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Can Gout Increase Your Risk of Kidney Disease?

The AHA! Team — Wed, 16 Apr 2025 05:25:33 +0000

Sara Middleton via NaturalHealth365 – Did you know that 14% of people in the United States have chronic kidney disease? This health condition can be serious and incredibly life-changing, especially if a person requires dialysis for advanced kidney disease. And nobody wants to require dialysis – which is the use of a machine to filter your blood because your kidneys can no longer do the job. Keep in mind that dialysis is a time-consuming process that usually takes about 4 hours, 3 sessions per week! So, today, we’ll highlight ways to avoid a problem. Known risk factors for chronic kidney disease include diabetes, smoking, and high blood pressure. But now, research out of BMJ Open adds another risk factor to the list: gout. This finding aligns with a recent paper in Kidney International emphasizing that uric acid retention in advancing kidney disease contributes to gout and systemic inflammation, which are linked to higher cardiovascular risks. Millions of people currently require gout treatment. This new paper suggests that to relieve your gout symptoms and protect your kidney health, adopting a healthy diet for gout and kidney stones is more important than ever. Gout, a common inflammatory condition, is linked with an increased risk of poor kidney function Interestingly, the medical community has known for a long time that having kidney disease can increase your risk for gout. But it turns out that this relationship is bi-directional. A team of researchers from the United Kingdom analyzed the health data of nearly 69,000 adults with gout and over 500,000 adults without gout. After following these individuals for nearly 4 years on average, they discovered that having gout increased a person’s risk for chronic kidney disease by almost 30%. Gout is a type of inflammatory arthritis that affects at least 8.3 million Americans. The condition happens when a metabolic by-product called uric acid builds up in the blood. When this happens, crystals can form and lodge in joints throughout the body, especially the knees and big toes. The result? Painful, red, warm, and stiff joints. But high levels of uric acid aren’t just bad for joints. This study suggests that uric acid build-up caused by gout can harm your kidneys, too. By the way, there’s another condition that causes a build-up of compounds within the body: kidney stones. These are hard calcium masses in your kidneys that can cause severe pain. And while individual (tiny) kidney stones usually don’t cause serious damage, having them can increase your risk for kidney disease. Since it turns out that gout and kidney stones can increase your risk for chronic kidney disease, the natural next question is: How can I modify my lifestyle and diet to reduce my risk for gout, kidney stones, and kidney disease? And what does a diet for gout and kidney stones look like? Want to protect your renal function? Follow this diet for gout and kidney stones One of the greatest things about adopting a healthy diet and lifestyle is that it’s highly efficient – that is, a solid nutrition plan can protect you from many types of chronic diseases, including kidney disease. But if you’re specifically worried about gout and kidney stones, be sure to follow a sensible plan that includes: Eat plenty of locally grown, organic fruits and vegetables Drink clean, fresh (purified) water – on a daily basis Make your own homemade lemonade In addition to eating nutrient-rich foods, consider adding more lemon wedges to your filtered water (antioxidants + hydration) or taking a high-quality vitamin C supplement, which has been found to significantly reduce the risk of gout. Again, staying well hydrated is crucial for kidney health. So, be sure to drink clean, pure water – regularly. This will ensure that your urine color will not get too dark – which is a sign of dehydration. Lastly, knowing what to avoid is important, too. Talk to your doctor about cutting back on or eliminating foods like alcohol, factory raised (toxic) red meat, and shellfish, which have been shown to increase the risk of kidney stones and gout. And, of course, avoid as many other environmental toxins as you can. Purify the air you breathe at home; don’t buy toxic personal care or household cleaning products, and buy local (organic) foods – as much as possible. All of this will help to reduce the toxic burden placed on the kidneys – day to day. Sources for this article include: NIH.gov Kidney.org BMJ.com Medicalnewstoday.com NIH.gov To read the original article click here.

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Stop Disease-Causing Inflammation in One Hour!

The AHA! Team — Wed, 19 Feb 2025 06:21:18 +0000

Al Sears, MD, CNS – There is an invisible cause of disease-causing inflammation most people never think about… And it affects almost every patient I see at the Sears Institute for Anti-Aging. Let me tell you about one of them. By the time he came to see me, my patient was feeling extreme fatigue. He couldn’t focus at work. He had no appetite and was suffering from stomach upset. He described an overall sense of weakness and exhaustion. He’d already seen a doctor who sent him for standard blood work. But the results didn’t reveal anything out of the ordinary. His second doctor told him he had high blood pressure and prescribed one of Big Pharma’s beta blockers. But he didn’t feel any better… I told him that we were going to stop the medication and test for a suspicion I had. So I measured his heavy metals and found that his cadmium was 6 times the upper limit of normal. None of his previous physicians thought of testing for this. But I don’t blame them. It’s not something you typically learn in medical school.1 Another thing most traditionally trained doctors don’t know is that even so-called “acceptable” amounts of heavy metals trigger an inflammatory response. According to a 2022 study published in the European Journal of Inflammation, heavy metal toxins – including cadmium, lead, and mercury – have directly and indirectly been linked to an increased risk of: 2,3 Neurodegenerative diseases Heart disease Type 2 diabetes Autoimmune disorders Multiple sclerosis Kidney issues Osteoporosis Cancer And despite what the EPA tells us, there are no safe levels of heavy metal exposure. You see, exposure to heavy metals activates immune cells and stimulates the release of pro-inflammatory molecules, such as cytokines and chemokines. In turn, this leads to the development of oxidative stress. As blood levels of lead and other metals increase, this oxidative stress results in apoptosis – or cell death.4,5 My Patient Is Not an Isolated Case Unfortunately, heavy metal poisoning sneaks up on you over time, so symptoms are often overlooked or chalked up to other causes. I don’t know how my patient got so much cadmium (he isn’t a smoker), but it’s not hard to guess. Common sources are things you encounter every day… burning waste, cigarette smoke, car exhaust, coffee, some processed and refined foods like hydrogenated oils – even shellfish and tap water. My patient is not an isolated case. I’ve treated hundreds of patients for heavy metal toxicity. Chances are you have some level of exposure to heavy metals. You can have some level of toxicity from: Eating foods that contain metals – especially predatory fish, wheat cereals, certain root vegetables Inhaling it through the air Drinking water from tainted supply systems Taking medications or supplements containing high amounts of metallic elements Dental work that used “silver” amalgams Smoking But the biggest contamination comes from manufacturing. These poisons are used in producing things like pesticides, glass, wood preservatives, fertilizers, paint, batteries, plumbing, hobby paints, and ink. Personal care products are also a known source.6 Protect Yourself from Heavy Metal-Associated Inflammation with IV Chelation I recommended that my patient have chelation. At his next appointment, he told me, “I feel young again instead of tired and weak.” His blood pressure was also back to normal. At Sears Institute for Anti-Aging Medicine, I routinely test patients for lead exposure and other heavy metal toxicity. My patients are always shocked by the results. At my clinic, I’ve been helping patients use chelation for years to rid their bodies of heavy metals and other toxins. It’s a safe, easy, and fast solution, with a very low risk of side effects. IV chelation delivers calcium disodium EDTA directly into your bloodstream.7 In just about an hour, this “claw” binds to the heavy metals and toxins in your bloodstream and those that have accumulated in the fat in your tissues, like your liver, and pulls them out. EDTA is an effective procedure to remove toxic metals from human organs, tissue, and blood. Help to Detox Heavy Metals at Home While chelation therapy is the most effective way to purge heavy metals from your body, I understand not everyone can do it. There are ways to detox easily at home. Here’s what I’ve found works well: First, detox with dandelion. Greens from the plant stimulate the liver and act as a diuretic for excess water. Use 5 to 10 grams of dried leaves. Then flush toxins with chlorella. This edible alga binds to toxins and pulls them out of your body. Take 1 gram with breakfast, lunch, and dinner. You can increase the dose to up to 3 grams three times a day. Finally, add in milk thistle. This is still my go-to detoxifier. I have been able to document its capacity to heal damaged livers by measuring serum liver enzymes. Milk thistle is the plant Silybum marianum. I recommend 200 mg in capsule form twice a day. Look for dried extract with 80% silymarin. To Your Good Health, Al Sears, MD, CNS References: ACAM Integrative Medicine Blog. “IV Chelation therapy: finding a doctor who will test for and treat heavy metal toxicity.” 2017. https://www.acam.org/blogpost/1092863/268860/IV-Chelation-Therapy-Finding-a-Doctor-Who-Will-Test-for-and-Treat-Heavy-Metal-Toxicity. Accessed on September 15, 2024. Ferrero M. “Neuron protection by EDTA may explain the successful outcomes of toxic metal chelation therapy in neurodegenerative diseases.” Biomedicines. 2022 Oct; 10(10): 2476. Anka A, et al. “Potential mechanisms of some selected heavy metals in the induction of inflammation and autoimmunity.” Eur J Inflam. 2022:20. Hossein-Khannazer N, et al. “The effects of cadmium exposure in the induction of inflammation.” Immunopharmicol Immunotoxical. 2020; 42:1:1-8. Haidar Z, et al. “Disease-associated metabolic pathways affected by heavy metals and metalloid.” Toxicol Rep. 2023; 10: 554–570. US Food and Drug Administration. “FDA’s testing of cosmetics for arsenic, cadmium, chromium, cobalt, lead, mercury, and nickel content.” www.fda.gov. Accessed on September 29, 2024. Ferrero M. “Rationale for the successful management of EDTA chelation therapy in human burden by toxic metals.” Biomed Res Int. 2016; 2016:8274504 To read the original article click here.

