Well.. I’m here to tell you that if you don’t take care of yourself, things will only get harder and more difficult. The process is essential to our overall wellbeing and the overall wellbeing of our relationships, work, etc. Though it is helpful anytime, Self care works much better when it is proactive rather than reactive. The 45 minute therapy session each week is great start but it is equally important to make sure you are follow through on the changes in your daily life in the other 23 hours out of the day.

How to make time for self care:

1. Prioritize yourself & set a schedule
2. Start with smaller increments of time 10-15 minutes
3. Start with smaller, more managable goals
4. Pick friends who will help hold you accountable
5. Journal/track changes

If you or someone you know is struggling with mental health and wondering how to take care of oneself properly, please reach out today. We look forward to helping you!

Make an appointment: https://www.specializedtherapy.com/make-an-appointment/

The post Self care is… first appeared on Specialized Therapy.

The post Self care is… appeared first on Specialized Therapy.

• The limits and rules we set for ourselves and within relationships, to protect our well-being
• Knowing our limits in a given situation, knowing what’s acceptable to us,  and what isn’t
• Knowing our values
• Having self-respect, meaning acknowledging our needs, not just another person’s
• Having respect for others, not being self-serving
• Being assertive, saying no without ambiguity

Why are Personal Boundaries important?

• They are a safeguard to overextending yourself.
• They are a self-care practice. 
• They define roles in relationships. 
• They communicate acceptable and unacceptable behaviors in relationships.
• They are parameters for knowing what to expect in relationships. 
• They are a way that you ask people to show up by upholding your needs.
• They are a way to create clarity. 
• They are a way to feel safe. 

How do I know what my Personal Boundaries are and how do I set them?

• Define them
• Examine experiences and notice where boundaries are lacking
• Connect to the intuitive voice (the feelings, sensations in your body, such as feeling pressure in your chest)

Quick Exercise

1. Think about a past, present, or future experience. Example: How do you feel when you think about, say, seeing an old friend?
2. Does your chest tighten? (Think about your feelings, sensations in your body, thoughts)
3. Is there a feeling of resentment leading up to it? (“Ugh I don’t want to go” could be a related thought)
4. How about during the meeting? Do you feel energized, calm, nourished, or depleted, guarded, and limited?

Types of Boundaries

Physical Boundaries

• The amount of personal space, physical contact, that is most comfortable for you and your preferred timing for physical contact
• Your overall comfort with verbal comments on your appearance, sexuality, etc.
• Your overall comfort with sharing your personal space (apartment, bedroom, office, etc.) with others (including friends, partners, colleagues, etc.), sharing personal digital passwords, etc. 

Mental/Emotional Boundaries

• Your overall comfort with sharing your personal thoughts, opinions, and beliefs with others without changing them to match those of another or insisting that others change to match yours
• Your ability to choose which personal thoughts, opinions, and beliefs, you share with others without feeling it necessary to overshare or attempting to insist that they overshare

Resource Boundaries

• Your ability to exercise choice around where and how your time is spent, avoiding any tendency toward people pleasing, etc. and to allow others to have a similar choice
• Your ability to negate personal responsibility for others’ emotions, avoiding the tendency to play the role of “fixer” or to make others responsible for your emotions
• Your ability to limit the amount of time spent on venting problems on the part of either person

Examples:

Physical: Friend makes jokes about other people’s weight

Change needed: You want them to stop

Mental/Emotional: A friend often emotionally dumps about her ex-boyfriend

Change needed: You want a more reciprocal relationship

Resource: Friend insists on a venue closer to their house than to your dwelling

Change needed: You want to meet at a more fair location for consideration of your driving time

Identify the specific commonly crossed boundaries to identify changes you would like to see. Use the following prompts:

My physical self feels uncomfortable/unsafe when _____________ (friend makes comments about my appearance)

To create space for my physical self to feel more comfortable/safe, I_________ (I will no longer be around people who do this)

My mental/emotional self feels uncomfortable/unsafe when _____________ (my family member makes comments about my new health choices)

To create space for my mental/emotional  self to feel more comfortable/safe, I_________ (I will no longer defend, argue about my personal health choices)

My resources feel  uncomfortable/unsafe when _____________ (my cousin call me at all hours to talk)

To create space for my resources to feel more comfortable/safe, I_________ (I will no longer take those calls)

References:

LePera, Nicole. How to do the Work; Recognize your patterns, heal from your past, and create your self: New York, HarperCollins, 2021

Tawwab, Nedra Glover. Set Boundaries, Find Peace: A guide to reclaiming yourself: New York, TarcherPerigee, an imprint of Penguin Random House LLC, 2021

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What’s hiding in your food? It is a question that has boggled the mind for generations. What was once simply a glance at an easy-to-read list of ingredients has become complex thanks to the addition of food additives. Food additives, despite their widespread use, are detrimental to the health of most people when consumed in the long term. Despite the growing body of research showing that food additives cause more harm than good in many situations, many countries continue to allow them to be used in the food supply. This includes things like artificial sweeteners, preservatives, flavor enhancers, and artificial colors and dyes. Let’s take a look into some of these categories and how they might be affecting your health and the health of your loved ones. 

Food additives are used to improve the taste, texture, color, smell, nutritional value, and shelf life of foods. These all sound like great benefits, right? Wrong! Many of these additives are detrimental to the microbiota that lives within our digestive system. These microbes are responsible for several essential functions including maintaining the integrity and health of the lining of the GI tract, maintaining a healthy immune system, synthesizing hormones, regulating blood sugar, and even protecting against heart disease — our #1 killer in both men and women in the United States.

