Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to not only get my disease under control, but hopefully to get it in remission. There is no cure for Graves’ Disease, but fortunately my symptoms can be managed with medication. I continue to improve but the only way to get it in remission is to manage the underlying problem: chronic inflammation. Since remission is my goal, I’ve started following an Anti-Inflammatory Lifestyle.  Here’s what I’ve learned that is important to understand, whether you have a chronic inflammation or autoimmune condition problem or not. If you are over 50, following an anti-inflammatory lifestyle can be like the “Fountain of Youth”. It’s the right choice for long term health.

Chronic Inflammation is Poison

Our bodies are constantly bombarded by toxins, poison and dangerous triggers in the environment. These include by bacteria, viruses, chemicals, toxins, and a variety of other harmful catalysts. The body protects itself from these harmful substances through our immune response. Our immune system acts like the security system and triggers a healthy inflammation. Anytime there is a potential threat, our inflammatory response is triggered which involves a variety of biochemical reactions that help fight off infections and remove toxins, and increase blood flow to wounds or tissues that need healing, and also generate pain to signal that something is wrong in the body.

Types of Inflammatory Responses

There are two types of inflammatory responses to protect the body:

Acute inflammation- is an immediate response to some type of physical trauma, be it an injury, infection or disease. Acute inflammation aids in the body’s healing and recovery.

Chronic inflammation- occurs when the body is continuously protecting itself by secreting pro-inflammatory chemicals. With too much of the pro-inflammatory chemicals circulating in the blood, chronic inflammation becomes a poison. Rather than protect the body, chronic inflammation can turn into a disease that attacks and destroys the healthy cells in arteries, joints, organs, or many other areas of the body.

Chronic Inflammation Symptoms

Chronic inflammation can generate a variety of symptoms that may not immediately be obvious but can worsen over time. Common symptoms of chronic inflammation include:

• Chronic stiffness
• Recurrent body aches and pains
• Persistent swelling
• Loss of joint function
• Recurrent diarrhea
• Persistent indigestion
• Persistent upper respiratory congestion
• Sporadic infections
• Major skin outbreaks

Chronic Inflammation Associated with Chronic Disease

Chronic inflammation can become a slow and potentially fatal toxin in the body if not properly managed. It has been studied extensively and is associated with a wide range of autoimmune diseases (including autoimmune diseases) such as:

•  Allergies
• Asthma
• Chronic obstructive lung diseases
• Congestive heart failure and other heart diseases
• Anemia
• Alzheimer’s disease
• Cancer
• Obesity
• Diabetes mellitus
• Crohn’s disease and other inflammatory bowel diseases
• Fibromyalgia
• Chronic kidney disease and kidney failure
• Systemic Lupus Erythematosis
• Psoriasis
• Chronic pain syndromes
• Rheumatoid arthritis
• Thyroid disease (Hashimoto’s and Graves’).

Associated Risk Factors

Age, diet, lifestyle, and disturbed sleep are the primary drivers associated with the disorder. Age correlates directly with elevated levels of the inflammatory molecules. The older we get, the more pro-inflammatory substances increase in the body. Diets rich in fats and refined sugars increase the risk of inflammation. Similarly, those who are obese have a higher risk of chronic inflammation. Smoking and stress lower our anti-inflammatory molecule production, thus increasing the chances of chronic inflammation.

Traditional Treatments

There are several types of treatments available including:

• Prescription medication

For many years, physicians prescribed corticosteroids which suppress the immune response, thus suppressing inflammation. While this is still an effective option, these medications come with serious side effects. It is important to carefully consult with your doctor before using any prescription medication to treat inflammation.

• Non-Prescription medication

There are over-the-counter non-steroidal anti-inflammatory medications that alleviate pain. These include Aspirin, Ibuprofen, and Naproxen. However, it is not advisable to take these medications long-term, and in high doses, due to the associated side-effects (particularly kidney damage and GI bleeding).

• Supplements

Turmeric and herbs found in the ginger family hold strong anti-inflammatory properties.

Lead an Anti-Inflammatory Lifestyle to Manage Chronic Inflammation

If you lead an anti-inflammatory lifestyle to manage chronic inflammation , it can help control autoimmune disease or promote its remission. However, it is essential to keep inflammatory triggers under control over the long term to ensure optimal health and chronic disease management.

Using the ancient Ayurvedic medicine approach, which focuses on a healthy mind, body, heart, and spirit, you can quickly and easily start leading an anti-inflammatory lifestyle. The following is a list of the most effective anti-inflammatory lifestyle choices I’ve started following:

Implement an Anti-Inflammatory Diet

Start by increasing the intake of the following anti-inflammatory foods:

• Brightly colored and fibrous vegetables and fruits
• Dark green vegetables
• Fatty fish and foods high in omega-3 fatty acids
• Natural, non-processed foods
• Whole grains and fibrous vegetables

Start by decreasing the intake of the following pro-inflammatory foods and ingredients:

• Simple sugars
• Refined carbohydrates
• High glycemic foods
• Foods with transfers and hydrogenated oils
• Foods with artificial colors and flavors
• Artificial sweeteners

Exercise Regularly

In addition to the other benefits of regular exercise, it will help you maintain an optimal weight and reduce adipose tissue which in excess is a risk factor for inflammation in the body.

Decrease Stress

Although it is easier said than done, focus on lowering psychological and physiological stress to decrease inflammation. Stress is one of the primary triggers of inflammation in the body and is critical to manage.

Don’t Touch Cigarettes

Smoking cigarettes induces inflammation in the body and can cause so very many serious life-threatening health problems.

Anti-Inflammatory Lifestyle Frees You from Debilitating Inflammation

Maintaining a normal level of inflammation response in your body comes down to common sense: eat healthily, exercise regularly, get enough sleep, and try to keep your stress levels to a minimum. Always make anti-inflammatory lifestyle choices to prevent a small inflammation fire from getting out of control! An active lifestyle fueled by fresh, anti-inflammatory foods can set you up for freedom from debilitating inflammation. And what is most important is that you feel happy and empowered and motivated to keep it up so you can stay healthy and live well with zest!

Try some or many of these anti-inflammatory lifestyle tips and see what works best for you! You may feel like you’ve discovered “The Fountain of Youth”!

Cheers and Live Well with Zest!

Bev

xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Why I Switched to an Anti-Inflammatory Lifestyle appeared first on Well with Zest.

Stress and anxiety are often the most common experiences in modern life and unfortunately can be very toxic to our minds and bodies. Chronic stress is at epidemic levels across all age groups from young adults to seniors and is the main cause behind so many chronic health conditions. Work, personal relationships, children, finances, pets, almost anything can cause daily stress. When daily stress becomes chronic stress, risk of chronic disease escalates.  Luckily, there are many ways to quickly reduce stress so you can stay in balance physically and emotionally day to day.  The key is to figure out what works best for you and turn them into daily habits. The following is a list of my 12 best stress management tips that you can easily implement into your daily lifestyle.

1. Take Deep Breaths

Deep breathing is one of the best ways to lower stress. Belly breathing is a technique where you fill your belly up with air and then let it out slowly. Take a few minutes to inhale slowly and deeply through your nose and then exhale slowly through your mouth. As you blow the air out, keep your lips slightly open and blow slowly. Deep breathing sends messages to our brains to calm down and relax.

2. Meditate

If you ask an expert on how to better manage stress, the simplest answer is to meditate. Numerous studies have shown that those who meditate a greater sense of wellbeing thus lower stress levels. Meditation releases chemical in the brain that lower stress. There are many forms of meditation available; you just have to find the form that works best for you and just do it.

3. Cuddle

Cuddling, hugging, kissing, and intimate relations all relieve stress. Physical contact releases oxytocin and lowers cortisol levels, which lower blood pressure and heart rate, two symptoms of stress. Humans aren’t the only creatures who cuddle chimpanzees cuddle friends who are stressed as well. And what pet doesn’t like to be stroked by its owner.

4. Use Calming Essential Oils

Burning a scented candle or using essential oils can often help you relax when sitting at home or at work. There are specific scents that are soothing and calming such as bergamot, frankincense, geranium, lavender, neroli, orange, rose, sandalwood, vetiver, and ylang-ylang. Carry a kerchief with drops of your favorite calming scent to smell anytime you need some calm. Or soak in a bath with calming bath salts. Combine essential oils, bath salts and mediation for unplugging and getting deep relaxation. Whatever way you choose, make it a pleasure and it’s easier to make it a habit.

