Category: Health

Heart Health and Inner Balance

Published on by Nikken

What do you think of when you want to achieve inner balance? Do you think of calming your mind with meditation? Or, going for a run to get rid of some nervous energy? At the University of Hawaii, there is an innovative approach to improving emotional well-being called Inner Balance technology. Inner Balance analyzes and displays your heart rhythms, measured by Heart Rate Variability (HRV), which shows how emotional states are affecting your nervous system. Incoherent patterns impair inner balance with negative feelings while coherent rhythms promote inner balance with positive emotions.

“Inner Balance by HeartMath” measures how the heart reacts under anxiety, fatigue and depression vs. when the heart experiences focus, sufficient sleep and calmness. HeartMath measures whether or not the heart, mind and emotions are aligned and working together harmoniously. The term for this is “psychophysiological coherence” and it is characterized by increased order in both mental/emotional and physical processes. When aligned, the heart-rhythm patterns look wave-like and smooth, whereas when unaligned, they look spikey and show higher and lower ranges.

Scientists have long ago acknowledged that the heart sends more information to the nervous system than any other organ. When the brain receives the information, it interprets it, which can trigger calmness or anxiety, happiness or sadness. This means that learning to generate increased heart rhythm coherence with positive emotions, not only benefits the entire body, but also greatly affects how you perceive, think, feel, and perform.1

So, how can you cultivate the feelings and thoughts that make your heart function smoothly? Here are a few simple tips:

1. Don’t fear change. Try new things that resonate with you.

2. Slow down. You can’t do everything you want to do all at once—just like growth is a process, not an overnight achievement.

2. Practice self-awareness. Make a conscious effort to learn about your strengths, weaknesses, triggers and emotions—this helps you regulate your emotions effectively.2

3. Prioritize self-care, especially if you are someone who gives, gives and gives. Remember you can’t help others if you personally are not in good shape.

4. Cultivate gratitude as it helps reduce stress and therefore enhances inner balance.

5. Give yourself breathing space. Create your daily, weekly and monthly schedule with space for you to relax. This way you will not burn out.

6. Set your intentions. When you are clear about what you need and what you want, you will naturally be more balanced.

As our daylight hours shorten, take deep breaths and know that you can accomplish what you choose, as long as you don’t overdo it. Add Kenzen nutritional supplements to your daily regimen and feel the difference—your heart health and inner balance will be key to your total wellness!

1 https://hilo.hawaii.edu/studentaffairs/counseling/heartmath.php#:~:text=Using%20Inner%20Balance%20may%20help,clarity%2C%20and%20improved%20cognitive%20functioning.

2 https://esoftskills.com/discovering-inner-balance-the-key-to-a-fulfilling-life/

Are You Grounded?

Published on by Nikken

Everyone has good days and bad days. Wouldn’t it be wonderful if you could improve the bad days? Grounding is a practice that can help you take control on not-so-good days and create better days. You can practice mental grounding as well as physical grounding, which balances both mind and body.

Physical grounding techniques makes use of your five senses to help increase feelings of well-being and calmness to help you feel at ease.

•          Sense of touch: Put your hands in warm water first, then cold water. Be conscious of what the water feels like on each part of your hands: fingertips, palms, and backs. Notice the differences between the warm-water sensations versus the cold-water feelings.

•          Sense of touch: Pick an item you like. Remember Linus in the Charlie Brown cartoons? He always carried a blanket with him, and it was described as a “security blankie.” In much the same way, people in various cultures use “worry beads” to touch and count, twirl and manipulate. Whatever you pick, be conscious of how it feels, whether it’s hard or soft, heavy or light, warm or cool. Focus on texture.

•          Sense of sight: With the same object you choose to feel, look at it and name its color, but instead of being general, such as red or blue, be specific. For example, instead of red, see clearly if it’s ruby, crimson, burgundy, fuchsia or maroon. Instead of blue, define it as indigo, turquoise, azure, navy or sky blue.

•          Sense of sight: Choose a space you enjoy. This can be a room in your home, or anywhere outdoors that you find pleasant. Look at everything in the space and identify each to yourself or say it out loud. “I see my favorite tree.” “I see a Rufus at the feeder.” Or, “I see my comfy sofa.” “I see my floral teapot.”

•          Sense of smell: Take deep breaths. Inhale and exhale slowly. As you inhale, say to yourself, “I breathe in” and when you exhale, say “I breathe out”. You can choose what affirmation you want to use with each in and out but be conscious of the smells you take in and visualize pushing out negativity as you exhale.

•          Sense of smell: Practice your own simple version of aromatherapy. Pick something with a smell you really appreciate. It can be peppermint tea, a spice such as cinnamon or nutmeg, your favorite lavender soap, a scented candle or potpourri. Inhale deeply and exhale.

