Cancer Support India: January 2025

Wednesday, January 08, 2025

No Need to Gulp Gallons of Water, Eat These Foods Instead

We don’t know about you, but we’re tired of gulping down glasses and glasses of water every day just to meet the daily norm of hydration, but at the same time, no one wants to become dehydrated, especially not in the scorching summer heat when it can be especially dangerous. To add more variety and interest to hydration, we recommend you eat your way to meeting your daily ration of water by eating more of these 16 fruits and vegetables each containing at least 86% water.

Alternatively, you can also drink more herbal teas, some of which have also been found to have some extra health benefits, such as relieving bloating or reducing inflammation in the body.

Below you’ll find a fun, interactive guide to the most hydrating fruit and vegetables known. To learn about the exact water content of each food and find a separate article about its health benefits, simply click on the green star on each image, and a window with information about this particular food will open up before you.

Oranges-Water content: 86.75%.Oranges and all citrus fruits are high in vitamin C and water.

Health benefits

1. Boost your immune system

2. Lowers cholesterol

3. Fights Aging

4. Keeps eyes healthy

5. Rejuvenates your skin

6. Prevents cancer

7. Aids in weight loss

8. Healthier hear

9. Prevents arthritis

10. Prevents you from getting kidney stones

Broccoli- Water content: 89.3%

Labels: Apples, avocado, banana, Blueberries, carrot, citrus fruits, cucumber, foods rich in water content- melons, grapes, lettuce, peaches, pears, pineapples, soups, strawberries, Yogurt

5 Serious MISTAKES That Can Lead to Dehydration in Seniors

Did you know that a third to half of all seniors are dehydrated? Scientific evidence points out that this is a serious and widespread problem, especially since dehydration in older adults can have dire consequences. In this article, we delve deeper into this issue and discuss 5 common misconceptions that cause dehydration in seniors.

How Common Is Dehydration Among Seniors?

According to the latest scientific estimates, up to 50% of all seniors are chronically dehydrated. With age, one’s ability to retain and hydrate all the cells in the body decreases, which means that older adults will be more susceptible to dehydration than younger adults.

Certain medications, such as diuretics and laxatives, as well as certain conditions, e.g. reduced kidney function, likewise make you lose water faster. All these factors increase the risk of dehydration in seniors and require them to pay closer attention to how much liquid they consume each day, especially since the health stakes of dehydration in older adults are much higher than those in younger people.

What Are the Dangers of Dehydration in Older Adults?

Not drinking enough can have serious repercussions on the health of seniors. Definitely, the most alarming issue is that of increased mortality and risk of serious impairment after stroke, with dehydrated patients being twice as likely not to survive and more than twice as likely to suffer impairment post-stroke than those who have adequate liquid intake.

Apart from that, dehydration can make you feel more tired, weak and dizzy, which increases one’s risk of falls, and affect your cognitive functioning, namely memory, attention, and ability to concentrate. Other common harmful effects of dehydration include:

low blood pressure

decreased kidney health

constipation. 

Needless to say, the consequences of dehydration in older adults are quite adverse. Luckily, it is possible to avoid these harmful effects by keeping up balanced fluid intake. Let's learn how you can avoid dehydration by looking at 5 common mistakes seniors make that can result in dehydration.

Mistake 1. Not Knowing How Much to Drink

Sometimes, it's very difficult to keep up with the latest recommendations, as some studies suggest that the 8 glasses of water a day rule is arbitrary, and others suggest you should drink a whole gallon of water daily. This is further complicated by different recommended liquid intakes per weight and age, turning daily needs into a matter of heated scientific debate.

To make things simple, let's enunciate and stick to the most up-to-date medical recommendations: doctors currently advise senior women to drink 8 glasses of liquids per day, and elderly men should drink 10 glasses. You can also ask your health provider or family doctor if you have any health conditions or other factors that require a higher or lower daily liquid intake.

Mistake 2. Assuming Liquids and Food Other Than Water Don't Count

If water is your preferred drink, there's nothing wrong with exclusively consuming water, but do keep in mind that, contrary to popular misconceptions, all liquids and even most foods will contribute to your daily liquid intake. Juices, milk, yogurts, tea, and coffee all consist primarily of water, so these will be just as hydrating for you as water.

In one study, scientists compared hydration levels in participants who drank equal quantities of water and coffee and found that the group that drank only coffee was just as hydrated as those who only drank water.

When trying to reach your daily liquid intake, don't forget about fruit and vegetables either, as some of these, such as watermelons, cucumbers, and strawberries, just to name a few, consist more than 90% of water. We even have an interactive article about the most hydrating fruit and veggies to give you some ideas, which you can access here: 16 Juicy Foods That Will Hydrate You Nearly as Well as Water Mistake view in my next post

3. Believing One Can't Drink Enough Because of Certain Restrictions

Reaching a mature age can be accompanied by certain restrictions, some of which can limit your daily liquid intake, but they shouldn't. A recent study that interviewed people past the age of 75 about the issues they face in maintaining proper hydration levels found, for example, that seniors often worry about losing bladder control, even if they don't suffer from incontinence, and this fear makes them avoid liquids.

