BLOG 456 HEADACHES

BLOG 456 HEADACHES

Headaches are actually quite complicated and not always a simple answer when it comes to causality. That is why some people continue to suffer from chronic headaches. There are different types of headaches, different reasons why they happen, and different types of treatments. The complexity of headaches lies in the fact that there are over 150 types.

The most common types of headaches include the following:

1.       Migraines: This pounding and throbbing pain can last for 3 to 4 hours or longer. They can also happen up to 4 times or more per month. A person becomes sensitive to light, might feel nauseous, lose their appetite, or become very sensitive to smells.

2.       Tension headaches: This is most common type of headache. They can cause mild to moderate pain and will go away over time.

3.       Cluster headache: This is the most severe type of headache. They tend to happen in groups, hence the name. They can happen multiple times per day and last anywhere from 15 minutes to 3 hours. The person might feel a piercing pain behind their eye with constant throbbing and pounding.

4.       Sinus headaches: The person feels a throbbing in their cheeks, bridge of the nose, and forehead. The person typically also has a runny nose, clogged ears, and a fever. They sinus cavities have become inflamed.

5.       Chronic daily headaches: This type of headache can last 15 days or more. Sometimes they are short and sometimes they can last 4 or more hours.

There are other types of headaches that are less common, but that doesn’t downplay their disruption to someone’s day. Exercise can cause headaches because the muscles in the head and neck and surrounding area need more blood. This can cause a pulsing pain. Post-traumatic headaches can also occur even up to 2 to 3 days after a head injury. Hemicrania continua is an ongoing headache that usually affects the same side of the face and head. Hormone headaches can occur as the hormones are shifting during menstruation or menopause.

The brain becomes overwhelmed by different signals coming from the brain, blood vessels, and nerves. Combine this will illness, stress, genetics, and environment, and one becomes at high risk for a headache. To this day doctors still do not know what exactly causes a migraine, making treatment difficult. Doctors might suggest a CT or MRI. Treatment depends on headache type, cause, and how often. There are of course pain management solutions such as a warm or cold compress, drinking herbal tea, lowering the lights, avoiding looking at screens, exercise, drinking plenty of water, avoiding certain foods, sleeping, massaging pressure points, for some people drinking coffee or soda can help, limiting alcohol, and avoiding certain smells and chemicals. Pressure is always difficult, especially to the head. Be patient and over time you will find an answer and a way to keep the headaches at bay.

BLOG 455 ADHD vs ADD

BLOG 455 ADHD vs ADD

Attention deficit hyperactive disorder, also called ADHD, is a condition that commonly involves hyperactivity, impulsive behavior, and the inability to pay attention. This condition used to just be called ADD or attention deficit disorder. This condition always begins in childhood and can be carried into adulthood. About 4 to 5% of adults have ADHD and not everyone seeks treatment. Some people even go undiagnosed but start to take notice later in life. As an adult it can be difficult to manage a job, be timely, or even try to set goals.

This behavioral condition is more common in boys than it is in girls. Typically, during the school age years, a child begins to have trouble paying attention or sitting still at school. The symptoms can be categorized into three forms: hyperactivity, inattentiveness, and impulsivity. A child with hyperactivity has trouble staying seated and tends to bounce or fidget. They’re restless and climbing on things. They also talk excessively. Inattention is characterized by being distracted, having a hard time following directions, trouble getting organized, daydreaming, and losing things. Impulsivity is marked by interrupting others, blurting out, and impatience. These characteristics spill over into adulthood and can cause problems at work, result in anger problems anxiety, mood swings, feeling bored a lot, relationship problems, and depression.

ADHD might be caused by several reasons, and the exact or direct cause is unknown. Most of the time, this condition occurs in families, it can also be caused by chemical imbalances in the brain, toxins that could affect the brain, a brain injury, or any substance abuse during pregnancy. Contrary to what most assume, sugar does not cause ADHD. It is also not caused by watching too much T.V. or going to a bad school.

Although there is no cure for ADHD, medication and therapy is available. Medications called stimulants can help. There are also non-stimulant medications which can be prescribed after age 6. Omega 3s have also been found to be effective. Therapy might involve behavior modification, transitioning into a special education classroom to learn structure and have a more conducive environment to addressing the issue, counseling that can help with emotional control, and there are support groups.

Many people with ADHD live happy lives and are successful despite diagnosis. Catching the signs and symptoms early can really help modify behaviors and learn coping skills. Sometimes the body adapts to medications and may need to be adjusted. Some people even grow out of these behaviors. Every individual is different and certain management therapies are effective for some and not others. When daily life gets hard to manage, seeking help is always important.

BLOG 454 CHEMOTHERAPY

BLOG 454 CHEMOTHERAPY

We all hear of this cancer treatment, but what exactly does the process of chemotherapy entail?? Simply put, it is a way to kill cancer cells with drugs. Cancer cells grow and divide very quickly, so treatment is a race against this spreading. Chemotherapy specifically targets the cells that spread quickly. “Chemo” can work throughout the entire body, which is different from radiation or surgeries that can only target specific locations. The trouble is that chemo can also affect healthy cells too such as those of the hair, skin, bone marrow, and intestines. That is what causes the detrimental side effects of this treatment.

Although there may be side effects to this method, the goal of chemo is to either ease the symptoms, help control, or even cure cancer. It works to shrink the cancer-causing tumors, and to keep them from spreading, and to hopefully absolutely destroy the cancer cells. Many times, doctors combine chemo with another form of treatment. It can be used to shrink cells prior to radiation treatment (using radioactive particles to kill cells), after a doctor removes a cancerous tumor, or in addition to vaccinations and antibodies that work to kill cancer cells. Chemotherapy has the ability to make other treatment forms more effective.

Chemotherapy varies from person to person. Factors to consider include the type of cancer, the way your body responds, how far along the cancer has gotten, and what the ultimate goal of the treatment is (shrink, cure, ease pain). Sometimes chemo is administered in cycles that allow the body to recover between treatments. A person might do chemo for one week then take a three week break before returning for more. Treatment can be done via injection to a major muscle such as the thigh, hip, or stomach. It can come in oral form or even topical. Intravenous (IV) is also a method which goes directly to the vein. Intra-arterial (IA) is when it goes directly to the artery. Intraperitoneal (IP) is when it goes directly to peritoneal cavity which includes the liver, intestines, stomach, and ovaries.

Most people feel absolutely worn out by this process. There are even certain laws that can help a person with their place of employment because working during treatment can become just too daunting. Health insurance is incredibly important to have for all of this. Chemotherapy is a difficult but incredible process that saves lives. Patience is key and having a network of support because the body is fighting to heal itself, renew itself, and make the most what it can do to keep the body alive and well. As the saying goes, if at first it doesn’t succeed, then try, try, try again and beat cancer once and for all.

