Blog

  • Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Bring boards into the everyday

    We already embrace boards as a classic option for a casual party. We’re drawn in by the seemingly elaborate set-up of visually enticing foods. Guests help themselves, choosing what they like, avoiding what they don’t, and maybe even trying something new.

    But all these things can be true for everyday meals—when there’s no party involved. Eating this way can provide an opportunity for everyone to try something new and delicious, in a way that’s fun.

    Sweet and Savory Buckwheat Pancake Brunch Board

    These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    Caper chive yogurt sauce
    • 1 cup Greek yogurt
    • ¼ cup chopped fresh chives
    • 2 tablespoons capers
    • 1 tablespoon lemon juice
    • 1 teaspoon lemon zest plus more for garnish
    • ¼ teaspoon pepper
    Buckwheat caraway pancakes
    • 1 cup buckwheat flour
    • 1 teaspoon baking powder
    • Pinch of salt
    • 2 teaspoons caraway seeds
    • 1 egg
    • 1 cup buttermilk
    • 1 teaspoon maple syrup
    • 1 teaspoon canola oil
    Sweet items
    • 1 pint blueberries
    • 1 pint raspberries
    • 6 strawberries
    • 1 banana sliced
    • ½ cup whole almonds
    • 2 tablespoons hemp hearts
    Savory items
    • 6 oz smoked salmon
    • 1 avocado sliced
    • ½ red onion sliced
    • 3 mini cucumbers sliced in coins

    Method
     

    1. In small bowl, make Caper Chive Yogurt Sauce by combining all ingredients. Cover and refrigerate until ready to use.
    2. To make pancakes, in medium-sized bowl, whisk together buckwheat flour, baking powder, salt, and caraway seeds. In small bowl, lightly beat egg and combine with buttermilk, maple syrup, and oil. Make a well in center of dry ingredients and pour in wet ingredients. Whisk together, until just combined. Heat cast iron skillet or grill to medium-high. Drop tablespoons of batter onto hot grill. When bubbles appear on the surface of each pancake, flip and cook the other side (about 30 seconds). Continue until all batter is used.
    3. To arrange board, lay pancakes out down center of board on a diagonal. Arrange sweet and savory items on either side, making small sections for each item. Garnish dip with a little extra lemon zest and place on the savory side.

    Notes

    Each serving contains: 453 calories; 19 g protein; 23 g total fat (5 g sat. fat); 48 g total carbohydrates (19 g sugars, 13 g fiber); 417 mg sodium

    Lemongrass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

    Inspired by the flavors of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    Flank steak
    • 1 tablespoon sunflower oil + 1 teaspoon for grill
    • 2 tablespoons coconut palm sugar
    • 1 teaspoon fish sauce
    • ½ cup cilantro roughly chopped
    • ¼ cup mint leaves roughly chopped
    • Zest and juice of 2 limes
    • 3 garlic cloves peeled and crushed
    • 1 inch piece gingerroot peeled and cut into fine matchsticks
    • 1 red Thai chili finely chopped
    • 1 stalk lemon grass
    • 2 pounds flank steak
    Spicy mango dressing
    • 3 ripe mangoes
    • ½ cup mint leaves
    • Zest and juice of 1 lime
    • 1 Thai chili
    • ½ teaspoon fish sauce
    • 1 teaspoon maple syrup
    Serve with
    • 1 head butter lettuce leaves washed and separated
    • 2 cups finely shredded napa cabbage
    • 3 cups finely shredded red cabbage
    • 5 medium-sized carrots cut into matchsticks
    • 4 spring onions cut lengthwise into matchsticks
    • 3 mini cucumbers cut into matchsticks
    • ½ daikon radish (about 4 oz) cut into matchsticks
    • Lime wedges, extra chilies, and mint leaves for garnish

