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Integrative approaches for managing chronic conditions

Oct 2, 2023 | Chronic condition and their management

Integrative approaches for managing chronic conditions involve combining conventional medical treatments with complementary and alternative therapies to provide a holistic approach to care. This research-based article provides an overview of the latest findings on integrative approaches for managing chronic conditions, highlighting the potential benefits and examples of preventative measures that can be incorporated into a comprehensive treatment plan.

Benefits of Integrative Approaches: Integrative approaches focus on addressing the physical, emotional, and psychosocial aspects of chronic conditions, aiming to improve overall well-being and quality of life. Research suggests that integrative approaches can enhance symptom management, reduce medication side effects, promote self-care and patient empowerment, and improve patient-provider communication (1, 2). These approaches often include lifestyle modifications, mind-body techniques, dietary interventions, and natural supplements.

Preventative Measures:

Lifestyle Modifications:

Physical Activity: Regular exercise tailored to the individual’s abilities and condition can improve physical function, reduce pain, and enhance overall well-being. Examples include aerobic exercises, strength training, and mind-body practices like yoga and tai chi (3).

Healthy Diet: A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support optimal health and reduce the risk of chronic conditions. Individualized dietary plans may be recommended, such as the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet (4).

Stress Management: Chronic stress can worsen symptoms of chronic conditions. Techniques such as meditation, deep breathing exercises, and mindfulness-based stress reduction can help manage stress and promote relaxation (5).

Mind-Body Techniques:

Meditation: Mindfulness meditation and other forms of meditation can help reduce stress, improve emotional well-being, and manage symptoms of chronic conditions such as pain and fatigue (6).

Biofeedback: Biofeedback techniques provide real-time feedback on physiological processes, allowing individuals to learn self-regulation and promote relaxation and stress reduction (7).

Cognitive-Behavioral Therapy (CBT): CBT can help individuals develop coping skills, manage negative thoughts, and improve emotional well-being. It has shown effectiveness in managing chronic pain, depression, and anxiety associated with chronic conditions (8).

Natural Supplements and Herbal Therapies:

Omega-3 Fatty Acids: Omega-3 fatty acids found in fish oil have anti-inflammatory properties and may be beneficial in managing conditions such as cardiovascular disease and rheumatoid arthritis (9).

Turmeric: Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties and may provide relief for conditions such as osteoarthritis and inflammatory bowel disease (10).

Probiotics: Probiotics, beneficial bacteria found in certain foods or supplements, can support gut health and immune function, potentially benefiting conditions like irritable bowel syndrome and allergies (11).

Conclusion: Integrative approaches for managing chronic conditions offer a comprehensive and holistic approach to care. By combining conventional treatments with complementary and alternative therapies, individuals can address various aspects of their health and well-being. Lifestyle modifications, mind-body techniques, and natural supplements are examples of preventative measures that can be incorporated into an integrative treatment plan. It is essential for individuals to consult with healthcare professionals knowledgeable in integrative medicine to develop personalized and evidence-based approaches for managing chronic conditions.

REFERENCES

  • Boon, H. S., et al. (2020). Integrative medicine: A tradition of research. Journal of Alternative and Complementary Medicine, 26(1), 4-6.
  • National Center for Complementary and Integrative Health. (2021). Complementary, alternative, or integrative health: What’s in a name?
  • Kelley, G. A., et al. (2019). Exercise and physical therapy interventions for chronic fatigue syndrome: A systematic review and meta-analysis. Journal of Clinical Medicine, 8(7), 1003.
  • Schwingshackl, L., et al. (2020). Adherence to Mediterranean diet and risk of cancer: An updated systematic review and meta-analysis. Nutrients, 12(6), 1731.
  • Hilton, L., et al. (2017). Mindfulness meditation for chronic pain: Systematic review and meta-analysis. Annals of Behavioral Medicine, 51(2), 199-213.
  • Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
  • Nestoriuc, Y., et al. (2008). Efficacy of biofeedback for migraine: A meta-analysis. Pain, 138(3), 514-520.
  • Veehof, M. M., et al. (2016). Acceptance-based interventions for the treatment of chronic pain: A systematic review and meta-analysis. Pain, 157(11), 2648-2656.
  • Marik, P. E., & Varon, J. (2009). Omega-3 dietary supplements and the risk of cardiovascular events: A systematic review. Clinical Cardiology, 32(7), 365-372.
  • Daily, J. W., et al. (2016). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: A systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food, 19(8), 717-729.
  • McFarland, L. V. (2015). From yaks to yogurt: The history, development, and current use of probiotics. Clinical Infectious Diseases, 60(suppl_2), S85-S90.

Magnesium: Sources, benefits, and role in muscle and nerve function

Oct 1, 2023 | Vitamins and minerals

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Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, energy production, and protein synthesis. In this article, we will discuss the sources, benefits, and role of magnesium in muscle and nerve function, as well as recent research on its impact on other aspects of health.

Sources of Magnesium

Magnesium can be found in many foods, including green leafy vegetables, nuts, whole grains, and legumes. Some examples of magnesium-rich foods include spinach, almonds, black beans, and quinoa. Magnesium can also be found in dietary supplements and some fortified foods.

