By Iris Farrou
16 Jun, 2023
Diet & Exercise, Health Conditions and Pregnancy, Lifestyle Tips, Nutrition, Pregnancy, Prevention, Queer Health, Women's Health
Acid Reflux During Pregnancy, Besides Tums, Digestion, Digestive Issues, Esophagus, GERD, Health Conditions while Pregnant, Heartburn, How to cure heartburn while pregnant, OTC Medication for Heartburn, Pregnancy, Pregnancy Heartburn Prevention, Preventing stomach issues, Safe Heartburn Medication, Too much calcium, What foods trigger heartburn, What stops heartburn
A large number of pregnant people experience heartburn during pregnancy, and the logical next step is to see treatment for acid reflux. There is, however, a slight difference between the two terms that may help you differentiate: acid reflux refers to the lower esophageal sphincter (LES) not tightening as it should, which allows the stomach acid to travel up to your esophagus.
Heartburn is a symptom of acid reflux, and it is often experienced as a feeling of burning or pain in your chest. During pregnancy, not only is your body changing to accommodate your baby, pushing all your gastrointestinal organs together and upwards, but your hormone levels also change and affect how you digest food.
How can it be prevented?
First things first, note that more than half of pregnant women report having heartburn in the third trimester. This is more common in women who have been pregnant before, or have experienced heartburn or dealt with acid reflux conditions before pregnancy.
Lifestyle Changes would be the first suggested method of helping you prevent heartburn during your pregnancy. One suggestion is to wear loose clothing as much as possible to avoid further constrictions on your body. You should also avoid lying down within 3 hours after a meal, and if that is not possible, make sure that your head is elevated–which can also help throughout the night as well. Additionally, lying on the left side of the body to sleep or rest has been shown to assist digestion much faster, and thus lessen the feeling of heartburn.
Eating Habits may be another element to address while pregnant. It is advised to eat smaller meals throughout the day instead of 3 big ones so that your body has more time to process the food and digest easily. Eat slowly for the same reasons, and avoid consuming fluids with your meals– instead, consume fluids in between your meals. Sitting up straight when you eat can also be of great help, as well as not eating a big meal late at night/before you sleep. Cravings may not be avoided, but do your best to pace your intake of food and respect the new–perhaps slower and more sensitive–process of your digestive system.
What are safe medications?
Most pregnant people turn to Tums as a safe medication for heartburn during pregnancy. Tums is a typical antacid with a combination of calcium, magnesium, and aluminum salts that help neutralize stomach acid. Pay attention to the dose, however, as a pregnant person should not be taking more than 1000 mg of elemental calcium per day. Additionally, when pregnant, you should avoid long term use of medications that contain magnesium trisilicate.
Your doctor may suggest other medications, specifically a medication that blocks the stomach acid from traveling up to the esophagus and contains sucralfate. A tried and true method is also to avoid citrus foods, spicy foods and caffeine, and increase how much yogurt, milk, and probiotics you take.
https://www.medicalnewstoday.com/articles/what-can-i-take-for-heartburn-while-pregnant-besides-tums#safe-medications
https://my.clevelandclinic.org/health/diseases/12011-heartburn-during-pregnancy#prevention
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By Iris Farrou
29 Apr, 2023
Breastfeeding support, Fatherhood, Lifestyle Tips, New Moms, Nutrition, Parenting, Prevention, Your baby's health
Appetite, Baby Stomach Issues, Bloating, Breastfeeding, Common Baby Ailments, Diaper Rash, Ear Discharge, Fatigue, Fever, Newborn Sleep Patterns, Newborn Stomach Issues, Oversleeping, Overtired, Rash, Sensitive Eyes, Umbilical Cord
As the parent of a newborn, you may be worried sick if they get sick; sicknesses are common in babies, especially as they are developing their immune system. There are some minor ailments that are quite common in newborns, and though they should definitely be monitored, they are not usually cause for concern or a reason to visit the doctor.
Common Problems:
- Stomach bugs that can cause vomiting and diarrhea are relatively common in babies and young children. They usually last only a couple of days, and you should make sure to keep your baby hydrated while they are experiencing those symptoms.
- Coughs, colds, and earache also often occur in babies– they normally lessen as they build their immune system. Your child may experience a runny nose, sore throat, headaches, sneezing and a raised temperature.