Patients suffering from chronic joint pain and swallowing difficulties likewise tend to drink less to avoid pain. While these issues may prompt patients to restrict their fluid intake, it's important to remember that avoiding dehydration is crucial for your health. You can work together with your doctor and family to make accommodations that would free you of the stigma surrounding incontinence and reduce the pain you experience. Making the bathroom easily accessible, for example, can minimize the pain you experience when moving around.

Mistake 4. Only Drinking When Thirsty or Active

If you think you can only get dehydrated when it's hot outside, or when you spend time outdoors, think again. The truth is that you can even become dehydrated when you sleep or sit on the couch all day, as our body requires water to carry out all sorts of important chemical reactions and metabolic processes literally all the time.

What further complicates the issue is that, as we age, our sense of thirst becomes less reliable than it was when we were young. This is especially true in people who suffer from dementia, diabetes, or those who had a stroke since these conditions damage the nervous system and can dramatically worsen one's ability to experience thirst. That's why seniors or their caretakers should make a conscious decision to maintain an adequate liquid intake, even if it sometimes involves forcing yourself to drink.

Mistake 5. Drinking Water on an Empty Stomach

If hydration is your goal, drinking plain water on an empty stomach is not so useful. This is because our body mainly absorbs the water together with electrolytes and other micronutrients, and pure drinking water has very little of those.

According to a 2015 study, drinking milk or orange juice for breakfast was more hydrating than drinking plain water, for example. So, to maintain better fluid balance, it's best to jump start your day by eating a light breakfast with a glass of water on the side, or by enjoying a different drink, such as milk or juice, instead of just water.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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https://cancersupportindia.blogspot.com for infor on cancer and health related topics
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Labels: assuming liquids & foods other than water don't count, can't drink estrictions, dehydration in seniors, drinking only when thirsty/ active, mistake- drinking water on empty stomach, not know much to drink

Waking Up With a Dry Mouth? 8 Causes and Home Treatments

Contrary to popular belief, experiencing a dry mouth at night is more than just a minor annoyance, since it can worsen your dental and oral health, impair your sense of taste, and cause digestive issues in the long term. Apart from that, it can take a toll on your confidence and psychological well being. Clearly, this common health issue shouldn’t be treated lightly, especially since the condition is easy to fix in the vast majority of cases. In this article, we’ll focus on the symptoms, causes, and home treatments of dry mouth to help you understand and deal with the condition more effectively.

What Is Dry Mouth?

Dry mouth, or xerostomia, as it is known in medical literature, is a widespread condition where the salivary glands cannot produce enough saliva to keep the mouth cavity moist enough. The condition results in a variety of uncomfortable symptoms, which include:

Bad breath

A sore or hoarse throat ranging from mild to severe

A dry or sticky feeling in your mouth

Thick saliva

Difficulty swallowing or speaking

Dry or fissure tongue

Dry or cracked lips

Problems with wearing dentures. 

As you know, saliva plays a very important role in preventing dental problems and maintaining oral health, since it has antibacterial properties and neutralizes harmful acids produced by bacteria that live in your mouth, which can cause tooth decay. Apart from that, saliva enhances the taste of food and helps digest food, which makes it crucial for healthy nutrition and digestion. As mentioned previously, a deficiency of saliva can thus produce oral, dental, and digestive issues.

Since the condition also often comes along with bad breath and a sore and uncomfortable throat, it is also known to impair the emotional and psychological well-being of patients and become the source of nervousness and irritability for many. Many conditions, certain medications, and other factors can cause dry mouth, with the following 8 points on the list being the major causes of the condition.

1. Breathing Through the Mouth

Sleeping with your mouth open is one of the major causes of dry mouth. During the night, you don't hydrate your body the way you do throughout the day while breathing more deeply than usual, which is guaranteed to dry out your mouth cavity and throat if you breathe through your mouth.

Certain sleep conditions, such as obstructive sleep apnea and snoring can cause dry mouth, with patients suffering from apnea being 10 times more likely to suffer from dry mouth than those who don't according to one study. Those suffering from congestion and any other condition that makes it more difficult for you to breathe through the nose can likewise cause dry mouth.

2. Aging

With age, all of our soft tissues tend to become less hydrated as they lose collagen, the lining of your mouth and throat included. At the same time, the salivary glands can start producing less saliva, and all this can make you more likely to experience dry mouth than people younger than you.

Statistical analyses show that around 30% of adults over the age of 65 and 40% of those past the age of 80 suffer from dry mouth. That being said, age is often not the only contributing factor to dry mouth, and other conditions, medications or habits together with a more advanced age usually cause the condition.

