by admin | Feb 2, 2020 | Chronic Pain, Health Awareness
Whether it’s from arthritis, fibromyalgia, or another chronic condition, persistent pain is frustrating at best. There are many therapies available to help reduce discomfort, but one often overlooked lifestyle change is refining your diet. In particular, there are a few foods known for combatting inflammation, a key agent behind chronic pain. Try incorporating some of these foods and ingredients into your diet to see if it makes a difference with your pain levels. Here are some of the best foods to relieve chronic pain:
Soybeans
Soybeans have an anti-inflammatory
effect, which could be a result of their powerful, protective
phytoestrogens and omega-3 fatty acids. While soybeans are commonly found in
prepared products like tofu and soy milk, you can also enjoy them as a
protein-rich snack in the form of steamed edamame.
Fish
Experts have been touting the benefits of fish for decades
due to the food’s many health-boosting qualities. Cold-water fish, in
particular, is rich in omega-3 fatty acids, which can help to curb
inflammation. Reach for varieties like tuna or salmon for the greatest
benefits.
Cherries
Delicious tart cherries are convenient, low-calorie snacks
loaded with antioxidants. They’re also good sources of cyanidin, which has
anti-inflammatory effects even stronger than that of vitamin E. The compound is
known for reducing pain caused by arthritis and gout, in particular.
Turmeric
Turmeric’s most active compound, curcumin,
is a potent anti-inflammatory agent which is believed to help control the
symptoms of arthritis. It can also help to improve depression symptoms and even
aid in the prevention of cancer, Alzheimer’s
disease, and heart disease. Try the seasoning with your eggs, rice, or even
in a smoothie.
Foods with Vitamin D
Interestingly, vitamin D deficiencies are very
common among people with chronic pain. While experts are still unsure as to
whether a deficiency could exacerbate existing pain or actually cause it in the
first place, getting ample intake of this nutrient is clearly important for
keeping discomfort at bay. With your doctor’s approval, consider taking
supplements or getting vitamin D from sources such as fatty fish and egg yolks.
Just try to steer clear of cow’s milk, which has inflammatory properties that
may worsen pain.
by admin | Jan 29, 2020 | Alzheimer’s Disease, Health Awareness
Experts have been researching the potential causes of dementia
for quite some time. Like many conditions, it’s believed to result from a
combination of lifestyle, hereditary, and environmental factors. Recently,
however, there’s been one dietary factor catching the attention of researchers:
excess salt. Discover the connection between table salt and dementia risk
below.
Dietary Salt & Cognitive Impairment
According to research published
in October 2019 in Nature Neuroscience,
a link has been established between excessive salt intake and elevated dementia
risk. While experts have long associated poor cerebrovascular function with high
salt diets, this new study suggests high sodium levels don’t just restrict
blood flow to the brain; they can actually affect tau protein levels in the
brain, too.
Tau supports neurons under normal circumstances. It does so
by stabilizing microtubules, the structures which carry nutrients to neurons.
When tau becomes unstable, it can build up in the brain. The buildup
of tau is a hallmark characteristic of Alzheimer’s.
In the rodent study, scientists used nitric oxide to
stabilize the tau, which in turn led to normal cognitive function – even though
blood flow to the brain was still restricted. This suggests that the tau
buildup caused by salt – and not the restricted blood flow – is the true
causative agent behind dementia.
Reducing Salt Intake
Based on these findings, experts are now urging individuals to be mindful of their salt intake. Although further research needs to be completed to confirm the connection between sodium and dementia in humans, reducing salt consumption is a good idea anyhow. Excess sodium can accumulate in the blood when the kidneys can no longer keep up with it, which causes the body to hold onto excess water. This, in turn, increases fluid and blood volume, which puts added pressure on the heart and blood vessels. As a result, the risk for blood pressure, heart attack, and stroke increases.
The
American Heart Association recommends adults take in no more than 2,300 mg
of salt per day, but suggests aiming for an ideal limit of 1,500 mg. The
majority of sodium comes from packaged and prepared foods, so making your own
meals at home with whole ingredients such as fresh vegetables, whole grains,
and lean protein is one of the best ways to reduce salt intake.
by admin | Jan 21, 2020 | Health Awareness
When you go to the doctor’s office for a bacterial infection such as strep throat, you’ll likely receive a prescription for antibiotics to clear up the illness. Yet, if you’ve been down the vitamin aisle lately, chances are you’ve come across probiotics. What are these new supplements, and why are so many people taking them? Here are 3 reasons to consider a daily probiotic.
While antibiotics are used to zap the bad bacteria in your
body, probiotics are used to promote the helpful bacteria that support
intestinal, and ultimately, whole-body health. When we take antibiotics, these
medications also naturally take away some of the good bacteria our body needs
to thrive. Probiotics
help to restore the essential balance in our intestinal tract. Moreover, aside
from antibiotics, there are many other dietary, environmental, and medical
factors which can affect our population of good bacteria. Thus, probiotics can
be a healthy choice for many populations – with a doctor’s permission, of
course.
