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Posts Tagged ‘Dr Ryan Shelton’

Dr Ryan Shelton

The Key To Happiness

The Key To Happiness | Doctor Shelton’s advice

Most of the posts here on the Zenith Labs blog are about health conditions and their potential solutions, but today I’d like to talk about happiness. Health and happiness are mutually exclusive, which is no surprise. You can make small choices in life without immediately understanding how they will completely change the trajectory of your life and happiness going forward.

Why are we talking about happiness? I value happiness both for myself and my patients. Recently, I was in a grocery store and saw a Time magazine article about the state of happiness in human beings. Dedicated researchers and scientists looked at the commonalities worldwide on how people can experience and create more happiness in their lives. There are several contributing components for happiness to familiarize yourself with.

The Key To Happiness | Doctor Shelton’s advice

Geography

map of northern European countries

Geography and where you live can either help or hinder your happiness. Some studies show that the economics of gross domestic products (GDP) of a country can increase happiness. Some northern European countries are rated as the happiest countries on Earth because the GDP per capita is quite high. This can translate to many years of healthy life expectancy and freedom to make decisions independently, both of which encourage happiness in individuals.

Generosity

happy young adults around a generosity poster

Generosity fosters happiness in your own life. Making a point of giving back on regularly feeds into your happiness, and also fights the perception of corruption or danger in your life. Being generous comes back around multiple times and encourages happiness.

Sleep

man and woman sleeping in bed

Something as simple as sleep has a dramatic impact on your emotional wellbeing. If you’re not getting an average of eight hours of sleep each night, I encourage you to start immediately. 42% of Americans get less than the recommended eight hours of sleep per day, which encourages happiness in your life.

Exercise and Being Outdoors

woman exercising and celebrating outside

Exercise and spending time outdoors can increase happiness. Exercise boosts endorphins and being outside increases the amount of Vitamin D your skin produces from the sun, both improving your overall health. Being outdoors also increases serotonin levels in the brain, which many psychiatrists say is the ‘happy’ neurotransmitter. Heading outdoors for a walk in the park or the woods will easily boost serotonin levels.

Good Posture

three women stretching on a bridge in the forest

Studies have shown that people who pay attention to correct posture are more enthusiastic and excited through daily life. Having good posture means standing tall, pulling back your shoulders, and pushing your chest out. Staying mindful of your body decreases your likelihood of being passive, sleepy, fearful, and intimidated. Smiling is another easy action that increases positivity and in many studies has been shown to lower blood pressure.

There are a few other factors that feed your happiness. 40% of your experience is due to behavioural changes and the choices you make. 50% is genetics, which you can’t control. 10% is circumstance such as your geographic location or economic circumstance. Life is happening for you, not to you, so it’s important to understand the things you can change to create more happiness.

Creating Your Happiness

a rainbow in a blue sky

People who do simple things to create happiness in their lives also end up improving their heart health, strengthening their immune system, and reducing risk factors for cardiovascular disease. Focusing on happiness also makes it easier to maintain a healthy weight, manage chronic pain, and increase the longevity of life.

If you’re feeling overwhelmed by the idea of creating your happiness, remember that every master in the beginning was a disaster. Start by identifying what things will foster happiness in your life and making a few simple changes.

If you’re an introvert, you may not enjoy the work of creating relationships, being vulnerable in front of other people, or talking about your feelings and your health. I believe in something called the collective consciousness and the idea that we’re all in this together. If you can tap into that collective consciousness, be vulnerable, and create shared experiences with other people, it will go a long way in creating happiness in your life.

If you still struggle with the idea of being vulnerable, remember that we are here because of creation. Create something by writing down your thoughts, grow a garden build a bicycle, or make art. Keep it simple and just create something that has never been created before, and it will feed into your happiness.

There will be challenges and obstacles in creating your happiness such as doubt, skepticism, restlessness, and worry. Creating something will help you feel like you’re contributing something to the collective consciousness and fight those negative feelings.

Everyone craves happiness, wellbeing, and great health, and you can have that for yourself through creativity and connectivity to community.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.  

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Vegan Diet Benefits and Risks

Vegan Diet Benefits and Risks

 

People around the world implement a variety of dietary and nutritional plans to achieve and maintain their health and wellness. Often, these choices can vary from one culture and set of traditions to another. Some dietary strategies focus on fats or other trending topics, and as a result, they come and go quickly. Other dietary strategies, such as the vegan diet, have more staying power.

vegan wrap with avocado and carrots

We’re going to talk about the potential benefits and risks of choosing a vegan diet. People choose to be vegan for a variety of reasons such as tradition, culture, ecological reasons, or ethical beliefs. Some people choose to be vegan simply because, based on several studies, it’s good for your overall health.

Vegan Diet Benefits and Risks

My Experience as a Vegan

man chopping vegetables on a cutting board

I personally have experienced being a vegan. 25 years ago, when I was a freshman in university, I went through a personal tragedy that made me want to be a vegan. My grandfather died of a heart attack much too early in his life. I had watched him eat a lot of fried foods and meats, and as an aspiring scientist, my first instinct was to look up dietary research. Sure enough, I found several articles that showed how being a vegetarian or vegan can reduce major risk factors for cardiovascular disease and some types of cancer.

I was only a vegan for one year because as a freshman in college, I found it difficult socially to keep up with. My friends wanted to go out to eat hamburgers and hot wings, so I often found myself on the outside looking in. I chose to gradually reintroduce meat in a responsible way and that choice has stuck to this day. I eat a lot of fruits, vegetables, nuts, seeds, healthy proteins, and healthy fats. When it comes to protein and dairy products, I make smart and ethical choices around what I choose to consume.

Being a Healthy Vegan

vegan protein sources like tofu, beans, and nuts

There is a healthy way to be a vegan as well as an unhealthy way. Some people switch to veganism and end up consuming primarily refined carbohydrates, thinking they’re making healthy choices. Unfortunately, that can lead to deficiencies in micronutrients like vitamins and minerals, and macronutrients like essential proteins.