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Seafood Problem: Surprising Dangers of Excessive Consumption

The AHA! Team — Fri, 17 May 2024 08:08:42 +0000

Patrick Tims via NaturalHealth365 – While seafood is well-known for its various health benefits, such as its rich omega-3 fatty acids and essential nutrients, there are risks associated with its consumption that may not be widely recognized. Recent research published in Exposure and Health reveals a significant concern: underestimating exposure to PFAS through seafood. PFAS, or per- and polyfluoroalkyl substances, are synthetic chemicals found in various consumer products – and apparently in your seafood. This discovery highlights the need for further investigation and awareness regarding the potential health risks associated with high-seafood diets. Researchers’ startling discovery of PFAS in seafood The study aimed to assess seafood consumption patterns among New Hampshire residents and the associated PFAS exposure. The researchers conducted a population-based survey involving 1,829 adults and children aged 2-11 in June 2021. The survey collected data on seafood consumption frequency, portion sizes, types, and sources. After determining the most commonly consumed seafood species, the researchers purchased these species from a seafood market in Portsmouth, NH. They then analyzed the purchased seafood for 26 different PFAS compounds to quantify their presence. The researchers calculated hazard quotients for PFAS compounds with available health guidance values to assess the potential health risk posed by seafood consumption. Key findings from the study include: Among adults, 95% reported consuming seafood within the last year, with shrimp, haddock, salmon, and canned tuna being the most frequently consumed types. Based on consumption frequencies and meal sizes, the researchers estimated daily seafood consumption rates for adults (median: 33.9 g/day) and children (median: 5.0 g/day), which were somewhat higher than national estimates for the Northeastern US. PFAS were detected in shrimp and lobster purchased from the local market, with median concentrations ranging from below the detection limit to 1.74 ng/g for shrimp and 3.30 ng/g for lobster. Hazard quotients suggested that high seafood consumers may be exposed to PFAS concentrations that potentially pose a health risk. Is your favorite seafood safe from PFAS contamination? The plight of shellfish living along the seafloor is tragic as they become the unwitting carriers of higher PFAS levels. These contaminants are then ingested by larger fish like salmon and tuna, endangering our favorite seafood choices. The presence of PFAS in our seafood not only raises alarm about its safety but also serves as a stark reminder of the broader issue of environmental contamination. It’s a call to action for stronger regulations to shield our food supply from harmful chemicals, urging us to advocate for sustainable fishing practices and rigorous monitoring of seafood safety standards to safeguard public health. Protect your health by minimizing PFAS exposure In the battle to minimize exposure to PFAS, it’s crucial to recognize that while it may be impossible to completely eliminate these chemicals from seafood and consumer products, there’s hope for change. Public health guidelines need to be revamped to reduce PFAS exposure, especially in coastal areas like New England, where industries have contaminated countless fish with these “forever chemicals.” While avoiding seafood altogether is an option, it would leave a significant gap in essential lean protein and omega-3 fatty acids, which are crucial for human health. As a consumer, you can take steps to minimize PFAS exposure. For instance, avoid freshwater fish, especially those caught in or near urban areas where PFAS are prevalent. Additionally, opt for alternatives to nonstick cookware, as they often contain PFAS. Transitioning to ceramic pots and pans can significantly reduce PFAS exposure while still allowing for efficient cooking. While it may not be practical to create your own backyard pond stocked with untainted fish, you have the power to make informed choices that protect your health and the environment. Sources for this article include: Link.springer.com Medicalxpress.com To read the original article click here.