•          Sense of taste: Nibble on a snack, but truly taste each bite. Be conscious of how it tastes and feels in your mouth. Chew slowly and don’t rush to swallow.

•          Sense of taste: Sip on a favorite drink. Truly taste each mouthful. Be aware of the liquid texture in your mouth and as you swallow. If you choose a hot beverage such as tea, savor the heat and pay attention to your changing body temperature. If you choose a cold beverage or use ice, notice if the taste and temperature made you shiver or react.

•          Sense of hearing: Wherever you may be, listen to your surroundings. When outdoors, do you hear birds chirping, dogs barking, cars wheeling by, lawnmowers or people walking? When indoors, do you hear the kettle whistling, a clock ticking, a faucet running? Identify each sound to yourself.

•          Sense of hearing: Listen to a piece of music you like. Focus and separate out the different instruments you hear. If there is singing, listen for the variations in pitch, tone and range.

Mental grounding works by distracting yourself from the tension you might be feeling. In other words, when you successfully redirect your thoughts, you create a grounded feeling.

•          Use numbers to help get centered. For example, do the times table in your head. Or, count backwards, starting with 100.

•          Remember playing the game of concentration as a child? You can do the same with a deck of cards or a photo with details. Flip over the cards and memorize as many as you can. Then flip them over so you cannot see the faces. Try to remember which each card is. Or, look at a photo and record each detail. Flip it over and try to recreate the photo in your mind.

•          Recite out loud or silently to yourself, a poem you like or the lyrics of a favorite song.

•          Think of something funny, something that makes you laugh. You can also watch a funny video clip, sing a silly song, doodle, or make up a joke.

•          Visualize something you enjoy, whether it’s eating an ice cream cone, walking your dog or cuddling a baby. Visualize each step of the process, whether it’s how it feels to lick the ice cream, how your dog sniffs every bush, or how the baby feels to your touch. Speak the steps out loud or to yourself. The trick is to break down the big picture into details as you visualize the activity.

In summary, you can ground yourself physically and mentally. You can also use grounding products such as the KenkoGround and the Kenko Precision Set. They’re simple to use and work quickly and efficiently to help you feel grounded.

Source:

https://www.healthline.com/health/grounding-techniques#mental-techniques

Walking Helps You Feel Wonderful

Published on by Nikken

Every animal species moves by land, water or air. The human body is made for walking. Walking increases blood flow throughout the body and this has multiple benefits, especially when contemporary lifestyles too often are sedentary.

Walking provides many benefits:

•          When the heart pumps faster, it is exercising. Increased blood flow gives the heart a workout by raising the heart rate.

•          Joint discomforts? If you can work through the discomfort gradually by walking a little bit every day, eventually you will become more flexible and less uncomfortable, because walking daily can help ease stiffness. Since walking is low-impact, it is much safer than jogging or running.

•          It’s a safe way to build up the bones and help retain the bone mineral that is necessary to keep bones healthy. Since exercise supports bone density, regularly walking may help with balance, flexibility and overall fitness. Good balance and flexibility decrease the likelihood of falls that may lead to bones breaking or fracturing.

•          Do you spend a lot of time seated? Sitting actually strains back muscles, especially if you have poor posture. An easy way to relieve back tension is to stand up, stretch and take a brisk walk. Walking can help strengthen your core back muscles and therefore help to reduce strain.

•          Walking can help maintain healthy blood sugar levels. When your heart rate increases, your body begins using more glucose that’s in the blood.

•          You can speed up your metabolism with regular exercise such as walking. Metabolism is the rate at which the body converts calories into energy. If you input calories without burning them, you gain weight. When you walk, the muscles use up calories, converting fats and sugars into energy, helping to manage weight.

•          Walking gives your lungs a workout by requiring them to supply more oxygen to the body than when you’re at rest or not moving. Walking, like other exercises, force the lungs to work harder and therefore become stronger. Even when you’re not aware of it, you inhale and exhale more fully when walking.

•          A great way to reduce stress, walking helps release endorphins and hormones, which may help you feel happy and energized. Walking also may help uplift your spirits if you are feeling down. Reducing the release of stress hormones helps the body become less susceptible to illness.

•          Physical activities such as walking may help clear out the airways before they can manifest into any number of issues in the body. Because blood flow increases during movement, antibodies and white blood cells are circulating in the body more quickly, which supports the immune system. The increased blood flow may also help remove particles in the air around you, and the body’s response to them.

