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Are You Getting Enough Vitamin B6? Here Are 5 Important Benefits

Vitamin B6

Vitamin B6 has innumerable benefits. Also known as pyridoxine, it’s a vitamin that your body requires for several functions. It’s important to protein, fat, and carbohydrate metabolism and creates red blood cells and neurotransmitters.

Your body can’t produce vitamin B6 on its own, so we must get it from foods or supplements. Most people get enough of this vitamin because of their diet, but specific populations may be at risk for deficiency.

Consuming the right amounts of vitamin B6 is essential for optimal health and may even prevent and treat chronic diseases.

These benefits include supporting healthier skin, detoxifying the liver, enhancing the health of blood vessels, improving cognitive function, relieving mood swings, curing anemia, and supporting eye health.

Vitamin B6 can even relieve the symptoms of rheumatoid arthritis, preventing diabetes, relieving carpal tunnel syndrome, treating pregnancy-related nausea, and treating hair loss.

Wondering how much of this Vitamin B6 you need? Well, the recommended dietary allowance is 1.3 mg. So let’s take a closer look at the benefits and exactly which foods you should be eating to ensure you get enough Vitamin B6 in your daily diet.

vitamin b6
Photo by Tatjana Baibakova at Shutterstock

Rheumatoid Arthritis

Vitamin B6 can help reduce symptoms of rheumatoid arthritis. The high inflammation in the body that results from rheumatoid arthritis can lead to a drop in vitamin B6 levels. But, it’s unclear if supplementing with B6 decreases inflammation in people with this condition.

A study in 36 adults with rheumatoid arthritis found that 50 mg of vitamin B6 daily corrected low blood levels but didn’t decrease the production of inflammatory molecules in the body.

On the other hand, a study of 43 adults with rheumatoid arthritis who took 5mg of folic acid alone or 100mg of vitamin B6 with 5mg of folic acid daily revealed that those who took B6 had significantly lower levels of pro-inflammatory molecules after two and a half months.

The contradictory outcomes of these studies may be due to the difference in vitamin B6 dose and the length of the survey. However, high doses of vitamin B6 supplements may provide anti-inflammatory benefits for people with rheumatoid arthritis over time.

Healthier Skin

One of the most impressive benefits of vitamin B6 is that it helps maintain perfect skin. If you want to prevent premature aging, then vitamin B6 is one of the best NATURAL ways to slow down the formation of fine lines and wrinkles.

It’s also helpful in relieving many skin conditions, including dry skin, eczema, and acne. It also treats a few severe skin disorders such as melanoma and psoriasis.

Studies have even found that getting enough of this vitamin can lower your risk of developing certain types of skin cancer.

The reason is unclear, but researchers suspect that it’s because of its ability to fight inflammation that can contribute to cancer and some other chronic conditions.

Depression

Vitamin B6 has a crucial role in your mood regulation. This is somewhat because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine, and gamma-aminobutyric acid.

Vitamin B6 can also decrease high blood levels of the amino acid homocysteine, linked to depression and other psychiatric issues.

Research has shown that depressive symptoms are associated with low blood levels and intake of vitamin B6, especially in older adults at high risk for B vitamin deficiency.

One study in older adults found that low blood levels of vitamin B6 doubled the likelihood of depression. But, using vitamin B6 to prevent or treat depression has not been shown to be completely effective.

A two-year controlled study in approximately 300 older men who did not have depression originally found that those taking a supplement with B6, folate, and B12 were not less likely to have depressive symptoms than the placebo group.

Blood Vessel Health

Vitamin B6 regulates the levels of homocysteine in your blood. This is a type of amino acid that you acquire from eating protein from sources like meat.

Since high levels of this compound may lead to inflammation and the beginning of many heart diseases, you must add vitamin B6 to your diet to maintain good homocysteine levels.

If someone suffers from a vitamin B6 deficiency, he/she is likely to have an excess of homocysteine. This may even lead to heart attacks in some cases. It also maintains good cholesterol and blood pressure levels to prevent many types of heart disorders.

Alzheimer’s Risk

Vitamin B6 may play an interesting role in improving brain function and preventing Alzheimer’s, but the research is still ongoing. This vitamin can decrease high blood levels that may increase the risk of Alzheimer’s.

One study in 156 adults with elevated blood levels and mild cognitive impairment found that taking elevated doses of B6, B12, and folate decreased the levels and decreased wasting in some areas of the brain, which are vulnerable to Alzheimer’s.

But, it’s unclear if this decrease can be associated with improvements in brain function or a slower rate of cognitive impairment.

A controlled trial in hundreds of adults with mild to moderate Alzheimer’s found that a higher dose of B6, B12, and folate decreases homocysteine blood levels but did not slow the decline in brain function compared to a placebo.

…So now that we’ve look into some important benefits, keep reading to see which foods can help raise your Vitamin B6 levels!

vitamin b6
Photo by Tatjana Baibakova at Shutterstock

Turkey

Do you want to get a lot of B6 from one source? Turkey is a perfect choice. Just one serving of turkey, that’s 2 to 3 ounces, contains nearly half of your daily requirement of Vitamin B6.

Of course, the added benefit is that you’ll be getting other nutrients at the same time as well, including zinc and selenium.

Salmon

It’s often recommended that you incorporate seafood into your diet because of its many benefits, and the amount of B6 salmon has is definitely one of them.

It’s one of the best food sources of B6 you can possibly reach for. In one 3oz serving of salmon, you’ll get about 35% of your daily intake of vitamin B6. But salmon also has many other nutritional benefits, including omega-3s, protein, vitamin D, and potassium.

Potatoes

Potatoes are nutrient-dense and reasonably low-cost vegetables that can be cooked in many different ways. One cup of potatoes gives you about 25% of your Vitamin B6 daily value.

This veggie seems to have a bad reputation among a few who think they’re unhealthy, but that’s mostly untrue. Looking for some inspo on how to incorporate more potatoes into your diet?

You can make an olive oil-based potato salad with herbs, add sliced potatoes, obviously cooked, to salads, or even add them to soups.

