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How to Use Intermittent Fasting for Weight Loss

Intermittent fasting is a secret for weight loss that you may not know about yet.

No longer is it 100% true that you have to eat breakfast every single day or that you have to eat three meals a day and snacks in order to survive. You can simply extend the amount of time during the day that you do not eat – and if you do it right, the excess weight you have wanted to lose will be gone over time.

7 Guidelines for Intermittent Fasting Weight Loss

Here are some guidelines that will help you with the process:

Select Your Best IF Plan

Intermittent fasting means not eating or drinking any beverages with the exception of water for 12 hours, 14 hours, 16 hours or 18 hours. Choose one of these time frames. If you want to make it easy, choose 12 hours. If you want maximum weight loss, choose 16 or 18 hours.

Then choose your time frames for eating and write it down in several places so you don’t forget it. We’ve made it easy for you here:

12 Hour IF Plan 14 Hour IF Plan

Eating Times Fasting Times Eating Times Fasting Times

6am-6pm 6pm-6am 6am-4pm 4pm-6am

8am-8pm 8pm-8am 8am-6pm 6pm-8am

10am-10pm 10pm-10am 10am-8pm 8pm-10am

Noon-Midnite Midnite-Noon Noon-10pm 10pm-Noon

16 Hour IF Plan 18 Hour IF Plan

Eating Times Fasting Times Eating Times Fasting Times

6 am-2pm 2pm-6am 6am-Noon Noon-6am

8am-4pm 4pm-8am 8am-2pm 2pm-8am

10am-6pm 6pm-10am 10am-4pm 4pm-10am

Noon-8pm 8pm-Noon Noon-6pm 6pm-Noon

Select the plan that matches your ideal work schedule right now. For example, it’s not feasible to figure that your regular workday will be your fasting times. This may put too much stress on you, as situations at work may arise where you will have to choose to break your fast due to peer pressure and then you’ll feel guilty. However, if your eating times correspond to your usual work day, it may be easier to follow.

There is something else you should consider. Changing to an IF is altering your eating biorhythms a bit. Try not to alter it so much that you create an eating disorder. For example, there is an eating disorder where someone eats >25% of the calories for the day after 7 pm. If you’re on the usual 6am-10pm wake cycle, eating most of your calories after 7 pm will significantly alter your eating biorhythms for the worst. It can end up causing metabolic disorder, sleep disruptions, and chronic illnesses.

Prepare for Hunger

Decide what things you can do to distract yourself from food during the fasting times. Will you go for a walk, read a book, clean something in the house, call a friend, or do a facial mask? Make a list of the things that you could do during these times so you stay on track.

Get More Water In

Determine four ways you can get more water in during your fasting times. These four ways could include adding a piece of fruit to the water, squeezing a bit of flavor into the water, adding flower remedies to the water, or using a Zero Water Filter on the tap water to purify it.

One additional way to consume more water is to make a label that says “Love” and “Gratitude” on it and taping this on the bottle. As crazy as it may sound, the vibration of the words love and gratitude is transferred to the water, making it taste better. Check out some Youtube videos by the scientist M. Emoto, who discovered that words change the crystalline structure of water.

Drinking water is essential to the breakdown of fat for weight loss. If you don’t drink enough water, you block your own weight loss efforts. The target amount of water to aim for is one ounce for every 2 lbs body weight.

Read here more about How to Use Intermittent Fasting for Weight Loss

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Journaling for Stress Relief

Life can throw curveballs at you every day. A crucial part of physical and mental health is managing stress and coping with the highs and lows of life. Writing down your thoughts or journaling is a useful stress management tool that can help you to feel more in control.

What are the Potential Benefits of Journaling for Stress?

Journalising is a way to jot down and organize your thoughts and feelings. Clear your mind, note down your feelings, and start to gain a new perspective. While it sounds simple, journaling has been studied as a coping method for several mental health conditions. Here are some of the potential benefits of journaling for stress.

Manage Anxiety

Stress, anxiety, and mental health are all intertangled. Stress is a common trigger for anxiety; both are emotional responses that you can feel deeply. One study found that emotional-focused journaling can help decrease anxiety, symptoms of depression, and distress. Researchers concluded that the well-being of patients with medical conditions improved after just one month of journaling.

Reduce Stress

Journaling can be an effective, low-cost tool for stress relief. You only need a pen and paper to get started. Writing down how you feel can help you to understand your emotions and self-reflect. It’s also useful for solving problems and thinking about a situation in a new light. It may also be helpful to write down any negative thoughts and feelings as a form of emotional release.

Improve Mood

One study found that people who journaled about hard times like a difficult relationship or previous trauma did experience an improvement in mood after three weeks of journaling. Another way journaling may help to improve mood is by jotting down what you’re grateful for. A gratitude journal can make you focus on the positive you have in your life. When you feel down, you can flick through all the things you are grateful for in your life.

