Working Out in Winter Doesn’t Have to Suck (entirely)

person walking on snowy mountain during daytime — Photo by Dino Reichmuth

As they say in Game of Thrones, “winter is coming.” And while we do not have to face the frozen army of the dead, we do have to deal with shorter days, cold temperatures, sleet, ice, and snow.

The good news is that working out in the winter doesn’t entirely have to suck. With proper preparation and strategic investments, most of us can reap the benefits of exercise indoors and outdoors–even in the winter.

Exercise outdoors in the winter? Using mindfulness while outdoors in winter can still be “magical.” Paying attention to the sun streaming through the trees, sparkling of snow and ice, the splashes of color in the midst of browns and grays, etc. Grant it, you are not going to see the array of fall colors, summer flowers, or spring blossoms…

Still, getting outdoors by itself can be therapeutic as I review in my article “The Amazing Health Benefits of Outdoor Environments.” Natural light exposure, fresh air, the visual stimulation, all can work together to improve mood, sleep, reduce depression symptoms, promote normalization of stress hormones, and promote positive immune system activity (I cover the research findings in more depth in the linked article).

Get a treadmill or gym membership…

More than a glorified clothes rack, a treadmill can help you stay on target with your daily cardio routine regardless of the weather, and regardless of gym hours. Your health is worth the investment. Image credit: Andrea Piacquadio at Pexels

Resistance training for most of us is weather-neutral, whether we work out at home or in the gym. Cardio however can be an issue as winter approaches.

Treadmills, ellipticals, and exercise bikes are great options to have at home. They enable exercise regardless of a commercial gym’s schedule, save you time from commuting to a gym, and can be used regardless of the weather.

However, not everyone has room for such equipment. Many people have difficulty mustering the motivation to use these options even when they do own a piece of cardio equipment.

Running several hundred to several thousands of dollars, people rightfully fear their exercise equipment transforming into an expensive and less-than-attractive clothes rack.

I personally love having a treadmill. With a TV in front or an iPad with a video playing, I combine self-entertainment and exercise. Having access to indoor equipment either at home or at the gym is extremely helpful when the weather gets messy–in any season!

However, the aesthetics of the environment are just not the same as getting outdoors in natural light and fresh air. The good news is by following some practical tips, outdoor exercise can be a year-round option for many, even in arctic provinces like…Pennsylvania 😉

Tips for exercising outdoors in the winter

person jogging on snow capped pathway — Cover up in layers, no need to suffer unnecessarily. As you warm up, you can always peel off layers, and add them back on if you need them again. Image credit: Vlad Tchompalov

Some tips for safely exercising outside in the cold are available from Cedric Bryant (2018) as posted by the American Council on Exercise (ACE). These include:

Being young

Risks for cardiac events increase in middle-age and even more rapidly in persons over 65. Risks are highest for those with underlying cardiac disease, diabetes, high blood pressure, and obesity. Cold air causes blood vessel constriction, which can lead to spikes in blood pressure, cardiac demands, and thereby, lead to cardiac events such as heart attacks.

Persons with such conditions or of more advanced age may want to just play it safe and exercise indoors when it gets cold.

If you are in your middle age or later years, or have underlying cardiac disease, diabetes, and/ or obesity and still choose to take the risk of exercising outdoors, Bryant (2018) recommends that you especially avoid exercising outdoors when the windchill reaches -20 degrees F. (-29 C).

Get ready to strip! Layers that is!

Wear layers that can be peeled away so as to avoid excess sweating.

Excess sweating can lead to subsequent rapid chilling. If you get too cold you can always add the layers back on. Under Armour offers a lot of great options specifically for exercising in cold weather designed to wick away moisture.

Shine people shine!

If exercising in the dark, which seems to happen at 1 pm in Pennsylvania currently, consider wearing reflective vests and gear so that cars can see you–safety is essential!!! A review of options can be found here.

Cover up your head, such as with ear muffs/ or a beanie. As noted by Bryant (2018), 20% of your body heat is lost from an uncovered head.

Shoes

Clearly, you want good shoes with good tread when exercising outside. If conditions are icy, you are best exercising indoors. Some tips on choosing winter shoes can be found here.

A single injury can set your fitness routine backward substantially. There are plenty of indoor bodyweight circuit options, walking in place, or–just breaking down and getting the treadmill and exercise bike already. Its nice to have when the weather gets messy regardless of the season!

Workout at your current ability level

woman in gray coat walking on snow covered ground during daytime — No need to set overland speed records. Simply walking 10 to 20 minutes 3 to 5 days per week is a great starting point. From there ,25SLOWLY progress to hour long sessions if possible. Image credit: Alex Plesovskich

If you are new to exercise or have not been doing consistent cardiovascular exercise over the past six months, starting with just 10 to 20 minutes of light walking for 3 to 5 days per week is a good starting target.

From there, increase duration only by 10% each week. It’s not about where you think you should be, it’s about being honest and meeting yourself where you are right now. You can always advance as you build consistency, habit, and routine–allowing your body to adapt and adjust.

Intervals can be added in when you are able to achieve 20 minutes of continuous consistent cardiovascular activity (such as walking) 3 or more times per week. Intervals don’t have to be too intense…in fact, they should NOT be if you are just adding them into your routine.

A good rule for intervals when starting out is to walk or jog at a pace that would make conversation somewhat challenging yet still possible for the duration of the interval. Performing intervals at a level where you are gasping for breath is unnecessary for cardiovascular improvements.

Not only that, such intervals can be dangerous if you have not first gradually built your fitness levels up with lower intensity intervals–and even MORE so if you are sucking in cold air!!!!

A good beginner interval ratio is 30 seconds work, 1 minute, and 30 seconds rest. From there you can slowly progress the length of the interval little by little while cutting the rest back until you achieve a 1:1 work to rest ratio (such as a 1-minute interval followed by a lighter 1 minute rest period).

Eat light before exercising outdoors in the cold

Byrant (2018) cautions against exercising in the cold after a heavy meal. Why?

We already discussed how cold air can stimulate the contraction of blood vessels, leading to a reduction of blood flow to the heart. If blood is being diverted to the digestive tract due to a heavy meal, the combination of blood diversion and blood vessel contraction in the cold weather can add yet more stress to the heart.

Safety first: exercise is most helpful when it doesn’t kill you

Dizziness, shortness of breath, a pounding or sudden racing heart rate are good indications to stop the activity and immediately get indoors (Byrant, 2018). Heart attack signs and symptoms according to the CDC (2021) include:

Chest pain, fullness, or pressure typically in the center or left side of the chest
Pain in the jaw, neck, or back
Pain in one or both arms or shoulders
Shortness of breath

Unexplained fatigue, nausea, or vomiting (which may be more common for women experiencing heart attacks).

Wrap up

selective focus photography of cardinal bird on tree branch — I hate winter as much as the next person (and most people). However, with some mindful attention, there is beauty to be seen when exercising outdoors in winter. Image credit: Ray Hennessy

Exercising in winter, including cardio, does not have to suck. If you take proper precautions, exercising outdoors for your cardio sessions may be an option as well.

If you have concerns or pre-existing conditions, please talk with your doctor/ medical provider before beginning a program. Be on the lookout for symptoms that may indicate cardiac trouble, which is a greater risk factor when exercising in the cold.

If you want to play it as safe as possible, hey, many of us use our treadmills and exercise bikes. Find the right podcast, audiobook, or television series, and the mundane can become a routine habit before you know it.

Just don’t overdo it, especially if starting out. An exercise program that builds on your current level is better than an extreme burst and die off, figuratively and literally!

Live well, move more, and feel great, all year long!!!!

References

Byrant, C. X. (2019). Keeping cold-weather physical activity safe. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/6902/keeping-cold-weather-physical-activity-safe/

CDC. (2021). Heart attack symptoms, risk, and recovery. Retrieved from https://www.cdc.gov/heartdisease/heart_attack.htm

Wired for Success! Brain and Nerve Nootropics

Fitness/ Wellness, Mental Health and Wellness

water drops on green leaf plants — Can natural compounds found in plants enhance the health and function of our brain cells and nerve cells? (Image credit: Markus Spiske)

Can you optimize your brain and nerve health with antioxidants, certain herbs, and “nootropics?” What does the current research say about brain and nerve boosting herbs and nootropics?

And…what exactly is a “nootropic?”

Brain and nerve nootropics: reduce disease risk and optimize health

Nootropics are compounds, both synthetic and natural, that are believed to improve the function of nerves–as manifested by improvements in memory, creativity, motivation, or attention.

Sound far-fetched? Not so much…

Caffeine is a natural substance we all know, and it is considered a nootropic. Caffeine supports memory, motivation, and attention indirectly–predominantly through its stimulant properties.

The effects found in research are mixed, but there is research to suggest improvements in brain and nerve function from caffeine consumption. These results may be more pronounced in situations involving fatigue, as well as for elders versus younger persons.

Additionally, habitual caffeine intake may slightly reduce the rate of cognitive decline…again, the research is mixed. Perhaps more promising, caffeine appears to protect against the risk of developing Parkinson’s disease.

Caffeine: a powerful nootropic against Parkinson’s disease

cup of coffee surrounded by beans — Drinking 3 cups per day significantly drops risk of Parkinson’s disease according to numerous, massive studies…I’m feeling up to the challenge! (Image credit: Julia Florczak)

While the protective effects of caffeine against general memory loss, along with day-to-day brain-enhancing effects remain debatable, caffeine’s protective effects against Parkinson’s disease specifically appear to be supported by a wealth of research.

For example, a prospective study followed over 8,000 Japanese-Americans for a period of 30-years, evaluating their risk of developing Parkinson’s disease by age 65. Those that drank approximately 784mg/ kg of coffee per day had a 5-fold lower risk of developing Parkinson’s disease.

Similar results were repeatedly demonstrated in much larger studies, including a systematic review of 120 observational studies, a meta-analysis of 13 studies involving over 900,000 participants (26% Parkinson’s disease risk reduction for every 200mg of caffeine per day, max effects at 3 cups of coffee), as well as the Health Professionals’ Follow-Up Study and the Nurses’ Health Study–which combined involved approximately 130,000 individuals.

The optimal dose based on all these studies? The research repeatedly suggests around 3 cups of coffee daily on average (approximately 300 mg of caffeine) for maximal effects.

Hate coffee? Drink tea.

green plant in white ceramic mug beside brown wooden brush — Not a fan of coffee? That’s ok, the risk reduction for Parkinson’s disease appear to be linked to caffeine as opposed to coffee. Green tea and matcha are great ways to get caffeine and antioxidants! (Image credit: Matcha & CO)

So, is it the caffeine, or the coffee? The protective benefits appear to be linked to specifically the caffeine, as decaffeinated coffee did not offer the same risk reduction according to the research trials.

Caffeine appears to work its magic in protecting nerve cells by binding with adenosine A_2A receptors. In blocking these receptors, caffeine appears to protect neurons against toxins, reduce nerve cell destruction, reduce nerve cell inflammation, and protects against over-stimulation (excitotoxicity) of these nerve-cell receptors.

