Your's Health

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First thing in the morning, lie on your back with your head hanging over the edge of your bed



iStock/nesharm

Grip a 5- or 10-pound dumbbell with both hands and extend it behind your head, letting your arms hang down toward the floor. Take 10 deep breaths, trying to expand your rib cage as much as possible. Bring the weight back and place it on the bed beside you. Scoot onto the bed so your head is supported, and take another 10 deep breaths. Repeat three times. The stretch will open your rib cage and chest, making it easier to take a deep breath. “The most common unrecognized source of mild depression is restricted trunk flexibility that interferes with full respiration,” says Bob Prichard, a biomechanist and director of Somax Sports in Tiburon, California. “Most people with mild depressionare shallow breathers because their chest and stomach are too tight to allow full, easy breathing,” he says. Here’s how to tell the difference between depression vs. anxiety.

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Look in the mirror and force your lips into a smile



iStock/Susan Chiang

“Research shows that the physiology of smiling actually makes you feel happy,” Dr. Cumella says. Laughter helps stimulate production of the feel-good hormone serotonin, so if you’re feeling down try watching a funny movie or stand-up routine.

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Pull an all-nighter





Staying up all night for one night—and therefore depriving yourself of sleep—has been shown to lift depression for as long as a month. Although researchers aren’t sure why it works, they speculate that one night of sleep deprivation may reset the sleep clock, enabling people who are depressed to sleep better.

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Bang on something


Employees at a retirement community who took a drumming class felt more energetic and less depressed six weeks after the class than before they started it. Researchers speculate that drumming helps to relax your body. Whacking a few notes out on your desk may help, but joining a weekly drumming circle may help more, particularly since it provides camaraderie with others, which, as noted earlier, also helps with depression. Watch out for these silent signs that you need depression medication.

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Sleep in a different bedroom





Many people with depression also have insomnia. Switching your sleep location can help, says Dr. Cumella. You can also reduce insomnia by getting up at the same time every day, never napping for more than 20 minutes, shunning caffeine after 3 p.m., and relaxing for an hour before bed
f

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Go easy on yourself





When something goes wrong, resist the urge to mentally beat up on yourself. “Give yourself permission to be a human being and not a human doing,” says Karl D. La Rowe, a licensed clinical social worker and mental health investigator in Oregon. When you catch yourself mentally berating yourself for some supposed failing, replace your negative thoughts with the phrase “I am doing the best I know how to do. When I know a better way and can do it, I will.” Find out what psychologists wish you knew about depression.

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Break out of your routine today





Sometimes being stuck in a rut is just that. Get out of it and your mood may come along with you. Take a day off from work and go explore a town nearby. Go out to a restaurant for dinner—even though it’s a Tuesday night. Take a different route as you drive to work, wear something that is totally “not you,” or take your camera and go on a photography hike. For a major blue mood, consider that it might be time for you to take a vacation.

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Take a 10-minute walk three times a day during the winter

Many people feel depressed during the winter months, when they travel to and from work in darkness and don’t get enough natural sunlight. Physical exercise, however, encourages the release of hormones and neurochemicals that boost mood, says Richard Brown, MD, associate professor of clinical psychiatry at Columbia University and coauthor of Stop Depression Now. Walking outside during the day will give you a few short doses of sunlight, also shown to boost mood, particularly in the winter.

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Exercise

Numerous studies have shown that exercise increases both the production and release of serotonin. Find an exercise program that you enjoy doing and you’ll find it’s surprisingly easy to fit in a little exercise every day. While aerobic exercise is the most effective way to boost serotonin, calming exercises like yoga are also beneficial. Or get a day of vigorous outdoor recreation, like hiking, canoeing, or biking. Let the combination of nature and physical activity work their magic on your mood. Next, read about these ways to help someone with depression.

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8 Hidden Signs of Depression to Watch Out For



Lauren Gelman




Depression, especially milder cases, doesn’t always involve crying or feeling obviously unhappy. These subtler mental clues could also indicate you have this mood disorder.




You hide from your feelings

You might be a “perfectly hidden depressed person,” says Fayetteville, Arkansas psychologist Margaret Rutherford, PhD, where people think, “This is someone out there in the community, very task-oriented, almost perfectionistic. She has her act together.” On the inside you might be grappling with unresolved or troubling issues, but you don’t like to think about them, let alone talk about them. “This person might look and seem like she has it all together, but if you scratch the surface, you’ll see they’re terrified that if they begin talking about what they really feel like, they’ll just break apart,” Rutherford says. While you’re watching out for these signs of depression, you should also be aware of these facts psychologists wish people knew about the illness.

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You wouldn’t say you’re happy or unhappy



This weird gray zone could be a sign of apathy or ambivalence, according to wellness expert Brett Blumenthal, author of A Whole New You: Six Steps to Ignite Change for Your Best Life, on her blog. “If one is depressed, they may unknowingly turn off all of their emotions in order to shut out emotions such as unhappiness,” she writes. If you notice that someone close to you is showing signs of depression try out these 12 ways to help someone with depression.

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You’ve carefully constructed a very busy life

One way that people may cope with these buried emotions, says Rutherford, is to stay on autopilot. “They might be very into their children, their church, other community groups, they might be workaholics—they use this activity to stay away from their feelings,” she says. However, certain lifestyle changes can also help you with overcoming depression

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Random things make you mad

A lot of people think of signs of depression as sadness, crying, and melancholy, but anger can be a common sign too, especially for men. It might be that anger is a more comfortable—or, socially acceptable—channel of expression. Rutherford shares an example of someone grieving from a recent divorce who might not be able to get through the day without expressing rage: yelling at his kids, or being more irritable at work. “This anger is just as much a sign of depression as if he came in and were sobbing on my couch,” she says. Or if you’re just feeling angry, learn how to control anger using these 24 tricks and tips.

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You’re acting recklessly
Another sign of depression, particularly in men, is taking dangerous risks with driving, sex, gambling, drinking, or other similar activities, according to WebMD. Here are some of the signs of high-functioning depression

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You aren’t thinking clearly

A sluggish mind is a common sign of depression Rutherford sees with her patients. “They’ll say, ‘It feels like my mind is just murky; I can’t think through things like I used to, like I’m dragging my mind through mud,’” she says. Blumenthal writes that it’s common for people with depression to have trouble focusing on even the most basic tasks and that they can become very indecisive. Depression and bipolar disorder can have similar symptoms—here are the silent symptoms of bipolar disorder you could be ignoring.

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You stop enjoying activities you previously loved

You used to go to the gym three or four days a week, or rarely missed a golf or card game with friends. But if you start to feel like you have to force yourself to go, or just don’t want to do them anymore, it could be a warning sign of depression. Brain changes during depression can make you less engaged and motivated. This is why some women get depressed during menopause and others don’t.

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You’re introspective to a fault

Depression forces you to focus on yourself and your needs, and you become less concerned about others. That turning away can lead to guilty feelings. “Patients feel bad because they realize they’re not as involved with their kids, or families or friends. Many people are aware of how self-involved they are,” Rutherford says.

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Recovering from a Stroke Is Hard—Here’s How I’m Making the Most of Rehab



Recovery is possible 
for most anyone, if you have 
enough determination.




Recovering From a Stroke Is Hard—Here's How I'm Making the Most of Rehab
Andrea De Santis for Reader's Digest

I stood in the bathroom doorway of our Vancouver Island home watching my wife, Pat, prepare to go out to lunch with friends. As I leaned against the doorjamb and took in an 
eyeful of the woman I have loved for close to half a century, 
I felt a bit odd. Not nauseated or faint, simply odd. Perhaps 
a bit weak. Nothing that a brief lie-down wouldn’t cure.

I bid my wife au revoir and drifted to sleep. When I awoke, two hours had passed. I made my way to my study, sat down at my computer, and noticed my right hand was sluggish.


This was definitely strange. I had developed the habit of searching the Web for the peculiar things happening to my body as I got older, so I typed stroke into Google. I can’t say why I typed stroke and not flu or Lyme disease or heart attack.

I found the common symptoms: sudden numbness or confusion, trouble seeing or walking, dizziness or severe headache. I also found several tests: Can you raise your arms? Can you smile?

I lifted my arms above my head. I smiled. So I told myself, You’re not having a stroke.

The light started to disappear. “I’m dying,” I said. I was terrified.



Still feeling tired, I went back to bed. I had the flu, that was it, although the image of my uncooperative hand still nagged at the back of my mind. And I still felt odd … perhaps a little light-headed or dizzy.

At about 4 p.m., Pat came home. “You’re still in bed!” she remarked.

“Yes,” I admitted.

Another hour passed, and I still felt odd. Finally Pat insisted we head for the hospital. At last, I thought as we were shown into an exam room, we can put an end to this nonsense.
The doctor asked for a detailed account of what had been happening. Then he performed a number of tests. He asked me to touch my nose and then follow his finger with my eyes. He told me to count backward by sevens. He had me squeeze his two fingers with each hand. He tested my reflexes.

I passed every test, so I thought what I’d been experiencing was just a temporary malfunction of the wiring.

“I’d like to keep you in for observation,” the doctor said.

My jaw dropped. “Didn’t I just pass your tests?”

“You might be having what we call a stuttering stroke,” he explained. “It happens over several hours, perhaps even several days. You’ve likely had a number of ministrokes since this morning. If that’s the case, the likelihood of being struck by a larger stroke is very high.”

Recovering From a Stroke Is Hard—Here's How I'm Making the Most of Rehab
Andrea De Santis for Reader's Digest


He told us someone would be along as soon as there was a free bed. Pat sat beside me working on a crossword puzzle while I squirmed in my seat. I remember trying to find a comfortable way to sit, something I suddenly found extremely hard to do.

Then the light started to disappear. Close in on itself. Into a tunnel.

Soon there would be no light. There would be an absence. Of everything. Of everyone. Of Pat. “I’m dying,” I said. I was terrified.

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Diagnosis confirmed

I could hear Pat calling for help as I slowly slid to the floor. Then the room filled with intense white light. I was surrounded by people who hoisted me onto a stretcher and whisked me into a treatment room, where they inserted an IV and attached me to monitors. I could hear bleeps and beeps and people assuring me I was in good hands.

“What is happening to me?” I asked. My voice sounded like an old phonograph record spinning too slowly. The words seemed heavy and thick. I saw Pat standing in a corner, fear in her eyes.

The next thing I knew, my clothes were being removed. My pants came off. My arms rose above my head and my shirt slipped off.

“Aren’t you a lucky man?” a nurse said to me. “You’ve got five women undressing you.”

I laughed and agreed, but it was dawning on me that my movements were no longer voluntary. The lights dimmed. Pat kissed me on the forehead and departed. I was alone.

I remember nothing else about that night except a vague recollection of being shunted back and forth through a fluorescent glare, never conscious of where I was going. I had been sedated, which was a good thing, or I may have plummeted into the black hole that engulfed me. I curled up, thinking the fetal position offered me the most reliable protection against free fall.

When Pat returned in the morning, she told me the doctors had confirmed the diagnosis—I had suffered a stroke. How severe it had been, no one knew yet. It would be another 36 hours before I was told what I never, ever thought possible: that I might be paralyzed on one side of my body. Soon I would learn that not only could I not move, but when I went to form words, my tongue was heavy, my vocal cords twisted. My words were strangled.

As I lay there, the confusion was overpowering. Everything seemed so vague. So alien. Nothing made sense, no matter how hard I tried to slot a sight or sound into a compartment of my brain.

In the afternoon of the second day, a woman came into my room and said I had been assigned to a bed on the fourth floor. Pat packed up my belongings, and the porter rolled me up to the acute-care ward, past people shuffling along in nightgowns and patients in wheelchairs.

As soon as I had been transferred from the stretcher to the bed, a curtain was whipped around its track and I was partitioned off from the rest of the room. A nurse told me, “If you need assistance, just press the buzzer on the pillow. Someone will come running.”

the confusion was overpowering.Everyth ing seemed so vague. so alien.

I don’t know what kind of magician she figured I was. I couldn’t reach the button, and even if I could, I lacked the strength to press it.

I yearned to close my eyes. I could see that Pat was anxious to get home, but I think she feared she would be abandoning me. Finally, I said, “Go. Please. I need to sleep.”

My sleep was interrupted by people taking my blood pressure, my pulse, my blood. I was made to sit up and swallow several pills. When Pat arrived midmorning the next day, I woke up torn between panic and a huge sense of relief. Panic because the stark reality of what was happening was finally beginning to sink in, and relief because my most reliable connection to the outside world was seated at my elbow. She would protect me. I was certain of that.

Later, I saw a face peek around the curtain. Our daughter, Nicole. I wanted to leap out of bed and embrace her, but all I could do was lie there like a beached whale. It’s unsettling to have your children see you so vulnerable, and for a moment I felt desperate. Almost ashamed.

I had always presumed my daughter saw me as a figure of strength, as someone who would protect her. I had a sense of having let her down. Of disappointing her.

She leaned over and kissed me. “Oh, Dad,” she said. “I’m so sorry.”

“Me, too,” I said, sounding like I was chewing on rubber bands.

