by admin | Jul 23, 2019 | Health Awareness
Bone broth appears to be popping up everywhere these days. Hailed for its powerful nutritious properties among communities of health-conscious individuals, the stock can be made right at home and may provide a wealth of health benefits. Although research behind its benefits is still ongoing, millennia of broth drinkers can’t be wrong. Discover what the broth is made of and how it could benefit you below.
What is Bone Broth?
The history of bone broth extends all the way back to prehistoric times when hunter-gatherers would use animal parts they couldn’t otherwise consume into a drinkable broth. The diverse solution can be made from virtually any animal, and you don’t even need a recipe: just mix together water, vinegar, and bones in a large pot. If you do prefer to follow a formula for your first try, there are many recipes available online.
What Are the Benefits of Bone Broth?
The health drink is rich in the protein collagen, which, when cooked, becomes gelatin. The gelatin provides critical amino acids, but in addition, the animal bones themselves are loaded with key nutrients such as calcium, potassium, magnesium, and phosphorus. Marrow is also replete with vitamins A, and K2, along with zinc, iron, and omega-3 fatty acids. Many individuals – even those who eat well – have gaps in their diets, so adding bone broth can help address them.
Beyond bone broth’s rich vitamin and mineral concentration, it is also believed to have a number of key benefits. Some evidence shows that bone broth:
- Boosts digestive health. The solution is highly digestible and also promotes the digestion of other foods, as gelatin binds to water in the digestive tract to move food through. Moreover, it’s suspected that the gelatin can help intestinal wall permeability, known as leaky gut syndrome.
- Helps you achieve cosmetic goals. By improving connective tissues, it’s suspected that the broth could reduce the appearance of cellulite, improve hair and nail strength, and re-mineralize teeth.
- Improves joint health. Animal bones are products which, under normal circumstances, are inedible. Yet, they’re rich in collagen, which can be formed into gelatin that the body can use to strengthen its own connective tissues. Thus, drinking bone broth may improve joint health, especially in individuals with conditions like osteoarthritis.
- Reduces inflammation. Amino acids glycine and arginine found naturally in bone broth, are known for fighting inflammation. Chronic inflammation is suspected to play a key role in many serious conditions, including Alzheimer’s disease, heart disease, diabetes, and certain types of cancer, among other illnesses.
- Kickstarts weight loss. Although bone broth is typically low-calorie, it’s also very satiating. Thanks to the gelatin, you’ll likely feel full long after drinking the broth, even though you’ve only consumed a few calories. It’s also been shown to reduce fat and increase muscle strength.
- Improves sleep quality. Finally, the glycine present in bone broth may also aid in sleep regulation. Thus, anyone who has difficulty falling or staying asleep may wish to incorporate broth into their nightly routine, as it won’t leave you feeling groggy or have any of the other side effects associated with sleeping pills.
What is the Bone Broth Diet?
You may have heard about bone broth diets designed to help you lose weight and boost overall health. While you certainly don’t have to be quite this prescriptive to incorporate bone broth into your diet, some individuals enjoy having a plan laid out for them. The diet incorporates periods of intermittent fasting to boost metabolism, it’s a good idea to speak with your doctor before engaging in any fasts. People with blood sugar concerns or any similar health issues may need to avoid fasts. With that said, the benefits of bone broth described above can still be realized by simply drinking the mixture regularly alongside a healthy diet.
by admin | Jul 18, 2019 | Health Awareness
Lactose intolerance and milk allergy are two conditions in which patients experience adverse health effects upon consuming milk products. It’s, therefore, no surprise that they are often confused and mistakenly used interchangeably. Yet, the two have distinct characteristics, and understanding their unique impacts and how to maintain a healthy diet in spite of them is important for patients.
Key Differences
Lactose intolerance is the body’s inability to fully digest the sugar, or lactose, found in milk. It typically results from a deficiency of lactase, an enzyme in the small intestine that helps turn milk into glucose and galactose. Without lactase, the lactose moves into the colon, where normal bacteria interact with undigested lactose, producing a range of uncomfortable symptoms.
Milk allergy, on the other hand, is the same as any other food allergy. The protein in milk produces an allergic reaction, so people with the allergy are at risk of serious reactions upon consuming both milk itself and products containing it. While an allergy to cow’s milk is seen most commonly, reactions can also occur with milk from goats, sheep, buffalo, and other mammals.
Symptoms
Lactose intolerance can develop at any time in a person’s life and is more common than milk allergy. It tends to be more common in certain populations with up to 90% of African Americans experiencing its symptoms. The condition is also common in Asians and Native Americans and is often seen in elderly populations. Roughly 30-50 million Americans are believed to have lactose intolerance.