5. Laugh

Think about how difficult it is to feel stressed when you are laughing! One of the top ways to manage stress is to laugh regularly. Laughter relieves muscle tension and your stress response. Try watching funny movies or TV shows, or hanging out with funny friends,or reading and collecting funny comics. Turn your mind to a “comedy station” when you are in a stressful situation and look for the humor in it. As Shakespeare said, “Life is a stage and we are all players”. Look for the humor of the scene on stage and your stress will dissipate.

6. Exercise

One of the best ways to manage stress is through exercise, such as walking, jogging, tai chi, yoga, dancing, anything that gets you moving. Adding physical stress on the body through exercise helps to relieve mental stress. Regular exercise lowers the stress hormones, improves sleep quality, and can greatly build your confidence.  Choose an exercise activity you enjoy and find a partner or group to help you get out and do it regularly. Whether listening to music, being out in nature, socializing with friends, find a way to make exercise a pleasure and it’s easy to make it a habit.

7. Reduce Caffeine Intake

Limit caffeine intake to one cup or two cups at the maximum to avoid being over-exposed to stimulants that can increase anxiety. Everyone has a different caffeine tolerance, but if you notice extra anxiety or jitters then it is time to cut back on the caffeine. While coffee is healthy in moderation, it is not good in excess and is not for everyone.

8. Spend Quality Time with Loved-Ones

Social time with your family and friends is essential to getting through stressful situations. Don’t let stress isolate you because that can make it even worse. Keep in close touch with your friend network. We all receive a sense of self-worth from belonging to a group. It’s part of being Human and is core to our health and survival.

9. Avoid Procrastination

Focus on the top of your priorities and avoid procrastination. When you have a difficult task, it can be easy to avoid it, but then you can end up rushing to meet a deadline. Choose to tackle difficult things first and then reward yourself with pleasurable fun things along the way. Use a daily planner or a to-do list app to help you prioritize your time and focus on what’s important each day. Review your progress each week as ongoing overall life improvement. Also, identify when your mind is the sharpest and your energy is the highest during the course of the day to tackle your top priorities; this will make you more efficient in “getting the job done.”

10. Get Your Vitamins and Minerals

Eat well to get enough vitamins and minerals from food with dense nutrients. Then add supplements for extra support. Several supplements can help relieve stress. The most common include ashwagandha, green tea, kava, lemon balm, Omega-3 fatty acids, and valerian. Some supplements interact with medication, so it is best to consult with a doctor if you currently have a medical condition.

11. Get a Good Night’s Sleep

It’s known that people who get enough sleep have a better chance of achieving emotional well-being. The happiest people get an average of eight hours of sleep night. Be sure to not get less than the recommended 7 hours of sleep per night. Sleep is necessary to not only manage stress but also to prevent risk of long-term chronic disease. So, make it a daily priority to get 7 hours of sleep.

12. Find Purpose in Daily Pleasure

Make a daily habit to choose something that gives you pleasure each day- whether getting out in Nature, listening to music, reading a book, watching a movie, working on a creative project, playing a favorite sport, cooking a special meal, connecting with friends and family. Think of choosing daily pleasure like choosing daily medicine to help control your stress and your health.

I hope you try a few of these stress management tips. Let me know your best ways to manage stress.

Enjoy and live Well with Zest.

Bev

xo

Written by Bev Hope

The post 12 Best Ways to Manage Daily Stress appeared first on Well with Zest.

When I was in high school, I kept the latest nutritional information booklets by my bedside table. I would read them to help me understand what foods should be on my “good” list if I wanted to be in shape.  Unfortunately, I followed the wrong advice and began eating mostly low-fat foods, essentially high carbohydrate and highly processed foods. These low fat, processed foods on the ‘good food list” lacked the essential nutrients we need to stay healthy and fit.  Now we know the guidance in those nutrition booklets was not only pretty bad, it was dead wrong. I wish I had known then what I know now.

Food is Medicine

We’ve come a long way baby since the low fat, high carb diets became the rage in the 70’s. We now know the guidance back then to eat low fat, high processed foods was completely wrong. We now have long term studies and decades of evidenced based research that reveal the truth: Food is Medicine. The right foods have the power to keep us alive. The wrong foods consumed over many years have the power to threaten our survival and hasten an early death.

Can an “Apple a Day” Help Keep Death Away?

We’ve moved on from the cliché, “An apple a day keeps the doctor away” to serious talk: “An apple a day keeps cancer away”.  Now we are moving to even more serious talk: “An apple a day keeps early death away!”  So, what’s in the proverbial “apple”? How does the proverbial “apple a day” help keep death away? Well, it’s back to our basic A, B, C’s of nutrients, vitamins and minerals.

We need to understand what vitamins and minerals are in the food we eat and what they do for our bodies. Vitamins and minerals are essential and necessary for our bodies to function at the cellular level. Unfortunately, and alarmingly, the modern-day diet worldwide is lacking in sufficient amounts of the essential vitamins and minerals humans need to live well and live long. Many people are dying too young due to consuming so much bad food and not enough good food.

Poor Diet is Associated with 20% of Deaths World-Wide

Poor diet is associated with 1 in 5 deaths world-wide, according to a new large study. That’s 11 million deaths a year due to putting the wrong foods in our mouths. The study, published in the journal, The Lancet, tracked trends in consumption of 15 dietary elements from 1990 to 2017 in 195 countries. These included diets low in fruits, vegetables, legumes (peas and beans) whole grains, seeds, milk, fiber, calcium, seafood, omega 3 fatty acids, polyunsaturated fats, and diets high in red meat, processed meats, sugar -sweetened beverages, and trans fatty acids and sodium. These are diets low in good foods and high in bad foods.

Essential Vitamins and Minerals Our Bodies Need to Function

We all need to understand the basics of nutrients in the food we eat. We need to understand what vitamins and minerals our bodies need to function properly so we can eat what we need to keep our bodies functioning well. If you don’t want to be a chronically malnourished, underproductive, at risk for early onset of chronic disease, or early death, be sure you are getting enough of the following vitamins and minerals:

Vitamin A

Vitamin A functions include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system, and mucus membranes.

Vitamin B1

Vitamin B1 enables the body to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart function.

Vitamin B5

Vitamin B5 know as Pantothenic Acid helps turn the food you eat into the energy you need. It’s important for many functions, especially breaking down fats.

Vitamin B6

Vitamin B6 is involved in protein metabolism, brain development during pregnancy and infancy as well as immune function.

Vitamin B12

Vitamin B12 helps keep the body’s nerve and blood cells healthy and. Helps make DNA, the genetic material in cells.

Biotin

Biotin helps turn protein, fat, carbohydrates you eat into energy you need.

Vitamin E

Vitamin E helps protect cells from damage caused by free radicals and helps boost the immune system to fight bacteria and viruses.

Vitamin K

Vitamin K is important for blood clotting and healthy bones.

Phosphorous

Phosphorous is an essential mineral that your body uses to build healthy bones and teeth, create energy and make new cells.

Calcium

Calcium is important for building and protecting bones and teeth. It plays important roles in other functions including nerve, muscle and heart function.

Sodium

Sodium is used by the body to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Magnesium

Magnesium is important for many processes in the body including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bones, and DNA.

Iron

Iron is a mineral the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Your body also uses iron to make myoglobin, a protein that provides oxygen to muscles. Your body needs iron to make some hormones and connective tissue.

Iodine

Iodine is used by the body to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

Fluoride

Fluoride is contained in bones and teeth. Your body needs fluoride for the formation and health of bones and teeth.

Zinc

Zinc helps the immune system fight off invading bacteria and viruses.  The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Copper

Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system and bones healthy. Copper also aids in iron absorption.

Chromium

Chromium is an essential nutrient for sugar and fat metabolism. Normal dietary intake of Cr for humans is suboptimal. Most diets contain less than 60% of the minimum suggested intake of 50 micrograms. Insufficient intake of chromium leads to symptoms similar to those observed for diabetes and cardiovascular diseases.

Selenium

Selenium is important for reproduction, thyroid gland function, DNA production and protecting the body from damage caused by free radicals and from infection.

