Category Archives: Health

Should yearly vision exams be in your diabetes routine?

diabetes, eye health, glaucoma, Health, Health News, Neuropathy, retinopathy, , , , , , , ,

Carbohydrate counting, staying active, and checking your blood glucose levels may remind you of the typical diabetes care routine. However, other aspects of diabetes care must not be forgotten. Foot care, dental care, and high cholesterol are just a few other check-ups that are important to diabetes care.

Those with diabetes are at high risk for foot ulcers due to decreased blood flow to the feet caused by diabetes-related nerve damage. Also, those with diabetes are at greater risk vision, eye exam, eye healththan those without diabetes for gum infections. Furthermore, those with diabetes have been shown to have greater blood vessel damage when they have high cholesterol than those without diabetes.

Diabetes and Eye Health

Another important part of diabetes care is regular vision check-ups. This is because those with diabetes are at higher risk for conditions such as glaucoma, cataracts, and retinopathy than those without diabetes.  Diabetes-related nerve damage that occurs as a result of uncontrolled blood glucose levels can greatly impact vision health. According to the National Eye Institute, all forms of diabetic eye disease can lead to severe vision loss and blindness.  However, it is diabetic retinopathy that is the most common cause of vision loss among those with diabetes.

What is Diabetic Retinopathy?

The retina is a light-sensitive tissue that lines the back of the eye. The retina detects light and sends a signals through the optic nerve to the brain. Next, the brain converts this electrical signal to an image.  Uncontrolled diabetes damages vessels of the optic nerve, therefore worsening vision.

When someone has diabetic retinopathy, vessels in the retina swell and leak fluid into the retina. In turn, this fluid distorts vision.  Furthermore, in advanced stages of the disease, scarring of the retina can occur, which can eventually pull the retina away from the underlying tissue, which in turn could lead to blindness.

Diabetes and eye exams

A 2017 study in the New England Journal of Medicine observed the vision health of 1400 people with Type 1 diabetes, or insulin-dependent diabetes, over 30 years.  Biannual retinal photographs and general diabetes health reviews were used to assess vision health. From this study, it was determined that in place of yearly vision exams those with a Hemoglobin A1C, or average blood glucose level over three months of:

  • six-percent or less, without signs of diabetic retinopathy, would be safe getting a vision exam once every four years
  • six-percent or less with mild retinopathy should have vision exams ar least once every three years
  • eight to ten-percent should be screened more often than yearly for their vision health

In addition to getting regular exams, everyone, no matter their diabetes status should take steps to maintain vision health.  Consuming  vitamin A-rich foods such as brightly-colored veggies like carrots, peppers, and leafy greens is one way to support retinal health. Furthermore, leafy greens, as well as pistachios, contain the eye-healthy antioxidants lutein and zeaxanthin that can lower your risk of eye disease. Finally, taking supplements with these eye-healthy nutrients can help you maintain your vision health.

Vita Sciences‘ Ocutain contains both lutein as well as beta-carotene, which support eye health. Also, be sure to visit Vita Sciences for other supplements such as Glucarex, which can support healthy blood glucose levels.

Also, be sure to visit the American Optometric Association website for further research and information on ways you can maintain vision health.

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

Sources:

American Optometric Association (accessed April 21, 2017) “Lutein & Zeaxanthin.” https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein?sso=y

Dreher, M.L. (April 2012) “Pistachio nuts: composition and potential health benefits.” Nutrition Reviews, 70(4):234-40.

Mayo Clinic (December 18, 2014) “Diabetes care: 10 ways to avoid diabetes complications” http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20045803

Medline Health News (April 19, 2017) “Is Annual Eye Exam a Must for People With Type 1 Diabetes?” https://medlineplus.gov/news/fullstory_164719.html

National Eye Institute (September 2015) “Facts About Diabetic Eye Disease” https://nei.nih.gov/health/diabetic/retinopathy

Can Exercise Prevent Stroke Complications?

blood pressure, cardiovascular, exercise, hawthorn, Health, Health News, heart health, high cholesterol, hypercholesterolemia, hypertension, Neuropathy, stroke, , , , , , ,
stroke, heart disease, health

Knowing these signs and symptoms of stroke can help save a life; perhaps even your own.

I’m sure you have heard many times before how exercising is great for keeping your heart strong. Therefore, it may come as no surprise that exercise has been found to prevent complications after someone has a stroke.

 

What is a stroke?

A stroke is essentially a brain attack of which there are two major types.

A hemorrhagic stroke occurs when a weakened blood vessel bursts.  An ischemic stroke is caused by restricted blood flow to the brain as a result of a vessel being blocked.

