10 Methods for Managing Uric Acid Levels

Uric acid, a byproduct of purine breakdown from specific foods like mushrooms, anchovies, organ meats, beer, and wine, is excreted from the body through various pathways including the blood, kidneys, and urine. However, an excess of uric acid or insufficient elimination may lead to its accumulation in the bloodstream, a condition known as hyperuricemia.

As uric acid transforms into urate crystals within the body, it can aggregate around joints and soft tissues, causing discomfort, inflammation, and conditions such as gout—a form of arthritis commonly affecting the feet and toes. Notably, hyperuricemia can also result from certain cancer treatments or the presence of cancer itself. Elevated uric acid levels may indicate underlying health issues like diabetes, hypoparathyroidism, kidney stones, kidney failure, and bone marrow disorders.

For individuals suspecting hyperuricemia, consulting a healthcare professional is essential to confirm the diagnosis and formulate a treatment plan. While hyperuricemia is not generally severe, it can serve as a precursor to more critical ailments. Treatment focuses on reducing blood uric acid levels through medications or alterations in lifestyle and dietary habits.

Below are ten natural strategies to regulate uric acid levels effectively:

6 Benefits of Apple Cider Vinegar
  1. Apple Cider Vinegar
    Derived from fermented apples or apple cider, organic, unpasteurized apple cider vinegar serves various purposes like culinary use, skin and hair care, and promoting health. Rich in essential minerals, amino acids, antioxidants, and acetic acid, apple cider vinegar is believed to aid in gout treatment by breaking down uric acid crystals. Regular consumption may alleviate joint inflammation and symptoms of hyperuricemia and gout.

To maximize benefits, opt for unpasteurized, organic, raw apple cider vinegar. Mix a teaspoon in a glass of water and consume two to three times daily, ensuring it is diluted to prevent enamel damage.

How To Make Lemon Juice
  1. Lemon Juice
    Originating in Asia, lemons, abundant in vitamin C and citric acid, have various medicinal applications and culinary uses. Lemon juice alkalizes once ingested, assisting in neutralizing uric acid in the body. Consumption, especially with warm water in the morning and post-meals, can support liver function and reduce uric acid levels.

For further alkalization, blend half a tablespoon of baking soda with two tablespoons of lemon juice in water, ensuring full dissolution before consumption.

Are Cherries Good for You?
  1. Cherries
    Belonging to the Rosaceae family, cherries are rich in essential nutrients and contain anthocyanins, potent antioxidants believed to reduce blood uric acid levels effectively. Incorporating half a cup of tart cherries into your daily diet can aid in mitigating uric acid levels. Alternatively, cherry juice can be produced by blending and straining cherries, with a teaspoon of honey for added sweetness.
  2. Baking Soda
    Known for its pH-balancing properties, baking soda can counteract acidity in the body, aiding in eliminating uric acid build-up. Mixing half a teaspoon in water and consuming up to four glasses daily for a maximum of two weeks can assist in reducing uric acid levels.
  3. Olive Oil
    Extracted from olives, olive oil boasts various health benefits, including anti-inflammatory properties that aid in combating uric acid accumulation. Incorporating olive oil into your diet as a healthier fat alternative or consuming 1-2 tablespoons daily can contribute to lowering uric acid levels.
  4. Water
    Despite being frequently overlooked, sufficient water intake is pivotal in regulating uric acid levels. Adequate hydration prevents the formation of uric acid crystals and supports their flushing from the body, reducing the risk of gout attacks. Aim for eight or more glasses of water daily, replacing sugary beverages with water for optimal benefits.
  5. Low-Purine Diet
    A diet low in purines, such as the Mediterranean diet, emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, olive oil, herbs, spices, fish, poultry, and red wine. Prioritizing low-purine foods over high-purine options like organ meats, red meat, seafood, and alcohol can aid in managing uric acid levels effectively.
  6. High-Fiber and Starchy Carbohydrates
    Rich in dietary fiber, foods like whole grains, vegetables, fruits, legumes, and starchy carbohydrates aid in regulating digestion and promoting regularity. Soluble fiber assists in sugar and cholesterol management, while starchy carbohydrates offer sustained energy and necessary nutrients. Including these foods in your meals can aid in uric acid elimination through waste products.
  7. Dairy Products
    Dairy products like milk, cheese, and yogurt contain essential nutrients that benefit bone health and may aid in reducing uric acid levels. Treating dairy products as a low-purine source of protein can facilitate the removal of uric acid from the body, supporting overall health.
  8. Wheatgrass Juice
    Regarded as nature’s health tonic, wheatgrass juice is rich in chlorophyll, vitamins, and minerals, offering numerous health benefits including detoxification and hormonal regulation. Consuming wheatgrass juice on an empty stomach can assist in restoring blood alkalinity, thereby effectively reducing uric acid build-up.

