Health

How to Reduce Inflammation Quickly

Written By: Arch
Arch

Inflammation is an essential part of the immune system that helps your body heal and protects it from infections, illnesses, and injuries.

In other words, inflammation is a completely natural process that manifests as swelling. Although inflammation is beneficial and harmless in most cases, it can be quite dangerous if it continues for a long period of time. That type of inflammation is called chronic inflammation and it can last for weeks, months and even years.

If inflammation is left untreated, it can lead to many serious health problems including heart diseases, fatty liver disease, and cancer.

With that being said, it is important to know how to reduce inflammation quickly, which is exactly what this article will cover.

What Causes Inflammation?

Injuries and infections are the two main causes that lead to inflammation, but the list doesn’t end there. People with an inactive lifestyle are at a higher risk of getting inflammation. Moreover, multiple studies have shown that consuming a lot of refined carbs and processed and packaged foods (or any foods that contain lots of fats) immensely contributes to inflammation.

Some nutritionists also believe that consuming vegetable oils regularly (as found in processed foods) causes or enhances inflammation as these oils can create an overly high ratio of omega 6 to omega 3 fatty acids.

Once inflammation occurs, the chemicals located in your body’s white blood cells are released into your bloodstream in order to protect your body from any foreign substances. The sudden release of these chemicals will increase blood flow to the injured or infected area. Some of these chemicals can even cause a leak of fluid into the tissue.

That’s why inflammation manifests itself as redness and swelling of the injured (or infected) parts of the body.

What are the Symptoms?

As mentioned, swelling and redness are the two most common symptoms that follow inflammation. Aside from them, the symptoms of inflammation, depending on the location, include the following:

  • Joint pain
  • Joint stiffness
  • Loss of joint function
  • Chills
  • Loss of appetite
  • Headaches
  • Fatigue
  • Muscle stiffness
  • Fever

Types of Inflammation

Generally, there are two types of inflammation: acute and chronic.

Acute inflammation isn’t harmful. Actually, this type of inflammation is a healthy response which protects and repairs the body from injuries or infections.

On the other hand, chronic inflammation is its evil twin. This type of inflammation isn’t natural at all and can cause serious problems.

Chronic inflammation hypes up the immune system for a long period of time (as chronic inflammation can last for years or ever), which can result in organ damage. Although white blood cells tend to repair the body, chronic inflammation can change their activity and make you more prone to various diseases including cancer.

Getting Rid of Inflammation

Now that you know the basics, it is time for you to learn how to reduce inflammation quickly.

The following methods are found to be most effective against inflammation:

1. Avoid Certain Foods

As mentioned, some foods create more suitable conditions for inflammation to occur or even enhance its symptoms.

If you want to reduce inflammation quickly, then avoiding these foods is a must:

  • Drinks that contain lots of sugar (fruit juices, sugar-sweetened drinks)
  • Refined carbs (pasta, bread)
  • Processed meat (sausages, hot dogs, canned meat, deli meat, etc.)
  • Processed snacks (pretzels, chips, crackers, etc.)
  • Desserts (cake, candy, ice cream, cookies, etc.)
  • Alcohol
  • Trans fats (foods with hydrogenated ingredients)
  • Vegetable and processed oils (margarine, corn oil, etc.)

You don’t have to completely avoid all of these foods but you should at least eat them in moderation.

2. Eat Anti-Inflammatory Foods

One of the best methods for reducing inflammation quickly is to base your diet plan around anti-inflammatory foods. Those foods include the following:

  • Vegetables (cabbage, broccoli, kale, cauliflower, etc.)
  • Fruits (cherries, grapes, avocados, olives, etc.)
  • Healthy fats (coconut oil, olive oil, etc.)
  • Nuts
  • Dark chocolate
  • Green tea
  • Red wine – 140ml per day for women and 280ml per day for men
  • Peppers
  • Fatty fish (sardines, salmon, herring, mackerel, etc.)

3. Drink Plenty of Water

Drinking enough water (at least 2.5 liters per day) helps to clear out the bowels. That will keep the toxins moving through your liver and kidneys, to be eventually eliminated through sweat.

Aside from reducing inflammation, drinking enough water each and every day is essential for many other reasons such as:

  • allowing your blood cells to carry more oxygen
  • better sleep
  • preventing memory loss

4. Stay Active

If you want to reduce inflammation or prevent it from occurring in the first place, you need to take good care of your body.

There are plenty of options when it comes to staying active, so everyone will be able to find a suitable solution no matter how busy they are.

Some of your options include:

  • Going to the gym
  • Calisthenics (bodyweight exercises)
  • Running
  • Playing sports (basketball, football, etc.)
  • Swimming
  • Jumping rope
  • Yoga

Challenging the body is almost mandatory for people who often find themselves sitting during the day, be it for work or by choice.

5. Sleep Enough

Research suggests that people who don’t get enough hours of sleep at night have higher chances to get inflammation.

6. Lower Stress

Aside from inflammation, stress causes many other diseases. Meditation, yoga, and swimming are considered excellent methods for reducing stress.

Simply take 15 to 30 minutes each day when you wake up, or before you go to sleep, to practice deep breathing and meditation. If you add some of the previously mentioned activities, such as swimming, to your stress-lowering strategy, it will be that much more effective.

Change Your Lifestyle and Eliminate Inflammation

As you can see, all of these methods that show you how to reduce inflammation quickly would require that you change your lifestyle.

It goes without saying that by implementing these six anti-inflammatory rules to your lifestyle, you will not only reduce your inflammation but you will also boost your immune system and become more resistant to many other diseases.

 

References:

https://www.cbhs.com.au/health-well-being-blog/blog-article/2015/01/09/acute-vs-chronic-inflammation
https://www.webmd.com/arthritis/about-inflammation#1
https://www.healthline.com/nutrition/anti-inflammatory-diet-101#sample-menu
https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
https://www.ncbi.nlm.nih.gov/pubmed/24925270
https://www.ncbi.nlm.nih.gov/pubmed/24021709

Health

How to Prevent Chafing When Running? Top Strategies for Amateurs and Pros

Written By: Arch
Arch

Chafing is an unpleasant problem of many runners, both amateur and pro. Depending on the individual, the problem might be mild to very severe. However, there are numerous strategies to deal with it. Here’s how to prevent chafing when running.

The Best Anti-Chafing Strategies

Runners around the world have come up with many strategies to combat chafing. These range from powders and lubricants, to bandages and adhesive strips. Toward that end, many runners have embraced better fitting clothes, seamless shirts, and seamless pants. Proper hygiene and hydration also play a large role in preventing chafing.

Stay Hydrated

You should make sure you’re properly hydrated at any time. However, it is especially important to stay hydrated when you’re running, as your body expels a lot of water through sweating.

Another reason to drink plenty of water before and during the run is that when the body stops sweating, the drying salt might cause chafing. Also, make sure to drink water after the training to make up for what you’ve lost during.

Buy Clothes that Fit

If your clothes are too tight or small, you should consider buying a set of running clothes that fit. Small and overly tight clothes can rub against your skin when you’re running and cause chafing.

The inner thighs, groin area, and armpits are especially vulnerable to chafing as a result of tight clothing. Women might also experience chafing on the nipples and under breasts.

When buying new running clothes, comfort should trump style. However, make sure not to go too big and baggy.

Apply Baby Powder

If you have problems with chafing when running, you might want to give baby powder a chance. If it is gentle enough for baby skin, it should be good enough for sensitive skin.

Apply it to the usual areas before you head out. To let the skin breathe during the run, you should wear something more comfortable than your standard running clothes.

Use Body Glide

If you’re not fond of baby powder, you can also use Body Glide. It is a balm that reduces clothes friction by way of a protective film on your skin. It is oil free and water resistant, so you won’t have to worry about sweat removing it from your skin.

There are many varieties, but the original Body Glide is the most popular. It comes in many sizes including travel.

Go Seamless

Seams on shorts and shirts can cause chafing in runners who have sensitive skin. If this is a recurring issue, it is a good idea to invest in some seamless clothes. Seamless clothing will reduce friction and are thus gentler to your skin.

Soft Bandages

If you don’t have time to go out and buy new clothes and don’t have any baby powder or lubricants with you, you might want to bandage the usual areas. Soft bandages are most effective on the inner thighs, feet, and nipples. They will not irritate the affected skin any further and will protect it from friction.

Replace Old Sports Bra

All runners, especially women, should replace their running clothes periodically. If you’re a female runner and you’ve experienced chafing in the breast area before, you might want to consider getting rid of the sports bra for new ones.

Another reason to swap out the bra is that breast sizes fluctuate over time. If your bra has become too loose or overly tight, it is likely your skin will chafe.

Use Vaseline

Have in mind that dry skin is more likely to chafe than the well-moisturized. Therefore, if your skin is prone to chafing, you can use Vaseline to prevent and treat the problem.

Apply the gel to the areas that are most commonly affected before the run. If you have a long running session planned, you can buy a travel-sized tube of Vaseline and keep it in your pocket. This way you’ll be able to reapply the gel if the going gets hard.

Let Your Skin Dry

Many runners don’t realize that their skin chafed during a run until they hit the shower and feel the pain when the affected area comes in contact with water. If it happens to you, you should wait for the skin to dry after the shower before putting your clothes on.

If you want to hit the track before the chafing heals, make sure to apply baby powder, a lubricant, or soft bandages to the affected area.

How to Protect the Sensitive Areas?

Not all runners chafe and those who do might experience chafing in different areas. That said, the most common areas are the armpits, breasts, thighs, and groin. Here are some useful tips for each area.

Armpits

Armpits contain large sweat glands and are frequently affected by chafing. You should either go completely hairless or let the hair grow naturally, as stubbles increase the chances of chafing.

You might also want to lubricate the area before you hit the track. Silicone-based lubricants are your best bet.

Additionally, go for shirts that fit well and don’t have seams. Overly loose or tight shirts might cause chafing.

Breasts

If your skin is prone to chafing, you might want to cover the nipples with a soft adhesive bandage. Alternatively, you might want to use a sports bra or Nip Guards. Another option is to lubricate them with Body Glide or a similar product.

Apply baby powder to the under-breast area to keep it dry during the run. If the bra straps are causing chafing, apply some lubricant or baby powder where they touch the skin.

Thighs

If your thighs are prone to chafing, you should use baby powder to keep them dry during a run. Go for a pair of shorts that don’t press hard against your skin. Spandex tights are also a good option. Women might want to opt for running skirts with integrated seamless shorts.

Groin

If you have problems with groin chafing, lubricate the area thoroughly before the workout. It is advisable to select seamless shorts. You’d want them to fit snuggly but not overly so. Also, make sure they cover all previously chafed areas. Either shave your pubic hair completely or let it grow naturally.

No More Chafing

Chafing is among the most common problems affecting runners around the world. Some have it better than others though. It depends on skin type, hydration, hygiene, and the clothes.

So, how to prevent chafing when running? Wear properly fitted clothes, apply lubricants or baby powder, stay hydrated, and maintain good hygiene.

 

References:

https://www.healthline.com/health/chafing
https://www.webmd.com/skin-problems-and-treatments/guide/chafing-causes-treatments
https://www.health.com/mind-body/ways-prevent-thigh-rub
https://www.medicalnewstoday.com/articles/321848.php

Health

Pro Guide on How to Use an Enema

Written By: Arch
Arch

Getting an enema is not a pleasant experience. However, it is a necessary tool in a few medical situations. It can clear the lower colon of feces in preparation for surgery, sigmoidoscopy, or colonoscopy.

An enema is also an effective treatment for severe cases of constipation and fecal impaction. It is given by a nurse or other medical professionals, but an enema can be used at home as well.

Although it may seem simple enough, this procedure shouldn’t be taken lightly because it’s invasive and may lead to certain complications. This is why it’s important to know how to use an enema without risking injury.

Things to Consider

Using an enema requires the ability to reach behind to the anal region. Those who struggle with the range of motion or use of hand should seek some assistance.

The right amount of enema fluid is one of the most important factors. Excess fluid can go deep inside the colon and stay there for more than half an hour.

More importantly, too much fluid can cause abnormal widening of the rectum or colon and cause bowel perforation. To make matters worse, this condition might only become apparent when serious symptoms occur.

It is also recommended to introduce fluids of proper temperatures. The intestines don’t respond well to anything that’s above regular body temperature. On the other hand, overly cold fluids cause intestinal contraction and might be immediately expelled.

An enema shouldn’t be used as an ongoing constipation treatment because it can allow dangerous bacteria to enter the intestine. In addition, solid fecal stones might be pushed by fecal matter and fluid and create rectal tears.

Proper Usage

To properly use an enema, one needs a place to lie down, some towels, and an enema kit. The ordeal may take a few hours so it’s best to get a day off and avoid leaving the house.

Enema kits are widely available OTC and lubrication might be required for some. To get started, put the towels on the bathroom floor and roll up one of them to create a cushion. Leave extra washcloths and towels in easy reach.

Get a timer to make sure the enema is used for the appropriate period of time. Take off the cap and apply some lubrication to the anus for smoother insertion. Lie down with the left side on the floor. The right knee needs to be bent with the towel cushion underneath for support.

Gently push the enema nozzle inside the rectum with your right hand. This may feel odd but it should be painless, so stop at the first sign of pain. Once the nozzle is inside the rectum, squeeze the enema container to release the liquid.

The container should be squeezed from the bottom up and emptied completely. Take the nozzle out slowly and throw it away.

All that’s left is to wait. Here are the general times sorted by enema fluids:

  • Glycerin: 15 – 60 minutes
  • Docusate: 2 – 15 minutes
  • Mineral oil: 2 – 15 minutes
  • Sodium: 2 – 5 minutes
  • Bisacodyl: 15 – 60 minutes
  • Senna: 30 – 120 minutes

You’ll know when you have to go. After that, you might want to be near a toilet for another hour just in case.

Different Types of Enema

Barium

Barium enemas are given by medical professionals for intestinal imaging purposes. A solution that contains barium sulfate is inserted into the rectum to create a coating on the distal colon. Afterward, a radiologist takes x-rays.

The barium sulfate coating lends a bright contrast to the X-ray, allowing the doctor to have a better view of the intestine.

Cleansing Enema

Unlike barium enemas, regular cleansing enemas can be obtained over the counter at any drugstore. As said, the usual fluids/solutions are bisacodyl, sodium, mineral oil, or phosphate. Your doctor may recommend a particular type, but any of them should work for the average adult.

What are the Alternatives?

Unfortunately, there is no replacement for an enema in patient preparation. However, it may not be the automatic solution to constipation. There are a few simple lifestyle changes that can promote bowel movement.

For example, one should take up physical activity and keep hydrated. Eating more fiber and being mindful when eating also helps. Constipation can also occur as a result of poor sleep, so make sure to get enough of it.

If this fails, there are always less invasive medication that can help. Finally, consult a doctor before resorting to an enema as frequent constipation might be a sign of an underlying condition.

Are There Any Dangers?

If one knows how to use an enema properly, it’s completely safe.

Remember that the nozzle should never be forced into the rectum because it can cause irritation or injury. It’s best to relax and try again. Talk to a doctor if you have to.

The sight of bloody stool after an enema indicates rectal injury if the blood is bright red, or a more serious condition if the blood is dark or black, which indicates bleeding higher up in the digestive tract.

To avoid complications, an enema should be administered only once a day around the same time. This minimizes the chances of side effects and allows the body to adjust.

Those with a compromised immune system might experience more serious contraindications such as acute coronary syndrome, rectal obstruction (caused by a tumor), or rectal prolapse.

Although rare, the wrong application can create an embolism or a blocked blood vessel. Or rectal perforation in the case of barium enema.

Older patients should avoid sodium phosphate enemas. A limited study indicated a potential connection to certain life-threatening complications like kidney failure.

The Necessary Relief

When all is said and done, an enema can be safely used at home. But it’s important not to overuse it for treating constipation. Make some lifestyle changes and improve your diet to promote bowel movement.

On the other hand, an enema is often a necessary tool to get a patient ready for surgery. In this case, it is given by a trained professional at the hospital.

May the force be with you whenever you need an enema.

 

References:

https://www.kch.nhs.uk/Doc/pl%20-%20579.2%20-%20guidance%20for%20using%20an%20enema.pdf
https://www.ncbi.nlm.nih.gov/pubmed/16328608
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1108682
https://www.medicines.org.uk/emc/product/3772/smpc
https://www.mayoclinic.org/tests-procedures/barium-enema/about/pac-20393008
https://clinicaltrials.gov/ct2/show/NCT00696618
https://www.ncbi.nlm.nih.gov/pubmed/24299100
https://www.ncbi.nlm.nih.gov/pubmed/26133063

Health

Discover How to Make Alkaline Water

Written By: Arch
Arch

Without a doubt, water is very good for you. It promotes metabolic functions in your body, helps you stay hydrated, and allows your skin to glow. That being said, people are always trying to make water and hydration more potent.

Recently, the beneficial properties of alkaline water have received a lot of hype. The alkalinity is said to aid nutrient absorption, improve metabolism, and neutralize acid in the bloodstream.

Although the evidence is still to be thoroughly examined, alkaline water does the trick for some people. For example, a study shows that it can help with acid reflux by deactivating pepsin, the enzyme responsible for reflux.

The following sections describe how to make alkaline water and the related info.

Alkaline Water – The Definition

As you might know, alkaline is the opposite of acidic. On the pH scale of 0 to 14, 7 is neutral and anything above is alkaline (or basic) and below is acidic.

If a solution contains an acid, defined in chemistry as a substance that releases hydrogen (positively charged H+) in aqueous form, it’s going to test less than pH 7. On the contrary, if a solution contains a base, defined as a substance that releases hydroxide (negatively charged OH-) in aqueous form, it’s going to test higher than pH 7.

So, you can guess that to make alkaline water, you’re going to have to introduce a base to the water. Either that or you can introduce or extract the hydroxide ions themselves.

Alkaline water is believed to counterbalance bodily acids. Also, the presence of basic substances would give the water negative oxidation reduction potential (ORP). This makes the water more antioxidizing and effective at neutralizing the effects of free radicals, or at least in theory.

How to Make Alkaline Water

There are two ways to make alkaline water at home. You can go for a DIY method from start to finish or utilize ready-made tools in the form of pH drops, ionizers, or water filters.

DIY Method

The DIY method is quick and simple, plus it doesn’t require any fancy ingredients or special preparation.

Get a one-gallon container with a good screw-top lid. You also need a gallon of filtered or distilled water.

The other ingredients needed are lemon, baking soda, coral calcium powder, and sea salt. And don’t forget to purchase pH test strips to verify the alkalinity of your batch. Baking soda (sodium bicarbonate) and coral calcium powder are both bases. Lemon is acidic – it’s only there to help dissolve the two bases.

The Recipe

Fill the container halfway with the water and add a teaspoon of the sea salt, coral calcium powder, and baking soda. Squeeze the lemon into the mix without the seeds. Close the lid and shake the container hard enough to mix the solution.

Add the remaining water but don’t fill the container to the brim. Then close it tight and shake some more. Use a pH test strip to test the pH of the water. You are looking for a pH of 8 or 9.

If not, add a quarter teaspoon of baking soda and test the pH again. Repeat if necessary.

Drops, Filters, and Filtration Systems

There are a few ways to get a steady stream of alkaline water.

pH Drops

These drops are probably the quickest and most convenient way to make alkaline water. They are specialty products designed to make alkaline water. Those who swear by this water brings a bottle of pH Drops with them everywhere.

They contain high concentrations of hydroxide salt. A couple of drops are enough to make a glass of water alkaline.

Ionizer Filter Pitchers

This is like a regular filter pitcher except it also makes the water alkaline. After the filtration stage, the water goes through an ionizer that separates hydroxide ions (OH-) from the calcium and magnesium salt in the water.

Therefore, you can only use the typical slightly heavier tap water as the sources, as you’ll need heavy metal salts for the hydroxide. Also note that this is not the fastest method. Alternatively, you can get a countertop ionizer that will work much faster (also much more expensive).

Reverse Osmosis Filtration System with Remineralization

First of all, reverse osmosis filtration systems use multi-stage filters and an RO membrane to remove all impurities from water. Without those heavy metals, the water will be slightly acidic.

Therefore, you will need a reverse osmosis system that features a remineralization stage (after the membrane) to add the appropriate basic salts to the water to make it alkaline.

Benefits of Alkaline Water

It is believed that the electrolytes in alkaline water allow for better hydration. In addition, this might improve your skin health and promote detoxication. Alkaline water is inherently rich in minerals like calcium and magnesium.

Being alkaline, it also lowers acidity in the gastrointestinal tract and may act as an antioxidant to boost your overall health. This has yet to be proven in scientific studies, but there are indications that alkaline water can help with weight loss and improve cancer resistance.

Are There Any Dangers

In general, it’s safe to drink alkaline water. However, there are still some side effects.

Alkaline water could lower gastric acidity so much that it allows certain pathogens to enter the bloodstream. Excess alkalinity in your system could lead to skin irritations and gastrointestinal problems.

It can also disturb the normal pH level in your body, causing metabolic alkalosis. This condition may result in symptoms like confusion, nausea, hand tremors, tingling sensation, vomiting, etc. Plus, it might reduce calcium in your body, affecting your bone health.

On the bright side, these side effects occur only if you drink too much alkaline water or water that’s too alkaline. A commercial alkaline water machine will generate consistent alkaline water in the 8 to 9 pH range.

Homemade Mountain Spring

Making alkaline water is pretty straightforward as described above. And you can also quickly improve the alkalinity of your water just by adding some baking soda.

The health benefits of alkaline water sound logical enough if yet unproven. The important thing to remember is to not overdo this water or risk the unpleasant side effects.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/22844861
http://en.cnki.com.cn/Article_en/CJFDTOTAL-SHYI200112005.htm
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0153-8
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/alkaline-water/faq-20058029

Featured

How to Get Nail Polish off Skin? Top 10 DIY Methods

Written By: Arch
Arch

Nail art is easy to learn but hard to master. Sometimes, it might take two, three attempts or more to get the desired result. It’s easy to get nail polish on your fingers even if you’re extra careful.

Luckily, cleaning nail polish off your skin is easy. There are many proven DIY ways to do it. So, let’s investigate how to get nail polish off skin.

Warm Water

If you don’t have any acetone laying around and you don’t have the time to go buy some, you can use warm water to remove the nail polish from your skin. It is the simplest and safest way to do it, even if you have sensitive skin.

Run the tap and put your hand under it. Scrub with a napkin or a paper towel until there’s no more nail polish on your skin. Alternatively, you can pour some warm water in a bowl and soak a napkin or paper towel in it for the removal.

Take a Bath or Shower

You can also take a shower if there are multiple large stains, especially if they’re dried. Shower or bathe with warm water and soap and use a mild washcloth to remove the nail polish. Warm water will facilitate the process.

Toothpaste

Toothpaste is a good option for removing nail polish off your skin. It is mild enough for your skin and strong enough for a wide variety of stains, including nail polish.

Squeeze a bit of toothpaste onto a paper towel or cotton napkin. Rub the toothpaste directly onto the nail polish. Keep rubbing until all the nail polish is gone from your skin. Don’t rub too hard if you have sensitive skin. After the nail polish is gone, wash the skin with soap and warm water.

Rubbing Alcohol

While you’re in the bathroom, you might use rubbing alcohol as well. It is weaker than acetone nail polish remover, but it can get the job done. Also, it is gentler on your skin and less drying.

Soak a cotton ball in rubbing alcohol and apply it to your skin. Keep rubbing until all the nail polish is gone. You might need to repeat the process a few times depending on the size of the stain and its drying stage. Make sure to wash the skin with warm water and soap afterward.

Perfume

Though it may seem a bit counter-intuitive, perfume might help you get the nail polish stains off your skin. That’s mainly because it contains more alcohol by volume than rubbing alcohol. However, save perfume as your last resort.

Soak a cotton ball or paper towel and in perfume and rub gently on your skin. After removing the nail polish, you should apply some moisturizer to the skin to rehydrate it. Alternatively, you can use your hand cream, Vaseline, or another lubricant.

Baby Wipes

If you have sensitive skin, you might want to use baby wipes to deal with nail polish stains. The oils in baby wipes can dissolve the polish, yet mild enough to not irritate the skin. Baby wipes are most effective when the nail polish is still wet.

Vinegar & Lemon

Your kitchen is full of things that can help you correct manicure mishaps such as getting nail polish on your fingers. Vinegar and lemon can be quite handy in these situations. They’re among the milder options but perhaps not mild enough for very sensitive skin.

Soak a paper towel or cotton napkin in either vinegar or lemon and apply to the skin. Since they’re mild, you might need to repeat the process a couple of times. After the stains are gone, you might want to wash the skin with water and soap to remove the smell.

Coconut Oil

Coconut oil is highly versatile, armed with more applications than the Swiss Army knife. Every household should have some laying around. It boosts metabolism, protects and nurtures hair and skin, relieves inflammation and infections, and so on. Plus, it smells wonderful.

As it turns out, coconut oil is also a great stain remover. You can use it to scrub off nail polish without fear of irritation or inflammation. Apply some oil on a napkin or a towel and rub the nail polish off. Skin will smell good and be well moisturized besides.

Acetone-Free Nail Polish Remover

Acetone, while extremely efficient at removing nail polish, can potentially be harmful. It can irritate your skin and burn your eyes. Exposure to its vapor can cause serious health complications. That’s why many cosmetics manufacturers also make non-acetone nail polish removers.

If you have some around, soak a napkin or cotton ball in the remover and rub it on your skin. It is mild enough to not cause irritation and strong enough to get the nail polish off. Wash the skin with soap and warm water afterward.

Nail Polish

As it turns out, nail polish is also good at cleaning nail polish stains. As counter-intuitive it may seem, you can use fresh nail polish to remove dried nail polish.

However, before you come to this method, make sure the nail polish is “5-free” – free of camphor, resin, formaldehyde, toluene, and DBP (dibutyl phthalate). These chemicals can irritate your skin if you let them sit for a long time.

Apply your 5-free nail polish and directly over the dried stains. Use a paper towel or napkin to remove it while it’s still wet. This should also remove the dried nail polish.

Vitamin E Oil

Oil-based makeup removers are very popular for good reason – they work well. However, if you don’t have an oil cleanser around, you can use pretty much any oil in your kitchen or bathroom, including vitamin E oil.

Soak a cotton ball or napkin in the oil and start rubbing your skin. The key for this method to work is to rub the oil in thoroughly. It might take a couple of minutes, depending on the size of the stain. After the stain is gone, wash the skin with soap and warm water to remove the oil.

Stains Away

It can be frustrating to find nail polish on your skin. Now that you know how to get nail polish off skin, hopefully it won’t be as annoying as before.

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1253722/
https://ntp.niehs.nih.gov/pubhealth/roc/previous_editions/
https://toxtown.nlm.nih.gov/chemicals-and-contaminants/acetone
https://www.atsdr.cdc.gov/phs/phs.asp?id=3&tid=1

Health

What Are the Best Magnesium Supplements Out There?

Written By: Arch
Arch

Magnesium is a hugely important nutrient. Its primary function is to facilitate the production of energy in cells. That’s why you feel exhausted when your magnesium levels are low.

Supplements can help you restore the proper levels of magnesium in your body. They may also help with a range of health issues, such as constipation, fatigue, cardiovascular diseases, and relaxation, to name a few.

However, not all magnesium supplements are created equal. Let’s take a closer look at the best magnesium supplements out there.

The Best Magnesium Supplements

If you decide to take magnesium supplements, you should know the exact reason for it. Also, you’ll need to know the active ingredients and what they’re good at.

For example, you may not want to use magnesium malate if you want to boost your memory and brain function. That’s magnesium threonate’s forte. Likewise, it might be a bad idea to use magnesium glycinate for constipation, as it’s best for sleep-related problems. Here are the best magnesium supplements and what they should be used for.

Magnesium Oxide

Constipation problems can be quite bothersome, especially if they last for a prolonged period of time. Magnesium oxide is the best form of magnesium for this issue. Magnesia (MgO) will raise your overall levels of magnesium and kick-start your digestive tract.

However, magnesium oxide is not very absorbable and your body will end up excreting most of it. So you might need to use other forms for an additional boost.

If you’re starting out with supplementation, you’ll need some patience to get the right dosage. Of all sources of magnesium, this one is most likely to give you diarrhea. So, it might be a good idea to spend a few days at home while adjusting the dose.

Magnesium Threonate

Magnesium Threonate would be your best option if you want to increase your brain performance. It is also a good idea if you have problems with memory and concentration because this magnesium salt can pass through the brain.

Aside from its primary benefits, magnesium Threonate has recently been linked to the prevention of age-related cognitive decline. A recent study found evidence of it reversing the effects of Alzheimer’s in rodents.

Magnesium Malate

If you’re feeling exceptionally sore or exhausted after training, you might want to start taking magnesium malate. It can soothe the pain and help tense muscles relax. In case you’re suffering from fibromyalgia, magnesium malate might help fight it off.

This source of magnesium is salt of magnesium and malic acid. Magnesium malate might enhance the cells’ ability to use and create energy. You might also want to consider taking magnesium malate if you have trouble waking up in the morning or feeling drowsy during the day. Additionally, it may counteract the effects of heavy metals.

Magnesium Glycinate

Magnesium glycinate is a highly absorbable form of magnesium. This makes it is a great choice if you need a quick boost of magnesium. You might also want to consider magnesium glycinate if other sources of magnesium give you diarrhea.

This compound is a salt of magnesium and glycine. The latter is an amino acid that has soothing and calming effects on the human body. That’s why many people take it for sleep disorders and anxiety.

Speaking of anxiety, if a magnesium supplement causes anxiety or makes your heart race, it is a good idea to check your potassium and sodium levels. Also, check your boron and B vitamins levels.

Magnesium Sulfate

Magnesium sulfate is another magnesium salt that’s good for relaxation and sleep problems. It is also known as the brand name Epsom salt.

Add Epsom salt and some essential oils to the tub for a relaxing bath. Your body won’t absorb much magnesium sulfate this way, but the bath itself might calm you. It is not recommended to take the salt orally, as you’re very likely to get diarrhea.

For that reason, magnesium sulfate supplements might help with constipation and the elimination of toxins from your body.

Magnesium Chloride

Magnesium chloride is usually found in body sprays and liquid drops for drinking water. The first type is widely used by those with a sensitive digestive tract, as the body can absorb enough of magnesium through the skin. However, taking it orally might cause adrenal fatigue or low levels of stomach acid.

some might experience a tingling sensation when they apply the magnesium oil body spray for the first time, which should stop with the rise of magnesium levels in the body. Magnesium chloride is best used for detoxification, better magnesium absorption, and nervous system function.

Magnesium Citrate

Magnesium citrate is the only major source of magnesium that’s acidic. It is also pretty affordable and readily absorbable. It is most commonly taken orally.

Those suffering from constipation might want to consider taking magnesium citrate. It is more absorbable than magnesium oxide, though it might still cause diarrhea in those who have a sensitive digestive tract. Start with a conservative dose and go from there.

Additionally, magnesium citrate has a strong calming effect on the body. It helps to calm the brain, as well as to deal with muscle cramps and tension.

Some doctors recommend magnesium citrate for kidney stones and other oxalate formations. It’s often combined with potassium citrate.

Magnesium Orotate

Magnesium orotate might be your best bet if you’re suffering from cardiovascular problems such as high blood pressure, arrhythmia (irregular heartbeat), and heart palpitations. It is highly absorbable and helps to calm and relax the body.

Magnesium orotate may boost your athletic performance. You might also want to consider taking it if you want to speed up your post-training or post-game recovery. It is worth noting that magnesium orotate supplements might be on the expensive side.

Magnesium Taurate

Magnesium taurate a salt of magnesium and taurine, an amino acid commonly found in energy drinks and cat food. Like magnesium orotate, it might help you with a range of cardiovascular problems.

On the other hand, this type might also help you with in-game performance and recovery between games.

The Long and Short of It

There are many sources of magnesium and the trick is to find a magnesium supplement that contains the best sources of magnesium for your problems.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/24465574
https://www.ncbi.nlm.nih.gov/pubmed/22760901
https://www.ncbi.nlm.nih.gov/pubmed/16542786
https://www.ncbi.nlm.nih.gov/pubmed/19271419
https://www.ncbi.nlm.nih.gov/pubmed/26322160

Health

How Much Blood Is in the Human Body

Written By: Arch
Arch

As the essential liquid in our body, the state of our blood says a lot about our health. If you’ve ever donated or had your blood drawn, you might’ve wondered how much blood is in the human body.
Well, here you’ll find the information you’re looking for.

We’ll answer a few common questions that people have about blood so that you can have some useful general knowledge about blood.

How Much Blood Do We Have?

The amount of blood in your body can vary according to a few factors. However, the most important factor is the size of the body, which correlates with sex, build, age, etc..

The average adult male has around 12 pints of blood compared to 9 pints for the average adult female. But an adult man and an adult woman who are almost of the same size and weight would have almost the same amount of blood. Pregnant women usually have 30-40% more blood in their body to support the healthy growth of their baby. This amount to another 2.4 to 3.2 pints of blood.

At birth, babies have very little blood. An average newborn weighing between 5-8 pounds only has about 0.4 pints of blood in their body. This is why they often have a blueish skin tone when they’re born.

By the time children are 5-6 years old, they have more volume of blood per pound of body weight than adults. This means that an 80lb child will have more than half the volume of blood of a 160lb adult.

You can find out the amount of blood in your body by taking a blood volume test. It’s commonly used to check for blood disorders such as anemia. Another very common and useful test is the CBC (Complete Blood Count). It measures the makeup of blood which breaks down to the main types of blood cells.

