What’s Coffee Doing To Your Health?
As you get older, you may find your energy levels decreasing and the tendency that you brew an extra cup of coffee throughout the day increasing. Sure, that delicious morning cup o’ joe works wonders in getting you up and moving to start your day, but what is it actually doing to your health?
Is Coffee Bad for Me?
The question as to whether or not coffee is bad for your health has been a hot topic over the years, resulting in many contradicting studies. But the answer to that question may lie in how often you drink it and how you take your coffee.
Regardless of doctors warning over the years that coffee may increase the risk of heart disease, stunt growth, create a caffeine dependendency, and damage the digestive tract, about 64% of Americans still drink at least one cup a day.
However, new research shows that the warnings from the doctors that deemed coffee unhealthy may not have been as accurate since the earlier studies did not always rule out other factors such as those who smoke, drink alcohol, or fail to exercise. Recent studies did not find a significant link between caffeine and high cholesterol, irregular heartbeats, stroke or heart attack.
While a single cup of black coffee a day may not have significant damages on your health, several cups of coffee with cream and sugar may have a different result. Black coffee gives the same boost of energy and metabolic rate for only 2 calories, while large sugary frappuccinos can have around 800 calories per drink. Weight gain and extra sugar in the diet can lead to cardiac risk and diabetes, so be sure to limit the additives.
Are There Negative Effects to Drinking Coffee?
For many, the comforting smell and taste of that ritualistic brew is what they look forward to every morning, and some even rely on it as a mid-afternoon pick-me-up and pairing with dessert. While federal dietary guidelines suggest that it is safe to consume 3-5 eight-ounce cups of coffee a day, exceeding that amount can have negative effects on your health.
Consuming too much caffeine can lead to jitteriness, anxiety, heart palpitations, raised blood pressure, and panic attacks so it is recommended to limit coffee consumption if you suffer from anxiety issues, high blood pressure or insomnia. Pregnant women and children should also avoid drinking coffee.
There may also be some indirect consequences on your health regarding your coffee intake. If coffee is consumed later in the afternoon, it can disrupt sleep, which may result in health complications.
Are there Any Benefits?
The good news all you coffee drinkers have been waiting for — there are proven benefits to the beverage, as long as it is consumed responsibly, and the benefits may even outweigh the risks!
Coffee is high in antioxidants and has been found to lower the risk of strokes and coronary heart disease since it keeps blood vessels flexible. A separate study also found that plain black coffee may lower the risk of developing type 2 diabetes due to its effect on hormone levels involved in metabolism.
Studies have found that coffee may be attributed to lowering the risk of developing Alzheimer’s disease by 65% and Parkinson’s disease by 32-60%. Plus, it’s been found to boost mood and sharpen mental focus (which most of us can already attest to).
What Are Alternative Ways to Boost My Energy?
You don’t have to go and immediately throw out all of your coffee filters and beans. Studies have found that there are both benefits to drinking coffee, as well as negative health effects if too much of it is consumed or made with cream and sugar.
If you’re looking for alternative ways to boost your energy levels without consuming an excessive amount of caffeine, schedule a consultation with Renewed Vitality. Insomnia and decreased energy may be signs of a hormone imbalance and our bioidentical hormone therapy can help you feel like your old self again!
Perimenopause and menopause are inevitable phases of life for women. They are part of the aging process and can include many uncomfortable symptoms that disrupt daily life and impact personal relationships.
Identifying Common Symptoms and Signs:
Perimenopause
- Hot Flashes
- Breast Tenderness
- Lower Sex Drive
- Intense or irregular periods that are heavier or lighter
- Increased Heartbeat
Menopause
- Hot Flashes
- Difficulty Sleeping
- Dry skin, eyes, and mouth
- Mood Swings
- Irritability
- Vaginal Dryness
If you’re unsure of whether or not you are suffering from a hormone imbalance, take our symptom checker quiz and talk to your doctor. You don’t have to suffer through uncomfortable menopausal symptoms alone. There are behaviors and lifestyle changes that may be able to help, especially with one of the more common, and frustrating, symptoms of perimenopause and menopause — hot flashes.
What are Hot Flashes?
During the menopausal transition, women can experience hot flashes that arise suddenly over the course of multiple years. Normally, nerve centers in the brain regulate internal body temperature, but when sex hormones are out of balance, hot flashes can be common.
