Food and Nutrition - Tampa Chiropractor | Dr. Brad McHenry | The Health and Wellness Clinic of Chiropractic

Archive for Food and Nutrition

Feb
22

Benefits of Vitamin K1

Of the three K vitamins, vitamin K1 (phytonadione) is the one we get from plant foods, and is the most important one for proper coagulation of the blood (or “Koagulation” in German, which is the origin of vitamin “K”). Without vitamin K we would eventually bleed to death from any small wound or bruise. It may also help prevent both osteoporosis and atherosclerosis. It plays a role in reducing inflammation and regulating cell growth.

Consumption of vitamin K may also reduce your risk of contracting non-Hodgkin lymphoma. A study conducted by researchers at the Mayo Clinic found that those who had the highest intake of Vitamin K1 had the lowest risk of contracting the disease, slashing their risk by 45 percent.

Vitamin K1 is associated with higher bone mineral density, and thus is helpful in preventing osteoporosis and reducing the rate of bone fractures. It also reduces calcium buildup in the arteries, protecting against atherosclerosis or hardening of the arteries.

Though deficiency in vitamin k is uncommon, newborn infants, people who are malnourished or those who suffer from alcoholism are at the greatest risk of deficiency. Also, as absorption of vitamin K (and all other fat-soluble vitamins, such as vitamins A, E and D) depends on bile, those who have had their gallbladder removed may be at risk of developing a vitamin K deficiency. Some signs of deficiency are easy bruising, increased menstrual bleeding, nosebleeds, bleeding gums and blood in the urine.

It is a fat-soluble vitamin, and the best sources of it can be found in such green leafy vegetables as kale, collard greens, Swiss chard, broccoli, spinach, brussels sprouts, lettuce and parsley. It can also be found in vegetable oils, potatoes, tomatoes, oats and asparagus.

0 Categories : Nutrients

Feb
1

6 Diseases Related to Obesity

by Chiropractor

Obesity and the diseases associated with it cost a staggering percentage of health care dollars. It is estimated that $168 billion is spent each year in the U.S. alone to treat obesity-related diseases. These diseases include Type 2 diabetes, heart disease, cancer, high blood pressure, metabolic syndrome, polycystic ovary syndrome (PCOS), high cholesterol, gallstones, osteoarthritis and more.

Type 2 diabetes is a disease most commonly caused by obesity. Though it used to develop primarily in adults, it is now quite common in children as well, with the recent increase in the rate of childhood obesity. Blood sugar levels become elevated due to the insulin resistance caused by obesity and greatly increase the risk of developing diabetes.
Heart disease can develop as a result of fatty deposits building up in the arteries, and hardening of the arteries (atherosclerosis) is 10 times more common among the obese than in the population with normal body weight. Fat tissue also requires blood to survive, so more blood vessels are created, putting greater strain on the circulatory system, increasing blood pressure and making the heart work harder to circulate that extra blood.
Those who are obese have an increased risk of cancer, especially cancer of the colon, breast, prostate, gallbladder and uterus.
Obesity adversely affects both the metabolism and endocrine system, often resulting in metabolic syndrome, the fastest-growing obesity-related health problem. This refers to a group of risk factors that increase your risk of more serious diseases, such as coronary heart disease, stroke and diabetes. Symptoms include excess weight particularly located around the middle of the body, insulin resistance, low HDL (“good”) cholesterol and high triglycerides.
Women who are obese can suffer from a number of reproductive health problems, including infertility, uterine cancer and PCOS. Because obesity causes disruption in the menstrual cycle and the endocrine system that is responsible for the delicate balance of hormones necessary for successful ovulation, studies have found that even a modest reduction in body fat of between 5 and 10 percent is often enough to restore ovulation and fertility.
Osteoarthritis has grown increasingly common as the rate of obesity has increased. The excess weight adds to increased wear and tear on the joints, particularly on the knees and hips. Obese women are nine times more likely to suffer from osteoarthritis of the knee, often leading to the need for a total joint replacement. However, researchers have found that losing as little as 11 pounds can reduce the risk of knee osteoarthritis by half.