What Is Blood Made Out Of?

As you might imagine, around 45-50% of your blood is an aqueous solution called the blood plasma. The water base contains protein, sugar, salt, and fat. It serves the important role of transporting your blood cells that form inside your bone marrow to the rest of the body. It also transports hormones, proteins, antibodies, and many other cells and chemicals.

As far as blood cells go, there are three main types:

Red blood cells (RBCs), also known as erythrocytes, are so-called for their vibrant red color. RBCs the most abundant, making up around 40-45% of your total blood volume. These blood cells form in the bone marrow, where they mature in around 7 days and are then released into the bloodstream.

RBCs are very flexible but vulnerable, which is why the average life for these cells is around 120 days. Their most important role is the transportation of oxygen from the lungs to the brain and other body parts, thanks to the content of a protein called hemoglobin.

White blood cells (WBCs, leukocytes) make up only around 1% of the total blood volume. WBCs are part of the immune system responsible for fighting off infections and diseases.

There are two main types of white blood cells: granulocytes and lymphocytes. Of the three main types of granulocytes, neutrophil granulocytes account for around 55-70% of all white cells and are the ones that react immediately to an infection. However, they live less than one day, which is why the bone marrow needs to continuously produce them to keep your body free of infections.

Lymphocytes can be divided into T and B lymphocytes. T lymphocytes support your immune system and attack tumors and infected cells. B lymphocytes are in charge of creating antibodies that neutralize pathogens such as viruses, bacteria, and various foreign bodies.

The third type of blood cells is platelets (thrombocytes). They’re not actual cells but rather fragments of cells that help with coagulation (blood clotting). When there’s an injury, platelets gather around the lining of destroyed blood vessels and create a platform where coagulation begins.

If a person has too many platelets, the blood might clot too easily, which can cause heart attacks and strokes. On the other hand, low platelet count can cause excessive bleeding. Luckily, there are treatments for both cases.

How Much Blood Are You Allowed to Donate?

In the US, a blood donor can give up to 1 pint of blood at one time. As a general rule, the amount that a person should donate shouldn’t go over 10-12% of the person’s total blood volume. The time between two donations shouldn’t be shorter than 8 weeks.

If you lose too much blood, you might go into shock. This usually happens when a person loses 20% or more of their blood. When this happens, there’s no way for oxygen to travel through the body, which can cause severe damage to the brain and organs.

The blood pressure would lower, the body’s mechanism to prevent the blood from flowing out of the body. The heart rate would speed up to increase blood circulation to all vital organs. Blood loss of over 40% is lethal.

Donating blood is a very noble thing to do. In the US, it’s estimated that a person needs a blood transfusion every 2 seconds. Less than 38% of the US population is eligible to give blood, and there’s no other way of getting blood to those that need it.

A single donation might be able to save three lives, so you can help a lot of people survive serious health conditions if you donate regularly.

Check Your Blood

It’s recommended to get a routine blood test every once in a while, even if you don’t feel sick. A CBC can show you the current state of your blood and your attending doctor would be able to see if there are any threats and lifestyle choices that you have to make. You may want to do this once or twice a year just to make sure everything is in order.

Now that you know how much blood is in the human body, as well as some basic information on what it’s made of, you can see if you’re eligible to give blood to those who might be in need. If everybody thinks in this fashion, you wouldn’t run out of blood if you need it one day yourself.

 

References:

https://www.medicalnewstoday.com/articles/321122.php
https://www.healthline.com/health/how-much-blood-in-human-body#blood-volume-measurement
https://www.hematology.org/Patients/Basics/
https://www.redcrossblood.org/donate-blood/how-to-donate/how-blood-donations-help/blood-needs-blood-supply.html

Health

How Do You Get Dandruff and How to Treat It?

Written By: Arch
Arch

Dandruff is a common condition of the scalp. Flakes appear on the surface of the skin and may fall around with the movement of your head. You may find these flakes on your clothes or other surfaces that you interact with. It is not the most pleasant situation.

Although many relate it to bad hygiene, the two are not connected. It is true that if you wash your hair regularly you may make dandruff less visible, but that is not how you get rid of them. For one, there are all sorts of products that claim to solve the dandruff problem.

Despite that and the many publicized means of prevention, dandruff is still very much a common occurrence. You shouldn’t worry first of all, as it is like as not harmless. But you may want to treat it for one reason or another.

But how do you get dandruff in the first place? This article covers the causes of dandruff and how to get rid of it.

How Do You Get Dandruff?

There is not the sole reason for you having dandruff. Skin cells shed normally on your head. But, sometimes they shed faster than normal. That causes the cells to stick together and appear as flakes. Nobody can tell you the exact cause, but many factors can affect the health of your scalp.

Seborrheic Dermatitis

Seborrheic dermatitis appears in almost half of the population and is one of the most common causes of dandruff. The skin on the scalp gets irritated and oily. You may feel an itch of different intensity and see redness on the edge where your hair ends.

Seborrhea can sometimes spread and appear on other vulnerable parts of your head. Bottom of the nose, behind the ears, around eyebrows, and facial hair area are all prone to oily skin.

Luckily, there are many effective products for the control and treatment of seborrheic dermatitis. If you believe you may have this condition, contact your dermatologist. They will prescribe a shampoo or cream to treat it, plus tips on how to prevent it.

Yeast Infection

Maybe you didn’t know this, but fungi are found on our skin, including the scalp. The genus of fungi that particularly thrives there is Malassezia for it feeds on skin oils. So, if your skin produces more oil, it may speed up the growth of these fungi. This is what causes your scalp to get irritated and produce more skin cells than necessary. Malassezia is closely related to seborrheic dermatitis.

Dry Skin

Sometimes flakes appear on dry skin. They are smaller and harder to notice than those caused by seborrhea and yeast. You will not notice any irritation of the skin and the flakes are unlikely to be oily either.

Not Brushing Your Hair

Our body sheds dead skin cells as new ones replace them. In other parts of the body, we remove them while bathing and they fall off while we move around. With the scalp, it is more difficult. Since they remain collected in the hair, it is overall harder for them to fall off. If you comb or brush your hair every couple of days, you will remove the dead skin from your scalp.

Not Shampooing Your Hair

When you frequently wash your hair, you regulate the oiliness and dead skin cells on the scalp. By washing them off, you keep them to a low level. If you don’t shampoo and wash your hair often, the oil and dead skin will accumulate. It can cause dandruff and yeast infections. This also happens if you don’t rinse your hair well enough after washing.

You should choose natural shampoos, such as those that contain tea tree oil, which is notable for reducing dandruff. On the other hand, if you wash your hair too often it may lose the necessary oils and affect the optimum acidic pH value of 4.5 to 5.5. Washing your hair 2 to 3 times a week should be reasonable.

Sensitivity to Hairstyling Products

Today, we tend to use hair styling products. This leads to many problems with scalp irritation. Some hair is sensitive to certain substances in the products. There are hair dyes, gels, regenerators, sprays, and mousses that can cause oily build-up. This makes the environment of your scalp more suitable for fungi to overgrow and cause an infection.

Stress

A lot of modern problems stem from stress. Stress impacts the immune system which causes inflammations and sensitivity of your organism. This is why a lot of people instinctively scratch their hair when they are stressed. Scratching irritates the scalp and makes it prone to infections. The more you scratch, the more susceptible it is to dandruff.

Unhealthy Diet

Eating healthy will make your skin and hair healthy. Proper nutrition may help to keep the oil on the scalp and in the hair at appropriate levels. Regulating the reduces the chances of any inflammations that may happen. For example, eating saturated and trans fats cause your glands to produce more oil. This pile-up of oil can allow fungi to thrive. In addition, vitamin B deficiency makes your hair weaker too.

Other Factors

Age, gender, skin type, and certain chronic illnesses can make you more prone to dandruff. Young adults and middle-aged men are more likely to have dandruff. As well as people with neurological and immunological diseases.

How to Treat It?

Now that you know how do you get dandruff, you probably have a good idea of the best way to prevent it. Regulate your oil levels and stay away from stress. Wash your hair and rinse it well. If you already have problems with dandruff, there are some ways to treat it:

  • Massage the scalp gently while shampooing your hair
  • Get an anti-dandruff shampoo from your local drugstore
  • Manage stress
  • Manage diet
  • Expose your hair to a little bit of sunlight
  • Tea tree oil shampoos may help with reducing dandruff
  • If you suspect that you have a fungal infection, talk with your dermatologist. They can prescribe prescription-strength antifungals and seborrheic dermatitis products that are stronger than what you can get OTC.

Remember that It’s Treatable and Preventable

Dandruff may be embarrassing, but they are nothing to be afraid of. This is a common occurrence that can happen to anybody. Many remedies, both natural and pharmaceutical, can help. Because it is not exactly clear how do you get dandruff, there is no point in worrying. With proper treatment and some patience, you will get rid of it in no time.

 

References:

https://www.mayoclinic.org/diseases-conditions/dandruff/diagnosis-treatment/drc-20353854
https://www.ncbi.nlm.nih.gov/pubmed/3859163
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/dandruff-and-itching-scalp
https://www.nm.org/conditions-and-care-areas/dermatology/dandruff/causes-and-diagnoses

Health

8 Best Medicine for Sore Throat That You Can Find at Home

Written By: Arch
Arch

A sore throat is an uncomfortable irritation of the throat that happens from time to time. You can feel pain, dryness, scratchiness and other irregularities. They inform you that something is wrong. This is a common reaction of your body’s immune system to certain conditions. It doesn’t always have to be a flu or an infection. Sometimes your throat may feel sore because of dry air or certain allergies.

The irritation of the throat is one of the most common symptoms. You shouldn’t worry too much though. In most cases, you can treat it by yourself. But if it doesn’t go away on its own, then you may have to see the doctor.

To make your treatment as comfortable as possible, you may want to get some OTC medicine to soothe the pain. But, do you know there are many natural remedies that may ease these symptoms? Maybe you have some in your home right now. This article goes over some of the best medicine for sore throat that you can make on your own.

Causes of Sore Throat

There are different types of sore throat that affect different parts of the throat:

  • Pharyngitis: affects the area behind the mouth
  • Tonsillitis: swelling and inflammation of the tonsils
  • Laryngitis: irritation and inflammation of the larynx (the voice box)

A sore throat is a common symptom of many diseases and conditions. They include:

  • Viruses: Viral diseases are the top cause of sore throat. They include mononucleosis, flu, common cold, chickenpox, measles, etc.
  • Bacteria: Bacterial infections can cause trouble in your throat. The most common is Streptococcus pyogenes (strep throat). Some STDs like chlamydia and gonorrhea can inflame the throat, too.
  • Allergies: Some people have allergic reactions to pollen, grass, dust, and others. These reactions cause throat irritation
  • Dryness in the air
  • Smoking cigarettes and other tobacco products
  • Chemicals from cleaning products
  • Air pollution
  • Muscle strain: After yelling, talking loudly, or talking for a very long time
  • Gastroesophageal reflux disease: The acids from your stomach back up and irritate your throat and esophagus
  • Tumor: This is an uncommon cause of a sore throat which will not go away by itself
  • Tooth problems: Wisdom teeth inflammation or tooth gangrene causes the pain to spread all over your head. This can also cause pain and infection of the throat.

Symptoms of Sore Throat

The symptoms may be different depending on the cause. Sometimes it is a minor ache in the throat. But other times the pain may be severe and involves other conditions.

Some of the common symptoms are:

  • Pain in the throat area
  • Pain while talking or swallowing
  • Swollen glands
  • Changed voice
  • White marks or pus on your tonsils

Besides throat irritation, other symptoms that may appear are:

  • Chills
  • Cough
  • Nasal congestion
  • Runny nose
  • Fever
  • Headache

What Is the Best Medicine for Sore Throat?

Sore throat caused a lot of problems for people throughout history, so we’ve learned to battle it in many ways. This is why there are many natural remedies that you can use to treat your throat inflammation and ease your pain.

Some of the best are:

Honey

Honey is a natural antibacterial remedy with the ability to soothe inflammations. This pleasant sweetener is one of the favorite home remedies for its taste and effectiveness. You should look to add honey to any herbal tea to enhance its healing power.

Salt Water

Salt water is one of the most popular means of easing throat pain. The salt may pull out water from the throat to reduce swelling and deal with some bacteria. This may ease your pain and make you feel more comfortable. Add half a teaspoon of salt to a glass of warm water and gargle.

Apple Cider Vinegar

Since apple cider is acidic It can be effective against bacteria and mucus. It can stop the microbes from spreading around and help with the infection. You can mix one or two tablespoons of ACV in a glass of water and gargle two to three times every hour. Make sure to drink a lot of water in between.

Lemon

Lemon is full of vitamin C which is a primary immune system booster. It is similar to honey in a sense because it works against the mucus and microbes, which eases the pain. Squeeze half a lemon into a glass of warm water and drink it. You may feel comfort in the throat right away. Adding honey can make this remedy even more effective.

Chicken Soup With Garlic

Eating a homemade chicken soup is a frequent doctor recommendation when you have a cold. It is warm, filled with vitamins, and provides relief to your inflamed throat. Adding garlic may help since it contains a high amount of allicin, an organic compound which is a good defender against microbes and infections.

Hot Sauce

What? You probably thought this would make it worse, but it won’t. Hot sauce is made out of peppers, and peppers have high levels of capsicum. For example, cayenne pepper is full of it. Capsicum can block pain receptors and bring relief. Put a few drops of hot sauce in salted warm water and gargle and you should feel better.

Tea

There are various herbal teas that can help when you are having a fiery throat. Peppermint tea is probably the most effective because of its high anti-inflammatory properties. Green tea, ginger root tea, chamomile tea, and raspberry tea should have similar effects as well.

Cinnamon

Traditional Chinese medicine uses cinnamon to treat sores and colds and to relieve pain. Its high antioxidant and antibacterial value may help with inflammations. You can prepare cinnamon tea or add it the spice in other remedies or drinks for sore throat. For example – a warm aqueous solution of lemon, honey, and cinnamon is delicious and productive at the same time!

What You Should Avoid

When you are having a sore throat, it is best to avoid anything that may further aggravate your soft tissue or spread the infection, such as the following.

  • Cold drinks, especially soda and alcoholic drinks
  • Cold food
  • Smoking
  • Caffeine
  • Food that is difficult to swallow
  • Acidic and spicy foods as yet mentioned

If you notice that your sore throat is getting worse or lingering, you should see a doctor. Also, if you notice any severe swelling or have trouble opening your mouth, the condition may be more serious.

Prevention Is Better than Cure

Sore throat is a common problem for all the people around the world and the first signal that your immune system is at work. Luckily, nature offers some of the best medicine for sore throat that will help ease your pain.

So, even if you are healthy, it might be a good idea to add some of these remedies to your diet. As they say, it’s easier to prevent a sore throat than to treat it.

 

References:

https://medlineplus.gov/sorethroat.html
https://www.mayoclinic.org/diseases-conditions/sore-throat/diagnosis-treatment/drc-20351640
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/sore-throat

Health

Discover the 8 Best Healthy Alternatives to Butter

Written By: Arch
Arch

Butter is a popular dairy spread many can’t imagine their breakfast without. It is also one of the key ingredients in numerous baked goods, known to contribute to their texture, flavor, and shelf life. Derived from churned milk or cream, butter is seen as a healthy alternative to margarine and other similar ingredients that contain trans fats. However, it might not be as healthy as we’ve been told.

In addition to comprising 50% saturated fats that may contribute to high cholesterol levels, butter also contains other fatty substances that could jeopardize your heart health. For this and several other reasons, many choose to eliminate butter from their diet, opting for alternatives instead.

This article will look into the reasons to replace butter in your diet and provide a list of healthy alternatives to butter that can be used as a replacement, both in cooking and as a spread.

Why Should You Replace Butter in Your Diet?

There are several reasons why you might want to replace butter with some other product.

Although butter is probably not the first thing you think of when someone mentions dairy, it is derived from milk. And while it has considerably less animal protein than other dairy products, a lot of that protein content is made up of casein. This protein is known to trigger milk allergies, so if you have a milk allergy, you may have to either decrease your butter intake or avoid butter completely.

Similarly, people who are lactose intolerant may also have to eliminate butter from their diet due to its dairy origin. While many lactose intolerant people seem to have no adverse reactions when consuming moderate amounts of butter, most opt to replace it with a similar, non-dairy product. The fact that butter is essentially a dairy product means that it’s not vegan-friendly.

Finally, some choose to remove butter from their daily menu for health reasons. Whether it’s because of its high saturated fat content or the fact that it’s high in calories (more than 100 in a tablespoon) and low in key nutrients, butter might not be ideal for a healthy diet.

5 Healthy Alternatives to Butter in Cooking

If you’re looking for healthy alternatives to butter in cooking and baking, any of the following five options could be a great choice.

1. Olive Oil

Olive oil can easily replace butter in a variety of recipes, especially those that include vegetables and meat. This powerful ingredient is a staple of Mediterranean cuisine, known for its high content of monounsaturated fats, which have several well-documented health benefits. For example, a study published in 2014 found that regular consumption of olive oil could reduce the risk of heart disease. Further research showed that it can also help maintain healthy levels of cholesterol and blood sugar.

Because olive oil is liquid and pastry usually requires the use of solid fats, it isn’t always a good alternative for baking. Still, you can use olive oil to make pancakes and some other baked goods. Ideally, you should replace butter with olive oil in a 3-to-4 ratio (3/4 cups of olive oil = 1 cup of butter).

2. Coconut Oil

Due to its ability to return to a solid state at room temperature, coconut oil is a much more versatile alternative to butter than olive oil. However, coconut oil might not be to everyone’s liking due to its distinct taste that could affect the flavor of baked goods. Like butter, coconut oil is rich in saturated fats and thus might not be a good choice for people on a heart-healthy, low-fat diet.

3. Ghee

Some nutritionists recommend ghee as a healthy alternative to butter, though its health benefits have been subject to much debate. Ghee is clarified butter – it’s the melted part that remains once the solids are removed and the water has evaporated. Seeing as it’s still a dairy product, ghee isn’t vegan-friendly. However, it provides much better results in the kitchen, especially when baking bread and cookies that require high temperatures. Plus, it has a distinct and pleasant nutty taste that many prefer to butter.

4. Pumpkin Purée

Although watery, pumpkin purée is an excellent, nutrient-packed alternative to butter in cooking. Rich in vitamins A and K, dietary fiber, and potassium, pumpkin purée can be added to a variety of baked goods like bread and muffins. For optimal results, it should be used in a 3-to-4 ratio just like olive oil.

5. Applesauce

If you’re looking to reduce your calorie intake while still enjoying your favorite baked goods, applesauce is a perfect alternative to butter. Rich in dietary fiber and vitamin C, it can add sweetness to your dishes while reducing their caloric value. However, if your recipes involve sugar or other sweeteners, you may need to adjust their quantities when adding applesauce.

3 Healthy Alternatives to Butter as a Spread

If you’re looking for a perfect breakfast spread to replace butter with, here are three great alternatives.

1. Nut Butters

Whether they’re made of peanut, almond, or cashew, nut butters are an excellent, nutritious alternative to regular butter. Packed with vitamins and minerals like magnesium and iron, they make for a much healthier option to kick-start your day. However, at 180 calories per serving (around two tablespoons), these butters are very caloric, so you need to be mindful of how much you take. Also, whenever possible, make your own butter or opt for a brand that contains nuts only with no added sugars or oils.

2. Mashed Avocado

Mashed avocado is creamier, more delicious, and certainly more nutritious than butter. In addition to containing vitamin K, potassium, dietary fiber, and phytonutrients, avocado is also known as an excellent source of healthy monounsaturated fats. Extensive research shows many health benefits of regular avocado consumption, including reduced inflammation and slowed growth of cancer cells.

3. Cottage Cheese

Cottage cheese is a low-fat alternative to butter that is rich in bone-healthy calcium, which makes it a great option for children. Despite its dairy origin and the word “cheese” in its name, most varieties of cottage cheese don’t contain animal rennet, which also makes them vegan-friendly. To make sure that you’re eating vegan cottage cheese, only pick those that have vegetable enzymes listed as ingredients.

Going Butter-Free

As you can see, there are plenty of great healthy alternatives to butter that you can incorporate into your diet right now. If you plan to use them when baking, make sure to add them in the correct ratio. Also, keep in mind that most of these replacements differ from butter in terms of flavor and consistency. You may thus have to tweak the quantities of other ingredients to ensure that your recipes taste good.

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070118
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586575
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030221
https://ndb.nal.usda.gov/ndb/foods/show/3143
https://www.ncbi.nlm.nih.gov/pubmed/19813713

How Did Patrick Swayze Die? Facts About the Illness That Kills 45,000 Americans a Year

Written By: Arch
Arch

Patrick Swayze was a beloved US actor and dancer who had a string of hit movies in the 1980s and early 1990s. Many still fondly remember his turns in the surprise hit “Dirty Dancing”, heart-wrenching drama “Ghost”, and the adrenaline-fueled “Point Break” directed by the future Oscar-winner Kathryn Bigelow.

Having spent most of the 1990s appearing in independent movies, his career was on another upswing in the mid-noughties following a series of well-received roles on the big screen (“Donnie Darko”) and the small screen (“The Beast”). However, in 2009, just weeks after his 57th birthday, Swayze passed away.

How did Patrick Swayze die? He died of pancreatic cancer, which had already advanced to stage IV by the time it was diagnosed. Despite aggressive treatment, the cancer ultimately proved terminal.

What Is Pancreatic Cancer?

Pancreatic cancer is a condition that occurs when the pancreas cells start growing and multiplying out of control. This can be very dangerous, seeing as the pancreas is one of the most important organs in the body. In addition to producing enzymes that play a key role in the digestion process, the pancreas is also responsible for synthesizing hormones that allow the body to keep blood sugar levels under control.

According to the American Cancer Society, more than 56,000 Americans are diagnosed with pancreatic cancer, while another 45,000 die from it each year. It accounts for 3% of all cancer diagnoses and 7% of all cancer deaths in the United States. The high mortality rates stem from the fact that this cancer is usually diagnosed in the later stages due to the absence of any noticeable symptoms early in the disease.

What Causes Pancreatic Cancer?

As with all other types of cancer, the cause of pancreatic cancer remains unknown. Doctors know that it begins when malignant cells in the pancreas start growing out of control and forming tumors, eventually outnumbering the healthy cells. However, they don’t yet know exactly what triggers this process.

Extensive research suggests that certain factors may increase your risk of developing pancreatic cancer. Some of these risk factors include:

    • Heavy smoking and drinking
    • High-fat diets with not enough fruits, vegetables, and other healthy foods
  • Obesity and/or lack of physical activity
  • Chronic inflammation of the pancreas
  • Occupational exposure to pesticides and other chemicals
  • Liver damage
  • Diabetes

A family history of pancreatic cancer is also considered a major risk factor. Children can sometimes also inherit certain gene mutations from their parents, which could result in syndromes that may increase their risk of pancreatic cancer. These include Lynch syndrome (mutations in the MLH1 or MSH2 genes), Peutz-Jeghers syndrome (mutations in the STK11 gene), and familial atypical multiple mole melanoma (FAMMM) syndrome, which is associated with a variety of eye and skin melanomas.

This cancer strikes women and men in equal numbers. However, the National Cancer Institute warns that African-Americans are up to 67% more likely to develop pancreatic cancer than any other racial group.

What Are the Symptoms of Pancreatic Cancer?

As already explained, pancreatic cancer typically doesn’t cause symptoms in the early stages. Even when it starts exhibiting symptoms, they can be very mild at first and include the following:

  • Loss of appetite accompanied by weight loss
  • Pain in the lower back or the upper abdomen
  • Depression and fatigue
  • Late-onset diabetes (especially in African-Americans)
  • Yellow tinge of the skin (sometimes also the whites of the eyes)

How Is Pancreatic Cancer Diagnosed?

If you suspect you may have pancreatic cancer, you should immediately schedule an appointment with your doctor. They will first examine your symptoms and review your medical history before ordering one or more of the following tests to check if you really have pancreatic cancer:

  • Blood tests that look for the pancreatic cancer tumor marker CA 19-9
  • A biopsy to obtain a tissue sample from the pancreas for examination
  • An MRI or CT scan to inspect your pancreas for any cancerous growth
  • An endoscopic ultrasound that provides actual video of your pancreas

After your doctor has diagnosed pancreatic cancer, they will have to assign a stage which will also inform their choice of an appropriate treatment. As a rule, there are four stages of cancer development:

  • Stage I: the cancerous growth is only present in the pancreas
  • Stage II: other neighboring tissues are also affected by the cancer
  • Stage III: the cancer has advanced to major blood vessels in your body
  • Stage IV: the cancer has spread to the liver and/or other organs

Like Patrick Swayze, many pancreatic cancer patients only get diagnosed once they reach Stage IV. While the cancer is incurable at that point, there are still some treatments that can improve your quality of life.

How Is Pancreatic Cancer Treated?

As a rule, surgical removal of the cancerous growths is the go-to treatment option for pancreatic cancer. However, this is only possible if the cancer is diagnosed in the early stages, before it spreads to the lymph nodes and reaches other organs (most often the liver) through the blood vessels. In rare cases, surgery may also be an option in stage III pancreatic cancer.

If you were diagnosed at stages III or IV, there are still treatments available. While they usually can’t cure pancreatic cancer, they may be able to prevent its further growth and improve your quality of life, as well as life expectancy. These include chemotherapy drugs – both oral and injectable – like gemcitabine, erlotinib, paclitaxel, and capecitabine, as well as chemoradiation therapy.

As it grows, the tumor might start pressing on nearby organs and nerves, causing a lot of pain in the process. To relieve the pain, your doctor might cut the nerves that are causing the sensation or opt for a less invasive method that involves an injectable pain medication. Again, this won’t help you get rid of pancreatic cancer, but it will help you get rid of the associated pain.

In addition, the cancerous growth may block the bile ducts in your gallbladder, thus impairing your digestive function. If this happens, your doctor may recommend surgery to build a direct connection between the gallbladder and the small intestine to bypass this blockage.

Scientists are working hard at finding alternative drugs and treatments for pancreatic cancer, many of which have already entered the clinical trial stages. Taking part in one of these trials will allow you to test some of these new treatments for free. If you’re interested in clinical trials, you should ask your doctor about them. They may recommend a specific treatment or give you helpful tips on where to look for one.

Early Detection Can Improve Your Outlook

Despite being the fourth most lethal cancer in the US, pancreatic cancer is rarely talked about. However, the answer to the question how did Patrick Swayze die, the deaths of soul legend Aretha Franklin and the celebrated actor Alan Rickman from the same condition, as well as the beloved “Jeopardy!” host Alex Trebek’s recent diagnosis announcement have got more people talking about pancreatic cancer.

The earlier you receive a pancreatic cancer diagnosis, the better your chances of full recovery. While MRI and endoscopic ultrasounds aren’t available to general public, your doctor may recommend one or both if you have a family history of pancreatic cancer or a genetic condition that may increase your risk of the disease. Doctors have successfully identified and treated pancreatic cancer in many high-risk patients, so if you are one of them, make sure to ask your doctor for an MRI scan and/or an endoscopic ultrasound.

 

References:

https://www.cancer.org/cancer/pancreatic-cancer/about/key-statistics.html
https://www.cancer.org/cancer/pancreatic-cancer/causes-risks-prevention/risk-factors.html
https://seer.cancer.gov/csr/1975_2015/results_merged/topic_race_ethnicity.pdf

Health

How to Know If You Have a Hernia and What to Do About It

Written By: Arch
Arch

The organs in your body are surrounded by tissue that holds them firmly in place. However, this supportive tissue can sometimes weaken, allowing an organ to push through it. This condition is known as a hernia. The organ can push through either toward the outside of your body, creating a visible bulge under your skin, or toward another layer of muscle, in which case it won’t cause any visible symptoms.

Millions of Americans suffer from hernias, but less than 20% of those cases are diagnosed. While most hernias aren’t life-threatening, they can cause severe pain if undetected or ignored. In some cases, the flow of blood to the part of the organ affected by a hernia can be cut off, which could result in a fatal outcome. It is thus important to learn how to know if you have a hernia and when to seek treatment.

What Causes Hernias?

Hernias are a direct result of physical strain and muscle weakness. These two usually go hand-in-hand and can be caused by a variety of factors. Muscle weakness is most often age-related or caused by a congenital defect that leaves a small opening in the abdominal wall. It can also occur due to a chronic cough, as well as damage to the muscle caused by surgery or injury.

With your muscles weakened, many factors can put a physical strain on your body. These include:

  • Persistent coughing
  • Sudden weight gain
  • Lifting heavy objects
  • Abdominal fluid

Because it puts an unusual amount of pressure on your abdomen, pregnancy can strain your body and cause a hernia as a result. Chronic constipation can also cause a hernia, seeing as bowel movements put a lot of strain on your body. Surgical scars following a C-section may also contribute to a hernia.

Although anyone can develop a hernia, people who have a personal or family history of the problem may be more likely to suffer from it. Smoking is a major risk factor, seeing as it can cause a chronic cough. For the same reason, conditions like asthma, cystic fibrosis, and acid reflux can also be contributing factors.

What Types of Hernias Exist?

All hernias can be classified into two groups – external and internal. As the names suggest, an external hernia creates a noticeable bump on the outside of your body, whereas an internal hernia doesn’t cause any visible symptoms and can thus be very difficult to diagnose.

External Hernias

External hernias occur when a portion of tissue or intestine pushes through the abdominal wall. Based on the area of your body they affect, there are four types of external hernias:

  1. Inguinal hernias affect the top of the inner thigh (groin area).
  2. Femoral hernias are very rare and other parts of the groin area.
  3. Umbilical hernias affect the navel area around the belly button.
  4. Incisional hernias affect areas around incision sites for abdominal surgeries.

Internal Hernias

An internal hernia usually manifests itself as a hiatal hernia. It occurs when tissue pushes through the diaphragm, a thin layer of muscle that serves as a border between your chest and your abdomen. Not only does it allow for easier breathing but it also prevents stomach acid from shooting up to the esophagus. As the tissue pushes through the diaphragm, it can reach your chest cavity and obstruct your breathing. It also allows stomach acid to enter your chest cavity, thus causing acid reflux.

Whereas external hernias can affect people of all ages, internal hernias most often occur in people over the age of 50 and children born with an unusually wide esophageal hiatus, a hole in the diaphragm that the esophagus passes through.

How to Know If You Have a Hernia

An unusual bulge or lump in the groin or the abdomen is usually a tell-tale sign of an external hernia. Similarly, a hernia can also manifest itself as a bulge that grows over time but disappears when you lie down or push it back with your finger. This is particularly common in women and is one of the reasons, in addition to outdated ultrasound equipment, why women only account for 8% of all hernia diagnoses.

Men usually experience a bulge in the groin or scrotum area, which is usually accompanied by swelling, burning, and severe pain. Other common symptoms of an external hernia include chronic pain when you try to lift heavy objects, bend over, or cough, as well as weakness or heaviness in the abdominal area.

While it doesn’t typically cause any visible symptoms, an internal hernia will often contribute to the onset of gastroesophageal reflux disease or GERD for short. As such, any of the following symptoms of GERD may be a sign that you have an undiagnosed hiatal hernia:

  • Bloating, pain, and discomfort in the stomach
  • A burning sensation in your chest
  • Sour taste in your mouth and throat
  • Frequent burping

In addition, a hiatal hernia can sometimes cause severe chest pain. As you probably know, chest pain can be a sign of a number of health problems, ranging from anxiety and panic attacks to potentially life-threatening heart and lung problems. Whatever the case, it is not a symptom you should ignore, which is why you should reach out to your doctor the moment you start experiencing chest pain.

How Are Hernias Treated?

When you tell your doctor that you suspect you might have an external hernia, they will examine your groin and abdomen for any visible bulges that pop up when you stand up, cough, or strain your body.

If the standard physical test isn’t enough, or if you have an internal hernia, your doctor will recommend further tests. Depending on the reported symptoms, they could recommend a standard ultrasound, a barium X-ray to capture pictures of your digestive tract, or endoscopy. The latter involves the use of a tiny camera that goes down your throat into the stomach and esophagus, thus allowing the doctor to easily detect a hiatal hernia. In case of severe pain, your doctor may also recommend an MRI scan.

Depending on the size of the hernia and the seriousness of the symptoms, your doctor will decide if you need treatment or if it’s enough to just observe the hernia for possible complications. The standard treatment for all types of hernia is surgery, during which doctors will sew the hole in your abdomen shut using surgical mesh, thus strengthening the abdominal wall and preventing further incidences of hernia.

If you have a hiatal hernia accompanied by GERD, a combination of dietary changes and physical activity may be enough to keep your symptoms under control. In addition, antacids, proton pump inhibitors, and other over-the-counter or prescription stomach acid medications could also help relieve your symptoms.

A Hernia Won’t Go Away on Its Own

Anyone can develop a hernia, regardless of their age, gender, or health status. If you notice the symptoms of a hernia – either internal or external – you shouldn’t ignore them. A hernia never goes away on its own and can cause a lot of complications – some of them life-threatening.

As such, it is important to visit your doctor at the first sign of the problem. They will look at your symptoms and run all the necessary tests to determine the best treatment. In addition, they may recommend a combination of lifestyle changes and medication to keep your hernia under control.

 

References:

https://www.bcm.edu/healthcare/objects/pdfs/BC_Healthletter_Hernia3.pdf
https://medlineplus.gov/hiatalhernia.html
https://www.ncbi.nlm.nih.gov/pubmed/19826867
https://www.nytimes.com/2011/05/17/health/17brody.html

“How Long Is the Flu Contagious?” and Other Flu-tastic Facts

Written By: Arch

Wondering if you need to keep your child home from school? Or whether you should call in sick for work? The last thing you want to do is spread the flu around.

