Category Archives: bone health

Could diabetes increase risk of osteoporosis?

osteoporosis, bone health, healthIf you have diabetes, you may or may not know that you are at higher risk for heart disease than those who don’t have diabetes. However, in addition to heart disease, you could also be at risk for bone health issues. This risk was discovered in a recent study that found those with diabetes were at higher risk for osteoporosis than those without diabetes. Therefore, this finding warrants further research on this risk. And in turn, standard diabetes diet and supplement treatments may need to be revised to account for this higher risk.

What is osteoporosis?

Osteoporosis is a condition that causes bone loss. It often occurs without any symptoms. Therefore, you may not know you have the condition until you fall and break a bone. The bone loss related to osteoporosis can be caused by the body losing too much bone, not making enough bone, or both.

Literally, osteoporosis means “porous bone” which describes the honeycomb-like bone structure in those with the conditions. These spaces in the bone make it less dense, weaker, and more likely to break. It may be beneficial if you are 50 years of age or older, to get a bone density test.

Height loss or curving of the spine may be serious symptoms of osetoporosis. Therefore, if you have such symptoms and have not yet been diagnose with osteoporosis, you should visit your doctor right away. If diganosed, treatment will likely include vitamin D and calcium supplements, an exercise program, and medications.

You may be at risk for osteoporosis if you have:

  • certain autoimmune conditions like rheumatoid arthritis
  • certain cancers like breast or prostate cancer
  • digestive conditions like inflammatory bowel disease or celiac disease
  • a history of weight loss surgery
  • liver disease
  • and eating disorder
  • certain thyroid or hormone-related conditions

You may also be at risk for osteoporosis if you take certain medications such as:

  • certain heartburn medicines like  Nexium®, Prevacid® and Prilosec®
  • some antidepressants like Lexapro®, Prozac® and Zoloft®
  • steroids
  • certain diabetes medicines like thiazolidinediones

Osteoporosis and Diabetes

Using data from the 2013 Danish National Health Survey, researchers looked at the connection between bone health conditions and other health factors.  This analysis found that those people with diabetes were one-third more likely to have osteoarthritis than those without diabetes. These same people were also more likely to have bone related conditions like rheumatoid arthritis and osteoporosis.

Likely related to such bone conditions, those with diabetes were more nearly 30-percent more likely to have back, shoulder, and neck pain as well. Researchers suggest that the link between bone health and diabetes may be inflammation. Diabetes is an inflammatory condition as is arthritis. Therefore, those with one condition may have an increased risk of developing other inflammation-related conditions. This research warrants further research on this connection of inflammatory health conditions.

Ways to help your bone health

If you feel you may be more at risk for bone health conditions, read below for ways you can help improve your bone health.

  • Consume plenty of calcium: Calcium is used in many parts of the body such as helping blood clot and muscles to contract. And when the body does not have enough calcium to do these things, it takes the calcium from the bones. Over time, this can make the bones weak. Therefore, be sure to have plenty of calcium in your daily diet. Foods high in calcium include milk, yogurt, fortified breakfast cereals and juices, as well as leafy greens like kale and spinach.
  • Go outside every once in while: Vitamin D is also known as the sunshine vitamin since the body can absorb it from the sun. This vitamin helps the body absorb calcium, so it is very important to bone health. Therefore, be sure to get outside at least 10-15 minutes a day with some of your arms, legs, and face showing. During the winter, consume plenty of fatty fish like salmon, eggs, mushrooms, and fortified dairy products for vitamin D. Ask your doctor to have your vitamin D levels checked each year and take a daily supplement if your levels are low.
  • Stay active: Exercise is great for not only keeping blood glucose levels stable if you have diabetes, but it is also good for bone health.  Weight-bearing exercises like walking, hiking, jogging, dancing, and weight training are good for strengthening bones. Be sure to engage in some sort of physical activity most days of the week. You should engage in strength training such as weight exercises or resistance training at least 2 times a week.
  • Eat a plant-based diet: Not only does a plant-based diet contain calcium-rich leafy greens, but is also antioxidant-rich. Antioxidants can reduce the inflammation that can lead to oxidative stress and increased chronic disease risk. Therefore, eat plenty of colorful fruits and vegetables at every meal and snack.
  • Take a bone health supplement: If you are having trouble consuming enough calcium and vitamin D, a supplement may be for you. Find a supplement that combines calcium and vitamin D, or take them separate. One such supplement is Osteovent by Vita Sciences. Osteovent contains 400IU vitamin D3 and 1000mg calcium along with other important bone health nutrients like magnesium as well as antioxidants like vitamin C and bromelain.

