by admin | May 23, 2020 | Health Awareness
The microbiome is located within the large intestine and is home to a vast array of bacteria, protozoa, fungi, and viruses. This complex system aids in digestion regulates the immune system and produces critical vitamins. Thus, when something goes wrong with the balance in the microbiome, it can lead to infection, chronic illness, and other serious health implications.
When your gut health is on track, you won’t even notice the microbiome working in your favor. Yet, factors such as poor dietary choices, exposure to toxins, and certain medications can throw off the delicate balance of good to bad bacteria in the intestinal tract. Fortunately, there are usually telltale signs you can watch for to see if your gut health may need some attention. Here are just a few to consider:
Upset Stomach
Occasional gas, bloating, and diarrhea could be normal. Yet, when these symptoms become frequent, it’s important to rule out underlying intestinal issues, including conditions such as inflammatory bowel disease.
Weight Fluctuations
If your weight is changing without any differences in diet and exercise, take note. Metabolism is largely influenced by gut health, and if your microbiome is unbalanced, your body may be struggling to properly absorb and use nutrients. You could lose weight due to a lack of good bacteria, or gain as a result of overeating to compensate.
Skin Woes
Researchers have identified a connection between certain skin conditions and gut inflammation. In particular, watch for sudden flare-ups of acne, psoriasis, eczema, or rosacea.
Bad Breath
There are several potential causes of bad breath, including dental issues. Yet, it’s also possible for an odor to come from deeper within the body – including the microbiome. If the balance is off, your entire digestive system could be impacted, potentially leading to bad breath-inducing issues like heartburn or gastroesophageal reflux disease (GERD).
Anxiousness or Mood Swings
Oftentimes, an upset stomach and anxiousness go hand-in-hand. This makes sense, since the gastrointestinal tract may have more to do with emotional health than we previously thought. While anxiety can worsen gut issues, it’s also possible that intestinal imbalances could lead to mood changes. This is likely due to the fact that the majority of the body’s serotonin, a critical hormone-regulating emotion, is located in the gut.
If you think your gut health may need a bit of attention, here are a few ways you can improve it:
- Reduce your sugar intake. Added sugars can disrupt the microbiome’s balance, so try to cut back on heavily processed, sugary foods.
- Maintain a diverse diet. Keep gut health in check by incorporating many different vegetables, fruits, lean protein sources, healthy fats, and whole grains into your meals. Fermented foods, such as yogurt and sauerkraut, are also beneficial, as they have probiotics to support gastrointestinal wellness.
- Get plenty of fiber. The nutrient is important for healthy digestion, but the American diet often lacks sufficient fiber. Whole grains, nuts, seeds, and fresh fruits and vegetables are all good sources, but incorporate the nutrient slowly to avoid overwhelming your system.
Of course, if you have any GI symptoms which persist for more than a few days even after switching up your diet, don’t hesitate to make an appointment with your doctor.
Another option is to seek a functional medicine doctor or a provider that can test for key nutritional deficiencies. Stemedix offers this comprehensive personalized testing, contact a Care Coordinator at 800-531-0831 for more information.
by admin | May 4, 2020 | Health Awareness
If you’re looking to lose weight or maintain a healthy weight, eating more would naturally seem counterintuitive. Yet, research suggests that a bigger meal – specifically, breakfast – could actually have you burning more calories and perhaps even prevent obesity.
According to research published in the Journal of Clinical Endocrinology & Metabolism, a higher breakfast appears to prevent obesity and high blood sugar. Yet, the findings come with a caveat: to maximize the benefits of fueling up more in the morning, you must also eat lighter meals throughout the rest of the day, including dinner. The good news is that your larger breakfast could help decrease appetite.
Based on the research, experts have determined that timing is an important factor when it comes to how our bodies process food. The same meal eaten for breakfast creates twice the level of diet-induced thermogenesis compared to when it’s eaten for dinner, according to the study’s corresponding author. Simply put, diet-induced thermogenesis is the production of heat which aids in calorie burn. It plays a role in the development of obesity, and individuals with lower levels are more likely to be obese.
Ultimately, planning larger meals at the start of the day instead of the evening appears to be a simple way to promote calorie burn. Yet, the nutritional value of your meals still matters, too. To that end, you should aim to incorporate nutritionally-dense foods into your breakfast whenever possible. Look for protein-rich foods such as Greek yogurt, eggs, and nut butter, as well as good sources of fiber including whole grains. Together, these foods can help you stay full throughout the day. For an added bonus, incorporate fruits and vegetables: throw some broccoli or spinach into an omelet, or slice up some fresh fruit to enjoy on top of your yogurt.
by admin | Apr 29, 2020 | Health Awareness
Your nervous system comprises a complex network of nerves and specialized cells that serve as the body’s “electrical wiring,” carrying messages all throughout its different systems. It has two key components: the central nervous system, which includes the brain, spinal column, and nerves, as well as the peripheral nervous system, made up of neurons and nerves. Here we will discuss the top 5 ways to keep the nervous system healthy.
