Kanika Chaudhary

Women's Health February 7, 2024

Managing Endometriosis: Diet and Lifestyle Changes That Can Help

Endometriosis is a chronic inflammatory illness that affects many girls and women. It occurs when tissue that would ordinarily grow inside the uterus begins to grow outside of it, such as on the ovaries or fallopian tubes. This can cause significant pain and fertility issues. Endometriosis¹ affects approximately 10% of women in their reproductive years.

Symptoms of endometriosis

Severe menstrual cramps
Chronic pelvic pain
Pain during intercourse
Beginning menstruation early in life
Short cycles
Infertility
Having a close family member with endometriosis

What causes endometriosis?

Doctors aren’t sure exactly what causes it, but it appears to be a combination of genetic, hormonal, immune system, and uterine lining abnormalities that interact in complex ways.

During your menstruation, tissue flows backwards via the fallopian tubes.
Cells break off and move to other organs.
Genetics Environmental influences.

Some physical elements seem to have a role. Being born with a very high or low birth weight increases your chances of developing endometriosis later on. It’s uncertain whether being born preterm matters. Thinner women are more at risk, but the evidence² on obesity is conflicting.

Diagnosis and treatment

Endometriosis is widespread, although it takes an average of 4-11 years to be identified. Examining a girl’s health history and performing a physical checkup can reveal clues that she may have it. Imaging tests such as ultrasounds and MRIs can also reveal lesions. However, the only way to tell for certain is through surgery. Blood tests are unreliable.

Treatment aims to alleviate pain, increase fertility, and prevent long-term complications such as scarring. Options include:

NSAIDs for pain.
Hormonal therapies, such as birth control pills
Surgery to eliminate lesions.
When endometriosis is suspected but not verified, doctors may use medical treatment as a diagnostic test and therapy prior to surgery. Birth control tablets, GnRH medicines, and progestins are commonly utilized.

Dietary and lifestyle modifications that can help

Follow an anti-inflammatory diet, as diets high in inflammatory foods appear to raise risk.
Engage in low-impact exercise such as walking, swimming, and yoga. Take it easy during flare-ups.

Meditation, massage, and therapy can all help you manage your stress. Reducing stress helps to reduce endo flares.
Consume plenty of fruits, veggies, whole grains, and healthy fats such as olive oil and avocados.
Avoid processed meals, sweets, alcohol, and caffeine.
Gluten-free diets may aid by lowering inflammation.
Fasting can help by allowing the digestive system to rest before your period.
Breastfeeding appears to reduce risk, most likely because it prevents menstruation.
Omega-3 meals such as salmon, walnuts, and flaxseeds provide healthful oils while omega-6 fats may exacerbate symptoms
High-fat diets may exacerbate symptoms by increasing oxidative damage and inflammation.
Prioritize your sleep. Aim for 7 to 9 hours per night. Inflammation increases when you don’t sleep enough.

Wear loose, comfortable clothing.
Maintain a healthy weight, particularly by reducing excess belly fat. This fat produces more estrogen, which can aggravate endometriosis.
Use mild, fragrance-free soaps in intimate regions.
Use heat to relieve pain. Try heating pads or warm baths.
Consult your doctor about any medications or supplements that may assist, such as NSAIDs, birth control pills, or vitamins.

In short, several lifestyle and dietary factors are likely to influence both your risk of getting endometriosis and the severity of your symptoms if you already have it.
Consistent use of these natural ways, together with correct therapy, may greatly improve your endometriosis management.

References

Vitamins & Supplements February 4, 2024

Immunity Boosting Vitamins: Nutrition for Flu and Cold Prevention

Our immune system functions like an internal security guard, keeping us healthy. It consists of fundamental troops (innate immunity) for general protection, as well as specialized forces (adaptive immunity) developed over time for enhanced defense. To ensure that this network functions effectively, all immune cells must actively stand guard.

Excitingly, clinical research¹ show that numerous natural compounds can increase our immune.

Probiotic yogurt introduces friendly microorganisms that activate immune cells. These lactic acid bacteria increase intestinal chemicals that boost immunity.

Chyawanprash, a traditional Ayurvedic formula, boosts natural killer cells, antibodies, and other immune system components while decreasing stress hormone levels.

Mushroom beta-glucans stimulate macrophages, B cells, and T cells via causing cytokine production and binding to receptors such as dectin-1. They also possess antibacterial capabilities.

