Category Archives for Mental Acuity

= Mature business man in suit standing outdoors with urban background

How Marine Fish Oil Supplements Support Mental & Overall Health

We need, ultimately, to be able to view mental health

with the same clear-headedness we show

when talking about physical health.

Matt Haig

While physical health may command the most attention from the media, flooding inboxes and capturing magazine headlines with information on how to lose weight, brain health is equally deserving of our attention. After all, without our mental acuity, very little is possible. It’s therefore essential that we begin looking for more ways to boost our mental health, giving it equal respect and effort as we do our physical wellbeing.

Supporting mental health doesn’t just mean practicing self-care and doing things that improve your mood. It also means nourishing the brain in the same ways you would your body. We tend to put so much emphasis on how what we eat will affect our physical appearance and fuel our body, that we wind up overlooking how our diets can influence one of the most important organs of all: the brain.

Frustratingly, the modern American diet has many gaps, even for those who follow healthy eating principles, but that doesn’t mean you can’t address these gaps. While mental health is influenced by many complex factors, some of which are not always within our control to change, it is possible to supply your brain with the type of fuel it needs most. Specifically, incorporating a supplement into your daily routine could help to nourish your brain with powerful essential nutrients. Discover the benefits of the leading supplement for brain health, marine fish oil, here.  

What is Fish Oil?


Fish oil pills in wooden spoon on table

Fish oil is a natural substance derived from certain types of marine life. It’s rich in two essential polyunsaturated fatty acids which are necessary for normal growth and development: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These nutrients cannot be produced by the body and can therefore be obtained only through diet. Because omega-3 fatty acids are difficult to take in through diet alone, taking a dietary supplement is the most effective way to address gaps.

Why Should We Be Taking Fish Oil Supplements?


middle-aged woman hugging mature man sitting in chair outside

The omega-3 fatty acids DHA and EPA are extremely valuable for promoting healthy brain function. They can even support cognitive function in patients with Alzheimer’s disease (AD) and, in fact, research suggests that low intake of the two nutrients could be associated with an increased risk for AD.  This could be because DHA plays an important role in nervous system function, which may influence AD and overall cognitive function. Studies have found that diets high in omega-3 fatty acids are strongly associated with a lower AD risk. [1]

Benefits of Fish Oil

Fish oil supplementation plays a large role in brain health, as well as mental health. Fish oil can: 

  • Support cognitive function in patients with Alzheimer's disease
  • Alleviate symptoms of schizophrenia and bipolar disorder
  • Promote better overall brain health
  • Slow rate of mental decline with age
  • Support mental health

Beyond potentially aiding in AD prevention, however, it’s suspected that fish oil can support brain function in other ways. The brain is nearly 60% fat, much of which is made up of omega-3 fatty acids. Certain research shows that people with some mental disorders, including major depression and schizophrenia, have lower levels of omega-3s in their blood. [2] Studies have shown that taking marine fish oil supplements regularly can improve symptoms of or even prevent certain psychotic disorders in at-risk individuals. [3]

Supplementing with fish oil could also alleviate symptoms of schizophrenia and bipolar disorder. [4] Thus, while there may be a complex interplay of factors contributing to the risk and development of brain and mental health conditions that are beyond our control, we should take full advantage of the steps that are within our control, such as nourishing the brain and adopting healthy lifestyle habits overall.

Support Brain Health

mature businessman smiling while assisting younger female coworker

Fish oil doesn’t just help to lower your risk for AD and mental disorders, however. It can also support better brain health in all individuals. While brain function slows down as we age, certain nutrients have the power to slow the decline in mental function. Individuals who eat more fish, in particular, have been shown to experience a slower rate of mental decline through old age than their peers. Fish oil has also been associated with improved memory in healthy elderly populations. [5]

Clearly, getting enough omega-3 fatty acids is one of the best things you can do to support brain health. Yet, the American diet has evolved over the years and, while the current American diet tends to be high in saturated fats, it’s generally low in omega-3 fatty acids. Fish oil supplements are primary sources of EPA and DHA, which is why they’re so widely recommended as a powerful preventive health tool. [6] Yet, there are even more compelling reasons to take fish oil supplements. Outside of their ability to support mental health, they also have a number of other advantages on wellness overall.   

What Are Some Additional Benefits of Fish Oil?


Mature man stretching before jogging in urban area

The benefits of fish oil extend far beyond brain health alone, improving health outcomes in a number of key areas. Here are just a few of the ways taking fish oil supplements can support your physical wellness:

  • Improves cardiovascular health: Heart disease is the number-one cause of death worldwide. Individuals who take in sufficient fatty acids have lower heart disease rates. This is likely because fish oil can regulate cholesterol levels, lower triglycerides, lower blood pressure in individuals with elevated levels, reduce arterial plaque, and reduce fatal arrhythmia events. [7]
  • Supports flexibility of joints and cartilage: The Arthritis Foundation® recommends fish oil as a treatment for reducing inflammation and morning stiffness in joints, especially for individuals with rheumatoid arthritis (RA). In fact, the foundation even suggests that fish oil may inhibit RA development. RA patients who took fish oil supplements regularly were able to reduce or eliminate their use of over-the-counter painkillers. [8]
  • Promotes a healthy immune system: Fish oil is used to support immune system health and is even incorporated into therapeutic protocols for many chronic conditions such as asthma, eczema, psoriasis, multiple sclerosis, cystic fibrosis, and systemic lupus erythematosus. Research shows fish oil can improve immunity by reducing inflammation, which contributes to a number of autoimmune disorders. [9]
  • Boosts metabolism: Supplementing with fish oil could improve body composition and support weight loss when used in combination with healthy eating and exercise. While not all studies have observed the same effects, in some cases, fish oil supplements helped to increase metabolism and reduce appetite. [10]
  • Increases bone health: Individuals who have higher concentrations of omega-3 fatty acids in their blood also have better bone mineral density. This is critically important in older individuals, as the risk of bone-related issues including osteoporosis increases with age. [11]
  • Supports healthy skin: The skin is the body’s largest organ, and it’s rich in omega-3 fatty acids. Thus, supplementing with fish oil can promote healthy skin, and it may even help to prevent or control conditions such as psoriasis and dermatitis. [12]

These are just some of the most noteworthy benefits of taking fish oil supplements, but there are even more not listed here. Overall, the fatty acids found in fish oil provide tremendous value both in healthy individuals and those with many medical or mental disorders. If you suspect you could benefit from incorporating a fish oil supplement into your daily regimen, be sure to reach out to a Cenegenics physician for more information.

Fish Oil Supplementation – In Conclusion


While fish oil indeed holds tremendous promise for supporting a number of mental and physical benefits, it’s important to remember that not all supplements – or patients – are the same. As the industry leader in wellness optimization, Cenegenics takes a comprehensive approach to treatment and ensures each patient’s individual needs are prioritized.

Our supplements are also of higher quality than others available on the market and are manufactured in the U.S.A. We provide custom doses for all of our patients based on our clinically indicated findings gathered through comprehensive patient evaluations. This promotes the greatest possible outcome in terms of reaching both short-term wellness goals and long-term disease prevention.

To find out how fish oil supplements and our wellness optimization program as a whole can help you reclaim your glory days™ and achieve the healthiest version of yourself, contact your nearest Cenegenics location today.

Next Steps

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Danielle Swanson, et al. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life.” Advances in Nutrition. Jan. 2012. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/

[2] Robertson, Ruairi, PhD. “13 Benefits of Taking Fish Oil.” Healthline, 18 Dec. 2018. Retrieved from URL: https://www.healthline.com/nutrition/13-benefits-of-fish-oil

[3] GP Amminger et al. “Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial.” JAMA Psychiatry. Feb. 2010. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pubmed/20124114

[4] Robertson, see above.

[5] Robertson, see above.

[6] Swanson, see above.

[7] Robertson, see above.

[8] “Fish Oil.” Arthritis Foundation. Retrieved from URL: https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/fish-oil.php

[9] McGlashen, Andy and Fenton, Jenifer. “Fish Oil May Improve Immunity.” MSU Today. 01 Apr. 2013. Retrieved from URL: https://msutoday.msu.edu/news/2013/fish-oil-may-improve-immunity/

[10] Robertson, see above.

[11] Robertson, see above.

[12] Robertson, see above.

mixed raced man smiling as he discovers how to overcome depression, man with glasses smiling while standing outside

How to Overcome Depression: 4 Ways Cenegenics Can Help

If you change your thoughts you will change your life.

Norman Vincent Peale

As previously discussed, depression is an extremely complex mood disorder. Beyond typical feelings of sadness, these symptoms can last two weeks or longer, preventing the completion of regular activities.

Cenegenics believes optimizing wellness in a few key areas, including hormones, sleep, exercise, and nutrition, can lay the groundwork for a healthy mind. If you’re searching for an all-encompassing approach to fight your depression, our clinicians can help in the following ways.

Exercise for Depression: Better than an Antidepressant?


mature man running outside as an effective exercise for depression

While we wouldn’t suggest that exercise alone could treat and prevent all forms of depression, in some cases, physical activity is as effective a form of treatment as antidepressants. [1] Although this may not hold true in cases of severe depression, research shows that exercise as a behavioral intervention alleviates symptoms. Research also suggests that a physician’s input is an important element in the exercise/depression relationship, and motivation, support, and follow-up contact are critical for helping patients maintain compliance.

Moreover, exercise frequency has been shown to be more important than intensity for treating depression. [2] Thus, finding a form of physical activity favored by the patient is key here, and should take priority over other factors such as calories burned, duration, or muscle mass gained.

Cenegenics physicians, alongside your Cenegenics Nutrition & Exercise Counselor, work closely with their patients through each step of their treatment to provide guidance, encouragement, and support. They prescribe tailored regimens suited to each patient’s unique needs and preferences, with the understanding that the benefits of exercise hold something different for every individual. With a detail-oriented approach, they’ll develop a program that’s appropriately challenging but also enjoyable and engaging for you, thereby increasing the likelihood that you’ll actually want to stick with it for the long term.

Maintaining Mental Health with Optimal Nutrition


Happy couple eating healthy meal outside

As with exercise, it might seem shortsighted to assume that a good diet alone could alleviate depression. Yet, when all of these factors are combined to support better overall wellbeing, an enhancement in mood tends to naturally follow.

Moreover, researchers have long wondered which comes first, poor diet or depression? Indeed, the two often seem to be intertwined. While people with depression may be more inclined to eat poorly, a dietary pattern characterized by high consumption of unhealthy foods – including processed meat, refined grains, high-fat dairy, sweets, and low intake of fresh produce – is associated with an increased risk of depression. [3]

At the other end of the spectrum, healthy diets are also linked to a significantly lower risk of developing symptoms of depression. One could therefore argue that, while nutrition certainly isn’t the only factor to play a role in combatting depression, eating patterns do matter when it comes to maintaining mental health. And, there’s no better team to assist you in making healthy choices than the nutrition experts at Cenegenics.

Incorporating the following nutritional changes can be effective in combatting depression:

  • High Levels of vegetables
  • High fiber fruits
  • Healthy fats
  • Lean grass fed protein options
  • Proper hydration

Our nutritionists don’t recommend impossible-to-follow, highly restrictive meal plans. Instead, we approach nutrition in the same way that we make exercise recommendations: to suit your needs and lifestyle. Our staff can help you lay the groundwork for healthy choices that are designed to be sustainable. We empower our patients to make nutrition a priority to promote longevity. Increased energy, improved mood, and weight regulation are major benefits of the Cenegenics program. The aesthetic changes are simply byproducts.  

How Sleep Affects Your Mental State


Man sitting up in bed unable to fall asleep

Insomnia, the most common sleep disorder in the U.S., is associated with depression. While most adults need seven to nine hours of sleep each evening, insomnia can impede your ability to do so, and potentially exacerbate depression symptoms. [4]

A study conducted by the University of Chicago Medical Center showed that five hours of sleep decreased male subjects testosterone levels by 10% to 15% in one week [5]. The men in the study reported that their mood and vigor levels decreased more every day as the sleep study progressed.

A testosterone deficiency can be associated with:

The good news is that Cenegenics is well-positioned to help you address any sleep-related challenges you may face. From issues like Obstructive Sleep Apnea (OSA) to hormonal imbalances or even nutrition deficiencies, our team performs an extremely thorough assessment of health at the start of treatment to identify any underlying factors which could be contributing to sleep problems. Moreover, enhancing the quality and duration of sleep is one of the pillars on which our program is structured to help you lead a richer and healthier life.   

