5 Ways to Lower Cortisol Levels and Its Symptoms
Going to bed late and getting up early might seem productive in the short term but is not healthy in the long term. The trend of popping an energy drink or guzzling a venti coffee first thing in the morning to deal with the hardships of being perpetually tired can lead to some undesirable health issues.
You need to keep in mind that cortisol and sleep are closely related. If you are among those suffering from constant fatigue or chronic stress, then you may have elevated or high cortisol levels. So, if you want to know how you can lower cortisol levels in your body, keep reading.
What is Cortisol?
Cortisol hormone is a steroid that is produced by the adrenal gland in response to stress. Ordinarily, cortisol is highest in the morning, around 8 am, and then gradually lowers throughout the day, especially after exercise, reaching a low around 4 am, or a few hours after the onset of sleep. The problem with the stress-filled, no-sleep lifestyles of many people is that they don’t get a chance to deplete their levels; in other words, the cortisol stays elevated through the night which clearly means that sleep and cortisol are closely related.
This lack of sleep leads to a cortisol imbalance in the body. With high cortisol levels, the production of testosterone and DHEA are suppressed, the latter two being responsible for many important anti-inflammatory and oxidative functions.
(Since women, however, have less testosterone, a high cortisol-induced drop in their testosterone is normally going to affect women more than men. And for women who want to stay young, lean, energetic, and otherwise active, a healthy level of testosterone is very important. So, keeping the link between cortisol levels and sleep is even more important for women.)
What Are the Symptoms of High Cortisol?
Prolonged high cortisol levels can enact significant physiological changes in both men and women. The symptoms include, but are not limited to the following:
- Exhaustion (reduced physical/mental energy = low vigor)
- Low sex drive
- Decreased muscle mass
- Reduced calorie/fat-burning
- Increased abdominal fat
How to Lower Your Cortisol Levels?
As the name itself suggests, a high cortisol level number simply implies an increase in your cortisol levels. And if you have some or all of the above-mentioned symptoms, you most probably have a cortisol imbalance. But worry not as we are here to make you familiar with the link between cortisol and sleep, and ways to lower cortisol levels. Reducing cortisol and restoring balance in the body is relatively easy. Use any or all of these approaches to help reduce cortisol levels.
Instead of blaming your sleep for cortisol imbalance, it’s better that you pay attention to how you can reduce it to bring it back to normal. Here we are going to tell you about ways to treat high cortisol levels.
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Exercise:
Just like cortisol and sleep, cortisol and exercise also have a complex relationship, as cortisol levels can be affected by both the intensity and duration of physical activity. Remember that virtually all forms of exercise help to lower cortisol levels. So, find a sport that you enjoy or the best exercise to reduce cortisol and try to get the blood pumping as much as possible each day.
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Diet
Cortisol imbalance can be treated with the right diet as well because certain foods and nutrients may affect cortisol levels in the body. Fatty or overly sugary, processed foods can affect the adrenal gland in negative ways. So, stick to brightly colored fruits and vegetables, lean meats, and unrefined/whole carbohydrates because they are foods that reduce cortisol.
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Stress Management:
Just like lack of sleep and cortisol, stress and cortisol are also closely related, as cortisol is a hormone released in response to stress. Stress is a part of life, but how we deal with those stressors at a psychological level will determine our hormonal response, as stress researchers from around the world have determined.
In other words, if you acknowledge stress too much, or with too much intensity, your body will respond in tune with your emotional change. But once you learn to manage stress, it can help in reducing your cortisol levels back to normal.
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Dietary Supplements:
In addition to, or as part of a balanced diet, there are certain supplements to reduce cortisol and belly fat which can be beneficial to maintaining a proper physiological equilibrium as well. The Malaysian herb Eurycoma longifolia (Tongkat ali) is a potent option for energy and one of the best supplements to reduce cortisol. It can be used as a natural method to help safely lower cortisol levels in the body and restore the body’s hormonal equilibrium.
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Find A New Hobby
Engaging in a new hobby has the potential to effectively lower cortisol levels. Exploring activities such as painting, gardening, or playing a musical instrument can divert attention from daily worries, promoting relaxation and a sense of fulfillment. This shift in focus allows the mind and body to unwind, leading to decreased cortisol production and an overall reduction in stress levels. So, discovering a new hobby can be a therapeutic pathway towards a calmer, more balanced life.
Final Thoughts
We hope that now you understand the correlation between higher and lower cortisol levels and sleep schedules. Remember that sometimes an increased cortisol level might be difficult to notice. But if not treated at the right time, it can turn into something even more fatal. So, if you feel like your hormones are out of balance, it is best to talk to a doctor immediately to get some medication.
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Tips To Maintain an Active Lifestyle with Early Onset Alzheimer’s
We all get to hear about numerous diseases and health issues, some of which affect you while others affect you mentally. If we talk about the issues related to your mental well-being, the first disease that comes to our mind is Alzheimer’s.
Many people lose hope after getting diagnosed with early-onset Alzheimer’s, but do you know that you can deal with it while staying active? Yes, you heard it right! If you want to know more about it, keep reading.
What Is Early-Onset Alzheimer’s?
While studies have shown no cure for early-onset Alzheimer’s disease, its patients are proving that the best treatment for the disease is to stay as active as possible for as long as possible. We know that one question might be coming to your mind: what is early-onset Alzheimer’s? Well, it is defined as those cases diagnosed in people younger than 65.
Moreover, many health practitioners believe that it is quite challenging to diagnose early-onset Alzheimer’s, even if the patient displays clear signs of that disease. Doctors first assume other problems, and it is only through a process of elimination that Alzheimer’s is eventually diagnosed.
Which Individuals Are at Risk of Developing Early-onset Alzheimer’s Disease?
According to research, early-onset Alzheimer’s disease poses a unique set of challenges, particularly for those who are affected at a younger age. While the exact cause remains elusive, several factors increase the risk of developing this condition.
Therefore, risk assessment for early-onset Alzheimer’s can help individuals and their loved ones proactively manage their health.