Interesting enough, in animal research (which allows for more direct observation of effects of caffeine on brain cells), caffeine protected nerve cells from progressive damage after exposure to a known neuro-toxin—even when caffeine was administered 2-weeks after the toxin exposure.

Caffeine also has research-backed support for its ability to reduce the symptom severity of mood and cognitive disorders that occur with Parkinson’s disease. Recently, the FDA approved a drug as an add-on therapy (in addition to levodopa) for Parkinson’s patients that works similar to caffeine in binding to the same receptors.

So, the research is clear, natural substances can be found in the plant-world that protect our nerves against various diseases. Nootropics are a “thing,” and a number of plant-substances in addition to caffeine are being researched for their potential nerve-cell protecting/ enhancing effects.

Brain and nerve nootropics: how do they work?

Nootropic substances appear to protect brain and nerve health through a variety of functions. These include:

Reduction of inflammation
Enhancing activity of enzymes found within brain and nerve cells
Antioxidant activity
Prevention of nerve cell destruction (apoptosis)
Protection of nerve cells against stressors and toxins

The role of nootropics, antioxidants, and plant-based diets

In the post, Your Brain and Nerve Health: Wired For Success!, I explored the impact of diet and nutrition on brain and nerve function.

If you do anything for your brain and nerve health, shifting to a plant-based diet is arguably one of the most important steps–as I demonstrated with powerful and current research findings. To throw a couple supplements on top of a diet rich in eggs, meat, and dairy will likely do little to address the underlying chronic inflammation that results from heavy intake of these pro-inflammatory foods.

burning firelogs — Meat, dairy, cheese, and refined carbohydrates fuel the flames of chronic inflammation…a major factor in brain and nerve health deterioration. Cool the fires with a plant-based diet. (Image credit: Emerson Peters)

However, assuming you are already eating a diet with minimal to no animal products, evaluating antioxidant-rich/ antioxidant-stimulating herbs and supplements for their potential to positively influence your brain and nerve health may be worth a closer look. In this post and upcoming posts, I look at the research on various herbs and nootropics that are touted for nerve- and brain-enhancing properties.

Oxidative stress, antioxidants, and nerve cell aging

Along with chronic inflammation, the role of antioxidants and oxidative stress have been the subject of research exploring why and how our brain and nerve cells decline in function.

Researchers note that the brain begins to shrink in weight and volume by about 5% on average each decade, starting in our 40’s. However, reductions in processing speed and cognitive function can be seen starting as early as our mid-20’s!!

Changes in nerve-cell health, such as destruction of connections, decreased ability for the cells to process metabolic waste products, and loss of supportive structures–such as capillary blood-vessel supply can be attributed in part to oxidative stress. Studies on aging note a decline in our body’s ability to counter oxidant stress with our own internal antioxidant defense-systems as we age.

This leads to increases in oxidative stress, damage to cell structures, and the oxidation/ damage/ and destruction of fats that make up the cell membranes and nerve linings (myelin sheaths responsible for rapid conduction of nerve signals).

Studies link oxidative stress to declines in brain and nerve health

Indeed, higher oxidative stress and lower natural antioxidant levels during a 4-year study period predicted faster rates of cognitive decline. This was the findings in a study of 511 healthy university staff. The measurements of oxidative stress loads included circulating aminothiols (reactive molecules), and the antioxidant measures included glutathione (a strong antioxidant found in human tissues).

The faster glutathione levels fell, the faster cognition also declined. Brain functions most vulnerable included memory, flexible thinking/ adaptability, and ability to control impulses.

Oxidative stress underlies damage to peripheral nerves as well. Similar to the declines in brain function noted when our internal antioxidant levels decrease, peripheral nerve function (nerves located outside the brain) also worsen when internal antioxidant levels decline.

vegetable salad — Our Creator has gifted us with a rich, natural source of health promoting antioxidants. Isolated nutrients simply can not compete with a whole food, plant-based diet (Image credit: Toa Heftiba)

Isolated antioxidant/ nutrient supplementation, such as supplementing with individual vitamins (and possibly omega 3 fatty acids), in absence of a deficiency, appear to have limited value. Excess vitamin E supplementation can even raise the risk of hemorrhagic stroke. However, particular foods and herbs–containing thousands of complex compounds–can be powerful in protecting our brain and nerve health according to research.

Brain and nerve nootropics: herbs

As I demonstrated in my post “Your Brain and Nerve Health: Wired For Success!,” compounds found in minimally processed, whole-food plant-based diets and herbs can have powerful anti-inflammatory and antioxidant neuro-protective effects. One of those research-backed herbs reviewed in that post included sage. Another herb discussed included turmeric.

Sage and turmeric are not the only specific herbs to show promise in terms of promoting healthy nerve function. Additional natural herbs/ nootropics currently being researched using human trials for potential neuro-protective/ enhancing effects include:

Ginkgo biloba
Panax ginseng (Korean, Asian, or Chinese ginseng)
L-theanine (an amino acid found in the leaves of green tea)
Ashwagandha
Lion’s mane mushrooms (Hericium erinaceus): please see my post “The Magic of Mushrooms! Current Evidence” for information on the brain and nerve health boosting effects of this amazing mushroom!
Mucuna pruriens (velvet bean)

Not only do they look interesting, lion’s mushrooms boast fascinating nootropic properties as I discuss in my post “The Magic of Mushrooms! Current Evidence” (Image credit: Melissa McMasters )

Numerous plants found in the mint family (Lamiaceae)—in addition to sage–have research-backed nootropic effects:

Melissa (Lemon balm)
Rosmarinus (rosemary)
Mentha spicata (spearmint)
Mentha piperita (peppermint)
Ocimum tenuiflorum, Ocimum sanctum, Ocimum gratissimum (Tulsi or Holy Basil)

The herbs listed above have some fascinating research supporting their use in protecting and enhancing brain and nerve health. When taken in addition to a healthy lifestyle, these herbs and nootropics offer a lot of promise based on current research findings!

A few of the above nootropics are reviewed below, with the others to be reviewed in future posts.

The mint family: a powerful—and tasty–herb family!

The mint family has some powerhouse fascinating herbs. One of my favorites is tulsi, otherwise known as holy basil. Tulsi is native to India and has been a part of Ayurvedic medicine for over 3,000 years! Tulsi has been referred to as “the elixir of life.”

Brain and nerve nootropic: tulsi (Holy Basil)

No ordinary shrub, tulsi tastes amazing, and the health benefits are even more impressive! (Image credit: Mokkie)

Research-backed benefits of tulsi include:

Antioxidant source: cellular protection against toxins due to a being a rich source of polyphenols and other plant-based antioxidants
Augmentation of our own internal antioxidant activity: tulsi stimulates our bodies to enhance our own internal antioxidant supply of glutathione, superoxide dismutase, and catalase—major body defenses against free radical damage that can occur within our cells
Enhancement of liver detox-enzyme activity (cytochrome P450 enzyme activity)
Organ (brain, kidney, liver) protection and DNA protection against toxin-induced damage caused by a variety of metals, industrial chemicals, and pesticides
Reductions in damage from radiation through free radical scavenging activity
Anti-cancer effects through stimulation of apoptosis (cell-suicide) in precancerous and cancerous cells
Reduction in dementia symptoms along with boosted neurotransmitter activity in human studies and animal models

Tulsi and human research trials

A systematic review of multiple research trials concerning tulsi’s effects on humans selected 24 human study trials. Many of these studies utilized double-blinded and randomized-controlled study designs, with the systematic review involving over 1,000 participants in total. Health benefits identified in the various human trials found the following benefits of tulsi:

Anti-diabetic effects: multiple studies on diabetics showed significant glucose lowering effects, with some diabetics achieving near normal blood sugar levels. Improvements impacted fasting glucose, glucose following meals, and improved HgA1C levels
Weight loss
Blood pressure reduction according to multiple human trials, with one study finding a 25% reduction in blood pressure levels
Improvements in cholesterol profiles and reductions in triglyceride levels
Anti-gout effects: significant reductions in uric acid levels in persons suffering from gouty arthritis. Elevated levels of uric acid contribute to heart disease, chronic inflammation, and damage to joints.
Improved physical performance and reductions in fatigue, as well as reductions in muscle damage markers including creatine kinase (CK) and lactic acid levels versus a placebo control group
Immune-system modifying effects: significant increases in cytokine levels of interferon-ϒ (a stimulant of natural killer cells, with antiviral effects, among other cell mediated immune stimulating effects), increases in interleukin-4–a powerful anti-inflammatory cytokine, and boosted levels of T-helper cells
Reductions in asthma symptoms
Reductions in symptoms due to viral hepatitis
Improved survival rates in patients with viral encephalitis (infection and inflammation of the brain) versus standardized medical treatment with steroids
Improved brain/ cognition performance: improved working memory, attention, and flexibility (ability to manage multiple tasks at once)
Anti-stress: reductions in stress symptoms by 31.6%–39%, including reductions in fatigue, sleep disruptions, sexual problems, and anxiety levels
Anti-aging: significant improvements in biological age score
Safety: in all 24 studies, only one reported presence of sides effects, with that side effect being mild nausea

Tulsi is pretty impressive due to its effects of stimulating internal mechanisms within our bodies–boosted liver enzyme activity, boosted internal antioxidant activity, and increased immune-system activity.

As such, the total effects of tulsi go beyond simply the number of antioxidants obtained from the plant itself. Stimulation of internal mechanisms are likely responsible for the significant clinical effects, including those effects that promote brain and nerve health.

Brain and nerve nootropics: Lemon Balm

This herb binds to the same receptors as prescription anti-anxiety medications, but unlike those medications, lemon balm is linked to improved cognitive performance among other benefits (Image credit: Datkins)

Native to southern Europe and the Mediterranean, lemon balm has been used in traditional medicine for anti-anxiety, memory-enhancing, anti-bacterial, blood-pressure lowering, and anti-spasmatic effects in numerous cultures across the globe. Included in the FDA Generally Recognized as Safe (GRAS) list (except possibly during times of pregnancy), lemon balm offers a number of benefits with minimal downsides.