Journaling: A Therapeutic Approach to Alzheimer’s Treatment

While journaling can help clarify thoughts and understand your feelings, it could have another purpose for those with Alzheimer’s Disease. Seniors with Alzheimer’s can use journaling as a way to maintain and remember their identity and day-to-day life. Also, it can be a useful way to express your feelings.

Writing can also help to keep your brain stimulated for longer. Some research suggests that keeping your brain engaged with activities like writing, reading, or playing games could delay dementia and related conditions for several years.

How to Start Journaling

You can start journaling for stress in a few easy steps. First, decide where you want to write down your thoughts. Next, set aside sometime in your day to journal. This doesn’t need to be long. It could be five minutes at lunchtime or just before bed to clear your head. Keep it simple. You don’t need to write a ton of paragraphs; it could be a sentence or two. Over time, you can build a habit where it feels almost second nature to block out your journaling time for the day.

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Integrative Health – The New Health Paradigm

Integrative Medicine is empowering the community to take back their health. Everyday people are realizing its potential: natural dietary supplements can help ward off disease, acupuncture and yoga can strengthen our immune system – the list is endless. Integrative medicine represents a promising marriage between modern and traditional medicine – this new healthcare paradigm is poised to make great impacts on the vitality of our communities.

At FoundHealth, we believe in the power of Integrative Medicine, a field invented by Dr. Andrew Weil. Our goal is to maximize health by presenting a variety of treatment approaches to facilitate healing for patients. We are committed to validating Dr. Weil’s prediction that Integrative Medicine would soon lose the ‘integrative,’ because it will become the standard of healthcare.

The following infographic tells the story of this burgeoning industry. Thanks to pharmas.co.uk  for developing the infographic.

Visit here for more about Integrative Health – The New Health Paradigm

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5 Ways to Stay Healthy in Your 50s

Life begins at 50…I’ve heard this a lot from women who have hit this milestone. There is a sense of joy and fulfillment. Many women have finished raising children and begun following passions that they may have put aside previously. Other women find themselves starting their lives over realizing that there is so much to learn. My friend Shelia who is in her 50’s has captured the fountain of youth and balanced it with wisdom. She has a thriving career and is fit; she can run circles around many of her much younger counterparts. I asked her how she does it. Sheila gave me her top five tips for staying vital in your 50’s.

1. Be sure to Meditate or Pray. I believe in the mind/body connection, if your mind is healthy the body usually follows suit. Meditation can be a challenge to start but the rewards make it worth the effort. Taking a few moments of quiet in the morning to reflect on yourself can set you up for success and instill a greater sense of calm when the waters get rough.

2. Move Your Body. Workout at least 3-4 times a week. Weight training is critical to help keep your bones protected from osteoporosis. Sheila works out with a trainer 4 times a week and incorporates circuit training. Your past doesn’t have to define your future. Getting older should mean getting better.  Countless stories are out there about people who started working out later in life.

3. Foster Your Emotional Support System – Joe Cocker was right: “we get by with a little help from our friends.” Good friends matter. A large social circle is the answer for happiness, but one or two people who you can count on can go a long way. As we get older people change and move. Intimacy doesn’t always have to be romantic. Sharing feelings with friends has been shown to be good for us.

4. Eat Healthy Alternatives to cope with Menopause symptoms.  Consuming a diet that is loaded with veggies is crucial as you get older. Leafy greens and soy have been said to help with some of the symptoms.  As you age your body needs less calories (sad but true), so if you want to maintain your weight, adjustment are necessary.  Leafy greens like spinach and Kale are good for your waistline and also can help ease the symptoms that come with Menopause.

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The Zen of Depression: How Meditation Fights The Blues

Progressive forces within the mental health services encourage meditation. My personal experience convinces me that meditative practice can help a person learn to cope with dark moods and sorrow. It can teach one to appreciate the full spectrum of human emotion rather than always striving to feel ‘good.’

My meditative work began in 1987 soon after I first attended Alcoholics Anonymous and faced the program’s advocacy of spiritual growth.  I realize now my good fortune in finding AA at age twenty-eight, since the twelve-step movement was perhaps the earliest major mental health program to advocate meditation as a tool for psychic wellness.

But AA’s theological language troubled me, because my scientist father had raised me as an atheist. I did not feel comfortable with overt references to God as a divine and omnipotent personality. In working through these conflicts, I tried a number of churches and spiritual traditions.

I soon discovered a Quaker meetinghouse near my apartment. Because my maternal ancestors had all worshiped within the Religious Society of Friends, and because I’d been raised to respect the values of that group, finding the Fifteenth Street Meeting a few blocks from where I lived in New York felt like a godsend. Sitting in silent worship without scripture or sermons worked perfectly for me. I became a committed meditator in the Quaker mode. The Friends’ emphasis on right behavior and the contemplative experience of spiritual presence helped me find direction and meaning in life. My more hopeful outlook helped ease my burdens, but my depression still frightened me, and I fought hard against it.