Learn Basics of Nutrients, Vitamins, and Minerals You Need to Live!

Whether you or someone in your family suffer from a chronic disease or not, it’s essential to get informed on the basics of food nutrients. It’s not only about what not to eat, but more importantly it’s about what to eat to stay well and live well with zest! Here is my free E-book that provides comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals. Click here to receive free E-book.

I am a widow and I want to live as long as possible to be here for my two sons. I live by the mantra that Food is my Medicine. I need to eat well to take care of my body and be here for my sons.  For my own benefit, I gathered a summary of what I needed to know to be informed about nutrients in food and now I’d like to share it with you. It’s exciting and empowering to get to know food as medicine on a more intimate level.

Click here to receive free E-book of comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals.

What I’ve learned is it’s important is to love good food and to feed our bodies the good food that loves us back. Love your body by eating foods with the essential vitamins and minerals that will help keep you healthy and strong. Learn what foods are the best sources to help you live long and live well with zest!

Cheers to Living Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

Well with Zest Disclaimer: We are not medical doctors or RD’s, and we do not treat disease. The information provided does not substitute for medical advice, diagnosis, or treatment by your doctor or other qualified clinician.

The post Know What To Eat– Your Health and Life Depends On It appeared first on Well with Zest.

Autoimmune is a word I rarely used or heard of 10 years ago. But now I find that many of my friends have at least heard of the word “autoimmune”, or know someone who has an autoimmune problem, or who has actually been diagnosed with an autoimmune disease themselves. What has changed in the last decade? What is really going on with the apparent increase of autoimmune diseases? Why are there so many different autoimmune diseases? Why are women predominantly impacted by autoimmune diseases more than men.

Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to get more educated so I can understand what this is, what caused it, and what I can do to help myself and to help others who are on a similar challenging journey. Here’s what I’ve learned that is important to understand, whether you have an autoimmune condition or not. We are facing a crisis-level epidemic and we have to pull together collectively to stop it!

Immunity is Our Body’s Defense System

Starting with the basics, we need immunity to survive. The immune system is our body’s auto-responder self-protector defense system. It is like a police force that constantly patrols every organ and tissue in our body to keep invaders away. Our immune system is always on alert ready to attack and fight off any invading microorganisms or toxins that could harm or kill us, such as viruses, bacteria, or parasites. It’s a smart, highly tuned, targeted defense system that knows what to attack and what not to attack: it can distinguish “self” from “non-self”. What is so amazing is how smart it is, knowing what to precisely attack with the endless invaders it has to deal with every day, around the clock.

How Our Immune System Works

The number of potential invaders in our body system continues to grow all the time, given more and more toxins in the environment. So, we need a healthy immune system to live.There are two main parts of the immune system: innate and adaptive immune systems. They complement each other and work together to defend against the constant onslaught of pathogens or harmful substances our bodies continually face. The innate immune system works mostly at the level of immune cells called “scavenger cells” or “killer cells.” These immune cells mostly fight against bacterial infections.The adaptive immune system develops antibodies or an immune response to antigens of invader microorganisms. It is a smart, highly tuned, immune response that our bodies remember. It is constantly adapting, learning over time, and getting smarter so our bodies can fight off bacteria or viruses that are always changing and continually invading.

Our Immune System is Activated by Invading Antigens

For our immune system to work properly, the immune system must recognize the difference between our own healthy “self” cells and harmful, invading “non-self” cells. Our immune system is activated by many “non-self” substances called antigens. For example, protein cells on the surfaces of bacteria, fungi and viruses are all antigens. The immune system recognizes antigens and produces antibodies that destroy the substances containing antigens.  When the immune system recognizes an antigen, a complex, highly regulated physiological immune response system of different groups of cells work together to form alliances and fight off the pathogen. Then our immune system stores “memories” so it will be ready to rapidly defend against those pathogen germs in the future.

As long as our body’s defense system is running smoothly, we do not notice our powerful and smart immune system working 24 hours a day. But if our immune system is compromised, or the invading microorganism is especially aggressive, then illness can occur.

Immune System Breakdown and Link to Autoimmune Disease

How does our immune system break down? It starts at the cellular level. The cells of the immune system include the white blood cells, including lymphocytes (T-cells, B-cells and NK cells), neutrophils and monocytes/macrophages, and also proteins. The major proteins of the immune system are primarily signaling proteins (cytokines) and antibodies. The immune system joins forces with the circulatory system for transportation of cells and with the lymphatic system for production of white blood cells.

The big problem that ignites a series of events starts when our immune system loses its ability to recognize the difference between healthy “self” sells and invading “non-self” cells. The adaptive immune cells go “haywire” and start attacking healthy “self” cells. This maladaptive process is called “cross-reactivity”. Self-tolerance is broken when adaptive immune cells recognize host cells as alien “non-self” cell and initiate an attack on our own host cells. B-cells produce antibodies targeting host cells and activated T cells recognize self as antigen. Our immune system gets mixed up, sends the wrong signals and starts attacking the organs it is meant to protect. That’s when an autoimmune disease occurs.

There Are Over 80 Autoimmune Diseases

There are over 80 autoimmune diseases that all start with the same event.  Harmless immunity in the body turns to pathogenic autoimmune disease when self-recognition and self-tolerance breaks down. Often a seemingly harmless viral infection (including a “bad cold”) can trigger autoimmunity.

Autoimmune diseases can affect almost any part of the body including the brain, nerves, muscles, skin, eyes, joints, heart, lungs, kidneys, the digestive tract, blood vessels, and endocrine (hormone) glands. The classic sign of an autoimmune disease is inflammation, featuring redness, low grade fever, pain and swelling. Other symptoms include fatigue, trouble concentrating, numbness, hair loss, skin problems, and stomach problems.  How autoimmune disease causes symptoms and is diagnosed depends on what part of the body is targeted. Since autoimmune diseases can strike virtually any part of the body, and the symptoms vary widely, they often go undetected. Proper diagnosis and treatment can often be long and difficult.

Organ Specific vs. Non-Organ Specific Autoimmune Disorders

Autoimmune diseases are usually classified into organ-specific disorders or non-organ specific or systemic disorders. The organs and tissues most commonly affected include the endocrine glands, such as thyroid, islet (insulin-producing) cells of the pancreas, and adrenal glands; components of the blood such as red blood cells, and connective tissues such as skin, muscles and joints.

In organ specific disorders, the autoimmune disease is directed mostly against one organ such as the thyroid, with Hashimoto’s Disease (hypothyroidism) and Graves’ Disease (hyperthyroidism). But patients can have several organ-specific diseases at the same time. In non-organ specific or systemic disorders, autoimmune activity is widely spread throughout the body. This includes Rheumatoid Arthritis and Systemic Lupus Erythematosus, along with other conditions.

Common Types of Autoimmune Diseases

Organ Specific Types of Autoimmune Disorders:

• Addison’s disease (adrenal)
• Autoimmune hepatitis (liver)
• Celiac disease (GI tract)
• Crohn’s disease (GI tract)
• Graves’ disease (overactive thyroid)
• Glomerulonephritis (kidneys)
• Guillain-Barré syndrome (central nervous system)
• Hashimoto’s thyroiditis (lowered thyroid function)
• Multiple sclerosis (brain and spinal cord)
• Pernicious anemia (GI tract—malabsorption of Vitamin B12 needed for red blood cell production)
• Psoriasis/Psoriatic arthritis (skin/joints)
• Raynaud’s phenomenon (fingers, toes, nose, ears)
• Type 1 Diabetes mellitus (pancreas islet cells)
• Ulcerative colitis (GI tract)
• Vitiligo (skin, also eyes, mouth and nose)

Systemic Types of Autoimmune Diseases:

• Lupus [Systemic Lupus Erythematosus] (skin, joints, kidneys, heart, brain, red blood cells, other)
• Polymyalgia Rheumatica (large muscle groups)
• Rheumatoid arthritis (joints, less commonly lung, skin)
• Scleroderma (skin, intestine, less commonly lung)
• Sjogren’s syndrome (salivary glands, tear glands and joints)

Autoimmune Diseases with Highest Incidence and Medical Burden

The major autoimmune diseases with the highest incidence or highest medical burden include:

Graves’ Disease

Graves’ Disease- An autoimmune thyroid disease which causes the thyroid gland to overproduce thyroid hormones (hyperthyroidism).