- Ear infections are also very common, and often follow a cold. You may notice them if your baby’s ear looks a little red, there is general irritability and restlessness, your baby has difficulty feeding, and there may even be discharge from their ear.
- Excessive crying is something that every parent expects to deal with when they have a newborn: if you’ve made sure that your baby is fed, burped, warm, and in a clean diaper your next step is probably to hold them close and try to soothe them. You will learn your baby’s cries fast, and know when they sound abnormal or excessively distressed.
More Serious Issues:
- Umbilical cord problems may occur and you will likely notice them while you are caring for your baby’s umbilical cord. If the cord actively bleeds, you should call your doctor immediately. Similarly, contact your doctor if there is red skin around the base of the cord, foul-smelling discharge from the cord, and if your baby cries when you touch the cord or the skin next to it.
- Lethargy and sleepiness can indicate a more serious condition, especially if they appear to be completely different from your baby’s usual patterns. All babies spend a lot of time sleeping, but if your baby has trouble waking up and is disinterested in eating and their usual activities, you should call your pediatrician.
- Abdominal distension is a problem that can occur due to gas or constipation. After a large feeding, most babies’ bellies will stick out, but they should be soft between feedings. If your baby’s abdomen feels swollen, and they have not had a bowel movement for one or two days–especially if they are also vomiting–get in touch with your doctor.
- Babies tend to get rashes quite often, but if you are noticing a red/brown colored rash on your baby’s head or neck that is spreading across their body you may be dealing with early signs of measles. If your baby has a fever, sore eyes that are sensitive to light, and gray spots inside the cheeks, you should immediately seek treatment for measles.
https://healthforunder5s.co.uk/sections/baby/minor-ailments-and-illnesses/
https://www.healthychildren.org/English/ages-stages/baby/pages/Common-Conditions-in-Newborns.aspx
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By Iris Farrou
23 Feb, 2023
Geriatric Mental Health, Heart health, Lifestyle Tips, Mental Health, Nutrition, Queer Health, Women's Health
aging parents, Buffalo OBGYN, Caring For My Elderly Parents, Changes with Aging, Elderly Parents, Family Dynamics, Geriatric, Grandparent Mental Health, Helping Parents with Disabilities, Multi-generation Families, OBGYN, Retired Parents
With the rising costs of living, it is becoming more and more common for families to be multi-generational and house family members of all ages under one roof. More often than not, this means that elders move in with their adult children, who may have their own young families. This is an option that families decide on between themselves, for a variety of reasons, and sometimes it is more financially feasible than living in an elders’ community or a home. In addition to the psychological and communication factors that come into play with such a decision, there are also practical accommodations that need to be considered– which are often overlooked when the aging family member appears able-bodied, but can cause serious trouble if not addressed.
Psychological and Communication Factors
If a new family member joins your existing family, this will necessarily change the family dynamic. All members of the welcoming family need to discuss the options available to them and decide whether adding an aging parent to their household is something they are comfortable doing. Of course, aging parents need to have a say in this: many people are not comfortable with the idea of being a dependant, or with the need to adjust to someone else’s schedule. It is a difficult transition for both parties, and it needs to be treated carefully. Keep in mind that in addition to the behavioral adjustments and changes, there will also be a need for practical changes in the home itself.
Practical Changes
There is a reason why many restaurants and facilities ensure they are ADA compliant, and similar adjustments need to be made in a home where an elderly person resides. The simplest examples of this would be to ensure there is a step-free entry, ideally one that can accommodate a wheelchair and/or walker. Of course, that also means there is a bedroom and full bathroom on the ground floor–possibly enforced with safety amendments like a handrail, non-slip mats, a shower chair, and raised toilet seat.
Practical adjustments don’t necessarily mean that your house will end up looking like a hospital–this popularized, and terrifying, idea only comes around when we talk about in-home hospice, for serious cases. However, basic adjustments do mean that your home will look different, and will probably not have any throw rugs: they are the number one tripping hazard for elderly people, along with pets who are not contained.
