Blog - AFPA

6 Healthy Herbs and Spices and How to Use Them

Maddy — Tue, 17 Oct 2023 11:00:00 +0000

Fruits, vegetables, grains, legumes, and meats can taste wildly different depending on where in the world they’ve been prepared. If you’ve ever tried collard greens from both Brazil and the south of the United States, you know that they taste very different.

What’s the main difference between collard greens from each of these regions?

The secret to the difference in taste isn’t in the food itself but rather in how it is prepared and seasoned.

Needless to say, herbs and spices are powerful ingredients that can transform a bland dish into something extraordinary.

Herbs and spices are a wonderful way to make just about any food ignite the senses. They also add countless healthy phytochemicals, including antioxidants, to any meal.

Phytochemicals are plant-based chemicals that are biologically active and interact with the human body to produce health-promoting outcomes.

You may have heard of certain herbs and spices that help to support your health, but you are unsure what foods they are found in or, if you like to get creative, how to use them in the kitchen.

As a Certified Holistic Nutritionist, you have the opportunity to talk to clients about diet and nutrition. Clients may ask to be educated about certain herbs or spices or given tips on how they can creatively use them in the kitchen, or they may be curious about how particular herbs and spices may support their health.

This article describes the health properties of six herbs and spices and then lists several dishes where they are commonly found. For those who like experimenting in the kitchen, we also suggest several types of dishes that go well with each of them.

Turmeric

Turmeric is known as “the Golden Spice,” thanks to its bright yellow-orange color. In addition to being a central spice in numerous Asian dishes, turmeric is an adaptogen that has been used as a medicine in Ayurveda for at least 4000 years, thanks to its pharmacological and biological activity. Today, turmeric continues to be used as an herbal medicine for rheumatoid arthritis, chronic anterior uveitis, conjunctivitis, skin cancer, smallpox, chicken pox, wound healing, urinary tract infections, liver ailments, digestive disorders, abdominal pain, colic, and several other conditions.

Needless to say, turmeric is very high in phenolic compound activity. Curcuminoids are found to be natural antioxidants. Other natural compounds in turmeric that support health are curcumin and volatile oil, which, together, have been found to have antibacterial, antiviral, anti-inflammatory, antitumor, antioxidant, antiseptic, cardioprotective, hepatoprotective, nephroprotective, radioprotective, and digestive activities.

Learn How to Become a Certified Holistic Nutritionist in Less Than 6 Months

Global Dishes that Use Turmeric

Many dishes that have turmeric originated in Southeast Asia. These include:

Masala Dosa from India
Onion Bhaji from India
Pastilla from Morocco
Samosa from India
Tajine Maadnous from Tunisia
Tohu Thoke from Burma
Amba from Iraq and the Middle East

Some Ways to Integrate Turmeric into Your Dishes Include:

In smoothies with ginger and the fruit of your choice
In curries and chilis
To season meats and vegetables
As a flavor-booster in soups

Note that curry powder contains turmeric, so if the taste of pure turmeric is too bitter for you, try using curry powder instead.

Ginger

Ginger is an aromatic root that has been used as a tonic root In India and China for over 5000 years. It was desired by the Roman Empire over 2000 years ago due to its medicinal properties, which made it an important article of trade in those times.

Researchers have identified several bioactive compounds in ginger, including several forms of gingerol, paradol, shogaol, and gingernone, among others. Together, these components have been credited with ginger’s antioxidant, anti-inflammatory agent, anti-nausea compound, and anticancer agent, as well as the protective effect of ginger against other disease conditions. To this day, ginger is used for the treatment of numerous ailments, such as colds, nausea, arthritis, migraines, and hypertension.

Global Dishes that Use Ginger

Ginger chicken from Indonesia
Ginger juice from West Africa
Ginger chicken from China
Pickled ginger from Japan
Jujube ginger tea from Korea
Braised belfish from Korea
Gingerbread cookies from England

Some Ways to Integrate Ginger into Your Dishes Include:

Boiled in water to make ginger tea
In sauces, glazes, and marinades
In homemade versions of noodle bowls and stir fry
In warm and cold soups

Lemongrass

Lemongrass is an herb that looks very much like long grass or reeds and originates from tropical climates. It thrives in heat and, if you choose to grow some at home, should be moved indoors or into a greenhouse when the weather gets colder. While it has many beneficial compounds, it is best known for controlling pathogens and for increasing herbal resistance to pathogenic diseases.

While it is commonly prepared as a tea or tonic for medicinal purposes, its rich aroma makes it a popular ingredient in nonalcoholic beverages, baked foods, and baked goods.

Lemongrass is high in citral monoterpenes and myrcene, both of which have antibacterial, antifungal, anti-inflammatory, hypolipidemic, anticarcinogenic, and antioxidant properties.

Global Dishes that Use Lemongrass

Some global dishes that contain lemongrass include:

Beef rendang from Indonesia
Tom yum soup from Thailand
Curry paste from Southeast Asia
Ginger and lemongrass iced tea from Sierra Leone
Coconut shrimp soup from Cambodia

Some Ways to Integrate Lemongrass into Your Dishes Include:

Salad dressings
Marinades
Boiled to make tea
Curries
Soups
Stews

Cinnamon

Cinnamon might be a staple spice for you; it is one of the most commonly used spices in sweets around the world. It is aromatic and is often described as warm, sweet, and spicy. Cinnamon comes from the inner part of the bark of the cinnamon tree. It is native to Sri Lanka, and it was once more valuable than gold.

Researchers have found that the species of cinnamon differ slightly in their flavonoid content and antioxidant capacity.

