If you feel like you have a harder time staying slim than your grandparents did at your age, you are right. We are about 10 percent heavier than people in the 80s, even when we eat the same foods and exercise just as much. This may be due to changes in lifestyle and environmental factors that impact our BMI, or body mass index.
Recent research by York University’s Faculty of Health shows it’s harder to maintain the same weight at a certain age than it was for someone 20 or 30 years ago. Even if you eat exactly the same macros (protein, fat, and carbs) and do the same amount and type of exercise, you are likely to be heavier than they were at your age.
In fact, with all factors accounted for, the predicted BMI has risen 2.3 points between 1988 and 2006.
According to study author Jennifer Kuk, “Our study results suggest that if you are 40 years old now, you’d have to eat even less and exercise more than if you were a 40-year-old in 1971, to prevent gaining weight. However, it also indicates there may be other specific changes contributing to the rise in obesity beyond just diet and exercise.”
Specific factors contribute to our increased BMI
Historically we tend to look only to dietary and exercise habits when we consider our weight or BMI (body mass index).
However, weight management is much more complex than watching what you eat and how much you work out. Our BMI is affected by many factors such as:
- Medication use
- Environmental toxins
- Meal timing
- Stress level
- Gut bacteria populations
- Nighttime light exposure
While the study’s authors admit we need more research to determine exactly how these factors play into the changed BMI picture, they suggest three main players:
Increased environmental toxins. Compared to 30 years ago, we are exposed to a higher level of environmental toxins such as pesticides, air pollution, heavy metals, flame retardants, plastics used for food storage, and more. These toxins put a heavy burden on the endocrine system, altering the hormonal processes that affect metabolism and weight management.
Increased use of prescription drugs. Since the 1970s our use of prescription drugs has risen dramatically. Many antidepressant drugs are linked with weight gain and are the most prescribed drugs in the US for people between 18 and 44.
Our gut microbiome has changed. The gut microbiome, or the community of good and bad bacteria that naturally inhabit the digestive tract, have changed dramatically since the 80’s.
Americans eat differently than they used to. The products we eat are more filled with antibiotics, pesticides, and other toxins; we eat more artificial sweeteners; and we eat more junk food. All of these factors may negatively affect our gut bacteria populations.
A hot topic of research, the gut microbiome is linked to more and more aspects of health and disease. We now know that some gut bacteria are linked with weight gain and obesity. In fact, doctors are even using fecal implantation — insertion of gut bacteria from a healthy slim patient into the gut of an unhealthy obese patient — to reduce chronic obesity.
If you would like help understanding about keeping your weight balanced, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Support your microbiome with SCFA
In functional medicine we consider the gut microbiome to be a foundation of health. An imbalanced gut microbiome can prevent you from healing from many health disorders, so it makes sense to do everything you can to support yours.
One important factor is oral tolerance, or the body’s ability to properly recognize food proteins. When we lose oral tolerance, the immune system mistakenly thinks more and more foods are pathogens, and we begin to have more food sensitivities, increased hormonal issues, increased autoimmunity, and imbalanced metabolism and weigh gain.
You can support oral tolerance by fixing leaky gut, supporting liver function, taming histamine reactions, reducing stress, and balancing blood sugar. But one of the best ways to support it is by providing your body with plenty of short-chain fatty acids (SCFA).
SCFA are powerful gut signaling compounds found in fruits and vegetables that affect not only the gut but also the brain and other parts of the body.
Your gut bacteria not only make SCFA, they also need them as fuel to produce more SCFA. The more you eat them, the more your good gut bacteria can outweigh the bad.
Three main SCFAs include:
SCFA bind to cell receptors that control your hunger and appetite, turn off insulin resistance, and burn body fat more efficiently.
When you are low on SCFA you will:
- Have a larger appetite
- Be prone to insulin resistance (think pre-diabetes)
- Store body fat better than you burn it
When gut diversity is ruined, SCFA can’t signal properly and you end up with what we call an “obese microbiome.”