If you’re not already doing so, here are three reasons to
consider discussing a probiotic supplement with your healthcare provider:
Prevent Gut Dysbiosis
Because probiotics help to maintain a healthy population of microorganisms in the intestines, it is important to consider a daily probiotic. They could help to prevent against a serious condition known as gut dysbiosis. When factors such as age, diet, stress, and disease diminish the abundance and diversity of healthy gut bacteria, it can impact the homeostasis, or stable state, of the gut. Gut dysbiosis occurs when this imbalance happens consistently. The condition is linked not only to intestinal issues such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), but also central nervous system disorders, cardiovascular diseases, and diabetes. Fortunately, probiotics have been shown to help regulate these bacteria for improved intestinal health.
Support Immune System Health
The intestinal immune system encounters more foreign and harmful substances than any other system in the body, making it a key player in disease prevention. In fact, as much as 70% of the body’s entire immune system is located in the intestines. Yet, to provide the right immune responses when needed, the intestinal tract needs a healthy balance of bacteria. Taking probiotics can help to promote that balance, and use of these supplements has even been linked to prevention of the common cold.
Aid in Weight Management
Losing weight and keeping it off can be challenging. While
eating a diet rich in lean protein, whole grains, and nutrient-rich fruit and
vegetables is essential to maintaining a healthy weight, probiotics could also
play a beneficial role in weight management. Specifically, the probiotic strain
Bifidobacterium lactics B-420 appears to help control body fat
and assist with the regulation of body weight.
by admin | Jan 7, 2020 | Health Awareness
We’ve all heard about the importance of clocking seven to
eight hours of sleep each night. Getting adequate slumber has been linked to
dozens of benefits,
including the preservation of mental and physical health, quality of life, and
safety at every age. Yet, if you’re like many people, you may find yourself
waking up in the middle of the night on occasion.
When you find yourself rising from slumber on a regular
basis, it’s categorized as insomnia.
Although common, this issue usually points to a need for some type of change.
Of course, you must first know what’s causing the pattern before you can
address it. While there are many potential reasons for waking up from sleep
unprovoked, here are a few common causes to explore.
Hormones
Hormonal
changes can have a significant impact on sleep, especially for women during
pregnancy and menopause. Changing levels of estrogen, in particular, can lead
to sleep challenges such as waking up in the middle of the night. Maintaining a
comfortable bedroom temperature (possibly on the cooler side), scheduling
exercise earlier in the day, and drinking a soothing beverage before bed may
help to facilitate uninterrupted sleep.
Of course, it’s also possible for hormone imbalances to trigger
sleep problems even if you aren’t a pregnant or menopausal woman. Be sure to
speak with your doctor if you suspect hormone issues could be the culprit for
your periodic wake-ups.
Blood Sugar Changes
Eating foods with carbohydrates or sugars can boost your
blood sugar. Eventually, the insulin in your body will remove the sugar from
your blood and send it to your cells, resulting in declining
blood sugar levels. While it’s likely you’ll feel sleepy at this time, the
dip in blood sugar can actually trigger a stress response, releasing cortisol
and adrenaline, which could actually stir you out of your slumber.
To combat these dips and spikes, try to steer clear of sugary
or carb-rich foods at least two hours before going to sleep. Be sure to include
protein with your meal, along with healthy fats and fiber. Avoid skipping meals
during the day, too.
Medical Conditions
Medical conditions like diabetes, kidney disease, musculoskeletal disorders, and sleep apnea can all cause sleep disturbances. Be sure you’re seeing your physician for regular checkups to maintain any existing conditions or to identify potential underlying causes of sleep problems. Additionally, mental health disorders such as general anxiety and depression may also lead to irregular sleep patterns. If you think your sleep issues are related to a mental health issue, seek help from a professional counselor.
Daytime Habits
Daily napping, drinking caffeine late in the day, and
drinking more than one alcoholic beverage can all contribute to poor sleep.
Additionally, waking up and going to bed at different times each day could make
it difficult for your body to regulate its natural sleep clock. For this
reason, you should try to maintain a consistent sleeping schedule, even on the
weekends.
by admin | Jan 2, 2020 | Health Awareness
Sex drive can be notoriously difficult to measure. Most people experience surges in libido that come and go naturally, but what’s considered normal may be very different from one person to the next. Here are 7 natural options for boosting libido.
Oftentimes, men and women tend to experience a decline
in sex drive with age. While this may be due in part to hormonal changes,
it can also result from contributing factors such as stress and certain physical
conditions. Fortunately, there are treatments available to help rekindle your
desire again. If you’re looking to explore some natural libido-enhancing
remedies first, however, here are some options to consider.
