Category Archives: Integrative Medicine

I started losing my breast milk supply three months postpartum. Along with the breast milk, I had lost about half of my hair and nearly all of my weight. It didn't matter what or how much I ate, I couldn't keep on a pound. It felt like my body was deteriorating.

As I was dealing with my undiagnosed health problems, my newborn was dealing with his own. He was throwing up multiple times a day, unable to keep any food down. So, I focused all of my attention on getting him the help he needed. I was making formula from scratch after losing my milk supply (he wouldn't tolerate anything on the market), I was taking him back and forth between doctors' appointments, and meanwhile, I wasn't getting a minute of sleep.

Eventually I reached a breaking point and sought out a doctor for myself. I knew I needed someone who would truly listen to menot just draw a lab and dismiss my symptoms. I ended up finding a doctor with an interest in functional and integrative medicine who drew several labs to identify the root cause.

Because of these labs, I learned I had Hashimoto'sand it was severe. As I learned, Hashimoto's is an autoimmune disease where the body attacks its own thyroid and related tissue, often leaving it unable to produce enough hormonesalso known as underactive or hypothyroidism.

The immune response against my thyroid was so strong, it caused the thyroid cells to explode and release tons of hormones into my bloodstreampresenting as hyperthyroidism, and leading to my rapid weight loss. By the time the attack on my body stopped, I was left with about half the amount of functioning thyroid tissue. That was very obvious in my lab results, too.

Suffice it to say, I was not allowed to drive myself home after that visit. After calling someone to pick me up, the doctor prescribed a low-dose hormone replacement medication (similar to the one given in my second trimester) and sent me on my way.

The dosage of the prescription was not nearly enough to cut the thyroid problem, so I made an appointment with an endocrinologistwell, actually, several appointmentsuntil I finally found someone to help with my recovery.

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My Symptoms Were Pinned To Postpartum Then I Was Diagnosed With This Condition - mindbodygreen.com

Since it's been a trendy eating habit for a while now, you've likely already heard of intermittent fasting, or IF for short. If you're trying to lower the number on the scale, variations of this diet offer minimalist approaches to losing weight.

"Any time we have a calorie deficit, there will be weight loss," Jenny Fontana, NT, NCRC, NCFAC, who instructs certified nutrition coaches, tells Eat This, Not That!.

There are several different forms of intermittent fasting, some of which may be more practicalweight loss interventionsthan others. A studyrecently published in JAMA Network highlighted three methods found to be particularly effective.

Related: Intermittent Fasting Can Lead to "Significant" Weight Loss, New Research Says

"This study is essentially a review of review articles. It demonstrates that the different forms of intermittent fasting (i.e., alternate day fasting, the 5:2 diet, and time-restricted feeding) are all effective weight loss interventions for people with obesity," Krista Varady, PhD, co-author of the study and a nutrition professor at the University of Illinois, Chicago, told Medical News Today.

Beyond weight loss, IF also offers a wealth of science-backed health benefitshere are seven to be aware of. But first, here's a breakdown of the three forms of intermittent fasting name-checked by Varady.

Followers of alternate day fasting adhere to a schedule that switches back and forth between eating and fasting. Those who abide by this diet alternate between one feast day and one fast day, which typically includes a 500-calorie meal.

"The trick is to make sure you are still eating healthy on days when you are not fasting," Heather Hanks, MS CAM, nutritionist and medical advisor at Medical Solutions BCN, tells Eat This, Not That!. "If you overindulge in calories from refined sugars and carbs, you'll throw your insulin and hunger hormone levels off and wind up storing more glycogen than you're burning."

Healthline notes that "the most popular version of this diet is called 'The Every Other Day Diet' by [Varady], who has conducted most of the studies on ADF."

Followers of the 5:2 diet eat an unrestricted diet for five days of the week and fast for the remaining two.

When it comes to long term compliance with the first two diets on this list, Shadi Vahdat, MD, the medical director at LiveWell Integrative Medicine, offers a word of caution.

"While the alternate day fasting, 5:2 diet, and time-restricted feeding can all be effective in weight loss, reduction of body fat and the associated metabolic improvements that come with them, long term compliance with the alternate-day fasting or 5:2 diet can become very challenging," Vahdat tells Eat This, Not That!.

There aren't calorie restrictions in time-restricted feeding, but followers of this method only eat during a daily window of four to 10 hours. Fasting occurs outside of that designated eating window.

"The most practical and feasible option for a lot of people turns out to be time-restricted feeding," Vahdat tells Eat This, Not That!. "If done correctly with daily overnight fasting of anywhere between 12-14 hours, then the benefits can be obtained long-term with none to minimal side effects."

To learn more about fasting for weight loss, check out Doing This Before Fasting Can Speed Up Your Fat Burn, New Study Says. Then, don't forget to sign up for our newsletter for more of the latest health and food news!

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3 Effective Fasting Methods for Weight Loss, Science Says Eat This Not That - Eat This, Not That

Q: Im looking for ways to feel and sleep better. Could essential oils help?

Jenna R., Freehold, N.J.

A: Thats a good question with a complicated answer, since the benefits and debits of essential oils depend on what you want to use them for, which ones you use and how you use them.

Basically, essential oils are extracts that concentrate some of the phytochemicals in a given plant. For example, it takes 250 pounds of lavender to create 1 pound of lavender essential oil. And about 5,000 pounds of rose petals are needed to make a pound of rose essential oil.

We know that our sense of smell is a powerful tool that is linked to our fight or flight reactions (thats a dangerous smell, run!) and our sense of pleasure, even desire. Thats why aromatherapy, using lemon or lavender oil, for example, is recommended for destressing and to reduce anxiety and depression.

But, cautions the Cleveland Clinics integrative medicine specialist Dr. Yufang Lin, the problem arises in how people use them. Lavender, for example, may be gentle and have many benefits, but there have also been studies that show that some preparations and uses of lavender oil (and tea tree oil) are hormone disruptors. And lemon oil is safe except one study found that when used topically it increases the risk of sunburn. Topical application of many oils comes with risks.

In addition, very few essential oils should be ingested. Since theyre so strong, they may be harmful, advises Lin.

I believe using essential oils only for aromatherapy is the correct way to benefit from them. That is why I helped found Ascents clinical aromatherapy. That companys research shows the appropriate aromatherapy, used correctly, can provide benefits as wide ranging as decreased post-operative pain and decreased anxiety in infants undergoing MRIs. To discover the best aromatherapy choices, check out the Cleveland Clinics oil by oil review of the pros and cons at health.clevelandclinic.org; search for essential oils.

Q: I have developed a persistent cough, and with COVID-19, it makes people nervous. How can I figure out what it is from?

Serge P., Chicago

A: A cough can be a sign of so many things allergies, chronic sinus infections, even some medications, gastroesophageal reflux disease (acid reflux), chronic obstructive pulmonary disease and cancer. According to most experts, it qualifies as a chronic cough if it persists for eight weeks or more.