Some of the most beneficial phenolic compounds of cinnamon include cinnamic acid, sinapic acid, p-coumaric acid, vanillin, and caffeic acid. Cinnamon and its components have high anti-inflammatory, antitumor, and anti-Alzheimer activity. It also helps the body regulate blood glucose spikes, which has led researchers to identify cinnamon as an anti-diabetic spice.

Global Dishes that Use Cinnamon

Mole from Mexico
Atole from Guatemala
Khichdi from South Asia
Pastitsio from Greece
Cincinnati chili from Ohio
Harira from Morocco
Kai palo from Thailand
Kanelglas from Sweden

Some Ways to Integrate Cinnamon into Your Dishes Include:

Oatmeal or over cereal
Smoothies
Teas and coffee
Chilis and fall and winter soups
Baked goods

Cayenne Pepper

Cayenne pepper is native to North and South America, and archeologists found evidence of its use as far back as 8000 years ago. It was likely used to spice up Indigenous diets based on tubers, maize, and beans, but there is evidence of its medicinal and ritualistic uses as well. Mayans, for example, used peppers, like cayenne, to treat asthma, coughs, and sore throats, and Aztecs took advantage of the anesthetic effect of chilis to relieve toothaches.

It has a high antioxidant capacity and overall phenolic compound content. It is also high in flavanols, proanthocyanins, and polyphenols, the combination of which gives way to cayenne pepper’s ability to help defend cells against antioxidative damage and inflammation.

Global Dishes that Use Cayenne Pepper

Enchiladas from Mexico
Hot chocolate from Mexico
Various curries from India
Chili crab from Singapore
Hot chili oil from China
Koshari from Egypt

Some Ways to Integrate Cayenne into Your Dishes Include:

Vegetable and meat marinades
Spicy sauces
Hot dips
Bean mixtures
Added to breadcrumb or panko mixtures for breaded dishes
Vegetable soups

Peppermint

Peppermint has been in use for at least 3000 years , primarily as a remedy for indigestion. It was first cultivated, however, in England in the late 17th century. Today, peppermint is one of the most widely consumed herbal teas to help promote digestion and relieve gastrointestinal discomfort or simply for the taste.

In the essential oil form, it has been long used as a traditional medicine. Some of the phenolic constituents and volatile components of peppermint leaves include rosmarinic acid, eriocitrin, luteolin, and hesperin menthol and methone. Researchers have found that peppermint has important antimicrobial and antiviral activities, in addition to strong antioxidant, antitumor and antiallergenic properties.

Global Dishes that Use Peppermint

Pho with mint, from Vietnam
Chicken stir-fry from Thailand
Pesto from Italy
Quinoa salad from the Middle East
Mint Chutney from India
Roast lamb with mint jelly from the UK
Red snapper in red pepper mint sauce from Egypt
Peppermint candy from Europe

Some Ways to Integrate Peppermint into Your Dishes Include:

Spooned into yogurt
Baked goods
Tea made with fresh or dried leaves
As a topping for dessert
With fruit, especially blueberries, mangoes, and watermelon
As an addition to lemonade or lemon water
In pesto sauce
To make peppermint ice cream
In salad dressings

Main Takeaways

There are nearly endless herbs and spices that humans have been using as medicine and in cuisine simultaneously for thousands of years. Herbs and spices add flavor to sweet and savory foods while also contributing powerful polyphenols, flavonoids, and antioxidant compounds to our dishes.

Regardless of the intrigue the health properties of these herbs and spices cause, they are rarely enjoyable when consumed alone unless they are prepared as tea. They do, however, add wonderful flavors to the foods we eat.

In this article, we highlighted six herbs and spices with powerful health properties and several ideas on how to integrate them into your regular meals.

We encourage you to use this list as only a starting point, either for yourself or with your nutrition clients. The list of health-promoting herbs and spices is nearly endless, and the more you get accustomed to integrating them into your daily meals, the better!

References:

The post 6 Healthy Herbs and Spices and How to Use Them appeared first on AFPA.

Want to Earn Your Sports Nutrition Certification Online? Here’s What to Know

Melissa Lopez — Tue, 10 Oct 2023 11:30:00 +0000

Are you interested in working with athletes to optimize their performance using food and nutrition? If so, consider becoming a sports nutritionist. Getting a sports nutritionist certification will give you the education and credibility to start working with professional athletes, school athletes, and fitness enthusiasts to help them identify and reach their goals.

What Does a Sports Nutritionist Do?

Is pursuing a sports nutritionist certification the right step forward for you?

That ultimately comes down to how you feel about what a certified sports nutritionist does.

Sports nutritionists are fitness professionals who work with athletes and exercise enthusiasts to develop nutrition programs to suit their needs and help them achieve their goals. This includes, but is not limited to:

Helping clients understand the recommended macronutrient (i.e., protein, carbohydrate, and fat) and micronutrient (i.e., vitamins and minerals) intake for athletes based on current research.
Presenting clients with a balanced nutritional strategy that will guide them in meal planning and achieving their goals—be it to improve overall health, optimize sports performance, lose weight, or improve body composition.
Assisting clients in understanding the importance of meal and nutrient timing for optimal sports performance.
Educating clients on the pros and cons of performance enhancers and various supplement strategies, so they can make informed decisions on what they use to boost athletic performance.

Are you excited by the prospect of all of that? Then pursuing a sports nutrition course may be right for you.

Learn How to Become a Sports Nutritionist Online in Less Than 6 Months

Are Sports Nutritionists in Demand?

When making a career choice, how fulfilling you’ll find it is just one deciding factor. You’ll also need to think about financial aspects.

