Wellness Corner Archives

NOVEMBER 2020: Natural Ways To Reduce Inflammation

10/31/2020

Inflammation is the body’s natural response to protect itself from harm such as irritation, infection, and injury. There are two types of inflammatory responses, acute and chronic. Most of us are familiar with the acute inflammation which helps heal the body and restore normal tissue function and these include swelling, redness, heat, and pain. Chronic inflammation is inflammation that has persisted for a long period of time and the body is not able to heal properly and dispose of toxins. This in turn can gradually cause damage to your body causing heart disease, blood vessel diseases, cancer, diabetes, Alzheimer’s, depression, and autoimmune diseases such as rheumatoid arthritis, psoriasis and many more.

Inflammation can happen anywhere in your body, most noticeably in your joints and connective tissues, but it also occurs elsewhere such as intestines, arteries, vascular system, and other organs. There is still a lot of mystery surrounding the connection between diseases and inflammation. Researchers have found external factors such as diet, smoking, and pollution can contribute just as much as internal factors like stress and illness.

Some natural ways to help decrease or prevent chronic inflammation are as follows:

Regular moderate exercise can decrease inflammatory markers and decrease your risk of chronic diseases.

Stress management and a good night of sleep is important to help keep inflammation at bay.

Proper diet and nutrition also plays an important role in fighting inflammation.

Try to use green cleaning products or natural cleaning products in your living and working environment.

Supplements can help with inflammation such as: Alpha-Lipoic Acid, curcumin, omega 3 fatty acid, ginger, resveratrol, and spirulina.

Try to incorporate these foods that help with inflammation in your diet:
– Colorful foods such as vegetables and fruit; spinach, kale, collard, beets, broccoli, brussels sprouts, cauliflower, cabbage, celery, avocado, raspberry, grapes, oranges, blueberry, blackberries, and cherries
– Whole grains such as oatmeal, brown rice, whole wheat bread, and unrefined grains high in fiber
– Omega 3 fatty acid is found in fish such as salmon, tuna, and sardines (limit yourself to one serving once a week) including walnuts, pecans, and flax seed. Monounsaturated fats are found in olive oil, avocado, and nuts.
– Drinking green tea
– Use herbs and spices such as turmeric, oregano, rosemary, ginger, garlic, and cinnamon

Avoid or limit foods that are highly processed, greasy, fried, and sweet:
– Trans fat also known as partially hydrogenated oil‘s can cause inflammation and can raise LDL cholesterol. Some examples are prepackaged bake goods, crackers, chips, pretzels, margarine, shortening, lard, and flavored coffee cream (powder and liquid)
– Limit saturated fat such as butter, whole milk, cheese, high fat red meat (prime rib, burgers, steaks, bacon, and sausage), processed meats (baloney, salami, and hot dogs) and skin on poultry.
– Refined carbohydrates such as white bread, pastries, white pasta, and white rice.
– Sugar can cause the body to release inflammatory messengers. Avoid sweets, cakes, cookies, candy, ice cream, fruit juice, sodas (and other sweet drinks), and excessive alcohol.
– Certain oils found in processed seeds and vegetables oils (soybean and corn oil)

Sources: MedicalNewsToday, WebMD, Mayo Clinic, healthline, and Harvard Health

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

OCTOBER 2020: Seven Ways To Decrease Breast Cancer Risk

09/30/2020

Nearly everyone knows someone who has had or has breast cancer. You may be concerned about developing breast cancer. We cannot change the genetic risk factors, but there are some lifestyle changes you can make to reduce breast cancer risk. Here is a brief list of some lifestyle changes to decrease breast cancer risk.

