Arthritis

6 Important Diet Tricks for Arthritis Relief..

 

If you have arthritis, the foods you eat (or avoid) may help you feel better.

1. Eat Heart-Healthy Foods

If you have arthritis, you may only be thinking about how your diet might ease pain and inflammation. That’s understandable, but you should also be thinking about your heart, says rheumatologist Rebecca Manno, MD, assistant professor of medicine in the rheumatology division at Johns Hopkins University School of Medicine in Baltimore, who’s conducted research on the role of diet and nutrition in inflammation.

That’s because people with rheumatoid arthritis are at a higher risk for cardiovascular disease. She advises her patients to eat a heart healthy diet and watch their cholesterol, which is good advice for anyone. But, as Dr. Manno tells her RA patients, “It applies 20-fold to you.” What’s good for your heart, as it turns out, may also be helpful in relieving your arthritis symptoms.

Looking to make some quick and easy swaps for a heart-healthy diet? Trade chips for nuts like walnuts, spread avocado on your sandwich instead of mayonnaise, select spices instead of salt when seasoning foods, and choose beans over fatty cuts of meat.

2. Adopt a Mediterranean Mindset

Eating a Mediterranean style diet with plenty of fruits, vegetables, whole grains, fatty fish, and a little red meat may help people with inflammation. When experts compared a group of people with RA who followed the diet to those who did not, the people on the Mediterranean plan reported less need for anti-inflammatory drugs and an increase in physical functioning.

Cristina Montoya, RD, 33, who has RA and is a member of the CreakyJoints online community, is a strong proponent of the Mediterranean diet. The resident of the Canadian province of Ontario said that eating less red meat in particular has lessened her fatigue and inflammation.

“Once or twice a month, I’ll have red meat,” Montoya says. And cutting back was easier than she thought it would be. “I really don’t miss it,” she adds.

It’s relatively painless to make some Mediterranean diet swaps. Try trading butter for olive oil, switch beef for salmon, and pick whole wheat breads over white versions.

3. Consider Fish Oil

“Several studies in past years have shown a nice effect of fish oil,” Manno says. While not all studies agree, she notes that some research has shown that fish oil’somega-3 fatty acids are beneficial in reducing RA inflammation in blood work, though it’s unclear how much symptom relief patients actually get.

But patience may pay off, she says. Studies often show that benefits aren’t seen until after at least 12 weeks of continuous use. She also tells patients that until more is known about fish oil in supplement form, she recommends increasing intake of fatty fish, such as salmon, herring, or mackerel, for an omega-3 fix.

4. If a Food Affects Your Symptoms, Avoid It

Many people with arthritis have found that certain foods trigger symptoms. While Manno says this phenomenon is real, researchers aren’t yet able to reliably identify specific food triggers for people. But her patients with RA often tell her that a specific food or foods make their RA symptoms worse. Manno tells them it’s not in their heads. She often hears patients say they feel better if they avoid artificial sweeteners and preservatives, for instance. Some people report that they feel better if they avoid gluten, opt for a vegan diet, or use certain spices for arthritis relief. A bit of trial and error can help you find what works for you.

5. Skip Refined Sugars

The more refined sugar you eat (think sweets and junk food), the more inflammation you might have, research shows. Cutting back on sugar has made a difference in symptoms for Abigail Auer, 42, of Atlanta, who was diagnosed with RA in 2013.

“My new rule is no sweets until after 5 o’clock,” she says. It’s helped her eat less sugar.

Cutting back on sugar has also helped Chantelle Marcial, 36, of Boston, with her RA. “I know sugar is a trigger for a flare [for me],” she says. Although most of us crave sweets, she says, eating less of them is worth it. Marcial didn’t realize how much sugar she was eating until she began to read food labels more carefully.

But instead of cookies or pie, indulge in dark chocolate. Auer used to prefer milk chocolate but learned to like dark chocolate, which has antioxidants that may reduce inflammation.

