Author

Kanika Chaudhary

Browsing
Vitamins & Supplements

Vitamin D Deficiency: Recognizing the Symptoms and Getting Your Fill

woman sitting on black chair in front of glass-panel window with white curtains

Many people these days have low vitamin D levels. This is significant because vitamin D helps to keep your bones strong, your muscles functional, and your chances of falling lower. Basically, if your blood levels are less than 20 ng/mL, you don’t have enough D; between 20 and 30 is considered low normal. Some people are more susceptible to vitamin D insufficiency than others; older, heavier, darker-skinned, or homebound people receive less sun exposure. Even young people might have low vitamin D levels.

Good vitamin D levels may also reduce the risk of heart disease, colon cancer, and depression. However, additional research1 is required to know for certain. Doctors can check blood levels of a form called 25-OH D to discover if a person’s vitamin D reserves are depleted.

To prevent D deficiency, most persons require 400-600 IU of vitamin D per day, with the elderly requiring up to 800 IU. Treating deficiency frequently begins with high-dose supplements weekly, followed by routine doses daily to maintain stockpiles.

Too much vitamin D can lead to nausea, vomiting, kidney stones, and other complications. However, this appears to be unusual below 2,000 IU per day. Still, it’s best to keep consuming until the optimal dose is determined. Boosting low D is simple with the doctor’s help. Getting tested, taking supplements as needed, and getting enough sunlight helps to maintain healthy levels, making it simpler to build stronger bones and improve general health.

person holding white medication pill

Feeling exhausted all the time? Do not disregard low vitamin D levels.

Vitamin D deficiency is extremely common, but that does not make the daily fight any easier! How can you recognize low levels early?

Vitamin D is necessary for keeping your cells energized. If you consistently feel fatigued. it’s important to get your vitamin D levels evaluated.

Unusual pains and sensations. Sudden knee and back pain might leave you feeling 60 years old. Vitamin D promotes bone health and cell protection.

And the colds! You might catch every bug that is going around. Vitamin D defends your immune system against infections. Allow your D-level tank and defenses to drop swiftly.

That is not all! Vitamin D deficiency can lead to severe depression because it suppresses serotonin.

Get tested if you observe any of the symptoms listed above. And then go get some more sunshine, eat salmon, and drink enriched almond milk. All the lovely things! Here are some natural ways to increase your vitamin D levels.

References

  1. Recognition and Management
    of Vitamin D Deficiency     ↩︎
Read More
By
Women's Health

Mood Swings During PMS: Causes and How to Find Relief

smiling girl in black and white striped shirt

Dealing with uncomfortable or terrible symptoms associated to your monthly period is rather frequent among women, referring to physical, mental, or behavioral changes that occur prior to or during your menstrual cycle.

There are several names for this. PMS, or premenstrual syndrome, is arguably the best-known. It refers to extremely bothersome symptoms that disrupt a woman’s daily life. Moderate PMS affects 30-50% of women, whereas severe PMS affects 4- 14% of women.

CPPD1, or cyclic perimenstrual pain and discomfort, refers to the cyclical pelvic pain, mood swings, and physical blahs associated with our periods. It clarifies diagnosis such as dysmenorrhea and PMS. Up to 70% of women experience some degree of CPPD.

PMDD, or premenstrual dysphoric disorder, is a psychiatric diagnosis that refers to extremely severe PMS symptoms. You must have at least 5 negative symptoms, such as severe irritation, depression, anxiety, or extreme mood swings. Around 4-8% of menstrual women develop PMDD.

PMM, or premenstrual magnification, occurs when an existing physical or mental health concern worsens in the lead-up to your period. PMS on steroids, essentially.

Common symptoms include pelvic pain, fluid retention, fatigue, headache, breast tenderness, mood swings, anxiety, sadness, irritability, and so on. They often peak before your period and subside once bleeding begins.

What causes this is complicated : hormones combining with heredity, stress, and a woman’s sensitivity. Research does not support a single biological reason. Our bodies are complex!

Diagnosis involves tracking symptoms for 2-3 cycles to validate the pattern and intensity. Questionnaires and symptom calendars can assist with this. Data is a buddy.

Treatment guidelines recommend beginning with lifestyle changes, stress management, vitamins, and cognitive-behavioral therapies. SSRIs are used to treat severe PMS/PMDD that does not respond to other treatments.

