Category: Health

Finding the right gut health supplements can be tricky. To help with your decision, here are our top picks.

If you are noticing some signs of poor gut health, you might be on the hunt for supplements that can perk up the health of your gut. Well, you are in for a treat as we are going to share top gut health supplements to add to your routine. But first, let’s discuss what is a gut microbiome.

What is the Gut Microbiome?

Gut Microbiome is essentially a term that is used for microorganisms living within your intestines. Every single human being has nearly 200 different kinds of bacteria in their digestive tract. While some of these microorganisms can be detrimental to our health, others can be incredibly beneficial and necessary for a happy and healthy body. A large variety of bacteria in your gut will minimize conditions like diabetes, psoriatic arthritis, and inflammatory bowel disease.

Impact of Gut Microbiome on Your Health

The medical community has always been fascinated by the complexity of the gut and its importance for human health. Several types of research have found a link between gut health, immunity, mental health, autoimmune diseases, endocrine disorders, gastrointestinal disorders, cardiovascular disease, and cancer. Higher diversity in gut bacteria translates to improved physical health. While more research is still required on the subject, the importance of gut health cannot be denied.

Signs of an Unhealthy Gut

High-stress levels, lack of sleep, a diet that contains highly processed food, taking antibiotics, and various other factors can damage your gut health. As a result, your immune function, hormone levels, weight, and disease development will be impacted.

Best Gut Health Supplements 

To counter all these problems, you need to incorporate Gut Health Supplements into your routine. Let’s discuss some of the best options:

Probiotics

Probiotics are a very gut-friendly bacterium. They essentially contain living organisms, mainly one kind of yeast. These mimic good bacteria found in your gut and are used to treat GI problems and as a digestive health booster. Probiotics are immensely helpful for relieving diarrhea and treating symptoms associated with irritable bowel syndrome.  It is best to add them to your milk and sugar. It is generally a great practice to incorporate probiotics into your daily routine.

DGL (Licorice)

DGI is very helpful for cooling heartburn and acid reflux, essentially any symptoms of indigestion. The uses are backed by scientific evidence. However, licorice can also have negative effects, especially when used in its purest form. DGL is a specific extract of licorice that generally doesn’t have any side effects. However, pregnant and lactating women shouldn’t consume it without consulting their doctor first.

Peppermint Oil

If you struggle with IBS, peppermint oil will work wonders for you. Studies suggest that peppermint oil will worsen the swelling and pain that is accompanied by IBS. They come in enteric-coated capsules that don’t get dissolved by the stomach and directly pass through to the small and large intestines. That is where the oil is released and it works its magic.

Chamomile

Most of us think of Chamomile as a very soothing tea. Naturalists love using chamomile to treat a variety of different stomach-related issues; colic, nausea, and upset stomach to name a few. It is also immensely beneficial for people struggling with insomnia and anxiety. If you are allergic to ragweed, I would suggest using chamomile with caution because you might be allergic to this one too.

Ginger

Think of ginger as the ultimate comfort for your stomach. I am sure you have heard of women using ginger to relieve nausea and vomiting during pregnancy. Ginger comes in different capsules, tablets, and freshly cut roots. It is very safe when consumed in small amounts.

L-Glutamine

This one is the ultimate intestinal helper. L-Glutamine works wonders when it comes to supporting intestines and other organs. Certain experts believe that supplemental L-glutamine helps relieve diarrhea, and infections, and even fight stress. It can also assist your body in better absorption of certain nutrients. People who are getting cancer drugs, have a part of their intestines removed, or those dealing with unfriendly bacteria in their gut will find L-glutamine immensely helpful.

Psyllium

Psyllium is a commonly found ingredient in bulk laxatives, thanks to its high fiber content. It works by absorbing extra water in the intestines. Essentially your stool will be less bulky and you will be easily able to pass it through your intestines. You will be able to bid farewell to constipation. If you are allergic to pollen, it is best to ask your doctor prior to taking psyllium.

Artichoke

Artichoke leaf extract works wonders to relieve the symptoms of indigestion. If used on a daily basis, the extract seems to minimize gas, nausea, abdominal pain, and vomiting. If you have IBS or are dealing with abdominal pain, artichoke will work wonders for you. If you are allergic to ragweed and related pollens, it is best to exercise caution.