Within 30 minutes to two hours after having milk or dairy products, most people with lactose intolerance experience one or more of the following symptoms:
- Stomach pain
- Nausea
- Diarrhea
- Gas and bloating
Milk allergies, on the other hand, are commonly seen in children under the age of three, although they can develop at any age. Oftentimes, children outgrow the condition by age five. Symptoms vary from one person to the next and can occur within minutes or hours after drinking milk or eating milk products. Immediate symptoms include:
- Vomiting
- Coughing and shortness of breath
- Swelling of the tongue, lips, or throat
- Itching or tingling around the mouth
- Wheezing
- Hives
Later, symptoms such as a runny nose, watery eyes, abdominal cramps, and loose stool or diarrhea may occur. Milk is also the third-most common food to cause anaphylaxis, a life-threatening condition in which the airway becomes blocked. For this reason, avoiding milk products and carrying an epinephrine shot is critical for patients with the allergy.
Diagnosis
Diagnostics are available for both lactose intolerance and milk allergies. Doctors often encourage patients to keep food diaries when symptoms such as those listed above arise. To help differentiate among the two conditions, food allergy testing and hydrogen breath tests can be used to diagnose milk allergy and lactose intolerance, respectively.
Patients with lactose intolerance may be able to tolerate small amounts of dairy, especially those which are lower in lactose, such as yogurt or hard cheese. People with milk allergies, on the other hand, must avoid dairy, which also encompasses the ingredients ghee, lactulose, lactalbumin, whey, and casein.
Luckily, there are many alternatives to dairy available today. Nut and soy milk are useful substitutions people with both milk allergies and lactose intolerance can enjoy. With that said, it’s important for patients to ensure they’re getting enough calcium. While doctors may recommend supplements on an as-needed basis, foods rich in calcium such as dark leafy greens and almonds can also be incorporated into the diet to maintain optimal nutrition.
by admin | Jul 10, 2019 | Health Awareness
When it comes to the minerals your body needs to perform well, calcium and potassium tend to get most of the attention. Yet, magnesium, a mineral responsible for more than 300 reactions throughout your body, is a key player in optimal nutrition and overall health. It helps to metabolize food, maintain strong bones, and control inflammation, but its most important job of all is regulating heart rhythm.
Magnesium & Heartbeat
Magnesium contributes to the transportation of electrolytes into a cell. Electrolytes, including potassium and calcium, are critical for the nerve signals and muscle contractions needed to maintain a stable heartbeat. According to the 2012 Framingham Heart Study, low magnesium correlates with atrial fibrillation, a heart malfunction in which the organ’s electrical system creates quivers in the upper chambers, ultimately creating an irregular heartbeat.
While further studies must be completed to determine whether increased magnesium intake can boost heart health, there do appear to be clear benefits of getting enough magnesium. One meta-analysis of more than 20 studies indicate magnesium supplements can lower blood pressure. This could ultimately contribute to improved heart health, since high blood pressure can lead to the thickening of the arteries, increasing the risk for heart attack, stroke, and heart failure. Separately, a link between elevated heart attack risk and low magnesium levels has also been established.
How Much Magnesium Does Your Body Need?
Healthy individuals have roughly 25 grams of magnesium stored in their bodies, which is concentrated mostly in the bones. Less than 1% is found in the blood, which is why diagnosing a magnesium deficiency presents challenges. With that said, certain populations are known to face a greater risk for a deficiency, including people with conditions that deplete the mineral. Individuals with gastrointestinal diseases, type 2 diabetes, and alcoholism may have low magnesium. Additionally, people taking diuretics and proton pump inhibitors share a greater risk for a magnesium deficiency.
Individuals with a diagnosed magnesium deficiency may be recommended for supplements, as increasing intake of the mineral could help avoid serious health issues, including irregular heartbeat, seizures, and muscle spasms. The recommended dietary allowance (RDA), or daily level of intake sufficient for nearly all healthy individuals, is 420 mg for male adults aged 31 and up, and 320 mg for women of the same age. Younger people may need less, while women who are pregnant may need more. Speak to your physician to determine what may be best for you.
Dietary Sources of Magnesium
While some foods, such as cereals, are enriched with added magnesium, there are also many food sources which are naturally high in the mineral. Almonds boast the greatest amount of magnesium, with 80 mg per serving. Spinach, cashews, soymilk, black beans, avocado, potatoes, and yogurt are also good sources of the nutrient.
Of course, if you’re experiencing symptoms such as irregular heartbeat or muscle spasms, it’s important to get to the bottom of it by consulting your physician before beginning any supplement regimen. For the right individuals, the benefits of magnesium can extend beyond heart health, leading to reduced inflammation and insulin resistance as well as improved exercise performance.
by admin | Jul 2, 2019 | Health Awareness, Multiple Sclerosis
Multiple sclerosis (MS) is a chronic inflammatory condition of the central nervous system. The disorder produces a broad range of symptoms, including fatigue and poor muscle coordination, which can make exercise daunting. Yet, research shows that in addition to prescription-based approaches, complementary therapies such as exercise may help to alleviate symptoms and minimize the risk of secondary conditions. Discover more about the relationship between exercise and MS below.
How Does Exercise Help MS?
Exercise has been shown to improve a number of MS symptoms. In addition to promoting better overall health, embarking on an aerobic fitness routine has helped people with MS improve strength and cardiovascular fitness, maintain better bladder and bowel function, and reduce fatigue and depression. Additionally, exercise program participants have reported a more positive attitude and increased social activity.
