Friday, January 22, 2016

Probiotics

In recent times, the word probiotic has been showing up more and more not only in nutrition and medical circles, but also in mainstream media and culture.  There has been a large increase in the number of products on the market, and an enormous amount of claims in regard to the health benefits.  So just what is a probiotic and are they something that you should be concerned with?  It is important to have all of the information in order for you to make an informed decision on your health.

What are they?

According to the World Health Organization, a probiotic is a live microorganism that confers health benefits on the host.  In short, probiotics are bacteria that are friendly to the human body.  In order for a microbe to be probiotic and beneficial to human health, they must first survive moving through the digestive tract and be resistant to all of the body’s digestive substances.  In contrast to other bacteria that can cause illness and disease, these particular strains of microbes are nonpathogenic when consumed.

Why Do We Need Them?

Although these microbes are small in size, they do pack some serious health benefits.  These organisms impact the body in many positive ways, and play a crucial role in the proper function of the G.I. tract and digestion.  For individuals that suffer from issues such as irritable bowel syndrome, probiotics can help to alleviate symptoms including abdominal pain, constipation, and bloating.

In addition to digestive health, research is continuing to find evidence that a person’s gut health is directly related to mental health.  This means that the trillions of bacteria that are living in our gut could play a roll in anything from agitation to anxiety and depression.  The old saying, “we are what we eat”, certainly continues to ring true.

Where Do We Get Them?

We have discussed what probiotics are and why we need them, but where exactly do we find these helpful microorganisms?  The good news is that they are available in a variety of foods and can easily be included into a healthful diet.  The most common product to include probiotics, and the one you are most likely to have heard of, is yogurt.  Not all yogurts are created equal, and it should be mentioned that the best choice would be a plain variety with no added sugar.   Some additional sources of probiotics include:
                       
·      Tempeh
·      Kefir
·      Kimchi
·      Sauerkraut
·      Miso Soup

How Do We Keep Them Alive?

We know that probiotics can have a large impact on the health of an individual in a variety of areas, but how can we ensure that these advantageous microbes continue to flourish in our bodies?  To promote the growth and to help sustain the life of these beneficial bacteria, it is important that we continue to feed them the types of food that they like!  If you create an environment in your body that is favorable, these microscopic helpers will stay.  If they are not receiving the things that they need, they will simply die out.

Probiotic bacteria need something called a prebiotic in order to survive and flourish.  This is merely a nondigestible food ingredient that promotes their grown in the digestive tract.  The magic word that we are talking about here is fiber.  Examples of prebiotic foods include:

·      Beans
·      Legumes
·      Onions
·      Asparagus
·      Apples
·      Bananas

Now What?

The world of nutrition can be confusing and difficult to navigate at times, but it doesn’t have to be.  The answer here is simple.  You do not need expensive probiotic pills or prebiotic supplements.  All you need to do is include some of the probiotic foods in your diet and eat fibrous foods to keep them alive.  It is exciting to know that we have so much control over our bodies if we mind what we eat.  Get started today on cultivating your new microbial friends!