What would becoming a sports nutrition specialist mean to your bank account, your way of life, and your family? Would you have to make major lifestyle changes? To answer that, let’s look at three things:

The overall growth of the sports nutrition industry: According to a market analysis report by Grand View Research, the global sports nutrition market size was valued at US$42.9 billion in 2022 and is expected to expand at a compound annual growth rate (CAGR) of 7.4% from 2023 to 2030. This suggests that the demand for fitness professionals knowledgeable in sports nutrition will increase as well.
The employment statistics for sports nutritionists: According to the U.S. Bureau of Labor Statistics, the employment of nutritionists is projected to grow 7% (roughly as fast as the average for all occupations) from 2021 to 2031. A sports nutritionist’s annual salary in the United States can vary quite a bit, from $51,392 to $62,040, with an average of $56,460.
Your monthly expenses and retirement needs: Market and employment trends show that there is—and will continue to be—a strong, healthy demand for fitness professionals adept in nutrition coaching. While that’s good news, you’ll still need to take a careful look at your current financial standing. For example, what are your monthly expenses? Do you foresee any problems staying on track with your retirement goals when earning the income of a sports nutrition specialist?

There’s No Limit to Your Earning Potential as a Nutrition Coach

A quick disclaimer: the average annual salary of $56,460 is just that—an average. If it’s not enough to cover your living expenses, take comfort in the fact that your earning potential is likely to increase significantly when you:

Gain more experience in nutrition coaching.
Pick a specialty within sports nutrition (e.g., rehabilitation nutrition for injury recovery in pro athletes).
Commit to continuous professional development (e.g., keeping up-to-date with the latest developments in the industry through continuing education units and other related coursework, like a personal trainer certification).

Where Do Certified Sports Nutritionists Work?

Find employment at various facilities: Examples include gyms, fitness clubs, private studios, cruise ships, athletic training centers, universities, and corporations. The pros and cons of this may include the following:

Pros: In most cases, you will not have to worry about fluctuating income. If you’re employed as a full-time sports nutritionist, you’ll enjoy the typical “employee perks”, like paid vacations, sick days, health and life insurance, social security, and more.
Cons: You don’t necessarily get the final say on the type of services you do and don’t provide. You also don’t get to choose your clients.

Start your own business: Many sports nutrition coaches take an entrepreneurial approach to their new careers. You could choose to work one-on-one with fitness enthusiasts or athletes on their nutrition plans. Or, you could partner with other fitness professionals, host events or workshops, or build your nutrition consulting business online. There are endless opportunities to keep expanding your revenue sources and business offerings. Of course, this approach also has pros and cons:

Pros: You have the flexibility to decide where and when you work. You also have the final say on the services you do and don’t provide.
Cons: You’ll need to work to find your own clients. Working for yourself will also mean you might not receive a steady paycheck.

Ultimately, which path you take comes down to your preferences. But before you can begin your life as a sports nutritionist, you’ll need to gain the necessary knowledge on nutrition coaching.

How to Become a Sports Nutritionist

There are a couple ways you could become a sports nutritionist.

#1: Get a Degree in Nutrition and Dietetics

What’s the difference between a sports nutritionist and a sports dietician?

There are many, but the main one is that depending on the state in which you practice, you can call yourself a sports nutritionist without any formal nutritional education, training, licensing, or certification, but it’s illegal to call yourself a dietitian without proper credentials.

To earn the title “Registered Dietitian (RD)”, an individual must:

Complete a bachelor’s degree in nutrition education
Log 1,200 hours in an ACEND-accredited internship
Meet several licensing requirements

This rigorous process qualifies sports dietitians to offer medical nutritional therapy (MNT) to all demographics, including athletes and fitness enthusiasts.

MNT is an evidence-based, individualized nutrition process to help treat certain clinical conditions (e.g., disordered eating and osteoporosis) and chronic diseases (e.g., obesity).

So, back to how you can become a sports dietitian.

First, you must do everything required to become a registered dietitian. That means earning a bachelor’s degree in nutrition, completing a dietetic internship, and taking the RD exam.

Then, once you’ve been a registered dietitian for a minimum of two years, you can apply to become a certified sports dietitian from the Commission on Dietetic Registration (CDR).

To become board-certified in sports dietetics, you must pass an exam covering various sports nutrition-related topics.

#2: Complete a Sports Nutritionist Certification Program

You can think of a sports nutritionist certification program—which can be held online, in-person, or in a hybrid manner—as somewhere between the average unregulated sports nutrition course and the extensive sports dietitian route.

A certification provides evidence of your experience, knowledge, and skills to potential employers and clients without costing you as much time or money when compared to a bachelor’s or master’s degree in nutrition.

Is a Sports Nutrition Certification Worth It?

When considering a sports nutrition certification program, you may find asking yourself the following questions helpful:

Will I enjoy the day-to-day life of a sports nutritionist?
How passionate am I about helping fitness enthusiasts and athletes achieve optimal performance through nutritional strategies?
Am I willing to go through the sports dietitian route?
Do I have the financial means to pay for the certification program?
Does my schedule allow me to study?
Can I cope without stable income for a few months as I establish myself as a certified sports nutritionist?

How to Choose the Best Sports Nutritionist Program for You

Not all sports nutritionist certification programs are created equal. To choose the best program for you, consider:

Curriculum: Is it comprehensive? Consider your target client: will they be fitness enthusiasts or pro athletes? How old are they (e.g., youths or seniors)? What issues do they need the most help with (e.g., improvement in athletic performance, weight management, injury rehabilitation)? Check out the course preview of your selected certification program. It should equip you with the expertise and knowledge to provide nutrition coaching to your target client.
Teaching methodology and style: How will the course materials be delivered? Ideally, the delivery format of your certification program should align with your learning preference. For example, if you learn best through self-study and hands-on experience, nutrition certification programs that provide “follow-along” worksheets filled with practice questions are a good idea.
Certification procedures: How are the lessons conducted? Online, in-person, or a hybrid of both? What is the process for class participation, homework, and exams?
Time availability: What does your schedule look like? Would you be able to carve out fixed times to attend live classes regularly, or would self-study and working through the materials at your own pace be a better fit?
Payment options: Beyond looking at a certification program’s overall cost, you may wish to check if the organization offers flexible payment options.

