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Diet, Exercise and Osteoarthritis

by Sarah Moore

Osteoarthritis (OA) is characterized by inflammation and the breakdown of cartilage in the joints. In order to maintain a healthy weight to reduce the load placed on joints it is important to eat the appropriate amount of calories and be physically active. However, putting added stress on joints during high impact exercise can cause additional breakdown. People have found relief of some symptoms by engaging in safe physical activity and the Arthritis Foundation recommends participating in activities like low impact aerobic for cardio health and those that increases flexibility, range of motion and strength. (1)

Nutritionally, vitamin D, calcium, omega-3 fatty acids and a diet rich in anti-inflammatory food can also prove to be beneficial in slowing the progression of joint destruction, reduce pain and assist if you have weight loss goals.

The Dietary Inflammatory Index is a list of 45 food substances and spices that reduce inflammation. (2) This is important to understand because there are a variety of good diets that are already anti-inflammatory. There is no specific version of an anti-inflammatory diet you must follow. Well, that is good news because you have the freedom to create an anti-inflammatory diet that works for you! (3)

Get creative and include spices and herbs in your diet every day. Rosemary, thyme, oregano, black pepper, turmeric, saffron, garlic and ginger are all powerfully anti-inflammatory.

Poly and mono unsaturated fats made the list. Those include: cold water fish, flax seeds, hemp hearts and walnuts. For oils you can choose from: flax, walnut, canola, olive, and coconut oil.

The anti-inflammatory impact of fruit, vegetables, whole grains, legumes and nuts can be attributed to the fact that they are loaded with fiber, vitamins, minerals and flavonoids.

With this simplified perspective on an anti-inflammatory diet creating meals that are customized to your specific preferences and nutritional needs will be fun and rewarding.

Sources:

  1. “Exercising With Osteoarthritis.” Www.arthritis.org. N.p., n.d. Web. 08 June 2017.
  2. Shivappa, N., Steck, S., Hurley, T., Hussey, J., & Hébert, J. (2014). Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutrition, 17(8), 1689-1696. doi:10.1017/S1368980013002115
  3. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Think High Protein COPD Diet

by Sarah Moore

Chronic Obstructive Pulmonary Disease (COPD) is progressive and symptoms such as shortness of breath and fatigue can worsen over time. Unplanned weight loss is common with COPD because of increased calorie needs, common lung infections, a loss of appetite and fatigue.

With COPD it is essential that you eat enough high calorie and high protein foods to maintain your weight. Fresh fruit and vegetables are also important but take caution in filling up on these high fiber foods, as they are lower in calories.

The goal is to maintain a healthy weight; this may require you to adjust the amount of calories you eat in order to reach the recommended weight goal.

Snacking on low sodium nuts, whole milk, full fat yogurt, protein shakes and cheese will provide you with high calorie snacks that are nutrient dense.

Eating multiple small high calorie meals per day can help ensure you get enough calories throughout the day, because with COPD a person can burn up to 10 times the calories it can be difficult to simply eat enough.

Protein is important to promote muscle strength, so ensuring you get enough is essential.

Make sure you include uncured meats at all meals. Meat such as chicken, turkey, tuna and salmon will also serve as a source of magnesium and iron. Iron is essential to production of the red blood cells that transport oxygen through the body.

Osteoporosis is common with people who have COPD because of reduced time in the sun, cortico steroid use and chronic inflammation. (1) For this reason it is important to make sure you get enough vitamin D, calcium and omega-3 fatty acids in your diet.

Make salmon, cooked kale or spinach and full fat yogurt common foods in your home. The omega-3 fatty acids found in salmon have also shown to have the benefit of reducing the risk of upper respiratory infections. (2)

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Watch your sodium.

Although sodium makes the taste buds tingle, too much causes our bodies to retain fluid, focus on low-sodium options if you choose prepared meals and get rid of the salt shaker. One teaspoon of salt has 2,300mg of sodium and that is all our bodies’ need in a day.

Navigating your health needs with COPD can be challenging.

Keep things in perspective and use these strategies to help: When eating sit up straight to reduce pressure on your diaphragm, avoid taking expectorant medications that cause coughing before meals, if you find you are too fatigued to grocery shop or prepare food, please ask for help.

