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Gall stone vs kidney stone

It is normal to sometimes get things mixed up especially when they seem to share some similarities such as gall stone and kidney stone, chronic acid reflux and ulcer but we would be focusing on these most common two diseases, “gall stone and kidney stones”.

  1. So many people actually have gall stone but would mistake it for kidney stone. Well, worry less if you probably fall into this category. This article would help enlighten you more on the differences of both types of stones.

Gall stones or kidney stones are two conditions that could cause excruciating pains to any individual, but some people really don’t know they are both different preventive measures and treatment approaches. 

CHARACTERISTICS OF KIDNEY STONES AND GALLSTONES

  • Gall stones are cholesterol deposits that resemble pebbles, WHILE kidney stones are cement-like and are made of dissolved minerals in the urine 
  • Gallstones are found inside the gall bladder WHILE kidney stones develop in the urinary tract 

SIMILARITIES AND SYMPTOMS OF KIDNEY STONES AND GALLSTONES

  • Kidney stones are small as sand grains and grow larger causing pain when you try to urinate WHILE gall stones can be as small as sand grains too and can grow as big as a golf ball 
  • Kidney stones comes with symptoms like blood in the urine, painful urination, inability to urinate frequently WHILE gall stones come mostly with nausea, vomiting, fever and sweating.

      CAUSES KIDNEY STONES AND GALLSTONES

  • For kidney stones, foods that are high in sodium, animal protein can increase the risk of developing kidney stones. Foods like processed meat, canned/ tinned foods etc
  • WHILE a diet high in fat and cholesterol can contribute to gallstone formation. 

 RISK FACTORS OF KIDNEY STONES AND GALL STONES 

  • People that have a family history of kidney stones and who are middle aged adults are at higher risks of developing kidney stones 
  • WHILE adults over 40, especially women and those who are overweight are at higher risks of developing gallstones

TREATMENT/MANAGEMENT OF KIDNEY STONES AND GALL STONES

  • Kidney stones can be treated by removing the stones or adhering to a diet that controls the intake of the type of stone formed 
    • Gallstones can be treated by removing the gall bladder unlike kidney stones also and a diet with controlled cholesterol and low fat. 

PREVENTION OF GALLSTONES AND KIDNEYSTONES 

  • To prevent gallstones, while trying to lose weight, make sure to do it slowly and correctly. Don’t skip meals and exercise regularly. 
  • Careful with the use of birth control pills to prevent gallstones
  • Kidney stones can be prevented in a very easy way: just drink lots of water and maintain a healthy fluid level every day 

If you’re experiencing any of these symptoms mentioned above, it is very important you contact health care givers and professionals so they could help treat whichever stone it may be.

SOURCES:

Singh VK, Singh V, Rai AK, Thakur SN, Rai PK, Singh JP

Appl Opt. 2008 Nov 1; 47(31):G38-47.

[PubMed] [Ref list]

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NUTRITIONAL SUPPLEMENTS: ARE THEY FOR EVERYBODY?


For some age groups, nutrients gotten from mere diet might not be sufficient to keep the body running at a normal pace, hence the advent of nutritional supplements.

The sole reason for supplements is to help individuals achieve their daily nutrient intake and also help improve their health status as the case may be. Supplements are there to augment whatever lapses possible as diet alone might not be able to provide adequate amounts of a particular nutrient.

Nutritional supplements are consumables and the come either as capsules, pills or tablets. They are either the combination of a different nutrients (protein, fat, vitamins and minerals, carbohydrates, fiber) and compounds or just one nutrient that is produced by the body.

A supplement is mostly needed to help balance a particular nutrient in the body especially if there is a condition that requires more amount of that nutrient than the body can produce or mere diet can provide. It is not intended to substitute a healthy diet.

Research has it that the global market for nutritional and dietary supplements recorded over US$104 billion sales as at 2013. These sales was cut across globally among geriatric populations, pregnant women and the rising urban population.

The major types of supplements used are multivitamins, calcium supplements, fatty acids or fish oils, and mineral supplements.

CLASSES OF SUPPLEMENTS
The National Agency of Medicines suggests that dietary supplements be grouped according to their intended uses:
1. Food supplements as products which supplements the usual diet
2. Food stuff for particular uses which due to their special composition are targeted at certain groups e.g for special people with disordered metabolism, for infants from 2-5 months, for special sets of people with special physiological condition
Supplements also, can be classified according to their origin, texture, or in the form in which they are available. They could also be grouped as follows
i. Vitamins and minerals; in a combination form as multivitamin or multiminerals.
ii. Protein supplements; in form of liquid or tablets and not combined with other macronutrients.
iii. Different compositions of amino acids
iv. Meal surrogates in form of wafers, biscuits or powder
v. Carbohydrate supplement with/without electrolytes
vi. Supplements with natural anabolic effects
vii. Activator supplements of growth and other hormones
viii. Herbs etc.

Class Example Contents
Activator Amino acids Growth hormones and other hormones
Carbohydrate Dextrose Some vitamins and electrolytes
Herbs Ginseng, saw palmetto Amino acid and other plant sources
Minerals Selenium, zinc, multimineral tablets Contains only minerals
Multivitamins and minerals Vitamin D, calcium supplement Contains a mixture of vitamins and minerals
Oil supplements Cod liver oil, primrose oil Oil base with vitamins and minerals
Vitamins B complex, vitamin C (high doses) Contains only vitamins

Examples of Botanical supplements and their uses

Common Name Uses
1. Gingko biloba -Memory improvement, lowering blood pressure
2. Ginseng -overall health, anti-stress
3. Saw palmetto- Treating of bening prostatic hypertrophy
4. St Johns wort- Antidepressant
5. Valerian- Reducing anxiety
6. Green tea extract-  Antioxidant

Dietary Reference Intakes for Nutrients
The Dietary Reference Intakes (DRIs) are developed to help define nutrient requirements for healthy populations. These references are derivatives from scientific studies and researches to provide ranges for optimum to maximum indicators for good health, reduce the risk of chronic diseases and even the outcome of excessive intake on the health status of individuals.

RDA (recommended dietary allowance) simply is the average amount of a nutrient for a particular age/gender group that is thought to be sufficient to meet their nutrient requirement and bodily functionality in a day to about (97%-98%).

For an individual to be deficient of a nutrient, it means he/she is getting an inadequate supply of a particular nutrient(s). this would normally happen as a result of impaired digestion, absorption, transport or metabolism of nutrients. When these occurs, illness or diseases arises; then comes in nutritional supplements to the rescue.

WHEN IS THE BEST TIME TO SUPPLEMENT?

Consuming whole grains, vegetables, fruits, legumes, nuts and fishes might not just be sufficient for particular groups. Certain amounts of extra nutrients are needed to ensure they have reduced risk of disease and mortality rates.
Most times, these supplements are more effective when used for as preventive measures.

