#have you checked your iron and vitamins...... is your thyroid okay......

[noisytenant]

There are like a hundred reasons people are exhausted no matter what, and hypersomnia disorders (hi lol) are kind of the diagnosis when everything else is ruled out, but when i see people posting about being tired all the time, i always want to be like. there might be help for that you know......... you don't have to be resigned to this......... especially if you've tried changing your lifestyle to no avail, there might be an actual medical issue......... and you deserve to get help for that.........

[haberdashing]

for some reason tonight i keep thinking about how deeply weird my medical history is

not primarily in a chronic illness sort of way, mind you. what chronic illnesses i have are fairly minor and unrelated to most of this. and not in an accident-prone way either: i've only broken a bone once in my life, and that wasn't until my late 20s!

but like

"thyroid issues?" "does that time i got diagnosed with an overactive thyroid in high school and went on medication for a few months count?"

"history of anemia?" "yeah, again, high school. ooh, i wonder if those could be related?"

"your heart rate's awfully high, did you know that?" "oh yeah, that's been an issue for a while now. at least since high school. yep, high school again, heh! but two different cardiologists a decade apart told me it's fine so i guess it's no big deal, right?

"okay... any recurring infections?" "well all throughout childhood i had what was like pinkeye but chronic. turns out it was herpes. in my eye. eye herpes. but it's been a few years now since that's popped up! oh, though i did have a yeast infection last time i checked, and i'm not sure if that ever went away..."

"when's the last time you went to the hospital?" "uh, does the top surgery place count? probably not, how about after i broke my leg? because before that i think it was when i was in the ER the night before my high school graduation, but like, that's a while ago"

"do you remember the last time you threw up?" "well i have this thing where sometimes i wake up in the middle of the night and my stomach hurts and i'm overheated and i just kind of lay in the bathroom for the better part of an hour until i puke... that only happens every few months though, not that big a deal"

"uh, have you had issues donating blood?" "oh yeah, you wanna know about the time i threw up, the time i passed out, the time my blood didn't flow right, or the time i almost got rejected for iron levels? probably not that last one, that's boring, and we covered the anemia already..."

"issues with nosebleeds?" "not lately, but when i was a kid i got them all the time!"

"touched your own blood lately?" "look, i like to pick at scabs sometimes, okay?"

"any medical devices in your body? metal implants?" "well after i broke my leg they stuck a metal plate and screws in there so now i'm a cyborg!"

"low... testosterone, it says?" "yeah, weird one, heh, seeing an endocrinologist about that next week actually"

"you were on vitamin D- a prescription amount?" "yep, i was low on that too! might still be, but at least now i'm not on the horse pills for it"

"any issues with headaches, stomachaches, random body aches?" "well the metal plate in my leg aches a bit after a lot of walking. but headaches happen a lot too. especially when it rains. i'm like a living barometer!"

"your heart rate's awfully high, did you know that?" "oh yeah, that's been an issue for a while now. at least since high school. yep, high school again, heh! but two different cardiologists a decade apart told me it's fine so i guess it's no big deal, right?"

"ever had an mri, cat scan-" "oh yeah, looked into my headaches when i was a kid, went through the whole drill"

"ekg, holter monitor-" "and those were for the high heart rate!"

"lumbar puncture?" "headache again! that one honestly wasn't as bad as i expected. though that's not saying much."

"it says here you had… MRSA?" "oh yeah, heh, funny story. antibiotics cleared it right up, but i almost didn't go to the doctor. i mean, who wants to talk to the doctor about a literal pain in the ass?"

*doctor throws clipboard into the air*

[megpie71]

Hi @kaanbaltlak​.  I greet you as someone who is neurodiverse, has chronic depression, and spent a lot of time suffering from anhedonia (to the point where I still don’t have much of an emotional range outside “vaguely content” and “fifty shades of miserable”).  Anyway, I’m going to share my number one tip for getting out of an anhedonic state.

Grab a notebook - just a small one - and a pen.  Each day, write down in your notebook at least three things that went right that day.  By “things that went right”, I mean: things that didn’t go wrong.  Things that went wrong, at going wrong.  Things that didn’t make your day terrible.  They don’t have to be big things (a lot of my “What Went Right” notebook is filled with notes about “nice hot drink” or “it’s horrible weather outside, but I don’t have to be out there in it”). 

You will not see an improvement immediately.  But over time, you will realise  things seem to be getting better, and you don’t feel as miserable, as often.  This is because this exercise is an exercise in getting your brain to look somewhere different - looking away from the things which went wrong, to the things that didn’t.  Noticing the small pleasures, and paying a bit of attention to them. 

The other thing I would suggest: take a day off now and then.  As in: put down the textbooks, put down the uni readings, put down the phone for a bit, and just take a day off, as a mental health day.  Book time to relax.  Book time to do things you like (or things you think you might like, if you don’t know what the things you like look like - it’s okay not to know this, by the way, after a prolonged period of the miseries).  Carve out a bit of time to yourself - even one day a week is a good start (for example: my Saturdays are sacred.  Saturdays are my day for me.  I usually spend it playing games on the PS4, because that’s how I regenerate spoons). 

One thing I would recommend as a starting point toward this is taking breaks from the doom-scrolling.  Set a timer on your phone - maybe about 45 minutes.  When the timer goes off, put down the phone, put down the textbooks, go and do some housework or something for about 15 minutes.  Do the dishes, make yourself a cup of tea or a sandwich, sweep the floor, clean off your desk, just do something that doesn’t involve staring at the screen or the page for a bit.  Give your brain a break.  If you’re interested in handicrafts (knitting, crochet, embroidery, etc) use your fifteen minute break to do something with them - get up, move your muscles, move your limbs, move around a bit, get the blood circulating.

Speak to the services at your university - see if there’s a way to drop the number of units you’re doing (being depressed is fucking TIRING, and if you’re physically and psychologically exhausting yourself, you’re not going to be able to do anything well, not even the study you’re trying to do).  See if you can drop a few units for a semester or two, while you concentrate on getting yourself back to a state of mental and physical health.  Your university should be willing to get behind you in doing this.  Speaking of which: go speak to your doctor - your general practitioner, the doctor you see about all your basic health needs.  Describe your symptoms to them, get them to check you over for things like low iron levels, low thyroid hormone levels, get them to check your vitamin B12 and D levels, and things like that.

It is possible to feel better.  You can do it.

Hope is okay to ask for like, tips and such for something.

I want to write again, because I'm entering the stressed and depressed state of mind where I can't do shit for my own mental health. In vacations I was fine, I wrote 7 fics in a row, it wasn't a problem. But now University consumes everything of me (again and again), my mind just shuts down and I'm incapable of doing anything but boring and loooooooong obligatory readings and essays (and sometimes I can't do that at all) and when I have free time I just... go to YouTube, see videos I'm barely interested in and scroll and scroll and scroll until is night and time to sleep to go to the academic suffering again because my mind just screams "I'M EXHAUSTED NOT WANNA DO SHIT".

Has anyone tips for overcoming this? (Just one thing: my cellphone is all I have to do jobs, write, listen to music, read (physical books are expensive), etc. The "just don't use your cellphone" tip is not an option for me sadly.) I don't how to even search what the fuck is wrong with me in Google to see if there's tips there in the wildness (I'm guessing there must be a term lol).

--

You're overwhelmed and stressed. "How do I do more creative writing?" is the wrong question here. You may or may not be able to get back to where you can do that at the same time as school.

"How do I manage this stress and get my brain back?" is more the thing you should be pursuing.

During the pandemic, people have talked a lot about anhedonia and about how amorphous long-term stress takes up all your extra mental processes till the unconscious churning of ideas your brain normally does that helps you come up with creative ideas is instead all taken up with this overhead of worry. Many professional writers have found themselves unable to write. Granted, yours is a school-triggered problem, but I think it's the same basic deal.

Time management and sleep patterns are something to look at, but the biggest thing is probably finding a way to completely turn off your brain and decompress... that is not mindlessly scrolling through social media. That doesn't fully shut you down and reboot you. It takes up time while maintaining low-grade anxiety, whether about the world or about feeling like you haven't scrolled far enough to be caught up. Things that make you experience FOMO or feel behind are especially to be avoided. Things that are relaxing and that give you a sense of finishing a task and doing a good job should be sought out.

Basically, your brain wants a cookie, but nothing about school is giving it a cookie, and because you're so stressed, nothing else is either. You seek out short things that don't require attention in the quest for some little hit of happy brain chemicals, but these aren't satisfying and further sap your energy.

It's a common problem for neurodivergent people, for people with depression, and for basically everyone in the pandemic or other long-term shitty situations.

Look up terms like 'executive function' for the part about getting stuck in one task and being unable to switch to something else.

Look up terms like 'anhedonia' for more on the depression-y symptoms, and combine with 'pandemic' for copious self help articles.

Here's one for example.

Self help on "mindfulness" and tips on how to meditate may also be relevant.

--

For me personally, physical exercise, being outside where there are trees and plants, eating fresh vegetables, spending time offline with friends, and hobbies or even chores that are physical things with a success/finishing condition (doing the dishes, knitting, repairing my own clothes) are the biggest help.

If you don't have physical books, then you don't. But getting off the cell phone is still key. TBH, even if you had paper books, Things That Are Not Books are often key.

I don't particularly want to get off the couch and go take a walk, but my ability to write or even read is often better after I do so.

[sendepfy-blog]

mental sensual depression fight

Hi there,

here in this blog I want to share my experiences about depression ...

First I have to tell my story: my dad suiciced 40 years old - now it`s just nearly 40 years ago ... Last year my brother suiciced in age of 46. Now it`s my part to fight and to find my own way how to handle depression. 

Just since a lot of years I started to take food supplement. I started to take Johannis herbs. Coz of some sideeffects I take it no more but in my eyes it`s very important: bevor you start to take medicine: first try food supplement. Go to a normal doctor and check your blood.

The most important food supplements are: magnesium and iodine and vitamine D3 together with K2. 

Hypothyroidism is the reason for 50 percent of all depressions. If you have Hypothyroidism you need iodine and a little add of selenium. Take it till your doctor will check your blood and testify your thyroid is well working again.

If your thyroid is okay but you still have depression just take high dose vitamine D3 with K2 and magnesium. It will help to feel better. Check yourself ... maybe you can add iron or maca or some B Vitamines or ginkgo or ginseng or sulfur or ginger or turmeric ...

In my eyes - dont take it all at the same time. Change it from time to time ... Check yourself ... try it for yourself witch is well and good for you ... 

In evry case: try food supplement before you start to take real medicine !!!