-written by Staci Gulbin, MS, MEd, RD

References:

National Osteoporosis Foundation (accessed October 10, 2018) “What is osteoporosis and what causes it?”

National Osteoporosis Foundation (accessed October 10, 2018) “Calcium/Vitamin D.”

NIH Osteoporosis and Related Bone Diseases National Resource Center (February 2017) “Osteoporosis Overview.”


  • Can cardio exercise boost metabolism better than strength training?

    exercise, healthAny kind of movement is good for health. Studies have shown time and again that sitting is bad for health. But, is one kind of exercise better than the other when it comes to weight loss? This is a controversial topic since some studies show that strength training can keep calories burning long after your workout. However, a recent study has shown that cardio exercise may actually be better than strength training in boosting metabolism.

    Cardio exercise versus strength training

    Cardio exercise, or aerobic activity, is a type of exercise that gets your heart rate up. It gets you to breathe faster and deeper, in turn getting more oxygen in your blood. Cardio exercise is best known for improving the overall health of your heart and lungs. Experts recommend that you engage in some cardio exercise for at least 30 minutes a day for most days of the week.

    Types of cardio exercises include walking, running, cycling, swimming, team sports, and dancing, to name a few. Cardio exercises are known for burning more calories per minute than strength training and is also great for stress management. Not to mention that cardio training can help reduce risk of chronic diseases like heart disease and diabetes.

    On the other hand, strength training exercises aim to increase your bone and muscle strength. Examples of such exercises include free weight exercises or resistance training like push-ups, to name a few.

    Research has found that strength training can help you burn an additional 25-percent of calories you burned during your workout even after you have finished your workout. Therefore, if you burn 100 calories during your strength training workout, then you will burn an additional 25 calories in the hours after your workout for a total of 125 calories burned.

    Typically, it is recommended to balance out your fitness routine with both cardio and strength training exercises. This will ensure you can reap the benefits of both types of exercises.

    Cardio for faster metabolism

    Recent research looked at the effects of cardio and strength training exercises on certain health markers. Two groups of people had either a 60-minute cardio or 60-minute strength training workout to complete. After the workout, their blood was tested for lactic acid, blood sugar, bile, and hormone levels.  Study results show that those who did the cardio exercise had higher levels of the hormone FGF21. This hormone plays a role in boosting metabolism. Those who did the cardio workout had tripled their FGF21 level from baseline, while those who did strength training saw no increase.

    Other ways to boost metabolism

    Besides boosting your cardio routine, there are other small changes you can make to your lifestyle to speed up your metabolism.

    • Spice up your diet: Research shows that capsaicin, the active  component of chili peppers, can increase calorie burning by 50 calories a day.
    • Take a metabolism boosting supplement:  Sometimes a supplement that supports the thyroid may help boost metabolism. An example of this is Thyradol by Vita Sciences. Thyradol contains ashwagandha that helps enhance levels of the thyroid hormone T4. You should contact your healthcare provider before starting any new supplement.
    • Eat more harder to digest foods: Foods that are more complex in their structure can help the body burn more calories during digestion. This is called diet-induced thermogenesis.  Foods higher in fiber and protein are examples of such foods. Foods that are more refined, like processed carbohydrates, will not have this same effect. Therefore, aim for eating lots of complex carbohydrates like high fiber fruits and vegetables that have a 20-percent thermic effect.  This means that for every 100 calories of these foods you eat, your body will use 20 calories to break down and digest these foods. Aim for at least 2 cups of fruits and vegetables each day. Also, be sure to consume plenty of protein from animal and/or plant-based sources., which have a 30-percent thermic effect.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    References:

    Healthline (accessed August 29, 2018) “Metabolism Boosters: Weight Loss Fact or Fiction?”

    Mayo Clinic (August 10, 2017) “Fitness training: elements of a well-rounded routine.” 

    Petter, O. (August 25, 2018) “Cardio Boosts Metabolism More Than Strength Training , Study Claims.” 

    Plosser, L. (accessed August 29, 2018) “Cardio vs. Strength Training: Which One is Most Effective?”

    Williams, J. (October 3, 2017) “How Many Calories Does Digestion Use Up?” 