Groups with increased requirements:

1. Pregnancy and breastfeeding
– folic acid: pregnant and breastfeeding women would require a folic acid supplement in order to help their infants brain and spinal cords develop adequately. Their bodily supply wont be enough to sustain both mother and child, so supplementation is key at this period. In addition to a diet of folate-rich food sources which include okro, liver, cabbage, spinach, beans etc, a pregnant woman should take at least 400mcg of folate every day.
– calcium: (intake from dietary sources like milk, yoghurt, cheese, leafy vegetables, almonds is recommended) 1300 mg/day for women of 18 years; 1000 mg/day for those of 19 years and above. This is to help babies build healthy bones and teeth.
– vitamin D: 600 units/day; consider 2000mg for women in very extreme weather conditions (especially northerners )
– iron: . Iron is important in pregnancy to help create red blood cells and prevent anemia for both mother and child.
Recommended dosage is 27 mg/day. To prevent gestational anemia in non-anemic women, monitored supplementation at 120mg weekly is adviced ; given at the 1st day of the week in 2 divided doses
2. Aged people
• people from 60 and above always struggle with poor oral health, depression, dementia and social isolation. This might deter the intake of nutrient by this group and so supplementation is needed. Especially for nutrients like Vitamin B12 to avoid malabsorption and deficiency.

Conditions with risk of malabsorption:

• People that has undergone bariatric surgery: vitamins A, D, K, B1, B12, vitamin C and folic acid; calcium, copper, iron, selenium and zinc. Patients require routine supplementation with vitamins and minerals for 2 years or more, with doses higher than those provided by nonprescription supplements

• People diagnosed with several types of gastrointestinal diseases known to cause malabsorption or maldigestion (e.g., lactose intolerance, gluten-sensitive enteropathy, food allergies): fat-soluble vitamins, vitamin B12, vitamin K, zinc, iron, calcium

• People who might have swallowing, chewing or dental problems.

ADVANTAGES AND LIMITATIONS
There are quite a number of advantages attached to supplements as provide large content of nutrients in small volumes, specialized sporting needs, absence of unnecessary accompanying substances as fats, cholesterol and purines.

But for some reasons, some individuals tend to abuse these supplements by increasing the dosage or frequency which could result in a drop in the effectiveness of supplements. When this occurs frequently, the human body is forced to work harder to eliminate excesses.

An overdose of these supplements could lead to organ failure, hypervitaminosis, and endocrine disorders.

There are factors that lead to the appearance of side effects due to the toxicity of dietary supplements and they include: (i) dosage (ii) duration of intake (iii)special chemical properties found in supplements and their interactions with other foods (iv) the individuals weight (v) individual capacity.

SAFETY AND RISK LEVELS
These supplements have active ingredients that might be harmful to the body if not taken as prescribed by a physician, you should look out for reactions on your body as soon as possible and report to a healthcare center.
Some supplements can increase bleeding time if taken before surgery, while some can alter your response to anesthesia. Supplements have a tendency of reacting with some drugs in very detrimental ways and they include:
• Vitamin K can reduce the ability of the blood thinner warfarin to prevent blood from clotting.
• St. John’s wort can speed the breakdown of many medicines and reduce their effectiveness (including some antidepressants, birth control pills, heart medications, anti-HIV medications, and transplant drugs).
• Antioxidant supplements, such as vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy.
Metformin used by diabetics can reduce the absorption of vitamin B12

SOURCES:

1. McCormick DB. Vitamin/mineral supplements: of questionable benefit for the general population. Nutr Rev 2010;68(4):207-13.
2. Maher LK, Escott-Stump S. Krause’s Food, Nutrition, and Diet Therapy. 11th ed. USA: Elsevier, 2004. Vitamins. In: Kleinman RE, editor. Pediatric Nutrition Handbook. 5th ed. Elk Grove Village, IL: American Academy of Pediatrics, 2004.

3. Fraga CG (2009) Plant phenolics and human health: biochemistry, nutrition and pharmacology, vol 1. Wiley, Hoboken (more…)

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WHAT TO DO IF YOU HAVE A FAMILY HISTORY OF HIGH CHOLESTEROL

Globally, deaths arising from raised cholesterol levels reads at 2.6 million and this is sad. What’s sadder is the fact that about 10% of these people didn’t realize they have it; even the ones still alive.

Cholesterol might either be termed good or bad and many factors can influence the levels of cholesterol in your blood especially genetics.

Apart from lifestyle, diet and exercise, genetics could be a risk factor for increased cholesterol levels. If a family member has high cholesterol levels, there is every tendency you might have it especially if you don’t pay attention to lifestyle matters.

This phenomenon is termed “familial” since it runs in a family.

SOME FACTS ABOUT FAMILIAL HYPERCHOLESTEROLAEMIA

– 1 person in every 500 persons has it

– Doesn’t have symptoms, but these signs like deposits of cholesterol in skin and tendons could be notice

– Only 10%-20% of people with it know they have it

– Individuals with familial hypercholesterolaemia will pass it on to their children

IS THERE A DIFFERENCE BETWEEN FAMILIAL HYPERCHOLESTEROLAEMIA AND NORMAL HYPERCHOLESTEROLAEMIA?

If high levels of cholesterol occur in any relative of yours, such as a parent, sibling, or grandparent, you’re more likely to have it yourself. This occurrence is totally due to the passing on of genes from parents to children that increase levels of cholesterol in the blood.

Familial hypercholesterolaemia is more like an inherited form of hypercholesterolaemia. People with this type of conditions normally would have high cholesterol levels even with a lifestyle modification. Simply because they don’t have the capacity to regulate their cholesterol levels as other individuals.

There is every tendency that people with familial hypercholesterolaemia might not be able to control their cholesterol levels with just diet and exercise alone, but with medications too.

You should also note that not everyone with a high risk of developing high cholesterol actually has their cholesterol levels sky rocketing.

HOW DO I KNOW IF I HAVE FAMILIAL HYPERCHOLESTEROLAEMIA

One of the major ways to ascertain if you have high cholesterol levels especially if it’s a familial case is through a lipid screening test. This measures the amount of cholesterol in your blood.

Ideally, signs to look out for in adults are cholesterol levels above 190mg/dl and levels above 160mg/dl in children.

In addition, your doctor might help detect physical signs, which might not be common to everyone. These signs includes:

– Bumps or lumps around your knees, knuckles, or elbows

– Swollen or painful Achilles tendon

– Yellowish areas around your eyes

– A whitish grey colour in the shape of a half-moon on the outside of your cornea

WHAT CAUSES FAMILIAL HYPERCHOLESTEROLAEMIA?

This type of cholesterolaemia is a genetic one meaning it is hereditary and is caused by a defect on chromosome 19.

Your body finds it difficult to remove LDL cholesterol from the body making it easy for the narrowing of vessels which might possibly lead to atherosclerosis. You just need to get an abnormal gene from one family member to get this disease.