Get Ample Sleep
It’s no surprise that feeling exhausted and being in the
mood are often at odds with one another. Yet, the link
between quality sleep and a healthy sex drive has even been backed by
research, so make it a priority to clock your seven to eight hours each night.
Alleviate Stress
Stress and libido are closely related. When the stress
hormone cortisol is elevated, it can reduce
the production of sex hormones like testosterone. Fortunately, you can
control your stress with management techniques such as deep breathing
exercises, talking about your concerns with your partner, and therapy, if
needed.
Focus on Your Relationship
Sometimes, issues surrounding sexual desires could stem from
larger relationship challenges. Whether there seems to be little romance or
you’re experiencing increased bickering, many relationship issues can be solved
through open, ongoing communication. You might also consider instituting date
nights, cuddle sessions, and similar methods for shifting the focus back
towards your partnership.
Eat a Nutritious Diet
Diet influences many aspects of health – including your
sexual wellbeing. A heart-healthy diet, in particular, can improve sex health
by minimizing
the risk of metabolic syndrome, which is associated with erectile
dysfunction and cardiovascular issues. To promote both heart health and a
strong libido, be sure fill your plate with plenty of fruits and vegetables,
seafood, whole grains, and healthy oils.
Exercise Regularly
Similar to diet, exercise can also play a role in boosting libido. Physical activity increases activity within the sympathetic nervous system, and can therefore promote sexual stimulation. It can also minimize stress by increasing endorphins, thereby kicking off a two-fold effect to support sex drive. Aim for 30 minutes of moderate exercise five days a week.
Maintain a Healthy Weight
Being overweight or obese could alter hormone levels, which
can have a direct impact on libido. Of course, there are also secondary effects
of carrying excess weight: for one, being at an unhealthy weight could lead to
reduced body confidence, which may thwart sexual desires. Fortunately, the diet
and exercise strategies above can lead to both weight loss and healthy,
long-term weight management.
Consider Herbal Supplements
While research is limited, one study suggests that certain herbs could enhance sexual
function. Maca, ginko, ginseng, and tribulus have been associated with the
benefits, but be sure to speak with your physician before introducing any
herbal supplements into your daily routine.
by admin | Dec 27, 2019 | Health Awareness, Aesthetics, Age Management, Skin Care
Maintaining healthy, luminous skin isn’t impossible, but it does require some self-care. Fortunately, many of these steps are quick, simple, and can be introduced easily into your daily routine. And, because many of the strategies to boost skin wellness also go hand-in-hand with overall healthy habits, you may even see some other benefits as a result. Here are some of the most powerful ways to improve your skin’s health naturally. Here are 7 beauty tips for naturally vibrant skin.
Always Remove Your Makeup
Your skin needs to breathe while you’re resting, but makeup
can clog your pores and prevent it from getting the air it needs. To keep
imperfections like blackheads and blemishes at bay always remove your makeup
every night before bed – no exception. If you don’t have time to wash your face
entirely, at least use a cotton pad and olive oil to gently remove lingering
cosmetics.
Get Plenty of Wholesome Nutrients
Every system in your body requires proper nutrition to
function its best, and your skin is no different. Foods
rich in healthy fats, including fatty fish, avocadoes, and nuts, are
especially powerful for keeping skin hydrated and supple. Nutrient-rich foods
like vegetables, fruit, and lean protein will also help round out a
skin-healthy diet.
Exercise Regularly
Exercise
increases blood flow, which helps to boost skin health. When you get
active, circulation increases, which carries essential nutrients to the skin.
Plus, increased blood flow also helps to carry away waste such as free
radicals, which could otherwise exacerbate the signs of aging.
Stay Hydrated
Every single cell in your body requires water
– especially your skin cells. Your skin is an organ made up of water, and
without enough hydration, it can begin to look flaky, dull, and aged. Be sure
to get at least glasses a day to keep your skin looking its best.
Sleep Soundly
The signs of a poor night’s sleep are likely to show up on
your skin immediately, in the form of puffy eyes or undereye bags. Yet, a
pattern of bad sleep can also take its toll on your skin. Because cells
regenerate during sleep, getting ample rest is essential to fighting the signs
of aging. Aim for at least eight hours of shut-eye each night to promote a
natural glow.
Keep Your Skin Moisturized
Dry skin loses its elasticity and makes it easier to spot
fine lines and wrinkles. For this reason, you should be applying a gentle
moisturizer every morning and evening. Look for one with natural,
non-irritating ingredients, especially if you have sensitive skin.
Never Skip Sunblock
The final but most important rule for maintaining healthy skin is to apply sunblock each and every day. Even if you’re only outdoors briefly, UV damage can add up, and will eventually lead to wrinkles, sun spots, and other signs of aging. Make sure your moisturizer has an SPF of 30 or higher, and that it can block out both harmful UVA and UVB rays to keep your skin not only safe, but healthy-looking.
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