Caring for the Mental Health of Your College Student

By Roberto A. Blanco, M.D.

A recently released national survey on the state of mental health for entering college students revealed that this year's freshmen class has the highest stress levels in the history of the 25 year survey.  There are several reasons.  According to study authors, students face increased competitiveness and demands in high school as well as more financial challenges due to today's economy.

Although it's an exciting time, your child's transition to college can be a difficult one - especially if he or she suffers from a mental illness.  Here are some things that you and your prospective college student should be thinking about prior to choosing a university and heading off to school:

1.    What can I do to ease the college transition? 

Some schools offer an orientation program over the summer to help students become comfortable with the campus and surroundings, learn organizational and study skills and socialize with fellow freshmen.  

Apart from these organized programs, it is important that, as a parent, you work on transition issues and independence.  Make sure that your child has all materials needed for school including an organizer and a computer.  If your child is getting psychiatric treatment, teach your son or daughter the importance of their medicines, therapy and attending their appointments regularly.  If they haven’t yet been self-administering their medications, before going to college, it is important that they learn and start taking their medicines without supervision.

If you have serious concerns about how your child will do with the college transition, you may want to consider schools close to home.  Depending on the amount of concern, it may be best to choose a school which would allow your child to drive home for the weekend if needed.

2.   What’s the quality of the college's mental health program?

Some colleges and universities do not have mental health services available through the school.  If they don’t, you need to understand how a student can go about getting help.  If the school is not in a major city, you need to make sure that there are enough providers close by so that your child can get the services that he or she needs in a timely manner.

Some universities have therapists but no psychiatric providers on staff.  Others offer both counseling and psychiatric services but put a cap on the number of appointments at the university mental health center prior to referring students out to the community.  All of this information should be provided by each individual school.  And you should know all of this information prior to committing to a particular school, especially if your child is likely to use mental health services.

3.    What is the educational environment of the university?

Some universities are known to be high-pressure, unforgiving environments.  This could be due to the rigor, expectations or challenges of courses.  Sometimes, this can be eased by a strong academic support team or advising system.  Often, peers can make the university culture overly competitive in unhealthy ways.  Some places are notorious for students stealing other students’ lecture materials and notes or not helping out when needed.  If your child is particularly sensitive to stress, it may be best to go to a school where the environment is more collegial and supportive.

Other schools are notorious for having easy access to drugs or alcohol on campus.  While drugs and alcohol are available at most schools, they are easier to get at some schools which are located in major cities or areas of high accessibility.  If your child has a history of drug or alcohol abuse, you should be extra considerate of these location factors.

4.    Will the financing of this school put my child in overwhelming debt?

While a good college education is one of the most important investments, your child should not mortgage his or her future by creating large amounts of unnecessary debt.  In addition, universities with higher tuition may necessitate your child working during school to avoid excessive debt.  This can also add stress.  If schools are relatively equivalent in meeting your child’s long-term career goals, choose the college which will put your child in a better financial position after he or she graduates.

Of course, after your children go to college, you will want to monitor how they are doing intermittently.  Particularly stressful times are usually at the beginning of school, around exam time (midterms and finals) and anytime a romantic relationship ends.  Checking in around these times may be the most beneficial.  If it turns out that they need more help than some parental TLC, make sure that they see a professional.

I hope that these suggestions have been helpful.  Feel free to leave comments or questions for further discussion.

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Posted in: ADHD,alcohol,anorexia,anxiety,college,depression,drug abuse,eating disorder,financial,getting help,parenting,Roberto Blanco MD,school,stress,substance abuse,teens,worry

Yoga Helps Heal Heart & Emotional Scars of Cancer

By Felicia Wong, M.D.

“Cancer is a very alienating and existential disease. I know of no other common disease that immediately causes so much fear, anxiety, depression, confusion, and a sense of impending disaster in a patient or his/her significant others when they hear the word “cancer” for the first time.” --- Murray Krelstein, MD, a psychiatrist and cancer survivor.

Although oncologists, family members, and friends can provide significant sources of support, adding a mental health professional to a cancer patient’s treatment team is often helpful. Talking about the emotions and worries associated with cancer can be difficult, and it is important to have a therapist who is familiar with these situations. Additionally, cancer patients and survivors often suffer from sleep disorders, depression, anxiety, fatigue, and other mood changes.

