Tag: stress

Supplements to Aid Anxiety, Part 2. Invite Health Podcast, Episode 599

Supplements to Aid Anxiety, Part 2. Invite Health Podcast, Episode 599

  Subscribe Today!   Please see below for a complete transcript of this episode. 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 

Nutrients to Aid Anxiety, Part 1 – InVite Health Podcast, Episode 598

Nutrients to Aid Anxiety, Part 1 – InVite Health Podcast, Episode 598

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?

Summary of Digestive Health

Summary of Digestive Health

Written by Dr. Claire Arcidiacono, ND digestive

For further questions or concerns email me at carcidiacono@invitehealth.com†

I have covered the most common digestive concerns that occur. As I went through this series, I wanted to get the point across that digestive health doesn’t just mean diarrhea or constipation. The digestive tract is one of the most important systems in our body. Not only does it process the nutrients we need to live, it also affects our immune system. Our digestive tract is impacted by every part of our daily life from what we eat to stress and even if we aren’t sleeping enough. Often times when we start to feel sick, we feel it in our digestive system first. That is why it’s important to “listen to your gut,” as they say. If there is any changes in our digestive system, it’s important to find out what’s going on. The symptoms and risk factors for the topics I discussed in this series have similar symptoms. Knowing what exactly is going on can help pinpoint exactly what will be helpful. Additionally, stress has a huge impact on the digestive system. If you’re undergoing stress, treating the digestive symptoms won’t be helpful in the long term. The same is true if there is any systemic medical concern such as diabetes. Doing a food log and matching it to a symptom log can help a lot. Every day for at least 1 week, write down what you eat and how you feel. Were you constipated? Felt gassy? Mark it down and it can help us determine if there are any food triggers. This is a fantastic tool to bring in with you when you sit down with a nutritionist. Along with a food log, bring a list of any and all medications, supplements that you are taking and any blood work you have. While every individual digestive issue has its own slightly different protocol, there are some things that are just important in general. It is important to know what’s going on since some things can have very different protocols. These are some suggestions I believe can be helpful.†


Elimination Diet

An elimination diet can be helpful in determining if there are any food sensitives causing the underlying concerns. I like to recommend doing an elimination diet after a 10 day food log.†

Castor Oil

Castor oil packs are amazing for reducing inflammation and pain in the digestive tract! (1) †


Reducing stress with L Theanine (2) , magnesium (3)  and even Hemp (4) which have all been found in studies to reduce stress ! Since stress is such a common risk factor when it comes to digestive concerns it just makes sense that eliminating or reducing stress would help the digestive system! See Invite’s L Theanine, and our extensive line of magnesium and Hemp products!†



Healing herbs such as the Demulcents have been found in studies to help with inflammation, pain, and even healing the digestive tract. These demulcent herbs can include the following: DGL, Aloe Vera, Slippery Elm and Marshmallow root. (5) Please see Invite’s G.I Maintain, Min Acid and DGL.†


Probiotics are so important and came up over and over again in this series! Probiotics have been found to have so many benefits in varies studies. Please see Invites Probiotic Hx, weight and our newest probiotic, Probiotic Women! (6)†

Digestive Enzymes

Digestive enzymes have been found to help with gas and bloating and breaking down food. In studies they help with symptoms of constipation among other concerns (7)†

As I said this series was made to discuss the most common digestive concerns. In some cases an individual may have gone to many doctors and still isn’t sure what is going on. Or you may have a concern that was not covered by any of the topics in this series. In that case feel free to email me or call me so we can discuss what is going on in more depth and find some suggestions that will help you feel better!†


  1. https://www.healthline.com/health/castor-oil-pack
  2. https://www.medicalnewstoday.com/articles/324120#:~:text=L%2Dtheanine%20may%20help%20reduce,may%20help%20lower%20blood%20pressure.
  3. https://chandramd.com/magnesium-deficiency-anxiety/#:~:text=Magnesium%20also%20plays%20a%20vital,magnesium%20can%20help%20us%20relax.
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6065514/
  6. https://pubmed.ncbi.nlm.nih.gov/27741164/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991651/


Digestive Health Part 7: IBD vs. IBS

Digestive Health Part 7: IBD vs. IBS

Dr. Claire Arcidiacono, ND dives into the differences between IBS and IBD as well as a suprising food that can help your digestive tract

Moon Milk The Perfect Sleep Remedy – Healthy & Helpful Tips with Melissa

Moon Milk The Perfect Sleep Remedy – Healthy & Helpful Tips with Melissa

Moon Milk The Perfect Sleep Remedy Created By Melissa Bistricer, MS, RDN Our remedy for a restful nights sleep is referred to as moon milk. Moon milk has nothing to do with worshiping the moon rather it got its name for helping to calm you 

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

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


Subscribe Today!

Apple PodcastsGoogle PodcastsiHeartRadioSpotify

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]


[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 mbistricer@invitehealth.com 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*