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Natural Eczema Treatment: 13 Home Remedies (Plus Symptoms & Causes)

AHA Publisher — Thu, 08 Dec 2022 08:00:05 +0000

Kathleen McCoy, BS via Dr. Axe – Is your skin red, dry, scaly and extremely itchy? These are common eczema symptoms, a skin condition believed to affect more than 31 million Americans, leaving many to search for the best eczema treatment options. What is eczema? It actually isn’t a single condition — it’s a group of skin conditions that includes: atopic dermatitis contact dermatitis dyshidrotic eczema hand eczema neurodermatitis nummular eczema stasis dermatitis Finding a soothing, natural eczema treatment can be life-changing for those suffering from this frustrating condition. Read on to learn about the symptoms, causes and natural eczema treatment options. Causes and Symptoms Eczema typically first appears in very young children. Of further concern is that eczema in children is becoming more and more common. Diseases it can resemble include psoriasis, rosacea and dermatitis, but it’s a different condition. A study conducted by the Department of Pediatrics at Cincinnati Children’s Hospital Medical Center found that 39 percent of Caucasian children develop eczema by 3 years old. Interestingly, this same study found children who have dogs in the home are significantly less likely to develop it at any age. Although initial outbreaks most often occur in infants and young children, onset can occur at any time. While the majority of the skin conditions that fall under the eczema heading are chronic, it is important to note that contact dermatitis and hand eczema may be acute in nature, occurring due to an exposure to allergens or chemicals. For many people, the severity of flare-ups lessens with maturity, and some may even outgrow it altogether. However, it can come and go throughout life. Learning how to treat eczema and identifying triggers that cause flares are the best courses of action. While there is no definitive answer as to the cause of eczema — and there is no identified cure — there are effective natural treatments, home remedies and essential oils for eczema that may help prevent future flares and ease discomfort during an outbreak. There is a wide range of causes and risk factors associated with this condition, and eczema symptoms can manifest in widely different ways between those affected. While a singular cause of eczema has not been established, there are certain common causes leading to the onset and flares. In addition, a wide range of risk factors has been identified. Risk Factors A genetic predisposition or family history of eczema, hay fever or asthma Young age Being a health care worker Children who attend daycare ADHD Living in a dry climate Nutritional deficiency Adolescent obesity, for later onset of eczema cases Low vitamin D levels during pregnancy, which may increase the risk of developing eczema in the first year of life Causes So far, the medical community has yet to determine a definitive cause of eczema. For some, it may occur due to a nutritional deficiency, while for others it may first arise due to an allergen or other irritant. Here are the widely accepted causes of eczema: Dry skin and sensitive skin that cracks Immune system dysfunction Environmental conditions Gene variation that affects skin Allergies to foods, beauty products, laundry detergents or other chemical allergy Chronic stress Temperature changes Symptoms of Eczema While many experience a lessening of symptoms and fewer flare-ups as they age, some continue to experience eczema symptoms throughout adulthood, such as atopic eczema rashes. Symptoms can range from mild to severe and change from one outbreak to another. Common symptoms include: The appearance of small, raised bumps that may ooze liquid and develop a crust Thick, dry, scaly skin that cracks Red, brown or grayish patches of skin on hands, feet, ankles, wrists, neck, upper chest, eyelids, in skin folds, and on the face and scalp of infants Sensitive skin that is swollen and raw from scratching A recurring rash that causes intense itching, often disrupting sleep patterns Rashes due to atopic eczema Eczema Treatment While there is no cure for eczema, there are a variety of non-invasive eczema treatment options that can provide relief during a flare-up and some that may prevent its onset. These can include corticosteroids, but the following home eczema treatment options may be best. 1. Light Therapy/Phototherapy According to the National Eczema Association, phototherapy helps calm inflammation, reduces itching, increases vitamin D production and helps fight bacteria on the skin. Adding 10–15 minutes a day of sun exposure, particularly during an eczema flare, can provide relief and potentially speed healing. 2. Vitamin D In addition to increasing sun exposure, supplementing with vitamin D foods like cod liver oil, sardines, salmon, eggs and raw milk may help prevent eczema in children and adolescents. If your sun exposure is low, consider boosting your intake with a high-quality supplement. Preliminary research shows that low vitamin D levels during pregnancy and childhood may increase the risk for developing eczema. 3. Moisturize Because dry skin is both a cause and symptom, it is imperative to moisturize affected areas at least twice a day. Coconut oil is the perfect moisturizer for eczema sufferers. This eczema treatment is antibacterial and antifungal, with antimicrobial properties that provide soothing relief, and it may speed healing. 4. Treat the Mind and Body According to Harvard Medical School, some skin conditions, including eczema, have a psychological component. This is a dynamic referred to as psychodermatology. Researchers have found that hypnosis, mindfulness meditation, progressive muscle relaxation, focused breathing, cognitive behavior therapy and talk therapy may provide not only relief during a flare-up, but expedite healing and prevent future flares. 5. Dead Sea Salt Baths The Dead Sea is known for its healing powers, and researchers have found that taking a bath with salt from Dead Sea water improves skin hydration and skin barrier function, reduces inflammation, and relieves redness and roughness. As eczema flares can worsen when exposed to high and low temperatures, bath water should be just warm enough to prevent a chill. Do not rub the skin dry. Pat gently with a soft towel. 