BLOG 453 LOVE LANGUAGES

BLOG 453 LOVE LANGUAGES

Love is a feeling we get that can be related to emotions that make us excited, nervous, angry, upset, and/or passionate about something. How we give and receive love says a lot about our personality and character. The expression and acceptance of love affects our relationships. Understanding our love language helps us know and feel love as we desire. The five languages of love include acts of service, quality time, affirmation, physical touch, and receiving gifts. We can better speak from the heart if we can communicate our love language.

1.       Acts of service – These are things you can do for others and/or others can do for you to feel loved. These could be simple acts of doing the dishes or putting gas in the car. These are the “it’s the little things” that are noticed.

2.       Quality time – Some people need undivided attention. You or they want the other person’s focus. Quality is the factor that matters, not necessarily the quantity. This could be putting the cell phone aside and/or making eye contact.

3.       Affirmation - Some need to hear spoken words to feel love whether it be encouragement, text messages, praise, quotes, or appreciation. Pointing out something and acknowledgement are key.

4.       Physical touch – This could be holding hands, touching the persons arm, a little massage, and/or sex. It can be cuddling and being close.

5.       Receiving gifts – Some people appreciate the time and effort and thoughtfulness of gifts whether it be giving them or receiving them. Some people remember every little gift, and it isn’t always about the most expensive item. It’s knowing that the gift giver put their love into the gift.

Two people in a relationship don’t have to have the same love language, nor do we fall in love more with people who do have the same as ourselves. Some of us have never even thought about or identified our love language, but there are some questions we can ask ourselves to do so. To identify your love language, ask yourself these questions regarding how you feel in relationships. Do you feel more loved when your partner…..

1.       Run errands for you?

2.       Plans a trip for the two of you?

3.       Tells you I love you and says sweet things?

4.       Holds your hand when you walk places?

5.       Surprises you with a gift?

There are some perks to understanding love languages. By learning about other’s, you are being selfless. You are accepting someone else for what suits them best. You aren’t trying to convince someone that you love them when you know how to express it in the meaningful way they seek. You also grow as a person and in how you are a better half of a relationship when you learn about someone else, act accordingly, and go outside your comfort zone to do so. You could be nervous your gift isn’t enough to someone who finds love from receiving gifts. However, you grow, knowing that your gift is more than enough, and you can go buy it and give it without judgement. You can also become more intimate with the other person because you’re connected to them. You really get to know someone more than just surface level.

It’s important not to pressure someone to conform to love language or to try to convert them to the language you prefer. It’s good to recognize that your language and the other persons’ language may change, but the key is to communicate this and not expect the other part to automatically be aware of the change. Not all people are romantic and not all people believe in love being defined.

Healthy relationships thrive on putting into practice the love both parties need. Love almost requires a level of fulfillment, so it’s good to point out what fills your heart. It doesn’t have to be complex, rather, the languages are simple. What gets confusing is when you try to figure someone else out or think the other person should figure you out. Love feels amazing when we receive and give it so that the other person receives and feels it. It’s not to be taken for granted, so tools like putting love languages into play, can be successful acts from the heart that bond two people together.

BLOG 452 FOOD DYES

BLOG 452 FOOD DYES

The majority of processed foods do contain food dye, also called artificial food coloring. What might seem harmless and decorative, might raise concerns about health risks. Of course our drinks, candies, and baked goods look bright and lovely, but looks can be deceiving. Children consume it the most and overall consumption has gone but my 500% in the last 50 years.

Oh the things we do for appearance. Food dyes are chemicals that originated in 1856 from coal tar. Only a handful are okay for consumption and the rest are considered toxic. The attraction to artificial food dyes versus natural ones are the bright colors it makes. Manufacturers want to draw our eyes in and make us envision the foods even when we aren’t having them.

• The FDA has approved food dyes as being safe, but controversy still surrounds this approval. These are the currently approved FDA food dyes and what they’re used for: 
• Blue No. 1 (Brilliant Blue): popsicles, icings, ice cream, canned peas, packaged soups.
• Blue No. 2 (Indigo Carmine): ice cream, candy, cereals, snacks.  
• Red No. 3 (Erythrosine): cake decorating gels, candy, popsicles.
• Red No. 40 (Allura Red): candy, condiments, sports drinks.
• Yellow No. 5 (Tartrazine): chips, cereals, candy, soft drinks, popcorn.
• Yellow No. 6 (Sunset Yellow): sauces, preserved fruits, baked goods.

The most commonly (90% of foods) used dyes are Red 40, Yellow 5, and Yellow 6. One might question when a dye like Green No. 3 is approved by the FDA but not in Europe. However, Quinoline Yellow, Carmoisine and Ponceau are approved in Europe but not the US. Seems risky.

There isn’t a lot of science to back up the claims regarding the harmfulness of artificial dyes, although studies have been done. There can be possible changes in children’s behavior which have been linked to hyperactivity. Some doctors recommend eliminating artificial dyes from children who may have ADHD. Questions have also been raised about the relationship between food dyes and cancer, particularly Blue 2 and Red 3. Red 40, Yellow 5 and Yellow 6 might be contaminated with cancer causing substances. The best answer is to eat whole foods, not processed. This takes away the risks possibly associated with food dyes. Eat food in its natural color and form. Prepare your own food. It can be scary knowing what is put in our food to preserve it, but the best solution is to shop yourself, cook yourself, and to choose healthy options for your meals and snacks.

BLOG 451 OSTEOPOROSIS

BLOG 451 OSTEOPOROSIS

Mom always said to drink our milk so we can have strong bones. Our bones are constantly being broken down and then replaced. Osteoporosis is the condition that prevents this bone regeneration from happening in a timely matter, so new bone isn’t built in time to keep up with the removal of old bone. This causes what bone is left in existence to be weak and brittle. Bone loss silently prays on its victims, giving away no clues at first that this problem is occurring in the body.

In severe cases, even coughing can cause a bone to fracture. Falls become highly dangerous with the potential of bone fractures to the hips, spine, and/or wrist.

By about age 20, our bones have developed and grown to their peak. Youth works in one’s favor when it comes to bone health because the body is full speed ahead at making new bone even faster than the old bone is broken down. As we age, this process reverses and we lose bone mass faster than we can rebuild it. The teenage years are a period that bone is built and stored in the reserve. When we age, we make withdrawals from this reserve. The more we have in our storage container, the less likely we are to develop osteoporosis in our older years.

