Troop Pharmacy > Blog > Health & Wellbeing
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Health Risk Of An Inactive Lifestyle

Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of:

  • Obesity
  • Heart diseases, including coronary artery disease and heart attack
  • High blood pressure
  • High cholesterol
  • Stroke
  • Metabolic syndrome
  • Type 2 diabetes
  • Certain cancers, including colon, breast, and uterine cancers
  • Osteoporosis and falls
  • Increased feelings of depression and anxiety

How does an inactive lifestyle affect your body?

When you have an inactive lifestyle:

  • You burn fewer calories. This makes you more likely to gain weight.
  • You may lose muscle strength and endurance, because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content
  • Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
  • Your immune system may not work as well
  • You may have poorer blood circulation
  • Your body may have more inflammation
  • You may develop a hormonal imbalance

Solutions to a sedentary lifestyle

A more active lifestyle can significantly reduce the chances of chronic health conditions, mental health disorders, and premature death.

Increasing physical activity

Research has shown that physical activity, including exercise and sports, can reduce the risk of cardiovascular disease, type 2 diabetes, obesity, and early death.

Evidence also consistently shows that exercise can improve mental health. A 2018 study of 1,237,194 people found that those who exercised reported fewer mental health problems than those who did not.

It is best to combine a variety of cardiovascular exercises, such as running or cycling, with strength-training exercises, which can include weight training or body-weight exercises. Going for at least three 30-minute runs and doing two 30-minute sessions of strength-training exercises per week would be sufficient to meet the minimum physical activity guidelines.

Reducing the time spent being sedentary

Physical activity is important, but spending the majority of the day being sedentary is still dangerous.

People can reduce the amount of time they spend being sedentary by:

  • standing rather than sitting on public transport
  • walking to work
  • taking walks during lunch breaks
  • setting reminders to stand up every 30 minutes when working at a desk
  • investing in a standing desk or asking the workplace to provide one
  • taking a walk or standing up during coffee or tea breaks
  • spending more time doing chores around the house, especially DIY or gardening
  • making excuses to leave the office or move around the building
  • taking phone calls outside and walking around at the same time
  • spending some free time being active rather than watching television or playing video games
  • getting up and walking around during television commercials
  • taking the stairs instead of using the elevator

 

Written by: Ruth Olusegun

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Hepatitis

Hepatitis refers to an inflammatory condition of the liver. It is commonly the result of a viral infection, but there are other possible causes of hepatitis. These include autoimmune hepatitis and hepatitis that occurs as a secondary result of medications, drugs, toxins, and alcohol.

Autoimmune hepatitis is a disease that occurs when your body makes antibodies against your liver tissue.
The five main viral classifications of hepatitis are hepatitis A, B, C, D, and E. A different virus is responsible for each type of viral hepatitis.

TYPES OF HEPATITIS
1. Hepatitis A
Hepatitis A is the result of an infection with the hepatitis A virus (HAV). This type of hepatitis is an acute, short-term disease.

2. Hepatitis B
The hepatitis B virus (HBV) causes hepatitis B. This is often an ongoing, chronic condition.

3. Hepatitis C
Hepatitis C comes from the hepatitis C virus HCV. HCV is among the most common blood borne viral infections in the United States and typically presents as a long-term condition.

4. Hepatitis D
This is a rare form of hepatitis that only occurs in conjunction with hepatitis B infection. The hepatitis D virus (HDV) causes liver inflammation like other strains, but a person cannot contract HDV without an existing hepatitis B infection.

5. Hepatitis E
This is a waterborne disease that results from exposure to the hepatitis E virus (HEV). Hepatitis E is mainly found in areas with poor sanitation and typically results from ingesting fecal matter that contaminates the water supply.

CAUSES OF HEPATITIS

1. Hepatitis A – exposure to HAV in food or water

2. Hepatitis B – contact with HBV in body fluids, such as blood, vaginal secretions, or semen

3. Hepatitis C- contact with HCV in body fluids, such as blood, vaginal secretions, or semen

4. Hepatitis D -contact with blood containing HDV

5. Hepatitis E -exposure to HEV in food or water

Causes of noninfectious hepatitis
1- Alcohol and other toxins
2- Autoimmune system response

SYMPTOMS

Common symptoms of infectious hepatitis include:

1. Fatigue
2. Flu- like symptoms
3. Dark urine
4. Pale stool
5. Abdominal pain
6. Loss of appetite
7. Unexplained weight loss
8. Yellow skin and eyes, which may be signs of jaundice

TREATMENT OF HEPATITIS
Treatment depends on the type of hepatitis.
Viral hepatitis may be treated with antiviral medication.

1. Tenofovir disoproxil
2. Tenofovir alafenamide
3. Entecavir
4. Adefovir Dipivoxil
5. Telbivudine
6. Lamivudine
7. Simeprevir and Sofosbuvir

FOR ALCOHOLiC HEPATITIS
Treatment involves hydration, nutritional care and stopping alcohol use, steroid drugs can help reduce liver inflammation

IN CONCLUSION, HEPATITIS CAN BE CONTROLLED AND TREATED WITH THE RIGHT ANTIVIRAL MEDICATIONS AND LIFESTYLE!

 

Written by: Ruth Olusegun.

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Anemia

What Is Anemia?

Anemia (or anaemia) is a condition in which the RBC count or hemoglobin levels drop below normal levels.

Anemia happens when your body doesn’t have enough healthy red blood cells. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

RBCs help transport oxygen to all parts of your body. Hemoglobin, an iron-rich protein present in RBCs, imparts the red color to the blood cells. It also helps bind oxygen, fight infections, and prevent blood loss by inducing blood clotting. Anemia results in less oxygen reaching various parts of your body. As a result, you develop the following symptoms;

  • Fatigue
  • Weakness
  • Paleskin
  • Shortness of breath
  • Cold hands and feet
  • Headache
  • Dizziness
  • Brain fog
  • Chest pain
  • Hairloss
  • Irregular heartbeat
  • Low stamina
  • Difficulty concentrating

Causes Of Anemia

A drop in RBC count or haemoglobin can occur due to three main reasons:

  • Your body is not producing enough RBCs.
  • RBCs are getting destroyed by your body.
  • Blood loss due to menstruation, injury, or other causes of bleeding.

