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18 Facts About Vitamin B12 Deficiency

vitamin B12
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Vitamin B12 is more powerful than many of us would ever know. One of the reasons why it’s so crucial is because it helps make DNA, nerve, and blood cells, and it’s also enhancing a healthy brain and immune system.

Your metabolism wouldn’t be able to run smoothly without it. But B12 isn’t just like any other vitamin. It can only be found in animal products such as eggs, meat, shellfish, and dairy. Up to 15% of people lack this vitamin, and they’re either vegetarians, have celiac disease or other digestive problems, or are adults over 50.

Some of the signs of B12 deficiency can include exhaustion, rapid heartbeat, and brain fog. Care to know more about this vitamin? We’ll tell you everything you need to know!

Everything You Need To Know About Vitamin B12 Deficiency:

Vegetarians and vegans are more at risk

Vitamin B12 can be found naturally in many animal products. So if your diet is based mainly on plant-based foods like fruits, vegetables, beans, and soy, you’re highly at risk of suffering from a vitamin B12 deficiency.

“Vegetarians who consume eggs and dairy should try to include at least one source from these food groups once a day.” Stephanie Middleberg explained, RD, nutritionist at Middleberg Nutrition in New York City.

On the other hand, vegans don’t consume any animal products whatsoever, so they have to take a supplement or consume vitamin B12-fortified foods, like breakfast cereal and grains. Other types of foods that are fortified with B12 are non-dairy milk or meat substitutes. However, not all of these foods are reinforced, so check the label to be sure.

Adults over 50 years old are also at risk

The more you age, your stomach doesn’t produce as much acid as before, and the stomach acid in our body is absolutely key for B12 absorption, according to Middleberg. One in 31 adults over 50 years old is deficient, as calculated by the Centers for Disease Control and Prevention.

There are older individuals who suffer from poor appetites and food intakes, and they might be on medications, such as heartburn meds, that might reduce even more stomach acid levels. In fact, some of these seniors lose in time their ability to absorb vitamin B12 from food, and the only way they can get it is by taking supplements or even injections.

Some of its earliest symptoms include weakness and fatigue

Vitamin B12 is known to be the energy vitamin for a proper reason. Inadequate B12 intake only leads to a dent in red blood cell production, and some of the earliest signs of a deficiency might include feeling dragged, confused, and even weak.

According to Middleberg, the main problem is that these symptoms are pretty vague. I personally feel this way at least once a week…not to mention that they have a common ground with lots of other diseases.

Plus, they might be attributed to tons of other triggers, and most people will conclude it’s pointless to go get tested. If any of these symptoms hit and stick around for a longer period of time, the best thing you can do is to speak with your doctor and rule out any other causes.

vitamin B12
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Heartburn drugs can be at fault

There are some prescription heartburn drugs on the market that entirely suppress the production of stomach acid, which is highly needed in order to absorb vitamin B12. There’s a study made by JAMA that backs this up.

Researchers have found out that taking meds that have a proton, such as Prilosec and Nexium, for more than two years will pump inhibitors, which only leads to a 65% higher chance of having a vitamin B12 deficiency.

For every two years or more using H2 receptor blocker drugs, like Pepcid and Zantac, will lead to a 25% boost in deficiency chances.

If you happen to take these medications on a regular basis, you should talk to your doctor about what you should do next to protect your vitamin B12 intake.

It can be mistaken for dementia

Symptoms of such deficiency might mimic the symptoms of dementia, such as memory loss, orientation, and even difficulty thinking and reasoning, according to Middleberg. It’s sometimes even harder to distinguish a vitamin B12 deficiency from dementia, especially if older folks are basically at risk…for both.

Even worse, these two conditions might overlap, as 75% to 90% of B12 deficient people usually experience neurological complications such as dementia. And when a B12 shortage hits younger folks, it might still resemble dementia.

Experts haven’t deciphered exactly how are these two related to one another, but patients who suffer from unexplained cognitive decline should definitely be tested for B12 deficiency.

Taking birth control pills will set you up for it

Women who’ve been on oral contraceptives for longer periods of time tend to have trouble absorbing vitamin B12, as Middleberg confirmed.

There are studies that show how some of these pills are higher in estrogen and are more likely associated with B12 and folate (folic acid, and vitamin B6) deficiency.

Apparently, the estrogen in the pill is at fault for this impaired absorption. So if you’re on the pill, you need to have a chat with your doctor about the risks, or whether you should be taking B12 supplements as a backup. It’s best to be safe than sorry!

The best sources of B12 are meat and fish

Beef liver and clams are at the top of B12, as the National Institutes of Health have confirmed. If you aren’t a fan of either of those, there are plenty of options out there too.

Ground beef, oysters, trout, and even salmon are B12 superstars, as a serving of each will deliver close to or even more than 100% of your RDA (2.4 micrograms for men and women over 14, and it goes up to 2.6 and 2.8 for pregnant women or women who are currently breastfeeding).

Also, eggs (0.6 micrograms per egg, 10% of daily value) but also milk (1.2 micrograms per cup of low-fat, 18 percent of daily value) are also incredibly solid sources.

Fortified foods and supplements can help

They both can help vegans, vegetarians, older adults, and other people who are simply unable to naturally absorb B12. When absorption is a problem, “simply loading up on foods that are naturally high in B12 might not be the answer to this issue.

The synthetic form of B12 is definitely more readily absorbed.” You’ll have a higher chance of finding vitamin B12 in fortified cereals, as many of those have 100% of your RDA.

vitamin B12
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Heavy drinking increases your odds

Did you know that if you drink a couple of drinks every day you can get gastritis, and irritation of the stomach lining, which can lead to lower stomach acid and reduced B12 absorption? Middleberg enlightened us on this matter, explaining in which ways is alcohol linked to vitamin B12 deficiency.

B12 is stored in the liver, so drinking alcohol can impair liver function and deplete B12 stores or even make it more difficult for the liver to use it.

It can even trigger a false positive on a Pap test

What’s even worse about having a vitamin B12 deficiency is that it can affect your Pap test. The Pap test is absolutely essential to women, as it helps screen for any possible signs of cervical cancer.

However, low B12 levels can actually affect the way some cervical cells look, which can potentially trigger a false positive, as the National Institute of Health has shown. Truth to be told, this is a serious reason to start taking care of your vitamin B12 intake.

It’s linked to pernicious anemia

There’s a special type of anemia that can be triggered by a B12 deficiency. It’s called pernicious anemia, which basically means “dangerous”, as in the past it was considered to be life-threatening. Pernicious anemia is what happens when the stomach isn’t capable of making enough of a protein known as an intrinsic factor, which helps our intestine absorb B12.

Pernicious anemia may come as a result of an autoimmune issue, a problem with the stomach lining, or even a congenital condition that is passed down through families. In this case, the treatment usually implies B12 shots, and in some cases, combined with supplements.

It can be hard to recognize this type of deficiency

“As the body can store vitamin B12 for three to five years, the early symptoms of a possible deficiency are known to appear gradually. That’s why it’s highly likely you won’t even notice them.” as Middleberg explained.

After the initial clues (fatigue, weakness, brain fog) you should expect to notice more advanced tip-offs show up, like numbness and tingling of the limbs, depression, paranoia, and even hallucinations.

The signs differ in such a manner, and they don’t even strike every one, that it’s extremely difficult to diagnose even at a later stage. “The symptoms also depend on what caused the deficiency. When it’s malabsorption, it means that they are absorbing some B12 and the deficiency is occurring more slowly, or total lack of animal products, which might cause the deficiency to develop faster.

A blood test is the only way to confirm it

Blood levels of vitamin B12 less than 160 pg/mL might be interpreted as a sign of deficiency, as stated by the National Library of Medicine. “Blood tests are usually accurate. However, a false positive is also possible, as it’s related to certain cancers, oral contraceptives, folate (folic acid) deficiency, and even pregnancy.”

As Moon stated, false negatives might occur, for example in people who have liver disease, poorly functioning kidneys or even certain blood cell disorders. Your GP or primary care physician is recommended to take care of your test.

It’s linked to immune system issues

According to Middleberg, “B12 has a crucial role in white blood cell production, and white blood cells are also essential for proper immune system functioning.” A lack of vitamin B12 can lower your immunity, but also some immune system disorders can raise your chances of becoming deficient.

For example, Graves’ disease is an autoimmune condition of the thyroid, which causes hyperthyroidism, and is a high-risk factor for developing pernicious anemia, which leads to B12 deficiency. As you can see, vitamin B12 deficiency is a tiresome carousel of conditions from which you don’t even know where to begin.

Digestive problems can cause it

People who suffer from GI issues have a higher risk of a B12 shortage because their digestive problems can make the process of absorbing nutrients much more difficult, as Middleberg explained.

“For example, those who have gut issues, colitis, Crohn’s disease, inflammatory bowel disease, and even leaky gut syndrome have higher chances of suffering from a B12 deficiency.” Also, those who suffer from Celiac disease might have problems with absorption.

If you’re at risk for any of these conditions, ask your doctor about the possibility of taking supplements or B12 shots, as all the B12-rich food in the world won’t be absorbed properly by your body.

It can happen after weight loss surgery

There are some surgeries that might interfere with the GI tract, such as gastric bypass surgery, which makes it harder to absorb B12. One of the reasons has to do with a certain decrease in the body’s ability to digest food, but it might also result in iffy levels of intrinsic factor, which is a protein that helps the body absorb B12.

However, the absorption issue might be a permanent one, and people who undergo gastric bypass might have to take vitamin B12 supplements for the rest of their life. Otherwise, they might risk a shortage.

It can cause tingling, weakness, and balance issues

Depletion of the vitamin B12 stores only leads to nerve damage. That’s why long-term B12 deficiency can be read into sensations of pins and needles in your hands and feet, shaky body movements, and even trouble walking. Like many other B12 deficiency signs, these can all be attributed to other causes, such as aging. However, the only way to check it is to consult with your doctor.

