by admin | Jan 10, 2019 | Health Awareness, Multiple Sclerosis
The complex interplay between nutrition and health is still being researched by experts. In many cases, there are already established links between certain foods and undesirable health outcomes. For example, recent dietary guidelines recommend limiting added sugars to 10% of your daily calories or less, as they’re associated with an increased risk of heart disease. For individuals with chronic diseases, it’s perhaps even more important to consider the ways food can impact health.
For those with Multiple Sclerosis (MS),
optimizing your diet means not only filling your plate with healthy foods, but
also avoiding or limiting foods known to exacerbate symptoms. Research shows
that in particular, patients with MS have been able to improve their quality of
life by making specific tweaks
to their diet. Discover which foods
you should discuss with your doctor as a means of controlling your symptoms.
Fats
Saturated fats are commonly found in animal products,
including red meat. These foods aren’t entirely void of nutritious qualities –
after all, they can be rich sources of protein. Yet, their high concentration
of saturated fats presents issues, as they could raise “bad” cholesterol
levels. This is especially of concern for MS patients, who face a higher risk
for heart problems than people without MS.
Trans fats, too, are considered dangerous. Sometimes labeled
as “partially hydrogenated oils,” these fats are known to increase
inflammation, particularly within the blood vessels. This, too, increases the
risk of cardiovascular issues. Steer clear of packaged cookies, crackers, and dessert
items, or at the very least, be sure to enjoy them sparingly.
Sugar
We mentioned briefly above that added sugars are notorious
for their adverse health effects. Not only does excess
sugar lead to weight gain, but it also produces an inflammatory effect
which can intensify MS symptoms. Natural sugars, including those found in
fruits, don’t have the same effect, so feel free to snack on those instead.
Sodium
Added salt presents a number of issues for MS patients. In
general, higher sodium intake is associated with increased
disease activity in MS, and has been found to increase likelihood of
relapse and development of lesions. Sodium intake and blood pressure are also
related, and because high blood pressure can decrease life expectancy in MS
patients, added salt should be consumed at a minimum.
Dairy
Like meat, cow’s milk and other full-fat dairy products are high
in saturated fats. Besides the fat content, however, specific proteins in the
milk could cause trouble for people with MS. These agents could produce a
reaction in multiple sclerosis sufferers, but research shows
the link isn’t very strong. However, it may be worth replacing cow’s milk and
other full-fat dairy products with alternatives to see if it alleviates your
symptoms. Consider exploring options such as soy, almond, or even camel’s
milk.
Gluten
Gluten is primarily a concern for people with celiac
disease, which is characterized by an allergy to the protein found in rye,
wheat, and barley. Consuming gluten can cause intestinal damage in people with
the allergy. Because MS patients have a higher incidence
of celiac disease than the general population, it may be useful to closely
monitor your body’s reaction to consuming bread, cereal, pasta, and other foods
with gluten. While there is currently no evidence suggesting avoidance of
gluten can alleviate MS symptoms in patients who don’t have celiac disease, it never
hurts to bring up any food-related concerns you may have with your physician.
by admin | Jan 8, 2019 | Health Awareness
The importance of gut health has been gaining more and more
attention in recent years. The GI tract has been called “the microbiome,” “the
body’s second brain,” and will likely receive countless other nicknames. No
matter what you choose to call it, maintaining your body’s gut health should be
one of your priorities. Managing your microbiota
– the 300 to 500 types of bacteria containing nearly 2 million genes in your
intestines – is critically important to your overall health. Researchers
believe it could help keep serious conditions like diabetes and colon cancer at
bay, and findings also suggest gut bacteria affects everything from your immune
system to your metabolism.
Yet, some of the decisions we make every day could be
impacting our gut health – and not in a good way. While there are many
environmental and lifestyle habits which can affect the microbiome, here are three
of the most notorious offenders that can alter its balance:
Alcohol
While one glass won’t derail your system, excess consumption
could cause trouble. Too much alcohol can irritate the intestines and alter
your hormone levels, thereby allowing inflammation to take place. Because this
inflammation can also lead to leaky
gut syndrome – a condition which could be the precursor for serious chronic
conditions – it’s a good idea to drink sparingly, if you choose to at all.
Stress
Stress is the body’s natural response to threats. Yet,
stress can lead to an increase in cortisol
(called “the stress hormone”), which can impact your immune system and disrupt
the balance of the microbiome. Moreover, research shows the gut and brain
health are directly linked, with up to 90%
of the neurotransmitter serotonin being produced by the digestive tract. The
relationship between mental health and the gut therefore goes both ways, which
is why it’s important to find healthy ways to control stress.