Ginseng includes ginsenosides, which stimulate phagocytosis and cytokine synthesis for innate immunity while also amplifying antibodies and T cells for adaptive immunity.

Whey protein boosts glutathione, growth factors, and neutrophils, which improves immunological function.

Vitamin C stimulates T, B, and NK cells via boosting transporters and cytokines. It also helps lymphocytes mature and function properly.

Vitamin E activates macrophages, NK cells, T cells, and antibodies by decreasing inflammatory chemicals. It also enhances immunological synapse development.

Zinc is required for innate immunity, which boosts phagocytosis, granulocytes, and NK cells. It also promotes T cell growth and thymus hormone action.

Clinical studies show that these natural supplements affect immunity by interacting with certain cells and molecules. More research into optimal dosages, absorption, and safety will help us realize their immune-boosting potential.

Methods to enhance your immune system and avoid colds and flu

Let’s discuss about vitamin C. This vitamin is essential for immunity. It’s a good idea to eat citrus fruits, bell peppers, and broccoli that are high in it. Consider taking a daily vitamin C dose of 500-1000mg. As a potent antioxidant, it may help to minimize the severity and duration of your colds.
Don’t forget vitamin D! Having proper amounts helps to manage your immunological response. Vitamin D deficiency is associated with an increased risk of respiratory infections. It is advisable to get your levels evaluated by a doctor and, if necessary, supplement to achieve the optimal 30-50ng/ml range. Fatty fish, eggs, and fortified dairy products such as milk are all excellent sources.
Zinc has excellent antiviral properties that could help you get over a cold faster. Try to acquire 30-50mg daily, either from supplements or zinc-rich foods such oysters, meat, nuts, and seeds.
Gut health also has an impact on immunity! Probiotics provide helpful microbes. Look for supplement capsules containing 3-10 billion CFUs or consume probiotic-rich foods such as yogurt, kefir, and fermented vegetables like sauerkraut.
Natural medicines, such as elderberry extract, are gaining popularity for preventing infections and alleviating cold symptoms. Just make sure to follow the dose instructions for any supplements you take.
Garlic is another component with antibacterial and antiviral activity. Try to eat 1-2 garlic bulbs per day or take an old garlic extract supplement.
Selenium is another mineral worth knowing about because it plays a role in immunological response. If you’re deficient, you can supplement with 100-200 mcg per day or eat Brazil nuts, eggs, or mushrooms.

Overall, prioritize a healthy, balanced diet rich in nutrient-dense foods. Do not forget lifestyle aspects such as stress management, enough sleep, and frequent hand washing! Always consult with your doctor before starting any new supplements. Here is to a healthy season!

References

Al Mahmud A, Shafayet Ahmed Siddiqui, Karim MR, Al-Mamun MR, Akhter S, Sohel M, Hasan M, Bellah SF, Amin MN. Clinically proven natural products, vitamins and mineral in boosting up immunity: A comprehensive review. Heliyon. 2023 Apr;9(4):e15292. doi: 10.1016/j.heliyon.2023.e15292. Epub 2023 Apr 7. PMID: 37089292; PMCID: PMC10079597. ↩︎

Skin Care February 3, 2024

Adult Acne: Causes, Treatments and Daily Skincare Tips

Acne and its causes

Acne is a relatively prevalent skin condition affecting the oil glands and follicles. It is caused by excessive oil production, abnormal shedding of skin cells, and inflammation (swelling). Acne commonly appears on the face, back, chest, and upper arms. Blemishes can include blackheads, whiteheads, pimples, pustules (pimples filled with pus), and huge painful cysts.

What causes acne formation? Androgens, or male hormones, stimulate oil production. Clogged pores and burst follicles lead to irritation. Bacteria known as P. acnes exacerbates the inflammation. Rubbing or scratching the skin excessively, wearing tight garments that press the skin, and using oily makeup can all aggravate acne. As adults, our hormones go haywire. Our bodies undergo incredible changes on a monthly basis, including pregnancy, menstrual cycle and menopause. All of this oscillation can cause oil to accumulate and block pores. Stress makes matters worse by increasing oil production. Genetics is also an important factor.

Treatment

How do you treat acne? It depends on how serious it is.

Mild acne can be treated with drugstore medications like as benzoyl peroxide, which kills bacteria, and salicylic acid, which opens clogged pores. Begin with a small amount so your skin can adjust. If there is no improvement after 6-8 weeks, consult a dermatologist. They can prescribe stronger topicals and antibiotics to help clear it up.