Sources:

  1. An Lehouck, Steven Boonen, Marc Decramer, Wim Janssens, COPD, Bone Metabolism, and Osteoporosis, Chest, Volume 139, Issue 3, 2011, Pages 648-657, ISSN 0012-3692, http://dx.doi.org/10.1378/chest.10-1427.
  2. Amanda Croasdell, Shannon H. Lacy, Thomas H. Thatcher, Patricia J. Sime, Richard P. Phipps.
  3. Resolvin D1 Dampens Pulmonary Inflammation and Promotes Clearance of Nontypeable Haemophilus influenzae .The Journal of Immunology March 15, 2016, 196 (6) 2742-2752; DOI: 10.4049/jimmunol.1502331
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Cruciferous Veggies and Hypothyroidism

by Sarah Moore

Brussel sprouts, broccoli, cabbage, turnips, radishes, among others are vegetables that belong to a family of plants called Cruciferae, typically called cruciferous. Cruciferous vegetables have long been presented as a nutritious group of sulfur-containing vegetables that may reduce the risk of mortality from cardiovascular disease and be protective against some types of cancer. (1)(2)

The 2015-2020 Dietary Guidelines for Americans recommend for those eating 1400-2200 calories per day they should consume 1-2 cups per week of dark green vegetables. (3) Many of those beautiful dark green vegetables we are supposed to eat belong to a class of sulfur-containing vegetables called cruciferous. So, when I read that people with an underactive thyroid also know, as hypothyroidism should avoid cruciferous vegetables I almost passed out. I have hypothyroidism and I am a cruciferous veggie aficionado.

I had to get to the bottom of this advice to see if it was true. Cruciferous vegetables contain bioactive substances that in animal and human tests have shown to reduce production of thyroid hormone. However, a study involving cooked Brussels sprouts showed that participants who ate approximately ½ cup per day for four weeks had no reduction in thyroid hormone production. (4)

A few reasons why cruciferous vegetables pose no risk to a person with hypothyroidism are:

  1. A person would have to consume large amounts to have any negative affect. (5)
  2. Cooking reduces the bioactive substances that are implicated in reducing thyroid hormone production.
  3. As long as a person has adequate iodine stores there has been no evidence that eating cruciferous vegetables has any negative impact on thyroid hormone production. Additionally, the median iodine stores of Americans are adequate and supplementing with increased amounts of iodine can exacerbate the thyroid condition and is not advised. (6)(7)

Cruciferous veggies provide vitamins, minerals, fiber and the phytonutrients necessary to a healthful diet. Go ahead and roast some Brussels sprouts, eat some cauliflower rice, garnish with sauerkraut and dip a floret of broccoli.

Sources:

  1. Zhang X, Shu XO, Xiang YB, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr. 2011;94(1):240-246.
  2. Egner PA, Chen JG, Zarth AT, et al. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila). 2014;7(8):813-823.
  3. US Department of Health and Human Services and US Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th ed.; 2015.
  4. McMillan M, Spinks EA, Fenwick GR. Preliminary observations on the effect of dietary brussels sprouts on thyroid function. Hum Toxicol. 1986;5(1):15-19.
  5. Chu, M., & Seltzer, T. F. (2010). Myxedema Coma Induced by Ingestion of Raw Bok Choy. New England Journal of Medicine, 362(20), 1945-1946. doi:10.1056/nejmc0911005
  6. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  7. Kathleen L. Caldwell, Graylin A. Miller, Richard Y. Wang, Ram B. Jain, and Robert L. Jones. Thyroid. November 2008, 18(11): 1207-1214. https://doi.org/10.1089/thy.2008.0161

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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No Right Diet for Rheumatoid Arthritis

by Sarah Moore

The hallmark of the autoimmune disease Rheumatoid Arthritis (RA) is chronic inflammation. This inflammation begins in synovial fluid and can spread throughout different areas of the body.

Although there are certain genes and gut bacteria associated with RA, the exact cause is unknown. An ebb and flow in regard to the symptoms of RA is common, this is the experience of flare-ups and then remission. (1)

There is no Arthritis Diet

There is much continued research and interest in how diet can impact the ebb and flow of RA, throughout the years there have been a variety of possible diet that are considered the right diet for RA, however we know that there is just not enough evidence to say that one diet is the right diet for RA. (2)

High protein or fasting during flair ups? You decide what works for your body.