Ground Beef

If you love meat, ground beef provides protein, iron, and many other nutrients, including a good dose of Vitamin B6. In a 3oz serving of ground beef, you’ll get about .3 mg of vitamin B6, which is 18% of your daily intake.

It can be used to make meatballs, bolognese sauce, or tacos and burritos. Just be mindful of how much beef you’re eating per week. Consuming a lot of red meat isn’t great for the climate OR your health.

Chickpeas

If meat or any other animal-based food products aren’t your cups of tea, chickpeas are a great source of vitamin B6. They’re also versatile and can be used in hummus, soups, veggie bowls, and salads.

Don’t worry too much about choosing between dried or canned chickpeas. Both are great options.

But if you’re searching for something a bit more diverse, we recommend chickpea pasta. It’s a great way to reap the benefits of B6, plus it contains more protein and fiber than regular pasta.

Avocado

Avocados are another great plant-based source of Vitamin B6, containing roughly 20% of your daily value in one cup. They’re also an amazing source of healthy fat, fiber, and many other vitamins and minerals such as vitamin E, vitamin C, and potassium.

The options are endless when including some avocado in your diet. Try it in salads and grain bowls, over toast, with eggs, or you can get creative and come up with your own ideas… Just be sure to let us know about it so that we can add it to our own recipes!

Cottage Cheese

Cottage cheese is an excellent source of B6, giving you about 12% of your daily intake in one cup. It’s also an incredible source of protein for a small number of calories. Choose some cottage cheese for breakfast or a snack throughout your day.

It’s delicious with fruit or even some more savory toppings. You can apply it on some toast or even eat it with crackers. You can also blend cottage cheese into a smoothie or use it to add some creaminess to your stews and casseroles.

vitamin b6
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Carrots

We all love and consume carrots for their color and crunch, but did you know that they’re packed with nutritional benefits? These veggies are a great source of many nutrients, including vitamins A and B6.

Add them to stir-frys, roast them as a side dish, or snack on them with hummus to reap the benefits of vitamins, potassium, and fiber.

Are you getting enough Vitamin B6 in your diet? Make sure you share your thoughts with us in the comments section!

And let us know if these tips were helpful. But meanwhile, you should also check out: 7 Cancer Causing Foods You MUST Avoid

9 Ways You Can Combat Hair Loss in 2022

…Have you ever experienced any hair loss issues?

I don’t know about you, but I believe that hair loss is one of the most annoying and even depressing things that can happen to someone, whether you’re a female or a male.

You work so hard on keeping your hair moisturized, shiny, healthy, long, and without split ends, and suddenly, you notice that all your efforts are in vain.

There are quite a few things you can do to prevent your hair from falling like crazy, but not all treatments work for everyone. You need to find the reasons that are behind this problem and look for ways that are suitable in your case.

For instance, there are women who experience hair loss after pregnancy (a phenomenon called telogen effluvium), but this problem might resolve itself on its own. There are also other factors that can make your hair more sensitive, such as stress, lack of nutrients, lack of sleep, and so many other things.

Even though it’s normal for your hair to shed daily, if you notice that your hair falls in extremely large amounts, it might be time to consider talking to your doctor about this issue.

Here are some ways you can combat hair loss in 2022.

hair loss
Photo by Lightspring from shutterstock.com

9 Ways You Can Combat Hair Loss in 2022

1. Vitamin A 

Vitamin A is a substance that is composed of a few ingredients, in part retinoid. Several studies have discovered that retinoids are great for speeding the hair growth process.

In addition to that, vitamin A works wonders for other things as well, such as keeping the scalp healthier, stronger, and able to retain more hairs, and it can also regulate sebum production.

For external treatment, you can look for shampoo, conditioner, and hair masks that contain this ingredient. However, you shouldn’t forget that you can speed the process by consuming foods that are rich in vitamin A, such as spinach, sweet potatoes, and sweet peppers.

2. Try the Mediterranean diet

In conformity with a study from 2018, a diet that is rich in fresh herbs, lean proteins, and raw vegetables can help reduce the risk of extreme hair loss.

In addition to that, this diet was also linked to healthier and glowy skin, shinier hair, and a leaner physique. If you want to try eating more foods that are part of the Mediterranean diet, make sure to include salmon, basil, green salads, and parsley in your diet.

If you have no idea where to start, you can google meal ideas for your specific needs and you will be happy to see the quality of your hair improved!

3. Multivitamin

There are a lot of scientists who discovered that substances such as zinc, iron, selenium, and vitamins A, B, C, and D are key ingredients for hair growth.

You can find packs of daily multivitamins at the grocery stores, and drugstores or you can talk to your doctor about this. For a stronger effect, make sure to include foods in your diet that are rich in these vitamins and minerals, such as dark leafy greens, sweet potatoes, green beans, pumpkin, cauliflower, carrots, squash, and asparagus.

4. Ginseng

Ginseng is a miraculous substance that contains a lot of phytochemicals that are great for hair growth and a healthy scalp. Unfortunately, there aren’t enough studies for ginseng, but you can talk to your doctor about its benefits and how it might help you reach your hair growth goals.

hair loss
Photo by Africa Studio from shutterstock.com

5. Coconut oil

If you’ve read articles about celebrities’ beauty tips, you already know that all of them include coconut oil in their routines. Whether they use it as a body moisturizer, for cooking, or as a hair mask, this is a key ingredient for many of them.

And they are right to do so because according to a review of studies from 2018, research thinks that coconut oil is great for preventing your hair from getting damaged due to ultraviolet light exposure and grooming.

This magic oil contains lauric acid, which helps bind the proteins that are in the composition of your hair. As a result, your hair will be shinier, softer, and stronger.

If you can heat some coconut oil in your microwave or in the store for a few seconds and massage it into the scalp. Make sure to apply some of it on your ends as well, to protect them from aggressive brushing and breakage.

You can leave the coconut oil on for 30 minutes or even overnight and wash your hair as usual. You can repeat the whole process once a week if you want to prevent hair loss and help your hair grow stronger and healthier.