But the time period when the flu is contagious seems a little unclear. Is it contagious as long as there are flu symptoms? Does it linger before or after symptoms appear?

The answer may surprise you. And maybe mother didn’t always know best.

Influenza

The flu, or influenza, is caused by several different viral strains. This contagious respiratory disease can infect the throat, nose, and sometimes lungs. Unlike cold symptoms, those of the flu come on more suddenly.

Can the flu be treated? Until recently, the answer was “no.” Just like the common cold, the flu is caused by a virus. And, at least until now, viruses are not curable.

The Centers for Disease Control and Prevention recommends four FDA-approved antiviral drugs to treat the flu. These medications may help shorten the length of time that you are sick. And they may also help shorten the time period when you’re contagious to others.

Children and people at risk of flu complications can benefit the most from these antiviral drugs.

Contagion Period

Having the flu can leave you feeling low. So it seems like a no-brainer that you’d be contagious during this time. But did you know you could also spread the virus before you show symptoms?

In fact, you’re contagious a day before you start showing symptoms. So you may spread the virus before you know you have it. (Mother Nature is sneaky sometimes.)

The contagious period lasts for a week. Technically, for five to seven days after you start feeling sick you are contagious, but you are more contagious in the first 3-4 days after the flu symptoms appear.

Children may be contagious for longer. It is recommended you wait until the symptoms fade until you can safely send them back to school.

Incubation Period

When you first get the flu virus, you aren’t sick immediately. The virus needs time to invade your body, and your body, in response, brings on the conditions we call symptoms. For most people, that may mean 2 days after exposure. But this period can range from 1 – 4 days afterward.

Yes, you can spread the flu without ever knowing you have it.

Spreading the Flu

Now that you know when you can spread the flu, it may also be good to know how it spreads. In this case, your mother was right when she said to cover when you cough or sneeze. The flu is primarily spread through droplets in the air.

How do flu droplets get into the air? Talking, coughing, and sneezing when you have the flu can release the virus into the air. And it can spread up to 6 feet away to others around you.

Once those droplets land, some flu strains can live on surfaces for up to 24 hours, too. That includes doorknobs, countertops, and phones.

How do germs get transferred to surfaces? When you’re sick you may rub your eyes, or touch your mouth or nose. And then you touch surfaces without washing your hands. This is typically how germ transference happens.

So even if you want to be a “trooper” and go into work to finish a project, you may infect the entire office despite any precautions you take.

Flu Symptoms

Sometimes it’s difficult to tell whether you have a cold, the flu, or seasonal allergies. Both the cold and flu are contagious. But allergies are not.

If you think you may have the flu, watch for these symptoms:

  • Body aches
  • Cough
  • Fever
  • Chills
  • Headaches
  • Fatigue
  • Vomiting and diarrhea

However, if you have a cold, you may only experience respiratory issues like sore throat, runny or stuffy nose, and sneezing. Colds also come on gradually, so if your symptoms occur suddenly you may have the flu. Colds, meanwhile, are not often associated with elevated temperatures that accompany the flu.

Allergies are different altogether. Common allergy symptoms may include swollen sinuses, runny or stuffy nose, and itchy eyes. But you won’t have body aches or a fever.

When It’s Time to Stay Home

Flu symptoms can make you feel miserable. Don’t load up on over-the-counter medications that mask the symptoms and go to work during this time. Those medications aren’t a cure for the flu, and you’re still contagious.

Instead, stay home and take care of yourself. Get plenty of rest and make sure to stay hydrated. Wait it out. If your doctor has you on antiviral medications to treat the flu, you are probably still contagious.

If you start to feel better, you should still stay home for a little while longer before returning to work. The CDC recommends that you stay home up to 24 hours after the symptoms go away. Especially if it’s your child that’s sick.

Final Thought

To be kind to friends, family, coworkers and even unwitting strangers, washing your hands often when you have the flu. Avoid touching your eyes, mouth, and nose, and disinfect surfaces that may be infected with the flu. Also, try to avoid close contact with anyone. Remember that germs can spread in the air up to 6 feet. away.

Try to limit contact with other people. You’re most contagious at the height of your symptoms in the first 3-4 days. But you are contagious throughout your illness.

Even when you start to feel better, stay home for at least 24 hours afterward. And make sure your fever is gone during that 24-hour period to avoid spreading it to others.

References:

https://www.webmd.com/cold-and-flu/how-long-flu-contagious
https://www.cdc.gov/flu/about/disease/spread.htm
https://www.healthline.com/health/cold-flu/contagious#when-to-stay-home
https://www.cdc.gov/flu/school/guidance.htm
https://www.cdc.gov/flu/keyfacts.htm

Fibromyalgia

How to Treat Stomatitis

Written By: Wyatt Redd
admin
stomatitis

Stomatitis is a medical term that basically means an inflamed mouth. There are several different types of somatitis and not all of them are well understood. Research has yet to find the actual cause of canker sores, for example, although there are many contributing factors, including stress, biting your cheek, irritation, chewing tobacco and gum disease, which could bring on a cankerk sore. In so many words, there are many contributing culprits, but no specific culprit to blame at this point.

Regardless of what’s causing your mouth pain, you probably want to do whatever you can to treat it. So, let’s talk about some of the most common causes of mouth inflammation and what you can do about them.

What Causes Stomatitis?

There are a number of different kinds of stomatitis. One of the most common kinds is a canker sore. Canker sores are a form of ulcer that develops in the mouth, usually in the lips and gums. Canker sores are often painful, especially when touched.

Cold sores, another kind of stomatitis, are also common. Cold sores are caused by a virus called herpes simplex that can be passed orally by kissing or sharing drinks with someone who has the virus. More than half of Americans ages 14 to 49 carry the virus. Furthermore, when the cold sores retreat, they can reappear in the future, because the virus itself doesn’t leave the body.

Cold sores usually develop as blisters around the lips or in the mouth. Usually, cold sores appear after an illness or frequently during periods of stress.

Vitamin deficiencies are also considered a potential trigger for cold sores, particular deficiencies of B-12. This vitamin deficiency can cause the tissue inside to swell, often painfully.

Sores in or around the mouth can make it difficult to eat or drink or even speak. Luckily, there are a number of things you can do to help.

How Can You Treat It?

Treatment for this condition depends on what, specifically, is causing the issue. For canker sores, there a cure, but sometimes gargling with antibacterial mouthwash can help remove bacteria from the area, which can prevent infections and help speed healing. You could see a dentist who can use a form of laser treatment to resolve symptoms. This works very quickly. Although, in most cases of canker sores, they go away by themselves within a few days, allowing you to avoid an expensive trip to the dentists.

You can reduce the severity of the pain by avoiding foods or drinks that aggravate the sores such as foods heavy in citric acid or spicy foods. It is recommended that you avoid chewing gum or using chewing tobacco.

Most cold sores also heal within a week, which means treatment is usually limited to using antibiotic ointment to help prevent infections.

In cases of stomatitis caused by autoimmune conditions, the treatment options are a bit wider. Most forms of treatment for autoimmune conditions rely on treating the inflammation of the tissue. And there are a number of different medications that doctors can prescribe to accomplish this.

The first is basic over-the-counter painkillers like aspirin and ibuprofen. These belong to a class of drugs called NSAIDs, or nonsteroidal anti-inflammatory drugs. They work to fight inflammation by blocking the body’s production of an inflammation producing enzyme.

In addition, doctors often prescribe corticosteroids. Corticosteroids are a hormone that your body naturally produces in response to inflammation. They signal that your body should shut off the inflammatory response. But your doctor can also prescribe synthetic forms of the hormone to help bolster your body’s ability to fight inflammation.

Finally, one of the most commonly prescribed drugs for autoimmune conditions is a type of drug called an immunosuppressant. Immunosuppressant drugs, used to stop your immune system from rejecting an implanted organ, work by reducing the activity of the immune system. This means that your cells won’t produce as many antibodies. The fewer antibodies there are to attack the tissue in the mouth, the less inflammation there will be.

These drugs do carry certain risks, however. Because they reduce the strength of the immune system, they leave you more vulnerable to infections. It’s best to weigh the risks and benefits with your doctor, as you would with any medication.

So, what do you think? Do you suffer from a sore mouth? Do you think it’s related to fibromyalgia? What do you do to treat the symptoms? Let us know in the comments.

Resources:

https://www.webmd.com/oral-health/guide/stomatitis-causes-treatment#1

https://www.kidney.org/atoz/content/immuno

https://www.webmd.com/oral-health/guide/canker-sores#2-5

https://www.webmd.com/oral-health/guide/stomatitis-causes-treatment#1

http://www.medicinenet.com/nonsteroidal_antiinflammatory_drugs/article.htm#what_nsaids_are_approved_in_the_united_states

 

 

Health

Nine Olive Leaf Extract Benefits

Written By: Arch
Arch

The olive tree is a tree that keeps on giving. We eat its fruit, process the oil, and use the leaves to make medicine. Olive is a proud member of the Mediterranean flora. It is widely consumed and held in high regard.

Olive is everywhere. Its antibacterial traits make it perfect for soaps and shampoos. Second, it is an inseparable part of Mediterranean cuisine. Also, from a medical perspective, olive oil is part of a healthy diet. People consume it to prevent various types of cancer, blood-related issues, infections, diseases, etc.

Thanks to modern science, we are now able to process olive leaves and derive the extract. This enhances its well-known healing capabilities. This article will look into olive leaf extract benefits and how it can improve our lives.

What Is Olive Leaf Extract?

Olive oil has long been used in traditional medicine in many Mediterranean countries. Even before that, Ancient Egyptians used its oils during mummification. Today’s chemistry allows us to extract oleuropein from the oil. This is the molecule that carries most of the healing properties in the plant.

You may get this extract in the form of pills, capsules, tinctures, creams, or tea. This depends on what condition you’re looking to treat. For example, the cream works best for skin treatment, the tea for disease prevention, and so on.

Oleuropein has antioxidant and anti-inflammatory properties and may improve the immune system. And that’s not all.

What are Olive Leaf Extract Benefits?

Olive leaf extract has been shown to help in the prevention and treatment of various diseases. What makes it so beneficial?

1. It Prevents Cancer

Oncologists and nutritionists recommend the Mediterranean plant for the prevention and treatment of cancer. The oleuropein in olive oil leaves is one of the main reasons. Researchers believe this is because of the antioxidant and anti-inflammatory power of the extract.

Antioxidants prevent cell weakness and may help the body to combat cancer in the early stages. The extract prevents inflammation that helps the tumor to grow. It may be useful in the prevention of breast, prostate, bladder and skin cancer.

2. Treats Inflammation and Arthritis

The anti-inflammatory properties of olive leaf extract are beneficial for physical and mental health. For one, those with arthritis might find relief in the extract. It may prove useful for different types of arthritis: gout, osteoarthritis, and rheumatoid arthritis. Since all these conditions are caused by inflammations (joints or connective tissue or both), the extract could help in soothing the swelling.

3. Protects the Nervous System

Oxidative stress and internal inflammations are the main causes of memory problems, strokes, and Alzheimer’s and Parkinson’s diseases. Olive leaf extract provides good prevention against these disorders and diseases. Thanks to its traits, the extract can greatly help the user’s cognitive functions and prevent mental decline.

4. Boosts Your Energy

Olive leaf extract contains oleanolic acid, which is a great energy booster. It increases metabolism and enhances thyroid functions which will make you feel refreshed. Instead of taking energy drinks or caffeine, you may find olive leaf extract to be equally useful.

5. Manages Diabetes

Diabetes is a chronic increase in blood sugar levels that weakens cells and accelerates their aging. There are two important things in controlling this disease. You have to lower blood glucose and limit the damage of frequent blood sugar increases.

Recent studies on animals have shown that oleuropein lowers blood sugar levels and protect the tissues from oxidative damage. These effects may prove useful in treating type 1 and 2 diabetes.

6. Strengthens Immune System

The abovementioned characteristics are immune system enhancers. By adding olive leaves or the extract to your daily diet, you’d be protecting your body from viruses, microbes, and other pathogens.

7. Lowers Blood Pressure and Decreases Cholesterol

Olive leaf extract can block calcium channels and thus widen blood vessels, making the blood flow smoother. It can lower the levels of LDL cholesterol, also known as bad cholesterol. High levels of LDL cholesterol are known to cause premature cell death and formation of cancerous tissue and other serious conditions.

8. Keeps Arteries Healthy

High blood pressure is not the only cause for concern. Your arterial health is also essential for cardiovascular functions. The extract lowers triglyceride levels and triglyceride is known to soften arteries, so it may decrease the risks of a heart attack.

The extract may also reduce the formation of plaque on arterial walls and blood clots in blood vessels.

9. Regulates Heart Rate

If your arteries are healthy, you regulate your blood pressure to normal levels and your heart will be significantly healthier. Toward this end, you may look to replace saturated fats with olive oil and turn to a Mediterranean diet. Doing so may decrease the risks of strokes and heart attacks by 80 percent. The Food and Drug Administration even allows labels on olive oil products that suggests lower risks of heart attacks if consumed.

Other than these nine benefits, olive leaf extract may also be good for:

  • Eczema
  • Helicobacter pylori
  • Migraine
  • Osteoporosis
  • Psoriasis
  • Stretch marks
  • Yeast infections – internal and external
  • Bone health

Side Effects and Verdict

If you take the extract as directed or suggested, you should not have to worry. Most people can consume it regularly. You shouldn’t go overboard, though. Higher doses may cause more harm than good.

In some instances, it is better not to use it. Or you may want to consult your healthcare provider before trying it. Those are:

  • If you have low blood pressure
  • If you use certain drugs that regulate diabetes
  • If you have a sensitive stomach
  • If you are pregnant or breastfeeding
  • If you underwent a recent surgical procedure

Even if you shouldn’t take the pure extract, olive oil can still bring you many benefits. You can apply it to the skin or use it orally.

As for the extract, the recommended dose is about 28 grams daily.

Today you may add it your diet, like the people of old. This gift from the Mediterranean has protected bodies and minds for centuries!

 

References:

https://olivewellnessinstitute.org/olive-leaf/olive-leaf-extract
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/food-and-nutrition/faq-20058439
https://www.betterhealth.vic.gov.au/health/healthyliving/olive-oil
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547
https://www.ncbi.nlm.nih.gov/pubmed/1484890
https://www.ncbi.nlm.nih.gov/pubmed/16400329
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625964
https://www.ncbi.nlm.nih.gov/pubmed/16638666

Health

What to Expect – How Long Do Symptoms Last During Menopause?

Written By: Arch
Arch

The transition to menopause begins with perimenopause. This period starts 8 to 10 years prior to menopause. The symptoms commonly known as menopause symptoms, actually start during perimenopause and carry over into menopause and postmenopause.

How long do symptoms last during menopause? Commonly, the symptoms last 4 to 5 years. However, some women might experience them for a shorter period of time, while the others might have them for well over 10 years.

Let’s take a closer look at how menopause can impact your life.

Menopause Symptoms

The most common menopause symptoms include hot flashes, cold flashes, mood swings, vaginal changes, insomnia, and changes in your bone structure. While unpleasant, the occurrence of these symptoms is quite normal. Your genetics, overall health, and lifestyle contribute to what symptoms you will experience during menopause.

Menopause symptoms are caused by sharp drops in estrogen levels and their intensity and frequency varies greatly from woman to woman. Usually, the symptoms tend to decrease in intensity and frequency as the years pass.

Some women experience very mild symptoms and transition into postmenopause easily. On the other hand, some women report their symptoms lasting well into their sixties and even seventies.

Hot Flashes

Hot flashes are the most common menopause symptom. The vast majority of women experience them and they most typically start at the onset of the perimenopause period. They can happen from a couple of times a month to several times a day. A flash can last from a few seconds to a few minutes.

A study published in 2012 concluded that hot flashes last around 10 years on average, which is considerably longer than the widely accepted time frame of 4 to 5 years. A study published the same year found that African American women and overweight women of any ethnicity tend to experience hot flashes for a longer period of time than other women.

To manage hot flashes, you might want to avoid spicy food, smoking, and alcohol. Consider dressing in layers and have a small fan at home and at work. Having a personal bedside fan is also a good idea. Breathe slowly and deeply when a hot flash occurs, and remove a layer of clothing.

Cold Flashes

Cold flashes typically happen after hot flashes, when your body starts to cool down. You might experience cold feet, shivers, and chills. Since they’re caused by hot flashes, they tend to occur with the same frequency. They typically last as long as the hot flashes.

When you experience a cold flash, you should put on a layer of clothes. You might also want to close the window or raise the temperature on your AC a couple of degrees.

Emotional Changes

Along with hot flashes, emotional changes are the most common symptoms of menopause. These might include depression, irritability, anxiety, and mood swings.

Emotional changes start during the perimenopause period, when the levels of estrogen and other hormones start to fluctuate. Their duration and intensity largely depend on the woman’s level of physical activity and her overall health.

A regular exercise routine can help greatly reduce the frequency and severity of mood swings during menopause. The best options include tai chi and yoga. You might also want to give meditation a chance and try reducing stress. Also, consider avoiding large meals and afternoon naps.

Lifestyle changes usually make a considerable difference. If they’re not sufficient, cognitive behavioral therapy, antidepressants, and HRT (hormone replacement therapy) can help.

Vaginal Dryness and Sex Life Changes

Many women experience vaginal changes during menopause. Vaginal dryness, a low libido, discomfort during sex, and an urgent need to urinate might signal you’re suffering from GSM (genitourinary syndrome of menopause).

You can manage vaginal dryness with OTC lubricants and vaginal moisturizers. Use the former during sex and the latter every few days. If they don’t help, your doctor might prescribe medication.

Night Sweats

Many women start experiencing night sweats during the perimenopause period. These symptoms are tied to the occurrence of hot flashes during the night. Night sweats can wake you up and make you feel extra tired in the morning.

Their intensity and frequency tend to match the hot flashes. To make night sweats more bearable, sleep in a dark, cool room. Decreasing the levels of stress and adopting healthy lifestyle habits can significantly lessen this problem.

Insomnia

Insomnia is closely tied with emotional changes and hot flashes. The severity and frequency of sleep problems differs from woman to woman. Treat hot flashes and introduce some healthier habits in order to regulate your sleep patterns.

Weaker Bones

Due to the lower levels of estrogen in their bodies, some women develop osteoporosis during menopause. Their bones become weaker and more fragile. Luckily, there are a number of things you can do to fight off osteoporosis.

A regular exercise regimen and a healthy diet rich in veggies, fruits, and other sources of calcium are essential in keeping your bones strong. Vitamin D supplements can help a great deal, and you can also decrease alcohol consumption and stop smoking.

When to See the Doctor

In addition to the symptoms discussed above, a number of women experience unpleasant changes during perimenopause. These can include breast tenderness, dry skin, heavy PMS, a dry mouth or eyes, lighter periods, or heavier periods. Occasionally, women also gain weight, develop joint and muscle aches, experience headaches and memory issues, and so on.

Many of these additional symptoms can be treated. And if you think you might be developing osteoporosis, heart disease, or a urinary infection, you should speak to a doctor about your options.

Cervical cancer and PCOS (polycystic ovary syndrome) can cause symptoms that might easily be mistaken for menopause symptoms. For instance, these conditions lead to excessively heavy or irregular periods, periods with blood clots, bleeding and spotting after menstruation or sex. If you notice any of these, go see your doctor.

What’s the Takeaway?

How long do symptoms last during menopause? Typically, they recede after five years, though in some cases they might last over a decade. Your lifestyle and body weight have some impact on this, and changing your habits can ease menopause a great deal.

Meta Description:

How long do symptoms last during menopause? What exactly can you expect? Read on to learn all about menopause symptoms, how to alleviate them, and when to call your doctor.

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085137/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539866/
https://www.issm.info/sexual-health-qa/what-is-genitourinary-syndrome-of-menopause-sgm/
https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439
https://www.mayoclinic.org/diseases-conditions/cervical-cancer/symptoms-causes/syc-20352501

Health

The Benefits of Spirulina Explained

Written By: Arch
Arch

Spirulina is a species of blue-green algae that can be found in both fresh and saltwater. It has plant-like pigments which make it photosynthetic. This characteristic is why people mistook it for a plant in the past!

Centuries ago, the Aztecs found out about its health benefits. Ever since then, it has been a highly-rated supplement in everyday diet. Today more than ever we’ve become a lot more knowledgeable about these protein-rich algae. These days you can usually find spirulina in the form of powder, tablet, and pills. It has a strong bluish-green texture, so it is often a color additive in candy and various foods and drinks.

Medical experts consider spirulina to be an effective supplement. It has shown effectiveness in treating metabolic issues, diabetes, weight loss, and more. This article will look into the benefits of spirulina and why you should consider using it in your everyday diet.

What Does It Contain?

Spirulina has high nutritional values. Because of this, people often refer to it as a superfood. It is full of antioxidants and has anti-inflammatory and cholesterol-lowering effects.

One tablespoon (7g) of spirulina powder contains:

  • 20 calories
  • 4g of proteins
  • 67g of carbohydrate
  • 54g of fat
  • 8mg of calcium
  • 14mg of magnesium
  • 9mg of phosphorus
  • 95mg of potassium
  • 73mg of sodium
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)

These substances are beneficial in treating not only physical conditions. Some experts say spirulina may help with emotional and mental disorders too.

What are the Benefits of Spirulina?

There are around 2000 scientific studies on the health benefits of spirulina. Different industries use spirulina’s enormous potential and people consume it to treat various conditions. Why is it so good? Here are some traits:

Reduces Cholesterol

Fat structures in your body can oxidize, which produces free radicals and creates oxidative stress. The oxidization of LDL cholesterol (known as bad cholesterol) leads to artery and heart disease. Researchers found out that the antioxidant traits of this algae may lower this LDL cholesterol.

Reduces Blood Pressure

Unregulated high blood pressure can cause a lot of trouble. It is the main cause of serious heart conditions, kidney disease, strokes, and heart attacks. After consuming spirulina, your body produces nitric oxide, which regulates and relaxes your blood vessels. This reduces blood pressure and prevents possible complications.

Managing Diabetes

High fasting blood sugar is a big problem for people with both type 1 and type 2 diabetes. Spirulina shows some promises in lowering the levels of blood sugar and also increasing insulin sensitivity. Both of these traits are essential to controlling and managing diabetes and reducing the risk of diabetes-related complications.

Cancer Prevention

The same oxidative damage that causes high cholesterol levels also damages your DNA and cells. These unhealthy cells are one of the causes of cancer. The antioxidant and anti-inflammatory properties of spirulina make your cells stronger and more resistant.

Improving Gut Health and Weight Loss

Because of its soft structure and fiber content, spirulina may preserve the healthy gut bacteria vis-a-vis the bad bacteria. This results in balanced gut flora which improves your digestive health.

Since it has high nutrient and low caloric values, you may add it to your weight loss diet. You can keep your nutrition intact while losing weight.

Containing Muscle Strength

Sports nutritionists often recommend spirulina because of its antioxidative properties. Excessive exercise may cause oxidative damage and inflammation. Spirulina’s counter properties may help athletes to prevent muscle fatigue.

If you consume spirulina while physically exerting yourself, you may notice that you have higher endurance. You may tire slower and have more strength.

Allergy Prevention

Some common allergy symptoms are a runny nose, sneezing, itching, tears in the eyes, etc. This happens if you are allergic to pollen, dust, or some other environmental particles. Studies have shown that spirulina may prevent these allergic reactions and the symptoms that come with them.

Mental Health Improvement

Recent studies have linked consuming spirulina to mental health. This alga contains tryptophan, which is an amino acid that stimulates serotonin production. Serotonin is the neurotransmitter widely regarded as responsible for feeling happy and good in general. So, spirulina may be effective at treating depression and anxiety by maintaining a good amount of serotonin in your brain.

Detoxing Metals

Heavy metal pollution is a major environmental problem. There are parts of the world that suffer from polluted water and food caused by high levels of arsenic, lead, mercury, and other heavy metals. These metals remain in the body and increase the risks of serious diseases. Spirulina’s detoxing properties may help with clearing your body of these metals.

Helps with Yeast Infections

The modern lifestyle of eating high sugar contents and unnatural ingredients and other factors has resulted in higher incidences of yeast infection. Candida and similar fungi have become resistant and hard to get rid of. Fortunately, spirulina has antifungal and antimicrobial properties. It may help with the prevention and treatment of yeast infection.

Protects the Neurons

Spirulina contains a pigment-protein c-phycocyanin. This pigment is responsible for the bluish-green color of the algae, but that is not its only purpose. It is also responsible for the protection and revitalization of neurons. This can be beneficial in preserving memory and focus, as well as preventing neurodegenerative diseases.

Can Spirulina Be Dangerous?

Usually, spirulina is completely safe, although there are things that you should look out for. If you don’t buy it from reputable drugstores or distributors, there might be risks involved. Heavy metals, bacteria, and other harmful substances can contaminate it. This can cause food poisoning, liver damage, nausea, and sometimes it can even be fatal.

Also, if you have an autoimmune disease, spirulina may worsen its symptoms, so you should consult your healthcare provider before taking. Some people who are allergic to seafood and vegetables may also be allergic to spirulina. So, before you introduce this superfood to your regular diet, make sure to consult a doctor.

Should We Use It?

Yes, definitely. It’s antioxidant, anti-inflammatory and neuro-preserving characteristics can benefit your health. Your brain may perform better, and the vitamins and nutritional values should keep you fresh, energetic, and fit.

There is a reason why people call it a superfood. Scientists are finding out something new every day about this miracle from the sea. In the future, new revelations may make spirulina even more useful all around, so it wouldn’t be bad to have some lying around.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/12639401
https://www.ncbi.nlm.nih.gov/pubmed/16615668
https://ndb.nal.usda.gov/ndb/foods/show/3340

How Do You Get Candida? The Most Common Causes

Written By: Arch
Arch

Candida is a regular inhabitant of the human digestive tract. It doesn’t have symptoms if it’s present in a normal amount, but the trouble starts when there’s too much of it. That’s when the infection takes hold on your skin, in your guts, in your mouth, or in the genital region.

How do you get candida? In a nutshell, everything that can seriously compromise your immune system or cause a skin inflammation can be considered a potential cause of candida. Let’s take a closer look at some of the most common causes.

Stress

As with many other health issues, stress is one of the primary causes of candida infections. It can trigger the infection through the increased release of the cortisol hormone. High levels of cortisol impede the immune system and raise blood sugar levels.

This allows candida yeast to consume the extra sugar, overpower your weakened immune system and expand its presence in your small intestine enough to cause an infection.

Tight Clothes and Underwear

If you wear tight underwear or jeans that don’t leave your skin with enough room to breathe, you’re at a higher risk of contracting genital candida because of the heat and moisture buildup.

It’s important to pick more comfortable clothing. You should also change out of your swimsuit or gym clothes as soon as you can to minimize the chances of an infection.

Improper Hygiene

Tying into the previous point, improper hygiene can increase your chances of contracting mucocutaneous candidiasis or skin candida.

If you don’t shower regularly and don’t change your underwear every day, you’re putting yourself at risk. If you notice a red rash in the genital area, you should get tested for candida. Sometimes, blister-like lesions might also appear in the infected area.

Mercury in Dental Fillings

Silver amalgam fillings are dangerous for your health because they have a high mercury content – over 50%. Mercury is slowly released into your system with every bite of food you eat and every time you brush your teeth.

Mercury is a neurotoxin and can cause memory loss, brain fog, and fatigue. It can also significantly weaken your immune system over time, allowing candida to spread and grow through your digestive tract. There is no safe level of mercury, so if you can afford it, have all your silver fillings replaced.

Douches

Some bathing products can offset the balance of skin acidity in your genital region. This, in turn, may kill the helpful bacteria in the region and trigger an infection.

To maintain a healthy level of acidity in the private regions, go for a more PH neutral douche or soap. Bathe regularly and change your undergarments each time you bathe or shower.

Exposure to Chemicals

Prolonged or continuous exposure to certain chemicals can help the development of candida. Two of the most common chemicals that can cause candida infestations are chlorine and fluoride.

They are commonly used to disinfect the water you drink. However, they can also kill a lot of good bacteria that inhabit your digestive system, creating the right circumstances for candida overgrowth. To neutralize the effects of these chemicals, you might want to buy water filters and change your bathing and laundry products.

People who are constantly exposed to toxic chemicals can deplete their immune systems easily and fall prey to a candida infestation. Painters, industrial workers, hair stylists, and dry cleaners are particularly vulnerable.

Diaper Rash

Babies have delicate immune systems and are more susceptible to all forms of infections, including candida. The most common way for it to happen is through a diaper rash. Once the rash develops, it is easy for candida to infest the irritated skin. To prevent this, change your baby’s diapers frequently.

Dentures

Aside from mercury fillings, dentures can also cause the development of candida in your mouth. If you also happen to have diabetes, your chances of contracting candida are much higher.

It’s important to wash your dentures thoroughly every night and brush your teeth regularly. Also, it is advised to use the tongue scraper. Use dental floss on teeth that are not covered by the dentures.

Antibiotics

Even though they might save your life, antibiotics have a number of inconvenient side effects. One of them is that they kill a large number of good bacteria along with the harmful ones, leaving your digestive system vulnerable to candida infestations.

Healthy bacteria help your digestive system work properly, and they keep your entire immune system strong. A significant reduction in their numbers can have a serious impact on your health.

To minimize the chances of contracting candida after a course of antibiotics, you should take quality probiotics with and after the antibiotics. This way, you’ll promote the growth of the healthy bacteria in your gut.

Another way to protect yourself is to buy grass-fed animal products. The majority of cattle herds in the US are fed antibiotics in order to maximize profit, but you can shop around for alternatives.

Sugar-Rich Diet

Candida needs sugar to survive and thrive. Therefore, natural sugars like sucrose, fructose, and glucose help it grow.

Processed sugars and all other foods that turn into sugar also influence candida growth. That means that fruits, flour, candy, chocolate, and carbonated drinks all put you at risk.

If you have a compromised immune system or suffer from digestive problems, yeast infections, or brain fog, you should immediately cut down on your sugar intake.

Hormones

A change in hormone levels can leave women more vulnerable to candida. Pregnant women and those who are breastfeeding or receiving hormone replacement therapy (HRT) run a higher risk of contracting the infection. Women using birth control pills are also at risk of contracting candida. These pills contain high levels of estrogen which promotes the growth of yeast.

How Do You Get Candida – An Overview

Contracting a candida infestation is usually not a big issue, though it can cause serious damage if left unchecked. Infections commonly happen in the gut, mouth, and in the genital region. The most common culprits include stress, antibiotics, a sugar-rich diet, uncontrolled diabetes, poor hygiene, and changes in hormone levels.

 

References:

https://news.umich.edu/vaginal-yeast-infections-more-common-when-using-contraceptives-or-spermicides-or-participating-in-receptive-oral-sex/
https://www.mayoclinic.org/diseases-conditions/yeast-infection/symptoms-causes/syc-20378999
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3163673/
https://www.healthline.com/nutrition/candida-symptoms-treatment
https://www.thecandidadiet.com/causes-of-candida/#4_The_Contraceptive_Pill
https://www.healthline.com/health/vaginal-yeast-infection
https://www.medicalnewstoday.com/articles/322722.php
https://www.webmd.com/women/guide/yeast-infections-common-causes#1-7

Health

All You Need to Know – How Long Does Rabies Vaccine Last

Written By: Arch
Arch

Rabies is a viral infection caused by lyssaviruses. It is specific to mammals and is most commonly spread through bites from wild animals.

This disease causes brain inflammation. Symptoms include uncontrolled excitement, violent movements, confusion, a fear of water, loss of consciousness, and the inability to move certain body parts. The incubation period typically lasts between 1 and 3 months, but it can be much shorter or much longer than that.

When this disease develops, it is almost always lethal. Taking a rabies vaccine is the only way to prevent this.

So, how long does rabies vaccine last? The protection lasts between 10 and 20 years, but it’s crucial to get re-vaccinated in case you get bitten. Here are some of the most important facts about this vaccination.

Who Should Get the Vaccine

Generally, the rabies vaccine is administered as needed. When a person gets bitten by a wild animal, or suspects that a bite might have occurred, the vaccine needs to be taken immediately.

People who are at a heightened risk of contracting the disease receive the vaccine as a preventive measure. There are several groups of people who should receive the vaccine even if they haven’t been bitten.

  • People who spend a lot of times near the virus or have contact with possibly rabid animals. This includes rabies laboratory workers, veterinarians, spelunkers, animal handlers, and rabies biologists.
  • People who travel to countries with known rabies issues. Also, travelers likely to come into contact with rabid animals, such as wildlife researchers.

Laboratory workers should periodically get tested for immunity, and booster doses should be administered as needed.

Note that this doesn’t replace post-bite vaccinations. Even if you recently received a preventive vaccine, you need to take it again after getting bitten.

Who Should Not Get the Vaccine

People with compromised health should wait for their immune system to recuperate before getting the preventive vaccine. If the condition is chronic and serious, it might be good to skip the vaccination altogether. You should inform your doctor before getting the vaccine if you have or have had any of the following:

  • HIV/AIDS
  • Cancer
  • Severe allergies
  • An allergic reaction to past rabies vaccines

People taking medications that might compromise their immune system should not get the rabies vaccine as a preventive measure.

However, if you’ve been bitten by a rabid animal, you will have to get the vaccine right away, regardless of any of the above mentioned conditions. This is the only way to prevent a lethal outcome.