Types Of Anemia

• Iron Deficiency Anemia

Iron deficiency anemia is the most common type of anemia. Iron is essential for human beings to produce hemoglobin. Blood loss,

poor diet, and your body’s inability to absorb iron from food can lead to iron deficiency. As a result, your body fails to produce enough hemoglobin, which leads to anemia.

• Aplastic Anemia

This type of anemia is caused when your body doesn’t produce enough red blood cells (RBCs). RBCs are produced in the bone marrow every 120 days. When your bone marrow fails to produce RBCs, the blood count falls and leads to anemia.

• Sickle Cell Anemia

Sickle cell disease, a serious blood disorder, causes sickle cell anemia. The red blood cells are flat disc-shaped or sickle-shaped in this type of anemia. The RBCs contain abnormal hemoglobin, known as the sickle cell hemoglobin, which imparts the abnormal shape to them. Sickle cells are sticky and can block blood flow.

• Haemolytic Anemia

This type of anemia is caused when the red blood cells are destroyed before their normal lifespan is over. The bone marrow is unable to produce new RBCs fast enough to meet the body’s demand.

• Vitamin B12 Deficiency Anemia

Like iron, vitamin B12 is also needed for the proper and adequate production of hemoglobin. Most animal products are rich in vitamin B12. But if you are vegetarian or vegan, you may have vitamin B12 deficiency. This can inhibit hemoglobin production

in your body, resulting in anemia. This type of anemia is also known as pernicious anemia.

• Thalassemia

Thalassemia is an inherited genetic disorder in which the body doesn’t create enough red blood cells. As a result, people with thalassemia can have mild to severe anemia.

• Fanconi Anemia

Fanconi anemia is a rare genetic blood disorder that leads to bone marrow dysfunction. Fanconi anemia prevents the bone marrow from producing enough RBCs. It can also cause the bone marrow to produce abnormal RBCs. This can result in cancer and affect the organs and tissues of your body. Children who inherit Fanconi anemia have birth defects.

• Blood Loss Anemia

Excessive bleeding during menstruation or bleeding caused by injury, surgery, cancer, or urinary tract or digestive tract dysfunction can lead to blood loss anemia.

Risk Factors Of Anemia

  • Women and children are more prone to developing anemia than men.
  • Anemia in pregnancy is common but should not be left untreated.
  • Candida infection can prevent your body from absorbing B vitamins, and vitamin B12 deficiency can lead to anemia.
  • Digestive issues like Crohn’s disease, ulcers, and IBS can cause anemia.
  • Taking pain medications frequently can also be a risk factor for anemia.
  • People over 65 years of age can develop anemia.

Diagnosis

Looking at the signs, symptoms, and risk factors of anemia, you may jump to the conclusion that you have anemia. That may not be true. Here’s how you can find out if you have anemia.

Here are the steps that your doctor will take to confirm if you have anemia.

  • Family History

Since a few types of anemia are genetic, your doctor may want to know if anyone in your family has anemia.

  • Physical Exam

Listen to your heart beat to know if there is any irregularity.

Listen to your lungs to check if your breathing is uneven.

Feel your abdomen to check the size of your spleen or liver.

  • Complete Blood Count

Complete blood count test checks your hemoglobin and hematocrit levels. It also checks RBCs, WBCs, platelet count, and Mean Corpuscular Volume (MCV).

  • Other Tests

Your doctor may ask you to get a reticulocyte test (number of young RBCs)

Natural / Home Remedies To Treat Anaemia

A diet rich in iron, B vitamins, and vitamin C is recommended for anemia. Be sure to talk to your healthcare provider about supplements as well.

The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. It should also include foods that help your body absorb iron better.

There are two types of iron in foods: heme iron and nonheme iron.

Heme iron is found in meat, poultry, and seafood. Nonheme iron is found in plant foods and foods fortified with iron. Your body can absorb both types, but it absorbs heme iron more easily.

The Recommended Daily Allowance (RDA) for iron is 10 milligrams (mg) for men and 12 mg for women.

Although anemia treatment plans are individualized, most require 150 to 200 mg of elemental iron daily. You’ll likely need to take prescription iron or an over-the-counter iron supplement until your levels are replenished.

Add these foods to your diet to get more iron and help fight iron deficiency anemia:

1. Leafy greens

Leafy greens, especially dark ones, are among the best sources of nonheme iron. They include:

  • spinach
  • kale
  • collard greens
  • dandelion greens
  • Swiss chard

Some leafy greens such as Swiss chard and collard greens also contain folate. A diet low in folate may cause folate deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate.

When eating dark, leafy greens for iron, there’s a catch. Some greens high in iron, such as spinach and kale, are also high in oxalates. Oxalates can bind with iron, preventing the absorption of nonheme iron.

So while it’s beneficial to eat your greens as part of an overall anemia diet, don’t depend on them solely to treat the condition.

Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries may increase iron absorption. Some greens are good sources of both iron and vitamin C, such as collard greens and Swiss chard.

2. Meat and poultry

All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts.

Eating meat or poultry with nonheme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption.

3. Liver

Many people shy away from organ meats, but they’re a great source of iron.

Liver is arguably the most popular organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are heart, kidney, and beef tongue.

4. Seafood

Some seafood provides heme iron. Shellfish such as oysters, clams, scallops, crabs, and shrimp are good sources. Most fish contain iron.

Fish with the best levels of iron include:

  • canned or fresh tuna
  • mackerel
  • mahi mahi
  • pompano
  • fresh perch
  • fresh or canned salmon. Although canned sardines are good sources of iron, they’re also high in calcium. Calcium may bind with iron and reduces its absorption. Foods high in calcium shouldn’t be eaten at the same time as iron-rich foods. Other examples of calcium-rich foods include:
  • dairy milk
  • fortified plant milks
  • yogurt
  • kefir
  • cheese
  • tofu

5. Fortified foods

Many foods are fortified with iron. Add these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron:

  • fortified orange juice
  • fortified ready-to-eat cereals
  • foods made from fortified refined flour such as white bread
  • fortified pasta
  • foods made from fortified cornmeal
  • fortified white rice

6. Beans

Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile.

Some iron-rich options are:

  • kidney beans
  • chickpeas
  • soybeans
  • black-eyed peas
  • pinto beans
  • black beans
  • peas
  • lima beans

7. Nuts and seeds

Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. Some nuts and seeds that contain iron are:

  • pumpkin seeds
  • cashews
  • pistachios
  • hemp seeds
  • pine nuts
  • sunflower seeds

Both raw and roasted nuts have similar amounts of iron.