•          In some cultures, the whole family takes a walk together after the evening meal. It serves as a bonding ritual, but physiologically, it helps digestion! In fact, walking stimulates the digestive system to work faster, which in effect, helps excess food leave the body more quickly!

•          A study conducted among people who have difficulties sleeping found that walking reduced the time it took them to fall asleep. It also lengthened the time they spent sleeping. The increase in body temperature and the cooling afterward can also promote sleep.1

•          Walking increase blood flow throughout the body and the skin is the largest organ. Blood flow to the skin encourages the skin’s natural cycle of repair and helps keep skin moist—well-hydrated appears less wrinkly.

•          “Use it or lose it.” If you don’t use your feet for walking, they will weaken. To strengthen foot muscles (link to https://nikkenactivewellness.com/2023/07/20/your-feet-are-your-bodys-foundation/) walk! If you haven’t been on walking consistently, start off slowly and increase your time a little bit every week.

When walking during the hot summer months, be sure to wear light-colored, loose-fitting clothing, sunglasses and a hat. Drink a tall glass of water before starting out and remember to bring a PiMag® Sport Bottle with you and sip along the way. Try to avoid the hottest hours of the day, and look for trails or streets with plenty of shady areas.

If walking has been part of your personal Nikken Summer Challenge, congratulations, and we hope you will keep it as part of your permanent total wellness regimen!

1 https://medical-news.org/30-things-that-happen-when-walking-every-day/11703/

Why is It so Hot This Summer?

Published on by Nikken

Regardless of where you live, summer is known as the warm season, a welcome change from the colder months. This year, summer is among the hottest ever. In early July, several days set unofficial global temperature records and June was the warmest on planet Earth since record-keeping began in 1850, according to the nonprofit group Berkeley Earth.1

Global weather cycles are sending temperatures sky high. And, the trend is that it will continue to get hotter. Heat waves caused by an accumulation of high pressure in the atmosphere that compresses and heats up the air below, allows the sun to shine directly on the ground’s surfaces, including soil, sand, concrete and asphalt. During the long summer days and short nights, heat literally bakes the ground while the hot air rises. Because the hot air is trapped in a dome of pressure, it is called a heat dome. Heat domes have settled over different parts of the world, helping to cause an unusually hot summer.

The U.S. Climate Prediction Center has announced that El Niño conditions are already discernible. A far-reaching climate pattern caused by warm water spreading along the equator in the Pacific Ocean, El Niño increases already high temperatures as it transfers heat from the Pacific into the atmosphere. In fact, it may have caused early heat waves in Asia.2

NASA climate scientist Gavin Schmidt says, “The heat waves that we’re seeing in the U.S. and in Europe and China are demolishing records left, right and center. We are seeing unprecedented changes all over the world. With a natural El Niño warming of the Pacific adding the the human-caused climate change largely from the burning of coal, oil and gas, this is not a surprise.”3

According to the world’s top climate scientists, “Our cars, factories, and power plants have warmed the world by about 1.2 degrees Celsius (about 2 degrees Fahrenheit) since the dawn of the Industrial Revolution. We’re going to blow past 1.5 degrees Celsius in a matter of years without a dramatic reduction of fossil fuel emissions and the proliferation of technologies to pull carbon dioxide out of the air.”4

Oceans around the world were also at their hottest ever in June and got even hotter in July. And in Antarctica, sea ice forced oceans to record-low levels. Because ocean temperatures take much longer than land temperatures to warm up or cool down, this means the rest of the summer will likely continue to break records for heat—hotter extremes will become more common.

As we approach the last week of the Nikken Summer Challenge, be conscious of the heat, especially if you live in an area where wild fires or flash floods are prevalent this year. Remember to hydrate with clean alkaline PiMag® water, and stay safe!

1,2 https://www.vox.com/climate/23792498/excessive-heat-wave-summer-climate-el-nino

3, 4 https://abcnews.go.com/US/wireStory/hot-extreme-summer-halfway-101867967

Keeping Your Kids (and Yourself) Hydrated

Published on by Nikken

One of the best ways to keep your kids hydrated is to start them on a water-drinking habit early in life. Healthy habits created during childhood help little ones grow into healthy adults.

The key to developing a good water-drinking habit is to introduce water as the drink of choice. It’s easily done when the little ones are weaning off breast milk and formula, but as they grow up and see what the older kids and the adults are them are drinking, it becomes more of a chore. Those juice boxes with convenient straws are tempting beverages to serve, but once the kids get a taste for a sweet liquid, it might be difficult to convince them that water is best.

Look around you and check out the grownups you know. Who drinks water and who avoids water? There are those who carry water bottles everywhere as well as those who pop a soda can whenever possible. There are the so-called health buffs who drink expensive “pure, not from concentrate” juices. By the time teenagers grow into adults, it’s much harder to break the habit of drinking sugary beverages and to focus on water. Nonetheless, it can be done.