The Penn Ovarian Aging Study shows that an estimated 80 percent of American women experience moderate to severe hot flashes. These can include excessive sweating and a rapid heartbeat that may even keep some women up during the night. While some women may experience mild to no symptoms during menopause, those who suffer from more severe symptoms that disrupt their daily lives, can look for relief through the following lifestyle changes.
Receive Bioidentical Hormone Replacement Therapy
Renewed Vitality uses bioidentical hormone replacement therapy in order to ease and correct hormone imbalances, and improve the quality of life during perimenopause and menopause. Bioidentical hormones, which are derived from a plant-based source, are natural and biologically identical to what the human body generates. There are many benefits to using natural bioidentical hormones, including that they are more efficient and processed more easily by the body.
Find relief from hot flashes and menopausal symptoms and receive balance back in your life when you visit Renewed Vitality for bioidentical hormone replacement therapy. Schedule your consultation today!
Avoid Trigger Points
Every woman’s transition into menopause is unique, and the triggers that relate to the frequency and severity of hot flashes is no exception. Pay attention to when your hot flashes occur and take note of any common activities that may be related.
Common triggers of hot flashes include warm weather, stress, spicy or hot foods and beverages, caffeine, and alcohol. It can be hard to avoid the triggers entirely, but by being aware of what they are, it can help you prevent or control them more.
Quit Unhealthy Habits
As the new year nears and you begin making a list of resolutions for 2020, set goals to leave your unhealthy habits in the past. Not only will quitting unhealthy habits improve your physical and mental wellbeing, but adopting a healthier lifestyle can also show improvements to menopausal symptoms.
Smoking cigarettes is very detrimental to your physical health, and the habit has also been found to be linked to the intensity and frequency of menopausal symptoms and hot flashes. While quitting may be easier said than done, staying active when you anticipate a craving coming on can help curb cravings and keep your mind occupied.
Exercising daily, practicing relaxation techniques, and eating a well-balanced diet are other healthy lifestyle changes that can help you manage hot flashes. Studies have found that an unhealthy body weight may increase the intensity and frequency of hot flashes. We offer a Serotonin-Plus Weight Loss Program that combines diet, behavioral changes and medication to boost your metabolism, ignite your energy and curb cravings.
Find Your Balance
If your menopausal hot flashes are frequent, severe, and affecting your daily life, but you can’t find relief in lifestyle changes, schedule an appointment with Renewed Vitality.
Our practitioner, Becky McClure, CRNP, founded Renewed Vitality after she found relief from her menopausal symptoms through bioidentical hormone therapy, when traditional HRT didn’t work for her. She is passionate about helping you feel like yourself again.
There is a lot to celebrate during the holiday season, and with these festive months comes many invites to holiday parties and excuses to host small gatherings with family and friends. Whether you’re the host or the invitee, it can be difficult to choose the perfect outfit for every occasion. We outlined a guide of comfortable yet chic outfit ideas for every event that will not only help you look good, but feel good too!
Casual Gathering
You don’t have to ditch your favorite pair of jeans when attending your friend’s Secret Santa event or casual house party. Instead, add seasonal texture to your denim, such as a red or green velvet top, faux fur vest, or sequin accent piece to dress up a dressed down look and add a festive touch.
A cozy winter sweater can be dressed up with a fashionable printed scarf or statement necklace, or you can sport a solid turtleneck shirt under a patterned poncho or kimono cardigan, which are also in style this season. Feel free to accessorize the outfit with heeled-booties and your go-to jewelry to add an additional pop of color. For a casual event, you can choose comfort without sacrificing style.
Office Party
Many offices plan holiday parties in December and, to some, picking a look for the occasion that is sophisticated and professional yet fun and festive can be a challenge. You want to dress to impress without going overboard, but don’t overthink it.
Try wearing a printed, festive skirt paired with a solid-colored top instead of your usual work trousers and blouse. A classic pencil or a-line skirt and top duo is a timeless, feminine look that isn’t overly casual or fancy, and choosing an option in a rich, holiday color or fancy pattern or fabric is the holiday touch you need. You can style the outfit with a blazer or belted pea coat and tights for a seasonally appropriate look for the cold winter night. Let the celebrations begin!
Cocktail Hour
‘Tis the season for holiday cocktail parties complete with delicious finger foods and festive beverages.
