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Bacterial Vaginosis (BV)

What Is Bacterial Vaginosis?

Bacterial vaginosis (BV) is an infection of the vagina. It results from a change in the normal balance of vaginal bacteria. BV usually doesn’t cause any other health problems. But it can lead to issues, especially when you’re pregnant or trying to get pregnant.

Bacterial Vaginosis Symptoms

About half of the time, women with BV have no symptoms. But they can include:

  • Burning feeling when you pee
  • Fishy smell that gets stronger after sex
  • Itching
  • Thin white, gray, or green discharge

It isn’t the same as a yeast infection. Those often have a thick white discharge that doesn’t smell.

When to See a Doctor About BV

Because BV symptoms can look like those from other infections, it’s important to find out the cause. See your doctor if you:

  • Have a new vaginal discharge along with a smell or a fever
  • Have more than one intimate partner or a new partner (You might need to be checked for a sexually transmitted disease.)
  • Used an over-the-counter medicine for a yeast infection but still have symptoms

Bacterial Vaginosis Causes

A type of bacteria called lactobacillus keeps your vagina slightly acidic so bad bacteria don’t grow well. If your lactobacillus levels drop, more bad bacteria move in, and you get BV.

Bacterial Vaginosis Risk Factors

Any woman can get BV, but your risks are higher if you:

  • Smoke
  • Are sexually active
  • Douche

Douching upsets the natural balance of bacteria. So can scented soaps, bubble baths, and vaginal deodorants.

A new sex partner, or having more than one, makes it more likely that you’ll get BV. It isn’t clear why, but women who have female partners are most at risk. You can get BV from oral and anal sex.

The IUD birth control device, which fits inside your uterus, has been linked to BV, especially if you have irregular bleeding. But it isn’t clear whether it’s a direct cause.

You can’t get vaginal infections like BV from swimming pools or public toilet seats.

Bacterial Vaginosis Treatment

The doctor can prescribe antibiotics (metronidazole, clindamycin, tinidazole) to treat BV. This could be a tablet you take by mouth or a cream or gel you put into your vagina. You’ll need to take most treatments for 5 to 7 days. Finish all your medicine, even if the symptoms go away. If you stop early, the infection could come back.

Since BV can be spread through sex, don’t have sexual contact until you’re done taking your medicine and your symptoms are gone. Even after BV is treated and goes away, it often returns. If that happens, you’ll probably need to take antibiotics again for a longer time.

If you use an IUD and BV keeps coming back (recurrent BV), you may want to talk to your doctor about a different type of birth control.

Bacterial Vaginosis Complications

Bacterial vaginosis has been tied to a higher risk of other health problems, including:

  • A bacterial infection, if you have a hysterectomy or other surgery on your female organs while you have BV
  • A premature or low birth weight baby
  • A sexually transmitted disease like herpes, chlamydia, or gonorrhea, or passing HIV to your partner
  • Less success with fertility treatments like in vitro fertilization (IVF)
  • Pelvic inflammatory disease (PID), an infection of your uterus, fallopian tubes, and ovaries

Bacterial Vaginosis Prevention

To lower your chances of getting BV, take these steps:

  • Clean sex toys after every use.
  • Don’t douche.
  • Get tested for sexually transmitted diseases, and make sure your sex partners are tested.
  • Limit your number of sex partners.
  • If your partner is male, put a condom on their penis before it touches your vagina, mouth, or anus.
  • Use only water or mild soap to wash your genitals.
  • Wipe from front to back after you use the bathroom.

 

Reference: Webmd

Written by: Omojo Emeje

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The Blood Type Diet

Could eating a diet based on your blood type — O, A, B, or AB — help you trim down and get healthier? That’s the idea behind the Blood Type Diet, created by naturopath Peter J. D’Adamo.

D’Adamo claims that the foods you eat react chemically with your blood type. If you follow a diet designed for your blood type, your body will digest food more efficiently. You’ll lose weight, have more energy, and help prevent disease.

What You Can Eat

That depends on your blood type. Here’s what D’Adamo recommends for each type:

Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D’Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have.

Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains — ideally, organic and fresh, because D’Adamo says people with type A blood have a sensitive immune system.

Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D’Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.

Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.

Level of Effort: High

If you don’t already know your blood type, you’ll need to find that out. The results will determine exactly what you need to do.

Limitations: Depending on your blood type, you may need to severely restrict the foods you eat.