3. Sjögren’s syndrome

Sjögren’s syndrome is an autoimmune condition, the primary symptom of which is dry mouth. The immune system of patients suffering from the disorder attacks its tear glands and salivary glands, which, in turn, stop producing enough saliva and tears. As a result, the person will experience a sensation of dryness in their eyes and mouth, which often gets worse at night when the body naturally produces less of these bodily liquids.

Unfortunately, there is no known cure for the condition, and the doctor will typically prescribe medications that urge the glands to produce more saliva, as well as topical treatments to reduce the symptoms of the condition.

4. Diabetes

Patients suffering from diabetes can likewise experience dry mouth as a result of their condition. High sugar levels can make you more likely to experience dehydration, which can cause dry mouth. Apart from that, certain diabetes medications can cause the condition, so it's especially important for diabetic patients to stay hydrated at all costs.

5. Smoking and Alcohol

Harmful habits, such as smoking and drinking alcohol can be the reason why you're experiencing dry mouth as well. Smoking tobacco is especially dangerous, as it is capable of decreasing salivary flow. In a 2010 study, 39% of smokers were found to experience dry mouth compared to only 12% of nonsmokers.

Dehydrating drinks, such as alcohol, coffee, and even mouthwash that contains alcohol can likewise contribute to dry mouth at night, especially if you use them in the evening.

6. Allergies

Allergies, seasonal or not, can contribute to dry mouth as well because they often cause a blocked nose, which makes you breathe through the mouth. Apart from that, inflamed soft tissues in the nasal and oral cavity common in allergy sufferers themselves often feel drier and sore, in which case a dry mouth will be a symptom of the underlying allergy.

Treating the allergy with antihistamines will relieve the symptom in the long term, but keep in mind that certain allergy medications can cause short term dry mouth as well, so combining them with proper hydration is key.

7. Alzheimer's Disease

While Alzheimer's disease itself doesn't directly cause dry mouth, the condition makes it more difficult for patients to maintain proper hydration, as it becomes more difficult to get a drink yourself or communicate to someone that you're thirsty. Dry mouth is by far not the worst symptom associated with dehydration, patients can also feel dizzy or may even require hospitalization if they become severely dehydrated.

8. Certain Medications and Treatments

A number of medications, as well as some cancer treatments, can cause dry mouth as a side effect. Both chemotherapy and treatments of neck and head cancer can contribute to dry mouth, for example. Some of the most common medications associated with dry mouth include:

blood pressure medication

antidepressants

antihistamines

diuretics drugs used to treat sinus issues

certain medications used to treat Parkinson's disease

drugs used to help sleeping issues. 

Most of these medications are life-saving and will have to be continued by the patient even if dry mouth persists, but it's still possible to treat the dry mouth symptomatically, which is exactly what we will discuss in the following section.

Home Treatments of Dry Mouth

Few things are as unpleasant as waking up with a dry mouth in the middle of the night, desperately reaching for a glass of water. To make sure that dry mouth no longer wakes you up in the middle of the night, you can incorporate these tips into your life:

1. Avoid alcohol and coffee at night, and stop smoking if you do.

2. Use an air humidifier in your bedroom throughout the night. If you don't have one, you can simply put a bowl of water or a wet towel near a heat source in your room.

3. Suck on ice cubes, chew sugar-free gum, or eat sugar-free candy or lozenges during the day, as all of these promote the production of saliva.

4. Hydration, hydration, and hydration: incorporate water even with your meals and sip on cool water all day.

5. Maintain good oral hygiene by brushing your teeth twice a day and flossing on a daily basis to prevent dental complications.

6. Use hydrating nasal and oral sprays to prevent dehydration of the soft tissues.

Best of all, you can use these tips irrespective of the cause of dry mouth. Also, you can and should combine any of these tips to make sure your oral cavity is hydrated and supplied with as much saliva as it needs, and thus happy and health.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Labels: air humidifier, allergies, Alzheimer's, avoid alcohol n caffeine, breathing thro' mouth, certain meds & treatment, diabetes, dry mouth-age, hydrated, oral hygiene, Sjogren's syndrome, smoking & alcohol

Tuesday, January 07, 2025

11 Conditions We Often Confused with Anxiety

Anxiety, in its various forms, is something most people can relate to. We've all felt anxious at some point, that knot in your stomach before a big life event or the jitters before a first date. But what happens when that anxiety feels relentless, when it starts impacting your daily life? It's easy to assume it's just anxiety, especially when the symptoms are so common – racing heart, trouble sleeping, feeling exhausted.

Sometimes, the symptoms that seem to point squarely to an anxiety disorder can actually be a sign of something else entirely. Certain medical conditions mimic the symptoms of anxiety so closely that they’re often misdiagnosed.

Identifying the medical conditions that mimic anxiety symptoms is essential to receiving the appropriate diagnosis and treatment. In this article, we’ll explore 11 medical conditions that are often confused with anxiety, helping you better understand what might really be going on with your health.