The increased risks of these six diseases alone are good reasons to lose weight if you are obese. Even losing a little has been shown to have a positive effect on your health, and it can significantly reduce the amount you spend on health care every year.

0 Categories : Balanced Diet, Fitness

Jan
26

Obesity Facts and Figures

by Chiropractor

Obesity is fast becoming the number one health problem in the world, contributing to an increased risk of other diseases and putting a strain on national health budgets. Following are some interesting facts and figures related to obesity:

About 17% of medical costs in the US are due to obesity and its related diseases, totaling an estimated $168 billion per year.
Obesity adds about $2,800 to a person’s medical bills annually.
An estimated 300,000 premature deaths in the US each year are caused by obesity.
One third of US adults are obese, indicating a body mass index (BMI) of 30 or higher.
If an 18-year-old remains obese throughout their adulthood, it will cost them $550,000.
80% of cases of Type 2 diabetes are related to obesity. The rate of diabetes has doubled in eight states since 1995.
70% of heart disease is obesity-related.
Low-income women are more likely to become obese than high-income women. Over 33% of people earning less than $15,000 annually are obese, as opposed to a 24.6% rate of obesity in those earning $50,000 or more.
The highest rates of obesity are found among non-Hispanic African Americans (44.1%), followed by Mexican-Americans (39.3%), Hispanics (37.9%) and non-Hispanic whites (32.6%). Asians have the lowest rate of obesity at 16.7%.
In the last 30 years childhood obesity has tripled, from 6.5% in children aged 6 to 11 years to 19.6% today. The obesity rate in teenagers aged 12 to 19 years has increased from 5% to 18.1%.
Of children who are overweight at age 10-15, 80% will be obese as adults.
As a percentage of the population, the US has the highest number of obese people (33.9%), followed by Mexico (24%), the UK (23%), Slovakia (22.4) and Greece (22%).
College graduates have an obesity rate of 20.8%, which is lower than the 29.5% rate of those who have only graduated high school.
Obesity begins to decline after age 60. The population of those over age 69 has an obesity rate of 20.5%.
The rate of obesity is increasing in the US. In 2007 only one state had an overall obesity rate of over 30%. In 2011, 12 states had a greater than 30% obesity rate.
40% of obese Americans aged 50 to 84 have osteoarthritis of the knee, caused by the wear and tear to the joints from excess weight stress. One extra pound of weight is equivalent to four pounds of stress on the knee.

0 Categories : Nutrients, Weight Training

Jan
25

What Are Probiotics?

by Chiropractor

The beneficial bacteria that make up the bulk of your gut flora are called “probiotics.” These tiny symbiotic organisms provide a wide range of benefits to your health, including keeping your digestive system healthy, aiding in nutrient absorption, boosting your immune system and even helping guard against cancer.

The benefits of probiotics were first discovered by Dr. Eli Metchnikoff, who studied the lifestyle of Russian peasants found to be living unusually long life spans. He noticed that their diet consisted of large amounts of fermented milk, which carry high levels of probiotics, and linked their longevity to this diet.

The two most common types of probiotics are bifidobacteria and lactobacilli, which can be taken either in food or as a supplement to help balance our gut microflora after an illness or course of medications such as antibiotics. The excessive use of antibiotics can lead to a proliferation of problems, as they not only wipe out the bad bacteria, but take out the good as well. This allows for opportunistic organisms to gain a foothold, such as candida, a naturally occurring yeast that lives harmlessly in the digestive tract. If it is able to grow unchecked by good bacteria, it may transform into fungal form and cause all manner of health issues, such as tiredness, fuzzy thinking, leaky gut, etc. Probiotics ensure that harmful microbes are kept in check in your digestive system.

The body normally carries over 400 different strains of these microorganisms in its digestive tract, amounting to 10 trillion in total. This is 10 times more than all the cells in your body. Though the greatest concentrations of probiotics live in the colon, they reside in many other parts of the body as well, helping to support the immune system.

Up to 80% of our immune response is dependent on probiotics, which stimulate the production of macrophages, T-cells and cytokines. They also produce natural antibiotics that are able to fight many pathogens that have developed a resistance to standard antibiotics. And if a pathogen develops resistance to one of the antibiotic chemicals produced by the probiotic, it has the ability to adapt that chemical to one that is more effective in fighting the pathogen, which standard antibiotics are unable to do.