Cooking and shopping: Your blood type will determine your shopping list and your choices when eating out.

Packaged foods or meals? None required.

In-person meetings? No.

Exercise: The Blood Type Diet recommends exercises based on your blood type. For instance, it suggests yoga or tai chi for type As, and vigorous aerobic exercises like jogging or biking for up to an hour a day for type Os.

Does It Allow for Dietary Restrictions or Preferences?

Because the diet dictates that you eat very specific types of food based on your blood type, it doesn’t allow much for personal tastes.

For example, if you’re a big fan of meat and potatoes, you won’t be very happy on the type A diet, which is mostly vegetarian.

There are even recommendations about the types of spices and condiments you can use.

If you’re looking for a diet that’s gluten-free, you should know that this diet doesn’t ban gluten. You may be able to make choices that are gluten-free, if you read food labels carefully.

Does It Work?

One study found that adults eating the type A diet showed improved health markers, but this occurred in everyone, not just those with type A blood type. In 2013, a major review concluded that no evidence exists to support benefits of blood type diets.

It’s likely that you would lose weight, though, because the diet can be very restrictive.

Is It Good for Certain Conditions?

The Blood Type Diet makes recommendations based solely on your blood type. So, if you have a chronic condition (say, diabetes), you may be told to eat high protein, while another person with diabetes may have to avoid dairy or chicken. This may conflict with your diabetes treatment plan.

The American Diabetes Association recommends a more practical approach to your day-to-day eating. It also cautions against focusing on specific foods. In most cases it doesn’t recommend cutting out any major food groups.

The Blood Type Diet also fails to address other conditions such as heart disease, high blood pressure, or cholesterol. Any needed weight loss is sure to have a positive impact on these conditions. But no matter your blood type, you should follow the same guidelines issued by The American Heart Association (AHA) for a low-fat and low-salt diet.

Also, everyone should aim for 150 minutes of aerobic exercise per week and at least 2 days of strength training per week.

Conclusion

On The Blood Type Diet, you’ll avoid processed food and simple carbs. That may be enough to help you lose some weight. But any weight loss on this diet has not been linked to your blood type.

There’s also no research proving that this diet can aid in digestion or give you more energy.

Although you’ll buy and prepare your own foods on this plan, your choices are limited depending on your blood type. So be prepared to spend some time in the kitchen.

If the Blood Type Diet intrigues you, consider this: The science is stacked behind traditional recommendations for healthy eating for weight loss — not restrictions based on the type of your blood.

 

Reference: Webmd

Written by: Omojo Emeje

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Ways to Reduce Bloating

Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

  • Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.
  • Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:

1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

2. Try yoga poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly.

3. Use peppermint capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

4. Try gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

5. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

  • Placing the hands just above the right hip bone.
  • Rubbing in a circular motion with light pressure up toward the right side of the ribcage.
  • Rubbing straight across the upper belly area toward the left rib cage.
  • Moving slowly down toward the left hip bone.
  • Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

6. Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

7. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:

8. Increase fiber gradually

Eating more fiber helps to prevent constipation and bloating.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.

9. Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.

10. Avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.

11. Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydrationcan make constipation worse.

12. Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

13. Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

14. Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

15. Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.

16. Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

17. Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

 

Reference: Medical News Today

Written by: Omojo Emeje

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10 Dopamine Supplements to Boost Your Mood

Dopamine is a chemical in your brain that plays a role in the regulation of cognition, memory, motivation, mood, attention and learning.

It also aids in decision making and sleep regulation.

Under normal circumstances, dopamine production is managed effectively by your body’s nervous system. However, there are various lifestyle factors and medical conditions that can cause dopamine levels to plummet.

Symptoms of low dopamine levels include loss of pleasure in things that you once found enjoyable, lack of motivation and apathy.

Here are 10 dopamine supplements to boost your mood.

1. Probiotics

Probiotics are live microorganisms that line your digestive tract. They help your body function properly.

Also known as the good gut bacteria, probiotics not only benefit gut health but may also prevent or treat various health problems, including mood disorders.

In fact, while harmful gut bacteria have been shown to decrease dopamine production, probiotics have the ability to increase it, which may boost mood.

Several rat studies have shown increased dopamine production and improved mood and anxiety with probiotic supplements.

Additionally, one study in people with irritable bowel syndrome (IBS) found that those who received probiotic supplements had a reduction in depressive symptoms, compared to those who received a placebo.