1. Postural orthostatic tachycardia syndrome (POTS)

POTS is a disorder that affects the autonomic nervous system, known as dysautonomia. It causes the heart rate to rise quickly (tachycardia) upon standing, and may also lead to a drop in blood pressure. The fast heartbeat, combined with symptoms such as dizziness, heart palpitations, chest pain, shortness of breath, and issues with temperature control (which can cause sweating or shivering), can lead some doctors to mistakenly diagnose it as anxiety.

2. Inappropriate Sinus Tachycardia (IST)

IST refers to a condition where the heart beats at an unusually fast rate without an identifiable cause. This often results in feelings of a pounding heart or noticeable palpitations.

The most obvious sign of IST is a fast heart rate, which is also a typical symptom of anxiety and panic attacks. This overlap in symptoms can make it tricky to determine the true cause of a fast heartbeat.

In IST, the heart rate remains elevated even when the person is resting, unlike anxiety-induced fast heartbeats that usually slow down with relaxation. Holter monitors or ECG tests can help differentiate IST from anxiety-driven tachycardia.

3. Endometriosis

If a woman's pain doesn't have an obvious cause or isn't something that's easy to see, it's sadly common for doctors to think it's caused by anxiety. Endometriosis, where tissue similar to the uterine lining grows outside the uterus, isn't always well-known among doctors. This means that if a woman has pelvic pain and a doctor can't find a reason for it right away, she may be told that it's anxiety. This can happen even when there's a real medical reason for the pain, such as endometriosis.

4. Diabetes

Uncontrolled diabetes can cause blood sugar levels to rise and fall quickly, leading to symptoms such as trembling, sweating, and a fast heartbeat. These symptoms, along with headaches and nausea, are sometimes mistaken for anxiety. If you frequently feel very hungry or thirsty, feel tired, or notice you’re urinating more than usual, it’s a good idea to talk to your doctor. Other signs to watch for include weight loss, blurry vision, dry skin, or slow-healing sores. You may need to get your blood sugar checked.

5. Hyperthyroidism

Hormonal imbalances can mimic anxiety symptoms. For instance, if the thyroid gland is overactive, it produces excess thyroid hormone, which can boost your metabolism and result in feelings of nervousness, restlessness, and a rapid heartbeat. This condition can also lead to sleep issues and irritability, which are often associated with anxiety.

A serious thyroid condition called a "thyroid storm" can feel very much like a panic attack. Watch out for unexpected weight loss and increased sensitivity to warmth, both of which can be clues that your thyroid is overactive.

6. Adrenal Insufficiency

Cortisol is a hormone made by the adrenal glands, and when these glands aren’t functioning properly, it leads to adrenal insufficiency, or Addison’s disease. Low levels of cortisol can lead to feelings of anxiety and depression, so some patients may genuinely experience anxiety. Doctors need to conduct additional tests to determine if the issue is related to hormone levels rather than a mental health condition.

7. Lyme disease

People with Lyme disease, much like those with endometriosis, might be labeled as having anxiety because their condition isn’t easily diagnosed. There’s ongoing uncertainty in the medical community regarding chronic Lyme disease, and since the tests can be unreliable, patients are often told that their symptoms are just “in your head” when doctors can’t find an alternative explanation.

8. Electrolyte Imbalance

When your electrolyte levels, like sodium or potassium, are too high or too low, it can trigger anxiety or panic-like feelings. Symptoms can include shortness of breath, confusion, and a fast heart rate. You might also notice irritability, dizziness, fatigue, headaches, or nausea. Electrolyte imbalances can result from a range of factors, such as excessive or insufficient water intake, unhealthy eating, chemotherapy, specific medications, or problems with the heart, kidneys, or liver.

9. Fibromyalgia

Fibromyalgia is a chronic illness that causes pain in muscles and joints all over the body, along with fatigue and tenderness in specific spots. The persistent pain and tiredness that come with fibromyalgia can cause a lot of stress and anxiety. Anxiety and depression are frequent among those with fibromyalgia, and traumatic events can sometimes trigger the condition, just as they can with anxiety disorders.

Fibromyalgia often affects specific, sensitive spots on the body and also causes other symptoms like trouble sleeping and difficulty thinking clearly. To diagnose fibromyalgia, a doctor will check for other possible causes and use specific guidelines to assess your pain levels.

10. Neurological conditions

Many brain disorders can mimic anxiety as they can cause symptoms like headaches, memory issues, and tremors. They can also induce feelings of anxiety, a rapid heartbeat, and difficulty breathing. If you have a family history of neurological conditions like Parkinson’s, Alzheimer’s, or multiple sclerosis, it's a good idea to talk to your doctor.