Muscle Dysmorphia

A growing number of adolescent and adult males are dissatisfied, preoccupied, and even impaired by concerns about their physical appearance.  When body image dissatisfaction, compulsive exercise, and food intake dysregulation combine and intensify, there is a risk for a psychiatric condition known as muscle dysmorphia.  Muscle dysmorphia shares characteristics with eating disorders, obsessive–compulsive disorder, and body dysmorphic disorder.  The condition is becoming increasingly more common and is frequently associated with anabolic steroid use.  This particular condition is found overwhelmingly in the male population, and as the diagnosis of eating disorders for men continues to rise, there has been a surge in the number of patients identified as having this disorder.
Eating Disorders In The Male Population
For decades, eating disorders were commonly considered to be a female problem.  This belief came to life due to the overwhelming slant in numbers between men and women that chose to seek help for their condition.  The idea that women were the only ones struggling with these disorders was only perpetuated further as treatment facilities began to tailor programs specifically for female patients.  Until recently, the psychiatric community identified the absence of menses and the use of laxatives as requirements for some eating disorders.  These are obviously gender-biased, and it is easy to see why it would make it even more difficult for men to come forward looking for help.  The good news is that an increasing number of men are now seeking care for eating disorders and these conditions are now being understood to impact both genders.  With the growing amounts of males seeking treatment, we are now seeing more cases of muscle dysmorphia that ever.
Overview
While muscle dysmorphia does share some commonalities with several other disorders, it does have characteristics that are unique.  In particular, this condition is a disturbance of body image perception in which individuals become obsessively preoccupied with the belief they are too small, too thin, or insufficiently muscular.  However, in most cases, these individuals are actually more likely to have a higher proportion of lean body mass than the average person.  There are a number of associated behaviors that may accompany this condition, such as a rigorous weight-lifting regimen, a diet that is protein and high-energy intake focused, and possibly somewhat surprising, the desire to avoid public body display.  Many individuals that are living with this condition are convinced they look much smaller than others of similar size, leading to considerable impairment and distress.
Shared Characteristics
As noted above, muscle dysmorphia does share some characteristics with other eating disorders, and there is a resemblance with obsessive-compulsive disorder.  Common compulsive behaviors include rigorous dietary rituals, excessive exercise, self-inspection, and reassurance seeking.  This condition is characterized by obsessive thoughts that are centered on muscularity and these types of behaviors are typical among individuals with muscle dysmorphia.
In regard to eating disorders, one study reports that 22 % of male subjects suffering from muscle dysmorphia formerly met criteria for anorexia nervosa.  Additionally, 13 % of these individuals met the criteria for bulimia nervosa.  These eating disorders resemble muscle dysmorphia in that they both involve a compulsive preoccupation with perceived physical inadequacies as well as a drive to cover up defects and excessive exercise.  It is very common for these individuals to avoid activities involving eating due to fear of disrupting their diet, or forgo personal relationships that may interfere with the time needed to focus on working out or food preparation.
Steroid And Drug Abuse
Muscle dysmorphia is frequently associated with various types of substance abuse—most notably, appearance and performance-enhancing drugs.  Steroids, classified as schedule III controlled substances, are the most widely sought after and abused drugs in this category.  In addition to the damage that these types of substances cause, additional long-term consequences include dependence syndromes and progression to other recreational drugs.  In fact, a recent study focused on a population living in a treatment facility found that a significant percentage of male heroin addicts used opioids to counteract associated depression and withdrawal following steroid use.
In individuals who meet criteria for muscle dysmorphia, there is a unique combination of distorted self-perception, exercise compulsivity, disordered eating, and abuse of performance-enhancing agents.  This can be complicated further by habitual and entrenched substance abuse.  When this is the case, addiction treatment may be the necessary first step.
Nutrition Guidelines For Treatment
There are a number of angles to consider in terms of treating muscle dysmorphia, and nutrition is most certainly one of them.  For individuals who meet criteria for muscle dysmorphia, in addition to cessation of hypertrophy training, reduction or elimination of excessive sports supplements, including protein/amino acids, creatine, and pre-workout formulas is an important goal.  Reducing overall protein intake, which reportedly can be as high as 3 g/kg bodyweight, may encounter resistance from many bodybuilders who believe this will lead to muscle atrophy. Arguably the most critical objective is to avoid the diet-related extremes driven by the constant preoccupation regarding body image that characterizes these individuals.
Sustainable Recovery
The first barrier to treatment in muscle dysmorphia is usually identifying the disorder, since patients often look healthy from an outward perspective. As prevalence rises and the presentation of body image disturbance in males becomes increasingly complex, there is a need for more sophisticated assessment tools.  More research is needed to uncover neurobiological and psychosocial drivers that may underpin the unique pressures males experience with respect to accepting or trying to perfect their physical appearance.  Sustainable recovery that is based on therapeutic strategies aimed at normalizing the self-destructive thoughts, emotions, and behaviors that characterize this complex and incompletely understood condition.















Saturday, January 2, 2016

Setting Goals For The New Year

Happy New Year!

This is the time to reflect back on the previous year and to set goals and intentions for the New Year that is upon us.  The slate has been wiped clean, and anything is possible!  Many people like to set resolutions and declare desires for the upcoming year, but unfortunately the majority of them are never seen out.  It is very common for individuals to start strong, but not follow through with their goals until they become a reality.  Why is this the case?  Does it come down to willpower, ambition, or drive?  While these things do play a role, a major contribution to the success or failure of new goals is how goals are determined in the first place.

One technique for helping succeed in this area is to set SMART goals.  This is an acronym for Specific, Measurable, Attainable, Realistic, and Timely.  If personal goals can be identified in each of these areas, it can really help an individual to be successful.

Specific

When beginning to set a goal, it is important to make sure it is specific.  If a goal is too vague or too vast, it is easy to get lost in it.  The more precise the objective is, the easier it is to visualize and go after.  For example, a specific goal of jogging three days a week is a much better option than a general goal of simply getting in shape.

Measurable

As goals are being created, it is a great idea to make sure they are measurable in some way.  Having the ability to measure success is a great way to stay motivated and ensure that the end goals are met.  Continuing with the example of running, it would be a great idea to add a measurable goal such as time or distance to help keep you accountable.  This could be as simple as jogging for 15 minutes or for a half mile on those three days.

Attainable

Creating targets that are attainable is a critical step in the goal making process.  If the goals are too difficult to reach, it is easy to get discouraged and the chance of success is reduced.  On the other hand, if the goals are too easy and are not challenging, it leaves little room for growth.  Finding the sweet spot between too hard and too easy is a something that should be considered when outlining objectives.

Realistic

It is important that the goals being set are realistic and in line with the capabilities of the individual.  If your goal is to start jogging this year with an Olympic appearance by summer, I’ve got some bad news for you.  If your goal is to start running now with an entry into a local 5k fun run by summer, you are more on track!  Everyone has different challenges and skills.  It is vital to identify yours and create realistic goals around them.

Timely

Creating a timeframe in which the goal should be achieved can help to keep you on track.  Without a time constraint, it becomes easy to procrastinate and push it further into the future.  Make a schedule for your goals and stick to them!

What Are You Waiting For?

Life is short and you only have one shot at it!  Don’t let this be another year that slips by without reaching for what you want.  Set some healthy goals and really go after them.  Make this year the best one