10 Ways To Boost Serotonin And Be Happy

  • By Healthy Living Liberty Lake
  • 07 Jul, 2017
Everyone's ideas of happiness is different, but there is one thing we all have in common.  Serotonin- the critical neurotransmitter needed to boost mood.  People with low serotonin levels are often depressed, pessimistic, and generally not pleasant to be around.  Serotonin is called the "happy hormone", but also has other health benefits which make us healthy at the same time.

10 Ways to Naturally Boost Your Serotonin Levels:

1. Eat animal protein.  An amino acid called tryptophan helps produce serotonin, and animal protein is the best source. Tryptophan is especially high in chicken, turkey, fish, eggs, beef and dairy. Whey and egg protein are scientifically proven to increase this amino acid in the brain.
2. Sunshine - natural light has a positive effect on mood, and triggers serotonin synthesis.  The brighter the sunlight, the more serotonin the body produces.  This could explain feeling down in the winter or on rainy dark days.
3. Vitamin D - helps convert tryptophan into serotonin.   Here, we need to supplement as we rarely get enough UV rays  to make enough.  You'll typically need between 2000 IU - 10,000 IU daily.
4. Omega 3's - help boost serotonin production in the brain.   Need 2000-4000mg daily.
5. Eat Curry - curry has turmeric, which is considered a potent anti-depressant.   Helps to increase serotonin in the brain, while reducing inflammation.
6.Caffeine - this has a positive effect on levels of serotonin in the brain, which is good news for most of us.   Don't overdo, however.
7. Exercise - has been shown to increase serotonin levels because motor neurons activated during physical activity boost the release of serotonin.  Regular exercise will spike tryptophan levels in the brain.
8. Massage - proven to reduce cortisol and increase happy hormones by as much as 28%.  Plus it feels great.
9. Nuts - contain tryptophan, so the more you eat, the happier you'll be.  They also have numerous other health benefits, such as decreasing inflammation, helping to prevent heart disease, cancer and respiratory ailments.
10. Green tea - contains L-theanine, an amino acid that boosts serotonin levels.   It also has a powerful antioxidant that prevents brain damage.

There you go, this is a good place to start, especially if you've been feeling down lately.   B vitamins may also help, but if none of this is enough, then see your doctor.
By Healthy Living Liberty Lake 12 Oct, 2017
Prostate cancer is the most common cancer occurring in men. Approximately 230,000 men a year are diagnosed with the disease, while 29,000 of them will die from it - a 90% survival rate. We don't know if the 29,000 who die have died from the actual treatment of the disease, versus the cancer itself. The risk of prostate cancer increases with age, and most cases are diagnosed after age 65. It is rare under age 40.

There is much controversy regarding prostate cancer treatment. Most cases are indolent, meaning they don't spread outside of the prostate itself and that the patient will die from something else before prostate cancer becomes a mortal threat. Men with low risk prostate cancer need no treatment and are good candidates for active surveillance.  

If your PSA is between 1.5-4, you have a 15 times greater risk of prostate cancer than men with a PSA < 1.5. So if you're told that your PSA is high, or on exam you have a nodule that is suspicious, the only option that has been offered until now was a 3D color doppler or MRI, and prostate biopsy. However, there is concern that a biopsy may contribute to spread of the disease past the capsule of the prostate, and that if left alone it would have stayed encapsulated, causing no health issues. 80% of men who undergo biopsy, which is a painful and bloody procedure, have either no cancer or an indolent form of cancer.

This may explain why there have been studies showing that those who did nothing with a diagnosis of prostate cancer have the same survival as those who were treated.

What should you do if told you either have, or may have, prostate cancer?

Get a test called a 4K score (4Kscore.com). This is a specialized blood test that is sent to the 4K lab, and can help to differentiate if the tumor you have is one that is likely to be more indolent, or one that is more likely to be aggressive and requires treatment. If it comes back low risk, then you can talk to your doctor about active surveillance. Meaning, just watch it for now. And avoid the pain and possible risks of prostate biopsy.

The test is covered by insurances and Medicare, and is simple to do.

You can reduce your risk of ever developing prostate cancer, and also reduce the size of the prostate with a few simple measures:
    1) Take vitamin D, and have your levels checked -- it should be between 70-90. A low vitamin D is strongly associated with prostate cancer.  
    2) Have your testosterone and estrogen levels checked. A low testosterone is associated with prostate cancer, as is a high estrogen level. If your testosterone is low, get your levels up using bio-identical testosterone, and if the estrogens are high, you'll need to lower your levels. I often use a drug called anastrazole to lower estrogen in men.
    3) Use a supplement to reduce the size of the prostate and to reduce PSA. I like one by Xymogen, called Prostate Flo.
It's an excellent product for the prostate, a combination of zinc, saw palmetto, pygeum, cranberry fruit, B6, and beta-sitosterol. Zinc is highly concentrated in the prostate and a lack of zinc has been associated with a reduction in the repair of DNA damage in prostate tissue. Zinc is also necessary for the production of testosterone.