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Ready for rehab

That afternoon, a rehab doctor appeared at the end of my bed. At first, he told me, they’d thought my stroke was fairly mild. Nothing showed up on the CT scan. But a second scan revealed I’d had an ischemic stroke—an obstruction in a blood vessel—on the left side of my brain, resulting in the paralysis of my right extremities.

“What caused it?” I asked.

“We don’t know. I’d guess hyper*tension. Your blood pressure was very high. But you have other conditions that could have been contributing factors.”

Risk factors for stroke include high blood pressure, diabetes, high cholesterol, sleep apnea, and being overweight. I qualified on all fronts.

“The good news,” the doctor said, “is that a bed has become available in rehab. You’ll be put on a six-to-eight-week intensive rehab course, followed by eight weeks as an outpatient. You need to be willing to work hard. What do you think?”

“Yes, I can do it,” I answered, although at the moment my body suggested otherwise. “Count me in.”

The next morning, Pat and Nicole were both there when a man and two women arrived to take me for a walk. With one swift movement, they had me perched on the side of the bed. “We’ll walk as far as Nicole, OK?”

I stood, slightly stooped, looking across the room at my daughter. I shuffled, my left foot lifting, my right foot dragging behind. Each step seemed like a gigantic task. I almost lost heart halfway across the room, but I refused to give in.

I walked a distance of only 20 feet, but Nicole seemed excited and applauded. “Oh, Dad,” she said. “You did it. I’m so proud of you!”

“Congratulation s,” the therapists chimed in. “You’re ready for therapy.”

“I’m so hungry,” I said. “Even a bowl of gruel would be nice.”

A young nurse lifted my wrist and took my pulse. “We’re not allowed to give you anything to eat. Not until the Swallow Lady has been to see you.”

Recovering From a Stroke Is Hard—Here's How I'm Making the Most of Rehab
Andrea De Santis for Reader's Digest


I stared up at her. “Swallow Lady? Who’s that?”

“The speech therapist. We don’t want you choking on your food.”

“I can swallow,” I said. “I’ve been swallowing a bucketload of pills.”

“Yes, but that’s different,” she said as she disappeared beyond the curtain.

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The swallow lady

She carried a notebook and pen, and a bag that contained saltine crackers, some applesauce, and a box of juice. The Swallow Lady. “Are you ready for the tests?” she asked.

“Yes,” I said, ready to show her I could swallow.

She leaned over the bed and placed her fingers gently on my throat. “Try swallowing for me.”

What could be easier? But my mouth was dry and my throat constricted. I couldn’t swallow. The harder I tried, the more my throat tightened up.

“Relax,” she said. “Try moistening your mouth.”

I managed to work up some saliva. Then my chin pushed forward, my neck stretched, and I swallowed.

“Good,” she said. “Everything 
appears to be working.” She scribbled in her notebook, then passed a cracker to my good hand. “Now try eating this, but do it slowly, in little pieces.”

Immediately, I took a good-sized bite. The cracker stuck to the roof of my mouth. I couldn’t chew and only managed to spit it out.

“Nibble,” she said. “Tiny bits.”

I felt like a fool. How could I not swallow? But I did as she suggested, taking a tiny bite of the cracker, and then swallowed.

“Good. Now try this. Sip slowly.” She poured a small amount of juice into a paper cup, and I drank it, forcing myself to concentrate on each stage of swallowing.

it’s unsettling to have your children see you so vulnerable.

The therapist smiled. “You’ve done well. You’ve passed the test. For the first few weeks, your food will be minced or pureed. You must eat and drink slowly and carefully. This is only one of many things you’re going to have to relearn how to do.”

Relearn. That word would become a mantra of my therapist community. Restoring what has been damaged is a very complicated process

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Rehab and relearn

My first night in the rehab ward was terrifying. Alone with my thoughts, I no longer felt like I belonged to the human race. My brain kept taking tours into my distant past. I drifted in and out of sleep, and through the night, I wept.

Yet memories, I was convinced, were the one touchstone I shared with my old self. They worked like a metaphor to help establish my new claim on “being.” A part of my brain was damaged, but other parts seemed to be working overtime to compensate for what I had lost.

Thankfully, Pat would not let me feel sorry for myself. Nor was the staff tolerant of any quitting. As I traveled through the halls in my wheelchair in the weeks to come, I heard a chorus of voices raised in a song of healing. Rarely did I hear anger or annoyance escape anyone’s lips but my own.

That first day of rehab, I had an appointment in the gym. “Do you know the way?” one of the nurses asked. I realized they expected me to wheel myself to the gym. Good luck, I thought. I couldn’t begin to go in a straight line. My right arm hung lifeless in my lap, and when I pulled with my left hand, I did doughnuts, spinning in circles.

“Drag your left foot along the ground as you push,” a nurse advised. When I tried, I made it a few yards before I veered right and smashed into the wall. “Perseverance,” she called to me.

I repeated the lurching motion, once again smashing into the wall, then continued down the hall, swerving to my right, almost colliding with an elderly woman. Then, to my surprise, I bolted in a straight line toward the gym.

The next few weeks were a grueling process of relearning and repeating the simplest movements: swallowing, standing, stretching.

To regain movement on my damaged side, I practiced “mirror therapy.” The goal is to fool the brain. A mirror was placed on a table by my right shoulder, my right arm behind the mirror. Then with my good hand I performed several simple exercises, staring in the mirror as hard as I could.

There is nothing smooth about stroke recovery, but there’s also no limit.

I drummed my fingers, formed a fist, flexed the fingers of my left hand. I did this slowly so my brain could take in the movement, pausing and then repeating, for about a half hour.

What I saw, of course, was the reverse image. I thought I was looking at my right hand doing the movements, not my left hand. My brain was being fooled. Or was it? I wasn’t sure. But I was determined to embrace this little deception. I think these exercises helped forge new pathways between the hemispheres of my brain.

One day, after a few weeks, Nicole was sitting opposite me when she jumped to her feet and shouted that my damaged hand had mimicked the movement of my good hand. At first, I didn’t believe her, but then I lifted my paralyzed arm and, much to my amazement, flung it in a circle, hitting the mirror. I let out a whoop. I had movement in my arm for the first time since the day of the stroke

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Going home

The week before Christmas, five weeks after my stroke, the rehab doctor came to see me one morning. By then, I was able to stand on my own. I had started to climb the stairs in the gym, hanging on to the railing. I could pedal the stationary bike for 15 minutes. And I was now able to transfer myself to the toilet without assistance.

Sure, I sometimes became morose, but I had taken a vow: to remain positive and happy. And recover.

The doctor said to me, “Would you like to go home for Christmas? Then if things work out, you’d return in the New Year as an outpatient for three months.”

I was both elated and a bit scared. “Who’ll take care of me?” I asked.

“Pat. Your wife? You do remember her, don’t you?” he said, and then he smiled. “We think you’re ready. Pat’s keen to give the idea a go. We’ll supply all your medications and requisitions for the aids you need—wheelchair, walker, anything to make your home more comfortable.”OK, I thought, being home was a good choice. As the doctor turned to leave, he smiled and said, “Merry Christmas.”

I spent most of Christmas Day sleeping. Nicole arrived the next day with her partner, Iain, and their daughter, Flora. As soon as my grand*daughter saw me, she frowned. What happened to Poppa? She was intrigued by my wheelchair. And fearful.

“They’re my legs,” I told her, “until Poppa gets better.”

The sorrow I felt choked me, and 
if my lips had parted, the whole neighborhood would have sworn they’d heard a lone wolf cry in the wilderness. As they were leaving the next morning, Flora said, “Poppa, please get better.”

A year would pass before she felt confident enough to approach me and wrap her arms around my legs. By then I was walking with a cane.

Meanwhile, my weeks of outpatient therapy were monotonous, but the benefits were immeasurable. I pedaled a stationary bike, climbed steps, and did leg lifts, squats, and arm pulls. I was finally able to pronounce a word without confusing the vowels and consonants.

My emotional control was still 
fragile. I would weep when I saw scenes of poverty on TV. The silliest jokes could give me unstoppable giggles.

The author and his wife, Pat, who nursed him through his recovery
Courtesy Peggy New

The author and his wife, Pat, who nursed him through his recovery

I’ve learned that there is nothing smooth or predictable about stroke recovery, but there’s also no limit. The old notion that there is a finite window in which to achieve rehabilitation is simply false. So, like most stroke survivors, 
I expect full recovery. It’s unlikely I’ll return to being the person I once was, physically, mentally, or spiritually. I have both lost and gained things that define who I am as a person. But with the advances in treatment and therapy, I believe I can continue to repair and rebuild, and find a place for myself in my reconfigured world where I feel both valuable and valued.

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24 Secrets Pain Doctors Won’t Tell You

Meds are available, but…



istock/kupicoo

Sure, they can give you some meds to dampen the pain. But the best doctors will talk to you about the cause of your pain, whether it’s your lack of activity, your stress level, a condition like arthritis, your mattress

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10 Secret Reasons for Your Back Pain



Alyssa Jung




Prone to back pain? Experts share common but surprising reasons for back pain and ways to make your back stop hurting.




You’re stressed out“Emotional outlook is a big predictor of back pain,” says Todd Sinett, a New York City-based chiropractor and author of 3 Weeks To A Better Back. Mental distress manifests itself physiologically, says Sinett. “If you’re uptight for a long period of time, that muscle tension can lead to aches and spasms,” he says. Common areas for stress-triggered back pain include the neck and shoulder region and lower back. Try relaxation techniques like deep breathing (inhale slowly for a count of four, hold the breath for a count of four, exhale for a count of four), a walk, or yoga. Don’t miss these everyday habits that are seriously damaging your spine.

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Your heels are too high



wragg/iStock

Your fashionable shoe collection might be bothering your back. “High heels throw off your center of gravity,” says William Suggs, a certified personal trainer and licensed sports nutritionist in New York City. Heels make you lean forward to walk, put extra pressure on the feet, and cause you to not fully extend the calf. This puts more strain and stress on the lower back, which can cause pain, he says. “If you must wear heels for work, invest in a nice pair of walking shoes for the commute and change at the office,” says Suggs. This is what you need to do if you wake up with morning back pain

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Your diet is “dirty”

A 2014 study in the Asian Spine Journal found that about 31 percent of women and 25 percent of men who suffered from back pain also had gastrointestinal complaints, such as abdominal pain or food intolerance. The link between nutrition and back pain is all about inflammation; foods high in fat and sugar trigger inflammation throughout the body, including the lower back. When Sinett’s father injured his back, he saw an improvement in back pain symptoms when he cut back on sugar and caffeine. Aim for “clean” whole foods instead of processed ones whenever possible. “Always have a protein like lean meat or beans, a good whole grain like brown rice, and vegetables,” Suggs says. Here are exercises that could relieve back pain.

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Your pants are too tight

Skinny jeans could be doing a number on your back. Dr. Kenneth Hansraj, MD, chief of spine surgery at New York Spine Surgery & Rehabilitation Medicine told Shape.com that too-tight outfits constrict the body, which limits your range of motion and can strain your back, neck, and shoulders. The biggest fashion culprits? Skinny jeans and pencil skirts. For clothes that are snug but not skintight, look for fabrics with a bit of stretch to them. Make sure you can easily slip a finger under the waistband.

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You sit on your duff all day

“Inactivity is one of the most detrimental things you can do to your body,” says Suggs. “Your muscles get used to being in that seated position, so they tighten up.” To combat sitting-induced muscle stiffness and tightness, stretch your lower posterior muscles (Achilles, calves, hamstrings, and glutes) when you wake up. “When those start to tighten then your lower back starts to feel the brunt of the pain,” says Suggs. He also suggests a quick stretch midday and before bed. “It’s also a good idea to get up and walk around a few times throughout the day, and to make sure your back is supported and not slouched when you are seated, says Suggs. Check out the reasons why your back pain could actually be a warning sign of sciatica.

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You still smoke

A recent Northwestern University study found that smokers are three times more likely than nonsmokers to develop chronic back pain. “[Smoking] affects the way the brain responds to back pain and seems to make individuals less resilient to an episode of pain,” the researchers said in a news release. Smokers who quit their nicotine habit during the study period experienced a decrease in chronic pain. Previous studies found that smoking may damage tissue in the lower back by slowing down circulation, which reduces the flow of nutrients to back muscles.

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You’ve been skipping ab workouts

A strong core could combat an achy back. “If your abs are weak, your lower back has to work harder, which can lead to back pain,” says Suggs. Try plank, superman, or bird dog exercises, which engage your erector spinae, the muscle that keeps your spine erect and helps maintain correct posture, he says. Pay attention to your midsection throughout the day. “Your core should never be relaxed, whether you’re sitting or walking; that’s when you put yourself at risk for developing pain,” says Suggs

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You’re dehydrated

The bones of your spine have discs between them, each partly made up of a jelly-like substance that is 90 percent water. Your body needs a steady stream of fluid coming in to help keep that cushioning intact, according to the Cleveland Clinic Center for Spine Health. When your body lacks hydration, those discs become flatter and less cushiony, which can lead to pain. A good way to know if you’re drinking enough to water is to look in the toilet. Your urine should be clear or light yellow; if it’s dark yellow, grab some H20.

