The Benefits of Dry January

Dry January, the practice of abstaining from alcohol for the entire month, has gained popularity for several compelling reasons. Firstly, it serves as a reset for your body, allowing your liver to recover and promoting overall health. Beyond the physical benefits, participants often report improved mental clarity and better sleep, contributing to enhanced well-being.

Moreover, Dry January provides an opportunity to reassess one’s relationship with alcohol, fostering mindfulness about drinking habits. Participants may discover alternative ways to socialize, reinforcing the idea that enjoyable experiences don’t always require alcohol. This break can lead to long-term changes in drinking behavior, reducing the risk of alcohol-related health issues.

Socially, joining a Dry January challenge can create a sense of camaraderie and support. Many individuals embark on this journey together, sharing experiences, tips, and encouragement. This communal aspect not only strengthens relationships but also makes the challenge more achievable.

Financially, abstaining from alcohol for a month can lead to significant savings. Cutting out the expense of drinks at bars or purchasing alcohol for home consumption can free up funds for other activities or savings goals.

In summary, Dry January offers a multitude of benefits, ranging from physical and mental health improvements to positive changes in social habits and finances. It’s a month-long commitment that can yield lasting positive effects on various aspects of one’s life.

Alzheimer's and Brain Health

I wrapped up the brain health professional course this weekend under Dr. Amen. 

“With A Better Brain Comes A Better Life” – Daniel G. Amen, M.D.

Brain health is a crucial aspect of overall well-being, and it involves maintaining the optimal function of your brain throughout your life. It encompasses various factors, including cognitive function, emotional well-being, and the prevention of neurological disorders like Alzheimer's disease.

Alzheimer's disease is a progressive neurodegenerative disorder that primarily affects memory, thinking, and behavior. It is the most common cause of dementia among older adults. The exact cause of Alzheimer's disease is not fully understood, but it is characterized by the accumulation of abnormal protein aggregates, such as beta-amyloid plaques and tau tangles, in the brain.

Here are some key points about brain health and Alzheimer's disease:

1. Lifestyle Factors: Adopting a healthy lifestyle can significantly contribute to brain health and reduce the risk of developing Alzheimer's disease. Factors such as regular physical activity, a balanced diet rich in antioxidants and omega-3 fatty acids, adequate sleep, stress management, and social engagement are all important.
2. Cognitive Stimulation: Keeping your brain mentally active through activities like reading, puzzles, learning new skills, and engaging in intellectually stimulating conversations can help maintain cognitive function and possibly delay cognitive decline.
3. Cardiovascular Health: Cardiovascular health is closely linked to brain health. Conditions that affect the heart and blood vessels, like hypertension, diabetes, and high cholesterol, can increase the risk of cognitive decline and Alzheimer's disease. Managing these conditions can have a positive impact on brain health.
4. Social Engagement: Staying socially active and maintaining strong social connections has been associated with better cognitive function and a lower risk of cognitive decline. Social interactions help stimulate the brain and provide emotional support.
5. Brain-Boosting Activities: Certain activities have been suggested to promote brain health. These include meditation, mindfulness exercises, learning a musical instrument, and engaging in creative pursuits.
6. Risk Factors: While age is the most significant risk factor for Alzheimer's disease, other factors such as genetics (family history), certain genetic mutations, and a history of traumatic brain injuries can also contribute to an increased risk.
7. Early Detection: Early diagnosis of Alzheimer's disease can help with managing symptoms and providing appropriate care. Memory problems, confusion, disorientation, and changes in behavior or personality are common early signs.
8. Research and Treatment: Research into Alzheimer's disease is ongoing, with efforts focused on understanding its underlying mechanisms and developing effective treatments. While there is no cure for Alzheimer's disease, some medications and interventions can help manage symptoms and slow its progression.
9. Prevention Strategies: While there is no guaranteed way to prevent Alzheimer's disease, adopting a healthy lifestyle that includes a balanced diet, regular exercise, mental stimulation, and social engagement can help reduce the risk.

Remember that maintaining brain health is a lifelong endeavor. Engaging in healthy habits and staying informed about the latest research can go a long way in promoting cognitive well-being and potentially reducing the risk of developing Alzheimer's disease. If you or a loved one have concerns about cognitive health, contact me for a consultation to improve brain health. Remember, it's about the quality of your years, not the quantity.

Brain Health Matters...

I’m excited to share I will be training under Dr. Daniel Amen to become a Brain Health Professional at Amen University. Did you know brain health is related to anxiety, depression, and panic attacks?

An estimated 19% of adults in the US who have a diagnosed anxiety disorder.