The symptoms aren’t exactly smacking someone in the face. However, some indications that could warrant seeing a doctor include poor posture, loss of height, back pain, and bones that seem to break much easier than they ought to. Besides aging, other risks for osteoporosis include gender, as women are more susceptible, family history, being petite or having a small body frame, as well as being Caucasian or Asian. Certain medical conditions can also increase risk including cancer, lupus, arthritis, IBS (inflammatory bowl disease), and celiac disease. Tobacco use and excessive alcohol consumption have been linked to weak bones. Being sedentary also increases risk. Hormonal imbalances are related to osteoporosis. Menopause has a tremendous impact in women, due to lower levels of estrogen. Men also have a reduction in testosterone levels as they age but not as gaping as women do. Having low calcium levels is a threat to your bone health. Bone density decreases. Eating disorders can escalate this lack of nutrients.

Weight bearing exercises, i.e. resistance training, is a great preventative tool to improve bone health. This will help will better posture and balance. Exercise is medicine. Weight management is key as both being underweight and overweight increase risk. Protein is the building block for bone health, so meeting your body’s dietary needs is important. Adding to this, calcium and vitamin D are crucial. As we age, we need about 1,200 milligrams of calcium per day which can come from dairy, green vegetables, and fish (to name a few sources). Vitamin D helps us absorb this calcium. The sun the best resource for this.

Our body frame is the collection of our bones. Our skeletal system needs good bone health for muscle functioning and movement. We might not be able to go back in time and deposit more bone into the reserve, so moving forward we need to exercise, eat right, and be sure to get a little sunshine. Age doesn’t have to equate to a decline in your height and posture. Stand up tall, embrace the beauty of age and wisdom, and lift a few weights while you are at it.

BLOG 450 FIBER

BLOG 450 FIBER

Dietary fiber is a very important component of nutrition. There are a number of reasons why we need to consume this “roughage”. Fiber is the part of plant type foods that our body does not digest or absorb. The body doesn’t break it down once eaten, rather it passes through our digestive system. It is most commonly found in fruits, vegetables, legumes, and whole grains. Generally, processed foods contain low amounts of fiber, explaining the high prevalence of inadequate dietary fiber intake.

There are 2 types of fiber: soluble and insoluble. Once the fiber reaches the colon, these types differ in their performances.

1.       Soluble fiber: Sources include apples, citrus fruits, carrots, peas, oats, barely, and psyllium. This type of fiber dissolves in water looking more like a gel. Its benefits include lowering cholesterol and glucose.

2.       Insoluble fiber: Sources include whole wheat, green beans, and cauliflower. This type of fiber assists the digestive tract to help food move through the system, making it beneficial for constipation and irregular bowels.

How much do you need per day??

Men: age 50 or younger need 38 grams, age 51 and older need 30 grams

Women: age 50 or younger need 25 grams, age 51 or older need 21 grams

In order to meet these daily needs, the best source of fiber comes from whole foods. Vegetables, fruits, nuts, whole grains, and beans are quality options. Supplements can also be an option. Some food does have added fiber like yogurts or granola bars. However, this substitute has been known to cause gas and stomach discomfort. There are also products like Metamucil on the market.

We need fiber for our digestive health, particularly our bowels. Fiber makes our stools easier to pass and decreases constipation. It is able to make the stools larger and bulkier which are easier to exit versus watery stool. It actually helps make the watery stool more solid. Soluble fiber can help lower cholesterol, reduce blood pressure, and inflammation. For diabetics, fiber is critical for blood sugar levels because it can help absorb sugar. Fiber is also important for weight management because these foods help you feel fuller, with the potential to then eat less. Feeling full can help ward off overindulgence. It can also help prevent diverticulitis and irritable bowel syndrome.

Anything in excess can be bad. Having too much fiber can lead to bloating, gas, and cramping. Too much help from fiber makes the stomach area crowded and backed up. Fiber is another reason to eat your fruits and vegetables. Your gut health is a primary concern considering we eat to live. What goes in must come out, and fiber is that conductor making sure the path is clear for easy exit.

BLOG 449 GOUT

BLOG 449 GOUT

Gout is a form of arthritis that typically effects the big toe area. Warning signs include pain, redness, swelling, and the area feels hot. A gout “attack” can strike swiftly, even waking someone up during the night. The joint becomes extremely tender to even the slightest touch. Although most commonly occurring in the big toe joint, gout can take its toll on any joint it decides. Then moving that joint become difficult. The first 12 hours are the worst feelings of pain reported by sufferers. The attach can last for a few days or for a few weeks.

This condition occurs when urate crystals start to accumulate in the joint. These crystals come from high levels of uric acid in the body. The body has to break down purines that are found both naturally in the body as well as in foods like steak and seafood and alcoholic beverages. A bi product of this breaking down process is uric acid. Typically, uric acid dissolves in the body, passes through the kidneys, and is excreted through urine. However, if the body is on uric acid overload and the kidneys aren’t passing the bi-product through, this uric acid builds up. Soon, sharp crystals start to form in a joint and pain sets in.

It is important to take note of what can cause uric acid to build up in the body. As mentioned, eating too much meat or seafood can cause accumulation. This is true for alcoholic beverage consumption as well in excess, especially beer. Obesity is also a cause due to this body type producing more uric acid for the kidneys to struggle to push through. High blood pressure and diabetes are also uric acid culprits. Gout is genetically related. Men tend to experience gout more than women. However, after menopause, women’s uric acid levels seem to rise.

There are medications to treat gout, especially if one experiences this condition repeatedly. It is important to treat gout at early onset in order to prevent kidney stones. Drinking plenty of water can help the kidneys do their work. A doctor might test the fluid of the affected joint for crytals. An ultrasound can also detect urate crystals. Luckily, there are medications to treat and prevent gout attacks. NSAIDs are nonsteroidal anti-inflammatory drugs such as ibuprofen or Aleve that a doctor might prescribe in a higher dose. Corticosteriods, such as prednisone, can come in pill or shot form to help alleviate pain. Colchicine is a pain reliever that specifically reduces gout pain. Xanthine oxidase inhibitors (XOIs) actually block uric acid production. Uricosurics help the kidneys remove uric acid.

Pain anywhere in the body should be addressed. This is certainly the case when any sign of gout arises. Pay attention to what triggers an attack. Your body and kidneys will thank you for taking care of your health. Uric crystals mean the near fortune is not good, so be sure to hydrate, watch your diet, and manage your weight.

BLOG 448 BIPOLAR DISORDER

BLOG 448 BIPOLAR DISORDER 

Extreme mood swings are the common denominator when it comes to bipolar disorder. A person can shift manic to depressive causing very serious, risky behavior. Happy to suicidal, changing from high to low….is not a way to live. Another term for this mental illness is manic depression. These mood changes also effect sleep patterns, thinking, and energy levels. The highs and lows are two “poles” of mood, hence the name “bipolar”.

