Archive for the ‘Stress’ Category

If you are considering or already are a vegan or vegetarian, one of your main concerns may be how you will get enough protein in your diet. Protein is one of the three macronutrients your body requires, so it is important you are getting enough of it. The protein intake varies from person to person, but according to the Dietary Reference Intake (DRI), a good way to see roughly how much you should be getting by using your weight is 0.36 grams per pound. Although this approach will tell you the amount of protein you should be getting in order to prevent deficiency, you may want to consider speaking to a nutritionist as there are many factors that can affect the right amount for you. As a vegetarian or vegan, you shouldn’t feel like you are struggling with getting good sources of protein in your diet. The following are different options of high protein foods you can incorporate into your diet:protein vegetarians and vegans

  1. Edamame/Tempeh/Tofu: all 3 of these come from soybeans which is a complete source of protein, and has other nutrients such as calcium, and iron. There are about 10 to 19 grams of protein per 100 grams of either one of these.
  2. Nutritional Yeast: This is the deactivated strain of Saccharomyces cerevisiae yeast. This will give a cheesy flavor to your recipes AND it is dairy free which is great if you are a vegan. Not only is it a good source of protein, but also has copper, vitamin B12 Vitamin or Mineral Deficiency may be Causing your Fatigue, magnesium, and zinc. There are 14 grams of protein per 28 grams of nutritional yeast.
  3. Spirulina: A superfood made of blue-green algae.  It has riboflavin, essential fatty acids, and potassium. It also has anti-inflammatory and antioxidant properties. There are about 8 grams of complete protein in 2 tablespoons of spirulina.
  4. Quinoa: A good source of phosphorus, complex carbs, iron, magnesium, and fiber. It has about 9 grams of protein per cooked cup of quinoa.
  5. Chia Seeds: These can be incorporated into your cooking in so many different ways such as baking, smoothies, and even chia seed puddings. They also contain omega-3 fatty acids, fiber, selenium, antioxidants. Chia seeds have 6 grams of protein per 35 grams.

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What is Holistic Health?

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Often times when there is something physically wrong with people, they immediately take medication to ease or eliminate the physical pain, however, they don’t get to the root of the problem. It can be like putting a band-aid on the real underlying issue. Holistic health takes into consideration a person as a whole, meaning emotional, spiritual and physical changes in the body. Many are skeptical of this approach because they assume this form of healthcare can’t include traditional approaches like medication. Holistic health includes traditional approaches as well as non-traditional ones, such as acupuncture or oxygen therapies. online labTestsThese two methods complement one another, leading to optimal health. Holistic health is used to achieve life balance, which means feeling well internally, thus promoting physical health. People achieve this by being self-aware, living an active lifestyle How to Have a Less Stressful Lifestyle, eating right, and being positive. This allows their mind, spirit, and body to connect. Achieving optimal health by eating right and being active may not be groundbreaking news, but it can go a long way. Eating better means avoiding processed foods, artificial dyes, foods with harmful chemicals, or food with little nutritional value. Exercising allows you to burn calories, reduce stress, gets the blood flowing and clears the head. It is important to set time aside in the day for some type of physical activity, which doesn’t always have to be a long workout, even 10 minutes of vigorous exercise is better than nothing. Lastly, just like your body doesn’t respond well to unhealthy foods, it also doesn’t respond well to negative energy or thoughts. Imbalances in your personal life can affect your health, so it is important to be self-aware and to practice self-care. This can’t always be done alone, often times the help of a professional may be necessary. All in all, holistic health requires a lot of discipline but ultimately will allow people to be in their best health condition.

 


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How Stress can Affect your Health

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Stress can be responsible for some health issues you may be having such as constant migraines, reduced productivity, and even insomnia. Many don’t understand the toll stress can take on their body, which is why it’s important you find ways to manage it. Stress is most commonly known to affect your behavior, feelings, and thoughts, but it can also affect your physical health. High levels of stress that are not managed for an extended period of time can increase blood pressure, obesity, diabetes, and cardiovascular disease. Some signs you may be under too much stress are headaches, fatigue, chest pains, weariness, anxiety, depression, mood swings, change in eating pattern, and drug/alcohol abuse. There are many techniques you can try out to see what works best for you. You can try meditation, exercise, being social, and/or practicing one of your hobbies. Many times when you think of destressing you think of just going home and watching tv, playing video games, or surfing the internet. These inactive activities may actually increase your stress in the long run, so try going for activities that require you are active. If you have tried the techniques mentioned and are still not feeling any relief, you may want to reach out to a professional for help.