Here are some common risk factors for early-onset Alzheimer’s:
1. Genetics
As per the studies, a family history of Alzheimer’s increases the likelihood of developing the early-onset form. Mutations in specific genes, such as APP, PSEN1, and PSEN2, have been linked to inherited cases.
2. Down Syndrome
Similarly, people with Down syndrome are more prone to developing early-onset Alzheimer’s due to a genetic predisposition.
3. Lifestyle Factors
Certain lifestyle choices can also impact the risk of developing Alzheimer’s. Chronic conditions like high blood pressure, diabetes, obesity, and smoking have been associated with a higher likelihood of developing the disease at an earlier age.
4. Environmental Factors
Lastly, exposure to certain environmental toxins, such as heavy metals and pesticides, has been linked to an increased risk of developing Alzheimer’s disease. By understanding these population risks of early onset Alzheimer’s, individuals can make informed decisions about their health and take proactive steps to mitigate the risks associated with early-onset Alzheimer’s disease.
Identifying Early-onset Alzheimer’s Disease Through Diagnosis
Now, identifying the disease plays a crucial role in timely intervention and treatment for early onset Alzheimer’s. With advancements in medical science, distinguishing early-onset Alzheimer’s from other conditions has become more accurate. According to experts, innovative diagnostic tools, such as genetic testing and brain imaging techniques, aid in pinpointing the disease’s presence and progression.
Similarly, recognizing the unique characteristics of early-onset Alzheimer’s, such as cognitive decline in younger individuals, enables healthcare professionals to administer appropriate treatments and support. By combining these early-onset Alzheimer’s differential diagnosis approaches, medical experts can provide targeted care, enhance patients’ quality of life, and potentially slow down the advancement of this challenging neurodegenerative disorder.
Genetic Factors Among the Causes of Early-onset Alzheimer’s
Studies have shown that the early onset Alzheimer’s genetic component is a significant factor in the development of this disease. But through genetic tests for early onset Alzheimer’s, healthcare professionals can identify specific mutations in genes like APP, PSEN1, and PSEN2. These mutations contribute to the genetic predisposition of the disease.
However, it is important to acknowledge that not all cases of early-onset Alzheimer’s have a genetic origin. As mentioned above, there are non-genetic early-onset Alzheimer’s factors, including lifestyle choices and environmental exposures, also play a role.
How Are Early-Onset Alzheimer’s Patients Staying Active?
Cindy Kolick, a professional theater actor, first presented early-stage Alzheimer’s disease at the age of 42 and was later diagnosed with early-onset Alzheimer’s disease at the age of 52. Alzheimer’s disease forced her to resign from her profession; nonetheless, she remained as active as possible. She sings in the chorus at the residential complex she lives in, exercises, and participates in online Alzheimer’s drug studies on a daily basis.
Another Alzheimer’s disease early onset case is that of Pati Hoffman. Hoffman used to have a corporate marketing job but was forced to leave it with an early diagnosis at the age of 55. Hoffman now speaks about her struggles at events and continues to stay active by volunteering at the local food bank and walking.
Doctors and nurses also recommend that early-onset Alzheimer’s disease patients join support groups. As Danielle Arends, a nurse practitioner, stresses, Alzheimer’s disease “can be an isolating disease”. A peer support group, staying active, and medication to treat dementia, will aid in the fight against the signs of early-onset Alzheimer’s.
5 Expert Tips to Stay Active with Early-Onset Alzheimer’s
- Daily exercise is essential for promoting both mental and physical health. You should choose something therapeutic and repetitive.
- If you enjoy yoga, make yoga a daily excursion. If you enjoy swimming, take up swimming. If you enjoy walking, go on walks with your dog or your friends!
- Continue doing what you are passionate about, but make sure that you do it on a smaller scale. In Kolick’s case, this meant continuing singing, just not at the professional level; while in Arends’ case, she continues to fulfill a leadership role by speaking at conferences and events about her personal struggles.
- It goes without saying that early-onset Alzheimer’s requires medical treatment – both therapy and medicine. So, you should follow the directions given by your doctor and take whatever dementia medication is prescribed.
- Attend personal counseling sessions and peer support groups.
Conclusion
All in all, we can say that Alzheimer’s is a disease that affects you mentally, but you can fight it by staying active. Keeping a positive mindset and some exercise is all you need to navigate a healthy and happy lifestyle while suffering from early-onset Alzheimer’s. So, stop sulking and be active!
Reference
- 2012. Early Onset Dementia: A national challenge and future crisis summary. Alzheimer’s Association. https://www.alz.org/national/documents/report_earlyonset_summary.pdf
- 2017. The genes associated with early-onset Alzheimer’s disease. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871104/
- 2019. What Causes Alzheimer’s Disease. National Institue of Aging. https://www.nia.nih.gov/health/what-causes-alzheimers-diseas
- 2022. What Are the Signs of Alzheimer’s Disease. National Institue of Aging. https://www.nia.nih.gov/health/what-are-signs-alzheimers-disease
- 2021. Exercise in the early to middle stages of dementia. Alzheimer’s Society. https://www.alzheimers.org.uk/get-support/daily-living/exercise/early-middle-dementia#:~:text=Walking%2C%20gardening%20and%20housework%20are,continue%20these%20activities%20where%20possible.
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Say No to These 7 Most Addictive Foods for a Healthier You
When people think of addiction, they usually think of drugs such as opioids and marijuana, right? Well, of course, yes! However, it is worth noting that there are some edibles as well that might seem normal but are the most addictive foods. We are going to tell you about seven such food items that are addictive and unhealthy for you. As per research, by cutting back on the consumption of these addictive foods, many have found a myriad of health benefits and also lost excess weight.
Understanding that exorphins, a chemical in foods, can act as a drug in your body and thus fuel addiction can help many patients to better monitor their weight and to successfully fight off those late-night eating binges and their excessive cravings. So, are you ready to know about the addictive foods that you should avoid? Let’s go!
7 Most Addictive Foods According to Science
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Dairy Items
If you ask us ‘what is the most addictive food’, we’d say that it’s dairy items. Yes, that’s true. The protein in your dairy foods is called casein. This casein is very addictive and interestingly the same medications that are administered in an emergency room for a drug overdose can eliminate the craving for dairy. We hope this gives you an idea of just how very powerful the craving for casein is in your body.