Incorporating these natural methods into your routine can aid in managing uric acid levels effectively and promoting overall well-being.

Healthy, Scientifically Proven Foods for Regulating Blood Sugar Levels

Embarking on a journey towards a diabetic-friendly diet presents a real challenge for many individuals. Diabetes and prediabetes demand constant vigilance over blood sugar levels, carbohydrate intake, and overall weight. Allowing blood sugar to soar can pave the way for potential kidney issues, heart complications, and even nerve damage.

Fortunately, individuals with diabetes can relish a delightful diet if armed with the knowledge of what to consume. Flavor-enhancers like garlic and cinnamon can still be enjoyed, and simple practices such as savoring a glass of milk in the morning can help regulate blood sugar levels. If you’re eager to explore the healthiest food options tailored for diabetics, your search ends here.

Vibrant Greens: Unleash the Power of Leafy Marvels

Dark leafy vegetables like spinach and kale stand as nutritional powerhouses for those navigating diabetes. Their secret weapon lies in their robust vitamin C content. A study from 2015 unveiled vitamin C’s prowess in reducing inflammatory markers and blood sugar levels. Published in Drug Design, Development, and Therapy, the study hinted at leafy greens potentially alleviating symptoms in individuals with type 2 diabetes.

Packed with essential minerals while being low in calories and carbohydrates, leafy greens offer a plethora of benefits. Another enlightening study by the University of Lanchester concluded that integrating more leafy greens into your diet could slash the risk of developing type 2 diabetes. Spinach, cabbage, and kale are divine additions to a diabetic-friendly diet.

Morning Milk Magic: Embracing a Nutrient-Packed Start

The longstanding debate over milk’s impact on diabetes continues, yet recent studies are shedding light on a positive correlation. In a 2018 study published in the Journal of Dairy Science, researchers unveiled how breakfast paired with milk could benefit individuals managing diabetes throughout the day. The protein content in milk induces prolonged satiety, effectively regulating both blood sugar and appetite.

This crucial component, when combined with a high-carbohydrate cereal, showed promising outcomes. In 2016, researchers from Tel Aviv University highlighted dairy products’ potency in managing blood sugar effectively compared to eggs and soy. The bottom line: feel free to savor a hearty whole-wheat cereal for a nutrient-rich start.

Berries: Tiny Treasures for Diabetic Wellness

Whether you fancy strawberries, blueberries, or raspberries, all present a formidable arsenal against diabetes. In the journal Obesity, researchers from the Illinois Institute of Technology elucidated how berries aid in combating insulin resistance. Participants who relished two cups of raspberries daily experienced lower glucose concentrations, signifying the power these berries hold.

Even a modest intake of berries can significantly slash the risk of diabetes. A Chinese study showcased that individuals consuming 17 grams of berries recorded a remarkable 5% decline in their risk of developing type 2 diabetes. To put it into perspective, this equates to relishing 13 blueberries, nine raspberries, two blackberries, and a sizeable strawberry – truly a sweet defense against diabetes.

Empowering Choices, One Nutritious Step at a Time

As we delve deeper into the realm of diabetes management through dietary practices, each section will unravel the potent benefits of various foods tailored to support stable blood sugar levels. Get ready to embark on a flavorful and nutrient-rich journey towards empowered health and well-being. Stay tuned for more insights and guidance on managing diabetes through mindful eating.

10 Early Warning Signs of Prediabetes You Can’t Ignore

Prediabetes is a state in which blood glucose levels are higher than normal but have not yet reached the diagnostic criteria for diabetes. If left unchecked, prediabetes may progress to type 2 diabetes. However, through early detection and intervention, prediabetes can be reversed. Here are 10 early warning signs that should not be ignored:

Frequent thirst


If you feel thirsty frequently and drink increased amounts of water, this could be a sign of elevated blood sugar levels. High blood sugar levels cause the body to become dehydrated, which in turn increases the feeling of thirst.

Frequent urination


Associated with frequent thirst is frequent urination. High blood sugar causes the kidneys to excrete more sugar, which increases urine production.

Frequent Urination: What It Means, Causes and How To Stop?

Fatigue


Feeling fatigued even after getting enough sleep may be the result of unstable blood sugar levels. The body’s inability to effectively utilize sugar as a source of energy can lead to feelings of fatigue.

