Tips for Reducing Stress, a Common Trigger for Digestive Issues

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Stress that begins in the brain can manifest as stomach ache, heartburn, reflux or even Irritable Bowel Syndrome (IBS). The gut can be negatively affected by a single, stressful event or an accumulation of small, daily stressors.

When it comes to the link between the nervous system and digestive system, there seem to be more questions than answers. What is certain, however, is that the link is strong. The gut is often referred to as “the little brain” because it is the largest area of nerves outside of the brain.

If you think that your digestive issues may be rooted in stress, here are six stress-reducing tips:

  1. Incorporate relaxation into your day. Whether you use meditation, yoga, prayer or another method, choose an activity that relaxes you and perform that activity at the same time each day. You may want to begin your day with meditation and attend a yoga class after work.
  2. Don’t be afraid to say “no.” Taking on too many responsibilities can cause considerable anxiety and digestive distress, so make sure to leave time in your schedule for rest.
  3. Keep a journal. Journaling daily will help you gain an understanding of patterns that may be affecting your stress. See if you can identify the cause of your stress. Is it a relationship? A boss you can’t seem to please? A long commute? If you isolate the source, you can make changes to eliminate stressors from your life.
  4. Find a confidante. Talking through your stress with a trusted friend or family member can be a good way to relieve tension and solve problems. Ask your confidante to remind you of all the good things going on in your life as well. Sometimes it’s easy to just focus on the negative.
  5. Call your doctor. Stress can have an adverse effect on your sleep patterns and eating habits which can damage your health. You may need the support of your primary care physician and gastroenterologist.
  6. Be willing to take action. Reducing and eliminating stressors from your life can be difficult, but change may be necessary for your digestive health to improve.

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Natural Remedies for Relieving Joint Pain in Cooler Weather

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When colder weather sets in, try easing your extra joint-pain challenges with one of these natural remedies:

  1. Wear lots of warm layers. Layering allows you to control your comfort level when temperatures change throughout the day. For example, you can wear two pairs of socks, then peel them off as needed. Or regularly layer long underwear under your regular clothing, then remove your top layers as needed.
  2. Wear a hat. You probably heard that much of your body heat escapes through your head. A simple solution is to wear a knit hat — even when you’re indoors.
  3. Wear warm footwear. Switch to insulated winter boots and store your regular shoes for the season. Also, wear warm slippers indoors, but make sure they aren’t so bulky that it is difficult for you to walk.
  4. Cozy up with a heated bean bag. Many retailers sell bean bag “cozies” which can be warmed in a microwave oven, then used to keep you warm, just like a hot water bottle. Get one to have on hand, then heat and reheat throughout the day whenever you need a “warm up.”
  5. Warm your bed before you tuck in for the night. Place a hot water bottle or heated bean bag under the covers a few minutes before you go to bed. Chances are, you’ll not only feel warmer throughout the night, you might even sleep better too.
  6. Stay hydrated. When it’s hot outside, it’s normal to reach frequently for a glass of water to refresh yourself. But once it gets colder, you may start drinking less without even realizing it. Try to remember to stay well-hydrated because recent studies show even mild dehydration can make you more sensitive to pain.
  7. Move your exercise indoors. When it gets cold outside, many people have a tendency to become less active. Plan ahead for the winter by establishing an exercise routine you can stick to indoors, such as using a treadmill or working out to an exercise video.
  8. Consider a Vitamin D supplement. During winter, you’re less likely to get enough vitamin D from its natural source — sunlight. If this happens, you might be more sensitive to joint pain. Talk to your doctor about your need for supplements or vitamin D-fortified foods.

Finally, don’t forget there are other natural remedies to help manage joint pain you can — and should — use no matter what the temperature is outside. Two important ones are eating an anti-inflammatory diet and maintaining a healthy weight.

Eye-Healthy Thanksgiving Foods

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Instead of making turkey the focal point of your feast, recall that the Thanksgiving holiday is about celebrating the bountiful fall harvest. Colorful fruits and vegetables can be the theme of your Thanksgiving table, serving to nourish your vision as well as your stomach.

