5-HTP is a fairly popular supplement here at Caring Sunshine. Let’s talk about why:

5-HTP is, first and foremost, a naturally occurring amino acid. For today’s discussion, it is important because it assists in the body’s production of serotonin, which regulates mood, sleep, and other mental issues.

By the way, the regulation of serotonin is the main premise behind most of the depression medications on the market. In fact, like many supplements, 5-HTP is also manufactured and used as a drug.

Here is something you should know: There is very strong clinical evidence that 5-HTP improves mood. And, when the mood improves, eating behavior changes, which leads to weight loss.

Here are two studies:
https://pubmed.ncbi.nlm.nih.gov/1384305/
https://link.springer.com/article/10.1007/BF01578751

In these two studies, subjects who used 5-HTP decreased caloric intake. In fact, the results were so dramatic that, in one of the studies, a diet plan was advised for people using 5-HTP to avoid the risk of eating too little.

In the other study, people taking 5-HTP ate less carbs but reported feeling fuller for longer.

Even if you have no interest in 5-HTP, here is a key weight management principle: Your mood matters. There is a connection between mental stress and increased eating; people who are under stress just tend to eat more.

For that reason, a good weight management program should put some focus on mental state, emotions, and sleep.

Disclaimer: 5- HTP should not be taken without asking your doctor if you are on any type of mental health medication (especially an antidepressant).

Photo by Mariana Rascão on Unsplash

I ran across a study this week suggesting a counterintuitive way to help your brain in the areas of concentration, work engagement, burnout, work stress, and sleep: playing Tetris.

The study took place in Sweden during the COVID-19 pandemic and studied healthcare workers who had been traumatized by their work (PTSD). Participants who played Tetris (and similar games) on their phones for 20 minutes reported a median 80% decrease in intrusive thoughts (compared to the control group), better work engagement, less burnout, less stress at work, and better sleep than the control group.

I am not suggesting that there is anything special about Tetris. The point is that if you give your brain a bit of a break during the workday, it will improve your quality of life. A modest change in lifestyle can make a big difference.

Now, I want to make a point about 2025. If you are on social media, you may have noticed that extreme health challenges (ice baths, marathons, etc.) are all the rage.

Feel free to think smaller, but I want you to make a few modest health resolutions for 2025. Get consistent with sleep patterns, engage in modest exercise (such as walking), and eat food that is good for your mental health.

And, don’t feel guilty about playing some Tetris. In other words, step away from the stress of life for short periods of time throughout the day.

Photo by Ben Griffiths on Unsplash

Resolving to lose weight is a very common resolution during this time of year, and for sure, exercising more and leading a healthier lifestyle are always good ideas.

Sometimes, however, vague resolutions about weight loss can lead to unhealthy choices, and taking on an extreme diet to cut calories often falls into that category.

Another potentially problematic tool for losing weight? Coffee.

Coffee is not all bad. It is packed with antioxidants, and drinking black coffee may actually help you process glucose. Johns Hopkins actually produced a fun article outlining some benefits of drinking a moderate amount of coffee.

The caffeine in coffee is also a stimulant, which may increase the metabolism, which in turn burns more calories throughout the day. That is why many popular weight supplements contain caffeine. I don’t like the way excessive stimulants make me feel, and generally would never consider them in a weight loss regimen, but many find value in them.

On the other hand, a common misconception is that coffee curbs hunger. That is debatable. In this study, overweight and obese women were given either water or black coffee with breakfast. Over the course of the day, the women recorded how they were feeling. Here are some interesting findings that don’t necessarily help a pro-coffee argument:

1) Appetite levels were the same in both groups.

2) The coffee drinkers desired sweet foods more than the water drinkers.

3) The coffee drinkers had higher triglyceride levels.

More testing needs to be done to show the actual results of using coffee to curb hunger, but what we know is that coffee consumption is not a fool-proof diet.

If you do choose to consume coffee (as I do), moderation is key. Drinking excessive amounts of coffee to curb hunger is a dangerous and unhealthy practice. All benefits that coffee offer fly out the window if you choose to go too far.

According to Johns Hopkins, a healthy amount of coffee is 3-5 cups (8 oz) for men and women who are not breastfeeding or pregnant.