Blurred vision


High blood sugar affects the lens of the eye, distorting it and causing blurred vision. If your vision suddenly becomes blurry, you should check your blood sugar levels as soon as possible.

Slow wound healing


If you notice that small cuts or wounds are healing slower than usual, this could be a sign of high blood sugar levels. High blood sugar can slow down the healing process by affecting blood circulation and immune system function.

Skin changes


Melanosis or thickening of the skin, especially on the neck, armpits and joints, may be a sign of insulin resistance, which is a common symptom of pre-diabetes.

Increased hunger


Feeling hungry even though you have just eaten may be caused by fluctuating blood sugar levels. High blood sugar affects the secretion of hunger hormones, making you feel hungrier.

Weight changes


Unexplained weight gain or loss may be the result of unstable blood sugar levels. High blood sugar affects metabolism, which can lead to weight changes.

Numbness in hands and feet


High blood sugar can damage the nervous system, leading to numbness or tingling sensations in the hands and feet. If you often feel numbness in your hands and feet, you should consider checking your blood sugar levels.

Mood swings


Fluctuations in blood sugar levels can affect mood stability. You may find yourself more likely to feel irritable, anxious or depressed.

Prevention and management


If you find yourself experiencing any one or more of the above symptoms, it is advisable to consult your doctor and have your blood sugar tested as soon as possible. Pre-diabetes can be effectively prevented and managed by eating a healthy diet, exercising regularly and maintaining good lifestyle habits.

Remember, early detection and intervention are key. Don’t ignore the warning signs, taking timely action can help you stay healthy and free from diabetes.

Ignoring These 10 Signs Could Delay Prostate Cancer Diagnosis

Being aware of the early signs of prostate cancer is crucial for timely diagnosis and treatment. Ignoring these symptoms could lead to a late diagnosis, which significantly impacts treatment options and outcomes. Here are ten signs you should never ignore:

Frequent Urination If you find yourself needing to urinate more often, especially at night, it could be a sign of prostate issues.

If you find yourself needing to urinate more often, especially at night, it could be a sign of prostate issues.

Difficulty Starting Urination

Struggling to start urinating or experiencing a weak urine flow can be early indicators of prostate problems.

Painful Urination

Any discomfort or pain while urinating should not be overlooked.

Blood in Urine or Semen

The presence of blood in your urine or semen is a serious symptom that requires immediate medical attention.

Erectile Dysfunction

Difficulty achieving or maintaining an erection can be linked to prostate cancer.

Discomfort in the Pelvic Area

Persistent pain or discomfort in the pelvic region, hips, or thighs can be a warning sign.

Painful Ejaculation

Experiencing pain during ejaculation should be discussed with a healthcare professional.

Unexplained Weight Loss

Sudden, unexplained weight loss can sometimes be associated with cancer.

Fatigue

Persistent fatigue that doesn’t improve with rest may be a symptom of an underlying issue, including cancer.

Back Pain

Chronic back pain, especially in the lower back, can sometimes be linked to prostate cancer.

13 Therapist-Endorsed Strategies for Alleviating Loneliness

Experiencing loneliness can strike a heavy blow to one’s self-esteem, often accompanied by a whirlwind of emotions like hopelessness and sadness (speaking from personal experience). Perhaps you’ve unintentionally drifted apart from friends upon reaching the shores of Adulthood. Maybe you’ve relocated away from family or recently gone through a breakup. Therapist Daria Stepanian, LMFT, highlights that being surrounded by individuals without true emotional or physical intimacy, or lacking shared interests and values, can also foster feelings of loneliness. Can you relate? Absolutely.

Regardless of your circumstances, feeling isolated is far from enjoyable. Yet, with some effort and guidance from mental health professionals, loneliness can gradually become more bearable. You’re capable of this!

1. Embrace the Freedom of Your Solo Time

During moments of loneliness, it’s easy to fixate on what you lack—like a close-knit group of friends to hang out with or a profound connection with another individual. While these emotions are valid, it’s equally important to recognize that you deserve joy and happiness, and are entirely free to pursue them. Therapist Jin Kim, LMFT, suggests that engaging in activities that bring you joy can shift your focus away from loneliness, offering a sense of relief. Therefore, consider engaging in activities that genuinely bring you pleasure during your free time, whether it involves immersing yourself in a captivating TV show or book, listening to your favorite album in its entirety, or simply lounging in the park for hours—whatever sparks laughter or smiles within you.

