Subscribe Today! Please see below for a complete transcript of this episode. THE MINERAL MAGNESIUM & OUR BRAIN, INVITEⓇ HEALTH PODCAST, EPISODE 666 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health …
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Supplements to Aid Anxiety, Part 2, Invite Health Podcast
Hosted by Jerry Hickey, Ph.
InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InVite Health podcast, where our degreed health care professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InVite Health has to offer. At www.invitehealth.com/podcast, first time customers can use promo code podcast at checkout for an additional 15% off your first purchase. Let’s get started.† [00:00:34]
Jerry Hickey, Ph: [00:00:38] Okay. Welcome back. I hope you listen to part one of this episode. We’re looking at nutritional supplements that can aid anxiety. In the first part, I spoke about the symptoms of anxiety. I didn’t go into the drugs, but I did go into the nutritional supplements. And we discussed rhodiola, which is also called Viking ginseng, which is also great for energy and endurance. So it’s worth a try. It’s very safe. I also discussed L-Theanine from the tea plant, which is good for being soothing and a little bit anxious and nervous and helps you focus and even helps creativity a little bit without making you sleepy. Take 100 milligrams at a time, 2 to 4 times a day, and that may be helpful. For anxiety, it’s worth a try because it’s very safe. And then I started to discuss fish oils.† [00:01:22]
[00:01:22] So we’re going to continue today with fish oils. This is Frontiers in Physiology August 2018 at University of Bordeaux in France. That region makes great wines. So they said the brain is particularly enriched with polyunsaturated fatty acids, and then they talk about omega six to omega three. We discussed that at the end of the last episode. Omega six tend to come from vegetable oils. Omega three come from like flaxseed and fish oils and walnuts and avocados. There’s generally an imbalance in Western society. We’re getting an awful lot of Omega six and I don’t know if omega three you need a balance of those oils for the immune system. So when there’s not enough omega three like from fish oils or krill oil and there’s too much omega six, omega six is loaded into processed foods, you tend to become inflamed. And this can affect the brain, the heart, the immune system. It does a lot of things. So of course it affects the immune system because that’s what inflammation is all about. But I said the brain is particularly enriched with polyunsaturated fatty acids, omega six from vegetables. And I said, Don’t worry about eating vegetables and getting vegetable oils because you don’t get that much. It’s actually when you put oils on something or they incorporate the oils into the production of foods. So they said these unsaturated fatty acids have received substantial attention as being relevant to many brain diseases, including anxiety and depression. They reviewed the importance of fish oil type fatty acids for the prevention and also for the treatment of neuropsychiatric diseases. And they go on to say mainly depression and anxiety.† [00:02:56]
[00:02:57] So they focused on clinical and experimental research linking fish oil type fatty acids with improving depression and anxiety, and in particular, they highlighted how fish oils can modulate neurobiological processes involved in the pathophysiology of anxiety and depression. In other words, the things that are going on, the natural pathways in your brain that are disturbed, that lead to anxiety and depression, those pathways would be offset by enough fish oils. So not only can it help you treat anxiety and depression, it can help prevent anxiety and depression. And there’s no doubt about that. There’s a lot of research on it.† [00:03:31]
[00:03:32] So they say it affects the endocannabinoid system. That’s very interesting. That’s where CBD affects, cannabidiol in the brain there CB1 receptor sites that are great for neuropsychological issues like anxiety and stress. Maybe not depression, but certainly anxiety and stress. And then they talk about the hypothalamic pituitary adrenal axis. The hypothalamus is a major organ in the lower part, back of the brain, that controls the rhythms of the body. Your body’s internal clock called your circadian rhythm, you know, sleep ,awake and all that. And then the pituitary is where you control the neuroendocrine system, the release of all different hormones by the body, like stress hormones from the adrenal glands and thyroid hormones from the thyroid. So they’re talking that there’s an axis of interaction between your brain and all these glands, including the stress glands, the adrenal glands, since these two triangular glands, one sits on top of each kidney. So here, the fish oils affect the endocannabinoid system, the CB1 receptor sites involved with controlling the body’s rhythms and stress and anxiety and fear, etc.. So that’s a good thing.† [00:04:36]
