Mental Health Checklist

 Mental Health Checklist

Check in on your mental health daily

Am I:

• 

  Happy 

• 

  Calm 

• 

  Cheerful 

• 

  Hopeful 

• 

  Excited 

• 

  Peaceful

• 

  Sleeping -7-8 hours,

• 

  Eating whole foods 

• 

  Getting sunshine and nature exposure

• 

  Getting exercise 

• 

  Limiting my exposure to news and negative people? 

• 

  Spending time with people, community

OR 

Am I:

• 

  Sad 

• 

  Angry 

• 

  Depressed 

• 

  Critical 

• 

  Worried 

• 

  Anxious

• 

  Eating highly processed foods

• 

  Sitting too much

• 

  Lacking exercise 

• 

  Having trouble sleeping

• Exposed to too much negative information or negative people

Identify areas that need improvement. What changes do you need to make to enhance your mental health? Improvement comes only with positive actions. 

Try adding Plyometric Exercise to your weekly routines

What is plyometric exercise? 

Plyometrics or jump training, are exercises that use force and speed to build muscle power. They involve short, intense bursts of activity that build your muscle and bone strength. Think explosive movements. 

Every time you land from a jump, your muscles get a stretch. That gives your next jump even more power. The combination of stretching and contracting your muscles whips them into shape.

Menopause or after is a good time for pylo exercise to be included in your weekly 150 minutes. These help your body retain or gain muscle and strengthen bone density that tends to fade at this time of life but doesn't need to. These exercises include several of the following and here is a good starting set of 15 exercises. As you start it is fine to use a chair, wall or door jam for balance.

Upper body ideas: Kettle ball work, throwing. pushups or variations or wall pushups where you push your body away from the wall strenuously.  

Lower body examples include: hops, jump roping, side hops, high knee running, kicking, jump squats, one leg hops, side jumps, jump lunges, tuck jumps, skipping.

Watch your form. No knees imploding, keep them over your feet. Start with jumping just a few inches off the floor, build up to higher jumps over time. Land gently, no stiff knees. Plyometrics are high impact exercises. Always start slow with good form. Start with a few exercises at a time with 3-4 days rest between then build up in your reps or exercise. Only 1-2 times per week.  Make sure you are not causing injury. Arthritis or previous joint injury are not a good match with Plyometric exercise. 

To start out, do a few jumps then do another calmer exercise while your recover then repeat the initial exercise a few more times. Do not do more than 30-60 seconds of the exercise at a time. This looks like 3 sets of 10 with rest in between. You do not gain more muscle by shortening the rest period. Always give your muscles a good break to recover. This will help build your muscles! 

https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics

https://www.self.com/story/a-10-minute-fat-burning-plyometric-workout-you-can-do-at-home#:~:text=Although%20you%20may%20not%20have,up%2C%20and%20a%20pop%20squat. 

 

Coconut Oil: Friend or Foe for Brain Health

Alzheimer’s disease (AD ) is the most prevalent neurodegenerative disorder (especially in women) and new therapies are greatly needed.There are medications that “treat” the symptoms of AD but none that prevent or slow the progression of AD, but what about coconut oil?  Coconut oil has become a very trendy oil with claims of it helping in a number of different ways: encouraging fat burning, having antimicrobial effects against disease causing organisms, reducing hunger, improving skin health and hair, and as an oral hygiene practice. Coconut oil has also been shown to possibly reduce the symptoms of AD.

Coconut oil is 90% saturated fat with the majority of that fat being lauric acid. It is a rich source of medium-chain triglycerides, a type of saturated fat. Scientists are currently studying MCTs for their potential health benefits. According to the Mayo clinic,oil from fresh coconuts has a high proportion of medium chain fatty acids which are thought to not be stored as easily in our fat tissue as long chain fatty acids (found in olive oil, soybean oil, nuts, fish, avocados, and meat). Some people believe that coconut oil is a potential weight loss tool because the lauric acid in coconut oil is quickly burned up by the body instead of storing it.

Alzheimer’s disease reduces the brain's ability to use glucose for energy (the healthy brain’s preferred fuel source) and the brain decreases in size over time. The slowing of the brain's metabolism (ability to convert glucose to energy) is thought to be the main reason for the cause of primary cognitive decline. Ketones (another energy source that the body produces during fasting, low carbohydrate intake, and long periods of exercise) may reduce early signs of mild to moderate AD by giving the brain another source of energy for brain cells. In order to produce ketones we can consume MCTs since they are a type of fat the body can convert to ketones. Coconut oil has 65% MCT, the highest percentage of any food. For this reason coconut oil has been researched to identify its role in reducing the symptoms of AD.

So the question to answer is can coconut oil be a non-pharmacological alternative in AD?  Several studies have shown it may. One study looked at changes in cognitive function of patients with AD after following a coconut oil enriched Mediterranean diet. The results showed that the group who included coconut oil in their diet had improvements in episodic memory (memory of everyday events), temporal orientation (how an individual points out past, present and future), and semantic memory. There was a more positive effect in women with mild to moderate AD, although other improvements in males and severe states of AD were also shown. Another study conducted in 2004 took the MCT’s in coconut oil and put them in a drink that was given to AD patients while the control group received a placebo. A significant increase in ketone bodies was observed 90 minutes after treatment and the higher ketone amounts were associated with improvements in paragraph recall as compared to the placebo.