Researchers at the University of Rochester Medical Center found that among patients receiving chemotherapy, over three-quarters suffer from insomnia. Those who suffer from insomnia are, in turn, more likely to suffer from fatigue and depression. For 65% of cancer survivors, insomnia continues even after the completion of chemotherapy.

Cancer is a diagnosis that affects both body and mind. So, it makes sense that cancer patients and survivors practice yoga to improve their quality of life.

While research on the use of yoga for cancer is relatively new, there have been recent studies confirming yoga’s mental health benefits. A Harvard Health Publication highlights the benefits of yoga for stress, depression, and anxiety:

- By reducing perceived anxiety, yoga appears to adjust stress response systems. This, in turn, reduces heart rate, lowers blood pressure, and can make breathing easier.

- There is evidence that yoga practices helps increase heart rate variability, an indicator of the body's ability to respond to stress more flexibly.

Optimizing wellness after a cancer diagnosis and beyond involves a complex integration of interventions that address both the mind and the body. Ideally, a psychiatrist is part of the cancer treatment team. However, if this is not available, please ask your doctor for referrals.

For additional resources on coping with cancer:

http://www.cancersupportivecare.com/live.html

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Posted in: anxiety,balance,coping,Felicia Wong MD,heart health,meditation,mental well-being,mood,stress,worry,yoga

Coping with Stress in America

By Adair Parr, M.D.

A survey by the American Psychological Association highlighted the negative impact that stress can have on families and children. This is an extremely important topic that affects many family caregivers, who are under a great deal of stress taking care of loved ones. More and more Americans are affected by stress. The survey indicates that many Americans feel that they are experiencing unhealthy amounts of stress. The economy is one of the main reasons. Fewer are satisfied with the ways that their employer helps employees balance work and non-work demands and many are concerned about job stability.

In addition, stress impacts the entire family. Children recognize when their parents are stressed and that could make them feel sad and worried. Nevertheless, parents frequently underestimate the impact that their own stress has on their children.



Stress affects both our mental and physical health. Some people manage stress by smoking, drinking or over-eating. That can lead to bigger problems. The study shows that Americans understand the importance of healthy behaviors like getting enough sleep, exercising and eating healthy. However, lack of time and motivation gets in the way of following through on these goals. Willpower was identified as a barrier to many healthy behaviors, even when they are recommended by a health care provider.

Managing your stress is extremely important. Stress does affect the family members you care for. There are healthy ways to manage your stress. Some suggestions are: exercising or playing sports; listening to music; spending time with friends and family; going to religious services; journaling; and practicing yoga / meditation. 





If you find that you are overwhelmed or suffering physical symptoms from stress like headache, poor appetite and insomnia, or if you are feeling depressed or suffering from chronic irritability and crying spells, you may need to see a mental health provider. The Healthy Minds website has brochures about dozens of mental health issues including early warning signs of mental illness.

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Posted in: Adair Parr MD,anxiety,caregivers,children,coping,family,mental health,stress

Holiday Energizer

Here's an easy exercise to use during the holidays to keep your energy level up and stress low. It's especially helpful for those of you living in urban locations.

This super effective tiredness remedy is amazingly simple and takes just a few minutes to do. It's a classic breathing exercise that floods your system with energy-enhancing oxygen, while at the same time expelling energy-depleting stale air and impurities from your lungs. Called the Cleansing Breath or Bellows Breath, it's a natural energy booster that can be done virtually anywhere well ventilated and anytime you feel tired, run down and in need of some real energy. While this breathing exercise/tiredness remedy is safe, you should check with your health professional before trying it for the first time. Keep reading...

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Posted in: breathing,fatigue,holiday fatigue,stress,urban living

National Caregivers Month: Alzheimer's Disease

By Felicia Wong, MD



Alzheimer’s Disease is a progressive, irreversible brain disease. The cause is poorly understood, and there is no known cure. Symptoms of Alzheimer’s include memory loss, confusion, impaired judgment, personality changes, disorientation and loss of language skills. It is the most common form of irreversible dementia.