Much more recently I started to hear that meditation helps people cope with mood issues, and I expanded the goals of my practice.  Rather than meditating solely for spiritual realization, I started practicing to improve my ability to tolerate and benefit from uncomfortable emotional states. I soon learned that addressing my relationship to moods actually helped my progress toward mystical transcendence. I began to understand, in a deep way, how my suffering with depression was a manifestation of a deeper spiritual confusion.

Interestingly, this wasn’t the first time I’d used meditation for a practical purpose. In 2000 I had taken classes in Jon Kabat-Zinn’s mindfulness techniques in order to deal with chronic physical pain. Through direct experience, I’d learned that inwardly observing somatic distress makes it more bearable. Rather than running from pain, I began to consciously explore it and found great comfort and relief in doing so. Physical discomfort ceased being a frightening enemy, and became a teacher.

However, sitting with depression proved more challenging than relaxing into pain. So much ancient sorrow lay buried in my soul that at first gales of grief threatened to blow me off my intended course. My tolerance for mood extremes started out low, so I could only endure a little sadness before needing to distract myself with pleasant visualizations or other calming techniques. But gradually I acquired the confidence to delve deeper into my depression.

Visit here for more about  The Zen of Depression: How Meditation Fights The Blues

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Resolving Your New Years Resolutions

How to set goals and aspirations and stick to accomplishing them

It may not be all that shocking that more than half of resolutions fail, however, there are some steps to take and precautions to allow that not to happen to you. In 2022, you deserve to make the necessary improvements to your life and what surrounds you. It can be easy to get stuck in the long-term goals or maybe even goals that do not personally matter to us but are pushed by others. Living healthier lives and therefore happier lives start with little habits and small additions and subtractions. Think about what really could use some fixing right now, what obstacles could be avoided, and what dreams and wishes have been lingering for a long time, but have yet to be conquered.

A good place to start is self-care, there is not one person that cannot improve their self-care practices, especially in today’s trying and uncertain world. You may be surprised at how the addition and perpetuation of small wellness practices can greatly improve your overall livelihood. Make a pact with yourself to practice at least fifteen minutes of yoga per day, twenty sun salutations, ten minutes of meditation every morning, walking for thirty minutes per day, or hiking at least once a week. Your wellness practices will be unique to you and what you want to bring this new year.

Journaling is for everyone and can help you better understand yourself and release negative thoughts and feelings. Maybe, think about if forgiveness, gratitude, or generosity could play a larger role in your life. Journal one thing every day or every week that you are thankful for, something you can improve, someone or something you forgive, and a person or cause you could help.

Start here and try to be Specific, Measurable, Achievable, Relevant, and Time-bound when thinking about goals for the new year. This can help narrow down the many factors which usually go into actually achieving a goal or changing a behavior. This can greatly improve positive follow-through with resolutions.

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The 6-Step Method for Achieving your New Year’s Resolutions

The majority of us fail to live up to our New Year’s resolutions. During resolution setting season we are surrounded by a festive atmosphere, fueled by supportive family and friends. This atmosphere gives us a sense of empowerment. Unfortunately, it often doesn’t reflect real life – as the festive atmosphere dwindles and routine life beings, our new WANTS fade as well, and we revert back to our usual behavior.

Even if we are blessed with a strong support system year around, it is still difficult to mentally ‘switch gears’ and settle into a different lifestyle. It come down to physics – it is virtually impossible to muster up the force (in this case, will power) to stop the original inertia of our bodies and our habits dead in its tracks. Instead, sustainable change must be achieved incrementally. In trying to sustain our motivation and achieve our resolutions in the New Year, it is important to break down our goals into attainable accomplishments. This way, we’ll feel a sense of gratification on the short term, while also make strides towards long term change.

Here is a plan that I use personally; I hope it helps you as well!

Step 1: Reevaluate your Resolutions. Resolutions should come from the heart. Peer pressure and societal influences should not make an impact. The chances are you set your resolutions when you were with family and friends. A couple weeks into the New Year is a good time to reevaluate: were the goals set really what you wanted, or were they inspired by other environmental factors? Don’t consider re-evaluating or changing your goals at this point as a failure to stick to your resolutions. The biggest problem with New Year’s resolutions is that they start at New Years. If results are paramount, it is best to begin immediately (new year or not) and set short term goals. Look at reevaluation as a chance to maximize success!

Step 2: Write a Resolution Manifesto, and share it. Sit down with no other distractions and start free writing/typing about your goals, and more importantly, why you are setting them. Once you’ve got this done, send it to someone you trust. Preferably this person is a close friend or family member, but is not someone who is around you on a regular basis (a beloved college friend, perhaps). No matter who this person is, they must meet this single qualification: this person should be someone who really knows how to ‘kick your ass.’ They shouldn’t be afraid to call you out on your failures, and probe into why you failed. They don’t need to be your cheerleader. If you meet your goals, you will be your own cheerleader.

