Here are Ten Top Resolutions for your Consideration:

1. Eat Healthier

A few small changes add up over the course of a year. Even though you are busy, try to cook at home. When shopping, purchase more fruits and vegetables (fresh is always best). You may not have time to make a gourmet meal every night, but if you prepare meals ahead of time, then on busy evenings you only need to finish what you have started. One-dish meals like chili or stew are great for busy nights, especially if you have a crock-pot or instant pot. Challenge yourself with new recipes and new ingredients, and always have some 'veggie sticks' prepared for a quick snack. However, try to allow yourself one free meal a week to eat whatever you want.

2. Exercise

Even though it is critical for your mental and physical health, exercise is one of the first things to be pushed aside. It doesn't have to be expensive, and walking is a low-impact exercise. Go skating or tobogganing with the kids (even if it is only your inner child). The trick is to pick something you enjoy doing and get moving! Have fun and enjoy the many health benefits that come along with exercise, including getting in better shape, improving your mood, stress, and energy levels, boosting your immune system and sleeping better at night.

3. Limit Sodium

A high sodium diet can lead to heart disease and stroke. Simply removing (or possibly hiding) the salt shaker can reduce the amount of sodium in your family's diet. Try seasoning foods with fresh herbs that are very flavorful and full of antioxidants, and if you do find salt a necessity, look for low sodium alternatives. With a larger focus on health in recent years, there are now many palatable alternatives available. Keep in mind that fast-food, tomato sauces and canned soups, etc are also high in sodium.

4. Increase Fiber

Most people lack fiber in their diet. Necessary for good health, fiber can help lower cholesterol and triglyceride levels, improve circulation, and reduce the risk of stroke and heart disease. Experts suggest a daily intake of 25-38g of fiber daily, but the typical diet only provides about half of that. Fiber supplements can also help, such as flaxseed, psyllium, and fiberrific.

5. Feed Your Brain

The health benefits of fish oil (DHA & EPA) cannot be overstated. Many clinical trials have shown that fish oil benefits nearly every body system, including mood. Plan to eat cold-water fish twice a week and/or take a good Omega-3 supplement with at least 1000mg combined DHA & EPA every day.

6. Get Enough Vitamin D

Get a daily dose of Vitamin D. Having a Vitamin D deficiency may increase the risk of having a heart attack or stroke. Adequate Vitamin D also facilitates calcium absorption, vital to women throughout their lives, and has been linked to decreased cancer risk.

7. Eat Your Probiotics

Replenish your probiotics daily. Necessary for good digestion and healthy intestines, make sure you include healthy snacks containing yogurt or kefir, both of which are full of live probiotics. Alternatively, take a good probiotic supplement. Probiotics must be taken daily to continually provide health benefits.

8. Reconnect with friends and family

Everyone reminisces about old friends and wonders what happened to them. It is hard to keep connected when you are always on the go or can't see them in person. Don't live with what if's and regrets. Schedule one hour per week to write, email, phone or visit friends and family.

9. Take some “me” time

Take the time to recharge and rejuvenate. Try to devote 30 minutes every day to yourself and at least once a week make yourself the most important part of your life! Curl up with your favorite book or treat yourself to a movie, whatever you enjoy doing.

10. Experience Life!

Set a date once a month to try something new. You could take a class in cooking or painting, try climbing, snowboarding, yoga, Pilates, or something as simple as a new ethnic restaurant. If variety is the spice of life, then spice it up and experience life!

These are some easy and fun resolutions to help encourage a healthy lifestyle in 2021. Whatever you resolve to do, make it a pleasant endeavor. Happy New Year!

The post Top 10 New Year's Resolutions for Your Health appeared first on NaturallySavvy.com.

Blood pressure measures the pressure your blood puts on the walls of your arteries. Normal blood pressure is below 120 / 80 mm Hg. As one of the main risk factors for atherosclerosis, cardiovascular disease (heart and stroke), and chronic kidney disease, it is estimated that about one out of three U.S. adults (31.3%) are affected by high blood pressure. Often labeled 'the silent killer', high blood pressure presents no symptoms and sadly one in five people (22.4%) have no idea they have it.

The treatment of choice is anti-hypertensive drug therapy and lifestyle modification. Protecting yourself is as easy as taking a little extra time to integrate small modifications to your daily life.

Maintain a Healthy Body Weight

In the last 25 years, the number of overweight and obese North Americans has increased dramatically. Many studies indicate that body weight is directly associated with high blood pressure. BMI (Body Mass Index) is a ratio of weight-to-height and a good indicator of associated health risks. It is recommended we maintain a BMI of less than 25 kg/m2. If you are overweight or obese, any weight loss (as little as 10%) will lower your blood pressure.

Read more about weight perception

Increase Your Physical Activity

Physical activity can dramatically lower blood pressure and help maintain healthy body weight, but remember to set realistic goals for yourself. If they are measurable and attainable, you can congratulate yourself when you achieve them and stay motivated to reach your next goal.

• Find some enjoyable scheduled activities. I am one of those people that love going to an aerobic or yoga class. You simply show up, follow the instructor, and you are done. Easy and fun! Choose a class you enjoy and you will meet people will similar interests or goals who may help keep you motivated.
• Make small changes to your daily life: use the stairs instead of elevators or escalators, whenever possible walk instead of driving, and after dinner instead of sitting in front of the television or computer – take a relaxing walk.
• Celebrate your success! Surround yourself with a good support group, family and friends can help keep you motivated. Schedule a weekly get together and 'catch-up' while you walk to a favorite place.