Dont forget to make a little bit sport, go out hiking or biking or swimming ... Strech your body - move your bones ...

And of course: take care about your food ... Eat much fruits and some uncooked vegetables like carots ... and wheat like oats, spelt, sunflower seeds, oatmeal, linseed and sesame ... It will activate your mind and spirit, your body and soul.

Try to find some friends to be not alone.

Thats my advice for you. Give your best. Find your own way to overcome depression.

Your Sendepfy - it means

SensualDepressionFight

[spectralarchers]

grietahatkeinnetz replied to your post “Okay. I'm curious. From a very American "Why are they doing that....”

Blood test are a good thing to check out your health and determine if there is an unbalance that needs to be addressed. They are probably looking into your thyroid, iron and B-vitamin levels. Problems with your thyroid can lead to mood drastic changes and low iron doesn't make a happy mind ;). This is something my dad and I have both problems with and we both have depression (mine is a mild one). So good for you and your doc to check this out!

isthisrubble replied to your post “Okay. I'm curious. From a very American "Why are they doing that....”

they could be testing thyroid stuff! they do blood tests for that, and thyroid problems can cause depression and similar symptoms

Thanks for your replies, that makes a lot more sense than what I could figure out for myself, haha.

@Anon who was asking: this is probably why they took the blood test :)

[mayomhospital12]

When you have decided to start planning a pregnancy, routine health checkups is important at this time as a problem that can affect your pregnancy such as diabetes, thyroid disease, high blood pressure, etc can be diagnosed and corrected before you get pregnant. Initiating a pregnancy plan is one way to help that your baby has the greatest chances of having good health and that you have a healthy pregnancy.

Planning for pregnancy typically involves:

Take prenatal vitamins 3 months before conception. Prenatal vitamins have higher amounts of folic acid to prevent neural tube defects, calcium promotes strong bones and teeth, and iron supports the development of blood and muscle cells.

Avoid hazardous substances such as nicotine, alcohol, and recreational drugs. It has adverse effects for your baby, and obviously for yourself.

A healthy diet and exercise are also helpful both in terms of improving conception and maintaining a healthy pregnancy.

Eat healthy food, lots of fruits, vegetables and a healthy amount of meat unless you are vegetarian.

Keeping your vitamin levels high is something that you want during pregnancy, but after that as well.

Go for walks. It is important to keep yourself in shape and healthy and walks are perfect for this during pregnancy.

Sleep enough and sleep well. Sleeping 4–5 hours will worsen your health and disposition; try sleeping in a comfortable position.

Go to the Best hospital in Gurgaon Haryana, whenever you feel something is not okay and you don’t really know what’s going on, it’s always better to check with a Best delivery hospital in Gurgaon than waiting for it to go away.

The pregnancy specialists at Mayom Hospital provide exceptional care for women with complications identified prior to or during pregnancy and for their unborn babies with the good Delivery package in Gurgaon hospital.

.

Source:-

Mayom Hospital

[lauramalchowblog]

The Definitive Guide To Fish: Why and How To Eat It

In nutrition, there are very few universal consensuses. Conventional wisdom says that fat makes you fat and whole grains are essential, and millions of people agree, but the ancestral health and keto communities (and reality) disagree. Primal and keto folks don’t worry much about saturated fat and limit polyunsaturated fat; conventional health advocates do the opposite. The opinion on meat intake varies wildly, with some people suggesting we eat nothing but red meat, others recommending “palm-sized” pieces of strictly white meat, and still others cautioning against any meat at all. Pick a food and you can find a sizable group that hates it and a sizable one that loves it. You can find researchers who spend their lives making the case against it and researchers who spend their lives making the case for it.

But not fish. Fish is about as close to a universal as any food. Barring the vegans and vegetarians (some of whom, however, are sneaking wild salmon when their followers aren’t watching), everyone appreciates and extols the virtues of eating seafood. Including me.

Sea Food = Sea Change: The Evolutionary Story

Remember: I always view things through an evolutionary prism. It’s where I begin. If something doesn’t make sense in the light of evolution, it probably doesn’t make sense at all. And seafood has been one of the most important dietary factors in human brain development. Without the selenium, iodine, zinc, iron, copper, and DHA found abundantly in fish and shellfish, human brain encephalization—the massive increase in relative size and complexity of the brain representing a shift toward higher order thought—wouldn’t have been easy to pull off. Maybe impossible.

If the human brain came to rely on the nutrients found in seafood for its evolution, it stands to reason that they remain important. The studies bear this out. Fish offers unique and important benefits to humans living today.

More omega-3s in your red blood cell membranes, less heart disease.

More omega-3s in your diet, lower expression of inflammatory genes and less airway inflammation if you have asthma.

More EPA in your diet, improved depression.

More EPA and DHA in your diet, less progression from inflammation into full-blown arthritis and improved rheumatoid arthritis symptoms.

More omega-3s in your diet, stronger anabolic response to strength training.

Not to mention the imbalanced, inflammatory omega-3:omega-6 ratios most of us have, or had. Even if you’ve been Primal for ten years, you spent a good portion of your life eating the standard Western diet full of industrial seed oils high in omega-6 fatty acids. Omega-3s from seafood help correct that balance.

The Modern Picture: Calm the Alarm

But there’s a problem, isn’t there? If you listen to the alarmists, our seas are overfished and full of toxins, and the fish that remain are dripping with mercury, cadmium, and other heavy metals. Farmed fish are even worse, some say; they swim in tepid baths of antibiotics, soybean oil, and glyphosate. Besides, oceanic acidification is killing all the delicious fish and shellfish and crustaceans. Pretty soon the only thing served at Red Lobster will be fried jellyfish.

Though there are glimmers of truth to all those claims, they’re certainly exaggerated:

There are still plenty of excellent and sustainable seafood choices to make, according to Seafood Watch, which takes environmental impacts, overfishing, and other ecological and safety concerns into account.

While some species are indeed overburdened with heavy metal contamination, plenty aren’t. Eat salmon, sardines, mackerel, younger, smaller tuna. Besides, most seafood—in one study, this included shrimp, crabs, squid, and tropical fish in the Atlantic Ocean—is high enough in selenium that it binds to and prevents absorption of mercury.

Jellies may be taking over, or they may be following the natural 20-year boom and bust cycle observed throughout history.

Even farmed salmon isn’t as bad as we might assume. And farmed mollusks—oysters, clams, mussels—are as good as wild, since they live no differently from their wild cousins.

Even if all those claims were totally on the level, we’re faced with a grand overarching truth: You have to eat something. What, are you gonna eat vegan meat patties instead of cod, salmon, sardines, and oysters? Drink Soylent? Go vegan? Go Breatharian?

Of course not. You need to eat seafood. You know you should.

But isn’t it too expensive?

For one thing, I already mentioned that safe farmed fish exists. Farmed salmon probably isn’t as bad as we’ve been led to believe (or assume), as long as you watch out for the egregious ones. U.S.-farmed trout, barramundi, and catfish show up with very low toxin levels and good nutrient profiles. And farmed bivalves like oysters, clams, and mussels are raised like they’re wild. There’s basically no difference between a farmed oyster and a wild oyster. They both live out in the ocean attached to rocks, munching on what the sea provides.

Two, wild seafood isn’t always expensive.

Restaurant supply shops, Walmart, and other large stores often have frozen wild salmon, cod, and other wild fish for cheap, about $5-6 per pound.

At Costco, you can get wild caught salmon (at least on the West coast) in season for $5-6 pound. You might have to buy it whole, though (recipe down below). They also have other types of wild fish for good prices.

Canned seafood is a viable option.

Fish and Seafood: How To Optimize the Benefits

Why We Need Seafood

First, evolutionary precedent, which I already discussed. It’s folly to ignore the long history of humans eating seafood. It’s higher folly to ignore the importance of seafood in human brain evolution. Wherever they have access, people eat seafood.

Second, the benefits are well-established. Even if the links to better health are purely correlational (and they’re not, since we have controlled trials listed above), seafood looks great on paper: bioavailable protein, high levels of essential nutrients, the best source of long chained omega-3 fatty acids.

Third, seafood is a reliable source of important micronutrients that may be lacking on a terrestrial Primal, keto, or carnivore diet. Selenium, magnesium, folate, astaxanthin, and vitamin E can be tough to get if you’re just eating steaks and ground beef.

A recent study on the ketogenic Mediterranean diet had great results feeding its participants over two pounds of fish per day. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants.

But what about those who say they’re meat eaters, turf people who claim grass-fed beef and pastured pork is enough for them? Fish is meat. Fish are animals. You’re seriously limiting your options—and selling your ancestors short—by willfully avoiding seafood. And you’re probably missing out on some important nutrients. Like iodine, for example, which doesn’t show up in the standard nutritional databases but is incredibly important for brain and thyroid health and almost certainly appears most abundantly in seafood.

What Exactly Should I Eat?

Okay,  so should I just throw in some salmon and be on my way?

Salmon is a great start, but there’s way more fish (and bivalves, crustaceans, and cephalopods) in the sea.

Can’t I just take fish oil? As a fish oil purveyor, I wish I could say that fish oil is enough. It offers incredible benefits not to be dismissed, but it’s not equivalent to food either. The fact is, I do both. Seafood contains a ton more than just the omega-3s. Just check it out….

Salmon: Vitamin D3, B-vitamins, magnesium, iron, selenium.

Cod: B-vitamins, magnesium, selenium, potassium

Halibut: B-vitamins, vitamin D3, magnesium, selenium, potassium

Sardines (canned): B-vitamins, vitamin D3, selenium, calcium (if bone-in), iron, copper

Scallops: Vitamin B12, magnesium, folate, selenium, zinc.

Oysters: B-vitamins, magnesium, selenium, zinc, copper, iron, omega-3s, manganese

Mussels: B-vitamins, selenium, zinc, manganese, folate, omega-3s

Clams: Vitamin B12, iron, magnesium, vitamin A

Shrimp: B-vitamins, magnesium, selenium, zinc, astaxanthin (a potent carotenoid, great for ocular and mental health)

Crab: B-vitamins, vitamin E, magnesium, folate, selenium, zinc, copper

Lobster: B-vitamins, vitamin E, selenium

Squid: B-vitamins, magnesium, iron, copper, zinc, selenium, vitamin E

Octopus: B-vitamins, magnesium, iron, copper, zinc, selenium

Although I didn’t mention it, every single sea creature you can eat is a very good source of highly bioavailable protein and, usually, creatine.

And some studies even suggest that fish proteins themselves offer unique benefits.

In one study, rats with injured muscles saw faster recovery when fed cod protein as opposed to casein or peanut protein.

