BLOG 279 HOT FLASHES

BLOG 279 HOT FLASHES

For many women, menopause feels like riding a rollercoaster, with bodily temperatures soaring high and twisting and turning moods. Hot flashes bring up sudden waves of intense heat that can strike at the most inconvenient moments. A calm afternoon can turn into turn into a personal sauna. But what exactly causes hot flashes?

Hot flashes are incredibly common with about 75% to 85% of women experiencing them during menopause. They usually begin in perimenopause (the years leading up to menopause) and can continue for several years afterward. Hot flashes typically start in the late 40s and can last anywhere from a few months to even a decade. Some women have 4 to 5 hot flashes per day. Some report up to 20 daily. Some women have mild or warm flashes that last seconds. Some suffer intense heat and sweat for several minutes. Night sweats occur at night can disrupt sleep. Factors like race, body weight, smoking, and mental health can influence how often and how intensely women experience hot flashes.

Lack of estrogen is the main culprit behind hot flashes. As women approach menopause, estrogen levels begin to drop. Estrogen influences reproductive health, and it regulates the hypothalamus which is the body’s thermostat. The hypothalamus detects body temperature and signals your body to react accordingly. When estrogen levels fall, the hypothalamus gets a little confused. It might mistakenly think you're overheating. The body then goes into cooling mode. Blood vessels dilate (causing skin to flush) and sweat glands activate, resulting in hot flash.

Hot flashes can be caused by other factors. Stress stimulates cortisol levels that can intensify temperature regulation issues. Diet is influential. Spicy foods, caffeine, and alcohol are known to trigger hot flashes. Lifestyle choices such as smoking and lack of exercise may worsen symptoms. Certain medications or thyroid issues can mimic or ramp up hot flashes.

There are treatment methods. Hormone replacement therapy (HRT) is an option. Non-hormonal medications like antidepressants or blood pressure drugs can be used. Lifestyle tweaks such as stress reduction, cooling techniques, and avoiding known triggers. Natural remedies like black cohosh, soy isoflavones, and acupuncture have helped some alleviate the heat.

Navigating menopause isn’t always easy but understanding what’s happening in your body makes the experience a little less of a mystery and more empowering. If your hot flashes are interfering with your quality of life, don't hesitate to speak with a healthcare provider. Relief is out there.

BLOG 278 CHICKEN WINGS

BLOG 278 CHICKEN WINGS

As an appetizer, meal, party platter, or snack, chicken wings are a popular dish meat lovers enjoy. Chicken can be a lean, healthy protein source. However, does that mean chicken wings are healthy too? There is some debate.

The preparation of chicken wings is what generally doesn’t support the healthy side to eating them. Most are fried and smothered in sauces. The usual serving of chicken wings or a platter of them is 6 to 8 wings. To eat them all would add up to about 900 calories, 50 grams of fat, and 2 carbohydrates. Not all wings grilled or baked would be less fat. Preparation method reduces calorie count. Fat can be trimmed off some of the meat too. On the plus side, a medium chicken wing has about 9 grams of protein. Chicken is a complete protein source with all 9 essential amino acids. It also has B12 and Niacin.

The sauces for wings can contain oil and lots of sodium. Having the sauces served on the side of the wings can help offset having as much sauce overall. Dipping can be helpful or harmful depending on your dipping habits. Using lemon juice or vinegar for sauces/dips can be healthy alternatives. Sweet sauces tend to have more brown sugar, honey, and maple syrup which add to calories. Using more spices and herbs for sauces/dips can help lower calorie count. Popular options are garlic, cumin, chili powder, and paprika.

Many people tend to overeat when it comes to chicken wings. Chicken wings are not “filling” when eaten alone, so eating more to feel full often happens or eating more food in addition to chicken wings can happen.

Contamination is a concern with chicken wings. They are often cooked at lower temperatures which can increase the risk of foodborne illnesses. Cross contamination with their preparation between cutting boards and utensils should be watched.