  • Could breastfeeding and probiotics help infant gut health?

    breastfeeding, world breastfeeding week, healthProbiotics are getting more press each and every day for their health benefits. From skin health, improving bone health, and of course, enhancing gut health, the possibilities seem endless. In fact, a recent study shows that combining a probiotic with breastfeeding in the first year of life can have improvements in the gut health of infants.

    Basics of probiotics

    Probiotics are simply any bacteria, fungi, or other living organism that has the potential to improve health to the host. The health of the body depends on a balance of different bacteria in the gut.  An imbalance could lead to health problems such as gas, bloating, constipation, and other gut health issues.  You can maintain a good balance of probiotics in the gut by consuming a diverse probiotic supplement every day. You can find good bacteria in fermented foods like yogurt, sauerkraut, or kimchi as well.

    To feed such probiotics, it is important to consume plenty of fruits, vegetables, and healthy whole grains like oats or wheat bran.  Prebiotic foods like these are important to maintain healthy levels of good bacteria.  Together, probiotics and prebiotics can improve the health of the gut, immune system, and in turn overall health.

    Breastfeeding and probiotics

    A certain type of bacteria, known as Bifidobacterium infantis, is found naturally in the gut of infants upon birth.  This bacterium helps to keep the gut healthy. It is usually in lower concentrations in the gut of babies from developed countries. This bacterium is nourished by breast milk from the infant’s mother, acting in the same way a typical prebiotic food would to a probiotic strain.

    A study of mothers and breastfed infants looked at the effect of Bifidobacterium infantis supplements on infant’s gut health.  One group of mothers and babies received the supplement with lactation support from day 7 to 21 after birth.  Meanwhile, the other group received only lactation support.  Study results show that those given the probiotic had positive changes in the make-up of the infant feces for up to a year after treatment. During this year, the “good” bacteria crowded out “bad” bacteria linked with asthma, allergies, and other immune-related diseases. This study suggests that this probiotic, upon further study, could help prevent immune-related diseases in babies from developed countries.

    Which probiotic should I take?

    There are so many types of probiotics on the market today. This can make it confusing to know which one to choose. Every probiotic strain has its unique benefits, so you may want to do your research before choosing one.  A qualified alternative healthcare provider, such as a naturopath, may be able to assist you in making your choice.

    Regardless of which strains you choose, a diverse group of strains is recommended.  Diversity of bacteria is important to help your gut create a balanced population.  Also,  a capsule or other medium will allow optimal survival of the bacteria as it travels to your gut.  One example of a high quality probiotic is Biovia 30 by Vita Sciences.  This probiotic contains 30 billion colony forming units of bacteria and 10 different strains.  Furthermore, Biovia 30 can help boost the immune system and improve digestive health with regular use.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    References:

    Healthline (accessed July 31, 2018) “The 19 Best Prebiotic Foods You Should Eat.”

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    National Center for Complementary and Integrative Health (accessed May 17, 2018) “Probiotics: In Depth.”

    Science Daily (June 9, 2018) “Bifidobacteria supplement colonizes gut of breastfed infants.”


  • Could Weight Loss Reduce Joint Pain?

    pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

    What is joint pain?

    Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

    Weight loss and pain reduction

    A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

    How to lose weight to help reduce pain

    Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

    • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
    • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
    • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
    • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
    • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
    • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

    Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

    HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

    Mayo Clinic (January 11, 2018) “Joint Pain”.


  • Could Vitamin D3 Help Repair Blood Vessels?

    vitamin d, fish, fish oil, dairy, milk, orange juice, heart healthVitamin D, known as the sunshine vitamin, is a very important nutrient for overall health. Best known for its work in helping strengthen bones and teeth, vitamin D is starting to get more attention for other benefits it could provide.  A recent study reports that cells damaged by heart attack or stroke may be repaired by vitamin D3.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that you can not find in many foods. However, vitamin D is important for many functions such as bone health.  It is called the ‘sunshine vitamin” by some because it can be absorbed into the body through sunlight exposure. Because of this, those who live in cloudy climates or do not leave the house often may be low in vitamin D.  You can find Vitamin D in such foods as fortified milk, yogurt, or orange juice, as well as fatty fish such as salmon or trout.  Cod liver oil is also a good source of vitamin D.