If you’re not mindful of your food choices as a vegan, you may become deficient in calcium, iron, or zinc. It’s important to eat dark leafy greens, nuts, and seeds for calcium and iron. Amino acid deficiencies can be common if you’re not eating enough nuts, seeds, whole grains, beans, and legumes. The vegan diet also does not contain any natural vitamin B12 so it’s recommended that you use a supplement.

Beans and legumes tend to be low in an amino acid called methionine but high in lysine, both of which are essential amino acids. Grains are the opposite though, low in lysine but high in methionine. Therefore, it’s important to get both beans and grains in your diet, which will help you maintain good health on a vegan diet.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Master Tip to Help Collagen

The #1 Master Tip to Help Collagen

 

Everyone wants to look and feel healthy, youthful, and vibrant. A big part of that is diminishing the appearance of fine lines, wrinkles, and sagging skin due to the aging process, as well as the appearance of dark spots due to sun exposure. We also want our joints to be pain-free and flexible, and we want our immune system to be powerful.

The #1 Master Tip to Help Collagen

Several years ago, I had a patient in her early fifties walk into my office with two large bags of cosmeceutical and topical agents that she was applying as part of her daily routine. She was frustrated because she was spending hundreds of dollars a month and thousands of dollar a year on these anti-aging products, but not seeing the results the marketing material promised her.

“Dr. Shelton,” she asked, “Is there something else that I can do to improve the effectiveness of my skincare products?”

We sat down, and one by one, reviewed the topical ingredients of the products she was using. Some contained well-researched ingredients, but some were just a waste of her time and money.

senior woman with hand on her face

At the time, I knew the importance of a diet that was high in antioxidants like vitamin C and E, green tea, lycopene, and coenzyme Q10. These antioxidants prevent the oxidative and pro-inflammatory chemical damage of the skin, collagen fibers, elastin fibers, and reticular fibers.

For this patient however, I dove deeper into the research and what I found was surprising. There were many research articles on the importance of oral supplements to promote healthy-looking skin. It makes sense, consider I’ve always believed that health and wellbeing start from the inside out, even for the skin. Let’s go over three oral supplements that are important for healthy skin.

1. Oral Collagen

collagen pills and powder with a glass of water

Oral collagen has been shown to activate skin stem cells, improve the skin’s response to growth factors, stimulate collagen genes, neutralize free radicals, and decrease the breakdown of collagen and elastin fibers.

Preliminary results are promising for both the short and long-term use of taking oral collagen supplements for wound healing and preventing the signs of aging skin. These supplements increase skin hydration, elasticity, and dermal collagen density. When dermal collagen and elastin fibers break down, we start to see the effects of aging like fine lines, wrinkles, and sagging skin.

relaxed middle age woman lying in the grass

Collagen supplementation is generally safe with no reported adverse effects. A randomized double-blind placebo control was conducted on 120 subjects who consumed either a test oral collagen supplement or a placebo for 90 days. Subjects who consumed the oral collagen had a significant increase in skin elasticity by 40% compared to those taking the placebo. In addition to the skin benefits, the consumption of the collagen product reduced joint pain by 43% and improved joint mobility by 39%.

In another study, after 12 weeks of taking an oral collagen supplement, visual assessment scores and three parameters of skin wrinkling were significantly improved compared to the placebo group. After just 12 weeks, skin elasticity, hydration, and wrinkling were significantly improved in the collagen supplement group compared to the baseline group.

2. Antioxidants

foods rich in antioxidants like salmon, nuts, and produce

You can get a range of antioxidants through a diet that’s high in fruits and vegetables, but certain antioxidants prevent the appearance of aging, fine lines, wrinkles, and sagging skin. You can supplement your diet with Vitamins C and E, CoQ10, lycopene, and green tea. Just be sure to eat plenty of fruits and vegetables, and drink at least two cups of green tea every day.

3. Polypodium

Polypodium vulgare grows among thick moss

Polypodium is a herb, coming from a species of fern, that acts like an internal sunscreen when taken orally. To be clear, I’m not dismissing the importance of applying external sunscreen to protect against the damaging UVB rays of the sun, as those rays can cause dark spots along with exacerbating fine lines and wrinkles.

However, polypodium is one of the most studied herbal substances that has proven protective activity, along with green tea extract, carotenoids, and carotenes. In one study, the results showed that polypodium can be used as an agent to lessen the negative photobiological effects from UVB rays.

The use of polypodium has been reported to be beneficial in the treatment of atopic dermatitis, vitiligo, and psoriasis. It’s also useful for the prevention of polymorphic light eruption, sunburns, and squamous cell carcinoma. As I’ve already suggested to many of my patients, taking oral polypodium supplements can help with youthful, vibrant looking skin.

Collagen Refresh, supplement by Zenith Labs

At Zenith Labs, we’ve created a supplement called Collagen Refresh that contains many of these helpful ingredients. With a lemon berry flavor, it has an enjoyable taste. My wife uses it daily and has seen significant positive changes to her skin’s health.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Acid reflux remedy and what to do about it

Acid Reflux Remedy and What to Do About It

When struggling with acid reflux, also known as GERD, some individuals experience it as heartburn. Other individuals end up with chest pain, throat pain, regurgitation of food, a sour taste in their mouth, coughing, hoarseness, or wheezing. If the acid makes it too far up the esophagus, dental erosion can be a problem too.

Acid Reflux Remedy and What to Do About It

Acid reflux is more common than you think

senior man with a hand on his chest experiencing heartburn

As a doctor, I cannot tell you how many times my patients have complained about acid reflux. I call it an ‘out the door’ symptom because patients typically come in for high blood pressure, a skin rash, menopausal symptoms, or hair loss and as they’re walking out the door, they’ll add in, “By the way, I have acid reflux too.”

Acid reflux is quite common. 10% of people experience it daily, 30% experience it at least once a month, and 20% deal with it twice a week. Many people who struggle with acid reflux take medication for it, such as antacids or proton pump inhibitors. However, taking antacids daily has been shown in studies to cause a 200-600% increase in esophagitis.