Here are a few “tricks” to keep kids and grownups hydrated with water and to help them develop good drinking habits:

•          When they’re little, choose colorful straws and special sippy cups that are designated just for them. Drinking water can be fun and desirable when presented as “special.”

•          At home, set up a water station that’s within reach of children who can pour and serve themselves. This allows them to feel independent and make good choices on their own. Compliment them for making the right choice and helping themselves, even if they make a mess or spill.

•          Appeal to older kids’ sense of logic and responsibility. Teenagers want to look good, so discuss how water has no calories and is a great hydrator. Remind them that when water is dispensed from the faucet or a water filtration system such as the PiMag Waterfall® or PiMag® Sport Bottle, it can help decrease the amount of plastic waste humans create. Contemporary kids care about the ecosystem and may be even more aware of the environment than the adults surrounding them.

•          Have lemon, lime or orange slices available to add to the water you drink. You can also have on hand raspberries, sliced strawberries or kiwi and blackberries. These are healthy yet flavorful fruits to help transition from sweet beverages to water.  

•          Carry a water bottle such as the PiMag® Sport Bottle wherever you go and refill it throughout the day.

•          To help your water habit, choose water as your beverage even when eating out.

According to the authors of a 2015 study, “Ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more water, and therefore maintain better levels of hydration, which is especially important following exercise and periods of heavy perspiration. Sipping water a little bit at a time prevents the kidneys from being overloaded and helps the body retain more water. For those hoping to stay optimally hydrated, a slow-and-steady approach to water consumption and coupling water with a little food is a more effective method than knocking back full glasses of water between meals.”1

Why not invite your family members to make hydration with water part of your Nikken  Summer Challenge?

1 https://time.com/5646632/how-much-water-to-drink/

All the Water We Will Ever Have

Published on by Nikken

The water on Earth today is all the water we will ever have. Water is the liquid that makes life on Earth possible. As water cycles from the air to the land to the sea and back again, water shapes this planet and allows us to survive.

The ocean holds most of it, so more than 97% of the water on Earth is salty. That leaves less than 3% as fresh water—for land creatures to drink and for humans to use to make things. Most of the fresh water is locked up in glaciers and ice caps, and as those shrink, so does the fresh water supply.

Since human population continues to grow, that leaves less water for more people to use, and there is already a shortage of potable water in many parts of the world. In fact, half of the world’s fresh water can be found in only six countries! More than a billion people live without safe, clean water, and the number of thirsty people is growing.1

Water exists in three states: liquid, gas, and solid.

  • Liquid water comes out of clouds and fog in the air. It flows underground, in rivers and oceans. 
  • When water molecules escape from liquid water and float into the air, they turn into an invisible gas called water vapor.
  • When water freezes into a solid, ice forms—the water molecules arrange themselves into crystal structures. Most other solids are dense and sink, but ice floats. This is because the the empty spaces between the molecules act as flotation devices, similarly to the way a life preserver holds you up.

Because water is so useful, most people live along coastlines, rivers, and lakes. Where fresh water is limited, people have used many technologies — wells, dams and canals, to name a few — to store and move it. These technologies may damage habitats, and other species have to compete with humans for water. This may help explain why so many creatures that live in fresh water are becoming endangered species.2

Water is precious and the human race needs to respect and use it wisely. It is part of nature that needs to be conserved. Swamps, riverbanks, sources of groundwater, all need to be protected. Wetlands provide clean water for many species, including wild birds, fish and even plant life.

Chemicals, fertilizers and pesticides pollute lakes and oceans, harming wildlife and also harming human life. Plastic is a major polluter of our waterways and every single human being who drinks bottled water contributes to that growing mound of pollution.

The PiMag Waterfall® is designed to filter potable water the way a natural waterfall filters water. It even has mineral stones to replicate conditions found in nature.

The PiMag® Sport Bottle affords the convenience of a portable filtration system—similar to a mini Waterfall you can bring with you practically everywhere you go.

When you develop the filtered water habit and ditch bottled water, especially single-use plastic bottles, you contribute to the preservation of wildlife, both land and ocean, and the conservation of planet Earth’s precious water resources. Why not make the filtered water habit part of your Summer Challenge?

1, 2 https://www.amnh.org/explore/ology/water/what-is-water#:~:text=All%20living%20things%2C%20from%20tiny,almost%20no%20water%20at%20all.

Stretch Your Way to Increased Mobility and Balance

Published on by Nikken

Stretching should be just as important as strength and cardiovascular exercise. Flexibility and balance are essential components of fitness and can have a positive impact on your overall activity level.