Eat a Balanced Diet

Many studies have confirmed the correlation between a healthy diet and healthy blood pressure levels. One diet called DASH, dietary approaches to stop hypertension, is recommended by the American Heart Association and was proven to help maintain a healthy body weight, lower cholesterol and blood pressure levels. It is available for free online and offers tips and information as well as emphasizing a diet rich in low fat dairy, fruits and vegetables while reducing fat and cholesterol.

Lay Off the Salt

Blood pressure is negatively affected by salt. Several studies have demonstrated that reducing sodium intake can prevent and manage hypertension.

• Reduce the salt: Remove salt from your dinner table and try using half the salt called for in your favorite recipes, then see if you can tell the difference. You can always add it later or use herbs and spices if you do not like it and if it is not readily available, you are less likely to use it.
• Restrict fast food restaurants and pre-packaged foods: These are high in salt and fats, both bad for your weight and your heart health.
• Be a smart shopper: Read labels and look for unsalted options for your favorite soups and canned foods. Also, avoid salt-preserved foods like smoked, salted, cured or corned meats.

Look for low sodium alternatives when buying salt: Unpalatable salt substitutes are now a thing of the past, the market has caught up with our need for healthy salt alternatives with many products available to choose from.

Brighten Up Your Dinner Plate!

Generally, colorful fruits and vegetables contain higher antioxidant levels, so eat up! Blueberries, pomegranates, cranberries, kale and spinach are all great examples. Fresh is usually best, but fresh frozen is a good alternative when out of season.

For centuries, green tea has been used to treat various ailments and today there are many supplements available to boost your intake. Clinical evidence has shown that (-)-epigallocatechin gallate and other constituents found in tea leaves exhibit strong antioxidant activity, which helps reduce blood pressure, lower bad LDL cholesterol and enhance endothelial cell functioning.

Increase Your Potassium Intake

Potassium can be said to be ‘salt opposite’. High levels of dietary potassium are directly linked to low blood pressure. The easiest and best way to increase your intake is to select foods rich in potassium. Bananas, papayas, raisins, broccoli, artichokes and potatoes are all examples of potassium rich good for you foods!

Reduce Your Alcohol Intake

There is a direct correlation between alcohol consumption and blood pressure. Adults should consume no more than 14 drinks a week for men and 9 for women. Remember, these numbers are averaged across a week, this does not mean one drink during the week and 8 on Friday night! Since there is a direct relationship between alcohol and blood pressure, any decrease is good for you but keeping within healthy limits will benefit your whole health.

Eat Your Fiber

Fiber helps lower cholesterol and triglyceride levels, improving circulation and reducing the risk of stroke and heart disease. The Heart and Stroke Foundation recommends including fiber in a healthy diet. Experts suggest a daily intake of 25-38g of fiber daily but a typical Western diet only provides about half of that. Supplements are available but you should not rely solely on them. Foods like whole wheat, bran, oatmeal, and fruits & veggies are great sources of fiber. If you do choose to combine a healthy diet and a fiber supplement, read your labels. Many products claim high fiber content but check the actual quantity of fiber per dose to make a smart choice.

Eat Mega Omega-3s

Evidence demonstrated that consumption of omega-3 from fish oil, fish, or supplements reduces blood pressure and is critical for good health. There are three kinds, DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). While all are beneficial the first two, DHA and EPA, are the best bio-available source. Fatty fish such as salmon, herring, mackerel, tuna, sardines and anchovies are great sources. ALA is the vegan-friendly omega-3, but is not as easily utilized by the body, so vegans should consume more to get the same benefits. ALAs can be found in seed oils like those from walnuts, flax and hemp.

Read more about chia, flax, and pumpkin seeds

Multiple factors influence blood pressure, the best choice for you and your loved ones is to achieve and maintain a healthy lifestyle. Love your heart, and it will love you back!

Image: Drew Leavy

The post How To Prevent High Blood Pressure appeared first on NaturallySavvy.com.

Understanding Digestion

Your digestive system is your body’s engine, turning food into fuel and energy by breaking down complex proteins, fats and carbohydrates into smaller, simpler and more usable forms. Digestion starts in your mouth when you chew and swallow, continues through your stomach and finishes in your small intestines. Your body produces and uses digestive enzymes to help digest the food you eat, making it small enough to be absorbed by your small intestine and travel to your bloodstream, allowing you to absorb and use the nutrients, vitamins and minerals your body needs.

You obtain enzymes both externally from the food that you eat (enzymes from uncooked and unprocessed food) and internally from your digestive system (known as digestive enzymes). These digestive enzymes are secreted from cells lining the inner surface of your mouth, stomach and small intestine. In addition, the liver, gallbladder, and the pancreas also produce enzymes and substances to aid digestion in your small intestine.

Read more about the importance of a healthy liver

Raw food naturally contains enzymes that help you digest your food. These food-based enzymes are extremely sensitive to very high or low temperatures, as well as intense processing conditions. If you take a virtual tour of what you consume in a week, you quickly realize that the typical North American diet consists mainly of heavily processed food containing no active enzymes. To compensate for the loss of enzymes in your food, your body needs to use valuable internal digestive enzymes. This means that digesting processed food stresses your body and takes more energy than the digestion of raw food.

You also cannot assume that your digestive system is in top shape 100% of the time. A lack of sleep, as well as stress, alcohol and antibiotics can disrupt your digestive system and leave you feeling bloated, sluggish and uncomfortable. In addition, consumption of processed, fast foods put a greater strain on your digestive system and causes enlargement of digestive organs. When this happens, your body has less energy to fight off infections and will not be able to keep your immune system as strong.