Moderate acne require prescription treatments that include retinoids to help skin shed properly, antibiotics to reduce swelling, and azelaic acid, which is antibacterial and anti-inflammatory.

Severe acne¹ that isn’t improving may necessitate oral antibiotics plus isotretinoin, a potent oral retinoid. Isotretinoin is only used for extremely persistent acne that has not responded to conventional therapies, due to its numerous side effects. Oral antibiotics treat inflammatory pimples but can cause antibiotic resistance. Retinoid creams work best since they target both blackheads and whiteheads.

Birth control tablets can treat hormonal acne in girls. Other treatments include steroid shots to immediately reduce cyst swelling, chemical peels to exfoliate the skin, and laser therapy to remove P. acnes germs.

Acne therapy typically takes weeks to months to provide results. Moderate to severe acne typically requires the use of many products. Following the schedule, applying the creams correctly, and being patient are critical for clearing up acne. Procedures such as laser treatments are also beneficial.

Daily Skincare Tips

Maintain a careful approach to your daily skin care. Scrubbing will irritate your skin even more! Use a gentle face wash particularly those with salicylic acid, to go into pores and break up oil every morning and night. Following cleansing, use an alcohol-free witch hazel toner to remove any remaining residue. And then apply an oil-free, non-comedogenic moisturizer.

Exfoliating a few times each week is necessary to remove dead skin cells and keep pores clear. Use a moderate scrub or chemical exfoliation using glycolic acid – just don’t overdo it!

Moisturizer is vital, even for acne-prone skin. Skipping it actually leads to generate more oil, which creates more breakouts. Use water-based moisturizers that are lightweight and non-clogging.

When a zit forms, treat it right away with benzoyl peroxide or tea tree oil to help it heal quickly. And don’t pick your zits; it’s tempting, but don’t do it! It causes additional redness and discomfort.

SPF is a must have, as the sun can exacerbate your acne. For acne-prone skin, a broad spectrum SPF of 30 or greater is adequate.

If none of these help consult a dermatologist. Prescription medications may significantly improve your stubborn adult acne.

Seeing results require patience and consistency. Most importantly, do not lose hope! Finding the best acne treatments may need some trial and error. However, if you persevere, you will be able to regain your clear skin. Just be patient and keep waging the good battle against those annoying pimples! You have got this!

Well, Danielle BSN, MSN, APRN, FNP-BC. Acne vulgaris: A review of causes and treatment options. The Nurse Practitioner 38(10):p 22-31, October 10, 2013. | DOI: 10.1097/01.NPR.0000434089.88606.70 ↩︎

Vitamins & Supplements January 29, 2024

Vitamins for Hair Growth: Nutrients That Prevent Thinning and Shedding

Hair health is heavily influenced by your intake of vitamins and minerals. We don’t get to choose our genes. If you have a family history of baldness, you must understand that you may have hair loss. Straight up. But get this: our diets also play an important influence! The things we eat can affect whether our hair remains healthy or begins to fall out. Isn’t this crazy?

A few critical vitamins and minerals help keep follicles robust and hair from shedding excessively. Nutrients¹ like biotin, vitamin D, zinc, iron, and even protein. So limiting salads and consuming more nutrient-dense foods might help you keep your strands healthy! Don’t overlook vitamin C, as it can help you absorb iron more efficiently.

Here’s the deal: even if baldness is in your future, consuming enough of these healthy hair nutrients will significantly reduce shedding. So guys, there is hope! The evidence is apparent. If you want thick, beautiful locks, you must provide your body with the necessary nutrients. Start from the inside out.

So get your levels tested right away. It’s time to go on a hair health nutrition mission! Lack of key vitamins and minerals has been linked to several types of hair loss.

According to studies, vitamin D supplements may help people who do not obtain enough vitamin D with male and female pattern baldness and severe hair loss. Vitamin D deficiency appears to be associated with spot baldness. Patients with low vitamin D levels may benefit from being tested and given supplements.

Iron supplements are indicated for those with low iron levels who suffer from hair problems, particularly women.

Getting enough vitamin C is especially helpful for persons with iron deficiency and hair loss. However, there is no evidence to suggest vitamin E supplementation as treatments for pattern baldness or excessive shedding. Too much vitamin A might result in hair loss.

Some studies have linked low zinc and selenium levels to baldness, although the evidence is equivocal. There is limited evidence to support the involvement of folate and vitamin B12 in spot baldness.