Vaccination

Rabies vaccines are safe for adults and children alike. They are administered only through a deltoid injection. Those administered through a gluteus injection are not considered valid and should be repeated.

How long does rabies vaccine last? The answer to that question varies greatly from person to person. It largely depends on the person’s health status. People with compromised health will typically be protected for a shorter period of time.

The vaccine may provide some degree of protection for 10 to 20 years after the administration. However, everyone has to receive the vaccine after getting bitten by a wild animal.

Types of Rabies Vaccines

Three types of rabies vaccines are currently available in the United States – HDCV, PCECV, and Vero cell vaccines. All are considered equally safe and effective in preventing the onset of the disease.

HDCV (human diploid cell rabies vaccine) made its debut in 1967. Vaccines of this type are inactivated, meaning they contain killed rabies cells. They can’t cause rabies. Thus far, over 1.5 million people have received this vaccine.

The PCECV (purified chicken embryo cell vaccine) and purified Vero cell rabies vaccines are the newer versions. The different types of the vaccine can be used interchangeably.

Receiving the Vaccine before Exposure

The standard schedule is three vaccine doses over the period of 21 to 28 days. However, persons running a high risk of contracting the disease might need an additional booster dose 6 to 24 months after the standard three shots. Some people might even need regular booster doses every 6 to 24 months. Here’s what the standard pre-exposure schedule looks like:

  • The first shot is administered as appropriate.
  • The second dose is administered 7 days later.
  • The third dose is administered 21 to 28 after the first dose.

Receiving the Vaccine after Exposure

In case you’ve been bitten, you will have to get the rabies vaccine without delay. The exact procedure depends on whether you’ve been vaccinated in the past or not.

If you’ve been vaccinated, you will get two shots. You’ll get the first one on the same day and the second three days later. You won’t need to receive human rabies immunoglobulin (HRIG).

On the other hand, if you haven’t been vaccinated in the past, you will have to receive one dose of HRIG and four doses of the vaccine.

If you haven’t received a rabies vaccine before and you got bitten, this is the schedule you can expect:

  • Day 1: You get the dose of human rabies immunoglobulin and the first dose of rabies vaccine.
  • Day 3: You get the second dose of the vaccine.
  • Day 7: You get the third dose.
  • Day 14: You get the fourth dose.

It is crucial to receive all four doses of the vaccine within this time frame. Skipping the doses or quitting after the second or third one means putting yourself at significant risk.

Side Effects

The rabies vaccine causes mild and harmless side effects in some cases. A tiny percentage of patients might also experience serious or potentially life-threatening side effects.

It is worth noting that different brands of vaccines can cause different side effects. Consult your doctor to learn more.

Mild Side Effects

The first group of mild side effects includes swelling, redness, soreness, or itching at the injection site. These happen in 30 to 74% of cases.

Nausea, muscle aches, abdominal pain, dizziness, and headaches form another group of mild side effects. These occur in 5 to 40% of cases.

Moderate Side Effects

Hives, fever, and joint pains affect around 6% of patients.

Serious Side Effects

Serious side effects are extremely rare. Severe allergic reactions happen once or twice in a million patients.

The Main Points

Getting bitten by a rabid animal is no walk in the park, and vaccination is the only way to prevent the being affected by this deadly disease. People belonging to at-risk groups should get the vaccine regularly as long as they’re exposed.

 

References:

https://www.vaccines.gov/diseases/rabies/index.html
https://www.vaccines.gov/basics/safety/side_effects/index.html
https://www.cdc.gov/vaccines/hcp/vis/vis-statements/rabies.html
https://www.cdc.gov/vaccines/vpd/rabies/index.html

Health

The Big 12 – Best Gut Cleansing Foods

Written By: Arch
Arch

An unhealthy diet that is rich in processed sugars and saturated fats can easily cause the intestines to clog. Stress and inflammation can greatly contribute to the severity of the problem.

Before going to a doctor, you might want to try to solve the problem the natural way. Choose foods that are rich in vitamins, fibers, omega-3 fatty acids, and minerals. Here’s a list of the best gut cleansing foods.

Water

Your gut, like the rest of your body, needs to be hydrated to stay healthy. When it’s dehydrated, you might experience constipation, which can contribute to increased levels of toxins in your colon.

It is important to drink plenty of water during the day. Ideally, you should drink at least half of your body weight in ounces each day. For example, if you weigh 150lbs, you should consume 75-150 ounces of water. Optionally, you can add a small pinch of sea salt to boost water’s natural cleansing effects.

Chia Seeds

Chia seeds are beneficial to your entire body, especially to your gut. They contain omega-3 fatty acids that promote better digestion. Moreover, they have strong anti-inflammatory properties and are recommended to persons suffering from constipation, slow digestion, and other digestive problems.

You can mix the seeds with water. They will plump up and turn into a jelly-like mass after a few minutes in water. You can also add chia seeds to your yogurt, porridge, after-training smoothies, salads, and oatmeal.

Lemon

If you can stand its acidic flavor, lemon might be one of your strongest allies when you need to clean your gut. It is rich in water-soluble vitamin C, which means that it combats the free radicals in your body.

Lemon belongs to the anionic class of foods, meaning it stimulates the production of saliva and stomach acid. Also, it stimulates your liver’s bile production, and so helps your gut move food faster and more efficiently.

It is recommended to drink squeezed lemon juice without sugar. Eating a lemon straight up may damage your teeth enamel.

Cayenne Pepper

Aside from adding heat to a meal, cayenne pepper can also help clean your gut. It has a strong impact on mucus and helps reduce its buildup in your stomach and intestines. This makes it great at fighting off indigestion.

The famous Master Cleanse detox includes cayenne pepper on its stringent list of allowed foods. You can add a bit of cayenne pepper to your meals to boost digestion and clean your gut. However, you should use it in moderation.

Garlic

Though infamous for its effect on your breath, garlic is among the best foods when you need to clean your gut. It is great at killing gut parasites along with their eggs.

A growing body of research proves that garlic may also be beneficial in combating and preventing digestive cancers, such as liver, gastric, and colon cancer. So, when you need to cleanse your gut next time, make sure to add some garlic to your meal.

Prebiotics

The human gut contains around 100 trillion microorganisms and they all play a role in the digestive process. They also protect against infections and help in nutrient absorption.

To keep them alive and healthy, you should eat foods that are rich in prebiotics – the indigestible fibers these microorganisms feed on. You can try adding onion, leeks, almonds, sweet potatoes, bananas, and yams to your diet. Garlic is rich in prebiotics too.

Probiotics

Along with prebiotics, you should also have a healthy intake of probiotics if you want your gut to function properly. Probiotics help keep the beneficial bacteria in your gut at a proper level.

You can consume sauerkraut, kefir, yogurt, and kimchi for the probiotic effects. But if you opt for a probiotic supplement, make sure to consult your doctor before you start. You’ll also want to switch the brand from time to time to introduce various strains of bacteria to your gut.

Spinach

Popeye’s favorite vegetable is among the best gut cleansing foods out there. It is rich in fat-soluble chlorophyll, which has multiple beneficial effects on your gut.

The most prominent benefits of spinach include the decreased production of unwanted bacteria, a reduction of mucus along the digestive tract, and faster digestion. Also, it will boost the health of your liver.

You can eat it raw or cooked, depending on your preference. If you have a sensitive digestive tract, you might want to cook spinach before you eat it.

Kale

Like spinach, kale is a dark leafy green veggie. This means that it’s rich in antioxidants, minerals, and vitamins. It has countless health benefits, with the regulation of digestive functions being one of the biggest.

If you decide to eat kale raw, you can mix it with olive oil, avocado, or nut butters. But you can also steam it lightly without ruining the nutritional value.

Psyllium Husk

Psyllium husk is a super-strong seed that provides numerous health benefits, and gut cleansing is one of them. Similar to chia, psyllium husk seeds plump up when submerged in water, so make sure to drink plenty of water if you opt for this super seed.

Because it is very strong, start out with a small dose and see how your body reacts. If you’re on a high-fiber and low-carb diet, you can use psyllium husks as bread flour.

Avocado

It is no wonder that nutritionists consider avocado a super-food. This fantastic fruit is rich in omega-3 fatty acids that act as a digestive tract lubricant. Avocado is high in potassium and magnesium, nutrients great at combating constipation.

Besides boosting the digestive process, avocado can help you lose weight. Thanks to its high levels of oleic acid, this super-fruit can help speed up your metabolism. Give avocado a chance next time you need to cleanse your gut or start a diet.

Beans and Lentils

Lentils, beans, and legumes are great at cleaning the gut. They are very rich in antioxidants and phytonutrients which help promote healthy digestive processes. They also have strong anti-inflammatory properties.

Beans and legumes are high in B vitamins, calcium, potassium, zinc, and iron. You can use them as a major source of proteins if you’re on a vegan diet. Including these foods in your diet can help you normalize your bowel movements, detox your body, and boost your immune system.

Change Your Diet Today

When your digestive system clogs up, healthy foods should be your first line of defense. While not complete, this list can give you a pretty good idea where to start your search for the best gut cleansing foods. But if the improved diet doesn’t help, do not hesitate to call your doctor.

 

References:

https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.10111
https://onlinelibrary.wiley.com/doi/abs/10.1002/ijc.2910320102
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/garlic-fact-sheet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4366009

Fibromyalgia

Addison’s Disease and Hyperpigmentation

Written By: Wyatt Redd
hyperpigmentation

Image: Shutterstock/ Transurfer

Addison’s disease, is a condition of the adrenal glands that occurs when they do not produce enough of the hormones cortisol and aldosterone. It is considered an autoimmune disorder that occurs when the body’s immune system attacks your own organs or tissues, but it is not generally life threatening, although a related form of  Addison’s disease called Addisonian Crisis can be.

Hyperpigmentation, which is a darkening of the skin, generally seen as normal aging or liver spots, is a symptom of Addison’s disease, so the two conditions are tied together.

What Is Addison’s Disease?

As mentioned, Addison’s disease is an autoimmune disease caused by the body’s immune system attacking your own tissue. But unlike other autoimmune diseases, like Lupus, which attack the skin, Addison’s disease attacks the adrenal glands. These adrenal glands, which sit atop your kidneys, play an important role in regulating your hormone system. And when you have Addison’s, the adrenal glands stop functioning properly and don’t produce a hormone called cortisol.

Cortisol is a stress hormone, helping the body process the effects of stress. Cortisol helps process proteins, fats, and carbohydrates. And it helps your body regulate inflammation. Finally, stress hormones help your kidneys regulate the amount of fluids and salts in your body.

But because Addison’s interferes with the production of stress hormones, it can lead to symptoms like:

  • Fatigue
  • Decreased appetite.
  • Low blood Pressure
  • Salt Craving
  • Nausea
  • Pain in the abdomen.
  • Muscle and joint pain.
  • Depression.
  • Hyperpigmentation.

Addisonian Crisis

Addison’s often develops slowly and it’s often years before the symptoms become truly noticeable. And while the gradual form of the condition reveals itself long before anything life-threatening develops, people can have a sudden onset of the condition with a experience called an Addisonian crisis. This situation can occur after something like a car accident if your body suddenly stops all production of adrenaline or cortisol.

An Addisonian Crisis requires immediate medical treatment, usually in the form of cortisol injections. In contrast, people with standard Addison’s disease often notice something is wrong by the early onset of hyperpigmentation.

Addison’s Disease And Hyperpigmentation

Addison’s can lead to the skin darkening spontaneously. This condition is caused by the disease stimulating the pigment producing cells in the skin. These cells then begin producing more of a compound called melanin, which is the same compound that causes your skin to tan when in the sun, that causes the skin to develop dark patches.

The patches usually occur on the areas of the body that are most frequently exposed to the sun like the elbows, forearms, hands and face. But they can also affect the gums, which results in noticeably dark skin around the teeth. And it can develop inside the nail beds or vaginal lips.

Hyperpigmentation is often one of the first signs that someone is suffering from Addison’s disease. And it’s usually one of the first things a doctor will look for when trying to make a diagnosis of Addison’s.

How Can You Treat It

To diagnosis Addison’s, doctors look for signs like skin-darkening, a lower level of body hair caused by a lack of androgen hormones, and evidence of skin conditions like dryness.

There are a few different things that doctors do to treat the condition. The first step is replacement hormone therapy to make up for the fact that your adrenal glands aren’t producing the right amounts of cortisol. Usually, this treatment simply involves regular injections of these hormones.

In addition, many forms of treatment aim to limit the inflammation that is common with any autoimmune condition. Corticosteroids are a type of hormone that your body produces naturally in response to inflammation. But doctors can also prescribe synthetic forms of corticosteroid to help your body’s natural response.

But doctors often prescribe basic, over-the-counter NSAIDs, or non-steroidal anti-inflammatory drugs, like aspirin and ibuprofen. These drugs help treat inflammation by blocking the production of a specific enzyme that leads to inflammation.

Finally, doctors can prescribe an immunosuppressant drug. Immunosuppressants work by weakening the activity of the immune system. This means that the immune system produces fewer of the antibodies that attack your tissue and cause inflammation.

The good news is that Addison’s is very treatable. And with regular treatment, hyperpigmentation usually goes away within a few months. So, let us know. Do you have Addison’s? Did you experience changes in your skin? What did you do to treat it? Let us know in the comments.

Resources:

https://my.clevelandclinic.org/health/diseases/15095-addisons-disease

https://www.psychologytoday.com/us/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1

https://www.healthline.com/health/immunosuppressant-drugs

http://www.medicinenet.com/corticosteroids-oral/article.htm

https://www.aocd.org/page/Hyperpigmentation

https://www.ncbi.nlm.nih.gov/books/NBK441933/

https://my.clevelandclinic.org/health/diseases/15095-addisons-disease

https://www.ncbi.nlm.nih.gov/books/NBK441933/

Addison’s Disease

 

Fibromyalgia

How do I Find Pain Management Near me?

Written By: Wyatt Redd
pain management near me

Image: Shutterstock/ Tashatuvango

If you are living with chronic pain from a condition such as fibromyalgia, you should certainly be asking yourself how to find good pain management.

Fibromyalgia causes chronic pain that’s often so severe it affects your quality of life. So finding a way to manage your pain is a vital part of living with this condition.

The options for pain management often reflect your lifestyle and your own personal choices. Some people with chronic pain choose acupuncture, yoga, relaxation, meditation or pharmaceutical interventions to offer relief.  This article reviews the more standardized medical responses to chronic pain — finding a doctor or pain clinic run by credentialed physicians.

How Do I Find Pain Management Near Me?

Your family doctor is a good place to start when seeking an approach to deal with chronic pain. You should always work closely with your doctor when it comes to managing the symptoms of fibromyalgia, including pain. But if you feel that you need more specialized treatment, you can often ask your doctor for a referral to a pain management doctor. Doctors use many different criteria in choosing a specialist to refer patients to, so make sure you talk to your doctor to see what reasons are applied to the choices of specialists chosen for you.

In addition, ask your friends and family members if they know of a good pain clinic. They may be able to refer you to a clinic that they have visited themselves and give you a review of what their experience was like.

Next, search the internet for a pain clinic. Many clinics have patient reviews that will give you an idea of whether the clinic is worth your time.

Finally, if you’re in the US, the federal government has a great tool called “physician compare” on the Medicaid website. You can enter your location and it will list doctors in your area. In contrast, you can also use the same site to search doctors by specialization, including chronic pain management. The site will tell you whether or not the doctor accepts Medicaid.

You should be careful to only visit reputable clinics. Fraudulent pain management clinics do exist. Some doctors prescribe unnecessary treatments so that they can bill Medicaid for the procedures. And some clinics are known as “pill mills.” These clinics hand out opioid prescriptions with little oversight in order to make money off of people who are addicted to prescription medications.

Carefully screen any clinic before you go and make sure that they are legitimate and have success treating pain of the type you may be experiencing.

Why Should You Visit A Pain Clinic?

Most people begin by getting a diagnosis from their family doctor or a general practitioner.

But medicine is a field that is extremely expansive field. New medical treatments and therapies are created every day. That’s why it helps to find a doctors who specializes in treating the type of condition you might have. That allows gives them a better chance of keeping up with changes in treatment options.

Treating Fibromyalgia

Pain clinics can offer the most current treatments for fibromyalgia. For instance, they can prescribe SSRIs. These drugs work by raising the levels of serotonin in the blood, which can help manage your pain. And they are some of the most commonly prescribed treatments for fibromyalgia.

And although there are many issues surrounding the prescription of opioids, many patients rely on them to manage their chronic pain. Doctors at pain clinics can help you manage your opioid prescriptions and use them safely.

Finally, many pain clinics can help you with alternative treatments like massage and physical therapy, which have been shown to help manage the pain of fibromyalgia.

So, what do you think? Have you visited a pain clinic to manage your fibromyalgia? What was your experience like? Let us know in the comments.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1466676/

https://www.medicare.gov/physiciancompare/

https://www.justice.gov/usao-sdal/pr/pain-management-doctor-arrested-health-care-fraud-cases

https://www.cbsnews.com/news/whats-a-pill-mill/

https://www.healthpoint.co.nz/gps-accident-urgent-medical-care/what-is-a-gp-general-practitioner/

https://www.kaptest.com/study/mcat/

https://www.webmd.com/fibromyalgia/features/alternative-treatments-for-fibromyalgia#1

Facts and Figures about Cereal – Is Granola Good for You?

Written By: Arch
Arch

Granola has been hailed far and wide for the nutritional benefits. Nevertheless, you might still ask the question – is granola good for you?

The quick answer is yes, granola can deliver a nutritious punch of fiber, healthy fats, and protein. But choosing just the right granola is easier said than done. You need to be a super-conscious shopper and take a close look at the ingredients if you want to determine the healthiest option.

The following sections give you all the necessary facts about granola and its nutritional benefits.

Granola – What Is It?

Granola is a common breakfast cereal, and it’s well-loved by people who are always on the go. It’s made of rolled oats with the addition of honey and nuts. Puffed rice may be included too. The mixture is baked crispy and people often eat it with yogurt and other dairy products, be they plant-based or animal-based.

You can boost granola’s nutritional value by adding more fruit or other cereals. This cereal is also available in the form of a bar. There is no standardized granola recipe, so the actual ingredients vary from one brand to the other.

In general, granola is rich in dietary fiber and minerals like magnesium, phosphorus, zinc, potassium, etc. It is also a good source of vitamins E and C, thiamin, and niacin.

Why Is Granola Good for You?

High nutritional value and the abundance of dietary fiber allow granola to boost your overall health and help with certain chronic conditions. Here are some of the benefits:

Optimal Cholesterol Levels

Granola contains soluble fiber, which reduces the level of LDL cholesterol in the blood, and it boosts the level of healthy HDL cholesterol. This optimizes your blood pressure and relieves strain from the cardiovascular system. It lowers your chances of developing arterial plaque.

To get the most beneficial results, you need to make sure granola doesn’t have any hydrogenated oils. It’s best to go for a mix that contains walnuts or almonds because they are rich in omega-3.

Better Digestion

The dietary fiber in granola regulates bowel movement and promotes peristaltic motion. In other words, it helps the muscles move food along the intestinal system and stimulates the production of digestive juices.

As we mentioned before, granola is rich in soluble fiber, which also helps with constipation symptoms.

Anemia Prevention

Anemia is among the most common metabolic conditions, affecting millions of people around the world. It comes from iron deficiency and causes cognitive problems, fatigue, headaches, and even depression.

There is 2.95 mg of iron per 100g of granola, making it an excellent food for those who battle anemia. Some granola brands even feature a formula that’s specially designed to boost iron levels.

Energy Boost

Outdoorsy people use granola in their diet for a good reason. This cereal is full of manganese, an important mineral that provides a punch of energy when you most need it.

This mineral also promotes metabolic activity, plus it’s great for kidney and liver functions. And when the metabolic processes are in check, your body produces energy more efficiently.

Better Cognition

Granola has low levels of sodium, but it’s rich in potassium. As such, it helps with vasodilation, lowers the blood pressure, and boosts oxygenation.

More blood and oxygen in your system allow your brain to heighten its cognitive functions. It also speeds up the neural response and helps with neural pathway formation.

Weight Loss

This cereal is very filling, yet light enough that you won’t feel weighed down. Granola fibers are good at absorbing water and bulking up the food, which is one of the reasons why you feel full after eating it. It also reduces the amount of ghrelin, the hormone that induces hunger, to prevent you from overeating.

Cancer Prevention

Thorough medical studies are yet to confirm whether granola can really help prevent cancer. However, the cereal does contain more than a few antioxidants that help the immune system and invigorate white blood cells.

For example, the compounds that provide powerful antioxidant properties are manganese and vitamin C. They target cancer-inducing free radicals and prevent them from changing your DNA structure.

How to Choose the Right Granola

Granola has many benefits indeed, but not all brands are the same. There is no standardized recipe, so you need to pay close attention to the labels and be mindful of the servings.

Check out some of our top tips:

  • Granola might be loaded with corn syrup, which is high in fructose. Many sugars have deceptively healthy names like oat syrup solids, brown rice syrup, or cane juice. The rule of thumb is to aim for less than 8 grams per serving.
  • You shouldn’t eat a whole bowl of granola. Take smaller servings of about a third of a cup and add other healthy foods like oatmeal or Greek yogurt.
  • Be mindful of the calories. Even if the granola you chose is extremely healthy, it can still contain up to 400 calories per half a cup. This is yet another reason to keep the portions small.
  • Granola brands that contain hydrogenated oils and palm oil are bad for your health. They contain a lot of saturated fats that affect the cardiovascular system. Go for granola with extra-virgin olive oil or organic coconut oil instead.
  • Watch out for the fat. In most cases, granola is rich in omega-3 and unsaturated fats, but there is no reason to go overboard with them either. A good rule of thumb is to choose an option with no more than 3 grams of fat per quarter of a cup.
  • Granola may contain a few fillers you should be aware of. For example, soy protein isolate or inulin might cause problems with digestion.

With these in mind, you shouldn’t find it hard to get great off-the-shelf granola. But you can also browse the internet for some recipes and make your own. This way, you can be 100% sure about all the ingredients that go into the cereal.

Grab a Bite

When all is said and done, granola really is very good for you. But that doesn’t mean you should grab any box right off the shelf. Take your time and inspect all the ingredients, as well as the sugar and fat content.

On the other hand, it won’t be hard to find healthy granola that fits your taste, as you have many options to choose from.

 

References:

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
https://ndb.nal.usda.gov/ndb/foods/show/19015
https://www.sciencedirect.com/science/article/pii/S0889852908000856
https://www.consumerreports.org/granola/is-granola-good-for-you/

Health

The Age Old Question – Are Pickles Good for You?

Written By: Arch
Arch

Pickles are a tasty and crunchy treat that excites your palate with a specific sour flavor and just a touch of sweetness at the end. They work great with almost any food and it’s hard to imagine a good burger without a few pickles inside.

Chances are you are already a connoisseur of this sour delight. But are pickles good for you?

It’s not surprising that pickles come with more than a few health benefits. This doesn’t mean you should go hard and eat a whole jar at once.

A Few Nutrition Facts

The actual nutrition value varies based on the type and brand of pickles you go for. Still, some general rules apply. A small spear (about 35g) of dill, kosher dill, or cucumber pickles has 4 calories and 0.8 g of carbohydrates.

It also contains 0.4 g of sugar, 0.3 g of fiber, and 0.2 g of protein. Pickles are amazingly rich in salt, containing 283 mg of sodium in one small spear. Overall, these nutrition facts make the pickles quite healthy.

The Fermentation Process

You should know that fermentation is just one of the ways to make pickles. In other words, not all of them are fermented.

Fermentation is a process during which healthy bacteria decompose natural sugars and you get sour tasting pickles as a result. In general, people put pickles in salt water and leave them until the bacteria do their magic.

The bacteria are known as probiotics and they help balance the digestive system, improve heart health, and they may help with certain skin conditions. But unfermented vinegar pickles also contain good bacteria, as long as the vinegar is unpasteurized.

Raw apple cider vinegar is especially healthy, and you can use it to make some pickles at home. Soak the pickles in vinegar, add spices to your taste, leave the jar to pickle for a few days.

Why Are Pickles Good for You?

Fermented foods are known to help with a variety of conditions, from inflammation to insulin resistance. And even if you don’t go for the fermented type, you still get a health boost from the cucumbers, vinegar, and spices.

On top of that, pickle juice has long been considered an excellent aid for diabetes, muscle cramps, weight loss, etc. People who are on a ketogenic diet take pickle juice to balance out the electrolytes and boost their sodium intake.

Pickles are also rich in certain natural antioxidants. This helps you fight free radicals – the DNA-changing compounds which are associated with cancer and heart disease. The vitamin A contained in pickles is a great immunity booster and it also does wonders for your eyes.

This sour food has plenty of vitamin K, which controls the levels of calcium that help you maintain bone health and prevent osteoporosis. What’s more, vitamin K also keeps calcium away from your arteries, averting sclerosis.

Some studies indicate that vinegar has the power to reduce the impact of certain foods on your blood sugar. For example, people who eat white bread and vinegar have very low spikes in blood sugar, compared to those who don’t.

Vinegar pickles can also be beneficial for those who suffer from type 2 diabetes and need to be extra vigilant about blood sugar levels.

Are There Any Downsides?

Unfortunately, pickles do come with their fair share of downsides. No need to worry, these are not major dealbreakers, but it doesn’t hurt to be aware of them.

1. Bloating Issues

The salt used during the fermentation process is usually the culprit if your stomach balloons. This happens with jarred pickles which are processed beyond their health benefits, but eating too many pickles of any kind results in bloating too. You should always go for fresh pickles since they offer more nutrients and have less salt.

2. Processing

Off-the-shelf pickles often contain a lot of preservatives which kill the nutritional benefits. This is why it’s best to choose refrigerated options. They might not last as long as the unrefrigerated ones but they provide the most nutrients.

3. Sodium

Sodium is one of the most beneficial ingredients in pickles but it’s a major downside at the same time. It is great for maintaining electrolytes at an optimal level but it can cause certain side effect due to overconsumption.

The recommended daily intake of sodium shouldn’t exceed 1,500 mg. And if you consider the fact that a single spear has about 283 mg of sodium, it’s not hard to do the math and calculate how much is enough, considering your diet.

How to Make Pickles

For thousands of years, people have pickled cucumbers and other vegetables using a saltwater brine or fermentation. And there is no secret to the recipe, you need water, white vinegar, salt, and some seasonings.

The seasonings usually include mustard seeds, dill, and some cultures also use oil. To make pickles, you need to pack them in jars and add the seasonings. Mix water with vinegar, add some salt and bring it to a boil. It’s crucial to find the right ratio of salt, vinegar, and water.

Different home-made recipes recommend different amounts. In general, it’s OK to use one cup of vinegar and a tablespoon of salt per seven cups of water. Feel free to tweak the recipe per your taste for additional acidity or saltiness, unless you suffer from high blood pressure or other cardiovascular conditions.

Once the mix is near the boiling point, take it off the stove and pour it hot over the pickles. Close the jars tight and leave them in a dry and cool place for a few weeks.

Pick a Peck of Pickled Pickles

And the final verdict goes in favor of pickles. These tasty delights are very good for your health and there is a good reason why many pregnant women crave them. Among other benefits, pickles are an excellent aid for nausea and morning sickness. They are also great after a workout to replenish the lost electrolytes.

At the same time, you need to be mindful of the sodium content. The rule of thumb is to go for low sodium refrigerated pickles and limit your intake to a few spears a day.

 

References:

https://ndb.nal.usda.gov/ndb/foods/show/11940?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=pickles&ds=&qt=&qp=&qa=&qn=&q=&ing=
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
https://www.ncbi.nlm.nih.gov/pubmed/16015276

Health

Tips and Tricks on How to Walk with a Cane

Written By: Arch
Arch

More than a century ago, the walking cane was an essential part of a gentleman’s attire. It was an elegant accessory that symbolized strength, status, and power.

In today’s world, canes are primarily used as walking aids that provide support and balance for seniors. And it’s not uncommon for people to use a cane while recovering from a back, leg, or hip injury.

Since the time of dandies is long gone, this article focuses on how to walk with a cane if you need one due to a medical condition.

Quick Cane Selection Guide

When faced with the necessity of using a cane, many people resort to a quick solution and borrow a cane from a friend or relative. However, this is far from the perfect solution, as canes aren’t designed to be one-size-fits-all.

You need to ensure that the cane ticks all the right boxes for your needs, allowing you to prevent discomfort or additional injury.

Size

Get the size wrong, and your back and shoulders will suffer a lot of strain. To find the right size, you measure the length from your wrist all the way to the floor. Don’t forget to put on your walking shoes to get the exact number.

The measurement needs to match the cane length, taken from the bottom rubber tip to the lowest section of the top of the handle.

Comfort and Style

Regardless of the size, if the cane feels heavy or awkward in your grip, you need to look for another one. There are ergonomic, palm, offset, or orthopedic grips to choose from, so try them out to find the one that fits best.

Canes also come in different styles to match your lifestyle and clothing. If you’ll have to keep using your cane for a long time, why not choose one that matches your taste?

Walking Shoes

A pair of comfortable and well-fitted walking shoes makes the perfect companion for your cane. They provide you with an optimal gait and allow you to maintain balance.

The shoes need to have sturdy soles and padded insoles for the best fit. If you are not sure how to make the selection, visit a local shop that specializes in comfort shoes to get some expert advice.

Walking Cane Types

Walking canes come in different categories and each one is different in terms of the assistance it provides. Depending on your injury or condition, one type might work better than the other. This is why it’s important to take a closer look at the categories on offer.

Functional Grip Cane

Functional grip canes usually have a straight handle with an ergonomic grip. They allow you to have better maneuverability and control, plus they usually offer more support. This type is a good option for cane users who need additional assistance with balance.

C Canes

As its name suggests, this type of cane has a curved handle on top. They are very simple and readily available at pharmacies and medical supply stores. However, these canes are not designed to provide exceptional support and balance for all patients.

In other words, they should be used by people who only need little assistance in reducing the pressure on the affected limb.

Quad Cane

Quad canes have four small supports and a rectangle base for the best balance. They come in large and small base varieties. These canes are frequently used by people who suffer from paresis or hemiplegia in one limb.

Hemiwalker

This type has the features of a both a walker and a quad cane. It has a very large base and offers extra lateral support. Hemiwalkers are usually used by patients who are making the transition from a walker to a cane.

How to Walk with a Cane

After you nail the cane size, comfort, and type, it’s time to start walking.

First, make sure to hold the cane with your elbow bent at a 20° angle to avoid arm or shoulder pain. Hold it on the healthy side to support the affected limb on the opposite side.

Take steps by moving the cane and your healthy leg simultaneously and lean into the cane to support the weight when needed. It’s important to always take the weight-bearing step with your healthy limb, to prevent any further injury.

These guidelines apply for flat surfaces but the technique is a bit different when going up and down a flight of stairs. When ascending the stairs, the cane needs to be stationary. You lean into the cane and step up with the healthy leg. Use the healthy leg to lift up the cane and the injured leg.

To descend the stairs, use your healthy leg to lower the cane and the injured leg. Once the foot and the cane are firm on the step, shift some weight onto the cane and lower the other leg.

If the stairs have a railing, you can use it for extra support when going up or down. In this case, you hold the cane on the opposite side of the railing.

Some Precautionary Tips

It’s common to make mistakes before you master the technique. But you can protect your health and safety if you take the following tips:

  • As hinted, it’s crucial to nail the cane size. Too high or too low and you’ll soon start feeling discomfort. Not to mention potential injury.
  • Some people might be compelled to hold the cane on the injured side. But to walk safely, it’s absolutely necessary to hold it on the healthy side.
  • The cane needs to be close to your body. If it’s too far, it will cause you to lean sideways or forward, which increases the risk of falling over.
  • Consider a quad cane if a regular one doesn’t allow you to maintain proper balance.
  • Make sure to consult with a physical therapist to determine the cane that’s best for your needs. Your physical therapist might also prescribe exercises to improve your safety, strength, and balance.

One More Step

Walking with a cane takes some practice, but if you follow the tips from this article, you should master the technique in no time.

It’s also helpful to have someone around to assist you until you feel confident enough to walk on your own. This goes double for people recovering from surgeries.

Don’t forget to hold the cane in the correct hand, close to your body. Take things slowly at first and it might be best to avoid stairs before you build up enough strength to climb them.

 

References:

https://www.arthritis.org/living-with-arthritis/pain-management/joint-protection/cane-tips.php
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/multimedia/canes/sls-20077060
https://orthoinfo.aaos.org/en/recovery/how-to-use-crutches-canes-and-walkers/
https://medlineplus.gov/ency/patientinstructions/000343.htm

Health

Eye Muscle Spasm – How to Stop an Eye Twitch

Written By: Arch
Arch

A sudden eye twitch is a frustrating but common feeling. You may feel it from time to time too. In this age of stress, uneven sleep patterns and drinking gallons of caffeine, many can’t avoid it.

A spasm in your lower eyelid will make you feel a sudden tic for a split second. It can be uncomfortable, especially if you are in a crowd. While it is usually difficult for others to notice, it is not a pleasant occurrence.

These minor twitches are usually harmless. They last for a short time and don’t have any consequences. Still, it would be good to know how to prevent them. This article covers how to stop an eye twitch and prevent it from happening again.

Types and Causes of Eye Twitch

Eye twitches are usually short-lived light spasms in your lower eyelids. This condition is called myokymia. You will feel an involuntary twitch that might or might not make you blink. Sometimes it will cause you to close your eyes more often, but most of the time it’s just a little squint.

Eye tics can occur daily, and sometimes they stop completely only to start again after a couple of days or weeks. They are not hazardous to health and while you can do a lot to stop them, they will also go away on their own after some time.