    Method
     

    1. For flank steak, in glass storage container with lid, combine 1 Tbsp sunflower oil, palm sugar, fish sauce, cilantro, mint, lime juice and zest, garlic, ginger, and chopped Thai chili. Bash lemon grass with rolling pin and cut or break into small sections, then add to container with the other ingredients. Add flank steak and rub marinade over entire surface. Cover with lid and allow to marinate for 6 to 8 hours in refrigerator, turning a few times during that period.
    2. To make mango dressing, peel mangoes, place in food processor with mint leaves, lime zest and juice, Thai chili, fish sauce, and maple syrup. Blend, then pour into jar, cover, and refrigerate until ready to serve.
    3. Prepare vegetables and refrigerate until ready to use.
    4. To cook flank steak, heat stovetop grill on high and brush with 1 tsp sunflower oil. Dab excess marinade from meat and place on hot grill. Sear on high heat for about 4 minutes a side for medium rare. Remove steak to platter, tent with bowl, and allow to rest for 10 minutes before slicing. Slice meat across the grain into thin slices.
    5. Arrange sliced steak on platter with veggies and garnishes. Serve mango sauce in small dish with spoon for drizzling.

    Notes

    Each serving contains: 326 calories; 30 g protein; 11 g total fat (3 g sat. fat); 29 g total carbohydrates (20 g sugars, 4 g fiber); 169 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Alternatives for safe, natural sleep

    Sleep has long been an underappreciated determinant of health. It’s often the first thing cut from our crammed and overflowing routines. Sleep quantity and quality, however, affect many seemingly divergent areas of health, including hormonal and metabolic health; it’s also an essential prerequisite for normal daily functioning.

    When we don’t get enough

    A sleep disorder may be a wake-up call to address a more serious issue. Chronic sleep deprivation is linked with increased risk of heart disease, obesity, immune dysfunction, hormonal imbalances, and even cancer.

    Health risks of common sleep meds

    An alarmingly large percentage of the population relies on various sleep medications, but may be unaware of potential risks associated with their use, including dependency.

    The most common sleep medications are the older class benzodiazepines such as lorazepam (Ativan), alprazolam (Xanax), and diazepam (Valium), and the newer benzodiazepine-like drugs (“Z-drugs”) zopiclone and zolpidem.

    These drugs are all associated with risk of dependency and need to be used carefully in conjunction with other medications, especially opioids and alcohol, which can result in oversedation and even death.

    Recently, the US Food and Drug Administration (FDA) updated labeling requirements for all benzodiazepines due to “serious risks of abuse, addiction, physical dependence, and withdrawal reactions” which are common problems of benzodiazepine use even when only used regularly for days to weeks, and even at approved doses.

    Acute withdrawal can lead to seizures and even death, so these drugs need to be tapered slowly with medical supervision. Benzodiazepine use is also associated with increased risk of falls and injury in the elderly, as well as increased risk of pneumonia, because sedation leads to altered respiration.

    Natural sleep alternatives

    There are several natural health products with good safety profiles that may be helpful for those suffering from insomnia. Some of these include melatonin, magnesium, and valerian or passionflower.  Patients should consult a licensed health care practitioner for personalized advice regarding the use of natural health products as well as addressing the root cause of your insomnia. Do not stop the use of prescription medications without consulting your medical doctor.

    Melatonin

    One of the best-studied natural agents, melatonin has been shown to improve sleep parameters including sleep latency and total sleep time without significant side effects in several systematic reviews and meta-analyses. Melatonin secretion may be altered among people with altered sleep/wake schedules, such as shift workers and the elderly; melatonin supplementation may help correct this.

    Magnesium

    A relaxing mineral found in the muscles and the nervous system, many people find magnesium supplements helpful for promoting sleep. Magnesium supplementation has been shown to reduce sleep latency and increase total sleep time.

    Valerian and passionflower

    These mild sedative herbs have a long history of use for anxiety and insomnia. Constituents in these herbs bind to GABA receptors in the brain, exerting calming, inhibitory effects.