Step 3: Set goals at the beginning of the week, and share them. This is when you start really getting into the nitty-gritty of achieving your overarching resolutions. On Sunday night or Monday morning, write a list of tasks that need to be completed by the end of the week. These tasks should be aimed at helping you gather momentum towards your resolutions, while ALSO incorporating the tasks of your everyday life, whether it pertains to work, family etc. By incorporating all tasks into one list, you can formulate a schedule that incorporates your WHOLE life, not just the resolutions part.

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3 Ways to Stay Healthy in Your 40s

This week, FoundHealth is excited to publish a guest blog by Oneika Mays, co-founder and writer for A&O ‘Discover Inspiration’. ‘Tips for Staying Healthy in Your 50′s’ is coming soon! Stay tuned and enjoy!

“I want to feel my life while I’m in it.” - Meryl Streep

By the time that I turned 40 I was comfortable in my own skin. It wasn’t a parting of the Red Sea moment and angels didn’t sing. No huge party. The birthday itself was okay, but the sense of peace I’ve gained is constantly evolving and endlessly gratifying. I no longer obsess about what people think. I define my life by who I am and not by what I do for a living. And while I think the best years are ahead, I need to pay close attention to my health. My life journey now means incorporating changes to my mind, body and spirit.

1. Keep Your Mind Young

I can’t speak for all women (and at 40, I know not to), but I make sure to do the things that truly fulfill me. It’s important that I connect with my inner political animal and stay in touch with the world around me. Things weren’t always this way. In my 30′s I was informed but more centered around my own career. I didn’t have time for much else. While that definitely had its downsides I wouldn’t have changed anything. The life I have now is one that I love and without the path I created with my actions I might not be where I am. And while I’m not religious I have an appreciation and respect for the planet and my part in it. ‘An attitude of gratitude’ is my mind mantra.

2. Age Gracefully but Be Smart

I know that 40 is the new 30. Heck, I believe it! I’m lucky enough to have a mother who looks 20 years younger than she is, so I don’t look or ‘feel‘ 40. However, you can’t ignore some truths about getting older no matter how young you look. I keep a youthful glow by using  an anti-aging moisturizer and drinking lots of water. Eating less is also a fact of life when you get older. The metabolism slows down. If you think the shift that happens in your 30′s is big, wait until 40. It was really big for me. Diet. Diet. Diet. I’ve cut down dramatically on white sugar and white foods. I’ve also embraced working out. My yoga practice and runs sustain me physically. Oh I’m not the size 4 that I was in my twenties, but I do love how I look and feel. When I was younger I lifted quite a bit, and when I hit 40, I realized that I needed to bring weights back into my life. Weight lifting can help women stave off osteoporosis. Speaking of my aging bones, calcium, vitamin D, vitamin B and Omega 3 are a part of my daily regimen. My 40 year old body mantra is ‘you are your own best investment’.

3. Keep Your Spirit Young

Yoga is more than something I do, it’s a way to live my life. By learning to move my body in different ways, I’ve also learned how to move my heart. Stress, anger and negativity does more to make me unhealthy than all the fat in the world. When I stay connected to my mat literally and metaphorically, I move through my day with a greater sense of self and responsibility to the world.

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What is Seasonal Affective Disorder (SAD)?

For some people, the change in season can bring with it a type of depression called seasonal affective disorder or SAD. You may start feeling “down” as the days get shorter in the fall and winter. In severe cases, these mood changes may affect your thoughts, feelings, and overall quality of life. If you’ve noticed significant mood and behavioral changes when the seasons change, it could be a sign of seasonal affective disorder (SAD).  

What is Seasonal Affective Disorder? Seasonal affective disorder (SAD) is a form of depression known as winter depression or seasonal depression. People with SAD experience mood changes and other symptoms similar to depression. The symptoms usually occur during winter and fall months and improve at the arrival of spring.

The most difficult months for people who suffer from SAD tend to be worse in December, January, and February. However, a few people experience SAD during the summer months. Seasonal depression is more than just “winter blues.” The symptoms can cause significant distress and interfere with your daily functioning. The good news is that SAD is treatable.

How Common is Seasonal Affective Disorder? Millions of adults in the United States suffer from seasonal affective disorder. About 5% of US adults experience SAD every year. It tends to start in young adulthood, between 18 and 30 and is more common in women than men. SAD typically lasts about 40% of the year. About 10 to 20% of people will experience a milder form of seasonal depression.

SAD is more common among those who live further north, where daylight hours are shorter in winter. For instance, those living in New England and Alaska are more likely to develop winter depression than those in Florida. A family history of SAD may increase the likelihood of experiencing the condition. Certain conditions may increase the risk of SAD, including bipolar disorders, ADHD, schizophrenia, anxiety disorder, or panic disorder,

What Causes SAD? The exact cause of SAD is unknown, but the condition has been linked to reduced sunlight exposure during shorter fall and winter days. The existing theory is that the lack of sunlight causes the hypothalamus to stop functioning correctly, which affects the following:

Melatonin production – melatonin is the hormone that makes you want to go to sleep. In people with winter depression, the body may produce higher-than-normal melatonin levels.