11. Heart Problems

Heart issues can make your heart race and affect your breathing just like anxiety can. Panic attacks and heart attacks often share the same symptoms, such as dizziness, chest pain, and difficulty breathing. They can also lead to sweating, nausea, and a sense of fear. Distinguishing between the two can be tough without proper tests. If you experience any of these symptoms, especially if you haven't had panic attacks before, it's best to head to the ER immediately.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Labels: (IST), adrenal insufficiency, diabetes, electrolytes imbalance, Endometriosis, fibromyalgia, hyperthyroidism, Lyme disease, neurological conditions, pots, these conditions not anxiety- heart problems

The Benefits of Functional Nutrition

Functional foods have been extensively researched over the years regarding their contribution to health and nutrition, and they continue to lead the field of natural medicine research. Studies have repeatedly shown that a diet rich in functional foods is the best for protecting the body against chronic diseases, such as heart disease, cancer, osteoporosis, diabetes, and stroke. But what exactly is considered functional food, and how can you incorporate more of it into your diet? That's exactly what we will explain to you today, including the many health benefits of maintaining a diet that includes as much functional food as possible.

What is Functional Food?

While there is no absolute definition for this category of food, the general definition suggests that most functional foods provide health benefits beyond "basic nutrients." That is, they supply micronutrients and macronutrients, such as vitamins, minerals, carbohydrates, fats, and proteins. Functional foods provide these essential components along with compounds not found in other foods, such as omega-3 fatty acids, dietary fiber, probiotics, and antioxidants.

There are such foods that are even intentionally produced with enhanced nutritional value in mind. These can include vegetables, fruits, herbs, or spices, but not exclusively. Even fatty fish, such as salmon, or organ meats, such as liver, can be considered functional foods.

Is Fortified Food Considered Functional Food?

As we understand from the general definition, functional foods are those that provide more than basic nutrients. So, can fortified food be considered functional food? Since there is no precise definition of this term, there is also no legislation specifying what counts as functional food and what does not. The "fortified food" label often serves as a way for food manufacturers to increase profits rather than a genuine claim about the health level of the product they offer. If it is attached to processed food, it does not necessarily mean it is a functional food product. In fact, functional food does not need to be fortified with anything because it inherently contains what is required to be considered healthy.

The Health Benefits of Functional Food

Every food item has its own health benefits, but functional food provides some unique ones that are hard to find in general sources:

Antioxidants (such as carotenoids, flavonoids, lycopene, anthocyanins, and polyphenols) that fight free radicals.

Ability to reduce inflammation.

Helps prevent diseases, such as cardiovascular problems, neurological issues, cancer, and even depression.

Supports the health and function of the digestive system, thereby improving the function of the immune system.

Provides probiotics and prebiotics to the body.

Reduces the number of pathogens and harmful bacteria in the body.

How does functional food achieve all this?

The truth is that each food item has a slightly different way of helping the body, depending on the compounds it contains. However, in general, here are some of the ways functional food can help the body avoid diseases:

Prevents the negative effects of stress by providing vitamin B, magnesium, and omega-3 fatty acids.

Protects the brain from oxidative damage, contributing to cognitive and mental health.

Balances cholesterol and blood pressure levels.

Aids in the absorption of nutrients from the food we eat.

Helps build strong bone mass, for example, by reducing blood acidity levels, which causes calcium to leach from bones.

Regulates blood sugar levels thanks to fiber and anti-inflammatory compounds.

Helps maintain weight and prevent obesity, which leads to diseases.

Which Functional Foods Are the Most Recommended?

To start consuming more functional food, you need some examples. We recommend starting with some from the following list and making sure to incorporate them as much as possible into your diet.

Foods with High Antioxidant Levels

These include a wide range of brightly colored fruits and vegetables, such as leafy greens, berries of all kinds, oranges, papayas, peppers, sweet potatoes, carrots, and cruciferous vegetables, like broccoli or Brussels sprouts. These are the best sources of antioxidants, which actually give these foods their vibrant colors and protect the body’s cells from oxidative damage.

Herbaceous Green Foods

Various herbs, including sea vegetables like spirulina, are packed with phytonutrients, vitamins, and minerals, some of which are hard to find in other plant-based foods.

Foods High in Fiber

Fiber is crucial for digestion and gut health, and it also helps regulate appetite. Fiber can be found in vegetables, fresh fruits, legumes, whole grains, seeds, and nuts.

Probiotic Foods

These include fermented and cultured foods, such as yogurt, kefir, sauerkraut, and more. Probiotics play key roles in the body, such as protecting the intestinal walls, aiding nutrient absorption, preventing digestive issues, and fighting infections.

Prebiotic Foods

Prebiotics are the food for probiotics. They include carbohydrates and fibers that "resist" digestion but feed the good bacteria in our bodies. Some examples of prebiotic foods are leeks, onions, garlic, bananas, potatoes, asparagus, artichokes, beans, and oats. Generally, consuming raw vegetables is one of the best ways to introduce prebiotics into your body.

Omega-3 Fatty Acids

Omega-3s help reduce the risk of heart disease, depression, joint pain, and more, in addition to being essential for maintaining brain and cognitive function. The best way to add more omega-3 fatty acids to your diet is by consuming fatty fish, such as salmon, sardines, and mackerel, as well as walnuts, chia seeds, and flaxseeds.