Visible signs include pale skin, a sore tongue, and mouth ulcers

Other visible signs of vitamin B12 deficiency include pale skin, mouth sores, red, swollen, beefy tongue. These are all caused by deficiency-related changes in blood flow, and they can show up many years after the depletion is initiated, as Middleberg explained.

A rapid heartbeat or even heart palpitations might represent another blood flow-related sign, and sometimes bruising super easily can be read as a symptom.

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19 Ingenious Cooking Hacks You Didn’t Know About

kitchen hacks
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So, we have this scenario: you plan on becoming super talented in the kitchen. In fact, you want to be SO GOOD, that you can learn to do three different meals at once, waste 0 food, use everything, and make everything as delicious as it can get.

I can only wish you the best of luck! Or even better…you might check this article for a couple of cooking hacks that could really save you some time and effort. These cooking hacks are so good, that you won’t believe how far you lived without knowing them.

Don’t forget to try them out and tell us in the comment section which ones you found really helpful!

Best cooking hacks

Keep cookies soft

If you want to keep cookies and other baked foods as soft as possible, the best thing to do is to add a slice of store-bought white bread to an airtight container. This way, your cakes, cookies, and muffins will manage to keep their day-one softness.

Craft DIY Mason Jar Shakers

Your bulk spices and baking supplies will instantly get the needed upgrade. Save all the lids you got from parmesan shakers and gather your small mason jars. Then, screw the lid on and you’ll end up with a handy tool to sprinkle and measure.

Slice Steak Fries

If you’re dreaming about those scratch-made potato wedges from your favorite restaurant, so do I. But did you know that the answer is waiting for you in your kitchen drawer? All you have to do is cut one end of the potato for stability, then push an apple slicer through.

Then, add your favorite spices or follow our recipe for Parmesan Potato Wedges. Should I even specify that you can use it with sweet potatoes too?

Freeze a Soup Starter

If you want to have garden-fresh flavors all year round, just freeze farmers’ market veggies in resealable bags during their season. A classic soup starter known as mirepoix is simply made by combining 2/3 onion with 1/3 carrot and celery. The aromatic combination will give your soup or broth a sweet flavor.

Use Sheet Pans as Trays

You probably never thought of this, but sheet pans aren’t just for dinner! Use that baking sheet to keep yourself organized while you’re preparing your meal. Keep the ingredients in one place, so you can be efficient and clean up as little as possible. Food preparation doesn’t have to be such a drag, especially when you try these tips!

Use Your Oven as a Proofing Drawer 

In some cases, the kitchen is simply too cold to cook good homemade bread. If that is the case, pop the dough in the oven, but don’t turn it on. Instead, just place a pan of simmering water below your dough and shut the door of the oven. The warmth and humidity will get you the needed results.

Freeze Single-Serving 

If you want to become the ultimate upcycling master, this trick is a good start! For this, you’ll need egg cartons, as they’re ideal for freezing small portions of homemade sauce. Cover and freeze leftovers such as pesto or homemade mayo and transfer cubes to a resealable freezer bag.

Kitchen hacks
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Soften Butter (Even if You Forgot to Take It Out of the Fridge)

If you simply can’t remember to take the butter out of the fridge when you’re about to cook a new recipe, don’t worry! We have a solution for this, as there are various ways to soften butter fast. The easiest way is simply to cut the butter into cubes and let it sit on the counter for only 20 minutes. It will be easier for smaller pieces to soften up.

Prevent Bowls from Slipping

When you’re right in the middle of the action, you might need some extra help. Take the advice of professional chefs, and put a damp dish towel under your mixing bowl to prevent things from slipping and sliding on as you keep on mixing. This tip will work just as well with a cutting board too.

Chill Wine Super Fast

Let’s be honest, no one actually likes lukewarm bubbly. Find a tall pitcher that has the height of your wine bottle and gets cooling. Then, immerse the bottle in ice water with a bit of salt and turn it in every couple of minutes. Your booze will definitely chill in less than 20 minutes.

Get Golden Brown Air Fryer Food

Who doesn’t love air fryers? They give us the crispy fried texture we all love, without all that extra and unwanted grease. Even so, air fryers won’t always produce that golden hue we want to see. If you want that perfect golden color, just give your foods a quick spritz of cooking spray before putting them into the air fryer basket.

Keep Ice Cream Cool

How many of you know that bubble wrap is such a great insulator? When you’re traveling, keep your Chunky Monkey cold and fresh by wrapping the pint in plastic bubble wrap. It will stay as firm as possible for hours.

Make Frozen Rolls Seem

Homemade

Elevate your bread basket by adding an extra ingredient to your frozen rolls. Brush the top with egg wash and dip into your favorite seasoning blend, seeds, or cheeses.

Get Eggs to Room Temperature Fast

When you bake, it’s super important to use ingredients at room temperature. If you forget to take your eggs out of your fridge, don’t worry. Take them out and leave them for a couple of minutes in hot water.

kitchen hacks
Photo by Konmac from Shutterstock

Label Jars the Thrifty Way

If you want to label your jars, you can easily do it with rubber bands. Wrap them around your mason jars and you’ll never mistake sugar for salt again. There’s another benefit to it: it makes jars easier to open.

Stop Stirring Peanut Butter

If you’re simply tired of mixing oil back into your peanut butter, don’t worry! Try storing the jar upside-down. When you are ready to have some peanut butter and jelly, just turn it right-side up.

Stop Cheese from Sticking

Grated cheese is absolutely delicious, but it can be super annoying to grate it. To make it easier to clean up, just use a quick spritz of cooking spray on your grater to avoid sticky cheese.

Make a Big-Batch Cooling Rack

The ironing board will be your new kitchen best friend. You can use it as an extra counter space, and even as a makeshift cooling rack after you remove the cover. Isn’t it mind-blowing?

Use Canning Tons For Hot Dishes

It can be extremely tricky to remove ramekins from their hot water bath. But try using canning tongs! Their edges are round and non-slippery, which will make it easier to lift the ramekin, without splashing anything.

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12 Natural Remedies That Reduce Constipation

constipation
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Did you know that 20% of people in the United States suffer from constipation, which results in over 8 million visits to the doctor every year? These numbers are so high, that it makes us wonder what’s up with this symptom.

People might experience this issue when they eat or avoid certain foods, depending on their lifestyle choices, the meds they take, or the medical conditions they suffer from. So for many of them, the cause of chronic constipation is still unknown.

When you’re constipated, you notice that you have fewer than three bowel movements per week, your stools are dry and lumpy, you have difficulty or pain when you pass stools, and overall discomfort when you’re going to the bathroom. If you’re tired of feeling like this and you want to know what can be done, we listed you a couple of natural home remedies you might find helpful:

Best natural remedies against constipation:

Drink more water

You can suffer from constipation if you’re regularly dehydrated. In order to prevent it, it’s highly important to remember to drink enough water throughout the day. When someone suffers from constipation, it might come as a relief to try to drink sparkling water.

Sometimes this can get things to move again. There are a couple of studies that show how sparkling water is way more effective than tap water, especially when it comes to relieving constipation. This also includes indigestion or dyspepsia.

However, don’t confuse carbonated water with sugary soda, as they can make things even worse for you. For example, if you suffer from irritable bowel syndrome (IBS), drinking carbonated drinks will only worsen your symptoms, so you might want to avoid drinking sparkling drinks altogether.

Eat more fiber, especially the non-fermentable one

The first rule against constipation is to increase your dietary fiber intake. That’s because increasing the fiber intake has a great impact on the consistency of your bowel movement, which will make it easier to pass through your digestive system.

There’s a 2016 review that shows how 77% of people with chronic constipation are benefiting from fiber supplements. However, there are also studies that contradict this measure. Apparently, for some people, increasing their fiber intake make things actually worse.

There are also reports that show how dietary fiber is helpful when it comes to stool frequency, but it doesn’t help other symptoms, such as stool consistency, pain, bloating, and even gas.

Exercise more

There are multiple research studies that found how exercising can help improve the symptoms of constipation. According to these studies, sedentary life is directly linked with the risk of being constipated. That’s why some experts recommend increasing exercise to improve your bowel movements.

However, not all studies tend to agree with this. Some show that exercising didn’t have anything to do with the number of times people went to the bathroom, but it reduced some symptoms and improves the overall quality of life.

For example, people who suffer from IBS benefit from moderate exercises, such as brisk walking, because it improves digestive symptoms. BUT, more vigorous exercise, such as jogging, might make things even worse for some.

coffee constipation
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Drink more coffee, especially caffeinated

For some people, drinking coffee increases the need to go to the bathroom. That’s mainly because coffee stimulates the muscles in the digestive system. There’s one 1998 study that shows how caffeinated coffee affects the gut in the same way as a meal can.

Its effect is 60% stronger than drinking water, and 23% stronger than drinking decaf coffee. One of the reasons that might explain this is the fact that it contains small amounts of soluble fibers, which help prevent constipation by ameliorating the balance of gut bacteria.

That being said, the bowel-stimulating qualities of coffee might be even stronger in people with IBS. It can also make digestive symptoms worse. If you suffer from IBS, try removing caffeine from your diet, to see if anything improves.

Try using Senna, which is an herbal laxative

Senna is a highly popular and effective herbal laxative, which is known to help you treat constipation. You can find it over the counter and online, in oral and rectal forms. Senna has lots of plant compounds known as glycosides, which stimulate the nerves we have in our gut, speeding up bowel movements.

Doctors recommend using Senna, saying that it is safe for adults as long as it is used for short periods of time. However, people should definitely consult their doctors before deciding to use it. Also, doctors would highly recommend pregnant women, those who are breastfeeding, and people with certain health conditions to stay away from this herbal laxative.

Try eating more probiotics foods or probiotic supplements

Probiotics are known to prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally exist in the gut. Some of these probiotics include Bifidobacteria and Lactobacillus. You can increase these levels by eating probiotic foods.