Serotonin production – the hormone is responsible for mood, sleep, and appetite. A lack of sunlight exposure might lower your serotonin levels, which is linked to depressive episodes.

Circadian rhythm – the body’s internal clock uses sunlight to control various vital body functions, like when you wake up and sleep. The lower light levels during winter months may end up disrupting your circadian rhythm leading to SAD symptoms.

It’s also possible that your genetic disposition may leave you at a higher risk of seasonal depression since the condition tends to run in families.

Visit here for more about What is Seasonal Affective Disorder (SAD)?

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Resolving Your New Years Resolutions

How to set goals and aspirations and stick to accomplishing them

It may not be all that shocking that more than half of resolutions fail, however, there are some steps to take and precautions to allow that not to happen to you. In 2022, you deserve to make the necessary improvements to your life and what surrounds you. It can be easy to get stuck in the long-term goals or maybe even goals that do not personally matter to us but are pushed by others. Living healthier lives and therefore happier lives start with little habits and small additions and subtractions. Think about what really could use some fixing right now, what obstacles could be avoided, and what dreams and wishes have been lingering for a long time, but have yet to be conquered.

A good place to start is self-care, there is not one person that cannot improve their self-care practices, especially in today’s trying and uncertain world. You may be surprised at how the addition and perpetuation of small wellness practices can greatly improve your overall livelihood. Make a pact with yourself to practice at least fifteen minutes of yoga per day, twenty sun salutations, ten minutes of meditation every morning, walking for thirty minutes per day, or hiking at least once a week. Your wellness practices will be unique to you and what you want to bring this new year.

Journaling is for everyone and can help you better understand yourself and release negative thoughts and feelings. Maybe, think about if forgiveness, gratitude, or generosity could play a larger role in your life. Journal one thing every day or every week that you are thankful for, something you can improve, someone or something you forgive, and a person or cause you could help.

Start here and try to be Specific, Measurable, Achievable, Relevant, and Time-bound when thinking about goals for the new year. This can help narrow down the many factors which usually go into actually achieving a goal or changing a behavior. This can greatly improve positive follow-through with resolutions.

Another important consideration when setting goals for 2022, is what can you do to improve your carbon footprint. Can you start using reusable containers, shopping second-hand, donating old items, or reducing waste when you can? Be specific!

For every goal or resolution you think of, and it is recommended to write them down, say them out loud, or both. Additionally, think of many steps or ways that these goals can be met. More often than not, consistency and direction can be the answer to your problems. Even if for a short time per day or per week, how can you spend a certain amount of time becoming a better you or working towards your dream? Believe in yourself and the powerful rewards that consistency and goal setting can bring to your life.

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Cleanse Your Way to a Better You This Summer!

Most of us look forward to the onset of summer, the warm rays of sunshine dissolving the winter cobwebs. Along with it comes the desire to shed our winter skin, our layers, extra pounds, and inhibitions. Spring and summer are prime time for cleansing. Here are some of the many forms of renewal you can perform to usher in the season:

Cleanse away toxins

Why: Many naturopaths and integrative practitioners advise regular cleanses to eliminate the buildup of toxins in our food, water, and outside pollutants. When our body’s natural system for toxin removal becomes taxed, symptoms such as sluggishness, constipation, allergies, and bloating can occur.  A cleanse is a way of hitting the “reset” button and restoring our natural processes.

How: It’s always advisable to consult a practitioner such as a naturopathic doctor before embarking on a cleanse. He or she can design something for your specific needs and body. There are different types of cleanses, but a good rule of thumb is to avoid alcohol, dairy, sugar, refined carbohydrates, caffeine, and—importantly—processed foods.  There is strong evidence linking the refined carbohydrates, trans fats, and a high sodium content found in processed foods to cancers, heart disease, and hormonal imbalance.

Exfoliate your skin

Why: A season of overheated rooms can leave our skin less than ready for prime time. That’s why a great exfoliator can slough away the dead skin cells and leave our skin glowing. It scrubs away dead skin cells from the epidermal surface, promoting cell renewal and regrowth. Exfoliation opens our pores, minimizing breakouts and blackheads.

How: A scrub can be made using household products such as oatmeal, honey, and sugar. Always test for allergies by applying these ingredients to a small patch of skin.

Purge your clutter

Why: Cluttered space, cluttered brain. Studies have shown that clutter inhibits our ability to focus. According to a Princeton study, a crowded space presents as stimuli that clogs the neural pathways and competes for our brain’s attention. Furthermore, the presence of clutter can cause anxiety. Scientists at UCLA found elevated levels of the stress hormone cortisol in mothers viewing a messy room. And the dangers of stress on the mind and body are not be underestimated.