Proton pump inhibitors do nothing for H. pylori, common bacteria that thrives in stomach acid, and yet these inhibitors are two of the top five over the counter medications purchased in the United States. Acid reflux is so common that it’s become a five-billion-dollar annual industry.

What causes acid reflux?

young man holding his stomach feeling acid reflux

Acid reflux is due to the lower esophageal sphincter, a ring that causes pressure on stomach contents to keep those contents down and in the stomach. There are several reasons the lower esophageal sphincter, or LES, can become relaxed and allow stomach acid to come up into the esophagus.

The stomach is lined with mucus to protect itself from the naturally occurring acids it produces to digest your food, but your esophagus is unfortunately not. When the naturally occurring acids are regurgitated up into the esophagus, acid reflux occurs.

How can you prevent acid reflux?

man refusing to eat a burger

Certain foods relax the LES and cause negative effects, such as saturated fats, alcohol, sweet and sour foods, spicy foods, tomatoes, citrus, and coffee. Other foods to avoid are canned good, fast food, fried foods, dairy, chocolate, mint, and gluten. Limit these foods in your diet and increase your intake of fresh or frozen produce instead.

Diets and acid reflux reactions are different for every individual. The best thing to try is an elimination challenge diet where you eliminate all potentially problematic foods for three or four days. After a few days, you can reintroduce each food item one by one, a few days apart, to see which foods are causing or contributing to your acid reflux.

illustration of the digestive system and DNA

Stress can also contribute to acid reflux problems. The entire gastrointestinal tract is known as the enteric nervous system, nicknamed the ‘little brain.’ There are so many nerves that interact between the gut, the digestive system, and the brain.

In fact, there are more serotonin receptors in the gut than there are in the brain. If you feel stress, anxiety, depression, then you’ll be able to feel it in the bowels, stomach, and intestines.

There were a couple of studies done in the 1920s and 1930s around factory workers who switched to office work. There was a dramatic increase in the number of acid reflux patients because they were stressed out. Since they switched from working with their hands to working with their brains, the stress caused an increase in acid reflux. Another study completed around 9/11 first responders showed that a quarter of them developed acid reflux, likely due to the stress of the event.

True Digestion supplement by Zenith LabsWe can see that both diet and stress play a role in acid reflux. At Zenith Labs, we’ve created a supplement called True Digestion. It contains zinc, since zinc deficiencies can cause mucosal damage and lower acid production. True Digestion also contains mucoligens like alginate, slippery elm, marshmallow, and DGL. One study has shown that alginate showed an 81% improvement, which is considerably better than antacids or proton pump inhibitors. Our supplement also contains barberry, which attacks the H. pylori in your gut that contributes to acid reflux. On top of all that, True Digestion also contains the other important digestive enzymes: amylase, protease, lipase, lactase, phytase, cellulase, invertase, and maltase. It’s a fantastic supplement and people are reporting tremendous benefits from taking it.

For some reason, treating acid reflux is an afterthought for most people. So many people just accept it as part of life, but you don’t have to. You need to value every warning signal your body gives you because it’s a disruption in your health.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Fight Aging Naturally with These Essential Hormones for Your Skin

Fight Aging Naturally with These Essential Hormones for Your Skin

While walking down the path of time, most people experience the effects of aging physically on their skin from fine lines, wrinkles, and dark pigmentations. If you struggle with the physical appearance of aging, I have some simple solutions for you.

female face wrinkles and skin imperfection

I had the honor of attending a webinar hosted by Dr. Terry Hertoghe, a world-renown physician expert in hormone therapy. During this master class, Dr. Heritage talked about hormone therapy and how it can improve skin health. The old adage was that our hormones decline because we age, but the new answer is that we age because our hormones decline.

woman looks at herself in the mirror

Fortunately, Dr. Hertoghe shared some practical solutions to skin health so that aging and its consequences may be unnecessary.

Hormone and peptide therapy can stop or even reverse the aging process, making you look 40 years old instead of 60.

It can even improve the outcomes of cosmetic procedures and surgeries. Whole health and balanced hormones improve your appearance from the inside out, reversing the physical aging of your skin, creating cellular rejuvenation, and improving the seemingly irreversible effects of aging.

Fight Aging Naturally Master Tip!

Which Hormones Naturally Fight the Aging Process?

doctor checking woman's skin

Growth hormone improves how your body distributes fat, improving both cellulite and muscle appearance. The physical appearance of the thyroid hormone dates back to 1889 when doctors starting seeing that a thyroid deficiency contributed to the aging process of the skin.

Women are usually after a youthful, feminine face which comes from female hormones like estrogen and progesterone. Decreased levels of these hormones can cause paleness, dry skin, fine lines, wrinkles, and even flat hair.

Estrogen deficiencies can cause a 70% decrease in feminization in females, and the effects are worse for males. Certain foods such as cereals and grains have been shown to decrease estrogen levels, so be cautious with your diet. After the age of 40, 25% of individuals have a testosterone deficiency.

hormone Oxytocin and chemical formula

Another hormone that Dr. Hertoghe talked about was oxytocin, the hormone of affection. If you’re deficient in oxytocin, you can’t feel well-connected to your spouse, your kids, or even your community. You’ll likely suffer from burnout, anxiety, and a loss of dignity.

hormone vasopressin written on notebook

Vasopressin is another important hormone, capable of reversing dehydration, smoothing skin folds, and improving sunken skin. Facial creams containing vitamin C, melatonin, and topical progesterone can help with pigment spots, fine lines, and wrinkles. Topical progesterone can improve skin health, plus positively impact low moods, nervousness, and anxiety.

Balance Your Hormones for a Youthful Appearance

young and old women's skin comparision

When it comes to hormones, it’s a delicate balance. You need the correct amount of hormones and you typically only need to supplement with small doses. Overdosing on hormones can create other kinds of problems, so have your levels tested and get appropriate prescriptions. Know that hormone therapy can take months, so you have to be patient with it.