For a much more comprehensive review of alternative views in the treatment of prostate cancer, go to SurvivingProstateCancer.org.

By Dr. Susan Ashley, M.D.
By Healthy Living Liberty Lake 05 Oct, 2017
For anti-aging, nothing replaces activity and movement, and now another study out of Britain emphasizes this point. Men who played sports in mid-life were more likely to be active in old age than those who did other types of physical activity in mid-life. This was especially true for those who played sports for many years, the findings showed. For those that played sports for 25 years, they were nearly five times more likely to be physically active in old age than those who didn't play sports.

The research included 3500 men, ages 40-59, and followed them for 20 years.  Those who were physically active in mid-life were nearly three times more likely to be active at the end of the study period.

Men tended to take up walking as they aged. At the start of the study, just 27% reported high levels of walking. By the end of the study, that number was 62%.

It was felt that people's enjoyment of sport may be more likely to persist into old age than preferences for other types of activity. Sport participation in mid-life may help maintain physical function and physical activity in later life, increasing psychological and physical readiness in old age.

The bottom line?  Start being active early in life. Allow your children to play sports, run, jump, bike, and get in the habit of moving and exercising while playing. This habit will be more likely to follow them into mid-life, and then into later life.  
Your muscles and bone density will stay stronger, and the quality of life will drastically improve.  

When you walk, try to walk briskly, at a pace of 3-4 miles per hour. Many studies have shown that the faster the pace, the longer the life. And when the pace slows down, aging is accelerating.

Ligament, tendon and muscle injuries are more likely to occur as we age. To counter this, I keep a supplement made by Standard Process called Ligaplex at home. It works great for these injuries, to allow healing much more quickly. Stem cells of course also allow for a much faster healing rate for orthopedic injuries.

Our bodies are meant for motion - don't let yourself slow down when you reach your 40s and 50s and beyond!

By Dr. Susan Ashley, M.D.
By Healthy Living Liberty Lake 28 Sep, 2017
One in three seniors will die of dementia. One in three!! If you think one-third of all seniors will die with dementia isn't shocking enough, below are some more terrifying facts about what happens to our minds as we get older:

  • One in eight over 65 years old in the USA has Alzheimer’s
  • In 2014, an estimated 5.2 million in the USA have Alzheimer’s
  • Women are more likely to develop Alzheimer’s than men
  • One in six Women will develop Alzheimer’s
  • Just five years ago in 2012 the United States alone spent $200 billion with Medicare, Medicaid and Out of Pocket Expense for Alzheimer’s and other Dementia care not including Private Health Insurance. This number is projected to go to $1 trillion.
  • Alzheimer’s can start as early as the 30s, 40s, and 50s.
Remember this if you still can, as the population starts to age we have to be ready for what is rapidly going to be one of our biggest healthcare problems, if not THE biggest healthcare problem, dementia in all its forms. We now know that one-third of our aging population will die with a form of dementia and one-sixth of all women will die with the most common form -- Alzheimer's. This epidemic can become an unimaginable burden on the family and loved ones that take care of the afflicted.  

Dementia will soon become the biggest cost of the healthcare system. This is a larger problem than AIDs in the 1980s, and just as serious as cancer and heart disease. As over 10,000 people a day, projected to go to 15,000 people a day, turn 65 in the USA, dementia will soon be the number one health risk.
  
There are many types of dementia, with Alzheimer's being the most common. Two other forms of dementia are multi-infarct - or small strokes - and Parkinson's disease. It is basically any condition that develops when nerve cells in the brain die or no longer function normally. The death of the nerve cells causes changes in memory, behavior, and ability to think clearly. In Alzheimer's, the brain changes eventually impair an individual's ability to carry out such basic bodily functions as walking and swallowing, and is ultimately fatal.

So what are we to do?  In our clinic if any of our patients are complaining of their memory, or "senior moments", we obtain the most sensitive indicator of brain functioning, a QEEG, or quantitative EEG. Covered by Medicare and most insurances, this will tell us how the brain is working in every lobe, and what can be done to improve brain functioning. I use a number of specific brain supplements to nourish the brain, including omega 3s and the B vitamins, depending on what the QEEG shows. Neurofeedback can be used to help brain functioning, and exercise performed regularly is known to improve our brains. Diabetes should be well controlled, since high blood sugars are devastating to the brain cells and create more inflammation. And recently we've started Stem Cell therapy to help slow Alzheimer's or dementia from any cause.

If you want to read more, buy the book The End of Alzheimers by Dale Bredesen, M.D. It's a wonderful book that is highly informative and should be a must-read by everyone over the age of 50.  

By Dr. Susan Ashley, M.D.
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