Really persistent coughing can cause troubling physical and emotional problems, so identifying the cause is important. Make an appointment with your primary care doc or a specialist pronto, but heres a quick overview of possible triggers.

Asthma and allergies are highly individual and you want to pinpoint your triggers, if this is the source of your cough. See a pulmonologist or allergist for a diagnosis.

Long-term exposure to air pollution, chemical fumes and other lung irritants, including cigarette smoke, can cause emphysema, chronic bronchitis and COPD (both together) all of which trigger coughing. Again, a pulmonologist can home in on the cause and treatment.

Gastroesophageal reflux disease (GERD) causes a burning sensation in the esophagus and, in some cases, chronic coughing. If you have reflux and a cough, the two could be partners. A gastroenterologist can help you manage GERD.

High blood pressure medications known as ACE inhibitors are used to treat heart failure and high blood pressure. They frequently cause a persistent dry cough. A study in the British Medical Journal says that may result from increased concentrations of bradykinin, a peptide that promotes inflammation, in the respiratory tract.

As you can see, there are wildly different reasons for a chronic cough. You want to pay attention to when it happens what is in the air around you, what you have eaten, what position you are in (standing, sitting, laying down), what you are doing (exercising, resting) and what medications you are taking. Then report your findings to your doctor and start sleuthing out the cause and a solution.

Contact Dr. Roizen at sharecare.com.

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Reaping the benefits of essential oils - Houston Chronicle

A premature death is considered to be a loss of life before the age of 75 according to America's Health Rankings. While early deaths happen for various reasons, many can be prevented, the Centers for Disease Control and Prevention stated. "Each year, nearly 900,000 Americans die prematurely from the five leading causes of death yet 20 percent to 40 percent of the deaths from each cause could be prevented." The CDC said, "The five leading causes of death in the United States are heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries." With that said: Life doesn't need to be cut short. Living a healthy lifestyle, getting annual check ups and keeping a positive outlook all help prolong our time here. In addition, here's a few ways to help avoid a premature death according to experts Eat This, Not That! Health spoke with. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. S. Adam Ramin, MD, urologic surgeon and medical director of Urology Cancer Specialists in Los Angeles says, "The immune system is our first line of defense against cancerous cells. Long before a particular type of cancer has grown and multiplied enough times to become detectable by blood tests, imaging, or screening tools, the cancer had initially started with a tiny microscopically sized colony of individual cells. This small population of cancer cells are not detectable by even modern methods of cancer screening. However the amazing human body's immune system is capable of identifying and mounting a strike force against these unwanted mutant cells. By maintaining a healthy vibrant immune system, we give our own bodies a fighting chance at irradiating the cancer cells at their infancy. How do we promote a healthy immune system?

Dr. Ramin explains, "Foods that are treated with preservatives and are found in a can, a box, or prepared to last a long time may cause cancer. The preservative products and treatment of these foods with heat/radiation may alter their natural chemical makeup. This in turn may contribute to formation of products in our digestive system that cause DNA mutations and eventually cancer."

RELATED: Signs You Must Lose Your Abdominal Now

Dr. Carmen Echols, MD certified Family Medicine Physician says, "Although 1 in 8 women are diagnosed with invasive breast cancer in the United States, early detection plays a key role in prognosis and survival. The earlier the detection, the better the outcome, because the cancer is detected at an earlier stage. Additionally, Black women are more likely to be diagnosed with more aggressive breast cancer and more advanced staged breast cancer than their White and Hispanic counterparts; they are also diagnosed at earlier ages as well. Therefore, it is absolutely important to get a mammogram as soon as you are able to based on your age and family history of breast cancer."

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"The recommended age for colon cancer screening is 45 years old," Dr. Echols states. "Some people avoid the colonoscopy because they dread the required bowel prep process before the procedure. Still, other people avoid getting a colonoscopy because they have regular bowel movements or do not see blood in their stool, and feel it is unnecessary. However, someone can still have precancerous cells or blood in their stool that they are not able to see with the naked eye. A colonoscopy is a procedure that combines diagnosis, prevention and treatment. If there are any polyps found during a colonoscopy, they are removed and sent for biopsy to determine if they are cancerous or not. If precancerous cells are found, then you may need to get a colonoscopy more often than if non cancerous cells were found. Like with breast cancer, when you start colon cancer screening can also be impacted by your age and family history."

RELATED: Omicron Symptoms Patients Mention the Most

Dr. Steve Vasilev MD, quadruple board certified integrative gynecologic oncologist and medical director of Integrative Gynecologic Oncology at Providence Saint John's Health Center and Professor at Saint John's Cancer Institute in Santa Monica, CA recommends, "Strongly consider getting genetic counseling if you have cancer, have a family history of cancer or are at high risk based on ancestry, such as the case in Ashkenazi Jewish women. Based on this counseling a determination is made regarding whether or not genetic testing is required and what to do depending upon the results. The most widely known test is for mutations of the BRCA gene and its relationship with ovarian, breast, uterine and prostate cancer. These are not the only mutations that are available for testing and the list is growing. In some situations, like that of Angelina Jolie, testing results may even lead to considering prophylactic removal of breast tissue, Fallopian tubes and ovaries. This is highly individualized and is usually not recommended until childbearing is complete at approximately age 40 and depends upon your personal history of cancer, family history and the exact type of gene mutation.

It's important to avoid genetic testing that may be commercially available prematurely (e.g. self-testing sent in assays) but not well worked out yet in terms of meaning. This can lead to unnecessary worry about test results that are questionable or tests that may increase risk of cancer but for which there are no good screening or prevention strategies."

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Dr. Mark Dylewski, Chief of Thoracic Surgery with Miami Cancer Institute, part of Baptist Health South Florida states, "One of the biggest issues is that many people believe that lung cancer occurs as a result of bad habits, such as smoking. So many people believe that it is an acquired illness and that if people do not smoke, lung cancer will not happen. Unfortunately, about 17% of lung cancer that occurs in the US occurs in non-smokers. So lung cancer is not always a smoker's disease. I believe tobacco is probably one of the worst things someone can put into their body. It contributes to so many other cancers and other illnesses we see everyday such as hypertension, stroke, coronary artery disease, etc. Lung cancers that occur in nonsmokers usually tend to occur in females between the age of 50 70 years old. We see lung cancer, unrelated to tobacco use, increasing year after year in non-smokers. There may be environmental triggers or secondary exposure leading to this such as chemicals or environmental toxins. If you have a family history of lung cancer, particularly if the family member was a non- smoker, that is important. This would imply that related family members may be at risk for lung cancer, and this should prompt them to talk to their primary care physician about lung cancer screening. My recommendation would be for patients to ask their doctor if they are at risk for developing lung cancer and if screening should be part of their routine. Most patients are familiar with breast cancer and prostate cancer screenings, but not so much with lung cancer. If someone has ever smoked, you should ask your primary doctor or contact a screening program. They can best provide insight into which patients are best candidates for lung cancer screening."