Always Check in with Your Healthcare Provider

As dietary supplements are not strictly regulated by the Food and Drug Administration, you won’t be guaranteed quality, safety, or efficacy. Always read the label prior to its use especially if you are pregnant, lactating, or are allergic to certain ingredients.  It is best to check with your GP prior to introducing any new supplement into your routine.

Final Takeaway

The human gut is very complex. While the research is ongoing, it seems quite clear that gut microbe will impact your overall health. A healthy gut will lead to stronger immunity, heart health, brain health, improved mood, healthy sleep, effective digestion, prevents cancers, and autoimmune diseases.

Lifestyle and positive changes will not only impact your gut health but also improve your overall well-being. We hope you found this post informative. If you have tried any of these supplements before, let us know how they worked for you.

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Can low testosterone cause anxiety? Read further to find out.

Surely, most men are quite intuned with their biological clocks. A lot of men experience a decline in their physical capabilities around middle age. This time period can be anywhere from the late thirties to the seventies. During this point, men start to lose their muscle tone and start gaining fat. Most men don’t like to admit it but they might experience less zest for intimate moments.

All of these changes are expected as men age. Although, most of them are unwelcomed. These changes can be attributed to low testosterone levels which decrease with age. It happens to all the men. However, some men have low testosterone levels as compared to others. If that’s the case, other problems such as erectile dysfunction, mood swings, depression, and anxiety can also occur.

Research shows that men with lower testosterone levels than normal and those entering their middle age are at an increased risk of depression and anxiety. Low levels of testosterone levels coincide with an increased risk of depression and anxiety. The silver lining in all of this is treating hypogonadism will have an improved effect on your mental health.

In the modern-day, millions of people are battling mental health issues. The same is the case with low testosterone levels. That is the reason researchers are analyzing the potential relationship between the two.

How Testosterone Affects the Body and Mind?

In order to understand how your mind and body work, it is important to know that testosterone is an androgen that is associated with the testicles and pituitary gland. This hormone is responsible for a lot of good feelings and responses in men and women. For men, it is a source of muscle tone, strength, sex drive, bone density, body fat distribution, and sperm production. Low levels of testosterone translate to an increased risk of ED, obesity, diabetes, osteoporosis, heart disease, low libido, depression, and anxiety.

Testosterone is a neuroactive hormone. It has a significant effect on the functionality of your central nervous system. It can lead to mood swings, stress, depression, and anxiety. These have been approved by science. Several animal studies show that increased testosterone coincides with increased serotonin known as the happy hormone. It makes great sense from a biological perspective.

Can Low Testosterone Lead to Anxiety or Depression?

Your age might have an outsized effect on whether low levels of testosterone can lead to depression and anxiety or not. It is important to understand that low T levels are not always associated with age and can occur at any point. Although, it typically happens to middle-aged or older men. Most men with Low T levels showcase various symptoms of depression and anxiety. A study done in Toronto indicated that men who were diagnosed with depression had lower amounts of bioavailable testosterone and lower T throughout their bloodstreams.

Another study done in Washington indicated that nearly half of the men dealing with borderline average T levels also struggle with depression. As per a study published by Psychology Today, some depressed men who don’t have a family history of depression and anxiety deal with hypogonadism. Figuring out which one of these two problems rose first is a difficult task. Low T, depression, and anxiety share the following symptoms: fatigue, anxiety, irritability, lack of focus, difficulties with memory, insomnia, and low libido. The only difference between mental health problems and low T levels is weight gain and loss of muscle mass which are mainly associated with low levels of testosterone.

On the other hand, people dealing with depression and anxiety mainly report physical problems like headaches, body aches, and a fast heartbeat. It is very important to distinguish between the two. Hence, it is important to consult your doctor and get a potential screening done for both.

Treating Low Testosterone and Depression/Anxiety

If the potential symptoms and causes are shared between your mental health challenges and low testosterone levels, the treatments might overlap as well. However, it is not always the case. For instance, certain anti-depressants lower testosterone levels and result in sexual dysfunction. On the other hand, testosterone replacement therapy is a very effective option to fight both hypogonadism and depression, and anxiety.

After reviewing 27 clinical trials, it was concluded that men who underwent TRT treatment showed significant improvements in the symptoms of depression and anxiety as compared to the control group that was treated with placebo.