Almonds are also a good source of iron. They’re great as part of a healthy eating plan, but since they’re also high in calcium, they may not increase your iron levels that much.

Takeaway

No single food will cure anemia. But eating an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, beans, and vitamin C-rich fruits and vegetables can help you get the iron you need to manage anemia.

Be sure to discuss supplements with your healthcare provider because it’s difficult to get enough iron from diet alone.

When following a diet plan for anemia, remember these guidelines:

  • Don’t eat iron-rich foods with foods or beverages that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.
  • Eat iron-rich foods with vitamin C-rich foods, such as oranges, tomatoes, or strawberries, to improve absorption.
  • Eat iron-rich foods with foods that contain beta carotene, such as apricots, red peppers, and beets, to improve absorption.
  • Eat a variety of heme and nonheme iron foods throughout the day to up your iron intake.
  • Eat heme and nonheme iron foods togetherwhenever possible to increase iron absorption.
  • Add foods rich in folate and vitamin B-12 to support red blood cell production.

 

Written by: Ore Okebukunola

 

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Hypertension and its Natural Remedies

Hypertension, also known as high or raised blood pressure, is a condition in which the blood vessels have persistently raised pressure.
Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries, the major blood vessels in the body.
Usually hypertension is defined as blood pressure above 140/90, and is considered severe if the pressure is above 180/120.

CAUSES
The cause of hypertension is often not known. In many cases, it is as a result of an underlying health condition.
The primary causes of hypertension are:

1. Blood plasma volume
Hormone activity in people who manage blood volume and pressure using medication. environmental factors, such as stress and lack of exercise.

2. Secondary hypertension has specific causes and is a complication of another health problem such as:
– diabetes, due to kidney problems and nerve damage,

– kidney disease, pheochromocytoma, a rare cancer of an adrenal gland.

– congenital adrenal hyperplasia, a disorder of the cortisol-secreting adrenal glands

– hyperthyroidism, or an overactive thyroid gland

– hyperparathyroidism, which affects calcium and phosphorous levels

– pregnancy

– sleep apnea

– obesity

NATURAL REMEDIES

1. Diet
– People can prevent high blood pressure by following a heart-healthy diet.
– Reducing salt intake
Lowering salt intake can benefit people both with and without hypertension.
– Eating more fruit and vegetables and less fat: whole grain, high fibre foods, a variety of fruit and vegetables, beans, pulses, and nuts, fish rich in omega-3 twice a week, nontropical vegetable oils, for example, olive oil.
– Skinless poultry and fish
– Low fat dairy products

2. Managing body weight

Excess body weight can contribute to hypertension. A fall in blood pressure usually follows weight loss, as the heart does not have to work so hard to pump blood around the body.

A balanced diet with a calorie intake that matches the individual’s size, sex, and activity level will help.

Written by Sarah Amah
Source: Medical News Today

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β-Carotene (Beta Carotene)

β-Caroteneis anorganic, strongly coloured red-orangepigmentcalled carotenoids that isabundant in fungi,plants, and fruits. It is a member of thecarotenes, which areterpenoids(isoprenoids), synthesized biochemically from eightisopreneunits and thus having 40carbons. Among the carotenes, β-carotene is distinguished by havingbeta-ringsat both ends of the molecule. β-Carotene is biosynthesized fromgeranylgeranyl pyrophosphate.

In someMucoraleanfungi, β-Carotene is a precursor to the synthesis oftrisporic acid.

Beta-carotene and other carotenoids provide approximately 50% of the vitamin A needed in the American diet. Beta-carotene can be found in fruits, vegetables, and whole grains. It can also be made in a laboratory.
Beta-carotene is used for an inherited disorder marked by sensitivity to light (erythropoietic protoporphyria or EPP). It is also used to prevent certain cancers, heart disease, cataracts, and many other conditions, but there is no good scientific evidence to support these uses.

The body converts Beta Carotene into vitamin A (retinol). Vitamin A, known as a vital nutrient for vision, plays a critical role in cell growth and in maintaining healthy organs like the heart, lungs, and kidneys.

Beta Carotene, which gets its name from the Latin word for carrot, is an antioxidant that is extremely good for your eyes and skin. 

Health Benefits

Some health benefits of beta carotene include:

Eye Health

Beta carotene is a provitamin A carotenoid, or a nutrient that the body readily converts into vitamin A. Research has found that eating a carotenoid-rich diet, including beta carotene, supports eye health and prevents eye diseases. Studies have shown that people with high blood levels of carotenoids may reduce their risk of macular degeneration by up to 35 percent.

Improved Cognitive Function

There is evidence that beta carotene, like other antioxidants, may improve memory and cognitive function. A review of multiple studies found that long-term beta carotene supplementation had positive effects on cognitive function and memory. 

Antioxidants like beta carotene might be very helpful in reducing the symptoms of Alzheimer’s disease and age-related cognitive decline.

Skin Protection

Research has shown that antioxidants, including beta carotene, help maintain skin health and appearance, and may protect the skin against UV radiation from the sun.

Cancer Prevention

Researchers have found that a diet high in beta carotene and other antioxidants may reduce the risk of certain cancers, including breast cancer, lung cancer, and pancreatic cancer.

Health Risks

Vitamin A is a fat-soluble nutrient that can accumulate in the body, primarily in the liver, and is toxic in excessively large doses. Chronic excess intake of Vitamin A can cause dizziness, nausea, joint pain, coma, and even death. Even amounts just slightly above the recommended dietary allowance are associated with reduced bone mineral density and fracture risk. 

However, beta carotene is not known to be toxic, even at large supplemental doses. The only known effect of long-term excessive beta carotene intake for most people is orange-yellow skin discoloration.

Smokers who take high doses of beta-carotene supplements have been found to be at higher risk of death due to lung cancer.

Foods rich in beta carotene

Beta carotene is concentrated in fruits and veggies with a red, orange, or yellow color.

However, don’t shy away from dark leafy greens or other green veggies, as they contain a good amount of this antioxidant as well.

Some research has shown that cooked carrots provide more carotenoids than raw carrots. Adding olive oil can also increase the bioavailability of carotenoids.

Beta carotene is a fat-soluble compound, which is why eating this nutrient with a fat improves its absorption.