Rich in bioactive flavonoids, tannins, polyphenols, rosmarinic acid, caffeic acids, and numerous other compounds, researched-backed benefits of lemon balm include:

Antiviral activity including anti-replication activity against influenza and herpes viruses–even achieving a B-level evidence rating suggesting good scientific evidence for treatment of herpes
Antibacterial/ anti-fungal activity against a variety of yeasts and bacteria species
Anti-inflammation effects
Antianxiety activity with binding activity at gamma-aminobutyric acid A (GABA_A) receptors (the same receptors bound by anti-anxiety medications)
Anticancer activity against a variety of human cancer cell-lines (lab setting)
Anti-oxidant effects

Lemon balm and human research trials

Human research trials studying the effects of lemon balm include double-blinded randomized-controlled trials (considered gold-standard for studying the effects of an intervention), clinical trials, and randomized cross-over designed studies. Study-group size tends to be small in these studies. Nonetheless, results are promising with the following findings:

Calming effects for people with dementia: Lemon balm essential oil reduced agitation in dementia patients versus a placebo lotion as measured by the Cohen-Mansfield Agitation Inventory (CMAI) in a double-blinded, placebo-controlled trial of 79 patients with dementia.
Reduced anxiety symptoms when ingesting lemon balm in a variety of trials including double-blinded, randomized placebo-controlled trials, with significant improvements noted in ability to concentrate, reductions in feelings of agitation and weakness, reductions in sleeplessness and fatigue.
Significantly improved cognitive function in numerous controlled research trials, including double-blinded randomized trials. These findings included healthy participants and patients with dementia. Improvements included increased working memory, attention, and performance on a variety of cognitive performance test scores
Improved sleep quality when combined with valerian root, as demonstrated by number of randomized-controlled studies. Improvements included increased sleep length, decreased awakenings, and improvements in stage 3 and 4 deep sleep.

Other mint family members: rosemary, spearmint, and peppermint

green leaf plant in close up photography — Peppermint and spearmint compounds have confirmed nerve cell receptor binding activity. Protection against nerve toxins as well cognitive enhancing effects have been demonstrated in small trials (Image credit: Thúy Lâm)

Other members of the mint family researched for brain, nerve, and general health benefits include rosemary, spearmint, and peppermint. The research trials around some of these mint family members are less robust in terms of study design and size when compared to the research on tulsi and lemon balm.

Still, compounds found in plants in the mint family appear to positively impact brain and nerve function by impacting neuro-transmitter and enzyme activities. Such activities include GABA_A, nicotinic and NMDA receptor binding properties, as well as acetylcholinesterase (AChE) inhibition.

Brain and nerve nootropics: Spearmint

A controlled study on spearmint ingestion for people ages 50-70 found improvements in working memory, vigor, mood, sleep onset, and alertness after 90 days ingesting 600 mg and 900 mg of an aqueous extract of spearmint that contained the phenolic constituents.

Brain and nerve nootropics: Peppermint

A separate, small, controlled trial similarly found that peppermint oil ingestion significantly improved cognitive performance on a variety of cognitive tests measuring accuracy, recall, speed, among other measures. Participants in the group ingesting the peppermint oil also experienced reduced fatigue versus those in placebo group when tests were conducted at 1 hour, 3 hours, and 6 hours post-ingestion.

Interestingly, neurons in a cell culture (lab setting) exposed to a nerve toxin experienced modestly reduced damage when bathed in peppermint oils versus control groups.

Brain and nerve nootropics: Rosemary

green plant on brown clay pot — Rosemary compounds have been shown to protect nerve cells from destruction due to toxin exposures, as well as to boost mood and cognitive performance (Image credit: Zé Ferrari Careto)

Native to the Mediterranean and sub-Himalayan regions, rosemary is stirring interest in the research community due to its therapeutic potential for a number of conditions. Bioactive compounds found in rosemary include triterpenes, phenols, and phenolic acids including rosmarinic acid, carnosic acid, rosmanol, carnosol, ursolic acid and betulinic acid.

Rosemary is included in the FDA’s Generally Rocognized as Safe List. The compounds found in rosemary have been noted by research studies to possess the following benefits:

Anti-inflammatory
Antioxidant
Pain soothing effects
Nerve cell protecting
Calming effect
Mood enhancing effects

Rosemary research trials

Animal studies (which are preliminary/ do not always translate to results in humans) show acetylcholinesterase (AChE) inhibition, leading to greater availability of acetylcholine (a neurotransmitter) in the brain. This effect led to reduction of depression/ low activity symptoms in animal models along with reductions in hyperactivity symptoms.

Memory and recall were also boosted in animal models. Similar to tulsi, animal studies of rosemary found boosted levels of internal antioxidants and inhibition of inflammatory cytokines.

Animal studies also affirmed rosemary’s protective effects against nerve cell damage due to free radicals (oxidants). Rosemary appears to inhibit T-type calcium channels (TTCCs) in the brain, protecting nerve cells from excessive stimulation. Such effects may protect nerve cell integrity plus reduce the risk for seizures.

Dopamine generating nerve cells bathed in rosemary compounds (carnosic acid) were protected against a toxin challenge in a lab dish study, and animal studies using nerve toxins also demonstrated rosemary’s ability to protect animals against Parkinson’s onset following toxin exposure.

Rosemary human research trials

Small human trials noted consumption of rosemary powder improved speed of memory recall for working memory and memory of every day events (episodic memory). Rosemary aromatherapy reduced cortisol levels and boosted mood and performance on cognitive tests.

In a 4-week human trial with 81 patients being treated for opioid-addiction, consumption of rosemary capsules containing 300mg of dried rosemary leaves each were noted to reduce pain, reduce insomnia symptoms, and reduce muscle jerks, easing withdrawal symptoms.

Brain and nerve nootropics: in summary

In my first post on the subject of brain and nerve health, I covered the research findings demonstrating the harms of chronic inflammation—much of which can be attributed to diets high in animal-based products. Toxic stresses to our nerves include even mild elevations in blood sugar, vascular disease, excessive uric acid levels, toxins, and oxidative damage (among other factors).

Antioxidants, herbs, and nootropics are research-backed regarding their ability to promote brain and nerve health by countering many of these insults. The effects are not to be dismissed as trivial.

Significant reductions in the risk of developing Parkinson’s disease, reductions in the harmful effects of diabetes, improvements in healing sleep, shielding from toxins prevalent in our environment, improvements in neuro-processing speeds and cognition—the potential nootropic herbs and substances have to enhance our day-to-day life is significant!!!!

This post covered the effects of caffeine and herbs from the mint family on our brain, nerve, and general health. Future posts will explore some of the other nootropics described above. Live well!!!

References

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Ghasemzadeh Rahbardar, M., & Hosseinzadeh, H. (2020). Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iranian journal of basic medical sciences, 23(9), 1100–1112. https://doi.org/10.22038/ijbms.2020.45269.10541

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Onaolapo, A. Y., Obelawo, A. Y., & Onaolapo, O. J. (2019). Brain Ageing, Cognition and Diet: A Review of the Emerging Roles of Food-Based Nootropics in Mitigating Age-related Memory Decline. Current aging science, 12(1), 2–14. https://doi.org/10.2174/1874609812666190311160754

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Your Brain and Nerve Health: Wired For Success!

Fitness/ Wellness, Mental Health and Wellness, Plant-based Diets, Entomophagy, and Evidence

Sight, sound, smell, hearing, touch–our thoughts, emotions, ability to move, balance, react…all we do relies on having sufficient brain and nerve health! Learn what you can do to optimize and protect the health of your brain and nerves! Image credit: Simon Migaj at Pexels

Our thoughts, emotions, personality, senses, movements, regulation of vital organ functions and hormones, and the immune system–essentially everything that makes us “us”–depends on a functioning, integrated and healthy nervous system. To experience the best in life, it helps to have optimal brain and nerve health. And yet, because we can’t “see” it, we tend to give little thought to promoting the health of our nervous system until problems arise.

Read on to learn steps you can take to ensure you are “wired for success”, with tips on how to protect and optimize your nervous system! This post explores risk factors for neuro-disease and decline, as well as the research linking diet and inflammation to brain and nerve health.

Brain and nerve health: Don’t appreciate what you got, until it’s gone

Alzheimer’s disease, Parkinson’s disease, cognitive decline, multiple sclerosis, anxiety, depression, neuropathy, neuro-degenerative syndromes, neuro-motor diseases, chronic pain syndromes…these illnesses can adversely impact every aspect of our lives.

Changes that can occur in your brain and nerve health as you age even in absence of a diagnosis of disease include:

Slowing of thinking ability and memory retrieval
Reductions in senses (sight, touch, hearing, smelling, tasting)
Slowing of movements and reaction time
Increased clumsiness/ decline in coordination

A decline in any of the above functions, functions we use every day of our lives, can adversely affect your work, quality of life, as well as your health and fitness goals.

Neurological conditions such as dementia, multiple sclerosis, etc., can be a nightmare! And despite all our science advances, the origin of these some of these diseases remain subjects of ongoing research.

woman sitting on wheelchair — The end-result of loss of brain and nerve health can be devastating. Not all risk factors for neuro-related diseases are avoidable, but many factors are directly impacted by our lifestyle choices. Image credit: Steven HWG

The precise underlying factors that contribute to neurological decline and disease are still under study. However, research has shed light on factors that can influence our brain and nerve health, and reduce the risk or impact of some of these dreaded diseases.

Risk factors: which ones can we control?

The underlying causes of neuro-degenerative diseases along with nervous-system disorders in general are incredibly complex and varied. Underlying factors implicated in neuro-disease as understood at this time include:

Oxidative stress
Prion disease: abnormal proteins that cause chain-reaction damage and destruction of various nerve cells–prions can be obtained from infected meat or contaminated medical equipment or transplants. .
Toxin stress (such as toxins ingested in food as well as exposures from our environment)
Inflammation
Dysfunction in clearing metabolic waste products and proteins from within nerve cells, leading to cell dysfunction and ultimately, cell death
Trauma such as serious or repetitive head injuries (sometimes encountered in certain sports or due to other causes such as accidents, etc.)
Alcoholism
Nutrient deficiencies
Certain viruses and infections (Lyme disease, Epstein-Barr virus, hepatitis C, shingles, leprosy, HIV)
Certain medications can damage nerves
Genetic mutations and susceptibility
Thyroid disorders

Peripheral nerve diseases (diseases of any of the nerves that extend outside of the brain, such as the nerves of the spinal cord, eyes, face, arms, legs, and those regulating your heart, lungs, and other body functions) have similar risk factors as the nerve diseases affecting the brain.

While the above represent direct effects on our brain and nerve health, indirect processes have been identified as significant risk factors for nerve cell damage and disease. For example, the following conditions DOUBLE your risk for Alzheimer’s dementia:

Cerebrovascular/ vascular disease
High cholesterol
Diabetes
Smoking

Obesity raises your risk for Alzheimer’s disease by approximately 60%!

Obesity, high cholesterol, diabetes, and vascular disease dramatically increase your risk of dementia (Image credit: ROMAN ODINTSOV at Pexels)

Issues such as genetic mutations may not be within our total control. However, many of the above risk factors are impacted strongly by our food choices, exercise habits, and environment! Choices we make now may have powerful influence regarding our nerve and brain health both now and in the years ahead!

Dietary factors influencing brain and nerve health

Cerebrovascular disease, obesity, diabetes, cholesterol…these very significant risk factors for Alzheimer’s are strongly driven by dietary habits. Obesity, cholesterol, and diabetes risk factors are significantly reduced by plant-based diets.

Research has repeatedly linked dietary patterns to either risk of or protection against cognitive impairment, as well as Alzheimer’s disease.