While probiotic research is rapidly evolving, further studies are needed to fully understand the effect of probiotics on mood and dopamine production.

You can add probiotics to your diet by consuming fermented food products, such as yogurt or kefir, or taking a dietary supplement.

Ginkgo biloba is a plant native to China that has been used for hundreds of years as a remedy for various health conditions.

Although research is inconsistent, ginkgo supplements may improve mental performance, brain function and mood in certain people.

Some studies have found that supplementing with Ginkgo biloba in the long term increased dopamine levels in rats, which helped improve cognitive function, memory and motivation.

One test-tube study showed that Ginkgo biloba extract appeared to increase dopamine secretion by reducing oxidative stress.

These preliminary animal and test-tube studies are promising. However, further research is needed before scientists can determine if Ginkgo biloba also increases dopamine levels in humans.

3. Curcumin

Curcumin is the active ingredient in turmeric. Curcumin comes in capsule, tea, extract and powdered forms.

It’s thought to have antidepressant effects, as it increases the release of dopamine.

One small, controlled study found that taking 1 gram of curcumin had similar effects as that of Prozac on improving mood in people with major depressive disorder (MDD).

There is also evidence that curcumin increases dopamine levels in mice.

However, more research is needed to understand curcumin’s role in increasing dopamine levels in humans and its use in the management of depression.

4. Oregano Oil

Oregano oil has various antioxidant and antibacterial properties that are likely due to its active ingredient, carvacrol.

One study showed that ingesting carvacrol promoted dopamine production and provided antidepressant effects in mice as a result.

Another study in mice found that oregano extract supplements inhibited the deterioration of dopamine and induced positive behavioral effects.

While these animal studies are encouraging, more human studies are warranted to determine whether oregano oil provides similar effects in people.

Magnesium plays a vital role in keeping your body and mind healthy.

Magnesium and its antidepressant qualities are still not fully understood, but there is evidence that magnesium deficiency may contribute to decreased dopamine levels and an increased risk of depression.

What’s more, one study showed that supplementing with magnesium boosted dopamine levels and produced antidepressant effects in mice.

Currently, research on the effects of magnesium supplements on dopamine levels is limited to animal studies.

However, if you’re unable to get enough magnesium from your diet alone, taking a supplement may be a good idea to ensure you’re meeting your requirements.

6. Green Tea

Green tea has long been touted for its antioxidant properties and nutrient content.

It also contains the amino acid L-theanine, which directly affects your brain.

L-theanine can increase certain neurotransmitters in your brain, including dopamine.

Multiple studies have shown that L-theanine increases dopamine production, thus causing an antidepressant effect and enhancing cognitive function.

Additionally, studies suggest that both green tea extract and frequent consumption of green tea as a beverage can increase dopamine production and are associated with lower rates of depressive symptoms.

7. Vitamin D

Vitamin D has many roles in your body, including the regulation of certain neurotransmitters like dopamine.

One study showed decreased dopamine levels in vitamin-D-deprived mice and improved levels when supplementing with vitamin D3.

Since research is limited, it’s difficult to say whether vitamin D supplements would have any effect on dopamine levels without an existing vitamin D deficiency.

Preliminary animal studies show promise, but human studies are needed to better understand the relationship between vitamin D and dopamine in people.

8. Fish Oil

Fish oil supplements primarily contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Many studies have discovered that fish oil supplements have antidepressant effects and are linked to improved mental health when taken regularly.

These benefits may be attributed in part to fish oil’s influence on dopamine regulation.

For instance, one rat study observed that a fish-oil-enriched diet increased dopamine levels in the frontal cortex of the brain by 40% and enhanced dopamine binding capabilities.

However, more human-based research is needed to make a definitive recommendation.

9. Caffeine

Studies have found that caffeine can boost cognitive performance, including by enhancing the release of neurotransmitters, such as dopamine.

It’s thought that caffeine improves brain function by increasing dopamine receptor levels in your brain.

However, your body can develop a tolerance to caffeine, meaning it learns how to process increased amounts.

Therefore, you may need to consume more caffeine than you did before to experience the same effects.

10. Ginseng

Ginseng has been used in traditional Chinese medicine since ancient times.

Its root can be eaten raw or steamed, but it’s also available in other forms, such as tea, capsules or pills.

Studies have shown that ginseng may enhance brain skills, including mood, behaviour and memory.