Diet and Healthcare
Another common change usually involves keeping tabs on the elderly person’s healthcare, and making adjustments to the usual diet to accommodate their needs. This can range from keeping track of medications, and securing them so that only the person who needs them has access to them, to scheduling doctor appointments, ensuring transportation, interpreting medical results, and advocating for the person you are caring for.
https://www.fda.gov/consumers/womens-health-topics/caring-others-resources-help-you
https://www.aarp.org/caregiving/home-care/info-2018/living-with-aging-parents.html?intcmp=AE-CAR-CAH-EOA1
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By Iris Farrou
07 Feb, 2023
Health Conditions and Pregnancy, Lifestyle Tips, New Moms, Nutrition, Pregnancy, Queer Health, Women's Health
Healthy weight gain pregancy, How much weight should I gain in pregnancy, How to manage weight during pregnancy, Normal weight gain during pregnancy, Pregnancy diet, Pregnancy Nutrition
If you are expecting, or are thinking of becoming pregnant, it is possible that you are also worried about your body weight. Many expecting mothers have faced this worry before, as pregnancy significantly alters your body and is expected (and should) increase your body weight. At the same time, you want to make sure that you experience a healthy pregnancy and don’t put yourself or your baby in danger. First of all, you should remember your baby weighs around 7-8 pounds– that’s a big chunk of pregnancy weight! Additionally, your placenta, a larger uterus, and amniotic fluid add about 2 pounds each. You will also experience an increased blood volume of 3-4 pounds, and increased fluid volume of 2-3 pounds, as well as larger breasts which add 1-3 pounds. It is important to remember that your fat stores, which are much needed for a healthy pregnancy and delivery, will add 6-8 pounds.
Though these amounts may differ from person to person, the general weight added to a mother’s body by the end of pregnancy is about 30 pounds. Most expectant mothers gain 1-5 pounds in the first trimester and 1-2 pounds per week in the second and third trimester. According to the American Pregnancy Association, a pregnant woman of relatively normal weight who gets less than half an hour of exercise every week should have a calorie intake of 1,800 in the first trimester, 2,200 in the second trimester, and 2,400 in the third trimester. It is suggested that you limit processed foods, sugars, and extra fats when you are thinking about your diet while pregnant.
The first idea that pops into mind when thinking about a healthy diet during pregnancy is supplements and vitamins. Though these are definitely important, and prenatal vitamins ensure you don’t miss out on key nutrients, you do need to decide on the specifics by consulting with your doctor or healthcare provider. It is ideal to start taking a daily prenatal vitamin at least three months before conception. Discuss your options with your doctor before deciding, as supplements need to be tailored to add on to your current diet, any special diet, health conditions, and you need to know about possible supplements that do not have a good track record and may harm your pregnancy.
Other than supplements, the principle of any healthy diet applies to pregnancy as well– make sure you consume plenty of fruits, vegetables, whole grains, healthy fats, and lean protein. Here are the nutrients that deserve special attention during your pregnancy:
- Folate and Folic Acid: this helps decrease the risk of premature birth or low birth weight. It is also a B vitamin that helps the healthy development of the brain and spinal cord.
- Calcium: you may already know calcium is necessary for healthy bones and teeth, and both you and your baby need it. Did you know that calcium also helps the circulatory, muscular, and nervous systems?
- Vitamin D: this can work together with calcium to ensure healthy bones and teeth. Vitamin D is most commonly found in fatty fish, fortified milk, and orange juice.
- Protein: you want to keep on intaking protein throughout your pregnancy as it supports your baby’s overall growth and development. You need at least 71 grams a day.
- Iron: remember that during pregnancy you need double the amount of iron that non-pregnant persons need. The body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to the body’s tissues. If you don’t get enough iron during your pregnancy, you may be at risk of developing anemia.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-weight-gain/
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
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By Iris Farrou
01 Nov, 2022
Diet & Exercise, Health Conditions and Pregnancy, Heart health, Lifestyle Tips, Mental Health, Nutrition, Pregnancy, Reproductive health, Women's Health
Anorexia and Pregnancy, Eating Disorders and Pregnancy, healthy eating, How to Eat While Pregnant, Hypertension, Mental Health Disorders During Pregnancy, Pregnancy Nutrition
The two most common types of eating disorders are anorexia nervosa and bulimia nervosa, yet there are other types out there that are not as common. Unfortunately, research on eating disorders and pregnancy is quite limited– there are estimations that eating disorders affect 5-8% of women during pregnancy, but this may not be completely credible as results can be skewed due to women’s reluctance to recognize eating disorders. Anorexia and bulimia often become noticeable in adolescence, and it’s possible that they linger during a woman’s reproductive years. Consequently, they can of course affect not only a woman’s reproductive health but also the health of her baby.