There are even vegan options for wings. These might be made from cauliflower, eggplant, or chickpea. Again, preparation type and sauces/dips impact the nutritional profile of the wings. There is gluten free and soy free options.

Chicken wings vary in their healthy profile, just as they vary by so many flavors and types. There are ways to still enjoy chicken wings in a healthier manner. Chicken wings aren’t the healthiest part of chicken, but that doesn’t mean they can’t be part of your eating habits from time to time.

BLOG 277 FOOD NOISE

BLOG 277 FOOD NOISE

"Food noise" refers to the mental distraction of constantly thinking about food. This could be anything from obsessively planning your next meal, to feeling anxious about food choices, to simply having ongoing cravings or thoughts about eating. This can occur even when you're not physically hungry. These thoughts can become overwhelming, especially in a culture that often places an intense focus on food.

One of the most common contributions to constant food thoughts is diet culture. In many societies, there's a message that we need to eat "better," lose weight, or follow the latest food trends. This constant messaging can create an unhealthy focus on food, where people are preoccupied with what they can or can’t eat.

When you're constantly thinking about food in terms of restriction or control, it can lead to heightened awareness of every food choice you make. This can manifest as mental food noise, where you're always concerned about what you should or shouldn't be eating.

For some, food becomes more than just fuel. It becomes a source of emotional comfort. Stress, anxiety, and other emotional challenges can lead people to think about food more often to cope. This could be in the form of thinking about comfort foods, planning meals as a distraction, or engaging in "food fantasy" where thoughts of eating provide a temporary sense of relief.

Over time, the brain can start to associate food with comfort, making it harder to stop thinking about it. The more you turn to food for emotional support, the more likely it is that food thoughts will dominate your mind, even when you're not physically hungry.

Sometimes, the brain’s focus on food comes from actual physical hunger or cravings. If you haven’t eaten in a while, your body may trigger thoughts about food. Cravings for specific types of food (like sweets or carbs) can create a strong mental obsession, leading to continuous thoughts about those foods.

These cravings are often spiked by hormonal signals in the body that influence appetite and desire. For example, the hormone ghrelin triggers hunger, while leptin signals fullness. When these signals aren’t in balance, it can create a cycle of thinking about food more than necessary.

If you're struggling with the mental noise of constantly thinking about food, there are several strategies that may help you regain some mental peace. Mindful eating is about paying full attention to the experience of eating, without distraction. It encourages you to be present with your food, focusing on its taste, texture, and smell. Another mindful took is when food thoughts arise, take a moment to acknowledge the thought without attaching any emotion to it. Redirect your attention to something else, like a task, a conversation, or a breathing exercise.

One way to reduce the mental noise of food is to establish a more structured eating routine. Regular mealtimes can help stabilize your hunger cues, making it easier to listen to your body and reduce the obsession with food. On the other hand, strict dieting can create an unhealthy preoccupation with food, especially when you're constantly thinking about what you "can't" have. Intuitive eating encourages listening to your body’s hunger and fullness cues without judgment. It may help you break free from the cycle of obsessive food thoughts. Sometimes, when our minds are consumed with food, it’s because we don’t have other things to focus on. Finding hobbies or activities that engage you fully can shift your focus away from food.

Food noise can be exhausting. By understanding why it happens and taking steps to address the underlying issues, you can regain control of your thoughts and bring more peace to your relationship with food. Quieting the food noise is possible and it's well worth the effort.

BLOG 276 INSULIN

BLOG 276 INSULIN

Insulin is the hormone that takes the glucose from the blood and moves it to the cells for use for energy and for storage. We typically hear about this topic in relation to diabetes. That is because people with diabetes have high levels of insulin in their blood. As a result of this insulin imbalance, either the body is unable to move it to the cells or upon arrival the cells don’t respond to insulin as well as they should.