Enzyme supplementation is critical in the management of digestive conditions such as poor digestion, lactose non-persistence (lactose intolerance), exocrine pancreatic insufficiency and cystic fibrosis. The intake of digestive enzymes can help make digestion easier and break down food to make it small enough for absorption. The big conundrum is whether everyone’s digestive system would benefit from supplementing with digestive enzymes. Personally, I think that it can only assist your body and will not harm you. Distinct forms of food require specific enzymes. For example, proteases digest proteins, lipases break down fats or lipids, lactases help digest lactose in dairy products, amylases break down starches, and cellulases break down fiber.

Enzyme Supplements

Enzyme supplements are extracted from plants or bacteria (vegan enzymes), or from the organs of pigs and cows (animal-derived enzymes). There are several advantages to using the vegan enzymes versus the animal-derived enzymes. The first obvious reason is that vegan enzymes are completely free of animal products or by-products so everyone can use them. In addition, vegan enzymes work in all stages of digestion and also have enzymatic activity across a broader pH range, temperature and substrate specificity.

In contrast, the animal-derived enzymes are only active in the later stages of digestion, only work at a specific pH range and will be destroyed at low pH (like in the stomach) unless enteric coated. You can customize your digestive enzymes when they are derived from plant or microbial sources whereas pancreatic enzymes are limited to a predetermined ratio of proteases (proteins), amylases (carbohydrates), and lipases (fats).

Read more about proper food combining for improved energy

Eating to Improve Health

The healthier you live your life, the less stress there is on your digestive system. Here are some easy things everyone can do to improve their health:

• Make sure you eat a diet that is rich in fruits, vegetables and whole grains (high in vitamins, minerals, antioxidants and fiber).
• Eat more fiber – it will give your body many health benefits (reduces your risk of digestive disorders, prevents constipation, lowers your cholesterol, and aids in natural weight loss).
• Reduce the amount of saturated fat, salt and sugar (all types of sugar) that you eat each day.
• Maintain the health of your colon by taking probiotics each day to help balance the pH of your colon and prevent the growth of harmful bacteria.
• Minimize the use of drugs and antibiotics by using natural remedies.
• Drink plenty of water to cleanse your body and prevent dehydration.
• Supplement your diet with digestive enzymes to get the highest possible benefit from food. However, do not kid yourself! Just supplementing with digestive enzymes will not make up for eating junk food or heavily processed food.
• Once in a while, put yourself first and set aside some time for regular exercise. It will offer you a healthy outlet and release endorphins, which will help you feel good and remove the stress from your life.

Integrating small changes in your life can help preserve good health and fight off any illness. Besides, we want to be able to enjoy that piece of chocolate cake every now and again!

Image: Daniela Vladimirova

The post Understanding The Digestion Process appeared first on NaturallySavvy.com.

Urinary Anatomy 101

The urinary tract begins with the kidneys where waste is filtered from the blood, creating urine. Urine flows through tubes (known as ureters) to the bladder, where it is stored. During urination, the urine flows through the urethra (the external entrance to the urinary tract) and exits as waste.

A UTI can affect any or all of the organs involved. When the infection works its way up the urethra to the bladder, it is called cystitis; through the ureters and into the kidneys, it’s known as pyelonephritis. UTIs can even lead to a serious blood infection called septicemia. Most UTIs are caused by Escherichia coli (E. coli) bacteria (70-95%). They can also be caused by Staphylococcus saprophyticus (5-10%), Proteus mirabilis (1-2%), and Klebsiella spp. (1-2%).

Read more about natural remedies for UTIs

Why Do Women Get More Urinary Tract Infections?

Women's urethras are only 1½ inches long-much shorter than men’s (8 inches). Therefore, invading bacteria have a shorter distance to travel, making women more prone to UTIs.

In addition, women are particularly prone to UTIs because of:

• Delayed urination: Women often “hold it” when they really should urinate. Holding it in allows bacteria to flourish instead of being flushed from their system.
• Wiping pattern: A woman’s anus and urethra are relatively close together. Women should always wipe from front to back, ensuring bacteria present in stools are wiped in the opposite direction of the urethra to decrease the risk of infection.
• Intercourse: Sexual activity can bruise urethral tissue and lead to inflammation and infection. Urinating both before and after intercourse can help flush bacteria and decrease the chances of infection.
• Birth control: Chemicals in birth control spermicides (condoms, foams, gels, etc.) can irritate the urethra, leading to infection. Using unlubricated condoms can further contribute to UTIs by bruising urethral tissue. Diaphragms can put pressure on the bladder and cause incomplete urination, which allows for bacterial growth.
• Chemical exposure: Hygiene may be partially to blame for the prevalence of UTIs. Soaps, powders, perfumes, vaginal deodorants, and douching can all irritate the urethra and lead to infection.
• Maternal predisposition: There is a familial component to UTI risk. If your mother suffered from UTIs, you are more likely to get them. Also if you have experienced a UTI before age 15, you are predisposed to future infections.
• Menopause: When women go through menopause, there is a decrease in estrogenic hormone levels. This causes numerous physical changes including a thinning of the urinary tract wall, which weakens mucous membranes, reducing the ability of the urinary tract to fight off infections.
• Pregnancy: Your body undergoes numerous changes as you adjust to the demands of a growing fetus. Some of the hormonal changes cause the relaxation of urinary tract smooth muscle; when the muscle is relaxed, urine flow slows down, enabling bacteria to stay in your body longer where they can grow and flourish.
• Antibiotics: Our preoccupation with a quick fix is partially to blame. Although sometimes necessary, antibiotics are often over-prescribed for conditions they cannot help with. Antibiotics wipe out bacteria, both bad (pathogenic) and beneficial, protective ones (probiotics). When the urinary tract and gastrointestinal systems have an imbalance of probiotics in them, they are left unprotected against invading pathogenic bacteria

If you suspect you have a UTI, your doctor should test your urine for bacteria and prescribe an appropriate course of action. Follow the directions completely to avoid bacterial resistance, which can increase your risk of future infections in your urinary tract and throughout your body.