According to the National Stroke Association, these brain attacks are the fifth leading cause of death in America and one of the leading causes of adult disabilities in the country.  Unlike what was previously though, it is estimated that 80-percent of strokes can be prevented by such controllable lifestyle factors as:

  • Eating a healthy diet. To consume a heart and brain healthy diet, you can:
    • Limit saturated fats in the diet such as those from fatty meats, whole fat dairy products, and fried foods.
    • Limit sodium in the diet to 2300 milligrams a day.  You can limit sodium by reducing the amount of processed food products you consume each day.  Try to  limit intake of high sodium foods such as canned soups, chips, deli meats, and adding salt to your food.
    • Limit added sugars at meal and snack time.  Try to stick to foods that contain less than 15 grams of sugar per serving and limit intake of sugary drinks such as juice, cola, milkshakes, and dessert coffee drinks.
  • Stay active. Exercise at least 30 minutes a day for 5 days a week. This doesn’t mean you have to attend boot camp classes. Just walking at a brisk pace is enough to keep your heart strong.
  • Limit alcohol intake. For healthy living, you should consume no more than 1 standard drink a day for women and no more than 2 standard drinks a day for men. Alcohol has been associated with increased blood pressure, which can increase risk of stroke. One standard drink is equal to 12 ounces beer, 5 ounces wine, or 1.5 ounces liquor.
  • Quit smoking or don’t start. Smoking constricts the blood vessels, therefore restricting blood flow to the organs and tissues.
  • Visit your doctor regularly. You and your healthcare provider should work to control any chronic conditions such as high blood pressure, high cholesterol, or diabetes since these conditions can increase your risk of having a stroke.

Exercise and stroke

In the journal Neurology, researchers followed individuals with no history of stroke for 12 years.  Over 7-percent of those individuals suffered a stroke and survived during the course of the study.  It was found that three years after this major health event, survivors who had exercised regularly before their stroke were 18 percent more likely to be able to perform basic tasks such as bathing themselves. Furthermore, those individuals who were more fit were 16 percent more likely to be able to perform more complex tasks, such as managing money on their own, compared to those who did not exercise.

Surprisingly, a person’s body mass index, or estimate of fat mass, was not a predicting factor in their level of disability after having a stroke. Therefore, it is suggested that doctors should stress the importance of leading an active lifestyle for not only prevention of the condition, but also to improve chances of survival if a stroke occurs.

Another way to help prevent stroke is to take a heart healthy supplement such as Circova by Vita Sciences.  Circova contains a powerful blend of Hawthorne extract which has been found to assist in the dilation of blood vessels, in turn increasing blood flow to the heart.

Visit the National Stroke Association website for more information on how you can prevent stroke.

-Staci Gulbin, MS, MEd, RD, LDN

Sources:

National Stroke Association (accessed 2017 April 10) “What is Stroke?” http://www.stroke.org/understand-stroke/what-stroke

Preidt, R. (2017 April 5) “Fitness, Not Fat, Is Key to Post-Stroke Recovery” https://medlineplus.gov/news/fullstory_164476.html

Can Exercise Improve Brain Health?

anxiety, arthritis, bone health, depression, Health, Health News, heart health, joint pain, Mental Health, Neuropathy, , , , , ,

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

Could Healthy Fats Ease Chronic Pain?

Health

You may have heard about healthy fats and their ability to help lower cholesterol.  However, did you know that healthy fats may also help to relieve chronic pain associated with obesity?

What are healthy fats?

There are two main types of fats.  Saturated fats are considered unhealthy fats since they have been found to increase risk of cholesterol plaques in blood vessels.  In turn, these plaques can increase risk of heart disease and stroke.  Fatty meats, fried foods, cream, butter, and some baked goods all contain unhealthy fats.

Unsaturated fats are considered healthy fats since consuming them in place of saturated fats have been found to lower risk of heart disease.  Plant-based foods such as nuts,mediterranean diet, chronic pain, obesity, unsaturated fat seeds, olive oil, olives, and avocado as well as fatty fish like salmon, lake trout, and sardines contain unsaturated fats.  The Mediterranean diet contains nearly half of all calories consumed coming from such healthy fats. The Mediterranean diet involves not only consumption of healthy fats, but also eating:

  • more plant-based foods such as fruits and vegetables
  • replacing animal-based fats such as from red meats and butter with plant-based oils such as olive or canola oil
  • consuming seafood and poultry at least twice a week
  • Using herbs and spices to flavor foods instead of salt

How Do Healthy Fats Help with Pain?

Elevated levels of inflammation have been linked to both body fat and chronic pain.  high levels of inflammation are suspected in those with obesity and chronic pain.  A 2017 study in the journal Pain revealed that those obese adults that consumed a diet full of fish, fruits, vegetables, nuts and beans had significant health benefits such as reduced chronic pain.  This reduction in pain is thought to be a result of the anti-inflammatory properties of such healthy fat-containing foods.

However, further studies will need to be done to determine if the inflammatory markers for this kind of pain is similar in adults of a healthy weight.  It is unclear whether losing weight would further reduce pain in obese individuals. In the mean time, a diet full of healthy fats and plant-based foods can still be a great addition to any heart-healthy regimen.

Another way to relieve pain is to take a high quality supplement like Relocane by Vita Sciences. Relocane contains a powerful blend of ingredients such as turmeric, Holy Basil, Cetyl Myristoleate and MSM.  Such ingredients can modulate a healthy immune inflammatory response in the body.  In turn, minor aches, pains, and muscle cramps have found to have relief with Relocane.

For more information on the latest research and education on pain-related conditions, visit the US Pain Foundation or the International Pain Foundation. iPain Foundation

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

Sources:

Chiu, S., et al. (2017 Feb 6) “Effects of a Very High Saturated Fat Diet on LDL Particles in Adults with Atherogenic Dyslipidemia: A Randomized Controlled Trial.” PLoS One, 12(2):e0170664.