In some cases, chronic constipation comes because of an imbalance of bacteria in their gut. Eating more probiotic foods might improve this balance and prevent constipation. There’s even a 2019 review that shows how taking probiotics for 2 weeks might treat constipation, and increase stool frequency and stool consistency.

You can also alternate with probiotic supplements. There are studies that show how people started to notice the benefits of these supplements after 4 weeks. If you want to try natural probiotics, you can eat yogurt or sauerkraut.

Over-the-counter or prescription laxatives

If you decide on taking laxatives, you should definitely speak to a doctor or pharmacist about choosing the best choice. While there are various methods of action, they are all effective against constipation. You might try:

  • bulking agents – these are laxatives that are fiber-based, and they increase the water content in your stool.
  • stool softeners – these stool softeners have oils that soften stools and ease the passage through the gut.
  • stimulant laxatives – are known to stimulate the nerves in the gut to enhance a proper bowel movement.
  • osmotic laxatives – osmotic laxatives soften the stool by pulling water from other tissues into the digestive system.

Try a low FODMAP diet

Constipation can be a serious sign of IBS. That’s why a low FODMAP diet is basically eliminating the food that causes your IBS symptoms to flare up. FODMAP comes from fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

This diet is based on limiting high FODMAP foods for a brief period of time, before reintroducing them in order to determine which foods are tolerated and well digested. In people who suffer from IBS, the low FODMAP diet alone isn’t enough.

These people will definitely need to pay attention to various aspects of their diet, such as the water and fiber intake. A low FODMAP diet will relieve IBS-related constipation, but you might need to add other measures too.

constipation
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Eat shirataki noodles or try taking a glucomannan supplement

Glucomannan is a soluble fiber from the roots of the konjac plant. There is research that sustains the effectiveness of this fiber. Glucomannan might act as a probiotic, as it’s known to improve the good bacteria in the gut.

There’s one study that’s been conducted on children that shows how 45% of recipients who took glucomannan noticed relief from severe constipation. People can get this fiber from supplements or by eating shirataki, konjac, and noodles.

Glucomannan supplements are available if you’re interested. They might vary in their benefits depending on the brand, so the best thing to do is to compare brands before purchasing anything.

Eat prebiotic foods

Prebiotics are a type of indigestible carbohydrate fiber. Oligosaccharides and inulin are also prebiotics. Even if dietary fibers are known to reduce constipation by improving the consistency and bulk of stool, they also improve your overall digestive health.

Prebiotic fibers provide beneficial bacteria for the gut, which boosts probiotics and helps balance the gut bacteria. There are some prebiotics that might be super helpful for the frequency of your bowel movements, but also make your stool softer. These are:

  • chicory
  • Jerusalem artichokes
  • garlic
  • onions
  • bananas
  • leeks
  • chickpeas

Even so, it’s worth mentioning that garlic and onions aren’t included in the low FODMAP diet as these foods can trigger various symptoms in people who suffer from IBS.

Try magnesium citrate

Magnesium citrate is a very popular home remedy that works well against constipation. It’s a specific type of osmotic laxative that people can easily purchase over the counter or online. By taking moderate amounts of magnesium supplements, you can relieve constipation. Doctors are using magnesium citrate in bigger dosages to prepare and clean out the bowel before surgery and any other medical procedure.

Eat more prunes

People resume eating prunes or prune juice because it’s a natural remedy for constipation. Prunes are probably the most accessible natural solution available. Prunes are rich in sorbitol, which is sugar alcohol rich in laxative effects. There are studies that show how prunes are more effective than fibers, like psyllium. However, people who suffer from IBS might want to avoid prunes, as sugar alcohols are very high FODMAP foods.

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Workout Journey: 8 Tips to Start an Exercise Routine For Beginners

How Often Do YOU Workout?

As we all know by now, exercise is great for your body. It helps you build cardiovascular endurance, helps your body control the fat levels, and also manages insulin levels and blood sugar.

It’s great for your mind and soul as well, it can be a way of releasing stress and being happier, and so many other things.

However, there are many reasons why people don’t seem to want to work out: they say they don’t have enough time or space, they don’t want to spend money on equipment or workout gear, and they don’t have someone to do it with them, or they simply don’t know where to start.

Been there, done that. Trust me, I get it, these used to be my excuses as well. When I first started my workout journey, I had no idea where to look and I didn’t have money to go to a personal trainer.

So I started looking for workout ideas on Google and I found a lot of pictures with exercise ideas and examples. As I said, I didn’t know anything, so I tried them all until I almost passed out.

I was very unfit. My body was tired after going up the stairs to the 4th floor, but smart me, started doing 20 burpees, 100 crunches, and 15 minutes of running without doing even a little warm-up.

I hope you won’t make the same mistakes I did. I want to help you find your rhythm and I’m about to tell you how to do that. Seriously, I’ve learned a lot from my gaffes, so hear me out. Here is your workout journey guide, perfect for a beginner!

…How many times have you thought about embarking on a workout journey, but you’ve never actually started?

workout
Photo by pics five from shutterstock.com

1. Find Your WHY

This is the most important thing when it comes to building a new routine for your workout or making some changes to your lifestyle. Why do you want to do it? Maybe you want to lose weight, look more fit, get rid of cellulite, or have enough endurance to keep up with your grandkids.

Whatever the reason might be, find it and stick to it! We all know that motivation comes and goes, but your WHY will always be there with you.

2. Do a Health Check First

Now that you have your WHY, you can go to the next step, which is scheduling an appointment with your doctor, to get a physical medical examination.

This is important because you might have some health affection you didn’t know, and that could put you at risk for injuries during your workout.

Besides that, your doctor will be able to tell you if you have some exercise restrictions after doing this test, so make sure to not neglect it!

3. Pick Your Exercise Types

Don’t do what I did and start your journey in beast mode! If you’re completely new to working out, start with something simple, such as walking or jogging.

Once you have enough strength and you feel like you can do something with more intensity, you can search for workout videos on YouTube (Jane Fonda is one of the best) or you can ask for a professional’s help.

There are also many fitness apps you can try, which already have plans for beginners and seniors, you name it! However, as we’ve previously said, make sure to talk to your doctor before starting any fitness program!

…Start slow and build up from there! Don’t rush and don’t expect to get stronger overnight, because it’s not that easy! 

4. Make a Plan 

The fourth step on our list for a perfect workout is to make a plan you can stick to. If you can only manage to work out three times a week, then add only those sessions to your plan or calendar.

If you add too many and you can’t complete them, you might get discouraged and unmotivated, which might sabotage your overall fitness regimen.

Think of it like a to-do list you might be creating for work. If you write too many tasks there and you can’t mark all of them complete, you have a higher chance of feeling anxious and unproductive and you might try to make up for it the next time.

When it comes to working out, these things can lead to overtraining and being more prone to injury, so make sure to stick to your realistic plan!

workout
Photo by DC Studio from shutterstock.com

5. Set Realistic Goals 

Setting goals for a workout is great because it gives you an opportunity to work towards something that makes you happy and motivated! However, when people start working out on a regular basis, they tend to set a lot of goals and some of them are not very attainable.

For instance, if your goal is to lose 20 pounds in a month, this is not realistic. You’ll have to work out a lot and be in a caloric deficit every day to reach it.

Besides that, once you reach your goal, you’ll have to maintain it with exercise and diet, because otherwise, you’ll end up gaining those pounds back.

Keep in mind that losing weight in a short amount of time and dieting too much can do more harm than good for your body and you shouldn’t do it unless you’ve talked to your doctor first!

A good example of setting goals is to break them into small and big ones. Let’s say that you want to be able to run 5 kilometers without stopping.

Approximate how much is going to take you to be at that stage (e.g. 5 months) and break it into smaller objectives: month 1 – run 1 km without stopping, month 2 – 2km, and so on.

If you start with small and achievable goals, you’re increasing your chances of reaching them and being successful!

6. Make It a Habit

Don’t adopt the all-or-nothing mentality! If one day you only have time to do 10 minutes of exercise instead of 30, do it and call it a day! Life happens and we get busy sometimes! Don’t think that you have to exercise for a certain amount of time to get results! Every single workout counts!

You want to create a lifestyle change and something temporary, so when you don’t have the motivation to get your workout in, remember your why and just do it! I guarantee you’ll feel so much better afterward!

workout
Photo by NDAB Creativity from shutterstock.com

7. Don’t Forget To Warm Up And Cool Down

Doing between 5-10 minutes of warm-up and cooling down before and after your workout is very important for improving your flexibility, promoting blood flow, and preventing injuries and soreness.

If your body feels extremely stiff and tired, you can also try foam rolling at night. It acts like a deep tissue massage and helps relieve soreness, tightness, and inflammation.

8. Take rest days 

Make sure to take rest days when you need them and don’t push yourself too much! These days are just as important as the workout days because your body has time to heal, repair its muscles, make them stronger, and rebuild itself, so you’ll be ready for your next session!

If you force yourself to work out every single day, you’re increasing your chances of getting injured and burned out. As a result, you’ll be forced to take a longer break from exercise and your progress won’t be as fast as it used to.

CONCLUSION

Before you start your workout journey, make sure you know your WHY and you are properly informed on what you have to do. Remember to set realistic goals, not force yourself to work out to the point when you feel pain. Hydrate, and take rest days when you need them!

Other than that, stick to eating healthy and clean foods, take progress pictures, don’t go crazy with the number on the scale, and good luck with your new journey!

…If you want to read something else, here is our recommendation for you: Everything You Need To Know About Your Gut Microbiome!

Where Should I Store My Medications?

An apple a day keeps the doctor away appears to be a simple enough concept. However, staying on track with your prescription drugs from start to end can be difficult, especially if you are taking any new medications and supplements.

Try these suggestions and resources to help you store your medications, avoid missed doses, and never run out of refills.

