In a recent Mind Body Green training course, Dr. Robert Rountree shared his insights into the endocannabinoid system (ECS), a critical yet often overlooked aspect of our physiological functioning. The ECS, a complex cell-signaling system identified in the early 1990s, plays a key role in maintaining the body's homeostasis by regulating mood, memory, pain sensation, appetite, metabolism, and more. Dr. Rountree's experience in Colorado, a pioneer in legalizing medical marijuana, has allowed him to witness firsthand the benefits of nurturing the ECS to manage chronic conditions.
Activation of the ECS receptors, found throughout the body including the nervous system and the digestive tract, has far-reaching effects on our health. These receptors support various bodily functions, from neurotransmission and neurogenesis to managing stress responses and influencing our fight or flight mechanisms. Through his training, Dr. Rountree emphasized the system's adaptogenic nature, capable of down-regulating or up-regulating neuronal excitability to maintain equilibrium within the body.
Dr. Rountree also shared practical advice on how to support the ECS through diet and lifestyle changes. He highlighted the importance of consuming fatty acids, dietary phytocannabinoids from foods like dark chocolate, black pepper, and hemp products, and engaging in stress-reducing practices such as meditation and mindful movement. This holistic approach not only contributes to a balanced ECS but also enhances overall wellness, illustrating the significant impact of the ECS on our physical and mental health.
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At a recent weight loss summit, discussions highlighted the impactful work of Dr. Susan Roberts on achieving sustainable weight loss through the idiet plan. Dr. Roberts, a Senior Scientist, delves into utilizing our body's natural food drives for successful weight management, emphasizing the importance of understanding our innate desire for eating, variety, familiar foods, and high-calorie options. By strategically embracing these drives, individuals can significantly control their environment and diet, aiding in long-term weight loss.
Dr. Roberts suggests practical methods to align our eating habits with these natural drives, such as consuming a balanced mix of macronutrients to curb in-between meal snacking and setting up our environment to avoid temptation by limiting access to high-calorie foods. Highlighting the power of variety in our diet to satisfy nutritional needs and curb excess eating, she also brings attention to strategic food substitutions and the significance of high fiber intake for metabolic advantages, thus integrating simple but effective changes into daily eating routines.
Moreover, Dr. Roberts' research underscores the importance of making small, sustainable changes towards healthier foods that our brains can learn to prefer, aiding in the rewiring of our taste preferences and reward system. Her insights into the ineffectiveness of relying solely on exercise for weight loss, the role of stress on hormonal balance, and the necessity of variety and calorie management in our diets offer a holistic approach to achieving a healthier weight and lifestyle. These strategies not only promote weight loss but also contribute to a broader understanding of holistic wellness and the tangible steps individuals can take towards it.
Read more...We have more than 20,000 genes in the body which hold the instructions for producing the proteins that perform every single function in the body.
Certain genetic variations affect the nerve cells of the brain, can alter nerve growth and neural circuitry in ways that can predispose us to mental health challenges like anxiety. These genes can also affect the levels of neurotransmitters, the chemical messengers that cells use to communicate.
Genetics research into twins has revealed that both anxiety and the traits that predispose us to anxiety, for example, are highly inheritable.
While there does not appear to be a single gene that contributes to anxiety, there are several genes and their variants under investigation for their potential to work together, essentially increasing the or decreasing the likelihood that we will be affected by anxiety.
SLC6A4 - One gene in particular that has shown a slightly increased link for social anxiety disorder risk is the serotonin transporter gene called SLC6A4 gene. This gene codes for the serotonin transporter (SERT) and stops serotonin activity by transporting serotonin back into the brain cells that release it. An entire class of anti-depressant medications, known as SSRI or serotonin reuptake inhibitors work by blocking this regulation. Several conditions have been linked to SLC6A4 genes including:
Autism Spectrum Disorder
ADHD
Anxiety
OCD
Schizophrenia
Depression
Drug Dependencies
Cardiovascular disease
Mutations of the SLC6A4 Gene have been shown to affect the rate of serotonin uptake and can contribute to SIDS (sudden infant death syndrome), aggressive behavior, Alzheimer's Disease patients, and those susceptible to depression or have experienced trauma.