Artificial sweeteners, also known to some as non-nutritive sweeteners, are one of the most common food additives. They are present in foods marketed for weight loss or as being sugar-free options for those with conditions such as diabetes. They are hundreds of times sweeter than sugar when compared gram for gram. They were once thought to be a healthier option as they were providing all of the taste without the calories or blood sugar spike. This, we now know, is not true. They have actually been shown to impair glucose tolerance when used consistently over time. 

One animal model showed that an 11-week exposure to either saccharin (Sweet N Low), sucralose (Splenda), or aspartame (Equal), was associated with impaired glucose control following this trial. This change in glucose control is a detrimental side effect, especially in those who are looking to use these products as a way to control their blood sugars. Similarly, researchers demonstrated that 8 weeks of exposure to artificial sweeteners equating to 2-3 diet sodas per day disturbed the gut microbiota and resulted in impaired insulin tolerance in rats. What does this mean for us as humans? Drinking diet drinks or sodas regularly may impair the gut microbiome to the point that insulin is not optimally tolerated resulting in issues with blood sugar, weight gain, inflammation, and even conditions such as heart disease and diabetes.

What is a better option for artificial sweeteners? Using natural sweeteners such as honey, maple syrup, and date sugar in moderation have more benefits nutritionally as well as at the biochemical level in the body. These are derived from naturally occurring whole foods and are much easier for the body to process. Stevia is derived from the Stevia plant, but often contains other sugar alcohols, starches, and natural flavors. A recently published study also demonstrated that Stevia, although derived from a natural source, may still disrupt health-promoting intestinal flora. Aim to eat sugars in their whole and natural forms where they are packed with fiber and other vitamins and minerals, such as fruits and vegetables. 

Flavor enhancers are used to magnify the flavor of foods and ingredients to make them stronger and more appealing to the consumer. Monosodium glutamate, also known as MSG, is a common flavor enhancer and is used largely in packaged and processed foods such as broths and flavoring mixes, boullions, and especially in Asian-inspired cooking and dishes. The presence of MSG in the standard American diet (SAD) along with the added fats in processed and packaged foods has shown to be a detriment to the health of those consuming these types of food products. 

MSG increases the savory taste effect of fats in the foods leading to an increased craving and biological want for these foods. Long-term consumption of foods containing MSG can alter a person’s sensitivity to a hormone called leptin. Leptin is the hormone that tells the brain “I’m full”. If sensitivity to this hormone is lost, overeating is bound to happen, and following that weight gain and lifestyle diseases that come along with it. Through its mechanism of action within the body, MSG also increases inflammation, impairs glucose tolerance, increases insulin secretion, and can lead to issues with the liver, kidneys, central nervous system, cardiovascular system, liver, and more. It’s best to steer clear of this additive by limiting processed and packaged foods as much as possible. Choose only packed and processed foods when needed and look for a shortlist of ingredients, all of which you can pronounce/ identify! 

Another major category of food additives is artificial colors (AFCs). Artificial colors are prevalent in almost all processed foods in the United States. They are found in cereals, soups, slices of bread, pickles, coffee creamers — everywhere! There is even one specific dye, Citrus Red #2, that is used specifically to color the skins of oranges. That’s right — they’re even in your fruits! They are heavily used in packaged foods marketed to children as the colors are more appealing to children as well as the parents. Are these artificial colors really that dangerous or are we ok to keep buying the kid’s favorite fruit loops cereal? 

Research has shown that artificial colors and dyes have detrimental effects on both children and adults. They have been shown to alter the gut microbiome and are correlated with issues such as IBS, ADD, ADHD, and more. The link between artificial food colors and gastrointestinal and neurological side effects goes back to the late 1970s and early 1980s. Some common reactions to food colors and dyes can be both allergic (immediate and deadly in nature), and non-allergic hypersensitivity (delayed reaction, non-life-threatening). The link between gut health and the effects of AFCs is somewhat of a ‘chicken or egg’ situation meaning that it is unclear still if the dyes are causing issues with the health of the GI or if weakened integrity of the gut lining allows dyes through and into the bloodstream where they cause immune reactions resulting in negative signs and symptoms. 

One study reported that children who were administered antibiotics early in infancy were significantly more likely to have ADHD-type symptoms than those children in the control group. As we know, antibiotics are great at killing off any bad or unwanted bacteria in the gut. Unfortunately, they also kill off the beneficial bacteria that produce things like neurotransmitters and short-chain fatty acids, absorb vitamins and minerals, and even synthesize some vitamins. 

This is why it is so important to eat a whole foods diet rich in fruits, vegetables, whole grains, nuts and seeds, beans, legumes, and lean meats. This way of eating allows for the microbiome to flourish. Good bacteria feed off of prebiotic fiber found in plant foods. If we take care of these good bacteria, they take care of us! They regulate our hormones including serotonin, melatonin, and insulin. They also play a major role in our immune system — keeping us strong and healthy. And lastly, they aid in weight management and reducing the risks associated with being overweight such as diabetes and heart disease. 

Making the switch to a whole foods diet can be daunting, but it will lead you to a longer, healthier, and happier life! If you are looking to make some changes but don’t know where to start, we are here to help! Contact us to get started on your path to wellness today! Together we can find what’s hiding in your food!

If you have mental or physical concerns contact specialized therapy at 201-488-6678 and contact The Functional Medicine centers for Personalized Care, LLC www.FxMedCenters.com at 201-880-8247.