Seeds and Nuts

Although mentioned in previous sections, they deserve special attention as they are considered one of the best ways to add healthy fats and fiber to your diet simultaneously, protecting the heart, brain, and digestive system at the same time. They are also relatively filling compared to other snacks, and you can choose from a wide variety of tasty options, such as almonds, cashews, and walnuts. You can also add chia seeds, flaxseeds, or hemp seeds to salads.

Bone Broth

Bone broth contains a high amount of amino acids like glycine, arginine, and proline, as well as vitamins, minerals, collagen, electrolytes, and even antioxidants.

How to Regularly Incorporate More Functional Foods?

Now that you are familiar with the recommended foods and what they can do for you, all that remains is to incorporate them into your regular diet. Here are some tips to help you do this effectively:

1. Base Your Diet on Plant-Based Foods

To obtain enough fiber, antioxidants, and other nutrients that benefit your body, you need to ensure you consume more plants than meat and animal products. The key word here is balance, as you also need to consume enough protein and healthy fats, but generally, it’s better for your plate to contain more plant-based foods.

2. Choose the Right Fats

Try to minimize the use of foods with trans fats, such as processed vegetable oils (soybean, canola, or sunflower oil), and opt for foods with healthy fats, like coconut oil, olive oil, or avocado.

3. Choose High-Quality Animal Products

If you consume a lot of meat, eggs, fish, and cheese, ensure you purchase the highest quality and most natural products available, which will have a higher content of nutrients and far fewer hormones and additives your body does not need.

4. Don’t Fill Up on Unhealthy Foods

One advantage of adding more functional food to your diet is that it will replace other foods you might have been consuming that don’t benefit you. Snacks like nuts, for example, can help you consume fewer sweets or salty snacks that aren’t healthy for you, thereby reducing your intake of sugar and sodium while increasing nutrients. Check the labels of the products you consume and avoid those where ingredients like fructose, dextrose, or anything paired with "syrup" are listed at the top.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Labels: aids digestion, anti-inflammatory, antioxidant, finer. probiotics, fortified foods, functional foods, lowers pathogens & harmful bacteria, omega 3 fatty acids, prevents diseases, provide basic nutrients

Saturday, January 04, 2025

5 Inflammation Myths You Should Stop Believing, According to Science

Nightshades, canola oil, sugar—oh my! If you dig around on social media, you might think these foods are the worst offenders in derailing your health. But how much truth is there to those claims? Here we tease out fact from fiction and share research-backed advice and delicious anti-inflammatory recipes to support your health.

The word “inflammation” inherently sounds scary. Who wants to be inflamed? So it’s no wonder why you might feel concerned at best, and panicky at worst, when you hear people talking about inflammation. But it’s not always bad.

“Inflammation is your immune system at work—and it’s essential for protecting you from things outside the body that are not supposed to be inside the body, like a virus or bacteria, and you have multiple layers of your immune system set up to try to prevent foreign invaders from causing any issues,” says Jonathan Little, Ph.D., from the Exercise Metabolism and Inflammation Lab at the University of British Columbia. “That’s the good side of inflammation.”

When you cut your finger, or get a cold, or sprain your ankle, your immune system quickly triggers a strong inflammatory response. This is what’s called acute inflammation, meaning that it lasts for a short time, and then when your immune system gets the all-clear, it eases up.

But like most things in life, there can be too much of a good thing. “Think about it as a slow-burning flame,” says Little, explaining that sometimes our bodies produce a low-grade inflammatory response that, if not tamped down, can lead to much bigger issues. And that chronic inflammation can contribute to a whole slew of health conditions—from cancer, heart disease and diabetes to obesity and gastrointestinal disorders.

Take high blood pressure, for example. When plaque builds up in the artery walls, the heart has to work harder and harder to pump blood through the constricted vessels. That not only strains the heart, but the arteries sustain collateral damage, too. Your immune system does its best to respond to the resulting inflammation, but if high blood pressure and its inflammatory response persist, conditions like heart disease and stroke become a serious risk.

Research shows that 50% of all deaths worldwide are linked to chronic inflammation-related diseases such as heart disease, cancer, stroke, diabetes and kidney disease.

So, needless to say, it’s crucial to pay attention to the diet and lifestyle factors contributing to chronic inflammation in your body. That said, there are plenty of myths about inflammation floating around, like how you should cut out certain foods from your diet because they’re basically “poison.” So before you purge your pantry, know that while there may be a kernel of truth behind some claims, most have been busted by solid research. Here are the myths you can rest easy ignoring—plus actionable tips to help fight inflammation.

Myth #1: Canola Oil Is Toxic

Go on any social media platform, and you’ll find countless health “influencers” claiming that seed oils like canola are bad for you, even deadly. (Yikes!) And if you look to Google for answers, the results are mixed. Confusing? For sure. So what’s the deal?

Some people point to the omega-6 fatty acids in seed oils and make a blanket statement that they cause inflammation. But in fact, multiple studies show that linoleic acid, a type of omega-6 fatty acid found in seed oils like canola, may actually help reduce chronic inflammation.

