Can living at high altitudes can increase your depression?

Can living at high altitudes can increase your depression?

Emerging research reveals that higher-altitude living contributes to a higher risk for depression and suicide. While studies continue to look into the mechanisms behind this trend, it’s clear a variety of factors come into play. From the unique effects that altitude has on the brain to social and psychological aspects of life in the high country, many of these factors are influenced by your lifestyle and dietary choices.

In the United States, the highest suicide rates are in the intermountain area — in particular, Arizona, Colorado, Idaho, Montana, Nevada, New Mexico, Utah, and Wyoming. Wyoming comes in first with two times the national suicide average, and the other states on this list consistently score in the top ten nationwide.

Resort town life: A recipe for desperation and impulsiveness?

While some studies reveal physiological factors behind the altitude-linked descent into suicidal depression, the experts say social, economic and cultural factors can also play a role.

Mountain community is transient by nature. The mountain resort-town life revolves around two seasons: winter and summer. Ski season and summer tourist season are the main busy times separated by two off-seasons that locals like to call “mud season.”

During mud season, while everything is either buried in spring snowmelt or autumn rain, the tourists disappear, locals have little to no income, and one’s sense of displacement, isolation, depression, and uncertainty can increase dramatically. Having to make it through this tough time twice a year, every year can cause high levels of stress and depression. Schedule a FREE 15-Minute Consultation with Dr. Celaya.

Social isolation. These remote communities are spread far apart, breaking up the interconnectedness that people have in more populated areas. In addition, many residents come and go during “mud season,” making it hard to develop strong social bonds. This undermines the creation of the well-established intergenerational relationships, deep social connections, and the resulting support systems known for supporting mental health and stability.

Financial struggle and uncertainty. When we think of resort towns, we think of enjoyment and freedom surrounded by natural beauty. However, the reality for many residents is a life of working two to four jobs during tourist season, the twice-yearly mud-season of unemployment, unaffordable housing that changes frequently, and constant financial worries. This puts enormous stress on individuals, families, and relationships.

Party culture and substance abuse. Resort towns are notorious party towns, and the use of alcohol and other drugs is more prevalent. According to Mental Health America, substance abuse is likely a factor in half of all suicides, and the lifetime rate of suicide among those with alcohol problems is three to four times the national average.

Altitude’s effect on the brain may increase suicide risk

A recent Harvard study analyzed previous studies linking life at higher altitudes to increased risk of depression and suicide.

While more than 80 percent of US suicides occur in low-altitude areas, that’s because most of the population lives near sea level. Adjusted for population distribution, suicide rates are almost four times higher at high altitude versus low altitude.

A possible physiological explanation for this trend has been considered: Chronic hypobaric hypoxia, or low blood oxygen, might alter serotonin and dopamine metabolism in the brain as well as negatively influence how energy is transferred in cells and tissues.

Lowered serotonin production. Studies also show high altitude reduces serotonin levels, which is associated with mood and anxiety disorders. And the higher you go, the greater your risk for suicide.

In fact, Salt Lake City residents have a 30 to 40 percent higher risk of suicide just based on their altitude compared to those at sea level. Nearby Alta and Snowbird — both ski resort towns — have a suicide rate two times that of the national average.

Raised dopamine production. On the other hand, altitude increases the production of dopamine, the brain neurotransmitter associated with pleasure-seeking and risk-taking.

This is complicated by the fact high altitude living attracts outdoorsy risk-takers who may already have increased dopamine levels that make them prone to the impulsivity associated with suicide.

Support your mental health with dietary and lifestyle measures

While we need more research into the altitude-suicide connection, it’s clear that high-mountain living presents many challenges to mental health. If you live in a high-altitude location, be aware of the factors below to see if your risk for depression and suicide may be higher.

Symptoms of impaired serotonin activity:

  • Loss of pleasure in hobbies and interests
  • Feelings of inner rage and anger
  • Feelings of depression
  • Difficulty finding joy from life pleasures
  • Depression when it is cloudy or when there is lack of sunlight
  • Loss of enthusiasm for favorite activities
  • Not enjoying favorite foods
  • Not enjoying friendships and relationships
  • Unable to fall into deep restful sleep

Symptoms of high dopamine activity:

  • Agitation
  • Anxiety
  • Impulsiveness
  • Heightened cognitive acuity
  • Hedonism
  • High libido
  • Hyperactivity
  • Insomnia
  • Mania
  • Paranoia
  • Lack of self-control

Anti-inflammatory diet to support brain health. Ongoing research reveals a strong link between brain inflammation and various depressive disorders. Support your body’s ability to quell inflammation with a diet free of common allergens and reactive foods.