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • Happy days

    Happy days

    Happy days

    Find joy and build strength, starting now

    A recent Instagram video by Sheila Nollert, the powerhouse behind the account @grandma_moves, begins with her drinking tea in a rocking chair, covered with a blanket and reading a book. “Society says senior years look like this,” reads the words flashing across the screen. “Nope!”

    Down goes the teacup and up Nollert gets, casting off her blanket to reveal sportswear and running shoes. With the back of her heel, she tips over the rocking chair and strides into the forest to begin a vigorous workout.

    This short clip embodies the ethos that drives Nollert to share content through @grandma_moves. It’s a powerful message. How often do we put off living for today—doing activities that bring us joy or help us cultivate strength—because we feel there will be a better time to do so in the future, or that our best days are behind us?

    But learning to live for the here and now offers a wealth of mental and physical benefits, and it’s easier to do than you may think.

    Stop waiting

    Ageist messages, says Nollert, work to keep older folks down, making them feel as if they have no business in engaging in activities traditionally associated with a younger crowd. By accepting these narratives, we limit ourselves and miss out on opportunities for personal growth, strengthening our bodies, and connecting with others.

    Set long-term goals

    Setting and working toward long-term goals is one way to hold yourself accountable and ensure you don’t miss out on opportunities for joy and growth.

    If a particular goal feels inaccessible, says Nollert, try breaking it down into smaller steps. For example, maybe you’ve always wanted to run a half-marathon but now find running a challenge. Can you start strength training to make running a possibility again? If not, can you walk the half-marathon, or try out a 10 km route?

    Seize the day

    Along with long-term goal planning, we can work to enjoy daily moments to their fullest. Nollert lives by a simple motto to help make the most of the mundane: “Every day is a vacation day.” This motto can apply to anyone, whether you’re working full time or already enjoying retirement. What it means is to take the time to do something, no matter how small, that makes each day feel special.

    “Make a date with the sunrise,” suggests Nollert. “Even if it’s overcast, take the opportunity to look out to the horizon and be in that moment. [If] it’s the wintertime and it’s hard to get up, light a candle while you’re having breakfast.”

    Even an activity like walking the dog can bring joy, says Nollert, if we allow it to. “Instead of thinking of it as a chore, try to take it all in—the colors of the trees, the breeze, the sounds of the birds. Feel the earth under your feet. Enjoy.”

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • Diabetes danger

    Diabetes danger

    Diabetes danger

    Don’t overlook this common condition

    Diabetes is now so common that it may be easy to forget the devastating consequences of this disease. Understanding this condition, its symptoms, and treatment strategies is the cornerstone of living well with diabetes.

    Types 1, 2 … and 3c?

    Our bodies get glucose from most foods in the diet (even broccoli) and circulate it through the bloodstream. Insulin, produced by the pancreas, escorts sugar into the cells, nourishing them and enabling our survival. If insulin is unavailable or ineffective, blood sugar levels escalate, leading to a diagnosis of diabetes.

    In type 1 diabetes, an autoimmune attack on the pancreas damages the insulin-producing beta cells, preventing insulin production. Surgeries or diseases such as cystic fibrosis and pancreatitis can also destroy beta cells, causing the lesser-known type 3c diabetes. People with type 1 or 3c diabetes rely on life-saving insulin injections for survival.

    By contrast, insulin is abundant in type 2 diabetes but blood sugar levels skyrocket nevertheless. The culprit? Insulin resistance. In this metabolic state, the body’s cells cannot respond to insulin signalling, leaving glucose stranded in the blood. Treatment of type 2 diabetes aims to improve the body’s response to insulin.

    Is sugar really that bad?

    Although sweets and processed foods may seem harmless, high blood levels are anything but benign. Glucose binds to cells, causing extensive damage to the cardiovascular system, hardening arteries, and depriving vital organs of blood. People with all forms of diabetes have cardiovascular disease, kidney and liver failure, blindness, and even amputation more often than nondiabetics.