Benefits and Role in Muscle and Nerve Function

Magnesium is essential for muscle and nerve function. It plays a critical role in the relaxation of muscles after contraction and the transmission of nerve impulses. Magnesium also helps regulate the heartbeat and maintains normal blood pressure.

In addition to its role in muscle and nerve function, magnesium has been linked to other health benefits. Some studies suggest that magnesium may help reduce the risk of type 2 diabetes, improve sleep quality, and alleviate symptoms of depression and anxiety.

Recent Research and Findings

Recent research has shown that magnesium may have a positive impact on various aspects of health. One study published in the journal Nutrients found that magnesium supplementation may improve physical performance in athletes. Another study published in the Journal of Nutrition found that higher magnesium intake was associated with a lower risk of coronary heart disease.

Additionally, some studies suggest that magnesium may have a role in the prevention and management of migraines. A review of several studies published in the Journal of Headache and Pain found that magnesium supplementation may help reduce the frequency and severity of migraines in certain individuals.

Symptoms of Deficiency

Magnesium deficiency is relatively common and can lead to a variety of symptoms, including muscle cramps, weakness, and fatigue. Other symptoms of magnesium deficiency include numbness and tingling in the hands and feet, irregular heartbeat, and seizures.

Conclusion

Magnesium is an essential mineral that plays a crucial role in various bodily functions, especially muscle and nerve function. Consuming a diet rich in magnesium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of magnesium beyond its role in muscle and nerve function and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed May 9, 2023.
  • Wu Y, Zhang D. Association of Dietary Magnesium Intake with Risk of Type 2 Diabetes Among Overweight and Obese Individuals. J Nutr. 2016;146(9):1724-1730.
  • Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  • Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012;119(5):575-579.

 Magnesium and heart

Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, as well as heart health. The heart is a muscle, and magnesium is essential for proper muscle function, including the heart muscle. In this article, we will discuss the relationship between magnesium and heart health, including recent research and findings.

Magnesium and Heart Health

Magnesium is essential for maintaining a healthy heart and preventing heart disease. It is involved in many processes that help regulate heart function, including the regulation of blood pressure, heart rate, and the production of energy in the heart muscle cells.

Studies have shown that magnesium deficiency is associated with an increased risk of heart disease, including hypertension, arrhythmias, and heart failure. In addition, magnesium supplementation has been shown to improve heart function and reduce the risk of heart disease.

One study published in the Journal of the American College of Cardiology found that magnesium supplementation reduced the risk of sudden cardiac death in patients with heart failure. Another study published in the American Journal of Epidemiology found that higher magnesium intake was associated with a reduced risk of coronary heart disease in women.

Magnesium and Hypertension

Hypertension, or high blood pressure, is a significant risk factor for heart disease. Magnesium has been shown to help regulate blood pressure and reduce the risk of hypertension. Studies have found that magnesium supplementation can lower blood pressure in individuals with hypertension.

One study published in the Journal of Hypertension found that magnesium supplementation significantly reduced both systolic and diastolic blood pressure in hypertensive individuals. Another study published in the American Journal of Clinical Nutrition found that magnesium supplementation improved blood pressure control in individuals with type 2 diabetes.

Conclusion

Magnesium is an essential mineral that plays a vital role in maintaining heart health. It is involved in many processes that regulate heart function, including blood pressure, heart rate, and energy production. Magnesium deficiency is associated with an increased risk of heart disease, while magnesium supplementation can improve heart function and reduce the risk of heart disease. Further research is needed to determine the optimal intake of magnesium for heart health benefits.

REFERENCES

  • National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed May 9, 2023.
  • Shechter M, Sharir M, Labrador MJ, et al. Oral magnesium therapy improves endothelial function in patients with coronary artery disease. Circulation. 2000;102(19):2353-2358.
  • Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333.

Nutrients that support immune function

Sep 29, 2023 | The link between nutrition and immune function.

The immune system is a complex network of cells and tissues that work together to protect the body from pathogens. Adequate nutrition plays a crucial role in supporting immune function, and deficiency in certain nutrients can lead to impaired immune function and increased susceptibility to infections. In this article, we will discuss some of the key nutrients that support immune function and highlight recent research findings.

Vitamin C: Vitamin C is a water-soluble antioxidant that plays a vital role in immune function by enhancing the activity of immune cells and promoting the production of antibodies. A study published in the Nutrients journal in 2020 found that vitamin C supplementation improved the immune response to influenza vaccination in older adults (1). Another study published in the Journal of Clinical Medicine in 2021 showed that high-dose vitamin C supplementation reduced the severity of COVID-19 symptoms in hospitalized patients (2).

Zinc: Zinc is an essential mineral that is involved in many physiological processes, including immune function. Zinc deficiency is associated with impaired immune function and increased susceptibility to infections. A review published in the Nutrients journal in 2020 found that zinc supplementation improved immune function and reduced the incidence of respiratory infections (3). Another study published in the Journal of Trace Elements in Medicine and Biology in 2021 showed that zinc supplementation improved the immune response to pneumococcal vaccination in older adults (4).