An integrative, whole-person strategy that considers biological, psychological, and social variables is most effective for coping with these monthly issues and promoting our health as women. Knowledge is powerful!

three woman sitting near the flower

The Monthly Emotional Struggle is Real!

You are not alone; we have all experienced those moments. In the week leading up to our periods, our moods fluctuate dramatically. Mainly due to regular hormonal changes such as estrogen and progesterone. When they surge and crash, it disrupts neurotransmitters in our brains that regulate how we feel. Not cool!

Other factors, such as insufficient sleep, excessive stress, and bad habits, exacerbate the problem. It becomes a recipe for loosing our cool once a month! PMS alters a person’s entire personality.

While we can’t completely control our emotions, we may try certain coping strategies when PMS hits hard. What helps is listening to great music and dancing out your emotions, going for walks for fresh air, avoiding stressful social media, hanging out with positive people, and eating chocolate! Consider taking magnesium supplements.

Here is the suggestion that you shouldn’t have to deal with these monthly mood swings alone! Lean on your friends and the other girls who understand how difficult it is. You must listen to each other without passing judgment, offer chocolate or ice cream as needed, and remind each other that we will not always feel crazy. We can get through the emotional rollercoaster of PMS together! We got this!

References

  1. Premenstrual Symptoms and Syndromes:
    Guidelines for Symptom Management and Self Care     ↩︎
Read More
By
Sexual Health

Sex After Baby: Tips for Improved Intimacy and Comfort Postpartum

three people underneath yellow bed blanket

Becoming a new parent involves significant life changes, including changes in couples’ sex lives. Researchers1 wanted to know how frequent sexual anxieties are after having a baby and whether they affect relationship happiness.

They polled a large number of new mother-and-father couples when their babies were between 3 and 12 months old. Almost 90% reported having more than ten sex-related concerns after the kid was born. These concerns produced moderate stress for both mothers and fathers.

Some differences emerged between mothers and fathers. Dads who were more concerned about sex had lower levels of relationship contentment with their partners. However, when mothers were more concerned about sex, it only decreased the father’s satisfaction, not the mother’s.

Furthermore, moms with more frequent sex worries resulted in reduced happiness for both parents. However, fathers’ more frequent fears had a less significant impact on happiness.

As a result, it appears that new mothers may require additional assistance in dealing with their numerous sex concerns following the birth of their child. New fathers may also require further assistance in coping with sex-related emotional distress. This is important for making both parents satisfied in their new parenting partnership.

The essential point is that sex concerns are very common among new mothers and fathers after having a baby. However, these concerns reduce both partners’ satisfaction in the partnership. Doctors should ask about this while seeing new parents to assist them deal with the obstacles and maintain their connection during the major life shift of having a kid.

Here are some strategies for regaining your rhythm after delivering a kid:

woman in white dress lying on white bed

Take things slowly. Do not hurry into sex before you are ready. Cuddling, massages, and other physical activities might help you reconnect.

Use lubricant. Childbirth and hormonal changes can dry you out and make sex uncomfortable. Lubricant makes things go more smoothly.

Try new positions. A missionary may not feel fantastic just after a vaginal delivery. The girl on top allows you to adjust both depth and speed.

Speak honestly. Share your anxieties or discomfort so that you can work through them together. This is unfamiliar territory for both of you.

Make time for intimacy. Schedule date nights, even if it’s just at home after the baby goes to bed. Continue to nurture your relationship.

Focus on foreplay. If necessary, refrain from engaging in intercourse for some time. There are other ways to be intimate without it.

Be patient. Your sex urge is likely to return, but it may take some time. As you acclimate to being a parent, focus on reconnecting emotionally.

Seek aid if necessary. If the pain during sex persists, consult your doctor. Consider seeking treatment for interpersonal or sexual concerns.

The most important thing is to avoid placing pressure on yourself. Intimacy after a baby requires adaptability and communication. You have got this!

References

  1. A New Baby in the Bedroom: Frequency and Severity of Postpartum Sexual Concerns and Their Associations With Relationship Satisfaction in New Parent Couples ↩︎
Read More
By
Women's Health

Getting Pregnant After 35: Tips for a Healthy Pregnancy in Your Late 30s

man kissing woman's forehead white holding ultrasound photo

Women are increasingly putting off having children until their 30s or even 40s. Many women believe that with advancements in fertility treatments, they can conceive easily even as they age. However, when it comes to fertility and maintaining a healthy pregnancy, a woman’s age is more important than anything else.

