Category: Health and Nutrition

Today is World Sjogren’s Day

Published on by jamieluuLeave a comment

In light of World Sjogren’s Day, I would like to dedicate this post to educating suffers from Sjogren’s Syndrome and their friends and family about the moisture-producing-gland-attacking disorder.

What is Sjogren’s Syndrome?

According to WebMD, “Sjögren’s syndrome is a disorder in which the immune system attacks the body’s moisture-producing glands, such as the tear glands and the saliva glands, causing extreme dryness in the eyes and mouth.”

What are the symptoms of Sjogren’s?

The most common and aggravating symptoms are extreme dry eyes and mouth. “Other symptoms include eye itching and burning, fatigue, and joint pain. Sjogren’s sometimes develops in people with other autoimmune disorders such as rheumatoid arthritis, lupus, or scleroderma,” according to WebMD.

What are the causes of Sjogren’s?

Sjogren’s possibly has a genetic link. While there is no known cause, there is suspicion that a bacterial or viral infection could cause a defective gene to turn on and cause the immune system to go “haywire”. In other words, the immune system becomes confused and instead of fighting foreign invaders, it attacks healthy cells. Specifically, in Sjogren’s the immune system attacks moisture-producing glands.

According to some scientific articles, it may take a person on average 4.7 years to be diagnosed. After learning that you have Sjogren’s you may feel relieved to know exactly the disorder you suffer from so that you can be better guided with your health.

Is there is a cure for Sjogren’s?

While there is no cure for many autoimmune disorders, there is treatment that your doctor can prescribe to help manage the disorder.

What are some over-the-counter treatments?

For the Eyes

Daily use of artificial tears will help relieve dryness. Artificial tears come in varying levels of viscosity. Since extreme dry eyes are a common symptom, you may find yourself using eye drops several types a day. Choose preservative-free eye drops, like Clear Eyes® or Thera Tears (Here is a $2.00 off coupon). You may find that some brands work better for you than others. For some people, chemical/hexane-free 100% organic Castor oil has provided greater nighttime relief.

At night, turn off ceiling fans or aim any fans in the room away from your face. Use eye masks or eye goggles, if that helps. Some people mention using humidifiers to help add moisture in the room. You may also find some relief putting a cooling mask over your eyes.

For the Mouth

Dry mouth is common in Sjogren’s due to reduced saliva production. Reduced saliva production can lead to cavities. Avoid drinking soda and eating sticky sugary foods like dried fruits, taffy, and other candies. Biotene mouthwash and moisturizing spray can help relieve dry mouth symptoms. Chewing sugar-free gum can also assist the glands in producing saliva and prevent cavities. Sip water throughout the day. It is generally recommended to drink half of your weight in ounces, or until the color of your urine becomes noticeably clear.

For the Skin and Hair

Some people with Sjogren’s may notice dry skin and hair. Before a shower or bath, use coconut oil on your hair and skin. It will provide moisture to your roots and avoid breakage. After a shower or bath, within an hour – while your pores are still open, lather on lotion or oil on your skin and a leave-in conditioner for your hair. Your hair and skin will thank you for it later.

For the Diet

While there is no “Sjogren’s Diet” per se, any diet that promotes anti-inflammation may help lower the immune system’s reaction and thus, provide relief.

Eating anti-inflammatory foods over time may provide some relief from Sjogren’s symptoms. Dr. David Seaman has done over 30 years of research on the link between inflammation and autoimmune diseases, which he attributes prolonged inflammation to the rise of autoimmune diseases in people. He recommends the “Deflame Diet”, which is similar to the Paleo diet. The main difference is that dairy is OK from time to time since he did not find conclusive evidence that dairy causes inflammation. Dr. Terry Wahl’s recommend a similar diet in her book The Wahls Protocol, that combines “Paleo principles and functional medicine.”

In general, avoid refined grains, oils, and sugar. Eat plenty of vegetables and low-glycemic fruits, like berries, citrus, or apples.

For those interested in natural remedies, you may seek advice from a homeopathic or naturopathic doctor. Studies are ongoing in regard to the effectiveness of Chinese herbal medicine. One randomized control trial suggests that “the effectiveness of Chinese herbal medicine is promising for relieving symptoms [by] improving lacrimal and salivary function in primary Sjogren’s Syndrome.” More studies are needed to provide strong evidence.

For the Mind

Stress can elicit an immune response. With Sjogren’s, stress can do a number on your body and you will notice it through your symptoms. Therefore, you must find ways to manage stress. Get 7-9 hours of sleep daily. Try other anti-stress techniques such as aromatherapy, massages, meditation and learning time management skills.

If you suffer from Sjogren’s syndrome, you have my sincerest sympathy. I know it can feel like torture at times. Functioning with Sjogren’s Syndrome day to day can feel debilitating, but there is still hope when you understand what can trigger an immune response and what therapeutic measures you can use to provide relief. As always, when symptoms become intractable be sure to seek advice from a doctor.

I hope the moisture-seeking friends out there will find this post helpful. If you have Sjogren’s, leave me a comment below on how you find ways to manage Sjogren’s.

Advertisement
Women choosing between apple and corisant

How to Choose the Right Diet

Published on by jamieluuLeave a comment

Women choosing between apple and corisant

If you’ve struggled with weight loss before, then you know that in order to lose weight you not only need to watch what you eat, but also how you eat and why you eat. Many diet programs on the market today are designed to help take thinking out of the equation by offering comprehensive meal plans. But with so many diet programs available, how do you decide on the best one for you? Here’s a checklist for choosing the right weight loss plan.

