Tag: melatonin

Constipation: easy treatments that are safe, Invite Health Podcast, Episode 659

Constipation: easy treatments that are safe, Invite Health Podcast, Episode 659

Subscribe Today! Please see below for a complete transcript of this episode. CONSTIPATION: EASY TREATMENTS THAT ARE SAFE, INVITEⓇ HEALTH PODCAST, EPISODE 659 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health 

Lowering the risk of Cardiac Arrest, Part 2, Invite Health Podcast, Episode 616

Lowering the risk of Cardiac Arrest, Part 2, Invite Health Podcast, Episode 616

Subscribe Today!   Please see below for a complete transcript of this episode. LOWERING THE RISK OF CARDIAC ARREST, PART 2- INVITEⓇ HEALTH PODCAST, EPISODE 616 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro:[00:00:04] Welcome to the InViteⓇ Health Podcast where our 

Mental Fatigue, Invite Health Podcast, Episode 613

Mental Fatigue, Invite Health Podcast, Episode 613

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Please see below for a complete transcript of this episode.

MENTAL FATIGUE, INVITE HEALTH PODCAST, EPISODE 613

Hosted by Amanda Williams, MD, MPH.

*Intro Music*

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]

*Intro Music*

Amanda Williams MD, MPH: [00:00:40] Do you ever feel like you are just mentally fatigued, or have brain fog? This is a very common issue that many folks deal with on a regular basis and we just accept it as normal. But is it really normal? The answer is no. Of course, we want to be able to stay focused, have good attention and be as productive as we possibly can be each and every single day. We know that there’s many different factors that can play into us feeling mentally drained and maybe it’s stress, certainly lack of sleep, usually those two things go hand in hand, but we know that there are a lot of things that we can do in terms of lifestyle modifications as well as incredibly supportive supplements that can kind of give us that extra boost that we need to make sure that we are staying as sharp as we possibly can. I am Dr. Amanda Williams, scientific director at Invite Health and today I do want to focus on brain health and what we can do as far as the foods that we are consuming because our body needs fuel, and if we are having foods that are not yielding us adequate healthy fats, good antioxidants ,vitamins and minerals, the neurotransmitters in your brain will have a difficult time in terms of releasing at the appropriate time and in the appropriate amounts. So we know that adherence to a Mediterranean style way of eating is really the best thing when it comes to optimizing our brainpower and our focus.† [00:02:15]

 [00:02:16] Certainly multiple studies have been done at this point in time that indicate that when people adhere to a Mediterranean diet incorporating in high amounts of omega three fatty acids, which we know are brain boosters, this really helps with the structural as well as the functional components within the brain. So I always say you can have the skinny brain line and the fat brain line, and of course we want to choose the fat brain line. We want to make sure that as we grow older, that even under stress and chronic disease states that our brain volume remains nice and full. And we know that omega three fatty acids certainly are very helpful to this. So incorporating in healthy fats like salmon, seeds and nuts into your diet, would be incredibly advantageous, but we can also look at adding in additional omega three fatty acids through supplementation of fish oil or Krill oil and the Invite Health Krill oil Advanced is a wonderful formulation, because not only is it packed with powerful omega three fatty acids, it also has a key fat known as a phospholipid, it is called phosphatidylcholine which is really important for acetylcholine, which is a key neurotransmitter for memory and focus. So having the Krill Oil Advanced is an excellent choice when we are dealing with those issues.† [00:03:40]

[00:03:40] When it comes to the brain fog and just that mental fatigue, we know that sleep is definitely a major driving force to our brains ability to stay sharp and if we are not getting adequate sleep, 8 hours per night is what you should be getting. Then we know that the brain will struggle just with everyday tasks. So if you recognize that you are not getting good quality sleep, first and foremost, we want to try to figure out why that is. What’s the root cause? Is it that you have too many things going on in your life and your brain has a hard time at night to just kind of shut down and go into that rest state? If that’s the case, we want to work on stress management techniques. Throughout the day, of course, zero in on our diet. But we can also look at incorporating in different nutrients, such as melatonin, which is that key sleep hormone, and we know is very important also for our immune system and for GI health. So through the action of melatonin supplementation, for many folks, they will find that this creates a significant amount of daytime balance for them because now they’re getting more restful night’s sleep and they can stay more focused and sharp during the day.† [00:04:58]