Hooper, L., et al. (2016 April) “Reduced or Modified Dietary Fat for Preventing Cardiovascular Disease.” Sao Paulo Medical Journal, 134(2): 182-3.

Hooper, L., et al. (2015 June 10). “Reduction in Saturated Fat Intake for Cardiovascular Disease.” The Cochrane Database of Systematic Reviews, (6):CD011737.

Mayo Clinic (2016 May 3) “Mediterranean Diet: A Heart-Healthy Eating Plan.” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Medline Plus (2017 March 10) “Mediterranean Diet May Ease Chronic Pain of Obesity” https://medlineplus.gov/news/fullstory_164033.html

Are you losing sleep because of daylight savings?

Health

With the recent daylight savings time changes, it can be distressing to hear that you are going to lose an hour of sleep.  Especially if you are already feeling like you do not get enough sleep every night.  According to the National Sleep Foundation, the average adult should get between 7 and 9 hours sleep a night for optimal health.  Most American adults get about 7.5 hours a night according to the most recent Sleep Index Survey.

With the addition of daylight savings time, losing an hour of sleep may put many in the unhealthy range for sleep hours per night. This can have a major impact on well-being since sleep affects many parts of our body. According to the National Institutes of Health, sleep can affect such things as:

  • memory
  • ability to learn
  • mood
  • healing and repair of heart and blood vessels
  • hormone balance
  • immune system response

Therefore, without adequate sleep, a person can be at higher risk for anxiety and depression, high blood pressure, and increased blood glucose levels.

Manage your sleep, manage your health

The National Sleep Foundation recommends that in order to ensure proper sleep each night, to stick to a sleeping schedule.  Without a scheduled bed time each night, you may be at risk for staying up late.  In addition, without a set bed time, you may end up engaging in mindless activities such as playing on the computer or watching television, which could affect your ability to wind down and have restful sleep.

Furthermore, limiting alcohol and caffeine intake can help improve sleep quality. Therefore, try to limit consuming caffeine-containing foods and drinks such as coffee, tea, and chocolate in the later half of your day to prevent over-stimulation.  On a similar note, limit alcohol consumption to improve sleep quality and quantity. Although, you may fall asleep faster after a glass of wine, alcohol actually reduces rapid eye movement (also known as REM). REM sleep is a deep state of sleep, so without it, you may feel tired upon waking.  Therefore, after drinking alcohol, you may fall asleep fast and then wake up earlier and unrested.

Natural supplements such as melatonin, such as that found in Vita Science’s Somnova may also help sleep.  Somnova contains a powerful blend of melatonin, L-Theanine, and magnesium, which work together to promote healthy sleep.  Melatonin is a hormone that helps to maintain a health Circadian rhythm in the body.  Visit Vita Sciences website to check out some other supplements that can help you live a healthier, fuller life.

Also, be sure to visit the National Sleep Foundation website for more tips, research, and Homeinformation about how you can improve your sleep.

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

Sources:

National Heart, Lung, and Blood Institute (Feb 22, 2012). “Why Is Sleep Important?” https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

National Sleep Foundation (accessed 2017 March 20). “How Much Sleep Do We Really Need?” https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

National Sleep Foundation (accessed 2017 March 20). ” How Alcohol Affects the Quality- and Quantity- of Sleep” https://sleepfoundation.org/sleep-topics/how-alcohol-affects-sleep

University of Maryland Medical Center (Feb 3, 2016). “Melatonin” http://umm.edu/health/medical/altmed/supplement/melatonin.

Three ways you can control your hypertension today

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Are you one of the 85 million Americans with high blood pressure? If so, it is important to know what you can do to control your blood pressure and prevent heart disease.  In many cases, there are not any obvious symptoms of high blood pressure.  Therefore, it is important to keep track of your numbers and visit your doctor regularly to control your blood pressure.

If you want to control your blood pressure today, follow these three steps to get started on your heart healthy journey.

1.) Lower your sodium intake.  A recent study of the U.S. National Health and Nutrition Examination Survey looked at salt intake and high blood pressure, also known as hypertension.  Between 1999 and 2012, the sodium intake of those with hypertension rose nearly 14-percent from 2900 to 3350 milligrams daily.  The recommended sodium intake for those with hypertension is 1500 milligrams a day, while those without hypertension should limit intake to 2300 milligrams daily.  It is important to note that that 2300 milligrams of sodium is equal to just one teaspoon of salt.  Furthermore, reports show that three-fourths of the sodium most people consume daily is not from added salt.  Instead, most excess sodium intake is from consuming processed food products. Therefore, it is important to limit prepackaged foods such as:

  • chips
  • crackers
  • canned soups
  • boxed meals
  • deli meats, sausages, and hot dogs
  • take-out food

These convenience foods contain high levels of sodium-based preservatives that make them shelf stable. Therefore, stick to consuming mostly fresh, whole foods such as lean meats, fiber-rich fruits and veggies, and whole grains to maintain healthy levels of daily sodium.

2.) Stay active every day. According to the American Heart Association, at least 40 minutes of exercise each day, 3-4 days a week can help control blood pressure. A recent study in the journal Hypertension looked at the link between exercise and risk of high blood pressure in African Americans.  High blood pressure risk was nearly one-fourth lower in those who exercised at least 150 minutes a week versus non-exercisers. However, it is important to note that the exercise found to be most beneficial was done in bouts of at least ten minutes.