When a person is manic, they are overly excited and very confident in themselves. Their decision making can become impulsive and reckless. Hallucinations are common and the person can become delusional in believing things that are not true. This behavior can really impair daily living. When a person is manic, they are restless, have a high sex drive, have tons of energy, can hardly concentrate, are overly excited, and tend to abuse alcohol and drugs. Depressive symptoms are more common. The person lacks energy, they are sad and irritable, they don’t enjoy things they once liked, they might experience insomnia, changes in appetite, have thoughts of suicide, and just feel worthless. The switch between the two behaviors are very sporadic and unpredictable. Episodes can be short in duration or last months or years. The interval between these episodes can also vary.

This mental illness usually develops in late childhood or early adulthood. It equally effects men and women. However, women are more likely to have more mood cycles and stay in the depressive state longer. Alcohol abuse and drug abuse are common during both states. There are different classifications of this illness. Bipolar I disorder is when you have had at least one manic episode followed by a depressive state. Bipolar II disorder is when you have had at least one depressive state followed by a hypomanic state but not a full manic state. Cyclothymic disorder is when you have at least two years of mild changes in mood between depression and hypomania.

Causes are related to physical changes in the brain and genetics (you are more risk if a direct relative has the disorder). People are risk are also those with very high stress or who have had trauma. Those who abuse drugs and alcohol are also at risk.  

A family doctor will refer a possible case to a psychiatrist for evaluation. They will ask about symptoms and family history and then perform a complete psychiatric evaluation. Diagnosis is symptom based as the doctor tries to rule out other causes such as having low thyroid function or alcohol and drug abuse. Friends and family are often asked for feedback.

Bipolar disorder requires on going treatment. Mood stabilizers are the main treatment and medicine is used. Sometimes antipsychotic medications can be prescribed. Combinations of medication can also be used. Talk therapy is recommended (psychotherapy). Treatment should not just take place when an episode occurs. Managing mood swings is important. There is hope in what can seem like a hopeless situation, but it comes down to seeking help and maintaining receiving this help even when life seems to settle in. The unpredictability or this irrational behavior can strike even in the calms of routine. Seeking help is an admirable trait and inspires other to do the same.

BLOG 447 OZEMPIC

 BLOG 447 OZEMPIC

Ozempic is an FDA approved type of injection, administered weekly to type-2 diabetics to control blood sugar levels. Some type 2 diabetics blood and heart vessel disease, so this injection helps reduce the risk for stroke, heart attack or even death. The popularity of Ozempic has revolved around its weight loss effects, however, the FDA has not approved Ozempic to be used specifically for weight loss. Rather, it is meant to be prescribed only once other blood sugar lowering methods have not worked. It is important to note that Ozempic is not used to replace insulin for persons who have diabetes and need insulin.

When a person has type 2 diabetes, their body doesn’t produce or process insulin correctly. Ozempic helps the pancreas to release insulin when blood sugar levels become too high, which then moves the sugar to other body tissues to be utilized for energy. A person starts with a low dose injection taken once per week, ideally on the same day each week and at the same time. The injection can be in the upper arm, stomach or thigh. Injection sites should be mixed up.

Another benefit of Ozempic is that can serve as an appetite suppressant because it helps slow the movement of food through the stomach. This has the make you feel fuller for longer effect. Less appetite can correlate to weight loss. The weight loss component actually gets a little tricky. Ozempic contains semaglutide, which is actually an FDA approved weight loss drug when used under the brand name, Wegovy. However, the Ozempic brand of semaglutide is not FDA approved for weight loss. Ozempic does have the active ingredient that is found in semaglutide. Because of this, Ozempic can be used like Wegovy injections which are used for people who are obese or have excess weight related problems. It also has the same active ingredient as Rybelsus which are tablets taken daily to lower blood sugar levels for type 2 diabetics.

There are possible side effects and risks when taking Ozempic. A person becomes at risk for developing tumors in the thyroid gland and for developing thyroid cancer. Other side effects include nausea, heartburn, abdominal pain, constipation, and/or burping.

When taking Ozempic for its intended purposes and when medically prescribed according to the patient’s true health needs, the weight loss usage becomes blurred. Yet, we live in a society in search of immediate answers, wanting solutions right now, and seeking to have the quick fix to anything. Ozempic is on the list of wanting an answer to weight loss that may or may not be the most conducive to lasting results, developing a healthy relationship with food, and practicing better lifestyle habits. We all have choices when it comes to our bodies, so when considering Ozempic, make sure to “weigh” all the pros and cons.

BLOG 446 EUCALYPTUS OIL

 BLOG 446 EUCALYPTUS OIL

Evergreen trees produce eucalyptus leaves and oil. The prime source for these trees is in Australia. They are also called fever trees, Tasmanian blue gum trees, or stringy bark trees. This product is a popular home remedy for many situations, although none of its affects have been scientifically proven. The use of eucalyptus is likely safe for most people, but possibly needs to be diluted for some users. Consulting a doctor is always recommended, especially when using for children. The following are 13 reasons this remedy might make you lucky and work at home:

1.      Alleviate burns, cuts and cold sores: It acts as an antiseptic.  

2.      Acne: It can help clear up skin.

3.      Asthma: When the oil is dropped into a diffuser and inhaled, the chemical eucalyptol might help break up mucus in people with asthma.

4.      Head lice: It can help the scalp with this condition by eliminating the bugs and killing the bacteria.

5.      Bronchitis: It can help prevent flare ups (by inhaling from a diffuser).

6.      Bad breath, gingivitis, and plaque: Chewing gum with eucalyptus extract can help.

7.      Clear your sinuses: The airways can open up after inhaling from a diffuser.  

8.      Treatment for flu, fever, runny nose, cough, and sore throat: This is a natural medicine.

9.      Dandruff and itchy scalp: It helps clear up the bacteria on the scalp.

10.  Stress relief: It can be calming when inhaled through a vaper.

11.  Relieve muscle pain: It works as an anti-inflammatory for soreness.

12.  Air freshener, aromatherapy, diffuser: It has a refreshing smell.

13.  Mosquito repellent: It wards off these bugs.

Everyone had different reactions to this oil’s uses. When taken in large doses, it can be toxic. It often times is mixed with other essential oils as a compliment to their uses. Because it is likely safe under most circumstances, it is a trick to try especially when a common cold hits, a burn accident happens, or cut on the skin is lingering you want to make go away quickly, inexpensively, and as easy as possible.

BLOG 445 CLEANSES

 BLOG 445 CLEANSES

Sometimes our gut speaks to us and we might consider giving it a tune up or detox to potentially reset the digestive system, lose weight, or to find more energy. The idea of a cleanse would be to clear out or clean pe se the organs. A cleanse is certainly a temporary or short-term approach and there are many types to consider that might involve juices and/or herbal supplements.