That’s not to say more equals better. For the most anti-inflammatory impact, you should get a balance of omega-6 and omega-3 fatty acids in your diet.

The good news is that canola oil is not only rich in linoleic acid but it provides omega-3s as well. One tablespoon of canola oil has 1.3 grams of omega-3s—that’s nearly as much as a 3-ounce serving of cooked salmon, which has 1.8 grams!

The real issue here is that, on average, in the U.S., omega-6 consumption far outpaces omega-3 intake. “What matters is how much and how often you consume them, and in what foods you consume [omega-6s],” says Amy Bragagnini, M.S., RD, CSO, a spokesperson for the Academy of Nutrition and Dietetics. “For example, seed oils are often found in foods that have high amounts of refined carbohydrates, salt and sugar.” Their neutral taste and the fact they can be heated to high temperatures during processing make these oils ideal ingredient options for everything from crackers to cookies. But because of their presence in foods already labeled as “bad,” it’s easy to understand why folks may automatically condemn seed oils themselves as “bad.”

Myth #2: Processed Foods Cause Inflammation

The word “processed” seems to have become synonymous with the word “inflammation.” But just because a food undergoes processing, that doesn’t automatically mean it’s bad for you. Anything that human hands (or machines) manipulate before it lands on your table—from prewashed lettuce to a box of crackers—is technically processed food, according to the USDA.

At one end of the processed food spectrum is that prewashed lettuce. At the other is ultra-processed foods, or those made with multiple ingredients created through industrial processing. And if ultra-processed foods that are high in added sugar, sodium, refined carbohydrates and saturated fat make up too much of our diets, that can increase inflammation and up the odds of inflammation-related conditions.

Many foods that come in a box, can or bag can actually be quite nutritious. Canned beans are a fiber-packed protein option, and tinned fish is an affordable and equally healthy alternative to fresh. And crackers and breakfast cereals made with whole grains make it easy to boost your fiber intake for the day. So rather than avoiding anything that you haven’t grown yourself, moderation is key—think of balancing your favorite frozen pizza and ice cream with home-cooked meals and plenty of fresh fruit and veggies.

Myth #3: Nightshades Should Be Avoided

Nightshades are a family of plants that include tomatoes, eggplant, bell peppers, potatoes and chile peppers. One of the main reasons nightshades get flak for being inflammatory is because they contain compounds called glycoalkaloids. These compounds are meant to be protective, in that if a bug, animal or human were to eat a lot of that fruit or vegetable—as in more than 200 tomatoes all at once, who does that?—those glycoalkaloids could cause vomiting, diarrhea and stomach pain.

But unless you have an allergy or sensitivity to any one of the nightshades, there’s no reason to avoid them.“I see a lot of people who read things, and they are well-meaning because they want to take charge of their health. But there’s no need to eliminate nightshades,” says Bragagnini. By shunning these foods, you could be robbing yourself of important anti-inflammatory nutrients in your overall diet—vitamin C, lycopene, beta carotene and capsaicin are just some of the health-supporting nutrients found in the nightshade family.

Myth #4: Dairy Is Bad—So You Should Opt for NondairyAlternatives

For decades, dairy products (think milk, cheese and yogurt) have been vilified for supposedly triggering inflammation that causes stomach problems, sinus issues and acne. Is lactose to blame?

When someone has a dairy allergy, dairy can, in fact, be inflammatory—causing everything from hives to digestive issues and shortness of breath. And lactose intolerance, or when the small intestine cannot digest some or all of the lactose (a type of milk sugar) present in milk, gastrointestinal problems like diarrhea, gas and bloating may ensue. That’s inflammation at play, notes Bragagnini.

While dairy allergies are rare, lactose intolerance is more common. But it’s a far reach to say that applies to all humans, like you may have been led to believe from social media and misleading headlines.

You might choose to forgo dairy and go the plant-based way for other reasons, such as concerns about the planet or dietary preferences, like if you’re vegan. But alt-milks and other nondairy products aren’t inherently healthier. Many have less protein than cow’s-milk products, may not be fortified with vitamin D—a necessary nutrient that most traditional dairy contains—and could also have added sugars that you might want to limit. So always read the ingredients label. This isn’t to discount all nondairy alternatives, as some can be terrific additions to a healthy diet. The point is that it comes down to personal preference and nutritional needs.

The real kicker here is that research has found dairy products could help tame inflammation. That’s because dairy products contain nutrients that play a role in helping fend off inflammation—vitamin D, calcium, antioxidants and probiotics, to name a few. So don’t feel bad asking for feta on your salad at lunch today.

Myth #5: Sugar—in Any Form—Is Inflammatory

Sugar is generally divided into two categories: added and natural. Added sugars like granulated sugar, brown sugar, high-fructose corn syrup, maple syrup and honey are—you guessed it—added during processing for a variety of reasons, from enhancing flavor to increasing shelf life. We also stir added sugars into our morning cup of coffee or use them to make muffins, cakes and cookies. And regardless of what you’ve heard on social media, they all impact your body in the same way.