Based on the research coconut oil may be a possible therapeutic treatment for AD, but the current studies are small and more research needs to be done. It is also uncertain how much coconut oil to consume to achieve a benefit. Finally we need to remember that coconut oil is high in saturated fat which should be limited, although the saturated fat in coconut oil is plant based and contains no cholesterol. Currently there has been conflicting research on coconut oil’s effect on cholesterol, so for now if you choose to incorporate it in your diet, do so in small amounts.

I like to include small amounts of coconut oil in my diet and I put a teaspoon of it in my coffee daily. I also follow a diet high in fruits and vegetables and low in highly processed foods and sugar. I like to use coconut oil for my homemade skin care products or simply moisturize coconut oil into my skin. I only use unrefined, cold pressed coconut oil.

If you are trying to preserve your brain health we at Gut Instinct can help. We have a cognitive health and wellness plan that focuses on diet and other wellness modalities supporting brain health. Our goal is to help you reduce the risk of developing a neurodegenerative disease like AD.

References

Why Is Coconut Oil Good for You? A Healthy Oil for Cooking (healthline.com)

https://www.dietvsdisease.org/coconut-oil-alzheimers-disease/

https://www.sciencedirect.com/science/article/pii/S2772566922000295

https://pubmed.ncbi.nlm.nih.gov/30056419/

 

 

How can Food and Exercise Help Manage ADHD Symptoms

Have you been diagnosed with ADHD? If so, you will want to read this. ADHD is the most prevalent neurodevelopmental disorder worldwide in which there is often a deficiency in dopamine which plays an important role in reward and motivation. Treatment usually consists of psychostimulants (to stimulate dopamine release), but some parents are reluctant to place their children on medication due to side effects and are looking for alternatives. A 2016 study published in JAMA Psychiatry indicated that Ritalin may have a distinct effect on children which can lead to lasting neurological changes. Since several areas in the brain do not reach maturation until adolescence drugs given during childhood may affect neurological development but more studies need to be done. So, what are the alternatives? If you or your child are taking ADHD medication, do not stop taking it, but here are some lifestyle modifications that may help reduce symptoms. Eat breakfast every day.  Start the day with a low sugar breakfast like a Delicious Green Smoothie  or eggs and whole wheat toast. Eat foods with polyphenols including berries, cherries, eggplant, onions, kale, and green tea. Natural antioxidants like dietary polyphenols may be helpful with ADHD because they may alleviate oxidative stress in the brain.  Eat foods with zinc, iron, and magnesium. Zinc deficiencies are associated with ADHD and studies have shown that children with ADHD have lower levels of iron and magnesium which are needed for dopamine synthesis. Consumption of vitamin C, potassium (found in leafy greens, sweet potatoes, white potatoes, yogurt, tomatoes, cucumber, avocados, apples, and bananas), vitamin B1 (found in pork, fish, beans, lentils, whole grains, and yogurt), and nuts may also improve cognition. A strawberry yogurt parfait with homemade Granola makes a wonderful breakfast or snack. Finally, try removing food coloring additives. A 2012 and 2017 study showed eliminating food coloring additives benefited some children with ADHD and determined 10-30% of people with ADHD might respond.

A recent study showed that the spice saffron may benefit those diagnosed with ADHD. A 2022 study found in Nutrients conducted a study in which 27 participants received Methylphenidate and 36 received 30mg/day of saffron. All ranged in age from 7-17. The results showed that the effectiveness of saffron was comparable to Methyphenidate although saffron was more effective for treating hyperactivity and Methylphenidate was more effective for inattention. Using saffron as a spice in food can be expensive so discuss with your or your child’s medical provider if supplementation may be an option. Here is a delicious and easy recipe for Spanish Chicken Paella

Finally, another way to improve symptoms of ADHD and increase dopamine levels in the brain is through exercise. A recent study showed a link between regular exercise and improved executive function among university students. Another study in 2016 showed aerobic exercise increased BDNF (a key molecule in the brain that affects learning and memory) concentrations in the body.

If you struggle with ADHD, we at Gut Instinct can help. We can guide you in making lifestyle modifications, including eating whole foods and exercise, to help improve your ADHD symptoms.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573091/

https://www.healthline.com/health/fitness/adhd-and-exercise

Naidoo, U. This is Your Brain on Food. Little, Brwon Spark. New York. 2020

ADHD medication can negatively impact child brain development (healthimaging.com)

Methylphenidate Effects on Cortical Thickness in Children and Adults with Attention-Deficit/Hyperactivity Disorder: A Randomized Clinical Trial | American Journal of Neuroradiology (ajnr.org)

Schrantee, A., Tamminga, H.G., Bouziane, C., Bottelier, M.A., Bron, E.E., Mutsaerts, H.J.M., Zwinderman, A.H., Groote, I.R., Rombouts, S.A., Lindauer, R.J. and Klein, S., 2016. Age-Dependent Effects of Methylphenidate on the Human Dopaminergic System in Young vs Adult Patients with Attention-Deficit/Hyperactivity Disorder: A Randomized Clinical Trial. JAMA psychiatry. (Abstract)