    Most adults should get at least 600 International Units (IU) of vitamin D each day. Vitamin D is not a standard lab you will get at your annual visit. Therefore, you may have to ask for the vitamin D lab.  You will be prescribed a vitamin D supplement if labs find you to be low.  Research shows that vitamin D3 is absorbed better than vitamin D2, so it is the preferred choice for a supplement. You can find Vitamin D3 in a variety of forms such as:

    Maxasorb comes in 1000 IU and 2000 IU formulas and can be conveniently rubbed on the skin like a lotion.

    Endothelial cells and vitamin D3

    An innovative study tracked single endothelial cells, or blood vessel cells, to see the impact of vitamin D3 on their health status.  Heart health events such as heart attack or stroke as well as conditions such as diabetes or high blood pressure can damage such cells.  The study showed that vitamin D3 helped such cells repair themselves from such damage. Also, the study found that the vitamin lowers oxidative stress in the cardiovascular system by stimulating nitric oxide (NO) levels.  This turn of events increases blood flow and protects the blood vessels from damage. Recent findings also show that a deficiency of vitamin may increase risk of a heart attack and may reveal a link to depression. Therefore, taking a vitamin D3 supplement may greatly benefit many aspects of health.

    Other ways to improve your heart health

    Although vitamin D is important, there are many other ways you can improve your heart health.

    • Eat plenty of fruit and vegetables since such foods are rich in fiber. A fiber-filled diet is good for digestive health, keeps you fuller longer, and in turn can help you maintain a healthy weight. A fiber rich diet can also help you control blood glucose levels and keep cholesterol at healthy levels.
    • Stay active often at least 15 to 30 minutes a day most days of the week. No need to be in a boot camp exercise program.  Engage in simple exercises such as walking, water aerobics, gardening, dancing, to name a few to help keep your heart healthy.
    • Drink more water and less alcohol to not only help manage your weight, but also to stay hydrated and keep your liver healthy as well.
    • Don’t smoke or quit smoking since this unhealthy behavior can constrict blood vessels and in turn increase blood pressure levels.
    • Maintain a healthy weight by performing all of the healthy lifestyle behaviors mentioned above since less body weight places less pressure on your heart, and in turn can help lower your risk of heart disease and related conditions.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    DiSalvo, D. (January 31, 2018) “Study Examines Vitamin D3’s Potential Effects On Blood Vessels.”  Forbes.com

    Harvard Health Publishing: Harvard Medical School (accessed February 5, 2018) ” These five habits can save your heart- here’s how.” 

    National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D”

    Tripkovic, Laura et al. (June 2012) “Comparison of Vitamin D2 and Vitamin D3Supplementation in Raising Serum 25-Hydroxyvitamin D Status: A Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition 95.6 (2012): 1357–1364. PMC. Web. 5 Feb. 2018.

     


  • Could Vitamin D Help IBS Symptoms?

    constipation, diarrhea, abdominal pain, cramps, stomachache, irritable bowel syndrome, healthDo you get stabbing abdominal cramps after eating a fatty meal?  Does dairy or gluten cause uncomfortable gas and bloating?  Are doctors unsure of the origin of your chronic constipation or diarrhea? If you answered yes to any of these questions, then you may have what is called Irritable Bowel Syndrome (IBS).  Although changes in the diet may be helpful in many cases of IBS, research shows that vitamin D may also help those with this condition.

    What is Irritable Bowel Syndrome?

    Irritable bowel syndrome (IBS) is a disorder of the large intestine.  If someone is suffering from the following symptoms, then they may have IBS.

    • abdominal pain, cramping, or bloating
    • less pain after bowel movement
    • excess gas
    • diarrhea or constipation, or a little of both
    • mucus in the stool

    A diagnosis of IBS is usually given after testing has found that such symptoms are not related to another condition. Other conditions where such symptoms may be present include:

    • inflammatory bowel diseases (IBD) like Crohn’s disease or ulcerative colitis
    • celiac disease
    • malabsorption
    • colon cancer

    What is Vitamin D?

    Vitamin D is a fat-soluble vitamin that is well-known for its link to bone health.  D rich foods include:

    • vitamin D-fortified milk, orange juice, and yogurt
    • fatty fish like tuna and salmon.
    • cod liver oil

    However, sunlight exposure can also provide vitamin D. Those who live in cloudy climates may have trouble doing this though. Therefore, vitamin D-rich foods and supplements may be needed for some to meet their vitamin D needs.  Research suggests that just 5 to 30 minutes of sunlight twice a week can help a person meet their vitamin D needs.