You can take easy natural steps to help prevent future UTIs:

• Drink 100% cranberry juice. Choose an unsweetened version since sugar can feed the bacteria you are trying to eliminate.
• Take a cranberry supplement. When looking for a cranberry supplement make sure it has 36mg of PACs which are shown to be effective in maintaining urinary tract health. We like the supplements from Utiva. A supplement will have a higher concentration of PACs than the juice we mentioned above.
• Get your vitamin C. Commonly found in citrus fruits and drinks, vitamin C helps prevent UTIs by increasing the acidity of your urine, which in turn will help prevent the attachment and proliferation of pathogenic bacteria to your urinary tract.
• Take D-mannose. D-Mannose is a simple sugar that passes through your digestive system and is urinated out virtually intact. D-Mannose resembles the main bladder cell receptors that pathogenic bacteria (such as E. coli) use to attach to the urinary tract. Supplementing with D-mannose allows pathogenic bacteria to attach to them instead of your tissues; the bacteria can then be flushed from your system, helping prevent infection.
• Take probiotics. In healthy women, beneficial probiotic bacteria normally found in the urinary tract (primarily Lactobacilli) outnumber pathogenic bacteria and help keep them in check. During any infection, this balance shifts in favor of the pathogens such as E. coli. Supplementing with Lactobacilli probiotics will help maintain and restore a healthy balance in the urinary tract as well as the rest of the body. [Editor's Note: Kyo-Dophilus Cran+ Probiotic is specifically formulated with three strains of probiotics and cranberry to help relieve UTI's.]

Read more about probiotics and yeast infections

Other preventative measures against UTIs include:

• Drink plenty of water. A minimum of 6 to 8 glasses daily will promote more frequent urination to help flush bacteria.
• Limit sugar intake. High sugar impairs your white blood cells’ ability to kill bacteria and prevent all types of infections.
• Decrease alcohol consumption. Alcohol suppresses your immune system.
• Don't smoke. Smoking irritates the bladder and is the leading cause of bladder cancer.

The best way to avoid UTIs is to know your risk and take daily measures to reduce that risk. Remember with a few simple steps, you can live UTI-free!

[Editor's Note: Utiva has a complete line of urinary tract health supplements. You can save 25% off by using the code SAVVY25.]

DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!

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Have you ever had one of those days where your whole body seems to ache? If only squirting your joints with oil like the Tin Man could would make you feel good again! Unfortunately, we don't live in a land where "all the streets are paved with gold, and no-one ever grows old." Those aching joints cannot be fixed with an oil can, and are most likely caused by osteoarthritis.

Your joints are protected by smooth cartilage and synovial fluid (your body’s equivalent of joint oil), allowing bones to glide over one another. Sometimes there is a breakdown and eventual loss of cartilage, usually from stress and wear, as well as the synovial fluid becoming thinner and losing its elasticity and ability to provide a good cushion. As a result of this, the bones rub together causing pain, swelling, and stiffness – also known as osteoarthritis.

Signs and symptoms of osteoarthritis:

• pain and stiffness after rest or activity
• joint pain brought on by a change in weather
• tenderness when you apply light pressure to your joint
• limited range of motion
• swelling and stiffness in one or more joints
• hear or feel a grating sensation when moving joints

Read more about the best foods for bone health

The following factors may increase your risk of osteoarthritis:

• having a family member with the condition
• age (your cartilage wears down with time)
• being overweight
• fractures or other joint injuries
• small deformity of the bones in a joint
• genetic defect in joint cartilage
• work-related activities or high-impact sports which stress your joints

Osteoarthritis often significantly reduces mobility and quality of life. Since your body cannot replace cartilage and because there is no treatment to stop or reverse cartilage degeneration, early prevention is key.

Lifestyle Modifications:

• Maintaining a healthy weight is critical since being overweight puts extra pressure on your bones and joints.

• Exercise helps maintain joint and overall movement by improving your flexibility, as well as increasing your muscle and bone strength.
• Even if you have osteoarthritis, you should still maintain physical activity. The old saying 'use it or lose it' truly applies here. If you do not stay active, your muscles will weaken and you will experience more stiffness and pain. Switch to lower-impact sports, such as walking, swimming and cycling which are easier on your joints than higher-impact sports like running. If your competitive nature will not allow you to give up your favorite sport, ensure your footwear has good support and cushioning.  Remember – investing in your health now will pay dividends later.

Treatments that can ease discomfort:

• Rest will help decrease joint stress and relieve pain and swelling.
• Physical therapy will help to strengthen the muscles around joints, increase your range of motion and reduce pain.
• Massage therapy can provide short-term pain relief.
• Faster relief of arthritis pain can be achieved by applying cream to the affected area (i.e. capsaicin cream or methyl salicylate cream). These creams numb the pain by creating hot or cool sensations.
• Hot and/or cold packs and compresses can ease pain and inflammation.
• Custom made braces or shoe inserts are available to immobilize or support problem areas and help to relieve pressure.