An ounce of dark chocolate a day should suffice for this effect, experts suggest. Antioxidants are also plentiful in tea, red wine, and fruits and vegetables.

6. Keep Diet in Perspective

“You read so much about diet for RA,” says Auer. “Just don’t let diet become another hardship in your life. Focus on fresh, healthier foods and less sugar, and don’t feel pressured to follow a diet to the letter.”

In time, ongoing research may provide more specific information about what to eat and avoid in general to ease arthritis symptoms, but each person with arthritis may have to find out for themselves what helps and what hurts.

If you think certain foods might be triggering arthritis flares or exacerbating symptoms, you might want to eliminate some foods thought to trigger arthritis symptoms, like dairy, citrus fruits, and nightshade vegetables. During an elimination diet, you’ll need to carefully read food labels, keep a food diary, and make sure you’re still getting enough calories and nutrients to keep you energized and nourished throughout the day. You’ll probably have to stick to the diet for a few weeks before you see results. And, as always, before you try an elimination (or any other stringent) diet, be sure to talk to your doctor, who can provide more guidance on dos and don’ts.

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Fibromyalgia

9 important Fibromyalgia Symptoms in Women..

Women are far more likely than men to get "fibromyalgia"—a disease that causes pain and tender points throughout the body. Between 80 and 90 percent of people who are diagnosed with this condition are women, according to the National Institutes of Health. The reason for this gender inequality may have to do with hormones, immune system differences, or genes. But researchers still aren’t exactly sure why women get "fibromyalgia" in much greater numbers than men.

Fibromyalgia Pain

Fibromyalgia causes a very specific kind of pain. Women often describe it as a dull ache that starts in the muscles. To be diagnosed with fibromyalgia, the pain must be on both sides of your body. And, it must affect both the upper and lower parts of your body. The pain may come and go. It can be worse on some days than on others, which can make it hard to plan for daily activities.

Tender Points

In addition to more widespread pain, fibromyalgia causes tender points around the body. They’re called tender points because when you press on them, they hurt. There are 18 possible tender points. You may have pain in some or all of these places:

• back of the head
• area between the shoulders
• front of the neck
• top of the chest
• outside of the elbows
• top and sides of the hips
• insides of the knees

Fatigue

The pain from "fibromyalgia" can make it very hard to sleep. Conditions that often occur with fibromyalgia—such as restless legs syndrome and sleep apnea—can also keep you awake at night. A lack of sleep night after night can make you feel tired and cause you to have trouble concentrating during the day. In a vicious cycle, a lack of sleep can also make your pain worse.

Fibro Fog

Women with "fibromyalgia" may start to notice that they have trouble remembering and concentrating. They may mix up words when they speak, or get confused more easily than they used to. These thinking problems are sometimes called “fibro fog” because the mind feels foggy. Although doctors aren’t sure what’s behind “fibro fog,” it may be caused by a lack of sleep or by the effects of fibromyalgia pain on the brain.

Headaches 

About half of people with fibromyalgia develop headaches, according to a study in the journal Clinical Rheumatology. Many women get migraines—a throbbing type of headache that can cause nausea, vomiting, and flashes of light. Why people with fibromyalgia are more likely to get headaches isn’t clear. But experts think fibromyalgia and headaches may stem from the imbalance of chemicals like serotonin and epinephrine in the brain.
Painful Periods
In general, menstrual period cramps can be mild or painful, depending on the woman. But women with fibromyalgia report having more painful periods than usual. Some women with fibromyalgia also have endometriosis. In this condition, tissue from the uterus grows in other parts of the pelvis. Endometriosis can cause uncomfortable periods too. Women with fibromyalgia may also find that sexual intercourse becomes more painful.
Irritable Bowel and Bladder
Irritable bowel syndrome (IBS) is another health condition that is more common in women, according to the U.S. Department of Health and Human Services. And women with fibromyalgia are more likely to have IBS. Researchers don’t know the reason why IBS and fibromyalgia are connected. IBS causes symptoms such as stomach cramps, bloating, constipation, and diarrhea, which can also have a big impact on a woman’s life.