    Ostoeporosis is a common condition linked to vitamin D deficiency. However preliminary evidence has also linked low vitamin D to diabetes, hypertension, and glucose intolerance.  Recent recommendations suggest that most adults should consume at least 600IU a day. Although, those with a low vitamin D level may require up to 4000 IU/day to help them normalize their levels.

    It is important to ask your doctor for a vitamin D test at your annual visit. This is because vitamin D is not a typical test that healthcare providers include in your common annual visit lab panel. If you fail to get a vitamin D level test, then you may never know if symptoms such as weakness or bone pain could be helped with vitamin D treatment.

    Vitamin D and IBS Research

    A study in the European Journal of Clinical Medicine has found a possible link between vitamin D deficiency and IBS. An analysis of four observational studies and three randomized controlled trials found a link between vitamin D deficiency in IBS patients. Furthermore, high dose vitamin D supplements were found to help ease IBS symptoms such as bloating, diarrhea, and constipation.

    Even though evidence is limited, researchers suggest that anyone with IBS symptoms should get tested for vitamin D.  If you have low vitamin D, you may be prescribed a Vitamin D supplement, or asked to purchase an over-the-counter softgel or liquid supplement. You can also purchase vitamin D in an absorbable cream like Maxasorb by Vita Sciences. Maxasorb comes in 1000IU or 2000IU and provides a convenient way to take your vitamin D daily.

    Other Ways to Help Your IBS

    In addition to keeping an eye on your vitamin D levels, there are other ways to help control your IBS symptoms.

    • Increase fiber intake by adding in more whole grains like oats and quinoa, along with plenty of fruits and vegetables. Fiber can help bulk stool and make it easier to pass.
    • Drink plenty of water each day to help flush waste out of your body, along with water’s other very important functions.  It is especially important to increase water intake as you increase fiber intake. If you increase fiber intake without drinking enough water, this could worsen constipation symptoms in some people. An easy rule of thumb is to drink half of your body weight (in pounds) in ounces. For example, if you weigh 200 lbs, you should drink 100 ounces, or about 12 cups of fluid each day. This fluid could include:
      • water or low-calorie flavored water
      • unsweetened tea, hot tea, or herbal tea
      • broth or boullion
      • decaf coffee
      • other low-calorie, low sugar drinks that do not contain caffeine or alcohol
    • Exercise on a regular basis. Exercise can help promote healthy bowel movements in those who have constipation.  Any movement counts, so get outside and take a walk, dance in your living room to a workout tape or to the radio, or go to the gym and join a group class. Whatever movement is fun to you, is movement that you will stick with for the long run.
    • Get plenty of sleep. Most adults need at least seven hours of sleep each day for good health. Sleep helps your body regulate fluids, blood pressure, blood glucose levels, as well as digestion. Therefore, not enough sleep could be affecting your gut health.
    • Start on a probiotic since the gut may be lacking the good bacteria it needs for healthy digestion. Ask your healthcare provider for specific brands of probiotics they may recommend. You can also check out Vita Sciences for gut health aids such as Biovia 30.
    • Eliminate certain foods from your diet. These foods may vary from person to person, depending on your specific allergies or intolerances. However, some common food triggers of IBS include:
      • FODMAPs, or fermentable oligo-, di-, and monosaccharides and polyols found in certain fruits, vegetables, grains, or dairy products
      • gluten-containing foods such as breads, pastas, and baked goods
      • gassy foods such as alcohol, carbonated beverages, or certain vegetables such as cauliflower and cabbage

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Mayo Clinic (November 18. 2017) “Irritable Bowel Syndrome.”

    Medline Plus (accessed January 29, 2018) “Digestive Diseases.”

    National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D- Fact Sheet for Health Professionals.” 

    Williams CE, et al. Eur J Clin Nutr. 2018;doi:10.1038/s41430-017-0064-z.


  • Could Antioxidant Treatment Reduce Arthritis Pain?

    pain, rheumatoid arthritis, arthritisAre you looking for a more natural way to deal with your rheumatoid arthritis pain? Some prescription medicines  may make you feel foggy, cause stomach ulcers, or  cause weight gain.  However, recent studies have shown that more natural antioxidants may help reduce rheumatoid arthritis pain without so many side effects.

    What is Rheumatoid Arthritis?

    Rheumatoid arthritis (RA) is an autoimmune disorder affecting the joints and other body tissues. In autoimmune diseases, the immune system wrongly attacks the body. Therefore, damage can be caused in the skin, eyes, lung, heart, and blood vessels.  Also, damage to the joint lining causes deformity in the joints, such as in the hands. Because of this damage, daily tasks and simple movement can become more difficult and painful.