Symptoms of blood sugar dysregulation. Imbalances in blood sugar can be at the root of many mood issues.

Signs and symptoms of low blood sugar include:

  • Increased energy after meals
  • Craving for sweets between meals
  • Irritability if meals are missed
  • Dependency on coffee and sugar for energy
  • Becoming lightheaded if meals are missed
  • Eating to relieve fatigue
  • Feeling shaky, jittery, or tremulous
  • Feeling agitated and nervous
  • Poor memory, forgetfulness
  • Blurred vision

Signs and symptoms of high blood sugar include:

  • Fatigue and drowsiness after meals
  • Intense cravings for sweets after meals
  • Constant hunger
  • General fatigue
  • Waist girth equal to or larger than hip girth
  • Craving for sweets not relieved by eating them
  • Frequent urination
  • Increased appetite and thirst
  • Difficulty losing weight
  • Trouble falling asleep

Support your stress response with adrenal adaptogens and phosphatidylserine.

  • Panax ginseng
  • Ashwagandha
  • Holy basil leaf extract
  • Rhodiola
  • Boerhaavia (Punarnava)
  • Pantethine (B5) and B vitamins
  • Phosphatidylserine liposomal cream that delivers 2000mg per day

Moderate your caffeine intake. Caffeine can stress your adrenals, making it harder to cope with high stress.

Support serotonin levels with 5HTP (a serotonin precursor) or L-tryptophan.

Support brain bioenergetics with creatine.

Use moderate exercise to manage stress levels and support brain health.

Stress management practices such as meditation, chi gong, and yoga help to moderate stress and relieve depression.

Actively build community and social connections by joining a volunteer group, drama club, book club, or other organization.

Know the signs of increased social isolation in yourself and loved ones.

If you have substance abuse issues, please contact my office for a referral for assistance.

Check for deficiencies in vitamin D, B2, and iron, all of which can affect mood.

High altitude life has many joys and benefits, and it doesn’t have to be a recipe for depression disaster. To learn more about how you can support your well-being while living at altitude, please contact my office.

For emergency help, contact the National Suicide Prevention Hotline at 1-800-273-8255 or suicidepreventionlifeline.org.

If you feel that something is wrong, and your doctor is just not getting to the bottom of it, schedule a FREE 15-Minute Consultation with Dr. Celaya.

Target gut microbiome for osteoarthritis and joint pain

Target gut microbiome for osteoarthritis and joint pain

Osteoarthritis, or degenerative joint disease, is the number one cause of disability in the US, afflicting 31 million people. Until now, treatment strategies have been aimed at pain relief but not the inflammatory factors driving it.

However, new research shows that improving the gut microbiome — the community of bacteria that live in your gut — through prebiotic fiber may be the key to not only reducing the pain of osteoarthritis but also curbing the inflammation.

Inflammation drives the arthritis of obesity

Obesity is a key risk factor for developing osteoarthritis. While it has been long been thought this is due to the extra weight overloading the joints, the new findings suggest it’s more likely linked to inflammation caused by shifts in an “obesity-prone” gut microbiome profile.

In the study, obese, arthritic mice showed less beneficial Bifidobacteria and an overabundance of inflammatory bacteria. The harmful bacteria caused inflammation throughout their bodies, leading to rapid joint deterioration.

However, when researchers fed the mice a nondigestible prebiotic fiber called oligofructose (a type of inulin), it shifted their gut microbiome to reduce inflammation protect from osteoarthritis despite no change in body weight.

This research suggests a new approach to treating osteoarthritis with a focus on gut microbiome and inflammation. You can learn more by having a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

Prebiotics feed your gut bacteria

The effect of gut bacteria on arthritis pain is only one reason to improve your gut microbiome. It also helps your immune system, brain function, mood, and more. Systemic inflammation, regardless of obesity, is at the root of many chronic health disorders, including autoimmunity, heart disease, cancer, and more.

While probiotics — bacteria that line your digestive tract, support your body’s absorption of nutrients, and fight infection — have received a lot of notice in recent years, prebiotics are only now getting the press they deserve.

Prebiotics are non-digestible carbohydrates that serve as food for the bacteria (probiotics) in your gut. They come in the form of dietary fiber supplied by the fruits and vegetables you eat.

