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APRIL: Are You Low in Vitamin D?

04/02/2021

 

Are you feeling tired, having mood changes, getting sick often? Do you experience muscle weakness or pain, joint pain, allergies, asthma, brain fog, elevated blood sugar, high blood pressure, or have weak bones? If that’s the case, you may not be getting enough Vitamin D. A study in Nutrition Research Journal in 2011 found that 41.6% of US adults are not getting a sufficient amount. With Vitamin D you need the right amount to keep your body functioning well and your doctor can run blood tests to figure out the perfect balance. It is important to keep Vitamin D balanced because too much can cause headaches, nausea, vomiting, constipation, poor appetite, weight loss, weakness, frequent urination, painful muscles, excessive calcium in the blood, kidney damage, kidney stones, and high blood pressure.

strong bones

You may be asking why Vitamin D is important for the body. It has many important benefits such as maintaining healthy bones by aiding with the absorption of calcium, helping regenerate genes and cell growth, preventing osteoporosis and rickets (softening and weakening of the bones in children), and helps the immune system. The main way we get Vitamin D is through sun exposure, food, and nutritional supplements.

To get a sufficient amount of Vitamin D we need sun exposure for at least 15 – 20 minutes three days a week. 

Food that are naturally high in Vitamin D include salmon, tuna, mackerel, beef liver, cheese, mushrooms, and egg yolk.

Foods that have Vitamin D added include milk, breakfast cereals or grain products, yogurt, and orange juice.

Many people do not know that they have a Vitamin D deficiency because the symptoms are very non-specific. If you think you may be deficient, talk to your doctor and they can run blood work to check your levels. 

Sources: Medical News Today, Medline Plus, Mayo Clinic, and Healthline

 

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.

Filed Under: Wellness Corner Tagged With: Health Benefits, Health Tips, Healthy Weight, Losing Weight, Metabolism, Wellness Corner

MARCH: Eat Your Greens!

02/01/2021

 

Many of us are not motivated to add greenery to our plates. If that is the case, then you do not realize all the health benefits they provide. Research has shown green vegetables help with colon health, cancer, and heart health. They contain minerals, folate, antioxidants, and flavonoids which help decrease free radicals from damaging cells in your body and can lower your risk of cancer and many diseases. Some can contain lutein and beta-carotene which support eye health and may reduce risk of cataracts and macular degeneration. Green foods can help increase energy, immunity, strengthen bones, increase gut health, and detox your body. Start adding a little greenery to each meal and your health will benefit from it.

Here are some examples and their benefits.

  • Kale contains vitamin K which helps with bone health and blood clotting. It is also high in fiber helping with colon health. Kale is an excellent source of vitamin C and flavonoids, decreasing free radical damage in the body which decreases cancer risk, and helps the immune system work effectively so it can fight disease. Some studies show kale can regulate blood sugar with a meal. It also contains lutein and beta-carotene which support eye health and may reduce risk of cataracts and macular degeneration.
  • Microgreens are young greens sprouted from seeds of herbs and vegetables. They are flavorful and packed with vitamin C, E, and K.
  • Beet greens are rich in vitamin A and K, fiber, riboflavin, calcium, and potassium. They also contain antioxidants beta-carotene and lutein.
  • Seaweed contains iron and zinc, and is a good source of iodine, helping with thyroid function.
  • Bok Choy contains selenium, helping with proper thyroid function, immunity, cognitive function, and cancer prevention.
  • Green beans are high in fiber which can help lower cholesterol and stabilize blood sugar. 
  • Asparagus is an excellent source of fiber, an array of vitamin B, and folate. 
  • Broccoli is rich in vitamin C, K, folate, potassium, manganese, and iron.
  • Collard Greens are good sources of vitamin K and help with healthy bones.
  • Kiwi contains fiber, vitamin C, and folate. Research suggests that kiwi contains serotonin and eating them regularly could help people fall asleep faster and have a longer and better quality of sleep.
  • Swiss Chard is rich in vitamin A, C, K, potassium, and manganese.
  • Spinach is packed with folate, vitamin A, K, and manganese. 
  • Romaine lettuce is a good source of vitamin A and K.
  • Turnip greens are high in vitamins A, C, K, folate, calcium, and manganese. They also contain several antioxidants that help decrease stress in the body. 
  • Avocados contain healthy fats that help with cholesterol levels and heart health. It is also high in vitamin E which helps with free radicals, memory & cognitive function. Avocados also contain lutein which helps with preventing age related macular degeneration. They are high in fiber helping with colon health and maintaining healthy weight.

Keep in mind to eat well balanced meals daily. Watch out for some medications such as Warfarin (Coumadin) as it interacts with foods high in vitamin K. Also, if you have stomach/bowel issues and kidney disease you may want to talk to your physician about making any changes in your diet.

 

 

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

 

 

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.