2. Indulge in Activities Alone, without the Need for a Companion

Individuals often get caught up in the belief that they must socialize in pairs or groups. However, if you engage in enjoyable activities independently, you might stumble upon a potential friend along the way, notes therapist Erica Turner, LMFT. “By deciding to visit a museum” or attend a cookout, you are likely to encounter like-minded individuals who enjoy similar interests.

Should you not find kindred spirits, at the very least, you’ll emerge with cherished moments of self-reflection. This approach not only diverts the focus from loneliness to solitude but also allows you to embrace a sense of independence and contentment while enjoying your own company, as expressed by licensed clinical psychologist Ryan Howes, PhD. By shifting your mindset towards self-care, moments spent alone can be perceived as a gift rather than a burden.

3. Engage in Communities Aligned with Your Interests

Participating in a club or group of individuals who share similar interests—perhaps not officially deemed a club but embodying the spirit of one—is touted as an excellent method to forge authentic connections, according to licensed clinical psychologist Sophia Choukas-Bradley, PhD, an assistant professor of psychology at the University of Pittsburgh. For instance, Dr. Choukas-Bradley recounts her experience joining a feminist book club upon relocating to a new city, underscoring the enriching possibilities. Is there a running group you could join? How about a gathering dedicated to showcasing vintage cars on a monthly basis? Rest assured, such opportunities likely exist!

4. Embrace Public Outings

Merely stepping out in public can alleviate feelings of isolation, even if you do not engage with others during your outings, shares grief and trauma therapist Katherine Hatch, LCSW. Whether it’s working at a coffee shop, window shopping, or engaging in activities that bring solace, the key lies in immersing oneself in the human experience, she emphasizes. Given our innate social nature, feeling a sense of belonging to a larger group is essential, as highlighted by Kim. If you find it comfortable, making eye contact with individuals at a store, restaurant, or elsewhere may establish a subtle connection. While reciprocation isn’t guaranteed, the gesture is worth a try.

5. Appreciate Your Uniqueness

If feelings of loneliness coincide with low self-esteem, it’s understandable; “When we experience loneliness, self-criticism often intensifies,” remarks psychiatrist and psychotherapist Melissa Shepard, MD. The narrative of blaming oneself for feeling lonely can be particularly poignant.

Though it might seem awkward, compiling a mental or physical list of your admirable qualities and why you hold significance can offer a boost in self-assurance, recommends Stepanian. Additionally, practicing self-affirmations could provide a small yet impactful elevation in self-confidence, steering you away from a self-deprecating spiral. Furthermore, acknowledging that others undergo similar struggles can offer solace, as noted by Dr. Shepard.

6. Prioritize Self-Care

Taking proactive steps to tend to your well-being is a significant way to combat feelings of loneliness, suggests therapist Lawrence Jackson, PhD, LMFT. Reflect on what activities would bring you comfort or joy. It could be completing a lingering task on your to-do list, treating yourself to a delightful takeout meal, or finally organizing your laundry. While seemingly straightforward, identifying and fulfilling your genuine needs might pose a challenge.

7. Explore Your Feelings of Loneliness

Documenting your emotions and thoughts when experiencing loneliness can provide a sense of tranquility and aid in releasing pent-up concerns, as shared by Stepanian in a prior conversation with Wondermind. Whether penning your reflections on paper, in your Notes app, or a digital document, the goal is to capture your emotions in a manner that resonates with you. For those seeking inspiration, consider exploring various journal prompts.

8. Visualize Your Loneliness

Contemplate the essence and perception of loneliness; by externalizing this emotion, you strip away its power. This practice can render feelings of isolation more manageable and less overwhelming, notes Hatch. Engage in doodling sessions that depict your understanding of loneliness, aiding in a deeper comprehension of these emotions. Unsure where to commence? Reflect on the color, shape, location within your body, and potential embodiment or sensation of loneliness, as suggested by Hatch.

9. Reflect on Your Connections

During bouts of loneliness, it’s common to convince oneself of social disconnection or lack of care from others, acknowledges therapist Alo Johnston, LMFT (who admits to sharing these sentiments). Although you may feel isolated, browsing through your phone contacts, text messages, or direct messages can serve as a gentle reminder that individuals in your life are available for conversation, affirms Johnston. While reaching out isn’t necessary, this act serves as a step towards recognizing that you are not alone.

10. Savor Real-life Connections Over Social Media

While some individuals find solace in social media for expanding their social circles, this platform can also exacerbate feelings of loneliness in certain scenarios. The curated highlight reels showcasing individuals engaged in enjoyable activities may intensify feelings of missing out. If seeking immediate connection, opt for extended conversations in person, over the phone, or via virtual platforms like Zoom, advises Dr. Choukas-Bradley. Such interactions offer a more substantial approach to alleviating loneliness compared to brief, often superficial exchanges on social media.