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According to Dr. Naiara Braghiroli, Chief of Skin Cancer and Pigmented Lesions Clinic at Miami Cancer Institute, part of Baptist Health South Florida, "Approximately 75% of skin cancers diagnosed in people of color are in areas that are not exposed to the sun, such as the palms of the hands, nail beds, soles of the feet, inside the mouth and/or the genitalia area. Due to the locations of these skin cancers, there is a higher mortality rate for people of color as diagnosis is often delayed. As such, self-exams are extremely important. It's important to conduct a self-exam at least once a month, using a mirror and, if possible, have a partner help you, paying close attention to areas not exposed to the sun, looking for new black/brown areas, asymmetrical moles, open wounds that don't heal and old scars that develop open wounds. In addition to self-examinations, be sure to visit your dermatologist annually to potentially catch any areas you might have missed. Early detection is key in curing melanoma, so if you find an unusual spot, mole or skin area, it's critical to see your dermatologist right away.

It's also important to know your family history when it comes to skin cancer. Each individual with a first-degree relative diagnosed with melanoma has a 50% greater chance of developing melanoma in the future than those without a family history of the disease. Additional risk factors to be mindful of are having a lot of moles, scars from a previous trauma and chronic/open wounds. Those who have HPV, an autoimmune disease or who are immunosuppressed are also at greater risk."

Follow the public health fundamentals and help end this pandemic, no matter where you liveget vaccinated or boosted ASAP; if you live in an area with low vaccination rates, wear an N95 face mask, don't travel, social distance, avoid large crowds, don't go indoors with people you're not sheltering with (especially in bars), practice good hand hygiene, and to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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8 Ways to Live a Longer Life Eat This Not That - Eat This, Not That

The latest COVID surge is fueled by the spread of Omicron and has caused the U.S. to reach bleak milestones of record-high cases. The most COVID cases were reported in a week since the beginning of the pandemic according to World Health Organization Director-General Tedros Adhanom Ghebreyesus."Last week, more than 15 million new cases of Covid-19 were reported to WHO from around the world by far the most cases reported in a single week and we know this is an underestimate," Tedros said during a news briefing in Geneva. "This huge spike in infections is being driven by the Omicron variant, which is rapidly replacing Delta in almost all countries." Taking precautions and staying healthy is vital during this time and Eat This, Not That! Health talked with Robert G. Lahita MD, Ph.D. ("Dr. Bob"), Director of the Institute for Autoimmune and Rheumatic Disease at Saint Joseph Health and author of Immunity Strong who explained what symptoms to watch out for and why the surge is happening. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Bob explains, "A COVID surge is when we see a large spike in new cases. We've seen this happen after big traveling and gathering periods such as holidays. Winter is particularly bad because it's also flu season, so we have people getting sick with the common cold, the flu, and COVID at the same time. There are a lot of employee shortages with so many out sick at the same time with different infections. Additionally, the holidays can often stress people out, and stress can dampen your immune system's ability to fight viruses."

According to Dr. Bob, "People should watch for fever, shortness of breath, and loss of taste and smell as these are all possible Covid symptoms."Dr. Teresa Bartlett, senior medical officer at Sedgwick says, "The majority of people are exhibiting a severe sore throat and describing it as swallowing razor blades, stuffy nose, fever, body aches and a cough. Often the virus starts with a headache and many think they have a sinus infection. Be on the lookout for these symptoms. I have spoken to so many patients who think if they did not lose taste or smell they can't possibly have COVID but that simply is not true."

Dr. Shadi Vahdat, an assistant clinical professor at UCLA and medical director at LiveWell Integrative Medicine adds, "For a lot of people infected with Omicron the symptoms will be much like the common cold. In one study from Norway where most people infected with the Omicron variant were vaccinated they reported the most common symptoms as cough (83%), runny nose/stuffy nose (78%), fatigue/lethargy (74%), sore throat (72%), headache (68%) and fever (54%), reduced taste (23%), reduced smell (12%). 42% reported mild to moderate symptoms and none required hospitalization. For many front line workers who are taking care of COVID patients in the emergency rooms and hospitals it seems evident that most of the severely impacted and sick who require hospitalization and ICU admissions the vast majority continue to be those who are unvaccinated."

RELATED: Dr. Fauci Says if You Have COVID, Do This

According to Dr. Bob, "People are still going to the hospital due to COVID, but a smaller proportion of those patients are in ICU or on ventilators. Some data show roughly 50 to 65 percent of admissions in some New York hospitals come in for other issues and then test positive for the virus. The thing with Omicron is that it is EXTREMELY transmissible. If you're in a room with someone who has it, you will probably get it. It's spreading like wildfire, which means a lot of people are going to get it at once, and that means hospitals who are already facing staff shortages and burnt out workers are going to be filling up."

RELATED: The Best Things to Take If You Get COVID

While nobody can know for sure, experts are estimating it could happen later this month, but the next couple of weeks are critical. Dr. Ashish Jha, dean of the Brown University School of Public Health, told ABC's This Week."We're seeing two sets of things happening: A lot of vaccinated people getting infected. We're doing fine. Largely avoiding getting particularly sick, avoiding the hospital; a lot of unvaccinated people and high-risk people who have not gotten boosted and they're really filling up the hospitals, and so our hospital systems are under a lot of stress." He continued, "Then we have to start thinking about a long-term strategy for how do we manage this virus and not go from surge to surge feeling like we don't really have a longer-termed approach."

Jha added, "I expect this surge to peak in the next couple of weeks. It'll peak in different places of America at different times, but once we get into February, I really do expect much, much lower case numbers."

"It's simple: They can get vaccinated and boosted. This is the best way to keep yourself out of the hospital and to stay alive," Dr. Bob states. The Centers for Disease Control and Prevention lists the following ways to help stay healthy" "Wear a mask; Stay 6 Feet From Others; Inside your home, avoid close contact with people who are sick; Outside of your home, remember that some people without symptoms may be able to spread virus." So follow the public health fundamentals and help end this pandemic, no matter where you liveget vaccinated or boosted ASAP; if you live in an area with low vaccination rates, wear an N95 face mask, don't travel, social distance, avoid large crowds, don't go indoors with people you're not sheltering with (especially in bars), practice good hand hygiene, and to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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COVID Symptoms to Watch For This Month Eat This Not That - Eat This, Not That

AUSTIN, Texas Expanding rapid testing stands out as an affordable way to help mitigate risks associated with COVID-19 and emerging variants. Infectious disease researchers at The University of Texas at Austin have developed a new model that tailors testing recommendations to new variants and likely immunity levels in a community, offering a new strategy as public health leaders seek a way out of a pandemic that has so far thwarted the best efforts to end its spread. It is the first study to identify optimal levels of testing in a partially immunized population.

