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Stay Healthy

Magazine Summer 2019

Mind, Body & Fitness

Cholesterol Truths To Know Top Most Common

Mental Disorders Effects of alcohol

on the brain

10 BRAIN FOODS

To Boost Focus & Memory

CONTENTS

Stay Healthy Magazine | Summer 2019

6 That May Be Bigger Than You Think

Alcohol & Your Brain

The Truth About Heart Vitamins & Supplement

11 23

By Jaye Kenzie

The 7 best free workout & fitness apps for tracking & planning

PERKS OF ASANA REBEL

PERKS OF COUCH TO 5K RUNNER

When you first login to the app – using Facebook or an email – you’ll see a screen that asks you to ‘unlock' the premium version. Don’t be fooled. You can still use the free option by simply clicking the exit button at the top of the screen.

Great for easing you into your new regime, so you can realistically work your way from a 15-minute route to a 5K run

3. MyTraining Workout Tracker Log

MyTraining packs a selection of helpful Effective workouts are well-planned, target- training videos, a routine log, and a handy ed, and efficient. But unless you happen to calendar feature, but that’s not all. Technology may have come a long way, but you be a certified personal trainer, creating just can’t beat support from world class routines and tracking your progress is no coaches. That’s exactly what this tracking easy feat. Luckily, with a little help from technology, you can train like a pro (minus app offers. the hefty price tag). Here are seven of the PERKS OF MYTRAINING best free workout apps for tracking and planning. Got a burning question about your workout? Simply open the chat feature and 1. Runtastic speak to a certified coach in minutes. Running, jogging, biking – it doesn’t matter how you train, keeping track of your workouts is essential. Runtastic allows you to set goals, uses a built-in GPS to record routes in real-time, and even lets you share your successes with your friends. PERKS OF RUNTASTIC

4. My Virtual Mission

Are you in need of some workout motivation? If your current exercise is less-thaninspiring, My Virtual Mission may be the app for you. Use it to create the virtual fitness route of your dreams – literally. If you can imagine a route, the app can create it.

By tracking your mileage, Runtastic guages what wear and tear your trainers are endur- PERKS OF MY VIRTUAL MISSION ing If you have a desired route in mind, the app will tell you how many miles that is and set The app syncs with Apple Music to offer high tempo playlists for true musical moti- a goal for you. vation When you’ve completed the route, you can even send a virtual postcard to your con2. Asana Rebel: Yoga and Fitness tacts to show off. You don’t have to be a full-blown ‘yogi’ to use Asana Rebel. This handy little fitness app offers the perfect introduction to the regime. Rather than bombarding you with annoying notifications, you get a green dot on the built-in calendar when you train. You also get two new workouts every day so you’ll never get stuck doing the same old routine.

5. Couch to 5K Runner

Each workout is guided by a voice over from the likes of Olympian Michael Johnson to BBC presenter Jo Whiley 6. Daily Workouts Fitness Trainer Ideally, staying fit and healthy means hitting the gym or track regularly. However, sometimes, you may not have the chance to get out nor the time to dedicate to it. The Daily Workouts Fitness Trainer app means you can exercise well in the comfort of your own home. PERKS OF DAILY WORKOUTS FITNESS TRAINER You can choose which area of your physique you’d like to target and the app offers a simple yet effective five to 30-minute workout that fits the bill The uniquely genius thing about this app is it’s simplicity. Download it, pick a discipline, and get working 7. Fitbod Weight Lifting Trainer Jaye Kenzie If the CrossFit phenomenon has inspired you, you’re not alone. More men and women are lifting weights than ever. When giving this regime a shot, Fitbod Weight Lifting Trainer is the ideal app. The step-by-step nature of the program makes planning an effective strength training workout effortless. PERKS OF FITBOD The more you use the app, the more it understands your abilities and the challenges you face

The hardest part of any run is taking that first step. Couch to 5K offers running novices all the advice, support, and help they You can tailor your workouts to suit your traincould possibly need. The NHS program ing style and the available equipment too claims to get people off the couch and running in just nine weeks. Join over a million active users and start lifting today. God Bless...