About AFPA’s Sports Nutrition Certification Program

AFPA’s Sports Nutrition Certification is an online certification program that you can complete at your own pace in less than 6 months.

Science-backed and up-to-date: Every AFPA program is developed by trusted, knowledgeable professionals with subject matter expertise to ensure the most accurate, up-to-date education available.
Wallet-friendly investment: Our certification costs significantly less than comparable certification and degree programs. Sweeter still, you can break up your payments over a 3-, 6-, or 12-month period with as low as 0% APR financing.
Flexible, self-paced study schedules: Once enrolled in the program, you will get instant digital access to all your course materials. Move through the program on your own time, at your own pace, from anywhere in the world.

And, that’s just the tip of the iceberg. There are many other reasons you should choose our Sports Nutrition Certification. If you’re interested, check them out here.

Start Your Online Sports Nutrition Certification Program Today

Get Your Free Program Guide

References

The post Want to Earn Your Sports Nutrition Certification Online? Here’s What to Know appeared first on AFPA.

Guide to Nootropics & Adaptogens: Differences & Similarities

Melissa Lopez — Tue, 12 Sep 2023 09:30:00 +0000

In our quest for optimal health and peak performance, we often turn to nature for solutions. Among the myriad of options, two categories of natural substances in particular have gained traction in the wellness world: nootropics and adaptogens. While these terms may sound esoteric, they represent classes of substances that can enhance cognitive function and help the body adapt to stress.

However, with the wide variety of options available, it can be difficult to navigate these fields and understand what nootropics and adaptogens really are, how they differ, and how they might complement each other. Additionally, as is the case with any health intervention, it’s crucial to select the right botanical based on your individual needs, health status, and lifestyle, and in consultation with healthcare professionals.

In this quick guide, we delve into the worlds of nootropics and adaptogens, exploring their differences and similarities. We will also provide practical advice on selecting the right botanical for your unique needs. Whether you are a health and wellness coach or AFPA-Certified Holistic Nutritionist working with clients, a student in the field, or an individual interested in optimizing your health, this guide will provide valuable insights to help you stay informed about the use of nootropics and adaptogens.

Learn How to Become a Certified Holistic Nutritionist in Less Than 6 Months

What Are Nootropics?

Nootropics, also known as “smart drugs” or “cognitive enhancers”, are natural or synthetic substances that can enhance cognitive functions, including memory, creativity, motivation, and executive functions such as attention and cognitive control. These substances have gained notable popularity over the years due to their potential to optimize human cognitive capabilities beyond one’s natural capacity.

The term “nootropic” was first coined by Corneliu E. Giurgea, a Romanian psychologist and chemist, in 1972. According to Giurgea, for a substance to be considered a nootropic, it must meet five specific criteria: enhance learning and memory, increase the resistance of learned behaviors/memories to conditions that tend to disrupt them, protect the brain against physical or chemical injuries, increase the efficacy of tonic cortical/subcortical control mechanisms, lack typical pharmacology of psychotropic drugs, and have few side effects plus extremely low toxicity.

Nootropics can be broadly classified into three categories: dietary supplements, synthetic compounds, and prescription drugs. Dietary supplements include substances like caffeine, L-theanine, and omega-3 fatty acids; synthetic compounds include substances like racetams and modafinil; prescription drugs include substances like Adderall and Ritalin, which are usually prescribed for conditions such as ADHD. It’s crucial to note that the efficacy of nootropics can vary greatly depending on several factors, including the specific substance used, dosage, duration of use, and the individual’s unique physiology.

While nootropics may hold the potential to enhance cognitive functions, the use of such substances should be approached with caution. Despite their increasing popularity, rigorous scientific studies on the long-term effects of most nootropics are still limited. Therefore, their safety profile is not entirely clear.

What Are Adaptogens?

Adaptogens are a unique class of plants and herbs that are believed to help the body resist different types of stressors, be they physical, chemical, or biological. The concept originates from traditional herbal medicine and has roots in Ayurvedic and Chinese medicine systems.

The term “adaptogen” was first introduced by Russian toxicologist N.V. Lazarev in 1947, who defined these substances as agents that increase the “state of non-specific resistance” to stress. Adaptogens work by modulating our body’s stress response system, the hypothalamic-pituitary-adrenal (HPA) axis, and the sympathoadrenal system (SAS). They balance the body’s physiological processes, helping it return to homeostasis after being disturbed by stress.

Examples of adaptogens include ashwagandha, Rhodiola rosea, ginseng, and holy basil, among others. These plants are known for their calming, energizing, and immune-boosting properties. It’s crucial to note that not all herbs or plants are adaptogens. To be categorized as an adaptogen, an herb must be non-toxic, produce a non-specific response in the body that increases resistance to a broad spectrum of harmful factors (stressors), and help to balance physiological functions.

Research has shown that adaptogens can have several beneficial effects, including combating fatigue, enhancing mental performance, easing depression and anxiety, and helping to prevent or reduce stress-induced disorders and diseases. However, while the evidence is promising, more research is needed to fully understand the exact mechanisms of how adaptogens work in the body and to confirm their long-term effects and safety.

Nootropics vs. Adaptogens: Differences and Similarities

How Nootropics Are Different from Adaptogens

While nootropics and adaptogens both impact the body’s physiology and can offer potential benefits to our health and wellbeing, they differ significantly in their primary functions and mechanisms of action.