Woman taking her medications
By Motortion Films from Shutterstock

Storing your medicines

Correctly keeping your drugs might help to ensure that they work properly and prevent poisoning incidents.

Keep Medicines Safely Stored

The place in which you keep your medication may have an influence on its effectiveness. Learn how to properly store your medication so that it does not become contaminated.

Take care of your medicine:

  • Keep in mind that heat, air, light, and moisture can all be harmful to your medicines.
  • Keep your medications in a cold, dry area. Store it in a dresser drawer or a kitchen cabinet, for example, away from the stove, sink, and any hot appliances. Medicine can also be stored in a storage box, closet or shelf.
  • If you’re like most individuals, you probably keep medications in a bathroom cabinet. Your medication, however, can be damaged by the heat and moisture from your shower, bath, and sink. They can lose their potency or even go bad before their expiration date.
  • Pills and capsules are quickly destroyed by heat and moisture. When aspirin pills are broken down, vinegar and salicylic acid are produced. As a result, the stomach gets irritable.
  • Keep drugs in their original containers at all times.
  • Remove the cotton ball from the medicine bottle, Moisture is drawn into the container by the cotton ball.
  • Double check with your local pharmacy to see if there are any specific storage requirements.

Keep children safe

  • Keep your meds out of the reach and sight of your child
  • Keep your medications in a cabinet that has a child latch or lock.

Do not use Damaged Medicine

Medicine that is damaged can make you unwell. Do not consume:

  • Medicine that has changed color, texture, or odor, even though it is still not expired
  • Pills that adhere to one another, are tougher or softer than usual or are broken or chipped

Get rid of old medicines

Dispose of any unused medicine in a safe and timely manner:

  • Make sure your drug isn’t over its expiration date.
  • Don’t have any outdated or unused medications on hand. It degrades with time and should not be used.
  • Do not dispose of your medication in the toilet. This harms the water supply.
  • Before throwing medication out in the garbage, combine it with anything that will damage it, such as coffee grounds or kitten litter. In a plastic bag, combine all of the ingredients and seal it.
  • You can also take any unneeded medications to your pharmacist for disposal.
  • If community “drug give back” initiatives are available, take advantage of them.

How to Organize Your Medications

Use a Pillbox

They’re inexpensive and convenient, and you can get them at your local drugstore. In a simple organizer, each day of the week gets its own box. Larger tablets have more slots if you take them more than once a day. This enables you to categorize drugs based on when they must be taken (If you don’t want to use a pillbox, you can segregate drugs into different colored bottles for different times of the day.)

Most medications can be securely stored in the same organizer compartment as other pharmaceuticals for short periods without interfering. However, you should double-check with your doctor or pharmacist to be sure.

Also, double-check that your pillbox is properly filled. It’s all too simple to put two tablets in a bottle when only one should be there, or to put the wrong drug in a container. You should also remember to replenish your organizer when it runs out of space. It will be easier if you do it on the same day every week or month. If you require further assistance, have a friend or relative fill your pillbox when they come by.

Make a Checklist

Another smart way to keep organized is to have a written record that outlines which drugs to take and when to take them. You can buy some online or make your own.

Include the name of the medication, the dosage, when you take it, and the appearance of the pill. Make a note of any specific instructions, such as whether it should be taken with or without meals.

Make a checkbox to indicate that you’ve taken each dose. As soon as you change medicines, update your medication list.

Go Automatic

An automated pill dispenser can be the best option if your medication routine is complicated. One can be rented by the month. You can also buy it for a few hundred dollars or up to a thousand dollars, with some circumstances requiring a monthly membership fee.

It can contain up to a dozen tablets of various sizes in each cup and will remind you to take them when it’s time.

The most advanced dispensers can communicate with your pharmacist remotely to alert them if you miss a dosage. Medicare does not fund these gadgets for seniors. However, certain state Medicaid programs for low-income or disabled persons can be able to cover the costs. Consult your insurance provider.

You can also find less expensive automated dispensers for less than $100. These are frequently mistaken for normal plastic pillboxes. Some spin mechanically on a timer, and many locks to prevent you from taking the wrong dose by accident. You can set them to notify you when it’s time for another dosage.

Take Single-Dose Packets

Inquire with your doctor or pharmacist about single doses or blister packs that can be sent ahead of time. Some pharmacies will split your medications into individual, custom-filled packets that are labeled with the date, weekday, dose, and even the time of day when you should take them. If your medicines change, please be sure to notify your pharmacist straight away.

When you know your routine will remain consistent, pre-made packets are the ideal option. You can still want to order a few at a time in case your prescriptions alter.

This cannot be the ideal option for you if your dose varies frequently or if you’re just starting a new prescription and know your doctor will most likely modify your medication.

Some pharmacies can also customize and streamline your prescription regimen. You’ll get simple instructions (in Spanish in some areas) on the optimal times of day to take your medications and how to take them in a way that reduces the number of daily dosages. Check to see if your drugstore has a comparable program.

Turn to Technology

These can be of great assistance to you! According to research, technology can help you stay in a routine.

Set phone alarms to remind you to take your medicine or refill your dispensers every week or month.

You can even set your phone or computer to remind you when it’s time to take your medication by email or text message. These alarms can be customized to meet any schedule, whether you take your medications at the same time every day, three times a day, or once a week.

If you have problems hearing alerts from a different room, a wristwatch can be an excellent solution. Online medicine monitors are available on several websites, and some will send you text or email reminders.

Some electronic gadgets that connect to prescription bottles can play a recording that instructs you on when and how to take your medication. Some can be linked to a mobile app that allows you to scan a bar code on the bottle to visit a webpage with further information or to play the recording through your phone.

You can keep a medicine checklist on your phone using mobile applications. Some utilize Wi-Fi to save your dosages in the cloud. Some can also be linked to a “smart” pill container, which contains a sensor that detects when it has been opened.

Check with your pharmacy to see whether they have them. When you take your medications, your app will notify a doctor, caregiver, or family member. These might be set to notify you or your contact person if you miss a dosage.

Adopt Helpful Habits

  • Keep all of your medicines in one location to make it easy to remember to take them.
  • Keep your tablets in an obvious, visible location, such as next to the coffeemaker or on your bedside table.
  • Make it simple to distinguish your medicines from those of others in your home. For example, experiment with different colored pillboxes and make sure everything is properly labeled.
  • Stick to a schedule. Take your medications at the same time every day, such as after breakfast or at night after brushing your teeth.
  • Keep a list of your drugs on paper, on a smartphone app, or the internet.
  • Make a checkmark on a calendar on the wall or the fridge every time you take your medications.
  • When it’s time to refill your prescription bottle, turn it upside down.

Traveling with medications

When driving, you may want to have certain medications on hand, but don’t keep them in the glove compartment, where they might be destroyed by the heat, cold, or rain outside, as well as the car’s heater or air conditioner.

It’s best if you keep medications in your carry-on luggage if you’re flying. Cargo compartments, where checked luggage is housed throughout the trip, might be too hot or cold to keep your prescription safe.

Bring your prescriptions in their original containers so airport security knows you’re carrying prescription tablets from your doctor; keep them in a transparent plastic bag so you can disclose them. Even though airport security may screen for sharp items, diabetics are allowed to bring insulin, lancets, and needles for blood sugar checks.

If you have diabetes, request copies of your medicines as well as a note from your doctor describing your illness (the Transportation Security Administration does not need this, but it will make things easier). The letter should include a description of your drug routine as well as a list of any equipment you use, such as syringes.

Carry enough tablets or insulin to last the whole trip, but have copies of your prescriptions available to avoid delays at the airport and to allow you to receive extra medicine if you run out.

A pill dispenser is beneficial for rationing out your doses, and you can still utilize one of these helpful devices when traveling.

However, if you don’t have the original containers with you and there’s an emergency on the road, you might be in big trouble if there’s no medical history for you if you’re away from home and have an emergency, and it’s practically impossible to figure out what medications are in the pill dispenser, advises San Francisco pharmacist Chin.

He also recommends travelers have a current list of drugs in their handbag or wallet.

How should I dispose of my medicine?

According to studies, pharmaceutical waste is prevalent in the water we drink, and some pharmaceuticals might affect our ecosystem. Unfortunately, no waste treatment plants in the United States are designed to remove potentially dangerous medicines from sewage.

With this in mind, the White House Office of National Drug Control Policy issued the first consumer recommendations for responsible prescription medicine disposal. According to the instructions, if you need to dispose of unused, unnecessary, or expired pharmaceuticals, you can:

  • Remove the medications from their original packaging and discard them.
  • As an added precaution, mix the medicines with coffee grinds, kitty litter, or any other unwanted item before discarding them in an empty container or sealed bag.
  • Scratch off the names of all prescriptions of the prescription bottles you’re throwing away.

Talk to Your Doctor and Pharmacist

If taking a drug many times a day is too much for you, ask your doctor if they can prescribe something you can take less frequently.

Keep in mind that the pharmacist is a vital component of your medical team. A list of your medications is kept on the computer system of your pharmacy. They may be able to assist you in creating a checklist.

If you have Medicare drug coverage, you will be eligible for medication counseling through the Medication Therapy Management program, which is a free service.

Read also: What’s Behind My Fatigue?

The Link Between Your Heart and Skin

Did you know that your dermatologist might be the first to see early indicators of heart disease or cardiovascular illness? Cardiovascular disease happens to be a catch-all phrase for a variety of medical diseases affecting the heart and blood arteries.

Another general term for medical problems that impact the heart’s appropriate function is heart disease. Cardiovascular illnesses include heart disease. However, not all cardiovascular diseases (such as high blood pressure and blocked arteries) constitute heart disease.

Coronary artery disease (CAD), arrhythmias, heart failure, congenital heart anomalies, and disorders affecting heart muscles, valves, or rhythms are all examples of common heart ailments.

Furthermore, diseases such as atherosclerosis (artery hardening) frequently result in heart attacks, strokes, and impaired circulation.

