In a divided and diverse world, there aren’t many nearly universal human experiences. Yet one may very well be the consumption of caffeine, whether coffee and tea, first thing in the morning. Then another later in the day. And maybe one more. However, how exactly is caffeine impacting the human body? Is all caffeine created equal?

Over the course of hundreds of years, the consumption of caffeine has become integrated with cultural traditions, social life, and general human behavior. Found in obvious places such as coffee and tea, and less discernible ones like chocolate or guarana berries, the consumption of caffeine is a daily occurrence. In the United States alone, 85% of adults consume caffeine daily with the average amount being around 1.5 cups of coffee. It is in brewed black coffee the highest amount of caffeine is found, with 235 milligrams of caffeine per 12 ounces. A list found crafted by the Yong Loo Lin School of Medicine, National University of Singapore describes the most common sources of caffeine in descending order, working from the aforementioned black coffee, to other types of coffee, to teas, and then more sugary energy drinks or chocolate.

Caffeine, and coffee specifically, have long been a topic of debate in the health community. Concerns regarding caffeine’s potential contributions to cardiovascular diseases or cancers have persisted, yet in recent years there have also been studies published in support of caffeine. It is important to consider that all coffee is not created equal, with some coffee compounds offering gut friendly microbiome benefits or aide in boosting the metabolism, while others can affect cholesterol levels.

It is well known that caffeine can sharpen cognitive performances for an extended period of time, but it also can contribute to insomnia and anxiety for those susceptible. Furthermore, it is recommended to be careful with caffeine consumption during pregnancy, as it may reduce fetal growth or increase the risk of pregnancy loss. On a more positive note, metabolic research portrays that caffeine may be beneficial to weight loss due to its appetite reducing properties and raising an individual’s basal metabolic rate. The aforementioned study from the Yong Lin School of Medicine details many more points of contention, seeing both the pros and cons to caffeine.

When considering the benefits or detriments to caffeine consumption, it is essential to consider one’s health holistically. A proper consumption of caffeine depends on the person, though consuming overly sugary or modified beverages is never recommended. If you are curious about your own personal relationship with caffeine, and how it affects your body individually, reach out to the experts at Pria Wellness. They can work with you todetermine the best, safest way to boost your energy levels. Contact us on our website or reach out with a phone call to 410-565-6552 today.

Information sourced from the Saw Swee Hock School of Pub- lic Health and Yong Loo Lin School of Medicine, National University of Singapore and National University Health System, Singapore, published in the New England Journal of Medicine.



Maintaining a healthy gut biome and one’s digestive health is a key part of staying well. The ability to absorb the nutrients we consume affects all the other systems of the body. However, achieving balance in the gut is often easier said than done given the array of factors that might impact each individual person. Things such as inflammation, gut microbiota imbalance, and more can lead to Leaky Gut Syndrome which could allow potentially concerning substances to pass through the intestinal wall.

In fact, recent research from the University of Maryland displays that stressors such as poor diet, genetic predisposition and more can affect what the researchers coined as the zonulin pathway, a key part of maintaining gut health. However, there is a common protocol, known as “the 4R protocol,” that can aide individuals in supporting gut healing and health if something is amiss. The four steps are as follows: remove, replace, reinoculated, and repair.

In step one, removing inflammatory triggers and pathogens commonly known to affect the gut will make way for other steps to be more effective. Examples of these triggers include alcohol, gluten, refined starches and sugar, and other food sensitivities. Generally, these are the foods and beverages known to be less healthy for you.

The second step, replacing, marks an effort to replace the triggers removed in the first step with more gut-friendly alternatives. High-fiber foods including vegetables, fruits, and nuts are an easy first choice. Other nutrient dense foods like omega-3 fatty acids found in fish, extra virgin olive oil, mushrooms, and anti-inflammatory herbs and spices can all aide in getting your gut back on track.

Step three, reinoculate is geared towards realigning the intestinal microbiota with beneficial bacteria. As such, probiotic supplements and fermented foods such as cultured dairy, fermented vegetables, fermented soy products, and beverages like kombucha are all incredibly helpful. The friendly bacteria residing in everyone’s gut need these probiotics to say in top shape.

