by admin | May 12, 2021 | Health Awareness
Detoxing has gained plenty of attention in recent years. Based on the principle of reducing your exposure to toxins, this practice aims to promote general wellness, help optimize the immune system, and increase energy levels. There are many ways to detox, some of which include long stints of restrictive eating. Fortunately, the body detoxes itself quite effectively, to begin with. Organs such as the liver, digestive tract, kidneys, and skin eliminate toxins through waste such as sweat, stool, and urine.
With that being said, there are a few things you can do each day to help the body perform detoxification more efficiently. Here are a few options to try.
Minimize Use of Plastic
Plastic is notorious for chemicals such as bisphenol-A (BPA) and bisphenol-s (BPS). Thus, when you place drinks or food in plastic containers, it’s possible these chemicals can leach into them. Whenever possible, choose glass or stainless steel instead, and never heat food in plastic containers.
Wash Your Produce
While organic produce has lower concentrations of dangerous chemicals, any fruits and vegetables can contain trace amounts of pesticides. Over time, these harmful contaminants can build up in the body, potentially leading to health issues like nervous system damage. Reduce your exposure to these chemicals by washing all of your produce thoroughly. As an added bonus, it can help decrease your risk of exposure to foodborne illnesses.
Reduce Alcohol Consumption
Drinking alcohol stresses the liver, one of the body’s main organs responsible for detoxification. Abstaining altogether is one way to prevent the issue, but if you do choose to have a drink, limit it to one if you’re a woman or two if you’re a man. According to the CDC, this can help reduce the risk of long-term health issues, such as high blood pressure and certain types of cancer.
Up Your Fiber Intake
Fiber helps to keep your digestive system running smoothly by absorbing moisture and making waste easier to pass. It can also help you maintain a healthy weight, control cholesterol, and promote healthy blood sugar levels. Get plenty of fiber in your diet by incorporating foods such as beans, carrots, peas, oats, apples, cauliflower, and whole-wheat pasta or bread.
Hydrate Consistently
Like fiber, water aids in flushing the body of waste. It can help pass both urine and stool, promoting the body’s ability to flush toxins and any other unneeded substances. Be sure to drink when you’re thirsty and aim for eight cups of water each day.
Get Plenty of Sleep
Sleep promotes optimal health and can reduce stress on the immune system. Aim to get enough high-quality sleep by establishing a healthy bedtime routine. Stay away from electronics at least an hour before bed, maintain a cool and comfortable sleep environment, and limit caffeine consumption throughout the day.
Eat Detoxifying Foods
Several foods are known for their detoxifying properties. For instance, cruciferous vegetables contain glucoraphanin, which produces an agent that helps the body detoxify. Green tea is also loaded with agents that help the body detoxify, including natural polyphenols. Include these items in your diet regularly to boost your body’s natural detoxification abilities.
By incorporating small changes each day, you can reap the benefits of natural detoxification without the need for long fasts or extreme diets. Over time, these habits can help to power up your body’s detoxifying processes and promote long-term health.
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by admin | May 5, 2021 | Heart Failure, Health Awareness
According to the CDC, nearly one in three U.S. adults is living with hypertension, but just about half of them are controlling it effectively. Also known as high blood pressure, hypertension can be dangerous. It increases the force against the artery walls, and over time can lead to damage of the brain, heart, and kidneys.
Fortunately, there are many steps you can take to control your blood pressure. The first is understanding what’s considered normal versus high blood pressure.
For systolic blood pressure (the upper number), the categories are as follows:
- Normal: <120
- Elevated: 120-129
- Hypertension stage 1: 130-139
- Hypertension stage 2: 140 or higher
- Hypertensive crisis: higher than 180
For diastolic blood pressure (the lower number), the categories are:
- Normal: less than 80
- Elevated: less than 80 (and 120-129 systolic blood pressure)
- Hypertension stage 1: 80-89
- Hypertension stage 2: 90 or higher
- Hypertensive crisis: higher than 120
You can set up an appointment with your doctor’s office to have your blood pressure taken, but sometimes this service is available at pharmacies or even through home kits. Once you know where you stand, you can begin addressing your blood pressure through the following tips:
Reduce Sodium Intake
Salt raises blood pressure in many people, and it can hide in sources you wouldn’t suspect. Frozen foods, canned food, and even some beverages can be high in sodium. Ideally, you should be taking in less than 2,300 milligrams of salt each day, or 1,500 milligrams or less if you’re over the age of 50.
Incorporate Fruits & Vegetables into Your Diet
Fruits and vegetables are inherently nutritious due to their lack of sodium, cholesterol, trans fat, and saturated fat—all of which can contribute to high blood pressure. As an added bonus, they’re typically low in calories, which can help you maintain a healthy weight, and they’re also loaded with key vitamins and minerals.