Maintain a healthy weight and exercise regularly. Most healthy adults aim for 30 minutes of moderate aerobic activity per day, 4 to 5 days each week, and strength training twice per week.
Don’t drink alcohol, or limit your alcohol intake. The National Cancer Institute states the level of risk rises as the amount of alcohol consumed rises. For women who do drink, limit yourself to less than one drink per day. The American Cancer Society states women who have 1 alcoholic drink a day have a 7% – 10% higher risk compared to nondrinkers and there is about a 20% higher risk in women who have 2 to 3 drinks a day.
Smoking and secondhand smoke is a contributing risk factor for developing breast cancer.
Breastfeed your children if possible. Mayo Clinic states the longer you breastfeed the greater the protective effect.
Eat a balanced healthy diet daily including 5 to 8 servings of vegetables, leafy greens, fruit, and omega-3 fatty acids.
Avoid or limit birth control pills after age 35 or if you smoke. Avoid or limit hormone replacement therapy for symptoms of menopause. Talk to your doctor about your risk factors for breast cancer and discuss other treatments or managing your symptoms with non-hormonal therapy and medications.
Limit and avoid exposure to radiation and environmental pollution.

It is important to find out your family history of cancer and to discuss with your doctor the steps needed to take for screening and prevention.

Sources: Mayo Clinic, Prevention, American Cancer Society, National Cancer Institute, Healthline, CDC Breast Cancer, and National Breast Cancer Foundation

SEPTEMBER 2020: Health Screening Guidelines

08/28/2020

Many of us know we need to get some health screening tests done at certain times in our lives, but it is often unclear when. These screening tests help detect hidden diseases in healthy people. Many doctors often disagree on when to start having screening tests and how often. With that in mind please communicate to your doctor if you have any concerns regarding your health. Here is a brief chart to help you.

Sources: American Cancer Society, MedlinePlus, Columbia Doctors, and Harvard Health Publishing

AUGUST 2020: Tips to Help Reduce or Provide Relief for Headaches and Migraines

07/29/2020

Many people suffer with headaches or migraines on a daily basis, disrupting their daily lives. There are a few natural remedies that may help prevent headaches or get rid of an existing one. The most common headache is a tension headache. They usually cause pain in the middle, top of the head due to a person becoming overstressed, causing the muscle to tense. With sinus headaches, people may feel constant pain on the bridge of the nose, forehead, and cheekbones. Migraines are usually characterized with throbbing pain behind the eyes, and the person may become very sensitive to light, smells, sounds, activity, and movement. They may experience symptoms of nausea, vomiting, and fatigue. Cluster headaches are the most severe. Sufferers may feel a sharp pain or intense burning or stabbing that is in one spot of the head that may occur throughout the day behind or around one eye. On the side of the pain, the eye reddens, the eyelid droops, the pupil gets smaller, the eye tears up, or that side of the nose may get congested or runny.

Here are some tips to help reduce or provide relief for headaches and migraines.

– There are physical reasons for headaches, such as too much pressure on the head. Some examples are wearing a ponytail, a headband, or a tight hat.

– Close your eyes and rest in a dark or dim room if your headache is caused by sensitivity to light or eyestrain. Computer screens, phones, flickering lights, or a bright light can cause migraine headaches. Use an anti-glare screen on computers or phones, change light fixtures to daylight spectrum fluorescent bulbs, and wear sunglasses when outdoors.

– A cold compress to the forehead or neck can temporarily help relieve headaches or migraine pain by reducing inflammation. Place a cold compress on for no longer than 10 minutes.

– A warm compress or heating pad can provide relief to tension headaches by relaxing muscles that are too tight. Using a warm compress for sinus headaches applied to the area that hurts can also help, or taking a steamy shower may help relieve your symptoms.

– Moderate exercise may help reduce the incidence of headaches by promoting better circulation and keeping the body healthy. Some examples are a brisk walk or riding a bike for 30 minutes a day.

– Getting too little, too much, or not sleeping soundly may cause some headaches. It’s best for adults to get between 7 to 9 hours of sleep each night. Try going to bed and waking up daily at the same time.

– Many people find that massaging the temples, jaw, or neck can help relieve tension from stress causing the headache. Some other areas to massage include the area between the eyebrows, the two spots at the base of the eyebrow, and on either side of the bridge of the nose. You can also try pinching the top of your nose. All of these spots hold tension and massaging can help relieve the tension.

– Acupuncture may be an effective way to prevent tension headaches or reduce the frequency of migraines. Acupuncture is where the practitioner places a small needle into the top surface of the skin to stimulate the body’s energy or trigger points.