In people with insulin resistance, cod protein reduces the inflammatory marker CRP and increases insulin sensitivity.

Fish protein may even enhance fat loss and muscle gain compared to other protein sources.

Most of the research is in animals, but it’s compelling and another good—if speculative—reason to include fish in your diet.

I’m Sold. How Much Should I Eat?

Keeping in mind the contamination in certain varieties, eat much as you can afford/tolerate. It’s hard to eat too much seafood. In my experience, there seems to be a built-in regulatory mechanism that reduces the palatability of seafood at a certain level of consumption. A big slab of wild sockeye salmon is fantastic, but I can’t eat pounds of it like I can with a grass-fed ribeye.

You can also use omega-3:omega-6 ratio as an indicator. Run the numbers on the seafood you’re eating and aim for a 1:1 or 1:2 ratio and you should be golden.

In my opinion, leaner fish has no upper limit. Eat as you desire.

Keep in mind that the keto Mediterranean diet study I recently discussed gave over 2 pounds of fish to participants every day, and they had great results. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants. After 12 weeks of that:

They lost 30+ pounds.

Their BMIs dropped from almost 37 to 31.5, from the middle of class 2 obesity to the bottom of class 1 obesity.

They lost 16 centimeters, or 6 inches, from their waist.

Fasting blood sugar dropped from 118 (pre-diabetic) to 91 (ideal).

Triglycerides dropped from 224 to 109.

HDL increased from 44 to 58.

They went from prehypertensive to normotensive.

Their liver enzymes and liver fat reduced and in some cases completely resolved.

All 22 subjects started the study with metabolic syndrome and ended it without metabolic syndrome.

As always, pay attention to how you feel. Eat and observe. Make it an official N=1 experiment and look for the feedback it provides.

How I Do Seafood

Okay, but how do you eat it? How do you prepare it?

Admittedly, there’s a lot less room for error with seafood.  It goes bad more quickly, cooks faster, and simply isn’t as forgiving. We’ve all had the experience of buying some salmon fresh from the butcher, keeping it in your fridge a half day too long because we weren’t sure how to prepare it, and having to throw it out. That’s the worst.

I’m not a big “recipe” guy (I have people who help me parse out my creations into legible formats for blog posts and cookbooks). I like to improvise. A dish here, a dash there. So, I’m just going to give a freeform account of how I eat fish, shellfish, and other seafood. If you need clarification on something, feel free to ask in the comment board.

I like doing a kind of pseudo-ceviche using any high quality lean fish—halibut’s great—marinated in Primal Kitchen® Greek Dressing & Marinade with a few splashes of tamari or soy sauce and some diced fresno chile. Let it sit for 5-10 minutes, then plow into it. Really good, even though if you tried to serve this in Peru they’d probably arrest you.

I always have canned sardines from Wild Planet in my pantry. A favorite quick (and keto-friendly) meal is to do a can or two of sardines mashed up with an avocado and a tablespoon or two of Greek Goddess dressing.

If I’m doing salmon, I’ll sometimes marinate the fish in the Primal Kitchen No-Soy Teriyaki.

Another great way to cook fish is in a curry. Sear the fish, making sure to get crispy skin if it’s on. Set aside. In the same pan without washing or draining, heat up some garlic, ginger, chili peppers (if you like it hot), and onions (or shallots), adding more fat if you need it. Salt. When they’ve softened, add the curry powder or paste. Cook for a minute or so. Then add some bone broth and coconut milk. Reduce until you’ve reached the texture you desire. I’ll keep gelatin powder on hand to whisk in if it doesn’t have enough body. At the last moment, add the fish back in and toss to coat.

Scallops? Either raw at a good sushi joint, preferably separated by thinly sliced lemon, or seared in butter followed by a pan reduction with white wine and butter. By the way, for those who are interested, Butcher Box has some killer scallops now (it’s literally the last day to grab the deal—apologies to anyone reading this tomorrow.) And full disclosure—I’ve always been a proud affiliate. They do things right there.

Clam chowder is still the best way to eat clams, roasted on an open fire on the beach with a little sand still in there. Maybe it’s just the New England in me.

Anytime I’m out at a decent restaurant I trust with oysters on the menu, I order them. At least a half dozen, raw. I also like the canned smoked oysters from Crown Prince.

Mussels I like the classic way: cooked in butter, white wine, and garlic. Only modification I make is after the mussels have cooked, I remove them from the pan, sprinkle in some gelatin powder, and reduce down to make a viscous sauce.

Cod or other similar lean white fishes are best in lots of butter and garlic, followed by a squeeze of lemon.

Whole salmon? Clean, gut, and scale. If you can, keep the liver. It’s delicious. Salt and pepper the interior and exterior of the salmon. Cut some deep vertical slashes in the outside, on both sides. Stuff shallots, garlic, and lemon slices into the interior and inside the slashes. Coat with avocado oil, then grill over indirect heat with the cover on until skin is crispy and flesh is lightly pink and flaky, or bake at 375 for 30-40 minutes.

If I’m ever cooking a cephalopod, it’s all about the Instant Pot. Throw some bone broth, lemon juice, and olive oil in the pot with the squid or octopus and cook on manual for 15-20 minutes. If you like, you can take it out, allow it to cool, then grill it over coals or open flame. Save the broth.

Whenever I cook fish, I use either monounsaturated fats (as found in avocado oil and olive oil) or saturated fats (as found in butter and coconut oil). Both types of fats enhance absorption of omega-3 fatty acids, whereas omega-6 fats inhibit it. Both omega-3 and omega-6 compete for the same absorption pathway.

When applicable (as in curry), I also use turmeric to cook my fish. Turmeric and its curcumin enhances absorption of omega-3s, specifically increasing DHA levels in the brain.

I know seafood is intimidating for some people. They don’t like the “fishiness.” They don’t know how to cook it. It’s “too expensive.” It goes bad too quickly. Hopefully, after today you feel a bit better about cooking and eating seafood. Hopefully, you feel equipped and empowered to incorporate some salmon, cod, trout, oysters, and other marine animals into your diet.

Take care, everyone, and please leave your favorite ways to eat seafood down below. How much seafood do you eat? What’s your go-to recipe? What underrated sea animal do you covet but others do not?

Thanks for reading!

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[jesseneufeld]

The Definitive Guide To Fish: Why and How To Eat It

In nutrition, there are very few universal consensuses. Conventional wisdom says that fat makes you fat and whole grains are essential, and millions of people agree, but the ancestral health and keto communities (and reality) disagree. Primal and keto folks don’t worry much about saturated fat and limit polyunsaturated fat; conventional health advocates do the opposite. The opinion on meat intake varies wildly, with some people suggesting we eat nothing but red meat, others recommending “palm-sized” pieces of strictly white meat, and still others cautioning against any meat at all. Pick a food and you can find a sizable group that hates it and a sizable one that loves it. You can find researchers who spend their lives making the case against it and researchers who spend their lives making the case for it.

But not fish. Fish is about as close to a universal as any food. Barring the vegans and vegetarians (some of whom, however, are sneaking wild salmon when their followers aren’t watching), everyone appreciates and extols the virtues of eating seafood. Including me.

Sea Food = Sea Change: The Evolutionary Story

Remember: I always view things through an evolutionary prism. It’s where I begin. If something doesn’t make sense in the light of evolution, it probably doesn’t make sense at all. And seafood has been one of the most important dietary factors in human brain development. Without the selenium, iodine, zinc, iron, copper, and DHA found abundantly in fish and shellfish, human brain encephalization—the massive increase in relative size and complexity of the brain representing a shift toward higher order thought—wouldn’t have been easy to pull off. Maybe impossible.

If the human brain came to rely on the nutrients found in seafood for its evolution, it stands to reason that they remain important. The studies bear this out. Fish offers unique and important benefits to humans living today.

More omega-3s in your red blood cell membranes, less heart disease.

More omega-3s in your diet, lower expression of inflammatory genes and less airway inflammation if you have asthma.

More EPA in your diet, improved depression.

More EPA and DHA in your diet, less progression from inflammation into full-blown arthritis and improved rheumatoid arthritis symptoms.

More omega-3s in your diet, stronger anabolic response to strength training.

Not to mention the imbalanced, inflammatory omega-3:omega-6 ratios most of us have, or had. Even if you’ve been Primal for ten years, you spent a good portion of your life eating the standard Western diet full of industrial seed oils high in omega-6 fatty acids. Omega-3s from seafood help correct that balance.

The Modern Picture: Calm the Alarm

But there’s a problem, isn’t there? If you listen to the alarmists, our seas are overfished and full of toxins, and the fish that remain are dripping with mercury, cadmium, and other heavy metals. Farmed fish are even worse, some say; they swim in tepid baths of antibiotics, soybean oil, and glyphosate. Besides, oceanic acidification is killing all the delicious fish and shellfish and crustaceans. Pretty soon the only thing served at Red Lobster will be fried jellyfish.

Though there are glimmers of truth to all those claims, they’re certainly exaggerated:

There are still plenty of excellent and sustainable seafood choices to make, according to Seafood Watch, which takes environmental impacts, overfishing, and other ecological and safety concerns into account.

While some species are indeed overburdened with heavy metal contamination, plenty aren’t. Eat salmon, sardines, mackerel, younger, smaller tuna. Besides, most seafood—in one study, this included shrimp, crabs, squid, and tropical fish in the Atlantic Ocean—is high enough in selenium that it binds to and prevents absorption of mercury.

Jellies may be taking over, or they may be following the natural 20-year boom and bust cycle observed throughout history.

Even farmed salmon isn’t as bad as we might assume. And farmed mollusks—oysters, clams, mussels—are as good as wild, since they live no differently from their wild cousins.

Even if all those claims were totally on the level, we’re faced with a grand overarching truth: You have to eat something. What, are you gonna eat vegan meat patties instead of cod, salmon, sardines, and oysters? Drink Soylent? Go vegan? Go Breatharian?

Of course not. You need to eat seafood. You know you should.

But isn’t it too expensive?

For one thing, I already mentioned that safe farmed fish exists. Farmed salmon probably isn’t as bad as we’ve been led to believe (or assume), as long as you watch out for the egregious ones. U.S.-farmed trout, barramundi, and catfish show up with very low toxin levels and good nutrient profiles. And farmed bivalves like oysters, clams, and mussels are raised like they’re wild. There’s basically no difference between a farmed oyster and a wild oyster. They both live out in the ocean attached to rocks, munching on what the sea provides.

Two, wild seafood isn’t always expensive.

Restaurant supply shops, Walmart, and other large stores often have frozen wild salmon, cod, and other wild fish for cheap, about $5-6 per pound.