Moreover, the review suggests that TRT is hands down one of the most effective treatments for depression in middle-aged men who had lower testosterone levels. It is important to note that TRT is more effective in men dealing with less severe depression.

Through these studies, we can conclude that a combination of TRT along with certain drugs dedicated to improving mental health can greatly improve the quality of life for men dealing with depression and anxiety. With that being said, a complete physical examination and blood work are necessary to make the final call for men dealing with Low T or depression and anxiety.

It is also important to know that men undergoing TRT won’t start to see positive results for quite some time. This time period varies between 2 weeks to three months for most men. Moreover, TRT is not the only viable method to increase testosterone levels. Synthetic T can also be administered with the help of an injection or less invasive means; cream, skin patch, or a gel.

On the other hand, treatment for depression and anxiety can be quite varied; group/individual/couple therapies, cognitive behavioral therapy, meditation, prescribed medication, or a combination of the above.

Final Takeaway

While low testosterone levels can induce depression and anxiety in men, it is not the only cause. Sometimes, fixing low T will automatically fix mental health challenges. However, in some cases, these two conditions have to be treated separately. There are times when men with high levels of testosterone also experience depression and anxiety.

Hence, the best way to determine the ideal treatment is to visit your doctor and get a proper diagnosis. I hope you found this article helpful. If you have any further questions, reach out to us.

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Do you want to know how to increase serotonin? Here’s a helpful guide to follow and tips to keep in mind.

Serotonin is a neurotransmitter, or chemical messenger, that helps many processes throughout your body. From boosting your mood to improved digestion, the benefits are endless. Some of the most promising benefits included:

• Improved sleep cycle.
• Regulated circadian rhythms.
• Improve memory and learning.
• Promote feelings of positivity and prosocial behavior.
• Improved mood.
• Great digestion.

Signs of a Low Serotonin

Some of the symptoms of low serotonin include:

• Feeling anxious and depressed.
• Being irritable or aggressive.
• Extreme fatigue.
• Trouble sleeping.
• You feel impulsive.
• Decreased appetite, nausea, and digestive issues.
• You crave carb-heavy foods and sweets.

All in all, having low serotonin will not work in your best interest. Luckily, there are ways to increase serotonin which we are going to discuss in this article.

Without further ado, let’s get started.

Hop Out in the Sunshine

Sunshine is an amazing source of vitamin D. Your body starts producing vitamin D as soon as it comes in contact with the sunshine. It can boost your mood and can truly alleviate your serotonin levels. Research shows that spending about 10 to 15 minutes in the sunshine will have a significant impact on your levels and moods. If you live in an overcast climate, investing in a light therapy box works wonders for increasing light exposure.

Eat Your Carbs

I am sure all of you will love this one. Carbs have a bad reputation but consuming nutrient-dense carbohydrates are important for your health. Carbohydrates give your body the right dose of energy, take tryptophan to the brain which is responsible for serotonin production. Stay clear of processed carbs like sugary desserts and salty snacks as they will have the opposite effect and make you feel sluggish. Incorporate nutrient-dense sources such as whole grain bread, pasta, and vegetables into your diet.

Eat the Right Foods

You are what you eat and foods can make a lot of difference in your serotonin levels and how you feel about yourself. Some great options include eggs, pineapple, cheese, tofu, salmon, nuts, seeds, and turkey. If you are eating very unhealthy, start by incorporating more good foods instead of eliminating the bad ones. That is a really great way to kick start your health.

Exercise on a Regular Basis

A consistent exercise routine is linked with improved sleep and better mood. Both these factors work well to reduce anxiety. Regularly moving your body increases endorphins and helps your brain become more adaptive to serotonin. For women who have experienced depression and anxiety, exercising will be a huge mood booster. It is not wise to exercise for two hours one day and then avoid exercising for the rest of the week. Start slow but be consistent with your exercise plan.

Try a Supplement

Incorporating foods that are high in amino acid tryptophan will increase your serotonin levels. You can find amino acid tryptophan in salmon, eggs, seeds, nuts, spinach, and soy products. If you are struggling to get a healthy level of tryptophan in your daily diet, you can always go the supplement route. A 5-HTP supplement can be very beneficial. Before starting a new supplement, make sure to tell your provider if you are taking any prescription medication, OTC medication, vitamins, herbal remedies, or supplements. If you are allergic to a particular ingredient in a conventional serotonin-boosting supplement, you can always try compounding medication.