11. Define Your Socialization Preferences

When considering reaching out, take a moment to evaluate the level of connection you desire. Are you inclined towards a meaningful conversation? Excellent—go for it. Alternatively, a brief check-in text exchange or a friendly competition centered on sharing amusing memes prior to bedtime might suit your current mood, suggests Johnston. Recognize that there isn’t a universal formula for establishing connections; during periods of heightened loneliness, consider the most accessible avenue to foster a sense of connection, elaborates psychotherapist Sahar Martinez, PsyD, LMFT.

Should you contemplate messaging, calling, or video-calling an individual you’ve lost touch with recently, dismiss any apprehensions of being a bother, highlights Johnston. There are likely individuals in your circle whom you’ve also intended to reconnect with; envision how you would feel if they reached out to you. Chances are, you’d be open to reconnecting, and they might feel the same.

12. Challenge Negative Perceptions

Individuals experiencing loneliness often yearn for connection but grapple with the fear of rejection, notes psychotherapist and author Chris Warren-Dickins, LPC. You may be tempted to strike up a conversation with the person you regularly encounter at your local coffee shop or pilates class, yet fear their reaction. Confront the validity of this fear by recollecting instances when enjoyable conversations were initiated with unfamiliar individuals. Similarly, recall occasions when amiable strangers initiated conversations with you. Did you perceive them as strange, or did you appreciate the opportunity to connect? You may find that welcoming individuals exist within your orbit.

13. Engage in Charitable Endeavors

Participating in charitable initiatives or causes you support not only offers a sense of fulfillment in contributing to a greater good but also presents opportunities to meet remarkable individuals and interact with like-minded volunteers, as emphasized by Dr. Howes. Passionate about animal welfare? Explore shelters in your vicinity seeking support. Eager to spend more time outdoors? Seek out park cleanup events in your area. Notably, a study indicated that widowed individuals aged 51 and older who volunteered for two or more hours weekly experienced reduced feelings of loneliness. While volunteering is a niche suggestion, the underlying ethos remains: contributing to the well-being of others fosters connections that validate your presence.

Food Choices to Keep Your Gut Healthy

Maintaining a healthy gut is an important part of a strong immune system and overall health. Our “gut microbiome” consists of trillions of bacteria and other microorganisms that aid in digestion. These microbes are constantly reproducing and interacting with each other. Too much fat, sugar and animal products can cause the gut environment to become harmful, compromising healthy microbes and allowing harmful microbes to multiply and expand.

We need to consume foods containing probiotics and prebiotics to maintain a healthy gut microbiome. Probiotics provide beneficial microorganisms, while foods containing prebiotics help these microorganisms flourish and grow.

Beans and Legumes

Prebiotics are actually fiber and starch, which are not broken down by the body’s digestive enzymes. These indigestible compounds become food for beneficial microbes in the gut. The microbes break down prebiotics for energy and produce short-chain fatty acids (SCFAs), which help boost the immune system.

While most plant foods contain indigestible fiber and starch, legumes, such as beans, lentils, peas and chickpeas, are especially rich in prebiotics.

Asparagus

Asparagus is also a great source of prebiotics for beneficial microorganisms, as well as being rich in a variety of nutrients such as folate, vitamin K, iron and niacin.

Cooked asparagus may provide relief from certain digestive disorders by reducing inflammation. With over 300 edible varieties of asparagus on the market, try different kinds to capitalize on the benefits of this nutrient-dense vegetable.

Bananas

Bananas contribute to gut health because they contain prebiotic fiber and water. A medium-sized banana provides about 10 percent of the recommended daily dietary fiber for adults.

The BRAT diet that some doctors recommend for diarrhea includes bananas, applesauce, rice and toast. Studies have found that the fiber and antioxidants in bananas may promote the growth of beneficial microorganisms such as lactobacilli and inhibit the reproduction of some harmful bacteria.

Sauerkraut

Sauerkraut is rapidly gaining a reputation as a probiotic superfood. It is difficult to quantify the health benefits of sauerkraut because each fermented food is prepared differently and may contain different amounts and types of probiotics. However, consuming fermented foods has advantages over supplements that rely on precise measurements of probiotic content.

A batch of sauerkraut may contain as many as 28 strains of bacteria, which is significantly more than most supplements can provide. Probiotics in fermented foods are also more likely to grow and multiply in the gut, and are more vigorous and adaptable than those found in supplements.