At Costco, you can get wild caught salmon (at least on the West coast) in season for $5-6 pound. You might have to buy it whole, though (recipe down below). They also have other types of wild fish for good prices.

Canned seafood is a viable option.

Fish and Seafood: How To Optimize the Benefits

Why We Need Seafood

First, evolutionary precedent, which I already discussed. It’s folly to ignore the long history of humans eating seafood. It’s higher folly to ignore the importance of seafood in human brain evolution. Wherever they have access, people eat seafood.

Second, the benefits are well-established. Even if the links to better health are purely correlational (and they’re not, since we have controlled trials listed above), seafood looks great on paper: bioavailable protein, high levels of essential nutrients, the best source of long chained omega-3 fatty acids.

Third, seafood is a reliable source of important micronutrients that may be lacking on a terrestrial Primal, keto, or carnivore diet. Selenium, magnesium, folate, astaxanthin, and vitamin E can be tough to get if you’re just eating steaks and ground beef.

A recent study on the ketogenic Mediterranean diet had great results feeding its participants over two pounds of fish per day. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants.

But what about those who say they’re meat eaters, turf people who claim grass-fed beef and pastured pork is enough for them? Fish is meat. Fish are animals. You’re seriously limiting your options—and selling your ancestors short—by willfully avoiding seafood. And you’re probably missing out on some important nutrients. Like iodine, for example, which doesn’t show up in the standard nutritional databases but is incredibly important for brain and thyroid health and almost certainly appears most abundantly in seafood.

What Exactly Should I Eat?

Okay,  so should I just throw in some salmon and be on my way?

Salmon is a great start, but there’s way more fish (and bivalves, crustaceans, and cephalopods) in the sea.

Can’t I just take fish oil? As a fish oil purveyor, I wish I could say that fish oil is enough. It offers incredible benefits not to be dismissed, but it’s not equivalent to food either. The fact is, I do both. Seafood contains a ton more than just the omega-3s. Just check it out….

Salmon: Vitamin D3, B-vitamins, magnesium, iron, selenium.

Cod: B-vitamins, magnesium, selenium, potassium

Halibut: B-vitamins, vitamin D3, magnesium, selenium, potassium

Sardines (canned): B-vitamins, vitamin D3, selenium, calcium (if bone-in), iron, copper

Scallops: Vitamin B12, magnesium, folate, selenium, zinc.

Oysters: B-vitamins, magnesium, selenium, zinc, copper, iron, omega-3s, manganese

Mussels: B-vitamins, selenium, zinc, manganese, folate, omega-3s

Clams: Vitamin B12, iron, magnesium, vitamin A

Shrimp: B-vitamins, magnesium, selenium, zinc, astaxanthin (a potent carotenoid, great for ocular and mental health)

Crab: B-vitamins, vitamin E, magnesium, folate, selenium, zinc, copper

Lobster: B-vitamins, vitamin E, selenium

Squid: B-vitamins, magnesium, iron, copper, zinc, selenium, vitamin E

Octopus: B-vitamins, magnesium, iron, copper, zinc, selenium

Although I didn’t mention it, every single sea creature you can eat is a very good source of highly bioavailable protein and, usually, creatine.

And some studies even suggest that fish proteins themselves offer unique benefits.

In one study, rats with injured muscles saw faster recovery when fed cod protein as opposed to casein or peanut protein.

In people with insulin resistance, cod protein reduces the inflammatory marker CRP and increases insulin sensitivity.

Fish protein may even enhance fat loss and muscle gain compared to other protein sources.

Most of the research is in animals, but it’s compelling and another good—if speculative—reason to include fish in your diet.

I’m Sold. How Much Should I Eat?

Keeping in mind the contamination in certain varieties, eat much as you can afford/tolerate. It’s hard to eat too much seafood. In my experience, there seems to be a built-in regulatory mechanism that reduces the palatability of seafood at a certain level of consumption. A big slab of wild sockeye salmon is fantastic, but I can’t eat pounds of it like I can with a grass-fed ribeye.

You can also use omega-3:omega-6 ratio as an indicator. Run the numbers on the seafood you’re eating and aim for a 1:1 or 1:2 ratio and you should be golden.

In my opinion, leaner fish has no upper limit. Eat as you desire.

Keep in mind that the keto Mediterranean diet study I recently discussed gave over 2 pounds of fish to participants every day, and they had great results. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants. After 12 weeks of that:

They lost 30+ pounds.

Their BMIs dropped from almost 37 to 31.5, from the middle of class 2 obesity to the bottom of class 1 obesity.

They lost 16 centimeters, or 6 inches, from their waist.

Fasting blood sugar dropped from 118 (pre-diabetic) to 91 (ideal).

Triglycerides dropped from 224 to 109.

HDL increased from 44 to 58.

They went from prehypertensive to normotensive.

Their liver enzymes and liver fat reduced and in some cases completely resolved.

All 22 subjects started the study with metabolic syndrome and ended it without metabolic syndrome.

As always, pay attention to how you feel. Eat and observe. Make it an official N=1 experiment and look for the feedback it provides.

How I Do Seafood

Okay, but how do you eat it? How do you prepare it?

Admittedly, there’s a lot less room for error with seafood.  It goes bad more quickly, cooks faster, and simply isn’t as forgiving. We’ve all had the experience of buying some salmon fresh from the butcher, keeping it in your fridge a half day too long because we weren’t sure how to prepare it, and having to throw it out. That’s the worst.

I’m not a big “recipe” guy (I have people who help me parse out my creations into legible formats for blog posts and cookbooks). I like to improvise. A dish here, a dash there. So, I’m just going to give a freeform account of how I eat fish, shellfish, and other seafood. If you need clarification on something, feel free to ask in the comment board.

I like doing a kind of pseudo-ceviche using any high quality lean fish—halibut’s great—marinated in Primal Kitchen® Greek Dressing & Marinade with a few splashes of tamari or soy sauce and some diced fresno chile. Let it sit for 5-10 minutes, then plow into it. Really good, even though if you tried to serve this in Peru they’d probably arrest you.

I always have canned sardines from Wild Planet in my pantry. A favorite quick (and keto-friendly) meal is to do a can or two of sardines mashed up with an avocado and a tablespoon or two of Greek Goddess dressing.

If I’m doing salmon, I’ll sometimes marinate the fish in the Primal Kitchen No-Soy Teriyaki.

Another great way to cook fish is in a curry. Sear the fish, making sure to get crispy skin if it’s on. Set aside. In the same pan without washing or draining, heat up some garlic, ginger, chili peppers (if you like it hot), and onions (or shallots), adding more fat if you need it. Salt. When they’ve softened, add the curry powder or paste. Cook for a minute or so. Then add some bone broth and coconut milk. Reduce until you’ve reached the texture you desire. I’ll keep gelatin powder on hand to whisk in if it doesn’t have enough body. At the last moment, add the fish back in and toss to coat.

Scallops? Either raw at a good sushi joint, preferably separated by thinly sliced lemon, or seared in butter followed by a pan reduction with white wine and butter. By the way, for those who are interested, Butcher Box has some killer scallops now (it’s literally the last day to grab the deal—apologies to anyone reading this tomorrow.) And full disclosure—I’ve always been a proud affiliate. They do things right there.

Clam chowder is still the best way to eat clams, roasted on an open fire on the beach with a little sand still in there. Maybe it’s just the New England in me.

Anytime I’m out at a decent restaurant I trust with oysters on the menu, I order them. At least a half dozen, raw. I also like the canned smoked oysters from Crown Prince.

Mussels I like the classic way: cooked in butter, white wine, and garlic. Only modification I make is after the mussels have cooked, I remove them from the pan, sprinkle in some gelatin powder, and reduce down to make a viscous sauce.

Cod or other similar lean white fishes are best in lots of butter and garlic, followed by a squeeze of lemon.

Whole salmon? Clean, gut, and scale. If you can, keep the liver. It’s delicious. Salt and pepper the interior and exterior of the salmon. Cut some deep vertical slashes in the outside, on both sides. Stuff shallots, garlic, and lemon slices into the interior and inside the slashes. Coat with avocado oil, then grill over indirect heat with the cover on until skin is crispy and flesh is lightly pink and flaky, or bake at 375 for 30-40 minutes.

If I’m ever cooking a cephalopod, it’s all about the Instant Pot. Throw some bone broth, lemon juice, and olive oil in the pot with the squid or octopus and cook on manual for 15-20 minutes. If you like, you can take it out, allow it to cool, then grill it over coals or open flame. Save the broth.

Whenever I cook fish, I use either monounsaturated fats (as found in avocado oil and olive oil) or saturated fats (as found in butter and coconut oil). Both types of fats enhance absorption of omega-3 fatty acids, whereas omega-6 fats inhibit it. Both omega-3 and omega-6 compete for the same absorption pathway.

When applicable (as in curry), I also use turmeric to cook my fish. Turmeric and its curcumin enhances absorption of omega-3s, specifically increasing DHA levels in the brain.

I know seafood is intimidating for some people. They don’t like the “fishiness.” They don’t know how to cook it. It’s “too expensive.” It goes bad too quickly. Hopefully, after today you feel a bit better about cooking and eating seafood. Hopefully, you feel equipped and empowered to incorporate some salmon, cod, trout, oysters, and other marine animals into your diet.

Take care, everyone, and please leave your favorite ways to eat seafood down below. How much seafood do you eat? What’s your go-to recipe? What underrated sea animal do you covet but others do not?

Thanks for reading!

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[kingstonlovesunicorns]

My Thyroidectomy.

Hi again, today I felt like writing about my second surgery in my life, my Thyroidectomy. I thought I could be helpful sharing my experience for anyone who’s going through this or is potentially going to.

I was diagnosed two years ago, I had too many nodules and had one especially large. I got a fine-needle puncture twice (one every year) to come to the conclusion that that big large nodule was a grade 4 in a scale of 1 to 6 of cancer risk. Yet all the doctors I visited (yes they were many because I wanted many answers, I wouldn’t just take one “You need to have surgery right away” answer) told me the results were inconclusive. It was something like “We don’t know if what you have is good or bad, so we’ll just take everything off just in case”. I wanted to know for sure I had a real risk of cancer. So my mom visited many doctors. of course there were some that said not to have surgery, but they were the minority.

Two years passed, it wasn’t until June I woke up and felt different, I felt like something was bothering me. I checked myself on the mirror, and saw a tiny lump, round mass on my neck. It wasn’t really visible. It was one of those things you only notice yourself. I was harder to breathe, swallow, crying hurt a lot, like a really tight knot. So I said, “Ok, I must have surgery”.