Massage

Massage therapy is relaxing for a reason and is known to increase serotonin and dopamine (which is another mood-boosting neurotransmitter). It does not help to decrease cortisol levels but boosts the happy chemicals. You can opt for a licensed massage therapist or simply ask a family member or a friend to do it for you. A study was done on 84 pregnant women struggling with depression. Half of the women received 20 minutes of massage therapy from their partner twice a week and reported that they felt less depressed and anxious along with higher serotonin levels.

Mood Induction

If you are in a bad mood, it will decrease your serotonin levels. On the other hand, if you are in a good mood, it can increase your serotonin levels. Mood induction works wonders to increase serotonin in your brain. Think of something you actually like or enjoy doing and your mood will improve significantly. Here are a few things you can try:

• Visualize a happy moment from your life.
• Think about a positive experience you have had with your loved ones.
• Look at pictures and videos that make you happy; your pets, babies, your favorite vacation spot, and close friends.
• Try deep breathing and visualize something that brings you peace.

Moods are very complicated and it is not always easy to change your mood. Sometimes, engaging you’re your mind in a positive direction can redirect your thoughts and can be a huge mood booster.

When to Seek Help?

If you are looking to increase serotonin to improve mood-related symptoms including depression and anxiety, incorporating the above-listed methods might not be enough.

Some individuals have lower serotonin levels due to their brain chemistry and there isn’t anything you can do on your own to help the situation. Moreover, mood disorders involve a mixture of brain chemistry, genetics, environment, and a variety of other factors. If your symptoms have started to impact your day-to-day life, reach out to a therapist.

Based on your symptoms, you might be prescribed a selective serotonin reuptake inhibitor or any other type of anti-depressant. These medications help your brain from reabsorbing serotonin. This treatment is generally recommended for a few months till you learn to manage your condition. In some cases, you will be prescribed compounding medication if the conventional medication doesn’t suit you.

Final Takeaway

Serotonin is an important neurotransmitter that affects nearly everything from your mood to your bowel movements. If you are hoping to boost serotonin, follow the tips mentioned in this article or reach out to a professional.

Disclaimer: Please note that this article is for informational purposes only and should not be substituted for medical advice.

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Interested in learning about healthy habits to start in 2022? Read further on for all the helpful details to know.

It’s that time of the year again when we all are super excited to make resolutions and are fairly quite positive and hopeful about the next year. One thing which is universal on all of our vision boards and goals is getting healthier and adopting habits that work with our mental and physical wellbeing.

One thing which most of us get wrong is having unrealistic expectations of ourselves. That is why we end up losing sight of our goals halfway.

In this article, we will share certain healthy habits that you can incorporate into your life. Take it as an inspiration and feel free to add and subtract to these habits as you go.

What are Healthy Habits?

As per the definition of Medical Dictionary, ‘A behavior that is beneficial to one’s physical or mental health, often linked to a high level of discipline and self-control. Examples good habits Regular exercise, consumption of alcohol in moderation, balanced diet, monogamy, etc’

Healthy Habits to Start in 2022

Without further ado, let’s get started:

Adopt a Positive Mindset

Let’s start with the mind. While failure is an inevitable part of life, you need to embrace it rather than being discouraged and developing a negative mindset. Positivity in just about any aspect of your life can go a long way on your journey towards becoming a better version of yourself.

There are plenty of exercises and stress relieving activities you can adopt in the upcoming year to help you achieve a more positive outlook on life. For starters, start meditating for 10 to 15 minutes a day, get therapy, journal and you will be in a far better mental space.

Prioritize Self-Care

One might get lost in the hustle and bustle, chasing productivity and meeting deadlines; all of which can lead to ignoring one’s self. Try to adopt a simple but effective self-care routine. It could be as small as brushing your teeth daily, to a bit more progressive as learning a new useful skill, adopting a skincare routine, taking daily baths, deep breathing, relaxing walks, taking some time off, spending time with your family and friends and anything that adds to your pleasure! All kinds of self-care fall under the umbrella of healthy habits that you can pick up this New Year.