References

Banerjee, A., Mukherjee, S., & Maji, B. K. (2021). Worldwide flavor enhancer monosodium glutamate combined with high lipid diet provokes metabolic alterations and systemic anomalies: An overview. Toxicology reports, 8, 938–961. https://doi.org/10.1016/j.toxrep.2021.04.009

Gultekin, F., Oner, M. E., Savas, H. B., & Dogan, B. (2019). Food additives and microbiota. Northern Clinics of Istanbul, 7(2), 192–200. https://doi.org/10.14744/nci.2019.92499

Pepino M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & behavior, 152(Pt B), 450–455. https://doi.org/10.1016/j.physbeh.2015.06.024

Rinninella, E., Cintoni, M., Raoul, P., Gasbarrini, A., & Mele, M. C. (2020). Food Additives, Gut Microbiota, and Irritable Bowel Syndrome: A Hidden Track. International journal of environmental research and public health, 17(23), 8816. https://doi.org/10.3390/ijerph172388169

Stevens, L. J., Kuczek, T., Burgess, J. R., Stochelski, M. A., Arnold, L. E., & Galland, L. (2013). Mechanisms of behavioral, atopic, and other reactions to artificial food colors in children. Nutrition reviews, 71(5), 268–281. https://doi.org/10.1111/nure.12023

The post What’s hiding in your food? The Dangers of Food additives first appeared on Specialized Therapy.

The post What’s hiding in your food? The Dangers of Food additives appeared first on Specialized Therapy.

Let’s think about some of our most prized possessions for a moment: our cars. Whether you’re driving around in a Ferrari or a Ford, your car is probably very important to you! We wouldn’t put diesel fuel into a gas-powered engine and expect it to run well, right? If you are not fueling your body with whole foods such as fruits, vegetables, whole grains, healthy fats, lean proteins, beans and legumes, and adequate amounts of water you might be shorting yourself in the vitamin and mineral department. 

Vitamins and minerals, also known as micronutrients, are needed for all processes in the body from bone and tissue formation to the transmission of nerve impulses through the body. Your metabolism and ability to use food as energy are dependent on your body having enough of certain vitamins and minerals to act as catalysts for these millions of internal chemical reactions. Think of your body as one big science fair where all kinds of different reactions are happening all at once in all parts of your body all of the time — cool right?! 

Let’s go over some of our most in-demand vitamins and minerals:

1) Magnesium

Magnesium is the sixth most abundant element on Earth. It is necessary for over 300 biological processes within the human body, yet it’s one of the most common deficiencies affecting approximately 75% of Americans. Adult men need approximately 420 mg/day and women 320mg/day. What does this look like in a day of eating? 

• ½ cup all-bran cereal for breakfast with 1 banana = 126 mg
• 1 cup brown rice with ½ cup cooked frozen spinach and 4 oz salmon = 195 mg
• ½ cup cooked swiss chard with ½ cup chickpeas topped with ½ oz slivered almonds and 3 oz chicken = 263

 → DAILY TOTAL: 584 mg!

If you are focusing on eating a well-balanced diet rich in whole foods you are likely doing well in the magnesium department!

Magnesium is responsible for energy production inside each one of your 30 trillion cells. Responsibilities also include the synthesis of our own antioxidant production which prevents inflammation from building up within our bodies. Antioxidants also fight off cancer cells and prevent free radicals from doing damage to our DNA. Free radicals come from all kinds of places such as foods, environmental pollution, stress, etc. Magnesium is also needed for the structural integrity of bones, teeth, cell membranes, and chromosomes. Finally, cell signaling and cell migration can be affected by a lack of magnesium. 

Symptoms of deficiency include weak bones, muscle weakness, and spasms, gastrointestinal issues, cardiovascular issues such as irregular heartbeats and high blood pressure, migraines, and mental health conditions such as anxiety, depression, panic attacks, irritability, and difficulty concentrating.

Foods that are rich in magnesium: Green leafy vegetables, unrefined whole grains such as oats and barley, nuts, beans (navy, pinto, kidney, and garbanzo), seafood, and chocolate (yes, that’s right). 

Now Trending: If you’ve been on the famous TikTok app recently you might have seen the videos of people putting aesthetically pleasing green chlorophyll drops in their water. Green leafy vegetables contain chlorophyll. Chlorophyll is a pigment that allows plants and algae to trap light at specific wavelengths. At the center of this pigment is a magnesium molecule, hence why green leafy vegetables are such a great source of magnesium! Keep in mind that naturally occurring chlorophyll is fat-soluble, meaning that we can absorb and store it more efficiently. Naturally occurring chlorophyll is changed into a water-soluble form called chlorophyllin to make drops and supplements such as the ones in the videos. To do this, changes are made to the pigment. The magnesium at the center of the pigment is swapped for a copper atom. This is a semi-synthetic form with added sodium copper salts made from chlorophyll. So, what’s the verdict? Chlorophyll drops (AKA chlorophyllin) have some benefits such as they do still boast antioxidant properties. From a nutritionist’s standpoint — food first! With no tolerable upper limit, chlorophyllin drops are likely safe, but in most cases unnecessary. Keep in mind that there is a tolerable upper limit for copper and too much copper can cause issues within the liver. The benefits many people see from adding this to their regimen most likely come from simply drinking more water, not what’s in the water!

 Always consult your doctor before adding a new supplement, especially if you are pregnant or breastfeeding. 

2) Vitamin D

Vitamin D is one of the most underrated components of optimal physical and mental wellbeing. It’s no coincidence that each of the human body cells is equipped with a Vitamin D receptor (VDR) within the nucleus. Vitamin D plays an active role in managing healthy blood pressure, having a strong immune system, building and maintaining strong bones, proper functioning of the nervous system, healthy cell formation, and may even play a role in insulin secretion in humans, although the data is limited. 

