Latest news with #NutritionbyBess
Yahoo
20-04-2025
- Health
- Yahoo
The #1 Herb to Help Reduce Stress, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD"Key Takeaways: " Chronic stress can increase your risk of health issues like digestive distress, sleep trouble and high blood pressure. Ashwagandha has been linked to lower stress levels due to its ability to help lower cortisol levels and improve sleep. Research on ashwagandha is limited and still developing, so check with your health care team first to see if it's right for no secret that many of us are stressed. Not only is stress unpleasant, chronic stress puts you at risk for health issues like digestive distress, anxiety, headaches, sleep trouble and high blood pressure. If you want a holistic approach to managing stress, you may wonder if any herbs can help. Turns out, ashwagandha is an ancient herb that may help reduce stress. We spoke with dietitians about how ashwagandha can help lower stress, the limitations to using ashwagandha for stress relief, and tips for consuming it. The main reason ashwagandha is associated with stress relief is because it helps lower cortisol levels. 'Cortisol, the body's main stress hormone, tends to spike with chronic stress and can worsen symptoms like fatigue, mood swings, weight gain and hormonal imbalances,' says Bess Berger, RDN, founder of Nutrition by Bess. 'Ashwagandha is known as an adaptogen, which helps your body adapt to stressful situations by decreasing cortisol,' says Daria Zajac, RDN, a diabetes dietitian. A few studies have demonstrated this benefit of ashwagandha. For example, in a 2021 study in Current Neuropharmacology, ashwagandha lowered participants' serum cortisol levels and reduced their levels of perceived stress. Another study in the journal Medicine (Baltimore) found that taking 500 milligrams of ashwagandha root extract for 60 days alleviated mild to moderate stress and reduced cortisol levels among participants. Another study found that participants who took 300 to 600 milligrams of ashwagandha per day had significantly lower stress levels than those who took a placebo. 'Ashwagandha can have positive effects on sleep quality, which also plays a role in stress relief. Studies have shown that ashwagandha supplementation improved time spent in bed sleeping, falling asleep faster and increased mental alertness upon waking up,' says Zajac. A 2021 study in the journal Current Neuropharmacology evaluated the results from five human studies and found that taking ashwagandha improved measures of insomnia such as sleep time and sleep efficiency. Daily doses ranged from 120 to 600 milligrams for 6 to 12 weeks. Another study evaluated the effects of taking 700 milligrams of ashwagandha versus a placebo on college students' energy, sleep and stress levels. After 30 days, the students who took ashwagandha reported better sleep quality and energy levels than those who took the placebo. Researchers believe these beneficial effects on sleep are related to ashwagandha's ability to lower cortisol levels and alter GABA receptors in the central nervous system. This can help lower stress and anxiety and improve sleep. Unlike many other herbs, ashwagandha is most widely available as a supplement. 'In general, ashwagandha is safe to consume for most people for up to three months based on reviews of clinical studies completed,' says Zajac. There are some ashwagandha teas available, but they may not contain enough of the herb to have a therapeutic effect. They may also impact the effectiveness of other medications you are taking, so always talk to your doctor before trying something new. 'If you're interested in trying ashwagandha, look for a reputable supplement brand that uses standardized root extract, ideally certified by third-party testing groups like USP or NSF,' recommends Gina Hassick, M.A., RD, LDN, CDCES, NCC, owner of Eat Well Collective. 'Typical doses used in studies range from 300 to 600 milligrams per day. It's best to start with a low dose and talk to your doctor first,' she says. If you're pregnant or breastfeeding, have a thyroid or autoimmune disorder, or are about to have surgery, you should not take ashwagandha. 'Research on ashwagandha is promising but still limited, especially for long-term use or in specific populations like those with autoimmune diseases or thyroid conditions,' says Berger. 'Most studies were done for a short period of time, so long-term effects of taking ashwagandha are less known,' says Zajac. There is also a lot of inconsistency in the dosage, quality and supplement formulations used in studies. At the end of the day, 'While ashwagandha may help reduce stress, it's not a magic cure. It is not a substitute for therapy, medication or other treatments if you're dealing with chronic anxiety or mental health conditions,' says Hassick. Before taking ashwagandha, it's best to speak with a health care provider, especially if you have any health issues or are taking any medications or supplements. Studies show that ashwagandha may help lower cortisol levels to reduce stress and improve sleep. In general, doses of 300 to 600 milligrams per day seem to work best, but long-term data is limited, so talk to your doctor first and be careful about taking ashwagandha for more than three months. Keep in mind, 'Ashwagandha can be a gentle ally in stress management, but it works best alongside a balanced diet, movement, sleep and mindfulness, not in place of them,' says Berger. Before taking an ashwagandha supplement, speak with a trusted health care provider to ensure it is safe and worthwhile for you to take. Read the original article on EATINGWELL