Stay Healthy Magazine Mind, Body & Fitness 888 737 4044 EDITOR-N-CHIEF Jaye Kenzie MANAGING EDITOR Elizabeth Glasser PRODUCTION MANAGER

Russ Ono INTERACTIVE CONTENT MANAGER Gus Ruelas STAFF PHOTOGRAPHER Jamie Frey DSIGN & PRODUCTION GlassHouse CONTRIBUTORS Izabella Mckenzie E. Selhub M.D. Kimberly Brown Stacie Gainer Amy Lee M.D. Tracey Leeke Ashley Macha Girsh Kher

Office: Toll Free 888 737 4044 Email: stayhealthymag@gmail.com 2300 West Sarah Ave Suite 800

Las Vegs Nevada 89102 Copyright 2019..All rights reserved. All or part of this publication cannot be duplicated or reprinted without the consent of the publisher.. All medical content is for informational purpose only. Please consult a medical professional before following through with any health & fitness advice, remedies, programs. SH Magazine is not responsible for any results that may or may not accrue.

Contributed by E Selhub MD

Think about it. Your brain is always “on.” It takes care of your thoughts and movements, your breathing and heartbeat, your senses — it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That “fuel” comes from the foods you eat — and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood. Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.

It makes sense. If your brain is deprived of good-quality nutrition, or if free radicals or damaging inflammatory cells are circulating within the brain’s enclosed space, further contributing to brain tissue injury, consequences are to be expected. What’s interesting is that for many years, the medical field did not fully acknowledge the connection between mood and food.

perception of stress, and mental outlook improve, compared with people who did not take probiotics. Other studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, Today, fortunately, the burgeoning field fruits, unprocessed grains, and fish and of nutritional psychiatry is finding there seafood, and to contain only modest are many consequences and correlations amounts of lean meats and dairy. They between not only what you eat, how you are also void of processed and refined feel, and how you ultimately behave, but foods and sugars, which are staples of also the kinds of bacteria that live in your the “Western” dietary pattern. In addigut. tion, many of these unprocessed foods How the foods you eat affect how you are fermented, and therefore act as natufeel ral probiotics. Fermentation uses bacteria and yeast to convert sugar in food to carSerotonin is a neurotransmitter that helps regulate sleep and appetite, medi- bon dioxide, alcohol, and lactic acid. It is ate moods, and inhibit pain. Since about used to protect food from spoiling and can add a pleasant taste and texture. 95% of your serotonin is produced in your gastrointestinal tract, and your gas- This may sound implausible to you, but trointestinal tract is lined with a hundred the notion that good bacteria not only million nerve cells, or neurons, it makes influence what your gut digests and absense that the inner workings of your sorbs, but that they also affect the dedigestive system don’t just help you digree of inflammation throughout your gest food, but also guide your emotions. body, as well as your mood and energy What’s more, the function of these neu- level, is gaining traction among researchrons — and the production of neuroers. The results so far have been quite transmitters like serotonin — is highly amazing. influenced by the billions of “good” bacWhat does this mean for you? teria that make up your intestinal microStart paying attention to how eating different biome. These bacteria play an essential role in your health. They protect the lin- foods makes you feel — not just in the moment, but the next day. Try eating a “clean” ing of your intestines and ensure they diet for two to three weeks — that means provide a strong barrier against toxins cutting out all processed foods and sugar. Add and “bad” bacteria; they limit inflammafermented foods like kimchi, miso, sauerkraut, tion; they improve how well you absorb pickles, or kombucha. You also might want to nutrients from your food; and they actitry going dairy-free — and some people even vate neural pathways that travel directly feel that they feel better when their diets are between the gut and the brain. grain-free. See how you feel. Then slowly

Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from “low-premium” fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function Studies have shown that when people — and even a worsening of symptoms of take probiotics (supplements containing mood disorders, such as depression. the good bacteria), their anxiety levels,

introduce foods back into your diet, one by one, and see how you feel. When my patients “go clean,” they cannot

7 Brain foods are those that are rich in antioxidants, vitamins, minerals, or healthy fats. They nourish both the body and the mind and help boost energy levels without the need for caffeine or other stimulants. The best brain foods help produce hormones that increase alertness and attention span while helping the mind process new information. It's scientifically proven these foods increase focus, making them great snack options when studying for a big test or preparing for an important work meeting. 1. Beets Beets are high in both antioxidants and nitrates. Antioxidants are cancer-fighting and help detoxify the blood, while nitrates increase blood flow to the brain. Beets allow the brain to think clearly and increase attention span. Additionally, beets naturally increase energy levels and help boost athletic performance. This root vegetable can be eaten raw in salads or alone, and also make a great addition to a roasted vegetable medley. 2. Avocado

amount of food they need to consume to feel satisfied. Adding broccoli to stir-frys, stuffed chicken, or creamy casseroles is a great way to increase intake of this healthy vegetable.