Watching someone you love slowly lose their memory, thinking and reasoning skills can be heartbreaking. Caring for a person with Alzheimer’s Disease is a difficult task and can become overwhelming at times. As Alzheimer’s patients gradually lose their memory and their skills , each day brings new challenges to the caregiver. This is why I wanted to recognize caregivers for Alzheimer's patients in November, which is National Family Caregivers Month and Alzheimer's Disease Awareness Month.



Over time, communication diminishes, rewards decrease, and without strong support from family, friends and the community, caregivers of Alzheimer's patients face challenges to their very own well-being. Maintaining emotional and physical fitness while providing care for a loved one with Alzheimer’s Disease is crucial. Preparing and protecting yourself, understanding your loved one’s experience, and accepting help from others can reduce the stress associated with care-giving, and maximize the joys of being there for a loved one.



Here is a link to tips to help caregivers of loved ones with Alzheimer’s cope.



Additional support for Alzheimer’s and Dementia Caregivers, including warning signs of caregiver burnout, and tips on how to plan your own self care can be found on Helpguide.



Find additional information on Alzheimer's and other issues affecting mental health in seniors on the American Psychiatric Association's Healthy Minds website.

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Posted in: Alzheimer's Disease,caregivers,family,Felicia Wong MD,stress

National Family Caregivers Month: Self-Care for Caregivers

By Felicia Wong, MD

I love helping others. That is why I became a doctor, and why I love my job as a psychiatrist. But when I was a pre-medical student in college, my mom shared the following words of wisdom with me:  “In order to take care of others, you need to take care of yourself first.”

It took me a moment to understand the importance of the point she was making. I had taken a break from my community service projects due to a sports injury, and was eager to return to them. However, at that time, I was not fully recovered and was often in pain, and would tire easily. My mom encouraged me to take some more time off in order to focus on my own recovery and healing. Initially, I felt guilty taking the time out for myself. But in the end, I realized mom was right. Once I became strong and well again, I had so much more to offer to others.

Caregivers tend to be selfless, and expect a lot of themselves without recognizing their own need for self-care. Studies have found that caregivers have higher levels of depression and stress than non-caregivers. Sometimes caregivers are so committed to helping others that they forget to take care of themselves. They fail to recognize that if they drive themselves to exhaustion or sickness, they may not be able to help at all.

Warning signs of caregiver burnout from the non-profit Helpguide.org include:

• You have much less energy than you used to


• It seems like you catch every cold or flu that’s going around


• You’re constantly exhausted, even after sleeping or taking a break


• You neglect your own needs, either because you’re too busy or you don’t care anymore


• Your life revolves around caregiving, but it gives you little satisfaction


• You have trouble relaxing, even when help is available


• You’re increasingly impatient and irritable with the person you’re caring for


• You feel overwhelmed, helpless, and hopeless

Key strategies to prevent burnout include getting the help you need, seeking emotional support, and taking time out to care for yourself.

• Learn and use stress-reduction techniques.


• Attend to your own healthcare needs.


• Get proper rest and nutrition.


• Exercise regularly.


• Take time off without feeling guilty.


• Participate in pleasant, nurturing activities.


• Seek and accept the support of others.


• Seek supportive counseling when you need it, or talk to a trusted counselor or friend.


• Identify and acknowledge your feelings.


• Change the negative ways you view situations.


• Set goals.

For additional strategies for self-care for caregivers, visit the Family Caregiver Alliance, and watch for my next post on caring for someone with Alzheimer's. 

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Posted in: caregivers,depression,family,Felicia Wong MD,mental health,stress

Mental Health Checkup: Tension, Anxiety and Tuning In

By Gina Duncan, M.D.



Continuing my Mental Health Checkup series, here are some additional factors to consider as you evaluate your mental health:

Tension and Anxiety — Are you feeling tense and wound up all the time? How about nervous and anxious? Is it hard for you to unwind at the end of the day? We live in a fast-paced society and stress has become a common part of our everyday lives. If, however, you are finding that you’re unable to take mental breaks during the day where you can feel totally relaxed and worry-free even for a few moments, then that could indicate that your stress is approaching dangerous levels. Relaxation is a skill that many of us have to learn and practice. There have been some great previous posts with relaxation tips as well as ways to cope with anxiety and stress.