Restless Legs
Many women with fibromyalgia get a creepy, crawly feeling in their legs that wakes them from sleep. This condition is known as restless legs syndrome (RLS). RLS is much more common in people with fibromyalgia. About 33 percent of people with fibromyalgia have RLS, compared to only 3 percent of those who don’t have fibromyalgia. RLS disturbs sleep, and it can lead to daytime drowsiness.

Sensitivity
If you have fibromyalgia, you might notice that you have to put on a sweater every time the temperature drops, or that you break into a sweat whenever the mercury rises. Temperature sensitivity is very common in women with this condition. Some women with fibromyalgia are also more sensitive than usual to other things, such as loud noises or bright lights.

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ADHD

Every Parent Needs To Know 5 Things About ADHD..

ADHD (Attention deicit hyperactivity disorder) is a biological disorder that causes hyperactivity, impulsivity and attention problems in children. Currently, there are two million children who are diagnosed with the disorder before the age of six and the vast majority of them are treated with medication.

1. Parents need training, too

Dr. Pelham recommends that once a diagnosis of ADHD is made, parents should find a therapist who not only can help the child but also give them learn helpful parenting strategies and tools to treat the disorder in real life settings.”Talk therapy by itself is useless,” Pelham states. Parents need to get out of the office and implement simple strategies that don’t involve yelling or screaming if the child is acting inappropriately. For example, tactics like “time-out” work when a child is acting out – and praise works as a reward when the child is acting well-behaved, parents should reward and praise the behavior.

2. Schools are key

Schools also play an integral role in behavioral therapy.

Teachers can use the same sorts of strategies as parents to help diagnosed children, such as using “time-out” for any rule-breaking behaviors in school as well as reinforcing positive actions.

In Pelham’s study, teachers sent a “daily report card” that documented the child’s behavior for the day, and parents collaborated by rewarding good school performances at home.

3. Play better to live better

Teaching the child skills to get along better with other children, making friends, learning how to participate in sports activities are fundamental and essential skills that are part of behavioral therapy. The added benefit is they come without the side effects of ADHD medications.

4. Know the goal

“The goal of treatment is not to reduce the symptoms of ADHD, but to improve the problems in daily life functioning that brought the child to the parents, teachers, and professionals in the first place, “Dr. Pelham states. In his study, he and his researchers found that medication may help children pay attention, but it doesn’t help with every day activities and responding to daily life challenges at home or at school. In addition, behavioral therapy teaches life-long skills to parents, teachers, and children.

5. The first step is not ADHD meds

“Medication should be used at best as an adjunct to behavioral therapy. Providing medication as a first line treatment undermines the parent’s motivation and willingness to engage in behavioral treatment” Pelham says.

Children with ADHD may still need medication, but often, this is a lesser amount that would have been required, which likely means fewer side effects.

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12 Delicious Fruits That Will Make Your Skin Glow Within a Days

Foods are the building blocks that our bodies use to grow, develop, and repair. Healthy, plant-based fruits provide the energy and nutrients to do so.

If we aren’t eating well, we’re starving our cells or at the very least not giving them the proper tools they need to function at their best. Here are a few of the top foods to keep you looking young and your skin at its finest:

1. Tomatoes:

Lycopene, the compound that gives tomatoes their rich color, is a powerful antioxidant that eliminates skin-aging free radicals from ultraviolet exposure.

2. Watermelon:

Watermelon is more than just a refreshing fruit to quench your thirst. It is rich in vitamin A, C and antioxidants, vital for skin health. Its high water content hydrates your body, resulting in radiant skin.

Free radicals in the body are responsible for causing signs of ageing such as fine lines, wrinkles and age spots. Watermelon is a rich source of antioxidants like lycopene, Vitamin A and C. These help reduce free radicals in the body, thus preventing signs of ageing.