Many animal and test-tube studies indicate that these benefits may be due to ginseng’s ability to increase dopamine levels.

It has also been suggested that certain components in ginseng, such as ginsenosides, are responsible for the increase of dopamine in the brain and for beneficial effects on mental health, including cognitive function and attention.

One study on the effects of Korean red ginseng on attention deficit hyperactivity disorder (ADHD) in children observed that lower levels of dopamine were associated with symptoms of ADHD.

The children involved in the study received 2,000 mg of Korean red ginseng daily for eight weeks. At the end of the study, the results showed that ginseng improved attention in children with ADHD.

However, further studies are needed to draw definite conclusions about the extent to which ginseng enhances dopamine production and brain function in humans.

 

Written by: Omojo Emeje

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Zinc Deficiency

Overview

Zinc is a mineral that your body uses for fighting off infections and producing cells. It’s important for healing injuries and creating DNA, the genetic blueprint in all of your cells. If you’re not getting enough zinc in your diet, you may have side effects such as hair loss, lack of alertness, and a reduced sense of taste and smell.

Symptoms

Zinc is used by your body in cell production and immune functions. There is still a lot more to learn about zinc, but we do know that zinc is an essential part of growth, sexual development, and reproduction.

When you’re zinc deficient, your body can’t produce healthy, new cells. This leads to symptoms such as:

– unexplained weight loss

– wounds that won’t heal

– lack of alertness

– decreased sense of smell and taste diarrhoea

– loss of appetite

– open sores on the skin

Risk factors

If you’re pregnant and have zinc deficiency, your baby might not have what it needs to develop properly in your womb. And if you and your partner are trying to become pregnant, zinc deficiency could make it difficult. That’s because zinc deficiency may lead to impotence in men.

The people at the highest risk of zinc deficiency are infants who are breastfeeding and older adults. Pregnant women need more zinc than usual because the zinc in their body is needed to help the developing baby. People with alcoholism are also at risk of deficiency. Some research shows that alcohol makes it harder for your body to digest zinc.

Diagnosing zinc deficiency

Zinc is distributed in trace amounts among the cells in your body, making it difficult to detect zinc deficiency through a simple blood test.

If your doctor suspects a zinc deficiency, they will need to test your blood plasma for an accurate reading. Other tests for zinc deficiency include a urine test and an analysis of a strand of your hair to measure the zinc content.

Sometimes zinc deficiency is a symptom of another condition. For example, some conditions may cause zinc to be processed in your body but not absorbed well. Zinc deficiency can also lead to copper deficiency. Your doctor will be aware of these possibilities. They may do additional testing to get to the root of your deficiency.

Treating zinc deficiency

– Diet changes

Long-term treatment for zinc deficiency starts with changing your diet. To start, consider eating more:

1. red meat poultry seeds

2. wheat germ wild rice oysters

If you’re a vegetarian, it might be more difficult to get the amount of zinc you need from the foods you eat. Consider baked beans, cashews, peas, and almonds as alternative sources of zinc.

– Supplements

You can also treat your zinc deficiency right away with supplements. Zinc is found in many multivitamin supplements. It’s also found in some cold medicines, though you shouldn’t take cold medicine if you’re not sick. You can also buy supplements that contain only zinc.

If you’re using supplements to boost the amount of zinc in your body, be careful. Zinc can interact with some antibiotics, arthritis medications, and diuretics.

When to call your doctor

In most cases, a zinc deficiency is not an emergency. That said, if you are pregnant or breastfeeding and suspect a zinc deficiency, it’s extremely important that you address it right away. Zinc is essential to healthy development in the womb.

If you know that you are deficient and have diarrhea that lasts for several days, you should call a doctor. Zinc is the mineral that helps your intestines fight off infection, and without it, your infection might become more serious.

As with any condition, you should contact your healthcare provider if you: feel dizzy or nauseous
have a sudden headache that will not go away
experience unconsciousness

Zinc Deficiency

Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions , Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur. Many of these symptoms are non-specific and often associated with other health conditions; therefore, a medical examination is necessary to ascertain whether a zinc deficiency is present.

SUMMARY

Zinc is essential for growth and sexual development, a deficiency in this mineral can lead to a variety of physical ailments.

It’s important for pregnant women to maintain healthy zinc levels during and (if breastfeeding) after pregnancy to ensure the proper development of their baby.