How to support SCFA
To support healthy levels of SCFA, adopt the following habits:
Eat abundant and varied produce. Eat plenty of diverse vegetables so your gut bacteria stay adept at recognizing many different food proteins. Aim for 7 to 9 servings a day. One serving consists of a half cup of chopped vegetable or one cup of shredded greens. Go easy on high-sugar fruits to keep your blood sugar stable.
Supplement with SCFA. You may benefit from also supplementing with butyrate, the main SCFA. Start with one capsule a day and work your way up to two capsules twice a day.
Boost glutathione levels. Glutathione is the master antioxidant that helps dampen inflammation, a main factor in loss of microbiome diversity. Take absorbable glutathione such as s-acetyl glutathione (regular glutathione isn’t absorbed well), or its precursors such as n-acetyl cysteine.
There are many other helpful ways to support a healthy microbiome. Contact my office to determine your microbiome health and how to improve it, so you can maintain a healthy weight.
Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Many people take SSRI antidepressants for depression. However, it’s important to ask why you are feeling depression in the first place.
Many important research strides have been made linking chronic inflammation, poor gut health, gut bacteria, and general brain health with depression.
However, we still need healthy serotonin activity, the target of SSRIs, to feel good.
Do you have these symptoms of low serotonin?
- No longer finding joy, pleasure, or enthusiasm in life
- Rage and anger
- Depression related to lack of sunlight
- No longer enjoy hobbies, favorite foods, friendships, or relationships
- Unable to sleep deeply or feel rested from sleep
- Life looks good on paper but doesn’t feel good
Light. The brain depends on sufficient light to manufacture serotonin, so being indoors all the time or in chronically dark or grey weather can affect serotonin activity.
Estrogen. In women an estrogen deficiency can lead to poor serotonin activity. This can explain why some women who are perimenopausal or post-menopausal experience depression.
Although it’s important to use functional medicine to address the cause of low estrogen, such as blood sugar or adrenal imbalances, some perimenopausal or post-menopausal women may still need bioidentical hormone replacement. In these situations, estrogen therapy can deplete the methyl donors necessary for serotonin synthesis, making it important to supplement with them: methyl B-12, SAMe, or MSM (methylsulfonylmethane).
Diet. Some nutritional advice will tell you to address low serotonin activity with foods high in tryptophan, a precursor amino acid to serotonin. However, clinically we really don’t see this work.
Better nutritional advice is to eat a diet that keeps blood sugar stable and does not inflame the gut or the body. This means avoiding sugar and processed carbohydrates, avoiding foods that trigger an immune response, and eating lots of diverse vegetables to foster healthy and diverse gut bacteria.
If you would like help understanding Depression management, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Blood sugar and gut inflammation. Unstable blood sugar — blood sugar that is either too low or too high — can significantly impact serotonin activity, leading to depression. The same goes for a diet that inflames the gut and the body.
Iron. Additionally, an iron is deficiency can cause low serotonin production. Things that can cause iron deficiency include iron anemia, celiac disease, leaky gut, heavy periods, parasites, over exercising, low stomach acid, hypothyroidism, and uterine fibroids.
Nutritional cofactors for serotonin activity
In addition to iron, nutrients serotonin synthesis requires include P-5-P (pyridoxal-5-phosphate), an active form of B-6, niacin, methyl B-12, folic acid, and magnesium.
Deficiencies in these cofactors are widespread due to how poorly most Americans eat.
Additionally, magnesium deficiencies can arise in those taking diuretics or athletes who over train.
Methyl donors such as methyl B-12 are important for the conversion of the amino acid 5-HTP to serotonin; people who take SSRI antidepressants for long periods of time deplete their methyl donors and P-5-P.
Those considering weaning off SSRIs may need to supplement with these cofactors to cover deficiencies acquired during use of the medication.