September 27th of 2018. That day I was going to have my thyroidectomy, at 14:00. My experience before this wasn’t great. I came to the hospital at 13:00 and waited until 15:00, an hour late. I must say I tend to have severe migraine before my period, and that happened. I couldn’t take any medicine for the pain, so my only hope was anaesthesia.

The nurses gave me some tissue with alcohol to rub in my body, a robe and after 10 minutes I went to the OR.

I woke up after and hour or so, feeling a sore and itchy throat. Not gonna lie, it hurt like a bitch. I could feel the shock that my body had gone through, and the pain (at least for me) was unbearable. The nurses put me on some medication for the pain and then later at night another one to help me sleep. I couldn’t sleep very very well either, your neck hurts, you are stiff, so you might as well get used to the idea that if you sleep on your side, that’s probably not gonna happen in a few weeks. I had my drainage removed the day after and went home in the afternoon. After a couple of weeks the results of the biopsy came. I have nothing, I mean, I did. The nodule was known to be dangerous three years ago, so if I hadn’t waited so long to have the surgery I would have had to have an iodine treatment to kill the possible cancer left in my body, thankfully I didn’t have to do so.

Okay, now I’ll tell you what some symptoms you may have while hypo. I didn’t gain weight, in fact I lost like a kilo or two. I went back to pilates and functional a month and a have later doing very light exercise. I started losing hair, not in like chunks, more like thinning, the back of my neck lost a lot of hair and it’s making me feel depressed really, same thing with my eyebrows and lashes. It’s not super noticeable, the hair loss in my back is. What else?... Oh, btw my scar is healing well, I’m using silicone patches with aloe vera, taking vitamins for the hair and now iron pills once a day. (Awesome, right? No). Other symptoms are dry skin and nails, lethargy, lost of appetite or more appetite depending the day. Right now I’m taking Levothyroxine 125mg. My endocrinologist said I should be fine with that, but we’ll see.

Sometimes I think I need a pill everyday to live, like, if somehow there was a zombie apocalypse, I would die because there’s no way I could get my medicine. Oh well, I guess you get used to it, like taking a contraceptive pill for as long as you don’t want babies. Just the same, as long as you don’t want to die in organ failure lol.

I just want to end this loooong text that nobody will read with a nice message. You are not alone, I’m here, experiencing the same thing as you. If you need thyroid pal, don’t hesitate to dm me. We’ll support eachother. :)

Try to stay positive. 

[lazyupdates]

Health is wealth. As long as your body can function properly, nothing or no one can stop you from doing and achieving what you want. However, sometimes we take our ever-working bodies for granted, not realizing that they too suffer the consequences of our particular lifestyles. In these moments, our bodies give out certain signals to let us know that everything is not okay. Paying attention to these signs can save you from fatal consequences. Here are 7 such signs your body gives out, which you should never ignore if you want good health:

1. Weight Fluctuations

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A significant amount of weight loss can make anyone happy. But should it? As glad as you may be to see a drastic change in your weight, if it’s not caused by an obvious reason, you should be alarmed. Here’s why:

A sudden change in weight can be indicative of the fact that your thyroid is not functioning properly (1).

Another reason for sudden fluctuations in weight can be lack of sleep. Your body equates lack of sleep with stress and begins storing fat as a result (2).

Hormonal imbalances can also contribute to changes in weight, with the gain being more visible before the start of your menstruation cycle (3).

2. Puffiness Or Swollen Legs And Feet

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Swelling of your legs or feet, or weight gain towards the night is an indication that you are probably suffering from edema (4). The causes behind this condition can be several:

Puffiness in the face and eyes when you wake up can suggest that your kidneys are in trouble (5).

Edema can also be caused by high blood pressure or heart problems. Get your blood pressure checked regularly to be sure, or visit a cardiologist to get your heart checked.

Protruding, swollen veins in the legs can suggest that there’s a link between your edema and varicose veins (6).

3. Sudden Appearance Of Bruises

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A sudden appearance of bruises without any apparent cause suggests that your body isn’t functioning the way it should. Such bruises can be indicative of:

If your body lacks in vitamin C, your metabolism can get affected, which can lead to visible bruises. Vitamin C supplements can help.

A condition known as vasculitis can also cause bruises to appear (7). A phlebologist can help you know if this is the cause.

When your body is unable to produce enough thrombocytes or platelets, you can experience the appearance of several bruises on your body (8). This is known as thrombocytopenia.

4. The Color Of Your Tongue

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Whether your tongue is whitish or reddish can be a good indicator of your health status. A thin white layer on your tongue means you’re okay, while a thick one can suggest a host of problems:

A whitish cast on your tongue means that you face digestion problems. You should seek help from a gastroenterologist in this case.

A tongue that has a yellow hue signifies that you suffer from gallbladder or liver issues (9). You may also experience a bitter taste.

A tongue that is yellowish grey in color is a result of chronic intestinal problems or dehydration.

5. The Color Of The White Part Of Your Eye

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Just like the hue of your tongue can say a lot about your health, so can the color of the white part of your eye. Color changes in this region can indicate:

A yellow hue indicates you have a damaged liver (10).

A reddish tint suggests eye infections or diseases (11).

Moreover, reddening of the eye can also be a result of eye strain caused by staring at a computer screen or working out intensely.

6. The Condition Of Your Nails

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Whether there are color changes or changes in texture, any sort of changes in the condition of your nails can suggest an underlying health problem:

Strips or spots on your nails that are either black, yellow or brown in color indicate that you have a fungal infection called onychomycosis (12).

Deformity of nails might also be the result of vitamins B1 or D, iron or calcium deficiencies.

Brittle nails with white spots on them are caused by hypothyroidism.

7. The Color Of Your Gums

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Healthy gums have a pink hue, while unhealthy ones look deep red and inflamed. Here’s what they can indicate:

Sore gums around a particular tooth are a sign of gingivitis (13). They might be accompanied by sensitivity and gum bleeding.

When the tissue around your tooth gets detached and leaves a gap where food can get stuck, you might be suffering from periodontitis (14).

If roots of your teeth are exposed and the gap between them widens, you may have periodontal disease.

These 7 signs are just the tip of the iceberg. There might be many more signs your body gives out to let you know it’s not doing well. The important thing is to pay attention to these signals and get immediate help.

The post 7 Body Signals It’s Better Not To Ignore If You Want To Stay Healthy appeared first on STYLECRAZE.

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[yesterdaysdreams]

Ask a Dietitian: Milk and Milk Alternatives

By now we hope you’ve received your copy of Weekday Weekend and tasted some of Emma + Elsie’s delicious recipes. I’ve said it once, but again, what I love so much about this cookbook is its versatility and flexibility. So you eat meat? Cool! Unwilling to sacrifice cheese? (Guilty!) That’s okay too. That said, we’re received lots of wonderful feedback and questions regarding the “dairy rule,” so we wanted to go ahead and tackle milk and milk alternatives. While I’m so excited about this topic, in my reading it seems there are a lot of theories floating around and much research is still inconclusive. We dietitians believe in evidence-based practice, so hopefully we can keep this post as objective, unbiased and informative as possible.

In the cookbook, Lindsey and I preface the “dairy rule” with the disclaimer that we ourselves consume cow’s milk and cow’s milk products. However, we try to follow a few basic rules and shop smart (more on this below). Please understand if cow’s milk isn’t your thing, you can absolutely still consume a healthy, balanced and sometimes superior diet. Some studies even suggest the avoidance of cow’s milk can improve certain conditions like IBS andacne. Furthermore, cow’s milk allergy is considered the most common allergen in children under 2.5, so hallelujah, alternatives exist! Lindsey has already completed loads of research and gone into great detail about calcium and vitamin D, specifically geared towards those plant-based eaters out there—you can read more on recommended intakeshere. But without any further adieu, let’s begin by covering cow’s milk.

Cow’s Milk (8 g protein, 12 g carbohydrate, 0-8 g fat/8 oz )

Okay, so you drink cow’s milk and stock your fridge with cheese and yogurt. Fab. Cow’s milk is affordable, nutritionally balanced and the most easily accessible milk option available to consumers. Providing a healthy amount of protein, calcium, vitamin D and phosphorus, it has long been considered an integral part of every meal. However, is it really as great as some claim? From a socioeconomic perspective, when you consider that nearly20.1 million free lunches are distributed every day in the U.S., there is no arguing that a carton of white milk is a nutritive option when compared to other options available in schools. However, for most of us, it can be very easy to overdo it when it comes to dairy. Reality check: one ounce of cheese (about the size of a pair of dice) equals one dairy serving. (Waah!) That’d make for one sad looking cheese board.   

The RDA for calcium (for those 19 years and up) is 1,000-1,200 mg/day, which is easily achieved by consuming 1-2 sources of dairy alongside fresh fruits, veggies and meats. This is why the World Health Organization and the American Diabetes Association are now backing plant-based diets. Friendly reminder, a plant-based diet does not equate to a vegetarian/vegan diet. Plant based just means focusing on mainly fresh fruits, veggies, tubers, legumes and whole grains.

Back to the cows; when shopping for cow’s milk products, here’s what we recommend:  

No hormones, ever: Specifically rBGH and rBST. rBGH is a growth hormone given to cows to increase milk production and, interestingly, is not permitted for use in Europe or Canada. While studies are inconclusive, it has been shown that rBGH has caused adverse health effects in animals, so for now, probably best to avoid these hormones.

Try to keep it local: Heck, if you can, tour a neighboring dairy farm so you see exactly where your dairy is coming from. If your local dairy is transparent and welcomes observation and community involvement, chances are the treatment and feeding practices are desirable. Look for cows to be grazing and active—these are signs of healthy cows, which equals healthier consumables for you!

Buy organic: As mentioned above, grass fed or pastured cows, are preferred. For a milk to be labeled organic, the cows must be pastured at least 30% of the time. Furthermore, grass fed cows produce milk with higher omega-3 and CLA content. I typically recommend 1-2 servings of whole fat dairy products a day as the fat aids in vitamin absorption and promotes satiety.

Milk Alternatives

Whether you’re playing by the ‘Weekday Weekend’ rules or if you avoid milk regularly, it’s important to be aware of the many different milk alternatives available to you. With more people seeking alternatives, the market is booming. Interestingly, certain regions of the world have been known to consume milk from camels, reindeer and elk as alternatives. However, for today’s post, we’re going to take a hard look at some of the more attainable milk alternatives:

1. Soy Milk (7 g protein, 4 g carbohydrate, 4 g fat/8 oz)

Perhaps the first real “milk alternative” to hit the scenes, soymilk appeared on U.S. shelves in the mid-1980s. Soy milk is easily accessible to shoppers and an excellent source of protein, vitamin A, vitamin B12, potassium and calcium —great news for vegans and vegetarians!