Kimchi

Kimchi is another fermented food rich in active probiotics. The vegetables in kimchi provide plenty of fiber, and the lactic acid bacteria from the fermentation process may promote immune function.

While many traditional kimchi preparations use fish sauce and other fish products, studies have found that kimchi made with miso or soybean paste has very similar probiotic content. This means that vegetarians and vegans can also benefit from this food.

Tempeh

Tempeh is usually made from fermented soybeans, but other beans and legumes can also be used. As a plant-based food, tempe is rich in fiber. However, many tempe products sold in grocery stores have been pasteurized and may not contain active probiotics.

Consumers can look for suppliers that sell unpasteurized tempe or make their own tempe at home to benefit from its wide range of prebiotics and probiotics.

Apple Cider Vinegar

Raw apple cider vinegar contains pectin, a prebiotic fiber. Pectin lowers cholesterol and promotes the growth of beneficial bacteria in the intestines. The antioxidants in apple cider vinegar may help protect cells from harmful free radical damage.

While most studies are inconclusive about the health benefits of apple cider vinegar, adding a small amount of apple cider vinegar to your daily diet may provide some positive results. Vinegar is acidic, and undiluted vinegar may cause irritation or burns in the esophagus, and frequent exposure may erode tooth enamel. For this reason, experts recommend drinking apple cider vinegar with water or juice.

Kefir

Kefir is a dilute yogurt made by fermenting lactose with kefir bacteria, which has a tart, slightly sour flavor and is great for use in breakfast cereals, shakes, and other beverages.

Most kefir products are a great source of fiber and probiotics, which are great for gut health. While kefir is usually made with dairy milk, there are also vegetarian and vegan options based on soy milk.

Kombucha

Kombucha is a beverage made by fermenting plant material with a variety of microorganisms such as lactobacilli, yeast and acetic acid bacteria. The teas, juices, or herbs used to make kombucha contain a number of bioactive compounds that often have antioxidant properties.

Specific benefits vary depending on the ingredients and fermentation process of different types of kombucha, but this beverage offers a wide range of beneficial microorganisms, prebiotics and probiotics.

Fermented Coffee

Researchers at the National University of Singapore have developed fermented tea and coffee products enriched with active probiotics. The fermentation process is achieved by adding nutrients and probiotics to any type of brewed coffee or tea. Each preparation ferments for about 48 hours and contains more than 1 billion probiotics.

These coffees or teas also retain chlorogenic acid, a substance associated with lower blood pressure and weight management.

Unveiling the Sugar-Psoriasis Connection

The relationship between sugar consumption and psoriasis is significant, influencing inflammation and skin health. Delve into the details of these connections to better manage your condition.

For those grappling with psoriasis, dietary choices can substantially impact skin well-being. Indeed, the influence of sugar consumption on triggering flare-ups and exacerbating symptoms within the psoriasis community is widely acknowledged and substantiated.

Deciphering Inflammation

Inflammation, a natural bodily response, can serve as a crucial indicator of the immune system’s reaction to illness, pathogens, or external injuries. While inflammation is essential for the healing process, it can also be a symptom of certain medical conditions, showcasing signs like redness, heat, pain, or swelling. Prolonged inflammation poses risks of chronic damage and diseases.

The Intersection of Research and Sugar

Recent studies underline sugar’s role in magnifying inflammation. A comprehensive review in 2022 explicitly outlines the association between heightened sugar consumption and the escalation of inflammatory mediators and pro-inflammatory cytokines, culminating in low-grade chronic inflammation.

What is Inflammation and How Can It Be Treated? - Goodyear Chiropractic Health Center

Moreover, a 2014 study demonstrated a surge in C-reactive protein (CRP), an inflammatory marker in the blood, following the consumption of a sugar-rich diet. The elevated CRP levels persisted for two hours post-consumption, highlighting the immediate impact of sugar intake on inflammation markers.

Exploring Further Findings

Findings from 2020 emphasize how saturated fats, simple sugars, alcohol, and red meat correlate with increased inflammatory markers based on animal studies. Conversely, incorporating omega-3 fatty acids, selenium, vitamin B12, probiotics, and fiber into your diet could potentially ameliorate psoriasis symptoms, though human trials are warranted for confirmation.

An intriguing animal study in 2021 uncovered that a diet laden with sugar and fat led to gut bacteria imbalances, potentially exacerbating skin conditions like psoriasis. Observations revealed gut microbiome dysfunction and psoriasis-like skin inflammation in mice consuming a high-fat, high-sugar diet, which notably reverted upon transitioning to a healthier dietary regimen.

