SETTING YOUR HEALTH INTENTIONS FOR 2022

As we approach the end of another year, many of us are looking ahead to the New Year and setting resolutions or intentions for ourselves. One area that is ripe for change is our health. One great way to set healthy intentions for the New Year is by thinking about what you want to achieve physically, emotionally, and mentally. Maybe you want to lose weight, get in shape, or eat healthier. Perhaps you’d like to reduce stress levels or boost your energy. Here are some tips for setting effective health intentions for the New Year.

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WHY SETTING HEALTH GOALS IS IMPORTANT?

In medicine, we work daily with our patients and set goals we want them to achieve by their next follow-up visit. Setting these realistic goals allow for them to not only be an active participant in their health, but to create daily habits to achieve their optimal level of wellness. Similarly, you can set goals for yourself. Not only can setting health goals help you achieve your objectives, but they can also be a great source of motivation as well as encouragement as you work towards those goals on a daily basis.

HOW TO SET HEALTHY INTENTIONS?

First, you want to identify what it is that you want to change about your health.

Are you experiencing symptoms or do you want to prevent symptoms?

Are you feeling stressed out by the daily grind of life, are you not sleeping well at night, are you looking for an alternative way to manage symptoms of depression?

Do you feel like this is a good time in your life to achieve one of these objectives?

Once you have identified the things that you want to change, it is important to realize that change is a process and nothing will happen overnight. Remembering this can give you the motivation to push through those times when your progress is not as quick as you would like.

SUSTAINABLE, LONG-TERM GOALS

Once you’ve set realistic goals for your health, create small daily habits that can help you achieve your health objectives. For example, if your goal is to lose weight, schedule time each day for exercise and track your food intake. If sleep deprivation is affecting your mood or productivity at work, try to go to bed earlier or take a 20-minute nap during the day so you are more alert.

If you are struggling to stay motivated on your new behaviors, set up some accountability for yourself. For example, if you are trying to lose weight, tell a friend about your goals and ask him or her to check in with you daily on your progress.

Lastly, remember that achieving health goals is not only about the big picture of your overall well-being, but also the little things that we do each and every day. By committing to a health change and creating daily habits that can help you maintain this new behavior, you will be on your way to a happier and healthier 2022!

IMPORTANCE OF EATING HEALTHY & NOT FAD DIETS

Fad diets are common in the new year.  Many of these diets can help you lose weight quickly, but it is typically not sustainable and they provide no long-term benefits.

Eating healthy does not mean that you have to go on a strict diet or eat bland food. It simply means that the majority of your foods each day should be fresh fruits and vegetables, whole grains (e.g. brown rice or quinoa), lean proteins (e.g. fish, poultry, beans), and healthy fats (e.g. nuts, seeds, olive oil). While you can lose weight on these diets, they are not good for the body long-term since they do not include many of these important foods that contain antioxidants and other important nutrients that help us function optimally.

ARE YOU GETTING ENOUGH SLEEP?

Many times, when we don’t get enough sleep, we find ourselves reaching for a cup of coffee in the morning to wake up our brains and bodies. Or perhaps you have noticed that after a night without much sleep, your mood is less than stellar and you cannot concentrate as well at work.

While sleep is not the only factor in maintaining good moods or optimal energy levels, it plays an important role.  Make sure that you are getting 7-9 hours of sleep each night to maintain your health and wellness!

BRAIN HEALTH & EXERCISE – ALSO IMPORTANT FOR YOUR HEALTH

Studies indicate that participating in regular exercise helps prevent dementia, Alzheimer’s disease, and mild cognitive impairment. Regular exercise also has benefits for body weight, cardiovascular health, sleep quality, productivity at work, mood disorders (e.g., anxiety and depression), stress management, self-esteem and self-confidence, and the list goes on.

If you are not currently exercising regularly, start by committing to exercising 3-4 times per week for 30 minutes each time.  Remember to always speak with your physician before starting any exercise program!

It is also important to note that exercising does not have to be boring or strenuous. Find activities that you enjoy, such as walking, hiking, swimming, biking, yoga or dancing. And if you love a good workout in the gym, make sure you are getting results from all of your hard work!

BONUS: TIPS TO KEEPING YOUR HEALTH OPTIMIZATION GOALS ON TRACK 

– Map out your goal and the steps it will take to achieve this goal.  Be specific and realistic when you set your health optimization goals so that you can identify what is needed to reach your objective.

– Determine the resources available in order to meet these goals, such as time, money, family support, etc.