WHAT ARE THE RISK FACTORS AND HOW DO I MANAGE THEM?

1. OBESITY OR HIGH WAIST CIRCUMFERENCE: Both obesity and a high waist circumference can increase your risk for high cholesterol.

Obesity is defined as a body mass index (BMI) of 30 or higher, while a high waist circumference is 40 or more inches for men and 35 or more inches for women.

If you have a family history of hypercholesterolaemia, then you should be careful so fat wont be unevenly distributed in your body. When fat accumulates in only one part of the body, especially in the abdominal region, it can lead to an increased risk of developing hypercholesterolaemia and other cardiovascular complications.

2. ELEVATED BLOOD SUGAR

As someone with a family history of hypercholesterolaemia, you should also be aware of your glucose levels as high levels of glucose can increase LDL cholesterol and decrease HDL cholesterol, damage the lining of arteries and also increase your risk of fatty deposits building up in your arteries.

Lifestyle choices, like diets high in soda, candy, or other foods containing large amounts of sugar, can also contribute to high blood sugar levels.

Reducing your intake of these things that contribute to an increased glucose level is key to reducing the risks of high cholesterol levels. An increased fibre intake of at least 30-35g of fibre daily would help to keep glucose levels in check.

3. LIFESTYLE FACTORS

If you have a family history of high cholesterol, you should consider some modifications to your lifestyle as it totally affects your chances to also get the disease. Diet, exercise and social vices are risk factors associated with high cholesterol. They can be controlled by modifying your lifestyle.

– Eating a diet high in saturated and trans fats can increase your cholesterol levels. These highlighted foods should be taken away from your diet totally or restricted to the barest minimum if you have a history of high cholesterol in the family.

• red meat

• full-fat milk and yogurt

• fried foods

• highly processed sweets

More so, adding foods that are cholesterol reducing would help reduce the risks of developing high cholesterol. Foods like nuts, beans, whole grains, fruits, vegetables, green vegetables, lentils, oatmeal, whole grain breads, low-fat dairy, low-fat meats, such as poultry are helpful.

– Exercise has the tendency to help increase your HDL cholesterol and decrease your LDL cholesterol. If you can aim at 150 minutes of moderate to intense aerobic exercise weekly, then you’re on journey to increasing you HDL levels which helps to reduce risk for developing high cholesterol and other coronary diseases.

If you just want to start, you can try out walking a distance first before doing other types of exercise so as not to get fagged out easily.

– Tobacco Smoking damages the wall of your blood vessels and is detrimental to your heart health. This makes it more likely for fat deposits to build up, thereby increasing your risk of high cholesterol levels.

CONCLUSION

Apart from other risk factors, genetics is a major risk factor related to high cholesterol levels. It is very important to be aware of this condition especially if it runs in your family and also aware of measures to curb its progression.

SOURCES

1. https://www.healthline.com/health/high-cholesterol/is-high-cholesterol-hereditary#outlook

2. https://www.health.harvard.edu/heart-health/when-very-high-cholesterol-runs-in-the-family-

3. https://medlineplus.gov/ency/article/000392.htm#:~:text=Familial%20hypercholesterolemia%20is%20a%20genetic,of%20LDL%20in%20the%20blood.

4. https://www.cdc.gov/cholesterol/facts.htm

 

 

 

 

 

 

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CONSTIPATION IN INFANTS: HOW TO CURB IT

It’s really very worrisome when baby stops or has trouble pooping. You get all worked especially when you’ve been expecting for some days and still ”No show”.
It’s important to note that bowel habits are unique from person to person and there is a wide range of “normal”. Also, there is always a change in bowel habits during the period of transition from only liquids to solid diet.
There are signs to watch out for before finalizing that your baby is constipated and they include:
– Pooping reduces to less than 3 times weekly
– Large poops difficult to pass (usually comes with discomfort and pain)
– Small dry and pellet like stools
– Baby releases gas more often than normal
– A poor appetite that reduces after the pooping

WHY DO BABIES GET CONSTIPATED?
Constipation in infants could be caused by different factors; either the type of food or because of a particular illness.
Factors like diet, certain medications, prematurity and illnesses leads to constipation in Infants.
Exclusively formula-fed babies are much more likely to have trouble from constipation. Formula can firm up poop much more than breast milk can.

DIET: The introduction of cow’s milk protein—and an allergy or intolerance to it—is probably the largest contributor to baby constipation. Almost always, a shift or change from liquid to solid foods, from breast milk to formula, or from transitioning to cows milk is the major cause of constipation in babies. When a child’s body sees milk protein as an enemy to fight against due to allergy, this also leads to constipation.

CERTAIN MEDICATIONS: High dose of iron supplements could lead to constipation. Make sure you are following your doctors prescription strictly.

ILLNESS: When the baby is down with illness, it affects the way they eat and drink. This could throw things out of proportion and cause constipation.

PREMATURITY: Premature babies tend to have more trouble with infant constipation than full-term babies. Since their digestive systems aren’t fully developed yet, food moves slower through the GI track and isn’t properly processed, which leads to dry, hard stools.

FAMILY HISTORY : Certain issues like Hirschsprung’s disease, cystic fibrosis, chronic constipation and celiac disease (which often can’t be diagnosed in children until they’re closer to age 3) can all also increase the likelihood of baby constipation.

HOW OFTEN SHOULD MY BABY POOP?
To figure out if your child has a bout of baby constipation, it’s helpful to know how often babies tend to produce stool. From newborn to 3 months, a breastfed baby might have anywhere from 5 to 40 bowel movements a week (3-4 daily). At 6 to 12 months, both formula-fed and breastfed babies will go down to 5 to 28 bowel movements a week
Frequency sometimes might not be the right clue for suspecting constipation but if it is hard to pass.

HOW DO I COMBAT CONSTIPATION?
No parent likes to see their child in discomfort, especially the one that comes with constipation. So here are some remedies to handle constipation:
– To arrest/prevent constipation, for babies from 6-12 months who are constipated, you can give apple or prune juice (2-4 ounces), sometimes, you might have to eliminate cows milk.
– Also, a change in diet for the mom or change in formula could help improve on constipation and increase water intake.
For babies eating solids, you can also offer certain foods to combat baby constipation. Try feeding:
– barley or oatmeal cereals,
– prunes,
– peaches,
– plums,
– apricots,
– chia seeds,
– pears
– yoghurt, and
– most vegetables.

If you’re worried about constipation, you should eliminate banana and rice as both are binding agents.
As for preventing constipation, there is really little/ or nothing you can do. Make sure you consult with a pediatrician and dietitian before trying a baby constipation remedy.
SOURCE: https://www.thebump.com/a/baby-constipation-signs-causes-remedies
https://www.parents.com/baby/health/constipation/constipation-in-babies-signs-causes-and-cures/

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ARE MY THYROID GLANDS CAUSING MY WEIGHT TO FLUCTUATE?