The final step of repair strives toward repairing one’s intestinal lining with specific nutrients and herbs known to decrease intestinal permeability and inflammation. Depending on an individual’s diets, dietary needs, and supplement needs, this could look different for everyone. Common examples include zinc, Vitamin D, polyphenols, and more, but it is best to consult a health and wellness expert like the ones at Pria regarding your specific, individual needs.

These four steps, especially followed under the guidance of one of Pria’s health and wellness experts, can cure signs and symptoms of an unhealthy gut. If you suffer from an upset stomach, unintentional weight changes, sleep disturbances, or any other experiences you believe might be alleviated by reexamining your gut health, reach out today. Call our office at 410-565-6552 to speak with us today!



Yes, you’ve read that correctly. Though testosterone levels are typically associated with men on a societal level, from a medical standpoint both men and women have key levels of testosterone and estrogen in the body. Both play a role of utmost significance in every individual’s health, male or female. This week’s focus on the testosterone levels of women touches on a topic of undervalued importance.

In fact, testosterone is one of the most abundant hormones present in all women and is furthermore essential to female health. However, a drop in the natural levels of testosterone present in females can occur in many women starting as early as age 20. A more significant reduction in testosterone production occurs starting around age 35. This drop can cause many adverse effects in older female patients.

But can anything be done to combat these impending effects? Yes, as restoring testosterone to optimal levels can help elevate mood, increase energy levels, improve muscle mass and definition, and help manage weight. Furthermore, many women report a return of libido after optimizing hormones, as is reported in the New England Journal of Medicine. By reintroducing the proper balance of testosterone into the body, vital systems regulating mood, energy levels, physical fitness, and overall physical and mental health in aging women are regulated.

The medical professionals at Pria Wellness possess expertise in the science of hormone balancing and can make sure yours are balanced to your own specific needs. If you feel you may benefit from a potential treatment, please reach out to 410-565-6552 or book an appointment on our website today!



If you are following along with our blog, readers will know that Pria recently published a post detailing all the different ways one’s immune system could be boosted with some key nutrients. Probiotics, zinc, omega-3s and more are all essential for keeping our bodies healthy and for fighting off disease, but one of the vitamins mentioned in that post, vitamin D, may be more important now than ever. Research published in May from the University of Chicago demonstrates that a deficiency in vitamin D may result in an increased risk of contracting COVID-19.

Before discussing the implications of the study, why does the human body require vitamin D to begin with? Vitamin D, a fat-soluble vitamin plays an essential role in our health. Vitamin D is important for absorbing calcium and promoting healthy bone growth, aides in maintaining balance, improving lung function, improving mood, reducing the risk of cancer, protecting against heart disease, and so much more. Generally, a serious lack of vitamin D can result in a host of medical issues later in life. Getting enough vitamin D is paramount for anyone!

Regarding the correlation between coronavirus and Vitamin D, the study observed individuals who tested positive for COVID-19 and proceeded to analyze patients’ vitamin D level in the year before testing. For those who tested positive, a deficiency in vitamin D was found in 25% of patients. The study “provides the first direct evidence of the association of vitamin D deficiency and potentially insufficient treatment with testing positive with COVID-19.” Not only does this connect to the potential treatment of those suffering from coronavirus, but also demonstrates a way in which it might be prevented in the first place.

After reading this, you may be wondering where exactly one can find vitamin D in their diets? Foods such as fish, mushrooms, fortified milks, cereal, and oatmeal all contain vitamin D. Also, plenty of sunshine helps fill the body with this vitamin – about 15 minutes to the face, arms, and hands at least twice a week without sunscreen. However, if you are truly concerned or someone at risk, you may want to consider supplementing with a daily dose of vitamin D. Through Pria Wellness, you can order this and any other supplements you may require in order to keep your body in fighting shape. Reach out to talk to one of our experts online or by calling 410-565-6652 today!

 

 

 

 

 

 

 

Information in blog post sourced from: David Meltzer MD, PhD, Fanny L. Pritzker Professor of Medicine, The University of Chicago, 5841 S. Maryland MC 5000, Chicago, IL 60637

Image sourced from Vector Stock



In recent years, intermittent fasting has become a buzzword in the health and wellness community. The promises stemming from this style of diet include activating the metabolism and significant weight loss; yet these are only amongst the best-known reasons to start intermittent fasting. A study from the New England Journal of Medicine suggests that the benefits go far beyond weight loss and an activated metabolism to include improved glucose regulation, blood pressure, heart rate, and more.