• Glucosamine and chondroitin supplements seem to work for some people. You should go through a three-month trial period to see if glucosamine and chondroitin will work for you.
• Some studies indicate that ginger extract may reduce osteoarthritis pain. However, ginger can interfere with blood-thinning medication. Talk to your health care practitioner before taking ginger supplements.
• Quality collagen supplements, like those from Naturally Savvy's partner NeoCell, can help reform and strengthen connective tissues, like cartilage.
• In some cases surgery can help. Laparoscopic surgery is minimally

  invasive but since osteoarthritis is a degenerative condition, relief

  is temporary. Alternatively, joint replacement can improve the lifestyle

  of seriously afflicted individuals.

Read more about collagen for skin, joint, and bone health

There are no quick "oil can" fixes for osteoarthritis. Minimize your risk by protecting your joints, staying active and maintaining a healthy weight and lifestyle. Most importantly, even if you do wake up feeling like the Tin Man, keep moving so you can skip down that yellow brick road of life with your friends!

Image: moodboard

The post Living with Osteoarthritis, Naturally appeared first on NaturallySavvy.com.

As we age we realize how much we took our healthy youth for granted. No longer can we stay up all night and work all day. Making it through the late night news is an achievement – but once we are in bed sleep eludes us. Sinful indulgences (once enjoyed without gaining a pound) can be found in change room mirrors and all of our clothes seem to be shrinking. With age comes wisdom so now we take better care of ourselves, but one important organ we rarely think of plays a huge part in our day to day health – our thyroid.

This little butterfly shaped gland is located in the front of your neck. Part of your endocrine system, your thyroid continuously interacts with other glands and is controlled by the pituitary gland, which in turn is overseen by the hypothalamus (a part of your brain). Together they ensure the proper release of thyroid hormone is in the bloodstream to keep your metabolism on an even keel.

Thyroid problems are more common in women and can occur at any age, but often occur after the age of 40. Some of the more common hormonal disorders are associated with the thyroid. It is estimated that more than 20 million Americans have some form of thyroid dysfunction and 60 percent of them are completely unaware of it!

Read more about chemicals that harm the thyroid

The only cells in the body which can absorb iodine, the main function of your thyroid is to take iodine from your diet (150 µg/day) (seaweed, seafood, iodized salt, baked potato with peel, milk, etc.) and convert it (with the help of the amino acid tyrosine) into two thyroid hormones: thyroxine (T4) and triiodothyronine (T3). These thyroid hormones act throughout the body. Not only do they help keep your brain, heart, muscles, and other organs in prime condition, but they also increase your metabolic rate (how fast cells in your body use the energy stored within them) which in turn affects your body temperature, as well as fat and glucose storage. In addition, your thyroid makes another hormone, calcitonin, which helps control the levels of calcium and phosphorus in your blood, to keep your bones strong and healthy.

There are many types of thyroid disease. Here is a discussion of some.

Hypothyroidism (underactive thyroid):

This happens when your thyroid gland is unable to make enough thyroid hormones (T3 and T4), which causes many of the body's functions to slow down. Often this condition is caused by an autoimmune condition called Hashimoto's disease in which white blood cells and antibodies attack the thyroid gland.

Symptoms include: 

– Fatigue

– Increased sensitivity to cold

– Unexplained weight gain

– Hair loss

– Irregular periods

– Muscle weakness

– Depression

– Constipation

– Puffy face

– Impaired memory

– Goiter

Hyperthyroidism (overactive thyroid):

This is a condition in which your thyroid gland produces too much of the thyroid hormones T3 and T4, releasing them into the bloodstream and causing the metabolism to speed up too much. Hyperthyroidism can significantly accelerate your body's metabolism. Often this condition is caused by an autoimmune condition called Graves’ disease in which antibodies behave like TSH and stimulate the thyroid uncontrollably. If not treated, your metabolism will continue to speed up and can ultimately lead to liver damage, heart failure, or death.

Some of the symptoms include:

– Rapid pulse

– Weight loss (despite an increased appetite)

– Tremor (shaking) of the hands

– Sweating and sensitivity to heat

– Nervousness, agitation, and anxiety

– Fatigue

– Diarrhea

– Bulging eyes

– Goiter

Goiter

Goiter is a condition when your thyroid gland swells, causing a lump to form in the throat. A common cause is a lack of iodine in your diet which means your thyroid cannot make any hormones and it gets larger and larger. This condition can also happen if your have an underlying problem with your thyroid.

Read more about what you need to know about iodine

Thyroid dysfunction can be serious if you ignore it, so if you have any symptoms make an appointment with your doctor. A simple blood test can diagnose a problem and most people respond well to treatment.

Image: COM SALUD Agencia de comunicación

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Effective studying is a complex activity requiring a myriad of intricate brain connections. But hold on just a minute. To optimize study time, you need to know which environment suits you best. Do you perform better in absolute quiet, or with background noise (full-on volume or somewhere in between)? This knowledge is crucial. If you cannot be effective in the environment you study in, then no amount of effort or diligence will result in success.

Once you establish the correct study environment, make sure you are comfortable (but not too comfortable, or you may fall asleep) and that the lighting is suitable to see what you need to study. If it is too bright or too dark, you run the risk of straining your eyes, which can lead to headaches, distraction, and the inability to study effectively. These are the bare bone components of effective studying. Next we need to tackle the physiological barriers to success. The number one barrier on this list is stress. Stress is a double edged sword; although it can be a motivating factor, there is a strong link between elevated stress and memory loss.