Yahoo
01-03-2025
- Health
- Yahoo
The #1 Habit to Start for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD If you've recently been diagnosed with prediabetes or diabetes, you may be eager to learn how to improve your blood sugar levels. And even if you don't have a diabetes diagnosis, it's never too soon to start making lifestyle changes to help keep your blood sugar levels in the normal range. When it comes to managing blood sugar levels, eating fewer carbohydrates might be your first thought. And while carbs—and diet in general—are a key puzzle piece, other lifestyle factors also play an important role. One easy habit to adopt is taking a short walk after you eat. Research shows that walking for as little as two to five minutes after a meal can work wonders for improving blood sugar levels. We spoke with dietitians to better understand why going for a short walk is so effective and asked them about other strategies for keeping your blood sugar levels steady. Being physically active is a great way to support healthy blood sugar levels. For one, it improves insulin sensitivity. Insulin is the hormone that moves sugar from your blood to your cells. Physical activity helps your cells respond better to insulin so it can move sugar out of your blood more effectively, resulting in lower blood sugar levels. Another benefit? Because your muscles need glucose—aka sugar—for energy, engaging big muscles through physical activity causes muscle cells to take in sugar from your blood, even if insulin isn't available. Raksha Shah, M.A., RDN, a dietitian and founder of refers to this as a 'sugar sweep.' 'This natural 'sugar sweep' helps reduce post-meal blood sugar spikes and improves how well your body uses insulin. Instead of storing sugar, your body burns it for energy—keeping glucose from hanging around in your blood,' she says. Unsure of where to start? Walking for just a few minutes after a meal can help! 'A simple 10-minute walk after meals benefits blood sugar, insulin sensitivity and long-term metabolic health. Science backs this up!' says Bess Berger, RDN, a dietitian at Nutrition by Bess, a women's health center in New Jersey. Research shows that going for a gentle walk can help lower your risk of developing type 2 diabetes, especially if you're mostly sedentary. That's right. You don't have to spend an hour a day at the gym to reap the benefits of physical activity. One review found that taking two- to five-minute light-intensity walking breaks throughout the day significantly lowered glucose and insulin levels after meals. What's more, these short walking breaks added up to an average of 28 minutes of low-intensity activity per day—a meaningful increase in physical activity. If you tend to spend most of your day sitting, it can be challenging to find the motivation to exercise. But remember, you don't have to go from 0 to 100 overnight. In fact, doing so could lead to burnout. Instead, gradually increase your activity level to help you stay motivated and prevent injury. So what does this look like in practice? Instead of carving out time for an hour-long gym sesh, brainstorm ways to add a few short movement breaks to your day. Here are some suggestions: Get a walking pad for under your desk. Set up reminders in your calendar that encourage you to get outside for a couple of minutes throughout the day. Invest in cold weather gear so you can get outside, regardless of the temps. Schedule regular walks with a friend for accountability. Add a few stretches to your morning or nighttime routine. Play your favorite song and take a midday dance break. It's all about getting your big muscle groups activated. If a walk isn't for you—say, if it's too cold where you live—Shah encourages simple tasks, like vacuuming or even pacing while you talk on the phone. 'The secret sauce is consistency and avoiding long stretches of sitting,' she says. There are a bunch of other ways to manage your blood sugar levels in addition to physical activity. Here are some expert-recommended strategies: Eat a Balanced Diet. 'Aim for half your plate to be colorful, fiber-rich veggies, a quarter lean or plant-based proteins, and a quarter quality carbs (think whole grains or legumes),' says Shah. Add some healthy fats from foods like avocado, nuts or olive oil, and you have a well-balanced plate that can help prevent blood sugar spikes and promote overall well-being. Prioritize Quality Sleep. Studies show that getting low-quality, inadequate sleep can lead to higher blood sugar levels after breakfast the next morning. Establishing a regular sleep routine and finding ways to wind down at night can help you get some better zzz's. Manage Stress. 'Chronic stress pushes cortisol [levels] up, which can send blood sugar on a roller-coaster,' says Shah. Try taking time to rest, meditate, do yoga or talk with a loved one. Physical activity can also help! Related: 12 Healthy Ways to Lower Your Blood Sugar Physical activity helps move sugar out of your blood and into your cells, resulting in lower blood sugar levels. And the good news is, you don't have to overhaul your workout routine overnight. If you spend most of the day sitting, taking just a few two-minute walking breaks throughout the day can make a big difference. Walking isn't your thing? No problem! Try dancing to your favorite song, tending your garden or stretching while watching TV. Anything that gets your big muscles activated will do the trick! Read the original article on EATINGWELL
