or deep-fryer, use a smaller amount and distribute it evenly. Experiment with alternative cooking methods like broiling, baking, or steaming to create delicious and healthy meals without the need for high amounts of oil. You can also swap oils for other types of fats like avocado or tahini to add an explosion of flavour without high-heat cooking.

Conclusion:

Now that you know how much heat and which oils to choose for your health when cooking, go ahead and experiment with different oils and cooking techniques. Opt for high-smoke point oils for high-heat cooking methods, and unrefined oils with lower smoke points for low-heat cooking and dressings. Make sure to balance your intake of saturated and unsaturated fats to promote optimal health. Remember that cooking with oil is all about balance, moderation, and flavour!

More blogs:

Cholesterol Isn’t bad

Check out the top 4 healthy oils for high heat cooking

DoctorShawn

18/Sep/2023

If you’ve ever experienced a sports injury, car accident, or slip and fall, you know the pain and frustration it can cause. It can take weeks, months, or even years to fully recover from an injury, and sometimes traditional methods such as rest, ice, and medication are not enough. Fortunately, technology has evolved, and there are new treatments available to help accelerate the healing process. One of those treatments is laser therapy. If you’ve ever wondered how laser therapy works for injury recovery, then you’re in the right place. In this blog post, we’ll explore what laser therapy is, how it works, and its benefits.

What is Laser Therapy?

Laser therapy, also known as low-level laser therapy, cold laser, or photobiomodulation therapy, is a non-invasive treatment that uses light energy to stimulate the body’s natural healing process. The therapy involves the use of a low-level laser, which emits light at a specific wavelength that penetrates the skin and targets the affected area. Unlike conventional lasers used in surgery or cosmetic treatments, low-level lasers do not produce heat, so they’re safe and painless.

How does Laser Therapy Work?

Laser therapy works by stimulating the body’s cells to produce more energy. When the light energy from the laser penetrates the skin, it’s absorbed by the cells and converted into cellular energy. This energy is used to repair damaged tissues, reduce inflammation, and alleviate pain. The light energy also activates the production of adenosine triphosphate (ATP), a molecule that’s essential for cellular function. When cells have more ATP, they’re better equipped to carry out their functions and repair damaged tissues.

Benefits of Laser Therapy for Injury Recovery

Laser therapy has a multitude of benefits for injury recovery. The therapy helps to reduce inflammation, which is a common cause of pain and stiffness. By reducing inflammation, laser therapy can improve range of motion, decrease pain, and enhance overall mobility. Additionally, laser therapy stimulates the production of collagen, a protein that’s essential for tissue repair. By increasing collagen production, laser therapy can help speed up the healing process and improve tissue health.

Another benefit of laser therapy is the absence of side effects. Unlike medication or surgery, there are no adverse side effects associated with laser therapy. It’s safe, painless, and non-invasive. Moreover, the treatment is quick and easy, with most sessions lasting between 5-15 minutes. Patients can resume their normal activities immediately after treatment.

Fibromyalgia

Research on Laser for Sport Injury Recovery

Laser therapy has shown considerable promise in treating sports injuries. A study from the International Society for Laser Surgery and Medicine found that Low-Level Laser Therapy (LLLT) was 65.9% effective in treating all sports injuries.

A SPIE Digital Library publication emphasized the effectiveness of Low-Intensity Laser Therapy in treating various musculoskeletal pathologies. Similarly, research from the Journal of Laser Applications suggested that athletes with sports-related injuries returned to their sports faster after treatment with low-energy lasers.

A triple-blind, sham-controlled study found that LLLT facilitated superficial wound healing, although results varied concerning its effectiveness in treating pain and restoring function in musculoskeletal injury or disease. A study on tendinopathy published on the Liebert Pub website reported benefits from low power laser sources in treating tendon and sports injuries.

Overall, these studies suggest that laser therapy, particularly LLLT, can be an effective treatment for sports injuries.

I Have found LLLT to be very effective in treating arthritis, tendonitis and other related injuries in as little as 5 treatments.

Research on Laser for Neurological Injury

A study published on the Wiley Online Library revealed that different wavelengths of low-level laser therapy (LLLT) could affect functional recovery in injured peripheral nerves and traumatic brain injury in mice. Another study showed that laser therapy had a positive influence on nerve regeneration, specifically the sciatic nerve in rats after injury.

Research published on Springer highlighted the efficacy of LLLT on neurosensory recovery after damage to the inferior alveolar nerve. Another research paper indicated the positive impact of low-intensity laser therapy on recovery following traumatic spinal cord injury. A Plos One journal article also corroborated these findings, suggesting that transcranial LLLT improved neurological performance in traumatic brain injury in mice.

Further studies have shown positive effects of LLLT on neuromuscular recovery after crush injury in rat sciatic nerve, neuropathic pain relief and function recovery in rats with chronic constriction injury, and skeletal muscle repair.

How to Get Laser Therapy for Injury Recovery

If you’re interested in laser therapy for injury recovery, the first step is to consult with a healthcare professional. A licensed and qualified practitioner can assess your condition and determine if laser therapy is the right option for you. The practitioner will also determine the optimal number of treatments necessary for your condition. Treatments are typically administered in a clinical setting by a qualified professional. The number of sessions can vary depending on the severity of the injury and the desired outcome.

Conclusion

Injury recovery can be a long and challenging process. Laser therapy can help make it faster, easier, and less painful. The therapy works by stimulating the body’s natural healing process, reducing inflammation, and promoting tissue repair. Benefits of laser therapy include pain relief, improved mobility, and faster recovery time. The therapy is safe, non-invasive, and has no side effects. If you’re interested in laser therapy for injury recovery, consult with a healthcare professional to determine if it’s the right option for you. Learn more about laser therapy for chronic pain HERE

References:

DoctorShawn

11/Sep/2023

Anxiety is something that affects millions of people around the world. Whether it’s due to work stress, financial troubles, or personal issues, anxiety can be debilitating and frustrating. Over the years, people have tried various methods to alleviate anxiety symptoms, ranging from medication to therapy to lifestyle changes. However, in recent years, a new option has emerged: CBD.