The foods highest in beta carotene include:

  • dark leafy greens, such as kale and spinach
  • sweet potatoes
  • carrots
  • broccoli
  • butternut squash
  • cantaloupe
  • red and yellow peppers
  • apricots
  • broccoli
  • peas
  • romaine lettuce

Beta carotene is also found in herbs and spices such as:

  • paprika
  • cayenne
  • chili
  • parsley
  • cilantro
  • marjoram
  • sage
  • coriander

For reference, the United States Department of Agriculture (USDA) food database gives the following details on beta carotene content:

  • 100 grams of cooked carrots provides 8,279 micrograms (mcg) of beta carotene.
  • 100 grams of cooked spinach without fat added provides about 6,103 mcg of beta carotene.
  • 100 grams of boiled sweet potato contains 9,406 mcg of beta carotene.

Pairing these foods, herbs, and spices with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

The bottom line

Beta carotene is an important dietary compound and an important source of vitamin A. Research has linked beta carotene intake with various health benefits.

Eating a diet rich in fruits and vegetables is the best way to increase your beta carotene intake and prevent disease.

Reference: Healhline
Written by: Chiamaka Nwoko
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10 Natural Ways to Increase Your Glutathione Levels

Glutathione is one of the body’s most important and potent antioxidants. Antioxidants are substances that reduce oxidative stress by combating free radicals in the body.

While most antioxidants are found in the foods you eat, glutathione is produced by your body. It is primarily made up of three amino acids: glutamine, glycine and cysteine.

There are a number of reasons why your body’s glutathione level may become depleted, including poor diet, chronic disease, infection and constant stress.

Glutathione is also known to decrease with age.

Maintaining adequate levels of this antioxidant is incredibly important. Below are 10 of the best ways to increase your glutathione levels naturally.

1. Consume Sulfur-Rich Foods

Sulfur is an important mineral that occurs naturally in some plant and protein foods.

It’s required for the structure and activity of important proteins and enzymes in the body. Notably, sulphur is required for the synthesis of glutathione.

Sulfur is found in two amino acids in food: methionine and cysteine. It’s primarily derived from dietary proteins, such as beef, fish and poultry.

However, there are vegetarian sources of sulfur as well, such as cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens.

A number of human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels.

Allium vegetables, including garlic, shallots and onions, also boost glutathione levels — likely due to their sulfur-containing compounds.

2. Increase Your Vitamin C Intake

Vitamin C is a water-soluble vitamin found in a variety of foods, particularly fruits and vegetables.

Strawberries, citrus fruits, papayas, kiwis and bell peppers are all examples of foods rich in vitamin C.

This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. It also maintains the body’s supply of other antioxidants, including glutathione.

Researchers have discovered that vitamin C may help increase glutathione levels by attacking free radicals first, thereby sparing glutathione.

They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form.

In fact, researchers have found that taking vitamin C supplements increased glutathione levels in white blood cells in healthy adults.

In one study, adults took 500–1,000 mg of vitamin C daily for 13 weeks, leading to an 18% increase of glutathione in white blood cells.

Another study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47%.

However, these studies involved vitamin C supplements. Given that supplements are concentrated versions of the vitamin, it’s unclear if foods would have the same effect.

Further research is needed to determine if you can increase glutathione levels by eating foods containing vitamin C.

3. Add Selenium-Rich Foods to Your Diet

Selenium is an essential mineral and a glutathione cofactor, meaning it’s a substance needed for glutathione activity.

Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts.

By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione.

The Recommended Dietary Allowance (RDA) for selenium for adults is 55 mcg. This is based on the amount needed to maximise the production of glutathione peroxidase.

One study investigated the effects of selenium supplements in 45 adults with chronic kidney disease. All of them received 200 mcg of selenium daily for three months.

Interestingly, all of their glutathione peroxidase levels increased significantly.

Another study showed that taking selenium supplements increased glutathione peroxidase levels in patients on hemodialysis.

Again, the above studies involved supplements, rather than selenium-rich foods.

Additionally, it’s important to note that the tolerable upper intake level (UL) is set at 400 mcg per day. Due to possible toxicity, be sure to discuss selenium supplements and dosage with your healthcare provider.

For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium — and, therefore, healthy glutathione levels.

4. Eat Foods Naturally Rich in Glutathione

The human body produces glutathione, but there are also dietary sources. Spinach, avocados, asparagus and okra are some of the richest dietary sources.

However, dietary glutathione is poorly absorbed by the human body. Additionally, cooking and storage conditions can decrease the amount of glutathione found in food.

Despite having a lower impact on increasing glutathione levels, glutathione-rich foods may help decrease oxidative stress.

For example, a non-experimental study showed that people who consumed the most glutathione-rich foods had a lower risk of developing mouth cancer.

Ultimately, further research is warranted to fully understand the effect of glutathione-rich foods on oxidative stress and glutathione levels.

5. Supplement With Whey Protein

Your body’s production of glutathione depends on certain amino acids.

An amino acid called cysteine is a particularly important amino acid that is involved in glutathione synthesis.

Foods rich in cysteine, such as whey protein, may increase your glutathione supply.

In fact, research strongly supports this claim, as many studies have found that whey protein may increase levels of glutathione and, therefore, reduce oxidative stress.

Milk thistle supplements are another way to boost glutathione levels naturally.

This herbal supplement is extracted from the milk thistle plant, known as Silybum marianum.

Milk thistle is comprised of three active compounds, collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties.

Furthermore, silymarin has been shown to increase glutathione levels and prevent depletion in both test-tube and rodent studies.

Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage.

7. Try Turmeric Extract

Turmeric is a vibrant yellow-orange herb and a popular spice in Indian cuisine.

The herb has been used medicinally in India since ancient times. The medicinal properties of turmeric are likely linked to its main component, curcumin.

The curcumin content is much more concentrated in the extract form of turmeric, compared to the spice.

Numerous animal and test-tube studies have shown that turmeric and curcumin extract have the ability to increase glutathione levels.

Researchers conclude that the curcumin found in turmeric may assist in restoring adequate levels of glutathione and improve the activity of glutathione enzymes.

To experience an increase in glutathione levels, you would need to take turmeric extract, as it would be extremely difficult to consume the same levels of curcumin with turmeric spice.

8. Get Enough Sleep

A good night’s rest is essential for overall health. Interestingly, long-term lack of sleep can cause oxidative stress and even hormone imbalances.

Furthermore, research has shown that chronic lack of sleep may decrease glutathione levels.

For example, a study measuring glutathione levels in 30 healthy people and 30 people with insomnia found that glutathione peroxidase activity was significantly lower in those with insomnia.