Hormone Regulation – Finding Balance Physically and Emotionally


mature couple smiling while sitting outside

A final but important way in which Cenegenics can help you overcome depression is through hormone regulation. As mentioned above, hormone imbalances are one possible cause behind depression. If it’s determined that hormone replacement therapy may be needed to help you feel better – both physically and emotionally – our physicians can recommend a treatment method to help.

In the majority of menopausal women who have received hormone replacement therapy, depression symptoms improved, along with sleep difficulties, anxiety, and overall quality of life. Depression is also linked to testosterone deficiency, and while testosterone replacement is often used to primarily treat physical symptoms, it has also been shown to improve in the domains of cognition and depression.

One area of treatment in which our physicians excel is hormone replacement therapy. We assess patient health as comprehensively as possible by taking into consideration key factors such as carbohydrate metabolism to observe the ways in which bioidentical hormones are impacting critical bodily functions. Moreover, each patient’s biomarkers are closely and continuously monitored.

Our physicians are proactive in measuring the impact of hormones on prostate, kidney, and liver health, as well as other biomarkers, and they are well-versed in their understanding of how hormones directly affect carbohydrate and lipid metabolism. Additionally, because hormone replacement therapy is supported entirely in-house, you can trust in the accuracy and effectiveness of our treatments. 

Not a Cookie Cutter Solution – In Conclusion


Treating depression is not a one-size-fits-all endeavor. What works well for some patients won’t necessarily work for others, which is why it takes more than one single method to tackle this mental illness.

If you’re an adult who has struggled with depression and you’re seeking a different treatment method from anything you’ve tried before, allow Cenegenics to help. While you can certainly expect to feel better physically, it is the mental improvement that our patients often find most life-changing. Our supportive clinical teams are here to walk you through each step of treatment, and lead you in your journey towards becoming a healthier version of yourself.

Next Steps in Discovering How to Overcome Depression with Cenegenics

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] “Exercise is an all-natural treatment for depression.” Harvard Health Publishing. 30 Apr. 2018. Retrieved from URL: https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression

[2] Craft, Lynette L, Ph.D. and Perna, Frank M. Ed.D., Ph.D. “The Benefits of Exercise for the Clinically Depressed.” The Primary Care Companion to the Journal of Clinical Psychiatry. 2004. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

[3] Tello, Monique, MD, MPH. “Diet and Depression.” Harvard Health Publishing. 22 Feb. 2018. Retrieved from URL: https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

[4] Effland, Lara Schuster, LCSW. “Depression and Sleep Problems: How to Improve Without Medication.” Anxiety and Depression Association of America. Retrieved from URL: https://adaa.org/learn-from-us/from-the-experts/blog-posts/depression-and-sleep-problems-how-improve-without

[5] Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. doi:10.1001/jama.2011.710

Depressed middle aged man clasping hands while sitting on grey couch

What are the Symptoms of Depression? Understanding Warning Signs

What people never understand is that depression isn't about

the outside; it's about the inside.

Jasmine Warga


To say that depression is complex would be an understatement. Not only does it produce a variety of emotional, physical, and mental symptoms, but it can also be brought on by a host of different factors. Indeed, the intersection of chemical, lifestyle, and even genetic factors that contribute to this mental illness can make effective diagnosis and treatment challenging.

Yet, as one of the most common mental illnesses in the world, depression is a major public health issue that demands a comprehensive treatment approach. Not only is it associated with intense emotional pain, but it is also the number one cause of injury or illness for men and women across the globe and the leading cause of disability in the U.S. Moreover, people with depression face an increased risk of death from suicide and certain other illnesses including heart disease. [1]

At certain stages in life, most people experience feelings of:

  • Sadness
  • Grief
  • Anger
  • Isolation

These are normal and typically pass with time. Yet, for 322 million people worldwide, these feelings linger and manifest as a severe form of low mood, resulting in a diagnosis of depression as a psychiatric disorder. [2]

While many people with depression seek medication to treat their condition, only 6% use medication alone. For the majority of individuals living with depression, treatment through both medication and health professionals is pursued [3] – with the knowledge that, just as depression touches multiple areas of life, there are also many different strategies that can be used to alleviate its symptoms.

For adults in their middle ages and beyond, specific age-related factors can impact the way depression is brought on or managed. It therefore takes clinicians with a keen understanding of adult physiology to develop coping strategies that work for each individual, whether that’s alongside or independent of medications.

At Cenegenics, our age management specialists are acutely aware of not only the physical factors that influence the mental and physical wellbeing of adults, but also how conditions like depression can be significantly improved by optimizing health in key areas like:

In this guide, we’ll take a closer look at depression and how our specialists can help you meet its many challenges to improve your quality of life. Let’s start by discussing some of the symptoms of depression.

What Are the Symptoms of Depression?


Woman sitting on green couch with hand on forehead, Woman lacking the ability to concentrate while sitting on couch experiencing a symptom of depression

Depression is complex in the fact that it cannot be diagnosed simply based on a physical exam, lab tests, a psychiatric evaluation, or by using criteria listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). [4] It is commonly defined as feelings of sadness, emptiness, or hopelessness that persist for two weeks or longer and prevent someone from pursuing regular activities. [5] In addition, symptoms may include:

  • Lack of energy
  • Trouble sleeping (too much or too little)
  • Appetite changes
  • Difficulty concentrating
  • Complete lack of interest in socialization or previously enjoyable activities
  • Feelings of guilt and worthlessness
  • Physical symptoms, including headaches, stomachaches, and back pain
  • Irritability, restlessness, or frustration
  • Thoughts of suicide or death [6]

Oftentimes, people who have depression don’t experience every symptom. Its effects can also vary in intensity but are commonly experienced nearly every day.

Each person experiences depression differently and, in fact, there are multiple types of depression, some of which are brought on by distinct causes or circumstances.

Are There Different Types of Depression?  


The DSM-5 lists nine different types of depression, of which major depression is the most common. Major depression, often referred to simply as depression, may be experienced as recurring episodes over the course of an individual’s life. Some additional forms include:

  • Postpartum depression, which occurs after giving birth and is experienced by mothers who may feel disconnected from their new babies or fear they will hurt their children
  • Seasonal affective disorder (SAD), a form of depression brought on by a lack of natural sunlight during the winter months
  • Manic depressive disorder, or bipolar disorder, in which the patient alternates between depressive episodes and mania [7]

Although conditions like postpartum depression and SAD are associated with specific circumstances, the culprit behind major depression isn’t always so easy to identify.

What are the Causes of Depression?


Neurotransmitters carrying signals to help regulate mood, misfiring neurotransmitter can be one of the causes of depression

While sadness can be triggered by a multitude of circumstances, there are certain life events that can actually trigger depression. Illnesses, including chronic pain and cancer, as well as bereavement, social isolation, and stressful events including money troubles or divorce, can bring on the mental illness. Conversely, it’s also possible that a person to experience depression suddenly and without any discernible cause.

Although it’s not always precisely known what causes depression, experts suspect a variety of factors could be involved, as with most types of mental disorders, including:

  • Brain chemistry: Neurotransmitters, or naturally occurring brain chemicals, may have something to do with depression. Their interactions with neurocircuits, which help to regulate mood, could contribute to the mental illness and the ways in which it’s treated.
  • Hormones: Hormone changes which could stem from thyroid issues, aging, and pregnancy, are also thought to be a possible trigger for depression.
  • Physical differences: Scientists have observed physical changes in the brains of individuals with depression. For instance, the frontal lobe is less active in people with depression. While the significance of these differences has not yet been determined, it could help researchers pinpoint causative agents more accurately in the future.
  • Genetics: People whose blood relatives have experienced depression are more likely to experience it themselves, though researchers are still working to identify genes involved with the condition. [8]

Risk Factors

In addition to direct causes, scientists suspect that there are several factors that could explain why certain individuals may be more likely to be diagnosed with depression. The following factors are thought to play a role in a person’s risk:

  • Medications, including sleeping pills and blood pressure drugs
  • Chronic illness or pain
  • A history of preexisting mental health disorders, including anxiety, eating disorders, or post-traumatic stress disorder
  • Traumatic or stressful life events
  • Certain personal characteristics, including pessimism, low self-esteem, or extreme dependence on others

You May Not Just Be Sad – In Conclusion


Depression is a very complex mood disorder that can affect multiple facets including a person’s emotional, physical and mental state. Depression can not only increase risk of death by suicide, it can also increase risk of certain chronic diseases including heart disease.

Depression can be triggered by multiple causes including:

  • Certain medications
  • Personal relationship conflicts
  • Death or loss
  • Major events
  • Personal problems
  • Serious illness
  • Substance abuse

Cenegenics can help reduce certain risk factors such as a dependence on sleeping pills and blood pressure medications, as well as reducing the risk of chronic illness through the use of nutrition, exercise, nutraceutical supplementation and hormones, when clinically indicated.

Learning how to properly deal with stress, manage weight, get better sleep, and improving your cognition can help lower the risk of depression in some instances.

Next Steps in Understanding Depression

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] “Depression.” Anxiety and Depression Association of America (ADAA). Retrieved from URL: https://adaa.org/understanding-anxiety/depression#

[2] ADAA, see above.

[3] “Major Depression.” National Institute of Mental Health. Nov. 2017. Retrieved from URL: https://www.nimh.nih.gov/health/statistics/major-depression.shtml#part_155029

[4] “Depression (major depressive disorder) Diagnosis.” Mayo Clinic. 03 Feb. 2018. Retrieved from URL: https://www.mayoclinic.org/diseases-conditions/depression/diagnosis-treatment/drc-20356013

[5] “Depression.” U.S. Department of Health & Human Services Office on Women’s Health. 18 Oct. 2018. Retrieved from URL: https://www.womenshealth.gov/mental-health/mental-health-conditions/depression

[6] Grohol, John M., Psy.D. “Depression.” PsychCentral. 18 Nov. 2018. Retrieved from URL: https://psychcentral.com/disorders/depression/

[7] Cagliostro, Dina, PhD. “Depression: Persistent Sadness & Loss of Interest in Life.” Psycom. 28 Sept. 2018. Retrieved from URL: https://www.psycom.net/depression.central.html

[8] Mayo Clinic, see above.

Mature businessman in suit wearing glasses and smiling at bar

Overcoming Anxiety with the Help of Cenegenics

Nothing diminishes anxiety faster than action.

Walter Anderson

At Cenegenics, our age management specialists use all-encompassing mitigation plans to address all of the areas in your life that could be impacted by anxiety. Moreover, our team employs clinically-proven, powerful strategies to combat factors which could be contributing to your anxiety in the first place. Discover some of the ways we tackle anxiety and its effects below. 

Diet for Anxiety: Impact of Healthy Nutrition Plan


mature couple reviewing recipe on tablet while cooking in kitchen

Your brain works around the clock, even when you’re sleeping. In order to function optimally, this complex organ requires the best fuel possible. Foods rich in vitamins, minerals, and antioxidants supply the brain with the nutrients it needs to function well and combat oxidative stress. Yet, poor dietary choices – including those high in refined sugars – have been correlated with impaired brain function as well as mood disorders. [1]

While the field of nutritional psychology is still emerging, it makes sense to consider the vast impacts your diet could have on brain health. After all, nutrition impacts the rest of the body in vast, immeasurable ways, so it’s no surprise that food choices could also impact the way we think and feel.

Consider, for instance, that risk of depression is 25% to 35% lower in people who follow a Mediterranean or Japanese diet versus the traditional, modern Western diet favored by many Americans. While most U.S. diets comprise an abundance of processed foods, Mediterranean diets are based largely on eating fish and seafood, vegetables, olive oils, unprocessed grains, and minimal amounts of meat and dairy.

Research suggests such a firm link between diet and mental health that European researchers have even developed the MooDFood program which combines expertise in preventive psychology, nutrition, consumer behavior, and psychiatry to analyze the role of certain dietary patterns on risk of depression. [2] Nutritional interventions are suspected to benefit mental health by increasing healthy habits while simultaneously decreasing unhealthy ones.

Cenegenics physicians help patients take a healthy approach to nutrition, bearing in mind the unique, individual preferences and lifestyles of each person. Ultimately, there are different approaches for different patients, and any nutritional principles that prioritize whole foods over heavily processed alternatives can support not only mental wellbeing but also overall health.