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Herbs to Aid Your Everyday Ailments

Valarian Root

The herb valerian is best known as a remedy for insomnia. However, because many drugs useful for insomnia also reduce anxiety, valerian has been proposed as an anxiety treatment as well.

Our understanding of how valerian might function remains similarly incomplete. Several studies suggest that valerian affects GABA, a naturally occurring amino acid that appears to be related to the experience of anxiety. Conventional tranquilizers in the Valium family are known to bind to GABA receptors in the brain, and valerian may work similarly. However, there are some significant flaws in these hypotheses, and the reality is that we don’t really know how valerian works (or if, indeed, it really does)

Insomnia, the inability to fall asleep or stay asleep, affects around one-third of all adults at least once during their lives. It can have a profound effect on your well-being and daily life.

Based on the available research, take 300 to 600 milligrams (mg) of valerian root 30 minutes to two hours before bedtime. This is best for insomnia or sleep trouble. For tea, soak 2 to 3 grams of dried herbal valerian root in 1 cup of hot water for 10 to 15 minutes.

Willow Bark

The bark of white willow has salicin, a chemical similar to acetyl salicylic acid or aspirin. This is the substance that produce for the pain-relief and anti-inflammatory effects of the willow bark.

The safety and efficacy of willow bark as a treatment for osteoarthritis has been confirmed by a study done in Germany. Findings of this clinical trial were published in the Phytotherapy Research Journal in June 2001. A total of 78 patients took part in the study. The investigators compared the effects of willow bark extract containing 240 mg salicin with placebo in a 2-week, double-blind, randomized controlled trial. The outcome was measured using the pain, stiffness and physical function dimension of WOMAC Osteoarthritis index, a set of standardized questionnaires used by doctors to evaluate osteoarthritis. Daily visual analogue scales were also used by the patients. After 2 weeks of treatment the pain score of the willow bark group was reduced by 14% while in the placebo group, the score increased by 2%. The data on the visual analogue scales confirmed the superiority of willow bark over placebo. The investigators then concluded that the willow bark extract showed a moderate analgesic effect in osteoarthritis and appeared to be well tolerated.

General dosing guidelines for willow bark: Dried herb (used to make tea): boil 1 – 2 tsp of dried bark in 8 oz of water and simmer for 10 – 15 minutes; let steep for 30 minutes, you can drink 3 – 4 cups daily. Capsules or liquid: 60 – 240 mg of standardized salicin daily; Tincture (1:5, 30% alcohol): 4 – 6 mL three times daily

Ashwagandha

Ashwagandha is an ancient medicinal herb.It’s classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. For example, it can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression.

Ashwagandha is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing.

It has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. Ashwagandha is Sanskrit for smell of the horse, which refers to both its unique smell and ability to increase strength.

Its botanical name is Withania somnifera, and it’s also known by several other names, including Indian ginseng and winter cherry. The ashwagandha plant is a small shrub with yellow flowers that’s native to India and North Africa. Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions. Many of its health benefits are attributed to its high concentration of withanolides, which have been shown to fight inflammation and tumor growth

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What is Hormonal Acne and How to Treat It

Acne is the most common skin condition in the US, affecting about 80% of the population at some point in their lifetime. While it’s good to know that you’re not alone, it doesn’t make the condition any less frustrating. Roughly 50% of women in their 20s and 25% in their 40s will get hormonal acne. Although hormonal acne can affect both men and women, most cases occur in women.   What is Hormonal Acne? Hormonal acne is acne that is associated with fluctuations in hormones. Although you typically associate changes in hormones with puberty, hormonal acne can affect adults of all ages. Hormonal acne is tied to the overproduction of sebum, an oily substance in the skin glands. It’s this substance that clogs up pores and leads to symptoms, such as:

Blackheads

Pimples

Papules (raised skin tissue)

Pustules (bumps in the skin that contain pus)

Whiteheads

Cysts (fluid-containing pockets under the skin)

Hormonal acne can occur on the neck, back, face, chin, jawline, and around the mouth. It affects people differently, so you may not have the same symptoms as someone else. Changes in hormones, like before or after menstruation, can trigger hormonal acne. So, if you notice acne that’s cyclic throughout the month, this could be a sign of hormonal acne.

What Causes Hormonal Acne? When you have hormonal acne, it means that it’s caused by hormonal changes that increase the production of sebum. Sebum, bacteria, dead skin cells, and dirt interact, resulting in clogged pores and acne. Causes of hormonal acne include:

Puberty

Menopause

Menstruation

Polycystic ovary syndrome

Researchers believe that acne is often due to genetic predisposition or fluctuating hormone levels. There’s also evidence that suggests that adult-onset acne may be associated with the consumption of hormones in drugs and food.

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Memory Boosting Tips!

As people age, memory seems to slip. There are many ways to improve memory, through diet, brain exercises and ways of life. Here are a few tips to help boost your memory!