Nutritional needs can vary, increasing protein during flair-ups may prevent the muscle wasting sometimes associated with inflammation, then again for some people fasting during this time can help with symptoms by reducing the inflammatory response. (3)

Be sure to include the anti-inflammatory diet components.

Whether, increasing protein or fasting, choosing to make an anti-inflammatory diet the foundation of the normal day-to-day intake has proven to be wise for chronic disease prevention. (4) This is important to understand because there are a variety of good diets that are already anti-inflammatory, such as the Mediterranean and DASH.

There is no specific version of an anti-inflammatory diet you must follow. However, along with an anti-inflammatory diet be sure to include enough folate, calcium and vitamins E, D, B6, B12. These nutrients are important to replenish potential loss related to medication and essential to joint and bone health. (1)

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Martin, R. H. (n.d.). The role of nutrition and diet in rheumatoid arthritis . Nutrition and Arthritis, 237-244. doi:10.1002/9780470775011.app4
  3. Valter D. Longo, Mark P. Mattson, Fasting: Molecular Mechanisms and Clinical Applications, Cell Metabolism, Volume 19, Issue 2, 2014, Pages 181-192, ISSN 1550-4131, http://dx.doi.org/10.1016/j.cmet.2013.12.008.
  4. Shivappa, N., Steck, S., Hurley, T., Hussey, J., & Hébert, J. (2014). Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutrition, 17(8), 1689-1696. doi:10.1017/S1368980013002115
  5. Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., … Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637–663. http://doi.org/10.1007/s00394-012-0380-y

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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An Individualized Diet for Lupus

by Sarah Moore

Systemic lupus erythematosus commonly just called lupus is an autoimmune disease that can cause destruction of any one of the systems in the body. Although it is believed that environmental triggers and genetic predisposition are at the root of these debilitating symptoms, we actually know very little about how to prevent its progression and prevent the symptoms.

For this reason it can be tempting to a person with lupus to go crazy on Google trying to find a cure, a tidbit of wisdom or some new diet that will bring upon remission of symptoms.

Knowing what potential food sensitivities may or may not be present, if there are any dietary modifications needed to reduce inflammation, prevent kidney damage, manage blood pressure or gain or lose weight is the job of a registered dietitian nutritionist. They can provide the necessary knowledge and support to make it possible to navigate the forest of food do’s and don’ts.

There is really is a lack of evidence that any one particular diet can be called a lupus diet.

Even though it may be common to hear that a person with lupus should avoid the L-canavine is found in alfalfa seeds; although it may be beneficial to avoid them in large amounts, the evidence supporting this conclusion is not solid. (1) (2)

The list of what to limit or avoid goes on and includes: lectins, phenylalanine, tyrosine, garlic, essential fatty acids, zinc and any food that strengthens the immune system. Although there may be some evidence that this may reduce the immune response, these are component of many healthful foods that also offer nutrients our bodies need and could weaken our overall health. (2)

Another group of foods some report to avoid are known as night-shades, these are only necessary to avoid if you have a sensitivity because they too offer a wide array of beneficial nutrients.

A balanced diet low in sodium, sugar, red meat, trans-fats and processed food and high in anti-inflammatory foods can help prevent the kidneys problems associated with lupus, reduce inflammation and ensure you get enough nutrients to support general health. (3)

Just as any person with lupus can have a different mixture of symptoms they can also respond to foods differently. Science has just scratched the surface of nutrition and autoimmune disease. What works for one person may not work for another. Keep a food/symptom journal, engage health care workers, take responsibility for your health journey and honor your own experience.