Since sugar finds its way into so many foods, most people eat more than the limit recommended in the Dietary Guidelines for Americans (no more than 12 teaspoons or 48 grams of sugar if following a 2,000-calorie-per-day diet). Plenty of research has shown that eating a lot of added sugars can contribute to inflammation and increase the risk of obesity, cardiovascular disease and other serious health issues. So it’s no wonder people are wary.

On the other hand, sugars like fructose, glucose and lactose are naturally occurring in fruits, vegetables and unsweetened dairy products like plain yogurt and cheese. But those foods aren’t just sugar, Bragagnini explains. They contain vitamins, minerals, antioxidants, protein and fiber—nutrients that actually help decrease inflammation, which helps ameliorate the effects of the sugar they contain.

Take a banana, for instance: the fiber it contains slows down digestion, which also slows the rate at which the fructose in the banana enters your bloodstream. So rather than the sharp spike in blood sugar you experience from noshing on a Boston cream doughnut, the impact is less significant. And the more balanced your blood sugar is, the less inflammation your body experiences.

Does that mean no more doughnuts? Nope. “I remind my patients that chronic inflammation is more related to an entire dietary pattern rather than one food alone,” says Bragagnini. “So if you consume high amounts of foods with added sugar, you may be at risk for chronic inflammation, versus following a balanced diet and occasionally choosing a sweetened food.”

If you were to strip out that banana’s fructose on its own (like what happens when corn is processed into high-fructose corn syrup), it’d impact your blood sugar the same as the sugar in the doughnut does. So it’s not as if any single form of sugar is better or worse for you. What matters is how much you consume overall and if there are other nutrients at play (read: fiber) that help soften the inflammatory impact sugar can have.

What You Can Do to Fight Inflammation

Loads of research show that certain compounds in fruits and vegetables—like blueberries, broccoli and turmeric—can exert anti-inflammatory effects in the body. Likewise, there’s evidence that some foods may be pro-inflammatory—such as red meat and ultra-processed foods that are high in added sugars and saturated fat.

“I have a lot of patients who ask what they should eat and avoid, and I tell them that as long as they’re not allergic, there’s no one food you can eat that will cause an anti-inflammatory response. So eating 18 pounds of blueberries one day isn’t going to lower inflammation. And also, if you have red meat once in a while, it’s not going to cause systemic inflammation,” says Bragagnini.

What she and Little say matters most is your overall dietary pattern. Eat plenty of fruits and vegetables, high-fiber whole grains, lean protein that’s low in saturated fat (although the occasional cheeseburger or fast-food stop is fine, Bragagnini says), plant-based protein (like beans and tofu), calcium- and vitamin D-rich dairy or dairy alternatives, and heart-healthy fats (like those found in nuts, salmon and seed oils). And keep an eye on how much added sugar you’re getting. Research on these types of eating patterns, like the Mediterranean and DASH diets, has highlighted time and time again the anti-inflammatory benefits that can result.

“The nature of the type of chronic inflammation we’re talking about is the result of your environment and lifestyle playing out over many months and years. That’s what leads to an anti-inflammatory response that is more powerful than any single food that you eat on a given day,” says Little.

Regular exercise is also important. It’s a proven way to tamp down inflammation, adds Little. The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity physical activity. You can also do a mix of the two. But any amount of movement you can fit into your day—even if it’s 10 minutes here and there—may be beneficial.

And don’t underestimate the power of a good night’s sleep. Regularly getting too few hours, tossing and turning during the night or just generally getting a crummy night’s sleep can crank up inflammation in your body over time. The average adult needs around seven hours of good-quality sleep (key point here—good-quality) each night.

Lastly, do what you can to manage stress. Inflammation can spring from any chronic stressor—physical or mental. And that’s why it’s important to reduce the amount of stress in your life as much as possible, according to Little. So think about what that could look like for you: Taking a long, hot bath? Curling up with a good book? Hiking with your dog? Chatting with a good friend—or your therapist? Spending some time meditating each morning? Finding regular ways to tamp down those frazzled feelings could be quite helpful in lowering inflammation.

The Bottom Line

Some inflammation—the acute kind—can be extremely beneficial. It helps keep you healthy and fends off and repairs any damage that comes your way; whether it’s the flu or a nasty blister you got from your new shoes. The chronic type of inflammation is what experts say you want to try to avoid. While some folks might tout eliminating certain ingredients—even complete food groups—as the answer to quelling inflammation, there’s no scientific research backing up those claims. The best way to fight chronic inflammation and safeguard your health is by making good lifestyle choices like eating an overall healthy diet, exercising regularly, getting enough sleep and limiting your stress levels.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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Labels: canola oil, dairy products, inflammation myths, nightshades veggies, not toxic, omega 6 & 3 fatty acids, processed foods, right combo, right way of cooking matters

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