CBD (short for cannabidiol) is a compound found in cannabis plants. Unlike THC (tetrahydrocannabinol), another well-known compound found in cannabis, CBD does not have psychoactive effects, meaning it won’t make you feel “high.” Instead, CBD has been shown to have potential benefits for a variety of health conditions, including anxiety.

In this blog post, we’ll review the research conducted over the past decade on CBD and its effectiveness in treating anxiety. Whether you’re dealing with anxiety yourself or you know someone who is, we hope this post will be informative and helpful.

What is anxiety, and how is it currently treated?

Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. It’s a normal emotion that everyone experiences from time to time, but when it becomes chronic or interferes with daily life, it can be a problem. Anxiety disorders are some of the most common mental health disorders, affecting approximately 40 million adults in the United States alone.

Currently, anxiety is usually treated with medication, therapy, or a combination of both. Medications like benzodiazepines (Xanax, Valium) and SSRIs (Prozac, Zoloft) can help reduce anxiety symptoms, but they also come with potential side effects and risks. Therapy, particularly cognitive-behavioral therapy (CBT), can help people develop coping strategies and improve their overall mental health.

What does the research say about CBD and anxiety?

Over the past decade, numerous studies have been conducted on the potential benefits of CBD for anxiety. Most of these studies have been done on animals or small human populations, so more research is needed to fully understand CBD’s effects. However, there is evidence to suggest that CBD may be helpful for some people with anxiety disorders.

A 2011 study published in Neuropsychopharmacology found that CBD could reduce symptoms of social anxiety disorder (SAD). Participants who were given CBD before a simulated public speaking test experienced less anxiety and discomfort than those who were given a placebo.

Another study, published in 2019 in The Permanente Journal, looked at the use of CBD for anxiety and sleep. The study involved 72 adults, 57 of whom reported anxiety as their primary concern. Participants were given CBD capsules daily for one month, and the majority reported lower anxiety levels as well as improved sleep quality.

How does CBD work in the body?

CBD interacts with the body’s endocannabinoid system (ECS), which is a complex network of receptors and neurotransmitters that helps regulate a variety of bodily functions, including mood, appetite, and sleep. The ECS is responsible for maintaining homeostasis, or balance, in the body.

CBD interacts with two specific receptors in the ECS: CB1 and CB2. CB1 receptors are primarily found in the brain and central nervous system, while CB2 receptors are found in the peripheral nervous system and immune system. CBD doesn’t bind directly to these receptors like THC does, but it can influence their activity and help modulate the body’s response to anxiety and stress.

Is CBD safe and legal?

CBD is generally considered safe, although it can cause side effects like fatigue, dry mouth, and changes in appetite. It’s also important to note that CBD can interact with certain medications, so it’s always a good idea to talk to a healthcare professional before trying CBD.

Accessing safe and standardized CBD products in Canada involves understanding how to read and interpret a cannabis product label. The standardized cannabis symbol, product brand name, and THC content are essential elements to look for on the package. In Canada, CBD can only be purchased through a licensed retailer, and the Cannabis Act provides a legal framework for controlling the production, distribution, sale, and possession of cannabis. If you’re interested in trying a CBD product, it’s recommended to seek one through a dispensary, an establishment legally licensed to sell cannabis products

In the United States, CBD is legal at the federal level as long as it meets certain criteria. The CBD must be derived from industrial hemp, which is defined as cannabis with less than 0.3% THC by weight. Additionally, states may have their own laws regarding the sale and use of CBD products, so it’s important to research the laws in your area.

Conclusion:

CBD has emerged as a potential alternative or complementary treatment option for anxiety, but more research is needed to fully understand its effects. If you’re interested in trying CBD for anxiety, talk to an experienced healthcare professional like myself, in order to ensure it’s safe for you and won’t interact with any medications you’re currently taking. Remember that CBD is only one tool in a larger arsenal of treatment options for anxiety, and that a holistic approach is often the most effective. By taking care of your body and mind and seeking professional help when necessary, you can manage your anxiety and live a fulfilling life.

For more information on CBD check out these articles:

CBD for Sleep

Treating Brain Injury with CBD

How to treat epilepsy naturally: CBD as first line therapy

Why CBD is my new favorite medicine

DoctorShawn

07/Sep/2023

Dealing with injury can be a real challenge, especially if you’re an active person who loves to exercise regularly. As a parent, taking care of yourself and recovering properly from injuries is incredibly important, not just for your own sake but also for your family’s. That’s why I’m sharing some of my top strategies and supplements for injury recovery that have helped me and many others get back in shape after various injuries.

Specific Incremental Retraining

One of the most effective ways to recover from an injury is to gradually reintroduce movement and exercise to the affected area. This process is called specific incremental retraining, and it involves focusing on specific movements that were previously painful or difficult and gradually increasing the intensity and duration over time. For example, if you’re recovering from a knee injury, you might start with simple knee stretches and then gradually progress to more challenging exercises like lunges and squats. This type of retraining can help you rebuild strength and flexibility while reducing the risk of re-injury.

Stretching

Stretching is another crucial element of injury recovery and prevention, especially if you have tight or stiff muscles that are contributing to your injury. By stretching regularly, you can improve your range of motion, reduce stiffness, and help your muscles recover more quickly. Some of the best stretches for injury recovery include hip flexor stretches, hamstring stretches, and calf stretches. Make sure to stretch gradually and gently, and don’t push yourself beyond your limits.

Check out this article all about the benefits of stretching!