Supplements that support serotonin activity
The amino acids 5-HTP or tryptophan are precursors to serotonin. Tryptophan has been shown to more easily cross the blood-brain barrier than 5-HTP. Others prefer 5-HTP because it is only one step away from being converted to serotonin, whereas tryptophan is two steps away. Therefore, 5-HTP has more potential to boost serotonin levels. However, both work and taking both can cover your bases.
Both 5-HTP and tryptophan have been shown to be helpful in addressing depression, persistent nightmares, fibromyalgia, chronic headaches, migraines, and mood disorders.
Botanicals that increase receptor site sensitivity, ensure the breakdown of used serotonin, and provide necessary cofactors for serotonin production include St. John’s wort, SAMe, P-5-P (a form of B-6), niacinamide, magnesium citrate, methyl B-12, and folic acid.
Ask my office how we can help you support your brain serotonin activity so it can help you feel happier and enjoy life more.
When it comes to autoimmune Hashimoto’s hypothyroidism, dampening inflammation and immune attacks on the thyroid is the primary goal. One of the most powerful allies in this quest is to support your regulatory T cells (T reg cells). These are immune cells that do what their name implies — they help regulate the immune system. This means they play a role in either activating or dampening inflammation. The good news is that when it comes to Hashimoto’s, we can do many things to influence the T reg cells to dampen inflammation and quell Hashimoto’s flare ups and attacks so you can have more good days.
Ways to support T reg cells to manage Hashimoto’s
If you would like help understanding ways to support T Reg Cells to manage Hashimoto’s, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Following are some proven ways we can support our T reg cells to manage Hashimoto’s.
Vitamin D (cholecalciferol). Fat soluble vitamin D is a powerful supporter of the T reg cells, especially at therapeutic doses (around 10,000 IU a day).
Vitamin D is also important because studies show many people with Hashimoto’s have a genetic defect hindering their ability to process vitamin D. Therefore, they need higher amounts of vitamin D to maintain health. This can be the case even if a blood test shows sufficient levels of serum vitamin D. That’s because the defect is at the cellular receptor site, preventing vitamin D from getting into the cells.
Omega 3 fatty acids. The EPA and DHA in fish oil support T-reg cells. It’s important to make sure you take enough; it’s estimated 80 percent of the population are deficient in essential fatty acids.
Research shows a healthy dietary intake of supplemental omga-3 is 3,500 mg if you eat 2,000 calories per day.
The average EFA capsule is 1,000 mg. Most people in the US eat between 2,000 to 3,000 calories a day and therefore should take 4 to 6 capsules of fish oil a day. Dietary sources of omega 3 include cold water fish, nuts, and seeds.
Glutathione. Glutathione, also known as the master antioxidant, supports T reg cells and is a powerful support in dampening inflammation and managing Hashimoto’s. Straight glutathione cannot be absorbed well but there are other ways to take it, including reduced glutathione, s-acetyl-glutathione, liposomal glutathione, and glutathione precursors.
Glutathione precursors make glutathione inside the cells and include n-acetyl cysteine, cordyceps, Gotu Kola, milk thistle, and alpha lipoic acid. Don’t be shy to take large amounts of glutathione support to dampen inflammation.
Short chain fatty acids (SCFAs). SCFAs are powerful signaling compounds that influence the health of the body and brain. They are produced by healthy gut bacteria that come from eating a diet abundant in a diverse array of vegetables. The more abundant and diverse your gut bacteria the better your SCFA production.
This helps many functions in your body, including proper T reg cell function and dampening of inflammation and managing Hashimoto’s. You can also take the SCFA butyrate to support your SCFA levels, however, you’ll need to make sure you’re eating plenty of vegetables throughout the day too for this strategy to be effective.
Endorphins. Saving the best for last, did you know a powerful way to support anti-inflammatory function of T reg cells is to experience joy, happiness, love, and playfulness? All of these things produce endorphins, feel good chemicals that reduce inflammation. Methods for increasing endorphins include:
- Socializing regularly with healthy people
- Healthy touch
- Feeling love
- Meditation and breath work
- Massage and other forms of body work
- Doing something playful regularly
- Daily expression of gratitude via a journal or verbal affirmation
- Regular exercise that gives you a “natural high” but doesn’t wear you out
These are some of the ways you can manage your Hashimoto’s hypothyroidism. Ask my office for more information.