More importantly, virtually any dietary plan can work if executed with high compliance. After all, people do not eat as countries but rather as individuals. They have individual behaviors, but by establishing a deep understanding of the patient’s needs and working closely with them, our nutrition experts help to promote a brain-healthy approach to eating that is also sustainable over a long-term basis.

Exercise for Anxiety Reduction


Man exercising for anxiety reduction by running along riverside

For a long time now, exercise has been widely considered to be the most cost-effective preventive health care tool available to us. Not only does it have countless positive impacts on overall health, but it is also one of the most effective ways to improve mental wellness. Specifically, regular exercise can have a profoundly beneficial impact on anxiety.

A natural and effective anti-anxiety treatment, exercise enhances mood by releasing “feel good” hormones called endorphins. It can also keep anxiety at bay by encouraging participants to stay present: for instance, holding a pose in yoga or controlling breath while sprinting enforces an in-the-moment mentality which can prevent worries from creeping in.

Exercise can also alleviate tension and tightness in the body, which are commonly seen in anxiety sufferers. Finally, research also suggests that exercise can decrease sensitivity to the body’s reaction to anxiety – it may even decrease the intensity and frequency of panic attacks. [3]

The beauty of using exercise to combat anxiety is that physical activity produces both immediate and long-term results. While an intense workout can alleviate anxiety for hours, an ongoing regimen could yield sustainable improvement over time. In some cases, regular exercise even works as well as medication to reduce symptoms of anxiety. [4]

As with nutrition, there is no “one-size-fits-all” approach to exercise. What works for some may not deliver the same results for others. Our physicians understand the busy social, professional, and personal lifestyles many of our patients maintain, which is why high-intensity interval training (HIIT) workouts are typically recommended. This approach maximizes efficiency as it achieves the greatest amount of physical benefit in the shortest amount of time possible and can often deliver the same results as much longer, yet less intense workouts.

With that being said, each person’s preferences and current ability levels are taken into consideration when designing fitness plans. Workouts are tailored to be appropriately challenging which can also support mental health by helping patients meet personal goals.

How Cenegenics Can Help with Anxiety


Oftentimes, symptoms of anxiety creep up slowly. After a while, even frustrating, exhausting symptoms can simply become an accepted part of daily life. Yet, addressing anxiety is necessary to not only help you feel better, but also to help you lead a long, healthy life.

At Cenegenics, our age management programs cater to busy adults and provide practical solutions for mitigating anxiety and addressing its many symptoms, both immediately and long-term. We understand that while stress is an inevitable aspect of most modern professionals’ daily lives, improvements can be made in key areas of health, including nutrition and exercise, to combat anxiety.

Addressing the far-reaching consequences of anxiety is precisely where we excel. Our ultimate goal is to help patients achieve a better quality of life, increase risk factors for disease, and feel great. More importantly, our approach to wellness is based on research, scientifically proven, and overseen by age management specialists who will tailor treatments to your unique needs.

Tackling anxiety requires a robust approach, from nutritional planning to boost mood and improve immune system functionality, to targeted exercise programs that improve mood and mental health. With these and many other practical tools, our physicians can help you overcome anxiety for good, allowing you to become the healthiest and happiest version of yourself.  

Next Steps to Overcoming Anxiety with Cenegenics

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Selhub, Eva, MD. “Nutritional psychiatry: Your brain on Food.” Harvard Health Publishing. 05 Apr. 2018. Retrieved from URL: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

[2] MooDfood: Preventing Depression Through Food. Retrieved from URL: https://www.moodfood-vu.eu/

[3] J.A. Smits et al. “Reducing anxiety sensitivity with exercise.” Depression and Anxiety. 2008. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pubmed/18729145

[4] “Exercise for Stress and Anxiety.” Anxiety and Depression Association of America. Retrieved from URL: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Businesswoman massaging her temples while sitting in her office

Long-Term Effects of Anxiety on the Body

You don't have to control your thoughts. You just have to stop letting them control you. 

Dan Millman

The severity of conditions such as GAD (generalized anxiety disorder) can vary significantly, with the worst cases causing near-debilitating worry almost every day. Yet, for individuals who suffer from anxiety, the effects extend far beyond the psychological realm alone. The problem with anxiety is that it produces many physical symptoms, including long-term effects, as well.

In a healthy response to stress, the brain mediates the perceived stressor, signaling the adrenal medulla to release adrenaline. The hypothalamus, a region of the brain responsible for coordinating with the nervous system, triggers a slower maintenance response by working with the pituitary gland. The adrenal system is then triggered to release cortisol. The nerves react to the trigger eliciting responses such as focused attention and heightened awareness.

Long-Term Health Risks of Anxiety


These actions are normal and even healthy on a short-term basis, but when the stress response fails to shut off, that’s when problems begin to arise. These actions, which are controlled by the hypothalamic-pituitary-adrenal axis and sympathetic nervous system, also contribute to homeostasis to optimize energy use. Because these systems influence other bodily functions, prolonged responses can have damaging impacts on health. [1] In addition to the short-term symptoms described in a previous section, here are some ways anxiety affects long-term health.

Increased Disease Risk

Businessman holding glasses as he rubs his head while staring at his computer

Anxiety has been linked to inflammation, an underlying driver of many chronic diseases. Inflammation is directly implicated in cardiovascular disease, the number one cause of death worldwide. Increased inflammation has also been correlated with cancer, dementia, depression, and rheumatologic disease. Evidence also suggests that anxiety sufferers are more likely to develop certain chronic health conditions. This could be a result of the suspected interaction between the immune system and the central nervous system. [2]

Specifically, anxiety disorders have been linked to the development of heart disease, as well as coronary events in individuals already suffering from heart disease. One study shows people with the highest levels of anxiety are 59% more likely to have a heart attack, while others concluded that in patients with established heart disease, those suffering from anxiety were twice as likely to experience a heart attack compared to those without a history of anxiety. [3]

Sleep Deprivation

Mature woman lying in bed with her husband having trouble falling asleep

As mentioned above, sleep issues are commonly seen in anxiety disorders. While sleep deprivation can cause short-term issues such as excessive daytime sleepiness, it is also associated with many worrisome long-term health problems including an increased risk of diabetes, obesity, depression, hypertension, heart attack, and stroke. [4] Anxiety disorders are therefore dangerous in the fact that their physical symptoms tend to snowball with many of the related issues they cause also contributing to even more serious consequences. 

Weight Gain

Woman standing on scale to evaluate her weight gain

Constant worry can be a significant contributor to weight gain. Mood disorders in general can impact appetite as evidenced by the 25% comorbidity rate between these conditions and obesity. Moreover, patients with higher circulating cortisol levels demonstrate insulin resistance and increased abdominal fat.

The interplay between weight and anxiety extends further. Digestion changes, including slowed digestion, can occur in anxious individuals which can contribute to weight gain over time. Additionally, many people who suffer from anxiety experience energy depletion, which can cause an individual to become less physically active. Even certain medications prescribed to treat anxiety can contribute to fatigue, thereby inhibiting a person’s drive to exercise. Finally, many people with mood disorders turn to “comfort food,” which is often calorie-dense but low in nutrients, highly processed, and palatable. This continued pattern of eating for pleasure, instead of consuming what the body truly needs, can set patients up not only for weight gain but also ill health in general.

Are You Risking Your Long-Term Health – In Conclusion


Anxiety, similar to chronic stress, can lead to long-term health issues including increased disease risk, sleep deprivation, and weight gain. Anxiety has been linked to chronic inflammation, which is the underlying factor for cardiovascular disease, increased risk of cardiac episodes (stroke or heart attack), cancer, dementia, depression, and rheumatologic disease.

Studies have also associated anxiety to sleep deprivation due to constant worry, a symptom of anxiety, which is responsible for excessive daytime sleepiness in the short-term and increased disease risk in the long term. Constant worry can also be a significant contributor of weight gain due to increased appetite, insulin resistance due to increased cortisol levels, energy depletion, and fatigue.

Cenegenics physicians address your anxiety using an all-encompassing approach to address not only the symptoms of anxiety – lack of energy, weight gain, sleep issues, but also the cause. Cenegenics programs focus on optimizing your health through customized nutrition and exercise plans to reduce your anxiety, with the flexibility to change based on your life events!

Next Steps to Understanding Your Anxiety

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

References

[1] Stöppler, Melissa Conrad, MD. “Stress.” MedicineNet.com Retrieved from URL: https://www.medicinenet.com/stress/article.htm#stress_facts

[2] S. Salim et al. “Inflammation in anxiety.” Advances in Protein Chemistry and Structural Biography. 2012. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pubmed/22814704

[3] “Anxiety and physical illness.” Harvard Health Publishing. 09 May 2018. Retrieved from URL: https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness

[4] Colten, HR and Altevogt, BM. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press, 2006. 

Businessman holding head as he stares at computer stressing about work

Causes and Symptoms of Anxiety Disorders

I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, 

but he who conquers fear.

Nelson Mandela


Anxiety disorders have become extremely common in our society. Nearly 20% of U.S. adults have suffered from an anxiety disorder within the past year, and roughly one-third of all U.S. adults have experienced an anxiety disorder at some point in their lives. It’s therefore clear that the issue demands more attention than it has been given. [1] Despite the prevalence of anxiety, the topic (along with many other mental health issues) is rarely discussed openly. Yet, it continues to be a reality for many individuals – especially those juggling many responsibilities, including a demanding career.

While occasional anxiety is a normal aspect of life, prolonged anxiety is actually considered a disorder. More specifically, there are various anxiety disorders, each with their own symptoms and causes. With so many different types of anxiety and each affecting people differently, a variety of approaches to treatment may be employed to help combat the condition. Although each case requires an individualized treatment plan, there are some commonalities among approaches that tend to benefit the majority of anxiety sufferers.

Below, we’ll take a closer look at anxiety including its types, symptoms, and long-term effects, as well as how it can be treated effectively through clinically proven methods used by Cenegenics physicians.

Are Stress & Anxiety the Same?


The terms anxiety and stress are often used interchangeably and, while there is some overlap among the two, they also have a number of key differences. Understanding the ways in which anxiety differs from stress is essential to treating the condition effectively.

First, let’s consider how stress and anxiety are similar. Both are negative emotional experiences which can cause a host of unpleasant mental and physical symptoms, such as energy depletion, irritability, and sleep disturbance. Moreover, stress and anxiety are linked with recurrent stress often morphing into an anxiety disorder.

Yet, the key difference among stress and anxiety is that while stress is generally a short-term reaction to an isolated, exterior condition, anxiety is a sustained mental illness which continues to persist even after the threat is gone. Of course, stress can also persist over a long period of time, and is known as “chronic stress.” Thus, it’s critical to understand another important difference between the two conditions. While stress is usually a result of external pressures, anxiety typically manifests internally.

Also, individuals who suffer from stress and anxiety tend to describe the effects of the conditions as being slightly different. Stress has been described as a feeling of immense mental or emotional pressure, whereas anxiety is characterized as general unease, worry, or fear. [2] If you find yourself nervous without being able to pinpoint a specific cause versus, say, work-related issues or family problems, you are most likely experiencing anxiety.

With this in mind, let’s move on to explore the different types of anxiety disorders.

Types of Anxiety Disorders


There are several types of anxiety disorders, most of which can be categorized into the following groups.

Generalized Anxiety Disorder

Generalized anxiety disorder (GAD) is characterized by excessive worry sustained for a period of six months or more. The anxiety can impact an individual’s social life and work performance and may be accompanied by muscle tension, difficulty concentrating, sleep issues, fatigue, feeling restless or on-edge and, most commonly, apprehension.

Panic Disorder

While a person with panic disorder can suffer from symptoms similar to those seen in GAD, they also experience episodic attacks. These panic attacks come on abruptly, causing immense fear. They can be triggered by a specific object or situation or may happen unexpectedly. Panic attacks create feelings of impending doom, along with physical symptoms such as trembling, sweating, accelerated heart rate or heart palpitations, and shortness of breath.