Deficiency is common with approximately 1 billion people worldwide considered deficient while 50% of the population is Vitamin D insufficient. Deficiency is generally defined as levels less than 20ng/mL and insufficiency is less than 30ng/mL. Functional medicine doctors and practitioners prefer to see levels within the 50-70ng/mL range. These levels not only prevent disease but also promote wellness and longevity. 

A diet rich in foods such as wild-caught salmon, mackerel, sardines, eggs, and mushrooms will boast good amounts of Vitamin D. We can also synthesize Vitamin D from the sun. Getting enough sun to turn the skin a slight pink color is an indication that the body is making Vitamin D. The sunlight triggers the skin to produce prohormone Vitamin D and it is then sent to the liver to be turned into its active form where it can then be used throughout the body. 

Those with darker skin tones or those who are typically covered when in the sun are at an increased risk for Vitamin D deficiency. This is most commonly seen in those of African American, Latino, and Middle Eastern descent as well as the elderly population. When opting for a vitamin D supplement, look for a Vitamin D3 + K2 for the most bang for your buck! 

3) Selenium

Selenium is a mineral that is often overlooked as well when it comes to feeling your best. This mineral is responsible for the proper functioning of selenoproteins, which regulate antioxidant function, healthy sperm and reproduction, thyroid function, and muscle metabolism. When it comes to feeling your best, selenium is important as the enzyme that converts thyroid hormone T4 to T3 is a selenium-dependent enzyme. 

The thyroid gland is responsible for controlling the body’s metabolic rate, and poor thyroid function can manifest as low energy, weight gain, trouble losing weight, and temperature dysregulation. Those who are deficient are more likely to respond poorly to psychological stressors making this an important mineral for anyone with a high-stress life or anyone with anxiety or depression.

The deficiency of selenium can exacerbate iron and vitamin E deficiency, leading to even more symptoms such as inflammation, low energy, anemia, poor oxygen saturation, and more. Vitamin E and selenium work in complementary interaction with one another, meaning that high levels of one can mask a deficiency in the other. Eating a diet rich in both can ensure proper levels. Selenium is found in organ meats, seafood, grains, brazil nuts, and some plants. 

Brazil nuts definitely give you the most bang for your buck at 989% Daily Value for a serving of 6-8 nuts! Make it a daily habit to have 2-3 and you should be getting more than enough each day. 

Not sure what vitamins and minerals you might be deficient in? Contact us to run a full micronutrient panel and see where you might need a  supplement of vitamins to get you back to feeling your best!

References

Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals health benefits and intake recommendations. Stuttgart: Thieme.

Linus Pauling Institute. (2021) Chlorophyll and chlorophyllin. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

Office of dietary supplements – selenium. (2021, March 6). Retrieved May 22, 2021, from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health first appeared on Specialized Therapy.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health appeared first on Specialized Therapy.

Carbohydrates are often demonized by the media and diet culture as being a source of weight gain. Low-carb diets are more popular than ever. It started with the rise of the Atkins diet in the early 2000s, and by the time that fizzled out the Keto diet came to fame in 2013. Are carbs really the enemy that we have made them out to be? Let’s find out.

Carbs are often avoided by many who are wanting to lose weight. This usually involves skipping processed and simple carbs such as pasta, bread, cookies, cake, donuts — you get the point. However, carbs are virtually impossible to avoid as an entire macronutrient category. They are found in all plant foods including fruits, vegetables, whole grains, nuts and seeds, beans, and legumes. They are also found in dairy products — the only animal food containing carbohydrates in the form of sugars (i.e., lactose). 

Processed carbohydrates are detrimental to our health when consumed on a long-term basis as they often contain high amounts of added sugars, fat, and preservatives. They typically spike blood sugar and over time, erratic blood sugar levels can lead to prediabetes and diabetes, hormone dysregulation, fatigue, weight gain, brain fog, and more. Unprocessed and unrefined carbs in the forms of whole grains, fruits, vegetables, nuts, seeds, beans, and legumes are foods that will digest slowly and allow for a steady supply of energy, avoiding those drastic highs and lows in blood sugar. These foods are typically also rich in fiber as well as carbs.

Let’s look at the 4 different categories of processed foods:

1. Unprocessed or minimally processed foods are slightly altered for the main purpose of preservation without altering the nutritional content of the food. This includes cleaning or removing inedible parts, refrigerating, pasteurization, fermentation, freezing, and vacuum sealing. This category includes many fresh fruits and vegetables, whole grains, nuts, meats, and milk. 
2. Processed culinary ingredients are ingredients derived from a minimally processed food by pressing, refining, grinding, or milling. They are used as ingredients in preparing meals or dishes. Some examples include oils made from seeds, nuts, or plants or flours made from whole grains. These items are typically not eaten on their own.
3. Processed foods are foods that have added salt, sugars, or fats. This includes some canned fruits and vegetables, cheeses, and fresh bread. These foods can be eaten without further preparation and are made from at least 2 or 3 ingredients. 
4. Ultra-processed foods are foods that have the same qualities as processed foods but also have added colors, preservatives, and flavors.  They are more shelf-stable and palatable due to the preservation of tastes and textures through added ingredients. Some examples are chips, cookies, crackers, cereals, lunch meats, and frozen meals. 

Due to the way most food is processed — generally, the more processed the food is, the less of its original benefits it is able to maintain. This includes the loss of vitamins, minerals, and fiber as well as the addition of salt, sugar, fat, preservatives, colors and dyes, and more. 

Food for Thought:

Brown rice is a whole grain that would fall into the unprocessed/minimally processed food category. When brown rice is stripped of the husk, bran, and germ to leave the starchy endosperm we get white rice. This is still a minimally processed food on its own, but when you buy something such as a white rice kit that comes with a spice packet or flavor packet such as Rice-A-Roni, becomes an ultra-processed food. This is a great example of minimally processed food not being the best option and how a minimally processed food can become an ultra-processed food with the addition of a spice or flavoring packet.