6. Essential oils

Scientists believe that essential oils are great products that can help you reduce hair loss. The “recipe” for this is to use oils that include peppermint, lavender, lemongrass, and rosemary and mix a few drops with a sufficient quantity of jojoba oil, carrier, or grapeseed.

You can mix it with coconut oil as well if you want the process to be faster and more efficient. After you get the mixture ready, apply it to the scalp for 10 minutes before you jump in the shower to wash your hair.

7. Eating more protein

I’m sure you’ve heard that food is medicine and we should pay more attention to our diets if we want our bodies to look a certain way or improve our overall health.

The same rule applies to your beauty regimen, because if you have a diet that is rich in healthy and nutritious foods, you will notice that your hair looks like it’s straight out of a shampoo commercial, and you feel better and energized throughout the day.

Speaking of food, your hair follicles are made mostly of keratin, which is a special kind of protein. Several studies have discovered that people who had problems with their hair falling out were actually lacking protein in their diets.

Given the fact that your hair is made out of protein, you need to eat more of it to actually nourish it. Make sure to include natural foods that are packed with protein, such as fish, turkey, chicken, beans, chickpeas, nuts, eggs, peas, and low-fat dairy products.

hair loss
Photo by Svitlana Hulko from shutterstock.com

8. Regular washing

Even though everyone wants to have clean hair every single day, washing it too often does more harm than good. Even though there are people who say that you can wash your hair every single day with the condition to use a mild shampoo, researchers think that this information is not that accurate.

There is no key formula regarding this topic, but for the average person, washing their hair every other day or every 2 to 3 days is perfectly fine. However, if you notice that your hair is visibly oily and your scalp is itching, these are signs that you need to shampoo your hair.

Make sure to use products that contain mostly natural ingredients and that don’t make your hair even more sensitive.

9. Olive oil

Another natural ingredient that works wonders for your hair is olive oil. You can use it the same as coconut oil, if you want to protect it from dryness and breakage.

In addition to that, make sure to use olive oil in your diet as well, because it’s one of the key ingredients of the Mediterranean diet (see number 2 on our list).

CONCLUSION 

To sum up this article, we can say that if you want to get rid of hair loss problems and keep your hair as healthy and as strong as possible, there are a few ways you can do that.

Make sure to include more foods that are rich in protein into your diet, do hair masks that contain olive and coconut oil, try essential oils and the Mediterranean diet, and don’t forget to take your vitamins!

…If you want to know more tips and tricks regarding your health, make sure to check this article out:

10 Fast Food Items You Should NEVER Eat

Fast Food
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How often do you consume fast food products? On average, 8 out of 10 Americans choose to eat from a fast food restaurant at least once a month. Although we all know that this is very unhealthy for us, its convenience and tastiness makes us addicted to it. And YES, believe it or not, fast food can be addictive just like nicotine and other substances. Salt, sugar, and fat can cause cravings that make you want to eat even more.
The good news is that you don’t have to give up on it completely, but choose wisely what kind of food you put into your body. Otherwise, this will lead to unwanted diseases, weight gain, depression, and many other things.
We can’t deny how appealing fast food is. It’s accessible, quick, and tastes delicious. Which is what makes it seem like the best option. With such little time in the day, it’s hard to accomplish everything, so many people choose to eat from a fast food restaurant. But the truth is, the convenience is not worth the price you’ll have to pay when it comes to your health and general well-being.

10 Serious Signs Your Kidneys Need Help

kidneys
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…Have you ever wondered if your kidneys were suffering from something?

If you’ve ever felt like you have puffy eyes, you are constantly tired, or that you are not able to properly focus, it might be because of your kidneys.

When your body is communicating to you through various symptoms you might take in consideration seeing a doctor if they don’t disappear. More than 37 million American adults have kidney disease and most of them aren’t aware that they have it.

Chronic kidney disease is a very serious issue and most often you’ll notice the changes by watching your hands, feet and your eyes. When suffering from kidney disease the organs won’t function normally anymore and they cannot filter the blood as they should.

Since healthcare is considered one of the most important things in life, we did a some research about what doctors have told us to pay attention to.

1. Puffy eyes

A first symptom would be puffy eyes. Of course, a minor swelling doesn’t necessary mean that there is something wrong with your kidneys. But if the swelling is concentrated around the eyes, hands, and feet, it could be the result of nephrotic syndrome, a condition resulting from kidney disease.

This damage can cause too much protein to be released from your body as you urinate. “In nephrotic syndrome, the glomeruli let three grams or more of protein to leak into the urine during a 24-hour period. Protein in the urine is an early sign that the kidneys’ filters have been damaged, allowing protein to leak into the urine,” explains the National Kidney Foundation (NKF). 

fatigue
Photo by fizkes From Shutterstock

2. You’re feeling tired

You’re more tired, have less lower levels of energy or are having trouble concentrating. If something has happened to your kidneys this will lead to an accumulation of toxins in your blood. This issue will leave you less focused, with a general fatigue and a general mood of weakness. Doctors say that a reduced amount of oxygen to the cells can lead to fatigue.

3. You have trouble sleeping

The third symptom that indicates you might have some troubles with your kidneys is that you experience difficulties sleeping. Many patients said that they were feeling tired and were having dizzy spells, which are signs of anemia which is also related to kidney disease.

This can lead to fainting and the constant sensation of feeling weak. Scientists explained that dizziness and lack of focus during the day might be one of the anemia symptoms of anemia and it could relate to the kidney disease.

When your kidneys aren’t functioning in normal parameters, the toxins will stay in the blood even if the normal function is to be eliminated through urine. This might leave you not so well rested during the night. Believe it or not there is a small line between obesity and chronic kidney disease, and sleep apnea is more common in those with chronic kidney disease, compared with the general population.

itchy skin
Photo by Dragana Gordic From Shutterstock

4. Itchy and dry skin

As we mentioned before, kidneys are one of the most important organs in your body. From filtering the toxins existent in your body to helping make red blood cells, keeping the bones strong,  and working to keep a specific amount of minerals in your body.