Rheumatoid Arthritis

Rheumatoid Arthritis- A chronic inflammatory disorder affecting many joints, including those in the hands and feet.

Hashimotos’s Thyroiditis

Hashimotos’s Thyroiditis- An autoimmune thyroid disease which causes the thyroid gland to reduce its production of thyroid hormones (hypothyroidism).

Vitiligo

Vitiligo- A chronic condition that causes white patches on your skin and can also affect your eyes, mouth, and nose.

Type 1 Diabetes mellitus

Type 1 Diabetes mellitus- A chronic condition in which the pancreas produces little or no insulin.

Pernicious Anemia

Pernicious Anemia- Anemia is a condition in which the body does not have enough healthy red blood cells that occurs when the intestines cannot properly absorb Vitamin B12.

Multiple Sclerosis

Multiple Sclerosis- A disease in which the immune system eats away at the protective covering of nerves—the myelin sheath that also helps greatly speed up the conduction of nerve impulses and information flow in the brain.

Glomerulonephritis

Glomerulonephritis- A chronic condition with inflammation of the membrane tissue in the kidney that serves as a filter, extracting wastes and excessive water from blood.

Systemic Lupus Erythematosus (SLE)

Systemic Lupus Erythematosus (SLE)- An autoimmune disease that can affect almost any organ or system in the body, including blood vessels, muscles, joints, digestive tract, lungs, kidneys, heart and the central nervous system.

Sjogren Syndrome

Sjogren Syndrome- An immune system disorder characterized by dry eyes and dry mouth.

Celiac Disease

Celiac Disease- An immune reaction to eating gluten, a protein found in wheat, barley, and rye. People with Celiac disease can’t eat gluten because it will damage their small intestine.

Psoriasis

Psoriasis- An autoimmune disease that causes itchy, sore patches of think red skin with silvery scales.

Psoriatic Arthritis

Psoriatic Arthritis- Approximately one third of people with psoriasis develop psoriatic arthritis which causes pain, stiffness and swelling of the joints.

Inflammatory Bowel Disease

Inflammatory Bowel Disease- A group of chronic disorders characterized by swollen and damaged tissues in the digestive tract.

Addison’s Disease

Addison’s Disease- An autoimmune disease characterized by chronic and insufficient functioning of the outer layer of the adrenal gland, with reduced production of cortisol and often also aldosterone.

Autoimmune Diseases- A Growing Epidemic

Autoimmune diseases are a major threat to the health of all Americans. Collectively, autoimmune diseases are among the most prevalent diseases in the U.S. affecting over 23 million Americans. According to the American Autoimmune Related Diseases Association (AARDA), 50 million people are dealing with a chronic condition caused by autoimmunity. According to the National Institutes of Health (NIH), there are more than 80 autoimmune diseases that have been identified and more than 100 serious, chronic illnesses are caused by autoimmune disease.  They are a special threat to women. According to the AARDA, about 75 percent of all autoimmune cases occur in women, particularly in those who have had children. Autoimmune diseases are among the top 10 leading causes of death in women in all age groups up to age 65.

What Is Causing the Autoimmune Epidemic?

There are three major factors or triggers that lead to the manifestation of autoimmune disease: Genetic Predisposition, Endocrine Effect, Environmental/Lifestyle Factors.

Genetic Predisposition

Autoimmune diseases have a strong genetic component and tend to run in families. There is also a clustering effect. If you have one disease, you are at greater risk for developing a second or a third autoimmune disease. With advances in gene sequencing tools, researchers have a better understanding of what genes may contribute to specific diseases. Thanks to the human genome project, scientists now know a great deal about the genes that make people more susceptible to develop an autoimmune disease. One risk factor gene is a predominant type of gene that is important in preventing the successful transplantation of tissues like skin or organs from one person to another. The other risk factor genes are immunoregulatory genes that are involved in the process of regulating the immune response system.

Endocrine Effect

The predominance of females impacted by autoimmune disease points to an endocrine effect. Women undergo three major endocrinological transition periods: puberty, pregnancy, and menopause. The endocrine transitions have a major impact on the innate and adaptive immune systems due to the interaction between the hormonal changes, innate and adaptive immune system as well as pro and anti-inflammatory cytokines and antibodies. Changes in women’s hormone milieu impacts the delicate balance of their innate and adaptive immune system, putting them at greater risk. Research focused on endocrine transitions and their role in autoimmune diseases is getting more attention.

Environmental/Lifestyle Factors

Currently, studies have shown that genetic predisposition accounts for approximately 30 percent of all autoimmune diseases. The rest, 70 percent, are due to environmental factors, including smoking, exposure to toxic chemicals, an unhealthy diet, disturbances of gut microbiota, and changes to gut lining and permeability (commonly known as leaky gut). Infectionis well known to be a factor that can trigger autoimmune disease. Smoking is a well-known risk factor for Rheumatoid arthritis. Gluten is known to promote Celiac disease. But there is much more interdisciplinary research needed to understand the impact of the environment and lifestyle choices on triggering autoimmune disease.

Burden of Autoimmune Diseases is at a Crisis Point

Autoimmune disease is a major and increasing public health crisis.

Autoimmune disease is a large and growing problem in the United States and worldwide. As a total  category, autoimmune disease affects 50 million Americans. It is one of the top ten causes of death in women under age 65 and is the second highest cause of chronic illness and is the top cause of morbidity in women in the United States. Additionally, autoimmune diseases are on the rise around the world, making this poorly understood category of diseases a public health crisis comparable to cancer and heart disease.

Autoimmune disease is a national crisis on women’s health.

The NIH has recognized autoimmune disease as a national health crisis on women’s health given that 75% of the cases affect women at all stages of their lives.  The diseases are difficult to diagnose as symptoms vary and can go undetected for years while symptoms increasingly worsen. Delay in diagnosis puts a significant burden on patient quality of life, risk of permanent organ damage and/or risk of major debilitation. Autoimmune disease is a life-long chronic condition with no permanent cure, although patients can control the symptoms.  Progression of disease significantly impacts quality of life, ability to participate in the job force and reduces long-term earnings potential. It also has a significant negative impact on the overall family well-being.

Autoimmune disease is a major factor behind the rise in healthcare costs.

Low awareness among the general public and medical practitioners and a compartmentalized approach to managing autoimmune disease based on the organ(s) affected, negatively affects the communication with other doctors and the extended healthcare constituents. This compartmentalization has hampered communication among physicians and scientists interested in autoimmune diseases. A lack of coordinated care and standardized diagnostic tests cause a significant increase in the cost of autoimmune disease as a portion of the total healthcare budget. Unequal funding and suboptimal focus at the NIH on autoimmune diseases have slowed progress. The result is an escalation in the burden of autoimmune disease on patients,  society and healthcare costs.

Urgent Need for a Dedicated Focus on Autoimmune Diseases

Increase Awareness, Research, and Patient Advocacy

We need a dedicated comprehensive focus on increasing awareness, research investment and education about autoimmune disease now more than ever. The time for intense focus on autoimmune disease is now. Heart disease and cancer (and most recently kidney disease) have garnered proper focus and investment. Now it is time for autoimmune disease to get the attention it deserves and sorely needs.

Streamline the Autoimmune Diagnosis Process with Coordinated Care Model.

The autoimmune disease diagnosis and treatment puzzle is extremely complex. It often takes years for patients to get a proper diagnosis and the right treatment. It is very complicated to manage autoimmune disease patients because they often need multiple specialists treat their symptoms. We urgently need a new model of coordinated care for autoimmune disease patients to save time, costs, but most importantly to improve health outcomes much faster.

Establish Inter-Disciplinary Autoimmune Disease Centers.

We need a radical change in how the collection of autoimmune diseases are viewed, studied, and managed given their complexity and significant burden on patients and society.  Let’s start with recognition that most or all autoimmune diseases are related, and they should be viewed as autoimmune disease versus individual diseases.  We know there are common threads unite all autoimmune diseases based on a maladaptive immune response called “cross-reactivity” that is caused by a complex interplay of genetic and environmental risk factors (infectious, chemical, physical, or other).  If we focus on autoimmune disease with an interdisciplinary approach and secure the proper funding, we can accelerate scientific discovery to help find a cure for the underlying problem(s) that cause the immune system to break down in the first place.