    Surgeries, infections, and dental procedures are more complicated for diabetics, as glucose slows wound healing and suppresses immunity. Nerve damage from high sugar levels cause digestive problems and painful numbness and tingling in the feet, while also decimating sexual function. Sadly, sugar really is that bad.

    Treatments for diabetes

    The goal for all diabetics is to control blood sugar levels. Doing so may soften the impact of life-altering complications.

    To manage sugars, type 1 diabetics replace the insulin their bodies no longer make, although some people may receive islet-cell transplantation to restore insulin production. Insulin is injected several times per day or through a continuous insulin pump.

    Exercise, illness, surgery, or even delayed meals can change blood sugar levels dramatically, requiring constant vigilance of glucose levels and insulin dosing. Using too much or too little insulin can create a life-threatening health crisis in moments.

    In type 2 diabetes, blood sugar levels are reduced by restoring sensitivity to insulin. Diabetics of all persuasions can benefit from appropriate weight maintenance while reducing dietary sugar and eating whole foods that are high in fiber and plant content.

    Regular exercise, even a daily walk, can curb blood sugar surges, especially if done after eating. Be sure to advise your prescriber if you make big changes, in case medications need adjusting.

    Supplements, including berberine and inositol, may promote insulin sensitivity quite effectively, but as Dr. Tara Andresen, ND, says, “the most profound, healing impacts come from focused lifestyle changes.” Weight loss, a healthy diet, and exercise can put type 2 diabetes into remission.

    Diagnosing diabetes

    Three classic symptoms are associated with all forms of diabetes:

    • increased thirst
    • increased hunger
    • increased urination

    Fatigue, irritability, and blurred vision are additional warning signs.

    Unintentional weight loss can herald a type 1 diagnosis, and symptoms can come on very quickly.

    Symptoms in type 2 come on more slowly and can include frequent infections, slow wound healing, and tingling in extremities.

    Diabetes may also have no symptoms at all. Consider periodic blood testing with your health care practitioner, especially if you are at increased risk.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • The benefits of daily movement

    The benefits of daily movement

    The benefits of daily movement

    Here’s the inspiration you need

    As children, we crave movement, but our grown-up selves often choose to forgo exercise. We’re stressed and tired, and exercise adds to that. Or does it? While a physical stress inducer, exercise helps our ability to deal with stress in general and makes us healthier too.

    What else can exercise accomplish? Here are some of the benefits to help motivate you to get moving!

    Brain health

    Regular exercise, because it delivers more oxygen to our brain, helps improve brain health, delay brain aging, and reduce the risk of neurodegenerative diseases such as dementia and Parkinson’s.

    Weight management

    While diet helps address weight issues, exercise helps with weight management and also reduces the risk of developing metabolic syndrome, insulin resistance and type 2 diabetes, cancer, and cardiovascular disease.

    Sleep and sex

    We sleep better with exercise, have a better sex life, and improve self-esteem, too.

    Stress relief

    As for exercise being stressful … It does increase cortisol levels, but unlike psychological stress, exercise-induced cortisol is soon inactivated, a desirable outcome that makes our bodies more resilient to stress.

    Balance

    As we age, certain exercises, such as standing on one leg, can help increase stability, which is essential for reducing the risk of falls and injury.

    Glucose management

    Active muscles are a great “sink” for glucose, helping the body’s response to the post-meal sugar influx. In the long run, daily exercise (ideally aerobic and resistance) can improve insulin sensitivity and reduce the risk of developing type 2 diabetes and metabolic syndrome.

    Healthy microbiome

    Our gut bugs also benefit from exercise. Active people tend to have more beneficial bacteria, some of which produce butyrate, a short-chain fatty acid with anti-inflammatory and gut lining repair properties, while others contribute to improved metabolic health. Regular exercise has positive impacts on dysbiosis as well as symptoms of irritable bowel syndrome.