Prebiotics pass through the small intestine undigested. Once they reach the colon, gut bacteria consume them for fuel and create byproducts, such as vitamins and short chain fatty acids, valuable to human health.

Strong sources of prebiotics include all vegetables but especially:

  • Garlic
  • Jerusalem artichokes
  • Jicama
  • Dandelion greens
  • Onions
  • Peas
  • Broccoli
  • Brussels sprouts
  • Fruits
  • Beans

Prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.

Support plentiful SCFA for proper immune function

The short chain fatty acids (SCFAs) gut bacteria produce are essential to dampening the inflammation implicated in obesity and osteoarthritis.

One of the most important SCFAs is called butyrate. To increase butyrate and other SCFAs:

  • Eat abundant and varied fruits and vegetables daily — 7 to 9 servings is recommended.
  • Eat probiotic-rich fermented and cultured foods such as kimchi, sauerkraut, and coconut water kefir.
  • Take SCFA-supporting supplements such as Saccharomyces boulardii, Lactobacillus sporogenes, and DDS-1 Lactobacilli acidophilus.
  • Take arabinogalactan, a compound made up of protein and sugar, which is helpful for immune support and SCFA production.

Intolerance to gluten, dairy, or other foods also provokes joint pain

Joint pain can also be driven by immune reactivity to certain foods.

Two of the most common inflammatory foods are gluten and dairy — prevalent in most people’s diets. When a person with gluten sensitivity eats gluten (not just wheat, but gliadin, glutenin, and transglutaminase proteins in other grains), the immune system jumps into action, releasing pro-inflammatory signaling cells. This leads to systemic inflammation affecting the body’s organs and soft tissue, including the joints and even the brain. A similar process happens for those reactive to dairy.

Some people find vegetables in the nightshade family cause pain and inflammation in their joints. These include eggplant, potatoes (but not sweet potatoes or yams), peppers, tomatoes, tomatillos, hot pepper products (cayenne, Tabasco, etc.), and pepper-based spices. Simply removing nightshades from the diet has brought relief from joint pain for many, especially those with rheumatoid arthritis.

Gluten, dairy, and nightshades are common reactive foods, but there are more on the list. An anti-inflammatory diet is a great tool for dampening pain and inflammation while helping you determine your immune reactive foods.

Another way to find out which foods are inflammatory for you is through a food sensitivity panel.

Chronic pain can create vicious cycles both in the immune system and in the brain that perpetuate even more pain. Fortunately, through dietary measures and nutritional support, we can unwind these vicious cycles.

If you want to know more about your joint pain, schedule a FREE 15-Minute Consultation with Dr. Celaya.

How can you make yourself like to exercise?

How can you make yourself like to exercise?

 

When done properly, exercise can help you go a long way, provided you’ll perform your routine correctly. Aside from giving you numerous physical benefits, did you know that it can also provide you with adequate emotional and psychological benefits that can help you in the long run? Read on to know more about this.

How does exercise aid in positively changing the behavior of someone?

One study stated that regular exercise can help control eating behaviors by suppressing the appetite. The body does this by releasing hormones that are closely related to satiety. As a result, you have a reduced urge to eat more. This mechanism works in a similar fashion, as far as the general feeling of well-being and the motivation levels are concerned. Instead of having the satiety hormones released, the body releases the “happiness hormone” to elicit this effect.

Exercise can provide you with benefits that are both, directly and indirectly, related to behavioral change.

Who wouldn’t want to enjoy anything that can help you a lot in the long run? Of course, most of us do. However, keep in mind that you can only reap the benefits with constant dedication to exercise. It may be hard to figure out how to be motivated at first, but you will eventually get the hang of it.

These are just some of the nice benefits you can get from exercising regularly:

  • This promotes a healthy weight, or at least help you get closer to your ideal one.
  • It promotes strong bones and muscles.
  • Exercise helps improve your heart function.
  • It aids in improving your mental health by supplying your brain with happy hormones called endorphins.
  • Furthermore, exercise can provide you with behavioral benefits as explained below.

Are there are any specific types of behavior that exercises can change?

In general, you can change a lot of unpleasant behaviors just by clocking in on some simple calisthenics or sweat-inducing activities. Some of the typical behaviors that exercise can somewhat alter include the following:

  • Cigarette smoking
  • Alcoholism
  • Depressive behaviors
  • Binge eating
  • Lack of motivation
  • Disregard for need to organize things

Numerous studies support the potential of various types of exercise in positively altering the behavior of a person, and vice versa.