Primary Functions: Nootropics primarily aim to enhance cognitive abilities such as memory, focus, creativity, and motivation. Adaptogens, on the other hand, primarily work to increase the body’s resistance to stress and promote balance in the body’s physiological systems.
Mechanisms of Action: The mechanisms of action of nootropics and adaptogens are different. Nootropics may work by altering the availability of the brain’s supply of neurochemicals (neurotransmitters, enzymes, and hormones), by improving the brain’s oxygen supply, or by stimulating nerve growth. Adaptogens, in contrast, exert a stress-protective effect by regulating the body’s stress response systems, the HPA axis and SAS, to maintain homeostasis.
Scope of Effect: Nootropics are typically used for their acute effects on cognitive enhancement. Their benefits are usually felt shortly after consumption and can vary depending on the specific substance used and the individual’s unique physiology. Adaptogens, on the other hand, are known for their long-term benefits and are generally used over extended periods to build resilience to stress, improve energy, and support overall well-being.
Specificity of Effect: Many nootropics have targeted and specific effects on cognitive function. For instance, some may enhance memory, while others may improve focus or creativity. In contrast, adaptogens have a non-specific effect, meaning they work broadly to increase the body’s resistance to a range of stressors and promote overall balance in the body.

How Nootropics Are Similar to Adaptogens

While nootropics and adaptogens have different primary functions and mechanisms of action, there are several areas in which they share similarities.

Aim to Improve Human Performance: Both nootropics and adaptogens are used with the primary goal of improving human performance. Nootropics aim to enhance cognitive functions, while adaptogens focus on bolstering the body’s resistance to various stressors. However, the end goal is the same: to optimize human health and performance.
Influence on Neurochemical Processes: Both nootropics and adaptogens can influence neurochemical processes in the brain. Nootropics often function by altering the availability of neurochemicals, including neurotransmitters, enzymes, and hormones, and by improving the brain’s oxygen supply. Adaptogens can also influence neurochemical activity as part of their stress-protective effect, including influencing the production of stress hormones.
Use of Natural and Synthetic Substances: Both nootropics and adaptogens can be derived from natural or synthetic substances. For instance, nootropics can include natural substances like caffeine or L-theanine, as well as synthetic substances like modafinil. Similarly, adaptogens primarily comprise natural herbs and plants like ashwagandha and Rhodiola rosea, but there are also synthesized versions.
Safety and Efficacy Considerations: For both nootropics and adaptogens, safety and efficacy can vary greatly, depending on the specific substance used and the individual’s unique physiology. Further, both nootropics and adaptogens require more scientific study to fully understand their long-term effects, optimal dosages, and potential side effects or contraindications.

Which Botanicals Are Both Nootropics and Adaptogens?

Several botanicals exhibit both nootropic and adaptogenic properties due to their complex phytochemical compositions and multifaceted actions on human physiology. Below are five of the most well-known botanical that are both nootropics and adaptogens.

Ashwagandha (Withania somnifera): Ashwagandha is a renowned adaptogen traditionally used in Ayurvedic medicine to help the body resist physical and mental stressors. In addition to these adaptogenic properties, ashwagandha has also shown promise as a nootropic, with studies suggesting that it can enhance memory, improve reaction time, and increase cognitive capacity.
Rhodiola rosea: Known for its adaptogenic effects, Rhodiola rosea can help the body adapt to and resist various stressors. It also exhibits nootropic properties, as it can enhance cognitive function and reduce mental fatigue. Research suggests that Rhodiola rosea can improve performance on work-related tasks during periods of fatigue and stress.
Bacopa monnieri: Bacopa monnieri, a staple herb in Ayurveda, is known for its cognitive-enhancing effects. It exhibits nootropic properties, such as improving memory and cognitive function, especially in older adults. Furthermore, Bacopa monnieri is also considered an adaptogen because it helps the body adapt to stress and protects the brain from the damaging effects of stress.
Ginseng (Panax ginseng): Ginseng is one of the most well-known adaptogens, used to increase the body’s resistance to stress. It also exhibits nootropic properties, enhancing memory and cognitive performance in some studies.
Lion’s Mane (Hericium erinaceus): Lion’s mane is a mushroom used in traditional Chinese medicine with nootropic properties, including the enhancement of cognitive function and nerve growth factor (NGF) production. While not commonly referred to as an adaptogen, lion’s mane has shown potential in modulating the body’s stress response, suggesting possible adaptogenic activity.

Selecting the Right Botanical: Nootropics and Adaptogens

Choosing the right botanical, whether it’s a nootropic or adaptogen, depends on your individual needs, lifestyle, and overall health. Here are some factors to consider when selecting the right botanical:

Personal Goals: Your health goals can guide your choice. If you are seeking cognitive enhancement, such as better memory or increased focus, you may want to consider nootropics like Bacopa monnieri or Panax ginseng. If you aim to increase your body’s resistance to stress and promote overall balance, adaptogens such as Rhodiola rosea or ashwagandha could be helpful.
Health Status: Your overall health status plays a critical role in the selection process. Certain botanicals may interact with existing health conditions or may not be suitable if you’re pregnant, nursing, or have a chronic illness. For example, some botanicals may increase blood pressure or interfere with blood sugar control.
Medication Interactions: Botanicals, like any other substance you ingest, have the potential to interact with prescription or over-the-counter medications. It’s essential to discuss any botanicals you are considering with your healthcare provider to avoid potential interactions.
Quality of the Botanical: The market is filled with a wide range of products, and not all are created equal. Look for high-quality botanicals from reputable brands. It’s advisable to opt for products that are independently tested for purity and potency.
Possible Side Effects: Every botanical has the potential for side effects. Pay close attention to how your body reacts when you start taking a new botanical. If you experience any discomfort, stop using the product and consult your healthcare provider.
Dosage and Administration: Each botanical has recommended dosages that should not be exceeded. Also, the timing and method of administration (e.g., with or without food) can impact the effectiveness of the botanical.

