Rather than throwing in the towel, it’s essential to strategize and find shortcuts wherever possible while still doing what’s best for you and your brood. 

So, with that in mind, here are some actionable tips that will save you time while keeping the whole family happy and healthy.

Streamline Your Kitchen for Health and Efficiency

Eating healthy doesn't need to consume all of your free time. Here are some intelligent strategies to ensure you get nourishing meals on the table without it feeling like a race against the clock:

Plan and Prep Once a Week

Spend some time each weekend planning your meals for the upcoming week. Based on these plans, make a comprehensive grocery list, hit the store, and then spend an hour or two prepping parts of meals ahead of time—like chopping vegetables or marinating lean meats. 

This front-loaded effort saves precious minutes during the weekday rush. And if you’re seriously tight on time, choosing pre-made high-protein meals with fresh ingredients to keep on standby for emergencies is a great backup.

Embrace Batch Cooking

Cook large quantities of staples like rice, quinoa, or chicken breasts simultaneously. Utilize these as versatile bases for several quick-fix meals throughout the week.

Not only does this approach save time, but it also reduces decision fatigue about what's for dinner. Since typical people spend roughly an hour preparing food daily, which is more than they spend on socializing and relaxing, you’ll be grateful for the time you get back via batch cooking.

Subscribe to a Meal Kit Service

Sometimes simplicity is critical in a busy household – so consider signing up for an easy-to-cook meals delivery service that caters to health-conscious families. These services provide portioned ingredients with straightforward recipes, usually prepared in 30 minutes or less, perfect for tight schedules. 

Given that this market is expected to be worth $5.65 billion by the end of the year, it’s clear that it works for all sorts of people!

Utilize Smart Appliances

Invest in kitchen tech like slow cookers, pressure cookers, or air fryers. These appliances do much of the cooking work while you're away from home or doing other tasks—even if you’ve ordered menus and plans from a meal kit service rather than choosing ingredients yourself.

Meals can literally cook themselves while you handle homework, workouts, or just unwind after a busy day, ensuring you're met with a hot, healthy meal with minimal hands-on time required. This could also be a cost-saving in the long term, as air fryers, in particular, are 50% more efficient than full-sized ovens.

Go for Pre-cut and Frozen Options

Don't underestimate the convenience of pre-washed, pre-cut, and frozen vegetables. They save chopping time and are just as nutritious as their fresh counterparts – particularly if they’re among the ingredients that can help increase your lifespan.

Frozen veg can be quickly tossed into any dish, speeding up the cooking process. Just be aware that not all brands in this niche are created equal in one recent round-up.

Organize Your Space

Keep your kitchen organized where every tool has its place and every frequent-use item is within easy reach. This minimizes the time spent searching through cabinets when the focus should be on swiftly preparing meals. 

So, in addition to opting for kid-friendly meal kit delivery, take time to rethink your prep space so you can whip up what arrives as quickly as possible.

Maximize Family Fitness Without Wasting Time

We’ve already emphasized that keeping your family physically active is crucial. Still, it’s also true that it can often feel like there's not enough time to fit exercise into an already overflowing calendar of events and obligations. 

Here's how you can integrate practical physical activities into your family routine without it becoming a chore:

Incorporate Activity into Daily Tasks

Think about walking or biking to school with the kids instead of driving. Cycling is particularly advantageous, as it lets you cover longer distances quickly – and will help you buck the trend of the decline of riding bicycles among kids, which only 18% of under-12s do regularly.

Also, errands can be combined with physical activity by parking farther from the store or taking the stairs when possible. These minor adjustments accumulate significant health benefits over time.

Schedule Regular Family Activity Sessions

Whether it’s a post-dinner walk, a weekend bike ride, or a morning swim at the local pool, setting specific times for physical activities helps turn them into non-negotiable parts of your weekly routine. 

Mark these on everyone’s calendars as necessary appointments – and consider using a shared calendar app like the Cozi Family Organizer or good old Google Calendar to simplify this process even further and leave no excuses for skipping activities.

Use Tech Wisely

Leverage technology that encourages being active. Fitness trackers can set and monitor goals, while interactive video games involving dance or sports keep everyone moving during screen time.

There are kid-specific fitness trackers to consider investing in, such as the Garmin Vivofit Jr 3 and the Fitbit Ace 3. These trackers can even handle things like sleep tracking, so they’re more than just useful for staying healthy and active together.

Meanwhile, Just Dance 2024 is the latest entry in the movement-focused series packed with new hits and old favorites – so there’s something for people of all ages to bop to, burning calories in front of the TV rather than vegging out.

Opt for Short, High-Impact Workouts

You don’t need hour-long sessions at the gym to stay fit. Research shows that short bursts of high-intensity interval training (HIIT) can be more effective than extended exercise periods. These can take as little as 15 minutes and easily fit into a morning routine before everyone heads out for their day.

Bottom Line

The last thing worth mentioning when talking about aiming to have a healthier life together as a family is that it’s helpful to bring kids along for the decision-making part of this process rather than pushing them down whatever path you think is best without consulting them. 

This will not only lead to better short-term outcomes from the changes you make but also help them form good life-long habits that will leave them in good shape for decades.

The post 10 Time-Saving Tips for Health-Conscious Families appeared first on NaturallySavvy.com.

Many lifestyle and nutrition choices, as well as supplements, can help regulate blood pressure. Let’s explore them. But first, what is blood pressure?

What is blood pressure, and why is having it high so dangerous?

Blood pressure is the force with which blood pumps against the walls of the arteries as it is pumped through the body by the heart. It’s not something you would feel, so it’s a silent disease that has serious long-term consequences, including stroke, heart failure, heart attack, kidney disease or failure, vision loss, sexual dysfunction, chest pain (angina), or pain in legs or arms because of peripheral artery disease.

Before talking about lifestyle, nutrition, and supplements you can consider, always check with your healthcare provider, especially if you are already being prescribed medication for hypertension. You may need guidance on the proper dose as your blood pressure improves naturally.