3. Sweet Potatoes:

These tubers are packed with carotenoids and vitamin C which boost collagen production. Collagen controls the strength, firmness, and flexibility of the skin.

4. Citrus:

Speaking of citrus fruits we have oranges, lime, lemon and grape fruits. Lemons are a great addition to your beauty regimen, as they are known to be “Nature’s Bleach.” Lemons safely whiten and lighten skin and promote even skin tone by reducing acne marks and blemishes. They also deep cleanse the skin by breaking down any grime clogging the pores.

For beautiful skin, drink a warm glass of honey and lemon water in the morning on an empty stomach. This miracle drink is purported to have many health benefits, including reducing the darkness of blemishes, cleaning out acne and giving you glowing skin.

5. Peppers:

Red bell peppers contain more vitamin C than an orange, along with other antioxidants. The spicier peppers come packed with capsaicin, a compound that improves circulation and promotes the release of toxins from the skin.

6. Coconut Oil:

Another oil that is great for skin both internally and externally. It provides some sun protection, fights bacteria, and helps soften skin.

7. Carrots :

Carrots open this segment as one of the best vegetables that will make your skin to look younger than before. These root vegetables are very rich in vitamins including A and E that are quintessential in the beatification of your skin.

Furthermore, they will avert cases of aging by averting wrinkles. They are also efficient in preventing pigmentation and uneven skin tone which arises during summer seasons.

8. Dark Chocolate:

The flavanols in chocolate act as antioxidants, provide sun protection, and reduce the roughness of skin fo

r healthier appearance and feel.

9. Strawberries:

It can unclog oily pores and stop pimples from forming. This will help clear out whiteheads and blackheads, before they become stubborn pimples.

Strawberries also contain a powerful anti-oxidant called ellagic acid, proven to prevent collagen destruction that leads to wrinkle formation. Ellagic acid has a photo-protective effect that guards against UV damage. Eating strawberries regularly can help you achieve glowing skin.

10. Apples:

Apples contain quercetin, an antioxidant in the peel that protects against sun damage. They also contain high fiber content which helps to clean out the colon and promotes regular bowel movements, hence promoting clear pimple-free skin.

11. Avocado

Avocado takes the top spot as the best fruit that will guarantee a smooth and glowing skin. It encompasses essential vitamins including A, C and E that are important in moisturizing the skin.

Other fundamental minerals such as potassium, magnesium and folic acid will all ensure a healthy skin. You can take avocado fruit for breakfast or anytime during the day when hungry.

12. Paw-paw:

Paw-paw extracts are widely used in the skin care industry in the form of facial peels, soaps, cleansers and lotions. But why go after chemical treatments, when you can enjoy the goodness of paw-paw, fresh and cheap.

Eat paw-paw regularly and even mash it and apply on skin for a youthful bright glow.

About ten to twenty minutes of sun a day is healthy as it creates vitamin D, a powerful antioxidant and anti-carcinogen, but you should wear sunscreen if you plan on being in the sun longer than that.

Avoid stimulants like refined sugar and caffeine because these upset hormone balances and mess with circulation. They also make it difficult for the body to get the rest it needs to repair.

 

Everyone Should Know These Healthiest Foods on The Planet..

Healthy Food #1: Lemons

Why They’re Healthy:

— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80 percent.

Healthy Food #2: Broccoli

Why It’s Healthy:

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

— The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Healthy Food #3: Dark Chocolate

Why It’s Healthy:

— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Healthy Food #4: Potatoes

Why They’re Healthy:

— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.

— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Healthy Food #5: Salmon

Why It’s Healthy:

— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Healthy Food #6: Walnuts

Why They’re Healthy:

— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Healthy Food #7: Avocados

Why They’re Healthy:

— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Healthy Food #8: Garlic

Why It’s Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Healthy Food #9: Spinach

Why It’s Healthy:

— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

Healthy Food #10: Beans

Why They’re Healthy:

— Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

— That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

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Healthy Food For Your Brain

Just like your heart, your brain also requires a steady supply of blood, oxygen and nutrients so it functions at its best.