    RA tends to affect smaller joints first such as those in the fingers and toes. Some symptoms of the condition include:

    • Tender, swollen joints
    • Joint stiffness
    • Fatigue
    • Fever
    • Weight loss

    Larger joints such as those in hips and knees may be affected as the disease progresses. However, nearly 40-percent of those affected by the condition have non-joint symptoms. The eyes, salivary glands, blood vessels, and nerve tissues are just some of the other body tissues that can be affected by RA.

    Current RA Treatments

    The most common treatment to arthritis pain are NSAIDS, or non-steroidal anti-inflammatory drugs. These drugs reduce pain and inflammation. Lower strength forms of NSAIDs can be purchased over-the-counter. However, long-term use of such medicines can cause symptoms such as:

    • ringing in your ears
    • stomach pain and ulcers
    • heartburn
    • heart problems
    • liver and kidney damage

    Other treatments for RA include steroids and disease-modifying antirheumatic drugs (DMARDS). Long term use of steroid though can thin bones and cause weight gain.  DMARDS such as methotrexate can slow progress of the disease. A newer class of DMARDs called biologic agents, which include Humira and Xeljanz, work to reduce inflammation. However, these medicines may have side effects such as liver damage and increased risk of infections.

    Antioxidants and RA Pain

    Mediterranean diet, olive oil, health fats, olives, tomatoes, vegetables, heart healthA journal article in the Frontiers in Nutrition suggested that fiber-rich and antioxidant-rich foods may decrease inflammation in those with RA. Furthermore, it was suggested to get such benefits from some of the following foods and drinks.

    • dried plums
    • pomegranates
    • whole grains
    • turmeric
    • olive oil
    • green tea
    • blueberries

    Other recent research has confirmed that antioxidant treatment may be helpful to those with RA. For example, a 2003 study talked about how the antioxidant defense system is weakened in RA patients. Therefore, researchers suggested therapy including standard drugs along with antioxidants to help reduce tissue damage in such patients.

    In addition to these studies, more recent research has also shown potential for antioxidant treatment of RA. For example, a 2008 study found that antioxidant therapy combined with lower doses of standard drugs may help reduce tissue damage. Due to these lower doses of prescribed drugs, such treatments may help reduce harmful side effects.

    Other Ways to Reduce Inflammation

    • Stop smoking since this activity can constrict blood vessels and cause inflammation in the body and its tissues.
    • Limit alcohol consumption: If you do decide to have an alcoholic drink, choose phytonutrient-rich red wine that contains polyphenols such as resveratrol. Also, be sure to limit consumption to no more than 1 standard drink a day for women or 2 standard drinks a day for men. For example, a standard drink of wine is equal to 5 ounces.
    •  Take probiotics through fermented food such as yogurt or through a supplement such as Biovia 30 by Vita SciencesBiovia 30 contains 30 million strains of diverse good bacteria that helps to strengthen your immune system. Probiotics can help restore good bacteria in your gut.  When your body has more good bacteria, it makes it easier to fight off bad bacteria that may be damaging your immune system.  Therefore, a stronger immune system can help fight off inflammation in the body.

    Furthermore, recent research shows a link between deficits in the intestinal microbiome and autoimmune disease. Although more studies need to be done, it is suggested that treatment of gut microbiota may be the key to improving effective treatments for such conditions as RA.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Horta-Baas, G., Romero-Figueroa, M. del S., Montiel-Jarquín, A. J., Pizano-Zárate, M. L., García-Mena, J., & Ramírez-Durán, N. (2017). Intestinal Dysbiosis and Rheumatoid Arthritis: A Link between Gut Microbiota and the Pathogenesis of Rheumatoid Arthritis. Journal of Immunology Research2017, 4835189. http://doi.org/10.1155/2017/4835189

    Jaswal, S., et al. (December 2003) “Antioxidant Status in Rheumatoid Arthritis and role of Antioxidant Therapy.” Clinica Chimica Acta, 338(1-2): 123-129.

    Mayo Clinic (August 9, 2017) “Rheumatoid Arthritis.” 

    Medline Plus (November 8, 2017) “These Foods May Help Ease Rheumatoid Arthritis Pain.” 