When planning your Thanksgiving meal, use the colors of fall to guide you. Foods that are red, burgundy, violet, deep orange and yellow are full of flavor and packed with eye-nourishing vitamins. Carotenoids, a group of A vitamins that includes beta-carotene, lycopene and lutein, help fight against free-radical damage. When you combine carotenoids with other essential vitamins and nutrients, they provide health benefits that are essential for aging eyes.

Remember that fruits and vegetables will lose some of their nutritional potency in the cooking process, so try to eat raw foods whenever possible. You can practice this principle by creating an eye-catching veggie tray with various colors of bell peppers, broccoli, radishes and carrots.

Two of the carotenoids are in popular foods found on the Thanksgiving table: beta-carotene and lutein. And don’t forget the Vitamin C, another powerful antioxidant that promotes eye health.

  • Beta-carotene —These powerful antioxidants are found in pumpkin, carrots, sweet potatoes, yams, winter squash and cantaloupe. For a boost in beta-carotene, look for recipes and dishes that are yellow or orange.
  • Lutein — Dark, leafy greens such as kale, spinach and collards have lutein, which is important for good macular function. Make a large bowl of mixed green salad for your harvest table and garnish it with eye-healthy dried berries, orange slices and walnuts.
  • Vitamin C — Citrus, broccoli, leafy greens, cranberries and bell peppers are excellent sources of vitamin C. One easy way to boost vitamin C intake is to replace mashed potatoes with mashed cauliflower. Just steam a head of cauliflower and blend it in the food processer with some milk, butter, salt and pepper. Cauliflower is also high in omega-3, which is associated with healthy visual development.

Research shows that what you eat makes a significant impact on your visual health, and not just on Thanksgiving. According to the Age-Related Eye Disease Studies (AREDS and AREDS2), an increased intake of antioxidant vitamins reduced age-related macular degeneration (AMD) risk by about 25 percent and reduced vision loss by 19 percent. Other studies linked higher vitamin C and E intake with a reduced risk for cataracts.

So fill your plate with mashed cauliflower, steamed carrots, sautéed spinach, and homemade cranberry sauce with orange zest. Make your Thanksgiving table a feast for the eyes this year!

Eating Purple Potatoes Could Prevent Colon Cancer

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Purple potatoes, and other foods that are high in antioxidants like phenolic acids and anthocyanins, could lower your risk for colon cancer and other diseases like type-2 diabetes. Jairam K.P. Vanamala, a professor of food sciences at Pennsylvania State University, led a research project to put this theory to the test. The team studied two groups of pigs. One group received a normal diet and one group was fed a normal diet supplemented with purple potatoes. After 13 weeks, the pigs that ate purple potatoes experienced a reduction in pro-inflammatory proteins in the colon.

After he completed the study on the pigs, Professor Vanamala reflected on the team’s discovery: “What we are learning is that food is a double-edge sword — it may promote disease, but it may also help prevent chronic diseases, like colon cancer” (source: Medical News Today).

Professor Vanamala’s study is one of many that underscore the importance of eating a variety of fresh fruits and vegetables and lowering intake of high-fat foods like red meat. Even though most colon cancers are preventable with healthy choices and regular colonoscopies, the American Cancer Society predicts that there will be 95,520 new cases of colon cancer diagnosed in the United States this year. This statistic means that colon cancer is the third-leading cause of cancer death among men and women.

If your diet needs an overhaul, it’s not too late to start eating healthier foods. The foods that contain the most nutrition will be on the outer perimeter of the grocery store, especially in the produce section. You don’t have to limit your new diet to purple potatoes either. There are many other foods that contain phenolic acids and anthocyanins.

Good sources of phenolic acids include:

  • Mangos
  • Berries
  • Apples
  • Citrus fruits
  • Plums
  • Cherries
  • Kiwis
  • Tea and coffee
  • Red wine
  • Flour made from whole wheat, rice, corn or oats

Anthocyanins will often be purple or red in color. Good sources of anthocyanins include:

  • Red cabbage
  • Red onion
  • Radishes
  • Red beans
  • Black currents
  • Red, purple and black grapes
  • Blackberries
  • Red wine

The deepness of the pigment in a fruit or vegetable generally reflects its concentration of antioxidants. The darker the color, the more the benefit (source: American Journal of Clinical Nutrition).