Read more about the link between stress and depression

There have been numerous clinical studies on this subject, and researchers believe that some of the hormones our bodies release when under stress can be neurotoxic over time, damaging the key cells that transmit and process signals in your brain and other parts of your nervous system. This may explain why some people become physically ill in stressful situations. In order to minimize “stressful situations” when studying, do something relaxing, such as exercising, listening to music, or having a cup of herbal tea, to reduce stress levels before you begin studying. This should improve your results.

The Caffeine Connection

You see it constantly in university libraries and classrooms where people are supposedly trying to study. The ubiquitous coffee cup. In fact most libraries, both public and academic, now have their own coffee shops, and some have more than one. So does caffeine help studying? We know that caffeine is a stimulant, causing increased heart rate. On the plus side, it does increase alertness; on the minus side, it also can increase agitation, restlessness, and anxiety.

So what does the clinical evidence show? The overall effect is that caffeine is slightly helpful (having virtually little to no effect) on improved memory in repetitive tasks, most of which is attributed to a reduction in boredom and fatigue from the activity. In complex learning, caffeine showed non-significant effects on cognitive, learning, and memory performance, and the increased anxiety could prove to be detrimental. Therefore green tea may be a better option, providing health-promoting antioxidants and some caffeine minus the over-stimulating effects of coffee.

Feed the Machine

There is a famous old computer programmer acronym, G.I.G.O., which stands for ‘Garbage In Garbage Out.’ It points out that you should not expect the product of your effort to result in something better than your inputs. One of your key inputs is nutrition. If you sit down to study when you are hungry, it will keep your brain focused on hunger, not on learning. But not any food will do. Junk food is garbage, and it will most likely result in garbage results. Proper eating habits-and not just the meal before studying-gives your body, and most importantly your brain, the nutrients it needs to stay fit and perform at peak potential.

Supplement Smart

There are supplements that can “feed the brain” and improve your chances of study success. Remember that the effects are not instantaneous, so as with most supplements you will need to include them in your daily routine to receive their benefits.

DHA (Docosahexaenoic acid) is an omega-3 essential fatty acid found in fish and algae. Approximately two-thirds of your brain is fat, and the most abundant fat in your brain is DHA. Unfortunately, we are less effective at converting other omega-3 fats into DHA, so we need to constantly ensure we are getting enough DHA each day. You can get DHA from eating fatty fish or by taking a daily DHA supplement, such as fish oil.

Both Ginkgo biloba and Ashwagandha (Withania somnifera) are herbs with long histories of use to improve memory, concentration, and learning, and they have both been shown in numerous clinical trials to reduce stress, all of which contribute to improved learning.

Read more about improving memory

Remember, even if your schedule is busy, you have to find the time to eat well, get enough sleep, exercise regularly, and try to keep your stress at a manageable level. If you make it a priority, you will be able enjoy studying and make the whole process a little bit less stressful.

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Everybody will suffer a headache at some point in their life. Often characterized by a sharp pain or a throbbing or pounding sensation in your head that may appear gradually or suddenly, headaches can last for several hours or for the unlucky ones, several days. Below are some supplement and lifestyle suggestions that may help you relieve headache pain.

Understanding headaches

There are two main types of headaches: primary headaches and secondary headaches.

Primary headaches come in many forms, including stress or tension headaches, cluster, organic and rebound headaches, as well as migraine headaches. These are not associated with any disease and account for more than 90% of all headache complaints.  Migraines are vascular in origin and may be preceded by visual disturbances, loss of peripheral vision, and fatigue. They can be triggered by many lifestyle factors, such as alcohol (in particular red wine consumption), poor posture, lack of sleep, stress, hunger, weather fluctuations, estrogen cycle, bright lights, strong odors and food additives.

Read more about the worst chemical food additives

Secondary headaches are associated with a disease that can activate your head's pain-sensitive nerves. These headaches can have a wide degree of severity and their cause is very wide ranging – from medication to treat other disorders, brain aneurysm, brain malformations, brain tumors, carbon monoxide poisoning, Glaucoma, to ingestion of monosodium glutamate (MSG).

Several factors contribute to headaches for both men and women, including family history and age. Headaches are often caused by muscle tension, vascular problems, or both.  Women tend to have more headaches than men (lucky us!) due to hormonal fluctuation that occurs during menstruation, pregnancy, and menopause. Higher estrogen levels (when you are younger) may help improve your headaches, while lower estrogen levels (after menopause) may make it worse. Estrogen level also has a strong impact on the frequency of headaches.

Relieving headaches

Most headaches can be relieved or at least made manageable by the use of over-the-counter pain medications. However, their effectiveness is often reduced through repeated use. In essence your body becomes used to them and they become less effective. As well, these types of drugs are often prone to abuse and may be habit-forming, where users can become addicts, dependent on them day to day.

Some supplements can help to relieve pain caused by headaches or reduce instances:

Feverfew

This simple herb looks like a tiny daisy and, in fact comes from the same plant family. Multiple studies on feverfew found some degree of benefit in the prevention of headaches and migraines. In a recent, well-designed clinical trial, 170 patients took a placebo pill or feverfew for 16 weeks. Those taking feverfew had significantly fewer migraines. It is usually taken daily to prevent, rather than treat, migraines. If you do take feverfew long-term, know that there have been some reports of rebound headaches upon discontinuing use. To avoid this potential effect it is recommended that you slowly reduce the dose over time. Ensure that if you are allergic to daisies that you avoid taking this herb.