How is blood pressure measured?

When a blood pressure measurement is taken, the results are presented as two numbers separated by a slash, such as 120/80. The first number is the pressure in the arteries when the heart contracts and pumps blood out to the body, or the systolic blood pressure. The second number is the pressure in the arteries when the heart is relaxed and filling with blood between beats, or the diastolic blood pressure. 

Below 120 and 80 is considered normal blood pressure, 120-129 and below 80 is elevated, 130-139 and 80-89 are regarded as hypertensive stage 1, and 140-149 and 90 or higher are hypertensive stage 2.

You can measure your blood pressure at a pharmacy or a healthcare professional's office. A home blood pressure cuff is easy to use if you want to monitor it between visits.

Lifestyle tips for managing hypertension

1. Maintain a healthy weight. Aim for a waist circumference under 35 inches for women and 40 inches for men.
2. Exercise regularly by walking, swimming, or dancing.
3. Manage stress by meditating, doing yoga, or speaking to a mental health professional.
4. Sleep at least seven quality hours a night.
5. Quit smoking. Smoking damages the blood vessels and makes medications less effective.

Nutrition for lowering high blood pressure

1. Limit alcohol. Alcohol has been shown to raise blood pressure.
2. Eat a variety of fruits and vegetables every day. These foods are rich in minerals like magnesium and potassium, which help with the signals sent from your brain to your heart. Fruits like bananas, melons, oranges, and vegetables like leafy greens, potatoes, and tomatoes are great sources of minerals.
3. Eat magnesium-rich foods; they help the blood vessel walls relax. Incorporate more nuts, seeds, whole grains, leafy greens, and beans into your diet.
4. Eat lean proteins like fish, chicken, and grass-fed beef.
5. Focus on fiber; soluble fiber from foods like oats, beans, lentils, and split peas can help lower blood pressure.
6. Choose healthy fats like avocado and olive oil or from nuts and seeds, and avoid seed oils like canola, which can be inflammatory and affect arteries by laying the path for plaque formation.
7. Keep hydrated. Your blood needs to be fluid so your heart doesn’t have to work as hard to pump it through your veins.
8. Limit processed foods high in seed oils and added sugar.

Supplements can be helpful for blood pressure

Many supplements can help maintain blood pressure. Here are some supported studies.

Studies have shown magnesium supplementation may lower blood pressure, breaking the cycle between preclinical conditions, type 2 diabetes, and cardiovascular diseases.

Numerous studies have documented the cardiovascular benefits of aged garlic extract (AGE). A recent study showed AGE significantly reduced blood pressure levels compared to a placebo. [Editors Note: Wakunaga offers aged garlic extract supplements. You can learn more on their website.]

CoQ10 is an essential compound with potential benefits for heart health, brain function, and other conditions. Studies show that CoQ10 supplementation significantly reduces systolic blood pressure (SBP) in patients with cardiometabolic diseases.

Studies have shown that black seed oil, which contains the active ingredient thymoquinone, significantly decreased blood pressure in all patients 48 hours after initial treatment.

Bottom Line

Blood pressure is a significant health marker. Regularly checking your blood pressure numbers and making good lifestyle, nutrition, and supplement choices can ensure you maintain a healthy BP level and a strong heart– for life!

Sources

Blood pressure chart: What your reading means Mayo Clinic https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/blood-pressure/art-20050982

Web MD High Blood Pressure Diet https://www.webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet 

Dibaba DT, Xun P, Song Y, Rosanoff A, Shechter M, He K. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2017 Sep;106(3):921-929. doi: 10.3945/ajcn.117.155291. Epub 2017 Jul 19. PMID: 28724644; PMCID: PMC5573024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573024/ 

Tiago M.S. Vila-Nova, Kiriaque B. F. Barbosa, Analícia R. S. Freire, Dennys E. C. Cintra, Danielle G. Silva, Tânia M. de Andrade Rodrigues, Brenda M. Costa, Laryssa. G. S. Aragão, Effect of aged garlic extract on blood pressure and other cardiovascular markers in hypertensive patients and its relationship with dietary intake, Journal of Functional Foods, Volume 112, 2024, 105931, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2023.105931

Zhao D, Liang Y, Dai S, Hou S, Liu Z, Liu M, Dong X, Zhan Y, Tian Z, Yang Y. Dose-Response Effect of Coenzyme Q10 Supplementation on Blood Pressure among Patients with Cardiometabolic Disorders: A Grading of Recommendations Assessment, Development, and Evaluation (GRADE)-Assessed Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2022 Dec 22;13(6):2180-2194. doi: 10.1093/advances/nmac100. PMID: 36130103; PMCID: PMC9776655. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9776655/ 

https://scivisionpub.com/pdfs/effects-of-standardized-black-seed-oil-cold-press-supplement-over-a-six-week-period-on-blood-pressure-and-heart-rate-in-healthy-pa-1148.pdf 

The post The Serious Health Threats of Uncontrolled High Blood Pressure appeared first on NaturallySavvy.com.

Understanding the importance of balancing Omega-3s with these more common omegas found in processed foods is vital to maintaining a healthy and harmonious fatty acid profile. In this blog post, we will delve into the significance of achieving this balance and explore practical ways to incorporate a more optimal ratio of these essential fatty acids into our diets for overall health and well-being.

Why do we need omegas?

First, omega-3 fatty acids are essential for various bodily functions and optimal health. These fats are vital for brain health, including cognitive and behavioral functions, and they help reduce inflammation, which is beneficial in preventing chronic diseases like heart disease and arthritis. 

Omega-3 fatty acids also contribute to cardiovascular health by regulating blood clotting and vessel constriction. On the other hand, Omega-6 fatty acids, while often criticized for their pro-inflammatory effects, support skin and bone health and regulate metabolism when consumed in moderate amounts. 

Omega-3 and Omega-6 fats are essential for normal development, mental health, and overall well-being. Maintaining a balanced ratio between these fatty acids is vital as they compete for the same enzymes for metabolism and the same place in cell membranes, impacting hormone regulation, nutrient absorption, and overall health. 