A zinc deficiency can be diagnosed using a blood test, urine test, or hair analysis. As some conditions can lead to a zinc deficiency, your doctor may do additional testing to discover the root cause.

Changing your diet to include foods rich in zinc is the best way to treat a zinc deficiency. Zinc supplements are available but should be used with caution, as they can interfere with certain medications.

 

Written by: Ore Okebukunola

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Essential Nutrients For Your Skin and Hair

BELOW ARE ESSENTIAL NUTRIENTS THAT IMPROVE YOUR SKIN AND HAIR.

1. VITAMIN A: All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy Diets deficient in vitamin A may lead to several problems, including hair loss Your hair needs vitamin A to stay moisturized and grow. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods.

2. B VITAMINS:  One of the best known vitamins for hair growth is a B vitamin called biotin. Studies link biotin deficiency with hair loss in humans. Although biotin is used as an alternative hair loss treatment, those who are deficient have the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods. Other B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B vitamins from many foods, including:

• whole grains

• almonds

• meat

• fish

• seafood

• dark, leafy greens

Additionally, animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.

3. VITAMIN C:  Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.

Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin c Vitamin C is needed to make collagen and can help prevent hair from aging. Good sources include peppers, citrus fruits, and strawberries.

4. VITAMIN D:  Low levels of vitamin D are linked to alopecia, a technical term for hair loss Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors.

That said, most people don’t get enough vitamin D. It may still be a good idea to increase your intake. Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include:

• fatty fish

• cod liver oil

• some mushrooms

• fortified foods

Vitamin D’s actual role in hair growth is not understood, but one form of hair loss is linked to deficiencies. You can increase vitamin D levels through sun exposure or by eating certain foods.

5. VITAMIN E: Similar to vitamin C, vitamin E is an antioxidant that can help prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months The placebo group had only a 0.1% increase Sunflower seeds, almonds, spinach, and avocados are all good sources of vitamin E. Vitamin E helps prevent oxidative stress and boost hair growth.

Good dietary sources include sunflower seeds, almonds, spinach, and avocados

6.IRON: Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth. Iron deficiency, which causes anaemia, is a major cause of hair loss. It’s especially common in women.

Foods high in iron include clams, oysters, eggs, red meat, spinach, and lentils. Iron deficiency is a major cause of hair loss, especially in women. The best sources of iron include clams, oysters, eggs, red meat, spinach, and lentils

7.ZINC: Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency.

Studies show resolving zinc deficiency with supplementation may reduce deficiency-related hair loss. However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss.

For this reason, it may be better to get your zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils. The mineral zinc can improve hair growth in people who are deficient in it. Good sources include oysters, beef, and pumpkin seeds.

8.PROTEIN: Hair is made almost entirely of protein. Consuming enough is important for hair growth. Animal studies show that protein deficiency may decrease hair growth and even lead to hair loss However, actual protein deficiency is extremely rare in Western countries.

Eating enough protein is important for hair growth, although a protein deficiency is rare in Western countries these days.

9.SELENIUM:  Selenium is a mineral that helps certain antioxidants protect your skin from UV rays. Selenium deficiency has been linked with a greater chance of skin cancer.

In general, fruits and vegetables are good choices because they have skin-friendly vitamins and other antioxidants. Some foods pack more than one nutrient for your skin, which often helps them work better:

• Fatty fish (salmon, sardines, tuna): protein, omega-3s, selenium

• Leafy dark greens (kale, spinach, collards): vitamins A, C, and E; omega-3s; protein — plus selenium in spinach

• Eggs: protein, vitamins A and E, selenium, zinc

• Flaxseeds: omega-3s, selenium

• Legumes (lentils, chickpeas): protein, zinc

• Avocados: healthy fats, vitamins C and E

• Extra virgin olive oil: healthy fats, vitamin E.

 

Written by: Mercy Otitoloju

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Explore the Advantage of Fat

By no means are we encouraged to double our food fat.

An excess amount of poundage, even on so-called “healthy” obese adults, increases the risk of developing heart disease,
Too much fat is also linked to type 2 diabetes, osteoarthritis and certain cancers.

But … a healthy amount of fat on the body has its benefits.

BENEFIT OF FAT IN THE BODY

1. Stores Energy

Fat serves an important role for storing energy. “Older people tend to lose weight in the later stages of life, so having those energy reserves is also aids cancer patients, who often lose weight and become frail during advanced stages of the disease.