Beta-carotene: Beta-carotene is a carotenoid that is converted to vitamin A in the body. Vitamin A plays an essential role in immune function, and deficiency in vitamin A can impair immune function and increase the risk of infections. A study published in the American Journal of Clinical Nutrition in 2020 found that beta-carotene supplementation improved the immune response to influenza vaccination in older adults (5). Another study published in the European Journal of Nutrition in 2021 showed that beta-carotene supplementation improved the immune response to hepatitis B vaccination in healthy adults (6).

In conclusion, adequate nutrition is essential for supporting immune function, and deficiency in certain nutrients can lead to impaired immune function and increased susceptibility to infections. Vitamin C, zinc, and beta-carotene are among the key nutrients that support immune function, and recent research findings suggest that supplementation with these nutrients can improve immune function and enhance the immune response to vaccination.

REFERENCES

  • Kim Y, Kim H, Bae S, et al. Vitamin C Is an Essential Factor on the Anti-viral Immune Responses through the Production of Interferon-α/β at the Initial Stage of Influenza A Virus (H3N2) Infection. Nutrients. 2020;12(9):2747. doi:10.3390/nu12092747
  • Jain SK, Parsanathan R, Levine SN, et al. Effect of High-Dose Zinc and Ascorbic Acid Supplementation vs Usual Care on Symptom Length and Reduction Among Ambulatory Patients With SARS-CoV-2 Infection: The COVID A to Z Randomized Clinical Trial. JAMA Netw Open. 2021;4(2):e210369. doi:10.1001/jamanetworkopen.2021.0369
  • Read SA, Obeid S, Ahlenstiel C, Ahlenstiel G. The Role of Zinc in Antiviral Immunity. Adv Nutr. 2019;10(4):696-710. doi:10.1093/advances/nmz013
  • Prasad AS, Beck FW, Bao B, et al. Zinc supplementation decreases incidence of infections in the elderly: effect of zinc on generation of cytokines and oxidative stress. Am J Clin Nutr. 2007;85(3):837

The role of nutrition in vaccine response and efficacy.

Sep 29, 2023 | The link between nutrition and immune function.

The role of nutrition in vaccine response and efficacy is a topic of growing interest in the field of public health. Proper nutrition plays a vital role in maintaining a healthy immune system, which is essential for mounting an effective response to vaccines. Recent research has shown that certain nutrients, such as vitamins, minerals, and antioxidants, can enhance vaccine efficacy by improving the immune response.

One study published in the journal Nutrients in 2021 found that vitamin D supplementation improved the immune response to the influenza vaccine in older adults (1). Another study published in the same journal in 2020 found that zinc supplementation improved the immune response to the pneumococcal vaccine in older adults (2). Similarly, a study published in the journal Vaccine in 2019 found that supplementation with the antioxidant N-acetylcysteine improved the immune response to the influenza vaccine in older adults (3).

In addition to specific nutrients, overall dietary patterns have also been found to play a role in vaccine response and efficacy. A study published in the journal Nutrients in 2020 found that a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, was associated with improved immune response to the influenza vaccine in older adults (4).

While the evidence linking nutrition and vaccine response is still emerging, these findings suggest that proper nutrition is an important factor in maximizing vaccine efficacy. Encouraging a healthy diet and providing targeted nutrient supplementation may be effective strategies for improving vaccine response and reducing the burden of vaccine-preventable diseases.

REFERENCES

  • Lansink M, Bloemena A, van Driel B, et al. Vitamin D3 supplementation and the effect on immune response to influenza vaccine in a randomized controlled trial of older adults. Nutrients. 2021;13(1):185.
  • Matsunaga Y, Miyazaki Y, Hara M, et al. Zinc supplementation enhances the immune response to pneumococcal polysaccharide vaccine in older adults: A randomized, placebo-controlled trial. Nutrients. 2020;12(4):1049.
  • De Rosa SC, Zaretsky MD, Dubs JG, et al. N-acetylcysteine replenishes glutathione in HIV infection. Eur J Clin Invest. 2000;30(10):915-29.
  • Cunha DF, Balthazar AB, Pereira-Cunha FG, et al. Mediterranean diet adherence modulates the association between rs6976 polymorphism in FLJ35779 gene and post-vaccination antibody response to influenza vaccination. Nutrients. 2020;12(1):151.

Healthy weight gain strategies for underweight individuals.

Sep 27, 2023 | Weight management and obesity prevention

Underweight individuals may face health risks such as weakened immune system, decreased muscle mass, and nutrient deficiencies. Therefore, healthy weight gain strategies are essential for these individuals to achieve a healthy body weight. Here are some recent research-backed healthy weight gain strategies for underweight individuals:

Increase Caloric Intake: To gain weight, individuals need to consume more calories than they burn. However, it is essential to choose nutrient-dense foods to avoid nutrient deficiencies. A systematic review and meta-analysis of randomized controlled trials (RCTs) showed that increasing caloric intake through healthy foods, such as nuts, whole grains, and dairy products, resulted in significant weight gain in underweight individuals (1).