Make Exercising a Part of Your Routine

Exercise is something that needs to be an important part of your daily routine. If you need a motivational boost to work out; what better way to do it than make it your New Year’s resolution. Physical activity can be incorporated in tons of different forms. Consider cycling, going to a gym, aerobics, yoga, walking, jogging, sprinting, dancing, and anything that you enjoy.

The key to youth is playing. An exercise that you cannot stand will produce stress hormones in your body rather than benefit your health. Find something that you enjoy and see it transform your health.

Make Lists

There are plenty of things on all our minds that we wish to accomplish. The hustle and bustle of modern-day life can be quite distracting. A very simple, easy yet effective habit to adopt is making to-do lists for every single day.

Doing so can help you keep track of your errands for the day. It also gives you a sense of accomplishment once you tick them off of the prepared list. All you need is a notebook and a pen (or phone notes if you are a digital person) and some getting used to. You will surely see an improvement in your productivity levels over time.

It is one of the best mental health habits to adopt.

Keep Hydrated

You have heard it before and you will hear it again; keep yourself hydrated at all times. Aim at drinking 8 glasses of water a day. If you can’t drink plain water, you can add lemon, fruits, and veggies to spice it up. Keep a water bottle with you at all times and sip it throughout the day.

Include fruits and vegetables into your diet as it adds vitamins, minerals and adds the much-needed hydration.

Cut Back on Sugar

Luckily, we live in a time when there are plenty of healthy alternatives to sugar. You can easily make your favorite deserts, minus all the sugar. Sugar not only leads to unhealthy weight gain but can create a variety of health issues for you; diabetes being the top one.

You don’t have to go cold turkey. Start making the switch slowly and steadily. It is important to not feel deprived. Otherwise, you will end up binging. Be kind to yourself. If you crave a slice of cake, eat a bite instead of the entire slice and you will be good to go.

Pay Attention to Your Sleeping Patterns

It is important to get 8 hours of sleep every single day. The time and quality of sleep also matter. It is best to go to bed early and wake up early as well. If you are sleeping through the day, and stay awake at night, you will feel sluggish throughout the day.

Establish a wind-down routine for yourself. Avoid using technology, 2 to 3 hours before your bedtime. Play calming music, read a book, do your skincare and oral hygiene routine, and try breathing exercises before sleeping. All these things help with relaxation and lead to an improved quality of sleep.

Nothing Beats a Balanced Diet

One of the best things you can do for your physical, mental, and spiritual health is eating well-balanced meals almost every day of your life. There can be occasional treat days, meals, and vacations. But, for the most part, stick with healthy food choices.

You will see a huge improvement if you decide to be conscious about your food choice. Make sure to consume complex carbs, proteins, healthy fats, minerals, and vitamins for your everyday meals.

Final Takeaway

Health is not all about looking good and eating healthy. There are a lot of factors that go into your overall well-being. Make sure to pay attention to each area of your life and you will be good to go.

If you have the unique healthy habits to start and accomplish, leave them down in the comments section below. May you have a great new year!

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How long am I contagious? If this is your question, here is what to know about the common viruses.

During the cold winter months, we all are very conscious about protecting ourselves from cold and flu. COVID-19 has proven to be a major blow and led most of us to think how long are we contagious after catching a cold, flu, cough, or bronchitis?

In this article, we are going to discuss exactly that so you can protect yourself and your loved ones. Without further ado, let’s jump straight into the guide for common viruses.

Common Cold

Common cold refers to the viral infection of the nose and upper respiratory tract. It is super annoying, irritating but is typically quite harmless. There are many different kinds of viruses that can lead to a common cold.

Most healthy adults get at least two to three colds per year. Infants and children are more prone to getting colds. Most people recover from a common cold in about 10 days’ time frame. If you smoke, symptoms might last longer. Most people don’t need any medical attention. However, if symptoms start to get progressively worse, see your doctor.

• • • Most Contagious? It is most contagious within the first 48-72 hours
    • How Long Could You Be Contagious? Most people are contagious for up to 2 weeks after contracting a cold.
    • How does It Spread? Hand contact and droplets in the air are two prime ways of spreading of the common cold.

How Can You Avoid Infecting Others?

• • • Always cough/sneeze into your elbows instead of your hands.
    • Try to stay by yourself until your symptoms improve.
    • Keep your hands washed and sanitized at all times.