It is important to note the difference between a detox and cleanse. A detox is usually to eliminate some sort of toxin or pollutant. Due to the substance a person might be experiencing digestive issues, nausea, fatigue, hormone imbalances, allergies, and/or rashes. Headaches and migraines are also common. Some common substances a detox might focus on eliminating include industrial chemicals, pesticides, heavy metals, or allergens.

A cleanse is more about eliminating the unhealthy by replacing it with healthy. Nutrient dense foods and whole foods are the main ingredients. Most times a cleanse involves no more sugar, wheat, gluten, soy, corn, alcohol, dairy, or processed foods. There isn’t a clearcut rule of thumb when it comes to doing a cleanse, and some have gained more popularity over time. Again, all types are temporary and not fully sustainable in their entirety.

Here are a few trends:

1.      Juice cleanses – these primarily consist of juice and water and take place for 5 to 7 days. There is usually a line up of fruit and vegetable juices to be consumed in a particular order.

2.      Lemonade/Master Diet – the person only consumes lemon water, cayenne, and maple syrup for 10 full days.

3.      21 Fix – the person eliminated sugar, dairy, eggs, and processed foods for 21 days.

Ultimately, a cleanse is a type of very low-calorie diet, so weight loss is a probable outcome. A person may have as low as 450 calories per day and probably only as high as 800 per day. Obviously, that is why sustainability is not recommended or even possible. The other good part about a cleanse is that it is highly likely a person will lower their blood sugar and cholesterol. The problem is that muscle mass falters without the needed protein in our diets. A person isn’t having a balanced diet by any means, and this could lead to nutritional deficiencies and set someone up for binging. Being aware of how this affects any medications a person is taking is also very important. Feeling lightheaded and dizzy is likely to happen, so it’s good to plan ahead for when this will take place.

It takes mental toughness to complete a cleanse successfully, but in doing so, you may actually feel better after or sometimes during with a boost of natural energy. This is not true for everyone and the weight loss from a cleanse is sometimes misleading. Like the practice of doing a cleanse, weight loss may be temporary. Keeping up eating whole foods and nutrition packed food is always a good idea to continue, but your body needs that protein too. Without it, you are doing more damage than good in the long run to your health.

BLOG 444 BODY HAIR

 BLOG 444 BODY HAIR

Body hair, termed androgenic hair, develops on the body during the years of puberty. We need this hair to regulate our body temperature. When it’s cold, the hairs stand up because the tiny muscles surrounding the hair follicles are trying to trap more heat. This is when we see goosebumps on our skin. Hair is all over our bodies. We have eyebrows, facial, arm, leg, chest, and pubic hair. Fine hairs found all over the body are called vellus which comes from the Latin word “fleece”. Larger more coarse hairs found on the eyebrows, eyelashes, armpit, facial, and pubic areas, are called terminal hairs. The cells of the hair follicles are constantly regenerating. We aren’t wooly mammals with constant hair growth. Hair growth actually goes through active and resting periods. The duration of growth varies on certain parts of our bodies, which is seen between the difference of our head hair and leg hair (for example).

The amount of hair on your body is determined by a number of factors. The amount of hair you have can be based upon your ethnicity. Different ethnicities have different amounts of terminal hairs. Hispanic and Middle Eastern people have the most hair while Asians have the least. Hair growth can be influenced by hormonal imbalances. For example, an increase in testosterone can cause an increase in hair. This testosterone growing hair is an unwanted condition called hirsutism. Women with irregular periods and polycystic ovarian syndrome are also more prone to an increase in hair growth. Autoimmune conditions can result in hair loss which is the case with types of alopecia. Being iron deficient or having an underactive thyroid can also cause hair loss.

There are certain home remedies that can help stimulate hair growth. Eating a high protein diet can help due to the amino acid called keratin. Cysteine is another type of amino acid that can help grow hair faster. Sources of vitamins are a popular method because they contain biotin, folic acid, and iron. Less hair washing can help preserve the natural oils of the hair needed for hair health and growth. Less stress is also important which will help reduce disruption to the hair-growth cycle. It is also important to regularly trim the ends of your hair and brush it when it is wet to help prevent damage that can affect hair health. Apple cider vinegar can also stimulate hair growth by helping to balance pH levels effecting the hair follicles. Aloe-vera and onion juice can also remove sebum from the hair which slows hair growth.

Hair is everywhere and we tend to value it in certain places on our body than others. Hair is our skin’s protector. We shave it and remove it, but always expect it will come back. Don’t take for granted your hair follicle health and a natural layer of our body that we need.

BLOG 443 CHEESE

 BLOG 443 CHEESE

Who doesn’t love a good slice or cheese on a cracker, on pizza, or in a sandwich? Well, only those who stomachs can’t handle it might have a different answer. Cheese is a type of dairy that comes in so many flavors and is so versatile in its use. Taste is dependent upon what type of milk is being used and how the cheese is produced. There are pros and cons nutritionally to eating cheese. Different cheeses are therefore different in their nutritional quality. Pros would be that it is high in protein and calcium. Cons would be that it can be high in calories, fat, and sodium.

If we were to compare cheeses and discuss which types are the best nutritionally for you, then here’s the rundown:

1.      Mozzarella – this type of cheese is lower in calories and sodium compared to other types. One ounce of mozzarella has 85 calories, 6% of the daily value (DV) for sodium, 11% DV for calcium, 6 grams of protein, and 6 grams of fat. A positive bonus about mozzarella is that it contains probiotics which help improve immunity, gut health, and help reduce inflammation. It is probably most popularly known for being used in a Caprese salad with tomatoes.

2.      Blue cheese – this type is actually cured from mold (Penicillium) and is cured. It doesn’t just come from cows but can be from sheep’s or goat’s milk. The mold is what creates the blue color. One ounce contains 100 calories, 14% of DV for sodium, 12% of DV for calcium, 6 grams of protein , and 8grams of fat.

3.      Feta – this cheese originally from Greece and is from sheep’s (has a sharp taste) or goat’s(mild taste) milk. It is good because it is lower in calories, but because of the packaging it requires for preservation, it is typically higher in sodi9um with 14% of DV. One ounce of feta has 75 calories, 11% of DV for calcium, 4 grams of protein, and 6 grams of fat.

4.      Cottage cheese – this comes from curds of cow’s milk. It is very high in protein with 1.2 cup containing 12 grams of protein. It also has 90 calories, 15% of DV for sodium and 9% of DV for calcium, plus 3 grams of fat (in ½ cup). Because it is higher in protein, it is recommended as a weight loss helping type of food because it helps make you feel fuller, longer.

