Nutrition. Vitamins. You.
How Certain Foods and Medications Can Impact Dental Health Dr. Claire Arcidiacono, ND In my last blog on dental health, I will be reviewing the foods and medications that can negatively affect our teeth and overall dental health. What can you do if you are …
Healing After Dental Work Dr. Claire Arcidiacono, ND When it comes to dental health one of the most frequent questions, I get asked is what should I take after I get dental work? In this blog I will be reviewing supplements that promote dental health …
LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE
by: Allie Might, FMC, INHC, ATT
Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read about it, talk about it, and try it out. However, do we know why it is so important for wellness other than during weight loss programs?
So, you are looking to lose weight. The first things typically advised are to change the diet and add exercise. While it is a critical part of any weight loss plan, the additional benefits of exercise have proven to be essential. The benefits widely recommended by prestigious institutions such as Harvard Medical School, The Mayo Clinic and The U.S. Centers for Disease Control and Prevention (CDC).
The health benefits to consistent exercise can have a positive impact on every part of the body, both cognitively and physically. A few benefits that can often be felt quickly is improved sleep (who does not want better sleep?), less anxiety and stress and increased happiness (yea endorphins!), and healthier blood pressure levels. Personally, I have found that I have more energy throughout the day.
While the benefits felt are amazing, the health benefits that take a little more time to have an impact are incredible. One of these benefits is commonly known to help support healthy bone density, as well as help to improve strength and balance to reduce falls and fractures, particularly as we age. Low-impact exercise such as walking can benefit the bones and muscles.
The next benefit has to do with the positive impact exercise can have on heart health. This includes all aspects of cardiovascular health. Exercise has shown to be effective in lowering the risk of heart disease, the risk of stroke, the risk of heart attacks and may even help to achieve healthy cholesterol levels. Most surprising comes from Harvard Medical School in relation to diabetes. They show that exercising regularly, particularly aerobic-style exercise, can help to lower the risk of type-2 diabetes. This is because exercise helps to remove unneeded sugar from the bloodstream.
Another benefit not to ignore is the impact exercise has on brain health. Studies supported by MedicalNewsToday and the CDC conclude that regular exercise contributes to good cognitive function. This long-term brain support helps to lower the risk of such issues as dementia and even Alzheimer’s Disease. Helping the brain to reduce aging is a benefit that all of us look to accomplish.
Lastly, the most surprising benefit is how regular exercise may influence certain types of cancer. These studies have found that this can be a contributing factor to help lower the risk of certain cancers such as breast, colon, bladder, kidney, stomach, esophageal and uterine. This is in part due to how exercise helps to reduce stress, inflammation, and obesity, which can be contributing factors for cancers.
I want to challenge you to strive for 10,000 steps per day, or 30 minutes of exercise 5 days a week, which is along the guidelines recommended by CDC through research. As always, I recommend checking with your doctor before beginning an exercise program.
CARTILAGE Hx is Type-II collagen or UC-II. Taking cartilage has shown to be beneficial for the joints to help reduce pain and deterioration. This is helpful for not only those that have arthritis, but also for those that are active and exercise.
PROTEIN POWDER is an easy and effective way to add protein to one’s diet. Protein needed for muscles, but also important for the immune system and vital organs in the body.
ACTIVE HX, made up of β-Hydroxy β-Methylbutyrate Monohydrate or HMB. Studies have shown that it can be highly effective in enhancing both muscle mass and muscle composition. This can help with strength and flexibility.
