Add Zip to Your Day to Help Zap Stress!

In times of increased stress, many feel as though exercise or any physical activity is a luxury and not a necessity. However, even a few moments each day can make a remarkable difference in your resiliency and your sense of well-being.

Some theorize that exercise affects the neurotransmitters in our brains which mediate our moods and emotions so it makes us feel better and less stressed. Although there is no scientific evidence to support the neurotransmitter theory, there is enough to show that there are significant stress-relieving benefits.

Here are some ways that exercise helps to control stress:
· Exercise can decrease anxiety. Following exercise sessions in a clinical setting to treat nervous tension, clinicians have measured a decrease in electrical activity of tensed muscles, a decrease in jittery feelings and less hyperactivity.
· Exercise can promote relaxation. One exercise session can generate 90-120 minutes of relaxation response according to the American Council on Exercise.
· Exercise can make you feel better about you. Feeling an increase in self-worth and self-confidence also aids in stress relief and will positively affect other areas in your life. It has also been reported to decrease the symptoms associated with mild depression and anxiety.
· Exercise can help improve your nutrition. Those who exercise regularly have healthier eating tendencies and take in more nutritional foods. Improved nutrition also contributes to your body in managing stress.

How do you get started?
· Consult your physician before beginning any exercise program, especially if there is a history of, or risk factors for, heart disease.
· Build your fitness level gradually—essentially walk before you run. Slow and steady will win the race—no need to rush and risk injury.
· Find something you love to do. Play tennis, take some hikes and enjoy the scenery, try Yoga in the park, dance the night away…
· Find a friend to share the time and benefit with you. It is great to have someone keeping you company as well as holding you accountable to the activity. Not only is it physically beneficial, but it is also social which can add to your stress relief.

Resources: MayoClinic.com, American Council on Exercise, Medline Plus

Over-the-Counter Nutrition--Facts About Supplements

There are many misconceptions about vitamin and mineral supplements and the benefits they claim. Many believe that if something is good, then more must be better. However, too much of a ‘good thing’ can easily turn into a harmful thing.

Healthy people can get all of the vitamins and minerals they need from eating a variety of foods including fruits, vegetables, whole grains, legumes, lean meats and fish. Deficiencies are rare unless a person’s diet is limited, lacks variety or if there are allergies and/or intolerance(s).

Supplements should be recommended by your physician or registered dietitian and all medications should be taken into consideration to avoid potentially dangerous interactions.

Colorado State University has compiled some myths and facts regarding supplements:

Myth: You need to take a vitamin and mineral supplement for good health.
Fact: Supplements supply only a fraction of the 42 nutrients that we need each day or provide the components of food necessary for good health. They should not be used as a quick fix or as a replacement for food.

Myth: Time-released supplements help absorption.
Fact: They are actually absorbed less efficiently than tablets, chewables or solutions.

Myth: Taking supplements that contain antioxidants such as Vitamins A and C, beta carotene, vitamin E or selenium will prevent cancer.
Fact: Recent research has found that taking antioxidant pills does not offer protection against cancer; however, eating lots of foods rich in antioxidants has shown to be protective. Foods such as leafy, green vegetables, citrus fruits, deep-orange colored produce as well as other fruits and vegetables are protective.

Myth: Antioxidants prevent heart disease.
Fact: There has been little to no evidence supporting this statement. Some supplements may even increase the risk of heart failure.

Myth: Osteoporosis can be prevented by taking calcium supplements.
Fact: The most effective treatment in postmenopausal women may be a combination of extra calcium, vitamin D, exercise and estrogen. Calcium is only one of many factors involved with osteoporosis.

Myth: Zinc shortens the amount of time that you have a cold.
Fact: Zinc has shown mixed results in studies, especially in the form of lozenges. And too much zinc actually depresses the body’s immune system. Experts recommend no more than 40 mg of zinc per day.

Myth: Supplements would not be on the market if they weren’t safe.
Fact: Currently, there is not pre-market approval of vitamin-mineral supplements. The FDA cannot limit the quantity or concentration of nutrients a single pill can contain.

Myth: There is no harm in taking supplements; after all, they contain the same nutrients as foods.
Fact: Very high doses of many vitamins such as A, C, D and B-6, as well as several minerals, can cause serious health problems if taken regularly. Too much of one nutrient may cause nutritional imbalances or increase the need for other nutrients. Some supplements interfere with the action of medications, creating a variety of ill effects.

Mega-vitamins contain mega-doses of nutrients, meaning they contain 10 to over 100 times the Dietary Reference Intake (DRI) for a vitamin or mineral and can act like drugs with serious side effects. Some of the side effects may include: fatigue, diarrhea, hair loss, kidney stones, liver or nerve damage, birth defects or even death. At high levels, single-nutrient supplements function as a drug in the body and not as a nutrient.

Fat-soluble vitamins such as vitamins A and D are dangerous because the excess vitamin is stored within your fat cells and can increase your risk of toxicity and side effects. Water-soluble vitamins have commonly been though to be harmless, but have been found to be just as risky in high doses. Large amounts of vitamin C can cause diarrhea and nausea. High doses of vitamin B-6 can cause nerve damage.

Who Needs Dietary Supplements?

Talk with your doctor or registered dietitian about the necessity of supplementation and what doses would be appropriate and safe for you. Be sure to list all medications to ensure there will not be any interactions.

Dietary supplements may be appropriate if you:
· Don’t eat well or consume less than 1,600 calories per day
· Are a vegetarian and do not substitute or complement your diet properly
· Are pregnant, trying to get pregnant or breastfeeding
· Are a woman who experiences heavy bleeding during your menstrual period
· Are a postmenopausal woman
· Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as chronic diarrhea, food allergies, food intolerance(s) or a disease of the liver, gallbladder, intestines or pancreas
· Have had surgery on your digestive tract and are not able to digest food and absorb nutrients properly

Choosing Dietary Supplements:

· Check the supplement label. Read them carefully and look for the active ingredient(s), serving size, and the amount of nutrient per serving.
· Avoid supplements with ‘mega-doses.’ Try to choose a supplement that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals. The exception is calcium—if the supplement would be too large to swallow if it provided 100 percent of the DV. Calcium should be divided and taken throughout the day for the best absorption anyway.
· Look for ‘USP’ on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization U.S. Pharmacopeia (USP).
· Look for expiration dates. Dietary supplements lose potency over time, especially in hot and humid climates. If there is not expiration date printed on the bottle, do not buy it.
· Store all vitamin and mineral supplements safely. Store them in a dry, cool place. Avoid hot, humid areas such as the bathroom cabinet.



Sources:
MayoClinic.com
Colorado State University

Great resource:
Office of Dietary Supplements
http://ods.od.nih.gov/index.aspx