Phobia-Related Disorders

A phobia is an intense fear of a specific situation or object. While it is natural to fear certain circumstances, a phobia is different in that the fear is out of proportion with the reasonable likelihood of any danger being presented by a situation or object. One example is social anxiety disorder, previously referred to as social phobia, in which people fear social settings or giving performances. [3]

Obsessive-Compulsive Disorder

Obsessive-compulsive disorder, OCD, is a chronic disorder in which an individual has uncontrollable, repetitive thoughts (obsessions) and behaviors (compulsions) that interfere with your day-to-day life. Obsessions are recurrent thoughts or impulses that cause distress, anxiety, or disgust. Compulsions are repetitive behaviors performed in response to an obsession to alleviate stress. This can include cleaning, repeating, checking, ordering and arranging, and mental compulsions.

Post-Traumatic Stress Disorder (PTSD)

Mature man looking at phone while woman sits on opposite side of bed feeling tense

Each person experiences anxiety differently, which is why having a comprehensive understanding of the condition’s possible symptoms can be helpful for determining whether you could be experiencing it. Some of the common symptoms and signs of anxiety are:

  • Feeling tense, nervous, or restless
  • Avoidance of known anxiety triggers
  • A sense of panic or doom
  • Increased heart rate
  • Hyperventilation
  • Excessive sweating or trembling
  • Racing thoughts; difficulty controlling fears
  • Gastrointestinal issues
  • Difficulty sleeping
  • Weakness or tiredness
  • Difficulty thinking about anything other than present worries [4]

Causes of Anxiety


Because there are so many possible contributors to anxiety, a specific cause can be difficult to pinpoint. In some cases, anxiety can be a side effect of medication. It is also linked to medical conditions such as respiratory disorders such as chronic obstructive pulmonary disease (COPD), thyroid issues, heart disease, and diabetes.

Additionally, anxiety can be a symptom of drug misuse or withdrawal. Nonetheless, anxiety doesn’t always have a medical cause. In these cases, researchers believe that anxiety disorders are caused by a combination of factors which can include genes, external stressors, and diet. [5]

Causes of Anxiety

Common factors that can cause anxiety include: 

  • Stress from work or school
  • Stress caused by personal relationships or marriage
  • Financial stress
  • Serious mental illness
  • Side effect of medication
  • Emotional trauma
  • Genetic makeup
  • Poor nutrition

Additionally, researchers are also finding that there are some risk factors for all types of anxiety disorders, including:

  • Shyness during childhood
  • Exposure to stressful or negative events during childhood or early adulthood
  • A family history of anxiety [6]

As you might imagine, determining one’s source of anxiety can be a challenging task. For this reason, Cenegenics physicians use an all-encompassing approach to treat the condition as thoroughly as possible while also addressing some of the potential contributing factors behind the anxiety. Combatting anxiety is especially critical to wellness and longevity when we consider its potential impact on a person’s health, as discussed in the upcoming section.

Understanding Anxiety – In Conclusion


Anxiety and stress are often used interchangeablely, although they have numerous differences. Stress is generally short-term, although instances of recurring stress can become chronic. Anxiety is characterized by unease, worry or fear and often manifest internally.

Cenegenics understands that no matter how your anxiety manifests, it can have detrimental effects on your long term health including suppressed immune system function, increased risk of obesity, heart attack and stroke, loss of sleep, and problems with weight management. Cenegenics physicians use a comprehensive approach to treat your anxiety, while also addressing possible causes of the condition.

Next Steps to Reducing Your Anxiety with Cenegenics

FREE Consultation

Our world class physicians create a personalized plan to help you feel 10+ years younger. You'll be more energetic, lose weight, sleep better, have more libido, and think more clearly. Click below to schedule a free consultation with one of our physicians. It's quick + easy. 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] National Institute of Mental Health. Retrieved from URL: https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder.shtml

[2] “How to deal with stress.” National Health Service. March 17 2017. Retrieved from URL: https://www.nhs.uk/conditions/stress-anxiety-depression/understanding-stress/

[3] “Anxiety Disorders.” National Institute of Mental Health. July 2018. Retrieved from URL: https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

[4] “Anxiety disorders.” Mayo Clinic. 04 May 2018. Retrieved from URL: https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

[5] “Anxiety Causes.” Healthline. Retrieved from URL: https://www.healthline.com/health/anxiety-causes

[6] National Institute of Mental Health, see above.

Mental acuity comprises memory and focus, exercise can positively impact your ability to formulate memories, proper nutrition can help optimize your neurological function over a long life

Understanding Mental Acuity: Improving Focus, Memory and Concentration with Cenegenics

The Impact of Exercise on Brain Health and Mental Acuity

Nutrition’s Role in Brain Health and Proper Neurological Function

The Impact of Sleep on Neurological Function

How Supplements Support Brain Health and Mental Acuity

Next Steps: How Cenegenics Can Improve Your Mental Acuity

 

Mental acuity, or sharpness of the mind, comprises memory, focus, understanding, and concentration. As we age, these factors begin to decline naturally. Environmental and lifestyle factors can also take their toll on brain health, contributing to further decline of mental acuity in the form of conditions such as dementia and Alzheimer’s disease.

While some factors of brain health are beyond our control, there are many which are in our power to improve. The brain is the most complex organ in the body, with an intricate network of billions of nerve cells. To support the multifarious processes it performs, the brain requires the proper fuel, conditioning, and rest. Specifically, optimizing exercise, diet, sleep, and nutrient intake can all support mental acuity over the long term.

In the following sections, we will discuss the ways in which you can enhance these four factors to benefit your brain health.

The Impact of Exercise on Brain Health and Mental Acuity


The fact that exercise has many health benefits is indisputable. Its advantages are both physical and mental, internal and external: from building lean tissue and improving muscle elasticity to increasing cardiovascular efficiency and stamina, the list goes on and on. Now, however, there is emerging research acknowledging the impact of exercise on brain health, and the findings are truly remarkable. [1][2]

man running to improve mental acuity, research shows exercise can have an impact on improving mental acuity

Exercise increases brain-derived neurotrophic factors (BDNF), proteins that promote the survival of nerve cells. It also increases Glial cell line-derived neurotrophic factors (GDNF) and neuronal growth factors (NGF), both of which also contribute to the proliferation of neurons. Specifically, these growth factors maintain neuronal health as well as that of neural synapses, or the chemical messages that are exchanged between neurons. Synapses are essential to neuronal function and are also believed to play an important role in the formation of memories [3].

The growth factors identified above also support another important mechanism: they prevent Amyloid beta peptides (Amyloid-B) and neurofibrillary tangles from developing. Amyloid-B and tangles are suspected to contribute to degradation of nerve cells in the brain, and the subsequent development of Alzheimer’s disease [4].

Interestingly, these remarkable benefits are only observed in moderate- to high-intensity training. Elevating the heart rate to a higher degree than that which is experienced at lighter intensity levels causes the body to adapt. When we train harder, our brains must work harder to maintain synchronicity with the muscles we are using. This increased training intensity results in the highest possible elevation of growth factors, thereby achieving the strongest line of defense against Amyloid-B and tangles.

couple weight training to improve mental acuity, couple weight training to develop new motor learning patterns and improve mental acuity

Additionally, weight training and complex compound movements support the development of new motor learning patterns. Each time we learn a new exercise or motor skill, we increase the number of motor neurons we can use to perform these movements (called motor units). The greater the stimulation, the more our minds must grow and develop (known as brain plasticity). Consistently challenging the brain and neuronal pathways can also impede buildup of Amyloid-B and tangles.

Every day, our body’s cells perform chemical processes needed to survive, also known as metabolism. This often leads to the development of metabolic waste, which must be removed. In addition to this waste produced internally, we are also exposed to more external chemical sources than ever before. Exposure to these chemicals results in the build-up of reactive oxygen species (ROS), also known as free radicals. Our body does a great job of filtering these free radicals out on its own through processes such as urination, digestion, and sweat. Yet, physical inactivity can significantly slow this process, leading to an eventual elevation of free radicals and oxidative damage. This can seep into the brain, affecting healthy brain tissue. When we exercise, however, it rids the body of this waste: there is a significant increase in antioxidant enzymes within the brain, which work to remove any elevated ROS and subsequently maintain neuronal health.

Finally, exercise leads to an increase of dopamine, which is also known as the “feel-good hormone.” It also increases dopamine receptor sensitivity through increased vasodilation (widening of the arteries) and restoration of the basal ganglia, the structures within the cerebral hemisphere where dopamine is released. This, too, supports the health of neuronal synapses, allowing for the efficient passage of chemical messages from neuron to neuron. The release of dopamine also leads to improved mood, as well as decreased depression, which are both affiliated with degenerative brain health over time.

Nutrition’s Role in Brain Health and Proper Neurological Function


woman following Cenegenics nutritional guidelines to improve mental acuity, woman shopping for food to contribute to optimal brain health

While proper nutrition is a known component in maintaining overall physical wellness, its role in neurological health tends to be overlooked. When we think of food, the factors that come to mind are typically calories, weight loss or gain, and body composition. However, much like exercise, nutrition can contribute to brain health and optimal neurological function over a long life.

The process of maximal development and maturation begins at birth, which includes neurological function. In fact, infants use nearly 90% of their fuel to strengthen and develop the brain. With age, this figure drops to approximately 25-30% of our daily nutrition. While lower, this percentage still represents a considerable portion of our daily nutrition, and the interplay between diet and brain health should therefore be taken seriously [5].

Poor nutrition can have detrimental effects on many aspects of neurological function and health. A diet high in saturated fat and processed foods and low in essential nutrients and minerals, for instance, can lead to anxiety, depression, severe fatigue, and even brain atrophy and brain disease.

Conversely, good nutrition can combat the natural decline in brain health. When we learn a new skill or challenge our minds with unique stimuli, our neurons and brain cells respond accordingly. These new skills and their subsequent motor pattern development support:

  • An increase in myelin sheath, which lines neuronal cells to support the efficient communication of messages between cells
  • An increase in the presence of neurotransmitters including dopamine, noradrenaline, epinephrine, and glycine, which carry messages into the synapse from cell to cell
  • Maintenance of optimal sizes of the cerebral cortex and hippocampus (responsible for memory and mood)

Number of synapses declines with age leads to decline in mental acuity, good nutrition can help protect neural synapses and improve mental acuity

As we age, however, a natural decline in neurological function and efficiency takes place, characterized by:

  • A decline in the number of synapses, leading to less efficient transfer of messages from one neuron to another
  • The decrease and wearing down of myelin, which also decreases the speed of transmission of messages between cells
  • Atrophy of the cerebral cortex, prefrontal cortex, and hippocampus
  • An increase in the oxidative stress in the brain
  • Buildup of toxic Amyloid-beta in the brain

Left unchecked, these factors can severely impede neurological function, as well as the development of age-related brain disease such as Alzheimer’s. The following key nutrients prevent against this deterioration:

  • Dietary Lipids: Found in fatty fish such as salmon, mackerel, and cod, as well as eggs, avocados, and non-hydrogenated oils, lipids maintain the strength of the myelin sheath and neuronal cell walls.
  • Carotenoids and Flavonoids: These antioxidants can be ingested through yellow and orange fruits and vegetables and reduce oxidative stress and free radicals throughout the body.
  • Micronutrients: Making up DNA and RNA in the cell, the following micronutrients also play a role in natural neurological function and support healthy brain lipids and neurotransmitters:
    • Iodine: Get your iodine through Himalayan sea salt, kelp, and unprocessed table salt, as well as most types of seafood, to maintain healthy neuronal enzymatic activity.
    • Iron: Iron deficiencies are associated with decreased oxygen delivery to the brain, which leads to decreased focus, attention, and overall neurological function and brain health. Nuts, fish, eggs, legumes, and lean meat are healthy sources of iron.
    • Protein: Proteins aid in the production of peptide-based neurotransmitters, including dopamine, noradrenaline, glycine, and tryptophan, which converts to serotonin. Low levels of these neurotransmitters lead to depression, anxiety, and bipolar mood swings. Healthy protein sources include meat, fish, eggs, dairy products, and legumes.
    • Folate: Also known as vitamin B9, deficiencies in this nutrient are associated with brain atrophy, specifically in the cerebral cortex. Folate is found primarily in leafy greens.
    • B12: Found in lean beef, salmon, and eggs, B12 deficiencies are also associated with brain atrophy.
    • Vitamin D: This essential vitamin acts as a neurosteroid, which increases the excitability of nerve cells. While eggs and fatty fish are two well-known dietary sources, you can also acquire vitamin D through sunlight.
    • Essential Fatty Acids: Two essential fatty acids (EFAs), linoleic and alpha-linolenic, are not synthesized by the body, and therefore must be consumed through nutrition. These fats are used to build specialized fats called omega-3 and omega-6 fatty acids, which support the function of all tissues. They provide structure for the myelin sheath and contribute to the structure and composition of neurotransmitters and other peptides. You will find EFAs in fatty fish such as salmon, mackerel, cod, oysters, trout, tuna, and halibut.