2. Good for Vitamins

Our fat-soluble vitamins — A, E, D and K — are absorbed in the body’s fat tissue. If people cut out all the fat in their diet, they would be deficient in those vitamins, And it’s less about having the fat, and more about consuming foods that have fat. By eliminating foods with fat, you miss out on nutrients that play a role in reducing inflammation, clotting blood, keeping your skin healthy and strengthening bones. You cannot find these important vitamins in doughnuts, but you can in fortified milk products, cold-water fish, carrots, avocados and a host of other foods

3. Keeps us warm

In bone-chilling weather, the overweight dude has the advantage over the thin guy. Why? Fat is an insulator, so it’s like wearing an extra layer of clothing. When you’re exposed to extreme cold weather, fat retards heat loss. It’s an adaptive mechanism to help keep a core temperature, some studies have suggested that cold-water swimmers with a higher body mass index (BMI) have a lower risk of getting hypothermia.

4. Protects the body from trauma

Visceral fat (fat located around your organs) provides padding and a source of energy for the kidneys, liver and heart. Fat provides a layer of protection, almost like a barrier to physical trauma, Think of the pounding athletes in contact sports take when competing and training. Fat comes in handy for them, and it has for you with the bumps and falls you’ve taken over the years.

In conclusion, it is better to be fit than fat. “Everything in moderation, There are negative effects of having too little fat and negative effects of having too much fat.

 

Written by: Ruth Olusegun

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Soluble Fibre Benefits!

Soluble fibre attracts water and forms a gel-like substance with food as it’s digested. This in turn slows down digestion and helps you feel full faster, which is important in weight management. It may also help lower your risk of heart disease, regulate your blood sugar, and help reduce LDL cholesterol.

Soluble fibre:

– Lowering fat absorption and helping weight management: As a thick, spread-out gel, soluble fibre blocks fats that would otherwise be digested and absorbed.

– Lowering cholesterol: Soluble fibre prevents some dietary cholesterol from being broken down and digested. Over time, soluble fibre can help lower cholesterol levels or the amount of free cholesterol in the blood.

– Stabilising blood sugar (glucose) levels: Just as it prevents fats from being absorbed, soluble fibre slows down the digestion rate of other nutrients, including carbohydrates. This means meals containing soluble fibre are less likely to cause sharp spikes in blood sugar levels and may prevent them.

– Reducing the risk of cardiovascular disease: By lowering cholesterol levels, stabilising blood sugars, and decreasing fat absorption, regularly eating soluble fibre may reduce the risk of heart disease and circulatory conditions.

– Feeding healthy gut bacteria: Some soluble fibre-rich foods feed gut bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive longer.

Foods high in Soluble Fibres.

1. Black beans

Black beans are not only a great way to give your dishes a meaty texture but also an amazing source of fibre.

One cup (172 grams) packs 15 grams, which is about what an average person consumes per day, or 40–60% of the RDA for adults.

Black beans contain pectin, a form of soluble fiber that becomes gummy-like in water. This can delay stomach emptying and make you feel fuller longer, giving your body more time to absorb nutrients.

Black beans are also rich in protein and iron, low in calories, and almost fat-free.

Soluble fibre content: 5.4 grams per three-quarter cup (129 grams) of cooked black beans.

 

2. Lima beans

Lima beans, also known as butter beans, are large, flat, greenish-white beans.

They mainly contain carbs and protein, as well as a little fat.

They’re lower in total dietary fiber than black beans, but their soluble fiber content is almost identical. Lima beans also contain the soluble fiber pectin, which is associated with reduced blood sugar spikes after meals.

Raw lima beans are toxic when raw and should be soaked and boiled before you eat them.

Soluble fibre content: 5.3 grams per three-quarter cup (128 grams) of lima beans (6).

The world may be divided into Brussels sprout lovers and haters, but whatever side you’re on, it’s undeniable that this vegetable is packed with vitamins and minerals, along with various cancer-fighting agents.

What’s more, Brussels sprouts are a great source of fiber, with 4 grams per cup (156 grams) (8).

The soluble fiber in Brussels sprouts can be used to feed beneficial gut bacteria. These produce vitamin K and B vitamins, along with short-chain fatty acids that support your gut lining.

Soluble fibre content: 2 grams per one-half cup (78 grams) of Brussels sprouts (6).

4. Avocados

Avocados originate from Mexico but have gained popularity worldwide.