The key factor is glucose which comes from carbohydrate rich foods. The main culprits are bread, potatoes, and fruit. Upon entering the mouth, food then travels down the esophagus before entering the stomach. During this traveling adventure, enzymes and acids from the foods are broken down into tiny digestible pieces that release glucose. The intestines absorb the glucose and then it hits the bloodstream. Now when in the blood, insulin kicks in to pick up the glucose to take it to the cells.

We want glucose to keep at a constant level in our blood. There are cells in the pancreas that monitor blood sugar levels. Naturally after eating, blood sugar levels rise so the cells release insulin into the bloodstream. Now insulin takes glucose to the muscles, liver, and fat of the body to be used. The majority of this glucose is utilized by the body as energy. Most notably, glucose is what the brain uses for energy. The cells of the brain need glucose to help the chemical messengers be able to process information. The body uses what it needs, then the extra glucose gets stored in the liver and muscles as glycogen.

When you don’t eat, blood sugar levels drop. The pancreas doesn’t release insulin. The cells in the pancreas start to make glucagon. The role of this chemical is to tell the liver to start to break down glycogen that has been stored to be used as glucose. Then the glucose is released to the bloodstream until you finally eat again.

Type 1 diabetes occurs when the body does not have enough insulin. Insulin is made in the pancreas, but the body is attacking the cells needed for this production. For type 2 diabetics, the cells don’t respond to insulin appropriately. The pancreas has to work overtime to make enough insulin to have it properly transported to the cells. The pancreas reaches its max and then eventually becomes too impaired to make the amount of insulin the body needs. Having too much insulin distorts the function of the vessels that carry oxygen rich blood to the organs. Diabetics have to constantly be aware and test their blood sugar levels. Complications can lead to stroke, heart attack, kidney damage, and nerve damage.

The role of insulin in the body is pivotal to our health. The best medicine is eating right and exercising. Diabetes can be genetically related but for anyone can be a threat based on lifestyle choices, the impact of eating whatever one desires can wreak havoc on your health. Moderation is the key when it comes to carbohydrate consumption. The body needs this macronutrient for brain power and energy, but eating more than needed won’t make you smarter, quicker, faster, or stronger. Stability is a good thing and insulin being stable and operating efficiently in the body is something everyone needs.  

BLOG 275 EGGS

BLOG 275 EGGS

Chickens serve an important role for our agricultural and our health. Eggs are a superfood for our bodies with all the nutrients packed inside their shells. Cracking an egg is like opening up one of the most nutritious foods we can eat. No wonder nearly four billion cartons (12-pack) of eggs are sold per year.

One large egg has approximately 80 calories, with 5 grams of fat and 6 grams of protein. Eggs are primarily consumed for their source as protein for us, especially since they contain all the amino acids we need. Because eggs are high in protein, they can help people feel fuller which can help maintain a healthy body weight when incorporated into a nutritious diet. There are several other reasons to eat eggs. They contain 28% daily value (DV), 23% of the DV recommended for B12, 20% of DV for riboflavin, 8% of DV for vitamin A, 7% of DV for phosphorus, and 6% of DV for folate. Other trace nutrients can be found including vitamin D, vitamin E, calcium, zinc, and vitamin B6.

Eggs also contain lutein and zeaxanthin. These are antioxidants found in the eyes which help ward off cataracts and macular degeneration. The yolk contains the greatest number of cataracts and macular degeneration. Eggs that are enriched with omega-3 enriched can reduce blood levels of triglycerides. Furthermore, eggs contain choline. This is a nutrient not many people know exists, but we must have it to help build cell membranes. One egg has 100mg of choline, so they are a great source.

One of the main debates about eating eggs can be the argument that they are high in cholesterol. One egg does contain 186 mg of cholesterol, and 300 mg is the recommended threshold for daily cholesterol intake. For 70% of people, eggs do not raise their blood cholesterol levels, but for 30% eggs do raise it. On the other hand, eating eggs does raise good HDL which helps lower the risk of heart disease.

