Archive for the ‘nutrition’ Category

Importance of Zinc for your health

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Importance of Zinc for your health:

Zinc is one of the most important minerals necessary for your overall health. Zinc has many functions in your body such as helping break down carbohydrates, immune system, wound healing, cell growth, and cell division. Research has found that taking a zinc supplement may reduce your chances of getting the common cold, or can make the symptoms of your cold less severe. There is conflicting research on this so be sure to discuss any supplements with your physician.

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You can get a good source of zinc by consuming certain foods like lamb, beef, pork, whole grains, nuts, yeast, and legumes. Diets that are high in animal protein tend to be high in zinc since animal protein is more available for use in the body than plant protein. You can also opt for a zinc supplement like zinc acetate, zinc sulfate, or zinc gluconate. Some symptoms of zinc deficiency include slow growth, hair loss, suffering from frequent infections, skin sores, the long wound healing process, and poor appetite. If you believe you have a zinc deficiency, speak to your physician about possibly taking a supplement or making some changes to your diet. You can check your zinc levels with a zinc blood lab test.


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Why it is important to check your Hemoglobin A1C levels if you are a diabetic:

If you are diabetic, you know that it is crucial to maintain and test your blood sugar levels daily. However, you may not have known that it is also very important to check your hemoglobin levels as well. Hemoglobin is a red protein that transports oxygen in the vertebrates. One of the types of hemoglobin is called hemoglobin A (HbA), and hemoglobin A1c is a subtype of HbA. Molecules of glucose (sugar) in the blood bind to hemoglobin A1c and stay bound to it for months. Therefore, the higher amount of blood glucose means a higher amount of hemoglobin A1c, and by measuring its value, you can get your average blood sugar level during the past 8 to 12 weeks. The hemoglobin A1c test is commonly used to diagnose type 1 and type 2 diabetes because it measures average blood glucose levels over a period of two to three months. After being diagnosed, the A1c test is then used to measure how well you are managing your diabetes.online lab tests This test can also go by other names such as glycated hemoglobin, glycosylated hemoglobin, hemoglobin A1c, and HbA1c, but no matter what you call it, the results will show a high A1c level, then your blood sugar is not well-control ed. If you have already been diagnosed with diabetes, if you are not managing your blood sugar, then there will be a higher risk of diabetes-related complications including kidney failure, vision problems, and leg or foot numbness. Conversely, the lower your A1c level, the lower your risk for diabetic complications. The A1c test is referred to as the “gold standard” for evaluating the risk of damage to tissues caused by high blood sugar levels. This is why it is one of the most useful tools to determine how effectively your diet and your diabetes medication are regulating your blood sugar. In turn, it can also help your doctor determine whether your medication needs to be adjusted. If you are diabetic and would like to have better insight into your blood sugar levels, get a hemoglobin A1c test. Please discuss your test results with your physician.  If you have diabetes, be mindful of your blood sugar levels because it can reduce your risk for long-term health problems, like eye, heart, and kidney problems, and even stroke.

 


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Should you buy generic or brand name drugs?

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The use of prescription medicine has increased over the years.  Likewise, the use of generic drugs has increased versus their brand name counterparts.  In fact, about 8 in 10 prescriptions filled in the US are for generic drugs.  Many people question the safety of generic drugs, but the FDA has concluded that generics provide the same quality and performance as brand-name drugs:

  • Generics must have the same active ingredient, strength, dosage form, and route of administration as the brand-name drug
  • Generic manufacturers have to prove that the drug is the bioequivalent as the brand-name drug
  • Generic manufacturers must pass the same quality standards as the brand-name drug manufacturer.order online lab tests

Many people don’t know that a lot of the generic drugs are made in the same manufacturing plant as the brand-name drug! Millions of dollars are saved annually when patients switch from brand name to generic drugs Generic vs. Brand Name Drugs. The FDA estimates that generics saved patients $158 billion dollars in just one year.  Paying significantly lower prices for a generic doesn’t mean you are sacrificing quality or effectiveness of the drug.  When a brand-name drug becomes generic, they do not need to repeat the costly clinical trials.  They also usually do not pay for expensive advertising, marketing, and direct promotion to physician offices and hospitals.  Finally, there is usually more than one manufacturer that is producing the generic drug which means the competition further decreases the drug price. Discuss the use of generic drugs versus brand-name drugs with your physician to see if generics are a cost-saving option for you.