Around the age of 35, a woman’s fertility begins to decline significantly. This is because she has fewer and fewer healthy eggs remaining. And, contrary to popular belief, the older a woman becomes, the less likely she is to benefit from reproductive therapies such as IVF. As women age, their pregnancy rates decrease while their miscarriage rates increase.

Preterm birth, small-for-age babies, stillbirths, gestational diabetes, hypertension, and other pregnancy complications are also more common in older women. After age 35, the risk of developing chromosomal disorders such as Down Syndrome increases significantly.

With all of these concerns, waiting to have children has become a major public health concern. Even the most advanced reproductive therapies available today cannot compensate for the natural drop in fertility that occurs as women age. Women need to learn more about their biological clocks and consider having children sooner.

We need public health initiatives to inform women about how aging affects fertility and pregnancy outcomes. In short, delaying until later in life significantly reduces a woman’s chances of becoming pregnant naturally or through reproductive treatments. It also increases the chance of complications during pregnancy. We need to do more to educate women and address this important public health issue.

Although getting pregnant in your late thirties might seem tough, but it can completely happen! A few tips that will help you have a healthy pregnancy.

First, see a doctor! Visiting the doctor is not always enjoyable but getting checked out before you even try is really important. They will ensure that illnesses such as high blood pressure or diabetes do not become problems for you or your kid in the future. Inquire about what tests or next steps the doctor recommends for you seasoned moms-to-be. Knowledge is powerful!

person holding white and green plastic container

While you wait for the baby, it’s time to prepare your body. Prenatal vitamins are your new best friend, especially those with a lot of folic acid. According to research1, it can significantly minimize the likelihood of developmental issues for babies. Eating healthily includes lean proteins, fresh fruits and vegetables, and entire grains. Drink plenty of water and milk to replenish your vitamins. Exercise will improve your energy and happiness. Even walking works wonders!

And don’t worry if you get strange food cravings along the road. As long as you’re also eating nutrient-dense foods, a few unusual combination snacks won’t hurt. If you have any serious concerns, speak with your doctor. Oh, and make sure to take your prenatal vitamins! Set phone reminders if you have to; these infants are too important to miss.

Most importantly, enjoy the journey! Growing your small human is an unforgettable experience. Reach out to your doctor whenever you need help; your powerful mama tribe has got you. You really rock this!

References

  1. Delayed Childbearing: Effects on Fertility and the Outcome of Pregnancy  ↩︎
Read More
By
Vitamins & Supplements

Vitamin K2 Food Sources vs Supplements: Benefits and Dosage

Vitamin K2

K2 plays a key role in moving calcium to all the right places in your body. It helps get calcium into your bones and teeth where you want it, instead of your arteries where you don’t. This could help keep your bones strong and your arteries clear – a good thing!

There are two main types of K2 – MK4 that comes from animal foods, and MK7 that comes from fermented foods like natto. Research shows MK7 sticks around longer in your body, so getting just a serving or two a day can give you benefits.

Studies1 suggest K2 may improve bone density, lower fracture risk, reduce artery stiffness and inhibit artery calcification. So it’s good for your bones and heart! Vitamins D and A help it work best, so get enough of those too. Take K2 with a meal that has fat since it needs fat to absorb properly.

While you can take K2 supplements, getting it from real foods is best if you can. Talk to your doctor before taking supplements to be safe.

The main point is getting enough K2 from your diet can support bone and heart health. It’s another reason to eat a balanced diet with all the important vitamins and minerals.

Liver

Now you may be wondering – where does someone score some of this magical K2? Well, you can get small doses from certain real foods – grass-fed dairy products, liver, and funky fermented foods like natto. But those foods can be hard to find and you’d need to eat tons of the stuff to really get enough K2.

That’s why many folks turn to K2 supplements. They let you fine tune your K2 intake to levels that research shows could be helpful for bone density and heart health. Doctors recommend around 100-200 mcg of K2 daily . Some specialty supplements go higher but you gotta be careful with megadosing anything.