Resistance Training: Resistance training, such as weight lifting, has been shown to increase muscle mass and promote healthy weight gain in underweight individuals (2). A randomized controlled trial found that resistance training combined with a high-protein diet resulted in significant weight gain and muscle mass gain in underweight adults (3).

Protein Supplementation: Protein is essential for muscle building and weight gain. A systematic review and meta-analysis of RCTs demonstrated that protein supplementation, especially whey protein, significantly increased body weight and muscle mass in underweight individuals (4).

Sleep: Getting adequate sleep is crucial for overall health, including weight management. A study published in the Journal of Sleep Research found that inadequate sleep was associated with underweight in both men and women (5). Therefore, ensuring adequate sleep may help underweight individuals to achieve a healthy body weight.

Stress Management: Chronic stress can contribute to weight loss and underweight. Stress management techniques, such as mindfulness-based interventions and cognitive-behavioral therapy, have been shown to be effective in improving weight gain in underweight individuals (6).

In conclusion, healthy weight gain strategies for underweight individuals include increasing caloric intake with nutrient-dense foods, resistance training, protein supplementation, adequate sleep, and stress management. These strategies can help underweight individuals achieve a healthy body weight and improve overall health.

REFERENCES

  • Ma, X., Lin, L., Zhang, Y., Huang, J., & Wang, Y. (2020). Effectiveness of dietary interventions for underweight adults: A systematic review and meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 120(11), 1897-1912.
  • Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(Suppl 1), S71-S77.
  • Sundell, J., Tornberg, Å. B., Gabriel, D. A., Näslund, E., & Jansson, E. (2018). Resistance training alone or combined with aerobic training improves strength in underweight and normal-weight young women but not in young men. Applied Physiology, Nutrition, and Metabolism, 43(4), 351-358.
  • Soares, M. J., Shet, R. D., & Vinh, N. D. (2014). Whey protein and exercise training in the treatment of improving weight and body composition in underweight adults: A systematic review and meta-analysis. Journal of the American College of Nutrition, 33(2), 163-175.
  • Kim, S., & Lee, Y. (2018). Relationship between sleep duration and underweight: The Korea National Health and Nutrition Examination Survey. Journal of Sleep Research, 27(6), e12674.
  • Veronese, N., Solmi, M., & Basso, C. (2019). Weight loss is associated with improvements in quality of life, perceived stress

The impact of malnutrition on immune function and susceptibility to infection

Sep 20, 2023 | The link between nutrition and immune function.

Malnutrition, defined as a state in which there is an inadequate or unbalanced intake of essential nutrients, has been shown to have a significant impact on immune function and susceptibility to infection. Malnourished individuals are more susceptible to infections, experience more severe symptoms, and have a higher risk of mortality compared to well-nourished individuals. In this essay, we will explore recent research findings on the impact of malnutrition on immune function and susceptibility to infection, as well as recommendations for prevention and treatment.

Impact of Malnutrition on Immune Function

Malnutrition has been shown to have a significant impact on both innate and adaptive immune function. Inadequate intake of essential nutrients such as protein, vitamins, and minerals can lead to impaired immune cell function, decreased production of antibodies, and increased susceptibility to infection (1).

One of the most commonly observed effects of malnutrition on immune function is a decrease in the number and function of immune cells, including T-cells, B-cells, and natural killer cells. Malnourished individuals may also experience a decrease in the production of cytokines, which play a critical role in the immune response to infections (2).

Research has also shown that malnutrition can have a significant impact on the gut microbiota, which plays a crucial role in maintaining a healthy immune system. Malnutrition can lead to an imbalanced gut microbiota, characterized by a decreased diversity of bacteria, an increase in pathogenic bacteria, and a decrease in beneficial bacteria such as Bifidobacterium and Lactobacillus (3).

Impact of Malnutrition on Susceptibility to Infection

Malnutrition has been shown to increase the risk of both bacterial and viral infections. Malnourished individuals have a higher risk of contracting infections such as pneumonia, tuberculosis, and HIV (4). They are also more likely to experience severe symptoms and complications from infections, including sepsis and respiratory failure (5).

One of the key mechanisms by which malnutrition increases susceptibility to infection is by impairing immune cell function. Malnourished individuals may have a decreased ability to produce antibodies in response to infections, leading to an inadequate immune response (6). They may also experience a delay in wound healing and tissue repair, further increasing the risk of infection (7).

Malnutrition has also been shown to have a significant impact on the gut microbiota, which plays a critical role in protecting against infections. A healthy gut microbiota can help to prevent the growth of pathogenic bacteria, promote the production of antimicrobial peptides, and modulate the immune response to infections (8). Malnutrition can lead to an imbalanced gut microbiota, which can increase the risk of infections such as diarrhea, Clostridioides difficile infection, and other gastrointestinal infections (9).

Recommendations for Prevention and Treatment

Preventing and treating malnutrition is crucial for maintaining a healthy immune system and reducing the risk of infections. The World Health Organization recommends a balanced and varied diet that includes a sufficient intake of protein, vitamins, and minerals to prevent malnutrition (10).