Fertility is the first affected area of women who suffer from an eating disorder: most women with anorexia do not have menstrual cycles, and approximately half of the women who have bulimia do not experience regular menstrual cycles. Absence of menstruation or irregular periods can limit the chances of conceiving, or even make it a lot more difficult for a couple to conceive. If you know you have an eating disorder and are seeking to get pregnant, it will be much healthier for you and your future baby if you try to treat your eating disorder first and establish some healthy eating habits. It is also important to share your history with medical professionals and ask for your weighing to be treated with more care.
Though there is quite a long list of complications associated with eating disorders during pregnancy, rest assured that proper planning and prenatal care– as well as a commitment to building healthy eating habits and helping your body remain healthy– can minimize a lot of those complications, lessen the risks associated with them, and enhance your chances for a healthy pregnancy. Some of those complications can be premature labor and low birth weight, as well as delayed fetal growth and respiratory problems. You may also be at a higher risk for emergency cesarean birth and other complications during labor. Gestational diabetes, preeclampsia, and even miscarriage are also possible complications. Women with eating disorders are also at a higher risk for postpartum depression, and depression during pregnancy, and are more likely to have problems with breastfeeding. Women with bulimia are at a higher risk for hypertension, and substances such as laxatives and other medications may be harmful to the development of the baby and can lead to fetal abnormalities as well.
Eating disorders unfortunately cannot be treated with medications that are pregnancy-safe. Treatment includes, first and foremost, the mother’s determination to have a healthy pregnancy and–difficult and shameful as it may be–disclosing to health professionals that you are struggling with an eating disorder. That way, your doctor will be able to tailor your prenatal visits accordingly, and know the risk factors associated with your pregnancy. The obstetrician’s care can be complemented by a registered dietitian/nutritionist and a therapist for well rounded care and medical treatment.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/eating-disorders-and-pregnancy/
https://www.verywellmind.com/pregnancy-and-eating-disorders-4179037
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By Iris Farrou
01 Nov, 2022
Health Conditions and Pregnancy, Lifestyle Tips, New Moms, Nutrition, Pregnancy, Women's Health, Your baby's health
Common pregnancy complications, Gestational diabetes, Gestational Diabetes Mellitus, lower diabetes risk
You may be familiar with Diabetes Type 1 and Type 2, but did you know there is also a bonus one, called Gestational Diabetes Mellitus– or Gestational Diabetes for short? Gestational Diabetes is diabetes that’s diagnosed for the first time during the gestation period, aka pregnancy. Contrary to Type 1 diabetes, GDM is not caused by a lack of insulin. Instead, it is caused by hormones produced during pregnancy that make insulin ineffective. This is also known as insulin resistance, whereby the mother’s body does not use insulin as it should. Like other types of diabetes, GDM affects how cells use sugar. About 3-8% of pregnant people in the US are diagnosed with gestational diabetes; its symptoms disappear after delivery, and the great news is that you can help control gestational diabetes!
Symptoms: gestational diabetes does not have any symptoms on its own, except increased thirst and frequent urination (which could be pregnancy related regardless). If you are risk for Type 1 diabetes because one of your parents or siblings has it, or at risk for Type 2 diabetes because you are prediabetic, over 45 y/o, may be overweight, don’t exercise often, or have previously had gestational diabetes, your doctor may deem you are at high risk for GDM and suggest you be tested.
Risks: GDM is not like Type 1 Diabetes which can cause birth defects–in fact, GDM arrives too late in a pregnancy to cause any birth defects. Insulin resistance starts showing up around Week 24. Therefore, and thankfully, the complications are manageable and preventable. Generally, gestational diabetes may cause macrosomia and hypoglycemia, which are the two major health issues associated with it. Macrosomia refers to an excessively large fetus and hypoglycemia refers to low blood sugar in the baby immediately after delivery.
Treatment: there are available treatments for gestational diabetes, and many depend on your age, overall health, and medical history. However, the most common ways to manage GDM are to regularly check your blood sugar so it stays on healthy levels, creating a healthy eating plan with your doctor and following it, being active, and monitoring your baby.