Studies have found probiotics to be antagonistic to many types of cancer, stimulating the production of cancer-fighting chemicals in the body, leading to the shrinkage of tumors and encouraging cancer cell death.

Probiotics also help fight against viruses, including colds, flus, herpes, rotavirus and ulcers. In a study done on 2- to 5-year-old children in India who were given either probiotics or placebo for 6 months, those taking the probiotics had fewer cases of cold, flu, fever and diarrhea than those taking placebo.

Probiotics can naturally be found in different fermented foods such as yogurt, kimchee, kefir, miso, kombucha and sauerkraut. Look for labeling that states “live active cultures” on the package to ensure you are getting useful probiotics in your food.

0 Categories : Nutrients

Jan
24

How Coffee Affects Your Health

by Chiropractor

We seem to hear different things from the medical community every few years about either the positive or negative effect that coffee has on our health. So what is the most current information? Is coffee good or bad for your health? The answer, in short, is that it’s a little of both.

Too much coffee can lead to a temporary increase in blood pressure, anxiety and upset stomach, in addition to its ability to become addictive. And don’t forget that added cream and sugar contribute to weight gain. For example, a 24-ounce Starbucks venti double chocolate chip frappucino contains a mind-boggling 520 calories!

Despite these drawbacks, moderate coffee consumption can actually have a protective effect, helping to reduce your risk of many problems, including Parkinson’s disease, Alzheimer’s disease, liver cancer, gallstones and Type 2 diabetes, to name a few. It can also lower the risk of stroke in women.

Current research has indicated that there is no increased risk of heart disease or cancer from moderate coffee drinking. The studies done earlier that reached that conclusion were flawed in that they did not take into consideration other lifestyle habits that went along with increased coffee drinking, such as smoking and lack of exercise, two major causes of these diseases. In fact, coffee has been shown to protect against many kinds of cancer.

A recent study published in the journal Cancer Epidemiology, Biomarkers & Prevention found that there was a 25 percent reduction in cases of endometrial cancer in women who drank four or more cups of coffee per day. Scientists believe this may be due to the fact that coffee has the ability to lower concentrations of free estradiol and insulin, in addition to the cancer-fighting effect of coffee’s antioxidant phenols.

Even a few cups of coffee every day can cut men’s risk of developing prostate cancer by 30 percent, with those consuming six cups of coffee a day reducing their risk of a dangerous form of the cancer by a whopping 60 percent.

Coffee also reduces your risk of developing basal cell carcinoma by up to 20 percent, according to scientists from Brigham and Women’s Hospital and Harvard Medical School.

Another study published in the Archives of Internal Medicine found that women who drink coffee (four cups per day) have a 20 percent lower risk of depression than those who drink no coffee at all.

It is recommended that you get no more than 500-600 mg of caffeine intake per day, the equivalent of about 6 to 8 cups of brewed coffee. Obviously, the amount of caffeine in a cup of espresso will be more than that in the equivalent amount drip coffee.

The key point to keep in mind is to consume coffee in moderate amounts, especially if you are pregnant. But all in all, the benefits of coffee consumption far outweigh the risks for most people, so grab a café grande and drink up!

0 Categories : Nutrients

Jan
19

The Benefits of Thiamine

by Chiropractor

Thiamine (also known as vitamin B1) was the first of the B-vitamins to be discovered, and works synergistically with the other vitamins in the B-complex family. It helps to convert food into energy and supports healthy skin, hair and nails. It is also used to calm nerves, often referred to as the “anti-stress” vitamin.

Vitamin B1 interacts with enzymes to produce energy from the aerobic processing of sugar. Without B1, this processing would not be possible, which is why a deficiency causes feelings of weakness and lethargy.

The myelin sheath that covers our nerves and allows for proper transmission of nerve impulses relies on thiamine for its health and maintenance. If there is inadequate intake, the sheath may break down, causing a prickling sensation and deadening of the nerves, and some patients suffering from multiple sclerosis (a degeneration of the myelin sheath) have found it useful in treating their symptoms.