Antibiotics
While the purpose of antibiotics is to fight infection, they
can also kill good bacteria in your gut as well. Although most people only take
antibiotics when they really need them, it’s never a bad idea to ask your
doctor if there are alternative treatments available. For instance, while
antibiotics are widely prescribed for conditions like bronchitis, these illnesses
are often caused by viral infections. Some experts believe taking antibiotics
for conditions like acute
bronchitis could actually be harmful.
Of course, if your condition truly does warrant the use of
antibiotics, you should always follow your health care provider’s
recommendations. You can restore your gut flora after medications by taking
specific strains of probiotics and incorporating probiotic
foods into your diet, such as yogurt, kefir, and tempeh. Colostrum
is a key source as well to help maintain a healthy gut. Additionally, consuming
bone broth,
collagen, and foods with vitamin C can help strengthen the bacteria lining your
digestive tract both while on antibiotics and afterwards.
by admin | Jan 2, 2019 | Health Awareness
You may have heard about leaky
gut syndrome – a condition characterized by intestinal permeability, which
could be linked to autoimmune disease – but now, a new phenomenon is emerging: leaky
brain syndrome. Researchers suspect this condition could be responsible for
serious issues like depression and autoimmune brain problems, and may even
reshape our understanding of mental health. Discover what the condition entails
– and whether you could be suffering from it – below.
What is Leaky Brain?
Just like your gastrointestinal tract, your brain has a protective barrier which
keeps issues like chemicals and harmful bacteria at bay. Unfortunately, this
blood-brain barrier (BBB) can deteriorate over time, allowing harmful
substances to infiltrate the brain. Clinical signs of BBB permeability include
elevated antibodies against the proteins occluding and zonulin, two factors
which cause the barrier to erode. Additionally, microRNA-155, a molecule which
increases with inflammation, can cause tiny gaps in the BBB to form.
Over time, as materials seep through the barrier, patients
experience brain inflammation and autoimmunity. Researchers are exploring whether this
inflammation could impede neural activity, particularly in the frontal lobe of
the brain in individuals with depression. Unfortunately, the antidepressants
commonly prescribed to treat depression may fail to work, as they don’t address
the root cause of the issue: the brain inflammation.
What Can You Do if You Have It?
If you suspect leaky brain syndrome could be the culprit
behind your depression, brain fog, or a persistent symptom you’re experiencing,
talk to your doctor. Tests for BBB proteins are available. Additionally, blood
tests for homocysteine could help to identify damage, as spikes in the amino
acid have been associated with BBB permeability. Chronic inflammation also
contributes to poor brain health, and conditions like high blood pressure can contribute
to the destruction of the BBB.
There are also things you can do to promote brain health on
your own – many of which are also in line with practices that support overall
wellness. For instance, regular exercise can enhance brain function by
increasing the plasticity molecule brain-derived neurotrophic factor (BDNF).
Avoiding stress, heavily processed foods, and excessive alcohol consumption can
also contribute to brain health.
by admin | Dec 21, 2018 | Health Awareness
Cold and flu season is here, and if you’re like most people, you’ll do everything in your power to avoid getting sick. While you already know to avoid coming contact with sick people if possible and to wash your hands frequently, you can also do your body a favor by strengthening its own natural ability to fight off disease. In addition to considering the flu shot – which is recommended by the CDC for everyone over the age of six months – here are some simple tips you can try to give your immune system a boost.
Get Plenty of Sleep
Lack of sleep or poor-quality sleep can have a tremendous
impact on the immune system. Populations which tend to get the least amount of
sleep often face the greatest
risk for catching the flu. Encourage restful slumber by keeping your
bedroom a bit cooler than the rest of the house, avoiding electronics for at
least an hour before bed, and getting up and going to sleep at the same time
every day.
Cut Back on Alcohol
The cold weather brings the holiday season, which presents
plenty of opportunities to indulge in alcoholic beverages. Yet, it’s a good
idea to limit consumption, as excessive consumption is linked to adverse
immune-related health effects, including susceptibility to pneumonia. If
you do choose to imbibe, limit alcohol to the medically-backed recommendation of one drink per
day for women, or two for men.
Limit Stress
It’s easier said than done – especially during the holiday
season – but minimizing stress can help your immune system ward off disease.
Chronic stress depletes the immune system and impedes its ability to fight off
pathogens, including bacteria and viruses. Finding a healthy outlet for stress,
such as meditation, yoga, or another form of exercise, is important to
supporting optimal wellness.