  1. Does the diet program help you cut calories? Choose a diet plan that will help you reduce 500-750 calories daily by removing high-carbohydrate and sugar-rich foods from your diet. This reduction in calories will generally result in a healthy weight loss of one to two pounds each week.
  2. Does the diet program help meet your protein needs? Not only is it important for a diet program to help you reduce calories, but also help you meet your protein needs. Consuming 0.8 g of protein per 2.2 lbs of bodyweight per day will support muscle maintenance and the metabolism while in a reduced-calorie state. For most individuals protein intake ranges from 46-56 g of protein per day. Also, protein has a higher satiety factor, which will help you stay full longer. The fewer hunger pangs that occur, the easier it will be for you to stick to a diet. Remember, consistency is the key to weight loss success.
  3. Does the diet program offer a meal replacement option? If you feel overwhelmed selecting your own meals or have trouble with portion control, then meal replacements are an excellent option. Replacing one or two meals daily with meal replacements while following a comprehensive weight management program, where you can receive guidance from a nutritionist or health coach, can help you achieve your weight loss goal successfully.
  4. Does the diet program help you limit your sodium intake to 2,300 mg daily? The average American consumes an excess amount of sodium daily, at roughly 3,400 mg per day. A high sodium diet can contribute to increased water retention and lead to health risks, such as high blood pressure. When choosing a diet program, make sure the amount of sodium you will consume each day is 2,300 mg per day or below. By cutting down your sodium intake, you will be reducing water weight as well.
  5. Does the diet program recommend exercise? Physical activity has been shown to contribute to weight loss and decrease belly fat. A good diet plan would include all of above criteria as well as recommend physical activity for at least 30 minutes or more on most, and preferably all days of the week at a moderate- to high-intensity level.
  6. Does the diet program have a health care practitioner available to contact? At the start of your diet program as well as during, you may need a diet assessment or have questions about your progress. Having the accessibility to speak or collaborate with a nutritionist or health coach may lead to a more successful weight loss journey.

A diet program that meets the criteria on this checklist will help set you up for success. Then all you will need to do to carry out your diet program successfully is to set specific, measurable, actionable, realistic, and timely goals that will help you stay motivated and disciplined on the diet.

I hope this post helps you in finding the right diet that works for you. If you have any questions about your current diet or a diet you might be interested in, feel free to contact me by leaving your question(s) in the comment section.

Goodluck, Jamie

 

Makeover Your Fridge

Published on by jamieluuLeave a comment

Spring cleaning is a great way to freshen up our homes and liven up our spirits partway into the year. It is an opportunity for us to get rid of old closet items and clean up around our living space. By doing so, we brighten up our rooms and can make way for the new things we want in life.

Besides tidying up around the house, one area that we often leave behind is the inside of our fridge. Cleaning and reorganizing our fridge is a must, because it will not only help make our food safe, but also last longer.

Here’s what you can do once you start tackling “clean fridge” on your spring cleaning checklist.

First things first: Do a temp check on your fridge. If your fridge does not come with a thermometer, make sure you buy one that can attach to the inside of your fridge. The inside of your fridge should be at a consistent temperature of 35 – 40o F (2 – 4o C). Any temperature greater than that can cause food spoilage, and temperatures below that range can cause freezing issues. Doing temp checks often is one of the best preventative ways to help keep food safe and lasting longer.

Next, get rid of expired items and leftovers that are more than three to four days old. Expired items and leftovers are lower in nutrition compared to fresh foods and can increase your chances of food poisoning, so it is a good idea to check dates and get rid of old foods. Plus it helps free up space in your fridge, allowing air to circulate better which can help keep the temperature in your fridge more stable, helping it run on less energy.

Then, reorganize food items to help lengthen the life of your perishable items in your fridge and keep them safe.

  • Condiments that contain preservatives and beverages can go on the top shelf or in the door of the fridge, areas that are least temperature stable.
  • The coldest part of your fridge is the bottom back shelf, which is the best place to put any leftover foods, fresh-squeezed juices such as unpasteurized orange juice and dairy items such as milk, yogurt and cheeses.
  • Eggs can go on your middle shelf, where the temperature is the most stable. Make sure to keep your eggs in the carton that it was purchased in. Eggs are porous and can absorb the odor from surrounding foods. The cartons will help protect your eggs.
  • If you have any packaged raw meats, place them on the bottom shelf, in a large bowl or plate to keep any juices from the meat from leaking onto other foods.
  • Place your sandwich meats or cold cuts in the deli drawer, which is slightly colder than the rest of the fridge. If you do not have a deli drawer, use your bottom shelf instead.
  • Veggies like to stay moist; store them in the drawer with the highest humidity. Fruits on the other hand like to stay drier, so keep them in the drawer with the lowest humidity and keep them separate from your vegetables. Also, it is a good idea to leave your fruits and veggies unwashed until you use them. Water can promote mold and cause bacteria to grow.

Once you have an idea of how your fridge is organized, consider getting a turntable for your fridge’s shelves to easily find items and keep them accessible as well as expiration dates visible. Also, if you do not have these handy already, get clear stackable containers for leftovers; this will help keep your fridge neat and organized. Lastly, keep a permanent marker close to your fridge to label items with the date that it was opened as a reminder for how long it has been open and when to eat it by before it needs to get tossed out.

Lastly, make sure to clean your fridge often. You can repeat the steps above when going through your fridge. In addition, empty and clean each drawer, wipe up spills right away before they dry up and store an open box of baking powder in your fridge or freezer to help eliminate odors – replace every three months. When your fridge is neat and clean, it will not only help you stay within a budget by knowing what you already have before making a run to the store, but also keep your family safe from foodborne illnesses.

Good luck spring cleaning your fridge!

If you found this blog helpful, I would love to hear your comments, just leave me a message in the comment box below. Also, if you’ve done some rearranging send me a before and after picture of your fridge, I would love to see what you’ve done!