5.      Ricotta – this is an Italian cheese that can not only come from cows, sheep, or goats, but it can also come from Italian water Buffalo milk. It has a very creamy texture. Ricotta is very high in calcium with 20% of DV in ½ cup. It has 186 calories in ½ cup, 6% of DV for sodium, 9 grams of protein, and 13 grams of fat.

6.      Parmesan – this is aged cheese that is harder and has a more salty taste. It comes from unpasteurized cow’s milk that has been aged for at least 12 months in order to make sure bacteria is killed. One ounce has 111 calories, 15% of DV for sodium (pretty high amount), 26% of DV for calcium which is high too, 10 grams of protein (another higher amount), and 7 grams of fat. Nutritionally, parmesan is a packed choice. Another bonus about parmesan is that it contains 16% of DV for phosphorus which is good for bone health.

7.      Swiss – this cheese comes from Switzerland and is from cow’s milk. It has a mild taste and is a little hard. During fermentation, holes are created in the cheese to release gases. One ounce of Swiss cheese has 111 calories, 2% of DV for sodium which is lower, 19% of DV for calcium which is higher, 8 grams of protein, but 9 grams of fat.

8.      Cheddar – this cheese comes from England and cow’s milk. There are different colors and tastes that vary depending on how long the cheese has aged. One ounce of cheddar has 115 calories, 8% of DV for sodium, 15% of DV for calcium, 7 grams of protein, and 9 grams of fat. Another bonus about cheddar is that it is high in Vitamin K which is good for bone health and prevents calcium from being deposited in the arteries and veins.

9.      Goat – this cheese is also called chèvre. It comes in several forms including crumbles. One ounce has 75 calories, 6% of DV for sodium, 3% of DV for calcium, 5 grams of protein, and 6 grams of fat. Many people who have difficulty digesting cheese opt for the goat’s milk option because it’s lower in lactose properties.

Cheese can be part of a nutritious and healthy diet. Being aware of sodium and fat intake is always of importance. The more we know about what we are consuming, the better, more informed choices we can make. Next time you have cheese in your meal or snack, consider which type as part of your total daily intake. That way, you can aim to keep a healthy weight and lower the risk for health problems. Cheese please 😊

BLOG 442 HUNGER HORMONES

BLOG 442 HUNGER HORMONES

Having a heathy appetite, one that says, “I’m hungry”, then “I’m full”, is part of a cat and mouse game we play daily. The majority of us have no problem wanting to eat, but stopping is a whole other event. The hunger hormones in the body are called leptin and ghrelin. Both play a role in body weight. Leptin is in charge of decreasing one’s appetite while ghrelin increases appetite. They have a tug of war relationship; one that we fully sense and feel.

Leptin is made by our fat cells. It is the all-ruling appetite suppressor. Leptin levels are lower in persons who are thin and are higher in overweight people. Leptin communicates with the brain that the body has enough energy (body fat) and doesn’t need more fuel. Obese people have higher levels of leptin, but the body seems to miscommunicate and misinterpret these hunger signals. The more fat in the body, the more leptin in the blood. For overweight people the body appears to be resistant to leptin.

Ghrelin is the hormone that increases appetite. Its action involves releasing signals in the stomach to the brain that cue hunger. This hormone is produced in the gut and travels through the blood stream to the brain to tell the body to get food quickly. The body is smart because research has shown that in people who have eating disorders or who under-eat, ghrelin levels increase. In people who are obese, this hormone reduces. Ghrelin levels naturally rise when the stomach is empty because you are actually hungry. The body is trying to protect itself from starvation. Dieting causes ghrelin levels to increase. That is part of the fight when trying to lose weight.

The mind and body and do have an interesting relationship, one that we would love to have better control of. Foods that are especially high in fat cause major disruption to this communicating relationship between the body and the hunger hormones. There are some self-care tips to balance these hormones. A diet full of healthy carbohydrates and lean protein suppresses ghrelin versus a high fat diet. Sleep deprivation has been linked to higher levels of ghrelin too. Dieting is hard when ghrelin tries to use its power. Having more muscle mass is associated with lower levels of ghrelin, so start lifting those weights. Maintaining a healthy weight and avoiding extremes will help keep these hormones in check. Hormones are a tricky situation for us all. Poor choices to our eating will eventually catch up, and the hormones like to take advantage of this. Eating poorly only makes you want to eat more. Food is a drug but be sure not to self-inflict more damage by making impulsive eating decisions. Your body will love you back when you love it.

BLOG 441 CAFFEINE

BLOG 441 CAFFEINE 

Waking up to a cup of Joe is a morning routine for most of us. Billions of people rely on caffeine to get the day going, for a pick me up, and just because they enjoy it. One day we hear it is good for us and then the next day we hear that it is bad. So what’s the right answer?? Let’s take a look at the good and bad.

Caffeine 101

Caffeine dates back to 2737 BC. It is a natural stimulant most commonly found in coffee, tea, and cacao. It is derived from nuts, seeds, and leaves that contain it. Upon consumption, the central nervous system becomes alerted. Folk lore says it was discovered by a shepherd that noticed how much energy his goats had from it. Since 80% of the world’s population has at least one drink with caffeine in it per day, caffeine is one of the top ingredients used in the world. Popularity spiked in the 1800s when soft drinks hit the market with caffeine in them. Caffeine goes straight to our bloodstream. Upon entrance, caffeine puts up a fight against adenosine which is the hormone that makes us feel tired by relaxing the brain. By blocking neurotransmitter communication with adenosine, caffeine defeats the build up of tiredness. Out brain becomes alert and focused, making caffeine quite the natural stimulant. Energy drinks, sodas, and weight loss supplements make the classic cup of coffee sound so basic.

Good

Research points towards caffeine having the ability to reduce the risk of type 2 diabetes, dementia, strokes, some forms of cancers, and Parkinson’s disease. A cup of coffee is low calorie, so it won’t hurt your waistline provided creams and sugars are skipped. We feel better able to function mentally. Fatigue disappears for the time being. Our short-term memory can improve. For some, having a caffeine beverage is stress reducing and a nice compliment to a dessert or while chatting with a friend.

Bad

That alert feeling from having caffeine, is the result of our adrenaline being stimulated. Our blood pressure raises, and the fight-or-flight signal is activated. It is a natural diuretic, so the bathroom might have a higher number of visits. The acid in coffee can exasperate heart burn. Many people are hooked on caffeine. Between energy drinks, chocolates, teas, and sodas, caffeine gives a head change that makes us want more. Young people are being highly exposed to more and more caffeinated products with higher and higher amounts. Like a drug, when we have less or try to eliminate it, headaches from withdrawal can result. Overconsumption becomes harmful and can lead to high blood pressure, decreased bone density, and high blood sugar. Insomnia and palpitations can also result.