The Impact of Sleep on Neurological Function


business man experiencing sleep deprivation decreases mental acuity, Sleep deprivation must be addressed to support long-term mental acuity and overall wellness

Sleep deprivation is rampant across the country, with roughly 50-70 million adults suffering from a sleep disorder [6]. Whether it is from work-related stress, family or social obligations, or late-night TV watching habits, we are losing precious sleep and paying the price with our health. Poor and diminished sleep volume contributes to decreased energy, increased cravings, decreased muscle protein synthesis, and decreased cognitive awareness and performance. In terms of brain health, lack of sleep can also lead to:

  • Increased buildup of Amyloid beta
  • Increased oxidative stress and free radical buildup
  • Decreased myelin sheath and total synapses
  • Decreased size of the cerebral cortex and hippocampus

These factors combined are precursors for many of the nation’s leading causes of death, including obesity, diabetes, and heart diseases; as well as degenerative brain diseases such as Alzheimer’s and dementia.

The degree to which lack of sleep is slowly killing our population can therefore not be overstated. A concerted effort to achieve better sleep, in terms of both quality and quantity, must therefore be taken to support long-term mental acuity, as well as overall wellness.

If you are someone who struggles to get proper sleep, here are some practical strategies you can implement to facilitate a restful night of slumber:

  • Avoid Light: Before trying to get to sleep, you should spend at least 20 minutes in a cool, dark room away from all electronic devices, including handheld phones or tablets and large technology. The light from these devices can disrupt the body’s natural rhythm, making it more difficult to ease into deep sleep.
  • Lower the Temperature: To enter REM sleep, your core temperature must be lowered. A stuffy, hot room can cause restlessness.
  • Time Your Gym & Caffeine Routines: Going to the gym and consuming caffeine both elevate heart rate and blood pressure, which could be difficult to bring back down to baseline before sleep. These activities should therefore be done well before bedtime.
  • Take Naps: When taken in the early afternoon or earlier, naps of no more than 30 minutes can improve cognition and focus [7]. Just be sure to set your alarm for 30 minutes, as sleeping any longer can actually cause drowsiness.
  • Weight Train: Weight training can increase muscle protein and cause fuel breakdown, prompting the body to need more recovery. Your body will therefore make more of an effort to enter deep sleep, and will be more likely to stay that way as well.

How Supplements Support Brain Health and Mental Acuity


Even the healthiest diets can leave gaps in nutrition. Despite conscious efforts to improve eating habits, we may still come up short in certain micronutrients and substances that improve overall health. Supplements can make up for these deficiencies but are best reserved for individuals who actually have an established deficit. Micronutrient deficiency testing is therefore worth consideration for patients looking to improve mental acuity.

The following supplements have been shown to improve brain health through numerous pathways:

Fish Oil

Fish oil can improve mental acuity and decrease chances of depression, Fish oil improves serotonin levels and can have a positive impact on individuals with depression

Fish oil is one of the most heavily researched supplements, and for good reason. Omega-3, found in both fatty fish and fish oil supplements, contains docosahexaenoic acid (DHA) and eicosapentaenoic (EPA), which can have an effect on mental acuity. Omega-6, on the other hand, is found in red meat and eggs.

EPA and DHA act as eicosanoids, which are lipids with 20 or more carbon links. These lipids are released, in response to stress, and help keep stress levels under control. Eicosanoids will release whichever fatty acid your body has more of, omega-3 or omega-6. Having a higher ratio of omega-3 to omega-6 is the best way to ensure the proper fatty acid is being released in response to stress. Additionally, high levels of EPA (1 gram or more) has been shown to improve serotonin levels, which can have a positive impact on individuals with depression.

Research has not yet identified a positive effect from fish oil supplementation on individuals with a healthy dietary omega-3 intake or those with fully developed Alzheimer’s disease. Nonetheless, based on what experts have seen so far, it is clear that the best plan for supporting longevity and mental acuity is to start incorporating fatty fish into your diet as early as possible, and maintain consistent exercise and sleep habits.

While fish oil is commonly measured in grams, the potency/quantity of essential fatty acid content per gram can vary between products.  Aim for fish oil products with more than 500mg of EFA per 1g of fish oil.

Taking 1 gram of fish oil per day proves to be beneficial for general health. However, up to 6 grams per day (usually split into 2 to 4 doses) can improve inflammation and soreness. Be sure to take the supplement with food in order to avoid unpleasant “fish burps.” [8]

Bacopa Monnieri

Bacopa Monnieri can improve mental acuity and cognitive function, Bacopa Monniei improves neurological function by increasing length of dendrites

Also known as the water hyssop, Bacopa Monnieri is an herb which can improve mental acuity, focus, and cognitive function. Unlike other supplements taken to support brain health, it does not have any age-specific effects and can therefore be taken by adults throughout any stage of life.

Bacopa Monnieri improves neurological function by increasing the length of dendrites, which are found at the beginning and end of neurons. Dendrites release and gather information, acting as the link between one neuron to another. The longer your dendrites, the more efficiently neurons can transfer messages from the brain throughout the body. Bacopa Monnieri is also an antioxidant, which can fight off free radicals such as Amyloid beta peptides in the brain.

Patients can take 300 mg of the supplement daily (55% bacoside content), which has proven to support better overall health. Additionally, 750-1,000 mg of Bacopa Monnieri leaf powder has also shown to benefit wellness, and when ingested in this form, it does not need to be taken with food. It has been shown to produce a more powerful effect when taken with coffee in the morning on an empty stomach [9].

Gingko Biloba

Also known as the water hyssop, Bacopa Monnieri is an herb which can improve mental acuity, focus, and cognitive function. Unlike other supplements taken to support brain health, it does not have any age-specific effects and can therefore be taken by adults throughout any stage of life. Bacopa Monnieri improves neurological function by increasing the length of dendrites, which are found at the beginning and end of neurons. Dendrites release and gather information, acting as the link between one neuron to another. The longer your dendrites, the more efficiently neurons can transfer messages from the brain throughout the body. Bacopa Monnieri is also an antioxidant, which can fight off free radicals such as Amyloid beta peptides in the brain. Patients can take 300 mg of the supplement daily (55% bacoside content), which has proven to support better overall health. Additionally, 750-1,000 mg of Bacopa Monnieri leaf powder has also shown to benefit wellness, and when ingested in this form, it does not need to be taken with food. It has been shown to produce a more powerful effect when taken with coffee in the morning on an empty stomach. Gingko Biloba

Gingko Biloba, also known as the maidenhair tree, has gained the attention of researchers for its suspected ability to improve mental acuity. Evidence points to its power to reduce levels of Platelet Activating Factor (PAF) in the blood, thereby lowering thrombotic levels (buildup of blood clots). This anti-inflammatory effect is also extended to neuronal activity, and helps the efficient message delivery between neurons. Finally, the supplement is a natural antioxidant, which lowers levels of Beta-amyloid coloring in critical areas of the brain, including the prefrontal cortex.

For better mental performance, individuals can take 120-240 mg of the supplement, while 40-120 mg can be taken 3 times per day to alleviate cognitive decline [10].

Huperzine A

Extracted from the huperziceae family of herbs, Huperzine A is a compound, which acts as an acetylcholinesterase inhibitor. Acetylcholinesterase degrades acetylcholine, the major neurotransmitter responsible for passing chemical messages between neurons, causing slower information transfer. By inhibiting acetylcholinesterase, Huperzine A helps to increase acetylcholine for improved information transfer and better overall cognitive function.

The daily recommendation for Huperzine A is 50-200 mcg, and the supplement does not need to be taken with food [11].

Choline

Choline supports transfer of information between neurons, Choline is commonly found in eggs and is useful in improving mental acuity

Choline is a vitamin found naturally in beef liver, eggs, legumes, and nuts. It acts as a precursor molecule for acetylcholine, which as mentioned above, supports the efficient transfer of information from one neuron to the next. As such, it pairs well with Huperzine A.

While 250 to 500 mg of choline can be taken daily for general health, 1 to 2 grams have been linked to an improvement in overall acetylcholine levels [12].

How to Improve Your Mental Acuity – In Conclusion


Aging brings on a myriad of challenges, which must be addressed proactively to sustain optimal brain health. When these challenges are left to manifest over time without taking preventive steps to improve nutrition, physical fitness, and sleep, our health is compromised in terms of both physical and mental decline. The impact exercise, sleep, nutrition, and nutrient deficiency can have on the brain is demonstrated below.

Impact of external and internal factors on stress, Lack of exercise and sleep can decrease mental acuity, Sufficient exercise and sleep can improve mental acuity

Together, these four factors provide the best line of defense in supporting mental acuity for the long term. The research is definitive and clear, and by implementing the practical tips laid out above, you can take the most effective approach in minimizing degenerative brain disease and supporting cognitive function well into the future.

Next Steps: How Cenegenics Can Improve Your Mental Acuity


Register for your complimentary phone consultation.

We hope the information above assisted you in your research process.

Additional Information Optimizing Your Mental Acuity with Cenegenics


Cenegenics Elite Health Program: Why You Should Consider Age Management Your Next Investment

What is Cenegenics?

What Does Cenegenics Cost?

What is Age Management Medicine?

Why Can’t I Sleep? – Clinical Explanations

Nutrition for Weight Loss

Weight Loss: Role of Exercise

How Cenegenics Can Help Relieve Stress in Executives & Professionals

Types of Stress: Understanding Stressors

Symptoms and Long-Term Consequences of Stress

Cenegenics Alternatives: Why the Original Age Management Program Reigns Superior

Sources of Mental Acuity and Improving Mental Sharpness 


[1] Figure 2f from: Irimia R, Gottschling M (2016) Taxonomic revision of Rochefortia Sw. (Ehretiaceae, Boraginales). Biodiversity Data Journal 4: E7720. https://doi.org/10.3897/BDJ.4.e7720. (n.d.). doi:10.3897/bdj.4.e7720.figure2f

[2] T., R., Y., Barreto, D. S., & P. (n.d.). Protective Effects of Physical Exercise in Alzheimer’s Disease and Parkinson’s Disease: A Narrative Review. Retrieved from URL:https://synapse.koreamed.org/search.php?where=aview&id=10.3988/jcn.2015.11.3.212&code=0145JCN&vmode=FULL

[3] Mark Mayford, et al. “Synapses and Memory Storage.” Cold Spring Harbor Perspectives in Biology. June 2012. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3367555/

[4] Bloom, G.S. Amyloid- β and tau: the trigger and bullet in Alzheimer disease pathogenesis. JAMA Neurology Apr. 2014. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pubmed/24493463

[5] Gottschling, see above.

[6] “Sleep and Sleep Disorder Statistics.” American Sleep Association. Retrieved from URL: https://www.sleepassociation.org/about-sleep/sleep-statistics/

[7] Kutscher SJ. Sleep and Athletic Performance. Principles and Practice of Sleep Medicine. 2017. doi:10.1016/b978-0-323-24288-2.00064-7.

[8] “Fish Oil,” Examine.com, published on 26 October 2014, last updated on 27 August 2018. Retrieved from URL: http://examine.com/supplements/fish-oil/

[9] “Bacopa monnieri,” Examine.com, published on 3 May 2014, last updated on 14 June 2018. Retrieved from URL: http://examine.com/supplements/bacopa-monnieri/

[10] “Ginkgo biloba,” Examine.com, published on 23 February 2014, last updated on 23 July 2018. Retrieved from URL: http://examine.com/supplements/ginkgo-biloba/

[11] “Huperzine-A,” Examine.com, published on 12 July 2013, last updated on 22 July 2018. Retrieved from URL: http://examine.com/supplements/huperzine-a/

[12] “Choline,” Examine.com, published on 23 October 2013, last updated on 14 June 2018. Retrieved from URL:  http://examine.com/supplements/choline/

 

Cenegenics alternatives are often in the form of a low-T center, A low-T center focuses on low testosterone but does not focus on the causation of low-T symptoms

Traditional Low-T Centers May Be Causing You To Miss Out On Weight Loss

Article at a Glance

  • A low-T center focuses on low testosterone and bringing it within normal range. Sufficient monitoring is necessary to minimize side effects and risk, which is often lacking in most low-t centers.
  • Cenegenics all-encompassing approach is superior to a low-T clinic. Age management physicians focus on treating the hormone imbalance and the symptoms, but also investigate the root cause of the imbalance.
  • Cenegenics focuses on boosting energy, losing weight, enhancing libido, improving mental acuity, and achieving better sleep.