Now the question is, if taking biotin pills helps to develop hair. Biotin is a B vitamin that aids in the metabolism of lipids and proteins. It’s grown highly popular as a product that claims to offer you strong, healthy hair. However, people only need 30 mcg of biotin each day. That is simply obtained by consuming a normal diet. Nonetheless, many people take biotin supplements at far larger doses, typically 500 or 1000 mcg per day.

Companies make biotin sound like a miracle drug. But, unless you’re pregnant or have a medical condition that causes a deficiency, you probably get enough biotin already. Studies have shown that biotin promotes hair growth but only in patients with illnesses that cause deficiencies, such as inherited metabolic abnormalities.

Premature graying has been linked to low levels of iron, vitamin D, folate, vitamin B12, and selenium. Getting enough of these minerals may improve symptoms.

In summary, testing for vitamin and mineral deficiencies may reveal manageable risks for specific forms of hair loss. Evidence² suggests that having enough of certain vitamins and minerals may help hair. More research is likely needed to determine whether biotin benefits normal, healthy people. For the time being, good hair appears to be achieved by nutrition and attentive care rather than by taking biotin supplements.

References

Vitamins & Supplements January 29, 2024

Melatonin Supplements: Dosage, Timing, Side Effects and Benefits

Melatonin is a hormone produced spontaneously by the pineal gland that regulates your sleep and wake cycles. Melatonin levels normally decrease as we age. If you are having difficulties sleeping, using a melatonin pill might be quite beneficial. Many people now take melatonin supplements to help with sleep and other ailments.

Melatonin for sleep and wake cycle

Melatonin has been shown in studies to enhance sleep quality, help you fall asleep faster, and stay asleep longer. And that’s a fantastic news for people suffering from sleep disorders such as Alzheimer’s and schizophrenia. Melatonin appears to be a safer alternative to benzodiazepines for treating insomnia. It is also effective for treating jet lag following travel or working nights. It resets your biological clock and relieves the exhaustion associated with jet lag.

Melatonin for skin

Some study suggests that melatonin may help prevent skin aging by acting as an antioxidant and regulating circadian rhythms in skin cells. Applying it on the skin may protect against UV rays from the sun

Melatonin for heart health

A few studies have showed that melatonin helps lower high blood pressure, improve cholesterol levels, and reduce the sleep-related negative effects of beta blockers. However, further research is needed into how it affects heart health.

Melatonin for immune system

Early research¹ suggests that melatonin could help control the immune system in autoimmune illnesses. Its anti-inflammatory properties may possibly help combat viruses such as COVID-19, It may also work as an antioxidant, boosting your immune system, but more research is needed.

Dosage

Woman Holding Half-full Glass and White Medicine Pill

The doses in supplements are typically between 0.5mg and 5mg. Start with a tiny dose, such as 0.5 or 1mg, and see how it affects you. Taking high doses for an extended period of time may potentially cause it to lose effectiveness.

Timing

Take it around 30 minutes before you want to sleep. Be consistent with when you take melatonin; attempt to take it at the same time every night to align with your body’s natural cycle. Also, don’t take it too close to the time you need to wake up.

Side Effects

Melatonin can produce headaches, dizziness, and a chilly sensation. Some people may feel drowsy, dizzy, or nausea after taking melatonin. However, if used correctly, it is considered rather safe, however little is known regarding long-term safety.

In conclusion, melatonin appears to be beneficial for sleep disorders, skin health, and other illnesses. However, there is insufficient research to determine its long-term safety. More clinical trials are needed to determine the appropriate doses and establish the safety of using melatonin supplements for a longer period of time.

Pregnant women, children, and anyone with autoimmune diseases, leukemia, or depression should consult their doctor before using melatonin. It can also interact with some medications, so tell your doctor what you are taking.

Overall, melatonin is generally safe and effective for improving sleep if used correctly. Try it if you’re having difficulties sleeping; it might be just what you need to get your sleep cycle back on track. Sweet dreams!