The story of intermittent fasting goes back thousands of years, to the traditional periods of feeding and fasting humans and other animals long followed. However, in these modern times the traditionally spaced three meals a day, plus snacks, typically does not allow enough time for fasting to occur. But what happens during intermittent fasting in the first place? During fasting, cells are activated to combat oxidative and metabolic stress in the body, prompting the removal or repair of damaged molecules. On the other hand, the periods of feeding result in the growth and increased plasticity of cells. Combined, the systems of the body are activated.

Specifically, on the subject of aging, intermittent fasting can work to slow the clock both inside and outside the body. Overall, an appropriately reduced caloric intake “robustly increases the life span.” By including exercise and engaging in intermittent fasting, long term benefits including resistance against disease and general bodily resilience is possible. In short, intermittent fasting has the ability to improve comprehensive health, which unsurprisingly improves longevity in individuals. An enhanced cognition as you age is always essential, which intermittent fasting has shown to aide in a variety of ways such as spatial memory, associative memory, and working memory. Regarding physical appearance, a decrease in the appearance of fat is commonplace. Further studies are being undertaken, but the current data and scientific evidence is promising.

So, how can you effectively include intermittent fasting in your own lifestyle? Before making any radical diet change, it is prudent to discuss so with an expert. The experts at Pria Wellness can successfully guide you in deciding on eating and fasting windows, what to eat during your feeding time, and expectations surrounding the process. Call (410-565-6552) or book an appointment online with Pria Wellness to begin your journey today!

Image Source: https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156



These days, many of us are contemplating the best ways to keep ourselves well. A key factor in maintaining peak wellness is having a healthy immune system, which serves as the body’s primary defense mechanism. The immune system guards against potentially harmful invaders such as viruses, toxins, bacteria, and fungi.

An overall healthy lifestyle is beneficial to preserving a healthy and effective immune system. Efforts such as eating a balanced diet focused on whole, unprocessed foods high in antioxidants can aide greatly. Other lifestyle choices such as engaging inthree or more hours a week of moderate exercise and seeking at least seven hours of good-quality sleep a night can also assist in strengthening your immune system. Managing stress in a variety of ways, from counseling to practicing mindfulness and meditation additionally helps. While aspiring to the best quality of health as possible is beneficial to the immune system, research supports that the following supplemental ingredients provide a vital boost to the body’s defense system whenbattling viral infections.

Probiotics

Probiotics are the healthy, helpful microorganisms that live in each of our guts. Probiotics support immune healthy by harmonizing immune response and preventing the growth of harmful pathogens in the gastrointestinal tract. Fermented foods such as yogurt, sauerkraut, unpasteurized pickled vegetables, and tempeh are all full of probiotics and can be easily woven into any diet. Besides traditional food options, probiotic supplements are available and may work to protect individuals against a variety of ailments including respiratory infections, colds, and influenza.

Vitamin C

The familiar advice of being told to consume citrus when feeling a little under the weather comes from the power Vitamin C. Not only found in citrus, but in foods such as broccoli, kiwi, yellow peppers, kale, and a host of other fruits and vegetables, Vitamin C is a major player in supporting the immune system. A deficiency may result in lowered immunity and a higher risk of infections and thus if your diet is lacking in foods such as the ones listed above, it might be worth investing in a Vitamin C supplement.

Vitamin D

Vitamin D, a fat-soluble vitamin required for mineral metabolism, bone health, and immune function, according to research displays a prominent position in supporting immune tolerance in autoimmune conditions. Supplements in Vitamin D are available, but can be found as well in foods such as fish and mushrooms, plus fortified milks, cereal, and oatmeal.

Zinc

Though many may be familiar with Zinc’s importance in battling a bad sunburn, it is also recommended to fight against the common cold. Options such as seafood, animal proteins, pumpkin seeds, yogurt, and cashews, as well as supplements, all contain Zinc. Research has found that when zinc lozenges, when consumed at the start of a cold for a minimum of one to two weeks, may assist in reducing symptoms of and the duration of colds.