Diet and memory: There seems to be at least one food out there that can help with a health issues or problem. There are many foods that have been shown to help boost memory and sustain it. Anthocyanin, a memory-boosting phytochemical, is found in blueberries and can improve memory skills. Other foods containing anthocyanin include: apples, cherries, eggplant, grapes, onions and beets. Brain function, which is associated with memory function, can also be improved by water. Brain tissues is 85% water, so its important to stay hydrated throughout the day. A new study has found a link to honey and memory. This may be because of honey’s antioxidant properties. The study found that consuming honey was linked to better memory with aging.

The world of Internet Brain Games: Many games have been developed that can also help boost memory and brain function. A local San Francisco start-up is leading the way for online-brain games. Lumosity is an online site where users have accesses to daily brain activities that focus on multiple aspects of memory. Lumosity works with many labs and uses up and coming research and data to create games that will benefit the user to their full potential. They have engineered programs that can help sharpen memory, focus attention, elevate creativity and reach maximum performance.

Exercise and Sleep: Sleep and exercise have so many benefits, and one happens to be memory! Getting a restful night’s sleep has been proven to help with memory and brain function. Sleeping a full night’s sleep, roughly 7-9 hours, will help you retain what you learned and encountered the day before. Sleep deprivation results in your brain’s inability to function properly, so sleep is key. When it comes to driving, learning, and daily tasks, sleep is a key ingredient for success.

There are endless ways to improve memory and brain function from what you eat to what games you play. Its so important to keep your memory sharp, as with age it decreases. Many of these methods can be easily added into daily life, some may already be taking place! What is your favorite way to boost your memory?

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Dealing with Winter Depression: 6 Questions about Seasonal Affective Disorder

To answer key questions about Seasonal Affective Disorder, FoundHealth sat down with Amy J. Ahlfeld, Psy.D., a Clinical Psychologist based out of Sacramento, California. She is the current President of the Sacramento Valley Psychological Association and maintains a private practice  specializing in working with individuals and couples on parenting, women’s issues, relationship violence, anger management and gambling addiction. She has been practicing for 8 years.

Introduction to SAD:  Seasonal Affective Disorder is a kind of depression that takes effect seasonally, usually during the winter months.  Sufferers tend to feel excessive tiredness and have an increase in appetite.  Difficulty waking up in the morning, cravings for carbohydrates, lack of energy, withdrawal from friends and family, and decreased sex drive can all be symptoms.

1. What is the difference between Seasonal Affective Disorder and Depression? Are they the same?

Amy: In the spectrum of psychological disorders, SAD disorder and depression are closely related. In fact, SAD isn’t actually recognized as a different disorder, instead it is really just one category of depression. The key distinction is that depressive symptoms that fall under the realm of SAD are occur seasonally, as the name suggests. It tends to affect people in the fall and winter season when days are shorter and there is less sunlight. Symptoms frequently parallel mild depression, with sleep patterns, mood, and general feelings of well-being becoming disrupted.

The main thing to pay attention to recognizing the timing of your symptoms. If an individual is consistently feeling down, the season may not be correlated with those symptoms. However, if a person feels fine during the summer but annually feels depression in winter, that is an indication of SAD disorder, and it should be treated as such.

2. So are both Seasonal Affective Disorder and Depression treated in the same way?

Amy: Not exactly. One of the first line treatment for Seasonal Affective Disorder is light therapy. Research has suggested that the changes in photoperiod – the amount of light per day – causes chemical changes in the brain which consequently spark depressive symptoms. Light therapy attempts to reset a person’s body clock by having a patient sit in front of a light box for a set time frame per day, usually between 30 and 60 minutes. This often triggers the body to correct its chemical imbalances naturally, and can be as effective and cause less side effects than anti-depressants.

When a person is experiencing a severe case of SAD disorder, in addition to light therapy, other empirically based treatments for depression are utilized such as cognitive behavioral therapy, psychotropic medication, etc.

3. What if I just feel mildly depressed during winter, but I don’t think I need to see a doctor. Are there things I can do to help myself get better, asides from medication or light therapy?

Amy says: First of all, take inventory of your physical health. Research demonstrates a direct link between physical health and mental health. For instance, ask yourself if you are exercising. Do you have regular activity in your daily life? There are numerous studies about how exercise is a natural anti-depressant. Endorphins and a good mood follow a good workout and also promotes   positive choices regarding food & nutrition and ability to cope with stressors. Physical activity works. Force yourself to adhere to routines that promote positive health practices such as waking up early, getting out of bed, showering daily, getting dressed, eating at least 3 balanced meals, etc. These are called ‘behavioral activation strategies.’

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The Zen of Depression: How Meditation Fights The Blues

Progressive forces within the mental health services encourage meditation. My personal experience convinces me that meditative practice can help a person learn to cope with dark moods and sorrow. It can teach one to appreciate the full spectrum of human emotion rather than always striving to feel ‘good.’