Here’s the catch – it’s probably smart to still eat some real foods with K2 rather than supplements alone. Whole foods give you other nutrients that likely work together with K2 for added benefits.

So here is a strategy – Add gouda cheese to your signature salads to slightly bump up your K2 from foods, then take a basic MK-7 supplement to bring yourself into the ideal range. And you know what? It will also help to improve your bones and cholesterol numbers.

Check with your doctor to see if optimizing your K2 intake could be helpful for you!

References

  1. MDPI and ACS Style
    Simes, D.C.; Viegas, C.S.B.; Araújo, N.; Marreiros, C. Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases. Nutrients 2020, 12, 138. https://doi.org/10.3390/nu12010138
    AMA Style
    Simes DC, Viegas CSB, Araújo N, Marreiros C. Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases. Nutrients. 2020; 12(1):138. https://doi.org/10.3390/nu12010138
    Chicago/Turabian Style
    Simes, Dina C., Carla S. B. Viegas, Nuna Araújo, and Catarina Marreiros. 2020. “Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases” Nutrients 12, no. 1: 138. https://doi.org/10.3390/nu12010138     ↩︎
Read More
By
Vitamins & Supplements

Curcumin Supplements: Health Benefits, Dosage and Side Effects

curcumin

Turmeric’s health advantages have been well known for many years. It contains curcumin, which is believed to be the primary active component. Curcumin is an antioxidant and anti-inflammatory, which means it protects cells from free radical damage while also reducing inflammation. This provides numerous health benefits, including protection against chronic diseases caused by oxidative stress and inflammation, such as arthritis, metabolic syndrome, heart disease, diabetes, cancer, depression, and others.

The difficulty is that curcumin does not absorb well in the body and is soon degraded and eliminated. However, studies show that mixing curcumin with piperine enhances absorption by up to 2000%, increasing its effectiveness.


Curcumin is the primary ingredient that gives turmeric its vivid yellow color. It has been used in Indian Ayurvedic medicine for a long time to alleviate swelling and joint discomfort. According to recent study, curcumin may provide additional health benefits.

According to studies, it may boost brain function, heart health, and a variety of other factors. The difficulty is that curcumin does not enter well into the bloodstream when taken orally. Curcumin is combined with piperine from black pepper or placed in a phospholipid complex to improve absorption, according to supplement manufacturers.

If you wish to try curcumin supplements, seek for a high-quality brand that combines curcuminoid extracts with piperine or phospholipids. Recommended daily doses range from 500mg to 2000mg, but higher quantities appear to be safe as well. Curcumin may interfere with some drugs, so check with your doctor first.

Curcumin research1 appears to be promising, but additional research is required. Curcumin may provide some health benefits, but see your doctor to see if supplements are appropriate for you to try. Start with a low dose and monitor for stomach trouble. Hopefully, curcumin can help minimize swelling as part of a healthy lifestyle. However, despite the hoopla, this is not a miracle treatment.

Multiple studies have shown that curcumin can improve arthritis symptoms such as pain, stiffness, and disability in the same way that NSAID pain medications do, but without the stomach adverse effects. It also decreases inflammatory markers in metabolic syndrome. Curcumin may increase sports performance by accelerating recovery from strenuous exercise and minimizing muscle damage and inflammation. Curcumin improves brain function, mood, and health markers in older persons.

The amounts utilized in trials ranged from 80mg to 12 grams per day, with greater doses considered safe. Possible adverse effects include diarrhea, headaches, rashes, and nausea. In conclusion, curcumin is a potential natural supplement with numerous scientifically proven health advantages, mostly due to its antioxidant and anti-inflammatory properties. Combining it with piperine improves its performance. More study is needed, but curcumin has shown promise as an inexpensive, safe method to promote health and prevent disease.

References

  1. MDPI and ACS Style
    Hewlings, S.J.; Kalman, D.S. Curcumin: A Review of Its Effects on Human Health. Foods 2017, 6, 92. https://doi.org/10.3390/foods6100092
    AMA Style
    Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017; 6(10):92. https://doi.org/10.3390/foods6100092
    Chicago/Turabian Style
    Hewlings, Susan J., and Douglas S. Kalman. 2017. “Curcumin: A Review of Its Effects on Human Health” Foods 6, no. 10: 92. https://doi.org/10.3390/foods6100092     ↩︎
Read More
By
Women's Health

Healthy Pregnancy Nutrition: Eating Right From Conception to Delivery

A nutritious diet is essential if you are pregnant or want to become pregnant. When eating for two, you’ll need more of almost everything! Focus on getting enough iron, folate, vitamin D, protein, and vital fats for your baby’s growth and development. Take a 400mcg folic acid vitamin daily to help prevent birth abnormalities.