It is best to avoid adding sweeteners and/or cream. If you can’t drink black coffee, try using pure maple syrup in small amounts.

Photo by Brigitte Tohm on Unsplash

You may hear about seasonal depression this time of year, and some of you may even experience it. While our society is improving access to mental health help, we still have a long way to go, so let’s talk about this condition in particular.

Studies show that lack of sunlight may cause seasonal depression, but is that really the cause? That is a loaded question. This week, I am including two articles that may help some of you with the upcoming winter season.

I’ll start by explaining that there is no confirmed source of seasonal depression, and the condition isn’t fully understood. That said, there is a positive correlation between taking vitamin D and reduced depression symptoms. Many studies show that those who maintain healthy levels of vitamin D report fewer symptoms of depression.

If you are feeling depressed, a good start is to check your vitamin D levels. I do want to be clear that vitamin D does not cure depression, but it does help. That is especially true with conditions like seasonal depression and postpartum depression, which happen on a sporadic rather than permanent basis.

Exercise is also a valuable tool that can lessen seasonal depression. The CDC has released guidelines on different levels of exercise, and several studies have been released demonstrating exercise’s beneficial effect on depression.

In a study done on nearly 1,800 people, people who did a combination of aerobic and anaerobic exercise had less risk of developing depression. People who did very intense aerobic and anaerobic exercise had even less risk.

To summarize, exercise and vitamin D are not magic bullets, but they are valuable tools to help you fight seasonal depression. Make sure to get in plenty of outside walks this season.

Important note: Depression can be a very serious health condition with huge risks. If you have severe depression symptoms, please get professional help. Your life could depend on it.

The next article gives you an interesting way that you can make sure that one of your kitchen ingredients has the most vitamin D possible.

Photo by Kristina Tripkovic on Unsplash

Vegetables have long been used in various diets to achieve a range of health benefits. There is little debate when it comes to vegetables and their relationship to a healthy life, but are some vegetables better built for helping with blood pressure?

A recent study conducted by fourteen top biomedical professors suggests that cruciferous vegetables have a more significant effect on lowering blood pressure than other squash and root vegetables in middle-aged adults over a short period.

Here is the published summary if you are interested: https://pubmed.ncbi.nlm.nih.gov/39218859/

Cruciferous vegetables (named for the shape of their leaves which resemble a cross) include broccoli, kale, cabbage, Bok choi, cauliflower, and similar mostly-green options. You can see a complete list here.

We know that these vegetables have glucosinolates, which are known to help with blood pressure problems in animals. Additional studies are taking place to prove their effectiveness for humans. Glucosinolates do have proven benefits in humans including protecting cells from DNA damage. They inactivate carcinogens and have antibacterial and antiviral effects. These super veggies are also a great source for folate, fiber, and vitamins C, E, and K!

If you’d like to read about more benefits of these vegetables, here is an article:

Cruciferous Vegetables: Health Benefits and Recipes

While this study produced interesting results, I wouldn’t throw out all my carrots and replace them with kale just yet. More studies need to take place before we know how much we have to eat of these cruciferous vegetables to make a long-term change in our blood pressure. It is also good to remember that the study was done on selected individuals who were in a specific age range and with preexisting issues. This study represents only an interesting start to fine-tuning our diets for blood pressure.

In honor of the study, we have included a recipe for the cruciferous asparagus vegetable below. We think it would be a wonderful addition to your holiday meal this week.

The Best Asparagus (Ever)

Ingredients
2 bunches fresh asparagus (the thinner the better!!)
1/2 onion (sliced thin)
3 cloves garlic (minced)
1 lemon
2 tbsp of all purpose seasoning (If you do not have some, you can make it! Here is the ratio: 1/2 salt, 1/4 black pepper, and 1/4 garlic powder)
3 tbsp lemon-infused vinegar
3 tbsp avocado oil

Instructions
Chop the fresh asparagus in half.
Slice your onion and mince the fresh garlic.
Add the avocado oil to pan and heat on medium. Add onions and garlic. Saute for 2-3 minutes and add asparagus.
Juice the lemon and add it to the pan along with the lemon vinegar, spices. Cover.
Cook for 20 minutes stirring occasionally. Add additional oil or lemon vinegar as needed.
Taste asparagus once soft and adjust spices as needed. (They vary depending on the size of the asparagus.)