Dry skin could be a sign of mineral and bone disease, when kidneys fail to keep the right balance in the blood. Even if this feeling of itchiness comes and goes, it’s often a sign that your kidneys are in trouble.

5. Constant urination

Are you feeling the urge to urinate more often than usual in the middle of the night? Then it’s it is a sign that might be a serious issue with your kidneys. Sometimes it can be also be a urinary infection or prostate infection in men’s cases. Many patients say they feel pressure or have difficulty while urinating or they can’t urinate at all.

This symptom as just like many others it’s is very often associated with diabetes which is again a very serious health issue. Spending a very long time on the toilet might not be the best scenario. So if you’re experience this, why don’t you make an appointment to see the doctor as soon as possible?

doctor
Photo by fizkes From Shutterstock

6. Blood in the urine 

Your kidneys Kidneys make are the ones that produce the urine so if the color changes, then there might be a serious issue there. Blood in your urine might be another sign of kidney disease.

When you have normal functioning kidneys, the blood cells are filtering wastes from the blood to create urine and they are kept in the body but when the kidneys are sick, the blood cells are leaking begin to leak into the urine. This might also be a sign that you have kidney stones.

7. Foamy urine

Your urine is foamy- the excess of bubbles in your urine might be indicate a high percentage of protein. Especially if you have to flush it several times. This type of foam might look similar to scrambled eggs. The common protein found in urine, it’s called albumin, actually the same protein that is found in eggs.

8. Poor appetite 

This one is a very general symptom, but a large amount of toxins resulting from the kidney disease might be one of the causes. Most patients said that they were having a foul taste in their mouth, like iron. And because of that they weren’t able to eat as much as they did before, and some of them even lost few pounds.

9. Your ankles and feet are swollen

If the kidneys cannot do their usual work in a proper manner, sodium will be retained much more easily into your body. Swollen ankles, feet or hands might be a common sign of kidneys kidney disease. Whether is about it’s in regard to the kidneys or water retention the sensation is unpleasant and might give you headaches.

But be aware that swelling in the lower parts of your body might have a connection with heart disease, liver disease or leg vein you may have varicose veins problems.

10. Fever

This would be the most unpleasant symptom, especially if you’re facing this during the summer. Even if this may look like you’re dealing with a superficial flu, it might need a serious check-up from your doctor. Instead of staying constant, the fever is rising and falling all the time. Did this gave you the chills? Are you experiencing this? Be aware that kidney disease can be a serious problem for most of people and they aren’t able to recognize it that easy.

The chief of NKF (National Kidney Foundation), says that you’re less likely to experience symptoms until the late stage of the disease, when it might be very dangerous or when you might see the amount of protein in the urine: “This is one of the reasons why only 10 percent of people with chronic kidney disease know that they have it”. So you should probably go and check your health with your doctor before it can become a serious problem !

…Have you ever felt any of these symptoms mentioned above?

NOTE: If you have lower back pain and you think it may be a kidney issue, you should know that they are located above the waist in the back of your body. Every concern you have would be better to share with your doctor. Having a healthy body will make you happier and ready to do some of your favorite activities.

If you are interested in this topic, you might like this article about another health issue.

10 Foods You Should Never Eat As Leftovers

food
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Let’s be honest: there’s nothing that the microwave can’t fix, right? You might be tricked into believing it, but in reality, it’s not that true. Before you heat up your leftovers, take your time to read this article.

While it’s extremely convenient to pan-fry one juicy chicken breast, sometimes we might cook an entire casserole. And that’s totally fine, until that point when you realize that you can’t eat all of it in one day. Or two, or three.

See, now we have a problem because there are certain foods that can’t be reheated and used as leftovers. They can make us ill. If you’re curious to know which leftovers you should never eat a second time, read here:

Alzheimer’s Disease: 6 Better Ways to Live With It

Do YOU Know Someone With Alzheimer’s?

When you receive a diagnosis of Alzheimer’s, you tend to look at the worst aspects of the disease and don’t acknowledge that there are ways to manage that will help you lead a more normal life.

The proper coping skills will help you maintain some independence and accept the difficulties of the disease. Your life doesn’t stop because of your illness. It just means you have to change the way you do things.

When people feel trapped, they tend to get nervous, uneasy, and sometimes aggressive. Unfortunately, many people who care for people living with Alzheimer’s, including family and friends, blame this normal behavior on the disease rather than addressing the real underlying causes.

Usually, something in the environment or in the way the person with Alzheimer’s or dementia is being treated or approached provokes the aggressive behavior, which is, in fact, a perfectly normal response.

There are more than 16 million Alzheimer’s and dementia caregivers in the US alone. For lots of families, caring for someone with Alzheimer’s or dementia isn’t just one person’s job but the role of many people who share tasks and responsibilities.

So if you’re someone who supports a person with Alzheimer’s, we have some helpful ways to lend a hand, in ways both big AND small! Keep reading to check ’em out.

Alzheimer’s
Photo by PopTika at Shutterstock

Planning Ahead

Making health care decisions for someone who can no longer do so for themselves can be overwhelming. That’s why it is essential to plan health care aspects in advance.

To help plan for a better future, you can:

  1. Start discussions early on with your loved ones so they can be involved in the decision-making process.
  2. Get permission to talk to the doctor or lawyer of the person you’re caring for, as needed. There may be questions about care, bills, or health insurance claims. Without consent, you might not be able to get the required information.
  3. Think about legal and financial matters, options for in-home and long-term care. And even though it may be uncomfortable, funeral and burial arrangements.

Learning about a loved one’s condition will help you know what to expect as their Alzheimer’s progresses and what you can do.

Home Safety

As a caregiver to a person with Alzheimer’s, you can take steps to make the home a safer place to live in. You can remove any hazards and add some safety features around the house, which will give the person more freedom to move around independently and safely.