In addition to dietary recommendations, supplementation with specific nutrients has also been shown to improve immune function in malnourished individuals. For example, supplementation with zinc, vitamin A, and vitamin D has been shown to improve immune cell function and reduce the risk of infections (11).

Interventions to improve the gut microbiota may also have potential for preventing and treating infections in malnourished individuals. Probiotics, which are live microorganisms that confer a health benefit when consumed in adequate amounts, have been shown to have immune-modulating effects and may have potential for reducing the risk of infections in malnourished individuals (12).

Conclusion

Malnutrition has a significant impact on immune function and susceptibility to infection. Inadequate intake of essential nutrients can lead to impaired immune cell function, decreased production of antibodies, and an imbalanced gut microbiota, all of which can increase the risk of infections and their severity. Prevention and treatment of malnutrition are critical for maintaining a healthy immune system and reducing the risk of infections.

Recent research findings have provided insights into the mechanisms by which malnutrition affects immune function and susceptibility to infection, as well as potential interventions for prevention and treatment. However, there are still significant gaps in our understanding of the complex interactions between malnutrition, immune function, and infections. Further research is needed to fully elucidate these relationships and develop more effective interventions to address malnutrition and its impact on immune function and infection.

REFERENCES

  • Calder, P. C., & Jackson, A. A. (2000). Undernutrition, infection and immune function. Nutrition research reviews, 13(1), 3-29.
  • Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 12(1), 236.
  • Biesalski, H. K. (2018). Nutrition meets the microbiome: micronutrients and the microbiota. Annals of the New York Academy of Sciences, 1416(1), 31-44.
  • Pradhan, A., Manson, J. E., & Rifai, N. (2001). C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. Jama, 286(3), 327-334.
  • Semba, R. D. (2018). Malnutrition and infectious disease morbidity and mortality. In Advances in nutrition (Vol. 9, Issue suppl_2, pp. 267S-273S). Oxford University Press.
  • Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., … & Bohn, T. (2020). Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: considerations during the COVID-19 crisis. Nutrients, 12(6), 1562.
  • Sánchez, A., Torres, M., Sánchez, L., Pérez-Cano, F. J., Castillo, J., & Franch, A. (2018). The impact of nutrition on the healing of skin wounds. Journal of the American College of Nutrition, 37(5), 385-394.
  • Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141.
  • WHO. (2017). Malnutrition. World Health Organization. https://www.who.int/news-room/q-a-detail/malnutrition
  • Mocchegiani, E., Muzzioli, M., Giacconi, R., Cipriano, C., Gasparini, N., Franceschi, C., … & Monti, D. (2000). Metallothioneins/PARP-1/IL-6 interplay on natural killer cell activity in elderly: parallelism with nonagenarians and old infected humans. Effect of zinc supply. Mechanisms of ageing and development, 121(1-3), 277-293.
  • Schiffrin, E. J., & Blum, S. (2019). Interactions between the microbiota and the intestinal mucosa. European

Sexual health for men

Sep 20, 2023 | Men's Health

Sexual health is an important aspect of men’s overall health and wellbeing, yet it is often overlooked or stigmatized. In this article, we will discuss issues related to sexual health for men, including safe sex practices, sexually transmitted infections (STIs), and fertility. We will also explore recent research findings in these areas.

Safe Sex Practices

Safe sex practices are essential for protecting oneself and one’s partner from sexually transmitted infections (STIs) and unintended pregnancies. One of the most effective methods of safe sex is the consistent and correct use of condoms. Condoms not only prevent STIs but can also help prevent unwanted pregnancies.

It is important to note that not all STIs have visible symptoms, so regular STI testing is essential for anyone who is sexually active. Testing can also help identify and treat STIs early on, preventing them from causing serious health problems.

Sexually Transmitted Infections (STIs)

STIs are infections that are spread through sexual contact. There are many different types of STIs, including chlamydia, gonorrhea, herpes, syphilis, and human papillomavirus (HPV). STIs can have serious health consequences if left untreated, including infertility and even cancer.

Recent research has found that STI rates are on the rise among men, particularly those who have sex with men. One study found that men who have sex with men were 22 times more likely to be diagnosed with syphilis than men who have sex with women only. Another study found that young men aged 15-24 had the highest rates of chlamydia and gonorrhea.

Fertility

Fertility is another important aspect of men’s sexual health. Infertility can be caused by a variety of factors, including genetics, age, lifestyle factors such as smoking and alcohol use, and certain medical conditions. Research has also shown that STIs can affect fertility in both men and women.

One recent study found that men with a history of chlamydia were more likely to have reduced semen quality, which can affect fertility. Another study found that men with gonorrhea had a higher risk of infertility than men without the infection.

Resources for Sexual Health

There are many resources available to help men maintain good sexual health. Here are some organizations and resources that you may find helpful:

Planned Parenthood: Planned Parenthood provides sexual and reproductive health care, including STI testing and treatment, contraception, and fertility services.

CDC: The Centers for Disease Control and Prevention (CDC) provides information about sexual health, including safe sex practices and STI testing.

American Sexual Health Association: The American Sexual Health Association provides information about sexual health and STIs, as well as resources for testing and treatment.