In order to reverse the aging process, be proactive with your health and wellness. Don’t just wait for age to happen to you and hope you can decrease symptoms. Have your hormone levels tested so you can correct any deficiencies as soon as they’re detected.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

BPA free phthalate free PFOA free Doctor's Advice

BPA Free Phthalate free PFOA free Doctor’s Advice

It’s exciting to talk about environmental health and wellness because there are some simple steps you can take to limit or avoid your exposure to certain toxic elements. I’ll teach you to identify the sources you are exposed to and show you how to limit them or avoid them to the best of your ability.

BPA Free Phthalate free PFOA free Doctor’s Advice

There are three different environmental toxins negatively affecting your health: BPAs, phthalates, and PFOAs. Let’s talk about each of them so you can avoid them in order to promote optimal health and wellness.

1. BPA

plastic water bottles containing BPA

BPA stands for bisphenol A and is a structural component of plastic found in many household products, including food storage items, water bottles, plastic dishes and cutlery, and food packaging. BPA can be found in many items with the recycling codes number seven or number three.

The problem with BPA in packaging is that the chemical can leach from packaging into the food or liquid contained within. High heat or extreme cold can accelerate this process, which means using microwaves, dishwashers, or freezers can cause BPA to leach even faster. Since so many products are packaged in BPA-containing plastics, exposure to this chemical is widespread to a majority of the population.

Why is BPA such a health concern? BPA is an endocrine disruptor, so it interferes with hormone levels and communication in the body. In particular, BPA impacts estrogen receptors in the body and is linked to increased inflammation, ovarian and breast disease, female and male infertility, early puberty, breast cancer, childhood neurological problems, and more.

colorful fruit salad in plastic cups

The good news is that even though BPA seems to be everywhere, you can reduce your exposure to it with some easy changes. One study showed that people who stopped eating foods packaged in plastic for just three days showed a 60% drop of BPA levels in their bodies.

Look for packaging made of glass, steel, or porcelain rather than plastic. When plastic cannot be avoided, choose packaging with recycling codes one, two, four, or five as they contain less toxic types of plastic. Start using the bulk bins at your grocery store to reduce the amount of food packaging you come in contact with. At restaurants, grocery stores, and retail stores, opt for emailed receipts whenever you can as printed receipts contain a considerable amount of BPA.

plastic bottle caps spelling out FREE

Be wary of plastics that are labeled BPA-free, since they often contain other bisphenols like BPS. The full health impact of other bisphenols is not yet widely understood by scientists, but they are known to leach endocrine-disrupting chemicals as well. It’s best to avoid them entirely if you can.

When it comes to your family, look for the MADE SAFE label on baby products and water bottles. Baby bottles, teething rings, pacifiers, and toys are often made with plastics that contain BPAs. In addition to being BPA-free, MADE SAFE certified products are made without other toxic chemicals linked to health and ecosystem issues.

2. Phthalates

phthalates written on multiple road signs

Phthalates are a class of common chemicals used to make plastics more flexible in consumer products like toys, vinyl flooring, call coverings, vinyl mattress covers, shower curtains, and plastic food packaging. Phthalates are also used as solvents or dissolving agents in things like detergents and lubricating oils.

You’ll even find phthalates in personal care and household items, usually listed as fragrance ingredients in nail polish, hairspray, aftershave lotion, soaps, shampoos, and perfumes. Because these chemicals are not tightly bound to other molecules in the products, they often leach from the plastic and into your body.

Phthalates have been linked to a range of health concerns including developmental and reproductive endocrine disruption. According to one study, phthalate exposure in males has been linked to lower sperm counts and altered sperm quality. In females, phthalates can alter thyroid function.

colourful plastic children's toys

A recent report from the Centers of Disease Control found that phthalate exposure is widespread in the U.S. among both women and men, but higher in women because they use higher amounts of soaps, body washes, shampoos, cosmetics, and other personal care products than men do.

The European Union has banned all phthalates from cosmetics and the U.S. banned some phthalates from children’s toys. Unfortunately, these chemicals are still widespread, and studies have shown that phthalates are present in the urine of 99% of individuals tested.

female consultant looks cosmetic products in plastic packaging

Phthalates can be difficult to avoid as most labels simply list them as fragrance or perfume. However, you can reduce your use of fragrance products overall. Opt for products that disclose all ingredients on the label and source scents only from natural ingredients. Read labels on nail polishes and avoid any that list DBP as an ingredient. Reduce your use of plastic wrap and other products made from PVC.

Try to eat less packaged food, since exposure occurs from drinking and eating foods that are contained in plastics. Remember that heat or cold can accelerate the leaching process. Write to your favourite food companies and tell them you want phthalate-free packaging.

3. PFOAs

molecular structure of Perfluorooctanoic acid (PFOA)

PFOAs stands for perfluorooctanoic acid, which is also called C8 and has related compounds called PFASs. There are currently more than 3000 PFOA and PFAS chemicals in consumer goods in the U.S. While PFOA has largely been phased out, it’s been replaced by PFASs with similar properties.

nonstick pot cookware

You can find them in Gortex, Teflon, and in carpet or furniture that has been made flame resistant. PFOAs are very persistent, which means they stay in the environment. They’re also bio-accumulative, so they stay in the human body for a long time.

PFOAs are ubiquitous as well, as a 2007 study from the CDC found PFOAs in the blood of 99.7% of Americans. After a class-action lawsuit that revealed PFOA’s links to cancer and other diseases, the manufacturer DuPont actually began to remove PFOAs from their products.

Unfortunately, it’s difficult to avoid PFOAs completely but you can switch from nonstick cookware to cast iron or stainless steel. Try to avoid stain-resistant materials like clothing, carpet, and furniture. Similar to BPAs, look for the MADE SAFE seal since PFOAs are not permitted in certified products.

Zenith Detox supplement by Zenith Labs

Remember, the first two steps for better environmental health are identifying and avoiding products with these toxins in them. Then, you can follow those steps with a healthy supplement. Zenith Labs has created a supplement called Zenith Detox, which helps your liver process toxic elements from the environment around you.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Dairy and is it good for you Doctor's thoughts

Dairy: Is it good for you? Doctor’s Thoughts!

 

Many of our engaged and curious clients take time to write to us with questions, hoping for a deeper understanding of how to make smarter choices for their health. A common question came in recently: Is dairy really bad for you? The short answer is, ‘probably,’ but let’s get into the details.