Try out some of these tips:

  1. If you have stairs, make sure to install a handrail. Put safety grip strips on stairs, or you can even mark the edges of steps with some brightly colored tape to make them more visible.
  2. Put in safety plugs into electrical outlets and consider adding some safety latches on your cabinet doors.
  3. Clear away any unused items and remove small rugs, electrical cords, and other things the person can trip over.
  4. Ensure that all rooms and outdoor areas the person visits have adequate lighting.
  5. Remove any rugs or curtains that have busy patterns. They may confuse the person.
  6. Lock up any cleaning and household products, including matches or paint thinner.
Alzheimer’s
Photo by Robert Kneschke at Shutterstock

Healthy and Active Lifestyle

Eating healthy and staying active is great for everyone but is especially important for people with Alzheimer’s. As the disease advances, finding ways for the person to eat healthy foods and keep active may get increasingly difficult.

So here are some tips that can help:

  1. Think about various activities the person can do to stay active, such as household chores, cooking, baking, exercise, or even gardening. Fit the action to what the person can do.
  2. Help in getting an activity started or join in to make the exercise more fun. People with Alzheimer’s may lack interest and can have trouble starting activities. But, if others do the planning, they might join in.
  3. Add some music to activities if it helps uplift the person. You can even dance along to the music if possible.
  4. Be realistic about how much activity you can do at one time. Just a few short “mini-workouts” may be enough.
  5. Go on a stroll together every day. Exercise is good for caregivers, as well!
    Buy various healthy foods, but consider food that is easy to make, such as salads and single portions.
  6. Give the person choices about what their eating. Try: “Would you like yogurt or salad?”

Communicate

Communication can be challenging for people with Alzheimer’s or dementia because they may have trouble recalling things. They can even become agitated, anxious, or angry. You will get frustrated, but it’s essential to understand that the disease is causing the change in communication skills.

To help make communication more manageable, you can:

  1. Reassure the person. Talk calmly. Listen to their troubles and frustrations. Try to display that you understand if the person feels angry or fearful.
  2. Let the person keep as much control of their life as possible, and respect the person’s personal space.
  3. Designate quiet times throughout the day, along with activities.
  4. Keep precious objects and photos around the house to help the person feel safer.
  5. Remind the person who you are if they don’t remember, but try not to say, “Don’t you remember?”
  6. Encourage a conversation for as long as possible.
  7. Try distracting the person with some sort of activity, like a familiar book or photo album, if you have trouble communicating with words.

Everyday Care

Early on in Alzheimer’s and dementia, people go through changes in thinking, remembering, and reasoning that affect daily life. At some point, people with these diseases will be needing more help with day-to-day tasks. This can include bathing and dressing. It may be troubling to a person to need help with these personal activities.

Here are some things to consider early on and as the disease advances:

  1. Try to keep a regular routine for bathing, dressing, and eating.
  2. Help the person complete to-do lists, including appointments and events in a notebook or calendar.
  3. Plan activities that the person appreciates and try to do them simultaneously each day.
  4. Consider a system of reminders for those who take medications regularly.
  5. When dressing or bathing, allow the person to do as much as possible on their own.
  6. Buy loose-fitting, comfortable clothing, such as clothes with elastic waistbands, fabric fasteners, or large zipper pulls instead of shoelaces, buttons, or buckles.
  7. Use a sturdy shower chair to support an unsteady person and prevent falls.
  8. Be delicate and respectful. Tell the person what you will do, step by step, while you help them bathe or get dressed.
  9. Serve meals in a constant, familiar place and give the person sufficient time to eat.
Alzheimer’s
Photo by Ocskay Mark at Shutterstock

Don’t Forget To Care For Yourself!

Being a caretaker/caregiver is incredibly rewarding, but it can also be very exhausting! Taking good care of a person with Alzheimer’s or dementia takes time and a lot of effort. It can also be lonely and frustrating. You might even feel angry at times, which could signify you are trying to take on too much. It’s essential to find the time to also take care of yourself.

Here are some tips that can offer some relief for you:

  1. Learn to ask for help when you need it. This means asking family members and friends to help. Or you can even reach out to local services for different care needs.
  2. Make sure you eat a nutritious diet, which can help keep you healthy and active for more extended periods.
  3. Join a caregiver’s support group online or even in person. Meeting other people in your situation will give you a chance to share stories and ideas and can help keep you from feeling alone.
  4. Remember to take a few breaks each day. Try drinking a cup of tea or calling a trusted friend.
  5. Spend some time with friends and keep up with hobbies as often as you can.
  6. Get exercise as often as you can. Yoga or going for a walk might help.
  7. Have you tried meditation? Studies show that practicing meditation can reduce blood pressure, anxiety, and depression. It’ll even help with insomnia.
  8. Consider getting help from mental health professionals to help you deal with the stress and anxiety. Talk to your doctor about finding the proper treatment.

In conclusion, the key to living with Alzheimer’s is taking it day by day. If you feel overwhelmed, there are many outside sources, like support groups that can help you cope.

And if this info was helpful, check out: 7 Sources Of Caffeine Other Than Coffee

7 Ways to Manage Your Arthritis

Do You Suffer From Arthritis?

It starts with a minor ache. You notice that your grocery bags feel heavier than in the past, despite them being light. Your knees begin to hurt when it rains. Your joints are slowly getting worse, and you’ve been ignoring the signs for too long.

There’s a chance you could be developing arthritis. At least 1.5 million Americans have rheumatoid arthritis, an autoimmune disease in which the body mistakenly attacks its own joints.

And while there isn’t a cure for most types of arthritis, there ARE plenty of ways to cope if you have any form of this disease.

You should start by setting reasonable goals: reducing joint pain and other arthritis symptoms, regaining and maintaining joint function and mobility, and slowing the disease’s progression.

Then, figure out the steps most likely to be effective for you, keeping in mind some may not yield dramatic results but will contribute to bigger-picture improvements in your overall health and well-being when implemented along with other tactics.

So even though it can be hard just to get out of bed in the morning, we’ve got some tips for you on managing this unpleasant disease. And as a bonus, keep reading to the end for some amazing foods that will help you in the process!