Distinguishing Sugar Variations

While the body processes natural and added sugars similarly, the accompanying nutrients in natural sugars from fruits and dairy products—like protein, fiber, vitamins, and minerals—facilitate slower sugar absorption, satiety, and overall health benefits. In contrast, foods rich in added sugars, such as soda and confectionery, lack these essential components, making overconsumption more likely and posing risks of obesity, heart ailments, and cancer.

Understanding added sugars

Empowering with Guidelines

Mindful consumption of added sugars is crucial. Nutrition labels not only detail total sugar content but also specify added sugar quantities. Opt for foods with minimal to zero grams of added sugar to maintain a balanced diet.

For effective management of psoriasis, dietary modifications are pivotal. In a national survey, over 80% of psoriasis patients acknowledged having tailored their diets to alleviate symptoms. Those with psoriasis tend to prioritize fruits, vegetables, and legumes, while limiting sugar, dairy, calcium, and whole grains compared to their counterparts without the condition.

Vegetable | Description, Types, Farming, & Examples | Britannica

Balancing Act with Sugar

Vigilance over added sugar consumption doesn’t mean bidding farewell to indulgences forever. Whether relishing ice cream on a summer day or savoring hot cocoa in winter, being cognizant of sugar’s impact on inflammation and psoriasis can inspire mindful dietary choices for optimum skin health.

5 Foods That Speed Up Aging and Cause Weight Gain

Aging and obesity often go hand in hand. As we age, we burn fewer calories, our metabolism slows down and we gain weight. Aging and obesity are influenced by genes, lifestyle habits, environment and diet. However, diet is a major factor in appearance and health, far more than genes.

Certain foods can quickly lead to wrinkles, body wastage and obesity. Reduce your intake of these foods and you’ll see a noticeable improvement. Let’s take a look at which foods are most likely to contribute to obesity and aging:

Sweets

Sugar, while delicious and providing energy and a good mood, is very costly. Why?

Imagine that humans evolved for hundreds of thousands of years under completely different conditions. Back then, people didn’t know what sugar was, or even porridge. The most readily available calories came from fruits – their carbohydrates and fiber coexisted.

Wouldn’t it be nice to have a glass of cool water on a hot day? Of course! But what if it’s being splashed with ice water on a cold day when it’s -10 degrees Celsius? Sugar irritates the body like this intense cold.

Sugar destroys collagen, which is directly related to healthy and youthful skin. Sugar is a quick and easy calorie that converts directly to fat and weakens the immune system.

Therefore, minimize your intake of sweets. Replace them with fruits whenever possible. You don’t have to give up sugar completely, just start controlling and tapering off your sweet tooth.

Margarine, Smoked Meats, and Mayonnaise

These foods are rich in trans fats. While natural fatty acids are beneficial to the body, protecting the skin, helping hair and maintaining a healthy complexion, trans fats lack these key components. Importantly, they inhibit the activity of “beneficial” fatty acids.

Alcohol

The scary thing is that all alcohol, including wine and beer, causes dehydration, which damages the skin, especially the facial skin. Alcohol also triggers a surge in the stress hormone cortisol, which immediately converts all calories into fat. Alcohol chemically stimulates stress, rather than relieving it.

Energy Drinks

Energy drinks contain psychologically addictive ingredients, and while they do boost energy, this effect is temporary. In fact, eating nuts and dried fruits provides longer-lasting energy. Energy drinks are sweet and damaging to tooth enamel, and can also cause fatigue after the effects wear off.

Chips

Potato chips top the list of harmful foods. They combine easily digestible starches and trans fats, the perfect combination of empty calories that deal a serious blow to the liver. Long-term consumption of potato chips can trigger atherosclerosis. In some countries, atherosclerosis is very common among young people, but in other countries, where nutritional habits are better, it is less common.

Prevent and Manage Chronic Kidney Disease in Type 2 Diabetes

Chronic kidney disease (CKD) is a common concern for individuals living with type 2 diabetes (T2D). Remarkably, roughly half of those with T2D will experience kidney issues at some point in their lives.

Prevention stands as the cornerstone in dealing with CKD. Regular check-ups and targeted treatments can significantly impede its advancement. Here are some effective strategies for preventing and managing CKD in individuals with T2D:

Control of Blood Sugar Levels

An essential method for staving off CKD is maintaining optimal blood sugar levels. The reason behind this lies in the gradual damage that diabetes can inflict on the delicate blood vessels within the kidneys over time.