In one of the studies, self-monitoring systems are used to observe how various behavioral modification techniques may vary among the systems. Some of the behavioral areas assessed include sedentary behaviors, sleep, and exercise. The respondents were asked to participate in the study for a one-week period.

The research concluded that these self-tracking systems help improve the patterns and behaviors in relation to sedentary behaviors, sleep, and physical activities like exercise. However, there is still no result to show that these same tools can help improve the behavior of people beyond this period.

In another study, the investigators tackled the effect of morphine and exercise on the genetic expression in the hippocampus of rats. Hippocampus is a part of the limbic system in your brain. The hippocampus of a rat is somewhat similar in a sense that both types are responsible for the general behavior.

The researchers eventually came up with the findings that regular exercises, regardless of the intensity, helps activate the rewarding aspect of the brain. Aside from that, this activity also encourages higher levels of activity from the hippocampus, thus further promoting the habit of exercising regularly.

In a semi-structured interview-based descriptive study, the experts had the chance to correspond with 12 elderly individuals who are at least 75 years old. For this research, the investigators probed more on the respondents’ perceived benefits and general activities related to regular exercise. Physical therapists were asked to incorporate exercises in the respondents’ usual activities.

After the study period, the experts concluded that exercises helped them see their potential of being stronger. Furthermore, they felt hopeful that this additional set of activities can help them have extended lives.

Are there any specific types of exercises that I need to perform to facilitate positive behavior change?

Actually, you can perform most types of exercises to achieve positive behavior change. You just have to make sure that the activity:

  • is safe
  • can help consistently raise your heart rate
  • is not too lax or too difficult
  • is performed at least 30 minutes at a time
  • is mostly enjoyable for you

If I want to exercise, do I have to do anything else to get going?

Adequate preparation is very important before starting exercises. Preparation should not only include the physical aspect but also other parts of your personality like the mental and psychological aspects. Here are just some helpful tips to prepare for your exercises:

  • Come up with a plan. One study shows that your purpose or intent can be sufficient to change your behavior towards exercise. This would mean you should formulate your goals, both short-term and long-term.
  • Another thing that will perfectly work with your goals is your perception of controlling your behavior. This just means that you must believe in your plans and goals.
  • In relation to these, your general outlook towards your goals and how to reach them can help decide if you’ll go that far. Do you see the activities as helpful or useless, boring or exciting? The way you see things can make a big difference!
  • If you want to make a difference, experts show you must perform strenuous physical activities at least 150 minutes a week if you’re going for moderate intensity activities. If you prefer vigorous levels, you should target at least 75 minutes a week.

There are many reasons why different people resort to various forms of exercises. While some of you may want to get started due to health reasons, it’s also perfectly understandable if you prefer to do it just for the happiness hormones. Whatever your motive is for getting into the groove, just remember never to overdo it, and have fun!

If you’d like to know more about your health and detoxification diets, you can schedule to become a new patient or a free consultation.

 

Does Meditation help High Blood Pressure?

 

High blood pressure, also known as hypertension, is the heightened pressure of the blood that is pumped through the arteries. This condition usually has no warning symptoms or signs. People typically do not even notice that they already have the condition. Over the course of a prolonged period, the constant increased pressure can cause accumulated damage that manifests first in your circulatory system then spreads to the rest of your body parts. Fortunately, there are ways to help regulate this problem. One of this involves meditation.

Hypertension is a condition that is beyond the 120 over 800 mmHg mark.

Anything beyond that sphygmomanometer reading can be considered as pre-hypertensive. The “actual” high blood pressure is considered at least 140 over 90 millimeters of mercury. One of the most common causes of hypertension is stress. However, it can just manifest on its own or may arise from certain conditions such as kidney problems and family history of high blood pressure.

Some risk factors that can predispose you to have hypertension include existing health problems, gender, weight in relation to height, ethnicity, and age. Other factors that can contribute to hypertension include medications, tobacco use, alcohol use, low-potassium diet, a sodium-abundant diet that can be attributed to fatty and processed foods, and a sedentary lifestyle.

There is an important mechanism at play so meditation can work against hypertension.

When your body is under stress, your hormone levels go haywire in an attempt to balance out everything. When this happens, you will then unknowingly resort to coping mechanisms like binge eating, alcohol use, and poor sleeping habits, just to name a few problems.