Butterbur

Also a member of the daisy family, butterbur has traditionally been used to treat spasms in the respiratory and digestive tract. The leaves and root crowns contain a smooth muscle relaxant that inhibits some inflammatory substances called leukotrienes but also contains liver toxins called pyrrolizidine alkaloids (PAs). It is important to choose a formula that is PA-free. Three clinical trials (including one in children and teens) have shown that, taken as a preventative, butterbur safely and effectively reduced the number of migraines after 4 weeks time.

5-HTP

5-Hydroxytryptophan is produced in your body from the amino acid tryptophan. It is used to make the neurotransmitter serotonin and the hormone melatonin. Research indicates that 5-HTP may prevent and reduce the frequency and severity of migraines. In multiple studies, people were given 5-HTP or pharmaceutical drugs. After four and six months, 5-HTP was found to be as effective in reducing migraine severity and duration. Try taking a minimum of 600mg each day in divided doses.

Magnesium

Research shows that medically-supervised treatment with intravenous magnesium helps break migraine and cluster headaches (rare, severe and primarily afflicting men), particularly in those with low levels of this essential mineral. Other trials also have shown that oral magnesium may help reduce the severity of and in some cases prevent headaches. Magnesium deficiency is particularly common in women with menstrual migraines. Try taking a minimum of 600mg a day, making sure you use well-absorbed and bioavailable forms such as a combination of magnesium ascorbate and magnesium citrate.

Read more about the health benefits of magnesium

Riboflavin

The research on riboflavin (vitamin B2) is quite encouraging for this inexpensive and safe vitamin. Preliminary trials found 400mg a day for six months cut migraine headache frequency in half and significantly decreased medication use. Another study showed that three months use led to a 50% improvement in over half of participants. Riboflavin is water soluble, which means it is not stored in the body. You must replenish the vitamin every day to maintain optimal levels.

Acupuncture

Several studies have found that acupuncture can offer an alternative treatment that can also help patients who suffer from tension and migraine headache. Applying heat or ice, whatever suitable for you may prevent tension headache.

In addition, headache can be relieved with simple lifestyle modifications such as:

• Reducing your stress level: Stress is a fact of life. The trick it to find ways to make it manageable because in the long run it will cause serious health problems, including insomnia.
• Exercise: Increasing your daily exercise amount will increase blood flow and help prevent your headaches, decrease your stress level and help you sleep better. Yoga is a wonderful exercise it will improves your flexibility and balance and help you get in touch with your body and your mind.
• Healthier eating and drinking: Pay attention to what you eat and drink and try to reduce the amount of coffee, chocolate, alcohol, processed food, and refined sugar that you ingested every day. Do not smoke!

While we may not be able to eliminate headaches (and stress) from our lives, we can hopefully minimize their occurrence and stop the tap dancing in our heads!

Image: Mislav Marohni?

The post Understanding Headache Pain appeared first on NaturallySavvy.com.

Seasonal allergies are triggered by relatively harmless substances such as pollen and mold spores. Normally, our immune system does an amazing job of protecting us from harmful substances. With seasonal allergy suffers, their immune system is over-vigilant and even defends against harmless substances. The immune system does this by generating large amount of an antibody called immunoglobulin E (IgE). These antibodies attach to the surface of immune systems cells, mast cells (tissue cells) and basophils (blood cells) to trigger the release of defensive chemicals, such as histamines, which cause inflammation.

Read more about reversing chronic inflammation

The Signs & Symptoms of Seasonal Allergies

• Sneezing, often associated with runny or clogged nose
• Coughing with post-nasal drip (mucus build up in the back of nose and throat) 
• Itchy, watery eyes
• Conjunctivitis 
• Allergic shiners
• Allergic salute

When people who don't have seasonal allergies breathe in airborne allergens, the mucus in their nasal passages moves these particles to their throats where they are harmlessly swallowed or coughed out. However, for people who are sensitive to allergens, their immune system goes on high alert which causes itching, swelling, mucus production, hives, rashes, and for asthmatic individuals can trigger an asthma attack.

For many allergy sufferers going outdoors at this time of year is not an option. However, by making small changes to your daily routine you can enjoy outdoor activities even during the allergy season.

Routine Changes

• Don't go outside when pollen count is at its highest-which is in the morning-and keep your windows closed. Pollen count is directly affected by temperature, precipitation, humidity and wind conditions. The highest counts occur on warm, dry, and windy days and lowest on rainy, cloudy and windless days. Before venturing outside, find the levels of pollen in your area (by clicking here). This measures grains of pollen per square meter of air collected over a 24-hour period.
• Wear a face mask designed to filter pollen out of the air.
• Wear sunglasses outdoors to help minimize getting pollen in your eyes.
• Shower immediately after being outdoors to get rid of allergens stuck to clothes, skin and hair.
• Avoid exercising in places where pollen is concentrated, such as parks, and instead go to places with lower pollen counts, such as a beaches. Try to avoid areas with traffic congestion and air pollution.
• Keep an allergen-free home. Clean and change air filters (on your furnace, air conditioners, and air purifiers) regularly. Allowing your body to recover from the stress of allergies will help you better deal with them.
• Take a break and spend the day at the seashore or on a cruise where pollen count is low.

Seasonal allergies are commonly treated with antihistamine medications, nasal decongestant sprays or cortisone-based inhalers. These options are acceptable if you need immediate relief but by learning to manage your symptoms with natural alternatives, your wellness won't be dependent on a quick harsh-drug fix.

