• Healthy Looks Great on You

  • 著者： Dr. Vickie
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Healthy Looks Great on You

著者： Dr. Vickie
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  • Healthy Looks Great onYou podcast helps you find your equilibrium in health through lifestyle medicine. Your host, Dr. Vickie Petz Kasper is board-certified in ob/gyn and lifestyle medicine. She sorts through the noise in healthcare to give you information, inspiration and motivation to make changes that make a difference
    Copyright 2023 All rights reserved.
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  • Move for better mood

    Move for better mood
    2024/10/25
    Can exercise really make us happier, more resilient and more energetic? Episode 142 Move for Better Mood Have you ever said to yourself, I'm so tired? And then you just want to sit on the couch and scroll through social media or watch your favorite series? This is not rest. And it won't fix your lack of energy. In fact, it will make it worse. Sitting zaps your energy and it's a vicious cycle. You sit and do nothing rewind and repeat. It's time to change gears and shift out of neutral and get a boost of energy. And if you're already on the movement train, stay tuned. I think you'll enjoy the science. In fact, let's start there. Today in mini medical school, we're going to review the family of neurochemicals that are responsible for mood. And if you haven't even been introduced to endorphins, dopamine and serotonin, you might want to listen to episode 141. How food affects mood. I'll put a link in the show notes. These neuro-transmitters can improve mood and reduce feelings of stress and anxiety. Also cortisol levels can be reduced by exercise, which creates feelings of relaxation and improved mood, not to mention the effects on sleep, metabolism and weight. Let's start with some basics. There is a difference between physical activity and exercise. Physical activity is anything that gets you moving and requires energy; things like cooking and cleaning the kitchen or housework of any kind yard work, even just going to the grocery store. That's considered physical activity. Exercise on the other hand is intentional activity for the purpose of physical fitness. This is things like running, classes at the gym, lifting weights, doing aerobics. These things are considered exercise. Physical activity and exercise benefit both physical and mental health. In addition to reducing symptoms of anxiety and depression, sleep patterns may be improved. And lack of sleep definitely affects mood. Who doesn't have a more positive outlook after a restful night of sleep. And speaking of sleep. If this is something you struggle with, you're going to want to make sure you're on my email list. Because we're going to do a whole series on sleep very soon. Check the show notes for a link on how to sign up or just go to my website, www.healthylooksgreatonyou.com When you exercise, it opens up the blood vessels and improves blood flow to important organs, you know, like the brain. And that can help with mental clarity and overall brain health. You know, we used to think that adults could not grow new brain cells, but it turns out that's wrong. So think of exercise as fertilizer for forming new blood vessels and they may be able to nurture new neural connections which can improve cognitive function. We call that process neurogenesis. And to me it's pretty exciting. And if that's not enough reason to get off the couch, there are some studies that suggest that regular exercise may at the very least delay dementia in people who are predisposed to it. Exercise also has a significant impact on health conditions like diabetes, high blood pressure, high cholesterol and arthritis. People who are active tend to have more self-esteem and confidence and listen, there is a difference between being fit and thin. But if weight is your concern, remember, 80% is related to diet, not exercise. It takes a lot of exercise to lose weight. But you can also be very skinny and very physically unfit. Now, before we dive into how physical activity and exercise can help lessen symptoms of anxiety and depression. I want to do a little dissection on the runner's high. And listen, I had never run enough to get a high, but I have experienced this sense of euphoria while pedaling my bicycle. And if you've never felt it, it's unbelievable. And even if you're not planning to lace up and train for a marathon, the biochemistry is pretty fascinating. Here's what happens: you start running or exercising very intensely and you get your heart pumping and it works harder and harder to increase the heart rate to make sure your muscles and brain are getting enough oxygen. And speaking of oxygen, you'll start huffing and puffing. But you keep going, pounding the pavement or the trail or whatever, and your body starts dumping endorphins into your bloodstream. And wow! There's this burst of euphoria and burst of energy that makes you feel like you can conquer the world and keep going. It doesn't last long, and it's actually pretty uncommon to experience. But it gives us a little inside look at what exercise can do naturally to cause feelings of elation. But here's the deal. You don't have to train for an iron man to see benefits. Even moderate levels of exercise may improve mental health, lessening feelings of depression and anxiety. And the benefits of regular physical activity on mood are not temporary like the runner's high. When you think about someone who is physically fit, you picture someone with big ol' well defined muscles. But...
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    17 分
  • How food affects mood