Multiple animal studies have also shown that sleep deprivation causes a decrease in glutathione levels.

Therefore, making sure you get good, restorative sleep each night may help maintain or boost your levels of this antioxidant.

9. Exercise Regularly

Regular physical activity has long been recommended by physicians and healthcare providers. It’s no surprise that exercise is good for both your physical and mental health.

Recent research shows that exercise is also helpful in maintaining or increasing antioxidant levels, especially glutathione.

Completing a combination of both cardio and circuit weight training increases glutathione the most, compared to completing cardio or weight training alone.

However, athletes who overtrain without maintaining adequate nutrition and rest may be at risk of decreased glutathione production.

Therefore, be sure to incorporate physical activity into your regular routine in a gradual and sensible way.

10. Avoid Drinking Too Much Alcohol

It’s no surprise that many adverse health effects are associated with chronic and excessive alcohol intake.

Alcoholism is commonly associated with ailments such as liver cirrhosis, brain damage and pancreatitis.

While not as well known, lung damage is also an adverse effect of alcoholism. This is likely related to a depletion of glutathione levels in the lungs.

The small airways of the lungs require glutathione to function properly. In fact, healthy lungs have up to 1,000 times more glutathione than other parts of the body.

Depletion of glutathione in the lungs of alcoholics is most likely due to oxidative stress caused by chronic alcohol use.

Research has identified an 80–90% decrease in lung glutathione levels in those who regularly consume excessive amounts of alcohol.

Thus, limiting your alcohol intake may help you maintain healthy glutathione levels.

 

Reference: Healthline

Written by: Omojo Emeje

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Glutathione- the master antioxidant

Glutathione is the most powerful naturally occurring antioxidant in all human cells, and is often referred to as the body’s “master antioxidant”.  The ability to produce and maintain a high level of glutathione is critical to recovery from chronic illnesses, preventing disease and maintaining optimal health and performance.  Let’s explore glutathione benefits for your health.

Composed of glutamic acid, cysteine and glycine, glutathione is a powerful antioxidant needed for cellular production of energy and helps to detoxify the body and neutralize free radicals while supporting the immune system. It is known for its role in providing antioxidant protection for the body’s tissues, including the arteries, brain, heart, liver, lungs and skin.

Glutathione can help support the treatment of any disease as an antioxidant but the following have been found to have the most support:

  • General Immune Support
  • Parkinson’s
  • Alzheimer’s
  • Auto-immune Disorders
  • HIV/AIDS
  • High Blood Pressure

Glutathione levels decrease as the body ages, and as environmental and oxidative stressors deplete natural stores in the body.  Common stressors include:

  • Ultraviolet and other radiation
  • Heavy metals
  • Cigarette smoke
  • Exhaust from motor vehicles
  • Household chemicals
  • Dietary Factors
  • Other environmental toxins

All cells in the human body are capable of synthesizing glutathione. But the highest concentration of glutathione is found in the liver, making it critically important in the detoxification and elimination of free radicals.  Free radicals are highly reactive compounds created in the body during normal metabolic functions; they can also enter the body through the environment.  Accumulation of these compounds can result in oxidative stress, which occurs when the generation of free radicals in the body exceeds the body’s ability to neutralize and eliminate them.

Metabolically, glutathione has many functions. As previously mentioned, glutathione plays a substantial role in the functioning of the body’s immune system. Its antioxidant property makes it vital to white blood cells (lymphocytes) as it allows them to reach their full potential during the oxygen-requiring activity of the body’s immune response.

White blood cells in their immune response aid in detoxification of the body and as glutathione levels decrease, so does the body’s ability to eliminate toxins. This leads to the death of white blood cells thereby weakening the body’s immune system.

Other antioxidants in the body depend on glutathione as well. Glutathione recycles vitamins C and E after they have been oxidized, therefore playing a decisive role in their normal function.

Antioxidants can help your body repair damage caused by such things as stress, radiation, infections, drugs, medications, malnutrition and aging.

Glutathione also helps us reach peak mental and physical function. Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development.

If you are aging, suffering from an illness or are just not in ideal physical condition, it is likely you have glutathione deficiency.

There are many things you can do to increase glutathione in your body including exercise, supplementation and eating glutathione-boosting foods. Here are a few ideas.

  • Eat sulfur-rich foods such as garlic, onions and the cruciferous vegetables including broccoli, kale, cabbage and cauliflower.
  • Try bioactive whey protein.This is great source of cysteine and the amino acid building blocks for glutathione synthesis.
  • Supplementation is perhaps the most critical to keep the body producing glutathione. We recommend the combination of Cellgevity and Immunocal.

 

Reference: Priorityyoumd

Written by: Omojo Emeje

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All you should know about Acne

Acne is a very common skin condition that causes pimples mostly on the face, forehead, chest, shoulders and upper back. Acne is a common skin condition where the pores of your skin become blocked by hair, sebum (an oily substance), bacteria and dead skin cells. Those blockages produce blackheads, whiteheads, nodules and other types of pimples.

There are a variety of causes including genetics, fluctuating hormone levels, stress, high humidity and using oily or greasy personal care products. Acne commonly affects teenagers but can occur at any age.

Who does acne affect?

Though it mainly affects teenagers and young adults undergoing hormonal changes, many people continue struggling with acne into their 20s, 30s and beyond. Some even develop acne for the first time as adults.

Where does acne most commonly occur?

The most common spots where you might have acne are your face, forehead, chest, shoulders and upper back. Oil glands are all over your body, but those are the places where there are the most. The best way to treat acne depends on how severe it is. Acne can be mild (a few occasional pimples) moderate (inflammatory papules) or severe (nodules and cysts).

What are the different types of acne?

Acne can take several forms. They include:

Blackheads: Open bumps on the skin that fill with excess oil and dead skin. They look as if dirt has deposited in the bump, but the dark spots are actually caused by an irregular light reflection off the clogged follicle.

Whiteheads: Bumps that remain closed by oil and dead skin.

Papules: Small red or pink bumps that become inflamed.

Pustules: Pimples containing pus. They look like whiteheads surrounded by red rings. They can cause scarring if picked or scratched.

Fungal acne (pityrosporum folliculitis): This type occurs when an excess of yeast develops in the hair follicles. They can become itchy and inflamed.

Nodules: Solid pimples that are deep in your skin. They are large and painful.

Cysts: Pus-filled pimples. These can cause scars.