Writing in ajournal is one way

to stay "in touch" with yourself.

Tuned In — In general, how “in touch” do you feel with yourself? Do you feel like you’re experiencing emotions and you don’t know why, like being angry or crying “for no reason”? It’s not uncommon to get so busy that you don’t have time to process everything that is happening on an emotional level in real time. However, taking some time to write in a journal or talk to a friend can be critically important to good mental and emotional health, particularly when you find yourself in periods of great transition or change. The danger of being out of touch with yourself emotionally is that you may respond to difficult situations in ways that you later regret (such as impulsively sending off an angry email to your boss, or taking out your frustration on your kids). It is also difficult to advocate for yourself and your needs when you don’t know what those needs are. Being able to take a moment and identify that “I feel angry because _____.” or “I am hurt because _____.” can take you a long way in staying in touch with yourself.



Tomorrow I will write about avoidance and eating habits.

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Posted in: anxiety,Gina Duncan MD,mental health,stress

Maternal Mental Health: Can Stress Harm Your Chances of Getting Pregnant?

By Felicia K. Wong, M.D.



Getting pregnant is an exhilarating experience for some couples. But it can also be a very frustrating, and heart-wrenching, experience for others. Age, smoking, obesity, and alcohol are studied and known factors to effect pregnancy success.





Anecdotal reports have long linked stress with infertility, but to-date, there has not been much scientific evidence to prove the connection. On August 11, 2010, the BBC published an interesting article describing an Oxford University study that demonstrates for the first time that high stress levels may delay pregnancy. Their findings suggest that perhaps the best thing a couple can do to prepare for pregnancy is to relax.





Dr. Cecilia Pyper, of the National Perinatal Epidemiology Unit at the University of Oxford, measured stress hormones in 274 healthy women aged 18-40 planning to have a baby naturally. They found that those who were most stressed had a reduced chance of becoming pregnant that month. Dr. Pyper said: "The findings support the idea that couples should aim to stay as relaxed as they can about trying for a baby....In some people's cases, it might be relevant to look at relaxation techniques, counselling and even approaches like yoga and meditation."





The study, aimed to improve understanding of the factors that influence pregnancy in normal healthy women, was published in the journal Fertility and Sterility. The research was carried out in collaboration with the Eunice Kennedy Shriver National Institute for Child Health and Human Development in the US. It is part of a larger study looking at the effect of factors like smoking, alcohol, and caffeine on chances of pregnancy.





This being the first of such studies, more research is needed to further link the role of stress and pregnancy. In the meantime, it can’t hurt to relax! 

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Posted in: Felicia Wong MD,maternal,postpartum depression,PPD,stress,women

RELAX: Feel the stress melt away

By Felicia K. Wong, M.D.



The winter snow may still be months away from melting, but now that the hubbub of the holiday season has passed, it’s time to rest, relax and de-stress!



Easier said than done right? For many of us, finishing one project just means we can start the next. We live in a fast-paced society where there is a lot of pressure (both external and internal) to “go-go-go”. In other words, we live in a world that is full of stressors and stress.



Our body responds to stress by producing stress hormones. These hormones help you respond to “fight or flight” situations and historically helped our ancestors run to safety from lions. However, these days there are (usually) no lions to run from and instead, when the body is chronically stressed, these hormones can take a toll on physical and mental health. People who are under a lot of stress are often emotional – anxious, irritable and depressed.



Ideally, you can try to change the situation that is causing your stress. But if the situation is fixed, there are relaxation methods that can be useful strategies to cope with stress.



Relaxation is a skill. It is something that we are not necessarily born knowing how to do. Good news! Relaxing techniques can be learned and practiced.



I’d like to share with you a relaxation technique called Progressive Muscle Relaxation (PMR). This is a great way to reduce overall body tension. Here is a video to introduce the practice and help you get started:





Each person will find for themselves unique ways to relax – be it through exercise, yoga, music or meditation. PMR is just one strategy. There is no right or wrong way to relax, and no one technique that will work for everyone. So, find out which ones work the best for you and get started!



Before practicing PMR, consult with your physician if you have a history of serious injuries, muscle spasms, or back problems, because the deliberate muscle tensing of the PMR procedure could exacerbate these pre-existing conditions.