Haas avocados are the most common type. They’re an excellent source of monounsaturated fats, potassium, vitamin E, and dietary fiber.

One avocado packs 13.5 grams of dietary fiber. However, one serving — or one-third of the fruit — provides about 4.5 grams, 1.4 of which are soluble.

Rich in both soluble and insoluble fiber, avocados really stand out in this regard.

Compared with other popular fiber sources, they contain lower amounts of the antinutrients phytate and oxalate, which can reduce mineral absorption.

Soluble fiber content: 2.1 grams per one-half avocado (6).

5. Sweet potatoes

Sweet potatoes are high in potassium, beta carotene, B vitamins, and fiber. Just one medium-sized sweet potato packs over 400% of the Reference Daily Intake (RDI) of vitamin A.

What’s more, the average potato contains about 4 grams of fibre, almost half of which is soluble.

Therefore, sweet potatoes can contribute significantly to your total soluble fiber intake.

Soluble fiber may be important for weight management. The more of it you eat, the greater the release of gut-satiety hormones, which may help reduce your overall appetite.

Soluble fibre content: 1.8 grams per one-half cup (150 grams) of cooked sweet potato.

Broccoli is a cruciferous vegetable that grows well in cool seasons. It’s usually dark green, but you can also find purple varieties.

It’s high in vitamin K, which helps your blood clot, and is a good source of folate, potassium, and vitamin C. It also has antioxidant and anticancer properties.

Broccoli is a good source of dietary fiber, with 2.6 grams per 3.5 ounces (100 grams), more than half of which is soluble.

The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your large intestine. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

Soluble fibre content: 1.5 grams per one-half cup (92 grams) of cooked broccoli.

 

7. Carrots

Carrots are one of the most popular and tasty vegetables on Earth.

Boiled or steamed, carrots are a key ingredient in many recipes, but they can also be grated into salads or used to make desserts like carrot cake.

With good reason, you may have been told as a child to eat carrots to help you see in the dark.

Carrots are packed with beta carotene, some of which is converted into vitamin A. This vitamin supports your eyes and is particularly important for night vision.

One cup (128 grams) of chopped carrots contains 4.6 grams of dietary fibre, 2.4 of which are soluble.

Since many people enjoy this vegetable daily, it can be a key source of soluble fiber.

Soluble fibre content: 2.4 grams per cup (128 grams) of cooked carrots.

 

8. Apples

Apples are one of the most commonly eaten fruits in the world. Most varieties are quite sweet, but others like Granny Smith can be very sour.

“An apple a day keeps the doctor away” is an old proverb that may have some truth, as eating this fruit is associated with a lower risk of many chronic diseases.

Apples pack various vitamins and minerals and are a good source of the soluble fiber pectin. Apple pectin may have many health benefits, such as a reduced risk of heart disease and improved gut function.

Soluble fibre content: 1 gram per medium-sized apple

 

9. Guavas

Guavas are a tropical fruit native to Mexico and Central and South America. Their skin is typically green, while the pulp can range from off-white to deep-pink.

One guava packs 3 grams of dietary fibre, about 30% of which is soluble.

This fruit has been shown to reduce blood sugar, as well as total cholesterol, triglycerides, and LDL (bad) cholesterol levels in healthy people. In part, this may be due to the soluble fibre pectin, which can delay the absorption of sugar.

Soluble fiber content: 1.1 grams per raw guava fruit.

10. Flax seeds

Flax seeds, also known as linseeds, are tiny brown, yellow, or golden seeds.

They pack a nutritious punch and can be a great way to improve the nutrient content of your smoothies, breads, or cereals.

Sprinkling 1 tablespoon of ground flax seeds over your porridge can add an extra 3.5 grams of fiber and 2 grams of protein to your breakfast. They’re also one of the best plant-based sources of omega-3 fats.

If possible, soak ground flax seeds overnight, as this allows their soluble fiber to combine with water to form a gel, which may aid digestion.

Soluble fibre content: 0.6–1.2 grams per tablespoon (14 grams) of whole flax seeds.

Written by: Sarah Amah.

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What is the role of hormones during pregnancy?