All of these forms of acne can affect your self-esteem. It’s best to seek help from your healthcare provider early so they can help determine the best treatment option(s) for you.

What causes acne?
Certain things can cause acne and/or make it worse:

1. Fluctuating hormone levels around the time of a woman’s period.

2. Picking at acne sores.
3. Clothing and headgear, like hats and sports helmets.
4. Air pollution and certain weather conditions, especially high humidity.
5. Using oily or greasy personal care products (like heavy lotions, creams or hair pomades and waxes) or working in an area where you routinely come in contact with grease (such as working at a restaurant where there are greasy food surfaces and frying oil).
6. Stress, which increases the hormone cortisol, can also cause acne to flare.
7. Some medications.
8. Genetics.

How is acne treated?
A. Medications applied topically:

1. Benzoyl peroxide is available as an over-the-counter product (such as Clearasil®, Stridex®, PanOxyl®) as a leave-on gel or wash. It targets surface bacteria, which often aggravates acne. Lower concentrations and wash formulations are less irritating to your skin. Irritation (dryness) is a common side effect.

2. Salicylic acid is available over-the-counter for acne, as a cleanser or lotion. It helps remove the top layer of damaged skin. Salicylic acid dissolves dead skin cells to prevent your hair follicles from clogging.

3. Azelaic acid is a natural acid found in various grains such as barley, wheat and rye. It kills microorganisms on the skin and reduces swelling.

4. Retinoids (vitamin A derivatives) such as Retin-A®, Tazorac®, and Differin® (which is now available without a prescription) break up blackheads and whiteheads and help to prevent clogged pores, the first signs of acne. Most patients are candidates for retinoid therapy. These medications are not spot treatments and must be used on the entire area of skin affected by acne to prevent the formation of new pimples. The most common side effect is irritation, which usually improves with moisturization and time on the medication.

5. Antibiotics (topical types include clindamycin and erythromycin) control surface bacteria that aggravate and often encourage the swelling of acne. Antibiotics are more effective when combined with benzoyl peroxide.

6. Dapzone (Aczone®) is a topical gel, which also has antibacterial properties, can be used for inflamed acne. It’s applied to the skin twice a day.

B. Medications taken orally (by mouth):

1. Antibiotics, especially tetracycline antibiotics such as minocycline and doxycycline, are commonly used to treat moderate to severe acne.

2. Oral contraceptives can help with breakouts associated with menstrual cycles. Three classes of medications have been approved by the FDA for acne patients. Some brand names include Estrostep®, Beyaz®, Ortho Tri-Cyclen® and Yaz ®.

3. Isotretinoin (Amnesteem®, Claravis®, Sotret®), an oral retinoid, is an especially effective drug used only for the most severe cases of acne. Isotretinoin shrinks the size of oil glands, which contributes to acne formation.

Can acne be prevented?

Preventing acne is difficult if not impossible during normal hormonal changes. But some things can help:

1. Wash your face daily with warm water and a mild facial cleanser.
2. Routinely use moisturiser.
3. You don’t have to stop using makeup, but try to use “non-comedogenic” products and remove makeup at the end of each day.
4. Keep your hands away from your face.

There are also Natural Remedies for Acne for those that want a safer route with less side effects.
Check them out! http://backup.troopharm.com/powerful-home-remedies-for-acne/

Written by Sarah Amah

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Powerful Home Remedies for Acne

Acne is one of the most common skin conditions in the world, affecting an estimated 85% of young adults.

Conventional acne treatments like salicylic acid, niacinamide, or benzoyl peroxide are proven to be the most effective acne solutions, but they can be expensive and have undesirable side effects, such as dryness, redness, and irritation.

This has prompted many people to look into remedies to cure acne naturally at home. In fact, one study found that 77% of acne patients had tried alternative acne treatments.

Many home remedies lack scientific backing, and further research on their effectiveness is needed. If you’re looking for alternative treatments, though, there are still options you can try.

This article explores 13 popular home remedies for acne.

What causes acne?

Acne starts when the pores in your skin get clogged with oil and dead skin cells.

Each pore is connected to a sebaceous gland, which produces an oily substance called sebum. Extra sebum can plug pores, causing the growth of a bacteria known as Propionibacterium acnes, or P. acnes.

Your white blood cells attack P. acnes, leading to skin inflammation and acne. Some cases of acne are more severe than others, but common symptoms include whiteheads, blackheads, and pimples.

Many factors may contribute to the development of acne, including:

  • genetics
  • diet
  • stress
  • hormone changes
  • infections

Standard clinical treatments are the most effective for reducing acne. You can also try home treatments, though more research on their effectiveness is needed. Below are 13 home remedies for acne.

  1. Apply apple cider vinegar

Apple cider vinegar is made by fermenting apple cider, or the unfiltered juice from pressed apples. Like other vinegars, it’s known for its ability to fight many types of bacteria and fungi.

Apple cider vinegar contains organic acids, such as citric acid, that have been found to kill P. acnes. Research has shown that succinic acid, another organic acid, suppresses inflammation caused by P. acnes, which may prevent scarring.

Lactic acid, another acid in apple cider vinegar, may also improve the appearance of acne scars.

While certain components of apple cider vinegar may help with acne, there’s currently no evidence to support its use for this purpose. Some dermatologists advise against using apple cider vinegar at all, as it may irritate the skin.

How to use it

  1. Mix 1 part apple cider vinegar and 3 parts water (use more water for sensitive skin).
  2. After cleansing, gently apply the mixture to the skin using a cotton ball.
  3. Let sit for 5–20 seconds, rinse with water and pat dry.
  4. Repeat this process 1–2 times per day, as needed.

It’s important to note that applying apple cider vinegar to your skin can cause burns and irritation. If you choose to try it, use it in small amounts and dilute it with water.

2. Take a zinc supplement

Zinc is an essential nutrient that’s important for cell growth, hormone production, metabolism, and immune function.

It’s relatively well studied compared with other natural treatments for acne. Research indicates that people with acne tend to have lower levels of zinc in their blood than those with clear skin.

Several studies have also shown that taking zinc orally may help reduce acne.

For example, a 2014 review found that zinc is more effective at treating severe and inflammatory acne than treating moderate acne.

The optimal dosage of zinc for acne has not been established, but several older studies have observed a significant reduction in acne using 30–45 mg of elemental zinc per day. Elemental zinc refers to the amount of zinc that’s present in the compound. Zinc is available in many forms, and they contain varying amounts of elemental zinc.