– Identify a support system of friends and family who are trying to achieve positive health changes as well. Having this network of people around you will help you stay accountable on your path to optimal health!

– Stay focused and dedicated to these new behaviors by reminding yourself why you made these goals in the first place.  Revisit your goal statement often, whether it is printed out and hanging near your computer or written on a notecard in your wallet. Having this daily reminder of why you are taking these steps to improve your health will help motivate you throughout the year and beyond!

– Track your progress and celebrate each success along the way. This does not mean that you need to weigh yourself every day, but rather take note of how you are feeling and how it is easier to stick with your new behaviors.

Health optimization is not an easy task, but by setting your intentions for 2022 now, you are preparing yourself to achieve these goals. So say goodbye to those FAD diets that promise quick weight loss or guilt-free eating habits that leave you feeling deprived. Instead, commit to making healthy lifestyle changes that will improve your health and wellness in the long term and make sure your friends and family are on board with keeping you accountable!

I hope that this article was helpful to you and wish you a very happy, healthy 2022.

Maryland Functional Medicine 

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DNA Methylation: What You Should Know

DNA methylation is a biological process that changes the structure of DNA. It can affect how tightly your genes are packaged and how easily they’re turned on or off. This process is an important part of normal cellular activity and helps protect cells from damage caused by stressors like toxins, poor diet, etc. Follow us on this week’s post to understand more about this process and its role in human health and longevity.

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WHAT IS DNA METHYLATION

Methylation is the addition of a methyl group (-CH3) to a molecule. In the context of DNA, it’s the addition of a methyl group to one of the bases, cytosine (C). DNA is formed by two strands that form a helical structure (also called the double helix). Each strand is comprised of nucleotide bases, which are labeled A, T, C, and G.[i] There are four types of DNA methylation:

1.  5-methylcytosine:  This is the most abundant and stable type of cytosine methylation.[ii]

2.  5-hydroxymethylcytosine: This is a byproduct of active DNA demethylation and can be reformed into cytosine methylation.

3. 6-methyladenine:  This is found in bacterial DNA and is a result of the methylation of adenine.

4. N6-methyladenine: This is also found in bacterial DNA and is the result of methylation of adenine, but it’s a result of a different enzyme system.

The addition of a methyl group to cytosine alters the way the DNA is packaged and can affect how genes are expressed. Methylated DNA is less accessible to proteins that read DNA ( transcription factors) and can lead to  gene silencing.

Silencing this process can change how genes are expressed. The methylated DNA is said to be “methylated” and the unmethylated DNA is said to be “unmethylated.” More than 70% of human CpG islands (sequences on chromosomes) are methylated.

DNA METHYLATION AND GENE EXPRESSION

When genes contain methyl groups, they tend to remain inactive and gene expression is decreased.  This is because methylation helps to “wrap” the DNA around proteins called histones, which keeps them from being accessed by transcription factors. Transcription factors refer to a group of proteins that bind to the DNA and help turn genes on or off.

Even though methylation can decrease gene activity, this process is important for normal cellular functioning. For example, it helps control inflammation by turning off genes that promote inflammation. It also helps turn off tumor suppressor genes in cells that don’t need to divide – like heart or nerve cells.

That being said, when it’s dysregulated, improper methylation has been linked with a variety of diseases, including cancer, Alzheimer’s disease, and autism.

The addition of a methyl group can also change the physical shape of the DNA molecule, making it harder for transcription factors to bind to it.

On the other hand, when genes are unmethylated, they tend to be turned on and gene expression is increased. When genes lack these methyl groups, the proteins they encode are more likely to be produced. This is why methylation can affect things like cancer development, as well as normal cell function.

HOW DOES DNA METHYLATION AFFECT THE BODY

DNA methylation is a necessary part of normal cellular function because it protects against stressors that can damage DNA. Cells are constantly under attack from harmful substances, radiation, toxins, poor diet, etc., so they have to be able to protect themselves. DNA methylation helps to do this by silencing genes that could cause damage.

When the body is healthy, DNA methylation works properly and everything runs smoothly. However, when the body is not healthy, it can lead to problems with methylation. For example, when a person is stressed out or has a poor diet, their cells become stressed and DNA methylation decreases.

PROBLEMS WITH DNA METHYLATION IN THE BODY

What causes improper methylation in the body?