Dairy: Is it good for you? Doctor’s Thoughts!

Why Dairy is Bad for You

spread of cheese and dairy products

A long time ago, the cows in parts of northern Europe went through a genetic mutation causing their milk to become full of a lectin-like protein known as casein A1. Once you ingest casein A1, it transforms in your body to become a new protein. This new protein is called beta-casomorphin and can cause autoimmune problems including diabetes. In fact, many people who complain of lactose intolerance and its symptoms are actually struggling from casein A1 intolerance.

In southern Europe, several cowherds never went through the genetic mutation, so they create a different protein called casein A2. Casein A2 is better for you and is not turned into the catastrophic protein, casomorphin.

Dairy is often called nature’s perfect food, but that’s only if you’re a calf. Dairy was evolutionarily created for cows and not for human consumption. If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. Criticizing milk in America is like trying to go against classics like apple pie or baseball.

man trying to drink milk but experiencing lactose intolerance

Going against dairy is what we have to do based on the research though. Based on my experience practicing medicine, I advise most of my patients to avoid dairy products completely. I like ice cream and yogurt as much as the next person, but as a physician, I have to look honestly at what is known about dairy. From an evolutionary standpoint, milk is a very strange food for humans.

Consider this: the majority of humans naturally stop producing significant amounts of lactase, the enzyme needed to metabolize lactose, between the ages of two and five. In fact, the normal condition for most mammals is to stop producing the enzymes needed to properly digest milk from the mother after they’ve been weaned.

5 Reasons to Stop Consuming Dairy

woman refusing to drink a glass of milk

  1. Milk does not reduce fractures. That’s why we’re always told to drink it, right? For “strong, healthy bones.” Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the nurses’ health study, dairy may increase the risk of fractures by 50%.
  1. Less dairy actually means better bones. Countries with the lowest rates of dairy consumption, like those living in Africa and Asia, have the lowest rates of osteoporosis.
  1. Calcium doesn’t protect our bones the way we once thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk, and vitamin D appears to be much more important than calcium in preventing fractures. Focus on vitamin D instead by leaving your house or office and getting more sunlight.
  1. Calcium supplementation may increase cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer between 30% to 50%. Dairy consumption also increases the body’s level of insulin-like growth factor 1 (IGF-1), which a known cancer promoter.
  1. Calcium has health benefits that dairy does not, like reducing the risk of colon cancer. Not everyone can stomach dairy. About 75% of the world’s population is genetically unable to properly digest milk and other dairy products, which is lactose intolerance.

Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise, sunshine, and supplement with vitamin D. Get your calcium from other food sources like leafy green vegetables, broccoli, sesame, tahini, sea vegetables, sardines, and fish. All of these are excellent sources of calcium and don’t have the bad effects that dairy does.

Test Your Dairy Tolerance with an Elimination Diet

coconut and coconut yogurt together

Try giving up all dairy by eliminating milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements in your sinuses, headaches, irritable bowel syndrome, energy levels, and weight. After the two weeks is finished, start eating dairy again and see how you feel again. If you feel worse, you should give up dairy for life.

If you can tolerate dairy, use only raw, organic dairy products. Try focusing on fermented products like yogurt and kefir, but only for occasional consumption. A great substitute for dairy products is coconut products like coconut milk, yogurt, butter, and fermented options. Coconut has some tremendous positive benefits without causing the problems that dairy does.

Overall, is dairy bad for most people? Probably. There’s a small percentage of people, like 10% to 25%, who are fine with dairy, but I encourage you to try the elimination diet mentioned above. Take all dairy out of your diet for a couple of weeks, reintroduce it, and see the difference avoiding dairy makes.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Heavy Metal Toxicity Symptoms Doctor's Advice

Heavy Metal Toxicity Symptoms Doctor’s Advice

Many people have growing concerns about their potential exposure to environmental toxins and the negative health consequences surrounding them, whether the toxins come through air pollution, water pollution, organophosphates, pesticides, plastics, or heavy metals. Awareness around environmental toxins is a passion of mine, having attended multiple conferences over the last 17 years that focus on heavy metals, toxic exposure, and how to handle the effects.

graphic of a green plant, ladybug, and a set of smoke stacks

My patients often come in with vague symptoms that go undiagnosed, so we’ll go through an exposure history and medical history. After running some lab tests, we often confirm they have elevated levels of heavy metals. Once we help them process those heavy metals, they start to feel better.

In this article, we’ll talk about the five most common heavy metals which are arsenic, lead, mercury, aluminum, and cadmium. We’ll also go over the sources of these metals, the negative impacts they have on the body, the symptoms they cause, and a few simple things you can do to help your body process these heavy metals.

Your first thought might be, “Well, I’ve never had any specific exposure since I’ve never worked as a painter, or with ceramics, or in a manufacturing plant.” However, it’s still an important question of whether these toxins are an obstacle for you achieving your health and wellness.

sign that says reduce toxins in your life

When we talk about heavy metals, there are three primary targets in the human body:

  • First is the immune system which can cause allergies, chronic infections, autoimmunity, and certain types of cancers.
  • Second is the neurological system, which would include cognitive abilities, brain fog, sensory changes, numbness and tingling, fine tremors, fine motor difficulties, and coordination issues. Mood alterations like depression, anxiety, and anger are part of the neurological system as well.
  • Third is the endocrine system which can cause sleep disruption, sensory disruption, and changes in energy levels and mood. Alterations can also happen in weight, appetite, bowel functions, sexual interest, and sexual functions. In women, there can be menstrual changes along with differences in temperature perception, sweating, flushing, and alteration of hair growth and nail growth.

