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Managing Endometriosis: Diet and Lifestyle Changes That Can Help

Cropunrecognizablefemaletouchingbelly while having acute pain in stomach sitting on couch

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.

  1. During your menstruation, tissue flows backwards via the fallopian tubes.
  2. Cells break off and move to other organs.
  3. 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

doctorholdingredstethoscope

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.
silhouettephotographyof womandoingyoga
  • 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.
womansittingonwhite bed
  • 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

  1. Wang PH, Yang ST, Chang WH, Liu CH, Lee FK, Lee WL. Endometriosis: Part I. Basic concept. Taiwan J Obstet Gynecol. 2022 Nov;61(6):927-934. doi: 10.1016/j.tjog.2022.08.002. PMID: 36427994. ↩︎
  2. Impact of lifestyle and diet on endometriosis: a fresh look to a busy corner ↩︎
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Vitamins & Supplements

Melatonin Supplements: Dosage, Timing, Side Effects and Benefits

womansleeping

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

  1. 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     ↩︎
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Women's Health

UTI Prevention: Home Remedies and Habits to Avoid Infection

an image of a group of purple balls on a black background

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.
assorted medication tables and capsules

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

  1. Urinary tract infection: an overview of the infection
    and the associated risk factors     ↩︎
  2. Promising Roles of Alternative Medicine and Plant-Based Nanotechnology as Remedies for Urinary Tract Infections ↩︎
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Vitamins & Supplements

Supplementing with Essential Oils: Safety, Applications and Efficiency

essential oils, flower wallpaper, aromatherapy

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.

green leaves in macro lens

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!

votive candle

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!

References

  1. Plant Essential Oils as Healthy Functional Ingredients of Nutraceuticals and Diet Supplements: A Review ↩︎
  2. Biological effects of essential oils – A review ↩︎
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Fitness

Transformative Core-Strengthening Yoga: Unlock Strength with these 8 Powerful Poses

woman doing yoga

Yoga Poses for Developing a Strong, Stable Core

A strong, balanced core is essential for general health and mobility. But “core strength” refers to more than simply six-pack abs. Your core consists of all the muscles in your lower back, hips, buttocks, and abs that support your spine and keep you properly oriented. Strong core muscles improve posture, stability, and flexibility, preventing back problems and injuries.

I believe that yoga is one of the most effective techniques to alter your core in a comprehensive way. Yoga practices strengthen the core while increasing body awareness by integrating breath and movement. The next eight positions will activate your core with various difficulties, bringing power throughout your middle.

Plank Pose

Let’s begin with a good old plank. The forearm plank strengthens your entire body as you balance on your forearms and toes. Squeeze your abs and glutes to form a long, straight line across your body. You will feel your core turn on from front to back, similar to straightening your center.

Boat Pose

In Boat posture, sit tall with bowed knees and lean back on your sit bones. Reach your arms forward and elevate your shins to form a V shape. Avoid rounding your back; instead, bring your belly button to your spine to strengthen your core. Boat promotes posture and shapes your abs.

Warrior III

For Warrior III, stand on one leg and hinge at the hips to extend the other leg back. Extend your arms forward with wide fingers. Maintaining a firm core is essential for finding equilibrium. Allow your inner strength to shine through your limbs.

Side Plank

Prepare to feel those obliques burn! In Side Plank, stack your feet and prop yourself up with one hand. Lift your hips to form a straight diagonal line. Keep your core engaged to avoid sinking into your shoulder. Hold for 5 breaths, then switch sides.

Bridge Pose

Bridge involves lying on your back and pressing your feet down to lift your hips high. Keep your core engaged; don’t let your back arch. Bridge strengthens the glutes, hamstrings, and lower back. A strong back indicates outstanding core integration.

Forearm Plank

Increase the difficulty by performing a Forearm Plank. Spread your palms wide and take a step back to balance on your forearms and toes. Draw your navel in and maintain your body straight like an arrow. Breathe calmly as you strengthen your abdominal, obliques, chest, and shoulders.

Boat with Leg Extensions

For the ultimate core workout, hold Boat posture and slowly stretch one leg forward before switching legs. Keep your belly button tucked in for stability. This complex move necessitates integrated core control.

Dolphin Pose

In Dolphin, come onto your forearms and lift your hips up, forming an inverted V shape. Walk your feet toward your elbows, stacking your shoulders over your wrists. Exercise your abs to maintain your core strong.

Consistent yoga gives you a concentrated sense that stays with you. You’ll feel stable and grounded to handle anything if you discover actual inner power within yourself. Let these powerful stances improve your entire existence!

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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     ↩︎
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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  ↩︎
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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     ↩︎
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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 ↩︎
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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.     ↩︎
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