When plaque builds up in the arteries, it can interfere with blood flow, leading to a stroke or heart attack.

Anything that impedes blood flow is bad for your heart – and your brain. It’s no surprise then that heart-smart foods – the ones that reduce plaque buildup and harmful oxidation – are the very same foods that are good for the brain. From whole grains to vegetables to fish, the nourishing foods that ward off heart disease can also reduce the risk of stroke.

And that’s not the only brain-boosting benefit of eating well. A healthy diet may reduce the cognitive decline that comes with aging, and reduce your chances of developing brain-related diseases such as Parkinson’s and Alzheimer’s. Include these foods in your diet for optimum brain and heart health:

Fish, especially salmon, rainbow trout, sardines and mackerel, are high in omega-3 polyunsaturated fat, which can help prevent blood clotting, reducing the risk of stroke. Omega-3 fat also helps lower triglycerides, a type of blood fat that’s linked to heart disease. Include at least two 75-gram servings of fish in your diet each week.

Green vegetables such as kale, collards, chard, spinach and broccoli are linked to heart health because of their powerful combination of disease-fighting fibre, vitamins and antioxidants. More recently, they have been linked to brain health too. A long-term study from Harvard showed that women who ate the most cruciferous (broccoli, cabbage) and green leafy vegetables showed less cognitive decline than women who ate fewer of these veggies, and also scored better on tests measuring general cognition and memory. Include at least a ½ cup of green vegetables in your diet every day. Try this Hearty kale soy soup.

Whole grains such as oatmeal, barley, whole wheat and quinoa are rich in good carbohydrates, which provide energy to fuel the brain. At least half of your daily grain servings should be whole grains. Oats and barley contain soluble fiber, a powerful cholesterol fighter. It soaks up cholesterol and prevents plaque from forming in the arteries. Clear arteries help ensure blood flows well and may help reduce the risk of developing stroke and dementia. Enjoy whole wheat in Confetti vegetable and bean tortilla stack.

Nuts such as pecans, walnuts and almonds are a good source of vitamin E, which promotes a healthy circulatory system to help the body carry oxygen to the brain. It also acts as an antioxidant to protect heart and brain cells from molecular damage.

Richly hued red, purple and blue fruits, such as blueberries, blackberries, cherries and grapes, are rich in an antioxidant called anthocyanin. As an antioxidant, anthocyanin helps reduce oxidation and free radical damage to brain cells. Plus, anthocyanins may help ward off neurological diseases and are associated with better memory and information retention. Include at least a ½ cup serving of these fruits in your daily diet.

 

Reasons of Dry Skin. Simple Treatments?

Reasons of Dry Skin. Simple Treatments?

Factors which contribute to dry and cracked skin include:

• Inherited factors
• Metabolic factors such as an under-active thyroid gland, or excessive weight loss.
• Increasing age, resulting in decreased natural lubrication.
• Cool weather, especially when windy or the humidity is low.
• Air conditioning, central heating or sitting close to a fire or fan heater.
• Excessive bathing, showering or swimming, especially in strongly chlorinated hot or cold water.
• Contact with soap, detergents and solvents.
• Frictional irritation and chapping.

What is the treatment for dry skin?

An important aspect of treatment is to identify and tackle any contributing factors to dry skin (see the list of causes above). In addition:

• Reduce how often you bath or shower, and use lukewarm water. Showers may be better than baths.
• Replace standard soap with a substitute such as a synthetic detergent cleanser, water-miscible emollient, bath oil, anti-pruritic tar oil, etc.
• Apply an emollient liberally and often, particularly after bathing, and when itchy. The drier the skin, the thicker this should be, especially on the hands.
• Treat dermatitis with a topical steroid for a 5 to 15 day course. These are prescribed by your doctor and should be only applied to the red and itchy areas.