[00:04:37] So here’s JAMA Network. Open JAMA is Journal of the American Medical Association, and it’s the use of fish oils for anxiety symptoms, but it’s a systematic review and meta analysis. I mean, how many medical doctors have subscriptions to that? Right. A systematic review means they go through all of these electronic databases that collect research and they pick out the studies that pertain to fish oils and anxiety. And then they perform a meta analysis. They put aside the studies that just don’t fit what they’re looking for. Like maybe it’s unclear, the results, maybe it’s poorly organized, maybe it’s poorly reported. Maybe they felt it was a bias to the study, and then they pick out the studies that are exceptional, that are looking at what they want to look at. In this case, do fish oils help the symptoms and severity of anxiety. So let’s see, they have 19 human clinical trials, so this is JAMA, open JAMA Journal of the American Medical Association and total it was 1203 people on the fish oils with anxiety, a mean age of 44 so they were probably like age 35 to like age 50, 55% were women and then 1037 people not on fish oils. And they said there was clearly a connection between symptoms of anxiety and treatment with fish oils compared to placebo, etc., that the fish oils really improved anxiety. So they said the anxiolytics effect of fish oils, see that’s really important. Anxiolytic means it gets rid of symptoms of anxiety. It treats symptoms of anxiety. This is without using a drug. The anxiolytics effect of omega three puffers fish oils were significantly better than that of controlled with a higher dosage. So it had to be at least 2000 milligrams of fish oils a day, lower than 2000 milligrams did not improve the symptoms of anxiety.† [00:06:22]
[00:06:23] Now let’s look at CBD, in the old days there was a marijuana plant and in marijuana there was THC, which is Delta nine tetrahydrocannabinol. That’s the stuff people use when they go to concerts and they want to get high. So that’s the stuff people used to smoke on a weekend. And then there’s cannabidiol, which does not get you high. But they found out that they could separate the plants. So there’s still the marijuana plant where they get the recreational marijuana that they use in parties and concerts and stuff. I don’t touch it. It’s not good for the brain. It reduces circulation of the brain. And then there’s the cannabidiol, which is now from the hemp plant. It doesn’t have the THC. It doesn’t have the component that gets you high. That’s not good for the brain. And they found that cannabidiol is very safe for the brain. How did they find that out? There was signs from decades that children who had epileptic seizures where the drugs didn’t work, CBD worked. There were signs that CBD worked for dozens of years, and recently they actually made a drug out of CBD, which is cannabidiol, which to me comes out of hemp plant, not the marijuana plant. They really have to differentiate their explanation of that. There’s no THC. You don’t have the THC in the hemp plant. It has to be below 0.3%, which is basically nothing, but that’s by law.† [00:07:43]
[00:07:44] Now the cannabidiol they use in children. These are very fragile people. They’re very vulnerable, is a super high potency, hundreds of milligrams. But yet when you want to help somebody with stress or anxiety, you’re giving them like 20 milligrams or 30 milligrams. You’re giving them very little and it’s extremely safe for them. So here’s the journal Neuro Therapeutics now in the body CBD cannabidiol effects CB2 receptor sites for like pain. So it’s very good for pain. That’s why you can have a CBD cream or ointment or roll on for like joint pain and back pain or muscle pain or even nerve pain. Whereas the capsules or the liquid drops and the squirts, the extracts, they’re useful for the brain, they’re useful for pain too, as they affect the CB1 receptors sites in the brain that calm you down and help with stress and anxiety. I don’t know if they help with depression and I don’t know if it helps with sleep, unless you can’t sleep because you’re anxious or stressed out and it’ll help you. But regular insomnia, I do not believe CBD helps. So that’s why when we market it, we have a hemp with melatonin. The hemp is for the stress to calm down the brain and clear out all the noise, so you can relax, and the melatonin is for the sleep, so that makes sense. But of course, you don’t take melatonin in the daytime, so you take straightforward hemp capsules. So here’s the journal Neuro Therapeutics October 2015. Cannabidiol is a pharmacologically broad spectrum constituent of hemp. So Pharmacologically Broad Spectrum, it does