Where does your dermatologist come in since heart issues arise within your body? Many cardiac problems have symptoms that manifest themselves on your skin and nails.

When your dermatologist notices odd signs and symptoms, he or she may advise you to contact your primary care physician and be checked for cardiac issues. Let’s look at some of the most prevalent skin indicators of heart disease.

11 Links Between Your Heart and Skin

1. Lower Leg and Feet Swelling

Excess fluid buildup in the legs and feet caused by heart disease can cause them to swell. Edema is the swelling caused by fluid buildup.

Rapid lower extremity swelling with no visible or known damage might be an indication of a dangerous problem, such as a blood clot or irregular heart function, and should be addressed by a doctor at once.

2. Gray, Blue, or Purple Skin

Blood artery obstruction is indicated by grey, blue, or purple skin. Any of the blood channels that transport oxygen-rich blood from the heart to the rest of the body — arteries, capillaries, and veins – might become blocked, preventing enough oxygen from reaching the blood.

A shortage of oxygen causes grey, purple, or blue skin, mainly on the fingers or toes. Circulatory problems, such as blockages, may be an indication of heart disease. They can cause lasting tissue damage or death if not treated.

3. Lacy Skin Pattern in Gray, Purple, or Blue

Gray, blue, or purple skin with a web or lace-like appearance on the skin might be an indication of clogged arteries caused by excessive cholesterol. When cholesterol levels get too high, fatty deposits begin to form in the arteries, obstructing adequate blood flow.

While this does not always signify heart disease, it does raise the chance of developing heart disease or having a heart attack.

4. Waxy Skin Growths

Waxy skin growths are another indicator of high cholesterol. Waxy, yellow-orange pimples on the hands, feet, eyes, backs of thighs, or behind might be fatty cholesterol deposits beneath the skin.

They suggest an abnormal cholesterol level that needs therapy to avoid the development of heart disease or a heart attack. Multiple clusters of rash-like waxy growths indicate a dangerously high cholesterol level that necessitates medical treatment.

5. Red or Purple Fingernail Streaks

A fingernail injury or abrasion is frequently the cause of red or purple spots of blood under the fingernails. However, if they arise without a documented injury, they might be symptoms of heart disease or an infection of the heart termed infective endocarditis.

When fingernail streaks are a sign of a heart problem, they are frequently accompanied by additional symptoms such as fever, a weak heartbeat, or an irregular pulse.

6. Swollen Fingers

Another indicator of heart illness or infection is swollen fingers with downward-turned nails (known as clubbing). If you have clubbing, go to your doctor to be checked for additional indicators of heart problems.

7. Brownish-Red Discolored Lesions or Painful Nodules

Discolored lesions (Janeway lesions) and painful nodules (Osler nodes) on the hands and feet are uncommon but well-documented symptoms of an infection of the heart termed infective endocarditis. Osler nodes are painful, sensitive red-purple lumps that usually appear on the fingers and toes.

They can bother you anywhere from just a few hours to many days. Janeway lesions are non-painful red-brown lesions that most typically appear on the palms and soles of the feet. They might endure from a few days to several weeks. Both lesions and nodes are resolved when the underlying heart infection is treated.

8. Bleeding Gums

The connection between gum disease and heart disease is not completely understood by experts. However, research suggests that bleeding, swollen, or tender gums may indicate a problem with your ticker.

According to one idea, bacteria from your gums enter your bloodstream and cause inflammation in your heart. Gum disease, which might lead to loss of teeth, may also increase your risk of having a stroke.

9. Dark, Velvety Skin Patches

When your body has difficulty utilizing the hormone insulin, you may develop these thick patches, known as acanthosis nigricans, in skin folds and creases such as your neck, armpits, and groin. Skin tags might also be present in the patches.

Consult your doctor if you aren’t being treated for insulin resistance, metabolic syndrome, or type 2 diabetes. You’ll need help regulating your blood sugar and preserving your heart.

10. Trouble Breathing

Shortness of breath can be a sign of heart failure, an irregular heart rhythm, or a heart attack. Tell your doctor if you have trouble catching your breath after performing tasks that used to come easily to you, or if you have trouble breathing when lying down. Do you also have chest pain? Dial 911.

11. Fatigue

Don’t always blame it on a lack of sleep. Because the muscle no longer pumps efficiently enough to satisfy your body’s demands, heart failure can leave you fatigued and depleted. Keep an eye out for any additional symptoms, such as coughing and swelling.

Because feeling exhausted and weak can be a sign of a variety of diseases, including anemia, cancer, or even depression.

Ways to keep a healthy heart

Maintaining a healthy weight and leading an active lifestyle are two of the most critical aspects of maintaining a healthy heart. Many of the dangers may be avoided by leading a healthy lifestyle. While age is the most essential determinant of heart health, it is unchangeable. ‍

1. Control your cholesterol, diabetes, and blood pressure risk factors

High blood pressure and low HDL levels (high LDL, low HDL) can both be substantial risk factors for heart disease.

Hypertension, or high blood pressure, can harm the heart by placing it under undue strain, leading to atherosclerosis. High blood pressure can be maintained with a healthy diet and regular exercise. To get it under control, a doctor may prescribe specific drugs.

Unfortunately, more than half of American adults have excessive blood pressure and may be unaware of it.

Diet has a substantial correlation with healthy cholesterol levels. Saturated fat, which is plentiful in processed meals, raises LDL cholesterol levels while also filling the blood with sticky particles that limit blood flow.

To manage cholesterol, choose fresh foods that are little processed, have few added sweets or sauces, and are high in “healthy” unsaturated fats (found in plants and shellfish).

Prediabetes is critical to managing, and it’s more prevalent than you believe. According to the CDC, one in every three American people has prediabetes. And 90% of individuals who have it are unaware that they have it.

Prediabetes (also known as metabolic syndrome) is characterized by high blood sugar levels, high blood pressure, low LDL cholesterol, high triglycerides, and extra belly fat around the waist.

According to Dr. Ford Brewer, MD, MPH, there is substantial evidence that this illness can lead to a heart attack, stroke, eye impairment, and a variety of other disorders. It is a primary contributor to plaque and cardiovascular inflammation, which increases your risk of heart attack and stroke.

2. Exercise regularly 

A sedentary lifestyle (one with little or no exercise) has been linked to a twofold increase in the risk of heart disease.

Even thirty minutes of low-impact exercise every day, such as walking, can significantly improve your heart health and decrease risk factors for heart disease such as obesity, excess body weight, high blood pressure, and improved blood cholesterol levels.

It is critical to remember that the heart is a muscle. Lifting weights allows the muscles in your arms, legs, and trunk to develop and become more durable, while cardiovascular exercises such as running, bicycling, swimming, or rowing may improve the heart muscle and increase its capacity to execute its job.

For maximum heart health, Dr. Brewer and other heart-health experts prescribe high-intensity interval training (HIIT) and muscle-mass-building activities.

3. Drink plenty of water

Dehydration generates unneeded effort on your heart, but optimal hydration helps it do its function. Because your blood is mainly water, when you get dehydrated, the volume of your blood reduces, and salt has a detrimental effect on it, making it more difficult for the heart to transmit oxygenated, nutrient-rich blood throughout the body.

Although conventional knowledge suggests eight glasses of water per day, the National Academies of Science, Engineering, and Medicine advises more than 11 cups for women and more than 15 cups for men. The amount of water one needs depends on their activity level, climate, sun exposure, and body weight.

4. Stop smoking & reduce alcohol intake

Tobacco use harms the blood vessels that supply your heart, brain, and other organs. This puts you four times more likely than a nonsmoker to die of a stroke or heart attack, and 3 times more likely to die of sudden cardiac death.

Some research demonstrates that moderate alcohol use improves heart health, but it’s difficult to determine cause and effect from such studies. Excessive alcohol use, on the other hand, is harmful to the heart and exacerbates risk factors such as excess body weight owing to intoxication-induced loss of impulse control.

Alcohol can cause cardiac problems when used with other substances, particularly stimulants. In certain severe circumstances, drinking alcohol puts a person at risk for drug misuse problems.

The American Heart Association recommends you drink no more than 1 alcoholic drink per day for women, and no more than 2 for men. The AHA believes that the less alcohol consumed, the better.‍

5. Consider heart health supplements 

It has been proven that some vitamins, minerals, and other substances can help with cardiovascular health. Consider augmenting your diet with concentrated versions of these drugs to promote your healthy lifestyle. Remember that you can’t “out supplement” a lifestyle issue, although supplements can help:

  • Vitamin D3 – Although new evidence indicates that supplementation does not appear to lessen the risk of a cardiovascular event, it may benefit heart health. Vitamin D has various other benefits for systems that may indirectly promote heart health, such as immune and bone health. A vitamin D level of 60-80 ng/mL (as determined by a vitamin D test) is regarded as adequate.
  • Niacin – Certain cardiovascular disorders, such as elevated Lp, might benefit from it as a heart health aid (a). Lp(a) has been associated with an increased risk of cardiovascular disease. The objective, however, is not to completely erase Lp(a), because most people with strong Lp(a) hereditary features are unable to reverse it. We notice a considerable reduction in inflammation when Lp(a) is reduced by 25 to 30%, which may be achieved by taking niacin. Those with Lp(a) should coordinate their therapy with a cardiologist or lipidologist.
  • Vitamin ​K2 – K2 affects the activity of particular enzymes involved in calcium transport, but it also possesses anti-insulin resistance properties.
  • Omega 3 Fatty Acids– Fish fat contains omega 3 fatty acids, which help decrease triglycerides, blood pressure, and plaque development in the arteries. It even lowers the chances of developing arrhythmia.
  • Vitamin C– Ascorbic acid, often known as vitamin C, is a prominent antioxidant that is abundant in many fruits and vegetables. It improves the body’s capacity to combat free radicals, which may contribute to the risk of coronary artery disease and heart attacks.
  • Magnesium – Magnesium is a mineral that is essential for the proper functioning of your heart. Whereas calcium promotes muscle contraction, magnesium promotes muscle relaxation by functioning as a calcium antagonist. Low magnesium levels have known to been related to a higher risk of heart disease.
  • Fiber –Psyllium fiber may be beneficial in regulating cholesterol levels, among other biological functions. Consuming high-fiber foods such as vegetables, tubers, legumes, and fruits are the best way to acquire it, but if your diet is short in fiber, a supplement may be useful.