In such a complex system, there are unfortunately several things that can go wrong. In addition to injury, the nervous system can become compromised by neurological disorders such as Parkinson’s disease, multiple sclerosis, Alzheimer’s disease, and amyotrophic lateral sclerosis (ALS), among others. These conditions can affect functions all across the body, including movement, speaking, memory retention, senses, and breathing.
Neurological disorders can’t always be prevented. Many result from a combination of genetic and environmental factors that can’t be controlled. Lifestyle factors may also play a role, however, which are within our power to change. To promote a healthy nervous system to our best ability, here are some things we can do:
Maintain a Nutritious Diet
Proper nutrition is essential to promoting optimal function throughout the whole body, and the nervous system is no exception. Ideally, you should be taking in lean protein, vegetables and fruits, whole grains, and healthy fats every day to provide your body with the macro- and micronutrients it needs to perform its best.
In particular, the lutein in leafy greens has been shown to help prevent cognitive decline, while essential fatty acids in certain nuts can help protect the nerves and cell membranes. Ensuring adequate levels of B12 and potassium is also helpful for promoting nervous system health, as is reducing inflammation by reducing your intake of heavily processed foods.
Get Ample Sleep
Sleep keeps the nervous system functioning properly. On a short-term basis, sleep deprivation can lead to issues like memory problems, mood changes, and fatigue. Over time, however, insomnia can interfere with the nervous system’s ability to send information. Aim for seven hours of sleep each night.
Establish Healthy Stress Outlets
Stress can overwhelm our nervous system, and on a long-term basis, it can create excessive wear and tear throughout the body. In fact, it’s not what stress does to the nervous system itself, but the chronic activation of the nervous system triggered by stress, which is a problem. This ongoing activation affects other bodily systems, including the immune system, and can cause issues like body-wide inflammation.
While it can be challenging, finding healthy outlets for managing stress is an important and effective way to manage optimal nervous system function. Regular exercise, yoga, meditation, and counseling are a few options to try if you find yourself facing excessive stress.
Exercise Regularly
Speaking of regular exercise, this is another important way to maintain nervous system health. While experts recommend getting at least 150 minutes of moderate cardiovascular exercise or 75 minutes of more intense exercise each week for overall wellness, there are also some specific activities that may promote neurological health. In particular, weight-bearing exercises that employ the leg muscles have been shown to send signals to the brain that are essential to healthy neural cell production.
Keep the Brain Active
The brain, like other systems of the body, needs to be worked routinely to maintain its health. Mental stimulation has been shown to boost brain function and minimize the risk of cognitive decline. Activities like card games, jigsaw puzzles, listening to and playing music, and learning new skills can benefit the nervous system by supporting brain health. To learn more about the top 5 ways to keep the nervous system healthy, contact a care coordinator today at Stemedix.
by admin | Apr 27, 2020 | Health Awareness
Peppermint is a hybrid plant that stems from spearmint and water mint. Its origins can be traced back to ancient Rome, Egypt, and Greece, with its medicinal application also reaching far back into history. Aristotle recorded his uses of peppermint, but it didn’t become widely used in medicinal practices until the mid-18th century in Europe. Originally, practitioners gave peppermint to address stomach ailments, including preventing gas and alleviating diarrhea. It was also used to treat the flu and colds.
Today, peppermint oil is still widely used to treat stomach ailments. In particular, individuals with irritable bowel syndrome (IBS) use peppermint oil as a dietary supplement to control the condition’s symptoms which may include abdominal pain, diarrhea, gas and bloating, and constipation. A review of 12 trials shows that peppermint oil capsules are more effective for treating IBS than placebos. It’s believed that the herbal remedy could help by relaxing the muscles within the gastrointestinal tract, promoting an anti-inflammatory effect, decreasing pain sensation, and positively affecting gut bacteria.
Some other uses include treatment for nausea and symptoms of the common cold. Peppermint oil also has several benefits when applied topically, including:
While it’s always a good idea to speak with your healthcare provider before introducing a new supplement into your regimen, the National Center for Complementary and Integrative Health states that peppermint oil appears to be safe when taken orally in the commonly used doses.
by admin | Apr 24, 2020 | Health Awareness
Most people are already familiar with what to do to minimize the risk of contracting an airborne virus, from washing hands frequently to staying home and following social distancing protocols, the steps for reducing the outbreak have been made clear since the pandemic first started unfolding.