WORKOUT POWER SHAKE
1 cup Water
1 cup Ice
2 scoops Vanilla Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 scoop Active Hx
2 Cartilage Hx capsules, contents only
1 Banana
2 Tablespoons Peanut Butter OR 1 Tablespoon Almond Butter
Add all ingredients to a blender with the contents of the Cartilage Hx and blend until smooth. Pour into a glass and enjoy!
www.cdc.gov/physical-activity-basics/health-benefits/adults.html
www.medicalnewstoday.com/articles/benefits-of-exercise
pmc.ncbi.nlm.nih.gov/articles/PMC4983622/
www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
www.health.harvard.edu/topics/exercise-and-fitness
www.cdc.gov/physical-activity-basics/benefits/index.html
www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
www.webmd.com/vitamins/ai/ingredientmono-714/collagen-type-ii-native
www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986
pmc.ncbi.nlm.nih.gov/articles/PMC11724150/
pubmed.ncbi.nlm.nih.gov/32857128/
Aged Garlic Dr. Claire Arcidiacono, ND Garlic is a nutrient that as a supplement or even spicy food enhancer can be found everywhere. The benefits of using garlic as either a supplement or even just as a spice to add to our food are numerous. …
Dental Abscess and Cavities Dr. Claire Arcidiacono, ND Everyone has heard of cavities. What you may not have heard of is a dental abscess. What is a dental abscess? How is dental abscess related to a cavity? And what can you do if you are …
Bromelain- The Power of Pineapple
Dr. Claire Arcidiacono, ND
Bromelain is an enzyme that has been written about many times in the past. In fact, there are even a few blogs on the Invite website itself! Yet, despite this, people still have a few unanswered questions about this interesting supplement. In this blog I will be offering a slightly different outlook on bromelain. So, let us get into it, shall we?
Bromelain is an enzyme that is found in pineapples. Now a lot of people will hear this and ask, “why can’t I just eat a little pineapple?” Other people will chime in with “but Dr. Claire I hate taking pills why can’t I just use some pineapple juice?” There are many reasons why it is better and easier to use bromelain in pills than eating fruit or drinking juice. When you eat pineapple there is some naturally occurring bromelain. However, eating pineapple does not usually supply a large enough dose of Bromelain to help with pain or even breakdown food. (1) Pineapples, like all plants, can vary in what they contain. This is true for bromelain. Different batches of pineapple can have different concentrations of bromelain. Even various parts of an individual pineapple can have different concentrations of bromelain. Which brings up the next point. The highest concentration of Bromelain in pineapple is found in the hard stem. (2) In order to use pineapple as a primary source of bromelain you would really have to eat the hard stem.
When it comes to supplements, in my clinical experience it is important to be consistent. I often tell people that the more consistent they are with supplements the better they will work! That said, in my clinical experience, if you are getting Bromelain from pineapple, you would need to eat it EVERY DAY. While yes pineapple is a delicious treat do you really see yourself chowing down on the stem of a pineapple every day?
If your response to this point is what about canned pineapple? I am sorry to tell you this, but canned pineapple and commercially available pineapple juice do NOT contain any active bromelain! It is deactivated in these items. (3)
Pineapple, like all fruits contains sugar. This means that for anyone who has blood sugar issues such as diabetes or even Prediabetes, pineapple (as all fruits) should be consumed in moderation. (4)
So overall while in my experience you can get some benefits from eating pineapples using a supplement can increase the benefits you receive from bromelain. In fact, in an emergency where you do not have any supplements on hand pineapple can be a great fill in. However, if you do plan to use it as part of your daily supplement protocol, bromelain capsules are easier to incorporate into a daily regime.
Why even use Bromelain at all? Well studies have found several benefits for Bromelain! In 1 study it was found that bromelain is anti-inflammatory and has analgesic properties that make it extremely helpful for reducing pain! (5) Another study found that bromelain was helpful at reducing symptoms associated with chronic sinusitis such as swelling and congestion. (6) Studies have also found that bromelain can have certain benefits for cardiovascular health. For example, peripheral artery disease, stroke, heart attack and even high blood pressure! Other benefits include helping with allergic airway disease (such as asthma), helping with colitis and it even helps to treat burns. (1) Bromelain is also a digestive enzyme. (7)
Using Bromelain can be confusing! So how do I personally recommend using it? Well in my clinical experience it really depends on what your goals are. I find that if you are using bromelain as an anti-inflammatory, it works best away from food. If you plan to use it as a digestive enzyme it is best taken with food. If you are unsure how to use bromelain feel free to contact an Invite nutritionist!
Our next topic will be Dental Abscesses and Cavities.
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