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Your hips are uneven

Many people have no idea that their hips are uneven, which means one side of your pelvis is slightly higher than the other, says Suggs. The imbalance can cause lower back pain in your day-to-day life, and often becomes especially apparent while you work out. “It affects how your body responds to certain moves and will be different for everyone,” he says. For example, if your left hip is higher and you do a lunge on the left side, you may feel that hip muscle pull tighter. If you notice persistent back pain during a workout, Suggs suggests seeing your doctor before trying to cure yourself. “Your doctor can evaluate your whole body and detect potential imbalances,” he says. These are the signs of back pain that may be more damaging to your health than you think.

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You have a urinary tract infection

Pain in the lower and upper back or sharp pains in the flank (side) can be a sign that a urinary tract infection has spread to the kidneys. If you’ve noticed other classic UTI symptoms like increased urge to urinate or pain during urination, see a doctor immediately for treatment.

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5 Clear Signs Your Mystery Back Pain Is Actually Arthritis



Alison Martin




A backache that won’t quit may not just be from shoveling, lifting too-heavy weights, or wearing too-high heels. These telltale signs suggest it could be osteoarthritis, or arthritis of the spine


You wake up to pain

If your back hurts when you first get out of the bed in the morning, the pain may caused by the inflammation characteristic of arthritis. (By the way, here’s what to do if you wake up with back pain.) “When there’s inflammation, it’s not the arthritic changes that bother you, it’s the nerve,” says Mark Mickhael, MD, of the Illinois Bone & Joint Institute. Pain can also be caused by a herniated disc, as it pushes out and hits the nerves in your spinal cord. Herniated discs are common with degenerative disc disease, which often accompanies osteoarthritis, or arthritis of the spine. (Learn about the miracle cure that soothes osteoarthritis while sitting down.) Look out for back pain that lasts for roughly 30 minutes in the morning and then goes away. “With arthritis, the pain tends to get better during the day, but then in the evening it feels a little worse,” says Prakash Jayabalan, MD, of the Rehabilitation Institute of Chicago. Evening pain may not be from arthritis, however, but rather from the stress of daily activities such as sitting at work. Find out how to recover from a day of sitting.

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Other body parts hurt, too
When arthritis of the spine advances, wear and tear on the vertebrae can cause a pinching or compressing of the spinal cord and nerves. Since the nerves running down your back connect to different areas of your body, you could end up feeling pain, numbness, tingling, or weakness in your hips, butt, legs, and feet. (Scarily enough, this form of osteoarthritis has doubled in the past 50 years.) “Those nerves go down the muscles of your legs, so that can cause weakness,” Dr. Jayabalan adds.

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Your spine feels extra stiff

“Even if you’re not in pain, you may feel stiff in the morning,” Dr. Jayabalan says. In most cases, this stiffness will wear off as you start walking around, but the pain may return at night as the joints are stressed from the day. Bending over and arching your back may be particularly painful, and the pain can migrate—one day affecting a shoulder and the next day affecting your neck, and so on

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The pain keeps getting worse

Everyone experiences pain differently, and there’s no right or wrong time to see a doctor. “Some patients come in because of a very new pain,” Dr. Jayabalan says, “and others come after months or even years of suffering a twinge here and a twinge there.” (Learn what you should and shouldn’t do before a doctor appointment.) Dr. Mikhael recommends seeing a doctor if the pain comes and goes for more than four to six weeks. (Find out how to manage chronic pain without medication.) Most pulled muscles and other minor injuries heal over that period of time, so if the pain persists and especially if it gets worse, schedule an appointment. Don’t miss these everyday movements that are wrecking your joints

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The pain disrupts your z’s

Back pain that keeps you up at night is a vicious cycle: Pain can worsen if you don’t get enough sleep, but if your pain is already keeping you up at night, there’s no way for it to subside. “If the pain is so significant that it’s impacting your sleep and quality of life, then I would say it’s time to see a physician,” Dr. Jayabalan says. Still tossing and turning?

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50 Things Nutritionists Never Eat—So You Shouldn’t Either



Lindsay Tigar




Want to know what the experts avoid? Here’s the list of foods, processed goods, ingredients, and chemicals that nutritionists won’t put on their plates.

Artificial sweeteners



Daniel-S-Edwards/Shutterstock

A grande iced coffee with skim milk and two Splendas, please? Think again—and hold the sweet stuff. “I do not think there is sufficient evidence to prove that most artificial sweeteners are safe for consumers, so I prefer to stay away from them and indulge in the real thing [sugar] occasionally and mindfully. Plus, there’s a plethora of research that shows how consuming diet beverages may counter-intuitively lead to weight gain, which can increase your risk of chronic diseases like diabetes and heart disease,” registered dietitian and nutritionist, Chelsey Amer says. This is what could happen to your body when you stop eating
artificial sweeteners

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Microwave popcorn





Love to curl up in front of The Voice with some vino and a buttery bag of popcorn? Resist. “I once ripped open an unpopped microwave popcorn bag and I haven’t eaten it since! There are too many artificial chemicals used in the flavorings inside the microwavable bag and I prefer to avoid overly processed products like this as much as possible,” Amer explains. But if you’re pop-crazy and can’t stop, she suggests making your own with popcorn kernels, a brown paper bag and olive oil with a touch of salt.

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Processed deli meats

While it’s super-easy to make a turkey club when you buy deli meats in bulk on Sunday for your meal prep, there may be some dangerous ingredients lurking in those slices. “Processed deli meats can contain a wide variety of additives from nitrates to carrageenan that can increase inflammation in the body and have even been scientifically linked to increased risk in colon cancer,” says Megan Faletra, MS, an integrative dietitian nutritionist, certified yoga Instructor, and founder of The Well Essentials. Opt for organic, nitrate and antibiotic free deli meats from brands that are focused on changing the way meat products are produced in the USA.” Make sure you know the gross ingredients you could be eating.

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Reduced-fat peanut butter

You might think you’re doing your body good by getting the low-fat jar; you’d be better off going full fat. “While regular and reduced-fat peanut butter contain roughly the same amount of calories, the reduced fat varieties typically contain more added sugar or artificial sweeteners to improve the taste,” says Faletra. “The fat found in peanut butter is healthy for our bodies, so stick to the natural full-fat peanut butters.”

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Margarine

If the dairy-free life isn’t for you—we feel ya—but you’re a waistline watcher, you might be tempted to reach for the “healthier” margarine. Hold that thought: “While many margarine brands are beginning to remove the trans fats from their products in order to comply with FDA regulations by 2018, most margarines rely primarily on highly processed vegetable oils (particularly soybean and palm oil),” Faletra says. “Choosing grass fed organic butter in moderation is a much better option for our health as these butters contain high-levels of heart healthy omega-3 fatty acids.”

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Most frozen meals

While nutritionist Ha Nguyen, RD, used to nom on frozen meals as a kid—nearly every day after high school—today, she wouldn’t touch one with a 10-foot pole. Why? She explains, “Most prepackaged frozen meals are overly processed, made with refined flour, high in sodium, and full of additives and preservatives. All things that are not good for your body.” Learn to recognize the most harmful ingredients in processed food.

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Pop Tarts

You might remember these commercials when you were in middle or high school—and maybe even argued with your pals over which flavor was the best—Nguyen recommends keeping ’em out of your shopping cart next time you’re at the store. “You mind as well send your kid off to school with a candy bar for breakfast. If you simply look at the first few ingredients they consists of refined sugars including corn syrup, high fructose corn syrup, dextrose, and sugar,”

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Cheese in a can

Though arguably super fun to play with when you’re 16, as far as a nutritional value, there’s not much this canned faux-dairy can offer you. “Cheese spread is highly processed with very little actual ‘cheese’ in it,” says registered dietitian and nutritionist Michelle Jaelin, RD. It comes with a laundry list of artificial ingredients and colors that I don’t feel comfortable eating. It is called plastic cheese for a reason! If I want to eat cheese, I eat the real thing,” says

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Boutique fruit juices

While that carton might claim to give you the vitamins and minerals you need, registered dietitian and nutritionist Andy De Santis, RD, says fruit juices—even the boutique ones—are a slippery slope. “The alarming trend of expensive juices is concerning. These products are generally packed in calories and they won’t keep you feeling full or provide anywhere near the full nutritional benefit of eating whole fruits and veggies,” he says. “For reference, eating an apple, orange and banana would take me 10 minutes. Drinking them in a juice—maybe 10 seconds?” That’s a lot of calories in less than a minute.

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Sausages, hot dogs

Take yourself out to the ball game, but skip the hot dog. You might be better off with a brewski and a bag of peanuts. “Not only are hot dogs high in fat and relatively low in protein, which is the exact combination you don’t want in your meat, but they are generally chock-full of sodium, which none of us need more of,” De Santis says. “The icing on the cake? There is a growing body of evidence that connects eating processed meats with an increased risk of cancer in the digestive tract.” These

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Cheese

Say it isn’t so! While everything in moderation is a good rule of thumb for almost anything, De Santis put cheese on the naughty list because there are better ways to get calcium. “Cheese is generally high in calories, saturated fat, and sodium, all of which we need to cut back on. You are better off with a low-fat milk, a soy or almond alternative, or vitamin D-fortified yogurt. Don’t forget that nuts, seeds, legumes and dark leafy greens also contain calcium.”

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Spam





You may want to pass on meat that comes from a factory instead of a butcher. “Preservatives, sodium, and uncertainty of the meat’s origin are three things that make me worry,” says registered dietician and nutritionist Gabriella Vetere, RDN. “Choose meat that your body can recognize, not one full of chemicals and preservatives

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Ramen noodles





Your penny-pinching, hungover, inner college student may be weeping, but your body will thank you when you avoid this sodium pit. Exercise physiologist and nutritionist Rachel Straub, MS, recommends steering clear of these packaged goods because they’re loaded with salt and very little, if any, nutritional value. Make sure you know the most harmful ingredients in packaged foods.

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Lunchables





They might seem like a breeze when you’re in a bind with no time to pack a snack for your kiddo, Straub says to try to refrain. “Since they have processed meats full of nitrates, refined grains, and candy, of course, this just isn’t a healthy choice,” she says.

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Blended fruit yogurts




The commercials are catchy—and they may bring back fond memories of snacking as a kid—but when it comes to getting the essential nutrients that yogurt is meant to deliver, most of blended fruit yogurts are a bad idea. As Straub explains, “It is basically dessert for breakfast. Nearly 50 percent of the calories can come from added sugar, so they just aren’t a healthy choice. I would much rather have a plain yogurt with a piece of real fruit or any of these healthy toppings.”

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Doughnuts

Your Instagram feed might deliver a different message about these powdered (and sometimes rainbow-colored) haloes of dough, but that dozen you pick up before a Monday morning meeting is doing damage, says personal trainer, author, nutritionist, and health and wellness coach Jamie Logie. “Doughnuts are made of refined (possibly GMO) white flour which is super high glycemic.” That means it causes sudden spikes in your blood sugar. “And they’re deep-fried in artery clogging and cancer causing trans fats and covered in sugar. They won’t fill you up, make you hungrier and are filled with pretty much the worst ingredients out there.” Here are all the nutritionist-approved snacks you can buy anywhere

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Fast food burgers


The healthiest part of those kid meals you used to beg your parents for when you were coming home from baseball practice? Probably the plastic toy. Logie says that while making your own patty on the grill at home can be a good nutritional choice, the one from the fast food window is questionable. “One hamburger patty can be made up of dozens of different cows that come from feed-lot, confinement-based living. They are pumped full of hormones, have high levels of inflammation and are raised on some pretty horrific feed,” he says. “You then have a high starch white flour bun and then depending what you have on it can contain inferior bacon and essentially plastic processed cheese

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Movie theater popcorn

Like peanut butter and jelly, toast and butter and macaroni and cheese, some things just seem like they were meant for one another. Though it’s second nature to grab a can of buttery-salty goodness while you check out the latest blockbuster, Logie challenges you to resist. Large sizes at theaters can contain over 1000 calories and 40 grams of fat—and that’s without the butter topping, Logie says. For an alternative, pop your own on the stove top with some olive oil and salt, and sneak it into the theater. (We promise not to tell!)

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Raw oysters

Though oysters have an aphrodisiac reputation and can really hit the spot with a glass of white wine on a sunny day, nutritionist Jennifer Bowers, PhD, RD shies away from the slimy mollusk for the threat it can pose on your digestive system. “There are so many potential food-borne illnesses are associated with undercooked seafood—hepatitis A and noroviruses, specifically. Oysters commonly carry Vibrio vulnificus and Vibrio parahaemolyticus,” she explains. “Having said that, I think oysters taste horrible (personal opinion!), so it’s certainly not worth the risk for me. If you’re going to eat oysters, switch from raw ‘on the half shell’ variety to cooked to lower your risk of getting sick.”

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Regular soda




You probably don’t need us to tell you that even an eight-ounce glass of any soda is bad news for your bod. Just in case you need the reminder, though, Bowers explains just how bad of an idea drinking liquid calories really is. “The sugar load in just one serving is simply not worth the glucose rush, mood issues, headache, and calorie bomb. The huge intake of soda in this country, coupled with a sedentary lifestyle, is strongly associated with the rising obesity epidemic,” she explains. Here are all the reasons to avoid soda—always!