Ever wondered if any of your internal organs could affect your weight? Maybe due to its overactive nature or underactive nature?

Well, it is actually possible for an organ to affect your metabolism, growth and weight patterns and that organ is the thyroid.

Globally, 1.6 billion people are currently at risk of developing thyroid related diseases.

In this write-up, we’re going to see how the thyroid affects weight, for those who want to gain weight or lose it, if your thyroids are mal-functional, then you might just experience some difficulties with your weight.

WHAT IS THE THYROID?
The thyroid gland looks like a butterfly and is  located at the front of the neck right below the voice box (larynx).

The thyroid is small, but functions and affects all other organs in the body. It is involved in the regulation of fat and carbohydrate metabolism, respiration, body temperature, brain development, cholesterol levels, the heart and nervous system, blood calcium levels, menstrual cycles, skin integrity, and more.

WHAT IS THE IMPORTANCE OF THE THYROIDS?
The thyroid controls almost every major metabolic function in the body.
The hormones present in the thyroid glands are responsible for the regulation of the metabolic rate of all cells, as well as the processes of growth of cells, tissue differentiation, and reproductive function.
These hormones are also necessary for (and promote) protein metabolism when enough carbohydrates and fats are available.

When the amount of thyroid hormones is excessive or when energy from food is deficient, thyroid hormones (T3 and T4) promote protein breakdown. This processes in turn totally affects weight management.

WHY AM I FINDING IT DIFFICULT TO LOSE/GAIN WEIGHT

HYPOTHYROIDISM
It would be difficult for you to lose weight if you have the condition called hypothyroidism, or underactive thyroid.

Hypothyroidism is usually caused by an autoimmune response known as Hashimoto’s disease (a condition in which your immune system attacks your thyroid) or autoimmune thyroiditis (inflamed thyroids).

What happens in this disease is that your body mistakenly sees its own tissues as an invader and starts fighting against it. This process prevents the thyroid from releasing adequate hormones for the proper functioning of the body.

The lack of these hormones can slow down metabolism and cause weight gain, fatigue, dry skin and hair, and difficulty concentrating. Hypothyroidism affects women more than it affects men and is common in middle aged people. Also, women may also experience thyroid inflammation after pregnancy.

Some symptoms associated with hypothyroidism includes:
• tiredness, fatigue, lethargy
• depression and losing interest in normal activities
• forgetfulness
• dry hair and skin
• puffy face
• slow heart rate
• intolerance to cold
• constipation
• brittle nails
• muscle cramping
• changes in menstrual cycle

HYPERTHYROIDISM
A very common condition related with thyroid is hyperthyroidism or overactive thyroid gland. Hyperthyroidism is caused by an autoimmune response of the body in the form of Graves’ disease.

In Graves’ disease, the body produces too much of thyroid hormones and makes it seems like your body is revving so fast in response to these hormones.

This could also lead to weight loss, high blood pressure, and a rapid heartbeat. Graves’ disease also disproportionately affects women and typically presents before the age of 40.
Hyperthyroidism as an autoimmune diseases and have strong genetic links which are also associated with other autoimmune diseases as type 1 diabetes, rheumatoid arthritis, lupus and celiac disease.

The most common symptoms associated with hyperthyroidism includes:
• racing heart and palpitations
• trouble sleeping
• tremor and nervousness
• weight loss
• hair loss
• muscle aches and weakness
• diarrhea and over-active digestive system
• sweating and trouble tolerating heat
• exophthalmos (bulging eyes)

A goitre is the most common and evident symptom of chronic hypothyroidism. Some might have it, but not all.
Also, chronic or severe disease can manifest with dull facial expression, drooping eyelids, hoarse speech, thinning or dry and brittle hair, dry skin, myxedema (swelling of the skin and soft tissues), menstrual disorders, constipation, depression, anemia.

HOW DO I KNOW IF MY THYROID IS UNDERACTIVE/OVERACTIVE?
You can go for a thyroid function screening if you’re up to 40. A blood test is used to measure thyroid stimulating hormone (TSH).

WHAT ARE THE RISK FACTORS?
Gender. Majorly occur in women, especially those who had small weight at birth
Age.

Risk of hypothyroidism increases with age.
Genetics.
Psychological stress
Smoking
Iodine: excess dietary iodine intake and iodine-rich medication (amiodarone) may lead to hyperthyroidism.

IS HYPOTHYROIDISM/HYPERTHYROIDISM TREATABLE?
Yes it can’t! It can be treated medically by a hormone replacement therapy, administering oral thyroid hormones, and addressing iodine deficiency with potassium iodide.

CAN I STILL MANAGE MY WEIGHT WHILE WITH A DYSFUNCTIONAL THROID HORMONE?
Certainly you can! With the right approach, and evaluation of your hormones by specialists, also treating every imbalance, you can still lose or gain weight. Knowing the right type of dietary choices, the foods allowed and the foods to avoid makes it easy to lose weight.

A dietitian would help calculate your caloric needs and place you on a sustainable dietary pattern to help achieve your goals with your hormone therapy and exercise regimen.

Foods to avoid for hypothyroidism includes:
– refined carbohydrates and caffeine
– energy bars and genetically modified organisms (GMO) foods
– gluten-containing foods, such as wheat, rye and oats
– cruciferous vegetables like broccoli and kale.
– Soy and millet

Foods to include in hypothyroidism:

-vitamin B12 food sources like sardines, salmon, organ meats such as liver, muscle meat, and dairy

– foods rich in iodine like seaweed, iodized salt,
– Whole grains
– Legumes, eggs (especially egg white), nuts, nut butter
– Oily fish, flaxseeds, extra virgin olive oil and avocados will help balance your lipid

-brazil nuts, crabs and tuna fish which contain selenium
– incorporate healthy bacteria (probiotics) from pap, yoghurt. Kimchi and sauekrat

Foods to include in hyperthyroidism includes:
• non-iodized salt
• coffee or tea (without milk or dairy- or soy-based creamers)
• egg whites
• fresh or canned fruit
• unsalted nuts and nut butters
• homemade bread or breads made without salt, dairy, and eggs
• popcorn with non-iodized salt
• oats
• potatoes
• honey
• maple syrup
• Cuciferous vegetables might reduce how your body uses iodine and they include: bamboo shoots, bok choy, broccoli, Brussels sprouts, cassava, cauliflower, collard greens, kale, mustard, rutabaga

It is important to do away with the following seafood and seafood additives:
• fish
• seaweed
• prawns
• crabs
• lobster
• sushi
• carrageen
• agar-agar
• algae
• alginate
• nori
• kelp

Other foods that contain iodine includes:
• milk and dairy
• cheese
• egg yolks
• iodized salt
• iodized water
• some food colorings

Furthermore, foods that contain gluten, soy and caffeine should be avoided as they cause inflammation and can interfere with hyperthyroidism treatments.