6. Cool, Wet Compresses Applying a cool, wet compress lessens the itching for some individuals with eczema. For young children, dampening snug night clothes may provide overnight relief from itching — however, if the condition has evolved to oozing blisters, a wet compress may increase the risk of infection and shouldn’t be used. 7. Apply Itch Cream The intense itching is often the most miserable part of an eczema flare. Try using a natural homemade eczema cream that incorporates shea butter, coconut oil, raw honey and essential oils to provide much-needed relief. 8. Licorice Extract Used topically, licorice root extract shows promise for reducing itching in limited eczema trials. Add a few drops to coconut oil or homemade itch creams for best results. 9. Omega-3 Fatty Acids Researchers from Norwegian University of Science and Technology found that when fish is introduced into the diet of young children by the age of 9 months and is eaten weekly, the risk for developing eczema reduces dramatically. (9) Including foods rich in omega-3s to prevent eczema should be considered. During a flare, these foods are a great eczema treatment that boost immune system function and speed healing. 10. Probiotics Probiotics may help prevent eczema in infants and decrease the severity of flares, research shows. In fact, mothers who take probiotics during pregnancy and while breastfeeding may prevent eczema from developing in their children. During an outbreak and to prevent future flares, taking a high-quality probiotic supplement of 24–100 billion organisms daily should be considered. 11. Lavender Essential Oil In addition to the intense itching, eczema commonly causes anxiety, depression, frustration and poor sleep. Lavender essential oil is an eczema treatment proven to help reduce these common symptoms, and it can help treat dry skin. Add 10 drops to one tablespoon of coconut oil or almond oil, and gently rub into the skin. The aroma can help facilitate sleep, when itching is often at its worst. 12. Vitamin E Taking 400 IU of vitamin E daily can help speed healing by reducing inflammation. In addition, topical application of vitamin E may help relieve the itch and prevent scarring. 13. Witch Hazel If during a flare the rash starts to ooze, applying witch hazel can help promote healing due to its anti-inflammatory and antioxidant properties. Research has found that a cream containing witch hazel and phosphatidylcholine can be as effective as hydrocortisone in a double-blind trial. During an outbreak, gently dab this eczema treatment directly onto the rash with a cotton pad. Be sure to use an alcohol-free witch hazel, as you don’t want to cause more dryness. Related: A Serious Case of ‘Maskne’: How to Prevent & Treat Face Acne Due to Wearing a Mask Eczema and Food Diet can play a role in skin conditions. The following foods to eat can play a role in eczema prevention, relief and treatment, while there are foods to avoid that can make symptoms worse. Foods to Eat: Essential fatty acids — Wild-caught fish and flaxseed oil can help reduce eczema symptoms. Pumpkin or chia seeds — These seeds provide zinc, which is essential for wound healing and metabolizing fatty acids. Probiotic-rich foods — Consume goat’s milk kefir and amasai. These are the highest probiotic foods and can support gut and immune health. High-fiber foods — Constipation can lead your body to look for other ways to expel toxins, and the skin can become one of the avenues in which toxins are expelled. Aim for at least 30 grams of fiber per day from vegetables, fruits, nuts, seeds, coconut and sprouted grains/legumes. Vitamin A-rich foods — Increase your intake of orange and yellow vegetables, which are high in vitamin A, necessary for skin health. Foods to Avoid: Additives — Eliminate additives and processed foods, which can make eczema worse. Foods allergens — Avoid any potential allergens. Some common allergen foods include gluten, dairy, shellfish or peanuts. Margarine and other non-essential fats — These fats can interfere with the absorption of essential fats critical for healing. Sugar — Increases inflammation and reduces immune function. Fried foods — Can increase inflammation. Precautions Eczema is a skin condition that can result is severe discomfort, disruption of sleep, anxiety and depression, and skin infections. In fact, according to the Mayo Clinic, the majority of people who have eczema also have Staphylococcus aureus bacteria on their skin. When the rash seeps, or excessive itching breaks the skin, severe infections from bacteria and viruses can occur. If an infection does occur, following natural impetigo treatments can help to prevent spreading the infection to others and speed healing. Eczema may make people more prone to heart disease and stroke, research highlighted by Harvard Medical School found. The study found that people with eczema smoke and drink more and are less likely to exercise than those without eczema. All three of these are considered risk factors for heart disease and other chronic conditions. Anxiety, depression and poor sleep quality are real concerns for children and adults alike during a flare. Using essential oils for eczema by diffusing or adding to lotions or creams may help relieve the emotional toll this condition has on those it affects. Children are particularly prone to ridicule at school during an outbreak, especially with eczema on the face. It is not uncommon for children with eczema to withdraw from their social circles and become isolated. Be sure to provide plenty of understanding and support. If you’re struggling with eczema or another skin condition, you can visit a dermatologist for further help. Conclusion There are seven skin conditions that fall under the eczema heading, including contact dermatitis, dyshidrotic eczema, hand eczema, neurodermatitis, nummular eczema, eczema stasis dermatitis and the most common offender, atopic dermatitis. Eczema can appear anywhere, but in children it typically develops first on the cheeks, chin and scalp. In adolescents and adults, eczema patches appear in areas that bend, like elbows, knees, ankles, wrists and the neck. Understanding what triggers it and how to get rid of eczema flares requires careful tracking of allergens and all flares as they occur. To prevent future flares, avoid common triggers...