A Google search for “Cenegenics alternatives” yields roughly 35,600 results, and it is no surprise why. The world of age management medicine has exploded since the inception of our physician-founded program in 1997. From Ehormones to HealthGAINS, Andrologix to Royal Medical Centers, many hormone therapy services have emerged in response to the growing number of adults seeking out solutions for low hormone levels. Yet, as more and more individuals continue to prioritize their health through their middle ages and beyond, many continue to ask: How do Cenegenics alternatives compare to the original age management program?

As with many trailblazers, Cenegenics is superior in a number of ways. We are considered the “Gold Standard” in the industry, and beyond offering the best services for hormone treatment , our program extends far beyond hormone replacement therapy (HRT) and age management alone. If you are exploring your options for achieving optimal health and are wondering whether you might be able to attain the same results from a Cenegenics alternative, take the time to read through the following guide. From our comprehensive age management solutions that address all facets of adult wellness to our team of industry-leading specialists, we have cultivated a program for which, simply put, there is no viable alternative.

Going Beyond the Scope of a Low-T Center: Cenegenics Age Management


While there are indeed plenty of low-testosterone clinics to choose from, none compares to the robust age management solutions available through Cenegenics. Yet, many patients considering an alternative to Cenegenics might wonder whether such a comprehensive age management program is necessary. After all, if many of the issues associated with aging can be traced to hormonal changes, isn’t HRT enough? Not quite.

It is important to note that while hormone regulation is a critical element in a robust wellness program, for many adults, it is only one piece of the puzzle. Changing hormones can produce widespread effects, from impacting sleep duration and quality to posing ongoing weight challenges. Thus, while treating hormone imbalances themselves is a logical starting point for patients suffering from estrogen and testosterone deficiencies, a better approach is to treat not only the imbalance itself, but also the many frustrating symptoms it may produce, in concurrence.

physicians at a low-T center only focus on your testosterone levels, Cenegenics physicians focus on the root cause of your low testosterone, Cenegenics alternatives cannot compare to the all-encompassing Cenegenics Elite Health program

The Cenegenics difference lies in our commitment to helping you overcome all of the challenges associated with aging. We address health in the areas of sleep, cognition, weight management, libido, and energy levels, providing well-rounded yet individualized treatment to achieve real results. Our team excels in enhancing health across these five pillars through evidence-based, physician-developed strategies. Moreover, our approach is proactive: instead of waiting for the signs of serious age-related diseases to appear, we mitigate risk factors and facilitate optimal health. Our focus is not to simply bring patients within the “normal” ranges found in traditional medicine. In many cases, these readings are not actually healthy at all, and are based on the overall U.S. adult population which encompasses the 32% of people who are obese. We therefore target accurate representations of optimal health, going far beyond age management medicine.

For example, we adhere to the highest standards in heart disease prevention with the understanding that 1 in 4 fatalities are caused by heart events. [1] More alarmingly, 50% of people who experience a heart event were classified as “low risk” by the measures employed in traditional medicine. [2] We use carotid artery testing to detect risk of heart attack or stroke by measuring the thickness of artery walls. In addition to this and other forms of sophisticated heart health testing which are not used in traditional medicine, we perform an abundance of additional exhaustive testing and diagnostics, including 86 comprehensive labs. This allows our physicians to drill down and identify core conditions causing health issues such as low energy or inability to lose weight. Even expert physicians who are highly trained in optimal health cannot properly diagnose a patient without this extensive testing, which also includes neurocognitive testing, VO2 max, DEXA scans, and more to precisely measure all biologic and physiologic biomarkers, as well as physical performance and mental acuity.

Additionally, it must be noted that age-related factors such as hormonal decline are not the only issues responsible for causing sub-optimal health. Exercise and sleep, for example, are cornerstones for reducing the risk of age-related problems including:

  • Obesity
  • Frailty
  • Dementia
  • Heart disease
  • Cancer
  • Osteoporosis

With the addition of hormone regulation, the effectiveness of nutrition, exercise, and sleep prescriptions can produce tangible results for motivated patients. Cenegenics patients therefore experience the benefits of hormonal health along with many more. Burning fat and building muscle, optimizing cognitive function, achieving quality sleep, and improving both physical and sexual energy are just a few of the lasting advantages of program participation. Ultimately, patients who choose Cenegenics understand that hormone replacement is of little value without establishing good overall health.

Clinics that offer hormone replacement therapy alone give patients only a small glimpse into their overall health. Yet, Cenegenics clinicians understand how each hormone has a specific job, but overlaps the others to create a synergistic environment for improved wellness.

Our team also realizes that hormone imbalances can encroach on job performance– especially in a 21st century business landscape where poor lifestyle choices, diminished endocrine system, and ongoing career-related stress can collide. Because hormones perceptively alter sexual, physical, and cognitive functions, which often lead to psychological complications, our team takes a sophisticated approach to wellness optimization instead of narrowly addressing a single parameter of age management. In doing so, we guide our patients into an improved lifestyle, maximizing health potential to enjoy a more youthful way of life with the following benefits:

Improved Energy

Cenegenics addresses the addition of exercise to a person’s regimen as research suggests that obesity is strongly linked to low testosterone, Cenegenics alternatives do not address exercise as their main focus is low testosterone and not the root causes of the issue

By the age of 70, roughly 30% of muscle mass individuals had at the age of 20 is gone [4]. This often contributes to decreased strength, fatigue, and energy depletion. Our age management doctors specialize in determining whether lifestyle changes alone are enough to address declining energy levels associated with aging, or whether a more aggressive approach is needed to target an underlying cause of the symptom.

Better Sleep

A low-T center does not focus on sleep, Cenegenics focuses on patients getting better sleep as poor sleep quality can attribute to hormonal changes, Cenegenics alternatives may not address sleep issues such as sleep apnea or disordered breathing as a cause of low testosterone

Untreated sleep disorders increase the risk of death from any cause in older adults [5]. More than a third of Americans are poorly rested for more days out of the week than not, and nearly half the population (46%) is unable to achieve the recommended seven to eight hours of sleep every night [6].

While poor sleep is in certain cases attributed to hormonal changes, there are many other potential culprits. Specifically, there is a proven interplay between sleep and inflammation, especially in the cardiovascular system. Sleep-disordered breathing and obstructive sleep apnea, in particular, can be attributed to sleep issues for at least 24% of the population. By addressing sleep disorders, in addition to any contributing factors, Cenegenics physicians make the greatest possible improvement on both long- and short-term health in their patients.

Mental Acuity

It is in irrefutable fact that the mind changes with age. Yet, neural and cognitive functions are complex, and age-related changes to brain structure and function are not the same in all individuals. Moreover, age alone isn’t the only factor impacting focus, memory, and other cognitive functions. Lifestyle factors such as exercise, sleep, diet, alcohol consumption, and even caffeine intake can all influence brain health. Understanding the ways in which these factors affect the mind demands an extensive look into an individual’s current measures of health, medical history, and lifestyle. Through approaches such as nutraceuticals and prescriptive lifestyle adjustments, Cenegenics clinicians advise tailored preventive treatment programs to help patients minimize age-related cognitive decline.

Weight Loss

Cenegenics focuses on weight loss for obese patients as it can be a large contributor of low T, Cenegenics alternatives do not often focus on weight loss as part of their treatment plan of low T

Metabolic rate drops by 2% or more per decade after the age of 25 [7], making weight loss and weight regulation more challenging with age. However, it is important to understand that aging, and the fluctuations in hormone levels that go with it, cannot be solely blamed for the obesity epidemic. It is instead eating patterns that contribute to obesity, which is directly linked to morbidity from heart disease, cancer, diabetes, and high blood pressure [7]. Thus, any indication that a single hormone supplement will accomplish weight loss in itself is a falsehood, as there is no way to achieve sustainable weight loss without compliance to a healthy eating program.

Cenegenics physicians take into consideration the lifestyle factors, preferences, and nutritional needs of their patients to design a detailed dietary plan. In doing so, they help their patients make the transition towards mindful, healthy eating habits that will last, instead of dieting. The results are not only reductions in body fat, but also decreased risk of life-threatening conditions such as cardiovascular disease.

Increased Libido

A declining sex drive can take a toll on overall wellbeing, as well as the quality of a relationship. Low sexual interest can stem from a multitude of factors, including fatigue. Like weight management and sleep, addressing variances in libido necessitates a patient-centric approach. Our physicians therefore perform a comprehensive analysis into overall physical and mental health to determine the best course of action for each patient.

Cenegenics alternatives focus on increasing testosterone in order to increase libido, Cenegenics focuses on additional factors like weight management and sleep as low libido may stem from a multitude of factors

Overall, the comprehensive approach taken by Cenegenics is vastly different from those of most low-T clinics, many of which promise results with a few simple steps. True health optimization requires compliance with a demanding and comprehensive program. Low-testosterone clinics, conversely, advertise services such as medications shipped to you after a brief analysis. Unfortunately, these quick and easy approaches may overlook some significant indicators of health – which could have serious consequences.

How Cenegenics Differs from a Low-T Center: Unwavering Attention to Detail


Cenegenics clinical team take an all-encompassing approach compared to Cenegenics alternatives, The Cenegenics team ranges from phlebotomists to physicians in order to give the highest quality of patient care

Cenegenics’ comprehensive approach to health encompasses patient care from multiple sources, including wellness optimization physicians, exercise physiologists, phlebotomists, and nutrition & nutraceutical experts. They also look at the entire picture of patient health by taking into consideration key factors such as carbohydrate metabolism to observe the ways in which bioidentical hormones are impacting critical bodily functions.

Individualized Treatment

One important difference among Cenegenics and its competitors is our commitment to prioritizing the individual needs analysis. Our care providers treat each patient based on the specific nuances and combined circumstances impacting their health. While we understand that symptoms associated with low hormone levels may be one of the primary reasons why patients seek us out, our physicians also understand that a “one size fits all” modality is ineffective for treating these conditions. Instead, the complex interplay among nutrition, exercise, sleep, and genetic factors, among others, must all be considered and accounted for when developing a robust and effective health optimization plan.

To administer such a plan, Cenegenics collects in-depth, comprehensive lab values on patients at specific intervals. Contrast this with low-T centers, many of which boast a simple and easy three-step process. After the patient contacts the center, physicians from these low-cost options typically only perform a review of the patient’s sex hormone panel before prescribing medications. Yet, this significantly limits the physician’s understanding of how hormones are directly affecting carbohydrate and lipid metabolism, inflammatory markers, and kidney and liver function. More alarmingly, they may fail to address the treatment’s potential influence on prostate health. While low-T centers may perform lab work when subjective symptoms arise, Cenegenics is proactive in measuring the impact of bioidentical hormone use on prostate, kidney, and liver health, as well as other biomarkers.

By processing this information and regularly observing patients and patients’ biomarkers, our clinical team dynamically shifts and adjusts nutrition, exercise, and supplement goals and efforts, as needed, as patients respond and adapt over time. This allows us to make recommendations based on the individual’s needs analysis and prescribe only what will impact their biomarkers.

The Biomarkers of Aging

Only trained age management specialists can perform a comprehensive analysis of an individual’s biomarkers of age and provide individualized treatment based on these factors. Unlike our chronological age, the biomarkers of aging tell a different story. Made up of parameters such as muscle strength, cardiovascular performance, bone density, immunology, and mental acuity, they give age management specialists the most comprehensive overview of wellness when combined. Using this information, Cenegenics clinicians are able to develop customized exercise, nutrition, and supplementation programs – in addition to bioidentical hormone treatment fitting the precise needs of the individual.