Why is it essential to achieve a balance of omegas?

Achieving a balanced ratio of Omega-3 to other fatty acids, particularly Omega-6, is crucial for maintaining optimal health and preventing chronic diseases. 

An imbalance, especially an excess of Omega-6, can lead to inflammation and various health issues such as heart disease, cholesterol problems, diabetes, arthritis, weight gain, and other related conditions. Research indicates that Western diets, which are deficient in Omega-3 fatty acids and high in Omega-6 fatty acids, can promote diseases like cardiovascular disease, inflammatory conditions, and autoimmune diseases. 

Studies have shown that a lower Omega-6/Omega-3 ratio, closer to 2:1 instead of the 20:1 ratio in typical SAD (standard American diet), reduces the risks of chronic diseases like cardiovascular disease and inflammatory conditions. Maintaining a low Omega-6/Omega-3 ratio by reducing the intake of refined Omega-6 seed oils and increasing the consumption of marine Omega-3s can effectively reduce inflammation, allergies, and autoimmune reactions.

Learn more about oils to avoid 

How can I achieve a better-balanced omega ratio?

To achieve a better balance of omegas, consider the following practical tips:

1. Prioritize Omega-3-Rich Foods: Include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, walnuts, and hemp seeds in your diet regularly. Aim for at least two servings of fatty fish per week.
2. Choose Cooking Oils Wisely: Opt for cooking oils with a better Omega-6 to Omega-3 ratio, such as olive or avocado. Avoid oils high in Omega-6, such as soybean and corn oil.
3. Read Food Labels: Check food labels for hidden sources of Omega-6-rich oils in processed and packaged foods. Reduce consumption of processed and fast foods containing polyunsaturated vegetable oils like corn, sunflower, safflower, soy, and cottonseed oils.
4. Consider Supplements: If achieving balance through diet alone is challenging due to the prevalence of Omega-6-rich processed foods, supplements containing Omega-3s like EPA and DHA may be necessary for some individuals.
5. Shift Meat Consumption: If you consume red meat, opt for grass-fed beef or bison, which have a better balance of omega-6 to omega-3 fatty acids. Limit or eliminate dairy products, as they contain saturated fats and omega-6.

By incorporating these strategies into your dietary habits, you can work towards achieving a more optimal balance of omegas for improved overall health and well-being.

Try this Perfect Poached Salmon, Peaches, and Arugula Salad Recipe 

How do I decide which omegas I should supplement?

To determine which omega supplements you need, consider the following guidelines:

1. Choose the Right Source: Look for omega-3 supplements that are third-party tested, ideally in an ISO-17025 accredited laboratory, or certified by reputable organizations like the Global Organization for EPA and DHA Omega-3s (GOED), Friend of the Sea, or United States Pharmacopeia (USP). These certifications ensure product quality and ethical standards.
2. Check EPA/DHA Levels: Ensure the supplement contains adequate amounts of EPA and DHA, the essential omega-3 fatty acids in fish. Look for at least 650 milligrams/day of EPA and DHA combined, with a minimum of 220 milligrams each.
3. Consider Sustainability: To support environmental conservation efforts, opt for supplements from sustainable sources, such as small fish with short lifespans.
4. Choose the Right Amount: Consider your individual needs when selecting dosing options. The Dietary Guidelines for Americans recommend 450 – 500 mg/day of EPA and DHA. Health Canada's recommendation suggests a minimum daily intake of 100 mg each of EPA and DHA. Still, they advise opting for a higher dosage, starting around 500 mg, for optimal cardiovascular and brain health. As a side note, it's worth mentioning that most naturopathic doctors advise a higher dosage, typically 1000 mg of EPA and DHA, to optimize health. Personalize your intake based on lifestyle and dietary choices to achieve optimal blood levels. 
5. Select the Right Form: Omega-3 supplements come in various forms, like capsules, soft gels, or liquids. For better absorption, look for free fatty acids (FFA), triglycerides (TG), reformed triglycerides (rTG), or phospholipids (PLs). Avoid ethyl esters (EE) for optimal utilization in the body.

By following these steps and considering factors like certification, EPA/DHA levels, sustainability, dosage, and form, you can choose an omega-3 supplement that best suits your needs and effectively supports your overall health.

What should I keep in mind when taking omegas?

If you have a fish allergy, you will want to consider other sources of omegas like algae oil and nuts or seeds.

Keep your omegas in the fridge or a cool, dark place to keep them fresh.

Always check with a healthcare professional when considering supplements. If you take medications, they can advise you on interactions you should avoid.

Bottom Line

Balancing your omegas more favorably with omega-3s will protect your cardiovascular health, improve your mood, and reduce brain fog. You may also notice that your skin health improves and that you experience less joint pain. Increasing your intake of omega-3s through supplementation or diet can improve your health overall.

[Editor’s Note: New Roots Herbal offers a variety of Omega 3 supplements based on different needs. You can learn more about their high-quality supplements here.]

Sources

NIH Omega-3 Fatty Acids

Omega-3 Fatty Acids: An Essential Contribution Harvard T.H. Chan School of Public Health 

Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.

The post Achieving Optimal Health Through Balanced Omega Fatty Acids appeared first on NaturallySavvy.com.

Radiant Skin, Radiant You

Your skin is the canvas of your body. Start by cleansing it gently every morning and night. Follow up with a toner that balances your skin's pH and a hydrating moisturizer. Incorporate exfoliation into your weekly routine to remove dead skin cells and reveal a brighter complexion. Don't forget the shield of SPF; it's your armor against the sun's damaging rays, keeping your skin youthful and protected.

Learn more about reading the labels on health and beauty products

Give Your Hair a Makeover

Your hair deserves the best. Investing in quality hair care products is not an indulgence; it's a necessity. Choose products that suit your hair type and address specific concerns like dryness or frizz. Rossano Ferretti notes that it is vital to understand your hair type and tailor a care routine to match it. Regular trims also promote hair health by preventing split ends.