Despite these perks, questionable claims regarding the health effects of soy have left many puzzled. From possibly causing cancer to affecting fertility, soy is the king of controversy when it comes to health foods. We could go on about this, as there is a lot to consider (spoiler alert: future blog post coming soon!). However, for the sake of this post, I’ll keep it concise. Quality soy is safe in moderation; it does not affect thyroid function in those with healthy thyroids and the American Cancer Society has stated whole soy foods can reduce the risk of certain cancers. When you shop smart (organic, non-sweetened versions), soy milk is an excellent choice when consumed smartly and in moderation.

2. Almond Milk (1 g protein, 1 g carbohydrate, 2.5 g fat/8 oz)

Made using ground almonds and water, almond milk is largely … water. So don’t be surprised when you notice the protein and fat content are significantly lower than, say, a handful of almonds. Almond milk is often fortified with vitamin E, calcium and vitamin D, so it is a good vitamin/mineral substitute if eliminating cow’s milk. Just remember you’ll need to balance your meal with protein and fat coming from other real food sources.

3. Coconut Milk (0 g protein, 2 g carbohydrate, 5 g fat/8 oz)

Coconut milk is quickly becoming all the rage, and for good reason! Remember, we’re talking about the slightly watered down version meant to mimic milk’s consistency, not the stuff you’ll find in the can on grocery store shelves. Coconut milk contains no protein and less calcium than cow’s milk (100 mg/8 oz in coconut milk vs. 300 mg/8 oz in cow’s milk). However, it is a good source of MCT’s, a healthier form of saturated fats which provide a wide range of health benefits when consumed in moderation. RD recommendations to counter the nutrient deficit? Toss in an extra handful of almonds or kale to split the difference and come out on top.

4. Rice Milk (0 g protein, 22 g carbohydrate, 2 g fat/8 oz)

Unless you suffer from multiple severe food allergies, rice milk isn’t my fave. Just look at the nutritionals—it’s basically just starch and water. No protein, minimal fats. Sure, some brands are fortified with calcium, iron and vitamin B12, but for all intents and purposes, I’d try another milk alternative first before settling with rice milk. Also notable, detectable levels of arsenic were found in Consumer Reports testing of rice milk, so it is recommended to consume no more than ½ cup per day and not give regularly to children under 5 unless otherwise advised by a physician.

5. Hemp Milk, Unsweetened (2 g protein, 1 g CHO, 6 g fat/8 oz)

Many say hemp milk is an acquired taste thanks to its earthy, seedy flavor. Once you get past the taste, as long as you are getting calcium from other dietary sources, I give hemp milk the green light! Made by mixing water with cannabis seed (sorry guys, no other snazzy side effects), hemp milk is a great source of healthy omega-3 fatty acids and is often fortified with calcium, vitamin D and vitamin B12. It’s a great option for those who battle with gas, bloating or other IBS symptoms as it is low in oligosaccharides, the gas producing sugar present in some milk and milk alternatives. The downside is the low calcium content and high price tag that comes with a carton of hemp milk.

6.  Goat Milk (9 g protein, 11 g CHO, 10 g fat/8 oz)

Goat’s milk has a nutrition breakdown similar to cow’s milk while being lower in lactose, making it easier for some to digest. It is also higher in vitamin A, potassium and calcium than cow’s milk, making it the preferred post-exercise drink for many, thanks to the extra load of electrolytes. It has a somewhat strong flavor and does contain casein, technically not making it approved for those with a true milk protein allergy. However, studies have shown that goat’s milk is very low in Alpha S1 casein and primarily contains Alpha S2 casein. In layman’s terms, this means that some who have traditionally been unable to tolerate cow’s milk are able to handle goats milk. Depending on the severity of your allergy, goat’s milk may be worth a try after discussing with your physician.

7. Cashew Milk (0 g protein, 1 g CHO, 3.5 g fat/8 oz)

Cashew milk is the slightly more nutritious option than almond milk, thanks to the added fiber, antioxidants and copper present (which aids in iron absorption). Cashew milk is a good option for those who are wary of soy milk but still want a little more bang-for-their buck than almond milk. Take note of its miniscule protein content and be sure to incorporate real food protein to make up for this loss.

8.  Pea Milk (8 g protein, 7 g carb, 5 g fat/8 oz)

Pea milk is quickly becoming my new obsession. I mean really, it’s equivalent in protein to cows milk while providing fewer carbs, #winning! It has 50% more calcium than cow’s milk and legit, tastes a lot like milk. Only downside is the higher than usual amount of omega 6 fatty acids. However, some brands, likeRipple, do a great job at counteracting this by adding in extra omega 3’s.

Whichever route you choose to go with milk, just do your research and remember, everything is good in moderation. Unless you are affected by malnutrition, malabsorption or another medical condition where your physician asks you to supplement your diet, most of us following a healthy diet don’t need more than a glass or two of milk/milk sub a day. Lindsey is going to chime in with some information regarding pasteurization of milk products, as I think there is some confusion about this process. Thanks, as always, for reading and please feel free to comment with your favorite milk alternative!

A note from Lindsey:

Ultra-pasteurization. What in the world does this even mean? How is it done? Why is it done? Why does it seem like organic milk is always ultra-pasteurized? Does it mess my milk up? There are a few of the questions you may have around the subject of ultra-pasteurization and I am here to clear the air.   Pasteurization is a process that involves heating milk to kill potentially harmful (and beneficial) bacteria and extend shelf life. Your standard gallon of milk is typically pasteurized by a process called High Temperature Short Time or HTST. This involves heating milk to 161 degrees Fahrenheit for 15 seconds. Ultra-pasteurized milk is heated to a higher temp (280 degrees) for 2 seconds in a process called Ultra High Temperature (UHT) pasteurization. So why the difference? It all comes down to shelf life. While standard pasteurized milk and UHT milk both spoil in about five days after they’re opened, before opening UHT milk will not spoil for 70 days versus 15-21 days for standard pasteurization. This is desirable from a retailer’s standpoint and is why many organic milk brands offer a UHT version of their milk—the retailers are more likely to carry organic milk in their store when they are unsure of how it will sell if it can stay on the shelf longer. Critics of UHT milk cite that nutrient content is lower and proteins are damaged in the process that may be harmful. However, evidence suggests UHT and HTST milk is similar in nutrient content to raw milk. While changes to proteins in the milk may occur after pasteurization, evidence that this is harmful is lacking. Pasteurization does kill some bacteria that may be beneficial, but this does not make the milk unsafe. So, don’t feel alarmed when you see the terms pasteurized or ultra-pasteurized on your milk’s label.

Credits // Author: Sarah O’Callaghan with contributions from Lindsey Kelsay. Chart design: Mara Dockery. Photos: Emma Chapman, edited with ACS desktop actions.

from RSSMix.com Mix ID 8265713 http://ift.tt/2DepTVU via IFTTT

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Eyes Might Be Red and Itchy

My post on crying got a lot of us thinking about emotions. But one comment I received from Nancy ("My optometrist told me that we actually need testosterone as well as estrogen to produce tears, which is why many women develop dry eye as they age and as the hormone levels plummet") got me thinking about another aspect of tears: the lack of them as it relates to menopause. Indeed, hormones play a significant role in lubricating our eyes. As if it’s not enough to deal with headaches, hot flashes, insomnia, hot flashes mood swings, fatigue…it a wonder we survive menopause. But we do. Menopause - and the years leading up to it - can introduce us to this condition, where our eyes get dry. Very dry. Redness, irritation, stinging, burning – that’s dry eye. Feeling like you want to rip your contact lenses out of your eyes because it’s so uncomfortable to wear them – that could be it, too. Other symptoms: Stringy mucus in or around your eyes Increased eye irritation from smoke or wind Eye fatigue after short periods of reading Sensitivity to light Periods of excessive tearing Blurred vision, often worsening at the end of the day or after focusing for a prolonged period Last year at my annual wellness exam, I mentioned some of these symptoms to my physician. He thought for a moment and then added an additional blood test to the mix, to check for autoimmune diseases. Why? Because dry eyes can sometimes be common with certain disorders like rheumatoid arthritis, lupus, scleroderma and Sjogren’s syndrome. It can also point to thyroid disorders and Vitamin A deficiency. Thankfully, I turned out not to have any autoimmune diseases – just the garden variety dry eye. Ironic, coming from a natural-born crybaby. Where are the tears when I need them?? Even if menopause may not be to blame for dry eye, be aware of these other culprits: Certain drugs to treat high blood pressure, such as diuretics Antihistamines and decongestants Birth control pills Certain antidepressants Pain relievers, like ibuprofen (Advil, Motrin) and naproxen (Aleve) Isotretinoin-type drugs to treat acne Okay, why all the fuss? Well, besides being a major interruption in your everyday routine, dry eye can lead to complications like more frequent eye infections or in more severe cases, scarring on your eye’s surface, which can lead to vision problems down the line. The best line of defense is prevention. People may think I’m making a fashion statement when I wear my sunglasses outside on a cloudy day, but I’m not. They help protect my eyes from the wind, which is so, so irritating and drying to my eyes. Other ways you can protect your eyes: Direct hair dryers, car heaters, air conditioners or fans away from your eyes Protect your eyes with goggles when you swim Take periodic breaks during long bouts of reading or computer work. You can close your eyes for a few minutes or even blink repeatedly for a few seconds – that’ll help spread your tears evenly over your eye Stop smoking (I truly hope you don’t smoke!) and avoid smoke, which can worsen dry eye symptoms Position your computer screen below eye level. If it’s above eye level, it’s likely you are opening your eyes wider to view it, which can contribute to dryness Add moisture to the air. Try a humidifier in the winter, when the air is likely more devoid of moisture This Matters> There is relief from itchy, dry eyes. You can try an over-the-counter eye drop (there are many varieties, so discuss them with your healthcare professional), wash your eyelids to control inflammation, or try adding omega-3 fatty acids to your diet either in supplement form or in foods like walnuts, salmon, flaxseed, canola or soybean oil. Or, how about watching a real tear-jerker of a movie to get your eyes nice and lubricated (at least for the moment)? Some guaranteed to work: Marley & Me, The Notebook, Steel Magnolias, Terms of Endearment, Ghost, March of the Penguins (I don’t know why, but that one really turned on the tears for me)…I could go on and on. Chances are you have your own! Read the full article

[erezleviblog]

Holistic Doctor Reno NV With 5 Solutions For Hair Loss

Anti Aging Expert is a Holistic Medical professional In Reno NV Offering Resolutions to Hair Loss with Functional Medication.