3.) Take your medicine and supplements daily.

Be sure to take any prescribed medicines as suggested by your healthcare provider.  This is because for some people, diet and exercise may not be enough to maintain blood pressure at a healthy level.  In addition, there are some supplements that may be able to help support healthy blood pressure levels. One of these supplements is Presura by Vita Sciences.  Presura contains niacin, which is found to dilate blood vessels, improve blood flow, and in turn lower blood pressure levels. Therefore, visit Vita Sciences to find supplements that can help support your heart healthy lifestyle today.

For more information on how to control your blood pressure, visit the American Heart Association website or Medline Plus for the latest research findings.

-Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (2017 March 10) “The Facts about High Blood Pressure” https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/GettheFactsAboutHighBloodPressure/The-Facts-About-High-Blood-Pressure_UCM_002050_Article.jsp

American Heart Association (2016 December 13) “Five Simple Steps to Control Your Blood Pressure” https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/GettheFactsAboutHighBloodPressure/Five-Simple-Steps-to-Control-Your-Blood-Pressure_UCM_301806_Article.jsp

Medline Plus (2017 March 8) “Americans with High Blood Pressure Still Eating Too Much Salt.” https://medlineplus.gov/news/fullstory_163977.html

U.S. News World Report (2017 January 30) “Exercise May Help Black Americans Lower Blood Pressure Risk” http://health.usnews.com/health-care/articles/2017-01-30/exercise-may-help-black-americans-lower-blood-pressure-risk

 

 

Could vitamin D protect against bone loss?

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Are you one of the 44 million Americans with low one density?  If so, and if you are over the age of 50, you could be one of the 10 million Americans with osteoporosis. Osteoporosis is a dangerous condition in which your bones become fragile and at risk for fractures.  In older individuals, osteoporosis can lead to hip fractures that can limit mobility, or even spine fractures that could be debilitating.  Older women at are most risk for osteoporosis, but this condition can occur to both men and women at any age.

osteoporosis, vitamin D, bone health

Osteoporosis can weaken bone strength over time increasing risk of hip, wrist, and spinal fractures.

If you want to prevent osteoporosis, there are a few controllable factors that you can take charge of to lower your risk.

  • Quit smoking or don’t start if you don’t smoke.
  • Limit drinking alcohol.
  • Eat a diet rich in calcium and vitamin D

A recent study by researchers from Harvard-affiliated Hebrew Senior Life found that older adults who consumed calcium-rich foods such as yogurt, milk, or cheese had higher bone mineral density in the spine and less bone loss in the hip.  However, this risk was only reduced significantly along with consumption of vitamin D supplementation. It is suspected that this finding is due to vitamin D’s important function of assisting with calcium absorption.  Without vitamin D, our body cannot adequately absorb all of the calcium goodness from the foods that we eat. In turn, our bones cannot receive the strengthening elements of calcium needed to preserve bone and prevent bone loss.

If you are not sure if you are vitamin D deficient, be sure to check with your healthcare provider.  Furthermore, if you are vitamin D deficient, it will be important to start on a vitamin D supplementation regimen.  However, check with your healthcare provider to find a regimen that will be best for you. Other ways to increase vitamin D include consuming foods rich in the vitamin such as:

  • fish oils
  • fatty fish
  • mushrooms
  • beef liver
  • cheese
  • egg yolks
  • fortified milk

Also, by increasing your sunlight exposure you can naturally increase your daily intake of vitamin D.   However, the amount of sunlight exposure needed to provide the most benefit will differ for everyone.   This is because the time of day, where you live, and skin pigmentation can all affect the amount of vitamin D your skin makes.

Furthermore, pair your healthy bone regimen with a supplement like Osteovent from Vita Sciences. Osteovent is power-packed with bone healthy vitamins such as vitamin D, calcium, magnesium, vitamin K, and boron that are recommended by the Open Orthopaedics Journal.

Visit the National Osteoporosis Foundation website for all of the great work they are doing to help increase awareness of osteoporosis and improve bone health efforts.

–Staci Gulbin, MS, MEd, RD, LDN

Sources:

National Institutes of Health (2017 March 1). “Older Bones Benefit from Dairy Plus Vitamin D” https://medlineplus.gov/news/fullstory_163861.html

National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center (2014 Nov). “What is Osteoporosis? Fast Facts: An Easy to Read Series of Publications for the Public” https://www.niams.nih.gov/health_info/bone/osteoporosis/osteoporosis_ff.asp

Calcium/Vitamin D

Could Breakfast Improve Your Heart Health?

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Are you one of the 30-percent of the American adults that skips breakfast? Time and time again you may have heard that breakfast is the most important meal of the day.  A recent study has found that breakfast may improve heart health by reducing risk of heart disease.

Breakfast and Heart Disease Risk

According to the American Heart Association, eating more in the morning and less at night may reduce the odds for a heart attack, stroke, or other cardiac and blood vessel diseases. This is because those who skip breakfast tend to snack more throughout the day. Furthermore, such snack options may not be the healthiest choices. When people eat breakfast, they have been found less likely to have high cholesterol and high blood pressure. In addition, breakfast eaters tend to have less risk factors for heart disease such as obesity, diabetes, and overall poor nutrition.