8. Turmeric

Turmeric has strong healing and antiinflammatory properties, thanks to curcu4. Dark Chocolate min, the chemical compound it contains. Dark chocolate increases blood flow to People have been using turmeric for centhe brain, which improves all-around cog- turies to heal wounds and illness. Today, nitive function. It's high in flavonols, which we use turmeric to season foods, but even have great anti-inflammatory and antioxi- as a spice these powers prevail. The spice dant properties. To reap all the benefits of boosts overall immunity and oxygen indark chocolate, it's best to opt for choco- take in the brain, which increases alertlate that is at least 70% cocoa. Milk choco- ness and focus. late and white chocolate are too high in 9. Rosemary refined sugars and other highly processed Rosemary protects the brain from signs of ingredients to provide the same health aging, Alzheimer's, and neurodegenerabenefits as dark chocolate. tion. It contains carnosic acid, which 5. Salmon guards against chemical-free radicals that Salmon is very high in omega-3 fatty acids, contribute to aging and degenerative diswhich help reduce brain fog and increase ease. This savory herb can also protect memory and concentration. The fish can against stroke and decrease macular dereduce the risk of ADHD in children, and generation and other vision problems. certain cancers. When looking to take Rosemary has these benefits whether advantage of these benefits, the best consumed fresh, dried, or as an oil. salmon to consume is Alaskan wild-caught 10. Coconut Oil salmon. Coconut oil is a diverse superfood. It has 6. Walnuts powerful anti-inflammatory properties Walnuts are rich in minerals, vitamins, and and can boost memory and cognitive antioxidants. Snacking on almonds can function. Replacing the fat in any baking increase memory, alertness, and concen- or cooking recipe with coconut oil is a tration. Studies show including walnuts in simple way to incorporate it into one's one's diet on a regular basis may help to diet. Applying it topically can help dry decrease the risk of Alzheimer's disease. skin, stretch marks, and eczema. Walnuts make a delicious, healthy snack on their own. For a treat, they can be added to cookie recipes or used to top a bowl of ice cream.

Avocados are a superfood high in monounsaturated fats. These healthy fats keep blood sugar at a steady level and keep the skin, hair, and nails looking and feeling healthy. More importantly, avocados are rich in folate and vitamin K, which improve cognitive brain functions such as concentration and memory. They are a surprisingly diverse fruit. Adding avocado to smoothies increases the creamy texture, however, they are also great on their own, spread on a piece of toast, or as the main ingredient in spicy guacamole. 7. Blueberries 3. Broccoli

blueberries to a parfait or cobbler makes a delicious treat, as well.

Blueberries protect the brain from toxins, degeneration, and stress. They have the Broccoli is high in both choline and vitahighest antioxidant level of any food and min K. Both contribute to memory function and focus. Broccoli is also high in vita- can help ward off certain cancers, aging, min C and fiber. High levels of fiber help a and environmental toxins. Blueberries are also high in fiber and vitamin K. Adding person to feel full quickly, reducing the

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11 6. Attention Deficit Hyperactivity Disorder (ADHD)

Top 10 Most Common Mental Disorders By E. Glasser Stay Healthy Magazine

(believing false fixed beliefs, in spite of Good mental health increase considerably evidence that suggests the contrary). enhances and maintains the emotional 3. Substance Abuse wellbeing of any person irrespective of his Also referred to as drug abuse, substance age. It shows how an individual thinks, abuse is a patterned use of harmful drugs. feels and acts towards life, and how he Commonly used substances include canhandles stress and other associated probnabis, bath salts, TCP, LSD, cocaine, opilems life throws at him. um, and heroin. A mental health disorder/disease is an illness that causes mild to severe disturbances in thoughts and/or actions, resulting in an ability to deal with life’s ordinary routines and demands. There are over 200 classified types of mental disorders, some more common than the others. Here we will be looking at the 10 most common mental health disorders, and their symptoms. 1. Generalized Anxiety Disorder (GAD) Generalized anxiety disorder is a longterm condition that is characterized by exaggerated, excessive, blowing-out-ofproportion and suffering an anxiety attack going through daily life events. The constant state of anxiety eventually ends adversely affecting the individual’s relationships, his school or work life, etc. This mental disorder can cause both physical and mental symptoms including headaches, muscle tension, and irritability.

