BLOG 265 ANEMIA
When the blood lacks healthy red blood cells or hemoglobin, anemia can develop. We need hemoglobin to bind oxygen. When a person has too few red blood cells or hemoglobin is abnormal, then the cells in the body do not get enough oxygen. Anemia is the most common blood condition in the U.S., affecting nearly 5.6% of the population. This condition is marked by fatigue because the organs are not getting the oxygen they need to function properly. Persons more susceptible are women, children, and people with chronic conditions. Infants can be affected from the time of birth is based down genetically. Women during pregnancy are more susceptible due to increased blood supply demands. Older adults are also risk because of medical conditions and poor diet.
There are actually different types of anemia, reaching nearly 400 kinds. The most common type is iron deficiency anemia which is very treatable. Iron supplements and diet modifications can be made. The three main groups of anemia are categorized according to causality. These include anemia caused by blood loss, anemia caused by destruction of red blood cells, and anemia caused by lack of or faulty red blood cells. Blood loss can be caused by gastrointestinal issues, anti-inflammatory drugs, and menstruation. Having low or faulty red blood cells can result from a lack of vitamins or mineral, sickle cell anemia, or bone marrow or stem problems. Sickle cells anemia occurs when the crescent shape of the red blood cells, which is a genetic condition, break down so quickly that the red blood cells cannot deliver the oxygen to organs. It is common among African Americans and Hispanics. When a person is deficient in vitamin B12 and folate, the body is not able to make red blood cells.
Symptoms of anemia depending on causality. The most common symptoms include weakness, fatigue, shortness of breath, headache, and cold hands and feet. The role of red blood cells has become disrupted in the body. Red blood cells contain hemoglobin, which give them their color. Hemoglobin is what allows red blood cells to carry oxygen to the lungs and to all parts of the body and to also carry carbon dioxide from other parts of the body to the lungs to be exhaled. The recipe the body needs to make red blood cells includes iron, folate, vitamin B12, and then other nutrients from one’s diet. Anemia should not be left untreated. It can result in rapid or irregular heartbeat, inability to complete daily tasks due to extreme fatigue, and complications with pregnancy. Healthy blood is needed for a healthy body, so be sure to seek help is your energy is zapped and you can’t seem to figure out why.
BLOG 264 FURRY FRIENDS
Pets are our companions, confidants, and part of the family. They improve our lives for many different reasons. In fact, owning a pet can be beneficial to a person’s health. Here’s why:
1. Pets fulfill the human need to touch: Scratch and pet all you want.
2. Pets provide a sense of purpose; They need their owner for food and shelter.
3. Pets require routine and organization: They must be fed and cared for, which keeps the owner accountable.
4. Pets improve heart health: Owners walks their pets and activity is appreciated by the body.
5. Pets reduce stress: They’re soothing and calming and compassionate friends to have around.
6. Pets improve mood: Their innocence and playful nature makes people smile.
7. Pets improve social life: Owners share a common interests and pets can attract other people who are engaged by them.
8. Pets improve the immune system: Babies who are raised in pet friendly environments often times have less allergies as they age.
9. Pets reduce loneliness: If a person lives alone or feels isolated, pets are there to share space.
10. Pets reduce anxiety: Pets offer loyalty and comfort and keep a person in check with life’s responsibilities reducing the opportunity to fall apart emotionally.
11. Pets can improve love life: Mr. or Mrs. Right can be lured in with the appeal of a cute and friendly animal.
Some people have just one. Some people have just one type. While others have more than one and more than one type. They become our children. They become part of us. Pets are amazing additions to our lives that help us embrace our daily functions with a little added bonus when we get home. I like that they get you moving and active.
BLOG 263 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, and 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 better each time.
Addiction doesn’t just happen instantly. It builds its way into someone’s life. Cigarette smoking can start with just at parties or social events, but then the person finds themselves keeping a pack on 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 withdrawal 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 withdrawal 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.
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 then just deciding to stop and then you instantly can. 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 many not be able to turn back.
BLOG 262 GLUCOSOMINE
Glucosamine is a compound found in our cartilage, which is the material that cushions our joints. It is naturally found in our body, but when the body might call for more, it can be taken in supplement form. When taken in supplement form, this substance is actually derived from the shells of shellfish. The most common supplement form is glucosamine sulfate which helps with inflammation of the joints that can be painful due to the loss and breakdown of cartilage. With age, comes the loss of cartilage and gradual breakdown of the joints. Glucosamine might possibly increase the cartilage or help the continued breakdown of cartilage, or both. It is a sugar protein. We are not able to obtain glucosamine from our diet. Certain conditions such as osteoarthritis benefit from this sulfate form to help alleviate pain in the knees, hips, or spine. For those with rheumatoid arthritis, glucosamine hydrochloride can help reduce pain. The third type, N-acetyl glucosamine, can help with osteoarthritis and irritable bowel syndrome (IBS). It is always important to read product labels and to consult a doctor to inquire about which type is appropriate for your symptoms.