Other supplements, like green tea or garlic, may show some promise, but it’s far more crucial to pay attention to things like weight loss, muscle exercise, sleep, and glucose monitoring.

Read also: Top 12 Foods That Are Bad for Your Skin

Hypothyroidism VS. Hyperthyroidism

The thyroid gland produces hormones and is shaped like a butterfly. Triiodothyronine (T3) and thyroxine (T4) are two hormones that govern metabolism, assist your heart, brain, and other organs operating, and affect practically every cell in your body.

The pituitary gland in the brain controls the thyroid. Thyroid-stimulating hormone (TSH) is a hormone produced by this gland that tells the thyroid to manufacture more T3 and T4. The thyroid can generate too little or too much T3 and T4 when any portion of this system is injured or dysfunctional.

This might result in a variety of symptoms across the body.

Hypothyroidism occurs when the thyroid is underactive and generates insufficient hormones. Hyperthyroidism, on the other hand, occurs when the thyroid is hyperactive and generates an excessive amount of hormone.

The causes, symptoms, and therapies for these two thyroid illnesses differ.

By Albina Gavrilovic from Shutterstock

Causes

Causes of Hypothyroidism

 

 Causes of Hyperthyroidism

 
·         Autoimmune disease ·         Autoimmune disease
·         Surgical removal ·         Abnormal iodine levels
·         Radiation treatment ·         Thyroiditis (temporary)
·         Congenital problem ·         Overmedication
·         Abnormal iodine level ·         Nodules
·         Pituitary gland damage
·         Rare diseases
·         Thyroiditis
·         Certain medications

Hypothyroidism Causes

Hypothyroidism can be caused by a number of different circumstances, including:

  • Autoimmune disease: Hashimoto’s illness and atrophic thyroiditis are examples of this. The most prevalent causes of hypothyroidism are these.
  • Surgical removal: Thyroid cancer, thyroid nodules, and Graves’ disease may need the removal of all or part of the thyroid gland.
  • Radiation treatment: This cancer therapy, Graves’ disease, and thyroid nodules can harm and impede the thyroid gland’s function.
  • Congenital problem: A baby with a partial or absent thyroid gland or other anomalies that affect thyroid function is a rare occurrence.
  • Thyroiditis: This is thyroid inflammation brought on by a viral infection or atrophic thyroiditis.
  • Certain medications: Drugs that can cause hypothyroidism in persons with a genetic susceptibility include Eskalith or Lithobid (lithium), Cordarone or Pacerone (amiodarone), Roferon-A (interferon), Proleukin (aldesleukin or interleukin-2) or Intron A, and checkpoint inhibitors like Yervoy (ipilimumab).
  • Abnormal iodine levels: Iodine is an essential component of thyroid hormones, so if you don’t receive enough from your diet, your body won’t be able to keep thyroid hormones in balance.
  • Pituitary gland damage: The pituitary gland’s control over the thyroid may be disrupted if it is injured by a tumor, radiation therapy, or surgery, resulting in a thyroid hormone shortage.
  • Rare disorders: Amyloidosis, sarcoidosis, and hemochromatosis are a few examples. Each one deposits compounds in the thyroid that should not be there and, as a result, might impede its function.

Hyperthyroidism Causes 

There are fewer probable reasons for hyperactive thyroid. It may even run in families. Other factors include:

  • Thyroiditis: Thyroiditis can cause the thyroid to release all of the hormones it has generated at first, resulting in temporary hyperthyroidism. Following that, levels begin to fall towards the hypothyroid zone.
  • Autoimmune disease: More than 70% of overactive thyroid instances are caused by Graves’ disease. Thyroid damage is caused by antibodies that persistently stimulate the thyroid, resulting in hormone overproduction.
  • Overmedication: Hyperthyroidism can develop if you take too much thyroid hormone therapy for hypothyroidism
  • Nodules: Excess hormone secretion can be caused by abnormal thyroid tissue development.
  • Abnormal iodine levels: If you are lacking in iodine and abruptly increase your iodine intake, you may get transient hyperthyroidism while your body adjusts to the shift.

The Role of Iodine

Iodine is an element that your body cannot produce on its own, therefore you must acquire it through diet. Iodine is absorbed by thyroid cells from the circulation and used to make T3 and T4. Hypothyroidism can be caused by low iodine levels, while hypothyroidism or hyperthyroidism can be caused by too much iodine in the blood.

Symptoms

Symptoms of Hypothyroidism

 

 Symptoms of Hyperthyroidism

 
·         Fatigue ·         Fatigue
·         Feeling extra cold ·         Feeling extra warm
·         Slow heart rate ·         Light and short periods
·         Insomnia ·         Increased sweating
·         Weight gain ·         Insomnia
·         Muscle or joint pain ·         Racing or pounding heart
·         Constipation ·         Weight loss or gain
·         Puffy face ·         Hair loss
·         Hair loss ·         Anxiety and nervousness
·         Decrease in sweating ·         Bulging or puffy eyes
·         Brittle nails ·         Diarrhea
·         Irritability and depression ·         Muscle weakness
·         Heavy and irregular periods ·         Nail thickening, flaking

Hypothyroidism Symptoms

Because thyroid hormones govern metabolism, an underactive thyroid slows down your body’s functions, resulting in a variety of symptoms. You may feel lethargic and sluggish, your heart rate may decrease, you may feel chilly even when others are warm, and you may gain weight. You also become tired quickly when you work out. Constipation might be caused by changes in your digestion.

Blood flow, water retention, and cellular renewal may all diminish, thus impacting the condition of your skin, hair, and nails. Your face and hands may seem swollen. You may also have confusion and difficulty focusing, which is referred to as brain fog.

It may be difficult to conceive, and those with a hypoactive thyroid have an increased chance of miscarriage. It’s possible that your menstruation is erratic or that it skips a lot. Infertility treatments may be futile. Erectile dysfunction, difficulties performing, and a reduction in an active life are all symptoms of hypothyroidism. 

Hyperthyroidism Symptoms

Your body and its functions are sped up when you have an overactive thyroid. Many of the symptoms are the polar opposite of hypothyroidism symptoms, such as feeling hotter than usual.

It’s possible that your heart will race and develop abnormal beats. It’s also likely that you have high blood pressure. A boost in blood flow to your cells can leave your skin feeling silky smooth and your fingernails feeling soft. As your digestive system speeds up, food may pass straight past you, resulting in inadequate nutritional absorption. You can have diarrhea or have a lot of bowel motions.

This might offer you a boost of energy at first. It is, however, just temporary. You’ll soon grow exhausted since your body isn’t designed to keep up with this quick pace.

Complications

Hypothyroidism Complications

 

 Hyperthyroidism Complications

 
·         Goiter ·         Goiter
·         Peripheral neuropathy ·         Thyroid storm
·         Muscle disease ·         Osteoporosis
·         High cholesterol ·         Neonatal hyperthyroidism
·         Pregnancy problems ·         Atrial fibrillation
·         Myxedema coma ·         Pregnancy problems
·         Anaemia

Hypothyroidism Complications

If hypothyroidism is left undiagnosed or undertreated, it can lead to the following complications:

  • Goiter: A lump in your throat might indicate an enlarged thyroid gland. Neckties and scarves may be hard to wear since large goiters are sensitive and swollen. Goiters can make it difficult to swallow or breathe in rare situations.
  • Anemia: Thyroid hormone shortage affects the synthesis of red blood cells in your bone marrow, resulting in anemia. Fatigue, pale complexion, a rapid or irregular heartbeat, feeling faint, and shortness of breath are all symptoms.
  • Muscle disease: Muscular discomfort and stiffness, which may be accompanied by muscle weakening, can have a significant influence on your everyday life and functionality.
  • Pregnancy problems: Infertility can be caused by irregular menstrual periods. Furthermore, hypothyroidism increases the risk of miscarriage, placental abruption, premature birth, and newborn mortality.
  • High cholesterol: Because your body is unable to correctly metabolize cholesterol, you may have excessive levels of LDL and total cholesterol.
  • Myxedema coma: This is an uncommon and possibly deadly complication of severe hypothyroidism brought on by illness, heart disease, or other physical pressures. Low body temperature and blood pressure, a sluggish heart rate, and being unresponsive are all symptoms of inadequate organ performance.
  • Peripheral neuropathy: Numbness, tingling feelings, weakness, and hypersensitivity to touch or temperature are all symptoms of nerve injury caused by fluid retention and edoema.

Hyperthyroidism Complications

  • Goiter: A goiter, like hypothyroidism, causes the sensation of a lump in your throat, can be

uncomfortable, and can affect swallowing or breathing.

  • Neonatal hyperthyroidism: When a mother has Graves’ disease while pregnant, her kid may be born with hyperthyroidism or acquire it before birth. Low birth weight, unusually tiny heads, rapid heartbeat, irritability, poor sleep, and, in rare cases, a deadly collection of fluid can all result from this (fetal hydrops).
  • Osteoporosis: Fractures are more likely if your bones are weak.
  • Pregnancy problems: Moderate-to-severe hyperthyroidism can result in preeclampsia, premature labor, tiny infants, stillbirth, and perhaps birth abnormalities.
  • Thyroid storm: A combination of untreated hyperthyroidism with infection, surgery, or trauma can cause this unusual but possibly fatal illness. An abnormally rapid heart rate, a high temperature, agitation, diarrhea, delirium, and perhaps a loss of consciousness are all symptoms.
  • Atrial fibrillation: Cardiac failure or stroke can occur as a result of this irregular heart rhythm.