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Meat
Many people crave meat, however, what they are really craving is the albumin as well as the hemoglobin and gamma globulin that are in the meat. These specific chemicals are well known for their ability to activate the opioid receptors in the brain, and this is why meat is considered one of the most addictive foods. If these patients are treated with medications that block opiate receptors their craving drops dramatically.
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Sugar
Do you know that sugar, especially when combined with fats, acts as an opiate? Yes, that’s true! And when treated with opiate blockers, the person will stop craving the combination very quickly. Sugar and fats are responsible for obesity in many patients and are among the most addictive foods, so you better stop over-consuming them.
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Potato Chips
If we talk on a global level, potato chips are probably on top of the list of the most addictive foods. Yes, you heard it right! Do you know that the potato chips that seem to be a tasty and go-to snack to you, are high on salt and oil, making them extremely unhealthy for you.
Consuming potato chips on a regular basis can lead to obesity and other serious health issues such as health diseases.
Combine fats with sugar and you have an epidemic of obesity. Many people think that if they just eat donut holes in lieu of the actual donut they are okay. This couldn’t be further from the truth. The combination of sugars and fats works together to act as opioids in the system.
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Salt
If you suffer from high blood pressure, one of the first things you’re advised to do is take the saltshaker off the table and stop using salt in your cooking. Salt is among the most addictive foods and forces the body to retain fluids and thus increasing blood pressure. Sadly, many of us learn to crave salt from a young age. This salt craving is very difficult to break but well worth the effort if you, like many of us, are suffering from high blood pressure.
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Rice And Wheat
You should know that the protein in wheat and rice called gliadin acts as an opiate in your system. Again, your body begins to crave it like a drug, and you crave more and more bread when you’re dining. Remember that the more bread you eat, the more you’re feeding the addiction, and the same goes for rice. If you’re craving more than a normal serving of highly addictive foods, you may need to wean yourself from bread and rice.
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Ice cream
Your favorite dessert, ice cream, is yet another one of the addictive food items. This is because it is full of calories, fat, sugar, and high-fructose corn syrup (which is highly addictive). So, the next time you crave ice cream, remember that it can affect you in numerous negative ways eventually.
Conclusion
If you’re struggling to stop food addiction because you don’t know which food items to avoid, you don’t have to worry anymore. With the list of the most addictive foods mentioned above, there is hope. So, get ready to cut back on the amounts of the above-mentioned foods and make sure you’re only eating normal-sized portions. Also, stock your kitchen, pantry, and work desk with healthy snacks such as fresh fruits, nuts, and whole grains.
Hope this article helped you!
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Recognizing The Silent GERD Symptoms Beyond Heartburn
If you experience an annoying sensation in your stomach that feels like the acid in your stomach is bubbling toward your throat, maybe you have chronic heartburn. While it’s normal to experience heartburn from eating greasy foods, many times it could be something more severe.
GERD symptoms encompass a range of uncomfortable experiences, such as heartburn, acid reflux, and difficulties with swallowing. These symptoms can significantly impact the quality of life and should not be ignored.
GERD stands for a medical condition called gastroesophageal reflux disease. This medical condition occurs when the acid in your stomach rises to your mouth, lungs, and esophagus.
The truth is the condition isn’t rare. Yes, you heard it right! According to research studies, around 18 to 27% of people in North America suffer from the condition.
If you want to know “what are the symptoms of GERD”, keep reading as in this post, you will discover warning signs, indicators of GERD, risk factors, and treatments
What Are the Gastroesophageal Reflux Disease Symptoms?
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Bitter taste in the mouth
One of the first gastroesophageal reflux disease symptoms is that you have a bitter taste in your mouth.
GERD moves the food and bile from your tummy into your throat, causing a bitter taste in your mouth. At the same time, you may also experience a burning in your esophagus that is highly unpleasant and painful.
It is one of the GERD symptoms when your throat feels hot and sore, and you also produce more saliva than usual. It almost feels as if your throat is on fire. So, if this happens to you, do not shrug it off as a one or two-time occurrence.
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Consistent heartburn
Many people who experience heartburn think that the heartburn will go away if they take an antacid, but sometimes it does not. Remember that when it does not go away, it might not be a simple heartburn as severe GERD symptoms often include a burning sensation in the chest.
It is normal to feel regurgitation and heartburn in your chest occasionally. But if it happens frequently, you may have contracted GERD.
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Difficulty swallowing
If you are experiencing a sensation of food getting stuck in your throat, it is another symptom commonly associated with GERD, further indicating the possibility of its presence. It’s important to recognize and address GERD symptoms to ensure proper diagnosis and appropriate management of GERD.
When you have GERD, you feel like the food is getting stuck in your throat, and this condition is called dysphagia. Remember that this condition can make it difficult to swallow. It can also make you feel like you do not want to eat.
The condition seems to flare up when eating these foods: Spicy foods, Chocolate, Acidic foods, Soft cheeses, and Caffeine.
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You feel like a heart attack is on its way
Another one of GERD symptoms in adults is that you feel like you are experiencing a heart attack. Since the chest is next to the heart, you might mistake the GERD symptoms for the cardiac symptoms associated with a heart attack.
Other than burning, you can also feel pain when suffering from GERD. That is another reason people think they are having a heart attack when they experience GERD.
Remember that if you are not sure what is causing your chest pain, the best option is to see a physician to find out for sure and get medications. You should never just assume that you have GERD and head to the neighborhood pharmacy for an over-the-counter medication.
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You may suffer from a persistent cough
When the acid in your stomach travels up your food pipe, some of the acids can seep into your lungs, which further creates respiratory problems. They can be minor and give you a hoarse cough, cause congestion in your chest, or you may even suffer from persistent cough.
Sometimes respiratory issues can cause pneumonia, wheezing, laryngitis, or asthma. This is why you should consider seeing a physician to find out the cause.
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You may face respiratory problems
If you feel shortness of breath, you should know that difficulty in breathing is one of the many GERD symptoms. Some of the respiratory problems are associated with GERD include aspiration or bronchospasm. You should know that these conditions can become life-threatening and should not be ignored.