Mediation works to counteract this problem by placing you in a relaxed state. When your body is relaxed, it makes it easier for the endocrine system to “figure out” what went wrong with the hormone levels. It then adjusts accordingly to the changes.

There are numerous benefits that you can enjoy from practicing meditation.

The following are just some of the benefits of regular meditation:

  • This helps improve the immune system functions.
  • It aids in enhancing your cardiovascular health.
  • Meditation slows down the aging process.
  • It keeps you happy most of the time.
  • It also improves self-acceptance and self-love.
  • It promotes self-awareness.
  • This activity encourages you to practice a healthy lifestyle.
  • It increases your concentration levels.
  • It helps reduce stress levels, thereby reducing your blood pressure as well.

You can do various types of meditation activities if you plan to do this on a long-term basis.

Unlike popular belief, meditation activities should not only be composed of activities that require sitting still and closing your eyes while letting your mind unravel before you. There are other fun mindfulness activities that you may try out if you want to explore some more.

  • You may enroll in a meditation class and enjoy the benefits of group therapy. Some of the activities in this class include the following:
    • “Raisin” exercises
    • Body scanning
    • Mindful seeing
    • Awareness of one’s thoughts, sound, and breath
    • Acceptance of feelings and thoughts
    • Acceptance of having social anxieties
    • Mountain meditation
    • Breathing focus without supervision
    • Lake meditation
    • Breathing focus without guide
  • Worksheets, when used in conjunction with other techniques, are also great ways to improve not only your state of mind but also visual learning.
  • DBT, also known as Dialectical Behavioral Therapy, is also a good way to help improve your mindfulness.

You can apply different tips to further improve your meditation experience.

By spending some time to prepare for each of your meditation session, you invest in a deeper experience, as far as the entire session is concerned. Here are some simple ways that can help you get started with the experience:

  • Open your eyes as gently and as slowly as possible.
  • Take some deep breaths.
  • Start with some warm-up activities like thinking about a single calming subject at a time.
  • As much as possible, make sure you’re not too full or not too hungry before you begin the exercises.
  • Sit with a comfortable posture but do not slouch.
  • Select a quiet place where you can regularly meditate.
  • Set a convenient time every day.
  • If you are already doing advanced meditation, you may opt not to close your eyes and just focus on any distant object.
  • If sitting still is a problem for you at the moment, you may do it while walking.

Research shows that meditation indeed helps in lowering one’s blood pressure.

An overview of meta-analyses and systematic reviews showed that meditation can help in safely lowering a person’s blood pressure. Specifically, the studies that are placed under scrutiny focused more on transcendental meditation. This is a type of technique that helps reduce stress by about 2 to 4 mmHg when performed correctly.

Another research that tackled the benefits of meditation includes a randomized controlled trial that lasted about 8 weeks. Wearable tracking device and smartphone use along with meditation and diet management application can help in lowering blood pressure. This is provided that the respondents closely adhere to the intervention.

Even if you already started doing meditation routines for your hypertension, you still should consider some important points.

While meditation can promote a better blood pressure level for you, this does not mean that you should solely rely on it for your management. Hypertension is a systemic problem. Therefore, you should make sure that you will cater to other services to help care for your entire body and not just the circulatory system. This means that you should still take care of your hypertensive medications, resort to a balanced diet, and perform exercises on a regular basis.

  • Deficiencies in nutrients such as biotin, vitamin D, vitamin C, B1, choline, magnesium and CoQ10.
  • Toxic levels of mercury.
  • Appropriate management of a thyroid condition such as autoimmune Hashimoto’s hypothyroidism can normalize blood pressure.
  • A lack of dietary potassium and too much sodium. Balancing these nutrients can help balance blood pressure.
  • Many people are deficient in magnesium, this is a problem because it can help relax the blood vessels.
  • Chronic systemic inflammation.
  • Elevated blood sugar and metabolic syndrome which is pre-diabetes are related to hypertension.
  • Hormonal imbalances, such as an estrogen deficiency, can lead to high blood pressure.

Now if you haven’t managed your blood pressure and you have a blood pressure reading of 180 or higher on top or 110 or higher on the bottom, AND are experiencing signs of such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, and difficulty speaking, do not wait to see if your pressure comes down on its own. Call 9-1-1.

To know more about some other management techniques that you can do to address hypertension, sign up for a free consultation or become a new patient.