As is the case with any pregnancy complication, it is understandable that it may cause you stress. While there is no certain way to prevent stress, do know that gestational diabetes is very manageable and has very low health risks for your baby. In fact, your own stress may cause more complications during pregnancy than gestational diabetes. You can better gauge your risk for GDM by checking your family history and having a general health assessment with your doctor early on in, or even before, your pregnancy. It is advisable to attend all your prenatal appointments, voice your concerns with your doctor, and maintain a healthy lifestyle to address the possible risks of gestational diabetes.
https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/symptoms-causes/syc-20355339
https://www.cdc.gov/diabetes/basics/gestational.html
https://www.hopkinsmedicine.org/health/conditions-and-diseases/diabetes/gestational-diabetes
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By Iris Farrou
05 Oct, 2022
Diet & Exercise, Lifestyle Tips, Menopause, Nutrition, Peri-Menopause, Peri-Menopause, Prevention, Queer Health, Women's Health, Young adults & teens
Bone Density, Bone Health, Calcium Deficiency, Importance of a Healthy Diet for Young Women, Nutrient Absorption, Nutrition for women, Osteoperosis, Peri-Menopause Health, Preventing Osteoporosis, Womens Nutrition
You may have heard the occasional old person complain about their bones hurting when the
weather turns, or struggle to eliminate chronic back and joint pain. Though there can be many
reasons for this, one of the most common is the silent disease of osteoporosis: it causes bones to
weaken and turn brittle and fragile. As such, the risk of broken bones or fractures is significantly
increased.
Unfortunately, if you’re not regularly tested for osteoporosis you may not even be able
to tell you have this disease until a seemingly minor accident leaves you with a broken bone…
How to Diagnose
The later stages of osteoporosis come with several symptoms, such as back pain, stooped
posture, minor fractures, and loss of height. You can, however, be proactive about osteoporosis
before you suffer those symptoms or a broken bone (seemingly out of nowhere!). The easiest
way to keep tabs on osteoporosis is a bone density test. Imagine osteoporosis turning your strong
bones into sponge-like structures. Bone density tests help compare your bone density to the
average bone density of a healthy, young, US-based woman. They are officially called Bone
Mineral Density (BMD) tests, and resemble an X-ray but with less radiation exposure. The BMD
results, along with other health factors taken into consideration, estimate your risk of having a
bone fracture in the next decade.
Getting Tested
As osteoporosis may creep up on you, it is recommended to get tested if you are a woman of
menopausal age with osteoporosis risk factors, or a woman over the age of 65. If you are under
65 but have a family history of osteoporosis and are postmenopausal, you should also get tested.
Breaking a bone after age 50 is also a good indicator you should get tested for osteoporosis.
If you have already been diagnosed with osteoporosis, and are even taking medications for it,
you may want to repeat BMD tests every couple of years. If you are switching osteoporosis
medications, it is likely that your medical professional will recommend you get tested.
Preventing Osteoporosis
There are several risk factors for osteoporosis, including age, sex, race and family history.
Women are at a greater risk for osteoporosis, as are all people as they get older. If you are white
or of Asian descent, you may also be at a higher risk. Some factors that can be controlled are low
sex hormones, excessive thyroid hormone, and other overactive parathyroid or adrenal glands.
Low calcium intake puts you at a greater risk of developing osteoporosis, as it contributes to
decreased bone density. Eating disorders or being severely underweight do the same, as they can
weaken bones in both men and women. Gastrointestinal surgery can also have a negative impact
on your bone density, as this type of surgery limits the available surface area of your body to
absorb nutrients, including calcium.
https://www.everydayhealth.com/osteoporosis/guide/symptoms/
https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
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The vast amount of online resources on healthy eating and living can be overwhelming. On average, women need between 1,600 and 2,400 calories per day. However, there is so much more involved than simply targeting a number. Healthy eating involves some basic principles for food selection.
- Whole foods: Choose whole ingredients over pre-made food, as processed foods contain added sugars. This means, opt for proteins, fruits, and veggies that are in their natural state. For example choose an apple over applesauce or apple juice. Consider adding honey and nuts to plain oatmeal instead of pre-packaged honey nut oatmeal. Remember, every choice adds up.
- Lean protein: Chicken, turkey, fish, eggs, beans, and tofu are great sources of protein with low calories. Avoid fattier meats such beef and bacon.
