Could Too Much Salt Contribute to Dementia?

Could Too Much Salt Contribute to Dementia?

Experts have been researching the potential causes of dementia for quite some time. Like many conditions, it’s believed to result from a combination of lifestyle, hereditary, and environmental factors. Recently, however, there’s been one dietary factor catching the attention of researchers: excess salt. Discover the connection between table salt and dementia risk below.

Dietary Salt & Cognitive Impairment

According to research published in October 2019 in Nature Neuroscience, a link has been established between excessive salt intake and elevated dementia risk. While experts have long associated poor cerebrovascular function with high salt diets, this new study suggests high sodium levels don’t just restrict blood flow to the brain; they can actually affect tau protein levels in the brain, too.

Tau supports neurons under normal circumstances. It does so by stabilizing microtubules, the structures which carry nutrients to neurons. When tau becomes unstable, it can build up in the brain. The buildup of tau is a hallmark characteristic of Alzheimer’s.

In the rodent study, scientists used nitric oxide to stabilize the tau, which in turn led to normal cognitive function – even though blood flow to the brain was still restricted. This suggests that the tau buildup caused by salt – and not the restricted blood flow – is the true causative agent behind dementia.

Reducing Salt Intake

Based on these findings, experts are now urging individuals to be mindful of their salt intake. Although further research needs to be completed to confirm the connection between sodium and dementia in humans, reducing salt consumption is a good idea anyhow. Excess sodium can accumulate in the blood when the kidneys can no longer keep up with it, which causes the body to hold onto excess water. This, in turn, increases fluid and blood volume, which puts added pressure on the heart and blood vessels. As a result, the risk for blood pressure, heart attack, and stroke increases.

The American Heart Association recommends adults take in no more than 2,300 mg of salt per day, but suggests aiming for an ideal limit of 1,500 mg. The majority of sodium comes from packaged and prepared foods, so making your own meals at home with whole ingredients such as fresh vegetables, whole grains, and lean protein is one of the best ways to reduce salt intake.

3 Reasons to Consider a Daily Probiotic

3 Reasons to Consider a Daily Probiotic

When you go to the doctor’s office for a bacterial infection such as strep throat, you’ll likely receive a prescription for antibiotics to clear up the illness. Yet, if you’ve been down the vitamin aisle lately, chances are you’ve come across probiotics. What are these new supplements, and why are so many people taking them? Here are 3 reasons to consider a daily probiotic.

While antibiotics are used to zap the bad bacteria in your body, probiotics are used to promote the helpful bacteria that support intestinal, and ultimately, whole-body health. When we take antibiotics, these medications also naturally take away some of the good bacteria our body needs to thrive. Probiotics help to restore the essential balance in our intestinal tract. Moreover, aside from antibiotics, there are many other dietary, environmental, and medical factors which can affect our population of good bacteria. Thus, probiotics can be a healthy choice for many populations – with a doctor’s permission, of course.

If you’re not already doing so, here are three reasons to consider discussing a probiotic supplement with your healthcare provider:

Prevent Gut Dysbiosis

Because probiotics help to maintain a healthy population of microorganisms in the intestines, it is important to consider a daily probiotic. They could help to prevent against a serious condition known as gut dysbiosis. When factors such as age, diet, stress, and disease diminish the abundance and diversity of healthy gut bacteria, it can impact the homeostasis, or stable state, of the gut. Gut dysbiosis occurs when this imbalance happens consistently. The condition is linked not only to intestinal issues such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), but also central nervous system disorders, cardiovascular diseases, and diabetes. Fortunately, probiotics have been shown to help regulate these bacteria for improved intestinal health.

Support Immune System Health

The intestinal immune system encounters more foreign and harmful substances than any other system in the body, making it a key player in disease prevention. In fact, as much as 70% of the body’s entire immune system is located in the intestines. Yet, to provide the right immune responses when needed, the intestinal tract needs a healthy balance of bacteria. Taking probiotics can help to promote that balance, and use of these supplements has even been linked to prevention of the common cold.

Aid in Weight Management

Losing weight and keeping it off can be challenging. While eating a diet rich in lean protein, whole grains, and nutrient-rich fruit and vegetables is essential to maintaining a healthy weight, probiotics could also play a beneficial role in weight management. Specifically, the probiotic strain Bifidobacterium lactics B-420 appears to help control body fat and assist with the regulation of body weight.

Why Are You Waking Up in the Middle of the Night?

Why Are You Waking Up in the Middle of the Night?

We’ve all heard about the importance of clocking seven to eight hours of sleep each night. Getting adequate slumber has been linked to dozens of benefits, including the preservation of mental and physical health, quality of life, and safety at every age. Yet, if you’re like many people, you may find yourself waking up in the middle of the night on occasion.

When you find yourself rising from slumber on a regular basis, it’s categorized as insomnia. Although common, this issue usually points to a need for some type of change. Of course, you must first know what’s causing the pattern before you can address it. While there are many potential reasons for waking up from sleep unprovoked, here are a few common causes to explore.