It is thought that meal timing may be the primary reason for this correlation between breakfast eating and lower heart disease risk.  It is thought that humans do not process sugars as well in the night time hours as in the morning. Therefore, a person that eats breakfast will most likely in turn eat a sensibly-sized dinner. This sensible dinner, as opposed to snacking or overeating, will contain less sugar than the latter.  Therefore, breakfast eaters will likely have less chance of elevated blood glucose levels and excessive caloric intake that could lead to obesity and related conditions such as heart disease and diabetes.  However, there is a chance that some individuals that add breakfast could actually gain weight. This is likely related to the food choices and portion sizes that are being made during each meal time.

What is a healthy breakfast?

A healthy breakfast, or any healthy meal for that matter, should consist of a good balance of protein and fiber. Protein from lean meats, dairy products, eggs, or plant-based protein such as nuts, seeds, or beans would be balanced along with a fiber-rich serving of whole grains, fruits, or veggies. In addition, limiting salt intake, red meat, as well as high-sugar foods can also reduce risk of heart disease.

What else can I do to improve heart health?

Other lifestyle changes that can be made to improve heart health include:

  • planning and prepping meals ahead of time so you do not rely on convenience foods
  • having grab-and-go healthy snacks available if you have a busy schedule; examples include smoothies, portable fruit like apples, oranges, or bananas, or healthy non-perishable protein-rich foods such as nuts, seeds, and low-sodium turkey jerky
  • stopping “kitchen hours” at a certain time to prevent overeating at night and mindless snacking

Finally, you can also add a heart-healthy supplement to your daily regimen such as Alestra. Alestra is a plant-based supplement containing Gugulipid, niacin, garlic bulb herb powder, cayenne, and phytosterol concentrate.  It works to support healthy cholesterol levels and support heart health. Visit the Vitasciences website for more information on Alestra, or one of their other heart-healthy supplement products.

Be sure to visit the American Heart Association website at Heart.org for more information on the latest research and other helpful information on ways you can improve your heart health.

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

Sources:

Rapaport, Lisa (2017 Jan 31) “Skipping breakfast may be bad for your health, doctors say” Reuters, http://www.reuters.com/article/us-health-cardiovascular-meal-timing-idUSKBN15F2GW

St.-Onge, M-P, et al. (2017 Jan 30) “Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement from the American Heart Association.” Circulation, Volume 135: Issue 7.

 

 

 

100 Best Sites for Fibromyalgia and Chronic Fatigue Patients- the Master List

Chronic Pain, Health,

Great for fibromyalgia and chronic fatigue advice, inspiration, or just connecting with fellow  FMS/CFS (fibromyalgia/chronic fatigue syndrome) sufferers. Lots of great blogs here from people with migraines, rheumatoid arthritis, as well.

fibromyalgia and chronic fatigue, chronic pain, migraines, spoonies, arthritis, lupus

Below is a conglomeration of personal blogs, government sites, forums and medical pages- some are funny and insightful, some provide lots of great tips on coping with the pain in your life, and some are inspirational…all are gems that we know you will appreciate.

Pick a few titles that look interesting, and stop by again to see all the other great sites we’ve posted here.

Remember, knowledge is power!

Help for Fibromyalgia

and Chronic Fatigue

The (best!) blogs out there!

Editor’s Note: This blog listing has been updated in order to provide you with the freshest, most relevant material available!

Please feel free to share this list and save it for future reference. Do you have a favorite chronic living blog that’s not listed here? Please comment below. Sharing is caring! <3