The Pillars of a Radiant Smile

Your smile is a powerful tool in your arsenal of self-confidence. Brushing and flossing regularly are the cornerstones of dental health, and these practices can also affect other areas of your body. This daily practice prevents cavities and gum disease. Don't overlook the importance of regular dental check-ups. These visits are crucial for the early detection of dental issues.

The Health Document Dynamo

In the broad and complex realm of healthcare, organization is key. Ensure your medical files are always up-to-date and accessible. This includes keeping a record of doctor visits, procedures, allergies, and any ongoing treatments. Remember that PDFs are the gold standard when sharing them with healthcare professionals. I've set up a shared drive where I keep all of mine.

Nourishment as Nature Intended

They say you are what you eat, so choose wisely. For starters, try to distance yourself from processed foods and the snares of added sugars. Also, opting for whole foods enhances your energy levels and improves overall well-being. Embrace a balanced diet rich in colorful fruits, vegetables, and lean proteins. The American Society for Nutrition points out that this approach supports both physical and mental health.

Cooking healthy meals for yourself and your family is a way to nourish your body, a great opportunity to bond, and a way to promote overall well-being. By choosing fresh and wholesome ingredients, you can create dishes rich in nutrients, low in unhealthy fats and sugars, and high in flavor.

Preparing meals at home allows you to control portion sizes and avoid processed foods, which often contain additives and preservatives. It also allows you to accommodate dietary preferences and restrictions, ensuring everyone's nutritional needs are met.

Browse our healthy recipes

Career and Mind Harmony

Consider the impact of your job on your mental well-being. If the stress outweighs the satisfaction, maybe it's time for change. A career that drains you can affect your health and personal life. Exploring new career paths, like psychology, can be fulfilling and practical (check it out for more info). Such a shift can bring new challenges and opportunities for growth.

By obtaining a degree in psychology, you gain insights into the cognitive and emotional processes underlying human behavior, enabling you to assist individuals who require support. Online degree programs are your gateway to this transition. Get started today and see how a shift in your career can rejuvenate your mental health, opening doors to more fulfilling work.

The Social Butterfly Effect

Humans are social creatures by nature. Cultivating solid connections with friends and family is crucial for your emotional well-being. Building a support network provides a sense of belonging and security. Engage in activities that bring you joy and allow you to connect with others. Whether it's joining a club, attending church events, or having regular meet-ups with friends, socializing plays a vital role in mental health.

Bottom Line

Unleashing your best self isn't an overnight miracle. It's a journey of small, meaningful steps that lead to a life of confidence, health, and happiness. Each day offers a new opportunity to adopt positive habits and make choices that align with your well-being. Start today, and embrace the gradual transformation as you evolve into the best version of yourself. By committing to this journey, you'll witness a remarkable change, not just in how you look but in how you feel and approach life, one habit at a time.

The post The Ultimate Guide to Peak Wellness and Confidence appeared first on NaturallySavvy.com.

Prize Details:

Prize: Three lucky winners will receive a 3 Kyolic Aged Garlic Extract supplement, including their formulation for cardiovascular, blood pressure, and cholesterol health.

Giveaway Duration:

Thanks for entering the Giveaway is now closed. we'll be announcing the winner's soon.

 Giveaway Period: Enter now! The giveaway closes on March 25.

Benefits of Aged Garlic Extract:

 Cardiovascular Health: Aged Garlic Extract supports overall heart health by promoting healthy circulation and optimal cardiovascular function.

 Blood Pressure Regulation: Studies have shown that Aged Garlic Extract can help regulate blood pressure levels, contributing to better heart health and overall well-being.

 Cholesterol Balance: Aged Garlic Extract has been found to assist in maintaining healthy cholesterol levels, which is crucial for reducing the risk of heart-related issues.

This giveaway is now closed. Congratulations to the winners: Mikhail R., Dawn B., and Amy K. Stay tuned for more giveaways to come.

By entering this giveaway, you are opting in to receive email newsletters from Naturally Savvy and Wakunaga. You can unsubscribe at any time.

Each of the two prizes is valued at $90. The giveaway is open to the US only—one entry per person. The giveaway runs from March 14 – 25, 2024. Winners will be announced after the giveaway ends.

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Prioritize Sleep

Getting enough sleep is essential for overall health and well-being. Many experts recommend getting at least 8 hours of shut-eye per night, but it’s important to find what works best for you. Create a sleep schedule and stick to it so that you can start feeling more alert and energized throughout the day. If you have issues with your sleep, try a sleep supplement.

Maintain Health With Self-Care

Self-care looks different for everyone, but it is essential in order to maintain mental health and well-being. A good self-care routine can include taking breaks from screens, engaging in mindful activities like yoga or meditation, journaling your thoughts, or simply taking some time alone each day.

Additionally, take steps to reduce stress levels by saying no when needed and using calming techniques such as deep breathing exercises when feeling anxious or overwhelmed.

Share Your Gratitude

Practicing gratitude in your daily life offers numerous wellness benefits, from enhancing mental health to fostering a positive outlook. Acknowledging and appreciating the good in your life can significantly reduce stress and increase overall happiness. One meaningful way to express this gratitude is by thanking those special people in your life with a personal touch.

Using a free card generator, you can design custom greeting cards that genuinely convey your feelings. These online tools provide a variety of templates as a starting point, which you can then personalize to reflect your unique style and sentiment. Whether it’s through selecting your own font, incorporating images or photos, or choosing specific colors, the process allows you to create something heartfelt and individualized. Creating and sending a custom card benefits the recipient with your thoughtful appreciation and reinforces your own practice of gratitude, enhancing your well-being.

Get and Stay Active

Getting and staying active is vital to maintaining good health and well-being. Exercise not only helps to strengthen our muscles and bones, but it also helps to regulate our mood and reduce the risk of chronic diseases.