It’s also important to note that, following a strict exercise regimen with your eating pattern is important. People with hypothyroidism would gain from lifting weights and dumb bells, and strength training.

DO I NEED TO GO ON A SPECIAL TYPE OF DIET?
One of the major concern in managing hashimoto’s disease is to look for a suitable type of diet to help manage and relieve symptoms. Hashimoto disease (hypothyroidism) is an auto-immune disease (ATD), so is gluten sensitivity and gluten intolerance. Research has shown the possibilities of using a gluten free diet in managing hashimoto’s disease as it helps to reduce the amount of thyroid antibodies.
A gluten diet involves the elimination of some certain types of foods that contain the protein gluten. Foods include wheat and its derivatives, bran and rye. This foods most times are re-introduced after symptoms has been optimally managed.

FOOD SUPPLEMENST AND INTERACTIONS
People with hashimoto’s are likely to de deficient in certain nutrients like vitamin B12 and vitamin D and would gain from supplementing with these nutrients.
Also, some anti-inflammatory supplements like selenium, fish oil, magnesium and zinc would also be beneficial to people with hashimoto’s as they help improve thyroid functions, reduce inflammation and improve overall health.
Remember that supplements are not meant to replace a nutrient dense and healthy diet.
For those on thyroid medications, it is important to note their interactions with some nutrients. Calcium supplements and chromium picolinate (used in weight loss and glucose control) both interfere with proper absorption of thyroid medications.
They should be both taken 4 hours apart from the time of administering thyroid medications as both can’ be stopped but are important in individuals with poor thyroid functions.

SUMMARY AND RECOMMENDATIONS
– Stay active
– Get rest when you’re tired. Don’t push it
– Stay hydrated always
– Stay away from caffeine and alcohol as much as you can
– Try yoga if you can
– Spend time outside
– Engage in stress reducing activities when you can.

SOURCES
1. Mahan LK & Escott-Stump S. Eds. Krause’s Food, Nutrition, & Diet Therapy. 11th ed. Saunders Publishing, Philadelphia, PA. 2004.
2. Beers MH, Berkow R eds. Merck Manual. 17th ed. Merck Research Laboratories. Whitehouse Station, NJ. 1999.
3. Teas J, et al. Seaweed and soy: companion foods in Asian cuisine and their effects on thyroid function in American women. J Med Food 2007;10:90-100.
4. Canaris GJ, Manowitz NR, Mayor G, Ridgway EC. The Colorado thyroid disease prevalence study. Arch Intern Med. 2000;160(4):526-534.
5. Graves’ Disease. Bethesda, MD: National Endocrine and Metabolic Diseases Information Service, US Dept of Health and Human Services; 2008. NIH Publication No. 08-6217.
6. Biondi B, Klein I. Hypothyroidism as a risk factor for cardiovascular disease. Endocrine. 2004;24(1):1-13.
7. Duntas LH, Brenta G. The effect of thyroid disorders on lipid levels and metabolism. Med Clin North Am. 2012;96(2):269-281.
8. Dean S. Medical nutrition therapy for thyroid and related disorders. In: Mahan KL, Escott-Stump S, eds. Krause’s Food, Nutrition, & Diet Therapy. 13th ed. Philadelphia, PA: Saunders; 2008: 711-724.
9.https://www.medicinenet.com/cancer_101_pictures_slideshow/article.htm
10.https://www.healthline.com/health/hyperthyroidism-diet#takeaway

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FERTILITY : DOES DIET PLAY A ROLE?

Generally, one major factor considered to affect fertility is age. As you grow older, your organs, hormones and system seem to deteriorate.

But apart from this, there are other external and non-modifiable lifestyle factors that also affects the fertility of a woman and they include smoking, elevated consumption of caffeine and alcohol, stress, agonist sports, chronic exposure to environmental pollutants and other nutritional related issues.

In addition to the aforementioned, other metabolic disorders like diabetes, obesity, and hyperlipidaemia which are associated to an intake of high caloric diet could also interfere with a woman’s fertility.

Infertility is defined as the inability to conceive after one year of unprotected intercourse.
Infertility has really become a thing of concern in the modern society and its recurrence affects about 20-30% of the female population globally.

In Nigeria, about 10-30% of couples are saddled with the burden of infertility
The World Health Organization (WHO) reporting up to 80 million women world-wide having been affected by this disease to date, with a prevalence of ~50% of all women in developing countries.

There are possible gynaecological issues or systemic diseases that poses a threat female fertility, but asides these, unbalanced nutrition and unhealthy diet also interfere with reproduction processes in women.
Gradually, inadequate weight gain due abnormal energy supply, extreme restrictions, and inadequate intake of nutrients (both macro and micro), have a detrimental impact on the normal functioning of the ovaries.
Taking a proactive approach could help curb emotional stress and even cut financial costs attached to infertility problems.
Your odds at getting pregnant might just be improved by being intentional about your diet, effectively dealing with stress and being more active.

POSSIBLE LIFESTYLE FACTORS THAT AFFECTS FERTILITY
1. SMOKING: Smoking, be it first or second-hand smoke, can have a negative impact on the reproductive process for women. Cadmium and cotinine are two specific toxins found in tobacco smoke which can reduce egg production.
2. ALCOHOL: there are no safe levels for alcohol if you’re planning to conceive
3. BMI: for females wanting to conceive, body weight is of the essence and should not be overlooked. A BMI higher than 30 could impact hormonal imbalances and affect fertility processes.
4. RECREATIONAL DRUGS: use of some illicit drugs could have a great impact on fertility for women. Women who are expectant shouldn’t use heroin, ecstasy, marijuana and other illicit drugs.

WHAT ARE SOME POSSIBLE CAUSES OF INFERTILITY?
Unexplained Infertility: reason of infertility is unknown and can’t be linked to any external or internal factors. Most times, more than a year of trying to conceive.
Endocrine Disorders (PCOS (Polycystic Ovary Syndrome): these sort of disorders leads to an alteration of sex hormones in the female body thereby leading to elevated insulin levels and overproduction of testosterone (male hormone).
Anatomical Abnormalities & Anomalies (Endometriosis, Uterine Irregularities): conditions where similar tissues to the ones inside your uterus, grows outside of the uterus. These conditions subject the uterus to be shaped in abnormal ways; heart shaped, unicorn shaped etc. (fibroids and polyps also included)