Supplements

In addition to exercise and stretching, certain supplements can also be incredibly helpful for injury recovery. Creatine, for example, is a popular supplement that can help boost muscle growth and improve strength. Collagen is another supplement that’s been shown to help promote joint health, reduce pain, and aid in healing and recovery. Omega-3 fatty acids and vitamin C are also important supplements that can support the healing process and reduce inflammation. Finally, Glutamine is another supplement with promising research in injury recovery. Let’s now take a closer look at these supplements:

Creatine

Creatine supplementation has been extensively researched and shows promising results in aiding recovery from various types of injuries. The supplement is known for enhancing muscle force recovery after eccentrically-induced muscle damage, and it could be effective at reducing severity or enhancing recovery from mild traumatic brain injury. Studies also suggest its potential in improving functional recovery and tissue sparing in spinal cord injuries. Moreover, creatine supplementation could be valuable in enhancing recovery from brain injuries, even years after the occurrence.

Collagen

Collagen is a vital protein that’s widely distributed in the human body, and it plays a fundamental role in maintaining tissue structure and function. As a primary component of connective tissue, it’s crucial in upholding the integrity of various bodily structures, including skin, tendons, ligaments, and bones. This structural protein provides strength and elasticity to these tissues, contributing to their overall health and resilience.

Supplementing with collagen has been shown to have positive effects on certain health conditions, particularly those related to joint health. A study published in the Journal of Cosmetic Dermatology found that collagen supplementation improved osteoarthritis-related symptoms. In this study, patients with severe osteoarthritis of the knee who took a specific collagen supplement experienced significant improvements in pain, stiffness, and physical function. The results suggest that collagen supplementation may be an effective therapeutic strategy for managing osteoarthritis symptoms and potentially other joint disorders.

These findings also indicate that collagen supplementation could be beneficial for individuals dealing with joint injuries. As collagen is a key component in joint tissues, increasing its levels through supplementation could help support the healing process and promote recovery. It’s believed that collagen supplements can stimulate the body’s own collagen-producing cells, known as fibroblasts, thereby enhancing tissue repair and regeneration.

Check out this article all about collagen!

Omega-3

Omega-3 fatty acids, commonly found in fish oil, flaxseeds, and walnuts, are renowned for their health benefits, particularly their anti-inflammatory properties. These fatty acids, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), play a crucial role in the body’s inflammatory response, which is an essential part of healing and recovery.

A study conducted on athletes showed that Omega-3 supplementation could be beneficial in injury recovery. The anti-inflammatory effects of Omega-3s may help reduce inflammation, a common response to injury that can cause pain and delay the healing process. By managing inflammation, Omega-3s could help speed up recovery, reducing downtime and enabling athletes to return to their activities sooner.

Furthermore, Omega-3 fatty acids have also been found to improve joint health, which could further benefit athletes prone to joint injuries. They can also play a role in muscle protein synthesis, potentially aiding in the repair and growth of damaged muscle tissue after strenuous physical activity.

Additionally, Omega-3s are known to promote heart health and improve cognitive function, making them an excellent addition to any athlete’s diet.Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high¹. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Moreover, Vitamin C plays a pivotal role in the enzymatic production of certain neurotransmitters, such as norepinephrine. Neurotransmitters are chemical messengers that transmit signals across nerve endings, helping regulate a wide array of bodily functions, from mood to muscle movement. Therefore, adequate Vitamin C intake is crucial for maintaining proper neurological function.

One of the most well-known roles of Vitamin C is its involvement in wound healing. It assists in the formation of collagen, a key protein that gives structure to skin, blood vessels, tendons, ligaments, and bones. By promoting collagen synthesis, Vitamin C helps wounds heal more effectively and efficiently.

In addition to wound healing, Vitamin C is vital for maintaining healthy cartilage, bones, and teeth. It aids in the absorption of calcium and other minerals that are integral to bone health. Furthermore, it’s involved in the formation of dentin, a necessary component for strong and healthy teeth.

Despite being an essential nutrient, Vitamin C cannot be produced by the human body and must therefore be obtained through diet or supplementation. Common sources include citrus fruits, strawberries, bell peppers, spinach, and kale.

Glutamine

Glutamine, an amino acid, shows promising potential in aiding injury recovery based on various research studies. For instance, it has been found to preserve cardiomyocyte viability and enhance recovery of contractile function after ischemia-reperfusion injury. In the case of traumatic brain injury, early Glx measurements, which involve glutamine, have been associated with recovery outcomes.

Glutamine has also been reported to stimulate extracellular regulated kinases and enhance recovery of villous surface area in porcine ischemic-injured mucosa. Notably, oral glutamine can prevent gut mucosal injury and improve mucosal recovery following lipopolysaccharide endotoxemia in a rat. In terms of muscle recovery from resistance training, both free glutamine and the dipeptide l-alanyl-l-glutamine have shown positive effects.

Moreover, L-glutamine has demonstrated neuroprotective effects by reducing brain infarct volume and promoting neurobehavioral recovery in mice after cerebral ischemic injury. Glutamine supplementation has also been found to accelerate the functional recovery of EDL muscles after injury by modulating the expression of S100 calcium-binding proteins.

While supplements can be useful, they should not replace a balanced diet. It’s also important to note that the use of supplements should be discussed with a healthcare professional, as they can interact with other medications and may have side effects. For example, too much Vitamin C can cause digestive issues, while high doses of Omega-3s can thin your blood, increasing the risk of bleeding.

Rest and Recovery

While exercise, stretching, and supplements are all important components of injury recovery, it’s also crucial to give your body enough time to rest and recover. This means avoiding high-impact exercises or activities that put excessive strain on the injured area, getting enough sleep, and taking time to relax and recharge. Remember, the healing process takes time, and it’s important to be patient and give your body the time it needs to recover fully.

Positive Mindset

Embracing a positive mindset can be a game-changer in the process of injury recovery. A range of research has highlighted the significant role that psychological resilience and a proactive attitude can play in healing. For instance, one study found that athletes with a positive outlook were better equipped to manage the emotional impact of injuries, thus promoting quicker recovery.