What’s the Best Type of Exercise for MS?
While light to moderate activity can help to control MS symptoms, any activity that’s too strenuous can have the opposite effect, exacerbating issues like fatigue and increased risk for injury. It’s, therefore, a good idea to work with a professional, such as a physical therapist, before beginning any new exercise routine.
Light activities like gardening, low-impact aerobic exercises, stretching, and progressive strength training are well-suited for many people with MS. Additionally, water-based exercises are especially ideal. Water provides buoyancy, enabling participants to move in ways they may not be able to on land while eliminating the risk of fall injuries. Plus, accessories like flotation vests and pool noodles can be implemented to maintain safety. Finally, the water keeps participants cool, thereby reducing the risk of overheating which can cause MS symptoms to flare.
If you’re interested in pursuing a fitness program to help manage your MS symptoms, be sure to work with your care providers to find an approach that will best suit you.
by admin | Jun 21, 2019 | Health Awareness
While migraines have left the medical community puzzled for many years, experts are establishing links among certain conditions which may leave individuals predisposed to them. In specific, recent studies indicated that patients with Multiple Sclerosis (MS) are at least three times as likely to experience migraines, compared to people who do not have the disease. While a concrete explanation for the link has yet to be established, there are some theories which researchers have speculated on.
Reasons for Migraines & MS
One possible explanation for the increase in migraines among MS patients is the fact that MS is at least two to three times more common in women than men, and women are also two to three times more likely to experience migraines compared to men.
Yet, there could be other mechanisms at play. For instance, altered pain perception and threshold could cause a more significant level of pain in patients with MS. And, patients with migraines are more likely to experience additional pain syndromes, including temporomandibular joint (TMJ) pain.
Addressing Migraines in MS Patients
Although the precise mechanisms behind the prevalence of migraines in MS patients may have yet to be identified, patients experiencing migraines can still find relief in the meantime. Since the link is still unknown, most doctors treat migraines and MS as separate entities. In general, most patients respond well to migraine treatments, but it’s also important to consider headache as a potential side effect from medications used to treat MS. In particular, disease-modifying drugs (DMDs) tend to illicit headaches, while as many as 80% of MS patients have described headaches as a symptom after beginning any form of MS therapy.
If you’re experiencing migraines, be sure to discuss the symptom with your doctor. In cases with severe, persistent migraines, expertise from a neurologist may be needed to aid in making informed treatment decisions.
by admin | Jun 12, 2019 | Health Awareness
Extreme temperatures can be uncomfortable for everyone, but for certain populations, summer weather is especially harsh – and in some cases, even dangerous. In particular, people with certain chronic illnesses may be at risk for heat-related complications. As you prepare for the warm season ahead, find out how you can beat the heat if you have a sensitivity below.
Conditions That Can Flare Up with Heat
Many conditions, even when controlled effectively, can be aggravated by extreme heat. These include, but are not limited to:
- Multiple Sclerosis: Multiple sclerosis (MS) affects the nervous system, triggering a number of symptoms including muscle weakness and pain. Many people with Multiple Sclerosis experience intensified symptoms in the heat, so much so that it’s been given a name: Uhthoff’s phenomenon. Even subtle body temperature increases can exacerbate symptoms, so do what you can to keep cool this summer. Limit outdoor activities, especially during the hottest part of the day, and wear light, breathable clothing.
- Migraines: The relentless summer sun can intensify or bring on migraines in individuals who are prone to them. While your best bet is to stay indoors in a cool, dark room when you experience an episode, you can still enjoy outdoor activities when you’re feeling up to it. Just be sure to wear large, polarized sunglasses, and arm yourself with a wide-brimmed hat to prevent excess light exposure.
- Rosacea: Characterized by redness and bumps, rosacea is a skin condition which can worsen with heat and sunlight. UV rays can lead to flare-ups, while excessive heat can dry out the skin, further triggering the condition. Most people with rosacea know to keep their skin protected during long stints of outdoor activity, but don’t forget about the shorter moments in between. Even walking into the grocery store or walking the dog can expose you to heat and sunlight.
- Autoimmune Disorders: Conditions such as Rheumatoid Arthritis and Lupus, known for causing joint pain, may be influenced by UV rays. Wearing protective clothing, or at the very least, applying an SPF 30 sunscreen or higher, may help.
- Respiratory Illnesses: The dry season tends to make breathing more difficult and uncomfortable for people with conditions like asthma and Chronic Obstructive Pulmonary Disease (COPD). One reason is the spike in wildfires. If you live near a zone prone to wildfires, minimize your outdoor time as much as possible, as air impurities can aggravate the lungs.
Of course, extreme heat can take its toll on anyone, including otherwise healthy older adults. Exercising indoors or in a cool pool, snacking on chilled, healthy treats like homemade ice pops, and staying in the air conditioning during the hottest parts of the day are a few simple yet effective practices for avoiding any heat-related complications all summer long.
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