HOW DOES DIET AFFECT FERTILIY?
A number of dietary considerations should be considered in order to curtail hormonal fluctuations in females. The adequacy of a diet totally influences the functionality of hormones in the female body, especially fertility related hormones,
Let’s see some dietary considerations that directly affects hormonal response in the female body.
1. WHOLE GRAINS: whole grains are lower in glycemic index (their ability to increase blood glucose per time), and help increase chances of reduced insulin resistance in females. Insulin resistance poses a huge threat of inflammatory disorders and weight gain which directly affects hormonal balances in the female body. Whole grains include oatmeal, millet, bulgur, corn etc.
2. PROTEINS: getting most of your proteins from plant sources could help women with ovulatory issues. Isoflavones contained in soy products have been shown to positively affect ovulation and also helps women undergoing ART (assisted reproductive technology). Also, a higher intake of dairy products has been linked to decreased risk of endometriosis. Successful incorporation of dairy products into the diet of females, would have a great impact on fertility.
3. HEALTY FATS: trans-fat negatively affects fertility, enhance inflammation, and also play a role in egg quality and implantation. It’s very important to know the types of fats which are healthy and take out the unhealthy ones. Fats from nuts, avocado, seeds and fatty fish are healthy fats.
Also, supplementation with omega-3 fatty (500-1000mg) acid may help reduce the amount of male hormones circulating in the system (testosterone), thereby reducing risks of developing PCOS and regulating menstrual cycle.
4. SUPPLEMENTATION: supplementing with vitamins like folate, vitamin D, and vitamin B12 has been shown to improve better embryo quality and reduce risks of ovulatory infertility. Antioxidants also has shown to support and provide the eggs with adequate nutrition. Other supplements of importance include glutathione and CoQ10.

SUMMARY
A correct balance of proteins, fats, carbohydrates and vitamins in the daily diet helps provide optimum female reproductive health and reduce risk of infertility possibly caused by inflammation and hormonal imbalances.

SOURCES:

Does diet really affect fertility? – A few useful tips from Fertifa’s nutrition expert


https://www.todaysdietitian.com/marketing/webinars/fertility/TDFinalRecorded.pdf
https://www.insider.com/how-healthy-and-unhealthy-diets-can-impact-fertility-2018-4

Nutrition and Fertility: 5 Things to Know


https://www.todaysdietitian.com/newarchives/050113p38.shtml

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SIGNS YOU’RE LACKING SOME NUTRIENTS

INTRODUCTION 
A day or week off of your healthy routine diet wont be so bad. You get to make unhealthy food choices and all, but, when it becomes a habit, there would be obvious signs to show that some vital vitamins are lacking.
You should really pay attention to eating and living healthy to avoid these signs, but when they occur, then there is always a dietary solution.

HAIR LOSS
Normally, per day, you might lose about 100 strands of hair a day. But if you notice that each time after shower, you lose big chunks of hair, or, after sleep, you notice big chunks of hair on your pillow, then you might just be low on iron. Iron deficiency is about the most common nutrient deficiency in the world. You might need to do a blood test to check your levels. Recommended daily intake from diet per day is is 11.5–13.7 mg/day in children aged 2–11 years, 15.1 mg/day in children and teens aged 12–19 years, and 16.3–18.2 mg/day in men and 12.6–13.5 mg/day in women older than 19. Eat more iron-rich foods, like:
• Lean beef
• Poultry
• Spinach
• Beans
• Cashews

UNEXPLAINED FATIGUE
If you’re easily worn out even when the 3 S’s — sleep, stress, and sickness are not involved, then maybe it’s time to check your vitamin D levels. Your body doesn’t have the ability to make this vitamin, making it unique. The sun is the major source of this vitamin, but some foods can also help increase the availability of the vitamin and keep you from getting easily fatigued. They include:
• Tuna
• Salmon
• Fortified foods like milk, and cereal
Or talk to your doctor about a supplement.

BURNING MOUTH SYNDROME
This condition can make your gums, lips, the inside of your cheek, and roof of your mouth feel like there’s an inferno inside of you. Or your mouth might be dry or numb. One of the things that causes it is a shortage of B vitamins like folate, thiamin, and B6. To boost the B6 in your diet, eat more:
• Beans
• Bananas
• Spinach
• Fortified cereals

DRY SKIN
Is your skin always dry and scaly like a reptile’s? Maybe you are just low on vitamin A. One of vitamin A’s many jobs is to grow and maintain the tissues that cover every surface of your body, inside and out. Apart from your skin, your lips too might also be dry because of low levels of vitamin A. to make up for this, you should take more of these vitamin A food sources:
• Leafy green vegetables like spinach and kale
• Orange vegetables like sweet potatoes and carrots
• Orange fruits like cantaloupe and apricots

SPOON NAILS
When your body doesn’t have enough iron as it should, it literally show on the strength and shape of your fingernails. They may become soft and bend away from your finger at the edges, creating a spoon-like shape. This could also be a sign of hemochromatosis, a condition that causes your body to absorb too much iron. Infants’ nails may spoon at first, but it goes away as they get older. If this happens to you, see your doctor for a blood test to find the cause.
Foods rich in iron include
– Oyster
– Beef
– Cereals fortified with iron
– Vegetables
– Nuts
– Soy
– Chick pea
– Cashew
– Tuna fish etc.

CRACKS AT THE CORNERS OF YOUR MOUTH
Angular chelitis is the term for breaking or cracks at the corner of the lips. Sometimes, it starts as dry or irritated skin at one or both corners of your mouth and can turn into painful, bleeding sores.. If it doesn’t go away when you use lip balm, it could be a sign that you’re low in iron or B vitamins like riboflavin. Riboflavin-rich foods include:
• Eggs
• Lean meats
• Milk
• Green vegetables like asparagus and broccoli

SWOLLEN TONGUE
Your tongue can get swollen and have a glossy look when there is lack of some B vitamins like folic acid, niacin, riboflavin and B12. riboflavin, and B12. The condition is called glossitis. To get more B12, choose:
• Fish
• Meat
• Milk
• Eggs
• Fortified cereals

APATHY
The B vitamin folate, also called folic acid, helps your body make red blood cells and create the chemicals that regulate sleep patterns and mood. When you don’t get enough, you may feel forgetful, weak, and apathetic (which means you lack energy and enthusiasm). Step up your folate levels with these:
• Fortified cereal
• Chickpeas
• Asparagus
• Spinach
• Okro

BRUISES
The most abundant protein on your skin is collagen. It holds everything together, including your skin cells. If you notice more bruises than usual, you may be low in vitamin C which is a key element in collagen. You’re at of sustaining much bruises on your skin risk if you:
• Have an eating disorder
• Eat little due to illness
• Have a severe digestive condition
• Smoke
Focus on fruits and veggies, especially:
• Bell peppers
• Citrus fruit
• Tomatoes
• Broccoli

CONCLUSION 

The signs that you’re lacking nutrients are very glaring, and when you notice them, it’s adviceable to top your intake of those nutrients from natural food sources or supplements if its adverse.

SOURCES: webmd.com/diet/ss/slideshow-not-enough-nutrients

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POSSIBLE REASONS WHY YOU OVEREAT

So many times we tend to eat when we’re not hungry due to emotional related issues.