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Detox Your Liver: A 6-Step Liver Cleanse

AHA Publisher — Mon, 28 Nov 2022 08:00:41 +0000

Dr. Josh Axe, DC, DNM, CN – Every person’s health and well-being depends on how well her body removes and purges toxins. With exposure to environmental toxins, toxic body care products and processed foods, most people are in desperate need of a serious detox! A liver cleanse is a great way to do this. One of the main ways that the body rids itself of toxins is through the liver. In fact, the liver is one of the hardest working organs in the body. It works tirelessly to detoxify our blood, produce the bile needed to digest fat, break down hormones, and store essential vitamins, minerals and iron. When liver function is not optimal, we cannot digest our food properly, especially fats. That’s why it’s so important to avoid fatty liver and follow a liver cleanse diet to remove toxins from the body. What Does the Liver Do? Some of the essential functions of the liver include: Processing nutrients absorbed by the intestines so they are more efficiently absorbed Regulating blood composition to balance protein, fat and sugar Destroying old red blood cells Producing essential chemicals to help blood clot properly Breaking down and metabolizing alcohol and medications Producing essential proteins and cholesterol Removing toxins from the bloodstream, including bilirubin, ammonia and others Storing of minerals, iron and vitamin A Scientists know that for the liver to take care of the body, it must be able to perform optimally. When many people think of liver disease, they often think of alcohol-induced cirrhosis. Cirrhosis is a serious health condition, but contrary to popular thought, alcoholism is not the only cause. In fact, there are a number of nonalcoholic factors that can lead to cirrhosis of the liver and liver damage, including Eating uncooked shellfish Some medications (including acetaminophen) Chronic malnutrition Eating poisonous wild mushrooms and exposure to chemicals Chronic hepatitis B Risk Factors for Liver Health Today, we are faced with so many environmental toxins occurring in our homes, places of work and in our food supply. It is essential for our general health and well-being to maintain good liver health. Below are some of the risk factors associated with impaired liver function. Low potassium levels Heavy alcohol abuse Intravenous drug use Blood transfusions prior to 1992 Exposure to certain industrial chemicals and environmental toxins Unprotected sex Obesity and a diet high in saturated fats, and processed foods Tattoos or body piercings High levels of triglycerides in the blood Prescription medications including acetaminophen Viral infections Autoimmune diseases Signs of an Unhealthy Liver If you have recently noticed any of the symptoms listed below, you could be suffering from impaired liver function. It is particularly important to consider these researched symptoms if you identify with one or more of the risk factors mentioned above. Bloating and gas Acid reflux and heartburn Constipation Skin and/or eyes that are yellowish (a symptom of jaundice) Inability to lose weight High blood pressure Moodiness, anxiety or depression Dark urine Rosacea Chronic fatigue Excessive sweating Bruise easily Poor appetite Fortunately, you can help improve your liver’s functioning. Through a thorough liver cleanse, you can start to feel better in a matter of a couple of weeks. Liver Cleanse Diet Follow this natural liver cleanse diet to help boost your health and vitality: 1. Remove Toxic Foods from Your Diet If you are eating a diet high in processed foods, you are putting the health of your liver at risk as these foods basically work against liver health. Hydrogenated oils, refined sugar, convenience foods and lunch meats are notoriously toxic to your system. Hydrogenated oils, also known as “trans fats,” have higher levels of saturated fat. The chemical structure of the oil itself has been altered to increase shelf life. Consumption of trans fats dramatically increases the risk for heart disease by 25 percent or more. In addition, it is believed that trans fats cause problems with our immune system and can lead to inflammation throughout the body. Added nitrates and nitrites, commonly found in convenience foods, fast foods and lunch meats, have been linked to serious health conditions. These chemicals are used to preserve foods to make them last longer, inhibit bacteria growth and preserve color. Replace these foods immediately with liver friendly healthy choices. Healthy foods taste great, and, with a bit of creativity, you can create healthful meals for your family that will support liver health. Roast your own organic chicken breast and turkey breast to replace deli meats for quick lunches and after school snacks. Replace chips and other processed snacks with fresh fruit, carrot sticks, nuts and homemade granola bars. In addition to eating a healthy diet, it’s important to be sure your digestive enzymes are functioning properly. Problems with liver enzymes can also contribute to liver disease and may be related to other digestive illnesses such as Crohn’s disease. 2. Drink Raw Vegetable Juice It can be nearly impossible to eat all of the raw vegetables you need to make your liver cleanse effective. However, by juicing a variety of raw vegetables, you can easily get the 4–5 servings of fresh, organic vegetables you need. Even vegetables that aren’t your favorites can be disguised and enjoyed in a fresh vegetable juice! With impaired liver function, juicing vegetables has the added benefit of making the vegetables easier to digest and more readily available for absorption. Vegetables ideal for liver cleanses include cabbage, cauliflower and Brussels sprouts. While that combination may not sound very enjoyable, you can add other vegetables that you enjoy to the mix including carrots, cucumber, beets and greens. All of these vegetables help to reduce acid levels in the body, helping to create a more friendly pH balance. Experiment with your favorite flavor combinations; you can add fresh herbs including parsley, mint and others to make the juices more enjoyable. To improve liver health, try my Orange Carrot Ginger Juice. Research suggests that fresh, organic carrots are essential to any liver cleanse. In the liver, the beta carotene is converted into vitamin A to help flush out the toxins in the body while reducing fat in the liver. The high fiber content helps support a healthy digestive tract, hastening the elimination of toxins in your body. The ginger root helps to soothe the digestive tract, reduce intestinal gas, and has strong anti-inflammatory compounds. The fresh oranges in this recipe not only add tangy sweetness, but also add significant vitamin C, additional vitamin A and vitamin B6. 3. Load Up on Potassium-Rich Foods Are you getting the recommended 4,700 milligrams per day of potassium? Chances are, you aren’t. Potassium-rich foods help to lower systolic blood pressure, lower cholesterol and support a healthy cardiovascular system, in addition to helping cleanse your liver. If you have been tempted to take potassium supplements, instead add these healthful foods to your diet. Sweet Potatoes Surprisingly, it is not the banana that is the richest in potassium. It is the sweet potato. A single medium sweet potato contains nearly 700 milligrams of potassium, not to mention the high fiber and beta carotene content. A sweet potato only has 131 calories, yet is rich with vitamins B6, C, D, magnesium and iron. While naturally sweet, the sugars actually are slowly released into the bloodstream through the liver, without causing a spike in blood sugar. Tomato Sauces Potassium, and the other beneficial nutrients in tomatoes, is significantly concentrated as a sauce, puree or as a paste. As an example, 1 cup of tomato puree contains 1,065 milligrams of potassium, but 1 cup of fresh tomatoes contains only 400 milligrams. When selecting tomato sauce, paste or puree, be sure to choose those made only from organic tomatoes. To make your own concentrated tomato sauce, slice organic tomatoes in half and roast face down in the oven for 30 minutes at 425 degrees F, until the skin has shriveled. Remove from the oven, and let cool. Slide the skins off and gently crush in your food processor or blender. Strain to remove seeds, if you desire. Pour into a Dutch oven, and let simmer until thick, 1 to 2 hours. Beet Greens and Spinach Rich in antioxidants, beet greens contain over 1,300 milligrams of potassium per cup. Add beets and beet greens to your fresh vegetable juice recipe; finely chop and add raw to salads; or sauté lightly, like other greens. Beets also naturally cleanse the gallbladder and improve bile flow. Fresh organic spinach is easily added to your diet, and it’s a good source of potassium, containing 840 milligrams per serving. Beans White beans, kidney beans and lima beans are all rich in potassium, protein and fiber. Swap out garbanzo beans for one of these potassium-rich beans in your favorite hummus recipe. Enjoy it with carrot sticks and celery sticks. Blackstrap Molasses Just 2 teaspoons of this rich all-natural syrup contains 10 percent of the daily-recommended amount of potassium. In addition to potassium, blackstrap molasses is rich with iron, calcium, manganese and copper. Incorporate blackstrap molasses into your diet by replacing other natural sweeteners with it. You can use it to create barbecue sauces and to top oatmeal or quinoa porridge in the mornings. Two teaspoons added to coffee intensifies the richness of the coffee, while lowering the acidic taste. Bananas And finally, add a banana to your favorite smoothie. While in comparison to the other high potassium foods on this list, the banana’s 470 milligrams of potassium are only part of the story. Bananas assist in digestion, and help to release toxins and heavy metals from the body — all of which are essential during a liver cleanse. Please note: If you have high levels of potassium in your kidneys, foods rich in potassium should be consumed moderately. 4. Coffee Enemas Coffee enemas help with constipation, reduce fatigue, and aid in liver detoxification. An enema targets the lower portion of your large intestine and can be done at home, unlike colonics, which include the entire bowel and are performed outside the home by a professional. During the enema, organic coffee is retained in your bowel, allowing the fluid to enter the liver through the intestinal wall. This has a stimulating effect that increases bile flow, helping to jump-start both your gallbladder and your liver. This sparks the production of the chemical glutathione, a strong cleansing compound that helps to release the buildup of toxins in your system. Flushing the toxins out during liver cleanses is critical so they don’t build up and are moved quickly out of your system. Combine 2 tablespoons of organic ground coffee with 3 cups of filtered or distilled water in a pot and bring to a boil. Simmer gently for 15 minutes and allow to cool. Strain the mixture through cheesecloth and use in your enema kit. Try to retain the mixture for 10–15 minutes and then release. If you’ve experienced complications from using enemas in the past, it’s best to talk to a doctor before trying to perform a coffee enema on your own. The first time you try a coffee enema, it’s a good idea to do so under supervision or with guidance of a medical professional, although some people feel comfortable jumping right into the process. Coffee enemas aren’t usually recommended for pregnant women or children since they can be sensitive to the effects of caffeine. 5. Take Liver Support Supplements Milk Thistle Milk thistle is considered the “king” of detoxifying herbs, making it ideal for a liver cleanse. Milk thistle helps to eliminate the buildup of heavy metals, prescription medications, environmental pollutants and alcohol in the liver. In addition, it helps to reduce the negative effects on the liver after chemotherapy and radiation. Research indicates that the active ingredient silymarin helps to strengthen the cell walls in the liver, while supporting healthy regeneration. Milk thistle can be taken as a supplement or as a liver cleansing detox tea. Dandelion Root Most homeowners hate the dandelion, as it populates yards every spring. But, this flower, and its root, is actually packed with vitamins and minerals....