  1. A New Kind of Normal A New Kind of Normal is about to living boldly with chronic illness. Living boldly means standing
  2. A Picnic with Ants My life disABLED with Chrnoic Ilnnesses, it just IS. Taking one moment at a time. My journey with chronic illness, focusing mainly on Meniere’s Disease and Chronic Migraine.
  3. And then you’re at Jax  Always looking for the fun in the rheum. A unique perspective on having both Rheumatoid Arthritis and Type 1 Diabetes. Trying to find positivity and humor each day while dealing with painful, exhausting autoimmune diseases.
  4. Back Pain Blog UK  A PERSONAL JOURNEY OF A CHRONIC BACK PAIN SUFFERER. MY SITE IS FULL OF THE LATEST TREATMENTS, PRODUCT REVIEWS, THERAPIES, DRUGS, TIPS AND WEBSITES ON BACK PAIN, FIBROMYALGIA AND ARTHRITIC CONDITIONS.
  5. Being Fibro Mom Helping fibro sufferers become fibro thrivers.
  6. Being Matt Living the life you’re given. Journey of living with Chronic Fatigue Syndrome and other unknown illnesses”
  7. BitterSweet Diagnosis Pancreatically challenged- Young Leader in Diabetes-  PhD student- Accredited Practising Dietitian. A blog on living life with diabetes, while completing my PhD in diabetes education and working as a dietitian.”
  8. Blooming Beauty Just a spoonie blogging about my life and experiences
  9. Body in Mind Research into the role of the brain and mind in chronic pain.
  10. Brainless Blogger The blog covers the experience of living and coping with chronic migraines and fibromyalgia. I generalize many posts to simply talk about chronic pain and chronic illness as well. The blog posts research in those two areas as well.
  11. But You Don’t Look Sick We believe that our medical circumstances have put us in a unique and understanding position, so that we can help each other through similar difficult times. We hope the information and community on our site can aid people in leading better lives through knowledge, networking, friendship and most of all support.
  12. Capture Life’s Little Moments I blog about the day to day struggles of mental illness as well as chronic pain associated with having Fibromyalgia, chronic back pain and chronic neuropathic pain among other issues.
  13. Center for Disease Control & Prevention CDC Fibromyalgia page
  14. Charleigh Aleyna Raising Awareness for Functional Neurological Disorder
  15. Chronic Babe I created Chronic Babe to help you have an amazing life in spite of illness. I’ll help you gain new confidence, boost your career, nurture lifelong friendships, have great sex, save more money, and in general, be more fabulous.
  16. Chronic Illness Support More than anything, I hope this personal web site will connect us on a deeper level and find out more about how your illness may be more than a thorn — even an asset!
  17. Chronic Leigh’s Fibro Diary Based on a painfully true story. Fibromyalgia and chronic pain, SpoonSplained by someone who gets it.
  18. Chronic Mom A day in the life of a mom living with Fibromyalgia and Lyme disease
  19. Chronic Pain and Ramblings A day in the life of someone with debilitating pain.
  20. Chronic Pain Journal A journal, resource, and support for family, friends and patients of those who suffer from chronic pain
  21. Chronic Sex A safe place to discuss and ruminate on self-love, self-care, relationships, sex, and sexuality with chronic illness.
  22. Chronically 20 Something The adventures of a chronically ill twenty something year old woman. #spoonie. A little bit cynical but always hopeful blog about being chronically ill and twenty something.
  23. Chronically Ridiculous Invisible illness education, tips, and life experiences about living with chronically ridiculous illnesses.
  24. Chronically You… no matter how you feel COPD, Fibro, Chronic Pain, Heart Disease
  25. Claire’s Comfy Corner Life with Fibromyalgia.
  26. Confessions of a Fibro Mama The blog of a mama living, loving and being well with Fibromyalgia.
  27. Counting my Spoons Inspiring those living with chronic illness to live happily.
  28. Cranky Fibro Girl Harnessing the healing power of snark.
  29. Crazy Spoonie Life Living with fibromyalgia, hypothyroidism, IBS and depression.
  30. Cripple, baby! Mostly write about my illnesses and diagnosis but like to be able to laugh at myself too and have fun with it. Life is depressing enough so I enjoy mixing it up a little and write about good things too: My pets, vegan recipes, my charity, crafting, etc.
  31. Dangerously Normal Spoonie While battling Chronic Illness as well as Invisible Illness, I want to help others and make them aware that they are NOT alone!
  32. Diagnosed Not Defeated This is an informative blog about Type 2 diabetes. It features inspirational posts, travel tips, meal options, and so much more.
  33. Discovering Charlotte I’m a lifestyle blog while also living with fibromyalgia, depression and IBS.
  34. EDS Info Research and articles related to living with Chronic Pain from EDS & Fibromyalgia.
  35. Elaine4Queen Living with chronic migraine and fibromyalgia, and my dog, Poppet.
  36. Fed Up With Fatigue Living better with Fibromyalgia and ME/CFS/
  37. Fibro and Fabulous Fibro and Fabulous™ is a blog about my life, my Fibromyalgia, and my feeling fabulous despite my condition. Come feel fabulous with me!
  38. Fibro and M.E. Living with chronic conditions.
  39. Fibro Daze Attempting to make sense of the senseless: a Fibromyalgia diagnosis.
  40. Fibro Flutters Support Group Weblog for people with Fibromyalgia, Chronic Pain, EDS/Hypermobility, Mental health, Chronic fatigue/Me & Invisible Illness in NE UK.
  41. Fibro Jedi Blogs and discussions surrounding Fibromyalgia, but also how I use gaming as a coping mechanism through the pain.
  42. Fibro Men Raising Awareness of the condition of Fibromyalgia among men.
  43. Fibro of Oz Blog  Following the yellow brick road in search for the answers of living with chronic illness.
  44. Fibro Warriors – Living Life The challenges of living with the up and down rollercoaster of living with a Chronic Pain Disease.
  45. FibroCathy’s Blog  Chronic pain is a challenge to your spirit, but a challenge that can always be faced and your situation improved.
  46. Fibromyalgia Action UK Fibromyalgia Action UK (FMAUK) is a registered charity raising awareness & making evidence-based information about Fibromyalgia easily accessible.
  47. Fibromyalgia Group Diaries Fibromyalgia Support Group- Member’s Diaries
  48. Fibromyalgia Support Free, Unbiased Sources of Information for Fibromyalgia sufferers and their caregivers.
  49. Fight like a Girl Club To provide a loving, comfortable environment where women battling cancer and other life-limiting diseases, survivors, and loved ones can come together to share stories, experiences, advice, encouragement, and hope with one another. Men are warmly welcomed, as well.
  50. Fighting Fatigue FightingFatigue.org is a top resource site for information on Chronic Fatigue Syndrome, Fibromyalgia, Interstitial Cystitis, and other chronic illnesses.