Fiber is needed for healthy digestion and elimination. Fiber also acts as a prebiotic; this feeds the good bacteria in our microbiome. Your microbiome is the trillions of bacteria that live in your digestive tract. By feeding these good ‘gut bugs’ they repay us by producing things like:

• Short-chain fatty acids — SCFAs for short, these molecules are vital for maintaining the health and integrity of the gut lining. These are the preferred fuel source for colonocytes AKA the cells that line the inside of your intestines. Unhealthy or weak intestinal walls can lead to issues related to food sensitivities, vitamin and mineral deficiencies, autoimmune diseases, and more.
• Vitamin K — Vitamin K is synthesized within the GI tract, specifically in the large intestine.  Specific bacteria synthesize Vitamin K2 and this vitamin is used in the body for blood clotting and coagulation.
• Vitamin B1— B vitamins are water-soluble, meaning that we do not have the ability to store them within the body as efficiently as fat-soluble vitamins A, D, E, and K. Those of us who are under high stress, taking certain medications, or lacking a diverse diet burn through these B vitamins even faster than usual. Approximately half of the microbes in your microbiome are able to produce thiamin (B1) from scratch using protein building blocks.

How do carbs benefit our mental health? 

Well, some of the most important hormones and neurotransmitters for optimal mental health are also synthesized in the GI. Chemicals such as serotonin (the happy hormone) are synthesized there. The brain and gut have a deep connection that many people do not recognize. There is bidirectional communication between the two through the vagus nerve, immune system, SCFA production, and more. What does this mean? It’s a two-way street. The gut communicates to the brain and the brain to the gut. This is why many people with conditions such as anxiety experience digestive issues. 

If you or someone you know has ever taken medication for depression, there’s a good chance it was as SSRI (selective serotonin reuptake inhibitor). Many people fail to see that without serotonin readily available to reuptake, the patient will get little effect from this medication. Eating a diet rich in complex carbohydrate-rich foods such as fruits, vegetables, whole grains, nuts, seeds, beans, and legumes will feed those good bacteria with fiber and they will benefit you right back.

Sarah’s Story:

Sarah was suffering from anxiety and mild depression and was seeking to try some natural remedies. She had learned about the importance of the microbiome and was looking to focus on this area of her health to help improve her symptoms.  She was taking a high-quality probiotic but saw little improvement.  Upon consulting a nutrition professional, she was guided in switching up her diet to remove processed and ultra-processed foods, inflammatory foods, and foods that came back as reactive on her food sensitivity test. She replaced many of the packaged and prepared foods she was having with unprocessed and minimally processed options. In just a short time she experienced mental clarity, her skin improved, her digestion was better than ever, and overall, she was feeling so much better. By feeding those good ‘gut bugs’ she was able to reap the benefits of the high-quality probiotic because she was not only repopulating with beneficial bacteria but also giving them the food that they want and need to benefit us in return. Sarah now maintains a diet rich in fruits, vegetables, whole grains, lean proteins, nuts, seeds, beans, and legumes. She has seen the value and importance of whole foods, fiber, and taking care of her microbiome through food.

If you are interested in learning more about the interplay between nutrition and mental health, please contact us at 201-488-6678 or visit https://www.specializedtherapy.com/. We look forward to speaking with you!

Bastiaanssen, T., Cowan, C., Claesson, M. J., Dinan, T. G., & Cryan, J. F. (2019). Making Sense of … the Microbiome in Psychiatry. The international journal of neuropsychopharmacology, 22(1), 37–52. https://doi.org/10.1093/ijnp/pyy067

Kazemian, N., Mahmoudi, M., Halperin, F., Wu, J. C., & Pakpour, S. (2020). Gut microbiota and cardiovascular disease: opportunities and challenges. Microbiome, 8(1), 36. https://doi.org/10.1186/s40168-020-00821-0

Putnam, E. E., & Goodman, A. L. (2020). B vitamin acquisition by gut commensal bacteria. PLoS pathogens, 16(1), e1008208. https://doi.org/10.1371/journal.ppat.1008208

Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition reviews, 78(5), 394–411. https://doi.org/10.1093/nutrit/nuz072

The post Are Carbs Good for our Mental Health? first appeared on Specialized Therapy.

The post Are Carbs Good for our Mental Health? appeared first on Specialized Therapy.

By Taylor Groff Functional Nutritionist

COVID-19 has caused an upheaval of life as we know it, with lasting implications that extend far beyond unwavering case numbers and death tolls. The impact of COVID-19 on physical and psychological well-being has proven to be a lasting one. So much so that the aftermath is now called “long-haul covid”.

Besides the mental anguish from social isolation, unparalleled uncertainty, and multiple layers of grief and loss, those suffering from long-haul covid may experience neurological and psychiatric symptoms even if they have no history of a mental health condition. Those with previous psychiatric diagnoses are at an elevated risk for worsening mental health due to increased inflammation, a physiologic manifestation that directly correlates with depression and anxiety (1).

Risk for Neurological and Psychological Symptoms: Long-haul COVID

The Lancet recently published a study of over 200,000 people diagnosed with COVID-19 and found 33% had long-term neurological or psychiatric diagnoses following infection, with 13% receiving their first such diagnosis. Neurological complications include intracranial hemorrhage, ischemic stroke, Parkinson’s disease, dementia, anxiety, and psychotic disorder, with anxiety disorder topping the charts at an incidence of 19% (2).