Dress Warmly
For a while, researchers suspected that “catching a cold”
was simply a myth, and that exposure to cooler temperatures didn’t really
influence a person’s likelihood of falling ill. Yet, emerging evidence
suggests that, when exposed to cold temperatures, the body is less capable of
fighting off illnesses like the rhinovirus, a cause of the common cold.
Dressing in layers is never a bad idea – not only could it help you stay
protected against colds, but it will also aid in maintaining a normal body
temperature in the event you stay out longer than anticipated.
Optimize Your Diet
A healthy immune system requires a number of key nutrients to function its best. Vitamin C, found in citrus fruits, increases the production of white blood cells to fight off infections. Garlic, too, has immune-boosting properties, which is likely due to its rich content of compounds containing sulfur. Green tea, ginger, turmeric, spinach, and almonds are also hailed for their power to strengthen immunity. In general, avoiding heavily processed foods and prioritizing whole, natural foods are great ways to reduce inflammation and support overall health. Because immune system health and the gastrointestinal tract are suspected to be closely linked, you may also want to consider taking probiotics or colostrum, which could lead to better gut health.
by admin | Dec 19, 2018 | Health Awareness, Multiple Sclerosis
Multiple sclerosis (MS) is a chronic condition in which the body’s immune system directs itself against the central nervous system (CNS). Most often, this impacts the brain, spinal cord, and optic nerves. The symptoms of this condition can vary widely, with some people experience mild effects and others struggling to complete daily tasks.
Frustratingly, many of the symptoms of MS aren’t outwardly visible. These behind-the-scenes challenges are therefore often endured silently, while the patient’s friends and family members may assume that their appearance of health indicates minimal to no suffering. Here are some of the symptoms which, despite their invisibility, can be debilitating; along with practical coping mechanisms to help you maintain your quality of life.
Pain
Up to two-thirds of people with MS report pain. For many, it interferes with aspects of daily life, including career, recreation, mood, and their ability to complete activities. The steady discomfort is suspected to result from fatigued muscles, which are working to compensate for those weakened by the disease. Sometimes, chronic pain is reported to feel like a tight band around the chest or torso, known as the “MS hug.” It may also feel like burning, prickling, aching, or “pins and needles.”
Sharp pains, on the other hand, are believed to be from faulty nerve signals caused by the lesions produced by MS in the CNS. The damage to the nerves is called dysesthesia and can impact the legs, feet, arms, and trunk. Up to 55% of people with MS have experienced this “clinically significant pain,” and while it isn’t necessarily dangerous, it can be a source of significant frustration.
For some people, compression stockings or gloves can minimize the pain caused by dysesthesias. For others, pain is more pronounced and requires the use of medications. Doctors may prescribe anticonvulsant medications or antidepressants, which change the ways in which the CNS reacts to pain. Over-the-counter pain relievers, including acetaminophen, and warm compresses can also be used to combat pain under a doctor’s supervision.
In many cases, chronic pain is best addressed through anti-inflammatory drugs, either over-the-counter or prescription. Stretching routines may also aid in maintaining flexibility in the muscles, which could help with pain levels. Massage therapy and physical therapy may also be beneficial. Some seeking an alternative option will consider stem cell therapy due to the potential regenerative ability these stem cells offer for those with MS.
Ultimately, discomfort for MS patients varies in intensity. On days when pain is most severe, changing your routine may provide the greatest relief. Whether it’s declining a social event or using a mobility-assistive device, it’s important to find ways to put your comfort first when experiencing intense pain.
Fatigue
The fatigue MS patients experience goes beyond general tiredness: it is often described as a flu-like feeling of exhaustion or extreme muscle weakness. It occurs in 80% of people with the condition and is therefore among its most common symptoms. Although the condition itself can be the cause, it’s also possibly related conditions, such as sleep disorders, medications, and depression could be culprits behind fatigue.
To determine the best form of treatment for your fatigue, consult with your doctor to pinpoint the reason for your exhaustion. If it’s the condition itself, lifestyle management tactics developed through occupational and physical therapy could make day-to-day tasks more manageable. Scheduling rests and even short naps could help you conserve energy. Also, while it might seem counterintuitive, light physical activity might actually combat energy depletion.
For sleep-related issues, stress management, relaxation training, and sleep regulation techniques may be beneficial. If your fatigue comes on suddenly, occurs regularly, and begins to interfere with responsibilities, consider talking to your doctor about medication options.