Collective and Comprehensive Approach Towards Autoimmune Disease

We need comprehensive and collective interdisciplinary approach to help address the autoimmune disease epidemic. We need to build a movement together across patients, scientists, medical researchers, practitioners and service providers, to better serve patient.  It’s essential way to stem the rapid growth of autoimmune disease and more importantly find a cure. It starts with a vision and a belief that we can do it. It starts with each one of us taking steps forward to drive change.

Take Small Steps to Ease the Way Forward for One and All

We need big change, but small individual actions by patient themselves can start the wave of change. First and foremost, take care of yourself. Focus on what it takes for you to manage your condition and live your best life day-to-day. Connect with patient advocacy groups to share your journey and  find community support. Help spread the word about the autoimmune disease epidemic and help raise funding for patient-driven research so we can find cures and change the lives of future generations to come (possibly your own children and grandchildren!)

Take these 5 steps to create a change movement:

• Learn about autoimmune disease through autoimmune patient resources.
• Share your knowledge and use your voice to spread awareness.
• Take care of yourself. Follow an anti-inflammatory lifestyle to help keep flares down.
• Partner with your best healthcare provider team and stick with your treatment plans.
• Join patient advocacy support groups in whatever format you like. Give and you will receive!

Individually, and collectively we can change the course of the rising autoimmune epidemic. I believe it and am taking action to make change happen! I hope you will join me.

Live Well with Zest!

Bev Hope

Written By Bev Hope

Reviewed by Board Certified MD

The post Understanding Autoimmune Disease appeared first on Well with Zest.

Throughout life, toxins, chemicals, viruses, bacteria and other potentially damaging triggers bombard the body. Inflammation is the body’s natural way of protecting itself from harm and is part of the body’s healthy immune response. The inflammatory response involves many biochemical reactions that help fight off infections, increase blood flow to wounds or tissues that need healing, and generate pain as a signal that something is wrong in the body.

Acute vs. Chronic Inflammation

It’s important to understand the difference between two types of inflammatory responses in the body: acute and chronic inflammation. Acute inflammation is the body’s immediate response to injury, physical trauma, infections, and disease. Acute inflammation helps the body heal and recover from injury or infection.  Like with any process in the body, it is possible to have too much of a good thing. Sometimes inflammation takes the upper hand and it won’t stop. When inflammation continues chronically it causes problems in the body—a continual secretion of pro-inflammatory chemicals that attack healthy cells, blood vessels and tissues.

Chronic Inflammation Causes Chronic Health Problems

Inflammation is often compared to fire. The right amount of fire in the body helps keep us warm, stay healthy and protected. But if the fire gets out of control and continues to burn relentlessly it can be destructive and cause long-term damage.  We now know that low-grade chronic inflammation can keep the body’s tissues from properly repairing from normal wear-and-tear, and also chronic inflammation can begin to destroy healthy cells in arteries, organs, joints and other parts of the body. Chronic inflammation contributes to many chronic health problems and can itself become a disease.

Effects of Chronic Inflammation on the Body

Chronic inflammation generates a wide range of symptoms in the body that may not be that obvious at first but can slowly build up to have a severe impact such as with:

• Frequent body aches and pains
• Chronic stiffness
• Loss of joint function
• Recurrent swelling
• Intermittent infections
• Continual nasal/upper respiratory congestion
• Persistent indigestion
• Regular bouts of diarrhea
• Unrelenting skin outbreaks

Autoimmune Diseases Linked with Chronic Inflammation

Over time, chronic inflammation and the release of pro-inflammatory chemicals in the body is like a slow deadly poison. Chronic inflammation has been studied extensively and there are a number of medical conditions that are linked with excessive inflammation. Arthritis is one of the major health conditions, with joint diseases affecting approximately 350 million people worldwide and nearly 43 million people in the United States or almost 20% of the population. Chronic inflammation will affect more than 60 million people in the US by 2020.

Chronic Autoimmune Diseases Linked with Too Much Inflammation

Some of the other diseases linked with too much inflammation include:

• Allergies
• Asthma
• Chronic obstructive lung diseases
• Congestive heart failure and other heart diseases
• Anemia
• Alzheimer’s disease
• Cancer
• Obesity
• Diabetes mellitus
• Crohn’s disease and other inflammatory bowel diseases
• Fibromyalgia
• Kidney failure
• Systemic Lupus Erythematosis
• Psoriasis
• Chronic pain
• Rheumatoid arthritis
• Thyroid disease (Hashimoto’s and Graves’)

Chronic Disease Ranked Greatest Threat to Human Health

The World Health Organization (WHO) ranks chronic disease as the greatest threat to human health. In recent estimates by the Rand Corporation in 2014, nearly 60% of Americans had at least one chronic condition, 42% had more than one and 12% of adults had 5 or more chronic conditions. Worldwide, 3 of 5 people die due to chronic inflammatory diseases such as stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes. Diseases associated with chronic inflammation will become more prevalent and increase persistently for the next 30 years.

Risk Factors Associated with Chronic Inflammation

The major risk factors associated with chronic inflammation include:

• Age: Aging increases inflammatory molecules in the body.
• Obesity: Many studies report that body mass index (BMI) impacts pro- inflammatory molecules secreted in the body.
• Diet: Diet rich in saturated fat, trans fats, or refined sugars can increase pro-inflammatory molecules in the body.
• Sleep Disorders: Stress can also cause sleep disorders. Individuals with insufficient and irregular sleep are more likely to have chronic inflammation.
• Smoking: Cigarette smoking can lower production of anti-inflammatory molecules and inducing inflammation.
• Stress: Both physical and emotional stress impacts inflammatory cytokine release in the body.

How to Know if You Have Too Much Inflammation

Unfortunately, there are no reliably valid laboratory measures to assess chronic inflammation levels in the body.  Diagnosis of specific medical condition with chronic inflammation leads to further assessment. There is intense research underway to identify “inflammatory markers” of a broad spectrum of diseases.

The best test to confirm clinically chronic inflammation is serum protein electrophoresis (SPE). Another blood test that is inexpensive and is a marker of systemic inflammation in the body is the high-sensitivity C-reactive protein (hsCRP). High levels of hs-CRP indicate inflammation, but it is not a specific marker for chronic inflammation since it is also elevated in acute inflammation resulting from injury or sickness. It’s important to monitor your symptoms that could be related to chronic inflammation and seek medical help if they become annoying, get progressively worse, or even become seemingly out of control. It’s best to intervene quickly to subdue inflammation and get it under control before it causes long term permanent damage in the body.

Conventional Prescription Treatments for Chronic Inflammation

Prescription Treatments

Since chronic inflammation affects specific areas of the body and may be associated with a wide variety of specific diseases, treatment approaches vary considerably.  For decades, physicians relied on corticosteroids (e.g. Prednisone) to suppress immune response as a first option to bring inflammation down. While they are an important and effective option, corticosteroids come with serious side effects that can be permanent and even carry some risk for death (e.g. from severe infection). (Corticosteroids are called “catabolic” steroids because they can break down muscle mass with chronic use. In contrast, “anabolic” steroids, which are not anti-inflammatory, build up muscle mass, and are the steroids that have been abused by body builders and professional athletes, and carry major side effects, such as bipolar disorder and rage attacks.)

In the past twenty years there are new classes of targeted therapies for chronic inflammation. Unfortunately, many of these newer therapies are broad immunosuppressive treatments that come with serious side effects, such as lowering the body’s natural immune response and the body’s ability to fight off infection.

Statins are cholesterol-lowering medications that help reduce inflammation in the management of cardiovascular disease.

Conventional Non-Prescription Treatments for Chronic Inflammation

Non-Prescription Treatments

Over-the-counter non-steroidal anti-inflammatory medications (NSAIDs) can help alleviate the pain caused by inflammation. Examples of these NSAIDs include ibuprofen, aspirin, and naproxen. Long term use of NSAIDS comes with serious side effects. It’s important to avoid long term use of NSAIDs unless advised by a doctor due to severe, and potentially life-threatening side effects caused by kidney damage, liver damage, and risk of having a stroke or heart attack.

Supplements

Herbal supplements such as turmeric, which is part of the ginger family has been shown to have potent anti-inflammatory properties.