Get Moving
Exercise can help you achieve and maintain a healthy weight, which contributes to healthy blood pressure. Adults should get at least a half-hour of moderate-intensity exercise each day, such as brisk walking. Children and teens should get an hour. While the risks of high blood pressure can be alarming, there are plenty of ways to get yours under control. Knowing your numbers and having ongoing conversations with your doctor can help you manage your blood pressure proactively.
by admin | Apr 28, 2021 | Health Awareness
As of December 2020, 71% of U.S. employees were working from home. These figures were likely a reflection of the coronavirus’s impact on normal work routines, but as more and more employers realize work can be completed from home, it’s likely a good portion of businesses will continue to be conducted remotely even as vaccines continue to roll out.
Working from home has many benefits from skipping commutes to not having to invest in a business wardrobe. Yet, it also comes with some unique challenges. For one, injuries of the hands, wrists, and back increased through 2020, which suggests that home office arrangements aren’t quite posture-friendly. Whether you’re working from the couch on your laptop or slumped over the kitchen counter, chances are there’s room for improvement.
Fortunately, improving the ergonomics of your home office doesn’t have to be challenging. Here are a few simple changes you can make:
Focus on Your Alignment
First and foremost, if you’ll be working from home for the foreseeable future, you should have a designated workspace. Even if you need to set up a small desk in your bedroom, setting up an actual workstation will prevent you from working on the couch, in the kitchen, or in another common area of your home. In these spaces, it’s difficult to maintain a healthy working posture.
With a desk, however, you can put your body into alignment to support spinal health. Ideally, your elbows should be in line with the keyboard, and your feet should be flat on the floor. Your shoulders should be relaxed and stacked over your hips. Try to situate your monitor so that its midpoint is at eye level.
Keep Your Lower Back Supported
To prevent slumping, keep your lower back well supported and your buttocks firmly pressed into the back of your chair. If that feels uncomfortable, you might consider placing a small cushion or rolled-up towel behind your back. This can support the spine’s natural curve and provide a little extra support.
Get Up & Stretch
At work, you may have taken periodic breaks to talk to coworkers. Some people have fewer distractions at home and find that it’s easier to get stuck in one spot for long periods. Yet, being sedentary for too long can put pressure on your back, wrists, and other areas of the body. Plus, it impedes circulation. Keep the blood flowing by doing heel raises from time to time when you’re seated. Every 20 to 30 minutes, get up and stretch or walk around. With a little creativity, it’s easy to integrate movement into your daily routine. You might try to stand and walk about while you’re on the phone, or do stretches while proofing an email, for example.
Be Mindful of Your Arms
Proper keyboard placement can reduce strain in the upper body. Aim to have your arms bent at a 90-degree angle while working. Only use your armrests during breaks, and remove or adjust them if they don’t support your arms at the proper angle. Try to keep other items you use frequently, such as your phone, within close reach so you’re not stretching awkwardly.
Invest in the Right Equipment
While you can implement the tips above right away, you might also consider purchasing some items to promote ergonomics in your office space if you think you’ll be working from home for a long time. An ergonomic desk chair is a great place to start. Ideally, it should provide back support and be adjustable to align with your specific height and comfort needs. If you’re not ready to invest in new furniture right now, modifications such as placing a yoga block under your feet or even tilting your monitor can help improve ergonomics and reduce the strain on your body.
With these tips, you may find yourself feeling better and perhaps even becoming more productive in your home office. Not only will you help to prevent strain now, but you can also avoid some of the long-term issues that come with poor work posture.
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by admin | Apr 21, 2021 | Health Awareness
When life gives you lemons, consider keeping them. These citrus fruits are loaded with beneficial properties that can help your body function its best. From delivering key vitamins to promoting fresh breath, here are a few ways lemons can boost your health.
Provides Ample Vitamin C
Lemons provide more than 18 milligrams of vitamin C or nearly a third of your daily recommended amount. The key nutrient has been shown to help reduce the risk of serious illness, including cardiovascular disease and stroke. Vitamin C has also been shown to lower blood pressure.
Supports Weight Loss
Lemons can help you stay hydrated, thereby reducing bloating. They may also boost your metabolism and increase feelings of fullness, both of which can help you lose weight.
Keeps Skin Looking Its Best
There’s a reason vitamin C is a common ingredient in many leading skincare products. The nutrient has been shown to reduce the appearance of wrinkles. While topical creams may be most effective, enjoying some lemon water certainly won’t hurt.
Promotes Digestion
Ayurvedic medicine promotes lemon water as a healthy way to stimulate digestion. Many people drink lemon water right when they wake up for its ability to rev the digestive system.
Prevents Kidney Stones
Lemons contain citric acid, which surprisingly can make the urine less acidic. As such, you may be less likely to experience kidney stones if you drink lemon water regularly. As an added bonus, you’ll also be staying hydrated, which further helps to prevent kidney stones.
With so many benefits to consider, freshly squeezed lemons begin to sound more delicious than ever. At the very least, adding some to your water may make you more likely to stay hydrated without sugary beverages, which is a health benefit in itself.