Heavy Metal Toxicity Symptoms Doctor’s Advice

Why Some People Retain More Heavy Metals than Others

image of human body and a DNA strand

There are genetic differences in phase one and phase two detoxification pathways in the liver due to individual polymorphisms. This may be due to nutrient deficiencies, like magnesium, selenium, or vitamin B6, or may be due to a poor diet that is high in sugar and low on protein. It can also be due to stress, emotional suffering, trauma, or the presence of other heavy metals making you retain additional heavy metals.

effects of coffee on your liver

There are certain red flags I look for in patients including headaches, brain fog, fatigue, muscle weakness, muscle spasms, and an irritable bowel. An inability to handle caffeine is also a red flag, so take note if you can’t consume caffeine after noon without experiencing insomnia later in the day. An inability to handle medications is another red flag, like having to take very small doses or else suffering side effects.

Five Heavy Metals Contributing to Negative Health Conditions

1. Arsenic

worn paper listing arsenic carcinogens substances

Arsenic is the number one toxin in the United States ranked by the Environmental Protection Agency. Sources include cigarette smoke, wine from sprayed grapes, shellfish, seaweeds, wood preservatives, cattle and sheep dip, production of semiconductor parts, and production of photoelectric components in electronic manufacturing. Other sources are galvanizing, etching, fungicides, pesticides, fireworks, tanning leather products, textile printing, cable sheaths, copper or lead smelting, and glass manufacturing.

Exposure to arsenic can lead to several symptoms like fatigue, malaise, light sensitivity, headaches, and problems with your skin, nails, lungs, and cardiovascular system. You can also experience gastrointestinal, kidney, endocrine, musculoskeletal, and psychological problems.

2. Lead

batteries in the dirt

The toxin ranked number two by the EPA is lead. Sources of lead include bullets, fishing equipment, art supplies, weight equipment, radiation shields, bearing alloys, ceramic glazes, and pigments. Lead can also be found in plumbing, miners, mechanics, refinery smelting work, antiknock gasoline additives, paint, solar joints in water systems, batteries, and colored and stained glass.

A build-up of lead in your body can cause fatigue, malaise, weight loss, burning of the mouth, headaches, plus musculoskeletal, neurological, cardiovascular, kidney, and reproductive problems.

3. Mercury

piece of salmon in laboratory mercury and toxic dye

Mercury is ranked by the EPA as the number three toxin Americans are exposed to. One type is elemental mercury, which comes from coal power plants, medical waste incineration, municipal water waste incineration, and contaminated water and food products. Another type is organic or methyl mercury mercury. It’s methylated by organisms in water and soil which means it’s found in trout, pike, walleye, bass, tuna, tilefish, swordfish, and shark.

Elemental mercury is found in dental amalgams. Dentists have a high level of elemental mercury because they’re dealing with amalgams often. It can also be found in fossil fuels, latex paint, old thermometers, electrical switches, Dove soap, Ajax, and even some brands of dishwashing soap. Some of the symptoms elemental mercury causes include fatigue, hair loss, skin rashes, headaches, and a metallic taste in your mouth. It can also create neurological, cardiovascular, kidney, lung, gastrointestinal, and skin problems.

4. Aluminum

child holding crushed aluminum cans

Aluminum is often found in cookware like coffee pots, pizza pans, pots, and utensils, and cooking with tomato sauce can extract aluminum in higher quantities. Other items where traces of aluminum are found include certain brands of antacids, aspirin, paint, fireworks, glasswork, ceramics, aluminum baking powder, soy-based infant formulas, deodorants, drinking water clarified by aluminum, canned goods, coal power plants, incinerators, and pesticides. Aluminum exposure can cause fatigue, malaise, and even heat intolerance. You may also experience skin, neurological, lung, reproductive, and kidney problems.

5. Cadmium

image of cadmium table of elements

Cadmium is the number seventh-ranked EPA toxin in the United States. Exposure can come from batteries, plastic manufacturing, metal soldering, welding, fossil fuels, incineration, metal smelting, tattoos, fertilizer, fungicides, and cigarette smoking. Cadmium can cause malaise, weakness, fatigue, kidney problems, gastrointestinal problems, lung problems, cardiovascular problems, osteoporosis, cancers of the lung and prostate, and endocrine problems.

Supplements You Can Take for Heavy Metal Toxicity

spoon with dietary supplement pills

Now that you know the five heavy metals to watch out for, you can take preventative action against them. There are general supplements you can take such as glutathione, Curcuma, Tinospora, milk thistle, calcium D-glucarate, epigallocatechin gallate, Brassica vegetables, and whey protein.

You can also take specific supplements to combat each of the heavy metals. Alpha-lipoic acid is specifically helpful for mercury, arsenic, cadmium, and lead. Arsenic is helped by taurine and mentha herbs like spearmint and peppermint. Mercury can be helped by Ocimum (Holy Basil), coriander, spirulina, selenium, and omega-3 fatty acids. Lead can be helped with coriander, cadmium with zinc, magnesium, vitamin C, and ginger.

There are chelating agents you can take, like DMPS and DMSA, but I would highly recommend working with a qualified practitioner if you consider using them to extract heavy metals. A chelator goes into the body, grabs the heavy metals, and pulls them out of the body. In addition to chelators, Vitamin C, Vitamin E, selenium, whey protein, an amino acid supplement, and plenty of magnesium can help your liver process these heavy metals.

Additional Resources on Heavy Metal Toxicity

stop heavy metals sign

Environmental Working Group is a website with helpful information about the sources of toxic heavy metals and what you can do about them. The first step is identifying sources of heavy metals and then limiting the amount of exposure your body has to them. Supplementation and chelation are effective, but it’s better to avoid these heavy metals altogether.

Even if you think you’ve never been directly exposed to these heavy metals, everyone is exposed in some way and at risk for possible health consequences. Continue educating yourself, your friends, and your family about the sources and symptoms these heavy metals can cause.

Zenith Detox, supplement by Zenith LabsHere at Zenith Labs, we’ve created a supplement called Zenith Detox. It contains many botanical agents and nutraceuticals to help your body process these heavy metals. Pair this with simple actions to avoid heavy metal toxins and you’re one step closer to better health and wellness.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Sleep Tips and Tricks Doctor's Advice

Sleep Tips and Tricks Doctor’s Advice

 

We’re going to talk about sleep today and look at some simple steps you can take to get a better, more restful night of sleep. I’d like to share a real story with you to illustrate some of these steps. Recently, my wife and I purchased a camper so we could recreate some of the childhood memories we both had with our parents. We wanted to give our boys, ages three and five, the same kind of experiences.