The constellation of long haul covid symptoms can range from heart palpitations to shortness of breath, brain fog, dizziness, insomnia, fatigue, fever, gastrointestinal discomfort, anxiety, depression, obsessive-compulsive tendencies, delirium, loss of appetite, headache, rashes, joint pain, persistent cough, hair loss, and more (3,5,6,8). There are also reports of reduced exercise and increased sedentary behavior due to concerns about overexertion causing relapse. These concerns stem from reports that suggest reduced lung capacity in hospitalized covid patients (8,9). One study found that lung damage from COVID-19 correlated with reduced pulmonary function until four months following infection (10).

However, it’s worth mentioning that long-haul symptoms following a respiratory tract infection are not exclusive to COVID-19. There is evidence for similar long-term symptoms following pneumonia (5). Like COVID-19, pneumonia risk, symptoms, and severity are related to age and pre-existing conditions like asthma, diabetes, obesity, and heart disease. Those with type 2 diabetes have a 25-75% higher risk of being hospitalized with pneumonia due to the harmful effects of hyperglycemia on the immune system and inflammation (11). Therefore, the combination of metabolic dysfunction increased risk for infection and inflammation is not exclusive or novel to COVID-19. However, neurological and psychological symptoms appear to be more common in patients diagnosed with COVID-19 than influenza or other respiratory tract infections (2).

How Long Will Long-haul COVID Last?

The truth is, we don’t know yet. The unpredictable nature and interindividual variability of long-haul covid symptoms come with many apprehensions. A new study based in the U.K. found that 1 in 20 people with COVID-19 is likely to suffer from ongoing symptoms that last eight weeks or more, and 1 in 50 people suffer from symptoms lasting 12 weeks or more (3). A study in the U.S. found that 35% of people have not returned to their baseline level of health 14-21 days after having a positive covid test (4). Moreover, females have higher reported anxiety and depression symptoms than men despite having lower inflammatory markers (1).

Additionally, there are reports of a 58% to 224% increase in the likelihood of diagnosis with a psychiatric illness two weeks to three months after a positive COVID-19 test with a drop to 5.8% three months post-diagnosis (12). The most common diagnosis was anxiety disorders at 13%, followed by mood disorders at 10%. Insomnia and dementia in adults 65 or older also came at a significantly higher risk.

Moreover, the likelihood of psychiatric illness diagnoses between two weeks and three months post-COVID-19 diagnosis was 18% for less severe cases and 40% for those requiring in-patient ICU treatment (12).

The Asymptomatic COVID-19 Long-haul

There’s a growing concern for people experiencing long-haul covid who aren’t aware of it because they’ve never had a positive covid test (5).  People who tested positive for COVID-19 with less severe sickness exhibit long haul symptoms after the 2-week quarantine period.  The unclear distinction proposes a new set of challenges for doctors to rightfully identify long-haul covid that manifest as physical and psychological symptoms, or if these symptoms are independent of covid that arose from living through such a chaotic time.

We’re here to help

In any case, psychotherapy, proper nutrition, adequate quality sleep, targeted nutrients, relaxation strategies, connection and support, and other interventions are available for those suffering from anxiety, depression, and trauma stemming from COVID-19. As with mental and physical health conditions in general, community, self-care, and healthy lifestyle habits in addition to proper medical treatment can make all the difference in developing resiliency and even post-traumatic growth. To learn more about how Specialized Therapy Associates and Fx Med Centers can support you, call 201-488-6678.

References:

1. Mario Gennaro Mazza, Rebecca De Lorenzo, Caterina Conte, Sara Poletti, Benedetta Vai, Irene Bollettini, Elisa Maria Teresa Melloni, Roberto Furlan, Fabio Ciceri, Patrizia Rovere-Querini, Francesco Benedetti. Anxiety and depression in COVID-19 survivors: Role of inflammatory and clinical predictors. Brain, Behavior, and Immunity. Volume 89 (2020): 594-600,
2. Taquet, M., Geddes, J., Husain, M., Luciano, S., Harrison, P. 2021. 6-month neurological and psychiatric outcomes in 236,379 survivors of COVID-19: a retrospective cohort study using electronic health records. The Lancet. https://doi.org/10.1016/S2215-0366(21)00084-5
3. Sudre, C.H., Murray, B., Varsavsky, T. et al.Attributes and predictors of long COVID. Nat Med (2021). https://doi.org/10.1038/s41591-021-01292-y
4. https://www.cdc.gov/mmwr/volumes/69/wr/mm6930e1.htm
5. https://jamanetwork.com/journals/jama/fullarticle/2771111
6. GreenhalghT, Knight M, A’Court C, Buxton M, Husain L. Management of post-acute COVID-19 in primary care BMJ 2020; 370 :m3026 doi:10.1136/bmj.m3026
7. https://doi.org/10.1016/j.bbi.2020.07.037.
8. gov/citizen-scientists-take-challenge-long-haul-COVID-19
9. Bellan M, Soddu D, Balbo PE, et al. Respiratory and Psychophysical Sequelae Among Patients With COVID-19 Four Months After Hospital Discharge. JAMA Netw Open.2021;4(1):e2036142. doi:10.1001/jamanetworkopen.2020.36142
10. https://www.cdc.gov/dotw/pneumonia/index.html#:~:text=Certain%20people%20are%20more%20likely,and%20people%20who%20smoke%20cigarettes.
11. B. Kornum, M. Nørgaard, C. Dethlefsen, K.M. Due, R.W. Thomsen, A. Tjønneland, H.T. Sørensen, K. Overvad. European Respiratory Journal 2010 36: 1330-1336; DOI:10.1183/09031936.00184209.
12. Taquet, M., Luciano, S., Geddes, J.R., Harrison, P. (2020). Bidirectional associations between COVID-19 and psychiatric disorder: retrospective cohort studies of 62,354 COVID-19 cases in the USA. The Lancet Psychiatry. DOI:https://doi.org/10.1016/S2215-0366(20)30462-4.