Given the complexity and personal nature of these decisions, it may be beneficial to consult with a botanical specialist. This could be a registered herbalist, naturopathic doctor, traditional Chinese medicine practitioner, or Ayurvedic practitioner, among others. These professionals have specialized knowledge in the use of botanicals and can provide personalized advice based on your unique needs and circumstances.

It’s important to note that if you have any health issues, are taking medication, or experience unusual symptoms after taking a botanical, always consult with your physician. The use of botanicals should be a part of an overall health plan supervised by a healthcare provider.

Remember, your health and well-being are paramount, and the purpose of using botanicals is to support, not undermine, your health. So take the time to do your research, consult with professionals, and listen to your body.

Main Takeaways

In our exploration of nootropics and adaptogens, we have uncovered a fascinating world of botanicals that can potentially enhance our cognitive capabilities and help us adapt to stress. Nootropics, substances that can improve cognitive function, and adaptogens, natural substances that help the body adapt to stress, offer promising benefits for both mental and physical health.

While these two classes of substances may share some similarities, they also have key differences. Nootropics primarily aim to enhance brain function, while adaptogens exert their effects by supporting the body’s ability to cope with stress. However, some botanicals, such as ashwagandha, Rhodiola rosea, Bacopa monnieri, ginseng, and lion’s mane, possess both nootropic and adaptogenic properties, providing a bridge between these two categories.

When selecting the right botanical, it is crucial to consider personal health goals, current health status, potential interactions with medications, the quality of the botanical product, possible side effects, and the recommended dosage. It can also be helpful to consult with a botanical specialist, such as a registered herbalist, naturopathic doctor, or Ayurvedic practitioner, for personalized advice. Always remember to consult with your physician if you have any health issues, are taking medication, or notice any unusual effects after taking a botanical. As an AFPA-Certfied Health and Wellness Coach, remember your scope of practice when working with clients.

By understanding these unique classes of substances and applying thoughtful selection processes, we can leverage the benefits of both nootropics and adaptogens as part of an integrative approach to health and wellness. As we continue to explore and learn about these natural allies, we open up new possibilities for supporting our health, well-being, and performance.

References

The post Guide to Nootropics & Adaptogens: Differences & Similarities appeared first on AFPA.

Debunking Common Caffeine Myths

Melissa Lopez — Tue, 22 Aug 2023 09:30:00 +0000

In today’s fast-paced world, caffeine has become a cornerstone of our daily routines. Whether it’s a morning cup of coffee to kickstart the day or a soda to beat the afternoon slump, this powerful stimulant has permeated our lives in many ways.

Yet, despite its ubiquity, there are some common misconceptions about caffeine’s effects on our bodies and brains.

In this article, we aim to dive into the fascinating world of caffeine, explaining what it is, how it works in our bodies, and most importantly, debunking or confirming some of the most common statements about this widely-consumed substance. As a Certified Health and Wellness Coach or a Holistic Nutritionist, you can use your learnings to support your clients as they talk to you about their health and wellness goals and how caffeine fits into the bigger picture. Brace yourself for an enlightening journey through the truths and tall tales of caffeine.

What is Caffeine?

At some point in your life, whether it was during a late-night study session or an early morning wake-up call, you’ve probably reached for a cup of coffee, tea, or an energy drink. But what exactly is the magical ingredient that gives these beverages their invigorating powers? Caffeine, of course!

Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants. In straightforward terms, a stimulant is a substance that wakes up your nervous system and makes you more alert. If your body were a car, caffeine would be like a turbo boost – giving you that extra kick when you need to stay awake, focused, or energetic.

In scientific terms, caffeine is a chemical compound, specifically a stimulant drug. This means it speeds up the messages traveling between the brain and the body. It’s the most widely consumed psychoactive substance in the world. This means that it changes brain function and results in alterations in perception, mood, consciousness, or behavior.

Its scientific name is 1,3,7-trimethylxanthine. It may sound complex, but it’s just a fancy way of describing its molecular structure. The caffeine molecule is made up of carbon, hydrogen, nitrogen, and oxygen atoms arranged in a specific way.

When you consume caffeine, it gets absorbed into your bloodstream and travels to your brain. Here’s where the real action happens. Our brains have these spots called receptors that a substance like adenosine – a chemical messenger – usually binds to. When adenosine binds to these receptors, it makes us feel sleepy.

Caffeine is a bit sneaky. It’s similar enough in structure to adenosine that it can bind to these receptors too. But, unlike adenosine, caffeine doesn’t make us feel sleepy. So, when caffeine binds to the receptors, it blocks the adenosine and prevents most of us from feeling tired. That’s why after a cup of coffee, you might feel more awake and alert.

In its pure form, caffeine is a bitter, white crystalline substance. However, in our daily lives, we generally consume it in more delicious forms like a warm latte, a refreshing iced tea, or even in a bar of dark chocolate.

What Happens When Caffeine Enters the Body?

Once you sip your morning coffee, tea, or maybe even a caffeinated soda, the caffeine begins its journey. It doesn’t take long to start working – about 45 minutes to an hour after consumption, caffeine reaches peak levels in your bloodstream.