– Relaxation techniques including guided meditation, actively focusing on relaxing the muscles, stretches, yoga, and deep belly breathing, may help reduce headaches, symptoms, stress, and anxiety.

– Noticing a headache or migraine early and starting caffeine in the early stages may help reduce symptoms. Caffeine can help relax the blood vessels and ease the tension. Beverages such as coffee, tea, or soda contain caffeine. Drinking too much caffeine, however, can have the opposite effect.

– Staying hydrated with water can help reduce the severity and may help prevent headaches.

– Drinking herbal teas such as ginger tea may help with migraines. Other teas with calming properties are peppermint, chamomile, lavender.

– Limit or avoid alcoholic beverages. One of the most common side effects of alcohol is dehydration, which can make a headache worse.

– Try eating small frequent meals to help keep your blood sugar more consistent. This in turn may prevent some migraines that are caused by low sugar levels.

– If your headache is caused by grinding your teeth at night when you sleep, try sleeping with a night guard to help your early morning headaches.

– If you experience a headache after meals it may be due to a food intolerance. It’s best to keep a journal of everything you eat each day to help you identify and avoid any foods that may be triggering a headache.

– Supplements such as magnesium, Coenzyme Q10, and B vitamins such as folate, B6, and B12 may help in preventing migraines and reducing headache symptoms.

– For women, vitamin E may relieve headache pain and symptoms from menstrual migraines. The vitamin E helps to balance hormone levels.

– Aromatherapy with essential oils such as lavender, eucalyptus, frankincense, lemon, rosemary, ylang ylang, or peppermint may help relieve symptoms of headaches.

– Strong smells may trigger migraines. Try avoiding the source of the smell, such as perfume and chemicals from cleaning products.

There are many types of headaches and one natural remedy may work better than others. Do not ignore persistent or severe headaches and seek medical help as there may be an underlying issue.

Sources: Medical News Today, WebMD, Healthline, and Everyday Health

JULY 2020: Tips To Help Prevent Heartburn

07/01/2020

Heartburn, also called acid indigestion, is a burning feeling in the middle of your chest just behind your breastbone or the upper part of your stomach. You may feel like your chest is on fire or the pain can radiate to your neck, jaw, or arms. The pain can worsen after eating, later in the evening, or when lying down or bending over. This can last from a few minutes to a few hours. Heartburn happens when the muscle at the entrance of your stomach that acts like a gate called, the LES (lower esophageal sphincter) opens too often or isn’t tight enough causing the stomach acid to rise up into the esophagus causing the burning feeling.

Some people have a higher risk of heartburn. These groups of people are those who are overweight, smokers, pregnant women, and those that have a hiatal hernia, which is when the stomach bulges up into the chest through an opening in the diaphragm. Most people can manage their heartburn with lifestyle changes, over the counter medications, or prescriptions.

There are triggers that can increase the likelihood of heartburn such as overeating, eating spicy foods, fatty foods, greasy foods, lying down after you eat, and stress.Instead of eating three large meals a day, try eating several small meals throughout the day.

Some trigger foods that can worsen heartburn include: alcohol, chocolate, coffee, fatty or fried foods, greasy foods, onions, oranges, lemons, other citrus foods and juices, peppermint, sodas and other bubbly drinks, spicy foods, tomatoes and tomato sauces.

Other steps to reduce heartburn are to wear loose clothing and lose weight. This may help decrease the pressure on your stomach and decrease the force moving acid up into the esophagus.

Cigarette smoke may increase stomach acid and relax the muscle that prevents acid from backing up into the esophagus.

Medication such as regular use of anti-inflammatory and pain medications can cause heartburn.

Avoid high-impact exercise and exercising directly after eating a meal. Wait at least an hour after eating to exercise.

If heartburn bothers you at night eat a light dinner and avoid foods that trigger your heartburn.

Do not lie down for at least 2 to 3 hours after eating. Sleep at a higher angle which will help stop acid backing up into your esophagus. You can do that by raising the head of the bed 4 to 6 inches using blocks to raise the bed frame, or use a foam wedge under the head of your mattress.

Talk to your physician about what steps you should take.

Sources: Mayo Clinic, WebMD, Healthline, Cleveland Clinic, and Harvard Health