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Fat-free packaged foods




Don’t allow yourself to be fooled by fad ‘diet’ foods, says nutritionist Rima Kleiner, MS, RD. Though it might be a smart marketing move on the part of major food corporations, labels like fat free, sugar free, and anything free—are deceptive. “Even after years of research showing us that our bodies need healthful fats, I still hear clients who consider packaged ‘fat free’ foods the pinnacle of healthy eating,” says Kleiner. “But many of these packaged products that should naturally contain fat (think cookies, crackers and bars) replace the fat with sugar, which means you end up with a cookie or other product that contains less fat, maybe a few less calories, but with little to no redeeming nutritional qualities,” she explains. “If I’m craving something sweet, I try to make my own so I can use healthful fats like olive oil, flax seeds and avocadoes, or I will just buy a single-serving brownie or cookie from a good bakery to share with my husband or kids.”

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Pretzels

Don’t tell the street vendors in New York City, but their sought-after midtown snack is actually pretty terrible for the tourists. Registered dietitian Cara Walsh explains: “Pretzels are basically made out of sugar—simple carbs. The refined-carbohydrate product contains no nutrients that are beneficial for health plus they aren’t satisfying, which is why so many people tend to overeat them.” Here are some other unhealthy foods you’ve been tricked into thinking aren’t so bad.

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Rice cakes





Once a supposed diet hero, these carb bombs are finally getting the shade they deserve. “Rice cakes are made from a specific carbohydrate that skyrockets your blood sugar,” says Walsh. They still hold a fascination for the calorie conscious, but Walsh is begging everyone to reconsider. Find out about some more foods that are bad for your belly.

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Fruit canned in syrup




You could swap a slice of cake for fruit cocktail and your body wouldn’t know the difference. “Fruit is naturally sweet enough on its own,” explains registered dietitian and nutritionist Amy Gorin, MS. The amount of sugar in the fruit plus the syrup could put most desserts to shame. “If you’re shopping for canned fruit, you can absolutely find fruit that doesn’t contain added sugar, such as varieties canned in water or juice.”

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Boxed cereals

Easier than whipping up an omelette and faster than brewing a cup of coffee, cereal is a breakfast favorite. But when it comes to offering the vitamins and minerals your body craves to start the day right, registered dietitian and nutritionist, Gisela Bouvier, RDN, advises stepping away from the box. “Dry cereals were created to be easy breakfast foods targeted to kids. However, cereals are very high in carbohydrates and offer very little, if any, protein and heart healthy fats. Most also have a lot of added sugars and lack fiber,” she explains. “As a dietitian, I never recommend dry cereals to clients. Instead, I recommend nutrient-dense complex carbohydrates, such as slow-cooked oatmeal or whole-grain toast.”

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Regular peanut butter

Forget the uptick in peanut allergies in recent years, or the fact that some folks report increased acne breakouts after eating some PB, there’s even more of a reason to pass on this nut butter, according to Bouvier. Or at the very least, be a lot more selective about what you buy.

“While it does contain heart-healthy fats and is a quality plant-based protein, it is important to know that not all peanut butters are created equal. Most commercial peanut butters contain added sugar and oils, particularly partially hydrogenated oils. Partially hydrogenated oils are another name for trans fat, which have been linked to cardiovascular disease and other diseases. Unfortunately, when there is less than 0.5 grams of partially hydrogenated oils per serving in a food item, manufacturers are not required to put trans fat on their food labels,” she explains. “As a dietitian, I recommend to read the list of ingredients when purchasing peanut butter or any nut butters in general. When possible, simply look for ‘peanuts’ in the ingredient list or ‘peanuts, salt.’” Make sure you know whether your packaged foods might have hidden saturated fats.

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Frozen diet dinners


It’s tempting—especially when you get home late and the kids still need a baths—to defrost a frozen-food meal. The convenience isn’t the question, but the nutritional value definitely is. “Many frozen diet dinners claim to be low calorie and healthy. However, most are loaded with sodium and artificial ingredients, and they are also light on the nutrients,” Bouvier says.

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Cheese-flavored snacks
If you find yourself drawn to cheese-flavored anything, you’d be better off reaching for the real deal instead. Cheese-flavored snacks are full of chemicals, says registered dietitian and nutritionist, Ashvini Mashru. “While you can find plain potato chips cooked in sunflower oil, cheese-flavored snacks are packed with fat, MSG, and artificial flavors and colors. The ingredient list itself explains why a plain potato chip cooked in sunflower oil is many times better than any extruded cheese snack,” she says.

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High fiber bars





When you’re traveling and trying to keep to your diet (trying to resist that pack of cookies offered to you 10,000 feet), maybe you reach for that high fiber bar you packed to bolster your will power. While Mashru understands the appeal, it’s actually not a good idea to let a bar take the place of a well-balanced snack that offers protein and healthy fats. Mashru says that really, these popular are “actually candy bars in disguise.” Instead, snack on these healthy foods you can find in an airport.

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Food dyes


These mysterious ingredients aren’t really linked to weight gain, but nutritionist Julie Pech warns that anything not natural can be tricky for your body to digest. About eight years ago, Pech discovered she was allergic to food dyes. Anytime she would eat or drink something that contained a food dye, she’d become depressed within 24 hours. “I know when I’ve messed up because my mood will change for no reason. Usually everything is back to normal in a day, once my body has a chance to get rid of it. Many people are allergic to food dyes, and I’m a big advocate for clean-eating,” she says

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Wheat

Though there is a trend toward cutting out gluten to shed a few pounds or to feel healthier and thinner, many people suffer from gluten-intolerance or even worse, Celiac disease. For Pech, her son’s allergy to wheat is what prompted her to cut out this ingredient from her diet. “I stopped eating wheat with him because he was only 8 and was convinced his life would end if he couldn’t have pizza (that was before gluten-free pizza),” she explains. “I told him we’d do it together to make it easier for him. Once I stopped, I noticed my mind was much clearer and I had more energy, so I kept going with the wheat-free diet and I love it.” Make sure you know the potential dangers of a gluten-free diet.

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Wheat

Though there is a trend toward cutting out gluten to shed a few pounds or to feel healthier and thinner, many people suffer from gluten-intolerance or even worse, Celiac disease. For Pech, her son’s allergy to wheat is what prompted her to cut out this ingredient from her diet. “I stopped eating wheat with him because he was only 8 and was convinced his life would end if he couldn’t have pizza (that was before gluten-free pizza),” she explains. “I told him we’d do it together to make it easier for him. Once I stopped, I noticed my mind was much clearer and I had more energy, so I kept going with the wheat-free diet and I love it.” Make sure you know the potential dangers of a gluten-free

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Frozen breakfast sandwiches




We’ve all seen the commercials where an anthropomorphic sun promises tons of energy after wolfing down a breakfast sandwich. Don’t fall for this sandwich scam: “These little buggers can actually raise LDL cholesterol levels—the bad cholesterol—and lower good HDL cholesterol, which increases the risk of the number one cause of death in this country: heart disease,” explains registered dietitian Cassandra Golden MS, RD. “There are absolutely no health benefits of trans fats, and are used by food manufacturers to improve texture, shelf life, and as a less expensive alternative to butter or lard. Trans fats earned the nickname ‘bad fats’ for good reason, with our past president declaring them a threat to public health

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Non-fat salad dressings





So you’re faced with a choice: Do you go for the regular dressing on your salad or the non-fat? Actually, you’re better off making your own olive oil-and-red wine version. “The fat, especially something like olive oil, can actually help you better absorb nutrients from the vegetables in your salad,” says registered dietitian Tanya Freirich, MS, RD. “Also, when the food company takes out the fat, they usually add a lot of sugar or man-made ingredients to achieve a similar taste. Healthy fats like olive oil, avocado, and nuts are an important part of a well-balanced diet.” Try these other salad tricks to lose weight.

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Sugar-free desserts

The best news to come out of the dietary revolution of the last decade or so? Probably the condemnation of fat-free and sugar-free foods. You have full permission from those who know best to have an honest-to-goodness hunk of cake instead of something silly (not to mention supremely unsatisfying) like a sugar-free pudding. “I’d rather have a small amount of a natural sugar like honey or brown sugar than the processed facsimile of a dessert like a sugar free cookie or sugar free candy,” Freirich says. “The real dessert satisfies my sweet tooth with just a small portion, whereas the sugar-free option never really hits the spot. Eating sugar or fat in moderation can be a part of a healthy, well-balanced diet, and I’d rather eat whole, natural foods than processed ones.” Here are the sneaky sources of added sugar you might be eating without knowing it.

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[COLOR="Red"]CAFO beef and chicken

[/COIt stands for concentrated animal feeding operation, and it means just what it says: The animals are crowded together and treated poorly. This is why it’s not just the source of tomato sauce, yogurt, and other packaged goods that need your attention, explains Karen Brennan, MSW, CNC: Meat need watching as well. “Animals need to be eating what is natural to them, and they need to be outdoors with room to roam in a stress-free environment,” she says. “Confined animals contain more omega 6’s, which are inflammatory. Grass-fed animals that are pasture raised have more heart protective omega 3’s,” says the board-certified holistic nutritionist and herbalist. “You are not only what you eat, but what your food eats. So, what did that chicken eat? What did that cow eat? Was it GMO grains? Were they injected with growth hormones and antibiotics? What impact will this have on your body over time after you consume these foods day after day, year after year?LOR]

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Pasteurized dairy

Fun fact: humans are the only species that consume dairy post-infancy. While babies might need the enzymes from milk to build their bones and immune system, once you’ve grown, the benefits don’t always outweigh the drawbacks. “The main reasons why I do not consume traditional milk is because of the hormones injected into these cows, the GMO unnatural corn/grain based diet they are fed,the antibiotics these cows are given and because pasteurization destroys good microbes and enzymes that milk would otherwise contain,” Brennan says.

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Skim milk

Brennan says skim milk would never be on her breakfast table, no matter what. “The fats in milk build and balance the nervous system. The fat also acts as carrier for the fat-soluble vitamins so that these nutrients get to where they are needed. Personally, I would opt for goat milk instead since it is easier to digest and has fewer problematic proteins than does cow milk found in the United States. Also, it’s a myth that you have to eat dairy in order to meet your calcium needs! Your bones are made up of much more than just calcium and you can meet your calcium needs on a plant-based diet.” Here is what happens to your body when you stop eating dairy.

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Canola oil

Yes, canola was a good guy, once upon a time. We fried with it, made cakes, used it in dressings. “Made from rapeseed, most canola oil is genetically modified,” explains functional diagnostic nutritionist Cate Ritter. “Like most vegetable oils, canola is highly processed, refined, bleached and deodorized, which adds toxins and removes nutrients including the omega-3s. The manufacturing process makes it partially hydrogenated

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Non-organic corn and products made from corn

What does this include? Ritter says “corn oil, high-fructose corn syrup, corn syrup, cornstarch, dextrose and maltodextrin.” All of these sneaky ingredients are hanging out in many processed foods, and corn is the second-most common GMO that’s dangerous for your health. Check your labels—all of them—before letting food into your shopping cart.

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Refined grains





Even if your Thai takeout doesn’t feel complete without rice; neither does Chinese food without noodles. Nonetheless, you’re better off to stick to the chicken and veggies, says Caroline Apovian, MD, director of nutrition and weight management at Boston Medical Center. “There are three parts of a grain: bran, germ, and endosperm. Refined grains remove the bran and germ, while whole grains preserve all three parts. Removing the bran and germ also removes the dietary fiber, B vitamins, and iron from grains. Refined grains include white bread, white rice, and most pastas.” Check out these easy ways to get more fiber in your diet without even
trying

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Bologna





Raised below the Mason-Dixon line? Then you likely had a fried bologna sandwich with some mayo at some point in your childhood. Though a few sandwiches way back probably don’t pose a major threat, now that you’re an adult, bologna shouldn’t show up on your rolls. Registered dietitian Kaleigh McMordie, RDN, has a great take: “Meat paste. Who knows what it’s made of? No, thank you. One slice can provide 17 grams of fat, with 7 of them are saturated, and more than 800 mg of sodium, and many have added sugar, starches, and nitrates,” she says.

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Bologna





Raised below the Mason-Dixon line? Then you likely had a fried bologna sandwich with some mayo at some point in your childhood. Though a few sandwiches way back probably don’t pose a major threat, now that you’re an adult, bologna shouldn’t show up on your rolls. Registered dietitian Kaleigh McMordie, RDN, has a great take: “Meat paste. Who knows what it’s made of? No, thank you. One slice can provide 17 grams of fat, with 7 of them are saturated, and more than 800 mg of sodium, and many have added sugar, starches, and nitrates,” she says.

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Energy drinks




You may have quickly chugged a Red Bull (or two) to get a night started at one time or another. Nutritionist and dietician Keith Ayoob says these popular grab-by drinks are quite, well, terrible for you. “These have just lots of caffeine and stimulants. That’s not energy—it’s speed. For real energy you need sleep, and there’s no substitute for that. You may also need a good breakfast, too,” he explains.