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Posted in: anxiety,coping,depression,Felicia Wong MD,stress

Too busy to relax?

By Gina Newsome Duncan, M.D.



For most of us, stress is a part of everyday life—at home, at work, during our commute. Even going on vacation can be stressful. Stress not only has a psychological effect. It also has a physiological effect. That is, it affects us physically, leading to direct changes in our heart rate and blood pressure, and over time, our risk for certain illnesses such as heart attacks and strokes.







Stress also plays a significant role in anxiety, depression and other mental illnesses. This is detailed in the book The Relaxation Response, by Dr. Herbert Benson, a Harvard physician and expert in Mind/Body medicine.



Relaxation, the antidote to stress, can often seem like a luxury. How many of us picture a hot bubble bath complete with scented candles and soothing music, or a long walk on a sun-soaked beach as the perfect way to relax? The problem is that most of us don’t have time to do these things on a regular basis. When you’re in the midst of a crisis, or have a deadline looming at work, it’s not always possible to take an extended break.



The good news is that there are steps we can take psychologically to improve how we feel physically. With practice, you can learn how to relax anywhere and in any situation.



Some of the most common relaxation techniques are:

1. Deep breathing

2. Progressive muscle tension and relaxation

3. Guided Imagery/Visualization

4. Mindfulness



If you have a moment, try this simple exercise right now:



Sit in a comfortable position, either reclining slightly or laying down.

Take a deep breath in while slowly counting “one-thousand-one, one-thousand-two”. Then exhale, while counting “one-thousand-one, one-thousand-two, one-thousand-three, one-thousand-four”. Repeat this for several minutes.



Next, while maintaining a slow, regular pace of breathing, move on to progressive muscle tension and relaxation. This means tensing and relaxing the different muscle groups of your body one at a time. For example, start with your feet, curling your toes under… holding…and then relaxing. Then move on to your legs, stomach, etc, until you have worked your way up to your head.



How did that feel? Don’t worry if you couldn’t relax right away. It takes practice!



Most major bookstores and entertainment stores carry relaxation CDs that incorporate the breathing and muscle relaxation techniques described above. Combined with guided imagery and soothing music, these CDs can be a great way to learn the relaxation response if you don’t feel confident doing it on your own. A quick Google search can also pull up many websites with different types of relaxation exercises, suggestions, and even video.



The best thing is that this can take as little as 5 minutes and can be done anywhere—at your desk or while parked in your car—anytime you need to recharge.



Taking time to relax is not a luxury, it’s a necessity!

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Posted in: anxiety,coping,stress

Holiday Anxiety

By Jeffrey Borenstein, M.D.



As we begin the holiday season, people have hopes and perhaps expectations of an ideal holiday. Time with family and friends, time off from work or school, plans to travel – but the preparation and anticipation is often stressful. While some people may experience feelings of sadness this time of year, often people experience anxiety.





Family gatherings – both large and small may bring up memories and emotions which have been on the back burner but which now result in a higher level of emotions. The holiday season is also a busy time, juggling usual work/school/household activities with holiday preparations. With time off from work and school our usual routines are interrupted, which is an additional stressor. All this can result in feelings of anxiety. What should you do?



Most importantly – step back and realize what emotions you are feeling. If you are experiencing heightened anxiety, there are steps you can take. Take a look at the Healthy Minds information about anxiety. I am also providing a link to an article in the New York Times in which I was interviewed entitled, “Easing Anxiety in All It’s Forms.”



Excessive drinking during the holidays is also a problem for many people. Some use alcohol to help with their stress and anxiety and those with alcohol problems are particularly vulnerable. Instead of helping, drinking can do the opposite and make you feel worse. HealthyMinds.org has some tips on safe alcohol consumption.



To help you cope during the holidays, make sure you get adequate sleep, make sure you exercise (and walking counts) and share your feelings with friends or family. If you begin to feel overwhelmed and have difficulty functioning, you should seek professional assistance. Most importantly – realize that you are not alone. Many people experience holiday anxiety. Accept support from family, friends and if need be professionals.