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Krill Oil Is Superior Against the Inflammation in Your Body

AHA Publisher — Fri, 16 Sep 2022 07:11:46 +0000

Dr. Don Colbert – You’ve heard of the many amazing health benefits of omega-3s. You’ve heard how it fights against inflammation and supports overall health. But, what if there was an omega-3 source that went far beyond all the others? What if it were better absorbed, more potent, and better protected through digestion? Keto Zone Living Krill Oil boasts all of these attributes. Want to learn more? Of course you do. Here’s why krill oil is the superior omega-3 source, why it’s vital to use it to reduce your omega-6 to omega-3 ratio, and how its fats and antioxidants work against inflammation to support great health through the body. Why Krill Oil? Krill is a superior source of omega-3 fats. Why? Like other omega-3 sources, supplementing with krill oil will raise your blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. But here’s the key: what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3). Krill Oil, Omega-6, and Omega-3 Fats Krill oil is a great option in improving your omega-6 to omega-3 dietary ratio. Experts believe that a diet with a ratio of 2:1 omega-6s to omega-3s has historically been the healthiest. That is, you must consume 1 gram of omega-3 fats for every 2 grams of omega-6 consumed. Unfortunately, many modern chronic health conditions result from inflammation, and inflammation is associated with a high omega-6 to omega-3 ratio. Realistically, a 2:1 ratio is all but impossible in modern times, and a ratio of 4:1 to 8:1 is a good goal (4). For context, most Americans’ ratio is between 12:1 to 25:1! To improve your ratio, it’s imperative to both reduce the amount of omega-6s consumed AND increase omega-3s. This typically means eating fatty fish, like salmon, halibut, or tuna each week (5) and taking a strong omega-3 supplement with DHA and EPAs. Then, you must vastly reduce processed foods and oils with concentrated omega-6 fats, like soybean oil. 5 Specific Ways Krill Oil Fights Inflammation and Improves Your Ratio Since krill oil is effective in improving blood levels of healthy fats, it stands to reason that it is effective against inflammation throughout the body. Here is a sample of studies showing its effects: Triglycerides and Heart Inflammation: If you want to support your heart health and inflammatory factors, krill oil can help. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (6). Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (7). Obesity Related Inflammation: Obesity negatively affects tissues and organs throughout the body. Inflammation is often elevated. Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation associated with obesity (8). Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (9). Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (10). Bottom Line It’s vital to health to reduce inflammatory markers, and one of the best ways to do so is to add krill oil as a daily supplement. Not only is it superiorly absorbed and used in the body, it supports whole body health by reducing inflammatory markers in the digestive system, brain, joints, liver and heart. Start your krill oil regimen today! To read the original article click here.

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How to Get Rid of Cellulite — 6 Natural Treatments