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Energy drinks




You may have quickly chugged a Red Bull (or two) to get a night started at one time or another. Nutritionist and dietician Keith Ayoob says these popular grab-by drinks are quite, well, terrible for you. “These have just lots of caffeine and stimulants. That’s not energy—it’s speed. For real energy you need sleep, and there’s no substitute for that. You may also need a good breakfast, too,” he explains.

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Pre-packaged sushi

As pretty as they look in the refrigerated section of your grocery store, Dr. Ayoob says pre-packaged sushi is a questionable lunch or dinner selection. Not only did he personally have a bad experience with it once, but there are many factors you don’t know about that spicy tuna or California roll. Like, how long it’s been sitting there. Or how fresh the fish it. Or, if it’s even real fish to begin with. If you’re craving a roll, the best thing to do is seek a restaurant with a strong health grade rating. Here’s how to eat more vegetables without even trying

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Table salt

Though a staple of nearly every household, Lynn Anderson, a nutritionist, yoga instructor and health advocate says table salt isn’t the best spice selection for your diet. “Originally produced from mined salt, it starts out as a real food then quickly becomes something else. Manufacturers strip it of all its naturally-occurring minerals and then use a number of additives to dry it and heat it to temperatures of about 1,200 degrees. The salt is then stabilized with dextrose, turning it purple and then bleached white,” she explains. If you can’t kick your craving for a salty taste, Anderson says to reach for Celtic or Himalayan salt instead.

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Though a staple of nearly every household, Lynn Anderson, a nutritionist, yoga instructor and health advocate says table salt isn’t the best spice selection for your diet. “Originally produced from mined salt, it starts out as a real food then quickly becomes something else. Manufacturers strip it of all its naturally-occurring minerals and then use a number of additives to dry it and heat it to temperatures of about 1,200 degrees. The salt is then stabilized with dextrose, turning it purple and then bleached white,” she explains. If you can’t kick your craving for a salty taste, Anderson says to reach for Celtic or Himalayan salt instead.

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Soy protein





Found in many products—including some of your favorites, unbeknownst to you—soy protein can be a dangerous ingredient to consume in quantity, especially for women who are sensitive to hormones. “Contrary to what we are led to believe, unfermented soy protein is not that healthy,” warns Anderson. “In the United States, soy is modified to withstand the application of glyphosate, a weed killer ingredient. Basically we are then eating weed killer with our soy! Long-term use of soy dietary supplements like soy protein is unsafe because it has been linked to disease ranging from hay fever to kidney failure.” These superfoods can actually help you lose weight.

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Non-organic strawberries




Standing in the produce section of your market, trying to figure out why that extra $3.00 is needed for an ‘organic’ piece of fruit? Let health coach Michelle Gindi convince you to shell out the extra bucks: “Non-organic strawberries topped this year’s list for the most pesticide laden produce, and the dinosaur-sized strawberries that we see in grocery stores are nothing close to what nature intended.”

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Non-organic strawberries



Standing in the produce section of your market, trying to figure out why that extra $3.00 is needed for an ‘organic’ piece of fruit? Let health coach Michelle Gindi convince you to shell out the extra bucks: “Non-organic strawberries topped this year’s list for the most pesticide laden produce, and the dinosaur-sized strawberries that we see in grocery stores are nothing close to what nature intended.”

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Canned soup





Thanks to slow cookers—or that giant stockpot on your stovetop—making soup is as easy as it gets, even for ameatur chefs. And that’s a good thing—considering how bad canned soups are for you. “Most canned soups are notorious for containing excessive amounts of sodium. Too much sodium can put you at risk for health conditions such as hypertension and cardiovascular disease, explains nutritionist Tracy Lesht MS, RD.

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Flavored coffee creamers

If you can’t drink your coffee black, you’re better off adding coconut oil, unsweetened almond milk, honey—or just about anything but a coffee creamer with artificial flavorings. Lesht says, “Most coffee creamers are packed with sugar and artificial flavors offering little nutritional value for plenty of calories!” This is the worst diet advice nutritionists have ever heard.

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41 Signs Your Kidneys Are in Big Trouble

41 Signs Your Kidneys Are in Big Trouble



Denise Mann, MS




More than 26 million Americans suffer from kidney disease—from kidney stones to infections to cancer. Learn the signs that your kidneys are in big trouble with this expert-approved guide.




What do your kidneys really do, anyway?



Monet_3k/Shutterstock

Most people don’t think much about their kidneys until something is really wrong. Considering they’re you’re built-in detox machines, you might want to pay closer attention to these fist-sized, bean-shaped organs. Sometimes referred to as the body’s “master chemists,” your kidneys sit just below your rib cage, one on each side of your spine. They filter your blood to remove any waste and excess fluids, producing urine. They also ensure that you have the right amount of minerals, like potassium and sodium, in your blood; another key kidney job is producing hormones that help control your blood pressure.

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How do you know if something is wrong?



“Most kidney disease is completely invisible, and people only find out about it after a routine test that measures kidney function. By this time, there is pretty significant disease,” cautions Joel Topf, MD, a nephrologist at Oakland University William Beaumont School of Medicine in Royal Oak, MI, and a spokesperson for the American Society of Nephrology.

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The kidney test

According to Anil Agarwal, MD, director of interventional nephrology at The Ohio State University Wexner Medical Center in Columbus, Ohio, the best ways to diagnose kidney disease are through urine and blood screening tests. The urine test looks for blood proteins (which shouldn’t be in urine), bacteria, and minerals that can form kidney stones. A blood test can detect a waste product from your muscles called creatinine; unhealthy kidneys have trouble filtering out creatinine. Creatinine is normally removed from your blood by your kidneys, but when kidney function slows, creatinine levels rise. “Urine and blood analysis are a good idea, and sometimes kidney ultrasound can provide more clues,” says Dr. Agarwal.

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Sign: You are overwhelmed by sudden and severe pain

Each year, more than half a million people go to emergency rooms for kidney stones, according to the National Kidney Foundation. If you have high levels of certain minerals in your urine, kidney stones (hard, pebble-like pieces of material) can form in one or both of your kidneys. “Pain associated with kidney stones often comes on suddenly and is sometimes described as [as] excruciating as the pain associated with labor,” says Douglas Propp, MD, Medical Director and Chair of Emergency Medicine at Advocate Lutheran General Hospital in Park Ridge, Illinois. Dr. Propp says most patients pass their kidney stones on their own, though doctors sometimes prescribe medication to either manage the pain or help the stone pass. Some stones may even require surgery. Learn how long it takes to pass a kidney stone.

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Blood in your urine

Another possible warning sign of kidney disease is blood in your urine. This can be a marker of kidney stones, kidney infection, and other kidney diseases. “The early signs of kidney disease tend to be vague but looking at your urine can give you important clues,” says Dr. Agarwal. “Any blood in your urine or change in the color that may indicate blood—as well as foamy urine (which suggests that there is protein)—means it is time to get things checked,”

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Your constant urge to pee

Because your kidneys produce urine, frequent—or very infrequent—trips to the bathroom can both be signs of kidney disease. For some people, kidney disease results in false urges to pee, while others will report a greater amount of urination that may even wake them up at night

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Pain when peeing
Because a kidney infection is a type of urinary tract infection, you’ll have inflammation all the way down your urethra. The bacteria don’t just invade the lining of your bladder and kidneys, explains Charles Modlin, MD, MBA, a urologist with Cleveland Clinic. They also can infiltrate the tissue and nerve endings of your urinary tract, activating pain receptors in the area. And when nature calls—ouch

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Pain when peeing
Because a kidney infection is a type of urinary tract infection, you’ll have inflammation all the way down your urethra. The bacteria don’t just invade the lining of your bladder and kidneys, explains Charles Modlin, MD, MBA, a urologist with Cleveland Clinic. They also can infiltrate the tissue and nerve endings of your urinary tract, activating pain receptors in the area. And when nature calls—ouch

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Cloudy urine

During a kidney infection, your pee might look cloudy. “Your body is sending white blood cells to fight the infection,” explains Nicole Ali, MD, a nephrologist at NYU Langone. “What you see in the urine is blood cells and bacteria building up

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Foul-smelling pee
Noticing an unusual stench when you urinate could be another one of the kidney infection symptoms you experience. “That’s the fermentation of the bacteria,” says Dr. Modlin. Don’t jump to conclusions if it’s your only symptom, though. Cloudy, strong-smelling urine can also be a sign of dehydration, he says, so see if drinking more water helps. This is how much water you should really be drinking.

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Pus in the urine

In severe cases of kidney infection, you might see pus when you urinate because of a buildup of white blood cells and bacteria, says Dr. Ali. “At the point where someone is seeing pus in the urine, they probably have a bad infection,” says Dr. Ali

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Fever



Koldunov/Shutterstock

Bladder infections don’t normally cause a fever; running a temperature could indicate the infection has traveled up to your kidneys. Certain types of kidney stones can also cause infections—and fevers. “When the kidney gets obstructed, it can lead to fever because there can be backup of urine and that can lead to an infection,” says Dr. Coogan.

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Your gender

Most kidney infections will start with bacteria that travel up the urinary tract to the bladder; the infection can then make its way to the kidneys. Because women have a shorter urethra than men, they’re at higher risk for urinary tract infections (UTIs)—and that leaves them more vulnerable to kidney infections too

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Groin pain
Men might feel the pain of a kidney infection deep in the groin. “When we’re in utero as embryos, our kidneys start lower in our body, and as the fetus grows, the kidneys ascend,” says Dr. Modlin. “They have that same nerve supply as some of the structures down in the groin.” You might think your testicles are the problem, for example, but if you have other UTI symptoms, your doctor will test for a kidney infection

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Your smoking habit

Kidney cancer is most frequently caused by smoking, says Jason Abel, MD, urologic surgeon and member of the UW Carbone Cancer Center. Your risk is actually proportionate to how much you smoked, according to the American Cancer Society, and quitting is the only way to begin to lower these odds.

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Subtle side pain

Occasionally, flank pain may be a sign of kidney cancer, says Dr. Abel. Persistent side pain that lingers and doesn’t go away should be checked out by your doctor. Don’t jump to conclusions and assume the worst: Here are some other conditions that can cause right-side abdominal pain and left-side pain.

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Your blood pressure

Often called the silent killer because it produces no symptoms, high blood pressure is a known risk factor for heart and kidney disease. Here’s why: Uncontrolled high blood pressure clamps down on arteries around the kidneys, causing them to constrict and reducing blood flow, explains Deborah Clegg, PhD, a Professor of Biomedical Sciences in the Cedars-Sinai Division of General Internal Medicine and Department of Biomedical Sciences in Los Angeles. Nearly half of American adults have high blood pressure and many don’t even know it. Blood pressure numbers higher than 120/80 mm Hg are considered suspect. “High blood pressure is a huge predictor of failing kidneys so keep on top of your blood pressure,” says Dr. Clegg. Here are 23 foods that can help lower your blood pressure.

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Your salt-to-potassium balance

Sodium is regulated by your kidneys, and it helps control your body’s fluid balance, but too much may also be a risk factor for kidney disease in some people. It’s a complicated relationship, Dr. Clegg explains. Diets that are high in sodium tend to be low in potassium and it may be the ratio that is taxing your kidneys. Healthy kidneys flush excess sodium out in the urine, but this also removes potassium. “If potassium levels are low, the body tries to hold onto it, which also means holding onto sodium,” she says. Sodium encourages the body to pump more fluid into your circulation, and blood pressure climbs. “In some people, especially those with high blood pressure, heart failure, or impaired kidney function, the kidneys hang onto sodium no matter what, further complicating the picture,” she says. One way to flush sodium out of the body is by getting more potassium in your diet. Here are 10 foods higher in potassium than a banana.

Those with kidney disease should also be cautious of too much potassium in their diet, as it could result in a condition known as hyperkalemia, or elevated potassium levels. If not treated, people with severe hyperkalemia can be at risk for abnormal heart rhythms and even sudden death

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Your weight

Obesity is also linked to kidney disease risk, Clegg says. “If you are overweight or obese, you are more likely to have high blood pressure or diabetes and this is a deadly triad for kidney health.” Losing weight at any age can be a challenge, but it seems a whole lot harder after 50. It’s not impossible though, especially if you follow these 50 expert-approved weight loss tips.

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Your spare tire

Weight concentrated around your midsection—belly fat—may also place you at a greater risk for kidney disease, among other ills. “If you carry extra weight in your gut, fat cells may accumulate in and around your kidneys and interfere with their function,” Clegg says. Carrying excess weight in your belly also raises your risk for developing insulin resistance and diabetes—and these can up your risk for kidney disease. The good news

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Not enough veggies on your plate
If your diet is heavy on red meat and animal proteins and low in fruits and veggies, your kidneys may be in jeopardy, Clegg says. The National Kidney Foundation recommends plant-based diets such as the DASH (Dietary Approaches to Stop Hypertension) diet, which is high in fiber, low in sodium, low in saturated fat and processed meats, and delivers numerous sources of potassium, phosphorus, magnesium, and calcium. “Plant-based diets with more fruits and vegetables are more beneficial to your kidneys and overall health and can preserve kidney function by keeping blood pressure down and keeping blood sugar or glucose levels under control.”