Hormones

Hormonal changes can have a significant impact on sleep, especially for women during pregnancy and menopause. Changing levels of estrogen, in particular, can lead to sleep challenges such as waking up in the middle of the night. Maintaining a comfortable bedroom temperature (possibly on the cooler side), scheduling exercise earlier in the day, and drinking a soothing beverage before bed may help to facilitate uninterrupted sleep.

Of course, it’s also possible for hormone imbalances to trigger sleep problems even if you aren’t a pregnant or menopausal woman. Be sure to speak with your doctor if you suspect hormone issues could be the culprit for your periodic wake-ups.

Blood Sugar Changes

Eating foods with carbohydrates or sugars can boost your blood sugar. Eventually, the insulin in your body will remove the sugar from your blood and send it to your cells, resulting in declining blood sugar levels. While it’s likely you’ll feel sleepy at this time, the dip in blood sugar can actually trigger a stress response, releasing cortisol and adrenaline, which could actually stir you out of your slumber.

To combat these dips and spikes, try to steer clear of sugary or carb-rich foods at least two hours before going to sleep. Be sure to include protein with your meal, along with healthy fats and fiber. Avoid skipping meals during the day, too.

Medical Conditions

Medical conditions like diabetes, kidney disease, musculoskeletal disorders, and sleep apnea can all cause sleep disturbances. Be sure you’re seeing your physician for regular checkups to maintain any existing conditions or to identify potential underlying causes of sleep problems. Additionally, mental health disorders such as general anxiety and depression may also lead to irregular sleep patterns. If you think your sleep issues are related to a mental health issue, seek help from a professional counselor.

Daytime Habits

Daily napping, drinking caffeine late in the day, and drinking more than one alcoholic beverage can all contribute to poor sleep. Additionally, waking up and going to bed at different times each day could make it difficult for your body to regulate its natural sleep clock. For this reason, you should try to maintain a consistent sleeping schedule, even on the weekends.

7 Natural Options for Boosting Libido

7 Natural Options for Boosting Libido

Sex drive can be notoriously difficult to measure. Most people experience surges in libido that come and go naturally, but what’s considered normal may be very different from one person to the next. Here are 7 natural options for boosting libido.

Oftentimes, men and women tend to experience a decline in sex drive with age. While this may be due in part to hormonal changes, it can also result from contributing factors such as stress and certain physical conditions. Fortunately, there are treatments available to help rekindle your desire again. If you’re looking to explore some natural libido-enhancing remedies first, however, here are some options to consider.

Get Ample Sleep

It’s no surprise that feeling exhausted and being in the mood are often at odds with one another. Yet, the link between quality sleep and a healthy sex drive has even been backed by research, so make it a priority to clock your seven to eight hours each night.

Alleviate Stress

Stress and libido are closely related. When the stress hormone cortisol is elevated, it can reduce the production of sex hormones like testosterone. Fortunately, you can control your stress with management techniques such as deep breathing exercises, talking about your concerns with your partner, and therapy, if needed. 

Focus on Your Relationship

Sometimes, issues surrounding sexual desires could stem from larger relationship challenges. Whether there seems to be little romance or you’re experiencing increased bickering, many relationship issues can be solved through open, ongoing communication. You might also consider instituting date nights, cuddle sessions, and similar methods for shifting the focus back towards your partnership.

Eat a Nutritious Diet

Diet influences many aspects of health – including your sexual wellbeing. A heart-healthy diet, in particular, can improve sex health by minimizing the risk of metabolic syndrome, which is associated with erectile dysfunction and cardiovascular issues. To promote both heart health and a strong libido, be sure fill your plate with plenty of fruits and vegetables, seafood, whole grains, and healthy oils.

Exercise Regularly

Similar to diet, exercise can also play a role in boosting libido. Physical activity increases activity within the sympathetic nervous system, and can therefore promote sexual stimulation. It can also minimize stress by increasing endorphins, thereby kicking off a two-fold effect to support sex drive. Aim for 30 minutes of moderate exercise five days a week. 

Maintain a Healthy Weight

Being overweight or obese could alter hormone levels, which can have a direct impact on libido. Of course, there are also secondary effects of carrying excess weight: for one, being at an unhealthy weight could lead to reduced body confidence, which may thwart sexual desires. Fortunately, the diet and exercise strategies above can lead to both weight loss and healthy, long-term weight management.

Consider Herbal Supplements

While research is limited, one study suggests that certain herbs could enhance sexual function. Maca, ginko, ginseng, and tribulus have been associated with the benefits, but be sure to speak with your physician before introducing any herbal supplements into your daily routine.

7 Beauty Tips for Naturally Vibrant Skin

7 Beauty Tips for Naturally Vibrant Skin

Maintaining healthy, luminous skin isn’t impossible, but it does require some self-care. Fortunately, many of these steps are quick, simple, and can be introduced easily into your daily routine. And, because many of the strategies to boost skin wellness also go hand-in-hand with overall healthy habits, you may even see some other benefits as a result. Here are some of the most powerful ways to improve your skin’s health naturally. Here are 7 beauty tips for naturally vibrant skin.