Another disease that can be caused by a thiamine deficiency is beriberi, which affects the peripheral nervous system. Its name stems from the Sinhalese word “beri”, which means “weakness,” and was a disease common in parts of Asia around the turn of the last century. It is now a rare disease in developed countries due to the fortification of breads and cereals, which is necessary because most of the thiamine in the flour used in these products is lost in converting whole grains to white flour. The B-vitamins are concentrated in the germ and bran, both of which are removed during processing.

Thiamine has also been found to be a useful treatment for reversing early stage kidney disease in those with Type 2 diabetes. A team of researchers from Warwick University in the UK studied 40 diabetic patients who were supplemented with thiamine. After three months of treatment with 300 mg of thiamine taken orally each day, one third of patients returned to normal protein excretion in their urine. It is estimated that between 70 and 90 percent of those suffering from diabetes are thiamine deficient, and oral supplementation is a simple and inexpensive way of helping to treat some symptoms.

Thiamine is found in a wide range of foods in small amounts, so consuming a varied diet will ensure you are getting sufficient amounts of the vitamin. It is found in greatest concentrations in yeast and pork, though it is also found in whole grains, green leafy vegetables, mushrooms and eggs. Unfortunately, thiamine is highly unstable, being easily damaged by heat, acidity, refrigeration and processing, so eating raw or minimally processed fresh foods is important in order to maintain a healthy supply of B1 in the body.

1 �b‘<0|px=EN-US>One third of US adults are obese, indicating a body mass index (BMI) of 30 or higher.

If an 18-year-old remains obese throughout their adulthood, it will cost them $550,000.
80% of cases of Type 2 diabetes are related to obesity. The rate of diabetes has doubled in eight states since 1995.
70% of heart disease is obesity-related.
Low-income women are more likely to become obese than high-income women. Over 33% of people earning less than $15,000 annually are obese, as opposed to a 24.6% rate of obesity in those earning $50,000 or more.
The highest rates of obesity are found among non-Hispanic African Americans (44.1%), followed by Mexican-Americans (39.3%), Hispanics (37.9%) and non-Hispanic whites (32.6%). Asians have the lowest rate of obesity at 16.7%.
In the last 30 years childhood obesity has tripled, from 6.5% in children aged 6 to 11 years to 19.6% today. The obesity rate in teenagers aged 12 to 19 years has increased from 5% to 18.1%.
Of children who are overweight at age 10-15, 80% will be obese as adults.
As a percentage of the population, the US has the highest number of obese people (33.9%), followed by Mexico (24%), the UK (23%), Slovakia (22.4) and Greece (22%).
College graduates have an obesity rate of 20.8%, which is lower than the 29.5% rate of those who have only graduated high school.
Obesity begins to decline after age 60. The population of those over age 69 has an obesity rate of 20.5%.
The rate of obesity is increasing in the US. In 2007 only one state had an overall obesity rate of over 30%. In 2011, 12 states had a greater than 30% obesity rate.
40% of obese Americans aged 50 to 84 have osteoarthritis of the knee, caused by the wear and tear to the joints from excess weight stress. One extra pound of weight is equivalent to four pounds of stress on the knee.

0 Categories : Nutrients

Jan
15

Nutritional Guidelines for Vegetarians

by Chiropractor

Healthy nutritional guidelines for vegetarians are much the same as they are for people who eat meat. The real difference is that the vegetarians are more likely to eat all of the fruits, vegetables, nuts and seeds that are recommended in the guidelines.

Interestingly the US government produced a new food pyramid in 2005 but retracted their promotion in the face of huge opposition from the beef, dairy, sugar and food-processing industries. The new recommendations cut the amount of beef, dairy and sugar back from what was recommended previously. It also recommends that people eat more fruits, vegetables, drink more water and use less caffeine than before.

The Physicians Committee for Responsible Medicine (PCRM) and the Harvard School of Public Health thought that this new pyramid didn’t go far enough. Both published and released a new healthy eating guidelines that were plant-based to reduce the risk of heart disease, stroke, high blood pressure, obesity, colon cancer, breast cancer, and osteoporosis. Plant based diets have been shown to have the most protection against common degenerative disorders.