    How food affects mood
    2024/10/18
    Food has a big impact on mood. Why would that be? How does what you put in your mouth that goes down into your stomach affect all that's going on in your brain? Carbohydrates are my dear friends. Well, some of them. You know, In every family, there are those people, you know how some people just make you feel good and others, not so much. For example, let's talk about Dorothy. I used to hang out with Dorothy once a week. Sunday mornings, in fact, And after we'd been together, I had bad breath, a headache, and I felt more than a little edgy. You see, Dorothy is a donut. We parted ways several years ago, but one day I walked into a meeting and there she was dressed in chocolate and still pretty hot and I thought I'd just take one bite. But before, you know, it, I ate the whole thing. And it didn't take long that I felt physically and emotionally drained. But here's the deal, that period of absence highlighted the contrast of how I feel when I eat good stuff versus pure junk. And maybe you've noticed, or maybe you haven't and maybe you just feel kind of bad all the time and you don't really know why. So let's talk about how certain foods affect mood and why. And since mini medical school is going to be pretty intense today, I thought I would turn the science into fiction. No, don't meanan the facts aren't going to be true. I mean, fictional characters. To help you remember, you're going to need to use your brain, but bring your imagination along too. And don't worry about taking notes, I created a free download for you that. It has a list of mood boosting foods. If you're on my email list. List. I sent it out. And. If not, there's a link to sign up in the show notes. It's never too late. You can also go to www healthy looks great on you dot. Com. Now the way that food affects mood is. About altering brain chemistry and hormone levels. And my old buddies carbohydrates, they can give you a real boost. But, their cousins can really bring you down. So let's talk about the good side of the family first. Food rich in carbohydrates boost serotonin levels. The ol' feegood neurotransmitter er serotonin. We're going to call her Sarah for short. Sarah Tonin affects mood sleep and appetite. She is an intriguing member of the neurotransmitter family. And it has both a significant impact, both on mental as well as physical health. Sarah is a happy girl because she regulates mood and makes you feel happy and have an overall sense of wellbeing. And she's the one you'll really miss when she's not around. You may feel depressed or anxious. And Sarah's family is a power family. In fact. Mel is another member of the tonin family, and that's super important. Did you know that Sarah tonin is a precursor to melatonin? So think of Sarah as Mel's mother and you need both of them to get a good night's sleep, and yeah, I'm talking to you cranky pants. Mel is related by marriage to the hormone family. And his presence is highly influenced by light exposure. And he regulates the sleep wake cycle. He squirts out of the pineal gland. And if you're interested in the science of sleep, I'll put a link to that episode in the show notes, "Why is sleeping so hard?" And stay tuned because after this series on mood, we're going to focus on sleep. But here's what happens, Mel gets up every evening and tells your body it's not night, night time. He stays up most of the night and then he drops off in the morning. At least that's how it's supposed to work. He keeps the bodies internal clock in sync, making sure the circadian rhythm aligns with the sleep-wake cycle; daytime and nighttime. And he serves on the antioxidant team as well, combating free radicals and reducing oxidative stress in the body. To boost melatonin, you can eat things like tart cherries, grapes, nuts. And itit's alsoimportant to have good sleep hygiene. And again, if. If you're interested in sleep, make sure you're on my email list because there are some really exciting things coming now, let's get back to Serotonin. Do you know where Sarah lives? Did you say the brain? Well, I hate to tell you, but 90% of the body's serotonin is actually found in the gut, not the brain. That may surprise you, but think about that gut brain connection. Yep. That's why upset emotions cause an upset tummy. And since her address is in the GI tract, she affects appetite and digestion all the way to the end of the street. I'm talking about bowel movements see, now you'll remember all of this science of neurotransmitter, Sarah Tonin. But wait, there's more. Speaking of learning and memory, Sarah affects those cognitive functions as well. You know, Sarah is the type who can be all work and no play . Because high levels of serotonin can actually reduce sex drive. And that's why some antidepressants which are called serotonin re-uptake inhibitors can kill your sex drive. It's a balancing act for sure because you need Sarah to have a good ...
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    21 分
  • Mood boosting foods

    Mood boosting foods
    2024/10/11

    There is scientific evidence that food affects mood. You probably know how it feels to be hangry. That combination of hunger and anger can drive you to head to the pantry and grab whatever you can get your hands on. But that sets a process in motion that only makes you feel worse. Instead, replace unhealthy snacks with foods that boost your mood and get double the benefit.

    The health of your gut microbiome influences your mental health. All those bacteria that live in your gut produce neurotransmitters that affect brain health and chemistry. Make sure and eat high fiber foods to promote a healthy gut.

    High fiber vegetables include broccoli, carrots, green beans and spinach.

    In one study, people who ate fruit frequently had less anxiety. So try keeping a bowl of berries or grapes out and grab one throughout the day. Start your day with good mood boosting foods. You can add oats, berries, nuts and seeds to a smoothie. Or slice bananas or apples and top oatmeal. Bananas contain tryptophan which is a precursor to serotonin, the happy neurotransmitter.

    Throughout the day look for ways to add beans to your food. They're high in fiber and keep that gut healthy, which helps keep your mind healthy too.

    Also add walnuts, they're great for brain function. Trail mix is a great way to get all these good things together. And the good news is that dark chocolate is full of mood boosters. It's also calorie dense, so a small amount. Make sure it's at least 70% cocoa.

    Avoid alcohol, too much caffeine and fried foods. That only makes you feel worse. Instead, plan ahead and keep the pantry stocked with feel good food.

    Get a list of good mood food and every podcast will come straight to your inbox. CLICK HERE

    For other episodes about diet, click here.

    Visit Healthy Looks Great on You website, click here.

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    20 分

あらすじ・解説

Healthy Looks Great onYou podcast helps you find your equilibrium in health through lifestyle medicine. Your host, Dr. Vickie Petz Kasper is board-certified in ob/gyn and lifestyle medicine. She sorts through the noise in healthcare to give you information, inspiration and motivation to make changes that make a difference
Copyright 2023 All rights reserved.
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