References

Spandidos Publications style
Anghel L, Baroiu L, Popazu CR, Pătraș D, Fotea S, Nechifor A, Ciubara A, Nechita L, Mușat CL, Stefanopol IA, Stefanopol IA, et al: Benefits and adverse events of melatonin use in the elderly (Review). Exp Ther Med 23: 219, 2022
APA
Anghel, L., Baroiu, L., Popazu, C.R., Pătraș, D., Fotea, S., Nechifor, A. … Ciubara, A.B. (2022). Benefits and adverse events of melatonin use in the elderly (Review). Experimental and Therapeutic Medicine, 23, 219. https://doi.org/10.3892/etm.2022.11142
MLA
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23.3 (2022): 219.
Chicago
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23, no. 3 (2022): 219. https://doi.org/10.3892/etm.2022.11142 ↩︎

Women's Health January 28, 2024

UTI Prevention: Home Remedies and Habits to Avoid Infection

Urinary tract infections or UTIs are frequent, particularly among women, because their architecture allows bacteria to easily enter the urinary system. Any infection of this system is considered a UTI. It is believed that 40-60% of women will develop at least one UTI during their lifetime. Pregnant women are at a 20-40% risk of their UTI spreading to their kidneys, which is unpleasant. Most healthy people develop straightforward UTIs, however those with medical conditions such as diabetes likely to develop severe, recurring ones. Catheters, hospitals, sex, and age all increase the risk of infection by allowing germs more access.

These infections are caused by bacteria such as E. coli that enter the urinary tract. It causes 80-85% of UTIs¹. For some reason, E. coli enjoys bladders! Staph infections are also becoming more common, which is worrying given their resistance to medicines.

Doctors diagnose UTIs by testing urine samples to determine which bacteria are causing the infection. They also employ innovative biosensor technologies to identify germs. UTIs are typically treated with antibiotics such as fluoroquinolones and cephalosporins. However, these germs are developing resistant to antibiotics. Thus, new therapy alternatives are required.

Researchers² are investigating alternative remedies such as homeopathy, ayurveda, and herbal medicine. Herbs such as cranberry, neem, holy basil, and pomegranate have showed potential in combating germs. Probiotics are also under investigation to restore good microorganisms and prevent UTIs.

Symptoms of Urinary Tract Infections (UTIs)

When you have a strong urge to pee but nothing comes out. And it may burn or ache when you urinate. The feeling of having to pee urgently and uncomfortably is a primary indicator of a UTI.

You may also notice that your pee appears unusually cloudy or reddish, with a nasty odor.

Some people experience pain or pressure around their bladder area. UTIs can also cause a mild fever and nausea.

UTIs are far more common in women than in men. The symptoms usually appear unexpectedly and worsen quickly. They occur when germs from your intestines enter your urinary tract and multiply in your bladder – not nice! Doctors prescribe medications to treat UTIs. If you suspect you are developing one, see your doctor as soon as possible so you can feel better. The sooner you get it treated, the faster you’ll be able to relieve your urgent, burning peeing sensation!

Practices to prevent Urinary Tract Infections (UTIs)

Drinking plenty of water helps to flush away bacteria before they affect your urinary tract. Avoid alcohol and coffee because they appear to upset the bladder.

a woman holding a glass of water in her hand

When you have the desire to pee, go straight away rather than holding it. Holding urine too long allows bacteria to develop and cause problems. It is critical to pay attention to the signals our bodies send.
After using the restroom, always wipe from front to back. This prevents bacteria from spreading to inappropriate locations.
Take fast showers rather than baths. Baths may be pleasant, but soaking in warm water can accumulate bacteria over time. That is dangerous for delicate places such as the urethra.
Urinate before and after sex as a precaution. This helps to drain out any bacteria that may have entered the urethra during sex.
Avoid using scented things down there, such as perfumed soaps or douches. They can disrupt the normal bacterial balance. The greatest type of underwear is breathable cotton.
Taking probiotic pills and eating yogurt may increase your body’s healthy flora. These are capable of combating infection-causing agents.
Basic behaviors like as wiping properly, cleaning softly with unscented soap, and staying dry help to prevent difficulties. UTIs aren’t fun, therefore try to avoid them whenever possible.

The alarming thing is that antibiotics are becoming less effective against adaptive microorganisms. Overuse of antibiotics promotes to resistance! However, if detected early, antibiotics can still treat UTIs in healthy non-pregnant people. Hopefully, they will continue to be useful for those expecting or in need of operations. To maintain the benefits of antibiotics, we must exercise greater caution while prescribing them.

References

Skin Care January 28, 2024

Get the Glow: Vitamins and Supplements for Radiant, Youthful Skin

Aging and UV rays cause harm to our skin over time. It begins to lose suppleness, becoming wrinkled, dry, and harsh. Healthy skin requires the proper nourishment. Many skin care treatments and pills contain elements that nourish the skin and help counteract the aging effects, such as vitamins.