Healthy nutritional guidelines for vegetarians must be well balanced which means eating a variety of foods that include grains, vegetables, fruit, nuts, seeds and beans. A vegetarian food pyramid might have a base of fruits, vegetables, whole grains, beans and other legumes, followed by nuts, seeds, egg whites and plant oils and topped with eggs and sweets (eaten only occasionally).

Each of the vegetarian food groups provides some, but not all, of the nutrients you need. No one food is more important than another. For your good health you must eat a variety of all groups – but this guideline is appropriate for those who also eat meat.

Vegetarians should include a variety of foods to ensure that they get protein, calcium, iron and zinc from plant sources. Most plant sources aren’t a good source of Vitamin B-12 or Vitamin D. If you don’t get sun exposure to make your own Vitamin D then you should take a supplement for B-12 and D.

As with others who eat meat, it is very important to drink enough water and fluid each day. Although vegetarians get more water from their foods than do omnivores they don’t get enough not to drink. You should have at least 8 8-ounces of water each day. Don’t use soft drinks, caffeinated drinks or alcohol. These drinks aren’t nutritious and caffeine and alcohol will only dehydrate you instead of rehydrate.

Healthy nutritional guidelines for vegetarians are really not that much different than those for omnivores. Vegetarians must keep a watchful eye on their intake of protein and calcium, eat well balanced variety of foods and drink plenty of water.

0 Categories : Vegetarian

Jan
11

The Benefits of Riboflavin

by Chiropractor

Like the other B-vitamins, riboflavin (also known as vitamin B2), plays a key role in the production of energy and the maintenance of metabolism. Its distinctive characteristic is its bright yellow fluorescent color, which can often be seen in the urine of those taking supplements of the vitamin, the excess of which is excreted through the kidneys. And because only small amounts of it are stored in the liver and kidneys, regular intake must be received through the diet.

Working together with an enzyme, riboflavin helps to break down homocysteine. Elevated levels of homocysteine in the blood are related to an increased risk of cardiovascular disease and bone fractures. Vitamin B2 works with different enzymes to help in the creation of some of the other B-vitamins such as B3 (niacin), B6 (pyridoxine) and B1 (thiamine), and also aids the optimal utilization of iron and folic acid.

Riboflavin also works as an antioxidant by helping in the recycling of glutathione, a molecule that neutralizes the effects of dangerous free radicals that damage the body’s cells and DNA, accelerating the aging process and increasing your risk of cancer. It is also useful to our cells by helping them in the most efficient use of oxygen and in encouraging healthy cell growth.

Recent studies have found that supplementing with vitamin B2 may help those who suffer from migraines. According to a study published in the European Journal of Neurology, 23 migraine sufferers were given 400 mg. of riboflavin every day for three months and recorded the frequency, duration and intensity of their migraines during this period. The results showed the number of migraines to be reduced by half, from an average of four per month to two, and were shorter in duration, though their intensity was unchanged.

Deficiency in riboflavin is not common, but is more apt to be found in alcoholics, women taking birth control pills, the chronically ill and the elderly. Some signs of riboflavin deficiency are swollen tongue, skin cracks, particularly around the corners of the mouth, weakness, sore throat, hair loss, blurred vision, cataracts, and light sensitivity.

The best dietary sources of riboflavin are meat, dark green leafy vegetables, whole or fortified grains, mushrooms and dairy products. The recommended daily allowance is 1.3 mg per day for adults. Though not sensitive to heat, acid or oxidation, riboflavin is easily destroyed by exposure to light, so be sure to buy dairy products such as milk or yogurt in opaque containers.

0 Categories : Nutrients

Jan
8

Understanding Why Over-Prescription of Antibiotics is a Problem

by Chiropractor

When you or someone you love is sick, whether from the flu or bronchitis or any number of illnesses, the most pressing thought is towards recovering as fast and as fully as possible.

In the battle against the bug, antibiotics have often been the sword with which to vanquish the microscopic beasties. Even those people that hold out against using medication and let their own immune systems attempt to triumph often succumb to the perceived “instant cure” that antibiotics seem to offer. What they don’t realize is that many of those who fall sick, take antibiotics, and then promptly recover, would have recovered even had they not taken antibiotics and just waited a few more days. We tend to self-diagnose, often incorrectly, and seek the cure before confirming the cause of the illness. Bronchitis, for example, can be caused by both bacteria and viruses.