Crack an egg to your health. The benefits are many and eggs are versatile to prepare to please for many types of taste buds. Some like them whole, some like the whites, some scrambled, some hardboiled, etc. They are a great addition to salads, an easy on the go snack, and can make a whole meal. They’re simply eggselent.

BLOG 574 DEHYDRATION

BLOG 574 DEHYDRATION 

Water is essential to life, yet dehydration remains one of the most common and overlooked health issues. Many people go through their day a bit dehydrated without realizing it. This can affect energy levels, concentration, and long-term health. Dehydration occurs when the body loses more fluids than it takes in. This prevents the body from performing roles like regulating temperature, transporting nutrients, and supporting digestion. Dehydration can range from mild fatigue to a medical emergency. It happens for many reasons beyond simply forgetting to drink water. Triggers include hot weather, intense exercise, and illnesses involving fever or vomiting. Alcohol consumption acts as a diuretic. Certain medications for blood pressure or allergies can increase fluid loss. Age also plays a role because older adults often have a reduced sense of thirst.

Studies suggest that anywhere from 50% to 75% of people in developed countries regularly consume less water than recommended. Many people function daily at a low level of dehydration, often mistaking the resulting headaches or fatigue for stress or lack of sleep. The typical recommendation of water is approximately 2.7 liters per day for women and 3.7 liters for men. This includes fluids from food. More than half of adult’s report drinking fewer than four cups of plain water daily. This is due to busy lifestyles and a preference for sugary drinks.

Inadequate hydration affects nearly every body system. Even mild dehydration can lead to dizziness, poor concentration, muscle cramps, and dark-colored urine. If left unaddressed, chronic underhydration can lead to more severe complications such as kidney stones, urinary tract infections, and persistent digestive problems. In extreme, dehydration can cause low blood pressure, fainting, or heat stroke.

Prevention entails consistent habits. Strategies include carrying a reusable water bottle, increasing intake during exercise or illness, and incorporating water-rich fruits and vegetables into the diet. Monitoring urine color is also helpful. Pale yellow usually indicates adequate hydration. Early symptoms are easy to ignore. Making small changes, such as drinking an extra glass of water each day, can make a meaningful difference in how the body feels and functions.

BLOG 573 BEEF JERKEY

BLOG 573 BEEF JERKEY

Snacking gets us through the time before the next meal and holds us over when we feel hungry. Beef jerky is a popular snack found at every gas station and quick mart. It is essentially just stripes of meat, but this protein source satisfies hunger and tastebuds. It is portable meat in a baggie. It is flavor packed with different spices and marinades. There are pros and cons to consuming this snack. For example, some consider it as a better snack than cookies but then again because of its long shelf life, it is highly processed.

PROS

One ounce serving of beef jerky has about 120 calories, which is a lower amount for a snack. This amount only has 3 grams of carbs, and it has 9 grams of protein. Compared to other processed snacks, it is lower in fat with about 7 grams per one ounce serving. Another good quality is beef jerky’s nutritional profile having vitamins and minerals including B12, zinc, and iron. All of these can help with muscle repair, muscle growth, strong immunity, red blood cell formation, as well as having an overall healthy metabolism.

CONS

Beef jerky is a highly processed food with a high amount of sodium. In one ounce serving there can be over 500 grams of sodium. This can increase the risk of high blood pressure and other heart diseases. Research has shown the link between eating processed meat and the risk of certain cancers. The added sugars and preservatives add up to a high amount which gives the snack its flavor and long shelf life. Of these preservatives, nitrates, are particularly unhealthy. Another negative would be that more than half of beef jerky’s fat calories come from saturated fat.

There are certain brands and types that can be healthier and lower in “cons”. There is not a clear “yes” or “no” answer whether beef jerky is considered a healthy snack or not. Some claim it is the ultimate snack while others steer clear of salty, processed meat. When time and resources are limited, beef jerky may be a better option compared to other choices. Always keep in mind the daily total of other food you are consuming. Moderation and portion control are to be adhered to as well. Nutrition is nourishment for health, so always choose wisely and keep your health goals in mind.