Analysis from the UT Covid-19 Modeling Consortium, published in The Lancet Regional Health Americas, describes cost-effective testing for people without symptoms and recommends isolation strategies to help policymakers safeguard against COVID-19 resurgences linked to new variants. A prior study from the team published in The Lancet Public Health provided optimal testing strategies for a fully unvaccinated population.

As COVID-19 continues to evolve and cause waves of infections worldwide, rapid testing is an economic strategy for slowing spread and saving lives. Our study helps decision makers determine whether and how often to test, said Lauren Ancel Meyers, director of the consortium and a professor of integrative biology and statistics and data sciences at UT Austin. Frequent testing is recommended when the virus is spreading rapidly in a population with low levels of immunity.

The consortium developed a multiscale model that uses how much the virus is circulating in a local population, how much of the population is immunized against COVID-19, and other factors to determine how often people without symptoms should be tested in order to help reduce the spread of the virus.

The study recommends a staged strategy that tracks the changing risks as new variants emerge and subside. If a rapidly spreading variant emerges in a partially immunized population, the researchers recommend testing everyone at least once per week combined with a 10-day isolation of people who test positive and their households. As the level of immunity increases in a population, testing can be rolled back to once per month and eventually suspended. For example, for a variant as infectious and immune-evasive as omicron, daily testing is advised until 70% of the population is immunized against the variant, followed by monthly testing until 80% are immunized.

The U.S. may face future waves of transmission caused by vaccine-evasive variants. The study suggests that proactive testing will remain a cost-effective strategy for reducing risks and avoiding burdensome restrictions as new threats arise. The recommended testing strategies balance the costs associated with administering tests and missing school or work during isolation with the benefits of preventing COVID-19 hospitalizations and deaths.

As COVID-19 continues to evolve, so does our arsenal of effective countermeasures. Our research shows that mass use of rapid tests coupled with voluntary isolation and household quarantine can be both life saving and cost saving, if tailored to local risks, Meyers said. Now is the time to prepare for yet unknown COVID-19 variants and future pandemics. Proactive testing and isolation can be key to keeping schools and businesses open while preventing overwhelming surges in our hospitals.

Co-corresponding authors are Zhanwei Du, previously of Meyers lab, Yan Bai of The University of Hong Kong and Lin Wang of the University of Cambridge. Other authors are Xutong Wang of The University of Texas at Austin; Abhishek Pandey, Meagan Fitzpatrick and Alison P. Galvani of Yale School of Public Health; Matteo Chinazzi, Ana Pastore y Piontti and Alessandro Vespignani of Northeastern University; Nathaniel Hupert of Weill Cornell Medicine and Cornell Institute for Disease and Disaster Preparedness; Michael Lachmann of Santa Fe Institute; and Benjamin J. Cowling of Hong Kong University. Meyers is the Cooley Centennial Professor of Integrative Biology and Statistics & Data Sciences at The University of Texas at Austin.

The research was supported by the National Institutes of Health, Centers for Disease Control and Prevention, HK Innovation and Technology Commission, China National Natural Science Foundation, European Research Council and EPSRC Impact Acceleration Grant.

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Adapt the Frequency of COVID-19 Testing Depending on Transmission Rate and Community Immunity, Study Finds - UT News - UT News | The University of...

Davina Davidson is making moves this week.

Her nonprofit, Melanin Moves Project, which seeks to educate members of the BIPOC Black, Indigenous, people of color community about the benefits of overall wellness, is hosting a one-day wellness event, complete with workshops and seminars about movement, meditation and healthy living.

The Wellness Expo is scheduled from 9:30 a.m. to 1:30 p.m. Jan. 22 at Yoga Tres, 5427 Bellaire. The cost to attend is on a sliding scale, ranging from $30 to $100.

During the event, guests can catch a stretch therapy demo with Davidson, founder and president of Melanin Moves Project. Attendees will also learn about restorative yoga with instructor Shawn Moore and try a sweat date with high-intensity interval training coach Bertha Rials.

MORE FROM LINDSAY PEYTON: 'He came in like Superman': A Clear Lake hospital chaplain's COVID mission

Chiropractor Kiva Davis will provide a playful rocket yoga class, healer Raquel Nweze will lead a session on essential oils and chakras, and instructor Maria Powell will offer a joint efficiency workshop.

To register for the Wellness Expo, visit melaninmovesproject.org.

Other presenters include Zevi Ramos, James Elvis Lynn III, Jordan Lynn, Denetrya Brookins and Acufunkture Integrative Medicine.

The expo is twofold, Davidson said. One, it is a celebration of melanated teachers and educators with a wealth of knowledge, and two, it is so fun and exciting to meet new people along your movement journey.

Her sister Amaris Davidson, community outreach program chair for Melanin Moves Project, said previous iterations of the expo were held online due to the pandemic. This year, shes looking forward to the event being held in person again.

Theres something so powerful about being around other people on their wellness journey, she said. Theyre interested in the same tools and resources. To be able to provide that is awesome.

The Wellness Expo is just one of the ways Melanin Moves Project seeks to build awareness of health.

We educate from childhood all the way to adulthood, said Davina, whose main goal is to encourage movement. Theres not one right way but you have to move.

The organization offers workshops year-round on various topics, as well as teacher training and mentorship for yoga instructors. Currently, courses are offered virtually. Before the pandemic, spaces were rented for in-person events.

Last fall, Melanin Moves Project began a collaboration with chef Denetrya Brookins to add a greater focus on nutrition. This month, the nonprofit is launching a mens program.

We strive to create a space where men can fully embrace themselves, Davina said.

The program will center on mental, physical and spiritual well-being, incorporating activism and service, while also providing BIPOC men with the tools and resources needed to reach those goals.

Melanin Moves Project also works with youth, joining with leadership development organization Train Up A Champion to offer a curriculum.

Finding ways to connect and collaborate to reach greater heights is a priority for the program. Melanin Moves Project works with a number of BIPOC-owned businesses that are also interested in wellness. Partners range from the art haven Project Row Houses to Shape Community Center, which offers programs and activities to all individuals of African descent.

The organization began in 2017 as the Melanin Yoga Project.

Davina had gone from working as a school teacher to a yoga instructor. The realization that yoga classes were often filled with affluent, white students made her want to change the equation: According to a 2002 survey, 85 percent of yoga practitioners were white.

Creating Melanin Yoga Project was Davinas response and the nonprofit made yoga available to BIPOC communities, at school and in community centers.

She also started training instructors and offering courses to studios.

Amaris recalled taking Davina to her first yoga class, then watching as her sister became a teacher and started Melanin Yoga Project. Amaris, who was living in LA at the time, would sign up for Davinas classes whenever she visited Houston. She also took the Melanin Yoga Projects online teacher certification, with a final in-person session at the conclusion.