  51. FM CFID Trigger Points MAY OUR SPIRIT FILL US WITH UNDERSTANDING OF VICTORY AND DEFEAT, THE GIFT OF COLLABORATION, THE WISDOM TO CHOOSE THE RIGHT PATH, AND OPPORTUNITIES TO INSPIRE HOPE.
  52. Healing Well Get on the road to healing well – join HealingWell.com, a thriving support community. You’ll find information, resources, and support, plus full access to the forums and chat rooms. And it’s all FREE!
  53. Health Skills For health professionals working in chronic pain self-management.
  54. Holding Your Spoons A blog about loving and supporting my husband in his fight against fibromyalgia and chronic fatigue syndrome/
  55. Hope for Heather Cowden Syndrome and Lhermitte-duclos disease are words not sentences.
  56. Hope Whispers A mother and wife and animal lover. Who just so happens to be on the liver transplant list. Sharing the good, the bad and the crazy.
  57. How To Cope With Pain Blog Chronic pain is a challenge to your spirit, but a challenge that can always be faced and your situation improved.
  58. Infertility Mom Bridging 2 very different worlds of 10+ years of infertility (including 3 miscarriages and 7 failed adoption attempts) followed by motherhood of 3 living miracles, InfertilityMom Jenni Saake shares about her daily life writing, juggling stroke recovery and chronic health challenges.
  59. Kirsty Ralph Lifestyle blog from blogger with diabetes and migraines.
  60. Knocked Over By A Feather IT WAS A BIG FEATHER…Living life with fibromyalgia, depression and anxiety.
  61. Laurie Erdman Freedom is only possible when love motivates your choices.
  62. Life and Fibromyalgia I teach music and sewing to the most amazing kids in the world. I also love reading blogs about other people’s life. I hope you enjoy reading mine. I also have fibromyalgia and arthritis.
  63. Lila Lost in the Fibro Fog I’M ALL A LONE, IN MY OWN LITTLE WORLD, BUT IT’S OK…. THEY KNOW ME HERE……..
  64. Living With Chronic Fatigue Syndrome I am a 26 year old male who has suffered from Myalgic Encephalomyelitis for over 8 years. This blog will focus on what I am trying to do to overcome this illness.
  65. Living with Fibro Online Support Group  We are patients living with fibromyalgia, here for your support.
  66. Living, Being, Doing with Chronic Fatigue Syndrome This is a blog aimed at providing information and support to those with the above conditions. I write about issues that affect all chronically ill people such as money, relationships and self-esteem.
  67. Make It, Bake It, Fake It Baking, creativity, and faith amidst a life with Chronic Fatigue Syndrome.
  68. Mama Sick My blog focuses on parents with chronic illnesses and the challenges they face raising children.
  69. Mayo Clinic Diseases and Conditions- Fibromyalgia
  70. mini2z – Journey With Me Journey with me on my journey with Hashimotos, LADA Type 1.5, Lupus and Fibromyalgia and learning to find my new normal with invisible illness.
  71. Mrs. Jeeby’s Survival Kit Sharing My Chronic Health Story – Helping You Share Yours. Chronic Illness/ Spoonie Blog sharing experience with have a chronic condition (Idiopathic Intracranial Hypertension.)
  72. My ADHD Life I am a blogger with ADHD. As Paul Simon sings, “I have a short little span of attention.” My interests change all the time – currently, mine are crocheting, sewing, organizing living spaces, and putting planners together.
  73. My Foggy Brain Invisible illness… visible me; living with fibromyalgia, depression and ADD.
  74. My Migraine Life The life of a chronic migraine sufferer. A mom, wife, friend and more trying to find health and balance in the most positive way possible.
  75. National Fibromyalgia Association Welcome to the NFA’s new and updated web site to keep you AWARE of all the most important information on fibromyalgia and related topics, and much, much more!
  76. National Library of Medicine MedLine Plus page for fibromyalgia. Trusted health information for you.
  77. Once Upon a Fibro Time Living life with Fibromyalgia and Joint hyper-mobility syndrome.
  78. Only in This Head My journey’s through chronic illness, Ehlers Danlos Syndrome, POTS and Fibromyalgia. From personal musings to stuff I’ve tried to help with my illnesses, this blog is a very realistic portrait of one whom is way too young for that.
  79. Rockin RA To bring awareness, support and knowledge to those suffering from chronic pain and inflammation such rheumatoid arthritis and fibromyalgia.
  80. Seeking Equilibrium HOW I DEAL WITH LIFE FROM THE WORLD OF FIBROMYALGIA AND CHRONIC PAIN.
  81. Simply Sugar & Gluten Free My food cravings, migraines, and depression vanished and was able to maintain a 60+ pound weight loss.  Join me as I create healthier food that’s SS&GF and delicious.
  82. Skillfully Well and Painfully Aware This blog is about living the chronic lifestyle, and trying to live it chronically well. I have various types of chronic pain (fibromyalgia, vulvodynia, and endometriosis).
  83. Survivor Living life with chronic pain, mental illness, and the ghosts of an abusive past.
  84. The American Fibromyalgia Syndrome Assoc, Inc Funding research on fibromyalgia. Improving the lives of millions.
  85. The CFIDS Association of America Make ME/CFS understood, diagnosable, and treatable.
  86. The Fibro Fog Those who suffer from any chronic illness, but main focus is on Fibromyalgia.
  87. The Fibromyalgia Experiment Fighting Fibro and Being Awesome…Taking Control of My Chronic Illness.
  88. The FMS Community Caring – Sharing – Understanding.
  89. The Hippy Geek  One woman’s experience of balancing nature and nerd.
  90. The Invisible F A blog about living with fibromyalgia and depression
  91. The Laundry Pile You never know what you will find in a pile of laundry…I blog about motherhood, Bible study, book reviews, and I share how I live life each day with Fibromyalgia and Chronic Fatigue.
  92. The Life and Adventures of Cateepoo Living with rheumatoid arthritis has been a learning experience for me. I have followed several different paths that have taken me down a 100% alternative route as well as a conventional route.
  93. The Mud and the Lotus “There is the mud, and there is the lotus that grows out of the mud. We need the mud in order to make the lotus.” -Thich Nhat Hanh.
  94. The Sick and the Dating Navigating online dating while dealing with chronic illness.
  95. The Unbroken Smile Chronic pain lifestyle blog offering tips, stories, and support written by warriors who have went through it.
  96. WebMD Fibromyalgia Health Center.
  97. Women and Fibromyalgia Living with an invisible Dis-ease.
  98. Word Droppings Words about things. Here and there. Knitting. Cats. Writing. Current Events. Random. Allergies. Food. People. Chronic Illness. Marriage. Comics. Society.
  99. WriteMeWell Adventures of a clinical trial subject, life with celiac disease, fibromyalgia, and now after hysterectomy (and oophorectomy).
  100. Zebra Life Blog  When you hear hoof-beats, think horse not zebra…..not always!! Dealing with life with chronic illness-CVID & Fibromyalgia.