a lot of things that in recent years has drawn increasing interest as a treatment for a range of neuropsychiatric disorders. So they’re looking at a review, can it help with anxiety? So they’re looking at pre-clinical. Pre-clinical means animals, but certainly the pre-clinical studies are like dogs and monkeys, etc. It worked. But then human studies, clinical studies, epidemiological evidence, here’s what they said. Oh, by the way, this is NYU School of Medicine in Manhattan. Here’s what they said. We found that existing preclinical evidence strongly supports CBD as a treatment for generalized anxiety disorder, panic disorder, socialize disorder, obsessive compulsive disorder, and post-traumatic stress disorder when administered acutely. That means right away it helps acutely means you give it today it helps. But they’re saying preclinical that means in animals. Okay.† [00:09:57]
[00:09:57] Now they’re looking at human studies, evidence from human studies supports anxiolytic role of CBD. Anxiolytic means once again helping with anxiety. So then they go on to say, But this is in 2015. Overall, current evidence indicates CBD has considerable potential as a treatment for multiple anxiety disorders. Now that’s in 2015. Let’s fast forward to the Permanente Journal. You know, the Permanente is this big medical institution throughout California like Kaiser Permanente in Oakland. I think that’s their headquarters, right? So this is the Permanente Journal in 2019 and they’re talking about CBD, cannabidiol and anxiety and sleep, a large case series. It’s the Department of Psychiatry, University of Colorado in Denver, the Department of Naturopathic Medicine, the Wholeness Center in Fort Collins, Colorado, The North Ranch Behavioral Health Research Institute in Greeley, Colorado, and Colorado State University College of Health and Human Sciences, also in Fort Collins. A recent, now this is 2019 where states have, they passed the farm bill. So it’s legal now to grow marijuana in a lot of states and also sell CBD, which is not marijuana. That’s hemp. So like in New York State, you can have both. You can have marijuana, you can have hemp. So they said now there’s a surge in scientific publications. They found preclinical and clinical evidence documenting the value of CBD and some neuropsychiatric disorders, including epilepsy, schizophrenia, but anxiety also. So they said evidence points to what a calming effect for CBD in the central nervous system. So they did a study, but these were people with anxiety. So not all people with anxiety can stick in studies because they’re anxious about the study. So what can I tell you? So the final sample of people was 72 adults. Their primary concern was anxiety, but also poor sleep. And within the first month, 80% of the patients anxiety absolutely improved with CBD, sleep not as good, 67%, but it fluctuated. That’s why I said when we have hemp, if you use it at night, we put hemp with melatonin. Hemp and CBD are not really for sleep. Only if you’re nervous and you can’t sleep. That’s different. That’s not insomnia. But it’s great for the nervousness that’ll help you sleep.† [00:12:06]
[00:12:07] So for the sleep, it helped 67% of the clients, but the effects fluctuated over time. So it helps with anxiety related disorders. So thank you for tuning into the InVite Health podcast. Let me just give you a little quick review. If you’re anxious, especially if it’s temporary, you could try Rhodiola. But that takes a couple of weeks to kick in. The beauty of Rhodiola, though, it’s also good for energy, strength and endurance and the immune system. L-Theanine kicks in immediately so you can use it any time and it’s helpful. Fish oils take time to build, but they’re a lot of research, they’re helpful. CBD works right away also, so L-Theanine and CBD works right away. Rhodiola takes several weeks. Fish oils, they have so many other benefits, it’s really worth the cost of trying them, you know, just go and buy them and use them. Fish oil is naturally declined in the brain with age and they’re really important for brain function. So you can’t just depend on your food. Like when you’re in your 50, 60s,70s and beyond, you really need like a fish oil supplement or a krill oil supplement. So once again, thank you for tuning in to the InVite Health podcast. You can find all of our episodes there free wherever you listen or just visit InVite Health.com/ podcast. Please subscribe, please leave us a review. You can also find us on Facebook, Twitter and Instagram at InVite Health. I hope to see you next time on another episode of InVite Health podcast. And thank you so much for listening in.† [00:12:07]
Many Americans suffer from anxiety that impacts their daily lives. They frequently turn to medications to help boost their mood, but did you know that there are nutrients that can help, too?