Filed Under: Wellness Corner Tagged With: Health Benefits, Health Tips, Healthy Weight, Losing Weight, Metabolism, Wellness Corner

JANUARY 2021: Tips To Avoid Slowing Your Metabolism

12/30/2020

 

It’s a new year and many of you may have a New Year’s resolution to lose weight. Recognizing bad habits that slow your metabolism may help with losing weight. Here are some tips to help with recognizing what will slow your metabolism:

     • Not getting enough high-quality sleep

     • Eating too many foods high in sugar

     • Drinking beverages high in sugar

     • Not getting enough water

     • Drinking too much caffeine

     • Drinking alcohol  

     • Skipping breakfast

     • Not eating enough of the right foods

     • Eating refined carbohydrates

     • Eating fatty foods

     • Not eating enough protein

     • Not eating balanced meals

     • Eating odd amounts of food at odd hours

     • Eating too many calories right before bedtime

     • Not eating nuts

     • Not using iodized salt

     • Not getting enough calcium

     • Skipping your probiotic   

     • Dieting too much  

     • Living a sedentary lifestyle

     • Lack of strength training

     • Exercising at odd hours

     • Keeping your room temperature too warm

     • Not managing your stress or cutting down on your stress

 

Sources: Healthline, WebMD, Everyday Health, EatThis,NotThat!, Lifehack, and Cooking Light

 

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.

 

Filed Under: Wellness Corner Tagged With: Health Benefits, Health Tips, Healthy Weight, Losing Weight, Metabolism, Wellness Corner

DECEMBER 2020: Diffuser Blends Using Essential Oils For The Holidays

11/30/2020

 

The holidays can give you an opportunity to use essential oils to help bring out your holiday joy! Using therapeutic grade essential oils is an all natural way to bring holiday smells into your environment while providing a number of health benefits.

 

Holiday Cheer

1 drop of Clove

3 drops of Sweet Orange

2 drops of Cinnamon

 

Gingerbread House

3 drops of Ginger

2 drops of Cinnamon

2 drops of Clove

 

Sweet Christmas Candy

2 drops of Juniper Berry

2 drops of Sweet Orange

1 drop of Lemon

1 drop of Lemongrass

 

Christmas Cookies

2 drops of Cedarwood

3 drops of Sweet Orange

3 drops of Cassia

1 drop of Cinnamon

 

Holiday Treats

2 drops of Peppermint

1 drop of Sweet Orange

1 drop of Cassia

2 drops of Wintergreen

 

Christmas Tree

2 drops of Douglas Fir

2 drops of Cypress

2 drops of Frankincense

 

Christmas Spirit

2 drops of Cinnamon

2 drops of Clove

2 drops of Sweet Orange

 

Christmas Tree Farm

3 drops of Douglas Fir

2 drops of Cedarwood

1 drop of Juniper Berry

 

Peppermint Surprise

4 drops of Peppermint

2 drops of Grapefruit

1 drop of Spearmint

 

Wiseman’s Gift

3 drops of Frankincense

3 drops of Myrrh

 

Christmas Eve

3 drops of Douglas Fir

1 drop of Grapefruit

2 drops of Frankincense

 

Christmas Morning

2 drops of White Fir

2 drops of Sweet Orange

2 drops Juniper Berry

 

Winter Spice

3 drops of Bergamot

1 drop of Ginger

1 drop of Cassia

1 drop of White Fir

 

– Bergamot helps lessen stress and depression and promotes relaxation

– Cassia has a warming effect that supports emotional well-being. It is used to create an uplifting atmosphere

– Cedarwood can promote emotional balance and create a relaxing environment

– Clove has a warming effect that is very stimulating and energizing

– Cinnamon has a warming effect and can help elevate feelings of security and belonging

– Cypress is said to speed up emotional healing and can provide comfort

– Douglas Fir may help reduce fatigue and pain and improve respiratory function

– Frankincense reduces anxiety and feelings of stress and promotes inner peace and calmness

– Ginger can create a soothing and calming environment

– Grapefruit creates an uplifting environment

– Juniper Berry has a calming and grounding effect

– Lemon helps improve mood, lessens stress and anxiety, and promotes sleep

– Lemongrass aids mental clarity, promotes relaxation and decreases anxiety

– Myrrh creates an inspiring and balanced atmosphere

– Orange is known as a mood booster and stress reducer

– Peppermint invigorates your senses

– Spearmint creates a positive environment

– White Fir may help reduce fatigue and pain and improve respiratory function

– Wintergreen is uplifting and stimulating

Sources: Loving Essential Oils, Deliciously Organic, ZYTO, and doTERRA

 

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.

 

Filed Under: Wellness Corner Tagged With: Essential Oils, Health Benefits, Health Tips, Holiday Scents, Wellness Corner

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.

 

Filed Under: Wellness Corner Tagged With: Health Tips, Natural Ways To Reduce Inflammation, Reducing Inflammation, Wellness Corner

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