 

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100 Best Sites for Fibromyalgia and Chronic Fatigue Patients- the Master List

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How Much Vitamin B12 is enough?

Health

If you’re diagnosed with vitamin B12 deficiency, then it’s crucial that you find out how much vitamin B12 your body needs each week to get back to normal. This isn’t as easy as it sounds, because your B12 levels can drop even if you’re taking daily B12 pills and eating a healthy diet rich in animal protein.

vitamin B12 supplements

Vitamin B12 deficiency can occur if you’re on a strictly vegan diet devoid of animal proteins, but for many, it occurs from pernicious anemia, a detrimental autoimmune condition that is potentially fatal.

To treat pernicious anemia, it’s necessary to supplement with a non-dietary form of vitamin B12 that you can insert directly into the bloodstream, such as vitamin B12 shots and others that pass through the skin’s layer.

Diagnosing vitamin B12 deficiency

Vitamin B12 deficiency is diagnosed easily with a blood test. Unfortunately, standard protocols for detecting vitamin B12 deficiency are too low; they cannot distinguish between life-threatening pernicious anemia and mid to medium ranges of vitamin B12 deficiency that still inflict considerable suffering on the patient.

Many leave with a negative test and continue to suffer symptoms of vitamin B12 deficiency: crushing fatigue, neuropathic pain, and memory problems. *This is important! See below.

Other methods of diagnosing pernicious anemia are parietal cell antibody and anti-intrinsic factor antibody tests.

How much vitamin B12 do I need?

If diagnosed, then your doctor will likely administer regular injections of vitamin B12 (cobalamin). The amount you receive may differ according to the country you live in or the health plan that you use.

Standard doses of vitamin B12 supplementation are upwards of 1,000mic per week.

Ideally, you should receive enough vitamin B12 to reverse the symptoms and prevent damage to your nervous system. This is not always the case, as your doctor may have no idea how much vitamin B12 you need to feel better, especially if he’s judging your wellness by your blood test results, and not by your actual symptoms… *

Sadly, many healthcare administrators set the threshold for vitamin B12 injection supplementation too low. Many patients have to look elsewhere in order to “top off” their vitamin B12. You can say that the surge in online sales of vitamin B12 supplements is a direct result of the healthcare industry’s ignorance of pernicious anemia, which they consider a bygone illness.

From the Pernicious Anaemia Society:

“The frequency of injections is the biggest cause of complaint by members of the PA Society.  And while some healthcare professionals will prescribe injections according to the patient’s needs others will refuse to deviate from the guidance.  Often this leads to a breakdown in the relationship between the patient and his or her doctor.  Some patients use alternative forms of B12 to supplement their treatment between injections.  Sub-lingual lozenges, sprays, drops are the preferred method while others use skin patches or nasal sprays.”

How much vitamin B12 is too much?

There is no way to overdose on vitamin B12, as it is a water-based nutrient that has been classified by the FDA as perfectly safe in all amounts. The more vitamin B12 you take daily, the more likely you are to experience a renewal in energy that comes from complete replenishment of vitamin B12 in your blood supply. You’ll start to feel more energetic, focused, and mentally balanced almost immediately.

Once you’ve reached recovery, you should continue to take vitamin B12 regularly, in order to sustain normal levels and prevent illness. Finding the right amount may require some experimentation- you will have to pay close attention in the coming months to the earliest signs of vitamin B12 deficiency. For safety, it’s best to take more than you think you need.

Read more about Vitamin B12 Deficiency Treatment

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