Glucosamine can be an alternative to steroid type drugs and those who are not able to take nonsteroidal anti-inflammatory drugs (NSAIDS). Glucosamine sulfate, although not scientifically proven, has been known to help low back pain, asthma, allergies, and different sports injuries in addition to rheumatoid arthritis.
In general, glucosamine is considered safe. Possible side effects include headache, upset stomach, heartburn, and drowsiness. One should be careful if they have an allergy to shellfish. It is typically taken in pill form and the dosage depends on the label and what a doctor might recommend. It can also be used as a topical cream. There are also injections that can be performed. It may take up to 8 weeks of taking the supplement before improvement occurs.
As we age, the damage from years past can start to catch up. Aches and pains of the joints start to become a harsh reality. For some, this is so painful that nights can be sleepless and physical activity is unbearable. This transpires to turning to a sedentary lifestyle with other associated heath risks. When the body is not able to control pain, seeking help becomes needed. Supplements such as glucosamine that are considered generally harmless can be a good solution to turn to. Taking supplements and their success rate varies from person to person, but is a good leeway to avoid surgery, injections, and other more serious treatments. Most general health stores carry glucosamine but it is always important to consult a doctor to be sure you are meeting dosage requirements, will not have interactions with other medications, and to avoid an possible risky side effects.
BLOG 261 NAIL INDUSTRY
There are so many nail salons on every corner, how do they deal with all the competition? In 2017, there were 56,300 nail salons in operation, with many locations that come and go all the time. The most common services offered are a simple nail polish and pedicures. This industry employs nearly 440,000 people. California leads the way with 100,000 workers and 7,900 locations. Texas comes close behind. The nail polish industry itself is nearly $605 million. With so many locations, there becomes a complexity of price point and what services to offer. Some locations have expanded to offer facials and waxing, luring customers in the door and creating a one-stop shop. Interestingly, only 16% of nail salons use a computer system to make appointments and schedule employees. It is a fast-paced demanding profession, and the average income of a nail tech is about $24,000. About 96% of this workforce is female and 64% are minorities.
There are some possible health affects for those who work in this industry. These mainly involve respiratory concerns. Nail technicians are exposed to hundreds of chemicals such solvents, acrylates, and biocides in the form of dust and vapors. New York led the way in bringing attention to this matter and addressing healthier work conditions. Good general room ventilation is important. Wearing a protective mask can help.
As with most things in life, there are side effects for those who get fake nails. Gel and acrylic nails are the popular selections. What woman doesn’t want long, beautiful, colorful, nails? The chemicals used for acrylic nails have resins and formaldehyde. These can cause cancer. These nails are strongly bonded to the nail bed. If there is a gap or space, this moist environment can grow bacteria and fungi. Natural oils are dried out which over time causes loss of the natural nail. This is why some professions such as an in a hospital setting don’t allow their employees to wear artificial nails because of the increased risk for infections.
The nail market continues to boom with different art, different colors, and so many designs. Women return every two to three weeks to get their “fill”. The average price for a manicure is about $20. The average cost of a pedicure can be about $30. When added up, if a woman attends every two weeks, that’s about $1,300 yearly cost. The cost can add up quickly, but many enjoy treating themselves. There is something nice about the service that keeps them coming back, and as in most cases, doing it ourselves doesn’t have the same look or quality. Life is better in color and this can be true for nails too. Do what makes you happy and support a local salon. Customer appreciation is always rewarded.
BLOG 260 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 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 hire 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 259 TYPES OF LETTUCE
Lettuce is used for multiple dishes in our diets. From burger toppings to salads, this green vegetable also comes in many different varieties. There are multiple health benefits to this green substance. Some of these include lowering inflammation, it’s full of antioxidants, it can help lower cholesterol, and can help control cancer. The minerals found in lettuce include calcium, iron, magnesium, sodium, zinc, potassium, phosphorus, as well as vitamins B6, A, E, C, and K. Lettuce originated from the Egyptians who used the seeds to make oil and considered the vegetable to be sacred. Lettuce is scientifically known as Lactuca sativa. Sub-species and cross-pollination lead to the many different types.