GLRB (Glycine Receptor Gene B)- There are four variants of this gene associated with increased risk for anxiety. Researchers believe these variants may cause the brains fear center to be over-reactive.
OXTR- Changes to the Oxytocin receptor gene involved in emotional regulation has also been linked with anxiety disorder. This gene codes for the oxytocin receptor which mediates the levels of oxytocin, commonly referred to as the love hormone. Oxytocin plays important roles in emotional bonding, social behavior, mood, stress, empathy. Oxytocin is released during childbirth and lactation to facilitate the bonding between mother and child. It is believed that polymorphisms may influence social interactions and relationships.
Oxytocin is one of the main neurotransmitters responsible for inhibiting the fear center in the amygdala. The more oxytocin activity we have, the better protection against stress, fear and anxiety, because it counteracts the parts of the brain that respond to stress signals. There are two main factors that determine how sensitive we are to negative moods, one is the sensitivity of the amygdala- the larger and more active the amygdala, the more easily it will be triggered into negative moods. The second factor that impacts our sensitivity to negative experience is the amount of oxytocin receptors in the brain. The more oxytocin activity, the less susceptible we will be to negative moods and emotions.
The OXTR gene plays a role in both of these factors. The gene itself codes for oxytocin receptors which allow oxytocin to shape and control how the brain processes information. So, this gene determines how many receptors we have for oxytocin. Secondarily, because oxytocin suppresses amygdala activity, this gene also affects the sensitivity of the amygdala.
While these genes may increase our susceptibility to stress-induced mental health conditions, carrying a specific genetic mutation is not a death sentence.
We used to think, carrying a genetic mutation meant we were destined to a life of dysfunction, but through the field of epigenetics, we now recognize that it is both nature and nurture that influences the activity of the gene. While a genetic encoding may increase our propensity for a certain condition, it is ultimately lifestyle which determines how the gene will respond the environment.
Stress management and self-care are necessary elements to ensure the cooperation of our genes, whether mutated or not.
Self-care activities like exercise, yoga, breathwork and meditation give the body and mind some time to slow down and self-repair.
Positive relationships, massage, a hug, cuddling up with your love on the couch, these are all things that can influence our genes respond to stress by increasing oxytocin which counters the negative effects of cortisol.
While there are genetic tests that can help us determine our propensity for a condition, lifestyle changes are the only way we can influence what those genes are doing.
1. Diet - Everything starts in the gut, if the gut does not get the raw materials required to do all the things, then it will prioritize life over other functions. This means if we aren't giving ourselves all the necessary vitamins and minerals for the body to create all the neurochemicals and proteins that do all things our body does, we will more likely experience the negative effects of our lifestyle, regardless of what genes we carry.
2. Exercise- I talk about this a lot. Exercise is necessary to move the energy created by the stress chemicals. Think about something that causes you stress, you may be familiar with the rush of adrenaline and cortisol that causes your heartrate to beat faster and your breathing to get shallow and your pulse to quicken. Without expending that energy, it has no where to go, think of it as a corrosive chemical in the body, just waiting to be emptied out. All you have to do is expend the energy. Take a walk, dance it out, life weights, do yoga, whatever you have to do to move that corrosive energy out of the body. Remember, that cortisol is catabolic by design, meaning it breaks the body down quickly in order to get fast energy. Muscle is quickly broken down to make energy. Do your body a favor and give your mind a break with some routine movement. Think of it as routine maintenance.
3. Massage is such a relaxing way to get into your body. The gentle strokes of a massage can activate oxytocin, the love hormone that counteracts the negative effects of stress.
If you are interested in decoding your own genetics and deciphering your own genetic risk of stress related mental health conditions or any other condition, contact me today to discuss your Precision health package.
If you need support reaching your health goals, contact me to see how health coaching can help you.
