Vitamin E is the collective name for a group of fat soluble nutrients that function as antioxidants to protect cells and tissues. Antioxidants protect cells from free radical damage. Sounds like a sci-fi movie but actually free radicals are all around us (and we even create some ourselves). Free radicals are unstable molecules that damage cells, some well known examples we’ve likely all had exposure to include: - UV rays - Exercise - Cigarette smoke - Environmental pollution - Standard American Diet (SAD) - Alcohol #1 Helps reduce oxidative stress Antioxidants are substances that protect cells from the damaging effects of free radicals, in our environment or produced endogenously. Free radicals are unstable molecules that contain an unshared electron. Free radicals damage cells and might contribute to the development of cardiovascular disease and cancer. Sources of free radicals include those produced internally through physiologic stress like exercise and also environmental exposures including cigarette smoke (first and second hand), UV rays from the sun and pollution. Vitamin E is a free radical scavenger, essentially diffusing the dangerous capabilities of free radicals and protecting cells in the process. Because free radicals have the capability to damage cell membranes, proteins and nucleic acids, they can contribute to cancer risk. Take for example free radicals from UV rays causing skin cancer. Antioxidants including vitamin e, vitamin c and selenium may therefore play a role in cancer prevention and other chronic illness associated with free radical damage. #2 Boosts Immune Function Not only does vitamin E protect cells against damage but it also helps regulate immune function. Vitamin E is involved in regulation of gene expression and cell signalling. Because of its role in immune function, it is found in higher concentrations in immune cells compare to other cells. In fact, research shows it is one of the most effective nutrients that keeps the immune system running smoothly.

A recent study published in the British Medical Journal has shed light on the remarkable effectiveness of exercise in treating depression. Researchers analyzed data from over 14,000 individuals with major depressive disorder across 218 trials and found that engaging in activities like walking or jogging two to three times a week showed the best outcomes, with symptoms improving by an astonishing 63%. In comparison, antidepressants alone only yielded a 26% improvement. Dr. Michael Noetel, the lead author, emphasized the significance of this study, stating, "Exercise may therefore be considered a viable alternative to drug treatment. We also found evidence that exercise increases the effects of SSRIs, so offering exercise may act as an adjuvant for those already taking drugs." This groundbreaking research has the potential to revolutionize the way we approach depression treatment. The Intensity Factor: Go Hard or Go Home? While all forms of exercise proved beneficial, the study discovered that vigorous exercise provided the greatest benefits. Activities like pilates, cycling, and strength training also showed significant improvements in depression symptoms. The researchers found that "the benefits from exercise tended to be proportional to the intensity" and that the more vigorous the exercise, the better. This finding challenges the notion that gentle exercises are sufficient for mental health. As Dr. Noetel humorously puts it, "When it comes to fighting depression, it seems that the old adage 'no pain, no gain' might just hold true." So, don't be afraid to break a sweat and push yourself a little harder - your mental health will thank you for it. Armed with this compelling evidence, doctors are now prescribing exercise as a first-line treatment for depression. The National Institute for Health and Care Excellence (NICE) and the NHS are recommending group exercise sessions with a trained practitioner at least once a week for 10 weeks. This shift in treatment approach marks a significant step forward in the battle against depression. By embracing exercise as a powerful tool in their arsenal, healthcare professionals are offering patients a more holistic and accessible path to recovery. So, the next time you visit your doctor for depression, don't be surprised if they hand you a prescription for a weekly dose of sweat therapy.

Hello! My name is Kim Symons, and I am the Practice Manager and Nutrition Coach at Mind and Body Solutions. I am a Certified Nutritional Health Coach through the Institute for Integrative Nutrition and hold a Bachelor’s degree in Health Sciences with an emphasis in Health and Wellness. My role is to help you turn your health recommendations into practical, sustainable changes that work in your everyday life. I work alongside our clinical team to support your individualized care plan, with a strong focus on nutrition, metabolic health, lifestyle habits, and long-term success. Together, we can focus on helping you understand what to eat, why it matters, and how to make it work for your specific needs and goals. Depending on your individual situation, this may include: - Reviewing your current eating habits and identifying areas for improvement - Creating personalized meal plans and food recommendations - Identifying foods that may be contributing to inflammation or unwanted symptoms - Increasing protein and nutrient intake - Improving blood sugar balance - Navigating food sensitivities, dietary restrictions, or other nutritional concerns - Developing realistic strategies for grocery shopping, meal preparation, dining out, and everyday life A large part of nutrition coaching is also education. During our visits, I can help you better understand topics such as blood sugar regulation, protein needs, healthy fats, carbohydrates, meal timing, hydration, inflammation, and how nutrition can support your overall treatment plan. Rather than simply giving you a diet to follow, my goal is to help you understand your choices and build healthy habits you can maintain long-term. I also provide ongoing support and accountability. During follow-up visits, we will review your progress, discuss what is and isn't working, troubleshoot challenges, make realistic adjustments, and continue moving toward your health goals. While even one nutrition coaching session can be beneficial, meaningful and lasting change usually takes time. For this reason, I typically recommend 4–6 visits, depending on your individual needs and goals. Appointments are 45 minutes, $60 per visit, and are generally scheduled about two weeks apart to give you time to implement what we discuss before we meet again.