    Mood manager

    Speaking of desirable highs, did you know that serotonin levels, known as “the happiness molecule,” increase when we exercise? Among others, this helps us manage emotions better (translation: step away from a conflict and go for a walk; you’ll find better words upon returning).

    Cardiovascular helper

    Nitric oxide, which also increases with exercise, can have an analgesic effect and helps improve cardiovascular health by reducing blood pressure, often a consequence of acute and chronic stress. Exercise can help the body develop a robust response to stress, dial down the risk of depression, and lower inflammation levels and oxidative stress in the brain.

    Counter cancer

    Higher levels of aerobic exercise can reduce the risk of breast, colon, bladder, endometrial, and digestive tract cancers, and picking up some weights may also work in our favor by slashing the risk of kidney and bladder cancer while also impacting total cancer mortality.

    By Daniela Ginta

    Article Courtesy of Alive Magazine

  • Fuss-free Thanksgiving dinner

    Fuss-free Thanksgiving dinner

    Fuss-free Thanksgiving dinner

    Less shopping, more savoring

    The solution for a simple, delicious Thanksgiving can often be found in what we already have. Look to the ingredients you have in your pantry, fridge, and freezer for all the inspiration you need to put together these recipes that will help you embrace a fuss-free Thanksgiving—all while keeping things nutritious and flavorful.

    Hasselback Sweet Potatoes with Pistachios and Pomegranate

    What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 6 sweet potatoes about 8 oz each
    • 3 tablespoons olive oil
    • 1 teaspoon maple syrup
    • ¼ teaspoon cumin
    • ¼ teaspoon cayenne
    • 1 teaspoon cinnamon divided
    • ¼ teaspoon black pepper
    • ½ teaspoon salt
    • ¼ cup Greek yogurt
    • ¼ cup pistachios
    • ¼ cup pomegranate seeds

    Method
     

    1. Preheat oven to 425°F.
    2. To cut each sweet potato Hasselback style, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch thick along the sweet potato, stopping as the knife reaches the chopsticks.
    3. Then cut each in half through a center slice so you have 2 pieces for each potato, for a total of 12 portions.
    4. In small bowl, combine olive oil, maple syrup, cumin, cayenne, 1/2 tsp cinnamon, and pepper. Brush mixture over each sweet potato, carefully brushing between slices, taking care not to break them. Arrange potatoes on baking tray or casserole dish and sprinkle with salt. Bake in preheated oven for 40 minutes.
    5. Combine yogurt with remaining 1/2 tsp cinnamon and set aside. Put pistachios in food processor to break them up into pea-sized crumbs.
    6. To serve, drizzle yogurt dressing over baked sweet potatoes and top with pistachios and pomegranate seeds.

    Notes

    Each serving contains: 361 calories; 6 g protein; 5 g total fat (1 g sat. fat); 79 g total carbohydrates (18 g sugars, 10 g fiber); 202 mg sodium

    Turkey Sausage Skillet with Mixed Vegetables and Spinach

    This is a simple and delicious way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavor.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 3 turkey sausages total weight about 10 oz
    • 10 oz bag of mixed frozen vegetables
    • ½ cup low-sodium chicken stock
    • 2 tablespoons dried sage
    • ½ teaspoon white pepper
    • 1 teaspoon nutmeg
    • 9 oz frozen chopped spinach

    Method
     

    1. Remove and discard sausage casings. With kitchen scissors, snip sausage into pieces approximately 1 inch thick.
    2. Heat large cast iron or nonstick skillet on medium-high heat. Add sausage and brown on all sides. Add mixed vegetables and chicken stock and stir to combine. Lower heat, cover, and cook on medium heat for about 1 minute. Season with spices, add spinach, replace cover, and cook for 4 to 5 minutes more, until spinach is warmed through.