Lifestyle Choices to Manage Inflammation

Research points more and more to inflammation as an underlying factor in many diseases and chronic conditions. There are many chronic inflammatory disorders with as yet no cure. Chronic inflammatory patients are at greater risk of developing another inflammatory related condition. Inflammation is a key underlying factor in almost all chronic degenerative diseases. It’s important to control inflammatory trigger factors and modify lifestyle choices to best manage inflammation-based chronic conditions or diseases. Since aging is a risk factor, manage inflammation effectively over the long term in order to optimally manage your health as you age.

Follow Anti-Inflammatory Lifestyle Model

A simple model to follow is the Anti-Inflammatory Lifestyle. Similar to ancient Ayurvedic medicine, this approach focuses on healing the body, mind, heart and spirit as a whole, and not just treating inflammatory flare-ups with short term therapies that treat symptoms. It’s a long-term approach that takes a sustained commitment. But by making gradual changes people can gain more capacity and confidence to then keep making changes over the long haul, which continue to improve their health and overall well-being.

Listed below are the key Anti-Inflammatory Lifestyle choices that have been identified as the most effective ways to manage or prevent chronic inflammation:

Increase Intake of Anti-Inflammatory Foods

Increase the intake of anti-inflammatory foods: Consuming whole grains, natural (i.e. non-processed) foods, including plenty of brightly colored vegetables and fruits such as avocados, cherries, kale, and fatty fish like salmon is helpful in managing inflammation. Avoid eating simple sugars, refined carbohydrates, high glycemic foods, trans fats and hydrogenated oils. Decrease foods or ingredients that may trigger intolerance in some people such as alcohol or artificial flavors and colors, artificial sweeteners. Increase consuming a diet rich in these 4 types of anti-inflammatory foods:

1. Fish and Fatty Acids

Fish and Fatty Acids: Omega-3s are some of the most anti-inflammatory substances. In fact, research reveals that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and arthritis. Fatty fish like salmon, mackerel, and tuna all have great sources of omega-3s. And if you don’t love fish, then olive oil and walnuts provide a hefty value of omega-3s as well.

2. Whole Grains and Fibrous Vegetables

Whole Grains and Fibrous Vegetables:  Foods high in fiber found in whole grains and many vegetables help decrease inflammation. Eat a high fiber diet to decrease inflammation in the body.   Whole foods rich in fiber contain phytochemicals that have anti-inflammatory effects. Fiber encourages the good bacteria in the intestines that positively affect inflammatory pathways

3. Dark Green Vegetables

Dark Green Vegetables: In addition to being fiber-rich, dark green vegetables like spinach, swiss chard, kale, and broccoli are all rich in vitamin E. They protect the body against cytokines – proinflammatory molecules. And dark green vegetables are much more effective than lighter vegetables because they have higher concentrations of disease-fighting flavonoids.

4. Colorful Fruits and Vegetables

Colorful Fruits and Vegetables: Colorful fruits and vegetables like beets, berries, and tart cherries all have very high counts of antioxidants. Antioxidants are crucial to reducing inflammation because they help fight the oxidation of cells. Berries are especially great anti-inflammatories because they have antioxidant flavonoids that give berries their rich color.

Minimize Intake of Antibiotics and NSAIDS

Minimize intake of antibiotics and NSAIDS: Avoid long term use of antibiotics, antacids, and NSAIDs unless advised by a doctor, as they could harm the microbiome in the gut causing inflammation in the intestinal wall known as leaky gut which in turn releases toxins and triggers resulting in chronic body-wide inflammation. Long-term use of NSAIDs may also cause kidney damage and increase the risk of having a stroke or heart attack or stroke.

Exercise Regularly

Exercise regularly to maintain an optimum weight: It is largely known that adipose tissue in obese or overweight individuals induces low-grade systemic inflammation in the body. Regular exercise is helpful not only in controlling weight but also in decreasing the risk of cardiovascular diseases and strengthening the heart, muscles and bones. Creating your own regular routine of physical activity can prevent systemic inflammation from building up and can help keep it getting out of control or returning.

Sleep 7 to 8 Hours

Sleep longer: Overnight sleep ideally 7 to 8 hours helps in stimulating Human Growth Hormone (HGH) that promotes the body to rebuild itself. Aim for at least 7 hours per night. The goal is to feel well-rested upon arising in the morning.

Lessen Stress

Lessen stress: Chronic psychological and physiological stress is linked to greater risk for depression, heart disease and for body losing its ability to regulate the inflammatory response and its normal defense system. Yoga and meditation, with deep breathing is helpful in alleviating stress-induced inflammation and its harmful effects on the body. Take time for yourself every day. Find your own best way to reduce stress and feel more relaxed with an enhanced sense of well-being.

Don’t Smoke

Don’t smoke: Smoking cigarettes induces inflammation in the body. Just don’t smoke period. There are a number of effective smoking cessation programs.

 Make Anti-Inflammatory Lifestyle Choices to Heal and Live Well

For most of us, keeping inflammation in check comes down to common sense basics: eat well, don’ smoke, get moving, get more sleep and rest, and see your health care practitioners for regular physicals which could help you stop chronic inflammation before it becomes rampant. Making anti-inflammatory lifestyle choices is the best way to help prevent an inflammation “fire” from getting out of control in your body in the first place. An active lifestyle fueled by fresh, anti-inflammatory foods can set you up for freedom from debilitating inflammation- based chronic health conditions. And what is most important is that you feel happy and empowered and motivated to keep it up so you can live well with zest!

I hope you try some or many of these anti-inflammatory lifestyle tips and see what works for you! What helps one person may not be that effective to another person, so pay attention to your anti-inflammatory lifestyle changes and monitor any symptoms and stick with what works best for you!

Enjoy and live Well with Zest!

Bev xo

Written By Bev Hope

Reviewed by Board Certified MD

The post How to Manage Chronic Inflammation appeared first on Well with Zest.

Laughter is no joke! I first learned the seriousness of laughter when my late husband was dying from cancer. Friends and family brought us piles of funny movies. Whenever he was in the hospital, the nurses kept the TV in his room on the comedy channel. I remember we watched his favorite comedies “Oh God” and “Dumb and Dumber” over and over again! Laughter was good for all of us.  It helped us communicate and focus on the joy in the moment.

Looking back, our caregivers were very intentional about including humor in Paul’s cancer treatment journey. In the many years since Paul passed, I’ve learned a lot about the science-based, therapeutic benefits of humor. Humor affects the biochemistry in our bodies. It affects our mind, body and heart. Laughter is a powerful natural medicine we can give ourselves every day to live Well with Zest!

My Top 7 Reasons to Keep Laughing

I’ve gathered up what I’ve learned about laughter. Here are my top 7 reasons to keep laughing!

1. Laughter Strengthens the Immune System

Building a strong immune system is necessary whether you have a chronic illness or you’re a professional athlete in training. A hearty dose of laughter each day can do wonders for your immune system. Laughing can help prevent getting sick in the first place. This happens because laughter actually helps reduce stress hormones and inflammation in your body. Stress is a major trigger that contributes to many types of chronic illnesses. It’s great to know that you can help relieve stress and inflammation in the body with simple laughter.

2. Laughter Releases Endorphins 

Endorphins are the body’s natural feel-good chemicals. They are also natural painkillers. This means that regular laughter may be able to reduce chronic pain. Releasing these types of chemicals into your body may also reduce depression. There are at least 20 different types of endorphins in your body.  The sooner you start laughing the sooner your body can release these feel-good hormones.

3. Laughter Reduces Stress

Our fast-paced culture tends to produce a lot of stress and with it anger. Whenever you’re frustrated or angry at another person, a little bit of humor can go a long way. Laughter helps diffuse a negative, tense situation. It’s hard for people to stay mad at each other when they’re laughing. Reducing anger is one of the most important mental health benefits of laughter.

4. Laughter Helps the Heart

Laughing can provide a great cardio workout. If you’re not able to do a regular workout, try laughing. Laughing increases blood flow to your heart, which can help lead to overall good health. Laughter can make your heart pump at a rate that will burn calories similar to walking at a slow pace. Laughing can also lower your blood pressure. That can help keep your heart healthy and prevent a heart attack or stroke.