Cognitive Issues
Cognitive impairment, including issues with memory, perception, learning, and problem-solving, is reported by nearly 50% of people with MS. Sometimes, it can be difficult to tell whether the symptom is tied to the mental fatigue or “brain fog” the condition causes, or whether the mental glitches are actually a result of the impact MS has on the CNS.
While research on the best methods for treating cognitive impairment in MS is still ongoing, there are some tactics you can implement to work around any mental challenges you may experience. Mood management is a good starting point: if you experience inexplicable mental or emotional shifts, you could be suffering from depression. This symptom may be a result of the condition itself, or it could be attributed to medications, in which case you could discuss with your treating physician to see if adjustments to your treatment may be needed.
For some people, brain exercises such as puzzles and memory games help to maintain mental acuity. The brain is a muscle, and working it out regularly is important to facilitating strength. Planning your days in advance is also a good way to minimize any challenges cognitive issues may pose. Schedule important tasks for the times of day when you feel most alert. Finally, don’t hesitate to seek out support from counselors, support groups, or loved ones. Isolation can exacerbate cognitive decline, but socialization can improve or minimize the symptom.
by admin | Dec 14, 2018 | Health Awareness
The holiday season is often seen an opportunity to indulge, so wellness typically isn’t the first thing that comes to mind this time of year. While there’s nothing wrong with enjoying some sweet treats and rewarding yourself for a year of hard work, now is still a good time to prioritize your health. Doing so can help you ensure you feel great not only through this season but for many more to come. Here are 7 hopefully helpful tips for promoting your health this holiday season.
1 Avoid the Flu
Flu season is upon us, but it’s never too late in the season to get vaccinated if you haven’t already done so. Even in healthy people, flu complications such as pneumonia and dehydration could pose serious health risks. The CDC advises everyone over the age of 6 months to get a flu shot, as long as they have no known allergies to the vaccine or eggs. While it isn’t 100% effective,it can significantly reduce your odds of catching the flu or make symptoms less severe even if you do catch it. Don’t forget to wash your hands and avoid coming into contact with people who are knowingly sick, too.
2 Go for Exams
Many people have met their deductibles by this time of year,
so if you aren’t up-to-date on your health screenings, now is a good time to
schedule appointments as needed. If you’re a woman over the age of 40, this
includes mammograms, while men 50 and up should have prostrate screenings.
Colonoscopies should be completed every ten years starting at the age of 50,
and at 65, it’s a good idea to have bone density studies performed.
3 Practice Safe Food Prep
With so many recent foods recalled, it’s more important than ever to practice safe food prep. While there’s no way to be entirely sure your food is 100% free of pathogens, you can take a few steps at home to reduce your risk of exposure. Be sure to wash your hands and surfaces frequently, prepare meats separately to prevent cross-contamination,and always wash produce thoroughly.
4 Always Wear Seatbelts
The hustle and bustle of the holiday season makes it easy to overlook this important safety practice. Yet, you should pause and take thetime to put your seatbelt on every time you get in the car. From heavier volumes of traffic to icy conditions, winter can create some challenging driving circumstances, so it’s always important to make sure you’re safe as a passenger or driver.
5 Stay Warm
If you intend to spend some time outside, be sure to dress appropriately and keep your head, hands, and feet protected with warm clothing. Additionally, try to keep your nose warm – research shows the virus behind the common cold is more likely to take hold if your nose is chilly. Don’t forget to keep a spare blanket, gloves, and hat in your car to provide warmth in the event you should ever get stranded.
6 Beat Stress
The holidays are practically synonymous with stress, but that doesn’t mean you can’t take some time out to practice healthy stress management. Yoga, meditation, and even a brisk walk around the block can be used to clear your head as needed. This time of year is also linked to seasonal depressive disorder (SAD),so if you find yourself losing interest in activities you once enjoyed, schedulea session with a counselor who can help.
7 Eat Well and Exercise
You can expect to find an abundance of delicious treats, rich foods, and alcoholic drinks at most holiday gatherings. While it’s perfectly fine to indulge this time of year, remember that moderation is key. Limit drinks to one to two at most, and sip water in between to stay hydrated. Offset less-healthy meals with vegetable-rich choices for the rest of the day. Never skip a meal to make up for an indulgence you’ll have later on, either. Instead, fill up on meals with lean protein and veggies, such as a vegetable omelet or grilled chicken salad, earlier in the day. That way, you’ll be less likely to overeat later.
Don’t forget to take some time out for whatever form of exercise you enjoy, too. It can even be built into family time. If you’re visiting with loved ones, for instance, consider taking a walk as a family or going to a group aerobics class nearby. Not only will you feel better physically, but exercising can also support a better mood, too.
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