There are a few things that can cause problems with methylation, including:

  • Nutritional deficiencies: A person who is deficient in certain vitamins and minerals (like B6, B12, zinc, and magnesium) may have problems with methylation.
  • Environmental toxins: Toxins from the environment can also interfere with methylation. These toxins include things like pesticides, herbicides, plastics, and heavy metals.
  • Inflammation: When the body is under chronic stress or has high levels of inflammation, it can have trouble with methylation. This is because high levels of free radicals can damage DNA and lead to problems with methylation. Methyl groups also help protect cells from free radical damage.
  • Age: As we get older, our ability to methylate decreases. This is because as we age, we lose cells that help with methylation, and our DNA becomes more susceptible to damage.[iii]
  • Genetics: Some people are born with genes that make it harder for them to methylate DNA properly.

DNA METHYLATION & LONGEVITY

While there is much to be discovered on DNA Methylation and longevity, there are some early indications that it may be involved in the aging process[iv]. One study showed that people with high levels of methylated DNA lived longer than those with low levels of methylated DNA. Another study showed that when cells are unable to methylate DNA, they age more quickly. More research is needed to determine the role of DNA methylation in longevity, but these early findings suggest that it may be important.

CONCLUSION

DNA methylation is a complex process that plays an important role in normal cellular function. When it’s properly methylated, it helps to protect against environmental stressors and inflammation. It also plays an essential role in mitochondrial function, which is important for energy production.

However, when the body becomes stressed – whether it’s because of deficiencies, toxins, inflammation, age, genetics, or other factors – then DNA methylation can become impaired.  This can lead to a variety of problems, including cancer, neurodegenerative diseases, and other health issues.  It’s important to understand how it affects you and what changes can be made for optimal health. We hope this article has helped shed some light on what DNA methylation is and how it works in your body. Follow us next week!

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Before taking any medications, over-the-counter drugs, supplements or herbs, consult a physician for a thorough evaluation. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

[i] https://www.genome.gov/genetics-glossary/Deoxyribonucleic-Acid

[ii] https://pubchem.ncbi.nlm.nih.gov/compound/5-Methylcytosine

[iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482848/

[iv] https://pubmed.ncbi.nlm.nih.gov/16565708/

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OXIDATIVE STRESS: Deterioration of Our Cells

Oxidative stress is a term that refers to the deterioration of our cells and tissues due to an imbalance between the production of free radicals and antioxidants. Free radicals are highly reactive molecules with unpaired electrons, which can cause harm when they interact with other important molecules in our cells. Antioxidants, on the other hand, work by donating their extra electron to neutralize free radicals before they can do any damage. This balance between free radical production and antioxidant protection is essential for health because it has been shown that oxidative stress plays a role in many chronic diseases such as cancer, diabetes mellitus type 2, cardiovascular disease (CVD), Alzheimer’s Disease (AD) and Parkinson’s Disease (PD), and more. There are many risk factors for oxidative stress including genetics, diet, exercise habits and environmental pollution. In this blog post we will be discussing what oxidative stress is, how it affects our body, and more!

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WHAT IS OXIDATIVE STRESS?

Oxidative stress is a natural phenomenon that occurs through metabolic processes in the body. It’s made by the release of free radicals during the process of lipid peroxidation, which involves an enzyme called lipoxygenase producing ROS while breaking down fats under oxidative conditions.[i] In other words, oxidative stress occurs when the production of reactive oxygen species (ROS) exceeds the body’s ability to protect itself with antioxidants. Reactive oxygen species refers to oxygen molecules that have unpaired electrons, making them “reactive”. ROS is made when oxygen interacts with other compounds; this can be caused by many external factors such as air pollution or cigarette smoke. When the produced ROS exceeds the body’s protection (antioxidants), it causes the oxidation of important molecules like DNA, proteins, and lipids (fats). These ROS include free radicals such as superoxide anions, hydrogen peroxide, and hydroxyl radicals, which form during normal metabolic processes. Superoxide anions refer to the combination of two oxygen molecules to form a free radical. This compound lacks an electron and can damage different types of biomolecules such as DNA, proteins, and lipids through oxidation. Hydrogen peroxide is made when superoxide anions break apart and are known as the primary toxic molecule of ROS. Hydrogen peroxide can also damage DNA, proteins, and lipids by oxidizing them. The hydroxyl radical is formed when hydrogen peroxide reacts with the superoxide ion, producing highly reactive OH-radicals that break down cell membranes and tissues in the body.

The release of these free radicals increases when there is damage to mitochondria in our cells, which is crucial for producing energy. Mitochondria (the part of our cells that turns food into energy) has to work harder during oxidative stress and requires large amounts of antioxidants.[ii]

HOW DOES OXIDATIVE STRESS AFFECT OUR BODY?