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Posted in: anxiety,family,holidays,stress

Maintaining Health in Stressful Jobs

By Bill Callahan, M.D.



I have been asked frequently in the past 10 days how psychiatrists deal with their own reactions to what they hear every day and what its impact is on them.







When I became a psychiatrist after five years as a flight surgeon in the military, I was struck by how much of the four years it takes after medical school to become a psychiatrist was spent on making sure that we dealt with our emotions, knew our own warning signs for stress, and would set limits on a reasonable work load. We are also trained to know when to ask for a consultation with a colleague, or to get additional training for ourselves. Our educational requirements are life-long and part of our commitment to do our best for you.



A big part of my role is to be the “personal trainer for emotions.” At the end of each day, after spending eight hours immersed in the emotions and struggles of other people, I spend some time experiencing the different emotions that work caused in me. That will mean being able to cry to relieve sadness that is created, feeling the full impact of anger, as well as the affection I feel for the people I work with. This process lowers anxiety and stress and prevents a toxic buildup of emotion every day.



In future posts I will talk about how to feel healthy anger, since I find this is the most misunderstood emotion, and the fear of feeling it is a major source of stress for many.



I already had the fundamentals of a healthy life from my military flight surgeon experiences. Daily exercise for at least 45 minutes, combining aerobic and weight training, sleeping from 7 to 9 hours a day, moderate alcohol use and avoiding it all together when under increased stress or emotional strain, and making sure I took time to have fun with family and friends are things we can all do as well.



Please leave your own tips for what you do to relieve stress in the comment section.

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Posted in: psychiatrist,stress

Protect and Restore Hair Health

UPDATE: 2 August, 2009 - The use of coconut oil as a hair treatment can be helpful to retain hair color.

"Coconut oil has been a popular oil treatment for thousands of years where coconuts are plentiful, like Sri Lanka and the Philippines. It keeps hair strong and vitalized against the signs of aging. If you visit India today, it's perhaps why you see women in their 70s who still have healthy black hair," says Blaire Kessler.

Apply coconut oil to hair and allow it to work overnight for best results. (Hint: Cover hair with plastic wrap or a plastic bag before bed). Rinse out in your morning shower.

-------------------------------------
Originally Posted 12/8/08: The effective use of natural Vitamin E prior to certain treatments such as chemotherapy protects you from hair loss. Pantethine, according to 1940s biochemistry research protects hair color.

Vitamin B complex is an anti-stress nutrient, vitamin E an anti-oxidant.

Perhaps it is worthwhile to pursue nutritional support for this concern.

Hair colour loss 'reversal hope' People whose hair has turned white because of illness or extreme stress are being offered hope that scientists may be able to reverse the process.

Researchers from Manchester University and Lubeck University, in Germany, used a molecule to stimulate the pigment responsible for hair colour.

But they said the technique still had to be tested on humans and would not reverse the natural greying process.

However, experts said the development was an encouraging breakthrough.

The research team recreated a naturally-occurring molecule called K(D)PT, which is very similar to the hormones in the body that stimulate the hair pigment melanin.

The researchers took hair follicles from six women aged between 46 and 65 and mimicked two conditions which can turn hair white - a skin disease known as alopecia areata and stress-related disorder telogen effluvium.

While the research is still at a very early stage, these findings could potentially pave the way for new therapies that restore colour to white hair
Nina Goad, of the British Association of Dermatologists

They found that, once treated with K(D)PT, the amount of melanin in the follicle increased significantly.

Lead researcher Dr Ralf Paus said the melanin stimulation suggested the technique could be used as an "anti-greying agent".

But he warned it was still early days and it was not known if it could be used to restore hair to its full colour.

Nina Goad, of the British Association of Dermatologists, said: "It's important to note that this is laboratory research and not yet ready for use on patients.

"However, while the research is still at a very early stage, these findings could potentially pave the way for new therapies that restore colour to white hair.

"At the moment, this research only applies to people whose hair has turned white following illness, but this is an important step for such patients."

Story from BBC NEWS:http://news.bbc.co.uk/go/pr/fr/-/2/hi/health/7727320.stm
Published: 2008/11/14
© BBC MMVIII

Borrowed in part from my favorite food and nutrition web sites.