Velvet tops and dresses in basic black or jewel tones are a popular trend this season. Pick your favorite, most flattering cut – anything from a wrap dress to a peasant top, mock turtleneck to a deep vee, works in this structured fabric – and the rich, luxe velvet will take your outfit to the next level. Accessorize with a sequined clutch and a pair of sparkly, strappy heels, and throw on a shawl or faux fur stole to keep you warm. You’ll earn the title of best dressed at any evening cocktail soiree.
Black Tie Celebration
When the ball drops this year, make sure you are ringing in the New Year in style and glamour. New Year’s Eve is the occasion to go all out and sport an outfit that lets you shine at the party.
While you can’t go wrong with your trusted “little black dress,” you can also opt to stand out in an elegant gold, silver, or sequined gown, midi dress, or romper. A sleek jumpsuit is also a fantastic alternative and can be paired with stilettos and statement jewelry to tie the whole look together. You’ll be toasting to this fun and sophisticated outfit when the clock strikes midnight!
Look and Feel Fabulous
With our 2019 Sophisticated Holiday Party Outfit Guide, you’ll be appropriately dressed for every occasion. We helped make your outfit selection easy, so the only hard decision left to make is what dish or gift to bring to the party.
Now that you’re looking fabulous in your festive style, you can feel fabulous with Renewed Vitality’s safe and effective hormone imbalance treatment options. Don’t let the uncomfortable symptoms of a hormone imbalance ruin your fun at your holiday parties this season. Contact us today to learn how we can help you feel like yourself again.
The end of the year is a busy time for many families. There are gifts to shop for, family meals to prepare, and parties to entertain. While it’s the most wonderful time of the year for many, it’s also the most exhausting.
With age, comes decreased energy levels and the holidays can leave one feeling drained and unable to check everything off their to-do list. Give yourself a gift this season and put your health first. We have included tips below to help you renew your energy and promote positive aging.
Eat Balanced Meals
Holidays can make it difficult to stick to a healthy, well-balanced meal plan. With Christmas cookies and desserts tempting you or the convenience of fast and easy processed dinners, you may not be getting the proper nutrients needed.
Whole foods, such as fruits and vegetables, can give you antioxidants, minerals, and vitamins to boost your energy level. It’s important to get the appropriate amount of calories daily that your body needs in order for it to turn the substance into energy. Try avoiding “high-glycemic” foods, which includes white rice and bread, baked potato, and sweet desserts. The foods can cause fast spikes in your blood sugar, and while you may feel a boost of energy, the sugar crash may leave you more drained than before.
Another meal to eat in moderation is red meat. It takes the body more time, and energy, to digest, which can leave you feeling tired after a meal. Meat still carries necessary vitamins that your body needs, such as vitamin B12, but you can supplement with over-the-counter vitamins or non dairy milks including soy and almond.
Drink Plenty of Water
Fueling your body with the necessary amount of water may often times be an afterthought but it plays a vital role in supplying you with energy for the day. Healthline reports that the average adult should consume about 2 liters of water a day, even if they do not feel thirsty.
The body loses water throughout the day through sweat and urine and one must replenish it to not feel the effects of mild dehydration. Not only will the adequate amount of water give your body the energy it needs, but there are also studies that show it improves brain function and mood, prevents headaches, helps boost metabolism and lose weight, prevents constipation, and improves skin hydration plus more. Fuel your body with what it needs or you could experience the uncomfortable consequences.
Get Enough Sleep
While you may be thinking that “getting enough sleep” is easier said than done in this busy time of the year and even when you do lay down in bed, you can’t seem to doze off, there may be a few tips that could help.
Try setting a routine and sticking to it. Go to bed the same time each night and wake up at the same time each morning. Your routine before bed should ditch screen time and instead involve reading a book, drinking hot bedtime tea, and meditating to relax your body. Do not nap during the day as that can confuse your internal clock, but instead be active.
Get Moving
While maintaining an active lifestyle may have you convinced that it is the reason for your fatigue, exercise and moving more throughout the day is actually a proven technique in boosting energy levels and preventing dips.