There’s a coffee shop on every corner. There’s coffee flavored candy and ice cream. Energy drinks and pre-workouts are trendy. 3 or 4 cups per day is the average amount we drink, which is about 350 milligrams of caffeine. Having more or less would influence the “good” and “bad”. Moderation has never been the easiest of our human qualities to live by. Caffeine has both “good” and “bad” qualities and that cup of Joe is a personalized experience that affects each of our bodies differently. The majority of us would say they couldn’t imagine a world without caffeine.

BLOG 440 DRUG ADDICTION

 BLOG 440 DRUG ADDICTION 

The inability to control is the bottom line when it comes to addiction. A person’s brain and behavior are greatly affected. When you become addicted, you continue to use the drug or carry on the habit despite the consequences. A person can become powerless to legal or illegal drugs and substances such as alcohol, nicotine, opioids, and/or marijuana. The brain starts to receive altered messages and all it can think about is the rewarding feeling the drug produces. The functioning of the neurotransmitters becomes distorted. The viscous cycle of tolerance starts to happen, and the person becomes persistent on experiencing the same high or an even better high better each time.

Addiction doesn’t just happen instantly. It builds its way into someone’s life. Cigarette smoking can start just at parties or social events, but then the person finds themselves keeping a pack in hand and reaching for a smoke more and more frequently. The risk of addiction varies by drug and certainly affects how quickly one forms the habit. Sometimes a person is prescribed a medication, and they become hooked after use (especially opioids). Painkillers cause a high risk for addiction.

Addiction is the accumulation of more and more of the user’s choice. The person needs higher doses to get high. Hence, drug addiction is also called substance abuse disorder. When a person tries to stop, they crave more and feel withdrawl symptoms. Some of the symptoms that person has become addicted to their drug of choice include the following:

1.       Having intense urges to use/take the drug.

2.       Drug use starts to prevail over responsibilities like work.

3.       Daily use of the drug, sometimes even several times per day.

4.       Continuing to use the drug despite any physical and health consequences.

5.       Doing whatever it takes to obtain the drug, which are behaviors you normally wouldn’t do.

6.       Spending lots of time going to get the drug in addition to time spent taking it.

7.       Spending excess money on the drug rather or not you can afford it.

8.       Doing things you shouldn’t under the influence of the drug, such as driving.

9.       Making sure you always have available supply of the drug.

10.   Feeling withdrawl when you don’t take the drug.

The main factors that cause addiction are your environment and genetics. Being exposed to the drug creates risk to partake. Traumatic life events can also cause a person to turn to drugs to deal with the situation. Feeling overwhelmed by stress can also cause drug use to help this feeling subside. Many addicts follow in the footsteps of their relatives. The reason people become addicted to drugs is an individualized experience.

Many addicts enjoy drugs and don’t want to stop, while others want and know they need help. The willpower to stop becomes a problem. Addiction is much more complicated than just deciding to stop and then you instantly doing it. The brain has to be re-wired to believe it can and will function without and the body has to feel committed to this process as well. There is help and hope and those in recovery help others. Addiction is a serious problem with serious consequences so most of the time testing the waters is never advisable because you may not be able to turn back.

BLOG 439 MENOPAUSE

 BLOG 439 MENOPAUSE

The dreaded term older women dislike hearing. Menopause is an aging obstacle the reproductive hormones are bound to face. Levels of estrogen and progesterone start to lower, which are the hormones that regulate the menstrual cycle. It is a natural process the female body endures, but one not many are fond of facing. The female body runs out of functioning eggs. At birth, females begin with anywhere from 1 to 3 million eggs, which over time gradually decrease in number. By the first menstrual cycle, the female might have about 400,000 eggs left. When menopause hits, a female might have about 10,000 eggs.

The follicle stimulating hormone (FSH) is the hormone that produces eggs during menstruation. When menopause starts, the eggs start to resist FSH and the ovaries produce less estrogen as well as less testosterone (affecting sex drive). Just when menopause hits varies person to person and is influenced by family history, autoimmune diseases, smoking, and even chemotherapy/radiation. The average age of menopause is 51.

All that being said, menopause does mean the start to the end of one’s menstrual cycles. You have officially been diagnosed as having gone through menopause when there is no menstrual cycle for 12 months. However, the symptoms of menopause are what wreak havoc for many. Those hot flashes, the emotional rollercoaster, and the lack of energy, make this time particularly undesirable. Other symptoms include vaginal dryness, sleep problems, weight gain, night sweats, chills, slower metabolism, thinning hair, and dry skin. Weight gain can be the result of genetics or the fluctuation in hunger cues do to hormonal imbalances which could increase appetite. Loss of sleep doesn’t help either.

There are several natural remedies or approaches to help alleviate menopause related symptoms. Eating foods rich in phytoestrogens help mimic the role of estrogen in the body. These include tofu, flaxseeds, beans, sesame seeds, and tempeh. The dryness associated with menopause means it’s important to drink plenty of water. Processed foods and refined sugars should also be kept away or very limited. Some studies have even said that diets high in processed foods can heightened the emotional roller coaster of moods menopause can bring. Managing weight is the key, so skipping meals or eating far less than your body needs would actually be more detrimental than good. Keeping a stable blood sugar by eating more often and less more often would be a good way to assist metabolism. Protein is a good food selection to help keep staying full and satiated. There are natural substances too. Black cohosh has been found to help lessen the intensity of hot flashes. Cranberry extract, probiotics, prebiotics are other suggestions to suppress symptoms.

There are different treatments to help alleviate at least some of the discomfort. Hormone therapy is common which typically consists of a low dose starting with estrogen. This can also be administered in the form of a cream. Sometimes low dose anti-depressants are used as well. This usually is for the hot flashes and moods. Gabapentin and Clonidine are two other medications. These can be taken in the form of pills or worn as a patch. It is important to talk with your doctor about risks and side effects, especially since these should be used temporarily not for long periods of time. For example, hormone therapy for long periods of time can increase the risk for breast cancer. Although many women can relate to one another when it comes to menopause, it does vary from person to person in terms of how the body handles this lovely part of female aging. 

Truthfully, menopause is a natural part of life, so much like anything else, the better we take care of our health, the better we navigate through anything our body faces. Hormones are not a simple subject to cover and understand because every body can vary in levels and how the body uses them. The best approach is to have a body positive attitude and to have a few natural remedies to help along the when it comes to menopause.

BLOG 438 FRUIT JUICE

 BLOG 438 FRUIT JUICE

How many people were raised starting the morning with a glass of orange juice with breakfast?? Apple, grape, orange, pineapple, cranberry…. there’s a type of juice to please everyone’s taste buds. The fallacy is that many believe drinking fruit juice equates to eating fruit. Therefore, fruit juice is perceived as healthy. The word “fruit” is associated with healthy. However, fruit juice contains as more if not more sugar than other beverages. Although fruit juice contains nutrients and antioxidants, these positive traits don’t negate the quantity of sugar.