A positive attitude towards recovery doesn’t just boost morale – it can actually influence physiological processes to foster better outcomes. This can be achieved through a variety of strategies like practicing mindfulness, engaging in other enjoyable activities, and maintaining social connections. Mindfulness can help individuals stay present, reducing anxiety about the future and regrets about the past. Engaging in other activities helps shift focus away from the injury, while social connections provide emotional support and motivation during the recovery journey.

Recovering from an injury can be a long and challenging process, but with the right strategies and supplements, you can help your body heal more quickly and completely. By focusing on specific incremental retraining, stretching, supplements, rest and recovery, and a positive mindset, you can give your body the support it needs to get back to feeling strong and healthy. Remember, injury recovery is a journey, but with patience, determination, and the right resources, you can reach the finish line and get back to the activities you love.

For more amazing articles on health, wellness and supplementation click here!

Human Kinetics Journals The Journal of Neurosurgery American Journal of Gastroenterology MDPI NEJM ASPEN Journals BioMed Central Journal of Strength and Conditioning Research Journal of Cosmetic Dermatology National Institutes of Health Mayo Clinic
ASPEN Journals ↩
Journal of Neurotrauma ↩
Surgery ↩
Surgery ↩
Sports Medicine – Open ↩
Neuroscience & Therapeutics ↩
Histochemistry and Cell Biology ↩

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

DoctorShawn

22/Aug/2023

For many people, non-alcoholic beer represents the best of both worlds. They can enjoy the classic taste of beer without the lingering effects of alcohol on their body. However, is non-alcoholic beer actually healthy? Or is it simply a waste of money? In this article, we will explore the potential health benefits of non-alcoholic beer and break down whether or not it is a smart choice for your health.

Lowers Blood Pressure

Indeed, research has shown that non-alcoholic beer can have a beneficial effect on blood pressure. A study published in the Journal of Nutritional Biochemistry indicated that non-alcoholic beer decreased systolic blood pressure, suggesting that it can be a part of a healthy diet for those with cardiovascular risk (1).

The presence of polyphenols in non-alcoholic beer plays a significant role in these health benefits. Polyphenols are plant-based compounds known for their antioxidant properties. They help to combat oxidative stress in the body which is a key factor in the development of chronic diseases like hypertension.

Additionally, the absence of alcohol in non-alcoholic beer removes the diuretic effect commonly associated with alcoholic beverages. Alcohol can cause the body to lose more fluid through urine production, leading to dehydration which can increase the workload on the heart and raise blood pressure. By opting for non-alcoholic beer, this risk is significantly reduced.

It’s important to note that while non-alcoholic beer can contribute to a healthy lifestyle, it should not replace a balanced diet and regular exercise. These factors remain the cornerstone of maintaining optimal blood pressure levels and overall health.

Testosterone

Can Help with Exercise Recovery

Non-alcoholic beer can indeed serve as an effective post-workout recovery drink. After a strenuous workout, your body’s stores of glycogen, the stored form of glucose, are depleted. Consuming carbohydrates after exercise helps replenish these glycogen stores, promoting faster recovery and preparing the muscles for the next workout.

Non-alcoholic beer is a carbohydrate-rich beverage, which makes it a suitable choice for post-workout recovery. The carbohydrates in non-alcoholic beer are quickly absorbed by the body, providing immediate fuel to repair and rebuild muscles. This rapid absorption can help reduce muscle soreness and fatigue, enabling you to recover more efficiently from your workouts.

Moreover, non-alcoholic beer is high in electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining fluid balance in the body and are often lost through sweat during intense workouts. Replacing these lost electrolytes is essential to prevent dehydration and facilitate muscle function and recovery.

In addition to its hydrating properties, non-alcoholic beer also contains beneficial nutrients such as B vitamins, which play a role in energy production and muscle recovery. For instance, vitamin B12 aids in red blood cell formation, which is crucial for delivering oxygen to the muscles.

While non-alcoholic beer can contribute to post-workout recovery, it’s worth noting that it should not replace a balanced, nutrient-dense meal. Consuming a mixture of protein, carbohydrates, and healthy fats after a workout is vital for optimal recovery and muscle growth. Also, keep in mind that everyone’s nutritional needs can vary, so it’s important to listen to your body and adjust your intake accordingly.

May Reduce the Risk of Type 2 Diabetes

Non-alcoholic beer, containing key components like hops and barley, could potentially aid in reducing the risk of type 2 diabetes. This is primarily due to their capacity to increase insulin sensitivity, which is a crucial aspect of regulating blood sugar levels.

Hops, a primary ingredient in beer, are known to contain a variety of bioactive compounds, such as iso-alpha-acids, which are derived from the hops’ bitter acids during the brewing process. Some studies suggest that these compounds have a positive effect on glucose metabolism, improving insulin sensitivity and thus helping to regulate blood sugar levels. Insulin sensitivity refers to how responsive your cells are to insulin. Higher insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.

Barley, another primary ingredient in beer, is a rich source of dietary fiber, particularly beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to slow glucose absorption into the bloodstream. This slower absorption rate prevents spikes in blood sugar and insulin levels, thereby increasing overall insulin sensitivity.

Furthermore, barley contains a type of resistant starch that is not digested in the small intestine but instead ferments in the large intestine. This fermentation process produces short-chain fatty acids, which are thought to increase insulin sensitivity and may help lower blood sugar levels.

Can Be High in Calories

While non-alcoholic beer may have many potential health benefits, it is important to note that it can be high in calories. A typical non-alcoholic beer has anywhere from 50 to 150 calories per serving, which can add up over time. For those who are watching their weight, opting for a lower calorie beverage like seltzer water or tea may be a better option.