5. Laughter Boosts Resilience

Humor can help us spring back from a painful situation. Humor helps us boost our psychological resilience. When we learn to laugh when we are facing a difficult situation, we strengthen our ability to master the challenges in life. When we learn to change our mental channel to the “Comedy Channel”, we learn to change our outlook and use the power of positivity to help get through the tough times in life. Laughter is like continuing education that helps us become a master at surfing through the everyday challenges of life with a smile on our face.

6. Laughter Improves Memory

Laughing can help lower cortisol levels in the brain which helps with higher recall ability and learning ability.   Scientists continue to study the link between humor and memory. So, when you are watching funny videos, you are actually working on your memory skills too.

7. Laughter Makes Life Fun

One of the most important reasons to laugh is that it’s enjoyable. It can reduce stress and make life more fun. Laughing is something that regardless of age, culture, or background is innate to all humans.  We are born with a built-in sense of humor and all we have to do is use it to live a healthy, happy life. Many people remain unaware of our innate sense of humor and of the importance of using it for health and happiness. Whether it’s with family, friends, a co-worker, or that person you just met in the grocery store line, sharing a laugh will make your life healthier and happier.

Laugh Every Day!

If an apple a day can help keep the doctor away, then laughter every day can help keep chronic disease away (or at least diminished). With so many health benefits of humor, it’s time to turn up the laughter in our lives. Get those comedy videos out. Read (and save) cartoons. Listen to humor podcasts. Go to your stand-up comedy theatre. Watch children playing in the park–and see how they spontaneously hop, skip and laugh. Look at funny pictures of animals.  Visit to the zoo and watch the funniest animals in action, just being themselves. Or hang out with your funny human friends. There are endless ways to stimulate more laughter to help relieve stress, reduce anger, boost immunity, release those wonderful endorphins that make us feel good, and strengthen our hearts and minds both physically and figuratively.

Laugh and Live Well with Zest!

Xo

Bev

Written by Bev Hope

Reviewed by Board Certified MD

The post 7 Ways Laughter Improves Your Health appeared first on Well with Zest.

I’ve been running off and on for more than 4 decades. Over the years, my running routine has changed from  solo runs, to buddy runs, to group runs! Now every weekend, I see all kinds of running groups at running stores, trail heads, local parks and on running paths.  If you are out on Saturday mornings, you can’t miss seeing groups running together. Look for a tight knot of runners that bounds along as a pack, usually smiling or laughing even while they’re breaking a sweat. It makes sense, says an article in Women’s Running — spending time with friends is fun, and running can be too… so why wouldn’t you do both at the same time?

Some people are naturally attracted to joining running groups, but others shy away and avoid them. There are plenty of reasons people avoid running groups: the start time doesn’t work, the meeting place is inconvenient, the concern that nobody could possibly be as slow as you are, or you won’t know anyone, or you might get hurt trying to keep up just so you won’t be embarrassed. But reflecting back, there are far more benefits from running in a group than running alone.

Group vs. Solo Running

For all the turtle runners out there, take heart: no matter who you are, somebody else out there runs/walks/runs a mile at the same pace you do (or slower), and most groups have standing commitments to make sure every runner has at least one partner. I know because I was in one of those groups. Thankfully, I had lots of partners in my slower group. There were so many of us that our nickname was the “Thundering Herd”.

It’s thanks to that large “Thundering Herd” running group that I went from not believing to totally believing I could actually run a Half Marathon! I thought….’if all of these people can do it, then certainly I can too’.  But what was so amazing is that I experienced deeper change running with the “Thundering Herd”. I went from not only believing I could run a Half Marathon to exceeding my goal and completing a Full Marathon!

Joining a training group changed my life and my belief in what I was capable of doing as I aged. Group running was one of the most empowering choices I made. Better late than never because now I continue to run and train for long distance running goals and empower others to do the same too! I’ll never go back to solo running.

The Benefits Running Together 

Running (along with other forms of regular, steady aerobic exercise) is like a fountain of youth. Exercise is an essential component of staying fit as we age. When dealing with chronic health conditions, proper exercise helps keep them under control. Running releases stress, a major exacerbating trigger to most chronic diseases.  Natural body chemicals called endorphins are released when running. They help relax the body, enhance a sense of well-being, and reduce or eliminate muscle aches and pain.

Running also helps clear ‘cobwebs’ in your in head, so you feel refreshed and energized. It can even be a cancer preventative and a remedy even for major depressive disorders, according to studies in The Journal of Nutrition and Medicine and Science in Sports and Exercise.  Movement is scientifically proven to be medicine for the body.

Motivating Accountability Partners

Despite the many health benefits of running, the hardest part of running is keeping up your motivation to stick with it! It’s especially challenging if you’re dealing with some form of a chronic health condition at the same time. It’s easy to give in, roll over and not get up to go on a run when you are training alone.

But when running in a group, it’s like having a whole team of accountability partners. It’s invaluable having other runners with you who know what you’re going through and can pick you up on the hard days. Running partners are a great inspiration when times get tough, especially when the weather is yucky. Then comes the joy of smooth, no-pain runs on beautiful clear sunny days with the same friends. The journey through “thick and thin” together is what gives group running a new level of meaning.

Running Groups and Training for Goals

Training for a goal, whether a 5k, 10k, Half Marathon or Marathon, is something that takes dedication and discipline. To get trained for long distance goals in a way that is empowering for your mind and your body, rather than breaking you down, takes steady effort. You don’t decide to do it once — you decide to do it over and over again, each week of training as you walk out the door to do your run.

I’ve found that when you run in a group you are stronger individually and stronger as a group. The benefits of group running actually increase over time as you train for a goal. Having friends on the same journey can motivate you in unique ways. You may find you have a friendly competition going with the granny of the group — “If she can do it, I can do it!”. Then you’ll find you’ve created a bond with another runner who matches your pace. You may push her on to a new personal best on a fast day. Her encouragement may keep your tired legs in motion on that long run after a long hard work week.

The most important motivator and benefit of being in a group is having fun together. Getting out the door and spending time with friends can lift your mood and improve your health. What better reason to get out there and run!

Start a Running Group for Health, Fun, and Empowerment!

I’m a follower and advocate of the Jeff Galloway Run-Walk-Run method that I learned in the Raleigh Galloway Training Group. When I moved to Fort Worth, I felt lost without my “Thundering Herd” running group. I went back to solo running on the treadmill and felt more drudge than joy in my running. So, after a couple of years, I decided to start a Galloway Training Group in Fort Worth and got certified to be a Program Director. Now I am enjoying meeting, connecting and bonding with like-minded run-walk-runners and helping empower others to achieve and exceed their goals like I did using the Jeff Galloway Run-Walk-Run training method.

Can’t find a running group nearby for group training? Think about starting your own. The benefits of joining a running group may even compound when you’re in a leadership role. You’ll find your desire to stay in a group for the long run is stronger if you’re helping others to achieve their goals with each new mile. Helping transform others is one of the most transforming things you can do for yourself. When your aerobic routine becomes more about bonding with the group and getting the most out of life than forcing your feet through another step, you’re getting far more than the physical benefits out of running. You’ve found the joy of running and are doing something worthwhile and meaningful. Run-walk-running in a group is a way of life for me.

Keep moving and live Well with Zest!

Bev xo

Written by Bev Hope

The post Benefits of Training with a Running Group appeared first on Well with Zest.

Our bones are our body’s framework and much more. Made of up calcium, they manufacture and store our blood cells and bone marrow.  Bone density is important because our systems and organs in our body rely on what they produce. But unfortunately, by the time we are about 30, we’ve reached our peak bone mass.  This means that building strong bones when you’re young is essential. And maintaining your bone strength as you get older is doubly important!

Bone Loss Impacts Over Half of Americans Older than 50

Keeping healthy bones may seem like a tall order when you look at the statistics. About 54 million Americans (about half of Americans older than 50) have osteopenia, and another 10 million Americans have osteoporosis. These are the two conditions related to a loss of bone mineral density (osteoporosis is more severe). Recently I joined the 50% of Americans over 50 who have osteopenia.  So now I am taking steps to keep my osteopenia from progressing to osteoporosis because I know how important bone density is to overall wellness.