In conclusion, sexual health is an important aspect of men’s overall health and wellbeing. Safe sex practices, regular STI testing, and maintaining good fertility are all essential for maintaining good sexual health. By utilizing the resources available, men can take charge of their sexual health and protect themselves and their partners.

REFERENCES

  • Centers for Disease Control and Prevention. (2021). Sexual Health. https://www.cdc.gov/sexualhealth/index.html
  • Glick, S. N., Morris, M., Foxman, B., Aral, S. O., & Manhart, L. E. (2012). Association between sex partner change among men who have sex with men and higher incidence of sexually transmitted infections: A systematic review and meta-analysis. Sexually Transmitted Diseases, 39(4), 274-281.
  • Petersen, E. E., Kent, C. K., Montoya, J. A., & Klausner, J. D. (2007). Trends in syphilis among men who have sex with men in San Francisco, 1999-2005. Sexually Transmitted Diseases, 34(11), 836-839.
  • Satterwhite, C. L., Torrone, E., Meites, E., Dunne, E. F., Mahajan, R., Ocfemia, M. C., & Weinstock, H. (2013). Sexually transmitted infections among US women and men: Prevalence and incidence estimates, 2008. Sexually Transmitted Diseases, 40(3), 187-193.
  • The American Sexual Health Association. (2021). About ASHA. https://www.ashasexualhealth.org/about-asha/
  • Tu, W., Gao, L., Jing, J., Hu, T., Lei, H., & Li, X. (2013). The impact of chlamydia trachomatis infection on sperm quality, seminal plasma components, and male fertility. Spermatogenesis, 3(3), e25146.
  • Yin, Y. P., Chen, S. C., Wang, H. C., Huang, W. L., Li, H. P., & Chen, X. S. (2013). Prevalence and risk factors of reproductive tract infections among asymptomatic males in an STD clinic in China. The Journal of Sexual Medicine, 10(3), 839-846.

Managing chronic pain

Sep 19, 2023 | Chronic condition and their management

Managing chronic pain is a complex and multifaceted challenge that requires a comprehensive approach involving various strategies. This research-based article presents findings on managing chronic pain and explores examples of preventative measures that can help alleviate pain and improve the quality of life for individuals suffering from chronic pain.

Understanding Chronic Pain:

Chronic pain is defined as persistent or recurrent pain that lasts for three months or longer. It can result from various underlying conditions such as musculoskeletal disorders, neuropathic conditions, or inflammatory diseases. Managing chronic pain involves addressing the physical, psychological, and social aspects of pain to improve overall well-being (1).

Preventative Measures for Chronic Pain:

Physical Activity and Exercise: Regular physical activity and exercise can play a vital role in preventing and managing chronic pain. Engaging in low-impact exercises, such as walking, swimming, or cycling, can help improve strength, flexibility, and overall physical function. Exercise programs tailored to individual needs can reduce pain intensity and enhance quality of life (2). Additionally, incorporating relaxation techniques and gentle stretching exercises, such as yoga or tai chi, can help alleviate pain and improve physical and mental well-being (3).

Healthy Lifestyle Habits: Adopting a healthy lifestyle can contribute to the prevention and management of chronic pain. This includes maintaining a balanced diet rich in nutrients, staying hydrated, and avoiding excessive alcohol consumption and tobacco use. Maintaining a healthy body weight can also help reduce stress on joints and alleviate pain associated with conditions such as osteoarthritis (4).

Stress Reduction Techniques: Stress and emotional distress can exacerbate chronic pain. Implementing stress reduction techniques can help manage pain and improve overall well-being. Examples include mindfulness-based stress reduction, cognitive-behavioral therapy, and relaxation techniques such as deep breathing, meditation, or guided imagery. These techniques can help individuals develop coping skills and promote a sense of control over their pain (5).

Sleep Hygiene: Quality sleep is essential for managing chronic pain. Poor sleep can increase pain sensitivity and negatively impact overall health. Practicing good sleep hygiene, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants and electronic devices before bed, can promote better sleep and help manage pain (6).

Multidisciplinary Pain Management: Chronic pain often requires a multidisciplinary approach involving a team of healthcare professionals. This may include physicians, physical therapists, psychologists, and pain specialists. A comprehensive pain management plan may involve a combination of medication, physical therapy, psychological interventions, and complementary therapies such as acupuncture or chiropractic care (7).

Conclusion:

Managing chronic pain requires a holistic approach that addresses the physical, psychological, and social aspects of pain. Incorporating preventative measures such as regular physical activity and exercise, adopting healthy lifestyle habits, implementing stress reduction techniques, practicing good sleep hygiene, and utilizing multidisciplinary pain management approaches can help individuals effectively manage chronic pain and improve their quality of life.