To reduce your risk for colon cancer, make an appointment with your doctor to discuss preventative steps you can take each day. A diet that includes a variety of colorful fruits and vegetables, lean protein and whole grains will help you maintain a healthy weight, feel energized and stay colon cancer-free. It’s also important to be aware of risk factors like age, family history and ethnicity, so talk to your doctor to get a full picture of your digestive health.

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Could Your Gut Be Affecting Your Arthritis?

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“Good” microbes protect your health, by helping the immune system identify and ward off dangerous pathogens and inflammation. However, if they are “bad” microbes, become disrupted or if some types are more or less abundant than the others, they can have a negative effect.

In fact, there is increasing evidence suggesting that disruptions in your microbiome can cause or contribute to many chronic diseases, including rheumatoid arthritis (RA). Scientists are also wondering whether it will one day be possible to treat arthritis and other diseases by adjusting the microbiome. Many believe that someday it will.

Start Improving Your Gut Health Today

While adjusting the microbiome in your gut to treat arthritis is still just an idea, the good news is, right now you can still take steps to improve your gut health—and reduce joint swelling, stiffness and your arthritis symptoms.

How? By carefully choosing the foods you eat. That’s because your diet has a direct impact on your gut health, the strength of your immune system and the severity of your arthritic symptoms.

There are several diets that have been shown in studies to improve gut health. They are:

  • Mediterranean Diet: If you have RA you can benefit from a Mediterranean diet which has been scientifically proven to be anti-inflammatory. It includes high quality oils and fats, like olive oil and avocado oil, nuts and seeds, whole grains and plenty of vegetables and fruits. Red meat should be avoided, or eaten if it is lean, a few times a month. Instead, eat more fish—especially fish high in omega-3 fatty acids such as salmon and tuna.
  • Vegan Diet: Some small studies suggest a vegan diet can change the gut microbiome and improve arthritis symptoms. In a vegan diet, you do not eat any animal products—that includes meat but also eggs, dairy products and any other foods that include animal-derived ingredients.
  • Vegan and Gluten-Free Diet: In another study, a small group of participants who had RA followed a gluten-free vegan diet for three months. They experienced reduced inflammation.

Finally, keep in mind that if you do decide to alter your diet significantly, you may need to take vitamin supplements, especially if you choose to go vegan. If you have questions or concerns, talk to your doctor to make sure you are getting all the vitamins and nutrients you need.

Healthy Habits Today Can Help You Avoid Arthritis Tomorrow

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Here are some general tips you can follow to help reduce your risk of developing arthritis.

  • Stay hydrated. Cartilage — the cushioning tissue in your joints — needs ample hydration in order to protect your joints adequately. Experts recommend drinking six to eight cups of water a day.
  • Maintain a healthy weight. Each pound of extra weight loads several pounds of extra stress on your joints.
  • Stop smoking. Smoking has been identified as a factor that causes poor immune responses in people who are genetically more likely to develop arthritis.
  • Avoid high heels. High heels can cause inflammation and can put stress on the feet and knees. Instead wear high quality shoes with good support.
  • Get enough vitamin D. Vitamin D is good for the bones and has been shown to lessen the progression of osteoarthritis.
  • Get enough vitamin C. Studies show eating fresh fruits and vegetables that are high in vitamin C may help prevent osteoarthritis.
  • Eat fish. Fish that contain omega-3 fatty acids such as salmon and trout may help reduce inflammation and help prevent arthritis.

High Risk Groups

Some groups are at higher risk for developing arthritis due to the activities they perform. This includes people who work long hours as well as young athletes. Here are some arthritis prevention tips specific to these groups.

At Work:

  • When sitting, use a chair that fully supports your lower and mid-back. If you are using a computer, ensure your elbows can be positioned at a 90-degree angle to the keyboard.
  • When standing, make sure that your work area is not only set up to support the work you do, but also is adjusted to your body type and height. Try using footrests so you can shift your weight from one foot to another.

Young Athletes:

  • If you play contact sports, always wear protective gear and use the proper equipment.
  • Play safely to avoid anterior cruciate ligament (ACL) tears in your knees. Torn ACLs can lead to osteoarthritis years or decades later.
  • Listen to your body and use common sense. Don’t overdo it and never “play through” the pain.
  • Build your quadriceps and hamstring muscles. This can protect your knees from injury and future arthritis.
  • If a joint is painful due to play, apply ice to the area. This is usually the first step toward avoiding more serious injury and reducing the risk of future arthritis.