From here, caffeine travels to your liver, where it’s broken down into three different substances: paraxanthine, theobromine, and theophylline. Each of these has its own effects. Paraxanthine breaks down fats and releases a type of fuel called glycerol into the bloodstream for your muscles to use. Theobromine increases the amount of oxygen and nutrients that can be used by your brain and muscles. Theophylline relaxes smooth muscles, which are the muscles that control your internal organs like the stomach and bladder.

The primary location where caffeine works its magic, though, is the brain. Your brain cells naturally produce the substance we mentioned called adenosine, which binds to receptors in your brain. This binding makes you feel sleepy.

Because of its similar structure to adenosine, caffeine can also bind to these adenosine receptors. But, instead of making you feel sleepy like adenosine, caffeine blocks the receptor, preventing you from feeling tired. That’s why we said caffeine was sneaky!

This is why after drinking something caffeinated, you feel more awake, alert, and focused – because your brain’s natural sleep signals are being blocked.

10 Statements about Caffeine: Myths or Facts?

Support your clients as a Certified Health Coach by helping them understand the truth about caffeine.

Statement 1: “Caffeine Isn’t Addictive for Everyone”

Evaluation: Mixed Evidence

Caffeine is a substance that may have the potential to lead to dependency, but whether it’s classified as ‘addictive’ depends on how we define addiction. The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does recognize “caffeine withdrawal” as a condition, but it doesn’t fully recognize “caffeine use disorder” as a diagnosable condition.

Not everyone who consumes caffeine will develop dependency or withdrawal symptoms, which can include headache, fatigue, and difficulty concentrating when caffeine intake is abruptly stopped. Some individuals can consume caffeine regularly without experiencing these issues. This can be due to a variety of factors such as genetics, the amount of caffeine consumed, and individual metabolic differences.

Yet, some studies suggest that regular, sustained caffeine use can lead to a kind of dependency that shares some features with traditional definitions of addiction, including tolerance (needing more of the substance to achieve the same effects), craving, and negative effects on personal or professional life due to the substance use.

In short, the evidence is mixed and it’s safe to say that while caffeine may lead to a form of dependency for some people, it isn’t ‘addictive’ in the way other substances like nicotine or opioids may be.

Statement 2: “Caffeine Causes Dehydration ”

Evaluation: Myth

The belief that caffeine, particularly when consumed in the form of coffee or tea, causes dehydration is a common one. It stems from the fact that caffeine can have a diuretic effect, which means it can increase the output of urine.

However, recent research suggests that moderate consumption of caffeinated drinks in the context of a normal lifestyle doesn’t result in fluid loss exceeding the volume of fluid consumed, or what is known as ‘net dehydration’. When consumed in moderate amounts, drinks like coffee and tea provide fluid that contributes to your daily hydration needs just like other non-caffeinated beverages do.

It’s worth mentioning that heavy caffeine use can increase calcium loss through urine, but the impact on your overall bone health isn’t fully understood and likely depends on many factors including overall diet and genetic predisposition.

Statement 3: “Caffeine Can Cause Insomnia and Sleep Disorders”

Evaluation: Fact

Caffeine’s stimulating effects can indeed lead to sleep problems, especially when consumed in large amounts or close to bedtime. It can increase the time it takes to fall asleep, reduce total sleep time, alter the normal stages of sleep, and decrease the quality of sleep.

Caffeine blocks adenosine receptors in the brain. Adenosine is a chemical that promotes sleep and tends to build up in our bodies the longer we stay awake. By blocking adenosine, caffeine disrupts sleepiness signals and can therefore interfere with our sleep.

Keep in mind, the half-life of caffeine in the human body is typically in the range of three to five hours. This means if you have a cup of coffee containing 200 mg of caffeine at 3 PM, about 100 mg might still be in your system by 6-8 PM, which could potentially impact sleep.

That said, individual sensitivity to caffeine varies – some people might find that even small amounts of caffeine can disrupt their sleep, while others may consume it without experiencing sleep disturbances.

While not everyone who consumes caffeine will experience sleep problems, caffeine can disrupt sleep and potentially lead to insomnia or other sleep disorders, especially when consumed in large amounts or close to bedtime. It’s always a good idea to monitor your own response to caffeine and adjust your intake accordingly.

Statement 4: “Drinking Caffeine When Drunk Makes You Sober Up”

Evaluation: Myth

Caffeine may help with drowsiness, but it doesn’t reverse the effects of alcohol on your coordination, decision-making, or overall impairment. Alcohol affects your brain’s cerebral cortex, slowing down the processing of information from your eyes, ears, mouth, and other senses. It also affects the part of your brain that controls inhibition, judgment, and self-control.

Caffeine, a stimulant, might make you feel more alert or less tired, but it doesn’t counteract the cognitive impairments caused by alcohol. That’s why combining alcohol and caffeine can be risky – it might make a person feel “less drunk,” but it doesn’t reduce actual alcohol impairment.

The only thing that can actually sober you up is time – as your liver metabolizes the alcohol.

While caffeine can make you feel more awake, it doesn’t counteract the cognitive and motor impairments caused by alcohol. The perception of being “less drunk” might even lead to risky behaviors, like deciding to drive.

Statement 5: “Caffeine Is Not a Drug”

Evaluation: Myth

Caffeine is indeed a drug. Specifically, it’s classified as a stimulant, meaning it increases activity in your central nervous system. Like other drugs, it has physiological effects on the body, including increasing heart rate and reducing feelings of fatigue.

Caffeine works by blocking the action of a neurotransmitter called adenosine, which is responsible for promoting sleep and relaxation. This is why after consuming caffeine, you might feel more alert or awake.

It’s important to note that while caffeine is a legal and commonly consumed substance, it can lead to physical dependence and has side effects, especially when consumed in large amounts. Side effects can include restlessness, insomnia, heart palpitations, and, in severe cases, even delirium.