Don’t take your health for granted. Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
The notion that genes dictate our destiny has been solidly debunked in favor of epigenetics, the study of external or internal mechanisms that switch genes on and off. Exciting new research shows epigenetic memory can span multiple generations.
Studies have linked epigenetics to cognitive dysfunction, autoimmunity, reproductive disorders, cardiovascular disease, and nearly all cancers.
The Centers for Disease Control (CDC) estimates that genetics are responsible for a mere 10 percent of disease, while the remaining 90 percent is due to environmental variables.
Consider these research findings:
In rats, maternal exposure to endocrine-disrupting chemicals caused infertility in male offspring that was passed down to 90 percent of males in four subsequent generations.
Adaptations to traumatic experiences can also be passed down multiple generations as a way to inform offspring about methods for survival.
For example, mice who learned to fear a scent associated with a negative experience passed the response down two generations, despite the offspring never having experienced the same situation.
A similar transfer of responses has been observed in humans:
Exposure to starvation during pregnancy is associated with poor health outcomes for offspring such as:
- Lower self-reported mental health and quality of life
- Major mood disorders
- Antisocial personality disorders
- Decreased intracranial volume
- Congenital abnormalities of the central nervous system
- Enhanced incidence of cardiovascular disease
Descendants of people who survived the Holocaust show abnormal stress hormone profiles, in particular low cortisol production. Because of altered stress response, children of Holocaust survivors can be at increased risk for PTSD, depression, and anxiety.
Children of women exposed to intimate partner violence during pregnancy have higher predisposition to mental illness, behavioral problems, and psychological abnormalities due to transgenerational epigenetic programming of genes acting in the hypothalamic-pituitary-adrenal axis (HPA axis), a complex communication pathway between glands involved in our stress response.
Classic genetic theory states that genetic change occurs over a time scale of hundreds to millions of years.
Epigenetics explains how our lifestyle, diet, environment, and experiences affect the expression of our genes over multiple generations, but it does not account for actual changes to our genetic code.
If you would like help understanding the Effects of trauma and harm passed on for generations, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
How do genetics and epigenetics relate?
Via epigenetics our genes can be influenced by factors such as:
- Sleep habits
- Where you live
- Who you interact with
- Exercise habits
- Environmental toxins
- Heavy metals
- Stress level
- Social support (or lack of it)
- Method of birth (cesarean vs. vaginal)
- And more
We inherit one variant of each gene from each parent. Epigenetics can turn off one of these two gene variants (this is called “imprinting”).
This can result in a negative health outcome if the other, still-active variant is defective or increases our susceptibility to toxins or infections.
The cumulative impacts of our lives on our genes
Related to epigenetics is the exposome, the cumulative measure of all the exposures of an individual in a lifetime — starting at conception — and how they relate to our health. Some consider the exposome the environmental equivalent of the human genome.
The exposome is divided into three overlapping categories:
The environment inside our bodies that affects our cells:
- Hormones and other cell messengers
- Oxidative stress (excess highly reactive and damaging molecules)
- Lipid peroxidation (damage to cell membranes and other molecules containing fats)
- Body shape
- Gut microbiota
- Biochemical stress
The external environment to which we expose our bodies:
- Occupational factors
- Pathogens and toxins
- Medical interventions
The general external environment, including broader sociocultural and ecological factors:
- Socioeconomic status
- Geopolitical factors
- Psychological stress
- Education status
- Urban or rural residence
Using epigenetics to positively impact the future
Epigenetic processes are natural and essential to many bodily functions. But if they go wrong they can negatively impacts not only our health but the health of our children. Researchers feel the ability for these changes to be passed down has significant implications regarding evolutionary biology and disease causation.