24 things that can add up to increasing your exercise.

 

A weekly workout routine including high intensity intervals, spin classes, running, weight training and other sports offers us many health benefits. However, recent studiesshow that even if you get a solid hour or two of exercise daily, it may not be enough to counteract the effects of sitting for hours at a time. The good news is you can do something about it — right now — by simply standing up and moving.

Exercise doesn’t compensate for too much sitting

With our convenience-centered, computer-based lifestyle, today’s recreational athlete gets less daily exercise than non-athletes of the past. The average person — even athletes — spends a whopping 7 to 9 hours every day either sitting at work, watching TV, or driving.

Sitting this much puts us at significant risk for health concerns such as diabetes, heart disease, cancer, increased risk of dementia, and early death, and the risk increases the more you sit.

Sitting too much also promotes joint stiffness, back pain and disk damage, digestive issues, insulin resistance, flabby muscles, and poor circulation.

Simple lifestyle changes create big strides

Studies show sitting for more than 2 hours at a stretch is unhealthy, and researchers recommend getting up to stand and move every 30 minutes for maximum benefits.

Low-intensity “non-exercise” activities such as standing and walking are more important than most people realize. They play a crucial metabolic role, account for more of our daily energy expenditure than moderate-to-high intensity activities, and offer unexpected benefits.

By getting up and about frequently and standing more you will boost metabolism, improve circulation, regulate blood pressure, keep the muscles toned, keep chronic pain at bay, improve bone health, and increase your energy and vitality.

Ever wonder what kind of shape your health is in? You can schedule for a FREE 15 minute consultation with Dr. Celaya.

Following are some ways you can stand up against the sedentary habits many of our jobs require.

Create daily habits to reduce sitting risks

At work

  • Stand while on the phone, at breaks, or lunch.
  • Walk to communicate with coworkers instead of messaging.
  • Invite coworkers to walking meetings.
  • Use an exercise ball as a chair.
  • Try a standing desk, treadmill-ready desk, or a high table or countertop.
  • Move around for one to three minutes every half hour at work.
  • Use an app or quiet alarm to remind you to take movement breaks.
  • Do a few jumping jacks or pushups during breaks (great for mental clarity too).
  • Walk or bike to work.
  • Walk to the next bus stop.

At home

  • Stand to do chores.
  • Get up and move every 30 minutes.
  • Do stretching or easy yoga 10 minutes a day.
  • Limit your TV/computer sitting time.
  • If you watch a screen, stand periodically, and move during commercials.

Out and about

  • Take the long way around.
  • Walk your dog more often.
  • Don’t park so close.
  • Walk or bike instead of driving.
  • Take the stairs.
  • Plan active meetups with friends instead of sitting to socialize.
  • Do chores and yard work manually.
  • Drive less, walk and bike more.
  • Join a club or meetup focused on physical hobbies like frisbee, birding, or dog-walking.

To help you figure out if you’re actually increasing your daily metabolic output, try using this handy online metabolic calculator.

If you would like to get to the root cause of your health problems, you can schedule for a free consultation with Dr. Celaya.

Does your Lifestyle cause Thyroid dysfunction?

The thyroid is a butterfly-shaped gland that can surprisingly turn your life around for better or worse, depending on its current condition. To help it veer towards the benefit-laden side, lifestyle change is one of the approaches, especially in patients with hypothyroidism and hyperthyroidism. In this article, we’re going to talk about how your lifestyle affects your thyroid gland.

Exercise can bring not only protective benefits but also therapeutic ones.

Those with hypothyroidism feel that they need to exercise harder to keep the weight off. However, having the energy to do it might be difficult. For one thing, exercising may be too difficult for them to begin with because their resting metabolism is too slow.

A slow metabolism translates to lower energy produced. Therefore, the body of a person with hypothyroidism may have more difficulty churning out readily-usable “energy packs” than the body of an otherwise healthy person. The inefficiency of the thyroid gland to produce much-needed energy is one of the reasons for fatigue as well. This is also the main reason that people with this condition are encouraged first to exercise with lower intensities so they can tolerate the activities.

Exercising too hard can be a problem because it can cause adrenal cortisol problems which can reduce thyroid hormone output. In addition, if you exercise too hard, it can contribute to developing autoimmune diseases.

Don’t overdo aerobic exercise. This applies to most types of exercises. You should feel like you can repeat the exercise 5 to 10 minutes after you catch your breath. Also, you shouldn’t feel like you’ve been hit by a bus.