Studies have shown that carotenoids such as lycopene can protect against UV damage by acting as antioxidants. They can minimize redness and help the skin fight free radicals. These minerals sound beneficial!

Glowing Up: Simple Tips for Radiant Skin.

Want the same shine as your favorite celebrities and influencers ? Fortunately for you, there are a few simple ways to getting your skin looking healthy and smooth. The secrets start from the inside out! You may treat your skin better by modifying your diet and using vitamins.

Vitamin C is your skin’s best friend; it is an antioxidant that promotes collagen production like crazy. This means tighter, brighter skin. Citrus fruits are your C hookup, so get your juice on. Research¹ suggests that persons who consume more vitamin C have less dry, wrinkled skin. However, taking vitamin C supplements alone does not appear to prevent UV damage.

Vitamin E is another antioxidant. Vitamin E is like sunscreen for your insides. Almonds and olives will suffice! Taking vitamins C and E together has been found to decrease sunburn and UV damage; they form an excellent team!

Vitamin D need sunlight to become active. It works well for psoriasis, and low levels may contribute to vitiligo. One study discovered that high-dose vitamin D reduced inflammation following sunburns..

Preliminary evidence² suggests that vitamins A, C, E, omega-3s, and antioxidants such as astaxanthin may assist with acne, eczema, wrinkles, and UV damage. However, larger, higher-quality clinical trials are still required to validate benefits and optimal dosing.

In addition to vitamins, there are other supplements that can help you have perfect summer skin all year. Hydration is essential, so drink lots of water. Add in omega-3-rich fish oil for a dewy look that will make people smile. Silica pills are the icing on the cake for fighting lines and wrinkles and looking younger. It is recommended that supplements should be used carefully and judiciously.

Most importantly, self-care begins within. So drink those fruity smoothies, swap out chips for avocados (so amazing with salt and pepper!), and take supplements if you need some extra benefits. Proper skin health entails more than simply sticking to your favorite skincare routine. Your radiance is reflective of how you treat yourself on a daily basis. Don’t stress out.; your skin will thank you!

References

Vitamins & Supplements January 26, 2024

Fish Oil Dosage Guide: How Much Omega 3 You Need

You may have heard about omega-3 fatty acids before, notably EPA and DHA. These fats provide numerous health benefits, particularly as we age. Our bodies cannot produce a lot of EPA and DHA on their own. We acquire them primarily from eating fish or taking supplements.

Omega 3¹ for pregnant women- According to research, pregnant women who take EPA and DHA supplements have newborns with better-developed brains and vision. Their pregnancies also continue a little longer, and their babies are heavier at birth. So omega-3s are really crucial for fetal growth and development.

Omega 3 for heart health- EPA and DHA are beneficial to our hearts because they reduce inflammation, assist prevent blood clots, and minimize the chance of heart attacks or circulation difficulties later in life. According to research, ingesting omega-3 fatty acids can reduce the incidence of sudden heart attacks, particularly in patients who already have heart problems. In one large trial, heart patients who took 850 mg of EPA/DHA daily reduced their risk of sudden cardiac death by nearly 50%!

For heart health, the American Heart Association recommends eating fatty fish twice a week or taking 1 gram of EPA/DHA per day. 2-4 grams per day can help decrease elevated triglycerides. Omega-3s also have a minor blood pressure-lowering effect at doses more than 3 grams per day. Also, if someone is currently taking aspirin for heart health, adding EPA and DHA improves its effectiveness.

Omega 3 for brain– People with Alzheimer’s disease frequently have low DHA levels. Scientists are investigating if providing Alzheimer’s patients EPA and DHA supplements will help them maintain their body weight, reduce inflammation, and keep their cognitive functions sharper for longer. The data for genuine brain advantages is still preliminary, but it looks promising.

They also assist alleviate morning stiffness and aching joints in rheumatoid arthritis sufferers when taken in quantities of 3 grams or higher.

Given all of the data demonstrating how EPA and DHA omega-3s benefit fetal development, heart health, joint pain and our brains as we age, receiving enough throughout our lives appears to be critical for general well being and longevity.

Experts recommend consuming at least 300-900 mg of EPA and DHA every day. To acquire that much from diet alone, you’d need to consume at least 8-12 ounces of fish per week. Because most people do not get enough omega-3s from diet.