May Trigger Cravings

If you are someone who has struggled with an alcohol or addiction in the past, non-alcoholic beer may not be the best choice for you. Some people may find that drinking non-alcoholic beer can trigger cravings for alcohol, leading them to fall off the wagon. As a result, it is important to talk to your doctor or addiction counselor before incorporating non-alcoholic beer into your diet.

The question of whether non-alcoholic beer is healthy can be viewed from a positive perspective. Indeed, it offers several health benefits such as aiding in lowering blood pressure, bolstering exercise recovery, and potentially reducing the risk of type 2 diabetes. While it’s true that it can be higher in calories than some other beverages and could trigger cravings for those in recovery from addiction, moderation and balance are key. For many people, an occasional non-alcoholic beer can be a delightful addition to their diet without adverse effects. It’s all about understanding its nutritional content and how it fits into your overall health objectives and lifestyle. In essence, the decision to enjoy non-alcoholic beer can be a beneficial one when made with mindfulness and consideration of your personal health journey.

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … & Andres-Lacueva, C. (2014). Effects of alcohol and polyphenols from beer on atherosclerotic biomarkers in high cardiovascular risk men: a randomized feeding trial. Nutrition, metabolism and cardiovascular diseases, 24(1), 33-45. Link

DoctorShawn

08/Aug/2023

If you enjoy checking out the latest health craze on social media then you may have heard about the numerous benefits of borax. Borax, which is also known as sodium borate, is a white mineral compound that has been used for a variety of purposes for many years.

The “Borax Train”

The “borax train” is a recent trend that has emerged on TikTok, where users are claiming that consuming borax can help treat various health issues such as joint pain and swelling in the eyes and mouth. However, this trend is highly alarming and dangerous as borax is a cleaning product with no proven health benefits.

In fact, borax can be toxic and even lethal when ingested in high amounts. It can cause gastrointestinal issues, nausea, and other severe health problems. Despite these risks, some TikTok influencers are encouraging their followers to get on the ‘Borax Train’.

This blog will provide you with 5 reasons why you should not consume borax, as well as 5 perfectly safe uses for borax that you can start using today.

1. Borax is toxic:

Borax is a toxic substance that can cause serious health problems when ingested. Some of the symptoms of borax poisoning include nausea, vomiting, diarrhea, abdominal pain, and headaches. It can also cause reproductive issues, damage to the brain and kidney, and even death in extreme cases. The dangers of borax only increase when it is consumed in large quantities or over a long period of time.

2. Borax is not a food:

Despite some claims that borax is a natural and safe food additive, it is not intended for human consumption. While it may have some uses in cosmetic and household products, it is not recognized as a food or supplement by any health organizations.

3. Borax can be harmful to children:

Children are especially vulnerable to the toxic effects of borax because of their smaller size and developing bodies. Allowing children to come into contact with borax can put them at risk for serious medical problems.

4. Borax can be dangerous when handling:

Borax is also a skin and eye irritant that can cause redness, swelling, and even chemical burns when it comes into contact with the skin or eyes. It is important to always handle it with care and avoid inhaling it or getting it in your eyes or mouth.

5. Health risks during pregnancy:

Borax can be harmful to reproductive health, especially during pregnancy. It can harm the fetus and lead to developmental problems. Women who are pregnant or trying to conceive should avoid the use of borax.

Safe Uses for Borax

Despite the potential dangers of borax, there are still many great uses for this compound. Here are five safe and effective ways to use borax in your home and personal care routine:

1. All-purpose cleaner:

Borax can be used as a natural cleaning agent to clean counters, floors, and surfaces in your home. Simply mix borax with warm water, vinegar, and lemon juice to create an all-purpose cleaning solution that is both safe and effective.

2. Laundry booster:

Adding a tablespoon of borax to your laundry cycle can help eliminate tough stains and odors, leaving your clothes fresh and clean.

3. Silver cleaner:

Borax can be used as a silver cleaner by mixing it with water and vinegar to create a paste. It can remove tarnish and give back the shine to your silverware.

4. Pest control:

Borax can be used to kill ants, cockroaches, and other household pests. Simply sprinkle it in areas where pests are known to congregate.

5. Carpet cleaner:

Sprinkle borax on your carpet before vacuuming to help eliminate odors and freshen up your carpet. Borax may have some great uses when handled properly, but it is important to remember that it is not a safe substance to consume. Always be careful when handling borax and be sure to keep it out of the reach of children. If you are looking for safe and natural alternatives to borax, there are plenty of options available that can help you achieve the same great results without putting your health at risk.

DoctorShawn

01/Aug/2023

As we age, our bodies start to show signs of wear and tear. Our muscles weaken, our bones become brittle, and our metabolism slows down. However, there’s no need to accept these changes as inevitable. With the right strategies, you can become a bionic boomer – someone who defies the aging process and stays active, healthy and energetic well into your later years. In this article, we’ll explore the naturopathic exercise, diet and supplement strategies that can help you achieve this goal.

Exercise:

Exercise is crucial to maintaining a healthy body and mind, and it’s never too late to start. In fact, studies have shown that regular exercise can help to prevent and manage a wide range of age-related conditions, from heart disease and diabetes to arthritis and depression.