    Van Vugt, R. M., Rijken, P. J., Rietveld, A. G., van Vugt, A. C., & Dijkmans, B. A. C. (2008). Antioxidant intervention in rheumatoid arthritis: results of an open pilot study. Clinical Rheumatology27(6), 771–775. http://doi.org/10.1007/s10067-008-0848-6


  • Can Yoga Soothe Back Pain?

    Yoga may bring images of flexible lean figures bending their bodies in all different directions. Therefore, yoga may not come to mind when it comes to a solution for back pain.  yogaHowever, research shows that yoga can soothe back pain as well as physical therapy.

    According to the National Institutes of Health, yoga is a mind and body practice that involves physical postures, breathing techniques, as well as methods of meditation and relaxation.  Yoga is good for improving muscle tone and strength, improving respiration, and reducing weight, among other things.

    A recent study at Boston Medical Center looked at 320 patients that had persistent back pain for 12 weeks. The patients were assigned to either 12 weekly yoga classes, 15 physical therapy sessions, or  a book on how to manage back pain.  Nearly one-half of those who took yoga classes had “clinically meaningful” improvement. Also, 37-percent of physical therapy patients and 23-percent of book group patients, respectively felt similar improvement. The difference between the yoga and physical therapy results was not considered significant.

    The lead researcher noted that both the yoga and physical therapy patients had pain relief for 12 months. However, he also suggests that not all forms of yoga are appropriate for those with back pain. The gentle yoga used in the study offered chairs and props. Therefore the study yoga was easy on the joints versus other types of yoga.

    Yoga, however, is not effective for everyone with pain issues.  Acupuncture, massage, or natural supplements such as Vita Science’s Relocane can also help relieve pain.  Relocane contains natural ingredients such as turmeric and ginger that can decrease inflammation and help relieve minor aches, pains, and muscle cramps.  Use this supplement by Vita Sciences as part of your daily health regimen to feel your best. However, be sure to talk to your healthcare provider before starting any new supplement or exercise program.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Osteopathic Association (accessed June 26. 2017) “The Benefits of Yoga” http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

    Medline Plus (June 19, 2017) “Yoga Soothes Back Pain” https://medlineplus.gov/news/fullstory_166742.html

    National Center for Complementary and Integrative Health (August 26, 2016) “Yoga” https://nccih.nih.gov/health/yoga


  • Can Knee Crackles and Pops lead to Arthritis?

    When you walk up the stairs does it sound like popcorn popping? Do you feel swelling in those joints after extended movement or climbing up and down stairs? Snapping, cracking, or popping sounds in your knees may be an early sign of arthritis.

    Arthritis is an informal way of referring to joint pain or disease. Common symptoms of the knee, arthritis, paincondition include:

    • pain
    • swelling
    • stiffness
    • decreased range of motion

    Symptoms of such joint pain may come and go, but if untreated may worsen over time. Severe arthritis may cause permanent joint damage, chronic pain, and may make mobility painful and difficult. Therefore, it is important to treat joint pain as soon as you discover symptoms, no matter how mild they may seem.

    A recent study in the journal Arthritis Care & Research looked at 3500 adults ranging in age from 45 to 79 years old and at risk for joint disease. The study found that those middle to older aged adults who heard cracking in their knees often were likely to develop arthritis in the next year.  For example, those that reported hearing their knee crackle “sometimes” or “often” were nearly twice as likely to develop arthritis in the next year as those who reported “never” (8% vs. 4.5%). Furthermore, those who reported hearing their knees crackle “always” were nearly three times more likely to develop the condition in the next year as compared to those who reported “never” (11% vs. 4.5%).

    How to Treat Joint Pain

    Be sure to visit your healthcare provider if you experience joint pain.  Not only can they provide medications that may help to relieve pain, but they may also be able to take x-rays and blood tests that could check to see if you may have arthritis.

    Other ways you can treat joint pain include:

    • Gentle stretching exercises
    • Warm shower
    • Ice packs in the sore area
    • Resting the sore joint

    Maintaining a healthy weight by staying active and eating healthy can also reduce joint pain. A joint-healthy diet contains plenty of calcium-rich foods such as milk, yogurt, and other low-fat dairy products as well as leafy green veggies like spinach and kale. Other vitamins and nutrients may also help with the prevention and treatment of joint pain such as the following:

    • Omega-3 fatty acids such as those found in fatty fish, plant-based oils, olives, nuts, and seeds have been found to reduce inflammation in those people who experience joint pain.
    • Glucosamine, a supplement made from the shells of crustaceans such as lobster, crab and shrimp, has been found to decrease joint pain and stiffness.
    • Capsaicin, such as that found in some analgesics, has been found to help rub out mild joint pain.
    • Osteovent by Vita Sciences contains a combination of joint-healthy supplements such as vitamin D, calcium, magnesium, vitamin K, and boron that have been shown to promote strong bones.