If your eye spasm is short, affects only one eye, and goes away after some time, you have nothing to worry about. Yet, if the twitches begin to last longer and affect both eyes, you may want to consult your doctor. The more serious conditions that involve twitchy eyes are:

  • Blepharospasm: A condition that affects both of your eyes. It causes both of your eyelids to shut for a moment. This can cause problems with your vision and affect your daily activities.
  • Hemifacial spasm: This is a serious condition that starts with the closing of one eye and spreads along one side of the face. This causes one side of your face to ‘’drop’’ and it is visible and frustrating to treat.

The causes of myokymia are like other muscle twitches that happen in the body. Experts attribute this to irritated nerves. Some of the causes are:

  • Fatigue
  • Stress
  • Unsettled sleep
  • Alcohol
  • Smoking
  • Caffeine
  • Side effects of medication
  • Bad diet
  • Vision problems
  • Allergies
  • Eye irritation

How to Stop an Eye Twitch

While a minor twitch usually goes away on its own, you can still make it go away faster. Since most of the studies connect these ticks to an unhealthy lifestyle, you may want to change your habits.

Rest your mind and body

Mental and physical exertion are the primary cause of involuntary squints. If you overworked yourself or stayed up late, you will probably feel spasms in your lower eye. When you’re well rested, the nerves around your eyes would be rested too. Also, find some time for a 15-minute power-nap.

If your job involves constant staring at the screen, you may also find the “20×3” rule helpful. The rule is: After 20 minutes of looking at the monitor, find something 20 feet away and look at it for 20 seconds. This method allows your eyes to rest and refresh.

Cut Your Caffeine Intake

If you can’t go through a day without caffeine, you may have to reconsider if you’re experiencing frequent eye twitches. Experts have found a strong link between lower eye spasms and heavy caffeine use.

You may want to find more natural and healthy ways to stay awake and energetic during the day. You can stop your twitches by omitting or cutting back caffeine products such as coffee, soda, black tea, green tea, etc.

Find Your Stress Relief

It is difficult to avoid stress nowadays, but you can certainly keep it to a low level. Stress will irritate your nerves which may in turn cause spasms in your body. You should try to work around it. Find some hobbies, passions, stress-relieving activities and engage in social activities. Meditating, yoga and breathing exercises also help.

Moisturize and Protect Your Eyes

Humans and animals blink naturally to wet the eyes. If your eyes are drier than usual, you may try some OTC drops to moisturize them. Eye drops and artificial tears will keep your eyes wet and should reduce any involuntary twitches.

Irritated eyes, either from scratching or sunlight, may also squint. Try to not irritate the eyes as much as possible and wear protective sunglasses when you’re out and about in the day.

Exercise Your Eyes

There are many ways to stop twitching just by using eye techniques. Try some of them:

  • Hard blinking exercise: Squeeze your eyes as hard as possible. Then open them as wide as you can. This will produce tears and spread them over your eyes. Besides wetting your eyes and resting your eyelids, this increases blood flow and stretches the surrounding muscles.
  • Eye massage: Gently massage your lower eyelids clockwise for 30 seconds.
  • Close your eyelids halfway: When you slowly close your eyes, you may see that they shake in various intensities. Focus on making the shaking stop. This may help prevent any tics happening from tired eyes.

What if the Twitches are More Serious?

This article explained how to stop an eye twitch with the assumption that it is minor. You should visit your doctor if:

  • You notice the twitch doesn’t stop even after all the prevention methods.
  • The twitches continue for more than a week
  • You notice swelling, redness or other unusual sights around your eyes
  • The spasm spreads to other muscles

These symptoms can sometimes lead to more serious nerve problems and eye infections. The sooner you diagnose them, the better the chances of recovery.

If the symptoms are not serious, there is no need to worry! Most of the time, such twitches happen because of bad habits and an unhealthy lifestyle. You may want to treat yourself with more care for many reasons. You may find that putting a stop to eye twitching wouldn’t be the only benefit of a healthy lifestyle!

 

References:

https://www.juststand.org/blog/prevent-eye-strain-with-the-20-20-20-rule
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192433
https://www.umkelloggeye.org/conditions-treatments/eyelid-spasms-eye-twitching-or-eye-twitch
https://www.aao.org/eye-health/tips-prevention/how-to-stop-eye-twitching

Health

Natural Cure: Top 10 Uses for Witch Hazel

Written By: Arch
Arch

Witch hazel is a plant native to North America. It has a rich history of medicinal use dating back to the native Indians of old. Well aware of the plant’s medicinal properties, natives and settlers used it for treating various conditions – from inflammation to tumor. Nowadays, you will find it in just about any drugstore in the form of lotions and drops.

Today, people use witch hazel for various purposes. Sometimes it is nothing more than a decorative garden plant. It’s also a common ingredient in skin treatment product and anti-inflammatory remedies. The parts of this plant are rich in tannins, a group of compounds useful for treating various skin conditions.

While the use of witch hazel isn’t as broad as centuries ago, you will still find many uses for witch hazel today. This article looks at the top ten uses for this natural remedy and why you should always have some at home.

How to Use Witch Hazel

Today’s pharmaceutical and cosmetic industry uses hazel extract. The polyphenols and tannins from the plant are derived and added to water and alcohol. You can find various types of witch hazel products. Depending on what you’re looking to treat, you may go with creams or drops.

You can use a cream (or gel) to treat skin conditions. The drops are for internal use, like most other drops. You may drink them straight or add a few drops to your tea. The anti-inflammatory properties may relieve symptoms of flu, cold, cough, etc.

Uses for Witch Hazel

There is a reason why so many people throughout history trusted this plant which carries on to today.

1. Acne treatment

Acne appears on sensitive or irritated skin. Witch hazel products help to clean the pores and oiliness that causes acne. The astringent properties dry the skin and white hazel is also a natural antibacterial. That should help reduce the microbes that cause infection and clean the surface. Don’t try to squeeze the pimple and risk scarring. Instead, put a bit of gel on it and wait for it to dry and shrink.

2. Varicose Veins

Swollen veins are uncomfortable and if you don’t treat them, they feel and look worse. The extract may prevent the spread of varicose veins and temporary ease the pain and swelling. You should peg the area while applying the extract. This will decrease the blood pressure and help with the treatment.

3. Hemorrhoid relief

You will find witch hazel as an ingredient in many pharmaceutical products. Hemorrhoids cause discomfort, bleeding, and pain. This remedy may relieve the pain and treat the hemorrhoids. Some people apply a gel to the inflamed area of the skin, while others add a witch hazel product to bath water. The anti-inflammatory traits should soothe the pain in either case.

4. Anti-aging

The astringents in witch hazel can shrink pores and tighten capillaries. This may make your skin more elastic and smooth. It slows down the production of IL-8, which increases as we age. For this reason, white hazel may extend your skin’s youthfulness.

5. Swelling and burns

Hazel’s anti-inflammatory properties should reduce swelling around your eyes. This swelling creates the so-called bags around your eye era and makes you look tired. Hazel extract is known to increase blood flow and tighten skin and pores. These effects may very well make the puffiness go away. The same traits may soothe and moisturize burned skin. This counts for both sunburns and photoaging.

6. Scalp problems

If you have problems with the surface of your scalp, witch hazel could be an answer. Redness and itchiness are common head skin problems. This causes dandruff and makes your hair look messy and unattractive. Witch hazel shampoos may help people with sensitive scalps.

7. Anti-Cancerous Traits

The antibacterial properties stop the microbes in the pores from spreading. They prevent the kind of cell damage which can lead to skin cancer. Studies have shown that it could stop mutated cell cycles and even result in the destruction of dangerous cells. This can help with the prevention of melanoma.

8. Stretch marks

Stretch marks usually occur when your skin spreads quickly and unnaturally. This is a common occurrence during pregnancy. Sometimes it may happen if you gain or lose weight in a short amount of time. Bodybuilders sometimes face this problem too. Witch hazel treatment may even out the skin and result in less pronounced stretch marks.

9. Bug bites, bruises, and stings

Studies show that Native Americans used this plant for bites and burns. They applied a hazel extract to treat insect wounds. It may also relieve the burning sensation caused by poison ivy and similar plants. The antioxidant and anti-inflammatory properties soothe the area and calm the skin. The same applies to bruising, small cuts, and other impact wounds.

10. Sore throat

Since it has astringent properties, a tea of witch hazel leaves could do wonders for your cold. It may help with the symptoms of a sore throat and swallowing problems. This extends to laryngitis, tonsillitis and many other throat problems. If you have access to the natural plant, you can cook the tea yourself.

Is Witch Hazel safe?

Experts consider witch hazel very safe. Of course, this means you should use it appropriately and not overuse it. The witch hazel gel that you apply to the skin should not cause any side effects. If you have sensitive skin, it would be good to start by applying a small amount of gel for observation.

If you want to consume witch hazel orally, you should probably consult a healthcare professional. High consumption of tannin-rich extracts may irritate sensitive stomachs. They may also affect your digestive tract and liver.

When you consider all the top uses of witch hazel, it is no wonder why it is so highly regarded. The indigenous people of the land loved it, and settlers inherited and kept it as a top ingredient in today’s skin care products.

The plant’s properties may ease various inflammations, injuries, and swellings. It will also make your skin look great.

 

References:

https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=hn-2186007
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025519
https://www.midwifery.org.uk/articles/varicose-veins-and-vulval-varicosities-in-pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4158622
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025519
https://www.ncbi.nlm.nih.gov/pubmed/25210333
https://pubs.acs.org/doi/abs/10.1021/jf802345x

Is Pulling Out Effective as a Birth Control Method?

Written By: Arch
Arch

Despite the abundance of contraceptive methods currently available, more than a few couples still prefer to do things the old fashioned way. Admittedly, hormonal birth control pills come with certain side effects, condoms are not always comfortable, and some forms of birth control can be quite the investment.

With this in mind, it’s not surprising that many couples resort to the pull-out technique as the most convenient way to plan parenthood. But is pulling out effective? The simple answer would be yes, pulling out can be an effective birth control method, but only if you do it in the right way.

What Does the Pull-out Method Mean?

The name leaves little room for interpretation. The pull-out or withdrawal method is the act of taking out the penis from the vagina prior to ejaculation.

It sounds easy but the action requires spot-on timing and exceptional control. In other words, a man might get overpowered by the moment and fail to withdraw in time. This is one of the reasons why the pull-out method is still an extensively debated topic in terms of effective contraception.

However, if done correctly, it lowers the chances of getting pregnant.

When Is Pulling Out Effective?

For the method to work, sperm needs to be kept away from the vagina and vulva during and after intercourse.

Some studies suggest that about 4% of women get pregnant even if a man uses the pull-out method perfectly. But if it’s poorly executed, the pregnancy rate rises to 22%. For comparison purposes, about 18% of couples who use a condom end up expecting a baby, though the rate would only be 2% if the condoms were used perfectly every time.

Statistics aside, there are a few things you can do to maximize the effectiveness of the pull out method.

1. Apply a Spermicide

Spermicides come as various gels, creams, or foams. They need to be applied deep inside the vagina as close to the cervix as possible. The purpose is to slow down and stop any remaining sperm before it reaches the uterus.

The woman needs to apply the spermicide right before sex, which requires some planning. Nevertheless, it is one of the best ways to maximize the effectiveness of a withdrawal method.

2. Urinate Before Intercourse

It is advisable for the man to pee prior to having sex since it clears any sperm that might swim into the uterus during intercourse.

3. Ovulation Calendar

During the fertile days, the pull-out technique might not be as effective. This is why it’s important for the woman to keep track of ovulation and potentially opt for a different contraceptive method when she is ovulating.

4. Remove Residual Sperm

After ejaculation, there shouldn’t be any sperm on the groin, thighs, or in the pubic region. Otherwise, it might find its way into the vagina and cause pregnancy. Remember, sperm can live inside the female body for up to 5 days so it’s crucial to prevent it from getting there.

Pull-out Method Benefits and Downsides

The technique does require some practice but it’s completely free and can be used on any occasion. If you don’t have a condom at hand, pulling out is better than no contraception at all. Another perk is that it has no side effects at all.

However, pulling out comes with its fair share of downsides. When compared to some other methods, it’s not as effective and it demands practice. Needless to say, a lot of men find it hard to withdraw when they are at the height of pleasure.

On top of that, the method doesn’t offer protection against STDs. For example, genital warts and herpes are spread through skin contact, and gonorrhea and chlamydia can enter the female body through pre-ejaculate fluid.

The Combination with Other Methods

It is not uncommon for couples to wonder if they need to combine the withdrawal method with other forms of contraception. In general, it might not be necessary but it doesn’t hurt if you want to be extra safe.

The Centers for Disease Control and Prevention (CDC) suggests that combination and mini birth control pills fail in 7% of the cases. This is why you might want to consider withdrawing regardless of the pill. But neither of these methods can provide protection against STDs.

This concern shouldn’t be taken lightly, even if you have a regular partner. The World Health Organization statistics indicate that there are 357 million new STD infections every year on a global level. Most commonly the infections include gonorrhea, chlamydia, trichomoniasis, and syphilis.

Some of them may have long-term consequences on reproductive health. They can cause infertility, or transfer from mother to child. This is why it’s best to consider using a condom. In addition to offering good STD protection, a condom is an excellent tool for practicing withdrawal without any consequences.

Emergency Contraception

As stated, withdrawing in time is not exactly easy and there is a reasonable risk that some of the ejaculate might end up inside the vagina. If this happens, the woman has two choices – to wait it out and hope for the best, or to use emergency contraception.

Inserting a copper intrauterine device is the most effective option. However, this is a somewhat invasive procedure and it has to be completed within 5 days after intercourse. Many women prefer emergency pills instead, which are less invasive and they can be obtained without a prescription.

In general, these pills are taken in a single dose within 72 hours after having sex, and it’s recommended to take them as soon as possible. But the recommended dose mustn’t be exceeded or combined with other emergency contraception methods, or it might cause some serious side effects.

And regardless of the emergency contraception you choose, it is advisable to consult with your doctor. He or she can provide a recommendation for the pills that would work the best for you and advise you about the proper dosage.

When in Doubt, Pull It Out

When all is said and done, pulling out can be considered a legitimate way to prevent unwanted pregnancy. It requires practice and self-control, but using a condom can help a man master the skill. The biggest downside of this method is the lack of STD protection. But using the pull-out method in combination with condoms is one of the best ways to stay safe.

 

References:

https://www.who.int/news-room/fact-sheets/detail/sexually-transmitted-infections-(stis)
https://www.cdc.gov/reproductivehealth/contraception/index.htm
https://www.plannedparenthood.org/learn/birth-control/withdrawal-pull-out-method
https://www.plannedparenthood.org/learn/birth-control/withdrawal-pull-out-method/how-effective-is-withdrawal-method-pulling-out

Health

How to Grow Taller: a Guide to Increasing Your Height

Written By: Arch

Many people are interested in how height works and if there’s a way to influence it. For some, it’s just a matter of curiosity, but for others, height, specifically their perceived lack of height,  is a sore point in their lives. that they’d like to address.

This topic has created some buzz in both the scientific community and everyone else that wants to know whether there’s a chance to make themselves grow taller.

To spare you the suspense, the answer is yes, you can work to add height. If you want to understand the reasons behind this and learn a few tips on how to grow taller, just keep reading.

How Does Growth Work?

It’s well-known that linear growth goes through a “growth spurt” during during puberty. But how does this happen? Well, it’s your pituitary gland that plays a major role, since it releases growth hormones into your bloodstream.

Growth hormones reach most parts of your body and promote their growth until the epiphyses have fused it, after which growth stops.

The release of growth hormones occurs in pulses of every couple of hours. The mechanism of this release is controlled by the hypothalamus, which releases two additional hormones to this effect. The first is the growth hormone-releasing hormone, which prompts the pituitary gland to release growth hormones. The second is somatostatin, which inhibits this release.

Even though 60-80% of growth is determined by genetics, there are other factors to it. This is great news, as it means that there are still some things that you can do to grow taller even after your production of growth hormones had reached its peak.

Here are some tips that can help you debunk the popular myth that growth comes to a halt after puberty:

  • Get a Good Night’s Sleep

Sleep is extremely important to our overall health, but you probably already know this. What you might not know, though, is that most of your growth happens during sleep, so sleep deprivation can have a negative effect on the release of growth hormones.

Try to get around 7-8 hours of uninterrupted sleep every night. This will help your body regenerate, which can promote the release of growth hormones. If you’re suffering from any sleep disorders, such as apnea, know that it can also negatively affect growth, so try to deal with it as soon as possible.

  • Maintain a Healthy Diet

This is another piece of advice that you’ve heard plenty, but there is good reason for this. The nutrients that our bodies absorb from food play a major role in the body’s processes, including growth.

Here’s a seemingly crazy fact: The Dutch became Europe’s tallest people during the period when the country experienced an explosive growth in wealth. You’re probably wondering how it’s possible to relate growth with money. Well, the answer is simple – healthy food. For the longest time it was the shortest nation in Europe until the Netherlands’ wealth per capita increased to the point that everyone could afford healthy food and reversed the course. Experts state that there’s a very strong link to making the Dutch Europe’s tallest people.

If you want to grow taller, eat foods that contain the following height-boosting vitamins and minerals:

  • Vitamin D
  • Vitamin B1
  • Calcium
  • Zinc
  • Phosphorus

If you do this, your body’s ability to replace lost cells will increase, and your growth hormones might come back in larger quantities.

  • Do Stretching Exercises

If you haven’t done this before, it’s a good idea to start. Even though it won’t do much in terms of helping your body produce more growth hormones, it can help your backbone to reach its full height potential.

When the supporting muscles develop properly, your backbone can lengthen and stretch. It won’t make you a giant, but you can certainly benefit from an extra inch or two.

The best exercises for this include swimming, crunches, pull-ups, back stretching, and hanging exercises. If you make them a part of your daily routine, there’s a high chance you’ll grow at least a little bit.

  • Don’t Slouch

Maintaining good posture is very important. It might not make you taller, but it will prevent you from suppressing your height. When you slouch, you put a lot of pressure on your spinal cord. Not only does this make you appear shorter, but it can actually stop you from growing and physically make you shorter.

To prevent this, make sure to keep the right posture as much as you can. Keep your head level, push your chest out a bit, and slightly flex your abs to provide support for your back.

  • Don’t Smoke

Smoking has a myriad of negative effects on our body, including the higher risk of lung cancer, heart attack, respiratory illnesses and stroke. It has also been proven to limit growth.

If you refrain from smoking, not only might you end up growing taller, but you can also protect your body from a variety of health conditions that can make your height the least of your concerns.

The Takeaway

While you can do things to help you grow (eat well, sleep well) and you can do things to make use of the height you have (stretch, exercise, don’t slouch), growth is still largely influenced by genetics. That means, you can make a few important differences, but you won’t likely change your height very dramatically.

What’s important here is to be realistic with your goals. Still, avoiding a way of harming growth may be your best bet, so the most you will be able to do is to avoid problems that will hurt you, while adding height might be negligible.

This might not sound like much, but it’ s better than nothing. Even if you don’t get the results you expect, all of the above advice can increase the quality of your life, as well as your confidence. Then, there’s the adage of recognizing what you can change and what you can’t and having the wisdom to know the difference. You can make small, meaningful changes here, but eventually you will have to accept your height and live with it.

References:

https://www.ncbi.nlm.nih.gov/pubmed/7914344
http://www.yourhormones.info/glands/pituitary-gland/
https://www.britannica.com/science/epiphysis
https://www.ncbi.nlm.nih.gov/pubmed/2107038
https://www.hormone.org/hormones-and-health/hormones/somatostatin
https://www.scientificamerican.com/article/how-much-of-human-height/
https://www.ncbi.nlm.nih.gov/pubmed/23631138
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/
http://carlechiropractic.com/5-ways-poor-posture-can-limit-height-growth/
https://www.cbc.ca/news/technology/smoking-won-t-help-teens-lose-weight-may-stunt-growth-study-1.718537

Health

What Causes Night Sweats

Written By: Arch
Arch

People often mistake regular sweating at night for night sweats. If the room you are sleeping in is overheated or if you are using an overly warm comforter or clothing, do not panic, you may not be suffering from night sweats. It is just your body reacting to the heat as it should be.

However, if you wake up in the middle of the night with your sheet and clothes soaking wet even if your room is cool, then maybe you really have a medical problem. Night sweats are caused by the expansion of blood vessels, which results in a hot flash felt over your entire body. The body reacts to this heat wave by sweating, increasing your heart rate and inflammation of the skin.

Read on to find out what causes night sweats, and how you can stop them from occurring.

Infections

Many serious infections can be connected to night sweats, including HIV/AIDS and tuberculosis. If the night sweats continue for an extended period, it is best advised to visit your doctor.

Tuberculosis is a very serious infectious disease that primarily targets the lungs. TB spreads through TB bacteria in the air, such when an infected person coughs or sneezes. It had long been controlled in developed countries until the emergence of HIV in 1985.

HIV (Human Immunodeficiency Virus) weakens our immune system to the point where it cannot defend against the tuberculosis germs. HIV infects and kills white blood cells, which are crucial for our immune systems. As the disease progresses, white blood cells count drops which leaves our organism defenseless against diseases. HIV is transmitted through intravenous drug use, sexual contact, blood contamination, and pregnancy (mother to child).

Night sweats are a symptom of HIV/AIDS, especially in the later stages of the disease, but they are not much of an indication on their own. Other symptoms like weight loss, diarrhea and fever need to accompany night sweats before you need to worry.

Cancer

Night sweats can be a symptom of any type of cancer. However, a combination of other symptoms like fatigue, bleeding, swelling and weight loss is more indicative of cancer than just night sweats. Types of cancer that cause white blood cell inflammation like leukemia and lymphoma are most typically associated with night sweats.

Obstructive Sleep Apnea

Obstructive sleep apnea is a sleep disorder which interferes with your breathing as you sleep. Your breathing suddenly stops due to your throat muscles, which relaxes and blocks the airways. As a result, air is not properly transported in and out of your lungs, which can lead to snoring, waking up in the middle of the night, choking, and, you guessed it, night sweats.

Idiopathic Hyperhidrosis

Idiopathic hyperhidrosis is a peculiar condition which causes a person to sweat excessively, without any obvious medical explanation. Sweating occurs on the feet, armpits, and palms of the hand at random. A person who has a distinct unpleasant body odor might have hyperhidrosis.

Stressful experiences can cause sweating and they can definitely amplify this condition. Anxiety is proven to cause our bodies to sweat, and it can lead to night sweats as well, especially if you are nervous about what is to come tomorrow. Another symptom of anxiety is increased heart rate, which can also wake you up if you are too nervous to sleep.

Menopause

Women who are going through menopause often experience night sweats due to hot flashes. These flashes are a reaction to changing hormone levels, which causes adrenaline spikes and increased body temperature.

Namely, the levels of progesterone and estrogen go through changes during menopause, which affects regular body temperature regulation. The affected could experience hot flashes day and night, which leads to night sweats during sleep.

Besides menopause, which is a very common cause of night sweats, women may experience this phenomenon during pregnancy.

Medication

All medications have side effects, some more serious and others. Night sweats are a very common side effect of the following medications:

  • Antidepressants and other psychiatric drugs have a very high chance of causing night
  • Hypoglycemia, or low blood sugar, can cause night sweats, and it just so happens that insulin and other diabetes medications lower the blood sugar at night.
  • Hormone-blocking drugs used in cancer therapy
  • Pain relievers and steroids
  • Among others

Night Sweats Prevention

There are many possible prevention methods but they all depend on what causes night sweats specifically. Here are some general guidelines that you should follow if you want to get rid of night sweats.

Adjust the heat in your bedroom. There are many underlying factors which you can take care of, such as:

  • The thermostat should be set between 60 and 70 degrees Fahrenheit.
  • Sleep in comfortable clothing. Your pajamas should not be too thick. If you sleep without a thread, the better for you.
  • Use a fan. Put a tabletop fan next to your bed for even better cooling.
  • Use lighter cotton or linen sheets. You do not need thick sheets that smother you and prevent your body from cooling off during the night.

Reduce stress before sleeping. If you are working late, take at least an hour-long break doing something you enjoy like reading a book before you turn in for the night. If you have work in the morning or a scheduled doctor’s appointment, try not to think about it.

Additional tips:

  • Keep a healthy diet and work out regularly
  • Avoid alcohol and spicy foods
  • Keep a glass of water next to your bed

The Takeaway

Waking up in a pool of sweat is never pleasant. If you’ve taken precaution, lowered the room temperature and got rid of extra bedding to no avail, maybe your body is trying to tell you something is wrong.

Trying to prevent night sweats might even lead you in the direction of solving a medical condition you didn’t know existed. Don’t wait too long, pay your doctor a visit and find out what exactly interrupts your sleep and causes excessive sweating at night.

 

References:

https://www.mayoclinic.org/symptoms/night-sweats/basics/definition/sym-20050768
https://www.mayoclinic.org/symptoms/night-sweats/basics/causes/sym-20050768
https://www.medicalnewstoday.com/articles/296818.php
https://www.self.com/story/night-sweat-causes
https://www.tuck.com/night-sweats
https://www.verywellhealth.com/are-night-sweats-a-symptom-of-cancer-514441
https://www.webmd.com/menopause/guide/8-causes-of-night-sweats
https://osteopathic.org/what-is-osteopathic-medicine/night-sweats

Health

Chia Seed vs. Flax Seeds: Battle of the Superfoods

Written By: Arch
Arch

Superfood is a popular term used to describe nutrient-rich foods that have many scientifically proven health benefits. Since the term was first coined, it was most often used in reference to fruits, vegetables, and nuts. In recent years, however, some seeds have also earned the prestigious superfood title.

The most popular among them are chia seeds and flax seeds. Characterized by their small size and mild flavors, they are very easy to mix into snacks, meals, and smoothies. Packed with dietary fiber, minerals, and other important nutrients, flax and chia can have a very positive effect on your overall health.

If you’re considering adding chia and/or flax seeds to your diet and are wondering if one is healthier than the other, you will find the answer here. This article will compare their nutritional content and discuss some of their key benefits to help you determine which of the two is a better choice for you.

Chia Seed vs. Flax Seeds: Size, Taste, and Nutritional Content

Due to their difference in size and color, chia seeds are very easy to distinguish from flax seeds. The former are small and oval-shaped, while the latter are slightly larger and flatter. Chia seeds are typically available in black or white, whereas flax seeds are either dark brown or golden.

The two types of seeds also have different flavors: while chia is completely bland, flax has a flavor that resembles nuts. That flavor is very mild, though, thus making it easy to incorporate into a range of meals.

A standard one-ounce portion of chia seeds has 137 calories, whereas an equal quantity of flax seeds has 150. Flax seeds contain 50% fewer carbohydrates (8g vs. 12g) and a comparable amount of dietary fiber (11g vs. 8g) to break down those carbs and slow their absorption. Both types of seeds contain a similar amount of protein, but flax has 33% more fat than chia seed (12g vs. 9g).

Flax and chia seeds are rich in healthy omega-3 and omega-6 fatty acids, but flax seeds contain slightly more of both. As far as minerals and other nutrients are concerned, flax seeds pack more manganese, thiamine (vitamin B1), potassium, and copper, while chia contains more phosphorus, selenium, calcium, iron, and magnesium. Their zinc content is comparable (around 7-8% or the recommended daily intake).

Chia Seed vs. Flax Seeds: Scientifically Proven Health Benefits

Looking at the long list of health benefits associated with the consumption of chia and flax seeds, it is clear that they have both rightfully earned their superfood title. In this section, we’ll discuss some of those benefits and take a closer look at the supporting research.

Coronary Health

There are some types of good fat that your body can’t produce on its own which are necessary for proper bodily function. Alpha-linoleic acid (ALA), an omega-3 fatty acid derived from plants, is one such fat. Both chia seed and flax seeds contain ALA, which is known to help reduce heart disease risk.

A study published in 2012 found that a regular dietary intake of ALA could help reduce the risk of heart disease by as much as 14%. An earlier study conducted in Costa Rica showed that consuming about 2g of this omega-3 acid each day could also help reduce the risk of heart attack by almost 40%.

Several studies have found that eating an ounce (approximately three tablespoons) of chia seeds and flax seeds a day can help lower blood pressure. In addition, integrating flax seeds in your diet could help reduce your levels of LDL and triglyceride, thus lowering the risk of heart disease and related problems.

Diabetes Prevention

In addition to promoting optimal coronary health, both chia seed and flax seeds contain generous amounts of dietary fiber – both soluble and insoluble – that breaks down sugars, slows down their absorption, and prevents blood sugar spikes after a meal, thus also helping reduce the risk of diabetes.

A 2011 study found that just one tablespoon of flax seeds a day may be enough to lower blood sugar level in type 2 diabetics. According to the findings, the reduction can range from 8% to 20%. Another study found that not only do chia seeds have a similar stabilizing effect on blood sugar levels but they also help increase insulin sensitivity, which can help manage type 2 diabetes or prevent it from occurring.

Digestive Health and Weight Loss

Thanks to their high fiber content, chia and flax seeds support proper digestion and are also known to relieve diarrhea, constipation, and other related symptoms. Soluble and insoluble dietary fibers both play a part in this process. The former binds digestive waste together, thus making your stool gel-like rather than liquid. On the other hand, the latter has a laxative-like effect that helps relieve constipation.

Soluble dietary fiber also slows down the passage of food through your body, thus lowering your food cravings and allowing you to feel full for longer. It is important to note that, despite the fact that they contain similar amounts of fiber, chia and flax contain different quantities of soluble fiber. Whereas chia seeds contain 95% of insoluble and only 5% of soluble fiber, 40% of fiber found in flax seeds is soluble.

Cancer Risk Reduction

Insoluble dietary fiber found in chia and flax seeds is also linked to a lower risk of certain types of cancer, such as breast and colon cancer. However, despite the fact that chia seeds contain more insoluble fiber, they are not necessarily more effective at reducing cancer risk.

To ward off the cancer-causing free radicals, your body needs plenty of antioxidants. While both chia and flax seeds contain lignans, antioxidants that target these free radicals, flax seeds contain up to 1500% as many as chia seeds. This makes them a better option for at-risk patients. Early studies show that regular consumption of flax seeds as part of a healthy diet could help reduce the risk of breast cancer by almost 20%. According to research, flax seeds may have a similar effect on prostate cancer markers in men.

Chia Seed vs. Flax Seeds: Which Is Better?

Nutrient-packed and easily integrated into a variety of dishes, chia seeds and flax seeds are both an essential part of a healthy diet. They have numerous health benefits which extend to coronary health, digestion, as well as diabetes prevention and management. However, research shows that flax seeds have an advantage, especially when it comes to cancer prevention, appetite control, and weight loss.

No matter which of the two you opt for, there are numerous ways to incorporate it into your diet. You can add them to your smoothies, bake them into pastry, or sprinkle them on top of your favorite desserts. These seeds are so versatile that they can even substitute eggs in many dishes. For optimal results, you should consume no more than an ounce of these seeds per day. Also, because they both contain fat, you should keep them in the freezer to keep them usable for longer.

References:

https://www.ncbi.nlm.nih.gov/pubmed/25398754
https://www.ncbi.nlm.nih.gov/pubmed/23076616
https://www.ncbi.nlm.nih.gov/pubmed/18606916
https://www.ncbi.nlm.nih.gov/pubmed/17686832
https://www.ncbi.nlm.nih.gov/pubmed/24126178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356
https://www.ncbi.nlm.nih.gov/pubmed/18287346
https://www.ncbi.nlm.nih.gov/pubmed/17502538
https://www.ncbi.nlm.nih.gov/pubmed/24120122
https://www.ncbi.nlm.nih.gov/pubmed/22400899
https://www.ncbi.nlm.nih.gov/pubmed/7825540
https://www.ncbi.nlm.nih.gov/pubmed/22888664
https://www.ncbi.nlm.nih.gov/pubmed/26908709
https://link.springer.com/article/10.1007/s12161-011-9281-6
https://www.ncbi.nlm.nih.gov/pubmed/15134976

Health

Kale vs. Spinach: Which Leafy Green Is Healthier?

Written By: Arch
Arch

Kale and spinach are among the most nutritious and inexpensive leafy greens out there. One is a beloved cartoon character’s favorite muscle booster, while the other is a versatile ingredient made popular by an actress-turned-lifestyle guru. Although they are sometimes used interchangeably in salads, smoothies, sandwiches, soups, and other dishes, there are several key differences that set them apart.

Nutritionists often list kale and spinach among the healthiest vegetables, but is one healthier than the other? To answer that question, let’s compare their nutritional value and scientifically proven health benefits.

Kale vs. Spinach: A Little Bit of History

Dating as far back as 200 AD, spinach is the younger of the two. Originally cultivated in central Asia (most likely Persia), this flowering plant was first introduced to Europe in the 9th century but hasn’t made its way to England and France until the 14th century. It hails from the Chenopodiaceae family, which also includes chard, beets, and quinoa.

Although it reached Western Europe at approximately the same time as spinach, kale is at least 20 centuries older. Also known as leaf cabbage, it was first cultivated in the eastern Mediterranean and Asia Minor around the year 2000 BC. It is a member of the Brassica family, with its closest relatives being broccoli, Brussels sprouts, kohlrabi, cauliflower, and cabbage.

Kale vs. Spinach: Nutritional Value

While there’s no reason to count calories when eating leafy greens, it is still worth noting that kale contains twice as many calories as spinach. Their carbohydrate content is the same, but kale contains more fat (0.9g per 100g). However, most of the fat content is in the form of omega-3 fatty acids which are known for their numerous health benefits, so there’s usually no risk of weight gain.