Join us for the Meditate for Your Memory Challenge, hosted by the Alzheimer's Research Foundation! This free Kirtan Kriya Yoga Meditation will support brain longevity and prevent degenerative brain diseases. Kirtan Kriya has been shown to improve energy and stamina, reduce anxiety and stress, enhance self-esteem, and improve overall psychological wellbeing. By mitigating the effects of chronic stress on cognition, this meditation has the potential to reverse memory loss and reduce Alzheimer's disease risk. Whether you're a beginner or experienced, come and experience the amazing benefits of Kirtan Kriya with us. The challenge is entirely free and can be joined from the comfort of your own home. Sign up now and kickstart your year with renewed energy and focus.
Read more...n the realm of health research, few names shine as brightly as Dr. Dean Ornish and Dr. Caldwell Esselstyn, pioneers who have revolutionized our understanding of the power of lifestyle changes in combating heart disease. These trailblazers have effectively challenged long-standing medical norms and demonstrated the transformative potential of comprehensive lifestyle programs on heart health. Their work provides a beacon of hope for millions suffering from cardiovascular diseases, showcasing a natural path to wellness that diverts from traditional medicinal approaches.
Dr. Dean Ornish, in particular, has etched his name in medical history as one of the first to unveil the remarkable ability of comprehensive lifestyle changes to reverse years of plaque buildup in the arteries. Dr. Ornish's meticulously designed trial for patients grappling with advanced heart disease yielded results that were nothing short of groundbreaking. His study illuminated the fact that a comprehensive lifestyle program could indeed reverse heart disease, a concept that was revolutionary at the time.
Participants in Dr. Ornish's program who shifted from a diet rich in animal fat to a whole-food, plant-based regimen, and who also incorporated regular physical activity, robust social support, and stress management techniques into their daily routines, experienced an astounding 91% decrease in angina attacks in merely a few weeks. Furthermore, these patients displayed notable improvements in stress test performance and showed signs of increased coronary blood flow, signaling significant strides in their journey to heart health.
On a similar trail of discovery, Dr. Caldwell Esselstyn has contributed immensely to our understanding of the heart-healthy benefits of a plant-based diet that eschews added oils, nuts, and avocados. Through his rigorous study, Dr. Esselstyn not only documented the reversal of coronary lesions in participants but also observed enhancements in sexual function, improved stress test outcomes, and a reduction in hospital visits among those who adhered strictly to his recommended diet. His findings underline the fact that diets free from added oils can rapidly rejuvenate the lining of the arteries, presenting a pivotal step in the fight against cardiovascular diseases.
The compelling evidence brought to light by these studies underscores the efficacy of plant-based diets and comprehensive lifestyle modifications in the realm of heart health. The work of Dr. Ornish and Dr. Esselstyn indicates that such approaches not only halt the progression of heart disease but can, in fact, reverse the damage wrought by years of unhealthy living. This revelation heralds a paradigm shift in the treatment and management of heart disease, emphasizing prevention and lifestyle overhaul as key components of effective heart care.
By advocating for a whole-food, plant-based diet, regular exercise, stress management, and the nurturing of social connections, Dr. Ornish and Dr. Esselstyn have laid the groundwork for a holistic approach to heart health that capitalizes on the body's inherent ability to heal itself. Their pioneering work is not merely a testament to the potential of lifestyle changes in reversing heart disease but also serves as a guiding principle for those seeking to lead a heart-healthy life.
The implications of their research are far-reaching, offering tangible hope and a clear direction for individuals at risk of or suffering from heart disease. It challenges the pharmaceutical-centric paradigm of heart disease treatment, advocating instead for a more natural, side-effect-free method grounded in dietary and lifestyle adjustments. By adopting the principles espoused by Dr. Ornish and Dr. Esselstyn, individuals have the power to reclaim their heart health and, by extension, their overall well-being.
In conclusion, the pioneering work of Dr. Dean Ornish and Dr. Caldwell Esselstyn in the field of heart health research cannot be overstated. Their relentless pursuit of knowledge and their unwavering belief in the body's capacity for self-repair have gifted us with invaluable insights into the mechanisms by which heart disease can be reversed. As society moves forward, their legacy serves as a testament to the transformative power of food and lifestyle as medicine. It is a clarion call for us all to embrace the principles of a plant-based diet and comprehensive lifestyle changes as a means to a healthier, fuller life free from the shackles of heart disease.
