by admin | Jan 21, 2019 | Health Awareness
If you’re among the 40% of the U.S. population taking
multivitamins each day, you may already have found a daily supplement you like
and plan to stick with. Indeed, you’re in good company – with the body
requiring upwards of 40 essential vitamins and minerals to function
optimally every day, it’s certainly not easy to get all of the nutrients we
need from diet alone. In addition to helping us fill nutritional gaps in our
diet, taking multivitamins may also have long-term health benefits: one study
shows men and women who took daily vitamins greatly reduced their risk of a
first heart attack.
With that said, it’s important to remember that not all
multivitamins are created equal. As with any supplement, you should consider a
few key factors before taking a multivitamin. Discover how to choose the best
option for your needs with the helpful guide below.
Look for the Seal
First and foremost, any vitamin brand you consider should
feature a seal from a third-party certifier. This might include NSF
International, USP, or UL. Keep in mind that while a seal demonstrates the
brand’s commitment to industry best practices, the absence of the seal doesn’t
necessarily mean that the product is of poor quality. Instead, the seal
verifies that the vitamins are manufactured in alignment with that inspection
agency’s standards. Still, this bit of assurance can provide peace of mind –
especially if you’re taking the same vitamin every day.
Consider Your Needs
If you’ve ever stumbled upon men’s and women’s multivitamins
and wondered why they’re separated by sex, there’s a good reason for this: men
and women have different nutritional needs. For instance, women can benefit
from added
calcium, as the nutrient can help prevent against osteoporosis.
For men, on the other hand, too much calcium can actually be harmful. Women
also need more iron then men, while men should avoid it in excess as it can
cause dangerous deposits throughout the body’s critical organs.
In addition to these gender-based differences, your body’s
nutrient needs may vary by age and dietary practices. A nutritionist may be
able to help you pinpoint possible deficiencies more precisely, and you may
also wish to speak with your physician to determine whether there are any
specific needs to consider from a medical standpoint.
Read the Ingredients
Next time you shop for multivitamins, take a look at the
labels and read the ingredient list. A good multivitamin will contain vitamin
C, calcium, iron, magnesium,
and potassium. It should also have vitamins B6 and B12, D2 or D3, A, E, and K,
as well as the following additional nutrients: thiamin, riboflavin, niacin,
iodine, borate, molybdenum, folic acid, pantothenic acid, biotin, selenium, and
zinc.
Check for Appropriate Values
While you’re reviewing the ingredients, browse through the
list of nutrients and look for appropriate daily values. While certain
nutrients, including calcium, cannot be provided in pill form at 100 percent,
many can. Pay special attention to the daily values of fat-soluble vitamins, or
those which your body stores, instead of expelling through urine as is the case
with water-soluble vitamins. These can be toxic if taken in excess and should
not exceed a daily value of 100%. Some fat-soluble vitamins include A, D, E,
and K.
Remember that while taking a daily multivitamin is a good practice,
it won’t compensate for unhealthy habits. Supplements, as their name suggests,
are only meant to fill voids that can be left in even the healthiest diets. Fill
your diet primarily with whole foods and try to exercise most days of the week in
addition to taking a multivitamin for the most effective and comprehensive approach.
Always speak to your physician first before implementing a new diet and
exercise plan and to also help determine which multivitamin is right for you.
by admin | Jan 17, 2019 | Diabetes, Health Awareness
For people with diabetes or pre-diabetes, making healthy
dietary choices is an important aspect of disease management. In particular,
patients should avoid foods that are known to spike blood sugar to keep their
levels within a healthy range. Even for individuals who aren’t diabetic,
limiting or avoiding these foods can help to prevent against serious health
issues, including insulin resistance, obesity, and heart disease. Discover some
of the worst culprits behind elevated blood sugar below.
White Grain Products
While limiting your consumption of grain products may have
certain health benefits, you don’t have to skip rice and bread products altogether.
Simply steer clear of white rice and bread, and opt for whole-grain varieties
instead. In particular, eating white
rice regularly has been associated with an increased risk of type 2
diabetes. This could be a result of the food’s lack of fiber, which helps to
regulate blood sugar levels. White bread, too, is linked to a higher risk of
type 2 diabetes and heart disease.
It’s made from refined flour, which is digested too quickly and can therefore
spike blood sugar.
Red Meat
Too much red meat increases the likelihood of developing
diabetes, especially when it’s processed. Even just two slices of bacon or one
hot dog eaten daily can increase a person’s risk of type 2 diabetes by as much
as 51%.
Red meat has also been linked to higher levels of colorectal cancer and cardiovascular
disease. Researchers suspect that while the saturated fat found in red meat is
one part of the problem, the high level of sodium, which can increase blood
pressure and create insulin resistance, is also to blame.
Fast Food
Fried, greasy foods may look appetizing, but they’re among
the worst offenders on this list. Most varieties have soaring calorie, fat, and
salt counts, all of which spike blood sugar. Salty fast food is particularly
dangerous, as it can increase blood pressure. Because diabetes patients already
face a higher risk of heart
disease, controlling blood pressure is critically important to their health.
Packaged Snacks
Commercially prepared baked goods and other packaged snacks
should be avoided, or at least eaten in moderation. Many of these options have
harmful additives and are high in trans fats, which can impact your cholesterol
and lead to inflammation. Snacking on whole foods, such as a handful of
almonds, vegetable sticks, roasted chick peas, and hard-boiled eggs will
deliver more nutritious benefits in between meals.
Whole-Fat Dairy
As mentioned above, saturated fat can lead to insulin
resistance, or the body’s inability to use insulin for energy. When this
happens, insulin builds up in the blood, leading to higher blood sugar levels.
While not all dairy contributes to this issue, whole milk and other full-fat
dairy products are particularly high in saturated fats. For this reason,
diabetics should choose reduced or nonfat dairy products, including yogurts and
cheeses, whenever possible.
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.
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