Also an All natural Physician in Reno NV needs to be worried concerning thinning hair. But that doesn't appreciate a fine head of hair? We covet, covet, or even prayer a fantastic head of hair? Millions are not so fortunate. Proceed go look in the mirror and also check it out. Always remember the place on the rear of your head. Yes, ladies you also.

Below are some approaches to a service that will aid your thinning hair. Reno Holistic Medical professional William Clearfield has an alternative health strategy and began the Hair Repair Job right here in Reno and also just recently showed up on the "Ask The Doctor" segment on KTVN Network 2 Information here in Reno NV discussing options for loss of hair. It is quite informative and also enjoyable. Watch by clicking link below.

This write-up will certainly offer you a "head" start ... Yes, okay no extra negative puns.

Here are recommendations that will aid you and may surprise you, particularly the initial one. If you have any type of questions please do not hesitate to set up a consultation to review treatment options.

1. Appropriate Hypothyroidism Diagnosis & Therapy (13-14).

Yes, believe it or otherwise, your thyroid could influence your hair follicles. The thyroid functions as the body's "gas pedal." Like Goldilocks, we need it to be just right, not inadequate, not way too much.

98% of all thyroid problems cause hypothyroidism. Common signs and symptoms consist of being cool all the time, weight gain that can not be discussed, being tired constantly, thinning of the hair, the external third of the eyebrow, the skin and also the nails, increased body fat, power loss, amnesia, moody, reduced body temperature (never ever more than 97.6 F), preserving water, and also simply not feeling rather best.

2. Nutritional deficiencies.

Nutritional shortages, especially silica and also zinc brings about loss of hair.

Trick Supplements for Healthy and balanced Hair (15).

Biotin- Water-soluble B-vitamin located in environment-friendly leafy vegetables. Regulates mitochondrial enzymes in hair follicles. Diminished by smoking, aging, excess alcohol, arduous exercise, shed sufferers, reduced gut syndrome (GI resections), achlorhydria, and raw egg intake. (16-17) Usage orally or in vital oil blend. Dosage is 30-100 mcg/day.

Zinc -Advertises cell recreation, cells development and also fixing of broken cells. Keeps the oil-secreting glands connected to hair roots. Study revealed that 15 clients with alopecia location got 45 mg of zinc TID. All had total return of hair development within 6 months. (18) Upkeep dose is 15 mg each day along with 1 mg copper as a balance.

Maintenance dose is 15 mg each day together with 1 mg copper as a balance.

N-Acetyl-Cysteine- Forerunner to glutathione the most powerful antioxidant in the body. Protects DNA from chemical damage, cleanses heavy steels, and also it keeps arteries and also air passages open. It turns on essential functions of the body immune system.

B Vitamins (B6, B12)- Through Pyridoxal 5-Phosphate (PLP), the B Vitamins function as catalysts to trigger the enzymes and also chain reactions to commence the metabolic process of keratin and also melanin in the hair follicles. B vitamins control hormone release., managing androgen interaction with hair metabolism. Testosterone breaks down right into dihydrotestosterone (DHT). Raised DHT degrees lessens hair growth by decreasing the size of the anagen, hair growth phase, as well as the follicle dimension. Vitamin B6 binds to the testosterone receptors, stopping DHT development.

Niacin- Vitamin B3 transforms carbs right into energy, supplies the energy to cells where needed as well as preserves cell honesty. Niacin is a vasodilator, therefore the niacin "flush" so usual when taken, "washes" carbohydrates via the body, decreasing natural fat and product cholesterol. The flush could be minimized by taking niacin with a dish or beginning (with a) low dose and progressively enhancing its strength.

The vasodilator impact of niacin supplies raised oxygen and nutrients to the hair follicle causing thicker.

hair.

Arginine- L-arginine, a precursor to nitrogen oxide, opens up the potassium channels of the cell, enhancing blood supply to the hair root.

Lysine- A vital amino acid, lysine promotes collagen and also is needed for bring back harmed hair.

Food sources for lysine include fish (specifically salmon, sardines as well as cod), milk, chicken, red meat, pork, beans, nuts, spirulina as well as pulses.

Saw Palmetto (for Male)- Protects against conversion of testosterone to DHT Acetyl-L-Carnitine- Up regulates spreading and down controls apoptosis in hair follicle keratinocytes. Transforms fat into power. Acetyl-L Carnitine boosts the membrane potential of the hair follicle which is dramatically decreased along with potassium network feature within withering hair follicles.

Iron- An absence of iron causes a decline in hemoglobin, the active ingredient that lugs oxygen for growth.

and also repair service of all cells including hair follicles. Iron shortage states removal hair follicles into a.

early and prolonged telogen (resting) stage.

Hair growth is a "non-essential" physical feature. It is among the first systems to shut down in a state.

of iron shortage. Thus, hair loss is an early caution indication of iron deficiency anemia.

Vitamin D- Necessary for calcium homeostasis, immune law, and also cell growth. A host of autoimmune diseases, including alopecia areata, show reduced levels of Vitamin D. The intensity of lotion 25( OH) D shortage is vice versa associated to the extent of hair loss.

Gluten- Hair loss is an early indication of gluten intolerance. In all cases of alopecia or extensive loss of hair, we suggest a stringent gluten complimentary diet plan for 4 weeks as a test. (19).

Vitamin A- Loss of hair is a signs and symptom of Vitamin A poisoning specifically in renal failing. Usually, settles when poisoning is addressed. (20).

Emu Oil- Has linolenic acid a powerful 5-alpha reductase inhibitor. Substance with virgin coconut.

oil to produce an antibacterial, anti-inflammatory scalp treatment to DHT.

3. Ample Protein.

Inadequate healthy protein effects on your hair growth. The CDC recommends 46 to 56.

The CDC suggests 46 to 56 grams of healthy protein per tain to maintain hair growth. (21).

Poor healthy protein results in protein rationing by closing down lesser functions.

4. Iron.

When iron degrees fall below 30 mg/L hair growth as well as regeneration are lowered. Iron shortage generally triggers hair to be brittle and completely dry with narrowing or splitting of the hair shaft. Iron replacement restored hair growth in those whose single issue was iron deficiency. (22-23).

5. GI Evaluation-The 4 R's.

Diminished tummy acid causes impaired protein food digestion and also decreased nutrient absorption. Disrupted GI vegetation brings about insufficient nutrient use. Pancreatic enzyme shortage results in malabsorption of important fatty acids as well as zinc.

The "4 R's" include (24):.

" Remove" inflammatory foods such as gluten, milk, corn, soy, eggs and also sugar. Remove gastric irritants like alcohol, caffeine or medications. Infections, also low grade infections should be treated with herbs, antiparasitic and antifungal medication, anti-fungal supplements and antibiotics when suitable.

" Replace" vital nutrients for proper usage of foods items. Digestive enzymes, hydrochloric acid as well as bile salts are needed for appropriate food digestion. "Bring back" normal GI flora. Probiotics containing bifidobacteria as well as lactobacillus.

" Recover" typical GI vegetation. Probiotics having bifidobacteria and also lactobacillus dosed from 25 to 100 billion devices a day along with prebiotics and fiber.

" Fixing," L-glutamine together with zinc, omega 3 fish oil, vitamins A, C, E, unsafe elm as well as aloe vera having supplements reconstructs the broken digestive tract wall surface.

I wish you found this post "Holistic Medical professional Reno NV 5 Solutions to Loss of hair" valuable in your begin to a holistic useful natural medicine health and wellness solution in Reno, Carson City and also Triggers NV.

Contact Dr. William Clearfield's office to assist with your remedies and personalized treatment strategy.

Dr William Clearfield 

Address: 9550 S. McCarran Blvd b.

Reno, NV 89523.

Phone: 775-359-1222.

Fax: 888-977-3503.

Email: doctrbil9@gmail.com.

[billmortley-blog-blog]

Holistic Doctor Reno NV With 5 Solutions For Hair Loss

Anti Aging Expert is a Holistic Medical professional In Reno NV Offering Resolutions to Loss of hair with Functional Medicine.

Also a Holistic Physician in Reno NV has to be concerned about thinning hair. However who doesn't admire a great head of hair? We fancy, envy, or even prayer a terrific head of hair? Millions are not so fortunate. Go ahead go search in the mirror as well as check it out. Do not neglect the spot on the rear of your head. Yes, girls you also.

Right here are some techniques to a remedy that will certainly aid your thinning hair. Reno Holistic Doctor William Clearfield has an alternate health and wellness technique as well as started the Hair Remediation Project below in Reno and just recently showed up on the "Ask The Doctor" segment on KTVN Network 2 News right here in Reno NV mentioning services for loss of hair. It is rather informative as well as enjoyable. Enjoy by clicking web link below.

This short article will certainly give you a "head" beginning ... Yes, okay say goodbye to poor puns.

Here are suggestions that will assist you and could amaze you, specifically the first one. If you have any type of concerns please really feel cost-free to schedule a visit to review therapy services.

1. Correct Hypothyroidism Diagnosis & Therapy (13-14).

Yes, think it or otherwise, your thyroid could influence your hair roots. The thyroid works as the body's "gas pedal." Like Goldilocks, we require it to be simply right, not inadequate, not way too much.

98% of all thyroid disorders lead to hypothyroidism. Common symptoms include being cool regularly, weight gain that cannot be described, being tired at all times, thinning of the hair, the external third of the eyebrow, the skin and also the nails, raised body fat, power loss, memory loss, moody, low body temperature level (never higher compared to 97.6 F), preserving water, and also simply not really feeling quite ideal.

2. Nutritional deficiencies.

Nutritional deficiencies, specifically silica and zinc brings about hair loss.

Secret Supplements for Healthy and balanced Hair (15).

Biotin- Water-soluble B-vitamin located in eco-friendly leafy veggies. Controls mitochondrial enzymes in hair roots. Depleted by cigarette smoking cigarettes, aging, excess alcohol, exhausting workout, melt sufferers, shortened gut syndrome (GI resections), achlorhydria, and raw egg intake. (16-17) Use orally or in necessary oil combination. Dose is 30-100 mcg/day.

Zinc -Advertises cell reproduction, tissue growth and also repair work of busted cells. Preserves the oil-secreting glands connected to hair roots. Research showed that 15 patients with alopecia areata got 45 mg of zinc TID. All had full return of hair development within 6 months. (18) Maintenance dose is 15 mg each day together with 1 mg copper as a balance.