Omega-3s

The particular Omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) exert their health benefits from their anti-inflammatory properties. These Omega-3s additionally may help lower the risk of chronic diseases including cancer, arthritis, and heart disease. Found highly concentrated in the brain, these Omega-3 fatty acids are crucial to cognitive functions such as memory. Being deficient in this key area creates a host of problems, among which are fatigue, poor memory, dry skin, and more. Seafood, flax seeds, chia seeds, and walnuts are all great sources of Omega-3s.

In order to preserve your health, maintaining a well-balanced and strong immune system plays a key role. By living a healthy lifestyle and focusing on these nutrients you’ll be feeling better and your immune system will thank you for it! If you want to learn more, have a wellness evaluation and find out what supplements are right for you, call us at 410-565-6652.

Image source: iStock



During trying times, especially ones framed by a global pandemic, it is only natural to contemplate one’s own personal health and well-being. Perhaps the global and national situation have prompted you to reconsider your own relationship with wellness, especially those who are at home.

Pria Wellness is still open and eager to serve you during this pandemic, whether you are reflecting on new goals, re-evaluating old habits, or anywhere in between. Read on to learn all the different ways Pria Wellness can guide you from home, specifically on our expert weight management and hormone balancing services.

Regarding communication with patients, Pria Wellness continues to strive for excellence. Tele visits are offered during regular office hours using HIPAA compliant video conference software. Or, communicate with us through messaging in our electronic medical record patient portal. Both ensure personal, private, and effective consultations.

Despite the current situation, progress and developments in your health goals are still more than possible. A convenient phone application allows patients to monitor their nutrition, weight, blood pressure, sleep, physical activity, water intake, and exercise from their own devices. Most of Pria Wellness’ nutritional products including meal replacements and supplements can be easily ordered online and shipped to your door. Additionally, lab work orders are sent directly to most labs electronically and electronic prescriptions are the norm. All of these combined efforts ensure the efficient and thorough care of your wellness needs.

If anything can be learned from this moment, it is that there is no time like the present to value your own personal health and well-being. Contact Pria Wellness for more information on any of our services or to book an appointment today. Reach our office at (410) 565-6552.



Introduction

According to a new study published in the Journal of the American Medical Association (JAMA), exercise decreases mortality rates. The study looked at 122,007 patients undergoing treadmill cardio training. Moreover, the results find that there is no limit to the benefits of cardiovascular exercise, and, remarkably, not exercising is worse than high blood pressure, diabetes, and smoking, says Dr. Wael Jaber in an interview.

Take Action

With the findings from this groundbreaking study, it is important to recognize that with no exercise comes an increased mortality rate. Therefore, talk to your physician about how much exercise you are cleared to perform. Once cleared by your physician, begin exercising, reaping the endless benefits of cardiovascular exercise.

 

 

Contact Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Anthocyanin antioxidants are in the flavonoid family and reduce the effects of aging and oxidative stress. According to new research, anthocyanin has incredible health benefits ranging from weight loss, to a decreased chance of cardiovascular disease.

The Next Step

To get the maximum benefit from anthocyanin, it is recommended to eat half a cup of berries per day. The health benefitsof anthocyanin also include improved immune function, improved cognitive function, protection against cancer, and enhanced exercise recovery.

Contact Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Strength is essential for day to day tasks, and can be gained through resistance training. Not to mention more muscle mass means a faster metabolism as stronger muscles need more calories. Build muscle and get stronger. It seems easy enough, but how much is enough? How many sets? reps? weight? A new study reveals it takes much less than you might think to build strength.

Build Strength in “13 minutes”

How to Develop a Sustainable Workout Routine

According to the same study, patients were broken into three groups. One group would workout for 5 sets, one for 3, and the last for only 1 set. After 8 weeks of resistance training 3 days a week, patients were found to have astonishingly no significant difference in strength across the three groups. The study concludes that one challenging set of a strength workout, three times a week, over 8 weeks is able to build strength equal to much harder workouts. The one set should take approximately only 13 minutes.

Conclusion

A 13 minute workout leaves little room for excuses. Not to mention a measly three times a week leaves plenty of wiggle room when scheduling. It is that easy. Go ahead and start taking steps towards a stronger life!

Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

 


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