Stretching doesn’t have to be only before or after a workout. You can stretch when you arise in the morning, before you go to bed at night, and throughout the day when you take breaks. You can choose which parts of the body you want to stretch and put yourself on a rotating schedule, or even intersperse different stretches throughout the day. Spend a couple of minutes on one or two muscles groups and repeat it two or three times a week, or daily.

Consistency is key to making progress, so make stretching a habit. The more consistent you are at adding stretching to your daily routine, the more you’ll notice the difference. The effects of stretching are cumulative, but over time, you are sure to notice being more limber.

In day-to-day living, it’s easy to take for granted the little actions that can make life pleasant or arduous. For example, sitting all day results in tight hamstrings in the back of the thigh. This tightness can make it difficult to extend your legs or straighten your knees. Another example is when tight muscles are suddenly called upon to perform a motion that stretches them—such as playing tennis—they can be hurt from the sudden stretching. One thing leads to another, and injured muscles may not be strong enough to support the joints, which then can result in a joint injury.

In addition to being a great way to prevent injuries, here are some reasons to include stretching as part of your fitness routine:

•          Mobility, flexibility and agility: Mobility decreases over time. Look at how a baby seems to made of pliable rubber, bending in every direction with ease. By the time that baby is a teenager, flexibility decreases. If you don’t stretch, the natural process of aging can be unking as you become stiffer and less mobile. Regular stretching can help you stay mobile, flexible and agile.

•          Health joints: Joints determine your range of motion. Stretching helps keep joints functioning optimally to provide freedom of motion.

•          Warm muscles: As mentioned above, when muscles are tight and suddenly asked to perform a motion that requires a stretch, it can hurt. Warm muscles, on the other hand, allow for better transitions from no activity to a high activity level. That’s why professional athletes incorporate stretching as a warmup preceding their workouts and again, as a way to cool down from intense activities. Stretching is a safe and gentle way to gear up for your workout and to cool down from them.

•          Increased blood flow: Poor circulation is often the cause of cold hands and feet. It’s also the culprit sometimes for tight, inflexible muscles. Stretching helps increase blood flow throughout the body, and even helps the nutrients you take in, to do their job in powering recovery and regeneration.

•          Good posture: Tight muscles can cause an imbalance in your fait and poor posture. Regular stretching helps strengthen muscles and spine to help maintain an erect posture, which in turn helps your skeletal structure stay young and resilient.

•          Faster recovery: If you’re already injured or feeling strained, stretching can be crucial to recovery. Because it works to strengthen the core and back muscles, stretching may reduce the risk of strain to both muscles and joints.

•          Stress release: Is your neck and shoulder sore? Tightness in the neck, should and back are signs that your body is holding onto stress. Stretching those areas consistently can help release stress and when done daily, can actually prevent achiness.

As the Summer Challenge continues with Nikken now through August 31, 2023, you may want to add stretching to your daily regimens!

Your Feet are Your Body’s Foundation

Published on by Nikken

With 26 bones, 33 joints and over 100 muscles, ligaments and tendons, your feet are incredibly complex. They serve as the foundation for your entire body — for support, balance, posture, and overall well-being. No wonder good foot health is a cornerstone for total wellness and an active lifestyle!

Everyone’s feet have things in common, but each foot is unique. The commonality is that you have three arches: one on the inside of the foot, one on the outside of the foot and one across the ball of the foot. These three arches need to function properly to allow you to move and bear weight.

Depending on the state of your arches, problems might affect your feet. For example, if your arches are too high, you have “excessive supination.” Tight shoes that put pressure on the top and ball of the foot should be avoided.

Another common arch condition is called “excessive pronation” where the arches tend to flatten out or collapse. This flattening of the arches creates stress on the ankles, the inside of the knees and even the outer hips and lower back! Once stress hits the back, it travels up the spine to your shoulders, neck and lastly, your head. Collapsing arches can lead to bunions, corns, callouses and toes that stick up or sideways.

According to the American Podiatric Medical Association, about 20% of the population have at least one foot problem every year.1 You can develop problems in your knees, hips and lower back that all stem from foot dysfunctions. Most conditions result from inflammation of the arches, tendons, heels or nerves. Foot issues can cause poor balance, improper posture and even affect some organs’ ability to function.