Serious Issues That Could Happen If GERD Is Left Untreated
You need to keep in mind that GERD symptoms and treatment go hand in hand. If left untreated, GERD can lead to more serious health conditions. Yes, that’s true!
- One condition is called esophagitis. Esophagitis happens when acid damages the lining inside the esophagus.
- Other conditions that may occur from acid reflux disease include a hiatal hernia. Hiatal hernias form when the stomach slides into the chest from your diaphragm.
- GERD can also turn into esophageal ulcers, esophageal strictures, or at worst a pre-cancerous condition called Barrett’s esophagus. It’s also known as esophageal cancer.
Risk factors
There are several risk factors for GERD, and here are some of them:
- Obesity and excess body weight can increase abdominal pressure, leading to a higher likelihood of acid reflux.
- A hiatal hernia, where part of the stomach protrudes through the diaphragm, can also contribute to GERD.
- Other factors include smoking, which weakens the lower esophageal sphincter, pregnancy, which places pressure on the abdomen, and certain medications like antihistamines and calcium channel blockers.
- Dietary choices, such as consuming fatty and spicy foods, alcohol, and caffeine, can also exacerbate GERD symptoms.
These negative risk factors for GERD can contribute to the development or worsening of GERD symptoms. Managing these risk factors and adopting lifestyle modifications can help reduce the occurrence and severity of GERD symptoms.
Causes of GERD
Just like any other disease, there are numerous factors that can cause GERD. Here are some causes of GERD in adults.
- Weak lower esophageal sphincter (LES)
- Hiatal hernia
- Abnormal esophageal contractions
- Delayed stomach emptying (gastroparesis)
- Increased abdominal pressure
- Obesity and excess body weight
- Pregnancy
- Smoking
- Certain medications (e.g., antihistamines, calcium channel blockers)
- Dietary factors (e.g., fatty and spicy foods, citrus fruits, chocolate, caffeine)
- Alcohol consumption
- Stress and anxiety
These factors can contribute to the development or exacerbation of GERD by impairing the function of the LES, increasing acid production, or disrupting the normal digestive process. It’s important to identify and address these causes of GERD in older adults to effectively manage its symptoms.
When to Contact Your Physician?
If you’re experiencing any of the above-mentioned GERD symptoms such as shortness of breath, a persistent cough, difficulty swallowing, or chest pain, contact your physician immediately. Your doctor will do some tests, and if you have GERD, they may prescribe what’s known as a proton pump inhibitor for treatment. Some of the medications may include but are not limited to:
- Omeprazole
- Esomeprazole
- Lansoprazole
The above are the most common medicines to treat GERD, but there are other medical options as well. Moreover, your physician may refer you to a gastroenterologist for further testing as well.
Home Remedies to Treat GERD
You can take steps at home to relieve your GERD symptoms. Some of the things that can help include elevating your head at bedtime and improving your digestion.
- Eat three to four hours before bedtime to give your food time to digest properly while you’re still awake.
- Elevate your head when you get ready for bed by propping your pillows up high.
- Sleep on your left side to avoid irritation due to the shape of the stomach.
Following these tips will help relieve your GERD and allow you to sleep more soundly through the night.
Final Words
We hope that now you know the gastroesophageal reflux disease symptoms that you might experience when you have GERD. This condition can be managed with medication, proper diet, and sleep adjustments. If you’re experiencing any of these symptoms, you should immediately visit your doctor. And, if you already have a prescription from your doctor and are looking for affordable medications, contact our pharmacy to learn how you can save on a wide variety of prescriptions.
References
- 2002. Joel J. Heidelbaugh. Gastroesophageal Reflux Disease (GERD). Michigan Medicine. https://www.med.umich.edu/1info/FHP/practiceguides/gerd/gerd.12.pdf
- 2013. National Insititute of Diabetes and Digestive and Kidney Diseases. San Francisco Surgical. Gastroesophageal Reflux (GER) and Gastroesophageal Reflux Disease (GERD) in adults. https://sfsurgery.com/wp-content/uploads/2014/06/Gastroesophageal-Reflux-Disease-GERD.pdf
- 2019. J. family Med Prim Care. Prevalence and risk factors of gastroesophageal reflux disease. NIH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436310/
- 2021. Anna Taraszewska. Risk Factors for Gastroesophageal Reflux Disease Symptoms Related to Lifestyle and Diet. National Institute of Public Health. https://wydawnictwa.pzh.gov.pl/roczniki_pzh/media/Taraszewska_RPZH_2021_Vol%2072.pdf
- 2021. Rasool MF. Assessing the Frequency and Risk Factors Associated with Gastroesophageal Reflux Disease (GERD). Dove Press. https://www.dovepress.com/assessing-the-frequency-and-risk-factors-associated-with-gastroesophag-peer-reviewed-fulltext-article-RMHP
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Is Milk Bad for You: Unveiling Its Health Concerns
Is milk bad for you? Can it affect your health negatively? Well, as per the common knowledge people have, calcium means strong bones and helps us build muscle, right? Of course, yes!
But we hope that you know that there are other sources of calcium than milk. Are you wondering why we are saying this? Well, that’s because milk actually has harmful effects on our health. Yes, you heard it right! People with chronic constipation, arthritis, and allergies have had their condition disappear when they stop eating dairy.
Want to know how and why is dairy bad for you? If yes, then keep reading as we are going to talk about the most common dairy health concerns.
1. Low-Quality Forage
If one of the questions that come to your mind is “why is milk bad for you”, then know that one of the reasons for it is low-quality forage. You should know that cattle feed can alter the health conditions of the cow and hence the milk. Cows are fed soy, corn, cottonseed meal, or commercial foods. These contain a lot of bad things and chicken manure, and pesticides are just two of them.
Cattle feed is an essential source of nutrients needed for milk production. It provides protein, energy, as well as fiber needed for cud chewing, rumination, and rumen health. Dairy farms need to think about how much and what quality of cattle feed they should use before deciding on the diet that they’re going to give to their cows. You should know that grains, proteins, and other supplements are added to cattle feed to provide the same nutritional value as fodder. So, if you think about “Is drinking milk bad for you”, know that it can be if low-quality fodder is used.
