Thrive MD Nutrition Blog

December – Celebrating Health Holidays can be a time of joy, connection, and celebration, but they also present unique challenges and risks to both physical and mental health. Overindulgence and Diet: Holiday gatherings often feature calorie-rich foods high in sugar, salt, and fat, which can lead to digestive distress, weight gain, and exacerbate chronic conditions like hypertension and diabetes if not managed carefully. Mindful eating, portion control, and including healthier options such as fruits, vegetables, and lean proteins can help maintain a balanced diet. Reduced Physical Activity: Busy schedules and colder weather may reduce opportunities for exercise, yet staying active is crucial for managing stress, supporting immunity, and maintaining overall health. Even small bursts of activity—like walking to view holiday lights or playing active games with family—can be beneficial. Sleep Disruption: Late-night events and increased commitments can disrupt sleep routines, weakening the immune system and increasing stress. Prioritizing regular sleep and setting boundaries around commitments can help. Increased Risk of Illness: The holidays often see a rise in colds, flu, and digestive illnesses due to increased social gatherings and overindulgence. Stress and Anxiety: The pressure to meet expectations, manage finances, and maintain traditions can elevate stress levels, which, if prolonged,

Deep breathing, also known as diaphragmatic or belly breathing, offers a wide range of physical and mental health benefits. While we don’t necessarily have the ability to deep breathe during our entire day, but taking a minute 3-4 times daily, or once every hour, to take a few deep breaths, can have a big impact on your body and mind. Deep breathing activates the parasympathetic nervous system, which calms the body and lowers levels of cortisol, the primary stress hormone. Through deep breathing you can manage symptoms of anxiety and can reduce the frequency and severity of panic attacks. Deeper breaths trigger a relaxation response in the body, leading to widened blood vessels, which makes it easier for the heart to pump blood, thus lowering blood pressure and heart rate. The improved blood flow increases the amount of oxygen delivered to the body’s organs and tissues, supporting cellular function, boosting energy levels, improving muscle function and overall vitality. Deep breathing reduces stress hormones, which in turn supports a stronger immune response and helps the body clear germs and viruses more efficiently. It expands lung capacity and strengthens respiratory muscles, making breathing more efficient and beneficial for those with respiratory conditions.

When you hear people talk about breathing, you may often hear the benefits of deep breathing versus shallow breathing.  Deep breathing is viewed often in babies – as we notice their bellies rise and lower with each breath.  As we go through our daily routine, without even realizing it, we can find ourselves breathing shallow and even holding our breath.  Not a big deal?  It actually is… Shallow breathing affects our physical health in several ways. It limits the amount of oxygen delivered to the body and brain, leading to symptoms such as fatigue, dizziness, and impaired cognitive function. When we breath shallower we begin to use chest and neck muscles for breathing which increases muscle tension, causing stiffness, discomfort, neck pain, headaches, and even change posture over time. Chronic shallow breathing is linked to reduced lymphocyte levels and weakened immune signaling, making the body more susceptible to illness and slowing recovery from disease or injury. It can worsen pre-existing respiratory conditions (like asthma or COPD) and is a risk factor for cardiovascular issues. Shallow breathing can trigger an elevated heart rate and palpitations, especially in stressful situations. Shallow breathing activates the body’s fight-or-flight response, which can create a cycle

Why Maintaining a Good Vitamin D Level Is Important 1)    Bone Health and Calcium Absorption-Vitamin D is crucial for bone health because it enables the body to absorb calcium effectively, which is essential for building and maintaining strong bones and teeth. Without adequate vitamin D, calcium absorption is impaired, increasing the risk of bone disorders such as rickets in children and osteomalacia or osteoporosis in adults. 2)    Muscle, Nerve, and Immune Function-Vitamin D supports muscle function, allowing muscles to move properly, and is necessary for nerves to carry messages between the brain and the body. It also plays a vital role in immune system health, helping the body fight off infections and reducing susceptibility to illnesses. 3)    Disease Prevention and Overall Health – Adequate vitamin D levels may contribute to: Lower risk of multiple sclerosis, heart disease, and certain infections, including respiratory illnesses like flu and potentially COVID-19. Reduced risk of autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease. Better regulation of cell growth and possibly protection against some cancers and neurodegenerative diseases, although more research is needed in these areas. Prevention of Deficiency-Related Problems 4)    Low vitamin D levels are

Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline. The workout involves bouncing on the mini trampoline and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga. You can tailor your rebounding experience to fit your fitness preferences and level. It’s equal parts fun, effective, and efficient, and you only need 10 to 20 minutes for a solid sweat session.  It may seem like a simple activity – but don’t let the low-impact factor fool you. It brings the intensity while targeting your full body, improving your balance, and challenging your coordination. Definitely factors to consider as we age. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes, not to mention it boosts endurance and can help relieve stress. One additional benefit is that rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. Rebounding is used by astronauts to regain bone density and muscle mass when they return from space. NASA conducted a study that found that rebounding is 68% more efficient

Atrial fibrillation (AFib) is a common heart rhythm disorder that has been increasing in the US population among all ages. Adopting specific lifestyle changes can significantly reduce symptoms, lower the risk of complications, and improve overall heart health. Here are the most effective strategies supported by current evidence:  Heart-Healthy Diet – Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins while limiting salt, saturated fats, trans fats, and cholesterol. Regular Physical Activity – Engage in regular exercise, such as brisk walking, cycling, or yoga, which can reduce AFib symptoms, improve quality of life, and aid in weight management. Weight Management – Maintaining a healthy weight is crucial, as obesity increases the risk and severity of AFib. Weight loss can lead to fewer AFib episodes and better overall heart health. Limit Alcohol and Caffeine – Excessive alcohol intake is a known AFib trigger and can raise blood pressure; binge drinking is especially risky. Caffeine, found in coffee, tea, energy drinks, and chocolate, can speed up the heart rate and may trigger AFib in some individuals. Quit Smoking – Smoking is linked to a higher risk of AFib and quitting can reduce this risk by up to 36%.