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Your aching back

Back pain can be a warning sign of kidney disease. “The pain is not in your mid- or lower back because that is not where your kidneys are,” Dr. Agarwal says. “Your kidneys are very close to your rib cage, so high back pain may be a symptom of kidney infection or a kidney stone.”

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You drink too little water

Water helps remove waste from your bloodstream in the form of urine, but when you are dehydrated, there isn’t enough water to keep things flowing. Severe dehydration can lead to kidney damage via a buildup of wastes and acids in the body that can clog the kidney, and dehydration can also contribute to the formation of kidney stones, according to the National Kidney Foundation

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You eat too much salt

The majority of salt in our diet comes from processed foods, not the salt shaker. Extra sodium and fluid buildup from overwhelmed kidneys can cause swollen ankles, puffiness, a rise in blood pressure, shortness of breath, and/or fluid around your heart and lungs, according to the National Kidney Foundation. Read food labels carefully and choose those foods low in sodium that contain 35 mg of sodium or less per serving.

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You eat too much meat


High-protein diets are all the rage these days, and some of these eating plans encourage eating loads of animal protein—of any kind—while cutting back on carbs. But all that protein can raise the level of uric acid in your blood, and that can cause kidney stones. (Uric acid can also cause gout.) A high-protein diet also reduces levels of citrate, the chemical in urine that helps prevent stones from forming. “If you are healthy and eat a steak once in a while, it’s likely not an issue, but if you overdo it, it may affect your kidney function,” Dr. Agarwal says.

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You overdo the potassium

Although the mineral can help prevent kidney disease, doubling down on potassium-rich foods (or supplements) spells trouble if you already have kidney disease. “Be very cautious about increasing potassium because it’s cleared by kidneys; if they aren’t working well, potassium can build up in the blood and cause problems,” says Dr. Agarwal.

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You take muscle-building supplements

Many athletes and bodybuilders take creatine supplements to build muscle; just know that creatinine is a marker for kidney damage. People with kidney disorders should check with their doctors before taking these supplements, according to the Mayo Clinic. Watch out for these everyday habits that could be harming your kidneys.

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You eat a lot of sugar

Continually high blood sugar—especially in people with poorly controlled diabetes—can damage the small blood vessels in your body, including the ones your kidneys depend upon to do their job, says Jaime Uribarri, MD, a Professor of Medicine at Icahn School of Medicine at Mount Sinai and Director of the Home Dialysis Program at The Mount Sinai Hospital in New York City

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Missing your annual well visit

The two main causes of end-stage kidney disease are high blood pressure [and] diabetes,” says Dr. Uribarri. If you skip your annual physical, you likely won’t know if you are at risk for either of these conditions. “Fully 60 percent of people who are on dialysis [for their kidneys] are on it due to diabetes and hypertension.” Dialysis does your kidneys’ job by filtering your blood—either through a machine (hemodialysis) or through the infusion of fluids inside your gut (peritoneal dialysis).

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Not taking diabetes seriously enough

Getting tight control over blood sugar can dramatically improve kidney health and function, Dr. Topf says. “We are seeing drops in the number of people starting dialysis due to diabetes; we’re really starting to turn the tide.” With simple diet and lifestyle changes, some people can drop their blood sugar levels back to a normal range.

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Your swollen legs and ankles

Your kidney is tasked with eliminating fluid, says Dr. Uribarri. “If you have problems with your kidneys, you may have a tendency to retain fluid and see a buildup or swelling in legs and ankles and even your face and hands,” he says. “This swelling may be a marker of kidney problems or heart failure

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Your lack of energy

Fatigue can be caused by many factors, and kidney disease is on the list, Dr. Topf says. Without properly functioning kidneys to monitor red blood cell counts, you can develop mild to severe anemia, which often leads to chronic fatigue. Other symptoms include feeling unusually cold, dizzy, or out of breath, so those could also be signs of kidney disease. “A decline in kidney function may be tied to energy levels, and sometimes we see a return of energy once we treat the underlying disease,”

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Unusual rash or itchiness

Properly functioning kidneys remove waste from the bloodstream and keep the circulatory system equipped with the proper balance of nutrients and minerals. When something goes awry, it can impact your skin: Rashes and itchiness can be common signs of kidney disease. “This is usually a sign of advanced disease,” Dr. Topf says.

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Metallic taste in your mouth

A buildup of toxins in the bloodstream as a result of poor kidney function could trigger a metallic taste in your mouth or foul breath. Some people report that their food begins to taste metallic. “This is more likely to occur with advanced kidney disease

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Nausea or vomiting



Andrey_Popov/Shutterstock

If enough waste builds up in your body, you might experience nausea or vomiting. Nausea could also lead to a lack of appetite, which, if it occurs for an extended period of time, could cause abnormal weight loss.

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Dizzy spells

An untreated kidney infection can spread to your bloodstream, wreaking havoc on your whole body. “That inflammation from the bacteria is causing your blood vessels to dilate, which makes the blood pressure drop and makes you dizzy,” says Dr. Ali

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Dizzy spells

An untreated kidney infection can spread to your bloodstream, wreaking havoc on your whole body. “That inflammation from the bacteria is causing your blood vessels to dilate, which makes the blood pressure drop and makes you dizzy,” says Dr. Ali

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You love drugstore painkillers

Overdoing it on over-the-counter, nonsteroidal anti-inflammatory drugs (NSAIDs) is no good for your kidneys. A study in JAMA Network Open found that active young and middle-aged adults who took the most NSAIDs each month had about a 20 percent increase in their risk for acute and chronic kidney disease. “Be conscious about how often you take these painkillers,” Dr. Topf says. Talk to your doctor as there may be other ways to treat your pain without sacrificing your kidney function. L

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Your lack of follow-up

If there is blood detected in your urine and you are treated for a kidney infection, get re-tested after the infection clears to make sure you’re truly better, Dr. Topf says. An untreated—or under-treated—infection can lead to serious kidney damage and long-term problems.

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Not finding out what’s really wrong

“Saying a person has chronic kidney disease is only half of the story as it doesn’t talk about the cause,” Dr. Topf says. He means that heart disease, high blood pressure, diabetes, and even autoimmune diseases like lupus can all damage your kidneys: Without knowing the root cause of your kidney trouble, you can’t effectively treat the problem.

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Your super stressful life

Sure, we all get stressed out, but letting stress get the better of you can hurt your kidneys (not to mention wreck your health in numerous other ways). Stress can increase blood pressure—a risk for kidney disease—and it can also lead to other unhealthy behaviors like smoking and eating high-fat or high-sugar comfort foods, according to the National Kidney Foundation

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Your lack of sleep

In a study out of Boston’s Brigham and Women’s Hospital, women who slept five hours or less a night were two-thirds more likely to suffer a rapid decline in kidney function, compared with women sleeping seven to eight hours a night. So far this is only a link—it’s not clear that poor sleep caused the kidney trouble—but poor sleep has been linked to diabetes and high blood pressure, the two main causes of kidney disease.

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Your sugary soda habit

African-Americans who drank the most sweetened drinks (sugary sodas, juices, and waters) had a 61 percent higher likelihood of developing chronic kidney disease (CKD),

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Your heartburn meds

People who took proton pump inhibitors for heartburn and acid reflux were more likely to develop kidney disease than people who took other forms of antacids such as histamine-2 receptor antagonists, a study shows. Exactly how these drugs may increase this risk is not fully understood, says the National Kidney Foundation, but the group notes that the drugs can cause an allergic reaction that leads to swelling inside your kidney (called acute interstitial nephritis). If caught early, the condition can be treated.

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The best way to get ahead of kidney disease is to know your risks, says Dr. Agarwal. In addition to a history of high blood pressure and/or diabetes, other risk factors for kidney disease include advancing age, ethnicity (African-Americans and Native Americans are considered higher risk), a structural kidney disease such as polycystic kidneys, and being born with a low birth weight.

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Too many bad air days

University of Michigan study suggests that air pollution can fuel chronic kidney disease. “Similar to smoking, air pollution contains harmful toxins that can directly affect the kidneys,” says study author Jennifer Bragg-Gresham, MS, PhD, a Michigan Medicine epidemiologist, in a news release. Fine particulate matter can lead to serious health effects including kidney disease when inhaled often. In addition, air pollution contains heavy metals such as lead, mercury, and cadmium—all of which can harm the kidneys, the study authors point out. Learn more about what air pollution can do to your health, and make sure you’re watching out for these hidden signs of kidney cancer you’re likely to ignore

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The importance of stress relief

Stress is a fact of life, but being stressed out is not. We don’t always have control over what happens to us, says Allen Elkin, PhD, director of the Stress Management Counseling Center in New York City. Yet, that doesn’t mean we have to react to a difficult situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it’s a physical one too, with damaging effects to the brain and the rest of the body. The more stressed out we are, the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses—and the less open we are to the beauty and pleasure of life

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Một chén gạo dưỡng ơn, một đấu gạo nuôi thù” kỳ thực là ý chỉ rằng nếu bạn giúp ai đó một việc dù rất nhỏ trong lúc nguy cấp, họ sẽ vô cùng cảm kích bạn. Thế nhưng nếu sau khi họ có thể tự làm được mà bạn vẫn tiếp tục giúp thì bỗng nhiên một lần nào đó bạn không giúp họ, có thể họ sẽ ghi hận với bạn.




Câu chuyện dưới đây sẽ giúp chúng ta hiểu rõ điều này:

Trước đây, có hai người hàng xóm, một người thì gia đình khá giàu có, người kia thì gia đình lại khá nghèo.

Hai gia đình này vốn không có ân oán gì, thường ngày quan hệ của họ rất tốt. Thế nhưng, có một năm, ông trời nổi cơn thịnh nộ, giáng xuống một trận thiên tai khiến ruộng đồng thất thu, mùa màng thất bát. Gia đình nghèo nọ không có thu hoạch, lại cũng không có dự trữ, không có gì ăn, họ đành nằm chờ chết. Lúc này, nhà giàu kia đã mua rất nhiều lương thực, họ nghĩ đến tình cảnh của nhà hàng xóm, bèn mang một thưng gạo cho họ để cứu nguy.


Gia đình nghèo kia vô cùng cảm kích, cho rằng đây chính là ân nhân cứu mạng. Sau khi qua khoảng thời gian khó khăn nhất, gia đình nghèo đến bày tỏ lòng cảm ơn đối với nhà giàu.

Khi hai nhà trò chuyện, họ nói đến việc chưa có hạt giống cho năm sau, nhà giàu bèn hào phóng tặng một đấu thóc để làm hạt giống. Gia đình nghèo lại hết lời cảm ơn rồi mang đấu thóc về nhà.


Về đến nhà, anh em nhà nghèo lại nói rằng: một đấu thóc này thì làm được gì chứ, ngoài ăn ra thì vốn dĩ không đủ để năm sau trồng, nhà giàu này quá đáng thật, lắm tiền như thế thì nên cho nhiều lương thực và tiền, chứ cho có một chút thế này thật quá là tệ.


Những lời này truyền đến tai nhà giàu kia khiến họ rất tức giận, họ nghĩ rằng mình đã tặng nhiều lương thực không công như thế, chẳng những không cảm ơn mà còn đố kỵ xem mình như kẻ thù, thật đúng “chẳng phải là người”.

Thế là, vốn dĩ quan hệ của hai gia đình rất tốt, từ đó trở thành kẻ thù của nhau.


Câu chuyện “Một chén gạo dưỡng ơn, một đấu gạo nuôi thù” này có ý nghĩa rằng khi việc ‘cho đi’ trở thành một thói quen thì rồi sẽ thành trách nhiệm không thể chối bỏ được. Có câu nói rằng: Dục vọng giống như nước biển vậy, uống càng nhiều sẽ càng khát. Dục vọng, ham muốn thật ra chính là vết ngứa trong tâm hồn bạn. Đau còn có thể nhịn được, còn ngứa thù thì càng gãi sẽ càng ngứa!


Ngọc Trúc

trithucvn.net



at 12:48 AM

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What Your Doctor’s Really Thinking (But Won’t Say to Your Face)



Nancy Kalish




Here’s what your doctors would tell you if they weren’t worried about time, lawsuits, or hurting your feelings.




Put away your phone!

“I hate when patients text during a visit. It tells me that they do not value my time. I feel disrespected. I have left patients talking on their phone in the examining room and moved on to see another patient.”

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Oncologists hate pink

“Of course raising money is great. But during breast cancer–awareness month, in October, everyone comes in thinking she has advanced breast cancer. Our patients hate it because they can’t go anywhere without being reminded of their disease

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Don’t ask me to lie

“I’ll get a call from a daughter who says, ‘Don’t tell my dad I called you, but you need to know he’s having chest pains again.’ Now I’m not supposed to know, but I do know, which is bad for everyone. I want to sit down and say, ‘John, your daughter says you’re having symptoms that you’re not telling me about.’ I don’t like those kinds of secrets.”