By doing this, it might lead to dysfunctional hormones and weight gain which gets you sus
1. Stress
After a long day behind the system or a long day in traffic, cortisol levels are raised. Cortisol is a hormone released any time the body is stressed either for a fight or flight situation. When this happens, this hormone makes your body to want to eat more food to refuel the body even when you’re not hungry. If you know stress is always inevitable for you, you should watch and learn how to curtail constant stress.
2. Fatigue
When your activity levels are way above your caloric intake, tiredness sets in and your ghrelin hormone soars (hormone responsible for hunger). Meanwhile, your levels of leptin (a hormone that decreases hunger and the desire to eat) go down. Your body might need food but rest at that period, but these hormones would be sending signals to eat.
3. Nerves
Eating seems like a legit way to keep you distracted when you feel all edgy. But really, emotional eating doesn’t help at all. When this happens, you might just overeat because of its distraction from worry or whatever makes you nervous.
4. Anxiety
Binge eating can be a way to help manage your worries and stress. Sometimes, most people get angry ore worried and the only thing they can turn to is food. While at this, you wont know you’ve even overeaten because your emotions are in control and you’ve chosen food as a safe haven.

5. Peer Pressure
Sometimes when in the company of friends or in a group, its easy to get caught up in the mood and overeat or even over consume alcohol.
6. Alcohol
‘Booze lowers your inhibitions, and that includes good judgment about when and how much to eat’. Boozing also motivates you to eat more unhealthy things like sugary stuff and high fat containing foods. Studies show that drinking affects the part of your brain that monitors self-control, making it much harder to resist a tasty snack.
7. Pictures of Food
What motivates people more to eat is the pictoral presentation of a well garnished meal or snack. Some people just view, and order even when they’re not hungry.
The Cost of Mindless Eating
The cost of not being aware and intentional about your eating habits are weight gain and other chronic diseases. You should always be mindful of emotional eating at all times.
Must you Eat?
Real hunger actually comes slowly and is easy to ignore till later. Emotional eating on the other hand comes quickly and makes you crave specific foods. You may also respond to food availability and eat because the food is there. This opens you up to overfeeding.

How to Stop Mindless Eating
While shopping, keep junk foods out of the house. Make sure you’re always with friends who would encourage you to eat healthy. Create outlets for emotions ; try exercise, reading, taking a walk etc. make sure you’re not stressed.
SOURCE: https://www.webmd.com/diet/obesity/ss/slideshow-why-eat-when-not-hungry?ecd=wnl_faf_021921&ctr=wnl-faf-021921&mb=LUUQQ%40zicPGFTxGdm%40H60rXlTp2CSLJZzpl6SmvoMRc%3d_leadCTA

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THE LINK BETWEEN YOUR GUT AND HORMONES

The talk about gut health and hormones isn’t yet hitting the internet as it should. Rather, everyone is more concerned about their shape and the size of their belly. Your gut and hormones are intrinsically connected and affect your health in ways you can’t imagine.
This write up helps explain the link between your gut and hormones.

What Is The Estrobolome?
The estrobolome is a collection of bacteria in the gut which is capable of metabolising and modulating the body’s circulating estrogen. It is the bacteria in the gut, and the estrobolome, that affects estrogen levels, which in turn can impact weight, libido and mood. The estroblome modulates the enterohepatic circulation of estrogens and affects circulating and excreted estrogen levels.

Hormones And Gut Health: Why should I care about my Gut Health?
Scientific research has demonstrated that gut microbes regulate many aspects of human physiology, including intestinal permeability, the absorption of nutrients from food, and immunity.

Optimising our gut health is key to keeping our hormones in balance. Gut health is so important because the microbiome has many functions as listed below:
• Aids the synthesis and regulation of hormones and neurotransmitters
• Facilitates absorption of macro and micronutrients
• Has an essential role in the immune system
• Contributes to regulation of estrogen levels in the body
Estrogens are primarily made in the ovaries and adrenal glands. There are three different types, which are Estradiol, Estriol, and Estrone. All of which have vital roles in the body. In women, estrogens help regulate body fat, are essential to female reproductive function, cardiovascular health, bone health, and brain function (including memory). In men, estrogens aid in the maturation of sperm and maintenance of libido, oh yes! Male folks has estrogen too.
When the gut microbiome is healthy, the estrobolome is producing optimal levels of an enzyme called betaglucuronidase – there is an imbalance in estrogen when there is too much production of this enzyme.
Betaglucuronidase also has an important role in breaking down complex carbohydrates and the absorption of bilirubin and flavonoids. A healthy, diverse gut microbiome with a rich collection of different bacteria is critical for hormonal balance.
A healthy estrobolome minimises reabsorption of estrogen from the gut allowing safe removal as waste in stool and urine again ensuring hormone balance.
Gut dysbiosis is an imbalance of the gut bacteria in the gastrointestinal tract. Elevated betaglucuronidase levels are associated with conditions including:
• Pre-menstrual syndrome (PMS)
• Obesity
• Metabolic syndrome
• Estrogen-related cancers (breast and prostate)
• Endometriosis
• Infertility
• Mood swings (the feel good hormones are produced in the gut, if the gut is not healthy, it sends wrong signals)
• Heart disease
Unfortunately, gut dysbiosis and gut microbiome imbalance are very common and the delicate balance of the microbiome and estrobolome can be affected by many different factors which include genetics, age, weight, diet, alcohol, antibiotics, environmental pollutants and more.

Signs of an Unhealthy Gut
There are many signs of an unhealthy gut, which can often be misdiagnosed as something else.
• Digestive issues (bloating, gas, diarrhoea or constipation)
• Weight changes
• Food sensitivities
• Fatigue
• Skin irritation
• Autoimmune conditions
• Hormonal imbalance