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Why You Should Wear Sunscreen Year Round

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With summer officially gone, the beginning of fall means cooler temperatures, and often times people think you do not have to wear sunscreen any other time than in the summer. In reality, you should be wearing sunscreen Vitamin D Testing. Is it Necessary? every day, regardless of the temperature outside or if it is even sunny. Sunscreen is the one skincare that works upon application and helps prevent wrinkles and even skin cancer. Studies show that only about 30% of American women and 14% of American men wear sunscreen, which is incredibly low numbers. Many cases of cancer could have been prevented by simply applying sunscreen before going outside.online lab testing services

The following are some tips you should follow to make sure your skin is protected year-round:

  1. A very common misconception is that just because it is cloudy outside, you don’t need to wear sunscreen. Up to 80% of the sun’s UV rays can pass through clouds, so don’t believe that cloud cover will save you from damaging sun rays. Apply sunscreen.
  2. Wear sunscreen under your makeup. There are foundations and powders that contain SPF (sun protection factor), but you would need about 10 times the normal amount of foundation/powder to get the right protection from the sun. You should opt for a moisturizer with broad-spectrum sunscreen with an SPF rating of at least 15 and apply foundation over it.

Don’t spend too much time under the sun between 10:00 am and 4:00 pm because the sun’s rays are most intense and more likely to damage your skin during these times.


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How Stress Can Affect Your Brain

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When under a lot of stress How Stress can Affect your Health, you may be very forgetful and disorganized, but have you ever wondered if there are any long-term effects of stress on your brain? When under stress the amygdala, which is responsible for your survival instincts, is most active which means that the parts of your brain responsible for memory and higher order tasks are not as active. When under chronic stress, the parts of your brain responsible for your survival instincts becomes stronger, while other parts of your brain responsible for things like handling higher-order tasks becomes weaker. Essentially, chronic stress rewires your brain affecting your memory and ability to handle higher order tasks. There are many things you can try to reduce your stress.

The following is a list of things you could do to manage your stress:

Stress can effect your brain

  • Become more organized. Try creating to-do lists for your workload, so that you don’t procrastinate and become overwhelmed.
  • Create a routine for yourself. If the stress you experience is not predictable, try to focus on keeping control over the things that are predictable in your life
  • Change the way you view stress. A certain amount of stress can actually be useful for growth, so instead of striving to eliminate stress from your life altogether, aim to find healthier reactions to stress
  • Get enough sleep How to get better sleep. Stress can cause sleep deprivation, which actually makes stress worse. It is important to establish healthy sleeping habits.

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If you are considering or already are a vegan or vegetarian, one of your main concerns may be how you will get enough protein in your diet. Protein is one of the three macronutrients your body requires, so it is important you are getting enough of it. The protein intake varies from person to person, but according to the Dietary Reference Intake (DRI), a good way to see roughly how much you should be getting by using your weight is 0.36 grams per pound. Although this approach will tell you the amount of protein you should be getting in order to prevent deficiency, you may want to consider speaking to a nutritionist as there are many factors that can affect the right amount for you. As a vegetarian or vegan, you shouldn’t feel like you are struggling with getting good sources of protein in your diet. The following are different options of high protein foods you can incorporate into your diet:protein vegetarians and vegans

  1. Edamame/Tempeh/Tofu: all 3 of these come from soybeans which is a complete source of protein, and has other nutrients such as calcium, and iron. There are about 10 to 19 grams of protein per 100 grams of either one of these.
  2. Nutritional Yeast: This is the deactivated strain of Saccharomyces cerevisiae yeast. This will give a cheesy flavor to your recipes AND it is dairy free which is great if you are a vegan. Not only is it a good source of protein, but also has copper, vitamin B12 Vitamin or Mineral Deficiency may be Causing your Fatigue, magnesium, and zinc. There are 14 grams of protein per 28 grams of nutritional yeast.
  3. Spirulina: A superfood made of blue-green algae.  It has riboflavin, essential fatty acids, and potassium. It also has anti-inflammatory and antioxidant properties. There are about 8 grams of complete protein in 2 tablespoons of spirulina.
  4. Quinoa: A good source of phosphorus, complex carbs, iron, magnesium, and fiber. It has about 9 grams of protein per cooked cup of quinoa.
  5. Chia Seeds: These can be incorporated into your cooking in so many different ways such as baking, smoothies, and even chia seed puddings. They also contain omega-3 fatty acids, fiber, selenium, antioxidants. Chia seeds have 6 grams of protein per 35 grams.

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How Stress can Affect your Health

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Stress can be responsible for some health issues you may be having such as constant migraines, reduced productivity, and even insomnia. Many don’t understand the toll stress can take on their body, which is why it’s important you find ways to manage it. Stress is most commonly known to affect your behavior, feelings, and thoughts, but it can also affect your physical health. High levels of stress that are not managed for an extended period of time can increase blood pressure, obesity, diabetes, and cardiovascular disease. Some signs you may be under too much stress are headaches, fatigue, chest pains, weariness, anxiety, depression, mood swings, change in eating pattern, and drug/alcohol abuse. There are many techniques you can try out to see what works best for you. You can try meditation, exercise, being social, and/or practicing one of your hobbies. Many times when you think of destressing you think of just going home and watching tv, playing video games, or surfing the internet. These inactive activities may actually increase your stress in the long run, so try going for activities that require you are active. If you have tried the techniques mentioned and are still not feeling any relief, you may want to reach out to a professional for help.