Finally, one of the simplest ways to prevent arthritis is through movement. So get up and move, twist and turn, stretch those arms and legs. One day, your bones and joints will thank you for it!

The Power of Ginger to Relieve Heartburn

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Ginger has been used worldwide as a natural cure-all for everything from malaria to baldness, but it is most commonly celebrated as a remedy for digestive problems. Because of the vast range of gastrointestinal issues, researchers continue to “dig deeper” to find more uses for this spicy, fragrant root (Source: Web MD).

Scientists are especially curious about whether ginger can relieve acid reflux and symptoms of heartburn. A 2011 study found that participants who took ginger supplements showed reduced levels of inflammation within one month. This could be due to the phenolic compounds in ginger, which can ease stomach irritation. Phenols are also known to reduce gastric contractions that might allow acid from the stomach to flow up into the esophagus (Source: Healthline).

Currently, most studies on ginger are limited to its nausea-reducing effects, so there is certainly room for more research on ginger’s effectiveness against acid reflux and heartburn. However, there is no denying that cultures worldwide have been using ginger to soothe digestive conditions for generations. According to Home Remedies for Life, ginger can also help:

  • Regulate the flow of juices in the GI tract to promote food absorption
  • Absorb excess stomach acid
  • Speed the digestion process
  • Tighten the lower esophageal sphincter between the stomach and esophagus

So whether you seek relief from rheumatoid arthritis, menstrual pain, cough, respiratory problems, migraine headaches, bronchitis, tooth aches, snake bites or just common heartburn, give ginger a try!

Here is a recipe for ginger root tea that includes only four ingredients.

Ginger Root Tea

  1. Peel and mince a piece of one-inch ginger root.
  2. Boil 1 cup of water and add ginger pieces.
  3. Boil water and ginger together for 5 minutes.
  4. Remove from heat. Cover with lid and let steep for 20 minutes.
  5. Strain and stir in ½ teaspoon honey and lemon juice to taste.

You can enjoy a cup of ginger root tea up to two times per day to help relieve heartburn. Remember that ginger should be used occasionally as a natural treatment for heartburn relief and should not be a permanent solution.

Chronic heartburn could be a warning sign of something more serious, so pay attention to your symptoms and call your doctor if your symptoms last more than two weeks or worsen.

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Why You Still Need to Wear Sunglasses in the Fall

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It might be time for a little refresher on the importance of wearing sunglasses throughout the year. Remember, ultraviolet rays are just as harmful on cloudy or overcast days as they are on sunny ones. Here are five good reasons to wear your sunglasses in the fall.

  1. Sunglasses make you look cool. Eyewear is more popular than ever, and sunglasses are a way to make a statement about your style. Instead of buying a cheap pair of sunglasses, invest in a quality pair of stylish sunglasses with proper UV protection. Once you find the glasses you love, purchase a case to keep them safe and prevent them from getting lost.
  2. Sunglasses keep your eyes moist and comfortable. You’ve probably experienced dry eye before, and you know how annoying it can be. Unfortunately, you are more susceptible to dry eye during the cooler months of the year. Cold air, wind and lower humidity can make eyes itchy, watery and red. Lubricating drops can help alleviate dry eye — be careful though, they can be habit-forming and can sometimes make your condition worse.
  3. Sunglasses protect you from wrinkles. You are saying “yes” to wrinkles, crow’s feet and fine lines if you are saying “no” to your sunglasses. The combination of daily sunscreen and sunglasses with larger lenses will shield the delicate skin on your face from the damaging effects of UV rays.
  4. Sunglasses help prevent cataracts. A cataract is a clouding of the lens of the eye, and one of the main causes is sun exposure. Reducing your exposure to ultraviolet radiation could prevent or delay the development of cataracts which slowly deteriorate your vision and can affect your quality of life. By the age of 40, 1 out of every 6 Americans has a developing cataract, so it’s a good idea to sport those shades.
  5. Sunglasses help reduce the risk for cancer and growths on or around the eye. Excessive exposure to the sun can cause many problems such as cancers of the eyelid, melanoma, or pterygium. Although pterygium growths are not cancerous, they can interfere with your vision and require surgery.