    Notes

    Each serving contains: 122 calories; 11 g protein; 5 g total fat (2 g sat. fat); 10 g total carbohydrates (3 g sugars, 3 g fiber); 363 mg sodium

    Cranberry Almond Pilaf-Style Barley

    This satisfying dish has all the flavor of your favorite stuffing with an added punch of nutrition from nutrient-dense barley.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 3 garlic cloves peeled and crushed
    • 1 shallot finely chopped (about ⅓ cup)
    • 1 tablespoon olive oil
    • 1 cup uncooked pot barley well rinsed and drained
    • 1 teaspoon dried thyme
    • ½ teaspoon salt
    • ½ teaspoon pepper
    • ⅓ cup slivered almonds
    • ⅓ cup dried cranberries

    Method
     

    1. In medium-sized saucepan (with lid) on medium heat, saute shallots and garlic in olive oil, until soft, about 5 minutes. Increase heat to medium-high, add barley and thyme, and stir well, toasting barley mixture slightly in pan. Add 2 cups water, salt, and pepper; bring to a boil and then reduce heat to medium-low and simmer, covered, for 40 to 50 minutes, until barley is tender but retains a slight bite. Turn off heat and add almonds and cranberries to saucepan. Cover and let stand for 5 minutes. Fluff with fork and stir thoroughly before enjoying warm.

    Notes

    Each serving contains: 132 calories; 4 g protein; 5 g total fat (1 g sat. fat); 20 g total carbohydrates (1 g sugars, 5 g fiber); 153 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Nurture meaningful connections

    Nurture meaningful connections

    Nurture meaningful connections

    Find the way back to relationships

    Although the beginning of the pandemic may feel like a lifetime ago, the lessons we learned from that time are important to remember—namely the significance of collective resilience. Above all else, we acquired a deeper appreciation for nurturing connections, upholding the belief that being socially connected keeps us safer, healthier, and happier.

    Individual impacts

    There’s no doubt the pandemic made many of us a bit jumpy. Although we suffered collectively, the effects on various population groups have differed.

    “It’s important to acknowledge that people’s experiences of the pandemic had a lot to do with their life situation and the resources they had available to them, including the basics,” says David Gomes, life coach and mindfulness teacher. In general, women and parents experienced a heavier burden.

    Generation “this versus that”

    Like it or hate it, referring to different generations as X (born in the ’60s and ’70s), Y (millennials born in the ’80s and ’90s), and Z (post-millennials, born in 2000 and after) makes it easier to understand the impact of the global phenomenon that shook us all.

    Being able to navigate through the digital world with ease came in handy for the Y and Z generations, but it was hardly enough to make up for the loss of in-person socializing. Life milestones, such as graduation ceremonies, weddings, and celebrations of life, were put on hold.

    “Young people, especially, found themselves challenged by the pandemic, because it came at a time when they were stepping out into the world, having to find jobs and a way forward, which is something their parents didn’t have to contend with,” says Gomes.

    Screens to the rescue?

    It’s complicated. We know extensive use of screens is detrimental to our well-being. It can get in the way of being present; it can affect our sleep and shred our focus, which affects work productivity. But throw in a pandemic, and we’re suddenly relying on screens for most of our human interactions—from work and family online chats to dating and exercising.

    “Humans have always gathered around in a circle to tell stories, to celebrate, and to be with each other; it’s in our DNA,” says Gomes. The screens, love them or hate them, provided a relief from solitude during a time when we needed it the most.

    Mindfulness tools

    Life is the sum of many changes, most of which we have no control over—and the recent pandemic is proof of that. “Many of us don’t like change, so we try to keep things stable,” says Gomes.

    Developing coping skills, such as becoming mindful of transitions, can help reduce the anxiety often associated with life events, pandemic included.

    “Life is an endless series of transitions,” says Gomes. “[The pandemic] reminded us of the sacredness of being able to be outside and connecting with our fellow humans.”