2. Pasteurization
Another reason why milk is bad for you is pasteurization. Pasteurizing milk means that the milk has been heated to a high enough temperature to kill specific bacteria and stop enzymes. But unfortunately, it destroys vitamins, denatures milk proteins, kills valuable bacteria, and encourages pathogens as well. You should know that calves that are fed pasteurized milk are not healthy and often die young.
Pasteurization was started in the 1920s to stop many diseases that happened due to dirty production methods, but now that production methods have been cleaned up pasteurization is no longer necessary.
Raw milk contains various things, such as delicate enzymes and probiotic bacteria. However, it often goes through a very high heat process which kills these nutrients. The result is lost vitamins and minerals and changes in flavor or texture. So, if you are still thinking about “is milk bad for you”, then you should know that milk with no nutrients might be bad for you.
3. Ultra-pasteurized (UHT)
Another reason why dairy is bad for you is ultra-pasteurization which is used to kill heat-resistant bacteria. It increases it’s shelf life but lowers its safeness. Yes, that’s true! Ultra-pasteurized milk goes from refrigerated (cold) to above boiling in less than two seconds. This has the same effects as regular pasteurization just on a higher level: fewer vitamins, more pathogens. UHT alters the taste of regular pasteurized milk and can lose up to 20% less folate, riboflavin, vitamin A, vitamin B12, vitamin C, and thiamin. So, if you are wondering about “Is milk bad for you”, then we’d say that ultra-pasteurized milk is bad for you.
4. Homogenized
Homogenization breaks down fat pieces, so they do not rise to the top. And you should know that this type is harder to digest. So, if you want to ask “is milk healthy” when it’s homogenized, then remember that it’s not.
When it is homogenized, then rather than proteins being digested in the stomach, they are broken down and absorbed into the bloodstream. These unusual proteins can cause the immune system to be inflamed. Homogenized milk has been known to increase your risk of heart disease. So, we hope you now understand why is dairy bad for you when it is homogenized.
Conclusion
We hope that this blog answered your question about “Is milk bad for you”. Remember that if you want to drink milk, rather than buying any milk, it is suggested to buy pure raw milk from grass-fed cows. Keep in mind that if you were thinking “are dairy products bad for you”, you should know that they are not always bad. The problem is not the milk, but rather the processing it goes through from cow to store.
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10 Foods That Reduce Anxiety and the Ones That Worsen It
Do you know that as per the reports, one of the biggest health disorders in the USA is stress, which leads to various more serious conditions? Yes, that’s true! But breathing exercises and nutritious foods reduce stress and anxiety. Stress is a common condition that can be caused by many factors. For some people, the best way to relieve stress is to eat. However, you need to keep in mind that not all foods are good for stress relief. In this blog, we will explore various foods that reduce anxiety. We will also talk about the ones that should be avoided at all costs.
Which Are the Foods That Reduce Anxiety?
Now, we are going to tell you about some of the top anxiety–reducing foods that can help you have a healthier and happier life without any stress.
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Vegetables:
Research says that vegetables are one of the best foods for anxiety reduction. They contain magnesium and vitamin C, which are both important for reducing stress levels and enhancing moods. They also contain antioxidants that help reduce inflammation in the body which can cause or worsen depression symptoms or anxiety attacks.
People who deal with chronic pain may find relief from eating vegetables as well. This is because they are believed to contain natural painkillers such as capsaicin (found in hot peppers) and curcumin (found in turmeric).
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Nuts and Seeds:
Next up we have nuts and seeds as foods that reduce anxiety. These high-fat foods are great for reducing tension because they contain omega-3 fatty acids which have been shown to improve tension by relaxing your nervous system.
Incorporating foods that reduce stress such as walnuts and pumpkin seeds is great for beginners because of their low-fat content.
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Dark Chocolates
Next up we have dark chocolate as research says that it is one of the foods that reduce anxiety fast. It is packed with flavonols and antioxidants that reduce tension by increasing blood flow to your brain. This can increase your ability to be alert and concentrate on tasks which can decrease symptoms of anxiety.
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Anti-inflammatory Foods
Anxiety is not just a mental health issue; it also has physical effects such as increased inflammation and high cortisol levels. Foods that reduce anxiety and help fight inflammation are avocado, berries, mint leaves, and turmeric. Remember that turmeric is great because it has been shown to have anti-inflammatory properties. It also contains curcumin which has been shown to improve cognitive performance.
You need to keep in mind that along with food for stress reduction, there are some foods that should be avoided if you’re trying to reduce your stress. Such foods include fast food, fried foods, and sugar-sweetened beverages. You should try healthy ways to reduce stress like journaling each day or listening to calming music while relaxing in a bubble bath.
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Fish Rich in Healthy Fats
Fish rich in healthy fats, such as omega-3 fatty acids, have been shown to aid in anxiety and stress reduction. The consumption of fish oil for anxiety, which is derived from these fatty fish, has been linked to improvements in mood and mental well-being.
Research suggests that the omega-3 fatty acids found in the best fish oil for depression anxiety can help alleviate symptoms of depression and anxiety, making it one of the best natural remedies for those seeking relief from these conditions.
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Eggs
Eggs and anxiety are closely related because it is a nutrient-dense food that can contribute to anxiety and stress reduction. Rich in nutrients like vitamin D, B vitamins, and omega-3 fatty acids, eggs are said to provide essential building blocks for brain health.
Vitamin D plays a role in mood regulation, while vitamin B is crucial for maintaining a healthy nervous system. Moreover, omega-3 fatty acids found in eggs have been associated with improved mental well-being as well. So, incorporating eggs for anxiety into a balanced diet can be a beneficial strategy for managing stress levels.
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Turmeric
Turmeric, renowned for its medicinal properties, has been studied for its potential benefits in anxiety and stress reduction. Curcumin, the active compound in turmeric, has shown promising effects on mood and mental health. Research suggests that turmeric for anxiety may help alleviate symptoms by regulating neurotransmitters involved in mood regulation.