Always Remove Your Makeup

Your skin needs to breathe while you’re resting, but makeup can clog your pores and prevent it from getting the air it needs. To keep imperfections like blackheads and blemishes at bay always remove your makeup every night before bed – no exception. If you don’t have time to wash your face entirely, at least use a cotton pad and olive oil to gently remove lingering cosmetics.

Get Plenty of Wholesome Nutrients

Every system in your body requires proper nutrition to function its best, and your skin is no different. Foods rich in healthy fats, including fatty fish, avocadoes, and nuts, are especially powerful for keeping skin hydrated and supple. Nutrient-rich foods like vegetables, fruit, and lean protein will also help round out a skin-healthy diet.

Exercise Regularly

Exercise increases blood flow, which helps to boost skin health. When you get active, circulation increases, which carries essential nutrients to the skin. Plus, increased blood flow also helps to carry away waste such as free radicals, which could otherwise exacerbate the signs of aging.

Stay Hydrated

Every single cell in your body requires water – especially your skin cells. Your skin is an organ made up of water, and without enough hydration, it can begin to look flaky, dull, and aged. Be sure to get at least glasses a day to keep your skin looking its best.

Sleep Soundly

The signs of a poor night’s sleep are likely to show up on your skin immediately, in the form of puffy eyes or undereye bags. Yet, a pattern of bad sleep can also take its toll on your skin. Because cells regenerate during sleep, getting ample rest is essential to fighting the signs of aging. Aim for at least eight hours of shut-eye each night to promote a natural glow.

Keep Your Skin Moisturized

Dry skin loses its elasticity and makes it easier to spot fine lines and wrinkles. For this reason, you should be applying a gentle moisturizer every morning and evening. Look for one with natural, non-irritating ingredients, especially if you have sensitive skin.

Never Skip Sunblock

The final but most important rule for maintaining healthy skin is to apply sunblock each and every day. Even if you’re only outdoors briefly, UV damage can add up, and will eventually lead to wrinkles, sun spots, and other signs of aging. Make sure your moisturizer has an SPF of 30 or higher, and that it can block out both harmful UVA and UVB rays to keep your skin not only safe, but healthy-looking.

How Does the Weather Influence Your Health?

How Does the Weather Influence Your Health?

Whether it’s a migraine or a foul mood, many people believe that certain weather patterns can trigger wellness issues. If you have arthritis, for instance, you might find that your joint pain seems to flare up with certain temperatures or conditions. But does the weather really impact our health, or is it just in our heads? If you are asking yourself ” Does the weather influence your health? ” then let’s take a look at some research to find out.

Colds & Flus

The CDC states that flu activity peaks from December to February, with the full season stretching from October to May. Is it a coincidence that these months also see the chilliest temperatures? Not according to 2015 research, published in Viruses. The study shows a correlation between plummeting temperatures and humidity levels and the uptick in infections. The theory is that breathing in poorly humidified air – hot or cold – can dry the nasal passages, thus decreasing resistance to viruses. Of course, colder season also tends to restrict us to indoor activities, where we might be more likely to pick up germs from others. Even if chilly, dry weather does impact resistance, germs are still the culprit behind flus and colds, so try to avoid direct contact with anyone who is sick and wash your hands frequently.

Migraines

The triggers for migraines have long been debated, but those who experience them often cite weather patterns as a causative agent. While the verdict is still out on whether cold temps could affect these severe headaches, research has indicated that cluster headaches appear more frequently during transitions from winter to spring and spring to summer.

Mood Changes

Feeling gloomy as a result of less sunshine? You’re not alone. More than 3 million people in the U.S. experience Seasonal Affective Disorder (SAD) each year, a condition characterized by depression which typically starts in the fall and persists through the winter. Reduced sunlight can affect the body’s circadian rhythm, serotonin levels, and melatonin, all of which influence mood. Symptoms of SAD include feeling sluggish, losing interest in your favorite activities, and feeling depressed most of the day, almost every day. Of course, dreary weather can also lead to some of these feelings on a less intense scale. If you think you could have SAD, however, don’t feel as if you have to “tough it out;” doctors can offer treatments such as light therapy to help you address the condition. When asking yourself  ” Does the weather influence your health? ” the answer is yes!

Chronic Pain

Pain from conditions like osteoarthritis is believed to be worsened by damp, cold weather. Some studies suggest cloudy, rainy weather indeed increases severe discomfort, but other research debunks this theory. Persistent pain caused by arthritis and other chronic conditions tends to wax and wane to begin with, which makes it challenging to establish a definitive link between weather patterns and aches. Still, the Cloudy with a Chance of Pain project, which aims to correlate chronic pain with weather, suggests planning any burdensome activities around any weather patterns you believe to influence your pain levels.

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