    You can also visit the Arthritis Foundation website for more information on joint pain research, treatment, and prevention. arthritis, joint pain

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Arthritis Foundation (accessed May 14, 2017) “What is Arthritis?”  & “51 Ways to Be Good to Your Joints” http://www.arthritis.org/

    Medline Plus (May 5, 2017) “Do Your Knees Crackle and Pop?” https://medlineplus.gov/news/fullstory_165268.html

    NIAMS (July 2014) “Living with Arthritis: Health Information Basics for You and Your Family” https://www.niams.nih.gov/Health_Info/Arthritis/default.asp#d


  • Can Exercise Improve Brain Health?

    Staying active is well-known for helping to maintain heart health.  However, did you know that regular exercise may also benefit brain health?  A recent study has found that exercising 2.5 hours a week, or 30 minutes a day for 5 days a week, may help slow progression of Parkinson’s disease.walking, exercise, Parkinson's, brain health

    Parkinson’s disease is a chronic and progressive movement disorder that may worsen over time. Therefore, medication and surgery have currently been used to treat and manage the symptoms of the condition.  This condition involves the progressive death of brain cells, which leads to a decrease in dopamine levels in the blood. Lower dopamine levels result in a lessened ability to move.  Therefore, since those with Parkinson’s disease lose dopamine over time, they may subsequently experience tremors, stiffness, and trouble with walking.

    Exercise and Parkinson’s Disease 

    A recent study in the Journal of Parkinson’s Disease looked at the effects of exercise on the progression of Parkinson’s disease. After observing 3400 patients for over two years, those people with Parkinson’s disease who maintained exercise 150 minutes per week had a smaller decline in quality of life and mobility as compared to those who exercised less. The type of exercise that was of most benefit was not apparent. However, it is suggested that finding a type of exercise an individual enjoys will help them to maintain a regular exercise regimen and in turn will benefit them. Furthermore, by empowering those with Parkinson’s disease to engage in more exercise they enjoy, it may improve overall quality of life for these individuals.

    Joint Pain and Quality of Life

    Even if you do not have Parkinson’s disease, you may experience joint pain that limits your movement.  Limited movement may in turn reduce quality of life by:

    • affecting heart health
    • making an individual more dependent on others for daily activities
    • reducing the amount of serotonin”feel good” hormone produced

    Therefore, it is important to find effective treatments for joint pain that will help make movement more comfortable.  When movement is more comfortable, you will be more likely to engage in more activity, and in turn will gain the most health benefits. Also, the American Psychological Association has reported that regular exercise may help reduce panic in those with anxiety and improve mood in those with depression. Furthermore, regular exercise has been found to normalize sleep patterns, which in turn can make it easier for the body and mind to handle stress.

    Some effective treatments for joint pain include:

    • CDC Self-management programs
    • Acupuncture
    • Non-steroidal anti-inflammatory medications
    • Water-based exercises such as swimming
    • Supplements such as glucosamine or Flexova

    Furthermore, Flexova contains a blend of B vitamins, vitamin C, vitamin A, as well as glucosamine sulfate and chondroitin sulfate that helps to reduce joint pain and improve joint mobility.  Therefore, for more information on Flexova and other high quality supplements that can help improve your quality of life, visit Vita Sciences.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources :

    Arthritis Foundation (accessed 2017 April 2) “25 Treatments for Hip and Arthritis Pain” http://www.arthritis.org/living-with-arthritis/pain-management/tips/25-treatments-for-hip-knee-oa.php

    Centers for Disease Control (2017 March 7) “Living with Severe Joint Pain” https://www.cdc.gov/features/arthritis-quality-life/

    Parkinson’s Disease Foundation (accessed 2017 April 2) “What is Parkinson’s Disease?” http://www.pdf.org/about_pd

    Preidt, R. (2017 March 29) “Exercising 2.5 Hours a Week May Slow Parkinson’s Progress” https://medlineplus.gov/news/fullstory_164357.html

    Weir, K. (2011 December) “The Exercise Effect” American Psychological Association. http://www.apa.org/monitor/2011/12/exercise.aspx