Specifically, Mediterranean diets rich in fruits, vegetables, whole grains, nuts, and legumes–and lower volumes (or elimination) of animal products–have been found to be protective against loss of brain neurons, protection of brain size and volume during aging, and protection against Alzheimer’s disease.

Research has also shown that diabetics that switch to vegan diets are frequently able to eliminate diabetic and pain medication dependence. Up to 80% of those suffering from nerve pain experience COMPLETE relief from nerve pain after just 4-16 days following a vegan diet!!!

What gives?

Plant-dominant diets such as the Mediterranean diet and vegan diet have demonstrated the ability to restore and protect brain and nerve health. Image credit:Naim Benjelloun at Pexels

Diets and chronic inflammation

Dietary factors appear to have a significant impact, not only on the health of our hearts or general health, but on the functioning of our brain and nervous systems. Unhealthy diet choices have been linked chronic inflammation.

Conversely, healthy food choices have anti-inflammatory effects. Inflammation has been strongly implicated in the processes that occur in Alzheimer’s disease. For example, research on the brains of persons with Alzheimer’s disease reveals:

Chronic activation of immune cells found in the brain–microglial macrophage cells
These cells release pro-inflammatory cytokines including interleukin-1β, interleukin-6 (IL-6), and tumour necrosis factor-α (TNF-α)
Chronic exposure to these cytokines leads to brain shrinking, nerve cell death, destruction of blood vessels in the brain, and accumulation of nerve cell waste products

Not only that, researchers have noted just mild increases in hemoglobin A1C (a measure of blood sugar trends in the body) and C-reactive protein (a marker of inflammation in the body)–even while still within normal range–are predictive of decline in nerve function in the arms and legs (peripheral nerves).

What was once attributed to “normal aging” of the nervous system–slowed conduction, decreased reactivity– is increasingly recognized as damage due to inflammation and elevations in blood sugar (even below diabetic levels)!

Diet factors that promote inflammation

Diets common to Western cultures have been linked to disruptions in immune system function and and disruptions in metabolism. Nutrients linked to inflammation include:

Saturated fats

Found largely in animal-based foods such as various meats and dairy products, baked-goods, along with palm and coconut oils

Cholesterol

Found exclusively in animal-based foods such as meat—even in lean cuts of meat–as well as eggs, shellfish, and dairy products

Sugar and refined grains

The key here is added sugars (such as soft drinks, snack foods, pastries), and processed foods like pretzels, white breads, processed cereals, etc. Sugars found in whole, plant-based foods are fine.

Why? Because they are paired with fiber, water, absorb more slowly into your body, and are found in relatively low amounts in whole foods.

Purines

These are found in both plant and animal-based foods, though the richest sources tend to be meat, seafood, and organ foods (like liver). In excess, purines can cause uric acid levels to rise above desirable levels, contributing to inflammation, kidney disease, vascular disease, and gouty arthritis.

Despite purines being found in high amounts in certain plant-foods–such as soy–plant-based diets have been found to protect against high levels of uric acid and gout related disease. Meat, alcohol, seafood, and excess fructose on the other hand raise the risk of high uric acid levels and related diseases.

Meat, dairy, eggs, and fish are rich sources of pro-inflammatory compounds such as carnitine, dietary cholesterol, saturated fat, and purines. Image credit: Chan Walrus at Pexels

Dietary carnitine

Dietary carnitine is found exclusively in animal-based foods. Red meat, dairy, and eggs are rich sources. When metabolized in the gut, a by-product called trimethylamine N-oxide (TMAO) is produced.

TMAO is strongly linked to cardiovascular disease. Contributing to clot formation and fatty deposits in the arteries (atherosclerosis), TMAO may also play a role in contributing to liver damage (non-alcoholic fatty liver disease) and kidney disease. As TMAO levels rise, all-cause rates of death (mortality) also rise.

Interesting enough, when vegetarians were given carnitine supplements, TMAO levels did NOT rise. However, in omnivores, the rise in blood and urine levels were significant–reaching harmful levels. The difference in response is attributed to differences in gut-microbes that naturally occur between vegetarians and omnivores as a response to diet patterns.

Inflammatory foods in summary:

Except refined sugar and grain, the above inflammatory components are found in animal products: cheese, dairy, meat (including lean cuts), seafood, and eggs. Foods linked to both declines in cognition along with higher levels of circulating inflammatory immune cytokines (proteins)–specifically interleukin-6–include:

Processed meats
Red meat
Fried foods
Peas and legumes when prepared with sugar and meat (baked-beans)* ( research has linked 3 or more servings of legumes to improved cognitive performance)–how the beans are prepared–such as baked-beans that include added sugar, ham and bacon–increase IL-6 per researchers
Lack of whole grains in the diet

Diet factors that are anti-inflammatory

Our diets can heal or harm our bodies. Anti-inflammation nutrients are abundant in plant-based foods and include the following:

Fiber

The most anti-inflammatory nutrient in this list, fiber is a major nutrient abundant in plant-based diets. Fiber serves as food for health-promoting strains of bacteria in the gut.

Indeed, research has found that the effects of following a plant-based, vegan diet, leads to healthy Prevotella (health promoting) to Bacteroides (inflammation promoting) ratios (P/B), and promotes growth of the health-promoting species Bifidobacterium and Lactobacillus.

The results of these health promoting gut-microbe changes include:

boosted insulin sensitivity
lower cholesterol
reductions in growth of colon cancer cells
reduced proliferation of harmful bacteria species

Fiber has powerful anti-inflammatory effects, likely in part due to its effects on the gut microbiome. Gut health microbes have been linked to lower insulin resistance, cholesterol, and cancer risk. Image credit: Ella Olsson at Pexels

Monounsaturated fats

Abundant in plant-based foods such as nuts, olive oil, and avocados, these fats can reduce LDL (“bad”) cholesterol levels and have a mild anti-inflammatory effect within the body. Indeed, adding nuts and olive oil into a Mediterranean-style diet was shown to reduce stroke and heart attack events by 30%!!

Omega-3 fatty acids

Powerfully anti-inflammatory, omega-3 fatty acids inhibit release of inflammatory cytokines, promote production of anti-inflammatory molecules in the body, and reduce formation of autoimmune antibodies (antibodies that attack our own bodies). These fatty acids include α-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

Omega-3 fatty acids are used in the formation of all of our cell membranes.

Sources include:

Nuts (especially walnuts) for ALA omega-3’s
Seeds (chia and flax) for ALA omega-3’s
Oils (flaxseed oil, soybean oil, and canola oil) for ALA omega-3’s
Algae oil* for DHA and EPA omega-3’s
Cold-water fish* for DHA and EPA omega-3’s

*DHA and EPA are typically found in only seafood sources, though vegan supplements made from algae (the same source for fish!) can be found readily, such as this product.

Healthy levels of omega-3 fatty acids appear to:

Reduce risks of Alzheimer’s disease and various forms of dementia
Promote healthy memory
May protect against heart disease
May protect against certain cancers

Research shows that DHA and EPA omega-3 fatty acids can directly lower inflammation in the brain by blocking release of pro-inflammatory cytokines from microglial cells (immune cells in the brain).

body of water — Where do fish get their DHA and EPA omega-3’s? Algae! No need to harvest. Safe, aquarium-grown algae supplements provide vegans with a great source of DHA and EPA! Image credit: Younmyoung Cho

Polyphenols / food-based antioxidants

Found abundantly in whole, minimally processed plant-based foods, polyphenols appear to have protective roles against neuro-degenerative and cardiovascular diseases, certain cancers, and obesity. Polyphenols have strong anti-oxidant activities, scavenging harmful-free radical byproducts.

Numerous polyphenols have been shown to reduce inflammation. Polyphenols include anthocyanins, catechins, flavanols, flavones, flavanones, and isoflavones.

Excellent sources of research-backed, inflammation reducing polyphenols include the following:

Mushrooms
High-phenol virgin olive oil
Vegetables, particularly dark leafy greens such as spinach, broccoli, onions, garlic, artichokes–and many others–just eat your vegetables! 😉
Green tea
Coffee
Cocoa
Sage (a member of the mint family)
Pe’ur tea
Turmeric (found in yellow curries)
Resveratrol (found in high amounts in red wine and itadori tea)
Fruits (particularly in peels and skins), including especially pomegranate extracts, black currants, blue berries, strawberries, apples, citrus fruits, plums, pears
Nuts (particularly in hulls)

Green tea, sage, cocoa, coffee, fruits, vegetables, and mushrooms abound with anti-inflammatory, nerve protecting compounds! Image credit: Maria Tyutina at Pexels

Indeed, ECGC found in green tea, along with polyphenols in wine and curry have been found to have significant cognitive and nerve cell protective effects! Actions of polyphenols include:

Blocking toxins by binding to cell receptors, or binding with toxins to neutralize them
Heavy-metal (iron) chelating effects (binding and neutralizing of harmful metals)
Antioxidant effects
Reduction of inflammation with influence on immune cytokines.
Prevention of abnormal cell growth
Prevention of new fat cell formation (anti-obesity effects)
Promotion of increased energy expenditure (anti-obesity effects)
Protection of insulin-producing beta-cells (anti-diabetic effects)
Slowing of starch, protein, and fat digestion (anti-diabetic effects)
Protection against cholesterol oxidation, anti-platelet effects (protects against blood vessel clots–cardio/ cerebrovascular protective)
Lowering of blood pressure (cardio/ cerebrovascular protective)

Study findings link polyphenols to improved brain and nerve health

Significant reductions in neuro-degenerative disease risk have been demonstrated with as little as one glass of wine per month.

Indian and South Asian nation populations regularly consuming turmeric and curry have been noted to have better cognition and lower risks of dementia verses members of the population who ate little curry.

Mushrooms– 2 or more servings per week were correlated with lower risk of cognitive impairment. These findings were independent of participant age, gender, education, cigarette smoking, alcohol consumption, hypertension, diabetes, heart disease, stroke, physical activities, and social activities! This means the mushrooms themselves appear to have protective effects.

Animal studies have shown polyphenol-rich strawberry, blueberry, and black currant extracts protect against age-related movement declines and memory impairments.

Research has affirmed the brain and nerve boosting effects of polyphenols found in particular high amounts in fruits and berries. Image credit: Trang Doan at Pexels

Research in humans likewise demonstrated improved cognitive function in elders given between 400-600 mls of wild blueberry juice daily. In a separate study of 1,640 people aged 65 and older over a period of 10 years, those with the highest polyphenol intake at baseline had the highest scores in memory and cognition.

This trend continued over a 10-year period, with those maintaining the highest intake of polyphenols suffering the least effects of cognitive decline associated with aging. Subjects were controlled for education level, age, and sex.

Numerous human research trials, including double-blinded, placebo-controlled trials, have found consumption of sage to have significant nerve/ brain-enhancing effects, including:

Enhanced memory over a 4-month period of use among participants
Improved attention abilities and reductions in psychiatric symptoms
A dose-related response enhancing word recall
Improved alertness, sense of calm, and sense of contentment, with reductions in anxiety

Anti-inflammatory foods in summary

The above anti-inflammatory compounds are found almost exclusively in plant-based foods. Omega 3’s, including DHA and EPA can be obtained from plant-foods and supplements, avoiding the pro-inflammatory saturated fat, cholesterol, and purines found in seafood.