- Whole grains: Whenever possible choose brown rice over white rice and wheat bread over white bread. While white bread and rice may taste smoother, they lost many nutrients during the refining process.
In theory, this all sounds super easy. Of course, everyone knows chicken is healthier than beef, and we should all eat our veggies! However, so many people rely on packaged foods for convenience. Many women have families to also think about, so fast and convenient is important. Thus, we’ve put together a roundup of the best online resources to help you get started.
Meal prep: While it may sound like a ton of work, meal prepping doesn’t need to be an all-day affair. Check out 25 Healthy Meal Preps and Skinnytaste for numerous recipes to get started on meal prepping. Remember, even meal prepping just one meal per day (yogurt parfaits or overnight oats for breakfast, or hearty soup for lunch) will save you time and calories.
Time-saving dinners: Yes, it’s so very tempting to pick up Panera, Chipotle, or even Buffalo’s favorite, Mighty Taco, on your way home. It’s quick and your entire family will eat it. Eating out once a week isn’t too bad, but anymore than once and the calories will add up. Consider quick and healthy weeknight meals by opting for pre-cut proteins such as ground turkey and chicken breast tenderloins. Additionally, Buffalo-area grocery stores, such as Wegman’s and Dash’s, offer many options for pre-cut fruit and veggies. For fast dinner ideas, check out Cooking Light, Taste of Home, and Olive.
Helpful Apps: Even with making some changes in your diet with a focus on whole foods, lean protein, and whole grains, it may still be hard to find your ideal body weight. There are so many online resources and phone apps, but our favorites are MyFitnessPal and iTrackbites (similar to the Weight Watchers concept). Both are free (though you can update for a reasonable fee for a premium) and are easy to use. In addition, you can download the app to have quick access to log food on your phone.
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Over the past few years, probiotic has certainly become a buzz word in the world of women’s health. Many different types of probiotics, with various claims to improve your overall health, are lined up on the shelves of your local pharmacy and grocery stores – and targeted to you through ads on google or Amazon.com. With all this excitement over probiotics, you may be thinking; do I need to take a probiotic supplement?
First things first, what are probiotics?
Probiotics are live bacteria which are like the beneficial microorganisms naturally found in the human gut. They help you to digest food, produce vitamins and destroy bad microorganisms which can be detrimental to your health. A healthy balance between good and bad bacteria is essential to digestive health and your immune system.
What are the benefits of probiotics?
- Probiotics may help support a healthy immune system. Since roughly 70% of the body’s immune system resides in the walls of your gut, it’s important to keep it healthy. Ingesting probiotics may help protect against infection, including the common cold and the flu.
- Probiotics may help support weight loss. Recent studies have found a link between probiotics and body weight. The idea is that probiotics help the body break down and digest fiber. Taking the supplements alone will not result in weight loss. Some people decide to pair probiotics with cutting calories and increasing exercise to maximize weight loss efforts.
- Probiotics may help your gut recover after taking antibiotics. If you’ve ever taken a course of antibiotics and wound up with diarrhea or a yeast infection, it’s because the antibiotics destroyed the good and the bad bacteria, throwing your digestive system off kilter. Taking a probiotic supplement may help to ease side effects of antibiotics.
- Speaking of bathroom issues, probiotics may help prevent travelers’ diarrhea. Taking probiotic supplements that contain Lactobacillus acidophilus, Lactobacillus sporogenes, Bifidophilus bifidum, or Sacchromyces boulardii when traveling may help prevent bathroom emergencies.
- Probiotics may improve your skin. Probiotics may help treat common skin issues and improve eczema and psoriasis. Probiotics may also contribute to healthier skin by defending against wrinkles, sun damage, and dryness.
- Probiotics may support a healthy feminine flora. Lactobacilli (good bacteria) protect your vagina. If your good bacteria is compromised you may experience conditions such as a yeast infection or bacterial vaginosis. Some types of probiotics help control common feminine issues. Microbes can help keep the vaginal area acidic, creating a hostile environment to infectious bacteria.
Should you take a probiotic supplement?
Not necessarily! The most beneficial probiotic bacteria are called Lactobacillus and Bifidobacteria and you don’t need to get them from probiotic supplements. In fact, dietary sources of probiotics include types of yogurt, cheese and other dairy products should be sufficient enough to support a healthy gut.