There are 14 types of lettuce:
1. Frisee – this is yellow, green, and bitter in taste.
2. Arugala – originated from the Mediterranean.
3. Mizuna – this is deep read and purple.
4. Baby beet greens – these have purple veins.
5. Tatsoi – these have a mustard flavor and come from Asia.
6. Butterhead – the leaves are smooth like butter.
7. Endive – this has an oval shape and tastes bitter.
8. Radicchio – these are deep red and purple with a round shape.
9. Escarole – this is mildly bitter and crisp.
10. Cress – this has a peppery taste.
11. Romain – known for being stiffer than other types.
12. Mache – the leaves are very tiny and often still have soil on them when sold.
13. Looseleaf – this has a mild flavor and ruffled surface.
14. Oakleaf – the leaves look similar to those off an oak tree.
One cup of lettuce, for most varieties, remarkably only contains about 5 calories. One cup has no fat and maybe one carbohydrate. There is no sugar. No wonder it is recommended to have a lettuce wrap versus a traditional hamburger bun. Lettuce is usually a “free for all” when on a diet or when counting calories. It can start off a meal right by filling space in the stomach with good calories so that you don’t eat more later. There are many types, many uses, and many reasons why lettuce should be part of one’s diet. On a side note, It is very important to wash lettuce.
The key is what you have with the lettuce. After all, dousing it in ranch dressing will negate whatever positive intention there was to make a healthy choice. Lettuce is a great tool to find a way to feel full and load the tank with nutrients. Pick your type, have as much as you want, and be sure to wash before consuming.
BLOG 258 IRON Iron is found in every single cell in our body. This essential mineral’s primary role is to create hemoglobin. Hemoglobin is a protein that carries oxygen from our lungs to the rest of our body. Our muscles need hemoglobin in order to store and use oxygen. Iron is also an enzyme in our body that helps us digests food. We get iron from meat, poultry, and fish. Iron from these meats is absorbed 2-3 more than from a plant-based protein. This can be of concern to vegetarians. Vitamin C helps with iron absorption while taking antacids can impede absorption.
Low iron
If you body is low in iron, you might develop anemia. Causes of iron deficiency include poor diet, or not being able to absorb iron from nutrients, or having experienced an adequate amount of blood loss. Having too little iron is actually the most common type of nutrient deficiency. Symptoms of having low iron includes low body temperature, fatigue, low immunity, a swollen tongue, slow cognitive functioning, and difficulty performing tasks. A blood test would determine the low status. Sometimes the body just needs extra iron. This is especially true for children who are growing and might need more iron than they are able to get from their diet. Losing a lot of blood from donating or having a heavy menstrual cycle means that this blood needs to be replenished.
Too much iron
Taking far too many iron supplements can lead to iron poisoning. Having to much iron also causes fatigue. Skin might become discolored with a gray or brown tone. Abdominal pain might occur. Joint aches, low sex drive, mood swings, hair loss, and irregular heart rhythm might also be symptoms. Iron supplements can be misleading because toxicity doesn’t always match the milligrams. For example, a pill with 200 mg actually contains 65 mg of iron, not 200 mg. An excess of 20 mg in the body can cause toxicity. It is important to stay within the healthy range of 8-18 mg of iron per day.
Treatment
If a hemoglobin or hematocrit (red blood cell count) test determines you are iron deficient, a doctor might prescribe supplements or adjust your diet.
How much iron do you need??
1. Infants 0-6 months: 0.27 mg per day
2. 7-12 months: 11 mg per day
3. 1 – 3 years: 7 mg per day
4. 4-8 years: 10 mg per day
5. Males: 8 mg per day except during puberty years ages 14-18 they need 11 mg per day
6. Females: need 8 mg per day, ages 14-18 need 15 mg per day, and ages 19-50 need 18 mg per day
7. Pregnant women: need about 27 mg per day
Food sources
Clams actually contain the highest amount of iron found in food, having 23.8 mg per ounce. Cereals, beef, lentils, and spinach have about 3 mg per serving. Food rich in vitamin C help with absorption.
We need iron in our body. We need protein to thrive for our blood health. When any of the symptoms pertaining to iron deficiency might surface, be sure to contact your doctor. When we eat the proper nutrient, our body absorbs and uses what it needs. However, sometimes we need a little assistance with supplementation. Be iron strong and keep your blood oxygenated for your health.
BLOG 257 CITRUS
Eating citrus is a great way to meet the 5 to 9 recommended servings of fruit. Think of oranges, lemons, grapefruit, limes, tangerines and so on. There are many advantages to your health from this sweet treat. There are different types of citrus with different nutrients that provide these healthy benefits. Some of these benefits include assisting the prevention of cardiovascular disease, skin damage and cancer from the sun. Additionally they’re packed with vitamin C, vitamin A, calcium, potassium, folate, and fiber. We always hear about having citrus when a cold or the flu hits to boost immunity.