Davina started online well before the pandemic, Amaris said with a smile.

When Davina reached out in February 2020 to offer her sister a role in the growth of the organization, Amaris was unsure what she could contribute. But Davina convinced her that the seven years she spent on her churchs connection team, building community relations, provided just the right experience.

Its the same thing, Davina reminded her.

Amaris jumped on board. Ive been here ever since, she said.

Soon after, Davina broadened the focus of Melanin Yoga Project to include other types of movement and wellness in general.

Its important for us to create a space for everyone whether youre a yoga person or youve never even practiced yoga, she said. We can do all the things. We dont have to do just one.

In June 2021, the nonprofits name changed to Melanin Moves Project with a more expanded mission.

The expansion came from many realizations, Davina said. Yoga is not the only path to healing or liberation for melanated folks. We were missing important pillars, like social justice initiatives, nutrition and mental health awareness.

Her board approved the new vision.

Yoga is a niche market, Amaris said. Now were adding mental health, social justice and nutrition. You can see so many doors opening.

The nonprofit has been moving full steam ahead since its summer pivot.

Each week, Amaris said, theres a Monday brainstorming meeting. Then there are quarterly meetups with community partners.

She and Davina are always talking strategy.

On HoustonChronicle.com: Montrose Grace Place provides haven for LGBTQ youth experiencing homelessness

She likes to have a long vision, Amaris said. She wants to have a community center one day, where everyone can come from everywhere. And Im down for the journey.

Davina envisions a brick-and-mortar center in the future. And not just one, we could have pop-ups all around the U.S., she said. I know that I have to dream big.

In the meantime, she is launching Melanin Moves TV, which can be accessed from anywhere.

In 2018, she started the platform as Yoga with Davina. After the pandemic, and the expansion, she changed the channels name and focus. There are a number of live courses, as well as a video library.

We are back recording, Davina said. There will be cooking classes, talks and programs for kids as well.

The nonprofit is run completely by volunteers and needs more to move forward. Currently, Davina is focused on sharing the Melanin Movement Project with the community.

I want people to know about our offerings, she said. This exists in your city. And were here to stay. We have a desire to impact as many people as we can.

Amaris agreed. Were making wellness accessible and you dont have to do it alone, she said. Were creating a community. And this can go as far as we want it to.

We are so ready to just go, Davina added. Were making an imprint. It might be small, but its just the beginning.

Lindsay Peyton is a Houston-based freelance writer.

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How a wellness nonprofit for Houston's BIPOC community is making moves this week - Houston Chronicle

By now we should all know the common signs of COVIDcough, fever, fatigue, body aches, muscle aches and shortness of breath, among other symptoms. But in addition to the typical woes, some people experience unusual effects of the virus that aren't widely known about. Researchers are still learning about why strange symptoms happen to some people and not others. Eat This, Not That! Health talked to doctors who revealed odd signs of COVID they've seen and explained why symptoms vary so much. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Ali Jamehdor, DO Medical Director, Emergency Department at Dignity Health St. Mary's Medical Center, says, "Most of us know about the 'usual' sign and symptoms that come with COVID infections. Runny nose, cough, sore throat, headache, body ache and fever. But we have seen some symptoms that are associated with COVID-19that aren't usually associated with an upper respiratory viral infection. Remember in the beginning when we started to hear about people losing their sense of smell or taste? This seems to be mainly associated with the original COVID-19 virusless so with the Delta variantand as the Omicron variant has become the superior variantwe're not seeing it at all these days. While it's not that unusual to lose some sense of smell or taste with a regular cold because of congestion and other inflammatory processes that occur on the oral nasopharyngeal cavity, this loss of smell and or taste was occurring in patients with absolutely no other complaints. Some people would lose these senses for hours, some days and there are still cases that have not regained these important senses for over a year. There has not been any true medical explanation for this, there does not seem to be any remedies at this time but luckily this symptom seems to be losing its potency and we are seeing fewer and fewer of this complaint."

Dr. Michael Hirt, a Board Certified Nutrition from Harvard University and Board Certified in Internal Medicine and is with The Center for Integrative Medicine in Tarzana California says, "Without the other classic COVID symptoms occurring simultaneously, most people who get COVID diarrhea think they have a mild case of food poisoning or ate something that just didn't 'agree' with them. Viral shedding in the stool is so common with this virus that 'COVID hunting' public health officials often sample community wastewater to track the levels of the virus in cities, neighborhoods, and even college dorms."

RELATED: "Most People are Going to Get COVID," but You Can Cheat It. Here's How.

Dr. Teresa Bartlett, senior medical officer at Sedgwick explains, "The skin rashes are really an odd symptom we are seeing in some cases. Rashes on the body, head and even COVID toe that appears like bruising on the toes. Many people with the Omnicron variant are getting a really bad sore throat that was not the case with the prior variants. It appears people either have a minor stuffy nose and scratchy throat or they are really sick with headache, dizziness, cough, fever and severe fatigue."

RELATED: Dr. Fauci Identifies "Possible Cause" of Long COVID

Dr. Hadassah Kupfer, Audiologist and Hearing Aid Specialist says, "Tinnitus, or ringing in the ear, has been reported on occasion, either following Covid-19 infection or even the Covid-19 vaccination and boosters. We have seen multiple cases in our NYC audiology practice, where there has been high community spread of COVID infection, and COVID vaccination is highly prevalent and/or mandated across most work sectors. Tinnitus is usually a sign of damage to the inner ear- which ultimately builds up into a noticeable hearing loss. Although the direct link between COVID and tinnitus is still unknown, one possibility is attributed to the cytokine storm that occurs in COVID patients, which may attack the very delicate cochlea (inner ear). If this is correct, then patients with underlying risk factors for developing hearing loss (diabetes, heart conditions, prior noise exposure, prior diagnosis of hearing loss) will be more vulnerable to auditory symptoms from COVID, as this may speed up the pathological process. The delicate cochlea would also be more vulnerable in those with autoimmune conditions, since their body is more likely to attack itself."

RELATED: Signs You've Developed Diabetes Without Knowing It

According to Maryland based dentist Dr. Mansi Oza, "COVID virus binds to the cells inside the mouth. By entering through the blood and swallowing from the mouth, it spreads to the lower lobes of the lungs, gut and other parts of the body." As a result, Dr. Oza explains that the following symptoms can appear in the mouth.

RELATED: The #1 Cause of Heart Attack, Experts Find

"The symptoms people exhibit largely depend on their immune status and how their body responds to the virus," Dr. Bartlett states. "It also could depend on the variant you are exposed to and whether or not you have any immunity either through vaccines or prior infections to COVID 19. Your immune status directly correlates with how well you take care of yourself by eating a well-balanced diet, maintaining a regular exercise program and getting enough sleep."