Whole grains (whole wheat, oats, quinoa, millet)–powerfully anti-inflammatory against interleukin-6
Fruits and vegetables
Legumes (prepared without sugar and meats)
Nuts
Olive oil
Red Wine
Green tea, sage, Pe-ur tea, and possibly itadori tea
Curry spice and turmeric
Mushrooms

Sage, a member of the mint family, can be consumed in capsules and teas. Research in human trials have linked sage to significant improvements in brain function and emotional health. Image credit: Eugene Golovesov at Pexels

A quick word on B-12 deficiency

A quick word on vitamin b-12 deficiency. Vitamin B12 is critical for brain and nerve health, along with cardiovascular health. In cases of deficiency, permanent nerve cell and nervous system damage can occur, along with anemia and increases in vascular inflammation.

Vegans, vegetarians will become vitamin B12 deficient without adequate supplementation. Absorption of B12 declines with aging as well, regardless of intake of animal foods. Fortunately, B12 supplements are cheap and readily available.

Wrap-up: using to diet to optimize brain and nerve health

Compounds found predominantly in plant-based diets not only protect us from heart disease, diabetes, high cholesterol, and obesity, but also have powerful anti-inflammatory effects. Combined with anti-oxidant properties, anti-inflammatory compounds in plant-based foods such as fiber, monounsaturated fats, omega-3 fatty acids, and polyphenols have research-backed evidence demonstrating protection and healing effects for our brains and nervous systems.

Interesting enough, as noted by research showing baked-beans strongly contributed to elevations of inflammatory proteins, simply mixing health-promoting foods into meat and sugar-rich diets can be counter-productive. Nearly all the pro-inflammatory compounds (except sugar and refined grain) are found in animal products. Whole food plant-dominant diets are a research-backed strategy to help you feel, move, and experience your world with an optimized nervous system! Just be sure to take your B-12 supplement!

References

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The Amazing Health Benefits of Outdoor Environments!

Fitness/ Wellness, Mental Health and Wellness

Learn about the fascinating health benefits of outdoor environments for your mind and body! Image credit: Skitterphoto at Pexels

On the glorious splendor of your majesty, and on your wondrous works, I will meditate.”
Psalms 145: 5 ESV

“Go outside and play!” Turns out mom was right! What are the health benefits of outdoor environments?

Evidence is building concerning the mind-body health benefits of outdoor environments. In Japan, immersion in natural surroundings–known as Shinrin-yoku, or “forest-bathing”– is considered preventive medicine!! (Hansen, Jones, & Tocchini, 2017). Read on to learn how getting outdoors can heal your body and your mind!

Health benefits of outdoor environments

Outdoor natural environments provide rich stimulation of all the senses. Such environments pull the mind away from regrets of the past or worries of the future and into the present moment. The therapeutic elements of natural settings according to research include:

Gentle sound stimulation from birds, streams
Aromatic smells released by plants due to bio-active substances such as phytoncides
Visual stimulation from a vast array of colors, lighting, and intensities
Feelings of an uneven, varied path under the feet, cool rocks, and other touch stimuli
Fresh air and breezes against the skin
Taste can be stimulated depending on forest products (when appropriately identified/ safe to consume) (Han, Choi, Jeon, Yoon, Woo, & Kim, 2016)

Forest-bathing in Japan is described as the immersion of oneself in nature with a mindful engagement of the senses. In other words, forest-bathing occurs when you purposefully pay attention to the sights, sounds, feelings, and smells while spending time outdoors in nature.

Restoration of a resting, recovery state

Natural settings are believed to provide health benefits by engaging the parasympathetic nervous system, or the “rest and digest” arm of our nervous system (Hansen et al., 2017). Parasympathetic nervous system activity counters the effects of our innate stress response. When engaged, the parasympathetic nervous system has the following effects:

Reduction in heart rate
Relaxation of blood vessels/ vasodilation
Release of digestive enzymes
Improved gastric and urinary system motility, promoting excretion of wastes
Promotion of erection/ sexual activity
Reduction in inflammatory cytokines and proteins including IL-6 and C-reactive protein
Improvements in immune system activity (such as improved natural killer cell activity) and function (Kenny & Ganta, 2014; Tindle & Tadi, 2020)

Study findings: health benefits of outdoor environments

Researchers in Korea studied workers who experienced chronic, widespread pain involving five or more areas of their body. Workers in both groups were matched in terms of age, gender, smoking status, and other characteristics. One group of 33 workers with chronic pain were treated with a “forest therapy” intervention, while another group of 28 workers made no change in their routine (Han et al., 2016).

The intervention group participated in a 2-day retreat in a wooded environment, with music therapy, meditation, walking, and body-exercises. Measures for both groups included heart rate variability, pain ratings, and natural killer cell activity. The forest therapy group enjoyed the following health benefits:

Significantly improved heart rate variability
Significantly improved natural killer cell activity
Significant reductions in pain (Han et al., 2016)

The control group saw no changes in any of these measures.

Health benefits of outdoor environments: a systematic research review

One study of a little over 50 individuals is interesting. A systematic review of 64 studies conducted between 2007 and 2017 is far more informative! Researchers analyzed studies to determine the effects of forest-bathing or nature therapy (Hansen et al., 2017).

Improved mental health and measurable reductions in stress levels

Analysis of 625 Japanese males noted that just a brief, 15-minute exposure to a natural environment resulted in a significant increase in heart rate variability (HRV) for 80% of the participants compared to when the same individuals were exposed to urban environments (Kobayashi, Song, Ikei, Kagawa, & Miyazaki, 2015). Another study of 498 Japanese persons reporting high levels of chronic stress found that time spent in the forest led to reductions in:

Feelings of hostility
Depression
Anxiety (Morita et al., 2007 as cited in Hansen et al., 2017)

Forest-bathing paired with cognitive behavior techniques including relaxation techniques, meditation, self-reflection, and goal setting produced significant reductions in the stress hormone cortisol (Sung, Woo, Kim, Lim, & Chung, 2012 as cited in Hansen et al., 2017). Participants also reported an increase in quality of life.

Forest-bathing stimulates the senses–sight, smell, touch, sound, leading to reductions in stress hormones and improvements in mental health, immune function, and other benefits (Image credit: Inge Wallumrød at Pexels)

Other mental health benefits found in the systematic review included:

Improved sleep time following 2-hour afternoon walks in the forest
61% higher depression remission rates versus traditional psychotherapy
Pain reductions
Reductions in distress related to chronic diseases
Improved sense of well-being and emotional health (Hansen et al., 2017).

Interesting enough, simply viewing images of nature versus built environments leads to improvements in cortisol levels, heart rate variability, and sense of calm/ relaxation (Hansen et al., 2017).

Improvements in persons with diseases of the heart, lungs, or diabetes

Spending time outdoors in natural settings has been shown to reduce the activation of the renin-angiotensin system. Reduced activation of this system leads to a reduction in cardiac workload and blood-pressure in persons with hypertension (Mao et al, 2012 as cited in Hansen et al., 2017). In 20 persons diagnosed with stage I-II heart failure, a randomized-controlled trial demonstrated walking 3o-minutes a day in a park setting produced significantly greater reductions in heart rate, blood pressure, and greater improvements in exercise tolerance versus walking in an urban setting (Grazulevicience et al., 2015). Persons living in neighborhoods with higher densities of trees were noted to have lower reports of cardio-metabolic diseases compared to those living in neighborhoods with lower tree densities (Kardan, Gozdyra, Misic, Moola, Palmer, Paus, & Berman as cited in Hansen et al., 2017).

A separate randomized-controlled trial in persons with chronic obstructive pulmonary disease (COPD) found significant reductions in stress hormones and inflammation levels for those who had exposure to a forest setting versus those in an urban setting (Jia et al., 2016). Walking outdoors in a natural forest setting significantly reduced blood sugar levels for 48 persons with diabetes in a longitudinal study measuring impacts of forest-bathing over time (Hansen et al., 2017). The study authors in an earlier publication noted benefits from forest-bathing include physiologic effects resulting from exposure to bioactive plant-emitted volatile compounds along with air rich in negatively charged ions (Ohtsuka, Yabunaka, Takayama, 1998).

Current research limitations

Limitations in the research include small sample sizes, potential cultural limitations as most research was conducted in Asian populations, and potential confounding factors such as exercise, pollution levels, or other factors. However, research trends consistently note activation of the parasympathetic nervous system. Reports of decreases in stress and improvements in sensations of relaxation and calm show consistency as well, regardless of study design.

Get outdoors! Heal that body and mind!

No need to move here…the benefits nature has to offer may be as close as your backyard! (Image credit: Tobi at Pexels)

You don’t have to live in a cabin in the deep wilderness to enjoy the benefits of forest-bathing. Consistent with the research, getting outdoors or otherwise exposing yourself to nature in a variety of settings can boost your physical and mental health. Ways you can get these benefits include:

Walk, exercise, meditate, or just relax at your town’s / city’s local park
Visit a state or national park near you
Take up an outdoor activity like kayaking, paddleboarding, fishing, camping, or bear-wrestling (maybe skip the last one)
Hike the trails found on state game lands
Surround yourself with living plants as well as pictures/ images featuring natural settings in your home and work space
Garden, even if its a small one in your backyard
Move to a small, isolated cabin in the middle of the deep wilderness 😉

Health benefits of outdoor environments: summary

While the research continues to evolve, consistent themes and patterns emerge showing the health-benefits resulting from exposure to outdoor natural settings. Improvements in heart rate variability, reductions in blood pressure, improved sense of well-being, improved sleep, reductions in inflammation, reductions in anxiety and depression–these amazing benefits can be realized through increasing your exposure to the outdoors in nature. These benefits are available to those who are otherwise healthy but stressed, along with those suffering from chronic illnesses. Turns out mom was right all along–get outdoors to heal your body and your mind!!!