Our boys had never been camping before but they had a ball the first night. I woke up around daybreak the next morning, made myself a cup of coffee, and relaxed at the table. Across the camper, I heard some rustling going on in one of the beds. Sure enough, my three year old looked at me, rubbed the sleep from his eyes, and came to cuddle with me.

little boy sleeping with teddy bear

We sat silently together for a few minutes, then he looked up at me. “Daddy, I love this. I want to do this again and again. This is an amazing experience,” he told me. Normally, my three-year-old is very grumpy when he wakes up, but not this morning. This morning, he was calm, peaceful, loving, and cuddly instead.

As the grayness of dawn started to reveal the colors of day, my son got more excited about his experience. I wondered, “Why the change in this kid? Why is so calm? And so amazed with life?” After some thinking, I realized it was because he had a great night’s sleep.

Sleep Tips and Tricks Master Tip!

Why You Need a Good Night of Sleep

young woman sleeping under dark blue covers

Sleep is important because it allows your body to recover every night and perform essential metabolic processes, such as cleaning toxic proteins in the brain. During REM sleep, your brain is very busy consolidating short-term memories and turning them into long-term memories.

Unsurprisingly, a lack of proper sleep has been associated with a multitude of health issues. It can increase inflammation and impair focus, fat loss, insulin signaling, testosterone production, and cardiovascular health.

Getting enough quality sleep isn’t just a health necessity either. It can help you perform better mentally, physically, and sexually. Overall, a good night of sleep will make you happier.

5 Simple Tips for Better Sleep

Five simple things created a better sleep for my son when we went camping, and you can use these five tips to encourage a more restful night of sleep for yourself. These five things made a difference in his attitude and his psychological wellbeing for the rest of the day.

1. Light

young african american woman waking up in a bright room

The first night of our family camping trip, we basically went to bed at sunset. We did enjoy a campfire and s’mores, but soon after that, we read the boys a couple of books as the sun was setting and they went to sleep peacefully.

Lighting is important, so make sure it’s dark in your bedroom at night. Avoid having televisions or computers on in the room, and be careful of bright alarm clocks too. It needs to be dark in your bedroom because darkness signals certain cells in your eyes to tell the brain to produce melatonin, the sleep hormone.

In the morning, make sure you have access to the sunrise. When you wake up, light is a natural signal for your eyes and your brain to stop producing melatonin so you can wake up naturally and feeling refreshed.

2. Noise

Young couple asleep in bed together

Many of us have a lot of noise to deal with in modern society and our homes. On the second day of our camping trip, both of my sons commented on how amazing the new noises were. They were amazed by the natural noises they heard at night like crickets chirping, owls hooting, and coyotes yelping in the background. The natural background noise was calming and helped them sleep through the nights incredibly well. In the morning, the boys heard a different set of noises. Once the sun started to rise, they could hear the welcoming songbirds starting the day.

At home, make sure any artificial noises are turned off. If weather will allow, open a window so you can hear more natural noise. Those calming sounds will put you to sleep at night and help you wake up in the morning.

3. Temperature

bedroom with the window open and a breeze on a moonlit night

Make sure your bedroom is not too hot nor too cold. Of course, we had all the windows open in the camper for a nice breeze. Do what you can to create the perfect temperature in your room. If you’re too hot or too cold through the night, you will struggle with sleep.

4. Exercise

senior woman giving thumbs up with people exercising

The first day of camping was full of hiking and playing so the boys were super active all day, which helped them sleep very well at bedtime. Exercising and being physically active throughout your day will help your body shut down at night.

5. Cold Shower

close up of a shower head for a cold shower

When you’re camping, you don’t always get the benefit of a hot shower. It might be warm, but it’s usually lukewarm or cold, so all four of us took cold showers while camping. For millennia, humans have used either cold baths or cold showers just before bedtime to help calm the nervous system and prepare for sleep.

This recent camping experience with our boys reminded me how simple it is to encourage a better night’s sleep. Use these tips around light, noise, temperature, exercise, and cold showers to create restful sleep for yourself.

Never doubt the small changes in your life that can make an enormous impact on your health.

Sleep Wave supplement by Zenith Labs

At Zenith Labs, we’ve developed a supplement called Sleep Wave which contains herbs and melatonin. Along with the five sleep tips, you can use this supplement to help calm your nervous system and achieve a better, more peaceful night of sleep.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

Doctor Reveals His #1 Master Tip To Deal With Anxiety

Doctor Reveals His #1 Master Tip To Deal With Anxiety

Millions of people suffer from stress and anxiety, so we’re going to talk about a simple and effective strategy for improving anxiety. First, I’d like to share two different stories.

The first story happened to me a few years ago in San Diego. I was walking back to my office on lunch break and I passed a guy who was obviously homeless. He reached out his hand and asked, “Sir, do you have any money to spare?”

I honestly didn’t. I had no cash, just debit and credit cards. However, he was an engaging fellow so I talked to him for about ten minutes. The entire time, I kept gazing down at his feet.

He had no shoes, no socks, and his feet were in bad shape. They were cracked, discolored, and on the verge of infection. I continued to talk to him, learning his story and how he had fallen on hard times. I looked down at my own feet. I had shoes and I knew I was only a couple blocks away from my office.

Homeless man asleep on a park bench

“You know what,” I said to him, “I don’t have any money, but I want you to take my shoes. I’ll walk back to my office, it’s fine.” I gave him my shoes and pleaded with him to seek care for his feet because I didn’t want him to lose them.

The point of this story is that there’s a difference between stress, which is a human experience, and stressors. Stressors can certainly cause stress, but it’s more about our reaction to those stressors.

For example, this homeless guy had his wits about him. He had fallen on hard times, but he was still quite positive. His feet weren’t causing him stress, but they were causing me stress because I’m a doctor and I wanted him to be well. He wasn’t anxious though, so you can see there’s a difference between stress from human experience and the stressors that cause anxiety.