What foods are best to promote healthy hair and prevent hair loss?

Unfortunately, no dietary interventions of any kind have been shown to universally guarantee healthy hair or prevent hair loss. Hair quantity and hair quality are whole-health, whole-person, and total-lifestyle issues. They also depend upon genetic tendency and family history. Diet can definitely be important in promotion of healthy hair, but there is no evidence for establishing diet as a primary approach to hair loss prevention.

The factors that can compromise hair health include severe stress, damaging effects of hair treatments, and the use of some types of prescription drugs such as blood thinners and medications for gout, arthritis, depression, heart problems, and high blood pressure. Excessive alcohol intake can also compromise hair health, as can decreased thyroid function. If you are concerned about hair loss that is presently occurring in your own health situation, we recommend a consultation with your healthcare provider to determine all the possible underlying reasons for this occurrence.

Our focus on the World's Healthiest Foods as the basis for a nutrient-rich, whole foods diet is an approach that we recommend for optimal health of all body systems, including the scalp and hair. With respect to the skin of the scalp, however, there would be specific nutrients that we would pay particular attention to as a foundation for health of this body system.

The first would be omega-3 fatty acids. Omega-3 fatty acids aren't a part of your hair's composition, but they are a part of the scalp cells that are responsible for generating the hair follicles and sebaceous glands. You can optimize your intake of these important fatty acids by adding cold-water fish such as salmon, sardines, or herring to your diet two to three times a week. To increase your omega-3 intake, you can also add about two tablespoons of ground flaxseed daily to cereals or salads. (Since flaxseed is fiber-rich, you may want to start out slowly with the amount you consume, building up to the two tablespoons over time, so that you don't increase your fiber intake too quickly for your digestive tract to readily handle.) You can go to the section on omega-3 fatty acids on the website for a detailed list of foods rich in this important nutrient. We would emphasize the fact that omega-3 fatty acids will not help you grow hair. They can, however, improve the integrity of your skin cells, including the cells of your scalp. The health of your hair depends in part upon the health of these cells.

Optimal hydration is also very important to the health of your skin cells and scalp. For this reason, you'll want to drink optimal amounts of clean, filtered water (or clean spring water) to support the health of your skin and scalp. Mineral waters can also be a good choice in this respect since hair itself is highly mineralized and sometimes used in lab measurements of mineral status.

Although you will need exercise, and possibly massage or other approaches to assure good circulation to your head and scalp, good circulation can also be supported by complete nutrition. A full complement of vitamins and minerals is required for proper functioning of your heart and cardiovascular system. One of your best ways for obtaining a full supply of all vitamins and minerals is to increase your intake of fresh, minimally processed vegetables-trying to stick with organically grown vegetables as much as possible. These foods provide the greatest number of nutrients for the least amount of calories.

Additionally, since hair is made up primarily of protein, adequate protein can be an important factor for healthy hair. Most adults need a minimum of about 45 grams of protein per day, and in some cases where protein needs are particularly high or protein has been chronically deficient, 75-100 grams may be at least temporarily required. Animal-derived foods-such as lean meat, poultry, fish, dairy products, and eggs-are typically rich in protein and typically provide a complete array of amino acids. Plant-based food groups-whole grains, legumes/beans, nuts, seeds, and vegetables-can also support your protein needs and can provide a full array of amino acids if chosen properly and consumed in required amounts. If you eat a strictly plant-based diet, you may want to solicit the help of a nutritionist or other licensed healthcare practitioner to develop an optimal plan in the area of protein and amino acid intake. Protein metabolism can sometimes be hampered by low stomach acid, a condition also known as hypochlorhydria. Even though research studies have not shown that low stomach acid is in any way connected to hair loss, some healthcare practitioners have anecdotally reported hair loss as a symptom of low stomach acid in their patients. Any concerns you might have in this area should be expressed directly to your healthcare practitioner for evaluation.

We continue to believe that the full-spectrum of vitamins and minerals are important for scalp and hair health. Much of this research has been reported in the work of Adele Davis. In this context, we recommend that you try to evaluate your own potential dietary deficiencies in all vitamin and mineral areas and take steps to boost up intake of these nutrients in your meal plans.