Yet, what isn’t so clear is how we should maintain mental health throughout these significant changes. From the worries brought on by the disease itself to extreme variations to our normal routine, these challenging times can take a toll on healthy mental wellness. Here’s what you can do to promote mental and emotional wellbeing now.
Stay Connected
We might not be able to exchange hugs or get together with our friends and loved ones, but that doesn’t mean we can’t stay in touch. All across the globe, people are finding creative ways to get some much-needed socialization. While you could always simply call your friends and family, you can also get creative with having a game night over FaceTime or Zoom.
Help Where You Can
Members of elderly and at-risk populations are especially struggling with everyday tasks, like getting groceries and paper products. If you know someone who could use a little assistance, offer to help. Consider placing an online order to have their goods delivered, or offer to pass along any supplies you have in surplus. Helping those in needs can have a positive impact on your mood and mental health.
Maintain a Sleep Schedule
Without your normal routine of leaving the house by a set time, it’s easy for days and nights to slide into one another. Yet, maintaining a regular sleep schedule is important to helping you stay mentally alert and healthy. Try to stick to a regular bed time, and wake up at the same time each morning — even on the weekends.
Limit Alcohol
If you feel as if you could be overindulging in alcohol as a coping mechanism, try to find healthier substitutions instead. Calming techniques such as deep breathing, yoga, and meditation can help you stay relaxed without the risk of developing a dependency.
Eat Well
While you may not have access to the fresh ingredients you’d normally have on hand, you can still make healthy meals at home from frozen, canned, and packaged goods. Eating well can help fuel your body and lift your spirits. Consider using frozen or canned vegetables to add nutrients to your meals. If you can buy protein in bulk, do so and freeze any leftovers. For healthy grains, serve up some lentils, quinoa, or brown rice.
Get Some Exercise
Although gyms are closed, you can still move your body at home or outside. Going for a long walk or jog could be just what you need to clear your head. Or, maybe you’d prefer to switch it up with a sweat-inducing home workout video on YouTube. Even playtime with children or pets might be enough to kickstart the release of endorphins for a quick mood boost.
Cut Back on the News
While it’s important to stay informed about any developments that may pertain to you, it’s also not healthy to be a constant consumer of the news. Reading through troubling statistics and circumstances beyond your control can incite fear and anxiety. Try to limit your news consumption to a limited window each day, then walk away and do something that makes you feel better, such as journaling, having a cup of tea or coffee, or engaging in a favorite hobby.
by admin | Apr 15, 2020 | Health Awareness
Certain illnesses are highly contagious and can be contracted just by breathing them in. Known as airborne diseases, these illnesses can spread when an infected person releases droplets from coughing, sneezing, or even speaking. The virus or bacteria is then secreted into the air and lands on individuals or objects.
When these pathogens are inhaled, they take residence inside the body and cause illness. They can also be contracted by touching entry points in the body, including the eyes, mouth, and nose, after you’ve touched a surface with the germs.
Since these illnesses move through the air, they’re notoriously challenging to control. Discover some examples of these infections and tactics for stopping their spread below.
What Are Some Examples?
Perhaps the most noteworthy example of airborne diseases is COVID-19. This disease, caused by the novel coronavirus SARS-CoV-2, is spread from person-to-person, including those who may not be showing symptoms, through the transmission of respiratory droplets. The main symptoms of the illness include fever, cough, and shortness of breath.
In addition to COVID-19, other examples of airborne diseases include:
- The flu
- The common cold
- Chickenpox
- Measles
- Mumps
- Whooping cough
How Can You Control the Spread of Airborne Diseases?
While airborne diseases can spread rapidly, there are several things you can do to minimize your risk of contracting an illness and preventing transmission to others if you do get sick.
For COVID-19, the CDC recommends the social distancing advisory of staying six feet apart from other individuals. Due to the rapid spread of the illness as well as its severity, they have also encouraged people to stay home as much as possible.
When it comes to preventing the spread of any airborne illness, commonsense practices can help reduce transmission. For example:
- Disinfect frequently touched surfaces often, including tables, doorknobs, keyboards, and phones.
- Wash your hands frequently using warm water and soap for at least 20 seconds. This is especially important before eating, after being in a public place, and before touching your face.
- Stay home if you’re feeling sick.
- Cover your cough or sneeze with a tissue or the inside of your elbow.
- Avoid close contact with individuals who are sick. If you’re sick, stay away from high-risk populations, including seniors, pregnant women, and individuals with compromised immune systems.
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