Doctor Reveals His #1 Master Tip To Deal With Anxiety
How Anxiety Affects You Physically and Emotionally

silhouette of a stressed out male sitting on a bench

Stressors can be in our environment or our social systems, and the anxiety from stress can be problematic both physically and emotionally. Physically, anxiety can cause sweating, palpitations, fatigue, headaches, shortness of breath, or muscle tension. Emotionally, anxiety can cause worry, fear, irritability, apprehension, or sleep disturbance.

It’s important to note that stress is not the only cause of anxiety. Some may have neurotransmitter imbalances, hormone imbalances, or reactive hypoglycemia. Anxiety can also be exacerbated by caffeine or food allergies.

The Difference Deep Breathing Can Make

air traffic controller waving a plane in

Now for the second story. Several years ago, I had a patient who was a gentleman in his mid-50s with a very stressful job as an air traffic controller. He came in for an appointment with me and was on medication for both high blood pressure and anxiety.

During his appointment, he asked, “Dr. Shelton, is there anything else I can do to manage my stress and to help defeat the anxiety that I feel each and every day? Because it’s affecting my entire life.”

We sat down, reviewed his medical history, and made some changes to his diet and lifestyle. I also recommended a couple of botanical nutritional supplements to help with his blood pressure and anxiety.

The main thing I taught my patient that day though was deep breathing. I told him he only needed to engage in deep breathing exercises a few minutes every day to help with his stress, anxiety, and blood pressure.

man taking a deep breath of fresh air outside

He immediately replied that he didn’t have the time to do deep breathing or meditation, but I convinced him to do it for just a couple of minutes a day. I taught him a breathing technique that would use all three breathing muscle groups: the diaphragm which pushes out the belly, the intercostal muscles that expand the chest, and the scalenes which pull the chest up to the neck.

While there are many different deep breathing strategies, I taught him a simple one. Breathe in through the nose for eight seconds, breathe out through the mouth for eight seconds, and then repeat that process for as many minutes as you can.

The patient thanked me and it was about a year before he made another appointment. He came in beaming and was a different man entirely. He told, “Doc, I didn’t think I had the time for deep breathing exercises but I started with just a couple minutes a day and I loved it. It made such a difference in my stress and anxiety levels!”

At this point, he had progressed to 15 minutes of deep breathing a day. He was able to cut his dose of anti-anxiety medication in half and come off his blood pressure medication completely. A simple deep breathing technique, a few diet and lifestyle changes, and botanical nutritional supplements made a profound difference in his life.

Why Deep Breathing Exercises Have a Profound Effect on Anxiety

young couple enjoying the sunset together

The nervous system is broken into two branches. One is the musculoskeletal which moves muscles and joints, and the other is the autonomic which is essentially responsible for all the automatic things your body does. The autonomic is involved in heart rate, breathing, digestion, the gastrointestinal tract, the genitourinary tract, and reproduction and sex.

The autonomic nervous system is broken down again into two branches. The first branch is the sympathetic, which is the fight or flight feeling you experience when stressed or fearful of danger. The second branch is the parasympathetic, which is quite relaxing.

The captain, so to speak, of the parasympathetic nervous system is the vagus nerve. The vagus nerve controls basically everything from the neck down, like heart rate, respiration rate, and digestion. The wonderful thing about deep breathing exercises is that you can use them to change how the vagus nerve speaks to the rest of the body and change how respiration relaxes you.

Studies on Deep Breathing  

musicians playing on stage

Let’s take a look at two studies on the positive effects of deep breathing. The first study was done on a group of musicians from the Julliard School of Music, where there was a study group and a control group. The study group was instructed to engage in deep breathing exercises for 10 to 15 minutes a day and the control group was vaguely told to ‘relax.’

Scientists found that the study group had better vagal tone, sleep, preservation of safety, performance, coping skills, and focus. They experienced less anxiety just through deep breathing.

Emotions are not solely a phenomenon within the brain but are composed of body responses as well. These can include autonomic and behavioral responses such as changes in heart rate, blood pressure, skin conductance, and respiration. Among these physiological responses, respiration has a unique relationship to emotion. While the primary role of respiration concerns metabolism and homeostasis, emotions such as disgust, anger, and happiness also influence respiratory activities.

While respiratory change that accompanies emotions can occur unconsciously, respiration can also be voluntarily altered associating with an activation of part of the brain called the motor cortex. There may be no physiological expression for the association of the three areas of the brain that regulate respiration: the brainstem, the limbic system, and the cerebral cortex. The brainstem works to maintain homeostasis, the limbic system is responsible for emotional processing, and the cerebral cortex controls intention. If you’re able to grab hold of that vagus nerve, you can change how the brain functions and responds to stress.

three people meditating at sunset

The second study was done on Zen meditation practitioners. The scientists asked the study group to continue their practice, and then had a control group as well. The study group was asked to focus on deep breathing exercises with all three muscle groups: the diaphragm, intercostals, and scalenes. They engaged in deep breathing exercises for 20 minutes a day.

Compared to the control group, scientists found there were dramatic changes in heart rate, incidents of asthmas, abdominal pain, pro-inflammatory cytokines, blood pressure, anxiety, and mental focus.

young woman relaxing outside

Just 20 minutes of deep breathing a day caused these significant improvements in physiological function. The respiratory system listens and carefully remembers how previous stimuli affects breathing. For example, repeated slow breathing sessions trigger a respiratory memory to strengthen the ability of respiratory motor neurons to trigger the contraction of breathing muscles, even when you’re not thinking about it. This type of respiratory plasticity is known as long-term facilitation

If you can commit to a few minutes of deep breathing exercises every day and increase the length over time, you’ll see a difference in your stress, anxiety, and other physiological effects that stress can cause. Never doubt that small changes, like deep breathing exercises, can have a profound effect on your health.

Meditation in a Bottle supplement by Zenith Labs

Zenith Labs created a supplement called Meditation in a Bottle. It contains several botanical adaptogens that help with stress hormones such as cortisol. Meditation in a Bottle can help with adrenal health, along with reducing the amount of stress and anxiety you feel.


Dr. Ryan Shelton of Zenith LabsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

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