When it comes to naturopathic exercise, a combination of low-impact cardiovascular workouts, strength training and flexibility exercises is ideal. Some good examples include brisk walking, swimming, yoga and resistance band workouts. These forms of exercise are gentle on the joints, promote muscle strength and flexibility and improve circulation and cardiovascular health. Here’s an example of an approachable exercise routine to kickstart your bionic boomer body:

Workout Plan for the bionic boomer

Warm-Up:
- - March in Place: 5 minutes
  - Gentle Arm Circles: 10 circles forward and backward
Strength Training (2 times per week):
- - Seated Leg Extensions: 2 sets of 10 reps each leg
  - Chair Squats: 2 sets of 10 reps
  - Wall Push-Ups: 2 sets of 10 reps
  - Bicep Curls (using light weights): 2 sets of 10 reps
  - Overhead Press (using light weights): 2 sets of 10 reps
Flexibility Exercises (3-4 times per week):
- - Seated Hamstring Stretch: Hold for 20-30 seconds each leg
  - Standing Quadriceps Stretch: Hold for 20-30 seconds each leg
  - Overhead Tricep Stretch: Hold for 20-30 seconds each arm
  - Chest Stretch: Hold for 20-30 seconds
Cardiovascular Exercise (150 minutes per week, as recommended by the American Heart Association¹):
- - Walking, swimming, cycling, or any other low-impact cardio activity that can be done safely and comfortably. Aim to reach the target heart rate.
Balance and Stability (daily):
- - Heel-to-Toe Walk: 2 sets of 10 steps
  - Single-Leg Stands: Hold for 10 seconds each leg

Diet:

What you eat is just as important as how active you are when it comes to staying healthy and energetic in your later years. A balanced, whole-foods-based diet that’s rich in fruits, vegetables, lean proteins and healthy fats can help to reduce inflammation, boost cognitive function and promote heart and brain health.

Naturopathic principles recommend avoiding processed foods, refined sugars and artificial additives, and instead focusing on whole foods that are rich in antioxidants, vitamins, and minerals. Some good options include leafy greens, nuts and seeds, wild-caught fish, and high-quality grass-fed meats. Here’s an example of a dietary program for the aspiring bioic boomer:

Diet Composition for the bionic boomer:

Proteins: They are essential for muscle repair and growth. Include lean meats like chicken, turkey, fish, eggs, and plant-based proteins like lentils, chickpeas, and tofu in your diet.
Healthy Carbohydrates: Whole grains, fruits, and vegetables should be your primary source of carbohydrates. They provide energy and are rich in fiber, which aids digestion.
Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil. They help with the absorption of vitamins and are essential for brain health.
Calcium and Vitamin D: These nutrients are crucial for bone health. Dairy products, fortified plant milks, leafy green vegetables, and fatty fish are good sources.
Omega-3 Fatty Acids: These can help support joint health. Sources include fatty fish, flaxseeds, and walnuts.

Meal Suggestions for the bionic boomer:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Mid-Morning Snack: A handful of almonds and an apple.
Lunch: Grilled chicken salad with plenty of colorful veggies, dressed with olive oil and lemon juice.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Evening Snack: A small bowl of mixed fruit.

Eating Schedule: Aim for three balanced meals and two to three small snacks per day to keep your metabolism active and prevent overeating at meal times.

Coping with Cravings and Cheat Meals: It’s natural to have cravings. Instead of fighting them, find healthier alternatives that satisfy your cravings. For instance, if you’re craving something sweet, try having a piece of dark chocolate or a fruit instead of a sugar-laden dessert. Allow yourself a cheat meal once a week to enjoy your favorite foods in moderation.

Long-Term Maintenance and Lifestyle Changes:

Regular Exercise: Incorporate both strength training and cardiovascular activities into your routine.
Hydration: Drink plenty of water throughout the day.
Sleep: Ensure you get 7-9 hours of quality sleep every night.

Remember, it’s essential to consult with a healthcare professional before making major changes to your diet, especially if you have any pre-existing conditions.

Supplements:

While a healthy diet is the foundation of good health, sometimes we need an extra boost in the form of supplements. A naturopathic practitioner can help you identify the supplements that are right for your specific needs, depending on factors such as your age, gender, medical history, and lifestyle.

Some popular naturopathic supplements for promoting vitality and wellness in later years include omega-3 fatty acids, vitamin D, and antioxidants like CoQ10 and resveratrol. These supplements can help to reduce inflammation, improve cognitive function, and support brain and heart health.

Mind-body Techniques:

In addition to exercise, diet and supplements, mind-body techniques can also play an essential role in promoting wellness and vitality in later years. Practices like meditation, deep breathing, and tai chi can help to reduce stress, improve sleep, and promote mental clarity.

Conclusion:

Aging is a natural part of life, but it doesn’t have to mean a decline in health and wellbeing. With the right naturopathic strategies, you can unleash your inner bionic boomer and stay active, healthy and energetic well into your later years. By embracing a balanced, whole-foods-based diet, regular exercise, targeted supplements and mind-body practices, you’ll be able to reduce inflammation, improve cognitive function, prevent illness and feel youthful for years to come. So why wait? Start your bionic boomer journey today!

DoctorShawn

26/Jul/2023

A healthy body is necessary for a healthy mind, but often we forget that the reverse is also true. A healthy mind is the foundation for overall well-being. So it shouldn’t come as a surprise that maintaining a healthy brain is essential to living a fulfilling life. Much like our bodies, our brains need proper nutrition, exercise, and rest to function at their best. Supplementation can have a role in supporting a healthy brain routine. Here I have listed my top 10 supplements that you can incorporate into your routine for a healthier brain.

Omega-3 Fatty Acids

Omega-3 fatty acids, the unsung heroes of brain health, are stepping into the limelight. These essential fats, found in foods like fatty fish and flaxseeds, play a vital role in maintaining and improving brain function.

According to an intriguing study published in Cerebral Cortex, long-chain omega-3 fatty acids can improve brain function and structure in older adults, suggesting that these potent nutrients may be key to maintaining cognitive functions as we age.

But the benefits of omega-3 fatty acids go beyond just keeping our brains sharp. Research has shown that these powerful nutrients can help improve memory, attention, and even mood. Imagine being able to remember names, dates, and details with ease, or having laser-like focus when you’re working on a project. Even better, imagine feeling upbeat and positive, thanks to the mood-boosting benefits of omega-3s.