ICYMI: WHAT IS BRAIN FOG? – INVITE HEALTH PODCAST, EPISODE 517>>LISTEN NOW

 [00:04:59] We also have to look at sleep hygiene, folks, because if we are, you know, going to sleep, when you’ve got the television on, you’ve got your cell phone next to you, any of those blue light emitting devices. This can certainly become disruptive to a normal, healthy sleep cycle. So we know that we can look at diet. We certainly know that incorporating exercise into our routine is very beneficial when it comes to brain health. And we can even do different brain challenging games, which can help us when it comes to focus, even, coloring, for example. I know it sounds silly, but even if you sit down for 10 minutes a day and you color, this will allow kind of a recalibration, one can say, of the brain connectivity. So this is a good way for stress management as well as for brain focus and attention. We can also look at incorporating in nutrients such as the Tranquil Tx, to manage stress throughout the day. That’s that wonderful combination of Passionflower extract, it has lemon balm extract along with Chamomile, so the goal with the utilization of the Tranquil Tx is to promote a sense of calm throughout the day, which can help with the focus during the day as well as helping to support better sleep at night. We also know that we can zero in on energy boosting nutrients that can really be beneficial when it comes to those issues with brain fog and lack of attention. So we can turn directly towards that key adrenal adaptogenic herb, which is Rhodiola extract. We know that Rhodiola extract has been studied in so many different settings when it comes to energy, endurance, muscle recovery in folks who have generalized anxiety disorder. We can see how it helps the regulation of our sleep wake cycle, but we also know that it helps to promote energy and focus, and so the more we can regulate the adrenal response, and we have proper signaling pathways back to the brain, the better we’re going to do with staying sharp. So adding in Rhodiola extract is certainly something that I would think would be incredibly advantageous but we can’t overlook the importance of activated B vitamins as well.† [00:07:26]

 [00:07:27] And our methyl B formulation is kind of my number one go to for so many people because there are different reasons as to why you may not get it adequate B vitamin absorption throughout the day. It can be your diet, clearly we can look at that, but we can also look at genetic factors. If you have a genetic mutation that impacts the way that your body is absorbing and utilizing B vitamins, this certainly can lead to issues. So through taking methyl B each day, this is going to help to support that brain connection. Once again, looking at that center of the brain where we’re dealing with all the different neurotransmitters, to keep us calm, to keep us happy, to keep us focused. This is a very powerful product that you can incorporate into your daily routine. One capsule a day of that methyl B, can really pack a punch when it comes to brain focus, and the other product that I always turn to when it comes to focus and attention is Cerebral care. This is my go to, number one product, because the cerebral care is a complete comprehensive, brain nourishing formulation. It hits all of those key components as to when someone’s dealing with issues with lack of attention or brain fog. It has inositol in it, which is in its own right, is like a miniature B-complex, and it really helps with the neuronal communication, allowing the different brain cells to speak with each other, one could say and through that action we get better signaling pathways. So you partner up that inositol in the cerebral care formulation along with acetyl L-carnitine, a major energy driver for the brain, because it can cross that blood brain barrier. We’ve got phosphatidylcholine in that, the form that we’re actually using is prescribed in Europe as a medication for people who have cognitive decline, so Alzheimer’s disease and dementia. So we know that the utilization of glycerylphosphorylcholine really packs a punch when it comes to our brain’s ability to do what it is supposed to do each and every single day, which is, allow us to do, day to day task allow us to stay, focus, pay attention, to be able to actively learn new things every day and then to retain those memories. So the Cerebral care is always my number one.† [00:10:12]

ICYMI: NUTRIENTS FOR STRESS AND SLEEP SUPPORT – INVITE HEALTH PODCAST, EPISODE 507>>LISTEN NOW!

 [00:10:12] And then we build upon that with things such as Methyl B. If we know sleep is an issue, we look at the melatonin. The Rhodiola extract to power up our energy reserves throughout the day. But at the end of the day, if you are dealing with brain fog or just feeling mentally drained, by all means speak with one of our nutritionists so we can help get you on the right path so that you feel much more energetic, much more focused and much more productive throughout your day. So that is all that I have for you for today. I want to thank you so much for tuning in to the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts ,or by visiting, Invitehealth.com/podcast. Do make sure that you subscribe and you leave us a review. You can follow us on, Facebook, Twitter and Instagram at Invite Health and we will see you next time for another episode of the InViteⓇ Health Podcast. [00:10:12]

*Exit Music*

 

 

New Data, Vitamin D & the Immune System. Invite Health Podcast, Episode 610

New Data, Vitamin D & the Immune System. Invite Health Podcast, Episode 610

Subscribe Today! Please see below for a complete transcript of this episode. NEW DATA, VITAMIN D & THE IMMUNE SYSTEM, INVITEⓇ HEALTH PODCAST, EPISODE 610 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro:[00:00:04] Welcome to the InViteⓇ Health Podcast where our degreed 

BREAST CANCER AWARENESS~ WHEN CONVENTIONAL AND ALTERNATIVE THERAPIES MEET

BREAST CANCER AWARENESS~ WHEN CONVENTIONAL AND ALTERNATIVE THERAPIES MEET

  Written by: Allie Might, FMC, INHC, ATT When one receives a diagnosis of breast cancer, treatments options are always discussed. An oncologist will go over one or more types of treatment based of one’s test results and diagnosis. Let’s go over some of the 

Are Sleep And Exercise Correlated? – InVite Health Podcast, Episode 559

Are Sleep And Exercise Correlated? – InVite Health Podcast, Episode 559

Exercise 

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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

*Intro music*

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!†

*Intro music*

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]

IS SLEEP MORE IMPORTANT THAN NUTRITION AND EXERCISE? >> Read Now! 

[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]

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[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]

NUTRIENTS FOR STRESS AND SLEEP SUPPORT – INVITE HEALTH PODCAST, EPISODE 507 >> Listen Now! 

[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]

*Exit Music*