REFERENCES

  • Institute of Medicine. (2011). Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research. The National Academies Press.
  • Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A., & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews, 4(4), CD011279.
  • Büssing, A., Ostermann, T., Lüdtke, R., & Michalsen, A. (2012). Effects of yoga interventions on pain and pain-associated disability: a meta-analysis. The Journal of Pain, 13(1), 1-9.
  • McAlindon, T. E., Bannuru, R. R., Sullivan, M. C., Arden, N. K., Berenbaum, F., Bierma-Zeinstra, S. M., … & Kwoh, K. (2014). OARSI guidelines for the non-surgical management of knee osteoarthritis. Osteoarthritis and Cartilage, 22(3), 363-388.
  • Williams, A. C. D. C., Eccleston, C., & Morley, S. (2012). Psychological therapies for the management of chronic pain (excluding headache) in adults. The Cochrane Database of Systematic Reviews, 11(11), CD007407.
  • Tang, N. K., & Sanborn, A. N. (2014). Better quality sleep promotes daytime physical activity in patients with chronic pain? A multilevel analysis of the within-person relationship. PAIN®, 155(2), 272-277.
  • Turk, D. C., Wilson, H. D., & Cahana, A. (2011). Treatment of chronic non-cancer pain. The Lancet, 377(9784), 2226-2235.

Self-care practices for mental health

Sep 18, 2023 | Mental health and well being

Self-care practices are essential for maintaining good mental health and well- being. Here are some self-care practices that you can incorporate into your daily routine:

i. Get enough sleep: Aim to get at least 7-8 hours of sleep each night to help regulate your mood and reduce stress.

ii. Eat a healthy diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein can help boost your mood and energy levels.

iii. Exercise regularly: Regular exercise can help reduce stress, improve mood, and increase overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week.

iv. Practice relaxation techniques: Activities such as deep breathing, meditation, yoga, and tai chi can help reduce stress and promote relaxation.

v. Connect with others: Spending time with friends and family can help reduce feelings of isolation and promote a sense of connection.

vi. Set boundaries: Learning to say “no” and setting limits on your time and energy can help reduce feelings of overwhelm and stress.

vii. Engage in hobbies and activities you enjoy: Doing things that bring you pleasure and a sense of accomplishment can help boost mood and self- esteem.

There are some other ways for self-care practices that can be beneficial for mental health.

These self-care practices can be easily incorporated into everyday life and can help individuals manage their mental health and well-being.

Art therapy: Art therapy involves using creative processes to help individuals express themselves and cope with emotional issues. It can be particularly beneficial for those who have difficulty expressing their emotions through words. Studies have shown that art therapy can improve mood, reduce anxiety, and enhance overall mental health (Malchiodi, 2012).

Forest therapy: Also known as Shinrin-Yoku, forest therapy is a practice that involves spending time in nature and immersing oneself in the sights, sounds, and smells of the forest. Research has shown that forest therapy can reduce stress, lower blood pressure, and improve mood (Song et al., 2018).

Gratitude journaling: Writing down things that you are grateful for can help shift your focus away from negative thoughts and emotions. Studies have shown that practicing gratitude can improve overall well-being, reduce symptoms of depression, and increase resilience (Wood et al., 2010).

Laughter therapy: Laughter has been shown to have numerous physical and mental health benefits. Laughter therapy involves intentionally seeking out humor and laughter to promote relaxation and stress relief. Research has shown that laughter therapy can improve mood, reduce stress, and enhance immune function (Bennett et al., 2003).

Mindful movement: Mindful movement practices such as yoga, tai chi, and qigong can help improve mental health by promoting relaxation, reducing stress, and enhancing mindfulness. Studies have shown that mindful movement practices can improve symptoms of anxiety and depression and enhance overall well-being (Saeed et al., 2016).

REFERENCES

  • Bennett, M. P., Lengacher, C., & Wilkie, D. J. (2003). Humor and laughter may influence health: III. Laughter and health outcomes. Evidence-Based Complementary and Alternative Medicine, 1(1), 61-63.
  • Malchiodi, C. A. (2012). Handbook of art therapy. Guilford Press.
  • Saeed, S., Cunningham, K., Bloch, R. M., & Etkin, A. (2016). Depression and anxiety disorders: Benefits of exercise, yoga, and meditation. American Family Physician, 99(10), 620-627.
  • Song, C., Ikei, H., Lee, J., Kagawa, T., Miyazaki, Y. (2018). Effects of forest therapy on depressive symptoms among adults: A systematic review. International Journal of Environmental Research and Public Health, 15(2), 257.
  • Wood, A. M., Joseph, S., & Maltby, J. (2010). Gratitude uniquely predicts satisfaction with life: Incremental validity above the domains and facets of the five factor model. Personality and Individual Differences, 49(5), 443-448.

Healthy school lunch ideas and snack options.

Sep 18, 2023 | Children's Health

Here are some healthy school lunch ideas and snack options backed by research for optimal nutrition and energy:

School Lunch Ideas:

Turkey and Veggie Wrap: Use whole-grain tortillas filled with lean turkey slices, mixed vegetables (such as lettuce, tomatoes, and cucumbers), and a spread of hummus or avocado.

Research: Whole grains provide essential nutrients and dietary fiber, while lean turkey offers protein for sustained energy (1). Including vegetables adds vitamins, minerals, and fiber (2).

Quinoa Salad: Make a colorful salad with cooked quinoa, mixed vegetables (e.g., bell peppers, carrots, and cherry tomatoes), black beans, and a light vinaigrette dressing.