One non-dietary step that's particularly important to remember is your choice of hair care products. You'll want to select products that are non-damaging to the hair, and you'll also want to use these products appropriately.
References:

Gonzalez-Reimers E, Aleman-Valls MR, Barroso-Guerrero F, et al. Hair zinc and copper in chronic alcoholics. Biol Trace Elem Res 2002 Mar;85(3):269-75.

Lachat CK, Van Camp JH, Mamiro PS, et al. Processing of complementary food does not increase hair zinc levels and growth of infants in Kilosa district, rural Tanzania. Br J Nutr 2006 Jan;95(1):174-80.

Oken E, Wright RO, Kleinman KP, et al. Maternal fish consumption, hair mercury, and infant cognition in a U.S. Cohort. Environ Health Perspect 2005 Oct;113(10):1376-80.

Trost LB, Bergfeld WF, Calogeras E. The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. J Am Acad Dermatol 2006 May;54(5):824-44.

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Posted in: antioxidants,antistress,hair,hair color,hair loss,health news,natural health news,natural news,stress,vitamin B,vitamin E

Wake up and enjoy an aroma of health

I do have to admit that I love the aroma of coffee and the many varieties of coffee beans. I get attacked for my position, just as I have been attacked for my position on chocolate. However, it is good to know that the science is catching up with my philosophy.

Coffee Beans May Be A Stress Buster
FRIDAY, June 13 (HealthDay News) -- Just sniffing that first hot cup of coffee in the morning may help ease some stresses you might be feeling, a South Korean trial indicates.
When rats inhaled the aroma of roasted coffee beans, a number of genes were activated, including some that produce proteins with healthful antioxidant activity, the researchers reported.
"The meaning of it is not totally clear yet," said Dr. Peter R. Martin, director of the Institute of Coffee Studies at Vanderbilt University. "What it does show is that coffee smells do change the brain to some degree, and it behooves us to understand why that is happening."
The findings, from a team led by Han-Seok Seo at Seoul National University in South Korea, were expected to be published in the June 25 issue of the Journal of Agricultural and Food Chemistry.
The experiment was done with laboratory rats, some of whom were stressed by being deprived of sleep. The researchers did detailed genetic studies that showed the activity of 11 genes was increased and the activity of two genes was decreased in the rats that smelled the coffee, compared to those who did not. In effect, the aroma of the coffee beans helped ease the stress of the sleep-deprived rodents.
The experiment provides "for the first time, clues to the potential antioxidant or stress-relaxation activities of the coffee bean aroma," the researchers wrote.
And they added, "These results indirectly explain why so many people use coffee for staying up all night, although the volatile compounds of coffee beans are not fully consistent with those of the coffee extracts. In other words, the stress caused by sleep loss via caffeine may be alleviated through smelling the coffee aroma."
"They used the latest in technology to see how brain expression of RNA changed," Martin said. RNA is the molecule that carries out the instructions encoded in genes. "This is just the beginning of a very interesting line of investigation," he added.
The aromatic compounds responsible for coffee's odor may be antioxidants, "but they are not the same as the major antioxidants that are in the drink," said Joe A. Vinson, a chemistry professor at the University of Scranton in Pennsylvania.
Chemically, the antioxidants in liquid coffee are polyphenols, Vinson said. Those in the aroma are heterocycle compounds containing sulfur or nitrogen atoms.
"There are two ways to get things into your system, and the quickest way is to smell them," Vinson said. "Caffeine gets into the brain via the blood stream. Here, aromatic molecules get into the brain through the olfactory system. The levels in the air are parts per million, so obviously these are minor components in the air. But they are doing something."
Previous studies have shown that coffee consumption can reduce depression and suicide risk, as well as relieve stress, effects generally attributed to the caffeine in coffee, the researchers noted. But while some 900 compounds that float away from the bean have been identified, this is the first study to assay their possible effects, they added.
It's too early to recommend that people feeling stress sniff coffee to ease their way, Martin said. But, he added, "people who don't even drink coffee are fascinated by the odor of it. Ever since my little boy was two years old, he has loved the odor of coffee. I have always thought that coffee has some mystic quality, and there is some deep historical basis for it."
More information: The latest on coffee health research is available from the Coffee Science Information Centre.

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