Looking at their nutrient content, spinach packs slightly more dietary fiber and potassium, almost 50% more iron, and more than double the amount of magnesium. On the other hand, not only does kale contain slightly more protein and calcium than spinach but it also packs almost five times as much vitamin C, 60% more vitamin A, and 40% more vitamin K (nine times the recommended daily allowance).

Kale vs. Spinach: Health Benefits

Due to their high nutrient content and low caloric value, both kale and spinach have many proven health benefits. In this section, we’ll take a look at some of them to see if one of these leafy green superfoods is more healthful than the other.

Heart Health

Spinach and kale both contain a number of nutrients that are essential to maintaining optimal heart health. These include copper and iron, both of which are necessary for the synthesis of red blood cells, as well as vitamin K, which your body uses for blood clotting. In addition, there is also vitamin B6, which is known to help reduce the risk of heart disease.

While kale is considerably richer in copper than spinach (10% vs. 2% RDA per serving), they contain approximately the same amount of iron. As already mentioned, kale is also much richer in vitamin K.

Looking beyond just their nutrient content, several studies have found that both kale and spinach can help reduce the risk of heart disease due to their positive effect on several risk factors. For example, a 2008 study found that men who drank kale juice with their meals for three months managed to significantly lower their bad cholesterol and increase their antioxidant markers. Similarly, a 2015 study showed that eating a soup made with spinach for only a week can significantly improve blood pressure.

Brain Health

A study published in 2018 found that older people who ate a single serving of spinach or kale a day managed to significantly slow down cognitive decline compared to those who didn’t eat leafy greens.

Leafy greens are known to contain folate, a naturally occurring form of folic acid which helps prevent brain defects in newborns and is thus especially important for pregnant women. Folate also helps reduce inflammation in the brain as well as the whole body. It also lowers the levels of homocysteine, an amino acid found in the blood that has been linked to brain fog and even brain atrophy in older people.

Both spinach and kale contain a hefty amount of folate. However, spinach fares better in this respect, seeing as you can get 15% of the recommended daily allowance per serving compared to just 5% you get with kale. In addition, both contain similar amounts of vitamin B6, which supports optimal brain function by supporting the production of neurotransmitters in the brain. A deficiency in this vitamin is known to contribute to cognitive decline, which is why it should be an essential part of every healthy diet.

Cancer Prevention

Extensive research shows that dietary fiber found in fruits and vegetables – including leafy greens – can help lower the risk of certain types of cancer, particularly colorectal cancer. As already explained, both spinach and kale contain a decent amount of dietary fiber, although spinach contains slightly more.

In addition to dietary fiber, several studies have shown that certain compounds found in spinach and kale may help halt the spread and growth of cancer cells. For example, a study published in 2016 found that monogalactosyl diacylglycerol, a substance extracted from spinach, can improve the effects of radiation therapy in patients with prostate cancer. Similarly, a 2008 study found that this spinach extract can inhibit the growth of cancer cells in mice even when administered orally.

Kale vs. Spinach: The Final Verdict

Despite some differences in their nutrient content, spinach and kale are both incredibly nutritious and have a range of impressive health benefits. Although kale packs more vitamins and spinach contains more dietary fiber and essential minerals, both are essential to maintaining heart and brain health. There is thus no clear winner of this showdown. Ideally, you should add a few servings of both to your weekly menu.

Some people prefer eating their vegetables raw to preserve their nutritional content. However, that might not be such a good idea with leafy greens, especially kale and spinach. While it’s okay to eat them raw in a salad every once in a while, it is best to cook them before eating to reduce the amount of indigestible fiber and lower the concentration of dietary oxalate, a compound that prevents calcium absorption in the body and may thus also contribute to the formation of kidney stones.

 

References:

https://lpi.oregonstate.edu/mic/minerals/copper
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
https://lpi.oregonstate.edu/mic/vitamins/vitamin-K
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional
https://www.ncbi.nlm.nih.gov/pubmed/18548846
https://www.ncbi.nlm.nih.gov/pubmed/26251834
https://n.neurology.org/content/90/3/e214
https://www.mayoclinic.org/health/folate/NS_patient-folate
https://www.ncbi.nlm.nih.gov/pubmed/16102882
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032
https://n.neurology.org/content/90/3/e214
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5120455
https://www.ncbi.nlm.nih.gov/pubmed/18594894
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4708574

Health

Numbness in Fingers While Sleeping: Causes and Treatment

Written By: Arch
Arch

The feeling of numbness in your fingers upon waking up is not pleasant. It may happen when you wake up in the middle of the night, or at your regular time, but it’s not fun either way. However, you should know that most of the time, it’s nothing serious. Numbed fingers are most often caused by either sleeping in an awkward position or inactivity.

However, there may be more serious issues behind this. Things like peripheral and compression neuropathy, carpal tunnel syndrome, side effects of your medication, or even vitamin B1 deficiency.

Now, of course, these issues vary in severity. Below you can find out more about the causes of numbness in fingers while sleeping, and what to do about it.

Peripheral Neuropathy

Peripheral neuropathy is a series of conditions that arise from damage to one’s peripheral nervous system. The issues depend on the nerves that have been damaged. So, if the nerves that are in charge of your hands are damaged, this can very well lead to a feeling of numbness in your fingers.

It can be both genetic and acquired. Peripheral neuropathy can occur due to diabetes, long-term excessive alcohol consumption, an underactive thyroid gland, and other health conditions. Injuries can cause temporary and permanent peripheral neuropathy as well.

Furthermore, there are certain medications that can cause peripheral neuropathy. The main culprits are cancer treatment drugs. According to the American Cancer Society, this may not be avoidable for those who are undergoing cancer treatment.

Unfortunately, most of the time a cancer patient needs to finish his or her rounds of chemotherapy before this issue goes away. What they can do is perhaps use smaller doses of chemotherapy drugs, or switch to other types altogether.

If the numbness in your fingers only occurs when you wake up from sleep, you might not have peripheral neuropathy. But if you do, the treatment depends on the damaged nerves as well as the underlying cause.

Compression Neuropathy

Unlike peripheral neuropathy, compression neuropathy is not about damaged nerves but rather pressure put on the nerves, usually over a period of time. This causes a numb or “twitchy” feeling in certain parts of a person’s body. Carpal tunnel syndrome, for example, is a subtype of this issue.

Compression neuropathy that happens when you’re asleep can occur anywhere on the fingers, arms, forearms, elbow, and even the neck. There is a multitude of things that can lead to compression neuropathy, some of which are rather severe, such as the pressure exerted by abnormal growths like hematomas (cysts) and tumors.

Others reasons are more benign, like simply sleeping on your hand during the night. Also, the tissue around the nerve can expand due to weight gain or pregnancy-related swelling. Swelling may also be a symptom of hypothyroidism, psoriasis, scleroderma, or acromegaly. Ulnar nerve entrapment and rheumatoid arthritis are common causes as well.

Treatment depends on what caused the issue in the first place. Something as simple as stretching your hand for a minute can solve the issue. Reducing alcohol intake is always beneficial, but the worst-case scenarios would require surgery.

Carpal Tunnel Syndrome

One of the most common causes of numbness in fingers while sleeping is carpal tunnel syndrome. The carpal tunnel is a “tunnel” that you can feel at the base of your palm and wrist. The median nerve is responsible for sensations in the palm side of your fingers (except the little finger).

Whether you are awake or asleep, if the carpal tunnel pinches this nerve, it will cause sensations of pain, numbness, and itching. It can also lead to decreased grip strength and an inability to tell hot from cold.

Now, the reason for this occurrence can be due to a host of factors. Remember that the problem here is centered to the carpal tunnel, i.e. the space where the median nerve passes through, not the nerve itself. Besides the common cause of pressure to the area, carpal tunnel syndrome can also be caused by trauma done to the wrist that leads to swelling – namely, sprains and fractures.

It can also occur due to an underactive thyroid gland or an overactive pituitary gland. People that suffer from rheumatoid arthritis can feel this as well. Carpal tunnel syndrome can affect people who work with vibrating tools all day and office workers with bad posture. Also, it affects women in pregnancy and menopause because of fluid retention. In rare cases, it can occur due to the development of tumors or cysts in that area.

Other Causes

There are some other causes that may lead to the feeling of numbness in fingers while sleeping. Vitamin B deficiency is one. Vegans and vegetarians often experience this, as well as senior citizens who are fifty years or older.

Additionally, this condition can affect celiac disease and inflammatory bowel disorder patients. This issue is treated by either taking vitamin B supplements.

People with spinal or brain disorder may also suffer from these issues, as can people who have suffered a stroke. They should only be treated by authorized physicians in light of the potential complications.

When to See a Doctor?

Numbness in your fingers or hand can be caused by a multitude of factors, which would require different treatments. Most often all you have to do is shake your hand and stretch a little, and you will be right as rain. However, there are a couple of factors that may indicate a symptom of something more serious.

You should see a doctor if you have some of the following issues:

  • The numbness persists for a couple of days
  • The numbness spreads to other parts of your body
  • If you feel dizzy or confused
  • If you feel weakness or paralysis in parts of your body
  • If you feel a severe burning sensation that only gets worse

Hopefully, this is not a serious issue. Just remember to stay calm. If necessary, visit your doctor and be completely honest.

 

References:

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Carpal-Tunnel-Syndrome-Fact-Sheet
https://www.medicalnewstoday.com/articles/324456.php
https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/peripheral-neuropathy/managing-peripheral-neuropathy.html
https://www.medicinenet.com/numbness_fingers/symptoms.htm

Health

What to Eat When You Have Diarrhea (and Foods You Should Avoid)

Written By: Arch
Arch

A bout of diarrhea is something everyone has had to deal with. Often lasting no more than a day or two, most people will experience diarrhea a few times a year. While there can be many causes for the condition, the food you consume plays a huge role in how your digestive system works.

To avoid aggravating the problem, it can help to know what to eat when you have diarrhea. This article will outline the symptoms and causes of diarrhea and offer tips on foods that can help alleviate the symptoms, as well as those you should avoid.

What Is Diarrhea?

Diarrhea is a loose, watery bowel movement. Typically defined as having loose stools three or more times in a day, most cases of diarrhea clear up on their own without the need for medical assistance.

Symptoms of diarrhea include abdominal pain and cramps, and they may result in the loss of bowel control. In some cases, diarrhea can also lead to headaches, fever, or nausea.

Causes of Diarrhea

While you can get diarrhea from something you ate, the most common causes of diarrhea include:

  • Bacterial infection
  • Viral infection
  • Parasites
  • Some medications like antibiotics
  • Food intolerances and allergies
  • Medical conditions such as Crohn’s disease and irritable bowel syndrome (IBS)

In many cases, it is difficult to identify the cause of diarrhea. If you suffer frequent bouts, speak to your doctor about diagnosis and treatment.

What to Eat When You Have Diarrhea

While it’s common to experience bowel problems from time to time, many people are unsure about the best foods to eat when they have diarrhea. Although you may not have a huge appetite, eating the right diet can help alleviate the symptoms and make you feel better.

Try a Bland (BRAT) Diet

Bland food is gentle on the stomach and easy to digest. When you have diarrhea, most people recommend eating a BRAT diet, which consists of bananas, rice, applesauce, and toast.

Bananas

Bananas are high in the soluble fiber pectin which helps absorb liquid and move stools smoothly through the digestive tract. A great source of potassium, eating bananas when you have diarrhea will replace some of the electrolytes lost during frequent bowel movements.

As they ripen, the starch in bananas is turned into sugar which is easier to digest. To avoid upsetting your stomach, only eat bananas that are ripe and completely yellow.

Rice

As rice passes through the digestive tract, it absorbs water and binds material. This makes for firmer stools and can help relieve diarrhea.

Although brown rice has many health benefits, the high fiber content can make matters worse when you’re struggling with your bowels. White rice is a good source of carbohydrates and gentle on the system, making it the perfect choice when you have diarrhea.

Applesauce

The natural sugars in applesauce make for a quick way to increase your calorie intake when you have diarrhea. Bland yet sweet, applesauce goes down easy even with a diminished appetite.

Made from ground apples including the skins, applesauce contains high concentrations of soluble fiber which can help bind stools. Look for organic applesauce or make your own, but be careful with flavored varieties as they may contain added sugars that worsen symptoms.

Toast

One of the blandest things you can eat is a dry piece of toast, but it’s often the perfect thing when your stomach is playing up. While a small amount of butter can help it go down, make sure not to add anything that is hard to digest.

Avoid whole wheat bread and instead opt for white bread when you have diarrhea. Much like white rice, the lower fiber content is easier on the system.

Stay Hydrated

One of the biggest dangers of diarrhea is dehydration. As bowel movements are watery and frequent, the body needs more fluid than usual to stay hydrated.

Common signs of dehydration are dark-colored urine, thirst, and infrequent urination, while other symptoms can include:

  • Fatigue
  • Dry skin
  • High fever
  • Dizziness

The easiest way to hydrate is to drink clean, plain water. If you’re in an area with substandard water resources, opt for purified bottled water or boil water before consumption.

When you’re experiencing diarrhea, another great way to replace lost fluid is to use sports drinks. Not only will they rehydrate the body but the included salts and electrolytes can help replace minerals lost through bowel movements.

If you’re dehydrated, it’s best to avoid high-sugar and caffeinated beverages. While some people swear by a glass of warm coke to soothe a sore stomach, be sure to also drink plenty of water to avoid worsening the symptoms.

Other Foods That Can Help

Although bland food isn’t too appealing, it’s generally the easiest food to digest. Other bland foods you can eat when you have diarrhea include:

  • Crackers
  • Cooked cereal
  • Pretzels
  • Boiled potatoes
  • Cooked vegetables like carrots and green beans
  • Boiled or baked chicken and broth

Try Beneficial Bacteria

Probiotics can help relieve diarrheal infection by introducing good bacteria to the gut. As considerable amounts of the beneficial bacteria are lost through diarrhea, probiotics like those found in yogurt, kefir, and kimchi can help restore the balance to your system.

Studies have shown that eating foods containing probiotics can make diarrhea go away faster. They help break down damaging toxins and can assist in preventing or reducing the frequency of diarrhea.

Foods You Should Avoid

It can be easy to eat something that will further upset your stomach. To keep the discomfort to a minimum, it is best to avoid the following when struggling with diarrhea:

  • Milk and dairy products like cheese
  • Spicy food
  • Fried or processed food
  • High fiber foods like whole grains and nuts
  • Cruciferous vegetables like broccoli and cauliflower
  • Citrus fruits
  • Garlic and onion
  • Artificial sweeteners

Should You Change Your Diet?

If you have stomach issues or suffer from frequent bouts of diarrhea, it could have something to do with your diet. Many people suffer from food intolerances and may not realize it. If you think you’re sensitive to any foods, speak to a doctor about an allergy test.

After learning what to eat when you have diarrhea, you should be able to make some positive changes to your diet to avoid ongoing problems. Keep hydrated and follow a BRAT diet to avoid upsetting your stomach. Speed up recovery with probiotics and steer clear of foods that might trigger another bout.

If you experience symptoms of diarrhea for longer than three days or notice blood in your stool, it’s best to speak with a doctor. They can determine the cause of your diarrhea and recommend a treatment plan to help.

 

References:

https://www.ncbi.nlm.nih.gov/books/NBK373095
https://my.clevelandclinic.org/health/drugs/14598-probiotics

Health

Detox Your Liver: 9 Best Liver Cleansing Foods

Written By: Arch
Arch

The liver is one of the largest and hardest working organs in the body. It’s responsible for removing toxins and plays a key role in many metabolic processes.

Weighing around 3 pounds, the liver converts fat into energy and helps stabilize blood sugar levels. As the liver also converts the nutrients we eat into substances the body can use, some foods can cause problems for the organ.

For your liver to function properly, it is important to eat a healthy and balanced diet. Eating foods that help improve liver function is an easy way to improve your overall health.

To help you make the right food choices, this article will look at nine of the best liver cleansing foods. We’ll also let you know what foods to avoid and discuss if a liver cleanse is right for you.

Why Is the Liver So Important?

The liver is a critical organ that’s responsible for a number of different functions, including:

  • Removing toxins
  • Regulating nutrients and aiding digestion
  • Keeping blood sugars balanced
  • Regulating hormones

The liver produces bile which helps digest fat. It protects against infection by removing bacteria and other potentially toxic substances from the blood. The liver also stores and regulates sugars, vitamins, and minerals and releases them into the body when required.

Best Liver Cleansing Foods

With easy access to junk food and take-out, you could be doing your liver some damage. To restore optimal liver function, try incorporating more of the below foods into your diet.

1. Garlic

Garlic is rich in vitamin C, vitamin B6, and selenium, all of which help protect the liver and assist with detoxification. Used medicinally for centuries, garlic activates enzymes that help with digestion and flushing toxins from the body.

2. Green Tea

Drinking green tea has a host of health benefits. Green tea includes naturally occurring antioxidants called catechins, which studies have shown help improve liver function.

While a few cups of green tea a day can be beneficial, green tea extract may cause damage for people with liver disease. Studies have found the extract causes a decrease in liver enzymes and reduces its function. To avoid damaging your liver, stick to the tea. Don’t take the extract without consulting your doctor first.

3. Walnuts

High in amino acids and omega-3 fatty acids, walnuts are one of the best liver cleansing foods you can eat. The process of converting nutrients to energy produces ammonia which is highly toxic to the body. The amino acid arginine that is found in walnuts helps break down and convert this toxic substance into urea which the body can then safely absorb.

4. Beets

Beets have high levels of pectin, a form of soluble fiber that helps cleanse the liver. Rich in antioxidants and nutrients like folate, beets stimulate bile flow, flushing toxins from the liver through the digestive tract. A great addition to any meal, beet juice has also been found to benefit heart health and reduce inflammation throughout the body.

5. Lemons and Limes

The juice from lemons and limes can also help flush toxins from the liver. High in vitamin C and the antioxidant glutathione, citrus fruits can help improve energy levels while detoxing the liver and boosting the metabolism.

For a great way to start the day, mix the juice from half a lemon into a glass of warm water and sweeten with honey if required. This will also aid digestion if taken before a meal.

6. Cruciferous Vegetables

Research has found that the benefits of eating cruciferous vegetables can last for weeks. Vegetables including broccoli, Brussels sprouts, and cauliflower are a great source of glucosinolates which help the liver produce enzymes that protect it from damage.

Studies have found that eating broccoli may also help fight the development of liver disease and cancer. Roasted or steamed, cruciferous vegetables can be easily incorporated into any meal.

7. Apples

Like beets, apples have high concentrations of pectin which cleans toxins from the digestive tract. This soluble fiber aids with digestion and helps remove toxins from the body. To get the most benefit, leave the skin on as it has the highest amount of fiber.

8. Olive Oil

Often considered a healthy fat, olive oil is loaded with antioxidants which may reduce the risk of cancer. Olive oil can help reduce fat in the liver and regulate glucose levels, which improves liver function. A year-long study found that consuming one teaspoon of olive oil a day can improve enzyme levels and reduce inflammation.

9. Turmeric

Turmeric helps repair liver cells and boost production of enzymes that break down toxins. Something of a wonder spice, turmeric boosts bile production, which helps free the liver of fat-soluble toxins. Try adding turmeric to your favorite dishes or pick up a supplement for an additional boost.

Foods to Avoid

As the liver is such an important organ, try to avoid the following foods to keep your liver functioning properly:

  • Sugar: To keep your liver free of excess fat, reduce the amount of sugar you consume. Many processed foods include high levels of added sugar. To avoid the extra calories and protect your liver, be sure to check the sugar content when buying anything processed.
  • Alcohol: Excessive consumption of alcohol is the leading cause of liver cancer and disease. In fact, drinking more than a moderate amount of alcohol can cause damage throughout the body. A recent study found that even one or two drinks four times a week can increase the risk of premature death by 20%.
  • Processed food: As well as added sugar, processed foods typically have limited nutritional value. Protect your health by eating fresh fruits and vegetables, and cook at home rather than eating fast food.
  • Red meat: Often high in fat, red meat should be avoided if you’re trying to cleanse your liver. The saturated fat in red and processed meat makes it harder for the liver to function.

If you find it difficult to completely cut out any of the above foods, you can still help your liver by limiting the amount you consume.

Should You Cleanse Your Liver?

If you’re asking yourself whether or not you need to cleanse your liver, the answer is probably yes. As most people consume more than the recommended amount of alcohol and processed foods, there’s a good chance your liver could do with a boost.

Now that you know what the best liver cleansing foods can do for your health, start incorporating them into your diet. Small changes can yield big results.

Start your day with a glass of lemon water or green tea. Throw some broccoli, beets, and walnuts into a salad dressed with olive oil for lunch. By slowly adding these foods to your diet, you can ensure your liver stays healthy and functions properly.

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721
https://www.ncbi.nlm.nih.gov/pubmed/24065295
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763469
https://www.ncbi.nlm.nih.gov/pubmed/25875121
https://nutritionfacts.org/2013/07/18/broccoli-boosts-liver-detox-enzymes
https://www.ncbi.nlm.nih.gov/pubmed/26865652
https://www.ncbi.nlm.nih.gov/pubmed/11008902
https://www.ncbi.nlm.nih.gov/pubmed/20465434
https://medicine.wustl.edu/news/even-light-drinking-increases-risk-of-death

Health

Eight Natural Remedies for Dark Circles

Written By: Arch
Arch

It’s not a pleasant feeling when you look at your reflection to find dark circles around your eyes. Blame it on not sleeping well, recent illness, or maybe even your ancestors! They appear often and they make you look unenergetic. Don’t worry – they are not here to stay.

There are different ways for you to deal with dark circles. You can treat them naturally, medically or even surgically. If you could help it, you wouldn’t want to use any pharmaceutical or chemical products. They are temporary, don’t always work and may damage your skin.

Modern lifestyle makes almost everybody suffer from under-eye circles. Fortunately, natural remedies for dark circles are everywhere. You will find some at your home right now! This article will go over some of the best ways to naturally treat the skin under your eyes.

The Cause of Dark Circles

Some people are more familiar with these dark blemishes. People inherit them in their genes. They can also be a symptom of a chronic illness. Others may have them occasionally for various reasons. Time takes its toll on your skin as well. As you get older, your skin becomes thinner and dark circles more noticeable.

The causes of dark circles are various:

  • Lack of sleep and oversleeping
  • Unsettled biorhythm
  • Allergies
  • Flu
  • Smoking, drug and alcohol use
  • Stress
  • Thin skin
  • Dry skin
  • Genetics
  • Aging
  • Dehydration
  • Inflammation or swelling
  • Rubbing your eyes
  • Overexposure to the sun
  • Anemia
  • Vitamin B12 and vitamin K deficiency

As you can see, you are much more likely to have dark circles than not have them. It is too difficult to prevent them today.

How to Treat Them?

The best that we can do is turn to nature for help. There are various natural remedies for dark circles that you may even find in your kitchen.

1. Cucumber

Cucumber contains a high amount of vitamin K. This Vitamin will regulate your blood flow. It will lower the chances of swelling around your eyes. You can slice two circles of cold cucumber and place them on your eyes for 10-15 minutes. Do this twice a day and the dark areas will slowly fade.

If you wouldn’t mind taking an extra step, you may dip the cucumber slices into lemon juice first. Lemon is full of vitamin C. This vitamin helps your skin to keep its brightness and tightness!

2. Black and Green Tea Bags

Black and green teas contain caffeine. Caffeine is known to shrink blood vessels and soothe inflammations. They also contain antioxidants that tighten the skin.

Dip two teabags in warm water and let them cool off in the fridge for five minutes. Then you can place them on your closed eyes for 15 minutes. You may also apply slight pressure and gently massage the eye area. Repeat this process a couple of times a day until you see progress.

3. Coconut Oil

Coconut Oil is rich in vitamin E and antioxidants. These substances heal damaged skin cells and reduce swellings. They also make your skin soft and moisturized.

You can put the oil directly to the dark circles. Or you can drizzle some oil on a cotton ball to apply it carefully. Leave the oil on your eyes for three hours before rinsing with cold water. You should do this two to three times a day until the circles disappear.

4. Tomato Paste

Fresh tomato juice is good against dark circles as well. It is rich in vitamins A, B and C. These vitamins nourish the skin and make your cells stronger. Tomato juice also has bleaching properties. It can make your skin lighter and shrink the circles. However, you wouldn’t want to use canned tomato paste for this.

Whizz fresh tomatoes in a blender until they turn into a paste. You can then apply the paste directly to the dark circles. Wait 10 minutes before rinsing with cold water. You should do this about two times every day.

5. Aloe Vera

Like tomatoes, aloe vera is a natural vitamin store. Aloe vera also decreases pigmentation around the eyes, which is one of the causes of dark circles.

You should place aloe vera leaves in hot water for ten minutes. Then, dip cotton balls to absorb the gel when it cools off. After that, place the cotton balls on the dark area. Since this is not always possible, you can find aloe vera gel in your local pharmacy.

Apply the gel while massaging the skin and leave it for ten minutes. You can use a clean cloth to remove the gel from your face and rinse off with water. You can do this 2 to 3 times a day for a couple of days. The circles should fade.

6. Milk

Milk is the primary container of lactic acid. This substance keeps the skin smooth and moisturized. It also helps with reducing the appearance of dark eye circles.

Soak cotton balls in milk and put them on the darkened areas for a few minutes. Like with most natural remedies for dark circles, you may have to repeat this a few times a day. You will not notice the results immediately.

7. Elevating Your Head

The way you sleep can cause darkness around your eyes. If your head is not elevated enough, fluid from your eyes may pool and cause swelling. This is why your eyes sometimes looked puffy when you just woke up. If you want to prevent this, you should make sure to elevate your head in bed. This can be done with a taller pillow or you could double it up. Or find a different way to sleep!

8. Applying Cold Pressure

If you want to reduce the swelling around your eyes, place anything cold on them. Sometimes you won’t have natural remedies lying around so anything frozen can work. Wrap some ice cubes in a clean cloth and hold them under your eyes.

Of course, ice cubes lack vitamins and other effective substances. This is only a temporary solution.

When Should You Visit the Doctor?

If dark circles remain after you’ve tried a good number of natural treatments, it is probably time to consult the doctor. Sometimes dark eye circles can be a symptom of serious conditions such as anemia. Dermatitis and allergies may also cause puffy eyes. Your doctor will give you a check-up and get to the bottom of it.

Dark circles are a common occurrence. In the modern age, it affects almost everybody. Luckily, nature has enough resources to take care of it. Natural remedies for dark circles are around you. Take care of your lifestyle, apply some vitamins, and watch them fade away!

 

References:

https://www.mayoclinic.org/symptoms/dark-circles-under-eyes/basics/definition/sym-20050624
https://www.scripps.org/news_items/4583-what-are-the-best-ways-to-remove-dark-circles-under-the-eyes

Health

How to Treat Heel Spurs

Written By: Arch
Arch

Although heel spurs often show no symptoms, they can occasionally be quite painful. Many people describe this pain as that of a knife going through your heel. If you have a severe case of heel spurs, it may affect your ability to walk properly.

The good news is that there are many home remedies and over-the-counter solutions that can help. Surgery is an option too, if none of the other approaches made a difference, but most people don’t need it.

Let’s take a look at how to treat heel spurs with all-natural methods.

1. Magnesium

Heel spurs are bony outgrowths that form as a result of calcium buildup under the calcaneus bone (heel bone). As such, they can sometimes be treated with different forms of magnesium. More than 50% of all magnesium in our body is stored within bones, and it is in charge of proper bone formation. Magnesium deficiency contributes to the development of heel spurs.

To treat this condition, you can try a warm bath with Epsom salt (magnesium sulfate). Just add one cup of Epsom salt to your bath, then massage the heal area to relieve the symptoms of heel spurs.

In addition, you can try adding more magnesium-rich foods to your diet. These include:

  • Banana
  • Spinach
  • Black beans
  • Avocado
  • Brown rice
  • Millet

If you suffer from severe magnesium deficiency, you might want to consider taking supplements. However, you should never do this without consulting your physician first.

2. Proteolytic Enzymes

Heel spurs often come hand-in-hand with plantar fasciitis, which is an inflammation of the ligament underneath the foot. In many cases, it’s this inflammation that causes the stabbing pain that patients report.

To reduce inflammation naturally, you can use proteolytic enzymes. These enzymes reduce swelling through the process of breaking long proteins into fragments, and then dissolving them into amino acids.

For relieving the symptoms of plantar fasciitis, you can make some changes in your diet. Foods rich in proteolytic enzymes include pineapples and papayas. The enzymes are also available in various supplements, and you can talk to your doctor about whether that’s a good choice for you.

3. Fish Oil

Most fish are rich in omega-3 fatty acids, one of the most powerful antioxidant and anti-inflammatory compounds in nature. To get rid of the inflammation that might be causing you severe pain, you can take omega-3 acids in the form of fish oil.

In general, 1,000mg of fish oil is a healthy dose that can be effective at reducing different types of inflammation. It’s important that you don’t go over the recommended daily intake. Consuming too much fish oil can produce unpleasant side effects, especially if you go with low-quality fish oil that’s highly-processed.

4. Alkaline Diet

Your body needs to maintain an optimal acid/alkaline balance, also called the pH balance. Disturbances in the acid/alkaline ratio can cause many health issues.

When there’s too much acid in your body, it takes calcium from your bones in order to neutralize this acidity. As highly-acidic areas draw in that calcium, it builds up over time and can cause outgrowths like the heel spurs.

To stop this from happening and potentially get rid of the spur, you need to increase your body’s alkalinity. This is done by maintaining an alkaline-rich diet. The most common alkaline rich foods include:

  • Banana
  • Spinach
  • Kale
  • Sweet potato
  • Carrots
  • Celery
  • Kiwi
  • Cherries

If you eat too much acidic food like animal protein, grains, and calcium-rich dairy, balance it out by adding alkaline foods to your diet.

5. Stretching Exercises

Stretches can help you relax the muscles surrounding your heel, which reduces the pressure and strain of the ligaments. Bear in mind that these should be light exercises and that you shouldn’t push yourself too hard, otherwise you might make the problem even worse.

One of the best exercises for heel spurs are light foot flexes. Here’s how to do them:

  1. Sit and cross one leg over the other.
  2. Grab your toes and gently pull them towards your chest.
  3. Hold for 30 seconds, then release.
  4. Repeat five times, then do the same with the other foot.

Calf stretches might also be helpful for relieving pressure off your heels. Use this simple exercise to do make this happen:

  1. Stand straight with your arms touching the wall in from of you.
  2. Step forward with one leg and slowly lean towards the wall.
  3. Bend your knees while pushing your hips forward.
  4. Stay in this position for 10 seconds, then return to the starting position.
  5. Repeat 10 times, then switch your legs.

Do the exercises every morning, afternoon, and evening. With time, you should notice the symptoms receding.

6. Comfortable Shoes and Orthotics

Changing your footwear is one of the best ways to combat heel spurs and prevent further damage. A pair of good shoes can move the pressure from your heel to other parts of your foot, which can result in less pain and reduced inflammation.

Your shoes should be flexible enough to ensure comfort, and you should choose a model with soft soles. Also, shoes with a slightly elevated heal can move the pressure forward, relieving your heel from the strain and minimizing the pain that spur is causing. The heels should be supported, and you need to make sure your foot doesn’t roll inward or outward.

If finding shoes like this is hard, you can try using orthotics. These molded shoe inserts are custom-made to ensure optimal heel support while making sure your feet stay in place.

Give It a Try

Now that you’ve seen how to treat heel spurs at home, don’t hesitate to give these methods a try. If left untreated, a heel spur can cause a lot of damage to the ligament above it, which can result in further bone and muscle damage.

If all else fails, you can always opt for surgery. The operation is smooth in most cases, and can help you get rid of the heel spurs for good.

 

References:

https://www.healthline.com/health/heel-spur-treatment#shoes-and-orthotics
https://orthoinfo.aaos.org/en/diseases–conditions/plantar-fasciitis-and-bone-spurs
https://www.livestrong.com/article/125730-papaya-pineapple-enzymes
https://www.webmd.com/pain-management/heel-spurs-pain-causes-symptoms-treatments
https://www.medicinenet.com/heel_spurs/article.htm
https://www.medicalnewstoday.com/articles/324271.php
https://yurielkaim.com/highly-alkaline-foods

Celebrities with Lyme Disease

Written By: Arch
Arch

Diseases don’t care who you are. They can affect all of us, regardless of social status, wealth, skin color, or age.

Every once in a while, a celebrity opens up about their health struggles. As much as it saddens us to hear their stories, this helps raise awareness about health issues that people don’t talk about enough.

Lyme disease is a good example. It’s useful to take a look at what celebrities with Lyme disease have to say about living with this life-changing condition.

Avril Lavigne

In 2014, Avril Lavigne was diagnosed with Lyme disease. A year later, she decided to speak out about how the condition affected her life after the diagnosis. She states that for the first five months, she was bedridden. After being bitten by a tick, the disease went undiagnosed for 8 months, which was enough for it to cause serious issues.

Luckily, in an interview she gave to PEOPLE magazine at the beginning of 2019, Lavigne says she’s feeling very good. The foundation that she started after being diagnosed has helped many people battle the disease, and she plans to continue her efforts to aid Lyme prevention.

Yolanda Hadid

Yolanda Hadid has devoted the past few years to spreading awareness about Lyme disease. Yolanda and her son Anwar Hadid both have the disease, and so does her daughter, supermodel Bella Hadid.

It’s quite common for Lyme disease to affect multiple family members. The reasons for this are still unclear but it may be due to the fact that families share the same environment. In the case of the Hadids, it’s suspected that they came into contact with diseased ticks at the family horse ranch in Santa Barbara.