Not getting enough of these essential fats? The consequences could include cognitive decline and mood disorders. But don’t worry, it’s easy to get your daily dose of omega-3s. Foods rich in these fats include fatty fish like salmon and mackerel, flaxseeds, chia seeds, and walnuts. Incorporating these into your diet can be as simple as adding a sprinkle of chia seeds to your morning smoothie or enjoying a delicious salmon fillet for dinner. However, for those who may not get enough from their diet, supplements are a viable option. 2-4 grams of Omega-3 fatty acids is a good therapeutic dose.

Lions Mane

Lions Mane mushroom, a unique variety of medicinal fungi, has been gaining attention in the health and wellness sector for its potential cognitive and mood-boosting benefits. This edible mushroom, which has a striking appearance reminiscent of a lion’s mane, is believed to possess potent anti-inflammatory and antioxidant properties, which may contribute to improved brain function.

Research into the cognitive benefits of Lions Mane mushroom is promising. Various studies have pointed towards its potential to stimulate the growth of new brain cells, a process known as neurogenesis. For instance, a study published in 2019 found that Lion’s Mane decreases inflammation, potentially helping to relieve depression and anxiety¹. Another research article highlighted the mushroom’s ability to improve memory and boost brain cell growth.

The mushroom owes these benefits largely to two chemicals it contains: hericenones and erinacines. These compounds are believed to accelerate the growth of brain cells. Furthermore, the mushroom is often referred to as “the smart mushroom” due to its reported ability to enhance memory, focus, and clarity.

As for dosage, there isn’t a universal recommendation, as the ideal amount may vary based on several factors, including age, health status, and the specific reason for consumption. However, many supplement brands offer Lions Mane extract in capsule form, making it easy to incorporate this powerhouse mushroom into your wellness routine. 1-2 grams per day is a good therapeutic dose. For more information check out my article on Lions Mane.

Ginkgo Biloba

For centuries, the leaves of the Ginkgo biloba tree have been used in traditional medicine. Today, science is beginning to unlock the secrets behind this ancient remedy, revealing its potential to enhance cognitive health.

A number of clinical trials and studies have explored the effects of Ginkgo biloba on cognitive function, with promising results. One such study published by Frontiers in Pharmacology found that participants undergoing treatment with Ginkgo biloba extract showed improvements in cognitive function. This suggests that Ginkgo biloba may have the potential to enhance memory, focus, and mental clarity.

Ginkgo biloba contains high levels of flavonoids and terpenoids, antioxidants that provide a defense against damaging free radicals. By protecting our brain cells from oxidative stress, Ginkgo biloba helps maintain the health of our neurons, which are crucial for cognitive function.

A study published in the Journal of the American Medical Association revealed that Ginkgo biloba could potentially play a role in preventing dementia². This highlights the supplement’s potential not just for enhancing cognitive function in the short-term, but also for maintaining cognitive health in the long run.

While the research is promising, it’s important to remember that supplements should be used responsibly. Based on the current scientific research, a dosage of 120 to 240 mg of Ginkgo biloba extract per day, divided into two or three doses, is considered safe and effective for cognitive health benefits. However, always consult your healthcare provider before starting any new supplement regime.

Adding Ginkbo biloba to your daily routine is simple. The extract is available in various forms, including capsules, tablets, and teas. Consider taking your Ginkgo biloba supplement in the morning with breakfast to kick-start your cognitive function for the day.

Curcumin

Curcumin has been a staple of traditional medicine for centuries, revered for its potent anti-inflammatory and antioxidant properties. But how does it benefit our brains?

A groundbreaking study published in the American Journal of Geriatric Psychiatry investigated the effects of curcumin on cognitive function in adults aged between 50 and 90. Participants who took 90 mg of curcumin twice daily showed significant improvements in memory and attention abilities, compared to those who received a placebo. This is promising evidence that curcumin could be a powerful ally in maintaining cognitive health as we age.

In addition to boosting memory and attention, curcumin also offers protective benefits for the brain. A study published in the journal Antioxidants found that curcumin’s antioxidant activity helps to combat oxidative stress, a key factor in cognitive decline. By neutralizing harmful free radicals, curcumin can help preserve neuron integrity and function.

But the advantages of curcumin extend beyond its antioxidant capabilities. It’s also a potent anti-inflammatory agent. Chronic inflammation has been linked to numerous cognitive disorders, including Alzheimer’s disease. Research published in the Journal of Alzheimer’s Disease found that curcumin could reduce markers of inflammation in the brain, potentially slowing the progression of these debilitating conditions.

So, how can you incorporate this golden spice into your daily routine? Curcumin supplements are a convenient and effective way to reap the cognitive benefits of this potent compound. While curcumin is safe for most people, it’s always wise to consult your healthcare provider before starting a new supplement regimen.

Rhodiola Rosea

Rhodiola Rosea, often referred to as Roseroot or Golden Root, is a plant native to the cold regions of Europe and Asia. It has been used for centuries in traditional medicine, particularly in Russia and Scandinavian countries, for its adaptogenic properties – its ability to help the body adapt to stress. But today, we’re diving deep into another exciting facet of this plant: its cognitive benefits.

A number of clinical trials and studies have explored the effects of Rhodiola Rosea on cognitive function, revealing promising results. A study published in the International Journal of Sports Nutrition and Exercise Metabolism suggested that Rhodiola Rosea ingestion could potentially improve cognitive function. This suggests that Rhodiola Rosea may have the potential to enhance memory, focus, and mental clarity.

In addition to boosting cognitive performance, Rhodiola Rosea is also known for its dual action of cognitive stimulation and emotional calming, which creates benefits for both immediate cognitive and memory performance and the long-term preservation of brain functions. This means that not only can it give your brain a quick boost, but it may also help maintain its health over time.

Moreover, a research article published in Phytotherapy Research assessed the effects of Rhodiola Rosea on cognitive function, stress, anxiety, and other mood symptoms. The study concluded that Rhodiola Rosea appears to have an adequate safety and tolerability profile, with a positive benefit-risk ratio.