4. Impulse Control Disorders

ADHD is a neurodevelopmental disorder that limits a person’s ability to concentrate and control inappropriate behavior and promotes excess activity. 7. Post-traumatic Stress Disorder (PTSD) PTSD is a form of anxiety disorder that is usually the result of a traumatic life event. People with PTSD experience persisting and terrifying nightmares, memories and thoughts of the event, and tend to be emotionally numb. 8. Autism Autism is a life-long developmental disability that impacts a person’s perception of the world and their interaction with others. Common symptoms of autism include problems with social interaction and communication. 9. Mood disorders Also known as affective disorders, mood disorders are characterized by tenacious feelings of melancholy or sudden periods of excess happiness or fluctuations from extreme sadness to extreme happiness. Most common type of mood disorders includes bipolar disorder, cyclothymic disorder, and depression.

People with impulse control disorders are unable to resist temptation or urges, to indulge in acts that could be dangerous to 10. Eating disorders others or themselves. Compulsive gamPeople with eating disorders experience bling, kleptomania (stealing), and Pyromaextreme emotions, behaviors, and attinia (starting fires) are common examples. tudes regarding food, their shape, and weight. This can result in them making 5. Personality disorders real unhealthy choices about food with Individuals with personality disorders destructive consequences to their health. have inflexible and extreme personality Bulimia nervosa, binge eating, and anotraits that are upsetting to the person and rexia nervosa are the most prevalent 2. Psychotic disorders can significantly affects his/her personal types of eating disorders. life. Furthermore, this person thinks and Psychotic disorders involve distorted behaves so differently and their personalithinking and awareness. The two most ty is very rigid. Paranoia, Obsessivecommon symptoms of psychotic disorders compulsive disorder and antisocial perinclude hallucinations (experiencing unresonality disorder are all examples. al sounds and images) and delusions

12 supplement will protect the heart, he adds. Another risk is that what you see on the label isn’t always what you get. Investigations have shown that too often pills said to contain medicinal herbs are actually full of fillers like powdered rice or even dangerous substances. Some don’t even contain any of the herbs on the labels. “Supplement production is not regulated The Truth About Heart Vitamins and involving hundreds of thousands of subjects, in which some were given vitamins by the FDA nor does the industry need to Supplement If eating a heart-healthy diet is good for your heart, you might wonder if taking vitamins and other nutritional supplements that are touted as heart-healthy further protects you from cardiovascular disease.

and others a placebo. “We found no evidence of benefits to cardiovascular disease,” Miller says. “Supplements were ineffective and unnecessary.”

One possible exception is omega-3 or fish oil capsules. This type of fatty acid, found in fish and marine algae, helps the heart. “The bottom line is, we don’t recommend Two servings of fatty fish per week prosupplements to treat or to prevent cardi- vides enough for most people. For those ovascular disease,” says Johns Hopkins who don’t get enough omega-3 in their physician Edgar R. Miller III, M.D., Ph.D. , diet, supplements may be helpful, Miller whose research review on the topic has says. been published in the Annals of Internal Vitamins and supplements can be unMedicine. “The good news is, you don’t safe. have to spend any money on supplements.” While research has turned up no clear benefit to supplements, consuming too much of certain vitamins can be harmful. Too much calcium and vitamin D are asVitamins and supplements don't protect sociated with an increased risk of cardioyou from heart disease. vascular disease, Miller says. Though Johns Hopkins researchers (including Mil- studies are ongoing, there’s little evidence that any amount of a vitamin D ler) reviewed randomized clinical trials Here are three key findings about supplements and the heart.

prove health benefits, so they can use vague language like ‘good for heart health’—but they can’t say ‘will lower blood pressure,’ ” Miller says.

Food is the very best source of nutrients your heart needs. Your body needs a range of vitamins to function properly—but they need to come from food. Not only is there no proof of much benefit from supplements, they also often contain unnaturally high doses of limited types of nutrient compounds. There are more than 600 different types of carotenoids (a type of antioxidant), for example. You’re far more likely to get these antioxidants from a varied diet than a single pill. “Food offers a full complement of the antioxidants you need, not just selected ones in high doses,” Miller says. Contributed by Kimberly Brown Nutritionists

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