We are victims to misleading labels on these drinks. Labels that read “100% pure” and “not from concentrate” make us think the juice was freshly squeezed and stored in the container for us to enjoy. The truth is that we are not drinking fruit from its original state. Fruit juice is actually stored in tanks that deplete oxygen for up to a year before being packaged. This process removes quite a bit of the rich fruit flavor, so manufacturers then add back that flavor in with you guessed it…. sugar.

This is not to say that fruit juice is entirely awful. Orange juice does contain vitamin C, vitamin B, potassium, folate, and antioxidants. However, when the calories from fruit off the tree are compared to those in the bottle, the beverage version contains much more added sugar which ultimately results in many more calories. Here’s a shocking example… apple juice versus Coca Cola. Take for instance a 12- ounce serving of these two drinks. The apple juice contains 165 calories, and 39 grams of sugar which equates to 9.8 teaspoons. The can of Coca Cola contains 140 calories and 40 grams of sugar (10 teaspoons). The truth lies in the sugar.

The liver becomes sugar overloaded very quickly when these drinks are ingested. It’s as if you quickly ate 5 oranges when you drank one cup of juice. Fructose is the type of sugar this juice contains, and the liver is responsible for metabolizing this substance. Too much sugar is too much work for the liver, and this excessive amount turns into fat. Liquid sugar has been associated with high levels of triglycerides, insulin resistance, increased belly fat, and elevated LDL (bad cholesterol) levels.

Many people don’t consider these liquid calories in their diet. They don’t eat less to compensate for these additional calories. Whole fruit is the better choice. Don’t punish your liver and waistline just to please your taste buds. Eat your calories to benefit from the nutrients and fiber that fruit has to offer. No wonder we never argued when we were offered juice as kids.

BLOG 437 BODY TEMPERATURE

BLOG 437 BODY TEMPERATURE

The human body operates much like a furnace…. it produces heat. Our body is working to keep us alive, and this generates heat. When a person runs cold, the body is trying to communicate that something in the production line isn’t right. Typically, body temperature ranges from 97 F to 99 F for adults, while children have a higher body temperature ranging from 97.9 F to 100.4 F. Everyone’s body temperature is actually different and the person next to you might have their furnace set a few degrees higher or lower than you. Our body temperatures vary all throughout the day. This all depends on your activity, age, sex, what you have had to eat or drink, and what time of day it is. Body temperature also varies based on where you measure it. The underarm pit will be hotter than around the mouth area.

When body temperature is above normal, this is called a fever. A fever is considered anything above 100.4 F. The body is working to fight off germs and getting sick, and this battle produces heat. The body is doing what it is supposed to be doing, so a fever is not always a bad thing. However, if a fever is associated with rash, vomiting, or headache, and persists for more than 3 days, seeking a doctor’s help is advisable. Fevers should be taken more seriously when it comes to children. Getting adequate rest, taking over the counter medications such as ibuprofen, using cold compresses, or taking a cold bath, can help alleviate a fever. The body goes to war when it comes to infections but can be cooled down using these methods.

On the other hand, when body temperature is well below normal, it called hypothermia.  This occurs when the body loses too much heat and it can be very serious, possibly fatal. Hypothermia occurs when body temperature falls below 95 F. This low body temperature is of particular importance when it comes to babies and the elderly. This is usually a sign of sickness. Hypothermia can also be caused by malnutrition, anorexia, certain medications, stroke, nerve damage, and alcohol and/or drug use. It is important to help warm the body up using heating pads, putting on layers of clothing, removing any wet clothing, drinking a warm herbal tea, or sitting by a fire or heating lamp.

Hot or cold extremes are uncomfortable and form of communication that the body is in fight or flight mode to help you. Listen to your body when it speaks to you. Normal body temperature comes and goes throughout the day, so always bring a jacket just in case and stay hydrated to help regulate your furnace.

BLOG 436 DRIED FRUIT

 BLOG 436 DRIED FRUIT

Dried Fruit: The pros and cons to packaged sweetness

Part of a healthy, balanced diet includes the consumption of nutrient rich fruits and vegetables. Dried fruit might seem like a handy snack to meet this dietary recommendation. This snack consists of fruit in which the water has been removed by a dehydrator or naturally from the sun. Apricots, cranberries, raisons, dates…. are just a few on the list. Sometimes they’re coated in a spice or sugar for added taste, such as dried mangoes with chili pepper. There are pros and cons to this selection. You be the judge whether you decide to reach for fresh or dried next time you have some.

Pros

Fans of dried fruit love its sweet taste, the no mess, how convenient for on-the-go it is, and the long shelf life. Dried fruit outlives and fresh type. We find these snack packs in vending machines, at the airport, while we are checking out at the grocery store, and at gas stations. Seems like a good alternative to a candy bar when the options are limited. Dried fruit is nutritious in the sense that it is just compacted fruit. It actually contains close to 3 ½ times the amount of vitamins, minerals, and fiber compared to fresh fruit. It is a great source of antioxidants.

Cons

Sugar, sugar, sugar. Dried fruit can contain up to three times the amount of sugar compared to fresh fruit. No wonder it is so tasty. Ever heard the word “fructose”?? Well that is the very sugar hiding in dried fruit. When we have extra fructose in the body, the liver converts it to VLDL. This is the bad cholesterol that is high in triglycerides. The health consequences of high triglycerides include heart disease, diabetes, and obesity. For example, let’s take a look at popular dried cranberries. Topped on a salad or part of your trail mix, it seems like an added healthy bonus. Wrong. One cup of fresh cranberries has 4 grams of sugar. One cup of dried cranberries has 70 grams. That equates to one bag of M&Ms. This raises the calorie content as well. In general, dried fruit has twice the calories and carbohydrates as fresh fruit. While all these no-no’s are added, calcium is subtracted as a result of the drying process.

The freedom of choice

What we perceive to be healthy doesn’t always equate to be true and this can be reflected by our fitness results. Clean eating involves fresh choices. Mother nature is the only additive. It’s probably a good idea to not eat anything with ingredients we are unable to pronounce. Real fruit doesn’t come with a label. We are also misled to believe that the bag of dried apricots was one serving, when really it was 2 or more which is another indication that we neglect labels and are not fully aware of what is being put in our bodies and how much.  It is easy to justify once bad choice over the other by reaching for a package of dried fruit instead of the candy bar. The truth is that a fresh apple can fit in your purse or bag too. Such a tiny snack pack wrecks quite the damage on the waistline. We are told to always stay hydrated, and this seems like good advice for our fruit too.