Yolanda Hadid wrote a book on the disease, spoke at the Global Lyme Alliance Gala, and has been spreading the word about her struggles on social media to help people understand the way the disease works, and how it can affect anyone.

Kelly Osbourne

Kelly Osbourne contracted Lyme disease in 2004, when she was bitten by a tick at her father’s 56th birthday. Immediately after this happened, she started feeling severe stomach pains, a sore throat, and a variety of other symptoms associated with the disease.

Not long after, she was diagnosed with Lyme. She says that, even though she struggled a lot, the experience taught her to trust her instinct and advocate for her health.

Ally Hilfiger

The daughter of fashion mogul Tommy Hilfiger has been struggling with Lyme ever since she was seven years old. After getting bitten by a tick as a child, she spent 10 years receiving different diagnoses, all of which were incorrect. These included anxiety, fibromyalgia, chronic fatigue syndrome, and many others.

She states she felt quite relieved after receiving the true diagnosis, as she finally knew what she was up against. Since then, she has been battling the disease, and most of the symptoms have subsided. She says that she still has good and bad days, but that she’s gotten used to it as it’s not likely to change in the foreseeable future.

Daryl Hall

Daryl Hall, the lead vocalist of Hall & Oates, received his Lyme diagnosis in 2005. Living in the countryside for many years, he was exposed to wildlife on a daily basis, which is among the biggest risk factors for contracting Lyme.

At first, Hall didn’t know what was happening to his body. He thought he had allergies because he’d feel feverish from time to time. But then his symptoms got worse, and he started experiencing severe muscle stiffness, a high fever, and tremors all over his body. He had to cancel his tour because of the effect that the disease had on his body, and he started focusing on treatment.

Richard Gere

In 2000, Richard Gere had to delay working on the movie Autumn in New York due to his Lyme diagnosis. He states that the disease was quite frightening for him, and that he felt as if has life has been going in slow motion during treatment. He suffered severe body aches and was robbed of all his strength.

Luckily, his Lyme was diagnosed while it was still in the early stages. It didn’t grow into a chronic disease, which is why Gere was able to recover fully after a course of antibiotics. He hasn’t felt any symptoms ever since, and he has been free from the disease from the moment he finished treatment.

Amy Tan

This prominent American novelist has experienced a severe case of Lyme disease, which evolved into late-stage neuroborreliosis, a neurological manifestation of the disease. The main reason why her disease was able to spread so far is because she was misdiagnosed for four years.

When she first started feeling symptoms, she didn’t think much of them. She tied them to stress and too many plane rides with very little sleep. However, she started suffering from severe insomnia, joint pain, heart palpitations, and various other symptoms that baffled her doctors. Because this disease is difficult to recognize, she went on without an accurate diagnosis for too long.

Today, she says she does have her life back, but she’s still not cured. The disease caused permanent body damage, including 16 brain lesions and epilepsy. Luckily, the antibiotics are working, and she’s able to write again.

Jamie-Lynn Sigler

The famous actress is a good example of a celeb with a fully treated Lyme disease. She contracted Lyme on set in rural New Jersey, after which she started feeling a tingling sensation in her feet, which turned into leg paralysis.

Luckily, the disease didn’t have enough time to produce any chronic symptoms, as Sigler was given appropriate antibiotic treatments on time. She says this was a life-changing experience for her, as it made her realize that everything could be taken from her in one moment.

Spreading the Word

Many celebrities with Lyme disease try their best to share their story with the world, so that people know how the disease can present itself. Like with many other severe health issues, early detection in key. If caught on time, Lyme disease doesn’t have to take a toll on the overall life quality of the person who contracted it.

 

References:

https://people.com/health/celebs-who-have-lyme-disease/#avril-lavigne
https://www.health.com/health/gallery/0,,20981646,00.html
https://www.health.com/mind-body/ally-hilfiger-lyme-disease
https://www.nytimes.com/roomfordebate/2013/08/11/deconstructing-lyme-disease/my-plight-with-lyme-disease
http://www.ajnr.org/content/30/6/1079
https://www.popmythology.com/15-celebrities-with-lyme-disease

Health

How Much Does a Vasectomy Cost in the US

Written By: Arch
Arch

For many people, becoming a parent is the most beautiful thing in the world. But it requires careful planning and it’s important to find the right moment to start a family.

Medical science has developed many forms of contraception, with vasectomy being among the most effective options. If you believe you’re done having children, or you don’t want children at all, you might want to consider it.

But how much does a vasectomy cost, and is it there a way to reverse it if you change your mind? Is it really the best way of preventing an unwanted pregnancy? Keep reading to find out.

How Much Does a Vasectomy Cost?

In the US, male sterilization can cost anywhere between $300 and $3,000. The main factor that contributes to the price is where the vasectomy takes place. For example, performing a vasectomy in a doctor’s office or a clinic costs less than doing it in an outpatient facility. There are also regional differences in pricing.

There are two types of vasectomy you can choose from: conventional and non-scalpel vasectomy. The second option is the more convenient one, as no stitches are needed, and the recovery time is much shorter. If you’re considering a non-scalpel vasectomy, you’ll be glad to hear that it costs the same as the conventional method in most cases. Still, some private clinics might charge more for it.

What Does the Price Cover?

In most cases, your vasectomy bill should cover:

  • The first consultation with the doctor
  • Anesthesia
  • The procedure
  • Follow-up semen analyses

After the procedure, you’ll have to do a few follow-up sperm counts to see whether it was successful. Most clinics include this in the price, but some may charge extra for it. It’s important that you ask your healthcare provider about everything that your fee covers, so that you can avoid hidden expenses.

Some outpatient facilities and clinics might offer you a discount if you decide to pay cash in advance. You can also use your credit card to pay for the procedure in most facilities. Note that many insurance plans cover the partial or full cost of a vasectomy.

Additional Costs Due to Possible Side Effects

In general, a vasectomy is a safe procedure that comes with little to no serious side effects. But some men might experience complications, which include:

  • Infection – Swelling that doesn’t go away followed by a high fever and increased pain.
  • Granulomas – These are non-cancerous growths that may form on the operation site due to sperm leakage.
  • Erectile dysfunction or a lack of sex drive – The procedure might also cause painful intercourse or premature ejaculation.
  • Severe pain – Some pain is normal, but if it doesn’t subside within a week (or less with the non-scalpel procedure), or gets worse with time, it might be a sign of a more serious problem.

Treating these side effects can be an additional expense, and it’s important to plan your budget accordingly. You might even need further surgery, which can be quite costly.

Still, side effects develop rarely, and most patients have a relatively fast and smooth recovery. It’s also important to mention that in the vast majority of cases, vasectomy doesn’t cause impotence.

Reverse Vasectomy Cost

Around 6% of people that have a vasectomy end up regretting this decision for different reasons. This is when they start thinking about vasectomy reversal. Unfortunately, this is an extremely expensive way of changing your mind.

The price of a reverse vasectomy can go from a few thousand dollars to a staggering $30,000 or more. Worse yet, medical insurance usually doesn’t cover these costs. Still, it’s worth checking in with the insurance carrier just in case they offer partial coverage.

There are various payment arrangements that can be made, but most doctors require a non-refundable fee as a form of commitment. It’s important that you do some research before you decide to have a reverse vasectomy, as there may be good local options that can save you a great deal of money.

Sperm Banking Cost

The chances of a reverse vasectomy failing aren’t that small, as sperm fails to return to the semen in only 10-20% of cases, depending on the procedure. What’s more, the partners of men who have had a vasectomy manage to conceive in 40-70% of cases.

But this success rate isn’t enough for everybody. There’s no guarantee that the procedure will make you fertile again, so you may end up losing money, not to mention the disappointment of knowing that the surgery wasn’t successful. Chances of a successful reversal drop as more time passes after the vasectomy.

As a backup option, men who want to have a reverse vasectomy will often go with sperm banking. During the reverse vasectomy procedure, sperm is harvested and is sent to a sperm bank for later use in in-vitro fertilization.

Even though this is a good way to make sure a patient can still have children if the surgery is unsuccessful, it comes at a price. Both sperm harvesting and banking involve fees that can go from a few hundred to a few thousand dollars.

To maximize your chances of success, always add sperm harvesting and banking costs to the overall costs of a reverse vasectomy.

Is Having a Vasectomy Worth It?

Most men who have a vasectomy are satisfied with the results. It’s an effective way of enjoying sex without the risk of unwanted pregnancy, and the procedure is quick and relatively safe.

Still, this isn’t a small decision, and it should be well thought out. A reverse vasectomy costs a lot of money, and it can also be ineffective.

If you ever consider having a vasectomy, make sure to discuss this decision with your partner. Take into account the costs, the risks, and the end result of the procedure before you make your decision. If it seems like too big of a step, there are many other contraceptive methods that can be effective, while saving you a lot of money at the same time.

 

References:

https://www.verywellhealth.com/how-much-does-a-vasectomy-cost-906900
https://prostate.net/articles/how-much-does-a-vasectomy-cost
https://www.verywellhealth.com/vasectomy-male-sterilization-details-2328550
https://prostate.net/articles/what-is-the-cost-of-a-vasectomy-reversal
https://www.birthcontrol.com/can-you-reverse-a-vasectomy/

How Much Do Anesthesiologists Make

Written By: Arch
Arch

When undergoing a surgery, people usually don’t pay much attention to the anesthesia they’re receiving. Understandably, they’re much more likely to focus on the outcome of the surgery, ignoring everything else.

But though they get less recognition than surgeons, anesthesiologists have one of the most responsible jobs in the medical industry. Administering anesthesia safely is a difficult process that requires a lot of planning. It can be just as risky as the surgery itself.

Keeping this in mind, it’s no surprise that this is one of the highest-paid professions in medicine. So how much do anesthesiologists make? Keep reading to find out.

How Much Do Anesthesiologists Make on Average?

The national average income of an anesthesiologist in the US is $371,527 per year. Depending on multiple factors, experience being the most important one, an anesthesiologist’s salary can go from $243k to $574k. Here’s a breakdown of an anesthesiologist’s salary according to their years of experience:

  • 1 – 3 years – $243k – $454k ($346k on average)
  • 4 -6 years – $254k – $471k ($358k on average)
  • 7 – 9 years – $275k – $513k ($389k on average)
  • 10 – 14 years – $292k – $543k ($412k on average)
  • 15+ years – $308k – $574k ($436k on average)

This kind of income puts anesthesiologists near the very top in the medical industry. Of course, the job wouldn’t pay so much if it wasn’t extremely challenging. So let’s take a look at what exactly it is that anesthesiologists do.

The Responsibilities of Anesthesiologists

If you’re about to have surgery, you only see your anesthesiologist show up with a combination of medications they give you. However, their job starts much sooner, no matter the patient. Before the surgery begins, anesthesiologists need to:

  • Discuss the patient’s current state with other physicians and surgeons
  • Review the patient’s history of illnesses and medications
  • Check for any allergies or sensitivities
  • Closely examine the patient’s state and follow up on any concerns
  • Find the appropriate medications to administer to the patient

Obviously, administering local anesthesia is much easier, and it comes with fewer risks than general anesthesia does. It’s the latter that makes the job of an anesthesiologist extremely delicate and stressful.

After putting the patient in a state of controlled unconsciousness, anesthesiologists need to constantly monitor the patient’s vitals and adjust the medications accordingly. Many anesthetics are so powerful that even a minor mistake in the dosage can be fatal. The same goes for the combinations of different anesthetics, which need to be carefully planned in advance.

After the surgery is done, an anesthesiologist makes sure that the patient regains consciousness smoothly, and they also ease any post-op pain and discomfort.

Another thing that makes this job very hard is working under immense pressure. In emergency situations, anesthesiologists need to keep a cool head and act very quickly. They have to retain their focus, no matter how alarming the state of the patient may be.

Education Requirements

Another reason why an anesthesiologist’s job is so well-paid is the long years of education and training required to pursue this career.

Like all other physicians, the first step towards becoming an anesthesiologist is graduating a 4-year college with the appropriate pre-med track that involves subjects like chemistry, advanced math, and physics.

Upon receiving a bachelor’s degree, anesthesiologists need to enroll in medical school, which lasts another four years. Usually, they’ll spend the first two years doing classwork, while the remaining two involve work in a hospital setting.

This is where prospective anesthesiologists first interact with patients in need of anesthesia. They are supervised by experienced physicians, and learn how to apply their knowledge to real-life situations.

Having graduated medical school, anesthesiologists need to complete a four-year residency. After this, some anesthesiologists decide to complete an additional one-year fellowship.

The extensive educational requirements are the reason why anesthesiologists rarely start their career before their 30s. It takes a lot of dedication and hard work to complete their education but it equips them with all the necessary knowledge and skills for the job.

Job Growth Trends

While choosing your career, it’s always important to see whether your job will be viable in the future. If you’re considering anesthesiology as an option, you should know that this is the fastest-growing specialty in the medical industry. According to data from 2016, there will likely be around 5,100 new jobs for anesthesiologists by the year 2026. The projected growth is 15%.

One of the main reasons for this is the aging population. It’s expected that there will be more hospital admissions in the near future, and these elderly patients will require close monitoring and care. In addition to this, we can expect to see more complex surgical procedures as technology keeps evolving.

Is Becoming an Anesthesiologist Worth the Effort?

As you can see, the road to becoming an anesthesiologist is quite hard. But true responsibility starts when an anesthesiologist begins their career. Of course, the salary is more than good enough to ensure a comfortable life for the majority of people, but the price for that is all the stress that anesthesiologists are put under on a daily basis. The strain of the job can have a significant effect on their personal lives.

However, most anesthesiologists will tell you that they love their job. Every medical profession is a noble one, and being able to help people in need is one of the most fulfilling things any professional can do.

Is This the Career for You?

When it comes to medical professions, money shouldn’t be your main reason for pursuing a career. No matter how much you might make, you’re very likely to come to the conclusion that it just isn’t worth it unless you have something else that drives you.

If you’re willing to devote the necessary time and effort to becoming an anesthesiologist, and you can see yourself working in a high-pressure environment, it might be a fitting job for you. The responsibility is incredibly high, and so is the reward. If you truly love the job, the investment will pay off in more ways than one.

 

References:

https://www.glassdoor.com/Salaries/anesthesiologist-salary-SRCH_KO0,16.htm
https://www.workingmother.com/momlife/13707866/how-much-does-an-anesthesiologist-make-a-year/
https://work.chron.com/much-anesthesiologist-make-per-hour-24280.html
https://www.careermatch.com/job-prep/career-insights/articles/how-much-does-an-anesthesiologist-make/
https://money.usnews.com/careers/best-jobs/anesthesiologist/salary

How Much Does a Dentist Make?

Written By: Arch
Arch

Even with good dental hygiene, it’s impossible to avoid a visit to the dentist forever. If your insurance doesn’t cover it, you may feel stunned by how expensive some services are. This is especially true for cosmetic surgery, which is almost never covered by medical insurance and can set you back tens of thousands of dollars.

It’s natural to wonder – exactly how much does a dentist make? What does it take to become one? This article will give you the answers you’re looking for.

How Much Does a Dentist Make on Average?

The average base salary of a dentist in the US is $137,046 per year, with the actual income depending on a variety of factors. First of all, the state that the dentist operates in has a big impact on the salary. The states that offer the highest income are:

  • Delaware – $257,290
  • North Dakota – $238,170
  • Alaska – $237,140
  • North Carolina – $225,890
  • New Hampshire – $219,920

On the other hand, dentists in southern states like Oklahoma and Louisiana make far less money.

Having a private practice is a good way to improve one’s income. However, the most important factor that determines a dentist’s salary is work experience. Here’s how much money a dentist can make depending on the stage in their career:

  • 1 – 3 years – $98k – $179k ($130k on average)
  • 4 – 6 years – $104k – $191k ($139k on average)
  • 7 – 9 years – $107k – $195k ($141k on average)
  • 10 – 14 years – $109k – $199k ($144k on average)
  • 15+ years – $113k – $205k ($149k on average)

Keep in mind that these are just averages, and that some dentists make much more than this, depending on the services they offer and the city they’re in.

As you can see, most dentists make enough money for a very comfortable life. It’s one of the highest-paid professions, but it’s not one that everyone can do. Let’s take a look at what it takes to become a dentist.

Education Requirements

After high school, a dentist’s education begins with a 4-year college. Many dentists decide to major in science-related disciplines, biology being the most common one. However, this isn’t a requirement, and you can continue your education if you’ve completed the pre-dentistry curriculum, which involves English, chemistry, physics, and biology.

Once you have your bachelor’s degree, you have to enroll in dental school. To do this, you need to pass the Dental Admissions Test (DAT) and have a satisfactory GPA. The minimum requirement for your GPA will depend on your chosen school.

If you get in, you go through a four-year program towards a doctor’s degree. Depending on your specialty, you can either carry degree of DMD (Doctor of Medical Dentistry) or DDS (Doctor of Dental Surgery).

Usually, you spend the first two years in a classroom, after which you can begin clinical rotation. During the 4th year of dental school, you start transitioning towards full-time clinical practice.

If eight years of education sound like a lot, you can opt for a concurrent bachelor’s-doctorate program that some schools offer. Upon graduation, you need to go through 2-3 years of residency in one of the main areas of dentistry. The following specialties are recognized in the US:

  • Dental public health
  • Endodontics
  • Pediatric dentistry
  • Oral and maxillofacial surgery
  • Orthodontics and dentofacial orthopedics
  • Prosthodontics
  • Periodontics
  • Pathology
  • Oral and maxillofacial radiology

Like all other medical professionals, every dentist needs a license. To get it, they need to pass written and clinical exams. Additionally, they need to conform to the regulations of the state they’re operating in, which might require additional exams.

What Is Being a Dentist Like?

Many people know that they want to be dentists long before they start their education in this field. They’re drawn to dental science, and they can see themselves taking care of other people’s oral health.

Depending on the field of dentistry you’re interested in, your responsibilities can vary from teeth whitening to performing oral cancer surgery. A dentist’s job can get quite stressful, especially if they work in oral surgery, prosthodontics, or pathology.

Many dentists need knowledge that expands beyond their area of expertise. This includes the use of digital imaging and X-ray machines, administering anesthesia, and various other skills.

Most dentists say that they’re very satisfied with their job. It can be exhausting and stressful, but most of the time the job is rewarding, both financially and personally. And as new procedures and methods are being found on a regular basis, there’s always room for improvement and innovation.

Are There Enough Jobs?

According to the last available data from the BLS (Bureau of Labor Statistics), job growth for dentists is expected to be 19% between 2016 and 2026. This is an extremely good outlook compared to most other professions.

The main reason for this accelerated growth is the fact that more people are becoming aware of the connection between their oral and overall health. In addition to this, the aging population will need more dental procedures in the foreseeable future, which is why there will be a lot of work for professionals in all areas of dentistry.

There is another reason why dentists are so popular these days. Cosmetic dentistry appeals to an increasing number of people. From offering teeth whitening to providing people with implants, cosmetic dentists are highly unlikely to be jobless, especially in metropolitan areas where the demand for this kind of procedure is growing day by day.

Should You Become a Dentist?

Now that you know how much money dentists can make, and what it is that they do, you can decide whether this is the career for you. Like all other medical professions, dentistry is a career that’s not easily attainable, but it’s highly rewarding once you start practicing.

If bringing smiles to people’s faces is something that inspires you, and you’re willing to get down to work, a career in dentistry might be a good decision.

 

References:

https://www.glassdoor.com/Salaries/dentist-salary-SRCH_KO0,7.htm
https://www.bls.gov/ooh/healthcare/dentists.htm#tab-1
https://careertrend.com/much-dentist-make-monthly-5541.html
https://www.careermatch.com/job-prep/career-insights/articles/how-much-does-a-dentist-make/
https://work.chron.com/much-dentist-make-week-8115.html
https://money.usnews.com/careers/best-jobs/dentist/salary
https://www.protectyourincome.com/worst-best-states-to-be-a-dentist/
https://www.ada.org/en/ncrdscb/dental-specialties/specialty-definitions

Health

Peppermint Tea Benefits: 9 Reasons to Drink More Tea

Written By: Arch
Arch

Peppermint tea has long been used to treat a variety of health issues. While Europeans first cultivated the plant in the seventeenth century, dried peppermint leaves have been found inside Egyptian pyramids dating back over 3000 years.

Well known for its anti-inflammatory and anti-bacterial properties, peppermint is used as a popular remedy for everything from respiratory infections to menstrual pain. Scientific studies have found evidence proving many health benefits of this caffeine-free tea.

Often seen as a natural medication, a cup of peppermint tea can help aid digestion and improve sleep. This article will look at nine peppermint tea benefits and why you should consider adding this tea to your daily diet.

What Is Peppermint?

Peppermint is a hybrid mint variety of water mint and spearmint. When infused in boiling water, dried peppermint leaves release essential oils and nutrients that reduce inflammation and boost immunity.

The high concentration of menthol gives this tea its distinctive scent and flavor. Peppermint is a versatile herb that is used in medicinal and hygiene products, as well as in cosmetics.

Peppermint Tea Benefits

Many people enjoy peppermint tea for its refreshing taste and scent. But there are many great reasons to add peppermint tea to your diet even if you aren’t a tea lover.

1. Improve Digestion

Studies have found that peppermint tea relaxes the gastrointestinal tract, which can improve digestion. The anti-inflammatory and antioxidant properties help reduce bloating and minimize abdominal pain.

Drinking peppermint tea after a meal can help relax the stomach muscles and boost the production of bile, which helps the digestion of fat. The menthol in peppermint tea encourages gas to move through the digestive tract, reducing cramps and making bowel movements easier.

While there have been limited studies on tea, peppermint oil has been shown to significantly reduce the symptoms of irritable bowel syndrome (IBS).

2. Headache and Stress Relief

Peppermint is helpful in reducing pain caused by headaches and migraines. The menthol that is contained in peppermint acts as a muscle relaxant, expanding blood vessels and releasing tension.

As peppermint tea contains no caffeine, it can have a dramatic effect on reducing stress. The antispasmodic and anti-inflammatory properties help reduce blood pressure, allowing you to relax and clear your mind.

3. Boost Immunity

Did you know that peppermint tea has antimicrobial and antibacterial properties? Since it can help stop the development and spread of bacteria in the body, a cup of peppermint tea helps fight disease.

Peppermint also contains nutrients like magnesium, potassium, and B vitamins, which are essential in keeping the immune system functioning properly.

4. Freshen Breath

It comes as no surprise that peppermint can help stave off bad breath, leaving your mouth minty fresh. The antibacterial nature of peppermint helps kill bacteria in the mouth, while menthol delivers a fresh scent.

5. Allergy Relief

As a natural way to fight allergies, peppermint outshines most other herbs. Sufferers of seasonal allergies can find relief in a cup of peppermint tea, as it contains high concentrations of rosmarinic acid and powerful antioxidants.

A 2011 study found rosmarinic acid to be helpful in calming the immune system and reducing allergic rhinitis and rhinoconjunctivitis, also known as hay fever. As a natural antihistamine, drinking peppermint tea daily can help reduce the severity of hay fever symptoms.

6. Control Nausea and Menstrual Cramps

People have been using peppermint to treat nausea for many years. Recent studies have shown that its anti-spasmodic properties are great at relieving the pain and discomfort of menstrual cramps as well.

One 2016 study found that the pain and symptoms of menstrual cramps and nausea were reduced after taking peppermint. Drinking peppermint tea helps relax muscles and can ease feelings of nausea caused by illness, motion sickness, or food poisoning.

7. Make Weight Loss Easier

Herbal teas are great for weight loss as they can help control appetite and break down fat. The compounds in peppermint tea help the digestion of fat, while menthol can ease the stomach and make you feel full.

By increasing your metabolism, it helps you burn more energy and shed pounds. Try drinking peppermint tea hot or cold as a snack replacement throughout the day. Its naturally sweet taste makes it the perfect replacement for sugar-rich sodas and juices.

8. Improve Sleep

As peppermint tea is caffeine-free, it’s the ideal drink to finish off your day. It helps to relax muscles and reduce stress while soothing problems like inflammation and headache.

Adding a cup of peppermint tea to your nighttime routine can reduce the need for sleeping tablets and other medications. The soothing aroma of the tea helps calm the mind while providing a sedative effect for some people.

9. Boost Concentration and Memory

One of the best peppermint tea benefits is its effect on memory and concentration. Studies have shown that peppermint increases cognitive performance and enhances memory.

Menthol stimulates the memory center of the brain while making you more alert and boosting concentration. If you find yourself distracted at work, a strong cup of peppermint tea can be a great way to regain focus.

How Much Peppermint Tea Can You Drink?

As we’ve seen, there are many benefits to drinking peppermint tea, but how much tea should you drink each day? While it really depends on what you’re using it for, due to the high menthol content it is generally not recommended to drink to more than 3 cups or 750mL of peppermint tea each day.

For women trying to fend off menstrual cramps, it’s best to drink two to three cups per day leading up to and through menstruation. If you’re trying to treat ongoing digestive issues, drink a cup of tea after each meal to soothe your stomach. For those trying to lose weight, a cup of tea and some fruit can be a great replacement for morning and afternoon snacks.

If you’ve never tried this tea before, what are you waiting for? Once you start enjoying these peppermint tea benefits, you’ll wonder why you haven’t been drinking it for years.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/16767798
https://www.ncbi.nlm.nih.gov/pubmed/26319955
https://www.ncbi.nlm.nih.gov/pubmed/21239739
https://www.ncbi.nlm.nih.gov/pubmed/27563318
https://www.ncbi.nlm.nih.gov/pubmed/18041606

Health

7 Foods to Avoid When Constipated (and What You Should Eat Instead)

Written By: Arch
Arch

Constipation is a medical condition that affects millions of people every year. In fact, the United States National Institutes of Health estimate that 16% of American adults and up to 33% of those aged over 60 will experience the condition.

If you’re having issues with your bowel movements, it can be helpful to know what foods to avoid when constipated. This article will look at seven common foods that contribute to the condition and it also covers what you should eat instead.

What Is Constipation?

Constipation is the infrequent or irregular movement of the bowels. It’s generally defined as fewer than three bowel movements per week and may include symptoms such as:

  • Lumpy, hard, or dry stools
  • A feeling of blockage in the bowels
  • Stools that are painful to pass
  • Abdominal pain or bloating
  • A feeling that the bowels can’t be completely emptied

Who’s at Risk?

The following factors can increase the risk of becoming constipated:

  • Eating a low fiber diet
  • Dehydration
  • Being pregnant
  • Taking certain medications, including sedatives and antidepressants
  • Mental health conditions such as eating disorders and depression
  • Being over 60 years old

Foods to Avoid When Constipated

If you experience chronic constipation or just have an occasional problem, you might want to change your diet. The foods you eat can have a huge impact on how your bowels work. To reduce the pain, try avoiding the following foods when you’re constipated.

1. Milk and Dairy Products

Many people have difficulty digesting milk, cheese, and other dairy products. While lactose intolerance often results in diarrhea, eating dairy can have the opposite effect for some.

Studies have found that removing milk and dairy products from children’s diets can help relieve the symptoms of constipation. While a review of studies from 1980 to 2006 found that there’s not enough evidence yet to draw a complete conclusion, it acknowledged that some people’s symptoms were eased when dairy was avoided.

2. Unripe Bananas

Whether bananas cause constipation is all a matter of timing. While a ripe banana can help relieve the symptoms, eating it too soon could have the opposite effect.

Unripe bananas contain starch, which is difficult to digest. As bananas ripen, this starch is converted into sugar which is more easily broken down in the gut. Ripe bananas contain more dietary fiber, and this helps with digestion and promotes healthy bowel movements.

3. Red Meat

There are many reasons to limit the amount of red meat in your diet when experiencing constipation. Red meat is often high in fat, which is hard to digest. As it’s low in fiber, it can be difficult for it to pass through the bowel.

The high protein content of meat fills you up quickly, leaving less room for fiber-rich foods like vegetables and beans. And red meat is also high in iron, which is hard on the digestive tract.

4. Processed Grains

Processed grains like white flour contain minimal amounts of dietary fiber. They are also high in starch, and that makes them more likely to cause constipation.

You can improve your digestion if you avoid foods containing processed grains, like white bread, white rice, chips, and pastries. Instead, opt for whole grains that contain insoluble fiber. They retain more water in the stool, making bowel movements easier.

5. Fried and Fast Food

Another common cause of constipation is fried food. High in fat and low in fiber, fried and fast food slows down the digestion and gets stuck in the intestines, increasing the risk of constipation.

Whether it’s frozen dinners or burgers and fries, much of the food available for immediate consumption packs little nutritional value. Rather than heading down to the local burger store, make your own meal with lean meats, whole grain buns, and plenty of leafy green vegetables.

6. Chocolate

Most people love chocolate. It’s often at the top of the list for things we can’t live without. But did you know it can be a contributing factor to constipation? A German study found that up to 64% of people reported chocolate as the leading cause of their poor bowel movements.

Although studies haven’t confirmed the exact link between chocolate and constipation, some research suggests that its high sugar and saturated fat content could be to blame. As the cocoa powder used to make chocolate is a good source of fiber, consider switching to dark chocolate with a higher cocoa content.

7. Alcohol

Unfortunately, drinking too much alcohol is a surefire way to become constipated. Alcohol is difficult to digest and strips the body of much needed fluid through excessive urination, making stools hard and difficult to pass.

A study from 2013 found heavy drinking to be a major cause of constipation in people with IBS. Those with a healthy digestive system can experience the same problem. If you don’t want to quit alcohol altogether, space your drinks with water in order to avoid dehydration and limit alcohol intake to one or two drinks a day.

Eat These Instead

If you’re suffering from constipation and need some help, give the below foods a try.

Fruit

People have long eaten fruit to help ease constipation. High in fiber and easily digestible, the following fruits can help relieve constipation:

  • Prunes
  • Figs
  • Apples
  • Pears
  • Citrus fruits like oranges and mandarins
  • Kiwifruit

Green Vegetables

Rich in dietary fiber and packed with nutrients, green vegetables add bulk to the stool, making it easier to pass. Eaten raw or cooked, the following greens can help when you’re constipated:

  • Spinach
  • Broccoli
  • Brussels sprouts

Oat Bran

Oats and oat bran (the outer shell of the oat grain) are excellent sources of fiber. To help move your bowels along, mix up one cup of oat bran with one cup of prune juice and applesauce. Start with one to two tablespoons at night followed by a glass of water, and slowly increase the serving if you don’t see results.

Beans and Lentils

Legumes like beans and lentils are excellent sources of both soluble and insoluble fiber. Add these to soups and salads or mix them with ground meat to make burgers. Baked beans also make for a quick and easy snack, but you should be careful when buying processed beans. These often contain unhealthy levels of salt and sugar.

How to Avoid Constipation

Although there are many risk factors that contribute to constipation, you can usually solve the problem and help move your bowels along. Now that you know what foods to avoid when constipated, try changing your diet to include more fruits and vegetables, and cut down on red meat, alcohol, and processed foods.

If you follow a high-fiber diet and avoid certain triggers, your regularity and stool consistency can be greatly improved.

 

References:

https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts
https://www.ncbi.nlm.nih.gov/pubmed/11846872
https://www.ncbi.nlm.nih.gov/pubmed/15647650
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3697482

Health

How to Get Rid of Razor Bumps – Prevention and Treatment

Written By: Arch
Arch

Razor bumps are little bumps on your skin that appear after shaving. If you’re careless, there is a chance of irritating your skin and making your hair grow inward. The skin gets inflamed, and you get bad-looking, itchy bumps. No need to worry! If you treat them well, the bumps wil07l not have any long-term consequences.

Razor bumps can happen to anybody and on any body part. Although bumps on the facial area are visible, they appear wherever you shave. Men have more trouble with them since they usually shave every day. The facial area is visible and has very sensitive skin. For women, bumps may often appear on the legs and thighs.

As it is a very common occurrence, it is good to know how to get rid of razor bumps. If you want to know how to prevent or treat it, this article explains the most common ways to ease this frustrating condition.

Types and Causes of Razor Bumps

Razor bumps usually appear as a result of skin irritation while shaving. The razor can cut a hair in such a way that it turns back and grows into the skin instead of out. Known as ingrown hair, that causes your body’s defense mechanism to trigger. Same as with any other foreign body below the skin’s surface.

There are two types of razor bumps. In the first case, the hair will invert inside the skin and not exit to the surface (extrafollicular). In the second case, it will grow out and then grow back in (transfollicular).

How to Prevent Them?

Since razor bumps occur after shaving, the best way to prevent them is to shave properly. The shaving conditions should be top-notch if you don’t want to spend the next few days trying to limit the damage.

To minimalize the chances of razor bumps, you should:

  • Exfoliate: Dermatologists recommend that you exfoliate your facial area. It will prevent any uncomfortable skin conditions. This process removes the dead cells that make your skin dry and unhealthy. Non-exfoliated areas are more susceptible to razor bumps.
  • Heat the shaving area: Warm water, hot towel or steam will open up the pores on your skin. This will make it easier for the hair to come out.
  • Apply a thick layer of shaving cream: You may want to massage the cream into the area of the skin you are about the shave. It will improve your blood flow and moisturize the hair.
  • Use a sharp razor: Do not use the same razor blade more than 5 times. You can’t be gentle with a blunt razor.
  • Be slow and careful when shaving: Sometimes you don’t want to be late and so you shave as quickly as possible. That is a common issue. But, there is a big risk that you will go outside with razor bumps on your skin. Be gentle and slow when you shave. Take whatever time necessary to avoid cuts and irritation.
  • Shave in the direction of your hair growth: There is a saying – never go against the grain. If you shave in the opposite direction of your hair growth, the skin’s defense mechanism will resist it. It will irritate your skin and there is a high chance of you ending up with razor bumps.
  • When you’re showering, save the shaving for last: Wait for the warm water to moisturize and open up the pores of your skin. It will make your hair softer and easier to cut.
  • Press a cold wet cloth to the shaven area: Once you finish shaving, closing the dilated pores can prevent razor bumps. The cold environment makes your pores contract. This will prevent hair or bacteria from finding its way in.
  • Don’t use an alcohol-based aftershave: Yes, they smell nice and make you feel comfortable, but alcohol irritates and dries up your skin. Use natural antiseptics like tea tree oil to clean your skin.