Jerry Hickey, Ph. goes into depth about the benefits of adding magnesium to your daily supplement routine and how it can help reduce stress
Please see below for a complete transcript of this episode.
Are Sleep And Exercise Correlated? – InViteⓇ Health Podcast, Episode 559
Hosted by Melissa Bistricer, MS, RDN
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
Melissa Bistricer, MS, RDN: [00:00:39] Hello and welcome back to another podcast here at InViteⓇ Health. Sleep, something so many of us struggle with. Is it behavioral? Is it lifestyle? Is it diet related? There are so many factors that play a role in getting a good night’s sleep, but one specific one I want to focus on today is sleep in relation to exercise. Exercise has been seen to have so many benefits, like being able to reduce the risks of diseases such as cancer or diabetes, improving physical function and enhancing our quality of life. But first, nutrition, food for thought: sufficient sleep, exercise, healthy food, relationships and peace of mind are necessities, not luxuries.† [00:01:22]
[00:01:23] My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrients it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will promote optimal benefits in your daily life.† [00:01:51]
[00:01:53] Now let’s get talking about sleep and exercise. According to the CDC, one in every three adult in America do not get enough sleep on a regular basis. And the American Academy of Sleep, Medicine and Sleep Research Society, the recommendation for sleep for adults aged 18 to 60 years old is to sleep approximately 7 hours each night to promote optimal health and well-being. Research suggests that individuals who sleep less than 7 hours a day have an increased risk for developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and frequent mental distresses. So how can we change that not being able to sleep for people? † [00:02:34]
[00:02:35] Research suggests that sleep and exercise have a strong connection when someone who participates in moderate to vigorous exercise is shown to help increase their quality and time it takes them to fall asleep. Moderate, vigorous exercise as can be, walking briskly, dancing, jogging, running, or even gardening. Moderate aerobic exercise increases the amount of slowing waves in your brain to get sleep. When the wave function is slow that is referring to a deeper sleep where the brain and body are fully able to rejuvenate. Exercise also helps the benefit of being able to stabilize your mood and decompress the mind, which is a cognitive process that is important to transition the body to sleep. Yes, you heard me correctly. Exercise can help prevent the amount of time you lie aimlessly in bed at night counting sheep. † [00:03:24]
[00:03:26] Though the time of exercise may matter, some people who exercise closer to bedtime have seen an impact on them staying awake longer at night. So how does working out affect the mind? Aerobic exercise is like swimming, cycling, walking, rolling or elliptical causes the body to release endorphins. These chemicals essentially are creating a level of activity in the brain that keep someone awake. These people should exercise at least 1 to 2 hours before bed to give the endorphins enough time to be washed out and the brain time to wind down. Exercise also has the ability to raise your core body temperature. Imagine when you take a hot shower in the morning, it wakes yourself up. It’s the same idea. The elevation of our core temperature signals our body clock that it’s time to wake up. This takes about 30 to 90 minutes for the core body temperature to start to fall. The decline will help to facilitate sleepiness.† [00:04:19]
[00:04:20] Crazy enough exercise can also help to improve sleep in indirect ways as well. When someone participate in moderate to vigorous workouts that can decrease weight gain, ultimately decreasing the risk of obesity or being overweight, which is likely that they won’t experience obstructive sleep apnea. The specific psychology of sleep and exercise has not been completed. There are several studies that support the lack of sleep that has been associated with impaired cognitive performances, mood, glucose metabolism, appetite, regulation and immune function. Though the thought is, is that when we sleep that has an effect on the brain at an endocrine level to regulate hormones, metabolism and waste removal. Exercise has helped to improve fitness levels, changes in the body composition and sleep patterns. † [00:05:07]