For other stress busting tips, see my post “Overcome Stress with Science & Scriptures!“

References

Grazuleviciene, R., Vencloviene, J., Kubilius, R., Grizas, V., Dedele, A., Grazulevicius, T., Ceponiene, I., Tamuleviciute-Prasciene, E., Nieuwenhuijsen, M. J., Jones, M., & Gidlow, C. (2015). The Effect of Park and Urban Environments on Coronary Artery Disease Patients: A Randomized Trial. BioMed research international, 2015, 403012. https://doi.org/10.1155/2015/403012

Han, J. W., Choi, H., Jeon, Y. H., Yoon, C. H., Woo, J. M., & Kim, W. (2016). The Effects of Forest Therapy on Coping with Chronic Widespread Pain: Physiological and Psychological Differences between Participants in a Forest Therapy Program and a Control Group. International journal of environmental research and public health, 13(3), 255. https://doi.org/10.3390/ijerph13030255

Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International journal of environmental research and public health, 14(8), 851. https://doi.org/10.3390/ijerph14080851

Jia, B. B., Yang, Z. X., Mao, G. X., Lyu, Y. D., Wen, X. L., Xu, W. H., Lyu, X. L., Cao, Y. B., & Wang, G. F. (2016). Health Effect of Forest Bathing Trip on Elderly Patients with Chronic Obstructive Pulmonary Disease. Biomedical and environmental sciences : BES, 29(3), 212–218. https://doi.org/10.3967/bes2016.026

Kobayashi, H., Song, C., Ikei, H., Kagawa, T., & Miyazaki, Y. (2015). Analysis of Individual Variations in Autonomic Responses to Urban and Forest Environments. Evidence-based complementary and alternative medicine : eCAM, 2015, 671094. https://doi.org/10.1155/2015/671094

Kenney, M. J., & Ganta, C. K. (2014). Autonomic nervous system and immune system interactions. Comprehensive Physiology, 4(3), 1177–1200. https://doi.org/10.1002/cphy.c130051

Ohtsuka, Y., Yabunaka, N., Takayama, S. (1998). Shinrin-Yoku (forest-air bathing and walking) effectively decreases blood glucose levels in diabetic patients. International journal of biometeorology, 41 (3), 125-127. doi: 10.1007/s00484005006

Tindle, J., & Tadi, P. (2020). Neuroanatomy, Parasympathetic Nervous System. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK553141/

Tips for Boosting Your Workout Recovery & Preventing Over-training

Fitness/ Wellness

gray scale photo of man sitting on bench press — Managing accumulated fatigue is essential in preventing over-training and allowing for ongoing training progress (Image credit: Jesper Aggergaard)

What is the best way to prevent over-training while training hard enough to produce results? Balancing sufficient workout loads with adequate recovery is essential in order to make progress and avoid injury. How hard should you push yourself? When do efforts become counter-productive? Are you over-training or under-training, and how can you tell?

If ever there is an industry full of stark contradictions, its the fitness industry. With so many opinions, along with natural variances in fitness capacity based on age, diet, genetics, environment, hormonal states, etc. –an examination of the current research is warranted. What does the research say about workout training intensity and recovery?

Boosting Work Capacity While Managing Fatigue

For an athlete desiring to boost performance, it is essential to improve work capacity over time (Halson, 2014). Increases in work capacity can be accomplished through a variety of training approaches. These approaches include (Halson, 2014):

Increased training frequency
Increased training intensity
Increased training duration

If training was that simple, however, there would be seemingly no limits to human performance. Instead, increases in any of these training factors require management of accumulating fatigue. Failure to manage accumulating fatigue can lead overtraining/ overreaching.

Over-training is evidenced by decreases in performance capacity, impairments in immune function, and increased susceptibility to illness and injury (Halson, 2014). These effects can persist for weeks to months!!! Training frequency, intensity, and duration can be dialed up or down dependent on an athlete’s state of fatigue. As such, detecting fatigue accumulation is an essential skill in facilitating it’s management.

Monitoring Your Perceived Workout Exertion

Overreaching / over-training symptoms have been observed in as little as 4 weeks in functional fitness athletes performing high intensity training sessions five times per week (Neto, Tibana,de Sousa, Prestes, Voltarelli, & Kennedy, 2020). A small study found that athletes rating their own exertion levels on an adapted scale of one (minimal effort) to 10 (maximal effort) better predicted post-workout lactic acid levels compared to objective measures such as the amount of time spent in various heart-rate zones (Neto et al., 2020). In other words, how you feel during a workout can better predict how much muscle damage is occurring and how much recovery is needed.

How might a person use a 10-point scale to monitor their training? Set a goal ahead of time in terms of how much perceived effort you desire for your training. Going “all out” every training session at maximum effort throughout the workout is a great way to sabotage your efforts and become injured. In the study, a self-perceived effort of 6 out of 10, representing a strong effort without straining, was chosen as the goal (Neto et al., 2020). Scale ranges for perceived effort included the following:

0-2 out of 10: no effort/ weak effort/ just noticeable
3-4 out of 10: moderate to somewhat strong effort/ light exertion
5-6 out of 10: strong effort/ moderate to moderately heavy exertion
7-8 out of 10: very strong effort/ heavy exertion
9-10 out of 10: very, very strong effort/ near maximal exertion

NOTE: Working out in the moderate effort zone for sessions lasting generally no longer than one hour has been found to be the best long-term training strategy for maximizing benefits while avoiding over-training effects such as immune system impairment, hormonal disruption, injury, and exhaustion.

man on rope — Progressing in fitness is a balancing act between training and recovery, between training too hard versus not training hard enough…(Image credit: Loic Leray)

Adapt the workout, maintain the perceived effort goal

Participants during the study session were asked to workout while maintaining a perceived effort of 6 out of 10 for the workout session (Neto et al., 2020). The researchers instructed the athletes to go more slowly with the exercises or take longer breaks if their self-perceived efforts began to exceed a 6 out of 10. The advantage of using this system is that an athlete can adapt the workload up or down depending on how much accumulated fatigue they are experiencing.

Workout(s) feels easier than a 6 out of 10? Increase workload!!

The goal is to maintain strong efforts while avoiding strain, adjusting the workload according to the athlete’s current physiological state (Neto et al., 2020). If an athlete is sleeping well, eating well, and managing their stress, they may be able to:

Increase training frequency (such as increasing training days from 3 to 4 or 5 days per week)
Increase training intensity (such as increasing the weight lifted, shortening rest periods, or doing a more difficult exercise)
Increase the training duration, though sessions should rarely exceed one hour at a time

Workout(s) feels harder than a 6 out of 10? Decrease workload!!

Conversely, if that athlete has suffered disruptions in their diet, sleep, stress loads, or simply has begun to accumulate excess fatigue from their training routine, maintaining THE SAME GOAL of a perceived effort of level 6 may require decreasing the workload. Adjustments may include:

Decreased training frequency (going back to 3 or 4 days per week until recovery has occurred as manifested by increased workload tolerance)
Decreased training intensity (allowing for longer break sessions, decreasing the weight lifted, or substituting a less demanding exercise in place of a difficult exercise)
Decreased training duration (a workout may be shortened by doing less reps, less sets, or less exercises for example)

Summary: Benefits and challenges of using a self-perceived training scale

Unless you are an elite athlete, chances are you do not have ongoing access to in-the-moment lab testing used to measure athletes’ physiologic states. How often can you measure your own lactic acid levels, testosterone levels, cortisol levels, etc.? The great thing about the self-perceived training scale is that training can be adapted quite literally in the moment according to an athlete’s status.

Radical overhauls to training may be avoided. Simple tweaks to the program based on an athlete’s energy levels and mental state can be made up or down on a day to day basis while keeping perceived effort levels stable in the moderate- to strong-effort ranges. Conceivably, improvements can be sustained and set backs minimized, or avoided so long as other measures such as diet, sleep, and stress management are optimized.

As noted by researchers, there is a bit of a learning curve with the scale at first (Neto et al., 2020). It is easy to overrate or underrate your efforts. However, to an extent, you can usually tell if a workout is feeling excessively strenuous/ you are feeling more run down, versus noting a day when your energy levels are high and you are feeling strong and capable of performing at a higher level.

The researchers caution that the self-perceived scale alone may not be enough to prevent over-training (Neto et al., 2020). To assure you are staying in the moderate training zone, I cover additional research-backed tips here. Additional authors and trainers that tout monitoring your own internal cues to adapt your workouts day to day include Scott Abel and Jim Wendler. Try it out, let me know how it works for you! Live well! – Donovan

Healthy Lifestyle & Still Getting Sick? Nutrition Approaches

Healthy Lifestyle & Still Getting Sick? Part 2: Training Approaches

References

Halson S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S139–S147. https://doi.org/10.1007/s40279-014-0253-z

Neto, J. H. F., Tibana,R. A., de Sousa, N. M. F.,Prestes, J.,Voltarelli, F. A., & Kennedy, M. D. (2020).Session Rating of Perceived Exertion Is a Superior Method to Monitor Internal Training Loads of Functional Fitness Training Sessions Performed at Different Intensities When Compared to Training Impulse. Frontiers in Physiology, 11, 19. doi: 10.3389/fphys.2020.00919

Nieman, D. C. & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201-217. https://doi.org/10.1016/j.jshs.2018.09.009

Plant-based Diet Myths and Answers!

Fitness/ Wellness, Plant-based Diets, Entomophagy, and Evidence

red and green leaves on white wooden surface — Thought about a plant-based diet, but uncertain if such is right for you? (Image credit: Ruyan Ayten)

Too many carbs! Not enough protein! Nutritional deficiencies! If you follow a plant-based diet, you likely have come across these plant-based diet myths. You may have even had these concerns yourself. You may be wondering if making the switch is a wise move for the long-term.

Plant-based diets are gaining popularity (Agrinew-pubs.com, 2020). Vegans and vegetarians only make up 3% and 6% of the American population respectively.

However, nearly 40% of Americans in 2018 were shifting towards a higher plant-based intake (Agrinews-pubs.com, 2020). These trends are projected to increase. There is powerful research-based evidence regarding the health benefits of plant-based diets, much of which I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits.“

Despite these trends, there are many plant-based diet myths and misconceptions that prevent a number of people from foregoing animal products and adopting a plant-based diet. Attitudes of the general population towards the minority of people who eat nearly or exclusively plant-based diets range from respect and admiration to irritation, social ostracizing, and stereotyping (Judge & Wilson, 2019).

This post will explore misconceptions, barriers, and fears that prevent people from adopting plant-based diets–and provide research-backed answers.

Common plant-based diet myths

There are a number of non-science based biases, fears, and outdated cultural value systems that currently impact how people view nutrition and diet. According to research, barriers to adoption of mostly or exclusively plant-based diets include the following:

Social stigmas: Following plant-based diets challenges social norms and threatens the status quo–as such, those that adopt these diets are at times subjected to mocking, anger, insults, “concern,” and other negative social experiences
Vegans and vegetarians may be seen as “self-righteous” and judgmental concerning the non-plant-based majority
Exclusively plant-based options may be limited or absent when eating outside the home
Counter-marketing influences: Plant-based diets represent an economic challenge to numerous traditional food producers–such producers use their resources to take counter measures in marketing and funding biased research studies
Vegans/ Vegetarians are effeminate: Eating meat is “manly:” left over cultural perspectives regard dominance over the natural world (such as through hunting and subsequently, eating of meat) as “masculine,” and thus failure to eat meat as feminine. Indeed research has shown males tend to have a more negative view towards vegetarianism and veganism than females.
Missing out: people perceive plant-based diets as restrictive and thus, less enjoyable–“I’ll miss eating chicken, cheese, steak, etc.”
Fears of deficiencies: there is a perspective that eating mostly or exclusively plant-based diets is “unnatural”–thereby placing people who do follow such diets at risk for various nutritional deficiencies otherwise avoided by traditional diets
Practicality: people view plant-based diets as expensive, and meal preparation as potentially time consuming/ difficult
Knowledge gaps: some people may not have a negative perception of plant-based diets but rather, simply lack knowledge regarding what such diets consist of/ how to switch to a plant-dominate diet. “What would I eat each day?” (Greger, 2016; Judge & Wilson, 2019; Lea, Crawford, & Worsley, 2006)
Fear of becoming way too sexy: ok, I made that one up 😉

gold and red skeleton figurine — Think this is what happens to your muscles when you go vegan? Read on…! (Image credit: Ekaterina Kuznetsova)

Plant-based diet myths: can you relate?