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Have you been experiencing difficulty focusing, or been having difficulty with your motivation to do things you used to do or to plan for your future? These executive functioning skills are how our brains help us to set goals, create plans, and to carry out those plans. When we are experiencing a high level of stress, we hit a brick wall and all of those skills stop functioning properly.
With stress, an individual may feel overwhelmed and cannot make decisions, they may experience difficulty with organizing, planning, and getting started. An individual under extreme stress may lose interest in activities, have mood swings, and be unaware or deny poor decision-making.
To regain temporary focus, an individual might want to work on simple problem-solving strategies:
– First, they will need to identify what the problem is.
– Next, they can consider some alternatives and options and create a list of strategies to move forward.
– Next, they can create an effective plan by laying out the steps to that plan.
– Finally, they may consider creating the plan in writing and planning and initiating action for that plan.
Sometimes it is difficult to initiate these steps on your own and we can help guide you through that process. At Specialized Therapy Associates and Fx Med Centers, our therapists and specialists are trained to help guide individuals to carry out these goals and plans.
You may also be concerned about the way you are processing information, and at Specialized Therapy Associates we can evaluate the way you learn information for planning and processing potential. (What does she mean by processing potential?) Some of our evaluations include neuropsychological evaluations, ADHD evaluations, and dementia identification.
If you are interested in an evaluation, you can contact our offices at (201) 488-6678. All evaluations are being conducted virtually at this time.

Author: Jill Caruso, PsyD
Assistant Director, Specialized Therapy Associates
4 Forest Avenue, Paramus, NJ 07652
(201)488-6678

The post Dr. Caruso has advice for Pandemic induced stress first appeared on Specialized Therapy.

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The Food and Drug Administration and World Health Organization have classified heavy metals as toxic to human health because they interfere with normal physiologic function and cause an increased risk for cancer, dementia, neurotoxicity, kidney disease, liver disease, insomnia, emotional instability, depression, and in high enough doses, death (2,3,4).

Babies and children are even more susceptible to the dangerous health consequences of toxic heavy metal exposure because they are growing and developing at a rapid rate. Even low levels of toxic heavy metal exposure are linked to irreversible brain and developmental damage (1).  Research has shown that heavy metal exposure can cause a permanently reduced IQ and an increased risk for criminal and withdrawn behavior in children (1,5).

In November 2019, government officials requested internal documents from seven of the largest baby food and infant formula manufacturers in the U.S. based on studies that found high levels of toxic heavy metals in their finished products (6,7).

The brands under investigation included:

• Nurture, Inc. (makes Happy Family Organic and HappyBABY baby food)
• Beech-Nut Nutrition Company
• Hain Celestial Group (makes Earth’s Best Organic baby food)
• Gerber
• Campbell’s Soup (which makes Plum Organics baby food)
• Walmart (Parent’s choice)
• Sprout Foods, Inc. (Sprout Organic Foods)

Only four of the seven companies in question agreed to cooperate with the investigation (Nurture, Beech-Nut, Hain, Gerber) raising concern that the non-responders may have even higher levels of toxic heavy metals than their competitors.

All responding companies had arsenic, lead, and cadmium present in their baby food. Not all companies tested for mercury, but the ones that did had exceedingly high levels. On top of that, reports showed up to 91 times the arsenic level, 177 times the lead level, 69 times the cadmium level, and 5 times the mercury level allowed under existing regulations by the FDA and EPA.

How does something like this happen? Present-day industrialized food manufacturing processes raise the risk for heavy metal contamination in our food supply (including baby food!) through mechanical processing by means of heavy machinery or leakage from packaging materials (6).

What can you do to protect your child from heavy metal exposure in their baby food? Make your own! Making your own baby food is the best way to have control over your child’s exposure to heavy metals as well as know exactly what is going into their food from start to finish. Steaming fresh, organic fruits and vegetables (ex: apples, bananas, pears, peaches, sweet potatoes, carrots, peas) will retain nutrient quality and composition better than boiling. Puree cooked fruits and veggies with a small amount of water or breast milk until smooth and serve. Don’t add sugar, syrups, or artificial flavorings as these can be harmful to your child’s growth and development as well. Instead, try using cinnamon or mix in pureed sweeter fruits like apples or pears.

If you don’t have the time to make your baby’s food research baby food brands and infant formula that test for the presence of heavy metals, like Cerebelly.

Tune into our next newsletter for part 2 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

Click here to sign up for the newsletter if you haven’t already!

1. https://oversight.house.gov/sites/democrats.oversight.house.gov/files/2021-02-04%20ECP%20Baby%20Food%20Staff%20Report.pdf
2. https://rarediseases.info.nih.gov/diseases/6577/heavy-metal-poisoning#ref_13375
3. Jan AT, Azam M, Siddiqui K, Ali A, Choi I, Haq QM. Heavy Metals and Human Health: Mechanistic Insight into Toxicity and Counter Defense System of Antioxidants. Int J Mol Sci. 2015;16(12):29592-29630. Published 2015 Dec 10. doi:10.3390/ijms161226183
4. https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
5. Pan S, Lin L, Zeng F, et al. Effects of lead, cadmium, arsenic, and mercury co-exposure on children’s intelligence quotient in an industrialized area of southern China. Environ Pollut. 2018;235:47-54. doi:10.1016/j.envpol.2017.12.044
6. Vella C, Attard E. Consumption of Minerals, Toxic Metals and Hydroxymethylfurfural: Analysis of Infant Foods and Formulae. Toxics. 2019;7(2):33. Published 2019 Jun 8. doi:10.3390/toxics7020033
7. Gardener H, Bowen J, Callan SP. Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. Sci Total Environ. 2019;651(Pt 1):822-827. doi:10.1016/j.scitotenv.2018.09.026

The post Toxic Heavy Metals in Baby Food – What To Do! first appeared on Specialized Therapy.