Industry-Leading Specialists


age management medical practice, Cenegenics physicians differ from low-t center centers

Many low-cost clinics operate under one physician, while Cenegenics boasts 20 centers across the country supported by Cenegenics Partners, Center Physicians and Fellows trained in Age Management Medicine by the AMM Education Foundation. As our Partner and Director of Education for the Clinical Strategies for Healthy Aging course, Dr. Jeffrey Park Leake also co-wrote the Textbook of Age Management Medicine, available on Amazon. We pioneered the world’s largest age management practice, and with a focus on preventive care, have helped more than 35,000 patients worldwide dramatically improve their health and vitality. With optimal health as our primary focus, we bridge the gap between medicine and scientifically-based prevention, going far beyond addressing hormonal imbalances and achieving maintenance, not just repair.

We also hold our physicians against the highest set of standards to ensure the utmost quality of care for our patients. These specialists are highly trained in Cenegenics clinical tactics to aging, and only 1% of trainees meet the requirements needed to become a Cenegenics Physician Partner. Our physicians collaborate on complex patient health issues and are continually receiving clinical updates as proven, evidence-based science evolves to ensure each patient’s program remains cutting-edge and effective. Patients can therefore remain confident in the fact that health issues which arise can be detected early for preventive treatment, and that continuous monitoring will ensure their individualized Program is consistently updated to reflect emerging science and evolving goals.

The value of having a full team of health optimization specialists oversee your needs and progress through the program is beyond measure: it ensures every aspect of your health is being enriched to its fullest potential. Additionally, with a complete panel of specialists, we do not outsource:

  • lab services
  • diagnostic testing
  • clinical support
  • pharmacy items
  • nutraceuticals

This means all of the components of your wellness program will be overseen by Cenegenics and managed internally. Instead of waiting in a lab office, you will receive prompt and professional service through our phlebotomy network. Instead of going to multiple locations for testing, diagnostics are performed onsite for your convenience. We also have employed, onsite support staff, versus call center or remote health coaches. Finally, our patients receive custom pharmacy items, and efficaciously dosed, pharmaceutically tested, nutraceuticals with patented raw materials – instead of low-cost, generic retail supplements. In other words, Cenegenics believes that the quality of what goes into the body directly influences the quality of health outcomes.

A Better Patient Experience Over Cenegenics Alternatives


Cenegenics patients often have a better overall patient experience as compared to a low-T center, Cenegenics unwavering attention to detail helps patients combat low testosterone and its symptoms

While the attention to detail within Cenegenics program versus its alternatives is perhaps the most noteworthy difference, one final factor to bear in mind is the patient experience. While there is nothing wrong with seeking treatment elsewhere, lower-cost alternatives typically require more effort on the patient end. As a concierge, proactive medical service, the Cenegenics team takes significant measures to ensure compliance with a demanding, comprehensive program to potentiate real results and manage age-related disease risk. Through timely follow-ups, patient-focused care from day one, and an unwavering commitment to your precise wellness needs, our team ensures a positive experience in your journey towards optimal health.

Why a Low-T Center Is Not an Alternative to Cenegenics


A search for “Cenegenics alternatives” yields thousands of results, ranging from Ehormones to HealthGAINS, Andrologix to Royal Medical Centers, and it is no surprise why. The world of age management medicine has exploded since the inception of our physician-founded program in 1997. Many hormone therapy services have emerged in response to the growing number of adults seeking out solutions for low hormone levels, promising a low-cost few step solution. However none compare to the original Age Management Medical Practice, Cenegenics.

Cenegenics focuses on attention to detail, taking significant measures to ensure compliance with a demanding, comprehensive program to potentiate real results and manage age-related diseases. The accessibility to the Cenegenics clinical team – physician, nutrition expert, exercise physiologist and phlebotomist, allows timely follow-up in patient focused care to guarantee you are receiving an individualized plan designed specifically to accommodate your needs; Cenegenics is not a “one-size-fits-all” program.

Next Steps to Prioritizing Your Health with Cenegenics


Register for your complimentary phone consultation.

We hope the information above assisted you in your research process.

Key Resources


This guide was produced with contributions from the following key resources:

[1] Centers for Disease Control and Prevention. “Heart Disease Facts”. Retrieved from https://www.cdc.gov/heartdisease/facts.htm

[2] From Vulnerable Plaque to Vulnerable Patient—Part III: Executive Summary of the Screening for Heart Attack Prevention and Education (SHAPE) Task Force Report. The American Journal of Cardiology. 2006.

[3] Boston, Gabriella. “Basal metabolic rate changes as you age.” Washington Post. 05 March 2013.

[4] Dennis, Helen. “Successful Aging: Causes of energy loss in older adults.” Los Angeles Daily News. 29 June 2015.

[5] Paudel et al. “Rest/Activity Rhythms and Mortality Rates in Older Men: MrOS Sleep Study.” Chronobiology International. 06 Apr. 2010.

[6] Sleep and tiredness survey. YouGov. 02 June 2015. https://today.yougov.com/topics/lifestyle/articles-reports/2015/06/02/sleep-and-dreams

[7] Stanford Health Care. Retrieved from URL: https://stanfordhealthcare.org/medical-conditions/healthy-living/obesity.html

Additional Information For Cenegenics Age Management Program 


What is Cenegenics?

What is Age Management Medicine?

What Does Cenegenics Cost?

Cenegenics Elite Health Program: Why You Should Consider Age Management Your Next Investment

Anti-Aging vs. Age Management

Weight Loss on the Cenegenics Age Management Program

Defy Your Age™ with Cenegenics

What is Testosterone Replacement Therapy (TRT)?

Symptoms of stress can range from anxiety to inability to focus, Chronic stress puts individuals at higher risk for cardiac episodes including heart attack and stroke

This Is How Your Body Is Reacting To Stress:

Stress impacts nearly every single system in the body. It can weaken the immune system, impede functionality in the digestive and reproductive systems, increase risk of cardiovascular disease, and accelerate aging.[1]

Optimal health is important to work performance, however – especially for professionals in high-power roles with many taxing responsibilities. When stress begins to affect cognitive function, including judgment, concentration, memory, as well as physical and emotional well-being, it becomes essential to address its impacts promptly. 

A healthy adaptational response to stress occurs over a short time frame. For minimal to no effects on long-term health, stress responses should be initiated quickly, maintained for a brief amount of time, and then turned off. On the other hand, problems arise when individuals experience an over-response to stress, or the stress response fails to shut off. A healthy response to stress is characterized by the following three steps:

  • The brain mediates the stressor, signaling the adrenal medulla to release adrenaline.
  • The hypothalamus, a region of the forebrain which coordinates the nervous system, works with the pituitary gland to trigger the slower maintenance response, signaling to the adrenal system to release hormones including cortisol.
  • Nerves react to the trigger, producing behavioral responses such as heightened awareness, focused attention, and reduced pain perception.

These actions controlled by the hypothalamic-pituitary-adrenal axis and sympathetic nervous system contribute to the body’s internal balance, or homeostasis, to optimize energy production and use. Because these systems influence other functions in the body; prolonged responses can have a damaging effect on health. [2]

Symptoms of stress can be both immediate and long-term. While there are many long-term consequences of chronic stress that should be considered to understand its full impact, for now, we will focus on short-term symptoms associated with the condition, categorized by type.

Physical Symptoms of Stress


The physical symptoms of stress can be experienced almost immediately upon exposure to stressors. Stress slows some bodily functions, such as the immune and digestive systems, while hastening others. For instance, blood pressure and pulse rate increase, and rapid breathing occurs.

Other physical effects of stress can include sweating, back or chest pain, muscle cramps or spasms, headache, nervous twitches, and upset stomach. Low energy, dry mouth, difficulty swallowing, ringing in the ear, and cold or sweaty hands and feet are also physical symptoms of stress. In cases of extreme stress, fainting can also occur.[3]

Cognitive Symptoms of Stress


Acute stress can be advantageous and allow individuals to be hyper alter and make quick decisions, Chronic stress can lead to difficulty concentrating and memory problems

Acute stress can heighten awareness, allowing individuals to become hyperalert to their surroundings . This can be advantageous in certain professional circumstances – allowing for sharp and quick decision-making, for example. Yet, chronic stress actually has the opposite effect. With constant worrying, anxiety, and racing thoughts, individuals may experience poor judgment.

Difficulty concentrating and memory problems are also common symptoms of chronic stress.[4] In professionals and executives, whose effectiveness in their role is largely determined by decision-making skills, the cognitive impacts of stress can take a devastating toll on one’s career.

Behavioral Symptoms of Stress


Behavioral symptoms of stress include negative habits such as nail biting and tobacco use to form, Chronic stress may lead individuals to turn to negative behaviors such as alcoholism and drug abuse

The negative impact of stress penetrates virtually every aspect of an individual’s life. In an attempt to escape stress factors, individuals often turn to unhealthy behaviors such as tobacco use, as well as drug or alcohol abuse. Over- or under-eating and decreasing frequency of exercise can also result from compounding stress.

Individuals may adopt nervous habits like nail biting and pacing, and they may also become socially withdrawn. Procrastination and neglect of important responsibilities are additional characteristics of chronic stress; as some individuals use avoidance as an unhealthy coping mechanism.[5]

These negative behaviors can transcend into other areas of one’s life, too. With unhealthy behavioral responses to stress, decisions to drink, use drugs, or practice other harmful habits may also affect sleep quality, weight, libido, energy, and cognitive function.

Optimizing these five areas of wellness is essential to job performance, because a well-rested individual who is also at their best both physically and mentally is better able to excel in their role. Therefore, the ability to deal with job-related stressors (or any other source of stress) in healthy, productive ways can support performance in the workplace, while also improving quality of life in one’s personal life, too.

Emotional Symptoms of Stress


Emotional symptoms of stress include increased agitation and may lead to social withdrawal, Chronic stress can progress into depression and other mental health conditions

The emotional symptoms of stress include anxiety and agitation, as well as feeling overwhelmed. Agitation can cause hostility, poor impulse control, tension, and uncooperativeness – qualities which sever ties among colleagues and other members of your professional network.[6]

Because individuals with chronic stress tend to limit their social interaction, they may also begin to develop feelings of isolation and loneliness. The condition may also lead to feelings of insecurity and restlessness. Feeling generally unhappy is a common symptom of stress, and over the long term, this can progress into depression and other mental health conditions.[7]

While these symptoms are serious and need to be addressed, the effects of stress become even more critical if not treated. Over the long-term, the consequences of ongoing stress can have an extreme impact on a person’s mental, physical, emotional, and cognitive wellness.

Impaired concentration and low energy levels are just two of the specific effects related to chronic stress that can directly diminish workplace performance. Cenegenics focuses on optimizing the five pillars of wellness – sleep, energy, libido, cognitive function, and weight management – with proven age management medicine to help professionals feel and perform their best professionally.

Long-Term Effects of Stress


Chronic stress has dangerous, multifarious implications: not only can stress create new problems, it may also exacerbate existing ones. For executives and professionals whose busy day-to-day routines are already impacted by the demands of juggling a multitude of responsibilities, the effects of chronic stress can be more pronounced than in the average individual.

The physical and mental toll the condition takes on people can ultimately transcend to the workplace, leading to conditions like lack of sleep, focus, and energy which can impede long-term goal achievement and overall career success. Here are just a few of the specific ways stress can have a lasting impact on health.

Physical Consequences of Long-Term Stress

The long-term physical effects of chronic stress are nearly too vast to measure. When stress is constant, the same life-saving response your body produces in acute stress can suppress your immune system, making you more vulnerable to disease and illness. 

Individuals with chronic stress are more prone to developing colds and other sicknesses, and there is even an established link between stress-related disorders and autoimmune diseases such as Crohn’s disease, rheumatoid arthritis, and psoriasis [8]. These conditions can lead to absenteeism and energy depletion, which could have a compounding, negative effect on work performance.

Researchers believe that when stress is severe, the body may lose control of cortisol over the immune system, contributing to increased inflammation. This can also lead to a range of serious health conditions, including heart disease, high blood pressure, and diabetes. Left untreated, these factors can contribute to potentially fatal conditions including heart attack and stroke [9].

Chronic stress can lead to increased risk of serious health conditions including heart disease and high blood pressure, Physical symptoms of stress can vary but may progress into potentially fatal conditions including heart attack and stroke

Stress can also impact physical appearance, leading to skin and hair issues including psoriasis, eczema, hair loss, and acne. When it affects diet and exercise, it may also lead to obesity or other eating disorders. Being overweight increases the risk of fatigue, as decreased sleep duration and quality are directly associated with increased body weight [10].

Thus, the effects of stress tend to snowball: fatigue also impairs brain activity, which makes it impossible to contribute to your fullest potential at work [11]. The inflammatory response can also irritate the colon, causing conditions such as gastritis and ulcerative colitis over time.