Zinc oxide contains the highest amount of elemental zinc at 80%.

The recommended safe upper limit of zinc is 40 mg per day, so it’s probably best to not exceed that amount unless you’re under the supervision of a medical doctor.

Taking too much zinc may cause adverse effects, including stomach pain and gut irritation.

It’s also important to note that applying zinc to the skin has not been shown to be effective. This may be because zinc is not effectively absorbed through the skin.

3. Make a honey and cinnamon mask

Honey and cinnamon have the ability to fight bacteria and reduce inflammation, which are two factors that trigger acne.

A 2017 study found that the combination of honey and cinnamon bark extract exerted antibacterial effects against P. acnes. Other research has indicated that honey on its own can block the growth of or kill P. acnes.

Although, this finding doesn’t necessarily mean that honey effectively treats acne.

A study in 136 people with acne found that applying honey to the skin after using antibacterial soap was no more effective at treating acne than using the soap on its own.

While the anti-inflammatory and antibacterial properties of honey and cinnamon may reduce acne, more research is needed.

How to make a honey and cinnamon mask

  1. Mix 2 tablespoons of honey and 1 teaspoon of cinnamon to form a paste.
  2. After cleansing, apply the mask to your face and leave it on for 10–15 minutes.
  3. Rinse the mask off completely and pat your face dry.

4. Spot treat with tea tree oil

Tea tree oil is an essential oil that’s extracted from the leaves of Melaleuca alternifolia, a small tree native to Australia.

It’s well known for its ability to fight bacteria and reduce skin inflammation.

What’s more, several studies have found that applying tea tree oil to the skin may reduce acne.

Another small study found that, compared with benzoyl peroxide, participants using a tea tree oil ointment for acne experienced less dry skin and irritation. They also felt more satisfied with the treatment..

Given that topical and oral antibiotics can cause bacterial resistance if used long term for acne, tea tree oil may be an effective substitute.

Tea tree oil is very potent, so always dilute it before applying it to your skin.

How to use it

  1. Mix 1 part tea tree oil with 9 parts water.
  2. Dip a cotton swab into the mixture and apply it to the affected areas.
  3. Apply moisturizer if desired.
  4. Repeat this process 1–2 times per day, as needed.

5. Apply green tea to your skin

Green tea is very high in antioxidants, and drinking it can promote good health.

It may also help reduce acne. This is likely because the polyphenols in green tea help fight bacteria and reduce inflammation, which are two main causes of acne.

There isn’t much research exploring the benefits of drinking green tea when it comes to acne, and more studies are needed.

In one small study with 80 women, participants took 1,500 mg of green tea extract daily for 4 weeks. By the end of the study, women who took the extract had less acne on their noses, chins, and around their mouths.

Research has also found that drinking green tea may lower blood sugar and insulin levels, which are factors that can contribute to the development of acne.

Many studies also indicate that applying green tea directly to the skin may help with acne.

Research shows that the main antioxidant in green tea — epigallocatechin-3-gallate (EGCG) — reduces sebum production, fights inflammation, and inhibits the growth of P. acnes in individuals with acne-prone skin.

Multiple studies have found that applying green tea extract to the skin significantly reduces sebum production and pimples in those with acne.

You can buy creams and lotions that contain green tea, but it’s just as easy to make your own mixture at home.

How to use it

  1. Steep green tea in boiling water for 3–4 minutes.
  2. Allow the tea to cool.
  3. Using a cotton ball, apply the tea to your skin or pour it into a spray bottle to spritz it on.
  4. Allow it to dry, then rinse it off with water and pat your skin dry.

You can also add the remaining tea leaves to honey and make a mask.

6. Apply witch hazel

Witch hazel is extracted from the bark and leaves of the North American witch hazel shrub, Hamamelis virginiana. It contains tannins, which have strong antibacterial and anti-inflammatory properties.

That’s why it’s used to treat a broad range of skin conditions, including dandruff, eczema, varicose veins, burns, bruises, insect bites, and acne.

Currently, there appears to be very little research on witch hazel’s ability to treat acne specifically.

In one small study funded by a skin care company, 30 individuals with mild or moderate acne used a three-step facial treatment twice daily for 6 weeks.

Witch hazel was one of the ingredients in the second step of the treatment. Most participants experienced significant improvement in their acne by the end of the study.

Research also suggests that witch hazel may fight bacteria and reduce skin irritation and inflammation, which can contribute to acne.

How to use it

  1. Combine 1 tablespoon of witch hazel bark and 1 cup of water in a small saucepan.
  2. Soak the witch hazel for 30 minutes and then bring the mixture to a boil on the stove.
  3. Reduce to a simmer and cook, covered, for 10 minutes.
  4. Remove the mixture from the heat and let it sit for an additional 10 minutes.
  5. Strain and store the liquid in a sealed container.
  6. Apply to clean skin using a cotton ball 1–2 times per day, or as desired.

It’s important to note that commercially prepared versions may not contain tannins, as they are often lost in the distillation process.

7. Moisturize with aloe vera

Aloe vera is a tropical plant whose leaves produce a clear gel. The gel is often added to lotions, creams, ointments, and soaps.

It’s commonly used to treat abrasions, rashes, burns, and other skin conditions. When applied to the skin, aloe vera gel can help heal wounds, treat burns, and fight inflammation.

Aloe vera contains salicylic acid and sulfur, which are both used extensively in the treatment of acne. Research has found that applying salicylic acid to the skin reduces acne.

Several studies have also indicated that aloe vera gel, when combined with other substances like tretinoin cream or tea tree oil, may improve acne.

While research shows promise, the anti-acne benefits of aloe vera itself require further scientific research.

How to use it

  1. Scrape the gel from the aloe plant out with a spoon.
  2. Apply the gel directly to clean skin as a moisturizer.
  3. Repeat 1–2 times per day, or as desired.

You can also buy aloe vera gel from the store, but make sure that it’s pure aloe without any added ingredients.

8. Take a fish oil supplement

Omega-3 fatty acids are healthy fats that offer a multitude of health benefits.

You must get these fats from your diet, but research shows that most people who eat a standard Western diet don’t get enough of them.

Fish oils contain two main types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

High levels of EPA and DHA have been shown to decrease inflammatory factors, which may reduce the risk of acne.

In one study, 45 individuals with acne were given omega-3 fatty acid supplements containing both EPA and DHA daily. After 10 weeks, their acne decreased significantly.