Because oxidative stress involves the production of free radicals, it can damage many types of molecules in our cells such as lipids (fats) and DNA. This is important because cell membranes and DNA are largely made up of lipids and contain genetic information that tells our body how to function. A study found that when there is an imbalance between ROS and antioxidants, it can cause oxidative damage to lipids in our cells. This is important because lipids are the fatty molecules that form cell membranes and protect our cells from foreign objects. When lipid peroxidation occurs, free radicals attack the lipids in cell membranes damaging them. When the cell membrane becomes damaged, it increases permeability which allows molecules to leak into the cell causing further damage to proteins and other important molecules. Free radicals can also directly cause oxidative stress through DNA damage. [iii]This occurs when free radicals combine with oxygen in essential parts of our DNA such as the mitochondrial genome, which is crucial for producing energy within cells. The combination of these oxidative damages creates a domino effect throughout our body cells. Damage to DNA results in the inability of cells to divide properly, which leads to uncontrolled cell growth. This can cause tumors and cancerous tumor cells to form all over our bodies. Damages caused by oxidative stress on lipids (fats) is important because fats are part of the lipid bilayer that forms the outer membrane of every living cell. When the lipid bilayer is damaged by ROS it leads to improper functioning in cells throughout our body.

When our body is under oxidative stress, there’s an accumulation of free radicals in our cells which results in damages to molecules like lipids (fats) and DNA. This can cause many problems in different parts of the body including:

– Increased atherosclerosis, is where plaque build-ups form in arteries causing them to harden.

– Increased risk for developing cancer and tumors because of DNA damage caused by ROS.

– Damages to cell membranes that lead to improper functioning in cells throughout our body.

COMMON SOURCES OF OXIDATIVE STRESS

Oxidative stress can be caused by many factors including environmental pollutants such as cigarette smoke, ultraviolet (UV) radiation from the Sun, and chronic infections like hepatitis. There are several other common sources of oxidative stress including:

– Smoking tobacco

– Eating high-calorie meals that contain a lot of fat, which can lead to obesity and increase the risk for cardiovascular disease.

– Consuming caffeine or alcohol in excess, because these substances inhibit enzymes that produce antioxidants in our body.

– Consuming a poor diet which may lack the necessary vitamins and minerals needed to make antioxidants in our body.

– Living a sedentary lifestyle, because can lead to weight gain that results in cardiovascular disease.

– Exposure to pollutants, which can come from the workplace or even the local environment.

One of the biggest sources of oxidative stress is exposure to sunlight. [iv]UV radiation that comes from sunlight has many harmful effects on our body including skin cancer because it promotes free radical formation in our bodies. When we are exposed to UV radiation it causes oxidation reactions in the skin, which damage proteins like collagen. Collagen is what gives our skin its strength and elasticity. When it becomes damaged, these effects lead to wrinkles and sagging in our skin.

Oxidative stress is a term that refers to the deterioration of our cells and tissues due to an imbalance between the production of free radicals and antioxidants. But what does this have to do with longevity?  Studies show that people who experience high levels of oxidative stress during their lifetimes may be at greater risk for developing dementia or other age-related diseases later on in life. There are many ways in which we can help reduce oxidative stress, such as with antioxidant rich foods. What are some easy ways you have increased your antioxidant intake lately? Share with us in the comments below or follow us on next week’s blog for more information related to oxidative stress and longevity.

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/#:~:text=Oxidative%20stress%20is%20a%20phenomenon,to%20detoxify%20these%20reactive%20products.

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145906/#:~:text=Oxidative%20stress%20is%20characterized%20by,homeostasis%20and%20mitochondrial%20defense%20systems.

[iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC484183/

[iv] https://pubmed.ncbi.nlm.nih.gov/29124687/#:~:text=The%20generation%20of%20reactive%20oxygen,mechanisms%2C%20oxidative%20stress%20can%20develop.

Disclaimer: The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, the information provided in this blog, including but not limited to, text, graphics, images, and other material contained on this website, or in any linked materials, including but not limited to, text, graphics, images are not intended and should not be construed as medical advice and are for informational purposes only and should not be construed as medical advice. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Before taking any medications, over-the-counter drugs, supplements or herbs, consult a physician for a thorough evaluation. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this or any website.

Maryland Functional Medicine 

Maryland Functional Physician

Maryland Functional Doctor

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