Sources

 

  1. Brown, A. C., PhD, RD. (2000). Lupus Erythematosus and Nutrition. Journal of Renal Nutrition, 10(4), 170-183. Retrieved June 9, 2017, from http://s3.amazonaws.com/academia.edu.documents/40986050/Lups_and_diet_reprint.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1497032812&Signature=SCNrV%2BZAoYdxH%2Fm%2FRCPTdXn%2Bpso%3D&response-content-disposition=inline%3B%20filename%3DLupus_and_diet.pdf
  2. (n.d.). Retrieved June 09, 2017, from http://www.uky.edu/~garose/link108.htm
  3. Brown, A.B. Lupus Erythematosus And Nutrition. Journal of the American Dietetic Association , Volume 95 , Issue 9 , A31
  4. Rysz, J., Franczyk, B., Ciałkowska-Rysz, A., & Gluba-Brzózka, A. (2017). The Effect of Diet on the Survival of Patients with Chronic Kidney Disease. Nutrients, 9(5), 495. http://doi.org/10.3390/nu9050495

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Endometriosis and the Role of Diet

by Sarah Moore

The painful symptoms of endometriosis are caused by connective tissue that grows outside of the uterus and attaches to the surrounding areas of the body. Conventional western medicine typically uses medication and surgery to treat endometriosis with great success.

Complimentary and integrative therapies are also available to treat endometriosis. Nutrition therapy, nutritional supplements, acupuncture, pelvic floor release and massage have all shown benefits for some but not all people. Each body is unique and although these techniques may not be proven empirically they still may provide some benefit.

A closer look at the role of diet in the progression and treatment of endometriosis yields mixed results. (1)(2) This article will provide a few options and the possible rationale for deciding upon a particular nutrition therapy.

Fiber is fabulous! The Recommended Daily Intake of fiber for a woman aged 19-50 is 25 grams per day. During digestion fiber can absorb cholesterol and estrogen from the body. (3) In theory if fiber absorbs estrogen then it may have the beneficial impact of lowering the estrogen that is responsible for the overgrowth of endometrial tissue. However, diets high in fiber have not been proven to slow the progression of endometriosis.

Although, fiber offers health benefits beyond those specific to endometriosis, which is why ensuring you have adequate amount of fiber in your diet really doesn’t have any drawbacks. Fiber comes from all plant-based foods and that includes grains, vegetables, fruits, seeds and nuts.

An anti-inflammatory diet for endometriosis may help.

In theory eating a nutrient dense anti-inflammatory diet can reduce the inflammation associated with endometriosis. This is because nutritional deficiencies can cause inflammation and also amplify the inflammation that is already associated with endometriosis. (4) Salmon, olive oil, walnuts, fresh fruit, vegetables and herbs are foods commonly found in an anti-inflammatory diet.

Plants make a hormone similar to the human hormone estrogen; it is referred to as phytoestrogen. The progression of endometriosis depends on estrogen it has been proposed that reducing phytoestrogens in the diet may reduce symptoms of endometriosis. In studies some women have seen a reduction in symptoms by removing soy from their diet and then others have seen a reduced risk of endometriosis. If soy is a large part of your diet, consider a trial phase without it. If you feel no reduction in symptoms then eat it and if it is not a large part of your diet, don’t worry about it.

 

Sources

  1. Parazzini, Fabio et al. Diet and endometriosis risk: A literature review. Reproductive BioMedicine Online , Volume 26 , Issue 4 , 323 – 336
  2. Buggio, L., Barbara, G., Facchin, F., Frattaruolo, M. P., Aimi, G., & Berlanda, N. (2017). Self-management and psychological-sexological interventions in patients with endometriosis: strategies, outcomes, and integration into clinical care. International Journal of Women’s Health, 9, 281–293. http://doi.org/10.2147/IJWH.S119724
  3. Simon, F. R. (2001). Hormonal Regulation of Bile Secretion. In The Liver: Biology and Pathophysiology (4th ed.). Retrieved June 14, 2017, from http://www.gastrohep.com/theliver/27ARIAS027.pdf
  4. Halpern, Gabriela, Schor, Eduardo, & Kopelman, Alexander. (2015). Nutritional aspects related to endometriosis. Revista da Associação Médica Brasileira, 61(6), 519-523. https://dx.doi.org/10.1590/1806-9282.61.06.519

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Prevent a Stroke the SMART way

by Sarah Moore

The cold reality is that of all the risks related to a stroke, all of them but age are within the realm of our control. It really is all about prevention when talking about a stroke.