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • Think beyond your lifespan

    Think beyond your lifespan

    Think beyond your lifespan

    Consider your “healthspan” with regenerative medicine

    Regenerative medicine is a rapidly evolving field that promises to alter the way we view health and the aging process. Combining the fields of biology, medicine, and engineering, regenerative medicine aims to repair or replace damaged tissues and organs by harnessing the body’s capacity for self-healing.

    A beacon of hope for improved aging

    While we are far from discovering a “Fountain of Youth,” work in this area highlights the body’s potential to counteract time’s effects more efficiently than we previously understood, given the right tools and conditions. Consequently, regenerative medicine has emerged, showing promise as a source of improved natural aging.

    Aging is an inevitable process, and despite our best efforts, nothing can turn back the hands of time. That said, our understanding of the aging process has been profoundly deepened by the advancements in fields such as regenerative medicine.

    Innovative treatments, such as stem cell therapies and platelet-rich plasma (PRP) treatments, have moved from the realm of science fiction to reality, presenting opportunities for individuals with a range of health conditions to benefit from these therapies. However, to make the most informed decision, those interested in moving forward with these treatments should consult a trusted healthcare professional.

    Enriching our healthspan

    The promise of regenerative medicine extends beyond merely increasing our lifespan. It’s all about enriching our “healthspan”—the part of our lives spent in good health. The physical benefits associated with regenerative medicine should be matched with enhanced mental well-being, highlighting the connection between physical and mental health.

    The role of regenerative medicine in mental health has become increasingly important. Neurodegenerative diseases, like Alzheimer’s and Parkinson’s, are a significant concern for aging populations, but could potentially be combatted through the regeneration of brain cells. Overall, the improvement of cognitive function and overall mental health through regenerative therapies could drastically enhance the quality of life for aging individuals.

    Lifestyle influences aging

    Alongside regenerative therapies, lifestyle factors significantly influence aging. Adequate nutrition, regular physical activity, sufficient sleep, and active social engagement, alongside regenerative therapies, could contribute to a fulfilling aging experience.

    Envision a future where aging is not synonymous with decline, but with growth, wisdom, and an improved quality of life. That is the potential of regenerative medicine. It offers a proactive approach to health, promising a future where we don’t merely bear witness to our aging process but actively shape it.

    Regenerative lifestyle tips

    Adopting regenerative principles in daily life can foster greater healthspan.

    • There is strong evidence that physically active people have better health-related physical fitness and are at lower risk of developing many chronic diseases.
    • Eating a balanced diet rich in omega-3s improves cognitive health.
    • Maintaining social connections improves mental resilience.

    By Theodore D. Cosco, PhD

    Article Courtesy of Alive Magazine

  • Got 15 minutes?

    Got 15 minutes?

    Got 15 minutes?

    Get active this fall!

    MAs the days shorten and the weather cools, physical activity often falls by the wayside, and we retreat indoors to curl up with a book or binge-watch a few shows. But the end of summer doesn’t have to mean the end of your fitness routine. Here’s how to keep moving.

    “We come off this high at the end of summer thinking, ‘I’m always going to feel this good!’” says wellness expert Sonia Jhas. “And then we hit this slump that starts, quite insidiously, in the fall.” By accepting that fall may shift how we feel, she says, we can plan ways to stay active and motivated—before colder weather hits.

    Embrace mini-workouts

    While you can get exercise by hitting the gym for an hour or going for a long run, smaller amounts of physical activity count too.

    Research shows that multiple five- to 15-minute bouts of movement throughout the day offer similar fitness benefits to a single longer session. With vigorous activity, health benefits start to accumulate at just 15 to 20 minutes per week.

    But activity doesn’t have to be vigorous. Mini-workouts of any intensity “can build to more of a routine and a better foundation,” says Jhas.

    Use what you have

    One of the great things about physical activity is it doesn’t require much equipment. Jhas recommends starting with just a few tools, such as free weights and a floor mat. Then, she says, it’s about doing movements that help build strength and boost your metabolism.