If your weight was average prior to pregnancy, increasing 25-35 pounds is acceptable and healthy. However, gaining too little or too much weight can be harmful to both you and your baby. Ideally, your infant should weigh more than 5 1/2 pounds. Babies with very low birth weights struggle to survive and flourish. The food you eat influences this, but more research is needed to determine how diet affects birth weight if you already eat properly.

When pregnant, take extra precautions to ensure food safety. Bacteria such as Listeria and Salmonella are serious threats to your baby’s health. Cook meat thoroughly, and avoid raw sprouts and unpasteurized milk products. Limit high-mercury fish (such as swordfish and tuna) because excessive quantities of mercury can harm a baby’s brain.

If you’re vegetarian/vegan or follow a particular diet, be sure you’re getting adequate protein, B12, iron, choline, and omega-3 fatty acids from non-meat/egg sources. These provide adequate nutrition for both you and your kid. Teen mothers must also ensure that their diet has enough nutrients for both mom and baby’s development. Stay active during pregnancy as long as your doctor allows!

The basic truth is that what you eat affects your baby, and it is especially crucial when pregnant! If you have any doubts about what foods you should or should not eat throughout your pregnancy, consult your doctor.
It is critical to eat healthily during pregnancy. But feeling unwell during the first few months is completely normal. When you feel less nauseated, gradually introduce more fruits and vegetables. Don’t worry about having a perfect diet yet!

When your bump expands in the second trimester, it’s important to increase your nutrition! Protein, iron, calcium, and vitamins are essential for your baby’s development. Breakfast options include spinach omelettes and Greek yogurt. At lunch, fill up on chicken sandwiches and milk. Avoid hazardous foods such as raw deli meats and fish. Safety first!

The final stretch!

Cravings throughout the third trimester are real. Allow yourself to give in from time to time! Just do your best to consume balanced meals and snacks. Lots of water and milk are also1 essential. Happy Parenting!!

References

  1. Nutrition in pregnancy ↩︎
Read More
By
Women's Health

Vaginal Health 101: Preventing Yeast Infections and Promoting pH Balance

How the pH balance in the vagina can indicate an infection? Normally, the vagina is fairly acidic, with a pH of 3.8–5.0. This acidity prevents harmful microorganisms from taking hold. Good bacteria, such as lactobacilli, produce acids that keep the pH stable. However, douching, unprotected intercourse, antibiotics, and menstruation can reduce the vagina’s acidity, allowing infections to occur.

When vaginal pH rises over normal, it often indicates vaginitis, which is swelling and infection of the vagina. Bacterial vaginosis, yeast infections caused by Candida fungus, and parasitic trichomoniasis are the three most frequent. Each produces unpleasant symptoms such as discharge, discomfort, itching, and fishy odor. When vaginal pH exceeds 4.5, doctors frequently test for bacterial vaginosis. They also examine the discharge under a microscope to identify the bugs causing problems.

Treatment is determined by the underlying cause. Antibiotics are used to treat bacterial vaginosis, yeast infections require antifungal creams or pills, and trichomoniasis is treated with antiparasitic medication. Probiotic pills containing good microorganisms may help to prevent future problems.

There are at-home test kits available that girls can use to assess their vaginal pH. Along with other symptoms, these tests can detect infections early, allowing females to receive the appropriate treatment more quickly. Hygeia Touch, Biosynex Exacto, FloriSense, and Monistat are popular pH testing.


Dealing with down there troubles can be a real nuisance! However, what helps to avoid infections and irritation?

First and foremost, you must wear breathable underwear! Anything too tight or made of synthetic fibers seems to cause issues. If an underwear bothers your skin or does not allow for air flow, just quit wearing it.

Discontinue douching. It appears to help clean the region, doctor says douching can actually kill healthy bacteria and alter pH balance. And the doctor would know best in this scenario!