RELATED: Supplements That Really Do Boost Immunity

Dr. Bartlett says, "The symptoms vary as does the actual contraction of the virus. I have seen cases of 2 people driving in a car for hours together without masks, when the next day one of them becomes sick with the virus and the other person does not get it. Keep in mind there are asymptomatic carriers out there who unknowingly could spread the virus. It is speculated that all this variation is dependent on age, underlying health conditions, blood type, race, social determinants of health, prior vaccinations you may have had in your lifetime, prior diseases you had and how much of the virus you were exposed to."

"Not really. While scientists continue to study all the various symptoms and implications, unless there is something that continues to bother you after you have "recovered" there is no need to be concerned. As always, talk to your doctor if you are worried about something," Dr. Bartlett states.

Follow the public health fundamentals and help end this pandemic, no matter where you liveget vaccinated or boosted ASAP; if you live in an area with low vaccination rates, wear an N95 face mask, don't travel, social distance, avoid large crowds, don't go indoors with people you're not sheltering with (especially in bars), practice good hand hygiene, and to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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Strange COVID Symptoms No One Talks About Eat This Not That - Eat This, Not That

ADHD doesnt only affect attention. Better considered an executive function and self-regulation deficit, ADHD affects the whole person the mental, emotional, physical, spiritual, and social self. It increases daily stress and chips away at a positive sense of self. It interferes with self-care and makes it hard to keep healthy habits.

This helps to explain why ADHD is linked to chronic stress, burnout, anxiety, mood disorder, sleep problems, substance use, and other conditions and issues. The reverse is also true: chronic stress and anxiety can worsen ADHD symptoms.

ADHD impacts the whole self, so is treatments must likewise target more than inattention and impulsivity. Integrative medicine is growing in popularity because its a treatment approach that addresses symptoms and promotes general health and wellness.

Integrative medicine considers the whole person and leverages all options holistic thinking, complementary therapies, and conventional treatments in devising a patients care plan.

Studies exploring the effectiveness of integrative approaches for ADHD specifically are limited. Moreover, the most common treatments for ADHD are the conventional medication and psychotherapy. The American Academy of Pediatrics (AAP) recommends treating ADHD in children and adolescents aged 6 to 18 with FDA-approved medications, plus parent training in behavior modification and behavioral classroom interventions. Research studies have found that stimulant medications are most effective, and combined medication and psychosocial treatment is the most beneficial treatment option for most adult patients with ADHD.

Still, just as ADHD affects many aspects of wellbeing, a variety of treatments and approaches can do the same.

[Get This Free Download: Natural ADHD Treatment Options]

As an integrative practitioner, my approach for treating patients with ADHD is this: If the ADHD symptoms are significantly impairing, I start with medication, and then phase in other strategies, often outside of conventional care. If the ADHD symptoms are mild to moderate, the non-medication and lifestyle approaches can be tried first.

Over time, as the other skills and strategies are employed, the need for medication can be re-evaluated and the dose reduced.

An example of an integrative medicine plan for ADHD may combine psychotherapy (a conventional strategy), stress-management skills (holistic thinking), and omega-3 fatty acids (a complementary supplement). All ADHD treatment decisions should be made in consultation and coordination with a licensed medical provider.

[Read: How Nutrition, Exercise & Sleep Curb ADHD]

Most of the following approaches address ADHDs secondary symptoms namely stress, anxiety, mood, low self-esteem, and emotional dysregulation. Treating these factors can help decrease the severity and impairment of ADHDs core symptoms.

Cognitive behavioral therapy (CBT) helps patients develop a greater understanding of their ADHD symptoms and teaches skills that help with executive dysfunction.

CBT aims to improve patients problem-solving and stress-management skills by setting realistic goals and teaching organizational and time-management skills to achieve them. This type of psychotherapy can also improve balanced thinking and communication skills by focusing on ones unique challenges (e.g., history of trauma or other comorbid mental health conditions).

Like CBT, coaching helps individuals meet their goals and develop skills to address ADHD-related barriers along the way.

Mindfulness a practice that includes meditation as well as awareness shifts in daily activities has been shown to improve both inattentive and hyperactive/impulsive symptoms, as well as selected measures of attention, emotion regulation, and executive functions1.

By analysis of automatic habits, the practice allows you to change them in the moment. For example, mindful awareness may help you realize that you are procrastinating, and help you tune in to the emotions that are driving the procrastination.

A facet of mindfulness, practicing self-compassion is particularly important for mental health. Offering yourself some validation and kindness This is hard. Im stressed. Im struggling will make a difference in how stress is experienced.

As you observe your reaction and create inner pause, you can ask: What can I do to help this situation? and find possibilities to do so. The answer may be I need to take a few deep breaths or I need to prioritize my tasks.

Sometimes one can reframe the situation or focus on the positive (e.g., gratitude) to see what is working versus what is not. By making such shifts in awareness and response, you can begin to self-regulate and enhance your resilience.

Seeing ADHD symptoms as neurobiologically driven ways of responding versus the idea that you are defective in some way fosters self-acceptance. The important thing is to see ADHD as a biological difference and condition that needs extra support or accommodation.

Regular sleep, adequate hydration, prioritized self-care, and avoidance of excessive alcohol and other substances can help manage ADHD symptoms. At the same time, the ability to keep up with these practices is often compromised by ADHD itself. It is best for patients and clinicians to identify and target the most problematic areas first.

Exercise has wide-ranging health benefits (physical, cognitive, and emotional) both acutely and when done regularly over time. In particular, aerobic exercise has been shown to improve executive functions, attention, and behavioral symptoms in ADHD2. Other types of mind-body movement, such as yoga or tai chi, can also be helpful for ADHD symptoms.

Stress and anxiety typically make breathing faster and shallower (i.e., chest breathing). Slower and deeper breathing (i.e., belly breathing) is the ideal. Breathing regulates the sympathetic-parasympathetic nervous system balance, so breathwork can counteract stress and change your body state.

Examples of breathing exercises:

Acupuncture, derived from Chinese medicine, aims to treat a variety of conditions by stimulating diverse points on the body (acupoints). This approach focuses on regulating the body organ system to lower inattention and hyperactivity. Some research supporting the use of acupuncture for ADHD is available from Asian countries3. But this approach to ADHD has not been studied widely in Western cultures.For general wellness, acupuncture is often used to treat pain and stress-related conditions. There is also some evidence supporting it as an adjunctive treatment for anxiety. I have found it helpful for those who struggle with chronic stress and pain.

Poor nutrition and lifestyle habits can increase the level of impairment from ADHD. While specific nutritional approaches for ADHD symptoms dont have strong research evidence, we do know that processed foods, refined grains, excessive sugar, and high fat worsen mental health.

Eat the foods that support health and mood. Foods like whole grains, fruits, vegetables, lean proteins, fish, and nuts has been shown to improve depressive symptoms4. Colorful fruit and vegetables (high in flavonoids and antioxidants) appear to protect against cognitive decline5, and may support modulation of neurotransmitters, such as dopamine6. Eating protein at each meal and low-glycemic foods (which dont spike blood sugar quickly) enhance steady blood glucose and cognitive function.