Reducing hypertension, quitting smoking, addressing obesity, taking care of our blood sugar in the setting of diabetes and increasing physical activity are all potential areas we can modify to reduce the risk of stroke. (1)

These risk factors have something in common, that thing is nutrition. Smoking depletes your body of vitamin C; hypertension can be reduced by eating less sodium and increasing the fiber in fruit, vegetables, whole grains and legumes; with a healthful diet you can lose weight, blood sugar ban be better managed by counting carbs and diet alone isn’t enough, we also need to be physically active. The point is-diet matters, in stroke prevention. (2)

Famous comedian-actress Carol Burnett said, “Only I can change my life. No one can do it for me.” As I reflect on that simple, yet very wise statement it reminds me that we are each the expert of our own existence. If you smoke, you already know you should quit; just like if you have hypertension you know you have to watch your sodium.

What it boils down to is that you are the only one who can choose to make healthful changes in your life.If you want to reduce your risk of having a stroke, then start now by making your health a priority. It is never too late or early to start making health goals.

There are a variety of formats for setting goals but a popular method is the, SMART way: specific, meaningful, action-oriented, realistic and time-bound is what it means to make a SMART goal. (3) An example of what a smart goal may sound like is: Beginning tomorrow, I will reduce my hypertension by eating no more than 2,300 milligrams of sodium per day. In order to do this I will take the saltshaker off the table and only choose a processed food after read the label and determining if the amount of sodium is right for me.

I will do this because I care for my health and do not want to have a stroke.

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Martha Apostolopoulou, Konstantinos Michalakis, Alexander Miras, Apostolos Hatzitolios, Christos Savopoulos, Nutrition in the primary and secondary prevention of stroke, Maturitas, Volume 72, Issue 1, 2012, Pages 29-34, ISSN 0378-5122, http://dx.doi.org/10.1016/j.maturitas.2012.02.006.
  3. SMART Goals. (n.d.). Retrieved June 09, 2017, from https://www.projectsmart.co.uk/smart-goals.php

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Bone Health

by Sarah Moore

As children we are concerned with growing up tall and with strong bones. As adults we no longer are concerned with the growing of bones, rather we become concerned with maintaining the health of our bones. The structural integrity of your skeleton involves protein, minerals, trace mineral, adequate calorie intake, vitamins, hormones, age, genetics and weight bearing activities. Bones reach the peak bone density at about age 30, after that as we age bone mass is lost. (1)

Some things related to bone health are outside of our control; we have yet to find the fountain of youth and we cannot exchange the DNA we were born with. However by avoiding cigarette smoking, excessive alcohol, caffeine and soda intake you can reduce the risk of developing osteoporosis. A lifestyle that includes weight bearing physical activity and a healthful diet adequate in calories from protein, fat and carbohydrate should provide enough of the right nutrient needs. Unhealthy choices don’t just affect bone health long term, if you are curious explore gelatin vs collagen differences to help maintain healthy skin.

The nutrients that are of the greatest concern are vitamin D and calcium. Calcium is continuously utilized and if it is not available in the diet then the body will pull out of storage in the bones. In order to absorb calcium we need vitamin D.

Many people are deficient in vitamin D due to poor sun exposure and because it is not widely available in our diet. The Recommended Dietary Allowance for all adults 18-70 years old is 600IU of vitamin D per day. Salmon is a great source of vitamin D but you would have to eat one 4 ounce serving every day. (2)

The Recommended Dietary Allowance for all adults 18-70 years old is 1000 milligrams of calcium per day. In a typical diet this could look like: (2)

1 slice of toasted cracked wheat bread (11mg)

1 ounce cheddar cheese (199mg)

1 banana (6mg)

8 ounce glass of 1% milk (290mg)

8 ounce container of yogurt (296mg)

1 cup blueberries (9mg)

1 cup cooked kale (180mg)

½ cup brown rice (3mg)

3 ounces chicken breast (4mg)

¼ cup almonds (77mg)

½ cup small curd cottage cheese (94mg)

 

Sources

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Welcome to the USDA Food Composition Databases. (n.d.). Retrieved June 08, 2017, from https://ndb.nal.usda.gov/ndb/

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Gluten-free With Gratitude

by Sarah Moore

Going gluten-free as a result of Celiac Disease can be relieving of the digestive symptoms but bring about a whole new burden. The proteins contained within wheat, barley, rye are prevalent in food sources around the world. It can be tempting to focus on everything that you cannot have but that can lead to feeling confined by disease and diet. Rather, try to shift that focus to what you can have in an attempt to keep an attitude of gratitude with your gluten-free diet.