Despite its wide acceptance and legal status, caffeine is indeed a drug. Its effects on the central nervous system classify it as a stimulant, and it should be used responsibly, just like any other drug.

Statement 6: “Caffeine Doesn’t Impact Blood Pressure”

Evaluation: Myth

Caffeine can cause a short-term spike in blood pressure, even in people without high blood pressure. It’s thought that caffeine may block a hormone that helps keep your arteries widened, or it could cause your adrenal glands to release more adrenaline, which would cause blood pressure to increase.

However, researchers aren’t sure if caffeine use increases blood pressure in the long term or if there’s a link between caffeine and risk of cardiovascular disease. Some studies have shown such links, while others have not.

Factors like genetics and tolerance can also influence how caffeine affects an individual’s blood pressure. Someone who regularly consumes caffeine might have less of a blood pressure response than someone who doesn’t consume caffeine as often.

While caffeine can cause a short-term spike in blood pressure, the long-term effects are less clear. Individuals respond to caffeine differently, and your personal response may also depend on how much caffeine you’re accustomed to drinking.

Statement 7: “Caffeine Weakens Your Body’s Immune System”

Evaluation: Mixed Evidence

The impact of caffeine on the immune system is complex and not entirely understood. Some studies suggest that caffeine might have immunosuppressive properties, meaning it could potentially reduce the activity of the immune system. However, other research indicates that caffeine might have an anti-inflammatory effect, which could benefit the immune response. It seems that caffeine’s impact on the immune system could depend on the context, including the amount of caffeine consumed and the overall health and lifestyle of the individual.

For instance, studies have found that caffeine could reduce certain aspects of immune function in animal models, but this doesn’t automatically mean it has the same effect in humans. On the other hand, research published in Nature Medicine found that caffeine and its metabolites can inhibit inflammation in laboratory experiments.

The relationship between caffeine and the immune system is complex and still not fully understood. More research is needed to determine how caffeine might affect immune health in different contexts.

Statement 8: “Caffeine Affects Short-Term Memory”

Evaluation: Mixed Evidence

Caffeine’s impact on memory is a complex subject and can depend on several factors, such as how much caffeine is consumed, the individual’s tolerance and sensitivity to caffeine, and the type of memory being tested.

Some research suggests that caffeine might improve certain types of memory, such as consolidation of long-term memories. On the other hand, the evidence is less clear when it comes to short-term or working memory. Some studies have found a positive effect, while others have found no effect or even a potential negative effect, especially at higher doses.

For instance, a study published in the journal “Behavioural Brain Research” found that caffeine had a positive effect on working memory tasks, but this effect was more pronounced in habitual caffeine users and depended on the difficulty of the tasks.

Statement 9: “Caffeine Doesn’t Have Benefits on Brain Function”

Evaluation: Myth

Caffeine is indeed known for its potential benefits on certain aspects of brain function, primarily alertness, attention, and concentration. As a central nervous system stimulant, caffeine works by blocking the action of a neurotransmitter called adenosine, which promotes sleep and relaxation. By blocking adenosine, caffeine helps reduce the sensation of fatigue and can increase feelings of alertness.

Numerous studies have found that moderate caffeine intake can improve performance on tasks that require sustained attention, increase alertness during periods of sleep deprivation, and potentially enhance cognitive performance in areas such as reaction time and information processing.

For instance, a study published in “Psychopharmacology” found that moderate doses of caffeine could improve cognitive performance, particularly on attention tasks, and mood in the general population.

It is a myth that caffeine doesn’t have benefits to brain functioning. In fact, many point to caffeine’s nootropic effects. The stimulant has been shown to enhance alertness, attention, and certain aspects of cognitive performance. However, these effects can vary based on factors such as individual tolerance, the amount of caffeine consumed, and the specific cognitive tasks being performed.

Statement 10: “Caffeine Negatively Affects Workouts”

Evaluation: Myth

Personal trainers, listen up! Contrary to this statement, caffeine is widely recognized for its performance-enhancing effects in various aspects of physical exercise. Many studies suggest that caffeine can improve exercise performance in endurance sports and high-intensity workouts, possibly by reducing perceived effort and pain or by increasing power output and fat burning.

Caffeine’s ergogenic (performance-enhancing) effects are likely due to several mechanisms, including its role as a central nervous system stimulant and its ability to increase the release of endorphins, which can reduce pain perception.

However, individual responses to caffeine can vary. While some people might experience performance benefits, others might experience side effects like jitters, increased heart rate, or gastrointestinal discomfort, especially at higher doses.

It is generally a myth that caffeine negatively affects workouts. Instead, it’s often used as an ergogenic aid to enhance performance in various types of exercise. However, individual responses can vary, and it’s important to use caffeine responsibly and be aware of potential side effects.

Main Takeaways

In the realm of caffeine, like with many things in life, the devil truly is in the details. The effects of this powerful stimulant are far from black and white. They are influenced by a multitude of factors, from genetics to daily habits, tolerance, and overall health. While caffeine can offer some potential benefits, such as enhanced alertness, enhanced cognitive performance, and improved workout performance, it’s crucial to remember that these effects can vary greatly from person to person, and they come with a caveat of potential side effects, especially when consumed in high doses.

As we’ve seen, many common beliefs about caffeine are grounded in evidence, some are pure myth, and still others fall into a gray area. As consumers, it’s our responsibility to stay informed and mindful about what we put into our bodies, and as health and wellness coaches, we can help our clients understand the implications of their decisions.

Ultimately, moderation and personal awareness are key when it comes to reaping the benefits of caffeine while minimizing potential downsides. So, go ahead and enjoy that cup of coffee or tea, but do it responsibly.