Joining a gym can be a great way to get started on a fitness journey, as it offers access to a range of equipment and the support of certified trainers. Also, consider various ways to be more active during the workday, such as parking further away and taking the stairs. If your job requires sitting at a desk for long stretches, be sure to get up and walk around regularly. Taking care of our bodies through regular physical activity is an investment in our long-term health and happiness.

Reorganize Your Home

It’s important to declutter physical spaces as well as mental spaces in order to live a more relaxed lifestyle. Get rid of unused items from closets, donate items that no longer bring joy into your life, and change your furniture layout if necessary — all these small changes can go a long way in adding more calmness into your life.

Go Back to School to Improve Career Prospects

Earning an online degree can be an excellent way to acquire advanced knowledge and skills to improve career prospects, leading to better job opportunities, higher earning potential, and career advancement. Many great online degree programs are available, making it easier to fit classes into your current schedule.

Eat Nutritious Meals

Eating healthy does not have to be difficult or expensive. Start by incorporating more vegetables into your diet as they provide essential nutrients and minerals necessary for optimal health. Also, try eating smaller meals throughout the day instead of three large ones – this will help regulate blood sugar levels while also helping with portion control, which can lead to healthier eating habits over time.

Take Regular Walks

Incorporating more walking into your daily routine can profoundly impact your mental and physical health. This simple, low-impact exercise is known for its ability to boost mood, reduce stress, improve cardiovascular health, and enhance overall fitness. Regular walking can also stimulate creative thinking and provide a much-needed break from the sedentary habits of daily life.

However, if your neighborhood isn’t particularly conducive to walking, utilizing a Walk Score map can be immensely helpful. Look for areas with a high Walk Score of 70 or above, indicating that they are more pedestrian-friendly. These areas usually have sidewalks, parks, and trails, making them ideal for your daily step count. Not only do you benefit from the exercise itself, but walking in a pleasant, well-designed area can further uplift your spirits and contribute positively to your wellness journey.

Make Changes for Overall Wellness

Implementing head-to-toe strategies doesn't have an end date; it's an ever-ongoing process of trial and error, aiming to become better with every passing day – one step at a time. Whether you’re returning to school or digitizing your medical records, total wellness isn't achieved overnight; it's a journey toward physical health, emotional well-being, and spiritual balance. So focus on the tiny successes and celebrate them as you go.

We created NaturallySavvy.com to provide you with a safe and reliable environment where you can check out the latest news on healthy living—always without judgment. Whether you are new to healthy living or a seasoned healthy living veteran, NaturallySavvy.com is the place for you.

The post Everyday Health Strategies for Total Wellness appeared first on NaturallySavvy.com.

There are approximately 8,000 strains of probiotics that have been identified, and research into the different strains is constantly evolving. Let's explore the strains that may contribute to our behavior and cognitive function and prevent cognitive decline.

Probiotics and Behavior

Recent research has unveiled the fascinating influence of gut microbes, modulated by probiotics, in creating "neuroactive" compounds such as serotonin, tryptophan, and GABA. These compounds play pivotal roles in human health, including cognitive function, mood regulation, and stress management. For instance, low serotonin levels have been associated with poor memory and depressed mood, highlighting the significance of these neuroactive compounds. Moreover, the impact of our gut microbiome on our risk-taking behavior and decision-making processes has been a subject of scientific interest. Intriguingly, a study revealed that individuals taking probiotics demonstrated a propensity for more calculated risks and future-focused decision-making.

Tryptophans, which serve as precursors to serotonin and melatonin, help regulate the sleep-wake cycle, also known as the circadian rhythm. On the other hand, GABA, a calming neurotransmitter, plays a crucial role in inhibiting impulses and aiding in anxiety management. Specific probiotic species or strains, such as Lactobacillus helveticus and Bifidobacterium longum have been shown to increase serotonin levels and improve mood. Bifidobacterium longum has also exhibited the potential to balance the stress hormone cortisol and alleviate anxiety. 

Additionally, strains like Bifidobacterium lactis, Enterococcus faecium, Lactobacillus acidophilus, Lactobacillus brevis, Lactococcus lactis, Lactobacillus brevis LB0, Lactobacillus plantarum 299v, Lactobacillus rhamnosus, and Lactobacillus reuteri have been associated with GABA production, influencing focus, attention, and communication skills.

These probiotics impact how we navigate the world and engage in social interactions. They may also play a role in stress management. The potential of probiotics to enhance behavior is a rapidly evolving area of study that holds a lot of promise.

Probiotics for Cognitive Function

Recent research has looked at the state of the gut microbiome on memory, cognitive function, and the potential to prevent cognitive decline. Studies have identified specific probiotic strains, such as Lactobacillus rhamnosus GG, which shows promise in preventing age-related memory and cognitive decline. Furthermore, a combination of strains including Lactobacillus acidophilus, L. fermentum, Bifidobacterium lactis, and B. longum has been associated with improvements in memory and learning deficits.

Throughout our lives, the composition of our microbiome is in a constant state of flux. As we age, changes in appetite, digestion, and other factors can influence cognition through this bi-directional communication pathway. Emerging evidence suggests that the gut microbiota may be related to the onset and progression of cognitive decline.

Probiotic supplementation has shown promise in improving cognitive function and mood in older adults. A randomized, double-blind, placebo-controlled trial revealed that probiotics led to improvements in cognitive function and mental flexibility in healthy older adults

The Future of Probiotics and Brain Health

Psychobiotics, a term coined in 2013, represent an evolving field of study that explores how various strains of probiotics can influence brain health and be utilized to enhance it. These live microorganisms have been found to exert a significant impact on neurotransmitters, hormones, and immunity, thereby potentially influencing cognitive function and mental well-being

This evolving field holds great promise for advancing our understanding of how probiotic strains may positively influence various aspects of human health, particularly in cognitive function.

Bottom Line

More studies to identify the best strains for specific benefits are happening, and the next few years will help with cognitive and brain health in many ways. Stay tuned.