Natural Approaches

• Use a daily sinus rinse to remove and thin out secretions clogging your mucous membrane. (Click here, for a simple saline sinus rinse recipe.)
• Incorporate omega-3 fatty acids in your diet each and every day. Since omega-3s are anti-inflammatory, increasing your intake will help inhibit the inflammation linked to allergies and asthma.
• Quercetin, a naturally occurring bioflavonoid in foods-such as onions, apples, berries, tea, grapes and red wine–can help suppress inflammation by inhibiting release of histamine and other inflammatory mediators.
• Nettle (Urtica dioica) also known as stinging nettle, is a common plant quite effective for treating allergy symptoms. Nettle will help to alleviate inflammation caused by allergic reactions and clear congestion in your nose and chest.
• Curcumin, in the spice turmeric (Curcuma longa), has been shown to be an effective natural anti-inflammatory treatment for allergy sufferers.
• Acupuncture is a non-invasive, gentle option for elimination of allergies and allergy related conditions.
• Immunotherapy (an allergy shot) is another option that can also alleviate some of your allergic symptoms over the long term. After a few years of treatment, some people report significant allergy relief even after allergy shots are stopped.

It would be a shame to stay inside all season. Celebrate spring and summer and all they have to offer by helping your body react properly. Take the necessary precautions when you go outside and if the allergens are too high, plan an indoor activity for that day and have fun!

Image:  Chad Horwedel

The post Coping with Seasonal Allergies appeared first on NaturallySavvy.com.

What is a Stroke?

The brain needs a constant supply of nutrient- and oxygen- rich blood in order to function. A stroke occurs when this vital blood flow to the brain is suddenly interrupted or when blood vessels in the brain burst, spilling blood into the surrounding space. When this happens, the nerve cells in your brain die and cannot be repaired or replaced. Since different areas of the brain control different functions, how a person will be effected by a stroke depends on what area of the brain was damaged and how much damage occurred. Thus, it is critical to obtain medical care as soon as possible when a stroke is suspected in order to drastically reduce the risk of brain damage, disability or even death.

Symptoms of Stroke

According to the American Stroke Association, less than 75 percent of the population can name the most common warning signs of stroke.  Some of the symptoms are similar to someone who has been drinking – the difference is that they occur suddenly rather than progressively:

-Weakness or numbness of face, arm or leg, even if temporary

-Disrupted or slurred speech

-Confusion

-Unexplained dizziness

-Trouble seeing in one or both eyes, even if temporary

-Sudden and severe headache

-Trouble walking (loss of balance or coordination), especially with any of the other symptoms

A stroke can be very mild or very severe.  Sometimes the symptoms are so subtle that it's not that easy to pick up on.  A co-worker suffered a mild stroke last year.  While we knew something was wrong we did not realize the problem because they too were aware they were 'off' and avoided interacting with us. Their symptoms were not severe and they were embarrassed about being 'a bit forgetful' and 'different'.

If you suspect someone has had a stroke do a simple 'FAST' test:

F= FACE

Ask the person to smile.  Does one side of their face droop?

A= ARMS

Have the person raise both arms.  Does one arm drift downward?

S= SPEECH

Ask the person to repeat a simple sentence.  Can they repeat it without slurring?

T= TIME

If you recognize a stroke, call 9-1-1 immediately.

Prevention

Many risk factors are uncontrollable.  As such, you should not worry about them, but should be aware. These include: age, gender (women have a higher fatality rate from stroke and post menopausal women have an increased risk of stroke), ethnic background (First Nation People and those of African or South Asian descent are more likely to have high blood pressure and diabetes thus are at higher risk), Hereditary blood disorders (Sickle cell anemia), having a close family history of stroke (parents, siblings or children) or having had a stroke previously.

The good news is that up to 80 percent of strokes are preventable with lifestyle modifications to reduce the risk factors you can control, such as:

High blood pressure

Atrial Fibrillation (abnormal heartbeat)

High Cholesterol

Atherosclerosis (plaque buildup- fatty deposits and other cells – in artery walls)

Diabetes

Obesity

Smoking

Alcohol consumption

Regular health care provider check-ups are important to make sure your numbers (weight, blood pressure and cholesterol level) are where they should be. High blood pressure is the number one risk factor for stroke. It can damage blood vessel walls where plaque will then collect and very high blood pressure can cause burst blood vessels in the brain.

If you are diabetic, try to keep your blood glucose levels as close to normal as possible. (Diabetic stroke risk is 2.5 times higher.)

Limit alcohol consumption. Drinking excessively increases your risk of high blood pressure, heart attack and stroke. Limit yourself to:  women – 2 drinks / day and a maximum of 10/week; men – 3 drinks / day and a maximum of 15/week.

Maintain a healthy body weight. It is recommended that we maintain a BMI of  less than 25 kg/m2. If you are overweight or obese any weight loss (as little as 10 percent) will effectively lower your blood pressure. Calculate your BMI here.

Increase your physical activity. Exercise can dramatically lower blood pressure and help maintain healthy body weight, but remember to set realistic goals.

Reduce your salt intake. Almost all of us eat too much salt (sodium). The average American eats almost twice the safe level each day. Processed foods are a significant source of sodium so read the label before you buy anything.

Bulk up on Fiber. Unfortunately, almost everyone is fiber deficient. Fiber helps lower cholesterol and triglyceride levels, improves circulation and reduces the risk of stroke and heart disease. Experts suggest a daily intake of 25-38g of fiber daily, but the typical Western diet only provides about half of that.

Stop Smoking.  Once you become smoke-free and avoid exposure to second-hand smoke, you immediately reduce your risk of heart attack and stroke.

Multiple factors will influence your health but the best thing to do for yourself and your loved ones is to achieve and maintain a healthy lifestyle.

Photo Credit: david shankbone

The post Having a Stroke? Look for These Simple Signs appeared first on NaturallySavvy.com.