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Why Does Stress Cause Weight Gain?

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Stress has a short term effect of lost of appetite; the brain releases corticotropin hormones that reduce hunger.  Adrenaline is also released, which activates the fight or flight response in the body to temporarily decreases your appetite. However, if you are experiencing constant stress, the suprarenal gland will start releasing cortisol which actually increases appetite as well. Cortisol levels will fall once the body returns to homeostasis, but if the body continues to be subjected to stress in the long term, cortisol levels will remain high and can negatively affect your health.

How Cortisol and Stress Increase Eating

When your body is under pressure and stress with cortisol in an elevated state, your body tends to crave foods that are higher in sugar and fat.  This is considered emotional eating.  Emotional eating can be so strong that many eaters feel powerless over their food cravings; they can’t control their desires for unhealthy food or eating it.

Additional factors include the sleep deprivation, increased alcohol intake and a decrease in exercise for those experiencing physical or emotional distress in the long term.  All of these factors exacerbate stress and may play a large role in weight gain.

Decrease or Address Stress, Get Plenty of Sleep and Eat Well

There are many ways to reduce stress to prevent weight gain. First off, you should avoid buying foods high in fat and sugar. If they are not easily within reach, you are less likely to eat them.  Meditation is also a great technique to reduce stress and also become more mindful of your eating habits. You may want to try tai chi or yoga because they are a combination of meditation and exercise which helps to significantly reduce stress.

Take Control of Your Health!

 


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Controlling Inflammation levels

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Inflammation is the body’s reaction to infections and it occurs to protect your body and  keep it healthy. There are two types of inflammation that may happen in your body: acute and chronic. Acute inflammation would be the “good” type of inflammation, as it helps your body heal by sending white blood cells to the troubled area. Acute inflammation also doesn’t last very long because your body typically heals quickly. Chronic inflammation does the opposite of acute inflammation, the white blood cells burn through healthy tissue or organs instead of healing your body. It is important to have your inflammation levels tested by getting a C-reactive protein blood test (CRP).  The CRP will be elevated if your body is dealing with inflammation.

The CRP test is not diagnostic, but it does provide relevant information to your health provider if inflammation is present.  The test results, along with other information from a physical exam can determine if there is acute or chronic inflammation occurring in the body.

Diet and exercise are the primary ways to beat inflammation.  Try to avoid processed foods which contain high amounts of sugar and fats.  Increase your level of activity.  This doesn’t mean you have to spend hours at the gym everyday.  Adding activity can be as simple as decreasing the amount of time you spend sitting, increasing walking and other activities throughout the day.

The CRP test is offered on our website: www.HealthOneLabs.com. You may read more about inflammation in this article.


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How to Have a Less Stressful Lifestyle

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Having a little bit of stress or pressure on you can often better your productivity and senses, however, having a high amount of stress on you can hinder you from doing everything that you’d like to get done. A lot stress can make you sick both mentally and physically. In order for you to lower your stress level, you need to first identify the symptoms of stress and then take action. If you experience moodiness, trouble falling asleep, negative thoughts and an overwhelming feeling then you might be too stressed out.

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The first step to reduce your stress is to identify the symptoms, and the second is to take action. There are many things you can do to reduce stress and lead a healthier lifestyle. You should try to have a more positive attitude to things that are in your control, don’t worry too much about things that you can’t change. Exercise is key when trying to reduce stress levels, it is recommended to exercise for at least thirty minutes a day. Exercise goes hand in hand with your eating habits. You should strive to eat foods that are high in protein and contain vitamin C, B, and A which help to lower stress. It is also important to get at least seven to nine hours of sleep every night, being well rested allows you to have a more positive attitude. You should have a group of people who support you and that you can count on for help, like if there’s something bothering you, you can go to these people and express your feelings. You should never have feelings bottled up, if you don’t feel comfortable talking to a friend or a family member about something, seek help from a counselor. Lastly, you should simplify your schedule for the things that are really important in your life, spreading yourself too thin might be the source of your stress.

Take Control of Your Health

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