Your medical professional will establish an A1C target tailored to your needs. For most individuals, maintaining an A1C level below 7 percent is key to safeguarding kidney health.

Maintenance of Healthy Blood Pressure

Another pivotal approach in slowing down or preventing CKD involves the regulation of blood pressure. This may necessitate the utilization of antihypertensive medications and/or lifestyle modifications like reducing salt intake. For the majority of individuals with T2D, maintaining a blood pressure level below 130/80 mmHg is crucial in protecting kidney function.

Prescription Medications for Kidney Protection

Two prominent classes of prescription drugs are frequently utilized in individuals with T2D due to their beneficial effects on kidney health. These medications not only help in reducing blood pressure but also safeguard the kidneys. They encompass angiotensin-converting enzyme inhibitors (ACE) and angiotensin receptor blockers (ARBs).

Research has demonstrated that the progression of CKD can be curtailed by utilizing these medications, irrespective of their blood pressure-lowering impact. Hence, your healthcare provider may recommend one of these medications even if your blood pressure levels are within the normal range.

Discontinuation of Kidney-Harming Medications

Certain medications can be detrimental to kidney health and are classified as nephrotoxic drugs. It is advisable to avoid these medications if you are managing or striving to prevent CKD. Examples of such medications include nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) and naproxen (Aleve), certain potent antibiotics, immunomodulators used in autoimmune conditions, and select herbal products. This list is not exhaustive. Consult with your healthcare provider and pharmacist before initiating any new medication, especially an over-the-counter one.

Adjustment of Current Medication Dosages

Some medications can be harmful to the kidneys only at specific doses. Depending on your kidney function, your healthcare provider may reduce the dosage of certain T2D medications.

Promotion of Healthy Lifestyle Habits

Your healthcare provider may also suggest lifestyle alterations to prevent the onset of CKD. These recommendations may include:

  • Smoking Cessation: Nicotine consumption can heighten the risk of developing CKD and accelerate its progression.
  • Protein Intake Regulation: Decreasing protein intake could aid in slowing the advancement of CKD. Your healthcare provider may advise collaborating with a dietitian to evaluate your current and ideal protein requirements.

Preventing chronic kidney disease demands a comprehensive strategy that integrates lifestyle modifications and prescription interventions.

Have you implemented any of these strategies in your personal health journey? Feel free to share your experiences below!

4 Strategies for a Restful Sleep Despite Nighttime Itching

For those battling eczema, a peaceful morning can feel like a far-off dream when the urge to scratch strikes in the dead of night. Personally, I’ve noticed that the effort to suppress my itching during the day often unravels at night, when exhaustion peaks and willpower wanes. The result? Countless sleepless nights haunted by the fear of waking up to battered, inflamed skin.

How have I tailored my bedtime routine to soothe eczema symptoms?

Through trial and error, I’ve curated a repertoire of techniques to enhance the quality of my slumber, promoting deeper rest and tranquility. These practices have been a game-changer for me, and I’m eager to share them in the hopes that they offer you a similar reprieve.

Strategy #1

The pursuit of a flawless, uninterrupted 8-hour sleep cycle can sometimes add undue pressure to our already hectic lives. I’ve come to realize that each day is a unique tapestry, and our sleep patterns can ebb and flow accordingly. A sleep-deprived day doesn’t have to equate to a joyless existence; I’ve found solace in power naps and compensatory rest on subsequent nights. It’s a dance of equilibrium, a flexible give-and-take that ultimately restores harmony to my sleep routine.

Strategy #2

Grant yourself the gift of unwinding. Particularly during flare-ups, dedicating 2 to 3 hours to decompress before bedtime can be incredibly beneficial. The accumulated tension and anxiety necessitate a gradual release, paving the way for a more serene transition into slumber.

Strategy #3

As part of my bedtime ritual, I curate a soothing playlist on YouTube tailored to my relaxation preferences. Current favorites include home decor showcases, baking tutorials, mellow lofi beats, and soul-soothing ASMR sessions. This bespoke auditory backdrop sets the stage for a restful night’s sleep, cocooning me in a tranquil ambiance. During the night, ASMR continues to work its magic, diverting my restless mind from skin-related worries to the comforting sounds enveloping me.

Strategy #4

Harnessing the cooling breeze of a fan can work wonders in pacifying hot, itchy skin, providing an auditory companion akin to ASMR. This ambient white noise serves as a meditative focal point, guiding my thoughts away from incessant itchiness, promoting a sense of serenity.

May these bedtime rituals guide you towards a calm, rejuvenating slumber, paving the way for nights filled with tranquility and renewal!