AHA Publisher — Wed, 08 Jun 2022 07:00:20 +0000

Dr. Josh Axe, DC, DNM, CN – Cellulite removal treatments are growing in popularity as more and more people struggle to maintain a healthy weight and look for ways on how to get rid of cellulite. According to the American Society of Plastic Surgeons (ASPS), in 2019 over 2.6 million cosmetic surgery procedures were carried out in the U.S. alone — including over 265,000 liposuction procedures, many of which were performed to remove cellulite. Although they might sound like the perfect quick fixes, liposuction and laser cellulite treatments are not simple means of going from a size 16 to size 6 overnight. The ASPS itself even states, “Liposuction is not an effective treatment for cellulite — the dimpled skin that typically appears on the thighs, hips, and buttocks — or loose saggy skin.” How can you get rid of cellulite? Nothing can substitute for eating an anti-inflammatory diet and getting enough exercise. Just as with other signs of aging, if you want to reduce cellulite, first and foremost focus on maintaining a healthy weight throughout your adult life. Then, certain topical treatments may help dimply skin become less noticeable and improve skin’s overall appearance. What Is Cellulite? Cellulite is the appearance of lumpy or dimpled “cottage cheese skin,” which predominantly develops on the legs (especially the thighs), butt, stomach and the back of the arms. Some also refer to it as “orange peel skin” because it looks like the tiny bumps that form on the outside of citrus fruits. Basically, cellulite forms when globules of fat develop under the skin and push up against the connective tissue, forming an uneven, “mottled” look to the skin. There are three types cellulite with different severities, ranging from mild to severe. Some of the factors that contribute to this condition are a lack of exercise (a sedentary lifestyle), hormone changes and — you guessed it — a poor-quality diet. It’s possible to develop cellulite at any age, but it tends to get worse as someone gets older due to increased fatty deposits (and often a higher body weight). This condition is more common in women than men, with about 90% of women having some measure of cellulite, particularly as they age and the skin loses its elasticity. However, even teenagers dealing with weight and hormonal changes can deal with this skin concern. Cellulite is not serious or harmful, and therefore many choose to just simply leave it alone. Meanwhile, others become very bothered by unsightly cellulite, especially following life circumstances such as weight gain/loss or pregnancy — or in the summer when it’s common to reveal more skin. Causes What is the main cause of cellulite? Several primary factors contribute to the developmentof cellulite, including: Weak collagen structure of the skin, which leads to skin thinning and loss of elasticity Genetic factors Poor diet Fluid retention Dehydration Lack of circulation (blood flow) Being overweight Hormonal changes, including in estrogen and cortisol Lack of physical activity Some other factors that can cause skin changes, such as cellulite, sagginess, wrinkles and formation of dark spots, include: hormonal imbalances high amounts of stress existing medical conditions, like autoimmune disease or diabetes allergies smoking too much sun exposure other causes of toxicity While the connection between dealing with stress and developing cellulite may seem far-fetched, science has shown that all of the factors above increase inflammation and contribute to signs of aging. For example, according to a research study published in the Journal of European Academy of Dermatology and Venereology, cellulite can be caused by increased levels of catecholamines due to high stress and raised cortisol levels. Things like stress and a poor diet also cause your body to slow down production of collagen, which is crucial to keep skin looking young. In fact, it’s now believed that collagen (a type of structural protein that forms skin’s layers) plays a big role in regulating cellulite. Dysfunction of collagen-rich fibers called fibrous septae seem to form cellulite dimples, so these are now the target of most professional cellulite treatments. How to Get Rid of Cellulite Can you get rid of cellulite once you have it? Unfortunately, it seems that the answer is not completely. As one 2019 review explains, “Despite multiple therapeutic approaches that attempt to treat cellulite, no procedures have been proven successful long term.” Considering all the lifestyle factors that affect the appearance and health of your skin, it’s understandable why intensive cellulite treatments — including noninvasive devices, such as massage or radio/acoustic frequency, laser and light-based treatments, liposuction, topical creams, injections, and carboxy therapy — are popular options. Unfortunately, these are not long-term solutions for keeping skin looking healthy. In order for some of these cellulite treatments to work — such as submission, vibrational therapy, wave therapy or lasers — ongoing treatments might be needed for many months on end or else results can diminish within six months to one year. How should you tackle cellulite then? As one study published in the International Journal of Cosmetic Science puts it, “Reducing adipogenesis (fat storage) and increasing thermogenesis (burning fat through body heat) appear to be primary routes, while also improving the microcirculation and collagen synthesis.” Here are the top six all-natural ways to help reduce the appearance of cellulite: 1. Eat a Healthy Diet Can cellulite on your legs go away? Losing weight and then maintaining a healthy body fat percentage may help reduce the appearance of cellulite on your legs or elsewhere. Some of the top foods for decreasing or preventing cellulite are: Flaxseeds — Flax is great for skin health and general health as it modulates estrogen levels and may also increase collagen production. You can sprinkle flaxseed on your breakfast, in your smoothies or simply eat the seeds by themselves. Hydrating foods — Because dehydration can lead to bloating and dry skin, try to eat more naturally hydrating foods. These include fresh veggies and fruit, especially melon, berries, cucumber, celery, citrus fruits and fresh herbs. Making Cellulite Slim Down Juice at home is a great way to consume a bunch of these at once. High-fiber foods — These include vegetables, nuts, seeds and berries. Fiber helps cleanse the colon, curb hunger, support your metabolism and balance hormones. High-fiber foods containing lots of antioxidants, such as leafy greens or berries, are also beneficial because of their ability to decrease free radical damage (which ages skin). Clean protein sources — High-quality protein foods, like grass-fed beef, free-range poultry, pastured eggs, wild-caught fish and organic protein powder, can support a healthy metabolism and aid in cellulite reduction. Ideally, aim to consume at least three to four ounces with every meal. Potassium-rich foods — Flushing excess fluids and waste out of cells can help reduce cellulite. Green leafy vegetables, avocados, bananas, coconut water and cultured dairy are all high in potassium. Healthy fats — Coconut and wild-caught fish contain fatty acids that promote healthy tissue. Consume one tablespoon daily of extra virgin coconut oil and one serving of wild-caught fish (or 1,000 milligrams of fish oil) daily for the best results. Kelp — Kelp contains a compound called “fucoxanthin,” which is found in chlorophyll-bearing green plants and supports metabolic and skin health. Try sprinkling a small amount onto your savory meals. Water — Wondering if drinking lots of water is really that important for reducing cellulite? Yes! Water keeps skin hydrated and helps flush out toxic compounds. Aim to drink eight to 10 glasses of fresh water daily. Well-hydrated skin looks more even, with less of a lumpy, dry or aged look. Try to avoid or reduce these foods, which may cause or worsen cellulite: Sugar and salt — If you think your diet has no effect on cellulite, think again! Here’s why: Sugar causes fluid retention, inflammation and storage of body fat — all of which can increase the appearance of cellulite. Read labels, and aim to reduce or remove added sugar. Limit your sodium intake as well, because salt is one of the main causes of water retention. Stick to a healing diet for best results, which is low in both sugar and salt. Refined flour and refined grain products — These break down quickly into sugar and are high in calories. Food allergens — Foods like gluten, A1 casein found in most dairy, shellfish and peanuts can cause allergies or inflammation in some. These have negative effects on skin health, like potentially decreasing circulation and interfering with normal nutrient absorption. Trans and hydrogenated fats — These are generally unhealthy and found in processed foods. 2. Consume More Collagen Connective tissue – including the layers of the skin – is composed of collagen. When the skin is strong, cellulite appearance is diminished. Collagen is the most abundant protein in the human body and needed for skin’s elasticity, youthful texture and strength. One of the best ways to get more collagen is from consuming bone broth, which also has amino acids like glutamine. Bone broth contains the amino acids called proline and glycine that make up collagen, along with important trace minerals and even antioxidant compounds. The collagen in bone broth can strengthen skin tissue and help reverse the underlying the causes of cellulite. A 2015 study published in the Journal of Medicinal Food found that patients taking 2.5 grams of bioactive collagen peptides (BCP) experienced “significant decrease in the degree of cellulite and a reduced skin waviness on thighs … regular ingestion of BCP over a period of 6 months led to a clear improvement of the skin appearance in women suffering from moderate cellulite.” As expected, the results were most impressive in women who were overweight. 3. Take Anti-Cellulite Supplements Certain supplements and nutrients can help keep your skin in tip-top shape: Bromelain and proteolytic enzymes — These systemic enzymes have been used with great success to fight inflammation and dissolve gatherings of cellular tissue. According to findings published in Biotech Research Journal, “studies demonstrate that bromelain exhibits various fibrinolytic, antiedematous, antithrombotic, and anti-inflammatory activities.” Uterine fibroids, ovarian cysts, gallstones and cellulite may all be broken down more easily and eliminated with help from enzymes. Enzymes such as bromelain, serrapeptase and nattokwinase all have the ability to dissolve fibrinogen (the tissue that holds these unwanted formations together). Kola — This extract has been the subject of many cellulite studies and has shown some positive results. This is a caffeine-free herb that has relaxing properties and can be taken before bedtime. It works by helping improve the elasticity of the skin, while also making it thicker. Green coffee extract (which contains caffeine), African mango and fucoxanthin are additional supplements that offer similar benefits as those above. Caffeine has been shown to stimulate circulation and potentially help with fat-burning, so sources of caffeine are found in many cellulite supplements. 4. Exercise Regularly Can exercises get rid of cellulite? Although long-distance cardio can be of value in boosting your metabolism and helping prevent obesity, doing interval training (also known as burst training) will likely be much more effective. That’s because intervals are more effective at adding muscle to your frame and helping tone you all over. In 2011, a report published in the Journal of Obesity stated, “Emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types.” Here are some quick facts and tips to keep in mind so you get the most benefits from your workouts: Look for a program that ideally combines burst cardio and resistance training. Aim for workouts that last between about 20 to 40 minutes a day. Interval or burst training is known to increase metabolism and burn calories long after (24–48 hours) your workout is over (known as the afterburn effect). Interval training incorporates short, intense exercises, such as sprinting, and then returns you to a cool-down period briefly. (This concept is also called high-intensity interval training, or HIIT.) If you’re targeting cellulite on your thighs and butt, try to incorporate moves like squats, lunges, donkey kicks and step backs. Two more effective strategies are weight training and isometric training – such as Barre, BarreAmped and Pilates. BarreAmped...

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Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

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Eating More Plant Foods May Lower Heart Disease Risk in Young Adults, Older Women