Here are some basic tips for Healthy Feet2:

  • Wash your feet every day and dry them completely.
  • Change your socks at least once a day.
  • Check your feet regularly for cuts, sores, swelling, dryness, and infected toenails. Apply treatment as needed.
  • Wear well-fitting, protective footwear that provides proper support. Check your shoes regularly and replace them when they’re worn out.
  • If visiting a salon for nail and foot care, choose a salon that is clean and licensed by your area’s cosmetology board. Make sure the salon sterilizes instruments (such as nail clippers, scissors, and other tools) after each use.
  • See a health care provider if you have ongoing pain or numbness in your feet, or cuts or sores that don’t heal.

Why do some people suffer from foot problems while others don’t? Genetics plays a part. Flat feet or excessively pronating feet are passed on from parents to their children. For example, if one parent has collapsed arches their children may inherit the condition. If both parents have it, their kids will have it.

Where your feet spend a lot of time impact their condition. Concrete and stone surfaces are hard on the feet. The rule of thumb is that the harder the surface, the more stress on the feet, especially the arches. Dirt, grass, rubber, carpeting and other soft surfaces tend to provide a cushioning effect and help reduce stress and shock to the feet.

The type of shoes you wear can make the difference between healthy feet and sore feet. Shoes that provide arch support are helpful, but there’s rarely a shoe that is created with outer arch and ball of the foot support—most only address the inner arch. For this reason, many people end up at the podiatrist and require custom-made orthotics that support all three arches of the feet. Arch supports help to stabilize and support the feet so that they can have healthy movement patterns that produce less stress on the feet.3

Much less expensive than custom orthotics are Kenko mStrides® and Kenko mSteps®. These new generation insoles are technologically advanced versions of the first product ever made and sold by Nikken. Designed to simulate the pebbly effect of walking on cobblestones, both mStrides and mSteps cushion your feet the way arch inserts do. Ferrite magnets act as magnetic field generators to help energize your feet, and the insoles are ventilated to help your feet stay cool throughout the day. You simply cut the insoles to fit your shoes. Both the mStrides and the mSteps are made with shock-absorbent materials to support being on your feet all day long. One way to decide between the two is to know whether you prefer the mSteps that are designed with bumpy nodes to produce a massage sensation or the mStrides that have a smoother finish. Many people over the years use both—mStrides during athletic pursuits and mSteps for regular daytime support. The preference is personal.

Why not make healthy foot care part of your personal Summer Challenge?

1 https://www.martinfootandankle.com/blog/how-your-feet-affect-your-whole-body.cfm

2 https://newsinhealth.nih.gov/2023/03/focus-your-feet

3 https://www.toyourhealth.com/mpacms/tyh/article.php?id=1351

Activate Your Endorphins

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Endorphin comes from the words “endogenous,” which means within the body, and “morphine,” an opiate pain reliever. Put together, that means endorphins are natural pain relievers. They are “feel-good” chemicals because they can make us feel better and put us in a positive state of mind.1

Endorphins are hormones the body releases when it feels pain or stress. They’re also released during activities such as exercise, massage, eating and sex, too.

Created in the pituitary gland and hypothalamus, endorphins act as neurotransmitters to the entire body by attaching to the brain’s reward centers (opioid receptors) and carry signals throughout the nervous system.

When you feel pain, nerves in the body send pain signals to the brain. To help you survive the pain, the brain releases endorphins to block the nerve cells that receive the pain signals.

Studies have shown that endorphins benefit you in different ways. They can ease the symptoms of depression, alleviate stress and anxiety, improve self-image and contribute to weight loss.2

One of the easiest ways to release endorphins is to exercise! The more you exercise, the more endorphins the body produces. The feeling called a “runner’s high” is attributed to endorphins released during exercise. The same type of “high” can be achieved from endorphins released during power walking, swimming, dancing, hiking and any type of activity that gets the heart pumping vigorously. When not enough is produced, certain health conditions may arise. Low endorphin levels can result in depression, anxiety, body aches, sleep disorders and lethargy.

The mood disorders resulting from low endorphin levels are attributed to another neurotransmitter known as dopamine. Endorphins and dopamine work in tandem. When endorphins attach to the brain’s reward centers, dopamine is released. This motivates you to repeat the activity, namely exercise, over and over again.

Dopamine affects mood. Endorphins released during exercise have been shown to reduce the symptoms of depression. As endorphin levels rise, stress and anxiety are shown to decrease. When endorphins and dopamine are working together, depression, stress and anxiety abate while self-esteem and confidence levels rise.

Here are various ways to activate endorphins and achieve that natural “high”:

•          Eating some dark chocolate. It contains the compound phenethylamine, which encourages neurotransmitter activity, and theobromine, which promotes relaxation. As a bonus, dark chocolate contains antioxidants.