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by admin | Apr 14, 2021 | Health Awareness
Lactoferrin is a protein found naturally in cow and human milk. Colostrum, the first milk that develops after a baby is born, is especially rich in the protein. It’s also found within fluids in the nose, respiratory tract, eyes, intestines, and elsewhere.
What Is the Role of Lactoferrin?
This protein binds with iron and cooperates with other proteins to metabolize iron and form energy, store and transport oxygen, and support detoxification. It’s also involved with the production of blood cells and the body’s ability to fight off infection. Research suggests exercising could increase lactoferrin. In some cases, supplementation could have several benefits.
Specifically, lactoferrin has been shown to:
- Improve iron absorption in women, including athletes and pregnant women, as well as in infants
- Reduce body fat in individuals with obesity
- Control inflammation and oxidative stress in patients with hepatitis C
Additionally, lactoferrin appears to help fight off infections caused by viruses, bacteria, and fungi. It seems to slow the growth of bacteria. With these health-promoting properties, lactoferrin can help:
- Treat diarrhea
- Reduce swelling of the liver
- Treat anemia
- Help control cold symptoms
- Help treat blood infections
Other potential applications for lactoferrin may include wound healing, allergy treatment, immune system health, and optimal health of key organs, including the lungs.
In some cases, elevated levels of lactoferrin could be indicative of underlying disease. For instance, fecal samples with high levels of lactoferrin can indicate the presence of irritable bowel syndrome. When found in blood or tears, it could indicate other types of disease.
If you’re considering lactoferrin supplements to support your wellness goals, consider speaking with a physician for proper dosing recommendations.
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by admin | Apr 7, 2021 | Health Awareness, Diabetes
The Mediterranean diet emphasizes nutrient-rich eating from sources such as vegetables, healthy fats, whole grains, fruits, and lean protein. The dietary approach has been praised for its health benefits in recent years, including improved heart health. Now, it’s also been hailed as a beneficial diet for people with type 2 diabetes, thanks to its ability to improve several key biomarkers, such as inflammation, insulin resistance, body mass index (BMI), and HDL cholesterol.
How the Mediterranean Diet Helps with Type 2 Diabetes
The Mediterranean diet is a flavorful eating pattern based on the dietary habits of people in countries near the Mediterranean Sea. It offers filling meal options that prioritize the nutrients bodies need to perform their best, while also limiting additives such as refined carbohydrates, red meat, and added sugars.
According to research published by the American Journal of Clinical Nutrition, participants of the Mediterranean diet had the best A1C scores, which measure blood sugar over a three-month period. They also lost more weight and had the best cardiovascular health, including improved cholesterol levels, compared to peers who participated in high-protein, high-fiber, vegetarian, vegan, or low-carbohydrate diets.
While this heart-healthy diet can’t reverse diabetes, it can help reduce the risk of complications related to the disease. By reducing cholesterol, it protects the heart, thereby limiting the risk for serious issues such as heart attack and stroke. The diet also has anti-inflammatory and antioxidant properties, which can reduce the risk of cardiovascular events by as much as 30%.
Which Foods Can You Eat on the Mediterranean Diet?
Fortunately, the Mediterranean diet isn’t restrictive and is quite simple. The idea is to incorporate as many fresh fruits and vegetables into your diet as possible and prioritize lean meat or plant-based protein, such as skinless chicken, fish, and legumes. Here are a few examples of which foods are commonly eaten in the diet:
- Whole Grains: Choose whole-grain bread and pasta products, as well as quinoa, brown rice, barley, and farro.
- Nuts, Seeds, & Beans: Heart-healthy nuts like almonds, walnuts, cashews, and pistachios are excellent choices. You can also have sunflower and sesame seeds, beans such as kidney, white, black, and cannellini beans, chickpeas, and lentils.
- Vegetables: Eat a variety of vegetables such as bell peppers, Brussels sprouts, asparagus, leafy greens, broccoli, cabbage, artichokes, carrots, beets, fennel, onions, and zucchinis, among others.
- Fruits: While fruits do naturally contain sugars, they are also nutrient-rich and can be enjoyed in moderation. Consider snacking on melons, figs, dates, grapes, citrus fruits, berries, and apples.
- Healthy Fats: Olive oil is a great source of healthy fats, and can be used for cooking or salads.
- Fresh Fish & Seafood: Salmon, shrimp, halibut, mackerel, herring, trout, and other seafood rich in healthy fats are among the best protein sources.
- Dairy & Poultry: Reduced-fat cheese, low-fat yogurt and milk, eggs, and lean poultry are all welcome choices on the Mediterranean diet.
While switching to an entirely new eating style can be overwhelming, you might consider taking small steps to work towards a full Mediterranean dietary lifestyle. For instance, you might start by reducing or eliminating processed foods, then aim to incorporate vegetables with most of your meals. Making healthy dietary choices can deliver numerous wellness benefits and is a worthwhile endeavor, even if it takes some time to adapt.
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