[Editor’s Note: Kyo-Dopholis has a variety of probiotics for various ages, stages, and conditions. You can learn more about them here.]

Sources

Andrea Monteagudo-Mera, Valentina Fanti, Claudia Rodriguez-Sobstel, Glenn Gibson, Anisha Wijeyesekera, Kimon-Andreas Karatzas, Bhismadev Chakrabarti, Gamma aminobutyric acid production by commercially available probiotic strains, Journal of Applied Microbiology, Volume 134, Issue 2, February 2023, lxac066, https://doi.org/10.1093/jambio/lxac066

Athari Nik Azm S, Djazayeri A, Safa M, Azami K, Ahmadvand B, Sabbaghziarani F, Sharifzadeh M, Vafa M. Lactobacilli and bifidobacteria ameliorate memory and learning deficits and oxidative stress in β-amyloid (1-42) injected rats. Appl Physiol Nutr Metab. 2018 Jul;43(7):718-726. doi: 10.1139/apnm-2017-0648. Epub 2018 Feb 20. PMID: 29462572.

Bonfili L, Cecarini V, Gogoi O, Gong C, Cuccioloni M, Angeletti M, Rossi G, Eleuteri AM. Microbiota modulation as preventative and therapeutic approach in Alzheimer's disease. FEBS J. 2021 May;288(9):2836-2855. doi: 10.1111/febs.15571. Epub 2020 Oct 8. PMID: 32969566.

Dinan TG, Stilling RM, Stanton C, Cryan JF. Collective unconscious: how gut microbes shape human behavior. J Psychiatr Res. 2015 Apr;63:1-9. doi: 10.1016/j.jpsychires.2015.02.021. Epub 2015 Mar 3. PMID: 25772005.

Dantas AM, Sack AT, Bruggen E, Jiao P, Schuhmann T. The effects of probiotics on risk and time preferences. Sci Rep. 2022 Jul 15;12(1):12152. doi: 10.1038/s41598-022-16251-x. PMID: 35840611; PMCID: PMC9287413.

Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.

Nanyang Liu, Di Yang, Jiahui Sun, Yapeng Li, Probiotic supplements are effective in people with cognitive impairment: a meta-analysis of randomized controlled trials, Nutrition Reviews, Volume 81, Issue 9, September 2023, Pages 1091–1104, https://doi.org/10.1093/nutrit/nuac113

Wallace CJK, Milev R. The effects of probiotics on depressive symptoms in humans: a systematic review. Ann Gen Psychiatry. 2017 Feb 20;16:14. doi: 10.1186/s12991-017-0138-2. Erratum in: Ann Gen Psychiatry. 2017 Mar 7;16:18. PMID: 28239408; PMCID: PMC5319175.

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Imagine sipping on a warm cup of tea that tastes great and helps you chill out. Well, teas with passionflower, rose, lavender, and L-theanine are the ones to look out for. So, if you're looking for a natural way to unwind, this tea could be just what you need. There's still much more to learn about their effects, so let’s look at the latest research!

Read more about coffee and tea and which is better for hydration

Passionflower to the Rescue

Passionflower has historically been used in conditions such as anxiety and insomnia. Some of the research points to balancing GABA (gamma-aminobutyric acid) in the brain, and GABA is known to promote relaxation and improved sleep. Other research for Passionflower has looked at heart rhythm issues, menopausal symptoms, and attention-deficit hyperactivity disorder. It is also applied topically for burns and hemorrhoids. It may cause drowsiness in some individuals, so please don’t operate a motor vehicle or heavy equipment before you know if it affects you this way.

Rose In Tea

Roses are prized for their delightful fragrance and potential health benefits when used in tea. Rose tea has been traditionally utilized to alleviate menstrual pain, reduce stress, promote relaxation, and enhance mood. The high vitamin C content in rose hips can contribute to immune system support. Furthermore, the rose extract has anti-inflammatory properties, which may benefit conditions such as arthritis.

Lavender and the Nervous System

Lavender flowers, commonly used in essential oils and beauty products, can also be brewed into a calming tea. This aromatic beverage is believed to have a soothing effect and may offer potential benefits for individuals dealing with mood disorders such as anxiety and depression. Research suggests that lavender tea can promote better sleep quality and aid in falling asleep, making it a popular choice as a bedtime beverage. Additionally, lavender tea has been associated with reducing symptoms of stress and anxiety, potentially enhancing relaxation and mood. The compounds in lavender are thought to work on the nervous system, mimicking the role of neurotransmitters and helping to decrease stress levels and anxiety.

L-Theanine: What it is and It’s Benefits

We’ve talked about l-theanine at Naturally Savvy before. If you find coffee makes you too jittery, consider a black or green tea that has caffeine but also has l-theanine. L-theanine helps you be alert and focused but not jittery. When added to herbal teas or taken in supplement form, it calms your nervous system and helps you cope better with stressful situations. It may also help lower blood pressure.

Read more about l-theanine

Bottom Line

Tea is a wonderful way to hydrate and relax. When you are looking for tea to help you unwind and relax, it can be a multi-sensorial experience. Not only will the tea taste good, but it will also smell great. Take a deep breath and a sip to relieve your stress and sleep better tonight.

[Editor’s Note: Bigelow Tea has introduced Whispering Wildflowers plus L-Theanine Herbal Tea, which blends passionflower, rose, lavender, and l-theanine for a perfect cup of herbal tea.]

Sources

Bazrafshan MR, Jokar M, Shokrpour N, Delam H. The effect of lavender herbal tea on the anxiety and depression of the elderly: A randomized clinical trial. Complement Ther Med. 2020 May;50:102393. doi: 10.1016/j.ctim.2020.102393. Epub 2020 Mar 30. PMID: 32444033.

Elsas SM, Rossi DJ, Raber J, White G, Seeley CA, Gregory WL, Mohr C, Pfankuch T, Soumyanath A. Passiflora incarnata L. (Passionflower) extracts elicit GABA currents in hippocampal neurons in vitro, and show anxiogenic and anticonvulsant effects in vivo, varying with extraction method. Phytomedicine. 2010 Oct;17(12):940-9. doi: 10.1016/j.phymed.2010.03.002. Epub 2010 Apr 10. PMID: 20382514; PMCID: PMC2941540.