HIIT (High Interval Intensity Training) can be great because it’s designed to burn as many calories as possible within a short period of time.

HIIT brings similar benefits as those from prolonged, low-intensity exercises. There are two HIIT methods. The first is where you do short bouts of all-out exercise followed by rest periods. The second is the same, where you do short bursts of all-out exercise but follow with periods of low-intensity activities.

Make sure that when you go all out, you almost can’t talk. When you achieve this, it means that you achieved the exercise intensity hard enough for your body to handle but not too lax that you won’t get any benefits at all. On a scale of one to ten, ten being the hardest, you want to be at a nine.

You should make sure you’re in the anaerobic zone. The anaerobic zone is a short burst of exercise mode that lasts from a few seconds to a couple of minutes. After this period, the aerobic zone of training starts kicking in.

When you’re resting or in lower intensity workout mode, you should be in the aerobic zone. The aerobic zone is the level of intensity where your body utilizes its aerobic metabolic system to transform energy from glycogen and fat. If you haven’t exercised for a while, take it easy at first. Accelerate the next exercise sessions bit by bit until you’ve reached your ideal level of strength and endurance.

A study by Tabata and colleagues investigated the effects of HIIT and moderate-intensity endurance exercises on people’s capacity to do more physical activities in the future. This was a 6-week study that required the respondents to do the assigned exercises for at least 5 days a week. Some activities required them to row fast for 20 seconds and then row slowly for 10 seconds. They had to do this for a total of 8 intervals or 4 minutes.

At the conclusion of the study, subjects had a 28% increase in anaerobic capacity and a 40% improvement in maximum capacity consumption. Their breathing capacity also increased significantly after the study period. Not bad.

Do your homework to figure out what type of exercise you want to do and make sure you warm up before commencing exercise. There are various factors that can help you decide what type of exercise suits you best, such as considering your interests. What are the physical activities that you’re fond of doing? Do you enjoy walking, swimming, playing basketball, or something else? If you haven’t got an idea yet, try doing these activities and see what works for you in the long run.

Resistance training (strengthening exercises) can bring you lots of benefits if you incorporate it into your regimen carefully.

To get a good and complete workout, your heart should get enough exercise as well. To do this, you may do resistance training along with HIIT interval training if your body is already strong enough to withstand the pressure. Remember, you should not feel completely fatigued. If you do, begin by doing lighter exercises first, such as walking, yoga or Tai Chi.

Sleep has many benefits that most people usually take for granted.

Sleep helps the body regenerate. It also maintains healthy hormone balance, consistent growth and development, a healthy immune system, healthy brain functions, and optimum reactions to insulin (insulin is the hormone that controls blood sugar). There are many more benefits. Not getting enough rest can lead to heart problems, kidney diseases, diabetes, stroke, and high blood pressure, among other problems.

Your emotional state is also very important to your health as this can pretty much affect every aspect of your body.

Stress, anger and sadness can really affect your thyroid function. Having gratitude and focusing on what you have versus what you don’t have are always ways to keep your hormones in check. There are other techniques that can help dissolve emotional issues and possibly trauma. They include counseling and EDM, which means eye movement desensitization and reprocessing EFT (Emotional Freedom Technique) and NLP (Neuro-Linguistic Programming).

Nutrition is critical when dealing with thyroid issues.

This is one cornerstone of your lifestyle that can make or break your overall thyroid health. For starters, eating foods rich in omega 3s, vegetables, heart-loving fats, fruits, and high-fiber edibles can help you aim for better thyroid health. Eating whole foods are highly recommended, along with drinking at least two liters of water a day.

When incorporating thyroid nutrition, don’t make unrealistic expectations when consulting your diet plans with an expert. It may take some time for your hormones to stabilize. Until then, you may not immediately start to see weight loss. This is one of the reasons that functional medicine focuses more on the overall state of thyroid health than merely relying on the figures of the weight scale.

These are just some of the factors that can affect how your thyroid gland performs. If you want to learn more about your thyroid health, just visit my website today – http://drCelaya.com

Subscribe To My FREE 7-Part Thyroid Video Series!

Have you ever wanted to know everything there is to know about your thyroid? This 7-part video series will cover thyroid lab testing, nutrition and infections that affect the thyroid, toxins, thyroid hormone conversion, lifestyle, and adrenal interplay. 

You have Successfully Subscribed!