Many hormone levels are affected in the body during pregnancy. Several hormones play major roles during pregnancy. These are:

  • Human chorionic gonadotropin hormone (hCG). This hormone is only made during pregnancy. It is made almost exclusively in the placenta. HCG hormone levels found in the mother’s blood and urine rise a lot during the first trimester. They may play a part in the nausea and vomiting often linked to pregnancy.
  • Human placental lactogen (hPL). This hormone is also known as human chorionic somatomammotropin. It is made by the placenta. It gives nutrition to the fetus. It also stimulates milk glands in the breasts for breastfeeding.
  • Estrogen. This group of hormones helps develop the female sexual traits. It is normally formed in the ovaries. It is also made by the placenta during pregnancy to help maintain a healthy pregnancy.
  • Progesterone. This hormone is made by the ovaries and by the placenta during pregnancy. It stimulates the thickening of the uterine lining for implantation of a fertilized egg.

 

Reference: Hopkins Medicine

Written by: Omojo Emeje

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Normal Menstruation

During a normal menstrual cycle, the lining of a woman’s uterus sheds. This cycle is part of a woman’s reproductive system and prepares the body for a possible pregnancy. It is also called a period, menses or cycle.
Female Reproductive Organs
Female Reproductive Organs

What is menstruation?

Menstruation is the monthly shedding of the lining of a woman’s uterus (more commonly known as the womb). Menstruation is also known by the terms menses, menstrual period, cycle or period. The menstrual blood—which is partly blood and partly tissue from the inside of the uterus—flows from the uterus through the cervix and out of the body through the vagina.

What is a normal menstrual cycle?

The menstrual cycle is a term used to describe the sequence of events that occur within a woman’s body as it prepares for the possibility of pregnancy each month. A menstrual cycle is considered to begin on the first day of a period. The average cycle is 28 days long; however, a cycle can range in length from 21 days to about 35 days.

The steps in the menstrual cycle are triggered by the rise and fall of chemicals in the body called hormones. The pituitary gland in the brain and the ovaries in the female reproductive tract manufacture and release certain hormones at certain times during the menstrual cycle that cause the organs of the reproductive tract to respond in certain ways. The specific events that occur during the menstrual cycle can be described as follows:

  • The menses phase: This phase, which typically lasts from day one to day five, is the time when the lining of the uterus is actually shed out through the vagina if pregnancy has not occurred. Most women bleed for three to five days, but a period lasting only two days to as many as seven days is still considered normal.
  • The follicular phase: This phase typically takes place from days six to 14. During this time, the level of the hormone estrogen rises, which causes the lining of the uterus (called the endometrium) to grow and thicken. In addition, another hormone—follicle-stimulating hormone—causes follicles in the ovaries to grow. During days 10 to 14, one of the developing follicles will form a fully mature egg (ovum).
  • Ovulation: This phase occurs roughly at about day 14 in a 28-day menstrual cycle. A sudden increase in another hormone—luteinizing hormone—causes the ovary to release its egg. This event is called ovulation.
  • The luteal phase: This phase lasts from about day 15 to day 28. After the egg is released from the ovary it begins to travel through the fallopian tubes to the uterus. The level of the hormone progesterone rises to help prepare the uterine lining for pregnancy. If the egg becomes fertilized by a sperm and attaches itself to the uterine wall, the woman becomes pregnant. If pregnancy does not occur, estrogen and progesterone levels drop and the thickened lining of the uterus is shed during the menstrual period.

At what age does menstruation typically begin?

Girls start menstruating at the average age of 12. However, girls can begin menstruating as early as 8 years of age or as late as 16 years of age. Women stop menstruating at menopause, which occurs at about the age of 51. At menopause, a woman stops producing eggs (stops ovulating). Menopause is defined as one year without periods, and after this time a woman can no longer become pregnant.

What are some of the symptoms of a normal menstruation?

  • Moodiness
  • Trouble sleeping
  • Food cravings
  • Cramps in the lower abdomen and back
  • Bloating
  • Tenderness in the breasts
  • Acne

What symptoms may indicate a need to contact my doctor about my period?

Contact your doctor or healthcare provider if:

  • You have not started menstruating by the age of 16
  • Your period stops suddenly
  • You are bleeding for more days than usual
  • You are bleeding more heavily than usual
  • You have severe pain during your period
  • You have bleeding between periods
  • You suddenly feel sick after using tampons
  • You think you might be pregnant—for example, you have had sex and your period is at least five days late
  • Your period has not returned within three months after stopping birth control pills and you know you are not pregnant
  • You have any questions or concerns about your period or possible pregnancy

 

Reference: Clevelandclinic

Written by: Omojo Emeje

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