Take a morning walk outside to get your day started. The fresh air, movement, and vitamin D from the sun will all contribute to supplying you with the energy you need to get through the day and tackle your holiday to-do list. If the weather is too cold, you can take a stroll around your local mall and shop for the perfect Christmas gifts at the same time! You can also read more about the best low impact exercises for getting older here. Only do as much as you feel you can handle, even if it’s just a few minutes a day. You can gradually add in more exercises and you’ll start to notice how it helps your energy, mood, and overall health.
Talk to a Doctor About Hormones
If the tips above have still proven unsuccessful in boosting your energy levels this holiday season, it may be time to talk to your doctor about hormone replacement treatments.
Insomnia, lack of motivation, and decreased or no energy are all symptoms of a hormone imbalance. No matter how mild or severe your case is, a hormone imbalance can cause a significant amount of discomfort and inconvenience during your days, but it is highly treatable. At Renewed Vitality, we offer safe, effective Bioidentical Hormone Replacement Therapy to help you find your balance and fuel your body for the holidays.
Get the Energy You Need to Fuel the Holidays
You don’t have to limit your activities and planning this season because of your exhaustion. With the tips listed above, you’ll be able to enjoy the holidays with your loved ones and remain the superior host you are every year!
Contact us today to find out how we can help you.
The holiday season can make it difficult to stick to a diet. With plates of turkey topped with warm gravy, mounds of fluffy mashed potatoes, and homemade apple pies being passed around the table, it can be hard to say “no” and opt for healthier options instead. That is, if they are even offered at your meal. But you don’t have to sacrifice your diet, or the meal you’ve been looking forward to all year, with these delicious, yet diet-friendly, dishes.
Would you believe us if we told you that you can still eat stuffing on Thanksgiving without ruining your diet? Well, it’s true with this Thanksgiving Stuffing Poppers recipe! Not only are these savory bites a healthy alternative, but they are also vegan and gluten free. The poppers are made from chickpeas and veggies, and the recipe even includes a cranberry jalapeno sauce so you can get your cranberry fix this season as well!
Rosemary Garlic Mashed Cauliflower
Not a fan of cauliflower? Don’t knock this Rosemary Garlic Mashed Cauliflower recipe before you try it! This dish is a great healthy substitute to mashed potatoes and you may even end up preferring this version over the traditional side dish! It is low on calories, but high on flavor. The best part yet? It’s super easy — calling for only 5 ingredients (cauliflower, cream cheese, garlic, butter, and rosemary) and taking less than 30 minutes from start to finish.
This Healthy Green Bean Casserole may not be your grandmother’s recipe, but it will still taste delicious and save 160 calories and 12 grams of saturated fat. Typical green bean casserole recipes include a heavy cream sauce and buttered breadcrumbs or cheese, but this recipe uses low-fat milk and whole wheat breadcrumbs instead. Eat up!
Some may deem the turkey as the most important part of the Thanksgiving meal and with this healthy Rosemary Turkey Breast recipe, you don’t have to give the bird up this year! Instead of frying your turkey or marinating it in butter, use seasonings, such as paprika, garlic, and rosemary to add flavor, and roast the turkey in the oven.
Turkey Sausage-Stuffed Acorn Squash
This main dish replacement may be a little less traditional for Thanksgiving dinner, but you’ll still get your Turkey fix and leave with a pleased palate. If you or your guests are vegetarian, you can simply leave out the turkey sausage from the recipe and stuff the squash with the vegetables, seeds, and seasonings to please everyone’s dietary restrictions.
Yes, you can have your pie and eat it too. This Light and Luscious Pumpkin Pie recipe will satisfy your sweet tooth without derailing your meal plan. It is only 187 calories for a single slice of pie and nut-free, soy-free, and diabetic appropriate. This pie will be a real crowd pleaser, even to those not counting calories this holiday season.
If you prefer Apple Pie over Pumpkin Pie — or you just want both, no judgement here — try this Cranberry Apple Maple Crisp instead! This grain-free, guilt-free dessert will have you coming back for seconds, or even thirds!
With these simple, delicious, and healthy Thanksgiving meal alternatives, you don’t have to dread your holiday season. Enjoy yourself without worrying about overindulging and ruining your diet.
If you’re waiting until after the holidays to begin your weight-loss journey, there’s nothing wrong with that either. Schedule a consultation with us today and see how our Serotonin-Plus Weight Loss Program may be the right choice for you. Our program focuses on diet, lifestyle changes, and medical supplements.