The gut-brain axis refers to the two-way link between these parts of the body (i.e. the emotional and cognitive centers of the brain with intestinal functions). Research tells us that the foods we eat affect the microbiome in the gut, which influences this connection7. Healthy gut flora, for example, can reduce anxiety and serum cortisol levels8. Prebiotic and probiotic foods, like kimchi and sauerkraut, can support gut health.

A variety of supplements and herbs have been studied for their use in treating ADHD. In using supplements, two paths can be taken:

The thinking in using a combination of supplements for ADHD is that multiple nutrients will be involved in the important processes in the brain, such as modulation of key neurotransmitters.Since ADHD symptoms exist on a spectrum from mild to severe, supplementation can be individualized and used with or without medications. When using supplements, practical considerations, like cost or the number of pills needed per day, should be considered.

There are many kinds of integrative providers, with different training backgrounds and attitudes about treating ADHD. A good integrative provider will understand conventional mental health and wont sell only one approach. They should be willing to work collaboratively with you and your other clinicians.

I recommend beginning your search for integrative providers with these national organizations.

Talk with the provider before making an appointment to understand their approach and to see if they are a good fit for your needs. Many of the providers found here have knowledge of integrative approaches, and are willing to collaborate with other integrative clinicians on a holistic treatment plan.

Keep in mind that medication is a very helpful tool to support the brain processing differences due to ADHD. It is important to collaborate with your doctor to find the most effective medication and dosage for you. There may be times when more medication is needed, and times when it can be decreased or eliminated. We know that the level of impairment that comes with ADHD can fluctuate over a lifespan. The change can happen because ones environment (school or job tasks) changes, if lifestyle habits are optimized, or if treatment tools are used successfully.

The whole-person approach looks at how ADHD affects all of ones health and lifestyle, and vice versa. It is important to start treatment gradually and to have support family, ADHD community, nutritionist, coach, or clinician along the way to better wellbeing.

SUPPORT ADDITUDEThank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

1 Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., Pataki, C., & Smalley, S. L. (2008). Mindfulness meditation training in adults and adolescents with ADHD: a feasibility study. Journal of attention disorders, 11(6), 737746. https://doi.org/10.1177/1087054707308502

2 Mehren, A., zyurt, J., Lam, A. P., Brandes, M., Mller, H., Thiel, C. M., & Philipsen, A. (2019). Acute Effects of Aerobic Exercise on Executive Function and Attention in Adult Patients With ADHD. Frontiers in psychiatry, 10, 132. https://doi.org/10.3389/fpsyt.2019.00132

3 Hong, S. S., & Cho, S. H. (2011). Acupuncture for attention deficit hyperactivity disorder (ADHD): study protocol for a randomised controlled trial. Trials, 12, 173. https://doi.org/10.1186/1745-6215-12-173

4 Ventriglio, A., Sancassiani, F., Contu, M. P., Latorre, M., Di Slavatore, M., Fornaro, M., & Bhugra, D. (2020). Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clinical practice and epidemiology in mental health : CP & EMH, 16(Suppl-1), 156164. https://doi.org/10.2174/1745017902016010156

5 Yeh, TS, Yuan, C., et. al. (July 28, 2021). Long-term dietary flavonoid intake and subjective cognitive decline in US Men and Women. Neurology, 97(10). https://doi.org/10.1212/WNL.0000000000012454

6 Meireles, M., Moura, E., Vieira-Coelho, M. A., Santos-Buelga, C., Gonzalez-Manzano, S., Dueas, M., Mateus, N., Faria, A., & Calhau, C. (2016). Flavonoids as dopaminergic neuromodulators. Molecular nutrition & food research, 60(3), 495501. https://doi.org/10.1002/mnfr.201500557

7 Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203209.

8 Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of stress, 7, 124136. https://doi.org/10.1016/j.ynstr.2017.03.001

9 Darling, K. A., Eggleston, M., Retallick-Brown, H., & Rucklidge, J. J. (2019). Mineral-Vitamin Treatment Associated with Remission in Attention-Deficit/Hyperactivity Disorder Symptoms and Related Problems: 1-Year Naturalistic Outcomes of a 10-Week Randomized Placebo-Controlled Trial. Journal of child and adolescent psychopharmacology, 29(9), 688704. https://doi.org/10.1089/cap.2019.0036

10 Johnstone JM, Hatsu I, Tost G, et al. Micronutrients for Attention-Deficit/Hyperactivity Disorder in Youths: A Placebo-Controlled Randomized Clinical Trial. Journal of the American Academy of Child and Adolescent Psychiatry. 2021 Jul. DOI: 10.1016/j.jaac.2021.07.005. PMID: 34303786.

11 Ghoreishy, S.M., Ebrahimi Mousavi, S., Asoudeh, F. et al. Zinc status in attention-deficit/hyperactivity disorder: a systematic review and meta-analysis of observational studies. Sci Rep 11, 14612 (2021).

12 Bener, A., Kamal, M., Bener, H., & Bhugra, D. (2014). Higher prevalence of iron deficiency as strong predictor of attention deficit hyperactivity disorder in children. Annals of medical and health sciences research, 4(Suppl 3), S291S297. https://doi.org/10.4103/2141-9248.141974

13 Effatpanah, M., Rezaei, M., Effatpanah, H., Effatpanah, Z., Varkaneh, H. K., Mousavi, S. M., Fatahi, S., Rinaldi, G., & Hashemi, R. (2019). Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry research, 274, 228234. https://doi.org/10.1016/j.psychres.2019.02.043

14 Derbyshire E. (2017). Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD?. Journal of lipids, 2017, 6285218. https://doi.org/10.1155/2017/6285218

15 Dimpfel, W., Schombert, L., Keplinger-Dimpfel, I. K., & Panossian, A. (2020). Effects of an Adaptogenic Extract on Electrical Activity of the Brain in Elderly Subjects with Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled, Two-Armed Cross-Over Study. Pharmaceuticals (Basel, Switzerland), 13(3), 45. https://doi.org/10.3390/ph13030045

16 Akhondzadeh, S. et.al. (2005). Passiflora incarnata in the treatment of attention-deficit hyperactivity disorder in children and adolescents. Therapy 2(4);609-614. 10.1586/14750708.2.4.609

17 Lee, S. H., Park, W. S., & Lim, M. H. (2011). Clinical effects of korean red ginseng on attention deficit hyperactivity disorder in children: an observational study. Journal of ginseng research, 35(2), 226234. https://doi.org/10.5142/jgr.2011.35.2.226

18 Shakibaei, Fereshteh, et al. Ginkgo Biloba in the Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. A Randomized, Placebo-Controlled, Trial. Complementary Therapies in Clinical Practice, vol. 21, no. 2, Apr. 2015, pp. 6167., doi:10.1016/j.ctcp.2015.04.001.