The impact of stress is so pronounced that it can even cause issues in the reproductive system. In women, it can cause menstrual problems, while it may cause sexual dysfunction such as premature ejaculation and impotence in men. Loss of sexual desire is also potential side effect of stress experienced in both men and women [12].

Additionally, while stress can contribute to obesity which can in turn cause fatigue, stress itself also often has a major impact on sleep. Unfortunately, the stress/sleep relationship often forms a dangerous cycle, in which the heightened state of alertness produced by chronic stress prevents sleep, but lack of sleep continues to cause added stress.

In fact, adults who sleep fewer than the recommended eight hours per night report a higher stress level than those who sleep at least eight hours each night. Stress often causes individuals to lie awake at night with anxiety, and this lack of sleep can compound the physical damage caused by stress. Even minimal sleep deprivation or poor sleep quality can contribute to serious health issues like obesity and high blood pressure, as well as impaired memory and judgment [13].

While alertness is essential to navigating daily challenges in most executive, managerial, and other professional roles, it is also necessary for a host of other day-to-day activities, including driving and maintaining awareness of your general surroundings.

Additional Consequences of Chronic Stress

Additional symptoms of stress include depression and chronic anxiety

Chronic stress
can contribute to clinical depression, chronic anxiety states, and addictive disorders. One of the main reasons the condition is so dangerous is because of its notorious snowball effect: it may only impact a few isolated areas of a person’s life at first, but these consequences tend to ripple outwards.

The example of stress’s effect on sleep above showcases this relationship: while chronic stress itself can cause impaired judgment, it can also cause lack of sleep, which has an additional impact on decision making abilities. Thus, the lasting consequences of stress are often too significant to measure, and instead of affecting an individual in a linear fashion, it often produces a far-reaching web of consequences. Oftentimes, it penetrates the most critical realms of wellness in profound ways, including sleep, energy, weight, libido, and cognitive function.

These very pillars are the foundation on which the Cenegenics program was built. By finding solutions to improve in these five realms, effective stress management becomes a natural byproduct. For example, Cenegenics tailored programs provide solutions catered to each individual’s needs for optimizing nutrition, achieving better sleep, and driving energy levels, which can be effective tools for managing stress.

Understanding Chronic Stress vs Acute Stress – In Conclusion


Stress can impact nearly every single system in the body, and professionals in high-power roles with many taxing responsibilities are at in increased risk. Physical symptoms of stress can be experienced almost immediately upon exposure to stressors. Cognitive symptoms of stress such as constant worrying, anxiety, and racing thoughts can lead to poor judgment.

In an attempt to escape stress factors, individuals often turn to unhealthy behaviors such as tobacco use, as well as drug or alcohol abuse. These behaviors can lead to emotional symptoms and even progress into depression and other mental health conditions.

Over the long-term, the consequences of ongoing stress can have an extreme impact on a person’s mental, physical, emotional, and cognitive wellness. Cenegenics helps individuals with effectively managing stress by optimizing the five pillars of wellness – sleep, energy, libido, cognitive function, and weight management – with proven age management medicine to help professionals feel and perform their best professionally.

Contact Cenegenics to find out how our personalized, physician-developed age management solutions can help you treat your stress before you suffer long-term effects.

Next Steps: Managing Stress with Cenegenics

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Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

References

[1] Segal et al. “Stress Symptoms, Signs, and Causes.” HELPGUIDEORG INTERNATIONAL. July 2018. Retrieved from URL: https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm

[2] Stöppler, Melissa Conrad, MD. “Stress.” MedicineNet.com Retrieved from URL: https://www.medicinenet.com/stress/article.htm#stress_facts

[3] Nordqvist, Christian. “Why stress happens and how to manage it.” Medical News Today. 28 Nov. 2017. Retrieved from URL: https://www.medicalnewstoday.com/articles/145855.php

[4] Segal et al, see above.

[5] “Stress symptoms: Effects on your body and behavior.” Mayo Clinic. 28 April 2016. Retrieved from URL: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

[6] “Understanding Agitation.” Depression and Bipolar Support Alliance. Retrieved from URL: http://www.dbsalliance.org/pdfs/brochures/agitation.pdf

[7] Segal et al, see above.

[8] Song et al. “Association of Stress-Related Disorders With Subsequent Autoimmune Disease.” Journal of the American Medical Association. 19 June 2018. Retrieved from URL: https://jamanetwork.com/journals/jama/article-abstract/2685155

[9] “The Link Between Autoimmune Diseases and PTSD.” Healthline.com Retrieved from URL: https://www.healthline.com/health-news/the-link-between-autoimmune-diseases-and-ptsd#1

[10] Hargens, et al. “Association between sleep disorders, obesity, and exercise: a review.” Nature and Science of Sleep. 1 Mar. 2013. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630986/

 [11] Tanaka, et al. “Effects of Mental Fatigue on Brain Activity and Cognitive Performance: A Magnetoencephalography Study.” Department of Physiology, Osaka City University Graduate School of Medicine. 01 Jul. 2015. px

[12] Karriem-Norwood, Varnada, MD. “Stress: Symptoms.” WebMD. 11 July 2017. Retrieved from URL: https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#2-5

[13] “Stress and Sleep.” American Psychology Association. Retrieved from URL: http://www.apa.org/news/press/releases/stress/2013/sleep.as

[14] Song et al. “Association of Stress-Related Disorders With Subsequent Autoimmune Disease.” Journal of the American Medical Association. 19 June 2018. Retrieved from URL: https://jamanetwork.com/journals/jama/article-abstract/2685155

Understanding how to deal with stressors can help decrease your risk of health problems and tarnishing long-term wellness, Business professionals often experience different types of stress including acute stress that can progress to chronic stress when not managed properly

Understanding How to Deal with Stressors

Article at a Glance

  • Stress is the body’s natural response to threats, and it is important to be able to distinguish the way the body experiences the three main types of stress: acute, episodic acute and chronic stress.
  • Internal stress factors come from within and can be caused by unrealistic expectation, pessimism, uncertainty, and negative self-talk.
  • External stress factors can include being too busy, feeling unable to complete everything on time.
  • Chronic stress can result in impaired cognitive function, weight gain, and a number of unfavorable symptoms.

Stress is the body’s normal response to threats. Yet, while it affects everyone in at least one way, not all forms of stress are the same – or even healthy. For professionals in positions associated with high levels of stress, it’s especially important to recognize the differences among the ways in which the body experiences stress.

Different Types of Stress


There are three main types of stress, each of which elicits a unique response in the body:

  • Acute stress
  • Episodic acute stress
  • Chronic Stress

Acute Stress

The demands of the near future and recent past cause acute stress, the most common form of stress. Work deadlines, exhilarating experiences, and short-term dilemmas can all cause acute stress. This form of stress is fleeting and does not have the potential to do long-term physical damage. In fact, acute stress can actually be considered “good” stress, because it helps executives and professionals perform better in challenging scenarios. Whether it is preparing for an important meeting or thinking quickly to rectify an unexpected issue, the body responds to perceived threats with quicker breathing and pulse, allowing you to use more oxygen and increase activity to perform better.[1] The danger to your health and work performance does not occur until acute stress becomes chronic stress, which is discussed below.

Episodic Acute Stress 

Individuals who always seem to be “on the edge of their seats,” often labeled as “Type A” personalities, are most likely to have episodic acute stress. While these individuals often embody characteristics that help them excel in the workplace, including the ability to multitask well and a sense of competitiveness that can lead to goal completion, they also face a tremendous amount of stress because they juggle many responsibilities and are pressured by time constraints.[2]  Cardiologists have concluded that these individuals are much more likely to have heart disease and high blood pressure than others, and face difficulties in organizing self-inflicted demands and pressures. Because these barriers to health can negatively impact work performance, individuals facing episodic acute stress must find ways to manage their stressors in a healthy way to ensure long-term wellness.[3]

Chronic Stress

By nature, stress is supposed to be temporary. Once the body recovers from fight or flight mode, you should be able to recover physically: your heart rate should return to normal and muscles should relax. Yet, chronic stress occurs even when real, physical danger is not present. It happens when a person is never able to escape their causes of stress but stops seeking solutions. Sometimes, it may be caused by a traumatic experience. While people can become used to and even comfortable with chronic stress, its effects are long-lasting and detrimental to health. Chronic stress is the most harmful type of stress and can have a number of effects on your body, mood, and behavior. If action is not taken, this form of stress can create or worsen health problems, including limited concentration, inhibited sleep, and problems with personal relationships – all of which can eventually lead to energy depletion and poor performance in the workplace.[4]

Understanding How to Deal with Stressors: Identifying Stress Factors


Our fight or flight response is influenced by both external and internal factors. While both types can produce similar effects, they can also both be addressed and managed effectively. Understanding the differences between these two sources can help pinpoint your greatest sources of stress.

Internal Stress Factors

As their name suggests, internal stressors come from within. These stressors stem from an individual’s perception of themselves compared to where they think they should be in life. Internal stressors play a role in one’s ability to handle external sources of stress, which is why it becomes critically important to address any internal stressors, if present, first. Common internal stress factors include:

  • The inability to accept uncertainty
  • Rigid thinking
  • Inflexibility
  • Pessimism
  • Unrealistic expectations of perfectionism
  • Negative self-talk

External Stress Factors

Common external stress factors include:

  • Job-related stress
  • Major life changes
    • Death of a family member
    • Divorce
    • Retirement
  • Family problems and relationship difficulties
  • Being too busy
  • The feeling of being unable to get everything done

Unfortunately, this tends to be a common feeling among individuals holding demanding jobs or maintaining positions of power in the workplace. Because the stress associated with high-power positions is unavoidable for most career-oriented professionals, the solution for managing chronic stress lies in first addressing its effects. By overcoming fatigue, for instance, professionals can become sharper and more alert, and ultimately, more engaged and focused at work. Likewise, tackling many of the additional challenges that tend to accompany aging, such as cognitive impairment and weight gain, can also create a healthier individual who is better able to manage the stress of their career.

Ultimately, stress is different for each individual, and the factors which may elicit a response in one person may not affect another. Regardless of the stressor, however, chronic stress can produce a number of unfavorable symptoms in those who suffer from it. Thus, addressing its effects proactively – before they escalate and cause irreversible career or relationship damage – is critical for people who face chronic stress.

Impact of Acute & Chronic Stress: In Conclusion


Stress can affect people in various ways, but for professionals dealing with high levels of stress, it is especially important to recognize the type of stress you are undergoing and the effect it can have on your body. All types of stress, if not managed, are all capable of increasing your risk for health problems and tarnishing long-term wellness.

Our fight or flight response is influenced by both external stressors and internal stressors. Internal stressors stem from an individual’s perception of themselves, and it is important to address them first to be able to handle any external stress factors. External stressors include job-related stress, family problems, relationship issues, etc. If such effects are left unmanaged, there is potential for unfavorable symptoms and health-related consequences of chronic stress.

Cenegenics’ expert clinicians help you overcome high levels of stress by catering to the rigorous demands that life presents.  Each program is individually tailored to your specific needs and is designed to help mitigate stress, both immediately and over a long-term basis.

Next Steps: Get a Handle Your Stressors 


Register for your complimentary phone consultation.

We hope the information above assisted you in your research process.

Key Resources on Stress Management


This guide was produced with contributions from the following key resources:

[1] “5 Things You Should Know About Stress.” National Institute of Mental Health. Retrieved from URL: https://www.nimh.nih.gov/health/publications/stress/index.shtml

[2] Tirado, Bernando, PMP. “Working With a Type A Personality.” Psychology Today. 30 Jan. 2012. Retrieved from URL: https://www.psychologytoday.com/us/blog/digital-leaders/201201/working-type-personality

[3] “Stress: The different kinds of stress.” American Psychological Association. Retrieved from URL: http://www.apa.org/helpcenter/stress-kinds.aspx

[4] Nordqvist, Christian. “Why stress happens and how to manage it.” Medical News Today. 28 Nov. 2017. Retrieved from URL: https://www.medicalnewstoday.com/articles/145855.php

Additional Information on Stress Reduction


How Cenegenics Can Help Relieve Stress in Executives & Professionals

Symptoms and Long-Term Consequences of Stress

What is Age Management Medicine?

What is Cenegenics?

Defy Your Age™ With Cenegenics

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