How to Treat Them?

Sometimes, even with care and all means of prevention, you can’t stop ingrown hair. Once that happens, you should look at how to get rid of razor bumps. If they appear, it means that the damage is already there. The only thing you can do is to find a way to make them disappear in short notice.

The best way to treat razor bumps is to:

  • Soothe the inflammation with natural remedies: Applying aloe vera, chamomile or apple cider vinegar will help you.
  • Use antibacterial ingredients to prevent infections and heal your skin: Either natural (tea tree oil) or pharmaceutical (bacitracin and lidocaine) will make it better.
  • Get OTC cortisone cream to relieve itch and irritation.
  • Use products that contain salicylic or glycolic acid: They get rid of dead skin, clean the pores and release the ingrown hair. You will also use these products while exfoliating.
  • Avoid shaving the irritated area: The best way of treating something like this is to leave it to time. If the razor bumps are already there, shaving over them may complicate the issue. They may hurt more and even leave scarring. Be patient and don’t rush the issue. It can get infected.

Should You Visit the Doctor?

Although razor bumps are not life-threatening, there are instances where you should consult your dermatologist.

  • If the bumps don’t get better after 3-4 days.
  • If the itch or burn becomes worse.
  • If you see any signs of infection (pus, redness)
  • If the wound is so severe it may leave a scarring

Once you speak to your doctor, he will prescribe the best therapy to ease the condition. It can be an uncomfortable and frustrating experience, but most of the time it doesn’t have any serious consequences.

So, How to Get Rid of Razor Bumps?

By prevention and treatment. As it turns out, there are various natural and pharmaceutical remedies for preventing and alleviating the issue. If you treat your skin well, use quality razors and be careful, you can minimize the chances of ingrown hair and razor bumps.

Even if they do appear, there are ways to ease the condition and to treat it without complications. Sometimes you will have to wait for them to disappear. If you don’t notice any improvement, you may consult your dermatologist who can help you with further treatment.

Now that you have a solution to the problem – nurture your skin and take care of yourself!

 

References:

https://www.uofmhealth.org/health-library/te7545spec
https://www.lifehack.org/385874/10-most-effective-ways-to-get-rid-of-razor-bumps
https://my.clevelandclinic.org/health/diseases/17722-ingrown-hair/management-and-treatment

Health

How to Get Rid of Cankles

Written By: Arch
Arch

“Cankle” is not exactly a medical term, nor is it a medical condition. Rather, it is a portmanteau of the words “calf” and “ankle”. If someone’s ankles look like their calves, you can imagine they are pretty thick.

Many people are facing problems with cankles today. There are several factors that can cause one to have thick and swollen ankles. If you want to find out more about this and how to get rid of cankles, just keep reading. We will try to tackle the cankle problem, explain the causes to it, and list the best solutions.

Who Can Be Affected?

You can tell on your own whether you have cankles or not just by looking at your calf and ankle sizes. The ankle area should be thinner than your calf. If they are equal in size, you know you have cankles.

Cankles are pretty common nowadays. The most commonly affected are people who are pregnant, overweight, or experiencing hormonal changes. It is also common if your ankles swell after sitting uncomfortably for a prolonged period. Finally, some medicine can cause swelling of the ankles, as well as some types of medical interventions.

What Causes Cankles?

Having calves and ankles of equal size can often be frustrating, not the least because they do not look appealing. Heck, only animals have legs of such proportions. Many women try to fix this because they want their bodies to be symmetrical and appealing. Contrary to popular belief, cankles can appear regardless of your body weight.

Here are some of the frequent factors which can contribute to the development of cankles:

  • Excessive Weight Gain: Weight is distributed proportionally across the body and if you become overweight, your lower legs will be affected too. The stored fat is simply pulled down by gravity to where your ankles and calves are.
  • Fluid Retention: We can simply call it bloating and it is also a common cause of swollen ankles. Most of the times this happens to pregnant women and those with heart conditions, the result of poor circulation which is most pronounced at the extremities. Another reason why your ankles may bloat up is sodium consumption because sodium makes your cells retain more water.
  • Genetics: Sometimes, cankles are just a thing of genetics. You can be born with weak calf muscles and big ankle joints. If either of your parents has thick ankles, you are more likely to have them yourself.
  • Illness: Cankles usually are not a cause for panic. However, liver failure, heart failure, blood clots, kidney disease, and other serious conditions can be directly connected to swollen ankles, because all these conditions may cause fluid retention.
  • Medication: According to the National Institutes of Health, taking blood pressure medication, antidepressants, and hormone pills (e.g. birth control pills contain estrogen) can lead to swelling in the legs and ankles of some women.

How to Get Rid of Cankles

If your ankles are not swollen because of some of the aforementioned diseases or medication used, the problem might just be in you. But do not worry, we are about to spill some wisdom on how to get rid of cankles. We will give you advice on starting a healthy diet, which will lead to weight loss, and also some exercises for building lower body strength. Only if none of these work that you should explore medical interventions, such as liposuction.

Maintain a Healthy Diet

A healthy diet can truly do wonders for your body. If you have cankles, here are some ingredients that you should pay attention to. Large amounts of both salt and sugar are very bad for you.

High levels of sodium in your blood retain water which causes swelling. Try to avoid processed food as much as you can. Fried food is very bad as well. Mind your carb intake, and try to eat nutrient-rich food and avoid empty calories.

Eat a Lot of Vegetables

Eat more veggies and less meat. This way you will be eating less calories and salt and more fiber which makes you feel full and may help with digestion.

Some herbs like parsley can be used to fight water retention. It is very healthy because it contains vitamins C and A and antioxidants.

Lose Some Weight

In case you are overweight, weight loss will surely have an impact on your overall appearance, including your lower legs. Have in mind that weight loss cannot be completely targeted.

You can start losing weight by following the diet tips mentioned above. Do not use extreme diets as they are not sustainable. However, diet alone is not going to be enough and you will have to establish a workout routine.

Workout Routine Which Targets Your Calves

Simply start with walking, which is great for your calf muscles and circulation. As your calf muscles get more definition, your ankles will begin to look smaller in comparison. Still, walking is not enough, and neither is running. You need to add some resistance training into the mix.

Here are some of the best calf muscle exercises to help you battle cankles:

  • Jumping rope: Do 5 sets of 1-minute jumping rope with breaks between sets of up to a minute. Make sure your elbows are close to the body and your heels are not touching the ground.
  • Calf raises: Stand on the balls of your feet and lift your heels off the ground. Do 5 to 10 repetitions. As you get more comfortable, you can do this with weights of your choosing. There are many variations of this exercise which you can look up online.

Final Thoughts

Cankles can be very problematic, but with the aforementioned tips, you will stand a much better chance of dealing with them. Remember to keep improving your workout and diet routines, slowly and in accordance to your capabilities. If you do that, you will be able to overcome cankles by yourself without any medical treatment.

 

References:

https://www.verywellfit.com/how-to-get-rid-of-cankles-4065402
https://www.healthline.com/health/fitness-exercise/how-to-get-rid-of-cankles#2
https://www.womenshealthmag.com/weight-loss/a19893886/cankles
https://www.stylecraze.com/articles/effective-exercises-to-get-rid-of-cankles/#gref

Health

How to Get Fast Headache Relief

Written By: Arch
Arch

Headaches are the most typical form of chronic pain. All of us have had headaches at some point, and we can all agree that they are very unpleasant. They make your daily routine much harder to cope with, especially if you have to work, drive, or do any other action where you have to be focused.

There are a few types of headaches, the most common ones are called tension headaches, then there are cluster headaches which are more painful as they occur in clusters, and migraines which cause average or high amounts of pain.

Luckily, there are many ways to deal with all these types of headaches and if you read on you will find out how to get fast headache relief. We will talk about natural ways to get over headaches, healthy habits that keep headaches away and finally if none of that helps, the proper medication for headaches.

Types of Headaches

Tension headaches

Tension headaches are not a result of any disease but rather muscle tension or a chemical imbalance in the brain. It is the most typical type of headache, especially in adults. They are not very painful and activity does not increase the pain. Here are the most common forms of tension headaches:

  • Episodic headaches: these occur when you are under a lot of stress. These may occur once a month.
  • Frequent headaches: defined as between one and fifteen times a month.
  • Chronic headaches: often a result of depression or another mental disorder, they occur more than fifteen times a month.

Cluster Headaches

Most people who suffer from cluster headaches in the US are male. This type of headache is not well researched, though it is often compared to migraines. It comes in waves which may last for weeks and even months. The patients feel pain on one side of their head and behind the eye, which can get teary and swollen. The best solution for this type of headache is to react quickly.

Migraine Headaches

Migraines are the hardest to explain. Their symptoms are sharp head pain on a single side of the head, sensitivity to light and sound, as well as nausea. People with migraines have trouble getting through their daily routine because of the severity of the pain. There are multiple causes here, the main ones being emotions, hormones, diet, activities, and medication.

How to Get Fast Headaches Relief

There is not one answer if you are wondering how to get fast headache relief. Here’s how to maximize the use of everything that can help you to keep headaches away on a daily basis.

Rest and Relaxation

A good night’s sleep is a huge health factor and you should make it your priority. Pick a time when you are going to turn in every night and when you are going to wake up every morning. Sleeping 6 to 8 hours is considered optimal for adults. Avoid stress, heavy meals, caffeine, and blue screens before your bedtime.

Try to make your bedroom dark and cozy so you can have proper rest. If you get a headache during the day, lie down for a bit and relax. Quick naps are good. If you have the time, nap up to 30 minutes.

Hot and Cold Therapy

Depending on the type of headache you are having, you can ease it by applying a hot or cold pack to the back of your head and your neck.

If you have a tension headache, you’ll need something hot to relax your muscles, like a hot shower, or a heating pad for your neck. If it’s your sinuses, you should apply warmth to the place that hurts.

In case you have a migraine, you should take a cold shower or apply something cold to your forehead, like an ice pack, and press it to your head. If you are still in pain, you can rinse and repeat with ice after taking a break.

Drink Beverages with Caffeine

In moderate amounts, caffeine can help with headache pain. Coffee is not a bad choice, but tea will relax you better. Do not drink too much caffeine because that can cause a headache too and avoid drinking it late at night.

Stay Hydrated

Water is much more important than caffeine. Drink at least 2 liters of water a day to keep headaches at bay! Dehydration often causes headaches, but it can be easily fixed. After drinking water, the headache should go away or subside soon. Avoid drinking alcohol if you have a headache because it dehydrates your body.

Massage and Acupuncture

You can massage your temples and your neck on your own, and it will help you relieve some pain. If you have a severe headache, you can visit a spa and get a massage from a professional.

Another great method of reducing headache pains is acupuncture. This ancient Chinese practice applies a great number of thin needles into your skin, supposedly at the points of energy, with the aim of helping you with stress and pain.

Medication

Any OTC painkiller can help to relieve tension headaches. These headaches are not so painful and they go away quicker. However, if you have severe migraines, cluster headaches or a chronic debilitating case of tension headache, you should visit your doctor. He or she can prescribe pain management with prescription painkillers like codeine, butalbital, tramadol, oxycodone etc. that are much stronger than the non-steroidal anti-inflammatory drugs that you can get on your own (e.g. naproxen/Aleve or ibuprofen/Advil).

Final Thoughts

Unfortunately, headaches have become a part of our everyday life, but it does not have to stay that way. If you incorporate the tips above into your daily routine, you will have a much easier way with headaches. For chronic headaches and migraines, the best solution is always to get a doctor’s advice. But if your headaches are not intense, you can deal with them on your own.

Staying out of stress’s way and getting plenty of rest and fluids might be your best shot.

 

References:

https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242
https://1md.org/article/headache-relief-fast-naturally
https://www.webmd.com/migraines-headaches/5-ways-to-get-rid-of-headache#2
https://www.everydayhealth.com/headache-migraine/fast-headache-relief.aspx
https://www.healthline.com/nutrition/headache-remedies
https://www.healthline.com/health/headache-hacks#aromatherapy

Health

Rinse and Shine: How to Use Coconut Oil in Your Hair?

Written By: Arch
Arch

Coconut oil has a long history of being used as a skincare and hair care product. In Polynesian cultures, people have been using it to style and nourish their hair for centuries now.

Today, coconut oil is widely used as a natural treatment for a variety of concerns. Some people consume it for their health, others put it on their skin as an anti-aging measure, and some use it for makeup removal. Its anti-inflammatory effects are well-known, and it can even help with wound healing.

There are many different ways to use it on hair. For many people, coconut oil appears to bring better results than professional hair care products.

Let’s take a look at how to use coconut oil in your hair to the best effect.

The Hair Health Benefits of Coconut Oil

What kind of improvements can you expect from using coconut oil and what makes coconut oil a better choice for your hair than other oils?

1. Restoring Your Cuticles and Other Hair Proteins

Our hair is damaged by environmental factors like pollution and sun exposure. Some additional damage comes from washing, drying, and styling it. These processes damage the cuticle of the hair, which can make your hair frizzy and thin. Hair with damaged cuticles seems lifeless and becomes prone to breakage.

Using coconut oil has been shown to restore the damaged proteins on the surface of your hair. Unlike mineral oil or sunflower oil, it helped restore some of the cuticles that were disrupted by environmental damage.

The reason why coconut oil is beneficial lies in the structure of its fatty acids, specifically the prevalence of lauric acid. This fatty acid has long, straight molecules, which allows it to get absorbed into hair more easily. Different oils contain a different combination of fatty acids.

2. Moisturizing the Scalp

Coconut oil helps improve the health of your scalp, which means that it reduces dryness and hair loss. It also makes the hair look hydrated. Since dehydration comes with aging, coconut oil is a good choice for older people looking to restore hair volume.

Because of the moisturizing effect and protein growth, coconut oil is a good remedy for hair breakage. For the same reasons, it helps the hair grow more quickly.

If you have to deal with a worrying degree of hair loss, consider introducing this oil into your beauty regimen. In some cases, it’s important to speak with a doctor and treat the underlying reason for hair loss. But coconut oil can help mask the effects by making your existing hair look fuller and healthier.

3. Dandruff Protection

Because this oil helps kill fungi, bacteria, and other microbes, it’s a good choice for people who have to deal with dandruff. Dandruff comes from a fungal growth on the scalp, and coconut oil can help eradicate this.

4. Lice Eradication

Combined with anise, coconut oil helps kill lice without damaging the hair or scalp.

5. Sun Protection – With a Caveat

We already covered the fact that this oil helps undo the damage caused by UV rays. It can actually help protect your hair from the sun, as it blocks some of the radiation before it reaches your hair or skin.

However, you can’t rely on coconut oil alone, and dermatologists advise using it in addition to sunscreen. While it does block out some of the rays that damage your cells, it can’t keep up with a professional-grade sunscreen product.

Some people apply coconut oil to their hair before swimming. In addition to helping prevent sun damage, it protects the hair from the salt in seawater and the chlorine used in swimming pools.

6. Extracting Bubblegum from the Hair

Getting bubblegum stuck in your hair is a frustrating experience. With coconut oil, you can remove it from the strands gently, without causing any damage.

How to Use Coconut Oil for Beautiful Hair

We’ve covered most of the reasons why people like using coconut oil as a hair care product. But how do you actually apply it?

Here is a sample of the different approaches you can take:

Put It on Your Hair Before Shampooing

People with dry hair can use it as a pre-wash product. It helps protect the strands from chemical damage. You can simply rinse it after shampooing.

Use It as a Conditioner

You can also apply coconut oil to your hair after you’ve washed it. This reduces the damage caused by combing and drying, and also makes it easier to untangle the hair.

Rub It into Your Scalp Before Bed

Protecting the health of the scalp is even more important than treating the strands of your hair. You can use the oil as a scalp treatment and leave it on the skin overnight. When you wake up, wash it out thoroughly.

Use It to Add a Natural Shine

If you’re looking for a sparkling but natural look, you can add a few drops of coconut oil to your hair using a spray bottle. It can also help reduce the frizz in your hair.

Try a Coconut Oil Hair Mask

You can also run coconut oil into your hair and then leave it for a few hours. Make sure to wash it out thoroughly to avoid any clumps.

How Do You Heat Up Coconut Oil Before Use?

While it’s fine to use it in its solid form for some treatments, if you want to use coconut oil as a conditioner, you need to liquefy it first.

Many people put it in a microwave to heat it up or just place it on the stove. However, it’s better to use gentler methods. You can put your cup of coconut oil in a bowl of warm water. This lets it melt gradually and retain all its beneficial effects.

Is Coconut Oil Right for You?

It is clear that coconut oil has many fine qualities that make it a good choice for hair care. Anyone with damaged cuticles can rely on it. It’s an especially good choice for people whose hair is damaged due to dyes or chemical straightening.

But if you have very fine hair, you might notice that this oil makes it look greasy. If that’s the case for you, try using less oil, or switch to a different method of applying it. Rinsing it out every time might be the best approach for you.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/25878443
https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/myth-or-fact-coconut-is-an-effective-sunscreen
https://www.ncbi.nlm.nih.gov/pubmed/12715094

Health

The Basics Behind Cortisone – How Often Can You Get a Cortisone Shot?

Written By: Arch
Arch

Chronic joint pain is never a laughing matter. Whether it’s the result of an injury, various types of arthritis, tendinitis, bursitis, or any other reason, you should deal with it as soon as you can. Getting a cortisone shot can help you immensely with this very issue.

How often can you get a cortisone shot? You should know that even though cortisone shots are quite beneficial, there is a limit to them. Namely, you might not want to get a cortisone shot more than three or four times a year.

Below you can learn more about the cortisone shot itself, how it works, who should and should not get one, and why there is a limit to it in the first place.

Why Get a Cortisone Shot?

Cortisone shots lessen inflammation in the specific parts of your body where you experience chronic pain. Most often, this would be in your joints, like your ankle, shoulder, wrists, or in your spine or hip. However, know that cortisone is not a painkiller (a drug that reduces your sensitivity to pain). It reduces inflammation, which in turn leads to a decrease in pain.

Chronic pain can severely hinder and lessen your quality of life. It ruins your mood, it saps your energy levels, and it may even lead to depression. Namely, chronic pain causes stress.

When your brain registers pain, it activates your fight or flight response. It essentially prepares you to fight whatever is causing you this pain. Unfortunately, it can’t really do much on its own.

Here are some of the most common reasons someone would need a cortisone shot:

  • Inflammatory arthritis in adults – This is a group of diseases which cause the joints or connective tissue to be inflamed. The most common is rheumatoid arthritis, an autoimmune disease which confuses your autoimmune system into attacking your joints as if they’re threats to your body. Almost one-third of people suffering from psoriasis, a skin condition which causes skin rashes and nail damage, also have psoriatic arthritis. Lupus is another autoimmune disease which can target not only the kidney, skin, and blood but also joints.
  • Inflammatory arthritis in children – Arthritis is often connected with age, but children can suffer from it too. The most common type of arthritis in children is juvenile idiopathic arthritis. Again, it is an autoimmune disease which makes the immune system attack body tissue and causes inflammation in various parts, including joints.
  • Tendinitis  –  Is an inflammation of the tendons. It causes weakness and pain around the joints. It can affect any tendon, but it is most common in knees, elbows, shoulders, and wrists.
  • Other conditions –  Such as gout, plantar fasciitis, and bursitis.

How Do They Work?

You may be wondering exactly what is cortisone and how does it work. Well, cortisone is a corticosteroid closely related to the steroid hormone cortisol. Cortisol is produced naturally in the adrenal gland. It is then released into your bloodstream for dealing with stress. On the other hand, the cortisone used in medical treatment is mostly synthetic.

The other difference between cortisol and cortisone is that cortisol can have a much stronger effect. This hormone can alter the way you feel pain.

As for the synthetic version, a doctor will inject cortisone into the painful area (most likely your joints). Then, the cortisol within the chosen area will prevent collagen production. This will relax the nerves in your targeted joint and soothe the inflammation you may have in that area. This makes the problem area less painful.

How Effective Are They?

You should know that cortisone shots have been used for some time now and they are quite effective. Once you get a cortisone shot, you can usually expect a flare-up in inflammation and pain for a maximum of two days.

After that, some may experience pain relief right away, while for others it may take up to a week. The reason behind this is that there may be other factors that are causing the pain.

Once the inflammation begins to subside, you can expect the pain to decrease drastically. This pain relief might last up to a couple of months.

How Often Can You Get Cortisone Shots?

Now, you may be asking: how often can you get a cortisone shot? The rule of thumb is that you should wait at least six weeks before the next cortisone shot. However, the usual recommendation is three to four times a year, just to be safe.

The reasons are multiple, besides the known side effects of corticosteroid, which are similar for oral medications and injectables. First, the pain relief may diminish over time if you get it too often. This can also lead to joint damage, as well as damage to the surrounding tissue around the injection site.

If you use cortisone for tendonitis or lessening tendon pain in general, you may end up with weaker tendons. Since tendons rely on their tensile strength to be useful, they need a certain amount of collagen within them. Cortisol will reduce the production of collagen within these tendons, making them weaker.

Are There any Side Effects?

Cortisone injections are very safe, and if administered properly, should have no serious long-term consequences. However, the following side effects have been reported:

  • Cortisone flare-up – this occurs after a cortisone injection. This medication crystallizes within your body, which can lead to pain and inflammation that is just as bad or worse than the original inflammation. However, it usually lasts no more than two days and can be mitigated with ice packs and rest.
  • Blood sugar elevation – Corticosteroids increase blood sugar levels. This means people who have diabetes will need to be extra careful.
  • Allergic reactions – while extremely rare, any allergic reaction must be reported to a doctor immediately. Cortisone allergic reactions are rare, and more often a reaction may occur due to the local anesthetic used.
  • Discoloration of the skin – the skin around the injection site may become somewhat lighter. This is rarely permanent and is not dangerous at all.

Final Words

There is no need to suffer chronic pain every day, which can greatly diminish your quality of life. If you’re an athlete, a senior citizen, a manual laborer, or just, in general, a person who deals with chronic pain, you may want to talk to your doctor about a cortisone shot.

 

References:

https://www.webmd.com/arthritis/news/20161006/number-of-americans-with-severe-joint-pain-keeps-rising
https://www.verywellhealth.com/depression-and-chronic-pain-2564443
https://www.webmd.com/drugs/2/drug-8641/cortisone-oral/details
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Hormones-cortisol-and-corticosteroids
https://clicks.co.za/health/medicines/article-view/hydrocortisone
https://www.mayoclinic.org/tests-procedures/cortisone-shots/about/pac-20384794

Health

How Long Does It Take for Stitches to Dissolve?

Written By: Arch
Arch

Stitches play an important role in patient care and recovery. Used to close wounds and surgical incisions, stitches provide support to tissue or muscle and assist with healing. While some stitches need to be removed by a doctor a few weeks after a procedure, other stitches get absorbed by the body over time.

Medically referred to as sutures, there are two main types of stitches used in modern medicine: dissolvable and non-dissolvable. While their function is the same, dissolvable sutures are typically used inside the body, while non-dissolvable sutures are most often used on the skin.

How long does it take for stitches to dissolve and why are they used in the first place? If you’re scheduled to have a procedure, it can be helpful to know what to expect. Read on to learn about dissolvable stitches and how their use can speed up recovery.

Stitches vs. Sutures: What’s the Difference?

In the medical world, there is a slight difference in meaning between sutures and stitches. Sutures are the actual thread or material that closes a wound, whereas the term stitches refers to the medical procedure of closing a wound. We’ll use them interchangeably in this article.

What Are Dissolvable Stitches?

As the name suggests, dissolvable stitches are sutures that dissolve rather than needing to be removed. Sometimes called absorbable stitches, they can be used internally or externally and are broken down by the body’s immune system over time. The wound should be completely healed by the time that these stitches have been absorbed by the body.

What Are They Made Of?

To avoid infection, all sutures are sterile before use. Dissolvable stitches are made from either natural or synthetic materials and are composed of either a single strand (monofilament) or multiple strands (multi-filament).

Natural Sutures

Often known as ‘catgut’, natural dissolvable stitches are made from purified collagen taken from the intestine of a cow or sheep. Although this type of suture has been used for decades, some doctors have phased out catgut in favor of more reliable synthetic sutures.

Catgut is still common for oral surgeries and it’s also frequently used by veterinarians.

Synthetic Sutures

There are three main types of synthetic absorbable sutures:

  • Polyglycolide acid (PGA): Introduced in the early 1970s, PGA sutures were the first widely used synthetic dissolvable stitches. Made from glycolic acid, their braided, multi-filament structure ensures secure knots that remain in place through the most critical time of healing.
  • Polydioxanone (PDO): Made from polyester, this monofilament suture is best used on internal soft tissue when support is needed for at least six weeks. PDO sutures are often used in pediatrics when tissue growth is ongoing.
  • Polyglycolide-co-caprolactone (PGCL): This synthetic multi-filament suture is best used in soft tissue repair and to abate bleeding. While it’s unlikely to cause excessive inflammation, PGCL is generally not recommended for cardiovascular or neurovascular procedures or with elderly patients.

How Long Does It Take for Stitches to Dissolve?

There are various factors that affect the amount of time it takes for stitches to dissolve, including:

  • The size of the sutures: Small sutures will typically dissolve faster than larger ones.
  • The composition of the suture: As each type of dissolvable suture has a different strength, they degrade at different rates. Some sutures are made to break down quickly, while others will be required to remain intact for several months.
  • Type and size of the incision: Much like the size of the sutures, larger wounds will need more stitches which will often take longer to be absorbed by the body.
  • Location of the stitches: Internal dissolvable stitches are affected by the body’s chemical make-up far more than those on the surface of the skin.

While there’s no definitive answer to how long it takes for stitches to dissolve, the timeframe ranges from a few days up to six months. If you’re due to have a procedure and want to know exactly when your stitches will dissolve, ask your doctor about the type of stitches being used.

What Are They Used For?

Although a doctor’s preference often determines the type of suture used, the type of wound and risk of scarring also play a large role. As dissolvable stitches may result in scar tissue, doctors may be reluctant to use this type of suture for certain procedures such as facial surgery. In other cases, the resulting scar tissue is actually a benefit and can help a patient heal more quickly.

Some examples of when dissolvable stitches are used include the following medical procedures.

Dental Surgery

Oral surgeons use dissolvable stitches after tooth extractions and to close surgical incisions. As these break down on their own, they remove the need for a follow-up visit, which reduces the risk of additional injury during suture removal.

Sutures used in oral surgeries are generally designed to dissolve within a few weeks.

Tonsillectomy and Adenoidectomy

Enlarged tonsils and adenoids can make it difficult to breathe and swallow. If they become infected, many doctors prefer to remove them rather than risk further complications.

After cutting out the tonsils and adenoids, the doctor needs to seal the exposed blood vessels. Dissolvable stitches are usually the suture of choice because they’re perfectly suited to this surgery. These sutures close the incision and they help promote a speedy recovery, as they normally dissolve within three weeks.

Cesarean Section

Studies have shown that the use of sutures over staples for closing a C-section incision after delivery results in a 57% decrease in the risk of complications. Absorbable sutures were also found to reduce the likelihood of wound infection and skin separation. For this reason, absorbable sutures are typically used for cesarean section deliveries.

Are Dissolvable Stitches Right for Me?

Dissolvable stitches have been used for many decades in a variety of medical procedures. They have many advantages, but in certain circumstances it’s best to leave the decision about suture type to your doctor.

How long does it take for stitches to dissolve? It all depends on the type used and the size of the wound being treated. Speak to your doctor before any procedure and ask how long your sutures will take to dissolve. Your doctor will also be able to advise you on wound care and they can tell you whether you will need to book a follow-up appointment.

 

References:

https://www.sciencedirect.com/topics/medicine-and-dentistry/polyglycolide
https://www.mdsupplies.com/articles/types-of-sutures.html
https://www.mayoclinic.org/tests-procedures/wisdom-tooth-extraction/about/pac-20395268

Click to access tonsillectomy.pdf


https://www.ncbi.nlm.nih.gov/pubmed/24807325
https://www.ncbi.nlm.nih.gov/pubmed/22972064

Health

How Long Do Shin Splints Last?

Written By: Arch
Arch

Shin splints or medial tibial stress syndrome, refers to the pain you may feel in the area around your shin bone, located at the front of your lower leg. The area around your shin, tendons, muscles or bone tissue may become inflamed and cause pain.

Shin splints are a common ailment in the sporting world, particularly for runners and gymnasts. They are also common in military personnel because of high-intensity training and also dancers. Basically, anyone who trains with a higher intensity, or steps up the intensity of their training, is susceptible to shin splints.

How Long Do Shin Splints Last?

If you take good care of it, a shin splint does not last that long, but if you are reckless and start exercising again, even while your lower leg area is still painful, you can make your situation worse and prolong it. Shin splints usually go away in about 3 to 6 months. Read on to find out more about the symptoms, causes, and treatment of shin splints.

Causes

The direct cause of shin splints is pushing your boundaries. Your leg muscles can only take a certain amount of daily activity, especially if you are new to the activity. Here are some of the most common causes of shin splints:

  • Running, especially high-intensity running such as uphill running, is dangerous if you are not cautious. If you are not used to sprinting, maybe start out slow and build up your pace.
  • If you increase the frequency and duration of your training routines too fast, you can get shin splints. Only increase your routine up to 10% at a time. Also, try to avoid adding more training days and skipping rest days.
  • Activities that require a lot of stopping and going, such as playing basketball, dancing and military training, can also be quite problematic.

Risk Factors

Almost everyone who performs lower leg exercises is at risk; however, there are some important factors that can contribute to the issue. You are at a higher risk of shin splints:

  • If you wear uncomfortable shoes which don’t fit well, or if you wear the same pair for too long. In general, a pair of shoes might only be good for about 350 miles (500 km) of running, after which they lose their shock absorption.
  • If you have flat feet or stiff foot arches – now you see why people with flat feet can’t join the army.
  • If you train or run on rough terrain.

Symptoms

The pain on the front part of your shin can be sharp or dull. If it continues, it may turn into a stress reaction or a stress fraction. Your leg can also become swollen.

Here we are going to break the symptoms into two groups, symptoms for initial and severe shin splints:

  • If you’ve just developed shin splints, you may feel pain in either or both of your lower legs. You may feel pain at the front of your shin. The pain may get more intense during and after your exercise. You might feel relief when you’re resting after finishing your exercise.
  • In the case of severe shin splints, you might feel pain even when you are not using your legs. If the pain continues, it might be getting worse and your leg might become swollen.

Diagnosis

Usually, shin splints do not require immediate medical attention and you might be able to recognize it on your own. In case you are wondering how long do shin splints last, it is always best to see a doctor. The doctor will perform a physical exam, and if necessary, order an X-ray scan just to be sure it is not a stress fracture. You should definitely visit your doctor if:

  • The swelling in your legs worsens
  • You feel constant pain even after treating it with ice and resting for a few weeks.
  • Your shin is inflamed.

Treatment

Most of the time, you can treat shin splints on your own using these simple steps:

  • Resting is crucial. Discontinue any exercises that cause you pain. Walking is great because it is not tiring, but you can also add some other low-impact activities like cycling or swimming. This is called cross-training and it can be very effective.
  • Ice is your ally. Apply it to the sore shin at least several times a day, in intervals of about 15 minutes. You can keep doing this until the pain is gone. Usually, a few days are enough.
  • Finally, if necessary, you can take some OTC pain relievers such as aspirin, ibuprofen or naproxen. Keep in mind they might cause side effects. Ask your doctor about the dosage if you’re not sure.

Prevention

We have already mentioned some of the methods for preventing shin splints, such as wearing comfortable and durable shoes. You can also add proper arch support and shock-absorbing insoles. It is best to consult your physical therapist regarding this. Do not overdo your exercise and remember to stretch before and after.

If you are visiting a physical therapist, ask him about leg strengthening exercises. Building up your leg muscles makes exercising easier and adds resistance to all sorts of aches and pains.

Avoid working out in rough terrain for extended periods of time, e.g. running uphill, or running on concrete; or playing tennis on a clay surface. This adds difficulty to your training and if you overestimate yourself, you could end up in a world of hurt. Always be on the side of conservative and increase your workout slowly.

Final Words

Shin splints can be a very serious problem, especially they are not treated in time. The most important of all is to get enough rest and take a break from activities which caused the problem in the first place. If resting and icing do not seem to work, you know it is time to call the doctor.

Of course, it is always better to prevent the ailment, so take care of your body and do not overstrain yourself. Testing your limits can do more harm than good. Whatever exercise you perform, do not forget to stretch!

 

References:

https://medlineplus.gov/ency/patientinstructions/000654.htm
https://www.mayoclinic.org/diseases-conditions/shin-splints/diagnosis-treatment/drc-20354110
https://health.clevelandclinic.org/shin-splints-can-avoid-serious-injury
https://www.webmd.com/fitness-exercise/shin-splints#1
https://www.verywellhealth.com/how-long-will-my-shin-splints-last-2696433