There are factors we have no control over such as certain environmental toxins, method of birth, and exposure to some level of stress. The good news is we can affect change in many areas that can powerfully affect our epigenetics:
- Anti-inflammatory diet
- Daily exercise
- Stress-relief activities
- Good sleep habits
- Who we interact with
- Antioxidant status
- Not smoking
- Social support
- Addressing food intolerances
- Mediating autoimmunity
Functional medicine offers many avenues to support healthy epigenetic expression. If you seek ways to help your body express its genes in the best ways possible, contact my office for help.
Don’t take your health for granted. Schedule a FREE FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Weight training is not the first exercise choice that comes to mind for seniors. Instead we think of chair yoga, walking, dancing, or aqua aerobics. However, science shows weight training is one of the best types of exercise for aging whether you’ve been doing it your whole life or have never touched a barbell in 60-plus years.
Of the 57 million deaths worldwide in 2008, more than 5 million were caused by lack of physical activity. Roughly 80 percent of adults fail to meet recommended guidelines for physical activity.
For seniors in particular inactivity and a sedentary lifestyle are dangerous, increasing the risk of health conditions such as:
- High blood pressure
- Heart disease
- Cholesterol issues
- Metabolic syndrome
There is a common misperception that the elderly should stay away from strenuous activity. It is important to use safe equipment, focus on correct form, and warm up and cool down properly, but using your muscles as you age isn’t inherently dangerous.
In fact, studies show that lifting weights — whether heavy or light — helps us in many ways as we age.
Weight training reduces the risk of falling by maintaining or even increasing muscle mass and helping maintain bone density. This makes the elderly much less susceptible to age-related and disabling bone breaks from falls or accidents.
This also helps stave off loss of independence, one of the greatest worries around aging.
Strength training can promote mobility and function and even help combat depression and cognitive decline.
An analysis of the National Health Interview Survey (NHIS) database found that adults 65 and older who strength trained twice a week had a 46 percent lower mortality rate. He also found strength training reduces all causes of death, including cancer and cardiac death.
Drawing from the data, the analysis outlined 78 science-backed benefits for seniors who lift weights. The main categories include:
- Combat age-related muscle loss and sarcopenia
- Burn fat and increase muscle mass
- Support functional independence
- Improve quality of life
- Improve osteoarthritis and bone health
- Increase cardiovascular health
- Improve mental health and cognitive functioning
- Reduce mortality risk
- Fight Type 2 diabetes
- Improve quality of sleep
- Recover from hip fractures
The study showed that those who had lifted regularly for some time were protected against numerous age-related health issues related to neuromuscular functioning, sarcopenia, muscle force-generating capacity, cognitive functioning, overall functional capability and performance, and mitochondrial impairment.
Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya to get to the root cause of your health issues.
Is weight lifting riskier in old age?
Lifting weights risks at any age, however, hundreds of studies have shown weight training to be safe, enjoyable, and beneficial as we get older.
Anyone can get injured when working out, so knowing how to safely use equipment, warming up and cooling down properly, and using proper form will keep you in action.
Before starting, have a medical checkup or ask your doctor for clearance. This is especially true if you haven’t exercised before or have taken a long break from physical activity.
What type of weight training is best?
Weight training is an activity anyone can start regardless of age. It doesn’t take lifting like a competitor to gain major benefits, and many of the benefits are immediate. As you train, your cardiovascular and musculoskeletal fitness will improve, thus helping you to prevent injuries as you progress.
Whether you train using your body weight, dumbbells, systems weights, full Olympic style, or with some other style, focus on gradually increasing intensity and power.
A personal trainer can help you meet your goals with a form that works for you, plus teach you how and when to safely increase your challenges. Finding a weight training style you like will motivate you so you keep showing up for workouts — whether it’s at the gym or in your living room.
Before starting any exercise program, be sure to consult with your health care practitioner, and if you are uncertain where to begin, reach out to a local certified personal trainer who can guide you.
If you would like help understanding the benefits of weight training for seniors, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
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:
- Heightened cognitive acuity
- High libido
- 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
- Holy basil leaf extract
- 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.