Furthermore, its anti-inflammatory properties may contribute to reducing symptoms of depression and anxiety. So, we can say that incorporating turmeric to reduce depression and anxiety into one’s diet or taking curcumin supplements could be a natural approach to supporting mental well-being.
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Chamomile
Chamomile and lavender tea have been widely recognized for their calming properties and potential benefits in anxiety and stress reduction. Lavender, with its pleasant aroma, is also believed to have anxiety-relieving properties. Chamomile for anxiety is well-known for its soothing effects on the nervous system, promoting relaxation and reducing anxiety symptoms.
So, combining these two herbs in tea form can create a soothing and comforting beverage that may help alleviate stress and promote a sense of calmness, making chamomile and lavender tea for anxiety a popular choice for those seeking natural remedies for stress and anxiety.
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Yogurt
Yogurt for depression and anxiety is yet another good option as it is a probiotic-rich food. Probiotics found in yogurt promote a healthy gut microbiome, which plays a crucial role in mental well-being. It is believed that a balanced gut flora can positively impact mood and alleviate symptoms of anxiety and that’s why we can say that yogurt helps with anxiety.
Additionally, yogurt’s nutrient content, including B vitamins and magnesium, may contribute to overall mental health. Incorporating yogurt into one’s diet may be a simple and tasty way to support emotional well-being and potentially alleviate symptoms of depression and anxiety.
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Green Tea
Green tea has gained recognition for its potential role in anxiety and stress reduction. The natural compounds present in green tea, such as L-theanine and polyphenols, have been found to promote relaxation and improve mental clarity.
Green tea for anxiety is known to have a calming effect on the nervous system without causing drowsiness. Choosing high-quality and the best green tea for anxiety can ensure maximum benefits. This further makes it one of the best natural options for managing anxiety and stress levels.
What Foods Worsen Stress and Anxiety?
As there are some foods that reduce anxiety, reports say that there are some that can worsen it as well. These include foods that increase stress hormones and oxidative stress.
Different people react to food differently, but there are some general guidelines for what can worsen anxiety:
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High-sugar foods:
You should know that, as per the reports, caffeine and alcohol all increase the risk of anxiety symptoms. Moreover, candy, donuts, ice cream, and many other sugary snacks can also worsen anxiety symptoms. Sugar increases stress hormones and this can further lead to an increase in anxiety symptoms.
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Fat and Protein:
Some reports suggest that high-fat or protein foods can also increase oxidative stress in the body which has been linked to increased anxiety symptoms.
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Caffeine
Contrary to popular belief that it is a food for stress reduction, research says that caffeine is not good for overall health. Yes, you heard it right. It can worsen anxiety due to its effects on the body’s stress hormones and cortisol levels.
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Alcohol
Reports say that alcohol is one of the worst things you can consume. It is said to have numerous negative impacts on your physical and mental health including causing stress and anxiety. If you are already dealing with stress, it can even make things worse for you.
Final Thoughts
We hope that now you are well aware of the foods to reduce depression and anxiety. By incorporating them into your diet and avoiding the ones that increase stress, you can fight anxiety and depression effectively.
References
- 2007. Stress a Major Health Problem in The U.S. American Psychological Association. https://www.apa.org/news/press/releases/2007/10/stress
- 2014. Using food to reduce stress: Effects of choosing meal components and preparing a meal. Behavior Lab. http://www.behaviorlab.org/Papers/FoodStress.pdf
- 2018. Combating Stress with a Balanced Nutritional Diet. Mhit.org. http://www.mhit.org/assets/combat-nutritional-stress.pdf
- 2014. Diet and Stress. Research Gate. https://www.researchgate.net/publication/265645052_Diet_and_Stress
- 2023. Foods and Drinks Linked to Anxiety: What to Avoid and What to Eat. US News & World Report. https://health.usnews.com/wellness/food/articles/foods-and-drinks-linked-to-anxiety
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Understanding Endometrial Cancer Treatment and Diagnosis
In the realm of women’s health, the battle against cancer stands as one of the greatest challenges. Among the various forms of this relentless disease, endometrial cancer emerges as a prominent adversary.
So, with a mission to empower and enlighten, this blog will unravel the mysteries surrounding this prevalent gynecological cancer, shedding light on endometrial cancer treatment, risk factors, and diagnosis.
What increases the Endometrial Cancer Risk Factors?
These are some factors that may increase the risk of endometrial cancer:
- Early menstruation (starting before age 12)
- Early menopause (before age 50)
- Endometrial polyps
- Estrogen replacement therapy
- Irregular periods
- Never being pregnant
- Obesity
- Polycystic ovary syndrome (PCOS)
- Tamoxifen use (a drug for breast cancer treatment)
Endometrial Cancer Prognosis
Endometrial cancer prognosis is a crucial aspect of understanding the potential outcome and future course of the disease. Factors such as the stage of cancer at diagnosis, grade of the tumor, and the presence of specific biomarkers play significant roles in determining prognosis.
A favorable prognosis is often associated with early-stage diagnosis, lower tumor grade, and the absence of metastasis. However, you should know that each case is unique, and the prognosis may vary. Through advanced medical advancements and personalized endometrial cancer treatment approaches, medical professionals strive to optimize outcomes and provide hope to individuals facing endometrial cancer.
Aside from these factors, some health conditions also increase the risk of developing cancer, and these conditions include breast cancer, colon cancer, diabetes, gallbladder disease, and high blood pressure.
Endometrial Cancer Diagnosis
This condition is usually detected at very early stages because it produces abnormal vaginal bleeding. This symptom urges women to see their doctors. When the condition is diagnosed early on, surgery can be performed to remove the uterus, which successfully cures the condition. Other signs and symptoms of endometrial cancer include:
- Abnormal blood-tinged discharge from the vagina
- Bleeding in between periods
- Pain during intercourse
- Pain in the pelvis
- Vaginal bleeding after menopause
Seeing a doctor and seeking endometrial cancer treatment right away is important whenever you experience any of these symptoms. While they may be signs of a completely different condition, it’s still essential to get checked right away to ensure that the condition is ruled out.
What Are Some Endometrial Cancer Treatment Methods?