Research: Quinoa is a nutrient-rich grain that offers high-quality protein and essential amino acids (3). Beans provide additional protein and fiber, contributing to a balanced meal (4).

Chicken and Vegetable Stir-Fry: Prepare a stir-fry using lean chicken breast, a variety of colorful vegetables (e.g., broccoli, bell peppers, and snap peas), and a light soy or teriyaki sauce. Serve with brown rice.

Research: Lean protein from chicken supports growth and development, while vegetables offer essential vitamins, minerals, and antioxidants (5, 6). Brown rice provides complex carbohydrates for sustained energy (7).

Snack Options:

Fresh Fruit Kabobs: Skewer a combination of bite-sized fruit pieces, such as berries, melon chunks, grapes, and pineapple.

Research: Fresh fruits are nutrient-dense, supplying essential vitamins, minerals, and dietary fiber (8).

Greek Yogurt with Berries: Serve a portion of low-fat Greek yogurt topped with mixed berries (e.g., strawberries, blueberries, and raspberries).

Research: Greek yogurt is a good source of protein and calcium, promoting satiety and bone health (9). Berries are rich in antioxidants and provide natural sweetness (8).

Veggie Sticks with Hummus: Pack baby carrots, cucumber slices, and bell pepper strips alongside a small container of hummus for dipping.

Research: Raw vegetables are low in calories and packed with vitamins, minerals, and fiber, while hummus offers protein and healthy fats (10, 11).

School Lunch Ideas:

Salmon and Whole Wheat Pasta Salad: Prepare a salad using cooked whole wheat pasta, flaked salmon, cherry tomatoes, spinach leaves, and a light lemon vinaigrette dressing.

Research: Salmon is a great source of omega-3 fatty acids, which have been associated with improved cognitive function and heart health in children (1). Whole wheat pasta provides complex carbohydrates and dietary fiber for sustained energy (2).

Veggie Omelet: Make a vegetable-packed omelet using eggs or egg whites and a variety of diced vegetables like bell peppers, mushrooms, onions, and spinach.

Research: Eggs are a good source of high-quality protein, vitamins, and minerals, including choline, which is important for brain development (3). Vegetables add fiber, vitamins, and antioxidants (4).

Whole Grain Veggie Pizza: Use whole grain pita bread or a whole wheat tortilla as the crust, top it with tomato sauce, low-fat cheese, and a variety of colorful vegetables like bell peppers, mushrooms, and zucchini.

Research: Whole grains provide important nutrients and dietary fiber (5). Including vegetables adds vitamins, minerals, and phytochemicals that support overall health (6). Snack Options:

Homemade Trail Mix: Mix together unsalted nuts (e.g., almonds, walnuts), seeds (e.g., pumpkin seeds, sunflower seeds), and dried fruits (e.g., raisins, apricots) for a nutrient-rich and satisfying snack.

Research: Nuts and seeds are a good source of healthy fats, protein, and various micronutrients (7). Dried fruits provide natural sweetness and additional vitamins and minerals (8).

Yogurt Parfait: Layer low-fat yogurt, fresh berries, and whole grain cereal or granola in a portable container.

Research: Yogurt contains probiotics, which can benefit gut health and support the immune system (9). Berries offer antioxidants and dietary fiber (8).

Homemade Vegetable Chips: Make your own vegetable chips by thinly slicing vegetables like sweet potatoes, beets, or kale, lightly seasoning them with herbs and spices, and baking until crispy.

Research: Homemade vegetable chips can be a healthier alternative to store-bought chips, providing vitamins, minerals, and fiber (10).

It’s important to note that individual dietary needs and preferences may vary. Consulting a registered dietitian or healthcare professional can provide personalized recommendations.

REFERENCES

  • Slavin, J. (2013). Whole grains and human health. Nutrition Research Reviews, 26(2), 99-110.
  • Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: Systematic review and dose-response meta-analysis of prospective cohort studies. BMJ, 349, g4490.
  • Sánchez-Pardo, M. E., Zazueta-Morales, J. J., Muñoz-Sánchez, J. L., Sánchez- González, J. J., & Álvarez-Parrilla, E. (2020). Quinoa (Chenopodium quinoa Willd.), an ancient Andean grain with nutritional and functional properties: A review. Journal of Food Science and Technology, 57(5), 1413-1424.
  • Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nutritional and health benefits of pulses. Applied Physiology, Nutrition, and Metabolism, 39(11), 1197-1204. Huang, R. Y.,
  • Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian diets and weight reduction: A meta-analysis of randomized controlled trials. Journal of General Internal Medicine, 31(1), 109-116.
  • Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., … & Stehle, P. (2012). Critical review: Vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637-663.
  • Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.
  • Dreher, M. L. (2018). Whole fruits and fruit fiber emerging health effects. Nutrients, 10(12), 1833.
  • Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.
  • Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., … & Willett, W. C. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: Results from three prospective cohort studies. PLoS Medicine, 13(6), e1002039.
  • Mattes, R. D., & Dreher, M. L. (2010). Nuts and healthy body weight maintenance mechanisms. Asia Pacific Journal of Clinical Nutrition, 19(1), 137-141.