What foods are high in naturally occurring probiotics?
- Yogurt is an excellent source of probiotics. Check for the “Live and Active Cultures” seal on the product label.
- Cheese can also include a good amount of probiotics. Goat milk, sheep milk and soft cow milk varieties of cheese typically include vast amounts of probiotics.
- Apple cider vinegar is made from fermented apple juice. Many fermented foods are high in probiotics.
- Unpasteurized kimchi and sauerkraut also contain probiotics because they are made in a fermentation process.
- Kombucha, a trendy tea drink, uses fermented black or green tea. The process of fermenting the tea adds bacteria and yeast, which account for the probiotics.
Scientists are still studying the benefits of probiotics and how much you’re really getting from supplements. Therefore, you may not need a supplement if you get enough “good bacteria” in your natural diet.
And remember, while probiotics may help the conditions mentioned above, proceed with caution and talk to your doctor if you have any of the following issues:
- A weakened immune system or get infections often.
- Food allergies or sensitivities, especially to dairy.
- If you are taking antibiotics that affect your immune system.
Still wondering if you should take a probiotic supplement? Talk to your doctor.
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Diabetes is a dangerous health condition in which blood glucose levels rise higher than normal, a state known as hyperglycemia. For those suffering from type II diabetes, since their bodies do not properly use insulin, excess levels of the hormone are produced by the pancreas. Over time, the pancreas cannot create enough insulin to manage glucose levels, resulting in dangerous side effects.
Type II diabetes is the most common form of the disease, representing about 90 to 95 percent of all diagnosed cases. It is estimated that 29.1 million people in the United States suffer from diabetes, 8.1 million of who may be undiagnosed and unaware of their condition. As if these statistics aren’t great enough cause for concern, experts predict that the number of cases of type II diabetes is on the rise. The good news is that many of the risk factors for type II diabetes are preventable. By making conscious choices to lead a healthy lifestyle, you can help to reduce or even eliminate the likelihood for being diagnosed with the type II diabetes. If you fear that you or someone you love may be at risk for the disease, read these healthy tips that will help you lower your odds of being diagnosed with this painful, and potentially deadly condition.
Manage Your Weight.
An overweight or obese body mass index (BMI) is one of the greatest risk factors for developing type II diabetes. In a recent study, individuals who lose only seven percent of their initial body weight and exercising regularly reduced their risk of developing diabetes by almost 60 percent.
Get Active.
The first step toward diabetes prevention is getting out and getting active. Regular physical activity can help you to lower your weight and blood sugar levels, and increase your sensitivity to insulin, all things that will help you to lower your risk of developing type II diabetes.
Quit Smoking.
As if you didn’t need another reason, if you are a smoker, it’s time to kick the smoking habit. Tobacco use can increase blood sugar levels that lead to insulin resistance. Studies show that individuals who smoke more than 20 cigarettes a day almost double their risk of developing diabetes compared to nonsmokers.
Eat Foods High in Fiber.
This simple ingredient can make a significant difference in lowering your risk of developing diabetes. Fiber helps to improve blood sugar control, lower the risk of heart disease, and promote weight loss. In addition, when you eat fiber, you are likely to feel fuller, for longer, reducing your desire to snack on sugary, calorically-dense foods. Fruits, vegetables, beans, whole grains, seeds, and nuts are all foods high in fiber. Incorporate more of these healthy foods into your diet to help manage your diabetes risk factors.
Choose Whole Grains.
There are many benefits of incorporating whole grains into your diet, including reducing your risk for type II diabetes. The mighty whole grain can help you to maintain proper blood sugar levels. When browsing the aisles of the grocery store, choose whole grain product options whenever possible, especially when choosing pastas, breads, and cereals.
Eat Smaller Meals.
When you eat only one or two large meals per day that are high in calories, fat, sugar, and/or sodium, your glucose levels spike. Eating more small, well-balanced meals throughout the day can lower your chances of experiencing unsafe spikes in blood glucose levels, and can ultimately lower your risk of diabetes.
Reducing your risk of diabetes is as simple as maintaining a healthy diet and being active every day. If you have questions or need help adopting healthy lifestyle habits, contact your doctor today. And if you are in Western New York and looking for a new Ob-gyn, please consider our practice.
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