Foxe JJ, Morie KP, Laud PJ, Rowson MJ, de Bruin EA, Kelly SP. Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology. 2012 Jun;62(7):2320-7. doi: 10.1016/j.neuropharm.2012.01.020. Epub 2012 Feb 2. PMID: 22326943.

Kumar R, Nair V, Gupta YK, Singh S. Anti-inflammatory and anti-arthritic activity of aqueous extract of Rosa centifolia in experimental rat models. Int J Rheum Dis. 2017 Sep;20(9):1072-1078. doi: 10.1111/1756-185X.12625. Epub 2015 Jul 27. PMID: 26222375.

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Board-certified cardiologist and certified bioenergetics psychotherapist Stephen T. Sinatra, MD, FACC, FACN, CNS, CBT, has called this energy from the planet vitamin G (G for Ground). Normally, when we talk about vitamins, we think about food and supplement sources, yet natural vitamin D is sourced from sunlight, so we can think of vitamin G as being sourced from the earth.

Read about ten ways to protect yourself from EMF exposure

Sinatra, who has researched and written about grounding, explains that the energy we take in from the earth through our feet and other body parts that make direct contact with the earth “can restore and stabilize the bioelectrical circuitry that governs your physiology and organs, harmonize your basic biological rhythms, boost self-healing mechanisms, reduce inflammation and pain, and improve your sleep and feeling of calmness.” What better natural medicine could we ask for?

We are disconnected from the planet

When was the last time you or your kids walked barefoot outside? Slept on the ground under the stars? Rolled around on the ground with your dog? Sat quietly with your bare feet firmly planted on the earth? Walked along the beach? Chances are you haven’t done any of the things or enough of them to connect you directly with the energy rising from the earth. In modern societies, going barefoot outside is nearly taboo; we are afraid to get cut, pierced, bruised, or otherwise damage our feet with stones, glass, thorns, and any number of other hazards. (Fortunately, other ways exist to connect with the earth safely; see “Making safe grounding connections” below.)

Yet, we deprive our body of the earth’s electrical healing force. Sinatra has said that “we humans live on a global treatment table…but don’t know it.” This modern disconnect could cause many of our health complaints, such as fatigue, stress and anxiety, poor sleep, and inflammation. Research and testimonials have suggested that these and other common complaints can be reduced or even eliminated when we reconnect with the earth.

Benefits of grounding

Although the amount of scientific research into the health benefits of grounding is not plentiful, a growing interest in the phenomenon encourages more study. For example, a team of scientists from New Hampshire, California, and Oregon recently completed an evaluation of research on the health benefits of grounding. Their hypothesis is that when we directly connect with the earth, free electrons from the planet’s surface enter the body, where they have antioxidant effects, such as facilitating the repair of tissue and reducing inflammation.

These investigators reported on several research studies, including one in which 12 individuals who were experiencing sleep problems and pain used a grounding system for eight weeks. The subjects experienced improved pain, stress, sleep, and significant changes in cortisol (a stress hormone) secretion. The authors concluded that grounding the body during sleep results in a drop in night-time cortisol levels, bringing hormone secretion into balance with the natural 24-hour circadian cycle.

Grounding has also been associated with reducing inflammation, a factor that is associated with chronic pain, diabetes, arthritis, cardiovascular disease, Alzheimer’s disease, cancer, and other major health problems. The benefit seems to come from transferring electrons (negatively charged) into the body, where they neutralize free radicals (positively charged), which are involved in chronic inflammation.

Sinatra was involved in a cardiovascular study in which grounding was found to significantly improve the thickness of blood (viscosity), inflammation, and flow, all of which can be extremely beneficial for anyone at risk for or with cardiovascular disease and diabetes. Grounding also has been shown to help balance the nervous system and heart function.

In a study that involved 27 adults, those who were grounded showed improvements in heart rate variability that exceeded what can be achieved with basic relaxation. Because improved heart rate variability positively impacts cardiovascular health, the authors noted that grounding techniques should be used as a basic strategy to support cardiovascular health.

Making safe grounding connections

Some of us may have access to safe areas to connect with the earth’s energy with bare feet directly. Perhaps it’s in the form of a grassy or dirt area in your yard that you keep clean for that purpose. Walking on the beach is a popular barefoot experience… beware of those sharp shell shards! Untreated backyard concrete patios are another place where unshod feet can connect with the Earth’s electrons. If these areas are wet, the effect is even better because water is a great conductor of electrons.

Not everyone has such opportunities, however, or they want more convenient ways to connect while in their homes, offices, or other indoor venues. What can be done?

Sinatra suggests going barefoot as part of your daily routine. Direct contact with grass, dirt, unpainted concrete, and sand (wet is preferred) lets you take in the Earth’s electrons. Surfaces such as vinyl, painted concrete, rugs, plastic, asphalt, and wood are not conductors of this energy.

To augment this experience, or if you don’t have convenient access to direct earth contact, then you might try an Earthing system indoors. These products come in mats, body bands, or bed sheets connected to a properly grounded electrical outlet inside or outside via a wire. Such systems use silver or carbon mesh to transfer the Earth’s energy. These products can be used in bed, at your desk (home or office), on the front porch, or anywhere a proper electrical outlet exists.

The bottom line on grounding

Grounding “is the easiest and most profound lifestyle change anyone can make,” according to biophysicist James Oschman, PhD, author of Energy Medicine: The Scientific Basis. If you can’t directly connect with the earth outside, then try an earthing system indoors or do both. Grounding is a fun, healthy way to improve your well-being and stay connected with Mother Earth.