Anxiety disorders are very painful, but too often people reach for marijuana, alcohol, or prescribed benzodiazepines, which can be of short-term benefit but cause long-term problems with addiction and memory issues. If the above interventions are ineffective or only partly effective with my patients, I’ll try other nutraceuticals or medications targeted to a specific type of anxiety (take the test at brainhealthassessment.com).

NATURAL SOLUTIONS FOR ANXIETY

Here are 11 strategies to consider before going on anti-anxiety medications.

1. Check for hypoglycemia, anemia, and hyperthyroidism.
2. Try an elimination diet for 3 weeks.
3. Practice meditation and hypnosis daily (research shows they can both calm stress and anxiety).
4. Try heart rate variability (HRV) training (anxiety is linked to low levels of HRV but you can hack your way to a healthier HRV with biofeedback apps such as Welltory).
5. Practice diaphragmatic breathing—deep breathing from your belly—when you feel anxious.
6. Eliminate the ANTs (automatic negative thoughts).
7. Incorporate a calming exercise, such as yoga  into your schedule weekly.
8. It’s suggested to take 200–400 mg of L-Theanine per day.
9. 500–1,500 mg of GABA per day.
10. And also suggested is 100–500 mg of magnesium glycinate, citrate, or malate with 30 mg of vitamin B6 per day. (I personally take Magnesium Calm daily)
11. Schedule neurofeedback to help retrain your brain.

Dr. Amen suggests putting together a playlist of 7 of your favorite songs that calm your brain and mind and listen to it whenever you are anxious. 

Whether you have occasional moments of anxiousness or a clinically diagnosed anxiety disorder, there's no one-size-fits-all approach to treating anxiety. If you have any questions or you are ready to get started, contact me 251-949-2220 visit my website www.lifewellnessforever.com or shoot me an email cindy@drcindyross.com

Keep Your Brain Healthy As You Age

What’s the key to keeping your mind sharp and your brain healthy as you grow older? Online puzzles? Nutritional supplements? Mall walking? Pickle-ball tournaments?

The truth is, there’s no single “miracle cure” for memory problems or other brain changes that come with aging. But there is cause for optimism. Science points to a combination of social factors and healthy habits that—taken together—can help you build, preserve, and protect your brain’s function over time.

Preventing memory loss

Experts used to think brain development peaked in late adolescence and it was all downhill from there. They believed if a person lost brain cells due to problems like a head injury, stroke, or substance abuse, nothing could be done to restore memory and brain function. Now, thanks to discoveries in neuroscience, we know that the brain can grow new cells and form new neural connections. Like our muscles and other body parts, the brain can rebuild itself through repeated use and exercise.

This is great news for people who intend to live a long time. It means we can prevent memory loss by focusing on mental, physical, and social activities that promote healthy brain development. Even people with Alzheimer’s disease and other dementias can benefit from a healthy lifestyle.

It may help to think about your brain as a reservoir, gathering rainfall for use over time. The process starts before birth as the brain begins to develop, collecting “reserves” to spend later on. The exchange continues throughout life, as your brain responds to your experiences and environment.

How to maintain brain health

Here are some tips for filling—and not draining—your reservoir of brain power:

1. Exercise regularly.

Daily physical exercise has been shown to prevent or postpone your risk for Alzheimer’s disease and other dementias. As little as 15 to 30 minutes a day can make a difference.

2. If you smoke, quit.

Tobacco use can harm all your organs, including your brain. But stopping now improves your chances for healthier brain function in the future, even if you’ve smoked for many years.

3. Take care of your heart.

A healthy brain requires a good cardiovascular system. If you have high blood pressure, high cholesterol, diabetes, or atrial fibrillation, follow your doctor’s advice.

3. Avoid a high-sugar diet.

High blood sugar can increase your risk for dementia, even without diabetes. So avoid highly sweetened foods like sodas and candy.

4. Keep your mind stimulated.

Games and puzzles are great. But also consider volunteer and social activities that keep you independent and engaged with friends and family. For example, learn new computer skills; participate on a board, in a book club, or dance group; or try gardening, crafts, or cooking.

5. Avoid certain drugs.

Talk to your doctor about your medication—both prescription and nonprescription. For brain health, you want to avoid dangerous interactions or being over-medicated.

6. Moderate or avoid alcohol.

Drinking has a stronger effect on our bodies as we age. Experts advise a limit of two drinks per day for women and three drinks per day for men.

7. Prevent falls.

Falls can cause a head injury, broken bones, or other harm that triggers gradual or sudden loss of function. To avoid falling, practice balance and strength exercises. Beware that drinking and drugs can affect balance. And be careful: watch for uneven walking surfaces and cords that can trip you. Wear shoes or slippers with good soles. Avoid going barefoot or walking in stocking feet. If you bike or ski, wear a helmet.

8. Minimize stress.

Hormones secreted when you’re under stress have a stronger effect on older brains, challenging your ability to recover from emotional upset. So take change slowly and learn ways to cope with anxiety or tension.