19 Trebatick, J., Kopasov, S., Hradecn, Z., Cinovsk, K., Skodcek, I., Suba, J., Muchov, J., Zitnanov, I., Waczulkov, I., Rohdewald, P., & Durackov, Z. (2006). Treatment of ADHD with French maritime pine bark extract, Pycnogenol. European child & adolescent psychiatry, 15(6), 329335. https://doi.org/10.1007/s00787-006-0538-3

20 Dave, U. P., Dingankar, S. R., Saxena, V. S., Joseph, J. A., Bethapudi, B., Agarwal, A., & Kudiganti, V. (2014). An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Advances in mind-body medicine, 28(2), 1015.

21 Katz, M., Levine, A. A., Kol-Degani, H., & Kav-Venaki, L. (2010). A compound herbal preparation (CHP) in the treatment of children with ADHD: a randomized controlled trial. Journal of attention disorders, 14(3), 281291. https://doi.org/10.1177/1087054709356388

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What Is Integrative Medicine for ADHD? A Holistic Health & Wellness Guide - ADDitude

Morning exercise has very different effects on metabolism than the same workout later in the day, according to an ambitious new animal study of exercise timing. The study, which involved healthy lab mice jogging on tiny treadmills, mapped hundreds of disparities in the numbers and activities of molecules and genes throughout the rodents bodies, depending on whether they ran first thing in the morning or deeper in the evening.

Many of these changes related to fat burning and other aspects of the animals metabolisms. Over time, such changes could substantially influence their disease risks and well-being. And though the study featured rodents, its findings likely have relevance for any of us who wonder if it is better to work out before work, or if we might get as much or more health benefit from after-hours exercise.

As anyone with a body knows, our internal operations and those of almost all living creatures follow a well-orchestrated and pervasive 24-hour circadian rhythm. Recent studies in animals and people show that almost every cell in our bodies contains a version of a molecular clock that coordinates with a broader, full-body timing system to direct most biological operations. Thanks to these internal clocks, our body temperature, blood sugar, blood pressure, hunger, heart rate, hormone levels, sleepiness, cell division, energy expenditure and many other processes surge and slow in repeated patterns throughout the day.

These internal rhythms, while predictable, are also malleable. Our internal clocks can recalibrate themselves, research shows, based on complex cues from inside and outside of us. In particular, they respond to light and dark but are likewise affected by our sleep habits and when we eat.

Recent research suggests that the time of day that we exercise also tunes our internal clocks. In past studies in mice, running at different hours affected the animals body temperatures, cardiac function and energy expenditure throughout the day and altered the activity of genes related to circadian rhythm and aging.

Results in people have been inconsistent, though. In a small 2019 study of men who joined an exercise program to lose weight, for instance, those who worked out in the morning shed more pounds than those exercising later in the day, even though everyone completed the same exercise routine. But in a 2020 study, men at high risk for Type 2 diabetes who began exercising three times a week developed better insulin sensitivity and blood-sugar control if they worked out in the afternoon than in the morning. Those results echoed similar findings from 2019, in which men with Type 2 diabetes who worked out intensely first thing in the morning showed unexpected and undesirable spikes in their blood-sugar levels following the exercise, while the same workouts in the afternoon improved their blood-sugar control.

Few of these studies ventured deep beneath the surface, though, to look into the molecular changes driving the health and circadian outcomes, which might help to explain some of the discrepancies from one study to the next. Those experiments that did examine exercises effects on a microscopic level, usually in mice, tended to concentrate on a single tissue, such as blood or muscle. But scientists who study physical activity, metabolism and chronobiology suspected the impacts of exercise timing would extend to many other parts of the body and involve intricate interplay between multiple cells and organs.

So, for the new study, published this month as the cover article in Cell Metabolism, an international consortium of researchers decided to try quantifying almost every molecular change related to metabolism that occurs during exercise at different times of day. Using healthy, male mice, they had some jog moderately on wheels for an hour early in the day and others run the same amount in the evening. An additional group of mice sat on locked wheels for an hour during these same times and served as a sedentary control group.

Beginning about an hour after the workouts, researchers took repeated samples from each animals muscle, liver, heart, hypothalamus, white fat, brown fat and blood and used sophisticated machinery to identify and enumerate almost every molecule in those tissues related to energy usage. They also checked markers of activity from genes related to metabolism. Then they tabulated totals between the tissues and between the groups of mice.

Interesting patterns emerged. Since mice are nocturnal, they wake and grow active in the evening and prepare to sleep in the morning, a schedule opposite of ours (unless we are vampires or teenagers). When the mice jogged at the start of their active time equivalent to morning for us the researchers counted hundreds of molecules that increased or dropped in number after the exercise, and that differed from levels seen in mice running closer to their bedtimes or not exercising at all.

Furthermore, some of these changes occurred almost identically in different parts of the body, suggesting to the researchers that various organs and tissues were, in effect, communicating with one another. The rodents muscles and livers, for instance, shared many molecular changes when the animals ran in their morning, but fewer when they jogged soon before bed.

It was quite remarkable to see how extensively exercise timing affected the levels and activities of so many molecules throughout the animals bodies, said Juleen Zierath, a professor of clinical integrative physiology at the Karolinska Institute in Stockholm, Sweden, and executive director of the Novo Nordisk Foundation Center for Basic Metabolic Research at the University of Copenhagen, who oversaw the new study.

Overall, the differences in molecular profiles between morning workouts (in mouse terms) and those later in their days tended to signal greater reliance on fat than blood sugar to fuel the early exercise. The opposite occurred when the mice ran in their evening. If those patterns held true in people, it might suggest morning exercise contributes more to fat loss, whereas late-day workouts might be better for blood-sugar control.

But mice are not people, and we do not know yet if the molecular patterns hold true in us. The studys researchers are working on a comparable experiment involving people, Dr. Zierath said.

This study was also limited in scope, examining a single session of moderate aerobic exercise in male mice. It does not show how other kinds of exercise in the morning or evening affect the inner workings of mice or people. Nor does it tell us if what we eat or the time of day we eat, and whether chronotypes whether we tend to be morning or evening people play into these effects, or if being female matters.

But even with its limitations, this is a very important study, said Dr. Lisa Chow, a professor of medicine and endocrinology at the University of Minnesota, who was not involved in this research. It underscores the potency of exercise at any time of day.

It also suggests that, as additional studies build on this ones results, we may become better able to time our workouts to achieve specific health goals. Follow-up studies likely will tell us, for instance, if an evening bike ride or run might stave off diabetes more effectively than a morning brisk walk or swim.

But for now, Dr. Chow said, the best time for people to exercise would be whenever they can get a chance to exercise.

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When Is the Best Time to Exercise? - The New York Times