Fatty fish such as salmon and bluefin tuna contain the omega-3 lipids EPA and DHA. You can also acquire them by taking fish oil capsules. Oh, and make sure any fish oil supplement you take is good quality and tested for impurities. You want the pleasant omega-3 benefits without the mercury or other toxins. Flaxseed, walnuts, canola oil, and soybeans are all sources of ALA, another kind of omega-3. Long ago, individuals consumed roughly equal amounts of omega-3s and omega-6s. However, with increased corn and soybean oil, we now consume significantly more omega-6s – up to ten times more! This may not be beneficial for our health.

Omega-3s may elevate LDL cholesterol somewhat in some people. It’s unclear whether this matters. Fish can contain mercury, so restrict high-mercury fish such as swordfish. Fish oil capsules are devoid of mercury. Omega-3s can make you bleed more, but they do not appear to cause abnormal bleeding. Some may get minor GI side effects.

To summarize, take 1 gram of EPA/DHA for heart health, 2-4 grams for lowering triglycerides, and at least 3 grams if you have high blood pressure or rheumatoid arthritis. However, don’t overuse omega-3s; humans require both omega-3s and omega-6s. Moderation is crucial!

New research² suggests that increasing your dose to 3-5 grams per day may assist with typical conditions that youngsters confront, such as depression, ADHD, and autoimmunity. There is no definitive proof yet, so consult your doctor first if you plan to supplement heavily.

So see your doctor to determine the appropriate oil dose for your unique health goals. And remember to consume that fishy goodness on a regular basis, not only when you have a sudden need! Sweet consistent supplementation wins out over occasional mega-dosing every time when it comes to witnessing results. Righteous!

References

Vitamins & Supplements January 25, 2024

The Benefits of Vitamin C: Why You Need This Antioxidant Powerhouse

What’s the Deal with Vitamin C?

Vitamin C is an essential vitamin that aids enzyme function. It also acts as an antioxidant; you’ve definitely heard that term before when discussing how to get antioxidants from diet and supplements. What does it mean? Essentially, antioxidants combat free radicals, which can harm cells in our bodies.

The weird thing is that, while vitamin C is an antioxidant, in some circumstances involving metals, it can also induce “oxidative damage.” The actual reasons why it behaves differently in different conditions is a complex science!

Some fascinating research¹: Scientists tried extremely high doses of intravenous (IV) vitamin C, which was administered straight into the patients’ circulation, on cancer cells generated in the laboratory. Surprisingly, scientists discovered that it effectively eliminated a large number of cancer cells! They believe it was causing oxidative damage. However, many more clinical trials are needed to determine if mega-doses of vitamin C will benefit or damage actual cancer patients.

Vitamin C has several names, including ascorbic acid². In your brain, vitamin C is the primary water-soluble antioxidant. Getting enough of it protects your neurons, which are the particular cells that transmit impulses in your brain. If a person does not obtain enough vitamin C from food over time, neuronal damage can occur, potentially leading to disorders such as dementia. Thus, vitamin C supplementation may help prevent neurodegeneration.

Vitamin C also inhibits DNA mutations. And there is evidence that when vitamin C levels are extremely high, it briefly creates low levels of oxidative stress, activating the body’s DNA repair systems. However, taking too many vitamin C tablets is likely to trigger other types of cell harm. It’s all about balance!

The optimal daily intake of this nutrient is fully determined by your age, present health, family history, and other factors. The typical recommendation is 75-90 milligrams (mg) per day. High IV vitamin C doses appear to be safe, however taking more than 2,000 mg daily via supplements over time can cause stomach problems in some people.

Vitamin C provides numerous benefits, particularly in modest doses, but scientists are still striving to understand how it interacts in the human body. Moderation and balance are essential! Mega-doses administered in the vein can also help treat liver disorders, high blood pressure, and help some cancer patients recover more quickly.

There are many levels that indicate if you are deficient or receiving adequate amounts of vitamin C. Checking your levels tells you if you need to level up. Now, here’s an interesting fact: our bodies cannot produce vitamin C on their own. So getting enough through foods or supplements is critical.

Kiwi, red bell peppers, citrus fruits, broccoli and orange juice are excellent sources that can be easily incorporated into meals and smoothies. Use fresh or frozen vegetables, don’t overcook it, and consume it as soon as possible after preparation or purchase. Supplements are also useful if you are unable to obtain enough food sources.

orange plastic bottle beside orange plastic bottle

Filling your plate with vitamin C-rich foods is a pleasant approach to energize your body. This nutrient boosts immunity, prevents disease, relieves health problems, improves thinking, and provides energy. It’s time to update your diet with this all-star super food! And most importantly, it protects your skin. For example, vitamin C lotions protect your skin from UV damage. Stock up for the summer!