    For strength, try bodyweight exercises such as push-ups, squats, and pull-ups. Add in some burpees, jumping jacks, or mountain climbers for more cardio.

    You can also challenge yourself with everyday objects: cans of soup or a jug of laundry detergent for weights, a towel as a resistance band, or stairs for incline push-ups.

    Keep in mind that all movement counts, so if you want, clean your garden, play in the backyard, rake leaves, or learn line dancing.

    Get outside in nature

    While a home gym can keep you moving, Jhas also encourages people to get outdoors. “It may not be the same [amount of] exercise you were getting during the summer, but you can still maintain a positive relationship with being outside.”

    Focus on daily movements

    Here is some inspiration for moving throughout the week.

    Weekdays

    • Warm up, work out, and stretch.
    • Briskly walk to/from work or school and during lunch.
    • Break up periods of sitting with walking, yoga, and squats.
    • Walk during phone calls.
    • Do gentle stretches while reading or watching a show.

    Weekends

    • Get outside with family or friends for a hike, bike ride, or quick game.
    • Park farther away when shopping.
    • Pick your own apples or pumpkins.
    • Try a walking tour, dance party, bowling, or laser tag.
    • Briskly walk with family or friends before dinner.
    • Wind down in the evening with gentle stretches.

    By Shawn Radcliffe

    Article Courtesy of Alive Magazine

  • Nurture your self-awareness

    Nurture your self-awareness

    Nurture your self-awareness

    Tap into your hidden potential

    Most of us can describe ourselves reasonably well, including our strengths, weaknesses, likes, and dislikes. But a recent Harvard Health study concluded that only 10 to 15 percent of their research group knew themselves as well as they believed they did. Let’s see what we can do to shift that, and tap into your hidden potential!

    What is self-awareness?

    Self-awareness can be described as the ability to be self-reflective. This involves being able to do the following:

    • observe your sensations, thoughts, feelings, and behavior
    • discern patterns and themes
    • recognize your impact, both actual and potential

    What are the benefits?

    Increased self-awareness can lead to many benefits:

    • better understanding of your reactions
    • increased attunement to physical and emotional health
    • improved ability to see choices and make decisions
    • increased ability to maximize your energy and time

    Where to begin

    Self-awareness can begin with noting sensations—the experience of walking barefoot, a subtle yet persistent headache, a breeze brushing your skin, the taste of a sour fruit. Our bodies are continuously offering information about our physical and emotional state.

    Breath

    There are countless breathing techniques available with which you can experiment. Find what works for you with respect to grounding, ease, increased awareness, and sustainability. The bonus is that all of these approaches can reduce physical symptoms of stress and anxiety, increase relaxation, and strengthen immune system response.

    Reflection

    Reflection means the conscious observation of your life, all the way from the meaning of existence to the discomfort of a hangnail. However, once we become aware of something, especially if it’s concerning, we humans tend to leap to apologizing, blaming, or fixing, without actually reflecting. For true reflection, it’s most helpful to hold off on action and first really take in what you’re observing. From this place, you can be responsive rather than reactive.

    Shadow

    Shadow is any aspect of ourselves that we do not know or acknowledge. Consider something you dislike in others, something you’ve been criticized for, or something you’re shy to talk about. Acknowledging your Shadow parts can be freeing.

    Meditation and prayer

    You can explore numerous spiritual paths and wisdom traditions to support this journey. They tend to share common foundations—self-knowledge, compassionate inquiry, kindness, and self-responsibility. This type of practice can enhance your awareness of being part of something greater or beyond your individual being.

    Feedback

    Regardless of how rigorously we attempt to understand ourselves, there will always be aspects we do not see. This is where feedback can help us, so long as we’re game to hear what folks have to say.

    We all have blind spots, and those around us may have observations that can shed light on them. A tip is to receive feedback as information to consider, rather than criticisms or compliments. There may be some hidden gems!

    By Carole Ames

    Article Courtesy of Alive Magazine