Unfortunately, the abuse and misuse of antibiotics, which include over-prescription and failure to complete antibiotic treatment, have led to a rise in superbugs, bacteria that are resistant to all currently available antibiotic treatments. Recently, reports have been issued from European hospitals stating that there has been a frightening rise in superbugs in hospitals, leading to untreatable infections.

The biggest problem with antibiotics has been and still is their over-prescription. They are often prescribed for illnesses that are entirely viral based, such as the flu and colds, making the antibiotics nothing more than placebos against these infections.

Many people don’t understand that antibiotics do not work against viruses. As the name implies, antibiotics work against bacteria, not viruses. Like most living things, bacteria also evolve and as antibiotics kill off the susceptible colonies, resistant colonies expand to fill the space left behind. The more antibiotics are used, the faster the spread of more resistant colonies.

But why do doctors, who surely are aware of the consequences of this scenario, over-prescribe antibiotics? Part of the answer lies in the pressure exerted by the patient on the doctor. A physician is often overloaded with sick patients, especially in the winter when infection rates rise significantly. Patients often demand antibiotics, having experienced rapid recovery under bacterial infections and believing the same will occur with the current infection. Doctors will often prescribe what the patients want rather than what they need, in order to placate the patient and not have to spend too much time on each patient.

The speed of bacterial evolution caused by over-prescription of antibiotics is currently outstripping the speed with which new antibiotics are developed, which will lead to a catastrophic epidemic of untreatable superbugs. More sensible prescription and more appropriate use of antibiotics is essential if we are to keep up and stay healthy.

0 Categories : Chiropractic, Food and Nutrition

Jan
5

Vegetarian Weight Loss

by Chiropractor

Obesity is a growing problem. Two thirds of Americans are overweight. More and more people are searching for natural weight loss options and vegetarian weight loss programs fit that bill.

The commercial market is overflowing with a large number of diet supplements and weight loss options. But natural options are the safest way to shed pounds. Dieticians and nutritionists recommend natural weight loss diets to people who are health conscious. This is because natural options do not advocate the use of chemicals or supplements to speed metabolism or reduce your appetite. They rely on natural products, such as fiber, to do the same things.

People who follow a diet of raw fruits and vegetables for weight loss are less prone to heart disease, stroke and cancer. Vegetarian weight loss programs can be structured using a point system so that vegetables are a “0”, fruits are between 1-3 points and nuts and seeds rank higher because they are higher in calories and fats.

The desire for a lean healthy body must include regular intake of water, the right foods and regular exercise. Like in any other program large helpings of high-fat protein sources such as peanut butter, nuts and cheese can cause vegetarians to gain weight.

Instead of using peanut butter or nuts as snacks, use whole grain snacks, fruit and vegetables during the day. Using a vegetarian weight loss program does not ensure automatic weight loss. Keep a written record of everything you eat during the day to keep a handle on your eating habits. Keep watch on everything that isn’t raw fruit and vegetables.

Plan your meal choices during the day since last minute choices are usually higher in calories. Those chips, cookies, power bars and candy, although meatless, are higher in calories, sugar and fats. Use a daily multi-vitamin to fill in the gaps.

There are convenience foods sold in the grocery store that fit a vegetarian weight loss program. Check out the health food store and watch the calories, sugars, fats and oils in the products. Do not resort to junk foods. When all else fails apples and bananas are convenient, filling and full of good nutrition.

You can also put together pre-made bags of your own trail mix. Include almonds, raisins, pumpkin seeds and sunflower seeds for a healthy nutritious snack. Try to eat only raw and organic nuts and seeds for the best flavor and fuel.

Preparation of your vegetarian weight loss program can be just as important as the foods you eat. Grocers now carry vegetarian burgers that can be microwaved as opposed to fried. Frying foods is just as dangerous as eating meats because of the increased animal fats and the processing that vegetable oils and lard go through to make them palatable. Try to eat as much raw foods as possible to help your digestive system.