Wait, there is more! Vitamin C is essential for the production of collagen, which maintains your skin looking great and your bones and blood vessels in good working order. It also aids in nutrient absorption, allowing your body to correctly use iron, folate, and amino acids from your food.

Demonstrate your appreciation for this nutrient by consuming plenty of C-rich meals every day!

References

Vitamins & Supplements January 25, 2024

Supplementing with Essential Oils: Safety, Applications and Efficiency

Essential oils are complex mixes derived from fragrant herbs. They have been utilized since medieval times for their antibacterial, insecticidal, and therapeutic characteristics. The oils contain a variety of volatile components, including terpenes, terpenoids, phenols, and aliphatics. According to laboratory research¹, the oils serve as antioxidants. However, emerging research reveals that they can also behave as prooxidants once within cells, affecting cell membranes and organelles such as mitochondria.

Essential oils are extremely complex, including 20 to 60 distinct components in variable concentrations. The major components account for 20-70%, whereas smaller components make up barely trace amounts. Because oils are lipophiles, they can penetrate cell membranes, altering them and increasing their permeability. This membrane damage is related to the oils’ cytotoxic effects on cells.

Essential oils, by destroying mitochondria and creating prooxidant effects in cells, can kill microorganisms and cause programmed cell death. It’s uncertain whether distinct essential oils have unique biological impacts. More research comparing oils is required. It appears that the effects of the oils are caused by all of their components acting together, rather than just the primary ones.

Essential oils’ hazardous potential stems from their prooxidant activity, making them effective natural antiseptics and antimicrobials. In addition, the majority of essential oils do not appear to be genotoxic over time. Some have demonstrated anti-mutation properties that could be useful for anticancer applications. While oils are not normally genotoxic, their prooxidant actions on cells can lead to anti-toxic properties.

Essential oils are highly concentrated versions of the chemicals that give plants their characteristic fragrance. They are extracted by processes such as steam distillation and pressing. Popular essential oils are derived from plants such as peppermint, lavender, pine, and citrus.

It turns out that these aromatic oils may have some interesting health benefits. The various oils include active compounds that have the ability to treat a wide range of ailments. For example, oregano and peppermint oils may help with irritable bowel syndrome symptoms. Cinnamon, pine, and thyme oils include antioxidants that help to prevent cell damage. Some oils even combat harmful germs.

Early research suggests that essential oils have the potential to be used as natural health² supplements or functional food additives. Oils such as lemon balm and sage may boost mood and cognitive performance. Garlic and cumin oils could help with diabetes, cholesterol, and other metabolic disorders. Many essential oils appear to alleviate inflammation and pain. So far, these oils appear to be safe for most people, with little negative effects.

high angle photo of person pouring liquid from bottle inside mortar and pestle

It’s fascinating that the defensive substances produced by plants may also benefit humans. More research is needed to determine ideal amounts, how the oils operate in human systems, and how to incorporate them into foods without dominating the flavors. Overall, essential oils can be a beneficial supplement to a healthy lifestyle, albeit they are not miraculous cures. The potential health benefits are quite exciting!

Today, essential oils can be found everywhere. Those small bottles contain some potent plant juice!

Let’s just lay out the issue with oils: the good, the bad, and the truth.

First, safety. These oils are potent. Do not swallow them whole! That will quickly deplete your energy reserves. Always combine them with a carrier oil before applying them on your skin. Oils can interact with medications and health issues, so if you’re concerned, consult your doctor. Don’t play with these oils!

Okay, now for the great stuff. Some oils can actually benefit you. Lavender may help you to relax after a stressful day. Peppermint can calm your stomach. Chamomile is beneficial for cramping. Simply smelling eucalyptus opens up nostrils. According to studies, certain oils have superpowers that help combat pain and inflammation. Pretty awesome!

But don’t believe the web hoopla. Do your study to ensure that the health claims are not false. Pay attention to what works for you. Your friend’s favorite oil might do nothing for you. We’re all different.

What’s the major takeaway? Oils can provide further support to modern healthcare. But these aren’t miraculous cures! Use them as a supplement, not a substitute for doctors and science. Oils can improve your health if you use them wisely. Just don’t go crazy with your magical thinking. Research and common sense are necessary!

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