•          Eating what you really like. Whether that’s ice cream or French fries, any food that makes you salivate will likely give us an endorphin boost. Of course, regularly using food to release endorphins could become a battle of the bulge and require a visit to cardiology services, so you need to use this endorphin-release method sparingly.3

•          Eating spicy food. The brain interprets the heat from spicy food as a type of painful stimulus. It releases endorphins to counteract that feeling. Spicy food lovers can take advantage of this added benefit.

•          Raising our pulse—via exercise—is a weight fighting endorphin releaser, making it a better long-term strategy. Cardio, moderate exercise, and weight training can all signal the brain to release endorphins, though the rate differs from person to person. If we aren’t getting a happiness rush, then we need to increase the intensity. With that endorphin plateau, we’ll be able to plan your workouts accordingly.4

•          Laughing out loud. Hanging out with a hilarious friend, watching your favorite stand-up comedian, or doing whatever else makes you laugh is not only pure fun but health-inducing. The deeper the laugh, the better it is for releasing endorphins.

•          Drinking alcohol in moderation. Endorphins are one of several “feel-good” hormones released in the brain after drinking alcohol. An occasional glass of wine, beer or spirits can enhance the mood; however, overconsumption can disrupt endorphin production and cause the opposite.

Of the various ways to boost endorphins, exercise provides the most benefits. In addition to reducing stress and depression as already mentioned, exercise also helps to strengthen the heart, increase energy levels, lower blood pressure, improve muscle tone, build strong bones and reduce body fat.5

The repetitive motions you perform during any kind of exercise is like a moving meditation—it allows you to focus on the movement, setting aside negative thoughts or worries.

For those who are not as inclined to exercising, here are some ways to get started!6

•          Choose an activity you enjoy. Exercising should be fun.

•          Put your exercise routine into your schedule. If you need reminding, put it on your calendar.

•          Make sure you vary your exercises so that you don’t get bored.

•          Unless you are going to be using them regularly, avoid buying health club memberships or expensive equipment. Gardening, yard work such as raking and mowing, golfing without riding a cart—these all count!

•          Exercise in short bursts. Even brief bouts of physical activity offer benefits. If you can’t fit in one 30-minute walk, try three 10-minute walks instead. In other words, every little bit helps build up stamina and a good habit.

•          Stick with it. If you exercise regularly, it will soon become part of your lifestyle and you will feel the difference it makes in your mood and energy levels.

At Nikken, the Summer Challenge extends through the end of August. Choose your personal challenge, whether it’s to exercise more to boost your endorphin levels or to eat healthier foods. Whatever you choose, we’re offering three nutritional items in a Summer Challenge Pack to support your dietary needs. Item 4472 USA/Item 4473 CAN

1, 2 https://my.clevelandclinic.org/health/body/23040-endorphins#:~:text=What%20are%20endorphins%3F,your%20sense%20of%20well%2Dbeing.

3, 4 https://www.slidellmemorial.org/blog/the-7-best-ways-to-release-endorphins#:~:text=Cardio%2C%20moderate%20exercise%2C%20and%20weight,how%20much%20exercise%20is%20required.

5, 6 https://www.webmd.com/depression/exercise-depression#:~:text=When%20you%20exercise%2C%20your%20body,similar%20to%20that%20of%20morphine.

Break the Junk Food Habit

Published on by Nikken

Certain foods — particularly processed foods that are high in sugar, salt and fat — don’t just taste good, they also can be addictive, said scientists at a UC San Francisco symposium on food and addiction. 1 The good news is that we can break free of our cravings for junk food with a bit of discipline and a positive mindset.

Follow these tips to cut down on sugar and break the junk food habit:

•          Identify the triggers: Finding out what sets us off on a bad eating binge is key to nipping it in the bud. According to Kerri Boutelle, a UC San Diego professor of pediatrics and psychology, we have to control triggers as soon as possible.2

•          Learn to tolerate cravings: Professor Boutelle also says that cravings, such as those for sugar, are a learned response and people can be trained to extinguish that response and learn to ignore the cravings. The key is to realize that the cravings will eventually decrease. Cravings might last 10 minutes, and Boutelle’s research has found that people can gain more control over their favorite foods by looking at, smelling and only taking a small taste of them.

•    Plan meals ahead of time: Having a healthy meal prepared in advance may help us avoid unhealthy choices. Prepare meals that are limited in added sugar and saturated fat, contain little salt, and include many fruits, vegetables and whole grains. In fact, we can eat a great deal of healthy food without gaining weight and feel more satisfied than when eating junk food. Often a junk food binge results in plenty of stomach discomfort (and emotional guilt) afterwards. In other words, you will reduce the “food cue reactivity.” This is what researchers call our susceptibility to being influenced by the food smells, advertisements, and conversations surrounding us every day.3 Some recommended food to prepare in batches and to store in the refrigerator or freezer include brown rice, beans, stir-fried or roasted vegetables, or cold salads.