To reduce risk of developing chronic health conditions and protecting against bone fractures, check out the following research-based bone health tips for building strong bones. Having hyperthyroidism, I am at greater risk of developing osteoporosis. But smart lifestyle choices can manage osteopenia, prevent osteoporosis and make bones stronger!

5 Ways to Make Bones Stronger

1. Fill your diet with bone health foods.

Bone health foods need to be a part of every person’s daily diet. These include dark green leafy vegetables, healthy protein from foods like chicken, fish, and eggs, and high quality fats from foods like nuts, seeds, and olive oil. Make sure you’re eating enough to support exercise and avoid pro-inflammatory food like processed foods and refined carbohydrates.

P.S. It’s not just the calcium you need! Other minerals, including magnesium and zinc, and also Vitamin D, are just as important, if not more so, for building strong bones. It’s important to get these nutrients in your food or in high-quality supplements.

2. Get moving.

Studies show that performing weight-bearing exercises like walking and lifting weights helps prevent bone loss when you’re older and may actually make bones stronger and larger during bone growth. So, get yourself moving and have fun doing it with friends, family, colleagues. The key is to stay active.

3. Maintain a healthy weight.

Being underweight or overweight can impair bone quality and increase your risk of fractures. And yo-yo dieting isn’t doing you any good, either—repeatedly losing and regaining weight, or losing a lot of weight too quickly (can we say crash diet?!) is not good for bone health (nor mental health).

4. Choose the right dairy.

The media has told us for years that milk “does a body good” and that dairy is one of the best foods to fight osteoporosis. But mixed research data reveals that dairy products actually do not increase bone calcium and bone density.

For example, countries with the lowest rates of dairy and calcium consumption also have the lowest rates of osteoporosis and hip fractures. Plus research published in the British Medical Journal  in 2014 revealed that high milk intake actually increased risk of bone fractures and mortality!

Possible explanations for this surprising conclusion are that dairy tends to be loaded with antibiotics and hormones, pro-inflammatory compounds. Plus, many people are lactose intolerant!

If you are going to consume dairy, opt for grass-fed and organic cow milk options or try dairy products from goat’s milk, almond milk, cashew milk, or oat milk for example. There are many good options to reduce consumption of cow milk.

5. Take a calcium supplement.

Getting adequate dietary calcium is necessary to prevent bones from weakening, plus adequate vitamin D is necessary to help our bodies absorb calcium. Women over 50 need 1,200 mg of calcium and 1000 IU of vitamin D a day, given the drop in estrogen that can cause a loss of 20% bone density within five to seven years after menopause. Talk to your doctor about taking a dietary supplement to help keep your bones strong.

6. Stop smoking—or never start.

If you smoke, it’s never too late to quit…and it’s never too late to find a reason why! Smoking increases your risk for osteoporosis and even delays bone healing after a fracture.

Build Strong Bones to Maintain Optimal Health

In summary, bone health tips don’t just help you build a healthier skeleton—they’ll help you build and maintain a healthy body overall! We need strong bones to live well and keep thriving.  I hope these tips help you take good care of your bones so you can stay strong and maintain optimal health.

Build strong bones and live Well with Zest!

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

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I remember my mother’s wise anti-aging advice when I was just 16 years old. One night while having a dinner table conversation, she blurted out, “You are going to age well” and mentioned something like “you have a thin neckline”. I didn’t pay much attention, but just wondered why she was so concerned about me aging when I was so young.

My Mother’s Best Advice

Soon after that memorable dinner conversation, she took me to a local department store to purchase a new skin care line that had just been introduced for younger people. She emphatically said, “You are going to have a skin care regimen so you can take good care of your skin”.  I was thrilled to get grown up beauty products from the best department store in town, so, I dutifully followed her advice.  She would be proud that I have kept up my regimen for more than 4 decades. I can say it has paid off because I often get compliments on my skin.  I have my mom to thank because she was right. What she knew is that anti-aging is very much about having a regimen. But anti-aging is more than just having a good skin care regimen, it’s about having an anti-aging lifestyle regimen.

It Starts with a Regimen

Studies of ‘Blue Zones’ – places around the globe where people live longer than anywhere else in the world – have shown that we can live full, rich and healthy lives well into our 90s and beyond. Researchers have isolated the lifestyle factors in Blue Zone communities that provide insight into the secrets to aging well. Further, scientists around the world are advancing the research and learning more about the science behind the aging process and how to slow it down. We are learning more and more about what it takes to stay active and energized during aging so we can live active, healthy, happy lives. I’ve rounded up some of the best anti-aging tips that are sure to help one live well with zest no matter what your age.

Here Are My Top 10 Best Anti-Aging Secrets

1. Change Your Pillowcase

Seriously. Sleeping on a silk pillowcase instead of a cotton or polyester pillowcase is one of the least known, best anti-aging tips. Silk is gentle on your skin and doesn’t tug or crease it unnecessarily while you sleep. And considering the percentage of your lifetime that you sleep, having a helpful pillowcase is a good plan for your skin.

2. Cut Back on Sugar

It’s no secret that consuming too much sugar puts us at risk for diabetes, heart disease, and obesity, but it can also contribute to premature aging. Too much processed sugar can create unwanted dark circles, premature wrinkles, and dehydrated skin. If you have a sweet tooth, it’s easy to replace processed sugars with natural sugars and anti-aging sweet foods like blueberries, sweet potatoes, or pomegranate seeds.

3. Don’t Smoke

If lowering your likelihood of getting lung cancer isn’t a strong enough reason to stop smoking (or to avoid it altogether!), keep in mind that smoking takes a toll on your skin. The vasoconstricting effect has been known to speed the aging process, increase psoriasis, and add wrinkles. Avoid smoking and second-hand smoke.

4. Eat your Avocados

Healthy fats —like those found in avocados—are one of the most important anti-aging foods to add to your diet. Fats with high Omega-3s are vital to optimal health as they help prevent chronic inflammation, a major risk factor in most aging related diseases. They help you feel full (so you don’t snack on items filled with processed sugar), and they create smoother, healthier skin. When it comes to anti-aging foods, there is probably no better one than avocados.

5. Go to the Gym

Or actually, just exercise wherever you can! One of the secrets to healthy and happy lives is getting daily exercise, and it’s also good for our skin. Staying active, moving your body and working out on a regular basis prevents chronic health conditions and slows the signs of aging. And sweat is good for the body and skin, too, so it’s a win/win. Flush out toxins and support longevity literally and visibly.

6. Keep Stress in Check

One of the best anti-aging secrets is managing stress. Since hormones associated with stress are also linked to premature aging, it makes sense that lowering our stress levels will support our anti-aging routine. Sleep longer. Practice yoga. Learn to meditate. Get out in nature. These are good for your body, your brain, and your beauty.

7. Hydrate, Hydrate, Hydrate

Dehydration is one of the fastest ways to age skin prematurely. Getting the right amount of water will have the opposite effect. Aim to drink half your weight in ounces every day. Our bodies are made of about 70% water, so it’s important to keep replenishing the water in our tissues. Water helps the elasticity of skin tissues and can delay getting wrinkles and fine lines.

8. Eat Anti-Inflammatory Foods

Eat whole grains, natural (i.e. non-processed) foods, including plenty of brightly colored fruits and vegetables. High anti-inflammatory foods include many greens such as spinach, swiss chard, kale, and broccoli. In addition, colorful fruits such as berries, dark cherries, and beets are high in anti-inflammatory properties. And be sure to eat foods rich in Omega-3 such as salmon and mackerel and sardines.

9. Reduce Intake of NSAIDS and Antibiotics

Avoid using antibiotics, antacids, and NSAIDs unless advised by a doctor, as they can harm the microbiome in the gut causing inflammation and lead to leaky gut which can trigger many diseases.  Long-term use of NSAIDs may also cause kidney damage and increase the risk of having a stroke or heart attack or stroke.

10. Sleep 7+ Hours Each Night

Overnight sleep ideally 7 to 8 hours helps in stimulating Human Growth Hormone (HGH) that promotes the body to rebuild itself. Aim for at least 7 hours per night. The goal is to feel well-rested upon arising in the morning.

Follow a Simple Anti-Aging Routine to Serve Your Skin and Body!

With a little time and effort, you can create an anti-aging skin care and lifestyle routine that will serve your skin and body well for the next 50 years and beyond!

Enjoy and Live Well with Zest!

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

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