[00:05:09] Sleep has a major impact on our overall health. It is essential to function in our day to day lives. During sleep, our body has the ability to process our memory, clear our brain metabolites, and restore our nerves, immune, skeletal and muscular systems. A poor night’s sleep can impact our bodily systems. Lack of sleep is also associated with with predisposed conditions such as cardiovascular disease, metabolic dysfunction, psychiatric disorders, or early mortality rate. Adequate sleep though is rare and research shows that 30% of employed adults sleep about 6 hours or fewer per night. Due to the low cost and the non-pharmacological treatment. Exercise has been the most accessible treatment to help disrupted sleep habits.† [00:05:53]
[00:05:55] A meta analysis has been shown that exercise training in a middle to older age adults has helped to improve the quality of sleep for these individuals. A common question: Does poor sleep have to do with physical inactivity? A study was done on a group of individuals who participated in physical activity with and without sleep disturbances. The study discovered that adults with poor sleeping habits were less active than those without sleeping complaints. The low activity level can be related to excess weight, low energy and high levels of fatigue and sleepiness. We can look at this at the flip side also, sleep can help to increase our ability to do more physical activity. The answer is yes, because when we sleep, we feel more rested and have more energy to feel less tired throughout the day. Increasing our active lifestyle and ability to exercise due to sleeping better at night.† [00:06:46]
[00:06:46] So how does exercise improve our sleep? Research has shown that physical activity again has helped to be more effective than more than some prescribed sleep medications. There are a couple of reasons, according to Cleveland Clinical. The first being daylight exposure can set your body’s clock. Exercise outside kills two birds with one stone you get exposure to light, which helps good sleeping and waking cycles and your more tired and relaxed from physical activity. Exercise can also help to relieve any stress or anxiety. † [00:07:16]
[00:07:17] So getting exposure can come in many different ways. Determine if you are affected by sleep deprivation due to behavioral choices, lifestyle choices, or diet choices. Many individuals have behavior issues impacting their sleep, such as shift work, smartphones or social networks being used during traditional sleep times. Also, another thing is that diet component that people tend to eat more during longer hours. They are awake without increasing physical activity. Some are too fatigued or tired to increase physical activity, which can actually end up helping their sleep cycle and improve their ability to participate in physical activity daily. Once you determine the issue at hand, you may want to be able to correct it with simply lifestyle modifications to help you have a more restful sleep.† [00:08:01]
[00:08:01] So my advice is to assess where sleep deprivation is coming from and then fix that issue. You can also choose to add supplements like calcium, vitamin D, l-theanine or melatonin to help enhance your sleep. You can go check out the products sold at invitehealth.com and if you have any further questions, you can always chat with myself as a nutritionist or any of our other health care providers to assist you here at invitehealth.com or you can email me at [email protected] I am Melissa Bistricer, RDN ready to share the knowledge to help you modify your lifestyle to live a happier and more successful life. I’m looking forward to continuing to provide you with educational podcasts and blog posts. But again, nutrition, food for thought: sufficient sleep, exercise, healthy food, friendships and peace of mind are necessities, not luxuries. Have a great day and tune in for an next podcast coming your way soon. Don’t forget to follow us at invitehealth.com/podcast and remember to subscribe wherever you listen to podcasts.† [00:08:01]