References

Chevalier G et al. Earthing (grounding) the human body reduces blood viscosity-a major factor in cardiovascular disease. The Journal of Alternative and Complementary Medicine 2013; 19(2): 102-110

Chevalier G, Sinatra ST. Emotional stress, heart rate variability, grounding, and improved autonomic tone: clinical applications. Integrative Medicine 2011 Jun/Jul; 10(3)

Ghaly M, Teplitz D. The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. Journal of Alternative and Complementary Medicine 2004; 10(5): 767-76

The Heart MD Institute. What is earthing or grounding?

Mercola.com. The ultimate antioxidant: fight premature aging for free. 2012 Nov 4

Oschman JL et al. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammatory Research 2015 Mar 24; 8:83-96

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Some tidbits about tea

There are dozens of reasons why people love tea and why it’s the second most consumed beverage in the world (water is first). One reason is variety. Depending on the source, there are six or more types of tea: those that come from the evergreen shrub known as Camellia sinensis (black, oolong, green, white, pu-erh) as well as blended teas (black, green, or white teas blended with herbs or oils). Any of these teas can be categorized according to where they are grown, which means the variety of flavors, though subtle, can be extensive. In addition, there are scores of herbal teas available. You could literally have a different tea every day of the year and still have some flavors left over to try the following year.

Read about the health benefits of tea

Another reason people choose tea is for its health benefits. Herbal teas typically each have their own unique properties according to the ingredient or ingredients in them. Teas derived from Camellia sinensis provide significant levels of polyphenols, which act as antioxidants and help manage cell-damaging free radicals. Green tea is the richest in the antioxidant epigallocatechin-3 gallate, while black tea is the best source of theaflavins. Generally, teas are credited with numerous health benefits, including reduced risk of cancer, premature death, type 2 diabetes, heart disease, and stroke.

Yet another reason why some people include tea in their diet is the caffeine content. An individual’s caffeine preferences can range from zero to low because of an intolerance or not wanting to experience the potential side effects, which can include jitters, headache, irritability, muscle tremors, insomnia, nervousness, frequent urination, and rapid heartbeat. Here’s a rundown of the approximate caffeine content of teas and coffee per 8-oz cup:

• Coffee: 100-120 mg (Note: Some coffee brews from popular commercial establishments can be significantly higher.)
• Black tea: 30-60 mg
• Green tea: 25-50 mg
• Decaf tea: 1-8 mg
• Herbal tea: 0 mg

How to get an energy kick

Boosting your energy in a natural, healthy way involves a holistic approach that includes a number of lifestyle habits. For example:

• Whole food diet. Whole, natural foods are the best source of vitamins, minerals, fiber, proteins, fats, enzymes, phytonutrients, and other essential elements that are necessary for consistent energy, healthy immune function, and optimal digestion.
• Hydration. Staying well-hydrated is frequently overlooked when people think about energy needs. You need adequate water intake to maintain healthy energy levels, yet about 47 percent of Americans don’t get enough. That amount varies depending on the individual, but generally, adults living in temperate climates need about 96 ounces (women) or 128 ounces (men) daily. One caveat is that teas with caffeine can have a diuretic effect (flushing fluids out), so keep that in mind when drinking beverages with high caffeine content.
• Stress management. Unmanaged chronic stress is associated with fatigue and sleep problems, including insomnia. Daily attention to reducing stress, whether it’s deep breathing, yoga, meditation, visualization, exercise, or other calming activities, can help relieve tension, anxiety, and stress and help boost energy.
• Adequate sleep. Stress, insomnia, and fatigue typically go hand-in-hand. Getting adequate restful sleep (7-8 hours nightly) is essential for healthy energy levels.
• Exercise. Engaging in daily physical activity, in addition to the other suggested lifestyle factors, can enhance your energy level. When you exercise, oxygen and nutrients are transported to your cells (especially the mitochondria, which are the organelles that produce energy) and support your cardiovascular, respiratory, and other organ systems.

Read about mental health in your cup of tea

Tea for an energy kick

What if there were a tea that provided an extra energy kick from some extra caffeine, but still less than in coffee, and without the jittery effect of caffeine? There is such a tea, and the reason it can meet these goals is L-theanine.

L-theanine is a naturally occurring amino acid found mainly in black and green teas and some mushrooms. It is often used to help relieve stress and anxiety, and its effectiveness has been shown in numerous studies.

For example, a 2022 study found that L-theanine was successful in reducing anxiety in moderately stressed adults and lowering levels of the stress hormone cortisol. In a 2019 review of published reports, the authors noted that L-theanine was safe and provided stress relief at various doses. In another review involving five random controlled trials, the reviewers reported that L-theanine use significantly improved stress and anxiety in people who were experiencing stressful situations.

A new tea called Peak Energy from Bigelow is a black tea that has been enhanced with extra L-theanine and caffeine. While the added caffeine adds an energy kick, the L-theanine balances the jittery effect. That means you can enjoy this tea for an energy boost and for stress relief at the same time. Because of the additional energy boost, you should not drink this tea in the afternoon or later, as it may affect your sleep.

Bottom line

You can get an energy boost from caffeine, the health benefits of tea, and the stress-reducing gift from L-theanine in one product. The added caffeine and L-theanine In Peak Energy work in synch to give you a lift without the jitters.

Sources

Caffeine: How much is too much? Mayo Clinic 2022 Mar 19

Caffeine chart. Center for Science in the Public Interest.  2023 Jul

Evans M et al. A randomized, triple-blind, placebo-controlled, crossover study to investigate the efficacy of a single dose of AlphaWave^® L-Theanine on stress in a healthy adult population. Neurology and Therapy 2021 Dec; 10(2):1061-1078.

Everett JM et al. Theanine consumption, stress and anxiety in human clinical trials: a systematic review. Journal of Nutrition & Intermediary Metabolism 2016; 4:41-42

Lopes Sakamoto F et al. Psychotropic effects of _L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research 2019 Sep; 147:104395

Shriber S. Forty-seven percent of Americans don’t drink enough water plus more H2O insights. Civic Science 2023 Jan 17

Tea. Harvard School of Public Health 2023 Jun

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