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Anti-inflammatory Diet

For people with arthritis, especially inflammatory, following some simple dietary rules may help relieve some of the symptoms.

Certain foods are believed to increase inflammation, and you should avoid them, while others are thought to reduce inflammation and may be helpful as a regular fixture in your diet.

Lots of books and websites are out there to help you with this, but it can be confusing because they’re not all based on the latest evidence. Your doctor can better guide you to one that’s likely to be safe and effective.

If you have trouble making dietary changes, a session with a nutritionist may also help. And once you’ve chosen a diet, it’s all about trial and error to see which of your changes make a difference.

Take Your Meds

If you take prescription pills for arthritis, they obviously won’t work unless you take them as directed by your doctor. Of course, it’s only human to miss some once in a while, but this should not be a problem as long as you get back on track right away.

But, if forgetting to take your arthritis medication is a common issue, you should find ways to remind yourself.

Options include downloading an app, putting an alarm on your phone, or strategically setting your pill sorter on the kitchen counter next to the coffee machine or your toothbrush, whichever you head to first in the morning.

Sometimes, it can also be tempting to stop taking prescribed medication because of side effects. It’s fair not to want to swallow a pill that causes you to feel bad, but odds are you have other options.

People usually try several different drugs before finding the one that works best for them. When in doubt, call your Dr. They will be able to suggest other medicines you can try that may be just as effective without being unpleasant.

Get Some Quality Sleep

Sleep problems are common for people who live with arthritis, but they are not usually dealt with medically. Instead, sleep issues are considered inevitable, something that just goes with the territory, and you have to live with it.

But in fact, there are a bunch of options for improving your sleep if you have arthritis.

This is another thing you should bring up with your healthcare provider so you can be evaluated for sleep disorders or maybe even find a sleep aid or new pain treatment that allows you to get a better night’s sleep. Melatonin may also be a suitable option for you!

arthritis
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Physical Activity

While it may seem counterintuitive that exercise can help ease your joints, there is lots of research to support the significance of regular exercise for handling arthritis.

Besides strengthening the muscles that support the joints, exercise offers other benefits that can improve the quality of life for people with arthritis:

  • Strengthens bones
  • Boosts energy
  • Improves sleep
  • Helps with weight loss
  • Improves overall wellness

If it’s been a while since you last worked out, rest assured there’s no need to commit to some brutal, high-intensity fitness routine. With your doctor’s OK and direction, you should be able to find an activity that’s low impact and in sync with your level of fitness.

This could be classes at a local health club, sessions with a personal trainer with expertise in working with people with arthritis, or even an online workout. Swimming and aquatic fitness classes are also perfect options if you have access to a pool.

How Are Your Stress Levels?

Stress can be a trigger for specific types of arthritis, especially rheumatoid arthritis. Even though a connection between stress and rheumatoid arthritis has not been officially proven with research, many people with the disease have been able to point to a stressful event in their lives that occurred within months of their initial signs. Regardless, it is accepted that stress can provoke a flare-up, an event in which symptoms are especially severe. Hence, it’s essential to be cautious about the effect of stress and minimize it as much as possible. A helpful tip would be to plant some lavender around your home to aid you with those stress levels!

Asking For Help

This is one thing you should never be ashamed of. Physical limitations and functional limitations are a huge part of living with arthritis. Living with this condition will likely make usual daily activities, such as household chores, grocery shopping, and yard work, more complex. And these limitations can be hard to deal with. If it becomes the case for you, don’t hesitate to ask your friends and family members to lend a hand when you need it, even if it may be hard to do so. If you don’t have such a support system, your healthcare provider may be able to point you in the direction of social services and community organizations that will help.

Re-Assess And Repeat

Recognize your ongoing struggles and which aspects of your life with arthritis need more of your attention. Is your pain not sufficiently controlled? Are you depressed? Do you feel isolated and lonely? Are you having trouble keeping up with your work and household responsibilities? Your doctor can be your best point of contact in figuring out your problems. While they can’t solve every situation, they can guide or refer you to people who CAN help. Seek out that help, and don’t fall into the trap of thinking you’re in this fight alone. Work on open communication and determination so your health and quality of life are as good as possible.

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Can Your Diet Help?

Changing the way you eat can make a huge difference when it comes to your joint health and arthritis. When it comes to the biggest fight against arthritis and immobility, your plate and planning ability are your two most significant allies. So check out which foods best fight this disease:

  1. Olive Oil: Researchers have discovered that monounsaturated fatty acid-rich foods, like olive oil, are correlated with a reduction in rheumatoid arthritis symptoms.
  2. Avocado: The results of a study revealed that supplementation with an avocado-soybean fat blend significantly relieved arthritic inflammation.
  3. Ginger: Ginger is potent medicine for anyone suffering from inflammatory conditions, like arthritis, thanks to its main component, gingerol, a powerful antioxidant that reduces inflammation in your body.
  4. Spinach: Loaded with antioxidants like vitamin C, beta-carotene, zeaxanthin, lutein, and flavonoids, spinach reduces inflammation in your joints.
  5. Basil: Basil is loaded with flavonoids, which research has deemed effective at subduing a wide variety of arthritis symptoms.
  6. Lemon: Adding a squeeze of citrus to your salad or glass of water can put you on the path to healthier joints in no time.
  7. Celery: Celery has several anti-inflammatory effects that may help reduce the amount of pain and irritation in arthritic or pre-arthritic joints.

We hope this article will help you get on the right track in fighting arthritis. And for some other great tips, check out: 10 Miraculous Disease Fighting Foods You’re Missing Out On

Eat These 9 Foods to Reduce Inflammation in the Body!

…Did you know that you can ameliorate your inflammation symptoms by eating certain types of food?

If you’ve read any of our articles, you already know that we’ve talked about inflammation and the fact that chronic inflammation can manifest in different ways, such as feeling tired all the time, having high blood pressure, experiencing digestive issues, skin problems, muscular pain, and so many other things.