9. Sleep well.

Inadequate sleep is linked to slower thinking and risk of dementia. Seven to nine hours a night is best. But be wary of sleep medications that can make cognitive problems worse. Instead, talk to your doctor about “sleep hygiene”—that is, habits to help your body settle down at bedtime.

Sources-

Dr. Eric B. Larson is the executive director of Kaiser Permanente Washington Health Research Institute, where he leads research on healthy aging, including the Adult Changes in Thought (ACT) study.

The Benefits of CoQ10

The Benefits of CoQ10-

Today we are talking about the supplement CoQ10.

What is CoQ10?

CoQ10 is a compound whose job is to help cells generate energy. Although you can find it in supplement form at the store or online (more on that later), it is naturally produced by the body.

Your body stores this compound in the mitochondria of your cells. The mitochondria uses CoQ10 to generate energy (ATP) and protect cells from damage and disease.

Unfortunately, however, as you age, the production of CoQ10 declines. It also declines with chronic stress, toxin exposures, and certain medications. The decreased amount of CoQ10 in your cells contributes to the gradual loss of energy that most of us experience in our thirties and beyond.

If you think you are deficient in Coenzyme Q10—and if you are in your thirties or older, you’re probably right—you can increase your intake through both choosing CoQ10-rich foods and high-quality supplementation.

Although CoQ10 plays a key role in the body, most healthy people have enough CoQ10 naturally. There is some evidence that adding more -- in the form of CoQ10 supplements -- may be beneficial. Increasing age and some medical conditions are associated with dropping levels of CoQ10.

CoQ10 has been tested in clinical trials and found beneficial in several medical conditions that have relevance for a person with diabetes, including diabetes itself, insulin resistance, high blood pressure, congestive heart failure, and endothelial dysfunction (an abnormality of the lining of blood vessels)

There are a number of foods that are high in the compound, including

Organ meats like heart, liver, and kidney

Wild-caught cold-water fish like trout, herring, and mackerel

Vegetables like spinach, cauliflower, and broccoli

Fruits like strawberries and oranges

Nuts and seeds

Even with a healthy diet, however, it can be hard to get all of the nutrients you need through food alone. This is especially true if you have gut issues and are not able to absorb vital nutrients and vitamins. If you want to beef up your CoQ10 intake, consider taking a high-quality supplement. When it comes to dosage, I find most people do well with between 100mg and 200mg daily.

If you on Statin medications, which are commonly prescribed today for high cholesterol (and considered standard of care for cardiovascular protection in diabetes) these medications do deplete CoQ10 levels in the body.

There are a few cases where taking CoQ10 supplements could be risky—for instance, people on blood thinners or thyroid medication. Always check with your Functional Medicine practitioner before starting a supplement or if you have questions or concerns about taking any supplement.

Feel free to visit my online dispensary https://www.lifewellnessforever.com/dispensary

You will receive 15% off all supplements.

If you have any questions or you are ready to get started contact my office at 251-949-2220

Or visit my website at www.lifewellnessforever.com

#coq10 #functionalmedicine #functionalmedicinedoctor #diseaseprevention #rootcause #insulinresistance #lifewellnessforever #drcindyross #mitochondria

The Benefits of Drinking Green Tea

Hi, I’m Dr. Cindy Ross and today we are talking about the benefits of Green Tea. 

About 2 years ago I discovered I was allergic to coffee and I was devastated. I used to drink at least a pot of coffee a day which in turn stressed out my adrenals. So I switched to Green tea and let me tell you, BEST DECISION EVER. 

So today let me tell you all about the benefits of drinking Green Tea.

Green tea is touted to be one of the healthiest beverages on the planet.

It’s loaded with antioxidants that have many health benefits, which may include:

• improved brain function
• fat loss
• protecting against cancer
• lowering the risk of heart disease

There may be even more potential health benefits.

Contains healthy bioactive compounds

Green tea is more than just a hydrating beverage.

The green tea plant contains a range of healthy compounds that make it into the final drink 

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.

Improves brain function

Green tea does more than just keep you alert, it may also help boost brain function.

The key active ingredient is caffeine, which is a known stimulant.

It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.

 Increases fat burning

If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate.

In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo.

Antioxidants lowers the risk of some cancers

Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.

Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.

May protect the brain from aging

Not only can green tea improve brain function in the short term, it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults.

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

May help prevent type 2 diabetes

The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans.

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Next week on my podcast make sure to tune in on Apple Podcasts to Health Buzz with Dr. Cindy Ross for more detailed benefits of drinking Green Tea.

If you have any questions or you are ready to get started call my office at 251-949-2220 or check out my website www.lifewellnessforever.com