Citrus is great for your heart. This type of fruit contains flavonoids which helps lower the LDL “bad” cholesterol and triglyceride levels. Flavonoids give citrus its color and flavor. They help eliminate carcinogens form the body and kill cancer cells. Eating fruit versus drinking fruit juice provides 5 times more the flavonoid power because the membranes and white pith of the fruits contain this nutrient. Flavonoids reduce inflammation through their antioxidant power. Yes, fruit has sugar, but citrus is low on the glycemic index. This means it won’t spike your blood sugar. The glucose that fruit does contain is released slowly into the bloodstream. Energy is boosted without the crash later.
This type of fruit is popular for its Vitamin C contents. This type of vitamin helps produce collagen which is beneficial to the skin and tendons. The recommended daily intake of vitamin C for men is 90 milligrams and for women 75 milligrams per day. A small orange contains 53 milligrams of vitamin C while ½ grapefruit contains 34 milligrams. Vitamin C has been linked to lowering the risk for heart disease. Vitamin C has the ability to neutralize free radicals that try to damage healthy cells. In doing so, inflammation is avoided and the risk for chronic diseases is reduced. Vitamin C won’t prevent a cold, but it can reduce its duration and severity. Vitamin C will help reduce sickly symptoms.
Citrus is also loaded with fiber. This fruit contains about 60-70% soluble fiber which lowers cholesterol and keeps blood sugar levels stable. The other 30% or so is insoluble fiber which helps with digestion and constipation prevention. Even a small orange contains 2.4 grams of fiber out of the recommended 25 grams of fiber we should consume per day.
Other benefits include the fact that citrus is loaded in water which means they help with hydration. Oranges are 87% water while grapefruits are 88% water. Their water filled nature means they are low in calories too. Citrus is diet friendly. A 100 gram size orange contains just about 50 calories. Citrus also contains plenty of potassium which can help the body flush out sodium. Citrus is a great choice to add healthy flavor to many options. A healthy community and YOU tops a salad, eats citrus as a snack, with a sandwich, squeezed over fresh fish, or uses it as a dressing. There are many ways citrus can perk up, sweeten up, and add pizzazz to common dishes. Just remember, eat the whole fruit for best nutrient results. Your body and taste buds will thank you.
BLOG 256 FIBROMYALGIA
Chronic pain, tender to the touch on the body, fatigue, and sleep problems, are all symptoms of fibromyalgia. This syndrome affects the muscles and soft tissue of the body. The trouble with this condition is that there is no lab test for diagnosis, rather, the culmination of symptoms lead to the fibromyalgia conclusion for sufferers. This condition is frequently undetected and misdiagnosed for this reason. However, for people living in pain, they want a solution to their problem. More of the symptoms include headaches, depression, anxiety, memory loss called “fibro fog”, numbness and tingling in the extremities, irritable bowel syndrome, and feeling body aches all over. This is no way to live. The difference between fibromyalgia and other conditions such as tendonitis, bursitis, and arthritis, is that the pain is not located in one area…. it is chronic and all over the body. A lot of this pain can even be at the surface of the skin, simply triggered by touch.
Persons with fibro just feel exhausted all the time. Even with quality sleep, the body is still tired. This is disruptive to one’s lifestyle including lack of energy to attend work, exercise, and or even just going to the grocery store. These activities take too much energy. Imagine being too tired to even fold laundry. This is frustrating and mentally exhausting as a person is feeling pressured to be part of daily life, but physically too tired to do so. Waking up in the morning is when the body just feels stiff. What sleep a person with fibro does get, is easily disrupted. Brain activity continues as if the person were awake. This in turn, affects one’s mood. A person becomes worried they won’t be able to keep up with daily activities, and this reality leads to depression and anxiety. Relationships can become affected. Short term memory also starts to suffer. Paresthesia (tingling and numbing feeling in the hands and feet) can stop a person in their tracks. All of these factors seem like walls in the way of being able to do things.
A doctor can prescribe medication to help with the pain, and the key is remembering to consistently take these medications. There are also alternative methods such as acupuncture, message, and physical therapy. Exercise, especially walking, can help increase blood flow and decrease pain. Balance and resistance training exercises will also help the body. Keeping the mind active is also important. A person with fibro should pace themselves as they learn to adapt to their energy demands. Trying not to become overwhelmed or easily discouraged is important. Making sure to eat a nutrient filled diet is also critical, especially with vitamin D. Caffeine should be avoided because the sleep cycle of person with fibro is easily disturbed. Although caffeine might feel like an energy booster, drinking caffeine has been associated with increased fibro pain.
Communication is important with relationships and with employers. Lack of energy can be perceived as lack of effort, but when a person with fibro expresses their medical concerns with others, one can aim to find a balance to life’s demands. Fibromyalgia needs more medical research to help sufferers and alleviate such pain. Living a life through struggle is no way to live at all.