My meditative work began in 1987 soon after I first attended Alcoholics Anonymous and faced the program’s advocacy of spiritual growth.  I realize now my good fortune in finding AA at age twenty-eight, since the twelve-step movement was perhaps the earliest major mental health program to advocate meditation as a tool for psychic wellness.

But AA’s theological language troubled me, because my scientist father had raised me as an atheist. I did not feel comfortable with overt references to God as a divine and omnipotent personality. In working through these conflicts, I tried a number of churches and spiritual traditions.

I soon discovered a Quaker meetinghouse near my apartment. Because my maternal ancestors had all worshiped within the Religious Society of Friends, and because I’d been raised to respect the values of that group, finding the Fifteenth Street Meeting a few blocks from where I lived in New York felt like a godsend. Sitting in silent worship without scripture or sermons worked perfectly for me. I became a committed meditator in the Quaker mode. The Friends’ emphasis on right behavior and the contemplative experience of spiritual presence helped me find direction and meaning in life. My more hopeful outlook helped ease my burdens, but my depression still frightened me, and I fought hard against it.

Much more recently I started to hear that meditation helps people cope with mood issues, and I expanded the goals of my practice.  Rather than meditating solely for spiritual realization, I started practicing to improve my ability to tolerate and benefit from uncomfortable emotional states. I soon learned that addressing my relationship to moods actually helped my progress toward mystical transcendence. I began to understand, in a deep way, how my suffering with depression was a manifestation of a deeper spiritual confusion.

Interestingly, this wasn’t the first time I’d used meditation for a practical purpose. In 2000 I had taken classes in Jon Kabat-Zinn’s mindfulness techniques in order to deal with chronic physical pain. Through direct experience, I’d learned that inwardly observing somatic distress makes it more bearable. Rather than running from pain, I began to consciously explore it and found great comfort and relief in doing so. Physical discomfort ceased being a frightening enemy, and became a teacher.

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The Mediterranean Diet – A Natural Way to Lower Bad Cholesterol

This week, we’re pleased to publish an article by Dr. Enrico Fortie, nutrition and weight loss coach.  As residents of Catania, Sicily, Dr. Fortie and his wife’s experiences in healthy Italian eating and blogging inspired them to write The Mediterranean Diet Menu Book, which discusses the age-old nutritional practices that are followed by some of the healthiest people on earth.

Having high cholesterol is something no one wants to hear from their doctor, yet it is becoming more commonplace every day. Having high levels of LDL, the “bad” type of cholesterol, can block arteries and increase risk for heart disease and stroke. There are many variables that put an individual at a higher risk for having excessive levels of cholesterol in their blood stream. Understanding what cholesterol is, and how diet impacts cholesterol, can help people live longer and healthier lives.

What is Cholesterol?

Cholesterol is a fatty substance found in the blood that can stick to the walls of the blood vessels. There are two distinct types of cholesterol, low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL.

LDL is the bad brother of HDL. When high amounts of LDL are found in the bloodstream it can cause blockages in the arteries and puts people at greater risk for heart attack. HDL is the good brother. High HDL levels in the bloodstream will actually reduce the risk of heart disease because its job is to keep the LDL under control. It removes the fatty LDL and keeps the blood vessels healthy thus preventing atherosclerosis.

Both LDL and HDL are found in animal based foods. Fruits and vegetables do not contain either type of cholesterol. Because of this, a diet high in saturated fats is one of the main risk factors for high cholesterol. Other risk factors for high HDL cholesterol levels are diabetes, obesity, sedentary lifestyle, and family history.

A simple blood test can determine cholesterol levels. Combined, normal HDL and LDL levels in the blood should not be more than 200 milligrams. Anything over 240 milligrams is considered high cholesterol. Ideally LDL alone should be less than 130 and HDL alone should be over 40. Dividing the LDL count by the HDL count will provide the ratio. For men, the ratio should be below 4 and women below 3.5. Studies have shown that bringing the ratio below 2.8 can actually reverse heart disease.

The Mediterranean Diet

The Mediterranean diet is one of the healthiest ways to eat, and can significantly lower cholesterol levels. It does so by avoiding foods high in saturated and trans fats, instead opting for food options low in cholesterol such as low fat dairy products, fruits, vegetables, whole grains, legumes, and egg whites.

The diet is designed to increase metabolism, reduce hunger and cravings while helping people to lose weight and reduce risk of disease and illness.

The Mediterranean diet can be outlined by food groups and how often to consume certain foods.

You should use the following as a guideline for daily, weekly and monthly consumption of food.

Daily Consumption:

- At least six glasses of water

- Fresh fruit and vegetables with every meal: Oranges and berries should be eaten frequently because they contain helpful antioxidants. Fruit can be eaten as a dessert.

- Whole grains, bread, pasta and potatoes

- Nuts and legumes: Nuts provide protein and monounsaturated fats, but should be eaten in moderation because they are high in calories. Legumes such as beans are high in protein and fiber and should be a diet staple.

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