Treatments

Hypothyroidism Treatments

Although hypothyroidism cannot be cured, it may be treated with the right medicine. Synthetic thyroxine in tablet form is the major therapy for hypothyroidism. It functions similarly to natural thyroxine and aids in the restoration of correct organ and system function.

T3 replacement hormones may be administered to certain persons who are still symptomatic on thyroxine replacement drugs in addition to T4 replacement treatment.

T4, maybe T3, and a mix of the following is used to treat myxedema coma:

  • Hydrocortisone
  • Gentle warming
  • Glucose
  • Fluid restriction
  • Antibiotics, if infection is the underlying cause
  • Intubation and mechanical ventilation
  • Increased blood volume

Hyperthyroidism Treatments

Hyperthyroidism is very curable, and with therapy, between 20% and 30% of persons with Graves’ illness may achieve long-term remission.

Antithyroid medicines, most commonly Tapazole (methimazole), can inhibit your thyroid’s capacity to produce hormones, allowing you to regulate your condition without harming the gland. For those with nodules, these medicines can be administered before radioactive iodine or surgery.

When radioactive iodine is administered orally, it damages or kills thyroid cells, resulting in fewer cells producing thyroid hormones and smaller nodules. This brings hormone levels back into the desired range. If the initial therapy is ineffective, a second round of treatment may be administered. This medication can sometimes cause hypothyroidism, which is subsequently treated with replacement hormones.

The use of radioactive iodine for treatment is fairly prevalent. Although some people are concerned that the radiation will cause cancer, the therapy has not been related to an increase in cancer rates.

Beta-blockers won’t reduce your thyroid hormone levels, but they will inhibit the hormones’ activities and help you feel better. The following drugs are among them:

  • Inderal (propranolol)
  • Corgard (nadolol)
  • Lopressor (metoprolol)
  • Tenormin (atenolol)

It’s conceivable that hyperthyroidism will recur after any of these therapies. Surgically removing all or part of a thyroid gland, on the other hand, can permanently heal the problem. Because few or no cells are left to create hormones, it may result in hypothyroidism, therefore thyroid replacement hormones will be required for the rest of your life if you choose to have your thyroid removed.

Surgical procedures are never without danger, even if they are widely thought to be safe. Major problems are uncommon. However, they can include the following:

  • Damage to the parathyroid glands, which regulate your calcium levels in the body
  • Damage to the nerves of the vocal cords, resulting in a raspy voice

Diet for Thyroid Health

You should avoid the following foods to help safeguard your thyroid health:

  • Unhealthy fats
  • Inflammatory foods
  • Caffeine
  • Sweets
  • Alcohol
  • Table salt

When should you go to the doctor if you have hypothyroidism or hyperthyroidism?

If you have more than one of the aforementioned symptoms, you should consult a doctor. Because the key symptoms, such as weariness and weight gain, can be difficult to identify, it is critical to take note when more than one of these symptoms appears. This will point you in the direction of seeking medical assistance. And is still true for weight loss and other typical hyperthyroid symptoms.

Is one more harmful or worse than the other?

No, not always. Both can occur; however, hypothyroidism is more prevalent than hyperthyroidism. Because hormones are in flux during pregnancy, both problems can become an issue. Both hyperthyroidism and hypothyroidism can be harmful to both the mother and the baby.

This is why pregnant women with thyroid disorders are checked more regularly and may require medication and/or dose modifications.

Summary

Your thyroid gland might generate too many or too few hormones, which are necessary for regular physical function. Each has its own set of symptoms, causes, and treatment options. Thyroid hormones, on the other hand, govern your metabolism, therefore both diseases can impact different sections of your body.

14 Things You Didn’t Know About Osteoporosis

Osteoporosis is causing bones to become weaker and brittle. In fact, they become so brittle, that an easy fall or even mild stresses like bending over or coughing might cause a serious fracture.

It’s a very serious disease. Fractures that are related to osteoporosis are most likely to appear in the hip, wrist, and especially spine. Our bones are living tissue that is prone to be broken down and replaced by new bones.

But in this case, osteoporosis appears when the creation of a new bone just can’t keep up with the loss of old bone. Osteoporosis can affect men and women simultaneously, no matter the race.

You might wonder why did I mention the race factor? Because studies show that white and Asian women, especially women who are at a more advanced age and past menopause, are the highest at risk.

However, there are medications, healthy diets, and weight-bearing exercises that can help prevent bone loss or strengthen those bones that are already weak.

osteoporosis
Photo by DC Studio from Shutterstock

Symptoms of the early-stage osteoporosis

Truth be told, it’s a rare thing to detect early signs of bone loss. Oftentimes, people don’t even realize they have weak bones until an accident occurs, such as a broken hip, wrist, or any other bone.

Even so, there are some signs and symptoms that might point toward potential bone loss, like:

  • Receding gums – If your jaw is losing bone, your gums might recede. The best thing to do is ask your dentist to screen for bone loss in the jaw.
  • Weaker grip strength – According to a study of postmenopausal women and overall bone mineral density, it has been discovered that low handgrip strength is directly linked to low bone mineral density. Plus, lower grip strength might increase the risk of falls.
  • Weak and brittle fingernails – Did you know that nail strength can actually signal bone health? However, it’s important to take into consideration various factors that might affect your nails, like exposure to very hot or cold temperatures, nail polish that might be used regularly or acrylic nails, or submersion in water for a prolonged period of time.

Other than this, there aren’t many signs to which you might suspect osteoporosis, basically because it’s not the type of illness that shows many early symptoms. The best thing you can do is to have a talk with your doctor or a healthcare professional.

Signs of later-stage osteoporosis

Once the bone mass has initiated its deterioration process, you might start experiencing more obvious symptoms, like:

  • Loss of height – If you wondered why you seem a bit shorter, it’s because of the compression fractures in your spine. Of all the symptoms related to osteoporosis, this one is the most noticeable of them all.
  • Fracture from a fall – A fracture is one of the most common signs you might suffer from fragile bones. A fracture usually occurs from a fall, or from other minor movements, like stepping off a curb. There are some osteoporosis fractures that can be triggered by a strong cough or sneeze.
  • Back or neck pain – Osteoporosis is at fault for causing compression fractures of the spine. Some of these fractures can be extremely painful, given that the collapsed vertebrae might pinch the nerves that radiate out from the spinal cord. The symptoms of pain can range from minor tenderness to debilitating pain.
  • Stooped posture or fracture – The compression of your vertebrae might also cause a slight curving of the upper back. You probably know already that a stooped back is also known as kyphosis, which causes back and neck pain. Even more, it can have a negative effect on breathing, given the extra pressure on the airway and the limited expansion of your lungs.

Osteoporosis is the “silent thief” when you age

You have the best bone density in your early 20s. But the more you age, the more you can lose bone mass from a variety of factors. Osteoporosis has a so-called “little sister”, which is basically an earlier version of the disease, known as osteopenia, which signals an imbalance in the process of remodeling.

It basically means that there’s too much bone that breaks down and too little new bone that’s building back up. This results in brittle bones, which are prone to fracture.

Also, it’s worth mentioning that you need calcium to build stronger bones, but a low-calcium diet isn’t the only one to blame. There are also lesser-known causes of this disease.

osteoporosis
Photo by Image Point Fr from Shutterstock

Low Estrogen in Women

When it comes to osteoporosis, an estrogen deficiency is at fault in women, according to Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle and Clinical Faculty Member of the University of Washington in Seattle.

After menopause, bone loss is accelerating, because older women have a quick drop in estrogen. In time, the risk of osteoporosis and fracture increases, given the fact that older women are losing more bone than they replace.

Younger women who don’t menstruate anymore, such as thin athletes or even girls who suffer from anorexia, might suffer from compromised bone density, at least according to the U.S. Surgeon General’s latest report called “Bone Health and Osteoporosis”.

Also, if you have both of your ovaries surgically removed, which is known as bilateral oophorectomy, you might also suffer from osteoporosis and low bone density.

There’s one study that shows how the surgery causes a 54% increase in hip, spine, and wrist fractures in those women who are currently in their postmenopausal state.

Low Testosterone in Men

You probably didn’t know this, but men need to have both good testosterone and estrogen levels for proper bone health. That is because men are converting testosterone into bone-preserving estrogen.

According to Dr. Mystkowski, “there’s a very clear consensus that when it comes to evaluating men with osteoporosis, you have to first consider a testosterone deficiency.”

When osteoporosis strikes in men with low testosterone levels, the condition is called hypogonadism. When the levels remain low, bone mass is likely to become lost over time, and it will eventually lead to weak bones that might become susceptible to fractures with minor trauma.

Other Hormone imbalances

The other hormones play a very important role in regulating your bone density, parathyroid hormone and growth hormone being included too.

They have a big input in orchestrating how well your bones are absorbing calcium, and when to build up or break down your bone. However, if there’s too much parathyroid hormone, known as hyperparathyroidism, it can lead to calcium loss in the urine at expense of your own bones.

Less calcium is automatically linked to weaker bones. The more you age, your body starts producing less growth hormone, which you’ll need to build stronger bones.

Lack of Calcium

As mentioned before, if you’re lacking calcium, your body won’t be able to rebuild new bones during the process of bone remodeling. Bones are the ones to hold two minerals – calcium and phosphorus.

Your body needs a constant level of calcium in your blood, given the fact that your organs (particularly your heart), muscles, and nerves, are highly dependent on your calcium levels.

So when these organs are demanding calcium, they will steal it from the mineral storehouse from your bones. In time, the more you deplete the mineral reservoir in your bone, the thinner and more brittle your bones will be.

osteoporosis
Photo by buritora from Shutterstock

Lack of Vitamin D

Calcium isn’t the only one that’s important for your bones. If you have low levels of Vitamin D, you can suffer from leaked bones and increased bone loss.