1. Surgery
Surgery is done to remove the uterus, and oftentimes, the fallopian tubes and ovaries, too. This is believed to be a major alternative treatment for endometrial cancer. It is usually done for the early stages of cancer when the problem is still contained inside the uterus.
2. Radiation Treatment
Radiation treatment for endometrial cancer is yet another way to combat this cancer. This endometrial cancer treatment method makes use of powerful energy beams to kill cancer cells. In some cases, radiation may also be done prior to doing surgery, as it shrinks tumors and makes them easier to remove.
3. Hormone therapy
Another effective method to fight this cancer is hormone treatment for endometrial cancer. It involves the intake of medication, which in turn affects the hormone levels in the body. This is usually done for those with advanced endometrial cancer, especially that which has already spread outside the uterus.
4. Chemotherapy
One of the most common cancer treatments, chemotherapy uses chemicals to kill cancer cells and is also recommended for women with advanced levels of endometrial cancer. So, we can say that chemotherapy is an effective metastatic endometrial cancer treatment.
Endometrial Cancer Staging
If indeed you are diagnosed with endometrial cancer, you will need to undergo endometrial cancer staging treatment. Your treatment method will depend on the various characteristics of the disease. Some of them are what stage it is, your overall health, and of course, your preferences in terms of treating it.
Final Thoughts
Endometrial cancer, just like other diseases, should not be ignored as it can prove to be fatal. Now that you know about its risk factors, make sure to take precautions. And if you notice any of the above mentioned symptoms, contact a doctor immediately for diagnosis. Remember that only effective endometrial cancer treatment can help you fight that dangerous disease.
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Uncovering 6 Surprising Health Benefits of watermelon
Summer means watermelon because who doesn’t love watermelon? But do you know that it is not only juicy and thirst-quenching – it is also packed with vitamins and antioxidants that are beneficial to your health, which can provide a variety of benefits? Yes, you heard it right! There are numerous benefits of watermelon.
Some of the nutritional benefits of watermelon include its ability to help hydrate the body, support weight loss, improve heart health, and manage diabetes. There are many more health benefits of watermelon that we are going to tell you about so keep reading.
What Are the Health Benefits of Watermelon?
Now, get ready to stock up on watermelon for yourself this summer as we are going to tell you about some interesting watermelon nutrition facts.
Watermelon Elevates Mood
Watermelon is full of vitamin B6 which helps the function of the chemicals in the brain that moderate anxiety and panic. People usually take vitamin B6 to stabilize their mood and improve their metabolism. So, we can say that this is one of the biggest watermelon benefits.
Watermelon Improves Heart Health
Lycopene is an antioxidant that is found in some red fruits, such as watermelons. This antioxidant reduces people’s risk of prostate cancer and heart disease. In addition, it has been found that if you eat a diet high in lycopene you are less likely to suffer from a heart attack. Watermelon is the only fruit that contains high concentrations of lycopene. So, less chance of heart attack is one of the many benefits of eating watermelon.
Watermelon Affects the Immune System
Another one of watermelon’s health benefits is that it improves the immune system. Remember that watermelon is high in vitamin C, an important substance if you want to boost your immune system. The vitamin C in watermelon will prevent you from becoming sick and will slow down the progress of medical conditions which is yet another one of the benefits of watermelon.
Watermelon Enhances Skin Health
Another one of the nutritional facts of watermelon is that it is a natural source of the most powerful antioxidants. The beta-carotene in watermelon will help prevent a number of illnesses and provide health benefits such as anti-aging. Yes, you heard it right! The components in watermelon will neutralize the free radicals in your body and slow down your aging processes.
So, for those who worry about their skin and aging a lot, the biggest one of the benefits of watermelon is that the fluid in watermelon will keep your skin hydrated and beautiful.
Watermelon Facilitates Good Eyesight
Most people look to carrots to provide them with good eyesight, right? But did you know that there is plenty of Vitamin A in watermelon too? So, one of the biggest benefits of watermelon juice is that it prevents blindness and will also help boost your eyesight.
The Nutritional Benefits of Watermelon for Replenishing
While the nutritional value of watermelon is great, it is a low-calorie, hydrating fruit. It includes electrolytes, sodium, vitamins A and C, potassium, lycopene, and potassium, which we lose when we sweat. Moreover, its high-water content makes it a great choice for replenishing the body after an intense workout to refresh your body.
Conclusion
I hope that now that you are well aware of the benefits of watermelon, you will include it in your diet in summer. It won’t be wrong to say that it is like a one-stop solution to your various health issues, from the skin to the immune system to the heart.
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Understanding How to Lower Triglycerides Naturally?
Recent studies have shown that borderline patients with high levels of triglyceride can lower triglycerides with a change in lifestyle and a change in diet. Yes, you heard it right!
Triglycerides are a form of fat in the bloodstream that can rise if someone is overweight, inactive, a smoker, consumes too much alcohol or eats a diet high in carbohydrates. Are you wondering why and how to lower triglycerides naturally? Well, lowering triglycerides naturally can help reduce the risk of heart disease and improve overall health. And as for how to lower it, keep reading as we are going to tell you about the best way to lower triglycerides.
Understanding the Levels of Triglycerides
What is a normal triglyceride number and how to lower triglycerides? Now that you know what are, let us understand this as well. Experts from a screening study demonstrated that people who have less than 100mg/dL of triglycerides are the healthiest and that these levels are optimal. Remember that the normal triglyceride level for males and females might differ a bit.
Borderline triglyceride patients have levels between 150-199mg/dL. Remember that borderline patients should consider losing 5% of their body weight and limiting their calorie intake along with limiting sugars to less than 10% of their total intake. You should know that weight loss has shown valuable changes in lipids and lipoproteins. So, with a 5-10% loss of body weight comes positive benefits such as a 20% reduction of triglycerides, a 15% decrease in LDL cholesterol, and an 8-10% decrease in HDL cholesterol.
2 Ways to lower triglycerides
Now, get ready to know how to lower triglycerides naturally as we are about to tell you how to quickly lower triglycerides.