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Stomach Flu vs Food Poisoning

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PDL-stomach-flu-vs-the-fluOften times when people have stomach pain, they either wonder if it’s a stomach bug or if it was something they ate. Sometimes people even use stomach flu and food poisoning interchangeably, as if they were the same thing. These two things are very different, which means a different course of treatment is required for them. The stomach flu/virus is a viral infection that attacks the digestive system, and is very contagious. Some symptoms of the stomach flu are nausea/vomiting, diarrhea, stomach cramps, dizziness, fever and loss of appetite. The treatment is simply to get some rest, stay hydrated, avoid solid food for a few hours, and take OTC drugs until you start to feel better. The virus typically lasts 24-48 hours, and it is suggested you consult your doctor if you still don’t feel better after 2 days or if your symptoms worsen. Food poisoning is caused by bacteria, parasites, or viruses on food you digested. The bacteria can create poisonous substances that inflame the intestine. Symptoms usually happen about 6 hours after consuming the food, or in some cases it could take several days. Most people usually experience vomiting, nausea, fever, diarrhea, and/or stomach pain. You will be able to tell if you have food poisoning if someone else who consumed a particular food is also sick, or if you’ve eaten unrefrigerated foods. Symptoms can last anywhere from a few hours to days, but for the most part people start to feel relief in a day. If you believe you have food poisoning, it is very important to remain hydrated.


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Migraines: Food Can Help or Hurt

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Migraines can often be debilitating so it’s important that you do everything you can to prevent them. Some foods that you consume can either cause or help prevent migraines. Trigger foods can increase your likelihood of getting a migraine by 30%. A few foods that may trigger migraines are wine, chocolate, coffee, alcoholic beverages, and citrus fruits. Some common ingredients in those foods are gluten, artificial sweeteners, caffeine, and nitrites. The time you consume these foods and how much you eat are also factors that could determine whether or not you get a migraine.

flu-and-sneezing-imageFoods that are high in histamines may also be triggers for migraines. The theory behind this is that people who suffer from migraines tend to have low or no enzymes that are required to break down histamine.

There are foods that may help prevent migraines. These include foods that are high in omega-3s to omega-6s and folate. Fatty fish like salmon, vegetable oils, and lentils are all good foods to consume if you suffer from migraines. If you know you are someone who suffers from this severe vascular headache, then you might consider making some diet changes.

Take control of your health!

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Four Cancer Myths

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There are many misconceptions about what causes cancer. Having misconceptions and misinformation causes needless worries that can create anxiety and worry. Nowadays you hear information in the news about all the possibilities that have potential cancer causing qualities.  Here are some common cancer fallacies:

  1. Sugar doesn’t necessarily “feed” cancer. Yes it is true that many cancer cells take up blood sugar more quickly than healthy cells, but all cells in our body require sugar for sustenance. Avoiding sugar completely doesn’t guarantee you that you won’t get cancer. As a matter of fact, blood sugar comes from foods with carbs too. It is important to maintain your blood sugar and insulin at healthy levels to maintain proper health and to avoid diabetes and other diseases that can have negative effects on your health.
  2. Going on a gluten-free diet does not reduce the chances of getting cancer. Gluten can be found in wheat, triticale, and barley and is actually a source of protein. Research shows that avoiding gluten does not reduce risk of cancer whatsoever. Not consuming gluten can actually cause you to miss out on their anti-inflammatory, whole grain, cancer protective fiber.  Of course, if you are gluten intolerant or have celiac, you should avoid all gluten to maintain your health.
  3. You don’t have to eat a ton of fruits and vegetables to reduce cancer risks. Many think that in order for fruit and vegetable consumption to reduce chances of getting cancer you have to eat an impossible amount of it daily. In reality you only have to eat 5 servings a day for it to help reduce risks of getting cancer. You should aim to eat about 2 ½ cups of various fruits and vegetables. Eating a variety of different fruit and vegetables adds different phytochemicals and nutrients which may have cancer protecting qualities.
  4. You don’t have to go vegetarian. Plant rich diets are linked to lower cancer risk, but that doesn’t mean you can only eat plants. You can still eat poultry, fish, dairy, and meat –  like everything, eat those foods in moderation. A good option would be the Mediterranean diet which is plant based, and also includes smaller portions of meats, poultry, dairy, etc.

Take Control of your Health!food pyramid


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