As I read the list above, I can relate to nearly all of these concerns. Its always easier to have what everyone else is having, and some vegans can get a little self-righteous and irritating (don’t we all in fairness?). The marketing for “health” foods and products such as whey protein, high protein diets, eggs, dairy products, lean meats/ etc., can be very convincing. I can definitely relate to concerns of losing muscle mass prior to switching away from a high-animal protein diet and adopting a plant-based diet.

Further, I have worried even after adopting a plant-based diet about becoming nutrient deficient–what if there are nutrients in meat that we have not yet recognized or fully understand? What if these nutrients play a role in our health?

Is it really “natural” to eat fully plant-based? Cost-wise, it does seem health-foods/ fresh produce are expensive at a glance. Finally, when I took the plunge to go plant-based (an experience I share in my post “My Personal Experience: Switching to a Plant-based Diet),” I can say I felt a little lost when meal times rolled around initially.

So how valid are these plant-based diet myths? Breaking away from the majority can be unsettling. Is making the change worth it? Are there consequences health or otherwise to going mostly or entirely plant-based?

Social stigmas? These are decreasing rapidly!

While it may be true that some people look at vegans and vegetarians with disregard, there is growing awareness concerning sustainability issues of current animal-product agricultural practices, concerns about animal cruelty caused by industrial farming practices, and growing awareness of health problems associated with diets high in animal products (Bryant, 2019). In a study of 1000 adults in the U.K., the majority of participants viewed vegans and vegetarians positively.

Forbes lists reasons for increased acceptance of plant-based diets as being due to exposure on the internet, endorsements by celebrities and athletes, documentaries (such as “What the Health”), and increased options in restaurants and grocery stores (Forgrieve, 2018). Plant-based meat alternatives saw a 17% increase in demand, while traditional animal product food demands increased only by 2% in 2017.

My own experience? I have noted that while plant-based options are increasing nationally, restaurants where I live have not quite kept pace.

Generally, I avoid eating out as a rule as I can often make better food at home for less money and better nutrition. If I have to compromise my standards such as at a business outing or conference, I pick the healthiest (yet satiating) option possible and get back on track as soon as the outing is over.

Restaurants are increasingly offering vegan options

As acceptance and awareness increase regarding plant-based diets and lifestyles, businesses are catching on. A list of just some of the chain restaurants offering vegan options includes the following (and the list is growing):

Chipotle
Panera
Bruegger’s Bagels
Cheesecake Factory
Denny’s
Olive Garden
TGI Fridays
Blaze Pizza
Daily Grill
Bareburger
P. F. Chang’s (Feinberg, 2019; Plona, 2018)

Plant-based diet myths: will plant-based diets make you “weak?”

The documentary “The Game Changers” (Pace & Wilks, 2018) has gone a long way in busting the plant-based diet myth that such diets make a person weaker or less athletic. The documentary features James Wilks, a mixed martial artist who trains military personnel, NFL wide-receiver Grif Whalen, a record setting strong-man Patrik Baboumian, as well as boxers, sprinters, and numerous other elite athletes.

These plant-based athletes are shown performing at high levels in sports that depend on strength, speed, and power. Not only do these athletes challenge the status quo noting that plant-based athletes can be strong and powerful, but they credit their recovery abilities and performance specifically as enhanced by plant-based diets.

Think plant-based diets make you weak? Apparently these athletes didn’t get the message…

While athletes live out their own plant-based experiments and experiences, the research on plant-based diets and athleticism remains in its infancy (Lynch, Johnston, & Wharton, 2018). A literature review in 2018 noted that current research appears to show no compromise in athletic performance when switching to a plant-based diet, while noting the well-researched benefits for long-term health considerations (Lynch et al., 2018).

Research shows no decline in athleticism: what about a boost in athleticism?

Researchers speculate that plant-based diets may enhance athletic performance, matching observations made by athletes in the documentary “Game Changers.” Plant-based diets may enhance athletic performance through the following means:

Reduced body fat
Improved VO2 max
Improved glycogen storage due to high complex carbohydrate intake
Improved tissue oxygenation and reduced blood viscosity (or “thickness”) related lower blood lipid/ cholesterol volumes
Improved blood vessel reactivity/ ability to dilate and enhance blood flow
Reduced oxidative stress due to improved antioxidant intake AND improved endogenous antioxidant production
Reduced baseline inflammation levels (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019)

Plant-based diet myths: nutrient deficiencies

I can not word it any better than the position statement of the Academy of Nutrition and Dietetics (the United State’s largest organization for food and nutrition professionals):

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”
(Melina, Craig, & Levin, 2016, Abstract)

silver spoon on black ceramic bowl with vegetables — Are plant-based diets nutritionally sufficient? The Academy of Nutrition and Dietetics apparently thinks so…(Image credit: Edgar Castrejon)

Nutrition deficiencies and plant-based diets

As I discuss in my post “Healthy Lifestyle & Still Getting Sick? Nutrition Approaches,” nutrition deficiencies of various nutrients are common for both omnivores (those eating meat, dairy, eggs, etc.) and those adhering to strictly plant-based diets. The deficiencies differ in terms of the nutrients involved. According to the American Dietetic Association:

Protein needs can be met and even exceeded for vegans, including vegan athletes, through consumption of grains, legumes, and beans. I discuss protein considerations in detail in my post “Protein! Sources, Amounts, & Health: Current Evidence.“
Omega 3 fatty acids: plant-based ALA omega 3 fatty acids have poor conversion rates to the human bio-active forms DHA and EPA, though conversion rates may improve if excesses of Omega 6 fatty acids are avoided. Omega 6’s in excess are to be avoided and are especially prevalent in vegetable oils such as corn, safflower, sesame, and sunflower oils. ALA intakes from flaxseed, walnuts, soy, canola oil, and other sources can improve Omega 3 levels for those on vegan diets. Levels can be boosted further by vegan Omega 3 supplements made from algae (a major source of DHA and EPA in fish).
Iron: Iron blood levels in plant-based dieters and omnivores are similar, though plant-based dieters need nearly double the iron intake of omnivores. The body appears to adapt to varying intakes through increased absorption and decreased excretion. Soaking or sprouting seeds, grains, and beans can improve iron bio-availability. Tea, coffee, and cocoa may decrease absorption while vitamin C improves absorption.
Zinc: Zinc deficiency can occur with plant-based diets. Zinc absorption like iron absorption can be improved by soaking or sprouting seeds, grains, legumes, and beans. These are good vegan sources of zinc.
Iodine: Sea vegetables (i.e.-kelp, seaweed) are an excellent natural source of iodine, though caution must be used as excesses in intake can easily occur. In absence of sea vegetable intake, iodine deficiencies can occur in plant-based diets.
Calcium: calcium excretion in the urine is higher for those eating meat, dairy, fish, grains, nuts, and high sodium diets, whereas vegetables and fruits reduce calcium excretion. Fortified foods are recommended for vegans. Leafy green vegetables are rich sources of calcium, and plant-based milks are typically fortified.
Vitamin D: Vitamin D deficiency is common in persons regardless of diet. Sun exposure, supplements, and/or fortified foods are necessary to maintain healthy vitamin D levels. Vitamin D can be toxic in excess. A simple blood test can help guide supplementation needs (or lack of need).
Vitamin B12: Vitamin B12 supplementation is a MUST for those following strict plant-based diets. Deficiencies can cause permanent nerve damage. Many vegan foods are fortified, but a supplement assures adequate intake (Craig, Mangels, & American Dietetic Association, 2009; Sebastiani et al., 2019).
Creatine: Vegan / vegetarian athletes may want to consider supplementing with creatine (3-5 grams per day–there are vegan friendly versions available) as those on strict plant-based diets have been found to have lower muscle levels (Rogerson, 2017). Creatine supports activities requiring strength and intensity.
Beta-alanine: Vegan/ vegetarian athletes who engage in exercise exceeding 60 minutes duration may consider a beta-alanine supplement as a means of boosting muscular levels of carnitine (an amino acid shown to buffer protons, scavenge free-radicals, and chelate metals in muscle tissue leading to improved high intensity and endurance capacity) (Rogerson, 2017)

Beans, nuts, lentils, and whole grains will quickly solve any protein problem (Image credit: Frans Van Heerden at Pexels)

Diets with meat, dairy, eggs, etc. are frequently nutrient deficient

Think that list above is concerning? It’s really not. Careful planning and/ or a simple low-dose multivitamin (and possibly a vegan Omega 3 supplement) can cheaply and readily close any gap (National Institutes of Health, 2019). Think you are immune to nutrition deficiencies eating an omnivore diet including meat, eggs, and dairy? You are not. In the United States, despite the majority of the population eating an omnivore diet, the following nutrients are frequently deficient:

Vitamins A (superior intake for plant-based dieters)
Folate (superior intake for plant-based dieters)
Vitamin C (superior intake for plant-based dieters)
Vitamin D
Vitamin E (superior intake for plant-based dieters)
Vitamin K (superior intake for plant-based dieters)
Magnesium (superior intake for plant-based dieters)
Calcium
Potassium (superior intake for plant-based dieters)
Fiber (superior intake for plant-based dieters)
Omega-3 fatty acids (Bruins, Bird, Aebischer, & Eggersdorfer, 2018; Craig et al., 2009)

Ironically, most of the nutrients lacking in high-income nations happen to be abundant in plant-based diets (Bruins et al., 2018).

Plant-based diet myths: what about all those ‘carbs’?

As low-carb, high protein, moderate to high fat fad diets are promoted by celebrities and other entities, people have developed a fear of carbohydrates. Erroneously, people lump refined carbohydrates such as sugar and white flour together with complex carbohydrates found in legumes, beans, fruit, sweet potatoes, and whole plant-based foods in their aversion. The truth is, high protein/ moderate to high fat diets like keto diets are associated with serious health problems including increased mortality rates, increased cancer rates, heart disease, inflammation, and other issues. I discuss this topic in my post “Keto? Just Say No!.”

What about diabetics?