There’s no specific recommended daily intake of omega-3 fatty acids. The 2015–2020 Dietary Guidelines for Americans recommends that healthy adults consume around 250 mg of combined EPA and DHA each day.

You can also get omega-3 fatty acids by eating salmon, sardines, anchovies, walnuts, chia seeds, and ground flax seeds.

9. Exfoliate regularly

Exfoliation is the process of removing the top layer of dead skin cells. You can use chemicals to achieve this, or exfoliate mechanically by using a brush or scrub to physically remove the cells.

Exfoliation may improve acne by removing the skin cells that clog pores.

It may also make acne treatments for the skin more effective by allowing them to penetrate deeper, once the topmost layer of skin is removed.

Currently, the research on exfoliation and its ability to treat acne is limited.

Some studies suggest that microdermabrasion, a method of exfoliation, can improve the skin’s appearance, including some cases of acne scarring.

In one small study, 38 patients with acne received eight microdermabrasion treatments at weekly intervals. The participants with acne scars showed some improvements following the treatments.

Another small study found that six weekly microdermabrasion treatments helped stimulate skin repair.

While these results indicate that exfoliation may improve skin health and appearance, more research is needed on acne.

There are a wide variety of exfoliation products available, but you can also make a scrub at home using sugar or salt.

Note that mechanical exfoliation, such as with harsh scrubs or brushes, can be irritating and damage the skin. As such, some dermatologists recommend gentle chemical exfoliation with salicylic- or glycolic-acid-based products.

If you choose to try mechanical exfoliation, be sure to gently rub your skin to avoid damaging it.

How to make a scrub at home

  1. Mix equal parts sugar (or salt) and coconut oil.
  2. Gently rub your skin with the mixture and rinse well.
  3. Exfoliate as often as desired, up to once daily.

10. Follow a low glycemic load diet

The relationship between diet and acne has been debated for years.

Research suggests that dietary factors, such as insulin and glycemic index, may be associated with acne.

A food’s glycemic index (GI) is a measure of how quickly it raises your blood sugar.

Eating high GI foods causes a spike in insulin, which likely increases sebum production. As a result, high GI foods may directly affect the development and severity of acne.

Foods with a high glycemic index include processed foods, such as:

  • white bread
  • sugary soft drinks
  • cakes
  • doughnuts
  • pastries
  • candies
  • sugary breakfast cereals

Foods with a low glycemic index include:

  • fruits
  • vegetables
  • legumes
  • nuts
  • whole or minimally processed grains

In one study, 66 people followed either a normal or low glycemic diet. After 2 weeks, the individuals consuming a low glycemic diet had lower levels of insulin-like growth factor-1 (IGF-1), a hormone involved in acne development.

Another study in 64 people found that those with moderate or severe acne ate diets with more carbohydrates and a higher glycemic load than those without acne.

These small studies suggest that a low glycemic diet may help those with acne-prone skin. Additional larger, longer studies are needed.

11. Cut back on dairy

The relationship between dairy and acne is highly controversial.

Milk and dairy products contain hormones like IGF-1, which is associated with acne. Other hormones in milk may cause hormonal changes and lead to acne.

One study in people ages 10 to 24 found that drinking whole milk three or more days each week was linked to moderate or severe acne. In another study including 114 participants, those with acne were found to drink significantly more milk than people who didn’t have acne.

On the other hand, a study involving over 20,000 adults found no association between milk consumption and acne. Participants self-reported the data in these studies, so more research needs to be done to establish a true causal relationship.

Finally, several research reviews have suggested an association between dairy consumption and acne. The relationship between milk and acne needs further study.

12. Reduce stress

The link between stress and acne is not fully understood. The hormones released during periods of stress may increase sebum production and inflammation, making acne worse.

Stress may also affect gut bacteria and cause inflammation throughout the body, which could be linked to acne.

What’s more, stress can slow wound healing, which may slow the repair of acne lesions. Multiple studies have found an association between stress and acne. However, each of these studies was relatively small, so more research is needed.

One study in 80 participants found no association between stress intensity and acne. However, it noted that acne severity may be related to people’s ability to cope with stress.

Certain relaxation and stress reduction treatments may improve acne, but more research needs to be done.

Ways to reduce stress

  • get more sleep
  • engage in physical activity
  • practice yoga
  • meditate
  • take deep breaths

13. Exercise regularly

There’s little research on the effects of exercise on acne. Still, exercise affects bodily functions in ways that may help improve acne.

For example, exercise promotes healthy blood circulation. The increase in blood flow helps nourish the skin cells, which may help prevent and heal acne.

Exercise also plays a role in hormone levels and regulation.

Several studies have suggested that exercise can decrease stress and anxiety, both of which can contribute to the development of acne.

The U.S. Department of Health and Human Services recommends that adults get 150 minutes of aerobic exercise and engage in strength training activities two days per week.

This can include walking, hiking, running, and lifting weights.

 

Reference: Healthline

Written by: Omojo Emeje

Posted on:

Grape Seed Extract (GSE)

Grape seed extract (GSE) is a dietary supplement made by removing, drying, and pulverising the bitter-tasting seeds of grapes.

Grape seeds are rich in antioxidants, including phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidin complexes (OPCs). Grape seed extract, which is made from the seeds of wine grapes, is promoted as a dietary supplement for various conditions, including venous insufficiency (when veins have problems sending blood from the legs back to the heart), promoting wound healing, reducing inflammation, protect against oxidative stress and tissue damage.

Grape seed extract also is indicated for reducing the risk of atherosclerosis as well as for reducing complications related to diabetes, lowering cholesterol and preventing cancer.

Grape seed extract also help with deep wrinkles. This extract has natural antioxidant properties and can help restore elasticity to your wrinkled skin. Massage the grape seed extract into your deep wrinkles daily to keep your skin looking young.

Side effects. Grape seed extract is generally considered safe. Side effects may include headache, itchy scalp, dizziness, and nausea.

Risks. People allergic to grapes should not use grape seed extract. If you have a bleeding disorder or high blood pressure, talk to your doctor before you start using grape seed extract.

Interactions. If you take any medicines regularly, talk to your doctor before you start using grape seed extract. It could interact with drugs like blood thinners, NSAID painkillers (like aspirin, Advil, and Aleve), certain heart medicines, cancer treatments, and others.

 

Written by: Chiamaka Nwoko

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