Instead, take women’s probiotic supplements with lactobacillus strains, which boost beneficial bacteria growth. A cup of plain yogurt once a day produces a similar effect, it’s a small habit that counts.

When showering, take care not to let fragrant soaps or body washes into your vagina. That can be irritating. Also avoid using any scented items or sprays in that area.

It’s inconvenient to deal with infections and pH concerns, but be conscious of the textiles you wear and do not use any fragranced treatments down there. This1 will help you stay comfortable. I hope some of these recommendations help girls avoid issues !!

References

  1. MDPI and ACS Style
    Lin, Y.-P.; Chen, W.-C.; Cheng, C.-M.; Shen, C.-J. Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis. Diagnostics 2021, 11, 1996. https://doi.org/10.3390/diagnostics11111996
    AMA Style
    Lin Y-P, Chen W-C, Cheng C-M, Shen C-J. Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis. Diagnostics. 2021; 11(11):1996. https://doi.org/10.3390/diagnostics11111996
    Chicago/Turabian Style
    Lin, Yen-Pin, Wei-Chun Chen, Chao-Min Cheng, and Ching-Ju Shen. 2021. “Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis” Diagnostics 11, no. 11: 1996.     ↩︎
Read More
By
Women's Health

Breast Cancer Prevention: Reducing Your Risk Through Diet and Lifestyle

Globally breast cancer rates are still escalating. Risk increases with things we’re seeing more of, such as postponed childbearing, fewer pregnancies, and shorter nursing durations.

Contrary to heart disease, attempts to reduce breast cancer rates among the general public have not been as successful. However, researchers predict that anti-estrogen drugs that include tamoxifen, raloxifene, exemestane, or anastrozole may be able to prevent nearly half of breast cancers in women at high or moderate risk.

For all women, simple lifestyle modifications such as maintaining a healthy weight, exercising regularly, and consuming less alcohol may reduce risk by 30% . The benefits of eating nutritiously and exercising appear to cascade into improvements in hormones, inflammation, and insulin resistance.

Although risk prediction models including the Tyrer-Cuzick and Gail models1 can reasonably forecast a woman’s lifetime risk of breast cancer, they are not sufficient to identify specific individuals who will or will not develop breast cancer. Their predictive power is slightly boosted by the inclusion of factors like breast density and genetic variations. Further measurements such as hormone concentrations, gene expression, or epigenetic markers may improve risk assessments even further.

Researching risk factors provides hints regarding novel preventive measures. For instance, an early first pregnancy lowers specific types and signals of breast tissues; thereby, scheduling  the blocking of progesterone precisely may replicate some of those advantages. Breast tissue shrink less after menopause puts women at higher risk; therefore, encouraging cell death may be beneficial.

Reducing risk may also involve addressing variables like inflammation or alterations in collagen that are linked to increased density.

Preventive medications are already advised by guidelines for women at high or moderate risk. Healthy diet, exercise, and weight control are endorsed by lifestyle standards. However, it is still difficult to incorporate breast cancer prevention in everyday life across all demographic groups. The use of risk assessment in basic care or the gathering of family histories during mammography could both contribute to the spread of prevention.

Preventive measures against breast cancer :

First thing is to pay attention to your figure. Being overweight increases your risk, particularly after menopause. Therefore, do yourself a favor and maintain a healthy weight by eating plant-based foods and exercising. That is something one can’t emphasize enough!

For serious, you also need to cut back on the happy hours. Don’t exceed one drink each day. Yes, it’s easier said than done. However, the more intoxicated you get, the greater the risk, therefore you need to exercise moderation.

And start moving your bums! Aim for 150 minutes a week of high-intensity exercise, such as elliptical use or speed walking. Maintaining an active lifestyle helps balance hormones and keeps weight from piling on.

Eating a lot of fruits, vegetables, and whole grains can lower risk. The fiber, antioxidants, and healthy nutrients help a lot. Legumes, berries, sweet potatoes, leafy greens, etc. Include them on a daily basis in your diet.

Mamas, please continue to breastfeed your children. When compared to formula, breastfeeding can actually reduce your risk. Thus, take care of those priceless ones as long as you can. Your health and theirs are interdependent.