Triglycerides diet
There has been a lot of confusion about the best way to lower triglycerides and how much it actually affects the cardiovascular system. Borderline patients are recommended to consume no more than 100g of fructose from processed foods. Foods that assist in triglyceride treatment include fruits and vegetables that are low in fructose, such as strawberries, grapefruit, bananas, and peaches should be eaten. A diet to lower high TGL causes should consist of high-fiber whole grains and healthy unsaturated fats such as omega-3 fatty acids along with high triglyceride meds.
Triglycerides and exercise
Remember that you should do exercise to lower triglycerides. We are saying this because regular exercise can help lower triglycerides by increasing muscle mass, improving insulin sensitivity, reducing body fat, and making sure that you have only good triglycerides. If we talk about the duration of exercise, at least 150 minutes per week should help reduce triglycerides.
Conclusion
So, if you didn’t know how to lower triglycerides naturally, we hope that now you are familiar with everything about it. And we believe that when you know how to reduce high triglyceride symptoms, all you need to do is manage your diet and exercise.
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10 Miraculous Health Benefits of Pomegranate
The pomegranate is a unique fruit in comparison to many others, isn’t it? Well, of course, it is! It consists of a hard exterior that protects the pomegranate seeds that are embedded inside.
Pomegranates have been used in many literary works as a symbol of fertility and marriage.
The best part is that there are numerous benefits of pomegranates and numerous myths are written based on pomegranates as well!
Do you know that people in the early ages even believed in the pomegranate’s ability to heal and restore health? Yes, that’s true. Even in this century, pomegranates are considered to be one of the healthiest fruits out there.
Pomegranate is rich in minerals, vitamins, and other beneficial properties. These consist of antioxidants, folic acid, iron, and more. So, ready to learn about the health benefits of pomegranates? Let’s go then!
Health Benefits of Pomegranate
1. Pomegranate Nutrition Facts
Pomegranate, a jewel-like fruit, not only entices with its rich taste but also packs a punch when it comes to nutrition. Bursting with antioxidants, vitamins, and minerals, pomegranate offers miraculous health benefits.
For instance, if you check pomegranate juice nutrition, you’ll realize that it delivers a refreshing dose of antioxidants. Similarly, pomegranate seeds nutrition provides fiber and healthy fats to the body.
According to experts, the nutritional values of pomegranates support a strong immune system and heart health.
2. Heart Health
Many health practitioners believe that the antioxidants in pomegranate aid the heart by lowering plaque buildup in the arteries. So, one of the benefits of pomegranate juice is that it reduces plaque in the blood vessels and allows proper blood flow.
In addition, pomegranates have been found to lower levels of LDL (low-density lipoprotein) cholesterol as well.
3. Cures Hypertension
As per the practitioners, another benefit of pomegranate is that it has a positive effect on blood pressure, making it a potential natural treatment for hypertension. Drinking about ¼ cup of pomegranate juice regularly allows for good circulation and control of blood pressure.
4. Prevents Cancer
Pomegranate has been shown to have potential cancer-fighting properties, making it a promising choice for cancer prevention. Better yet, studies show that one of the health benefits of pomegranate is that it can help prevent certain cancers like lung cancer, breast cancer, and prostate cancer.
5. Skin & Weight Loss Benefits of Pomegranate
Pomegranates are also an excellent fiber source found in pomegranate seeds. You should know that just a half-cup serving of pomegranate seeds provides about five grams of fiber, that’s 20% of the recommended daily intake of fiber. This further facilitates one of the greatest pomegranate benefits for the skin and keeps the skin healthy and glowing.
According to experts, pomegranates have the ability to reduce weight. So, it won’t be wrong to say that pomegranate benefits for weight loss are among of its biggest benefits. For this reason, eating pomegranates can be especially beneficial for those who are willing to lose weight.
6. Kidney Stones
Research has revealed that drinking pomegranate juice can treat kidney stones. Owing to its abundant antioxidants and unique compounds, pomegranate juice for kidney stones may prevent the formation of these painful stones.
Therefore, incorporating this tasty beverage into your routine could reduce your risk of developing kidney stones and promote better kidney health overall.
7. Antimicrobial Properties
Experts also believe that pomegranates contain natural compounds that can combat bacteria, viruses, and fungi. This means that antimicrobial pomegranate can help improve oral health and boost your immune system.
8. Exercise Endurance
Now if you’re confused about how pomegranate and exercise endurance are related, you should know that the mighty pomegranate or its juice can boost endurance. Studies have shown that pomegranate contains antioxidants that can fuel your workouts with natural power.
9. Brain Health
When you think about pomegranate’s effect on the brain, researchers have found that it also contains polyphenols that support cognitive function and protect against age-related decline. A Pomegranate for the brain can improve memory, boost focus, and promote overall brain health.
Other than these, Pomegranate extract benefits the brain in many other ways including mood regulation, reduced oxidative stress, and more.
10. Digestive Health
Last but not least, Pomegranate’s high fiber content aids in smooth digestion and promotes healthy bowel movements. Simply put pomegranate juice for the digestive system possesses natural anti-inflammatory properties that soothe the digestive system and alleviate gastrointestinal discomfort.
Final Words
Despite all the benefits of pomegranates, they are still not eaten on as large of a scale as other fruits. It won’t be wrong to say that a pomegranate a day keeps the doctor away! Some even believe that eating pomegranates when you are sick can help you eliminate a common cold.
References
- Pomegranate as a Functional Food and Nutraceutical Source. USDA Agriculture Research Service.
https://www.ars.usda.gov/ARSUserFiles/60701000/Misc%20Pubs/o8.pdf
- Pomegranates, Raw. USDA Agriculture Research Service.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
- Pomegranate for Prevention and Treatment of Cancer: An Update. National Library for Medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/
2014. Fiber content and quality of pomegranate (Punica granatum L.) Cultivated in a Coastal Oasis. International Journal of Current Microbiology and Applied Sciences.
https://www.ijcmas.com/vol-3-2/Elhem%20Mansour,%20et%20al.pdf
- Herbal and Nutritional Treatment of Kidney Stones. American Herbalists Guild.
https://www.americanherbalistsguild.com/files/journal/vol%2010%20no%202/Kidney%20Stones%20V10N2.pdf
- Effect of pomegranate extracts on brain antioxidant markers. National Library of Medicines.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5488477/
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