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Don’t ask me to lie

“I’ll get a call from a daughter who says, ‘Don’t tell my dad I called you, but you need to know he’s having chest pains again.’ Now I’m not supposed to know, but I do know, which is bad for everyone. I want to sit down and say, ‘John, your daughter says you’re having symptoms that you’re not telling me about.’ I don’t like those kinds of secrets.”

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Your missed appointments really worry me…

“I want to give my patients the best care, so I get frustrated when they turn it around and accuse me of trying to ‘pay for my new boat’ instead of taking responsibility for their disease. When patients delay treatment, something as simple as a filling can become involved and costly.”

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…But late is better than never

“When a patient finally comes in, years late, I walk in with a smile and an outstretched hand. ‘Where have you been, stranger? So glad you are here! Tell me, what has happened since I last saw you? I know patients are busy. I know it is not in our nature to think about our health, even though we should. With good health, you can always make more money. With more money, you can’t always buy good health. So the fact you are here is a good thing.’”

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I’m not scared of your Google search

“When patients come in with three inches of printouts, I know I’m going to have a good conversation. But they’ve also almost always terrified themselves beyond need. I wish they would e-mail or call me so I could put things in perspective. But in general, patients who have researched their condition tend to educate faster and take better control of their care

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I could use sympathy too
“Many doctors have depression, so don’t take it personally if they seem distant. Our greatest desire is to help patients. That’s why we delayed starting our lives until our 30s. Many doctors give up their own family life to overextend themselves to you. And they’re kind of a mess after years of doing that. I’d like to see more patients have more empathy for doctors. It would be so great if a patient said, ‘You look kind of frazzled today. Can I give you a hug

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Tell me your story, not your symptoms

“I like it when my patients in the ER tell me things like ‘I was running my usual five miles when at mile one, I started to have chest pains that stopped when I sat.’ That’s much more helpful than just saying ‘I had chest pains

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I contradict you very carefully

“Even if a patient is wrong about her problem, it’s not helpful to tell her so. Finding the right answer is the best way to dispel the wrong answer. I never try to shake someone’s belief until we have enough facts to do it.” —Mark Liponis, MD, corporate medical director of Canyon Ranch in Lenox

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I trust your gut


“Parents are so smart and so intuitive and know what’s normal for their child and what’s not. So I always work to take them seriously.”

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Sometimes I don’t know what’s wrong

“Doctors are supposed to know everything, but we don’t. When I’m worried about whether a treatment will work, getting sued is always in the back of my mind. It’s scary

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I welcome your e-mails—within reason


tell all my patients that we need to be on the same page for surgery. If that means you need to e-mail me 30 questions, then it’s totally fine. But don’t expect that I’ll e-mail you back. I’ll call instead

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I may cave to your pressure

“If you really want a test that’s not covered by insurance and not really necessary, I’ll give in as long as it’s not ridiculously expensive or invasive. In primary care, our relationship is important. If you feel like I resisted your seemingly innocuous request, you’re not going to trust me. This way, I keep you as a patient so I can steer you toward appropriate tests

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I run late for good reasons…

It’s hard to be a patient, but it’s also really hard to be a doctor and walk into a new room every 15 minutes with a new family and new challenges. One person shows up late, and it creates a domino effect. But when a teen comes in and admits feeling suicidal, I’m not going to kick her out. Sometimes I want to go into the next exam room and say to the irritated person who’s been waiting, ‘You are so lucky your child is healthy. If you’ve never had to double your doctor’s time, you’re just really lucky.’ ” —Wendy Sue Swanson, MD

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But you’d better have a good excuse if you’re tardy

“When patients are very late, the good doctor in me feels that there must be a valid reason, and I want to accommodate them. The bad doctor wonders how they could be so inconsiderate. Why should my other patients have to wait because someone else could not be punctual? Typically, I will see a late patient as long as it does not inconvenience other patients.” —David Broyles, DO

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Second opinions help me too

“They could confirm my diagnosis, which means the patient will have confidence in it, and that could reduce my liability. And if the other doctors don’t agree, I might learn something

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I read your body language

“A patient’s gaze tells more than any exam. A patient who is modifying his history — because of anxiety or concern about what I might say — makes poor eye contact, squints, and looks slightly distracted. If he is trying to control me, he may stare without blinking, ignoring things I say, and tend to give short answers. You can spot pain from the distant, glazed nonfocus of a patient’s gaze.” —James C. Salwitz, MD

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I relish your tough case
“Here’s how I react whenever a new patient tells me, ‘Every other doctor said that this was all in my head.’ On a bad day, I might think, This patient has a million complaints, and I am never going to figure out what’s really wrong. On a good one, I will see it as a therapeutic challenge. Most days are good days.” —Kenneth Lin, MD, MPH

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I never get over losing patients\

old doctor friend used to say that a piece of you dies with each of these cases. When you’re taking care of people for 15 years, you really get to know them and their families. I know all the children and the best vacations and who fishes. I go to most of the funerals. After someone has passed away, you wake up at 3 a.m. thinking about him or her.” —

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I hate seeing you suffer

“I know the old joke that dentists like to inflict pain, but I hate it. I spend a lot of time telling patients to let me know when they feel they need a break or additional anesthetic. I think about those patients quite a while after the procedure.” —Colleen DeLacy, DDS

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Your vaccination joke isn’t funny

“I deal all the time with parents who don’t want to vaccinate their kids. Some people get so scared by myth that they can’t pay attention to science. My job is to listen to their true concern and dispel their worry with the best science. But I can get really upset when they joke that their choice not to vaccinate is going to make my job harder. Yes, it does make it harder, and that isn’t funny at all.” —Wendy Sue Swanson, MD

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Your vaccination joke isn’t funny

“I deal all the time with parents who don’t want to vaccinate their kids. Some people get so scared by myth that they can’t pay attention to science. My job is to listen to their true concern and dispel their worry with the best science. But I can get really upset when they joke that their choice not to vaccinate is going to make my job harder. Yes, it does make it harder, and that isn’t funny at all.” —Wendy Sue Swanson, MD

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Why don’t you follow directions?

When I was new and patients didn’t take my advice, I would be like, ‘Why are you even seeing me?’ I’m still a little irritated, but I’ll try to probe what’s really going on. Maybe there’s a financial reason, or they didn’t understand directions. Sometimes patients won’t want to be helped until after a heart attack or a stroke. In a few cases, it may never happen. It’s been part of my maturation as a physician to feel comfortable with that.” —Kenneth Lin, MD, MPH.

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11 Bad Health Habits That Doctors Need You to Stop Doing ASAP



Tina Donvito




You might think these things aren’t a big deal, but they can take a toll on your body over time. Do you have any of these bad habits?




Holding your pee

When you gotta go, you should go! Holding it in for too long is not good for your health. “Urine is like a creek or river,” says Grant Fowler, MD, vice chair of family and community medicine at McGovern Medical School at The University of Texas Health Science Center at Houston (UTHealth), and a member of the medical staff at Memorial Hermann-Texas Medical Center. “If you block it, the stream becomes stagnant and gives bacteria the chance to grow in the bladder, and maybe to move back upstream to your kidneys. Keeping it flowing minimizes the risk of infection.” Asif Ansari, MD, medical director of the Montefiore Medical Group, says holding it can put you at risk for bladder, kidney, and even prostate infections, especially if you have an underlying urological condition or are pregnant. In addition, some studies have shown that holding it for too long can actually stretch out your bladder, a condition called “infrequent voiders syndrome.” Plus, if you’re not going four to seven times a day (at least every four to six hours), you’re probably not drinking enough fluids, and may be dehydrated.

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Constantly chewing gum



You might think gum gives you fresh breath, or maybe it helps alleviate tension, like squeezing an oral stress ball. But if you chew gum all the time, it could be putting too much pressure on your jaw. “The temporomandibular joint—at the top of the jaw—is a synovial joint just as seen in the knees,” says Jeannette South-Paul, MD, medical director of the community health services division of UPMC, Andrew W. Mathieson Professor and chair of the department of family medicine at the University of Pittsburgh Schools of the Health Sciences. “If you use those joints too much, you can develop arthritis, clicking, and pain.” Plus, swallowing too much air can lead to stomach upset, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

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Biting your nails

Another nervous habit that’s really not good for you is chewing on your nails. “Biting your nails can result in damage to the nails and infection of the skin surrounding it, called paronychia,” Dr. Ansari says. The spread of germs can work the other way, too. “In addition, this can introduce viruses into the body, resulting in upper respiratory and other infections,” he says. Dr. Fowler says you could also damage your teeth, or even crack a tooth! Plus, the psychological reasons why you do it need to be addressed. “Biting nails is usually a subconscious habit frequently made worse by anxiety,” Dr. Fowler says. “What is making you so anxious? Anxiety itself may not be dangerous, but it can affect the quality of your life.” A study from Canada found that nail biting is also caused by boredom and frustration—two traits of perfectionists, according to the research.

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Skipping brushing or flossing
You’re tired and fall into bed without taking care of your teeth—we’ve all done it, right? Well, skipping a brushing or flossing is worse for you than you think, especially if you make a habit of it. “Skipping teeth brushing or flossing are the biggest risks for dental decay,” Dr. Fowler says. “And poor dentition is a risk factor for many things including major, overwhelming infections and malnutrition—especia lly in the elderly—and also cardiovascular disease.” Whoa, heart disease? Turns out, the connection is not yet fully understood, but studies have shown a link. The theory is bacteria in the mouth can move into the bloodstream, creating an inflammation of the blood vessels, according to the Cleveland Clinic. Brush twice daily, floss once a day, and see your dentist regularly to avoid this. “Not maintaining this routine contributes to cavities and gingivitis—gum infections and inflammation—the major cause of early tooth loss,” Dr. South-Paul says. Dr. Fowler also recommends an electric toothbrush to get to places regular brushes miss.

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Staring at a computer all day

According to the American Optometric Association, the average American worker spends seven hours staring at a computer screen, which can result in computer vision syndrome. “Staring at a computer screen for extended periods of time can result in visual issues, including eye strain and even retinal damage,” Dr. Ansari says. Research from the National Eye Institute showed that nearsightedness among Americans ages 12 to 54 has leapt from 25 percent to 42 percent since 1971, likely due to more time indoors staring at screens. Dr. Ansari suggests following the 20-20-20 rule: Every 20 minutes take a 20-second break to stare at something 20 feet away. “This reduces the strain on your eyes and also increases blinking, which can soothe dry and irritated eyes,” he says. Plus, staring at bright screens (including phones and tablets) decrease quality of sleep, he says, so put the phone down before bed. Here are some more habits you didn’t realize were actually bad for you—and the best ways to stop them.

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Sitting for too long

Along with staring at a screen, simply sitting all day has bad consequences for our health. “As a chronic behavior, [sitting] leads to all the risks associated with a sedentary lifestyle including weight gain, diabetes, and high blood pressure,” Dr. Ansari says. Although some research shows an increase in blood pressure or numbness specifically while sitting cross-legged, Dr. Ansari says those effects are only temporary, and won’t really affect long-term health. “Crossing your legs doesn’t cause clots except for those at risk of arthritis or high blood pressure, or those who are physically inactive longterm,” Dr. Fowler agrees. But, walking throughout the day helps to prevent arthritis, and can also help to prevent high blood pressure. “Most of the harmful effects are from the simple act of sitting for prolonged periods,” Dr. Ansari says. Studies show walking around periodically can help. When you are seated, it’s important to have good posture so you don’t get neck or backaches. “When you do sit make sure you scoot into the seat and use the back of the chair to help you sit up straight,” Dr. Ansari says. “This will help ease the tension on your back muscles. Your knees should be at 90 degree angles and your feet flat on the floor.”

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Slouching

Whether sitting or standing, slouching actually has negative effects on your overall health. “If you are leaning over, our heads are very heavy compared to rest of body—it puts a lot of leverage on the neck,” Dr. Fowler says, which can lead to tension headaches. Leaning over is also really bad for your back. “This can increase the risk of a disc rupturing or herniating, resulting in pain and pinched nerves,” he says. Not sitting up straight can also cause some unexpected problems. “Poor posture while seated can cause abdominal discomfort and issues with digestion, including constipation,” Dr. Ansari says. This happens because your intestines get compressed, which studies show inhibit their ability to push food through the digestive tract. Plus, “slouching or hunching over can decrease the amount of air you are able to take into your lungs,” Dr. Ansari says. “Some studies have also shown that people with poor posture may be more prone to depression

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Carrying a heavy bag on one shoulder


big purse can help us feel prepared for any situation, but unless it’s a backpack, it may be hurting your health. “When you carry heavy bags on one side, you disturb the angle of your neck, and it can cause pressure on the nerves that come between the vertebrae in the neck and provide sensation to the arms,” Dr. South-Paul says. “If there is pressure on the nerves as they exit the neck, one can experience numbness, tingling, and even pain in the shoulders and arms.” Ouch! The American Chiropractic Association says your bag should weight no more than ten percent of your body weight. The negative effects are even greater if you always carry your bag on the same side, so try to switch it up—and don’t use your phone while holding your bag, which throws off your alignment even more. But men aren’t off the hook either—keeping your wallet in your back pocket can cause back problems, too.