Solar radiation and UV rays are harmful during all four seasons, no matter your age or the area in which you live. The fall sun is lower in the sky, but this means it is also shining more directly into your eyes even if it does not seem as bright. Make it a priority to go out and buy a new pair of sunglasses and wear them every day. You’ll be looking fantastic and protecting your vision at the same time.

Taking Steps, Literally, to Help Prevent Osteoporosis

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The fact that bones are living tissue is good news. That’s because it means you can take steps to improve your bone health — and one of the best ways to strengthen your bones is through exercise.

When you perform certain types of exercises, it causes your muscles and tendons to pull on your bones. This, in turn, stimulates the bone cells causing them to produce more
bone tissue.

Exercise can help prevent osteoporosis, a serious disease in which your bones become brittle, weak and may even break easily. Although post-menopausal women are at a higher risk for osteoporosis, anyone can develop it, so taking actions to avoid it is good for everyone.

Some of the best activities for preventing osteoporosis are weight-bearing exercises, resistance training and high-impact workouts.

While these workouts can all have a direct impact on preventing osteoporosis, workouts that focus on flexibility and balance are also good for your overall bone health. They can reduce your risk of falls and your chances of sustaining a fracture. For these reasons, make sure to include balance and flexibility exercises in your workout routine, too.

Note: When it comes to working out, always remember that moderation is key. It is possible to overexercise, and in fact cause damage to your bones and joints. If you’re not sure if an exercise is right for you, talk to your doctor. If you already have osteoporosis, do not perform high-impact workouts, and ask your doctor which workouts are safe for you.

It’s Never Too Late to Get Started

It makes good sense to combine your workouts with other healthy lifestyle choices that can help improve your bone health. Be sure to get plenty of calcium in your diet, avoid alcohol or drink in moderation, and do not use tobacco products.

Finally, remember it’s never too late to start building new healthy habits. Although it is ideal to have been practicing osteoporosis-prevention exercises throughout your life,
starting at any age can benefit you and help you maintain strong and healthy bones!

Take Probiotics to Boost Your GI Health

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Americans are just beginning to understand what Asian and European cultures have known for centuries. Consuming foods and beverages containing probiotics can prevent and treat conditions from stomach upset to urinary tract infections.

A normal, healthy gut contains 500 species of 100 trillion microorganisms. Illnesses, poor diet or antibiotic use can easily disrupt the delicately balanced gut flora, and it can take weeks or even months to re-establish that balance. Adding probiotics to your diet can help rebuild the beneficial bacteria in your colon and boost your gastrointestinal tract in many ways.

Probiotics help improve digestion and nutrient absorption.

Gastric acids begin the digestive process in the stomach, but friendly bacteria take over when food arrives in the colon. A healthy balance of bacteria ensures thorough digestion and efficient nutrient absorption.

Probiotics help regulate the elimination of waste.

One of the most common digestive complaints is bowel trouble. Everyone struggles with constipation or diarrhea at times, and probiotics can help with both types of bowel distress. Studies on infants showed that probiotics can help shorten the course of diarrhea. Conversely, probiotics can soften hard stools and enhance GI motility, making stools easier to pass.

Probiotics help ease symptoms of digestive disorders.

The GI tract is the center of the body’s immunity. Increasing beneficial bacteria can help treat conditions including indigestion, lactose intolerance and irritable bowel syndrome. Researchers are investigating whether probiotics can provide protection against infections and illnesses outside of the digestive tract such as tooth decay, skin infections, allergies and yeast infections.

If you have never tried probiotics, you may want to consider introducing them slowly into your diet. Here is a list of some of the most common sources of probiotics:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Kombucha
  • Pickles
  • Miso
  • Dark chocolate
  • Apple cider vinegar

When shopping for a quality probiotic, look for a food or beverage that contains a minimum of 10 billion live bacteria. Pay attention to the expiration date as well. For maximum benefit, consume the product as soon as possible. The number of live bacteria will decrease as the expiration approaches. Enjoy trying something new for the sake of your digestion and — for life!

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