If anyone would fear carbs, it is diabetics. And yet, according to an article found in the journal Diabetes Spectrum, the journal of the American Diabetic Association:

Interventional studies have shown that vegetarian diets, especially a vegan diet, are effective tools in glycemic control and that these diets control plasma glucose to a greater level than do control diets, including diets traditionally recommended for patients with diabetes (e.g., diets based on carbohydrate counting)”
Pawlak (2017, Abstract).

black smartphone beside white plastic bottle and black smartphone — The American Diabetic Association recognizes plant-based diets, including hi-carb vegan diets as effective tools in controlling blood sugar and reducing health risks for diabetics (Image credit: Mykenzie Johnson)

Pawlak (2017) cites a meta-analysis of 6 studies with 225 diabetics who were placed on a vegan diet (5 studies), or a vegetarian diet including dairy and eggs (1 study). Both groups reduced their HgA1C levels, however the vegan participants had the best results. In another study reviewed by Pawlak (2017):

After 22 weeks, individuals as- signed to consume the high-carbo- hydrate vegan diet lowered their A1C from an average of 8.0 to 7.1% (12.6%). A1C in the control group dropped from 7.9 to 7.4% (6.8%) in the same time period. Moreover, 21 of the 49 participants (43%) in the vegan group reduced their doses of medication prescribed for blood glucose control, compared to 26% of individuals in the control group.’
(para 13)

So, this is pretty profound. In the American Diabetic Association’s own publication, plant-based diets, ESPECIALLY high-carb whole food vegan diets, were proven superior to traditional diabetic diet recommendations. Vegan diets led to a greater REDUCTION rate of diabetic medication dosage requirements versus other diets!!!! Not only that, but plant-based diets reduced other risks diabetics typically face, such as cardiac disease, high blood-pressure, cholesterol, cataracts, and other complications.

The research supporting plant-based diets for the prevention and treatment of diabetes is strong! Consumption of whole grains, legumes, vegetables, nuts, seeds, and elimination of nearly all or all animal products is strongly supported in an article reviewing the current evidence from the Journal of Geriatric Cardiology for the treatment and prevention of diabetes (McMacken, & Shah, 2017).

But won’t the ‘carbs’ in plant-based diets make me fat?

In a word? No. As I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits,” the more you reduce animal products and increase non-refined plant-based foods, the lower your body-mass-index (height and weight ratio). According to research comparing diets and weight, findings demonstrate averages as follows:

17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Plant-based diet myths: my life will be less enjoyable without chicken, cheese, pizza, (fill in the blank)

Of the frequently encountered plant-based diet myths, one of the most persistent is that such diets leave you hungry or less satisfied somehow. This would be true if those adhering to plant-based diets sat cross-legged nibbling on raw carrots all day long.

The truth is, plant-based diets have an endless variety of options that are quite filling and nutrition packed. Chili, whole-grain pasta dishes, smoothies, dark whole grain breads, stir-fries, vegan chocolate, nuts, dried and fresh fruits, lentil based soups…the options are delicious and satisfying. Sites such as bluezones.com and forksoverknives.com have innumerable recipes.

cooked food — Think vegan diets are dull and bland? The options are endless! (Image credit: Victoria Shes)

For my own experience, yes, I crave some of the former foods I ate, but generally only when I’m very hungry. As soon as I eat my plant-based meal, the craving disappears. The craving simply reflects that I am hungry, period.

This is no different than an omnivore craving junk food. It is the same issue…a person is hungry and so they crave high-calorie, salty, sweet, and fatty foods. After filling up on a high-fiber, filling plant-based meal, you resolve the craving.

Plant-based diets are associated with IMPROVED quality of life.

In this article from bluezones.com, research is cited from various studies noting that as plant-based foods increase and animal foods decrease, the following mood improvements occur:

Lower reports of psychological distress
Improvements in sense of well-being
Reductions in anxiety
Reductions in depression
Reduced perceptions of stress (Muelrath, n.d.)

By sharply reducing or eliminating meat (including fish), adherents of plant-based diets reduce their intake of arachidonic acid (found in high amounts in meats and fish). Arachidonic acid is noted to be a promoter of inflammation. In turn, inflammation has strong evidence linking chronic, elevated levels to depression, anxiety, and other adverse mood states (Muelrath, n.d.).

Plant-based diet myths: are plant-based diets expensive?

A common plant-based diet myth is that such diets are exceedingly expensive. Like any diet, it depends on your food choices.

Whole grain pasta noodles, bags of beans and lentils, brown rice, canned beans, and other plant-based staples are actually quite cheap. Organic fruits and organic vegetables are pricey, but so are milk, cheese, and various meat options.

Produce does not always have to be organic, such is largely preference. For those desiring avoidance of pesticides while saving money, prioritization for organic purchases might focus on the highest-contaminated produce foods, as listed here. As noted in this article from forksoverknives.com, a healthy, satisfying plant-based diet can be consumed for $5 per day ($35 per week)!!

A quick comment regarding processed vegan foods. Fake meats, fake cheeses, and other highly processed vegan foods tend to be pricey. They are also not necessarily health promoting (research supports whole / minimally processed plant-based foods), and I have found that they are totally unnecessary when following a plant-based diet.

Summary

Despite a growing public awareness regarding the numerous health and environmental benefits of adopting a plant-based diet, plant-based diet myths persist. These misconceptions and knowledge gaps prevent many people from adopting plant-based diets–people who stand to benefit from plant-based diets profoundly in many cases.

A careful examination of the research shows that well planned, whole food plant-based diets are safe and beneficial across the lifespan, including for special populations such as diabetes and for athletes. Time to make the change!!!

References

Agrinews-pubs.com. (2020). Plant-based eating trend growing. Retrieved from https://www.agrinews-pubs.com/2020/03/22/plant-based-eating-trend-growing/a3qtsc5/

Barnard, N. D., Goldman, D. M., Loomis, J. F., Kahleova, H., Levin, S. M., Neabore, S., & Batts, T. C. (2019). Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients, 11(1), 130. https://doi.org/10.3390/nu11010130

Bruins, M. J., Bird, J. K., Aebischer, C. P., & Eggersdorfer, M. (2018). Considerations for Secondary Prevention of Nutritional Deficiencies in High-Risk Groups in High-Income Countries. Nutrients, 10(1), 47. https://doi.org/10.3390/nu10010047

Bryant, C. J. (2019). “We can’t keep meating like this: Attitudes towards vegetarian and vegan diets in the United Kingdom.” Sustainability, 11(23): 6844. https://doi.org/10.3390/su11236844

Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://doi.org/10.1016/j.jada.2009.05.027

Feinberg, M. (2019). The Best Vegan-Friendly Restaurants to Visit With Your Not-Yet-Vegan Family. Retrieved from https://www.peta.org/living/food/best-vegan-friendly-restaurants-for-nonvegan-family/

Forgrieve, J. (2018). The growing acceptance of veganism. Retrieved from https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#14e56ad2f2bb

Greger, M. (2016). How big food twists the science. Retrieved from https://nutritionfacts.org/2016/08/18/big-food-twists-science/

Judge, M., & Wilson, M. S. (2019). A dual‐process motivational model of attitudes towards vegetarians and vegans. European Journal of Social Psychology, 49(1), 169–178. https://doi-org.lopesalum.idm.oclc.org/10.1002/ejsp.2386

Lea, E. J., Crawford, D., & Worsley, A. (2006). Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Clinical Nutrition, 60(7), 828–837. https://doi-org.lopesalum.idm.oclc.org/10.1038/sj.ejcn.1602387

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu101

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

Muelrath, L. (n.d.). Good Mood Foods: How Diet Affects Happiness. Retrieved from https://www.bluezones.com/2018/01/moods-and-foods/

National Institutes of Health. (2019). Multivitamin/mineral supplements: Fact sheets for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

Pace, J., & Wilks, J. (Producers), & Psihoyos, L. (Director). (2018). The game changers [Motion picture]. United States

Pawlak R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes spectrum : a publication of the American Diabetes Association, 30(2), 82–88. https://doi.org/10.2337/ds16-0057

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Plona, T. (2018). 7 popular chain restaurants that offer vegan options. Retrieved from https://www.insider.com/vegan-options-restaurants-2018-7

Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. https://doi.org/10.1186/s12970-017-0192-9

Sebastiani, G., Herranz Barbero, A., Borrás-Novell, C., Alsina Casanova, M., Aldecoa-Bilbao, V., Andreu-Fernández, V., Pascual Tutusaus, M., Ferrero Martínez, S., Gómez Roig, M. D., & García-Algar, O. (2019). The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients, 11(3), 557. https://doi.org/10.3390/nu11030557

Fitness/ Wellness

Get a treadmill or gym membership…

Tips for exercising outdoors in the winter

Being young

Get ready to strip! Layers that is!

Shine people shine!

Shoes

Workout at your current ability level

Eat light before exercising outdoors in the cold

Safety first: exercise is most helpful when it doesn’t kill you

Wrap up

References

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Brain and nerve nootropics: reduce disease risk and optimize health

Caffeine: a powerful nootropic against Parkinson’s disease

Hate coffee? Drink tea.

Brain and nerve nootropics: how do they work?

The role of nootropics, antioxidants, and plant-based diets

Oxidative stress, antioxidants, and nerve cell aging

Studies link oxidative stress to declines in brain and nerve health

Brain and nerve nootropics: herbs

The mint family: a powerful—and tasty–herb family!

Brain and nerve nootropic: tulsi (Holy Basil)

Tulsi and human research trials

Brain and nerve nootropics: Lemon Balm

Lemon balm and human research trials

Other mint family members: rosemary, spearmint, and peppermint

Brain and nerve nootropics: Spearmint

Brain and nerve nootropics: Peppermint

Brain and nerve nootropics: Rosemary

Rosemary research trials

Rosemary human research trials

Brain and nerve nootropics: in summary

References

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Brain and nerve health: Don’t appreciate what you got, until it’s gone

Risk factors: which ones can we control?

Dietary factors influencing brain and nerve health

Diets and chronic inflammation

Diet factors that promote inflammation

Saturated fats

Cholesterol

Sugar and refined grains

Purines

Dietary carnitine

Inflammatory foods in summary:

Diet factors that are anti-inflammatory

Fiber

Monounsaturated fats

Omega-3 fatty acids

Polyphenols / food-based antioxidants

Study findings link polyphenols to improved brain and nerve health

Anti-inflammatory foods in summary

A quick word on B-12 deficiency

Wrap-up: using to diet to optimize brain and nerve health

References

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Health benefits of outdoor environments

Restoration of a resting, recovery state

Study findings: health benefits of outdoor environments

Health benefits of outdoor environments: a systematic research review

Improved mental health and measurable reductions in stress levels

Other mental health benefits found in the systematic review included:

Improvements in persons with diseases of the heart, lungs, or diabetes

Current research limitations

Get outdoors! Heal that body and mind!

Health benefits of outdoor environments: summary

References

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Boosting Work Capacity While Managing Fatigue

Monitoring Your Perceived Workout Exertion

Adapt the workout, maintain the perceived effort goal

Workout(s) feels easier than a 6 out of 10? Increase workload!!

Workout(s) feels harder than a 6 out of 10? Decrease workload!!

Summary: Benefits and challenges of using a self-perceived training scale

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