Vegetarian weight loss is a healthy and natural weight loss option to add to your weight loss arsenal. Done right you’ll see some fast weight loss initially and you’ll feel better and have more energy.

0 Categories : Vegetarian, Weight Loss

Dec
11

Biotin – aka Vitamin B7

by Chiropractor

Biotin (also known as vitamin B7 or vitamin H), is one of the water-soluble B-vitamins, necessary for a number of functions, including cell growth, keeping skin, hair and nails healthy, as well as maintaining a well-functioning neuromuscular system. It is also involved in the metabolism of amino acids, carbohydrates and fats so they can be converted into energy.

One of the greatest advantages of biotin is that it has been shown to increase glucose tolerance and reduce insulin resistance, which is helpful for those with Type 2 diabetes. In studies performed on adults with Type 2 diabetes, it was found that supplementation with biotin reduced their blood sugar levels by half.

Though biotin can’t be absorbed topically through either the hair or skin (making shampoos and cosmetics that contain it a waste of money), taking biotin supplements internally is often advised for those who are suffering from brittle nails and hair breakage.

Biotin is a vitamin produced naturally by your body’s own intestinal bacteria, so a deficiency is not common, apart from those who drink alcohol excessively or eat raw eggs on a regular basis. One of the best sources of biotin is egg yolks, however, it is important to note that the body may not be able to absorb the biotin in an egg yolk if it is eaten with the white of the egg. Raw egg whites contain the glycoprotein avidin, which binds to biotin, preventing absorption. The prolonged consumption of raw or undercooked egg whites can lead to a biotin deficiency, but by cooking egg whites thoroughly the avidin is deactivated, leaving the biotin intact. Other good dietary sources of biotin are Swiss chard, liver, tomatoes, carrots, yeast and soy.

Some symptoms of biotin deficiency are skin problems, such as seborrheic dermatitis or cradle cap in infants (a relatively common problem in which they develop a pale yellow or white crusty growth on the scalp), hair loss, brittle nails, depression, lethargy, lack of muscle tone and coordination, and muscle pain. Biotin has also been used to help treat peripheral neuropathy and Parkinson’s disease.

It is especially important that pregnant women get sufficient amounts of biotin, as it breaks down more quickly during pregnancy, and a deficiency in the first and third trimesters was found to be relatively common. Taking biotin supplements can alleviate this problem.

The recommended daily allowance for biotin in adults is 300 mcg per day, which will keep you from a deficiency and will provide you with healthy skin, hair and nails, in addition to helping prevent diabetes.

0 Categories : Chiropractic, Nutrients

Dec
8

What Are the Benefits of Dietary Fiber?

by Chiropractor

Fiber is important in your diet for a number of reasons, the main ones being that it improves digestion and lowers your risk of contracting diabetes, cancer and heart disease. It is recommended that adults get from 25 to 30 grams of fiber in their diet every day.

There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water (and digestive juices), forming a gel-like substance that helps to lower cholesterol levels and reduce high blood sugar, while insoluble fiber is an indigestible bulking agent that keeps things moving in the digestive tract, aiding in elimination, and reducing occurrences of constipation, hemorrhoids and diverticulosis.

Soluble fiber can be found such foods as oats, apples, pears, lentils and carrots, while insoluble fiber is typically found in whole grain flour, nuts, broccoli, seeds and wheat bran. Beans may be one of the best sources, as they contain both soluble and insoluble fiber.

Fiber has been found to:

Lower blood cholesterol – Studies have found that soluble fiber lowers low-density lipoprotein (LDL), or the “bad” cholesterol in the blood, which can reduce your risk of coronary heart disease. The fiber binds to bile acids, allowing for the elimination of cholesterol from the system.
Control blood sugar levels – Fiber slows the rate at which sugar is absorbed into the bloodstream after a meal, helping to avoid insulin spikes and keeping your blood sugar at moderate levels, also reducing your risk of diabetes.
Help you lose weight – The more fiber a food has, the more likely you are to feel full after eating and not become hungry as quickly. High-fiber foods are also usually lower in calories, so eating the same volume of high-fiber food will provide you with fewer calories to burn than its low-fiber counterpart.

0 Categories : Chiropractic, Nutrients