Active vitamin D, also known as calcitriol, will act more like a hormone than a vitamin, according to Mystkowkski. So among many other benefits, vitamin D is helping your body to absorb and use calcium as it should.

A Sedentary Lifestyle

Bones become weaker if you don’t put them to work. If you remember well about the early astronauts, they suffered from a rapid bone loss, because they were weightless up there in space.

So those people who are leading a sedentary life, or even suffer from conditions such as paralysis or muscular dystrophy, are more at risk of suffering from bone loss.

If you want to “remodel” your bones, there is something that can be done. Try working out with weight-bearing exercises, because you’re applying gentle stress on bones.

Thyroid Conditions

High levels of thyroid hormone have also been linked to an increase in bone loss. For most physicians, that’s always been a big concern, according to Mystkowski.

However, if you’re looking at the long-term bone densities of patients who are currently on high doses of thyroid pills, you won’t see a dramatic difference, and neither their fracture risk isn’t dramatically different.

Most doctors would agree on this: anyone who has high doses of thyroid hormone can have many benefits from getting regular exercise and taking enough calcium and vitamin D.

You might not believe it at first, but these lifestyle factors are essential for your overall fracture risk, alongside monitoring bone density with testing.

Smoking

Smokers have a higher risk of suffering from lower bone density and are more likely to fracture their bones than those who don’t smoke. There have been many studies conducted on smoking and how it relates to bone health, and they have discovered other dire effects, such as direct toxic effects of nicotine on bone cells, or the inability of our bodies to use estrogen, calcium, and vitamin D.

Also, those who are smoking are more prone to fractures, and they also suffer from a slower process of healing from fractures. So once again, smoking has proven to be extremely harmful to our bodies.

Medications

By taking some medications, such as long-term oral and injected corticosteroids, you can increase your risk of developing osteoporosis. When you use these meds for a longer period of time while also increasing the dose, corticosteroids are able to weaken your bones.

Thyroid medications, SSRIs, chemotherapy drugs, and many others can lead to this disease. Naturally, these medications might also be crucial in treating some serious conditions, so we don’t imply that you shouldn’t take them at all, especially if they have been prescribed to you by a doctor.

So you shouldn’t immediately stop your treatment, or even change the dose you’re taking, without consulting first with your healthcare adviser.

Medical Conditions

There are some medical conditions that are at fault for causing bone loss. So if you suffer from any of these conditions, you have a higher risk of developing osteoporosis.

It’s worth mentioning that there’s a type of osteoporosis caused by another medical condition, which is known as secondary osteoporosis. Such conditions include diabetes, inflammatory autoimmune diseases, thyroid conditions, or other malabsorption syndromes.

There are a couple of studies that show that type 1 diabetes might affect your bones when it comes to their normal density, and you might also suffer from low bone turnover and lower bone formation process.

Inflammatory autoimmune diseases, like rheumatoid arthritis or lupus, are serious conditions where the body basically attacks its own healthy tissues and unleashes inflammation all over your body.

Inflammatory conditions are known to increase the risk of bone turnover. People who suffer from these conditions are prescribed corticosteroids.

Hyperthyroidism and hyperparathyroidism are known to increase the risk of osteoporosis. Both these conditions affect your thyroid hormones. However, in the bone remodeling process, these hormones are playing a major role. Any kind of excess and deficiency might affect your bone mass.

Too Much Alcohol

Alcohol, just like smoking, has a very negative effect on bone health. First of all, it interferes with the balance of calcium and the absorption of vitamin D in the body.

Not to mention that heavy drinking can cause various hormone deficiencies in both women and men. By consuming alcohol in excess, osteoblasts might be killed, which are the ones that are responsible for bone-making cells.

Even more, alcohol abuse is known to affect balance and gait, which can only lead to falls, hence fractures, given that you might also have thinner bones and nerve damage.

If you enjoyed reading this article, we also recommend reading: 8 Things You Should Do Before Any Blood Test

8 Things You Should Do Before Any Blood Test

Blood tests are one of the most important ways of diagnosis, since they can determine a wide range of health issues, only by examining a small sample of blood. So if your doctor suspects that something might be wrong with your health, they will most likely need you to get your blood tested.

These type of tests can detect many conditions, including thyroid and cancer issues. The amount of diagnosis it can detect is why blood tests are required so often. But there is still the question: ”How should I prepare for a blood test?”.

Preparation is important since there are many factors that can influence the results of a test and for a more accurate diagnosis, you should do these 8 things before. We all know how nerve wracking it can be, so being informed might help in managing the stress.

Things You Should Do Before Any Blood Test

1. Don’t eat before

Usually, when testing your blood, your doctor will require you to fast a few hours before, typically between 8 and 12 hours. Food may interfere with the outcome of certain types of investigations called ”fasting blood tests”.

For example, testing for glucose and cholesterol requires fasting, because they are closely linked to food and the results will be severely altered.

But make sure you check with your doctor to see if this fasting is necessary or not. At the end of the day, nobody wants to starve for nothing, right?

2. Drink water 

Are you allowed to drink water before a blood test? The answer is YES, but many people assume that it affects the results of the investigation. These tests are unaffected by having a little greater or lower quantity of water in your system. You can consume either tap or bottled water, but avoid fizzy beverages.

In fact, for anyone who dislikes this procedure, drinking more water than normal is critical. Why? Dizziness and fainting are caused by low blood pressure, which is a side consequence of dehydration. Staying hydrated will help if you’re prone to fainting when you see blood or needles.

3. Ask if you can take medication

Blood Test
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If you’re taking any medication, you should definitely talk to your doctor about them. Certain treatments might cause blood tests to be less accurate, resulting in a misdiagnosis.

Make sure you tell your doctor about all of your prescriptions, including blood thinners, antidepressants, and over-the-counter medications. It will not only prevent you from incorrect blood test results, but it will also prevent further complications during the blood draw. If you’re taking any of the medications listed above, your doctor may advise you to wait between 24 and 48 hours before having blood collected.

If you’re using herbal treatments, there might be a bit of a problem. Vitamins and supplements might affect your test in unexpected ways, so it’s better to stop using them. Bring with you any vitamins or medications you’re taking. It’s something you can show your Med Tech. They’ll keep a record of what you’re taking so the doctor can check it out.

Beyond everything, keep in mind the golden rule: don’t stop taking your prescription until your doctor advises you to. All of your medical records are accessible to your doctor. Plus, if they’re your primary care physician, they’ll know whatever medications you’re taking. And if you’re unsure of anything, just ask.

4. Avoid certain activities 

Who would’ve thought that you’re not even allowed to indulge in certain activities? Despite the obvious, such as smoking and drinking alcoholic beverages, doctors often advise you to avoid excessive physical exercises and even sexual activities, since they can compromise the results. Blood sugar levels and inflammatory markers may be affected.

So you should avoid physical activities that require a lot of effort, but if you do, make sure to let your doctor know.

5. Make sure you check the lab’s certification

Blood Test
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A variety of places provide laboratory services, including blood work. Most hospitals have a laboratory where you can have tests done. There will be walk-in alternatives in some laboratories, while others might need to you make an appointment.

But the most important aspect that you should definitely take into consideration when choosing where to make your investigations at, is the lab’s certification.

The quality of blood tests and their results is heavily influenced by the lab’s system, operations, and methodology. Though it is impossible to be certain of the quality, one should always seek for reputable and accredited laboratories.

NABL and CAP are two of the most well-known and valued certifications that verify a lab’s quality procedures are followed. You can find out if the lab has these certifications on their official website, but if they don’t have this type of information there, you can simply ask.

6. Schedule the test in the morning

If you’re getting a so-called fasting blood test, make an appointment as early in the morning as possible. Sleeping hours are included in the fasting period, therefore taking a blood test before breakfast will make it easier for you.

Vitamins, proteins, as well as other nutrients, are found in just about everything you eat and drink, and they can trigger temporary spikes or drops in blood levels.

Fasting between 8 to 12 hours ensures that blood test results are clear of these factors, resulting in the most reliable findings possible.

7. Let your doctor know if you are afraid

Fear of needles, commonly known as “needle phobia,” is a common phobia. Roughly 10% of Americans have the same anxiety, which is commonly triggered by blood testing at a young age. It frequently manifests as an aversion to pointed items in general.

While this isn’t particularly bothersome in ordinary life, it does make medical testing uncomfortable and worrisome.

Even though you might consider it foolish, it’s important that your Med Tech knows your situation well and whether you are scared or not.

There are a multitude of ways to make your experience better. In case your emotions take control over your body, they can have a glass of water ready and lay you on your back to avoid fainting or other injuries.

8. Keep yourself warm

It’s critical to heat up the extremity from which blood will be extracted. To stimulate blood flow to the location and make the veins perceptible, many doctors do this before doing a blood test. You can apply a warm compress on the area for ten to twenty minutes.

Before having a blood test, you can dress warmly to raise your body temperature and improve blood flow to your extremities.

The phlebotomist will have an easier time finding your veins, which will shorten your time there.

The proper blood work procedure

For further safety, you must know what the typical procedure should look like and refuse the test if your Med Tech does not follow the proper hygiene measures. To perform the test, the technician or nurse should:

  1. Clean the region of the arm that they are going to puncture with alcohol;
  2. Tie a rubber band to your upper arm in order to make your veins more noticeable, and ask you to make a fist;
  3. Insert a newly opened needle attached to a tube into a vein;
  4. Remove both the rubber band and the needle after collecting the blood;
  5. Cover the punctured area with a bandage.

Also, make sure they wash their hands before and use gloves during the procedure.

Blood tests are a good way to check your overall health. They’re also a great method to detect illness or disease sooner, as well as evaluate how your body will react to various treatments. Routine blood tests are performed on many people at least once every year. Consult your doctor to see if any more tests are required to guarantee your health.

Do YOU feel ready for your next blood test? Feel free to share your thoughts in the comment section below!

Next up? You might also want to know: 12 Things You Should NEVER Keep From Your Doctor in order to get the correct diagnosis.