Maintenance dosage is 15 mg each day together with 1 mg copper as a balance.

N-Acetyl-Cysteine- Forerunner to glutathione the most effective anti-oxidant in the body. Protects DNA from chemical damage, purifies hefty steels, as well as it maintains arteries and airways open. It triggers important functions of the body immune system.

B Vitamins (B6, B12)- In the form of Pyridoxal 5-Phosphate (PLP), the B Vitamins work as stimulants to turn on the enzymes and chain reactions to commence the metabolic rate of keratin as well as melanin in the hair follicles. B vitamins manage hormone release., managing androgen communication with hair metabolic rate. Testosterone breaks down into dihydrotestosterone (DHT). Raised DHT levels lessens hair growth by lowering the size of the anagen, hair development stage, as well as the follicle size. Vitamin B6 binds to the testosterone receptors, stopping DHT development.

Niacin- Vitamin B3 transforms carbohydrates right into energy, delivers the power to cells where needed and keeps cell stability. Niacin is a vasodilator, for this reason the niacin "flush" so common when taken, "cleans" carbohydrates with the body, reducing natural fat and serum cholesterol. The flush can be reduced by taking niacin with a dish or beginning (with a) reduced dose and also slowly increasing its potency.

The vasodilator result of niacin supplies increased oxygen as well as nutrients to the hair follicle resulting in thicker.

hair.

Arginine- L-arginine, a forerunner to nitrogen oxide, opens the potassium channels of the cell, enhancing blood supply to the hair root.

Lysine- An essential amino acid, lysine stimulates collagen and is essential for bring back harmed hair.

Food sources for lysine include fish (specifically salmon, sardines as well as cod), dairy, fowl, red meat, pork, legumes, nuts, spirulina as well as pulses.

Saw Palmetto (for Guy)- Prevents conversion of testosterone to DHT Acetyl-L-Carnitine- Up manages spreading and down manages apoptosis in hair follicle keratinocytes. Turns fat right into energy. Acetyl-L Carnitine boosts the membrane layer possibility of the hair follicle which is substantially reduced together with potassium network feature within withering hair follicles.

Iron- An absence of iron results in a reduction in hemoglobin, the ingredient that carries oxygen for growth.

and also repair service of all cells consisting of hair roots. Iron shortage states removal hair roots right into a.

premature as well as long term telogen (relaxing) stage.

Hair growth is a "non-essential" physical feature. It is among the very first systems to shut down in a state.

of iron deficiency. Thus, hair loss is an early warning indicator of iron shortage anemia.

Vitamin D- Crucial for calcium homeostasis, immune policy, as well as cell development. A host of autoimmune conditions, including alopecia location, show reduced levels of Vitamin D. The severity of serum 25( OH) D shortage is inversely related to the extent of hair loss.

Gluten- Hair loss is an early indication of gluten intolerance. In all cases of alopecia or extensive hair loss, we recommend a rigorous gluten complimentary diet regimen for 4 weeks as a test. (19).

Vitamin A- Hair loss is a sign of Vitamin A toxicity especially in renal failing. Usually, settles when poisoning is attended to. (20).

Emu Oil- Consists of linolenic acid a powerful 5-alpha reductase prevention. Compound with virgin coconut.

oil to develop an anti-bacterial, anti-inflammatory scalp treatment to DHT.

3. Ample Healthy protein.

Inadequate healthy protein results on your hair growth. The CDC suggests 46 to 56.

The CDC suggests 46 to 56 grams of protein per tain to keep hair development. (21).

Insufficient healthy protein leads to protein rationing by closing down lesser functions.

4. Iron.

When iron levels drop below 30 mg/L hair growth and also regeneration are reduced. Iron shortage commonly creates hair to be fragile and also completely dry with narrowing or splitting of the hair shaft. Iron replacement brought back hair development in those whose sole concern was iron shortage. (22-23).

5. GI Evaluation-The 4 R's.

Diminished stomach acid results in impaired healthy protein digestion and lowered nutrient absorption. Interrupted GI flora causes insufficient nutrient application. Pancreatic enzyme deficiency results in malabsorption of crucial fats and zinc.

The "4 R's" include (24):.

" Eliminate" inflammatory foods such as gluten, dairy products, corn, soy, eggs and sugar. Remove stomach irritants like alcohol, high levels of caffeine or drugs. Infections, even reduced quality infections need to be treated with natural herbs, antiparasitic and also antifungal medicine, anti-fungal supplements and anti-biotics when suitable.

" Replace" important nutrients for proper use of foods. Gastrointestinal enzymes, hydrochloric acid as well as bile salts are needed for proper food digestion. "Bring back" typical GI plants. Probiotics containing bifidobacteria and lactobacillus.

" Bring back" typical GI vegetation. Probiotics having bifidobacteria as well as lactobacillus dosed from 25 to 100 billion units a day in addition to prebiotics and also fiber.

" Fixing," L-glutamine in addition to zinc, omega 3 fish oil, vitamins A, C, E, unsafe elm and also aloe vera having supplements rebuilds the damaged digestive wall.

I hope you found this write-up "Holistic Medical professional Reno NV 5 Solutions to Hair Loss" valuable in your start to an alternative useful alternative medicine health and wellness option in Reno, Carson City and Sparks NV.

Contact Dr. William Clearfield's workplace to assist with your remedies and customized treatment plan.

Dr William Clearfield 

Address: 9550 S. McCarran Blvd b.

Reno, NV 89523.

Phone: 775-359-1222.

Fax: 888-977-3503.

Email: doctrbil9@gmail.com.

hair loss solutions

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When you have decided to start planning a pregnancy, routine health checkups is important at this time as a problem that can affect your pregnancy such as diabetes, thyroid disease, high blood pressure, etc can be diagnosed and corrected before you get pregnant. Initiating a pregnancy plan is one way to help that your baby has the greatest chances of having good health and that you have a healthy pregnancy.

Planning for pregnancy typically involves:

Take prenatal vitamins 3 months before conception. Prenatal vitamins have higher amounts of folic acid to prevent neural tube defects, calcium promotes strong bones and teeth, and iron supports the development of blood and muscle cells.

Avoid hazardous substances such as nicotine, alcohol, and recreational drugs. It has adverse effects for your baby, and obviously for yourself.

A healthy diet and exercise are also helpful both in terms of improving conception and maintaining a healthy pregnancy.

Eat healthy food, lots of fruits, vegetables and a healthy amount of meat unless you are vegetarian.

Keeping your vitamin levels high is something that you want during pregnancy, but after that as well.

Go for walks. It is important to keep yourself in shape and healthy and walks are perfect for this during pregnancy.

Sleep enough and sleep well. Sleeping 4–5 hours will worsen your health and disposition; try sleeping in a comfortable position.

Go to the Best hospital in Gurgaon Haryana, whenever you feel something is not okay and you don’t really know what’s going on, it’s always better to check with a Best delivery hospital in Gurgaon than waiting for it to go away.

The pregnancy specialists at Mayom Hospital provide exceptional care for women with complications identified prior to or during pregnancy and for their unborn babies with the good Delivery package in Gurgaon hospital.

[gotoocollectorheart-blog]

Eyes Might Be Red and Itchy

My post on crying got a lot of us thinking about emotions. But one comment I received from Nancy ("My optometrist told me that we actually need testosterone as well as estrogen to produce tears, which is why many women develop dry eye as they age and as the hormone levels plummet") got me thinking about another aspect of tears: the lack of them as it relates to menopause. Indeed, hormones play a significant role in lubricating our eyes. As if it’s not enough to deal with headaches, hot flashes, insomnia, hot flashes mood swings, fatigue…it a wonder we survive menopause. But we do. Menopause - and the years leading up to it - can introduce us to this condition, where our eyes get dry. Very dry. Redness, irritation, stinging, burning – that’s dry eye. Feeling like you want to rip your contact lenses out of your eyes because it’s so uncomfortable to wear them – that could be it, too. Other symptoms: Stringy mucus in or around your eyes Increased eye irritation from smoke or wind Eye fatigue after short periods of reading Sensitivity to light Periods of excessive tearing Blurred vision, often worsening at the end of the day or after focusing for a prolonged period Last year at my annual wellness exam, I mentioned some of these symptoms to my physician. He thought for a moment and then added an additional blood test to the mix, to check for autoimmune diseases. Why? Because dry eyes can sometimes be common with certain disorders like rheumatoid arthritis, lupus, scleroderma and Sjogren’s syndrome. It can also point to thyroid disorders and Vitamin A deficiency. Thankfully, I turned out not to have any autoimmune diseases – just the garden variety dry eye. Ironic, coming from a natural-born crybaby. Where are the tears when I need them?? Even if menopause may not be to blame for dry eye, be aware of these other culprits: Certain drugs to treat high blood pressure, such as diuretics Antihistamines and decongestants Birth control pills Certain antidepressants Pain relievers, like ibuprofen (Advil, Motrin) and naproxen (Aleve) Isotretinoin-type drugs to treat acne Okay, why all the fuss? Well, besides being a major interruption in your everyday routine, dry eye can lead to complications like more frequent eye infections or in more severe cases, scarring on your eye’s surface, which can lead to vision problems down the line. The best line of defense is prevention. People may think I’m making a fashion statement when I wear my sunglasses outside on a cloudy day, but I’m not. They help protect my eyes from the wind, which is so, so irritating and drying to my eyes. Other ways you can protect your eyes: Direct hair dryers, car heaters, air conditioners or fans away from your eyes Protect your eyes with goggles when you swim Take periodic breaks during long bouts of reading or computer work. You can close your eyes for a few minutes or even blink repeatedly for a few seconds – that’ll help spread your tears evenly over your eye Stop smoking (I truly hope you don’t smoke!) and avoid smoke, which can worsen dry eye symptoms Position your computer screen below eye level. If it’s above eye level, it’s likely you are opening your eyes wider to view it, which can contribute to dryness Add moisture to the air. Try a humidifier in the winter, when the air is likely more devoid of moisture This Matters> There is relief from itchy, dry eyes. You can try an over-the-counter eye drop (there are many varieties, so discuss them with your healthcare professional), wash your eyelids to control inflammation, or try adding omega-3 fatty acids to your diet either in supplement form or in foods like walnuts, salmon, flaxseed, canola or soybean oil. Or, how about watching a real tear-jerker of a movie to get your eyes nice and lubricated (at least for the moment)? Some guaranteed to work: Marley & Me, The Notebook, Steel Magnolias, Terms of Endearment, Ghost, March of the Penguins (I don’t know why, but that one really turned on the tears for me)…I could go on and on. Chances are you have your own! Read the full article