Additionally, substances and compounds that mimic estrogen should be avoided. That stuff is all around us; it’s in plastics, cosmetics, and even insecticides. Basically, anything artificial that can upset our hormonal equilibrium. So take every precaution to stay away from those sneaky estrogen offenders.

See your doctor if you are on hormone therapy. The combination of progesterone and estrogen may actually increase your risk. Check to see whether, in your case, the advantages outweigh the possible risks.

The primary lesson is that we are in charge of this! We can reduce our chance of developing breast cancer by leading healthy lifestyles and controlling our estrogen levels. Ladies, arm yourself with knowledge and use prudence. We can succeed!

References

  1. Howell, A., Anderson, A.S., Clarke, R.B. et al. Risk determination and prevention of breast cancer. Breast Cancer Res 16, 446 (2014). https://doi.org/10.1186/s13058-014-0446-2 ↩︎
Read More
By
Vitamins & Supplements

Zinc Supplement Benefits: Immunity, Skin, Colds & More

Zinc is a vital mineral that our bodies require in order to stay healthy. The production of white blood cells, that act as microscopic soldiers battling off bacteria and viruses wherever they occur in the body, hinges crucially on zinc.Your immune system is compromised when you have inadequate zinc in the body, making you more vulnerable to illness.

Getting your recommended daily intake of zinc from food or supplements, however, is like keeping backup power since your body will have the adequate zinc to generate enough antibodies to combat any kind of infection.

Eliminating colds rapidly constitutes one of zinc’s other major benefits. Taking a zinc lozenge at the first symptom of a runny nose or scratchy throat may significantly decrease the duration of your illness. Researchers believe zinc slows down the rate at which cold viruses proliferate. The evidence? Studies have demonstrated that taking a zinc lozenge as soon as symptoms appeared reduced the severity of people’s colds by one to three days. How awesome is that? Reducing the discomfort that comes with an acute cold is an incredible thing, in my opinion, as nobody enjoys to be bedridden.

Zinc is also beneficial for the skin! It is a warrior for blemishes, reducing irritation triggered by acne and averting breakouts. Zinc additionally reduces redness and stimulates rejuvenation of the skin in eczema-related ailments characterized by dry, irritated skin. Zinc also serves as a powerful wound healer; whether you have burns, surgical cuts, or scrapes, it encourages rapid skin cell repair and avoids infection. The nutrient acts as a kind of canine guard, keeping an eye out for anything that may jeopardize the skin.

Zinc is tremendously helpful for skin, colds, immunity, and a host of other health problems. Taking your recommended daily dosage of vitamins can improve your health in numerous ways, provided you don’t overdo it. It’s worthwhile to discuss whether a supplement could provide you with an additional zinc boost with your physician!

Why zinc is so vital for overall health?

Zinc is an A-list mineral that maintains our systems functioning by activating over 300 enzymes that are critical to processes like protein and DNA synthesis, immunity, wound healing, growth, and development. Unfortunately, almost 2 billion people globally lack zinc, especially people living in undeveloped nations.

Not having enough zinc can lead to issues like stunted growth in adolescents, weak immunity, diarrhea, sluggish wound healing, hair loss, skin issues…not ideal. Children, pregnant or nursing mother, the elderly, and those with specific medical issues are probably the ones lacking.

Seafood, whole grains, nuts, seeds, beans, and red meat are great sources of zinc. Adults require 8–11 mg daily; women who are pregnant or nursing require more. Zinc pills can help compensate for any deficiencies.

Research suggests taking extra zinc may aid in the treatment or prevention of colds, acne, diarrhoea, age-related ocular disease, PMS, infertility, and other ailments. In addition, zinc supports healthy skin, immunity, appetite, cognitive function, and antioxidant status1.

However, excessive zinc may hinder the absorption of copper and iron, so use caution while taking supplements. Adults are limited to about 40 milligrams per day. Although zinc poisoning is rare, taking too many supplements may trigger headaches, nausea, vomiting, and lack of appetite.

The bottom line: Zinc is an incredible mineral that is vital for maintaining good health and wellness in general. Consuming adequate diet and/or supplements can have significant benefits, particularly for individuals who are prone to insufficiency. Get your recommended daily intake of zinc for best health!

References

  1. Zinc may have therapeutic use in treating chronic illnesses and improving human health. ↩︎
Read More
By