Factors that affect Gut Health And Hormone Balance
To correct hormone imbalance, there are ways to ensure that the gut stays healthy and those ways include:
1. Dietary considerations
“The food we eat not only feeds our cells, but also determines what kind of inner garden we are growing in our guts.” – Dr. Mark Hyman.
Well, the saying “you are what you eat” comes to limelight here. Diet plays a vital role in shaping our gut microbiome. A low GI (glycaemic index) diet which contains a diverse range of fruit, vegetables and fibre, high in phytonutrients – the so-called ‘rainbow plate’ – can encourage microbial diversity.
It is important to go moderate on what is referred to as ‘white carbs’ such as pasta, rice and potatoes which contain resistant starch; a type that promotes healthy gut. Cutting them out totally would mean cutting out the sources of resistant starch.
Bear in mind that cruciferous vegetables, such as broccoli, contain compounds that ease detoxification of estrogen. The supplement DIM (diindolylmethane) contains concentrates of such compounds and can be effective in lowering more toxic estrogen byproducts.
Prebiotics and probiotics should also be considered. Prebiotic foods such as garlic, onion, asparagus and bananas provide the material that gut bacteria like to feed on. Probiotic foods such as kefir, kombucha, kimchi, plain yoghurt and other fermented foods are really useful for introducing beneficial bacterial strains, like lactobacillus, to the gut.
It’s important to note that the supplement calcium D glucarate is a betaglucuronidase inhibitor and allows estrogen to remain conjugated, and therefore safely eliminated by intestinal detoxification.
2. Your environment matters a lot
Phytoestrogens from plants such as soya, tofu and tempeh are consumed as food while others are synthetically manufactured and called Xenoestrogens. These are found in common household products such as fragrances, pesticides and plastics, and can easily be obtained from the environment around us. It is important to find ways of reducing these toxic substances that impact our health and find more environmentally friendly solutions. Xenoestrogens are absorbed by the body and stored in liver and fat cells. They act synergistically with endogenously produced estrogens and influence cell proliferation and disrupt the delicate balance of hormones.
3. Antibiotics
So many people abuse antibiotics, if not prescribed, please desist from using them. The use of antibiotics disrupts the ecology of the gut microbiome, and can cause overgrowth or dysbiosis. A study by the University of Copenhagen found that six months after stopping antibiotics, most healthy people can recover the microbiome composition and function. However, the gut can still lack some of the beneficial bacteria and we then need to reintroduce the good guys!
4. Alcohol
No one really wants to hear that overconsumption of alcohol is detrimental to the health. Our society has made it look like consuming alcohol doesn’t make you vulnerable at all. But alcohol consumption can have a negative impact, not only on the gut microbiome but also on the liver and its ability to detoxify. This contributes to estrogen dominance symptoms and an increased risk of estrogen related cancers. Its festive season and you must unwind with friends and families, so we won’t put a knife to your throat not to take alcohol. 1 drink a day for women and 2 drinks a day for men( 1 drink equates 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine, 1.5 ounces of distilled spirits and liquor). A single large glass of wine can contain up to 3 units of alcohol!
5. Physical activity
Physical activity can never be overemphasised. Exercise is an excellent way to support the detoxification that happens in the liver. Regular, moderate intensity exercise can lower levels of circulating estrogens. It can also reduce the stress hormone, cortisol, which can have a negative impact on our sex hormones. However, we do need to be mindful of individuality as different people have different stress levels/thresholds. Activities that stimulate the parasympathetic nervous system or the body’s ‘rest and digest’ mode, such as yoga, are also very beneficial to hormonal health and keeps the hormones balanced.
Summary
Lifestyle, nutrition, physical activity and stress management all play important roles in helping to balance your estrobolome and also ensuring that we keep our hormones balanced and optimal.

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PECANS: BENEFITS

OVERVIEW

Pecans are a type of tree nut native to North Mexico and southern United States in the region of Mississipi River.

 Their rich and buttery flavor nakes them a common ingredient in appetizers, desserts, and main dishes alike.

Although they contain a long list of essential nutrients, they’re also high in calories and fat, causing many to wonder whether they’re healthy.

Let’s take a closer look at the nutrients contained in pecans

NUTRIENTS

Pecans are rich in a number of important nutrients.

In particular, they’re a good source of fiber, along with copper, thiamine, and zinc.

1 oz (28 grams) of pecans contains the following nutrients

Calories: 196

Protein: 2.5 grams

Fat: 20.5 grams

Carbs: 4 grams

Fiber: 2.7 grams

Copper: 38% of the Daily Value (DV)

Thiamine (vitamin B1): 16% of the DV

Zinc: 12% of the DV

Magnesium: 8% of the DV

Phosphorus: 6% of the DV

Iron: 4% of the DV

Copper is an important mineral involved in many aspects of your health, including nerve cell function, immune health, and the production of red blood cells.

Meanwhile, thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body (3Trusted Source).

Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing.

BENEFITS

Pecans have been associated with numerous health benefits. Some are still theory, while some have been proven.

IMPROVES HEART HEALTH

Pecans are a great source of monounsaturated fatty acids(MUFAs), a type of fat that may benefit heart health .

Accoring to a study,  204 people with coronary artery disease, which is characterized by the narrowing of arteries, found that eating 1oz (30 grams) of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood.

Other research shows that an increased intake of tree nuts, including pecans, may be linked to reduced levels of total cholesterol, LDL (bad) cholesterol, and triglycerides — all of which are risk factors for heart disease.

One small study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively. Insulin is the hormone that transports sugar from your bloodstream into your cells.

But remember, a handful of pecans contains a great amount of calories.

Similarly, a review of 12 studies showed that adding tree nuts to your diet could help lower levels of hemoglobin A1C, a measure of long-term blood sugar control (12Trusted Source).

PROMOTED BRAIN FUNCTION 

Pecans are brimming with nutrients that may benefit brain function, including mono- and polyunsaturated fatty acids.

Monounsaturated fatty acids, in particular, have been linked to decreased mental decline and reduced inflammation.

Recently, a large study in over 15,000 women lasting over 40 years linked a higher consumption of nuts with improved long-term cognition.

Similarly, a study in 4,822 older adults showed that those who ate at least 1/3 0z (10 grams) of nuts per day were 40% less likely to have poor cognition.

That said, more research is needed to evaluate how pecans specifically may affect brain function.

POTENTIAL DOWNSIDES

Although pecans have been linked to several potential health benefits, there are some downsides to consider.

First, those with an allergy to tree nuts should avoid them, along with other types of tree nuts like almonds, cashews, chestnuts, and walnuts.

Keep in mind that they’re also relatively high in calories, packing nearly 200 calories in each 1-ounce (28-gram) serving.

As such, eating multiple servings can increase your daily calorie intake, which could contribute to weight gain if you don’t make other adjustments to your diet or level of physical activity.

For this reason, its adviceable to moderate your intake, especially if you’re trying to lose weight.

Moreover, it’s best to opt for natural pecans without added sugar or salt.

HOW TO ADD PECANS TO YOUR DIET

Pecans are loaded with essential nutrients and can be an excellent addition to a well-rounded, healthy diet.

Be sure to pay attention to your portion sizes and stick to around 1 ounce (28 grams), or about 20 pecan halves, at a time.

Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients.

They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread.

Alternatively, enjoy raw pecans on their own for a quick, convenient, and nutritious on-the-go snack.

Pecans are a type of tree nut that’s rich in several key nutrients, including fiber, copper, thiamine, and zinc.

They’ve been associated with many potential health benefits, including improved blood sugar control, heart health, and brain function.

You can enjoy them in moderation as part of a nutritious diet — and in a number of different recipes.

BOTTOM LINE.

Pecans are amazing tree nuts  with so much health benefits.

They could be incoporated into the diet or eaten alone.

Its important to be aware that a small amountof them contain so much calories, so its best you stick to moderation if you’re on a weightloss program.

Source: https://www.healthline.com/nutrition/are-pecans-good-for-you#bottom-line

 

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