Flu

Flu aka Influenza is a viral infection that attacks your nose, throat, and lungs, essentially your respiratory system. Most people don’t have to take any medications for it. However, sometimes it can lead to serious complications.

If you have flu, you might experience at least one or all of these symptoms; fever, chills, cough, sore throat, runny/stuffy nose, muscle/body aches, headaches, fatigue, and vomiting, and diarrhea (a rare symptom). Most of the people who encounter flu will recover in less than 2 weeks.

• • • Most Contagious? You will be most contagious within the first 48 hours.
    • How Long Could You Be Contagious? You can be contagious for up to 10 days after encountering the flu.
    • How Does It Spread? Coughing/sneezing are the primary ways how flu spreads.

How Can You Avoid Infecting Others?

• • • Stay on top of your hygiene and keep yourself very clean at all times.
    • Cough and sneeze into your elbow instead of your hands.
    • Try to stay out of social gatherings until your symptoms improve.
    • Keep your hands clean at all times and use a sanitizer.

Sore Throat/Strep

Strep throat is a bacterial infection. As evident from the name, it makes your throat feel sore and scratchy. It is most common in children but can affect people of all ages. Some of the common symptoms include throat pain, trouble swallowing, swollen and tender lymph nodes, red and swollen tonsils.

• • • Most Contagious? Sore throat is most contagious within the first 48-72 hours.
    • How Long Could You Be Contagious? If left untreated, you can be contagious for at least two to three weeks. If you have started taking antibiotics, you can be contagious for 24 to 48 hours after you start the treatment.
    • How Does It Spread? It spreads through nasal mucus/discharge and saliva.

How Can You Avoid Infecting Others?

• • • Do not come in close contact with others.
    • Do not share your utensils and drinks with others.
    • Keep your hands clean at all times and use a sanitizer often.

Bronchitis

Bronchitis refers to the inflammation of the lining of your bronchial tubes which are responsible for carrying air to/from the lungs. People dealing with bronchitis end up with thickened mucus. It can either be acute or chronic which results in constant irritation and inflammation of the lining.

Acute bronchitis is commonly known as breast cold. It typically lasts for up to 10 days. Chronic bronchitis requires medical attention.

• • • Most Contagious? You are most contagious within 48 to 72 hours of getting the surgery.
    • How Long Could You Be Contagious? You could be contagious for up to 3 weeks.
    • How Does It Spread? It spreads through droplets in the air and via contaminated surfaces.

How Can You Avoid Infecting Others?

• • • Keep your hands clean and sanitized at all times.
    • Get yourself tested for flu.
    • Discard the tissues immediately after use.

Pneumonia

Pneumonia is an infection that will inflame your air sacs in either one or both lungs. Some of the common problems include cough with phlegm or pus, fever, chills, and difficulty breathing. It can range from mild to life-threatening.

• • • Most Contagious? You are most contagious within the first 48-72 hours.
    • How Long Could You Be Contagious? You could be contagious for up to three weeks.
    • How does It Spread? It primarily spreads through coughing or sneezing if you are within 6 ft. distance of an individual.

How Can You Avoid Infecting Others?

• • • Wash your hands and keep them sanitized.
    • Discard the tissues immediately after use.
    • Keep your environment clean and disinfect the services.
    • Avoid coming in close contact with others.

Stomach Virus

Viral gastroenteritis aka Stomach Virus is an intestinal infection that can be identified by the following symptoms; watery diarrhea, abdominal cramps, nausea or vomiting, and sometimes fever. Most people get the infection through an infected person or by ingesting contaminated food or water.

• • • Most Contagious? You will be most contagious within the first 24-48 hours.
    • How Long Could You be Contagious? It varies from person to person. It is good to avoid social gatherings for 48-72 hours once your symptoms start to resolve.
    • How does It Spread? It spreads through food, utensils, and contaminated surfaces.

How Can You Avoid Infecting Others?

• • • Maintain hand hygiene by washing and sanitizing them regularly.
    • Keep your environment clean.
    • Do not come in close contact with others and avoid sharing your food and utensils.

Final Takeaway

We hope you found the information presented in this article helpful. Keep yourself and your loved ones safe from these viruses. If you have any further questions, feel free to reach out to us.

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