AHA Publisher — Thu, 05 Aug 2021 07:12:34 +0000

American Heart Association (AHA) via Newswise – Eating more nutritious, plant-based foods is heart-healthy at any age, according to two research studies published today in the Journal of the American Heart Association, an open access journal of the American Heart Association. In two separate studies analyzing different measures of healthy plant food consumption, researchers found that both young adults and postmenopausal women had fewer heart attacks and were less likely to develop cardiovascular disease when they ate more healthy plant foods. The American Heart Association Diet and Lifestyle Recommendations suggest an overall healthy dietary pattern that emphasizes a variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes and non-tropical vegetable oils. It also advises limited consumption of saturated fat, trans fat, sodium, red meat, sweets and sugary drinks. One study, titled “A Plant-Centered Diet and Risk of Incident Cardiovascular Disease during Young to Middle Adulthood,” evaluated whether long-term consumption of a plant-centered diet and a shift toward a plant-centered diet starting in young adulthood are associated with a lower risk of cardiovascular disease in midlife. “Earlier research was focused on single nutrients or single foods, yet there is little data about a plant-centered diet and the long-term risk of cardiovascular disease,” said Yuni Choi, Ph.D., lead author of the young adult study and a postdoctoral researcher in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis. Choi and colleagues examined diet and the occurrence of heart disease in 4,946 adults enrolled in the Coronary Artery Risk Development in Young Adults (CARDIA) study. Participants were 18- to 30-years-old at the time of enrollment (1985-1986) in this study and were free of cardiovascular disease at that time. Participants included 2,509 Black adults and 2,437 white adults (54.9% women overall) who were also analyzed by education level (equivalent to more than high school vs. high school or less). Participants had eight follow-up exams from 1987-88 to 2015-16 that included lab tests, physical measurements, medical histories and assessment of lifestyle factors. Unlike randomized controlled trials, participants were not instructed to eat certain things and were not told their scores on the diet measures, so the researchers could collect unbiased, long-term habitual diet data. After detailed diet history interviews, the quality of the participants diets was scored based on the A Priori Diet Quality Score (APDQS) composed of 46 food groups at years 0, 7 and 20 of the study. The food groups were classified into beneficial foods (such as fruits, vegetables, beans, nuts and whole grains); adverse foods (such as fried potatoes, high-fat red meat, salty snacks, pastries and soft drinks); and neutral foods (such as potatoes, refined grains, lean meats and shellfish) based on their known association with cardiovascular disease. Participants who received higher scores ate a variety of beneficial foods, while people who had lower scores ate more adverse foods. Overall, higher values correspond to a nutritionally rich, plant-centered diet. “As opposed to existing diet quality scores that are usually based on small numbers of food groups, APDQS is explicit in capturing the overall quality of diet using 46 individual food groups, describing the whole diet that the general population commonly consumes. Our scoring is very comprehensive, and it has many similarities with diets like the Dietary Guidelines for Americans Healthy Eating Index (from the U.S. Department of Agriculture’s Food and Nutrition Service), the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet,“ said David E. Jacobs Jr., Ph.D., senior author of the study and Mayo Professor of Public Health in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis. Researchers found: During 32 years of follow-up, 289 of the participants developed cardiovascular disease (including heart attack, stroke, heart failure, heart-related chest pain or clogged arteries anywhere in the body). People who scored in the top 20% on the long-term diet quality score (meaning they ate the most nutritionally rich plant foods and fewer adversely rated animal products) were 52% less likely to develop cardiovascular disease, after considering several factors (including age, sex, race, average caloric consumption, education, parental history of heart disease, smoking and average physical activity). In addition, between year 7 and 20 of the study when participants ages ranged from 25 to 50, those who improved their diet quality the most (eating more beneficial plant foods and fewer adversely rated animal products) were 61% less likely to develop subsequent cardiovascular disease, in comparison to the participants whose diet quality declined the most during that time. There were few vegetarians among the participants, so the study was not able to assess the possible benefits of a strict vegetarian diet, which excludes all animal products, including meat, dairy and eggs. “A nutritionally rich, plant-centered diet is beneficial for cardiovascular health. A plant-centered diet is not necessarily vegetarian,” Choi said. “People can choose among plant foods that are as close to natural as possible, not highly processed. We think that individuals can include animal products in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy.” Because this study is observational, it cannot prove a cause-and-effect relationship between diet and heart disease. Other co-authors are Nicole Larson, Ph.D.; Lyn M. Steffen, Ph.D.; Pamela J. Schreiner, Ph.D.; Daniel D. Gallaher, Ph.D.; Daniel A. Duprez, M.D., Ph.D.; James M. Shikany, Dr.P.H.; and Jamal S. Rana, M.D., Ph.D. The study was funded by the National Heart, Lung and Blood Institute of the National Institutes of Health; Healthy Food Healthy Lives Institute at the University of Minnesota; and the MnDrive Global Food Ventures Professional Development Program at the University of Minnesota. In another study, “Relationship Between a Plant-Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings from the Women’s Health Initiative (WHI) Prospective Cohort Study,” researchers, in collaboration with WHI investigators led by Simin Liu, M.D., Ph.D., at Brown University, evaluated whether or not diets that included a dietary portfolio of plant-based foods with U.S. Food and Drug Administration-approved health claims for lowering “bad” cholesterol levels (known as the “Portfolio Diet”) were associated with fewer cardiovascular disease events in a large group of postmenopausal women. The “Portfolio Diet” includes nuts; plant protein from soy, beans or tofu; viscous soluble fiber from oats, barley, okra, eggplant, oranges, apples and berries; plant sterols from enriched foods and monounsaturated fats found in olive and canola oil and avocadoes; along with limited consumption of saturated fats and dietary cholesterol. Previously, two randomized trials demonstrated that reaching high target levels of foods included in the Portfolio Diet resulted in significant lowering of “bad” cholesterol or low-density lipoprotein cholesterol (LDL-C), more so than a traditional low-saturated-fat National Cholesterol and Education Program diet in one study and on par with taking a cholesterol-lowering statin medication in another. The study analyzed whether postmenopausal women who followed the Portfolio Diet experienced fewer heart disease events. The study included 123,330 women in the U.S. who participated in the Women’s Health Initiative, a long-term national study looking at risk factors, prevention and early detection of serious health conditions in postmenopausal women. When the women in this analysis enrolled in the study between 1993 and 1998, they were between 50-79 years old (average age of 62) and did not have cardiovascular disease. The study group was followed until 2017 (average follow-up time of 15.3 years). Researchers used self-reported food-frequency questionnaires data to score each woman on adherence to the Portfolio Diet. The researchers found: Compared to women who followed the Portfolio Diet less frequently, those with the closest alignment were 11% less likely to develop any type of cardiovascular disease, 14% less likely to develop coronary heart disease and 17% less likely to develop heart failure. There was no association between following the Portfolio Diet more closely and the occurrence of stroke or atrial fibrillation. “These results present an important opportunity, as there is still room for people to incorporate more cholesterol-lowering plant foods into their diets. With even greater adherence to the Portfolio dietary pattern, one would expect an association with even less cardiovascular events, perhaps as much as cholesterol-lowering medications. Still, an 11% reduction is clinically meaningful and would meet anyone’s minimum threshold for a benefit. The results indicate the Portfolio Diet yields heart-health benefits,” said John Sievenpiper, M.D., Ph.D., senior author of the study at St. Michael’s Hospital, a site of Unity Health Toronto in Ontario, Canada, and associate professor of nutritional sciences and medicine at the University of Toronto. The researchers believe the results highlight possible opportunities to lower heart disease by encouraging people to consume more foods in the Portfolio Diet. “We also found a dose response in our study, meaning that you can start small, adding one component of the Portfolio Diet at a time, and gain more heart-health benefits as you add more components,” said Andrea J. Glenn, M.Sc., R.D., lead author of the study and a doctoral student at St. Michael’s Hospital in Toronto and in nutritional sciences at the University of Toronto. Although the study was observational and cannot directly establish a cause-and-effect relation between diet and cardiovascular events, researchers feel it provides a most reliable estimate for the diet-heart relation to-date due to its study design (included well-validated food frequency questionnaires administered at baseline and year three in a large population of highly dedicated participants). Nevertheless, the investigators report that these findings need to be further investigated in additional populations of men or younger women. To read the original article click here.

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