So, how can you incorporate this powerful herb into your daily routine? Rhodiola Rosea is available in various forms, including capsules, tablets, and teas. However, always consult your healthcare provider before starting any new supplement regime. Based on current scientific research, a dosage of 200-600mg per day is considered safe and effective for cognitive health benefits.

Vitamin B Complex

B-complex vitamins, which include eight water-soluble vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), work together to support brain function.

Research suggests that B-complex vitamins can have a significant impact on cognitive health. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found potential mental benefits from supplementation with a high-dose, B-complex multivitamin/mineral supplement.

Another study published in Phytotherapy Research found that a formula of methylated B-complex vitamins showed modest improvements in mood and mental health. This suggests that B-complex vitamins may help reduce stress, improve mood, and ultimately enhance cognitive function.

Moreover, a study in the Journal of Alzheimer’s Disease highlighted the potential role of B-complex vitamins in preventing cognitive disorders. The research indicated that B vitamins play central roles in the metabolism of neurotransmitters, which are crucial for cognitive function.

So, how can you incorporate these brain-boosting vitamins into your daily routine? While B-complex vitamins are available in supplement form, they can also be found in a variety of foods. These include whole grains, beans, peas, nuts, eggs, dairy products, meat, and leafy greens.

When it comes to dosage, it’s always best to consult with a healthcare provider. However, a typical supplemental dose ranges from 1-25 mg per day for each of the B vitamins, according to the National Institutes of Health.

Magnesium

Recent research underscores the importance of magnesium for brain health. A study published in the Journal of Alzheimer’s Disease found that a higher intake of magnesium is associated with a reduced risk of cognitive impairment.

Magnesium is involved in over 300 biochemical reactions in our bodies, including several that pertain to brain function. It aids in transmitting nerve signals and promotes the plasticity of synapses, which are critical for learning and memory.

Moreover, magnesium is vital for maintaining the health of our neurons. A deficiency in this mineral can lead to neuronal damage, which could potentially lead to memory issues and other cognitive impairments.

The recommended daily allowance (RDA) for magnesium varies by age and sex, but general guidelines suggest an intake of 310-420 mg for adults. While it’s possible to get sufficient magnesium through a balanced diet, supplementation can be beneficial for those who aren’t meeting their needs through food alone.

Phosphatidylserine

Phosphatidylserine is particularly abundant in the brain, where it participates directly in key signaling pathways. It supports the formation of short- and long-term memory, the ability to create new memories, and the ability to learn and recall information.

Recent research underscores the importance of phosphatidylserine for cognitive health. A study published in the Journal of Alzheimer’s Disease suggested that dietary supplementation of phosphatidylserine could improve brain function. This compound also stimulates the release of dopamine, a mood regulator, and increases the production of acetylcholine, necessary for learning and memory.

So, how can you incorporate this brain-boosting nutrient into your life? Phosphatidylserine supplements are available over the counter in capsule or powder form. While the dosage can vary depending on individual needs, a common recommendation is 100 mg three times a day. Always consult with a healthcare provider before starting any new supplement regimen.

In addition to supplementation, phosphatidylserine can also be found in certain foods, including soy, white beans, egg yolks, chicken liver, and beef liver. Incorporating these foods into your daily diet can provide additional support for cognitive health.

Creatine

Creatine, a compound naturally produced in our bodies and found in dietary sources like meat and fish, is often associated with muscle growth and energy production. However, recent research suggests it also plays a significant role in cognitive health.

A study published in Psychopharmacology found that creatine supplementation had a significant positive effect on both working memory and intelligence, both tasks that require speed of processing. This indicates that creatine can enhance cognitive function, making it a valuable supplement for those looking to boost their mental prowess.

But how much creatine should you take? While the optimal dosage can vary based on individual needs and health status, a common recommendation for cognitive health benefits is 5 grams per day. It’s important to note that while creatine is generally safe for long-term use, it’s always best to consult your healthcare provider before starting any new supplement regimen.

Furthermore, creatine supplements are most effective when taken consistently. Some people may experience mild side effects such as stomach discomfort or muscle cramps. These can often be mitigated by taking the supplement with a meal or spreading the dosage throughout the day.

Incorporating creatine into your routine could be as simple as mixing a scoop of creatine powder into your morning smoothie or post-workout shake. Remember, consistency is key when it comes to reaping the cognitive benefits of this powerful supplement. For more information check out my article on Creatine.

Vitamin D

Vitamin D, often referred to as the “sunshine vitamin,” plays a fundamental role in our brain health. But how exactly does this nutrient support our cognitive function?

Vitamin D aids in the function of neuronal and glial tissues, which are essential components of our nervous system. Furthermore, it has been shown to influence the synthesis of neurotrophins, growth factors that aid neuron survival and function, contributing to cognitive preservation.

However, maintaining adequate levels of vitamin D is crucial. A study published in the Proceedings of the Nutrition Society found that low levels of vitamin D were associated with cognitive impairment. This indicates that insufficient intake or absorption of vitamin D may negatively impact cognitive function.

The good news is, vitamin D supplementation could offer a solution. Research has suggested that maintaining optimal levels of vitamin D could help in preventing cognitive decline. A systematic review published in Aging Research Reviews found that vitamin D supplementation had a significant positive effect on cognition, particularly in individuals with low vitamin D levels.

So, what’s the recommended dosage? While individual needs can vary based on factors like age, sex, and geographical location, a general guideline suggests an intake of 600-800 IU (15-20 mcg) per day for adults, according to the National Institutes of Health. It’s important to consult with a healthcare provider before starting any new supplement regimen. For more information check out this article on Vitamin D.

No matter what age we are, it is essential to take care of our brains. Using supplements can be a safe and effective way to support brain function and maintain its health. However, supplements should not replace a well-balanced diet or prescribed medication. Remember to consult your healthcare provider before starting any supplement. So, grab your supplements and let’s keep our brains healthy for a better tomorrow!

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