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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

Immunity Boosting Vitamins: Nutrition for Flu and Cold Prevention

poachedeggwithvegetables

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

manwipingmousewithtissue paper
  • 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

  1. 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. ↩︎
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Vitamins & Supplements

Vitamins for Hair Growth: Nutrients That Prevent Thinning and Shedding

toplesswomanwitheyesclosed

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

  1. A Review of the Use of Biotin for Hair
    Loss     ↩︎
  2. The Role of Vitamins and Minerals in Hair Loss: A Review ↩︎
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Skin Care

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

sliced lemon on bathtub

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.

almonds on saucer

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.

woman in black tank top drinking water

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

  1. Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, Dudek I, Świątek K, Baj J. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023 Dec 29;60(1):68. doi: 10.3390/medicina60010068. PMID: 38256329. ↩︎
  2. The Role of Vitamins and
    Supplements on Skin Appearance     ↩︎
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Vitamins & Supplements

Fish Oil Dosage Guide: How Much Omega 3 You Need

capsules, pills, health

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%!

white and black digital device

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.

sliced lemon on black plate

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

  1. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. PMID: 22332096; PMCID: PMC3262608. ↩︎
  2. Omega-3 Fatty Acids ↩︎
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Vitamins & Supplements

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

Assorted Bundle of Fruits

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.

a white and orange capsule

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

  1. Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent ↩︎
  2. Vitamin C: optimal dosages, supplementation and use in disease prevention ↩︎
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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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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     ↩︎
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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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