There are experts who believe that this can be both good and bad, due to the fact that it can help your body protect itself from wounds and infections, but it can also lead to more serious health problems.

There are many factors that can be responsible for causing inflammation, such as a sedentary lifestyle, stress, and certain foods. Speaking of foods, several experts found different vegetables, fruits, and fish that can help ease the symptoms.

With that being said, you have to eat these foods to reduce inflammation in your body!

inflammation
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9 Foods That Reduce Inflammation in the Body

1. Fatty fish

Fatty fish, such as salmon, sardines, mackerel, and anchovies are a great source of protein and omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These two types of acids mentioned above can help reduce all types of inflammation in your body. If these symptoms are not under control, they can lead to severe health problems, including diabetes, kidney disease, metabolic syndrome, and even heart disease.

Besides its many health benefits, fatty fish can also help you get more clear and hydrated skin and it can also help you reach your fitness goals, due to the fact that it keeps you fuller and satisfied for a longer period of time.

2. Mushrooms 

There are thousands of varieties when it comes to mushrooms. But only a few of them are actually edible, such as portobello, shiitake, and truffles. They are a very good source of protein, are low in calories, and rich in vitamin B, copper, and selenium.

Given the fact that they contain many antioxidants and phenols, they are great for reducing inflammation in the body. According to several studies, there is a certain type of mushroom called lion’s mane that can actually minimize low-grade inflammation that is linked to obesity.

However, some researchers discovered that if you cook mushrooms, you can actually reduce their anti-inflammatory compounds.

3. Avocado

It seems that avocado has quickly become a very popular superfood. Everyone loves to add avocados to their smoothies, on toast, in salads, dips, or they even combine it with cocoa, to make a delicious pudding.

Besides its yummy taste, this fruit is extremely healthy for you. It’s rich in magnesium, fiber, potassium, and monounsaturated fats, which are essential for a healthy heart.

In addition to that, avocados contain tocopherols and carotenoids, which are helpful for reducing the risk of cancer. If you want to reduce the inflammation in your body and also feel full for a longer period of time, this green and creamy fruit is a good aid.

In one study that included 51 adults who had problems with excess fat, those who consumed avocado for 12 weeks experienced a significant decrease of inflammatory markers interleukin 1 beta (IL-1β) and CRP.

4. Tomatoes

Tomatoes are not only delicious, but they are a great source of potassium, vitamin C, and lycopene, which is an antioxidant that has incredible anti-inflammatory benefits, and was linked to fighting different types of cancer.

If you want your body to absorb more of this anti-cancer ingredient, you can combine your tomatoes with olive oil, due to the fact that lycopene is a carotenoid, a nutrient that is stronger absorbed when it’s mixed with a natural and healthy source of fat.

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5. Extra Virgin Olive Oil 

One of the best fat sources that you can consume is extra virgin olive oil, which contains a lot of monounsaturated fats. These types of fats are a staple in the Mediterranean diet and have a lot of health benefits.

Several studies have discovered that consuming the right amount of extra virgin olive oil can help you reduce the risk of brain cancer, heart disease, and many other serious diseases.

If you want to enjoy all the benefits that this type of olive oil contains, such as a natural antioxidant called oleocanthal, you need to make sure that you only eat the extra virgin version.

That is because refined olive oil doesn’t have as many anti-inflammatory properties as the one mentioned above. However, you only need to consume a tablespoon of this miraculous food in a day, due to the fact that it is very high in calories.

6. Dark chocolate and cocoa

If you constantly have a sweet tooth, you will be happy to find out that dark chocolate can be both delicious and healthy for your body and skin! If you want to get all the health benefits, you have to choose a chocolate that contains at least 70% cocoa.

Dark chocolate is full of antioxidants that can reduce the risk of several diseases and it can also keep your arteries healthy and your skin glowing.

If you are looking for a way to age gracefully and without too many wrinkles, dark chocolate is your ally! It’s satisfying, creamy, and has a rich flavor.

A small study discovered that people who ate 350 mg of cocoa flavanols twice a day experienced better vascular functions in only two weeks.

However, make sure to stick to only two squares of dark chocolate daily, if you want to absorb all the antioxidants and satisfy your cravings for sweets and candy as well!

7. Peppers

Chili peppers and bell peppers are great sources of antioxidants and vitamin C, and they are also suitable for those who are suffering from inflammation in their bodies.

They contain an antioxidant called quercetin, which helps reduce inflammation symptoms that are usually linked to serious chronic health issues, such as diabetes.

In addition to that, chili peppers are rich in ferulic and sinapic acids, which are very beneficial for patients who suffer from inflammation and for people who want to age in a healthy and beautiful way.

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8. Broccoli 

Broccoli is part of the group of cruciferous vegetables, just like Brussels sprouts, kale, cauliflower, and cabbage. This delicious and green superfood is rich in an antioxidant called sulforaphane, which helps decrease the inflammation in your body by lowering the levels of nuclear factor kappa B (NF-κB) and cytokines.

You can combine this amazing vegetable with several types of fatty fish mentioned above, you can eat it with pasta, potatoes, carrots, cheese, or you can eat it raw with a healthy, homemade dip.

If you are sick of eating broccoli, you can choose other types of cruciferous vegetables. According to studies, eating foods like cauliflower, kale, and Brussels sprouts is linked with a reduced risk of developing cancer or heart disease.

9. Green tea

As you might know by now, green tea is one of the best beverages you can drink. When you are feeling tired, but you don’t want to feel jittery after drinking a strong coffee, you can easily replace it with green tea. It contains caffeine and it will give you enough energy, without making you feel agitated.

This type of tea contains a lot of antioxidants that can help you burn fat faster, promote anti-aging, and also reduce any sign of inflammation you might have in your system.

Drinking the right quantity of green tea every day can help you reduce the risk of developing obesity, cancer, heart disease, and Alzheimer’s disease, just to name a few.

Green tea consists of many active substances that have health benefits, such as epigallocatechin-3-gallate (EGCG). This is usually responsible for minimizing pro-inflammatory cytokine production and it can also reduce damage to the fatty acids that are found in your cells.