•          Choose healthy foods that are enjoyable: If we set unrealistic boundaries on eating, we are setting ourselves up for failure. To get rid of junk food, we need to replace them with foods we love. For example, we can eat a lot of watermelon to satisfy a sweet tooth. We can replace a milk chocolate bar with a small square of dark chocolate, full of antioxidants and minerals.

•          Be a good role model: Kids may be more prone to junk food than adults, so parents should limit their exposure to products with added sugar in their first years of life. Improper eating habits at a young age sets up children for possibly a lifelong battle with maintaining a healthy food regimen. No single factor is predictive, but genetics play a role, as does someone’s environment. The earlier and the more we are exposed to sugar and other addictive substances, the more likely we are to become trapped into desiring them.

•          Reduce intake of foods with added sugar: “The average amount of added sugar in the American diet is more than 20 teaspoons per day,” said Pat Crawford, senior director of research for UC’s Nutrition Policy Institute. “Since about half of this sugar comes in the form of beverages, we have to rethink our beverage choices. Water should be the beverage of choice.”4

•          Manage stress: “Stress changes how we metabolize food,” says Elissa Epel, Director of the UCSF Center for Obesity Assessment, Study, and Treatment and co-organizer of the food and addiction symposium.5  Eat mindfully, meditate and exercise, as exercise is a huge stressbuster. Under stress, people commonly turn to comfort foods high in sugar and fat. Highly stressed people who eat a lot of high-sugar, high-fat food also are more prone to health risks than low-stress people who eat the same amount of unhealthy food.

•          Expect some days to be better than others: Nobody’s perfect, so when we have a relapse, we simply need to move on to the next day and do better. If we take an all-or-nothing approach, it’s not realistic. Abstinence is not an option when it comes to eating. However, gradual abstinence from the craved junk food is actually the goal in total wellness.

Food manufacturers often create foods with the goal of igniting that craving sensation in consumers. They aim for the “bliss point” in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist.6

When we know exactly which junk foods we want to eliminate, we can shop for replacements that are healthy alternatives, including snacks. Since the texture of food plays into our cravings, for example, some of us like crispy, crunchy junk food, while others may crave smooth, creamy items, finding healthy replacements with a similar feel makes it easier to switch over.

Seasonal fruits make great snacks that are easy to grab and go. Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on blood sugar. This prevents the sugar crash.7 Once we wean off of manufactured sugar, fruit will taste a lot sweeter and more satisfying. Fruits like apples, bananas, oranges pack in the nutrients and are easy to take anywhere. Use small containers or bags for cherries, blueberries, strawberries, raspberries and blackberries. And, during the summer months, watermelon is a sweet and crunchy delight that nutritionists recommend even for diabetic regimens, because it’s full of hydrating water content.

One great way to start dumping junk food is to eat plenty of healthy fats. Our bodies need fat and our palates crave fat, because they’re flavorful. We need to avoid or limit trans fats and saturated fats, but heart-healthy fats help us stay on the path of good nutrition. Nuts and avocado are high in healthy fats as are fatty fish, such as salmon. By the same token, protein helps us feel full, so incorporating healthy sources also help diminish junk food cravings. When we feel full, there’s generally less desire for junk food.

It’s generally believed that it takes about three months to form a habit that we can adhere to for a long time, even a lifetime. In that same way, our bodies and palates will grow accustomed to a junk food-free diet. We will actually evolve to prefer healthy foods such as fresh vegetables, fruit, grains and proteins. And because these healthy foods are nutrient-dense rather than empty calories, our bodies will start feeling more satisfied and eventually the junk food cravings will decrease and even go away.

Summer happens to be an excellent time to ditch the junk food and start on a lifetime of healthy eating. At Nikken, we have a Summer Challenge that goes through the end of August. Everyone can choose their own personal challenge—whether it’s to exercise more, hydrate consistently, quit the junk food diet, sleep better or all of the above.

Nikken is offering a Summer Challenge Pack with special pricing: one tub of Kenzen Vital Balance® Meal Replacement Mix that’s full of plant-based protein to help us feel full and is useful as a meal replacement or snack, one bottle of Kenzen® Digestion Complex 4-20 to provide digestive and enzymatic support, and one box of delicious Kenzen Jade GreenZymes® Citrus with 30 premeasured packets of organic young barley grass and organic inulin for prebiotic and overall nutritional aid. (US item code 4472/ CAN item code 4473)

1, 2, 4, 5 https://www.universityofcalifornia.edu/news/how-break-junk-food-habit

3, 6, 7 https://www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food