Luckily gluten-free has become trendy and as a result, many grocery stores have labeled tags of gluten-free items or have created shopping guides. Additionally, restaurants have begun to indicate on the menu what food is gluten-free, are aware of cross-contamination issues, and/or are willing to make substitutions.

The gluten-free labeling law that went into effect in 2014 requires that all foods with a gluten-free label contain less than 20parts per million of gluten. Independent researchers have recently tested gluten-free items and found that only 95-99% of the products contain less than 20 parts per million. (1)

Steering away from processed foods by keeping the focus on whole food can yield a more nutritious diet that can lessen inflammation and also ensure less risk for hidden ingredients. Diets rich in betaine (found in beets, raw mushrooms, and spinach) and choline (found in eggs, soybeans, and broccoli) lowered inflammatory biomarkers by 20%. (2)

Amaranth, buckwheat, corn, millet, quinoa, teff, and rice are a variety of delicious whole grains which are equally nutritious to wheat and can provide a great addition to a healthy diet. In regard to rice, look for quick-cooking rice, instant rice, sushi rice, and basmati rice from India, Pakistan, or California. Also, reduce arsenic in rice by boiling with extra water like pasta and draining the excess after. (3)

There are many books and websites that contain a plethora of information about gluten-free eating. The Gluten Intolerance Group and the Celiac Disease Foundation are two great resources to start with for finding guidance regarding label reading and food prep.

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Detopoulou P., et al. Dietary choline and betaine intakes in relation to concentrations of inflammatory markers in healthy adults: the ATTICA study Am J Clin Nutr February 2008 87: 2 424-430
  3. Arsenic and Gluten-Free Diets. (n.d.). Retrieved June 12, 2017, from http://www.dartmouth.edu/~arsenicandyou/health/gluten-free.html

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Eye Health One Bite at a Time

by Sarah Moore

According to the CDC approximately 16% of Americans aged 40 or older have cataract, which is a deterioration of proteins in the lens of the eye that results in cloudiness across the lens of the eye and impairs vision. (1) Oxidative damage occurs due to free radicals. (2) In an attempt to reduce the oxidative damage to the proteins in the eye, be sure to include these foods for their antioxidant nutrients.

Beta Carotene is the yellow/orange/red pigment found in foods like: eggs, carrots, pumpkin, sweet potatoes, squash and tomatoes.

Selenium is highest in Brazil nuts and in fairly equal amounts in yellow fin tuna, oysters and clams.

Resveratrol can be found in varying amounts in wine, grapes, peanuts and peanut butter.

Vitamin C is water soluble and in varying amounts can be found in all fruit and vegetables.

Vitamin E is fat soluble and found in varying amounts can be found in all nuts, seeds, cooking oil, avocado, fish and cooked broccoli and Swiss chard.

In addition to including these foods into your daily diet, focus on reducing sodium as well. In an analysis of different dietary patterns and risk of developing cataract, diets high in sodium increased a persons’ risk for developing cataract. (3) One easy way to reduce sodium in your diet is to get your calorie needs met by increasing the amount of fresh fruits and vegetables. Just one bite of the right food can be the beginning of a new perspective on eye health.

 

Sources

  1. National Data. (2015, September 30). Retrieved June 13, 2017, from https://www.cdc.gov/visionhealth/data/national.htm
  2. Palmquist B, Phillipson B, Barr P. Nuclear cataract and myopia during hyperbaric oxygen therapy. Br J Ophthalmol1984;68:113-7.
  3. Sedaghat, F., Ghanavati, M., Nezhad Hajian, P., Hajishirazi, S., Ehteshami, M., & Rashidkhani, B. (2017). Nutrient patterns and risk of cataract: a case-control study. International Journal of Ophthalmology, 10(4), 586–592. http://doi.org/10.18240/ijo.2017.04.14

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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