…If you want to know more about inflammation and different signs that you might suffer from it without even knowing it, we recommend checking this article out: 10 Signs of Inflammation in Your Body to Watch Out For! 

11 Things You Should NEVER Share With Anyone

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Ever since the Covid-19 pandemic hit us, we are now more aware of germs than ever before. According to Kristine Arthur, MD, an internist at MemorialCare Orange Coast Medical Center in Fountain Valley, California, the more things you touch every day, the higher the risk to pick up bacteria and viruses is.

While it is nice to share stuff, it isn’t as nice to share germs. At the same time, it’s inevitable to transfer some germs and bacteria, especially if you live with other people.

Even so, we should try to stay as healthy as possible and limit the spread. If you want to take care of your friends or family and keep them away from unwanted bacteria, make sure you don’t share any of these items with them:

Pens

Did you know that the clipboard pen is by far one of the filthiest items in any doctor’s office? Ever since the pandemic started, some doctors have decided to separate their pens into “dirty” and “clean” cups, in order to try to limit the spread of germs.

Research has found that a clipboard pen has over 46,000 times more germs than any other average toilet seat. WOW!

According to Dr. Arthur, everyone is touching those pens, so if you’re in a place where there are sick people, it is very likely to have bacteria or viruses on those pens. The best thing to do is to carry your own pen.

Food

While taking a bite from someone else’s fries might not seem like a big deal, it is. You might even be in the same household as the ones you’re stealing fries from, but experts believe you should never touch their food.

As Jolene Caufield, Senior Advisor at Healthy Howard has said, food is shared A LOT among people these days, especially if it’s a small gathering.

But at the same time, it’s also the easiest way to transfer saliva to another person, which makes them susceptible to catching whatever you might have, especially if you’re asymptomatic. Instead of grabbing a bite from someone else’s dish, get your own small sample.

Fast-food trays

Some fast-food restaurants are also open for dine-in services. If you want to go out and eat at one of these locations, remember to be cautious when it comes to sharing with others.

Once they say your number and your cheeseburger and fries are ready, you might want to rush into grabbing a tray and chow down. Make sure you don’t put your food on them, as those trays are used by literally EVERYONE, and they’re usually wiped down only with a cloth and aren’t thoroughly cleaned with hot water and soap.

Each fast-food chain has its own sanitizing protocols, so check with the staff to see how their trays are sanitized.

Makeup & makeup brushes

While it’s tempting to share your makeup with some of your friends or family, it can get you sick. You probably didn’t know this, but makeup containers oftentimes invite bacteria to grow.

If you also count sharing makeup with a friend or family members, you’re only making it more probable to transfer viruses over, according to Julia Blank, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, California.

Sharing eye makeup, for example, can result in conjunctivitis, while sharing lip products can make you susceptible to mono, strep, and herpes.

The best thing you can do is replace your cosmetics frequently and never borrow anything such as liquid eyeliner, mascara, or even lipstick.

fast food trays
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Lip balm

Your loved one has chapped lips, and they know you always have what they need in that magical purse of yours. If they ask you, how could you say no?

Even if it might be a bit difficult, it’s not a good idea to share your lip balm with others. By sharing it, you’re basically more at risk of contracting and spreading germs.

It doesn’t require a genius to realize that you should never share something that has touched your mouth. Saliva droplets can easily fall on your lips when you talk. You put your lip balm on them and then you share it, it’s like a free invitation to your germs, and vice-versa!

Phones

While it might not make sense at first, it’s best not to share a cellphone or a landline phone with others. Phones come very close to your face and mouth, which is a reason why your phone screen is WAY dirtier than you could ever imagine.

If sharing is absolutely mandatory, try putting your phone on speaker, so no one touches it with their faces.

Phone chargers

Who would’ve thought that you need to sanitize a phone charger before borrowing it from someone? I personally don’t know anyone who would ever sanitize them before using them.

Plus, not everyone knows how to sanitize a phone charger. That’s why electronic devices should be kept personal as much as possible.

Home offices

The pandemic has changed everything we ever knew about how we work. Some companies have their employees work from home, that’s why there are more and more work-from-home stations.

If you live with someone who works from home or if you are in this situation, you might want to avoid sharing your space. Viruses and bacteria are easily spreadable in a shared home office, especially when you’re sharing office supplies.

Try to separate things as much as possible. And if you don’t have the needed space to set up two or more home offices, at least make sure you sanitize your space as often as possible.

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Earbuds

While borrowing your headsets doesn’t seem like a big deal, you should try not to do it anymore. If you’re rushing to go out and your headset just got broken, you might be tempted to take them from a family member.

Well, don’t! You shouldn’t share your headsets with anyone else, nor take them from someone! Why? While earwax is all-natural ear protection, earphones collect that once-innocent bacteria in the wax.

And any wax building up on your earphones might also grow bacteria, which can only lead to infections. Even more, sharing your headsets can easily spread viruses to others.

Home weights

As we said before, the pandemic changed a lot of things for us, including the way we exercise. Many of us started working out at home and have decided to buy at-home gear to keep up with a casual exercise routine.

While it’s great for your physical health to have an at-home workout space, it could harm your overall health, especially if you’re sharing your gear with others.

If your home weights are used by multiple people in your home, this means that there are lots of germs on them. If you don’t clean them correctly after every workout, you might be at risk of getting germs and spreading them.

Towels

You’ve definitely had a clue that towels are spreading bacteria. Given the fact that they’re damp and absorb quickly, you should never share your towel with anyone else.

Some bacteria can survive for hours when it comes to wet surfaces. Even more, fungus LOVES damp towels. What makes things even worse is that people don’t know how to wash their hands correctly as well, according to Dr. Blank, which leaves bacteria and viruses on the skin.

These germs transfer easily to hand towels and then to the next person who dries their hands. If you have the possibility, opt for fancy hand towels. They’re safer.

If you enjoyed reading this article, we also recommend reading: 11 Best Stress Relievers, According to Doctors