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What is a Health Coach and How Can They Help Me?

You may have heard of health coaches, but not really know much about what they do and what the benefits are of working with one.

A health coach is different from other providers you may encounter. A coach does not diagnose, treat, or prescribe. A coach is a partner, someone to support and guide you toward optimal health and wellbeing.

A health coach will:

• Assist you to identify your vision and priorities
• Explore your strengths, values, and dreams
• Focus on the present and the future
• Support you to achieve the goals that matter most to YOU

A health coach will not:

• Tell you what to do or give you all the answers
• Focus on what’s wrong or what needs “fixing” (you’re not broken)
• Set the agenda and determine what you need to work on
• Analyze your past, resolve traumas, or manage a crisis

Why Should I Consider Health Coaching?

Working with a coach helps you get from where you are to where you want to be. Health coaching focuses on the “whole person” and is customized to your particular goals and unique needs. There are no one-size-fits-all approaches.

Topics that are commonly addressed in health coaching include, but are not limited to:

• Making healthier food choices
• Managing stress
• Optimizing sleep and energy balance
• Incorporating more physical activity
• Work-life integration
• Self-Care – such as making time for things that bring you joy

Making small, gradual changes over time can yield significant results. Partnering with a health coach can positively impact your body, and mind, and help you take your health to the next level.

To learn more about our health coaching services or sign up for a FREE consultation with our health coach, call 201-488-6678.  Our partners at FxMed Centers, offer the best-in-class integrative health coaches.

By Anna Sandbank, LCSW, INHC, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

The post A Health Coach and You: How can they Help You. first appeared on Specialized Therapy.

The post A Health Coach and You: How can they Help You. appeared first on Specialized Therapy.

The Coronavirus (COVID-19) has had an affect on the mental health of adults, children, and teenagers. Socialization with friends and peers has been limited because of the quarantine, causing many teenagers to feel isolated and withdrawn. Now that teenagers are returning to school, the affect of COVID-19 on their mental health is even more apparent. Many activities including sports have been postponed or cancelled. Students are unable to socialize with their friends at school due to safety precautions, and some schools remain all-virtual during this time.

Many of these changes can cause teenagers to appear sad, down, disappointed, and angry or irritable. If your teenager’s mood has changed, you may be wondering how to tell the difference between sadness and clinical depression. It is valid to  have concerns about your child’s mental health during this stressful time.

 Signs and Symptoms of Depression in Teens

1. Social isolation and withdrawal. Be aware if your teen has started to isolate from family, friends and peers.
2. Negative self-talk and self-criticism. Listen to what your teen is saying. If they are making negative self-statements such as “I’m a failure,” “Everything I do is wrong,” or “I’m useless,” this could be a sign of depression.
3. Hopeless self-talk. Similarly, be aware if your teen is making hopeless statements such as “What’s the point” or “I just can’t do this anymore.”
4. Academic changes or decline. Another sign of depression may be a decline in academic performance.
5. Physical complaints, such as headaches and stomachaches, can be connected to depression.
6. Increase in reckless behaviors, including substance use. Teenagers who struggle with mental health disorders may be more likely to self-medicate using substances or engaging in other impulsive behaviors.

Talking to Your Teen About Mental Health

1. Validate, Validate, Validate. It is important to let your teenager know that you can understand things have been hard. Let them know that if you were in their shoes, you might feel the same way. Express your love, care and concern.
2. Ask them how they are feeling. Don’t make assumptions about what your observe. Encourage your teen to use ‘feeling words’ such as  ‘sad,’ ‘mad’ or ‘worried.’
3. Stick to the facts and be specific. Let your child know what symptoms and behaviors concern you. Ask them if they have noticed the same concerns. You can also ask them what they think about a particular concern (i.e. ‘I noticed your grade went from an A to a C, what do you think is going on there?’).
4. Let your child know that you want to speak to them, and choose a day and time together. This can allow them to feel they are participating in the conversation, and can also help them feel more prepared for a conversation.

 Getting Help and Support

Helping your teenager get help and support can be an important part of showing your care for them. Teenagers may want to speak to an objective person about their problems, such as a therapist or counselor. You can explore support services at your teenager’s school, such as school counselors or a Student Assistance Counselor (SAC). It can be very helpful to find a therapist for your child to speak to as well. Keep in mind that if you have safety concerns for your child, or if they are making statements about self-harm or suicide, then it is recommended for you to bring your child to a local emergency room to keep them safe.

PerformCare NJ offers a list of treatment resources and support resources for youth, parents and caregivers. You can visit their website here: PerformCare NJ Resources

The New Jersey Hopeline is a 24/7, confidential peer support and suicide prevention hotline. Hotline specialists can provide youth and family with resources and referrals for additional help during a challenging time. The phone number is 1-855-654-6735.

2nd Floor Youth Helpline is a 24/7 helpline available to youth ages 10-24, to provide support and to help come up with solutions to problems. 2nd Floor can be reached by phone or text message at 1-888-222-2222.

If you would like more information about therapy treatment services for your teenager, or for family therapy, please contact Specialized Therapy Associates at (201)-488-6678 to make an appointment. You can also visit us online at Specialized Therapy.

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