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Wearing the wrong shoes

This is probably not news for women who wear high heels: They kill your feet, and your whole body can feel the effects. “Your footwear influences the health of your feet, knees, hips, and back,” Dr. South-Paul says. “We weren’t built to wear high heels, and that predisposes women to bunions, Achilles tendon tightness, and associated problems.” But it’s not just stilettos that are causing shoe woes—flip-flops and other shoes without support can damage your body as well. A study from Auburn University showed that wearing flip-flops actually changes the way you walk, which can cause problems from your feet up to your hips and lower back. For long-term use, make sure your feet and ankles are properly supported. For working out, make sure your shoes aren’t too worn. “If you are a runner, you systematically wear down the support within your running shoes—we often think your shoes are good for no more than 300 miles,” Dr. South-Paul says. “After that, even if the uppers aren’t raggedy, you have lost the necessary support in the soles of the shoes to protect your feet—predisposing the bones in your feet to soreness and stress fractures.” These 15 common bad hygiene habits are even worse

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Not applying sunscreen everywhere

You know about the importance of sunblock to protect against the sun’s harmful rays—but it’s tempting to do a quick job putting it on, missing certain areas. “The most worrisome spots to remain covered are the face and trunk—as well as the hands and feet,” Dr. South-Paul says, which includes in between your toes and your nail beds. According to the Cleveland Clinic, the ears are the third most common location to get skin cancer, so make sure you slather sunscreen there. Other missed locations are the scalp (even if you have hair), eyelids, lips, neck, and armpits. Plus, you need to reapply, which is easy to neglect when you’re having fun in the sun. “Where most folks get in trouble is forgetting they need to reapply the sunblock every time they get out of the water when swimming,” Dr. South-Paul says. “But your skin never forgets the sun rays it absorbs, so protection is always needed.”

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Having an erratic sleep schedule

Getting good and consistent sleep is crucial for our body’s overall functioning, but the temptation to stay up late or indulge in other bad sleep habits can take their toll. “What is problematic are those who have erratic bedtimes, watching TV and dozing off on an irregular schedule, using things like alcohol and caffeine to relax or alert you, or exercising too vigorously within an hour of bedtime,” Dr. South-Paul says. These behaviors are likely to disrupt sleep patterns, she says. What about hitting the snooze button? If you’re a serial snoozer and hit the alarm multiple times, you’re cutting down on good, constant sleep—plus, if you’re not ready to get up, it probably means you didn’t get enough sleep. According to some sleep experts, hitting snooze can set you into a new sleep cycle that you won’t have time to finish, leaving you in a state of sleep inertia that may cause you to be groggy throughout the day. Next, find out some habits you’ve always thought were healthy that you actually need to stop doing.

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15 Health Myths That Make Doctors Cringe



Charlotte Hilton Andersen




Do you believe in “base tans”? Have you sworn off bread forever? Are you logging endless miles on the treadmill? Read this. Now.




The more water you drink, the better

Water may be the healthiest beverage (not to mention necessary to life) but you can definitely get too much of a good thing, says Neal Schultz, MD, NYC dermatologist, founder of DermTv.com and creator of BeautyRx. At best, overhydrating will have you peeing every 30 minutes and at worst it can kill you. There is a “right way” to drink enough water and it comes down to trusting yourself. Your body is great at knowing how much water it needs, so forget drinking eight cups a day or half your body weight in ounces or any other prescribed amount. “You should drink to your thirst, not to meet an arbitrary number,” he advises.

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Getting a base tan can prevent sunburns

Even though skin cancer is the leading cause of cancer deaths in adults under 40, many people still hold the faulty belief that getting a “base tan” will protect them from sunburns and cancer, make them look youthful, or clear up acne. Not so, says Jennifer Caudle, DO, board-certified family physician and assistant professor at Rowan University. There is no such thing as a “little” tan and all tanning increases your risk of cancer. Nor will it help your skin, in fact, sun damage is the primary cause of wrinkles, she adds

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Juice diets or other “detoxes” work

As long as you have a healthy liver and kidneys, your body can detoxify itself just fine, Apovian says. Moreover, trendy detox diets can harm you. “Drinking lots of juice does not assist with removing toxins from the body,” says Dr. Caudle. “In fact, many juices are high in sugar which can result in a blood sugar spike, quickly followed by a crash. Furthermore, being on a juice fast for an extended period of time may result in malnourishment.”

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You can only get an STD through having sex

Sexually transmitted diseases” have “sex” right in the name so you might assume that is the only way to get them. Not so, Dr. Caudle says, adding that many people interpret that to mean only “traditional” penetrative sex and think that a condom is all they need to protect them. While condoms are definitely necessary, the reality is that you can get some STDs through any type of sexual contact, including oral sex and even just skin-to-skin contact if one partner has open sores, she adds. Condoms are a great start but they’re not the only precaution you should be taking

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Gluten is bad for you

Gluten-free foods and diets are everywhere these days and many people believe that gluten, a protein found in some grains, is toxic to health or causes weight gain. Not true, says Caroline Apovian, MD, director of the Nutrition and Weight Management Center at the Boston Medical Center and professor at the Boston University School of Medicine. “Only about one percent of the U.S. population has Celiac disease and another small percentage may have a gluten intolerance, but if you do not have any of the above, eliminating gluten from your diet does not offer health benefits, including weight loss,” she says. Whole grains are a great source of fiber and vitamins and processed gluten-free versions of whole grain foods are often higher in sugar and preservatives, and lower in protein and fiber, making them the less healthy option, she adds

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These 8 Myths About Carbs Could Be Wrecking Your Health



Marissa Laliberte




Eat the foods you love while losing weight, preventing disease, and slowing aging—sound too good to be true? John McDougall, MD, explains why you should embrace carbs and starches in ‘The Healthiest Diet on the Planet.’




Myth: Carbs leave you drained and foggy-brained

Truth: Every cell in the body uses carbohydrates for energy. When the brain can’t access the carb glucose for energy—like in a low-carb diet—it turns to ketones from fats instead. But a 1995 study in the International Journal of Obesity and Related Metabolic Disorders found that burning ketones instead of glucose leads to impaired brain function. Just like athletes load up on carbs before an event, you can turn to carbs several times a day to keep your energy up in your hectic life, Dr. McDougall says. These healthy snacks contain a moderate amount of carbs and can help stop cravings

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Avoiding gluten is healthy for everyone

Fact: Gluten-free products might be popping up more and more in grocery stores, but that doesn’t mean they’ll give you a health benefit. Less than 1 percent of people who eat a Western diet have celiac disease, McDougall’s research has found. Unless you have gluten intolerance, there’s no dietary need to eliminate gluten. And many people who have self-diagnosed themselves with a gluten intolerance could be wrong:

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Myth: Cutting out gluten will help you lose weight

Fact: You might think that at the very least, the diet restrictions of going gluten-free would make people cut calories. But a 2012 study in the Journal of the American Dietetic Association found that after nixing gluten, almost 16 percent of people with celiac disease who were at a normal or low BMI moved to an overweight BMI class, and 22 percent of those who were already overweight gained weight

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Myth: Humans weren’t designed to eat starches

Fact: Several studies have shown human ancestors ate starches. A 2010 issue of Proceedings of the National Academy of Sciences reported that Europeans started processing starches, maybe ground into flour, 30,000 years ago or earlier. Research in a 2011 issue of the journal said starch grains have been found in Neanderthals’ skeletal teeth from 44,000 years ago. Hunter-gatherers did eat meat products, but most of their calories came from plants.

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Myth: Carbs cause type 2 diabetes

Fact: You can eat bread without dooming yourself to type 2 diabetes. A 2013 article in Nutrition Journal found that people who ate whole grain-rich diets had a 20- to 30-percent reduced risk in developing type 2 diabetes. Dietary fat, on the other hand, can increase blood-sugar levels and cause people with type 1 diabetes to require more insulin, according to a 2013 study in Diabetes Care

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Eating carbs will lead you to heart disease
Carbohydrates aren’t your heart’s enemy. People who ate low-carb diets had higher risk of mortality than those who ate more carbs, and cutting carbohydrates didn’t help protect against coronary heart disease, according to a 2013 report in the journal PLoS ONE. The study concluded that people avoiding carbs tend to replace them with animal-based protein, rather than plants and fiber

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Grains cause inflammation

Some say carbs are loaded with ingredients that cause inflammation that will in turn lead to practically every disease, but the research says otherwise. For instance, a study in the 2010 issue of the Journal of Nutrition found that women who ate more than a serving of whole grains were less likely than those who didn’t eat any to have moderate or elevated inflammation

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Carbs raise blood sugar

Fact: A high-carb diet could actually reduce blood sugar levels. McDougall’s 2014 study printed in the Nutrition Journal found that participants who got 80 percent of their calories from carbs saw an average drop in blood sugar of 3 mg/dL.

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If you're looking for low-carb diet tips, these easy, step-by-step changes will help you swap out less-filling options and still feeling satisfied.

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Low-Carb Diet Step #1 (https://www.vietbf.com/forum/usertag.php?do=list&action=hash&hash=1) : Skip the dinner rolls.
Bread isn’t bad for you, especially if it’s whole grain. But if you had a sandwich at lunch or toast with your eggs at breakfast, that’s probably all the bread you need for the day

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49 Secrets Your Pharmacist Isn’t Telling You


When you pick up your prescription, at a minimum, ask…





What is this drug? What does it do? Why am I taking it? What are possible side effects? and How should I take it? Not only does this help you to use the drug correctly, it’s also a good way to double-check that you’re getting the right drug. Half the prescriptions taken in the U.S. each year are used improperly, and 96 percent of patients nationwide don’t ask questions about how to use their medications. Make sure you know about these 10 super-important questions you must ask before taking prescription medications.

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We’re human

And we make mistakes—about two million a year. Ask if we use a bar-code system to help keep us from pulling the wrong drug off the shelf or giving the wrong strength of the right drug.

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Your pharmacist has spent more time studying drugs than even your doctor has


Go ahead and call me doctor; I’m just not that kind of doctor. Since mid-2004, pharmacy students must pursue a doctorate in pharmacy (Pharm.D) in order to be licensed. Pharmacists licensed before then must have at least a Bachelor of Pharmacy and pass a series of exams. This is why your pharmacist probably knows more about your health than your doctor

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All pharmacists are not created equal

A less-qualified pharmacy technician may have actually filled your prescription. Currently, there is no national standard for their training and responsibilities.

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People assume that if it’s over-the-counter, it’s safe

According to Daniel Zlott, a pharmacist at the National Institutes of Health, this may not always be the case for you. “I’ve seen serious complications” with over-the-counter meds

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An over-the-counter version of your medication might do the trick

You may just need to take more pills and forgo insurance reimbursement. But always talk to your pharmacist, and do the math

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We’ll save you money if we can



“A good part of a pharmacist’s time is spent dealing with patients and their incomes,” says pharmacist Cindy Coffey. Part of that is suggesting generic or OTC alternatives. Or if a doctor has prescribed a newer drug with no generic alternative available, says Zlott, “I might call the doctor to suggest an older drug that’s equally effective

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I’d think twice about using a drive-through pharmacy


Our drive-through window may be convenient, but most pharmacists don’t like them. An Ohio State study found that pharmacists believe the distractions associated with drive-through service contribute to delays, reduced efficiency and even dispensing errors. They also create the unrealistic expectation of fast-food-like service. So the next time you’re frustrated and stuck behind five cars, try to remember that getting the wrong prescription is much more dangerous than getting the wrong burger at McDonalds’s—and try to be patient

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The more I know you, the more I can help you

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Generics are a close match for most brand names

But I’d be careful with blood thinners and thyroid drugs, since small differences can have big effects.

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Don’t try to get anything past us

Prescriptions for painkillers or sleeping aids always get extra scrutiny

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14 Things to Never Lie to Your Doctor About



Lindsay Tigar




How much you smoke, drink, eat, and exercise, whether you use protection during sex, how often you go out in the sun—it all matters
Your surgical history

When you first see a new doctor because you switched jobs and healthcare providers or relocated to a new town, you’ll be filling out tons of medical and insurance forms. A biggie in the long slew of “yes” and “no” checkboxes refers to your surgical history. From minor procedures to major operations, Manhattan plastic surgeon David Shafer, MD, says being honest about your past will help alleviate complications in your future. Though many of his surgeries are elective, every surgeon needs background info to minimize your risk for scar tissue, reactions, and more. “I always find it concerning when a patient tells me they have never had surgery, and when I examine them, they have what are clearly facelift incisions,” he shares

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Your age

As you begin to approach middle-age, start menopause, or feel those aches and pains of getting older, you might be tempted to tell a little white lie about exactly what decade is on your birth certificate. While it’s likely not a big deal to fudge the truth to a bartender, grocer, or random stranger at networking event, your doctor needs to know the honest truth about everything, including how many candles were on your last birthday cake. Not only is your age a crucial element to how they prescribe a treatment, but it’s information they’re going to find out, no matter what. And lying could break that essential doctor-patient trust. “I know patients don’t like admitting their age, but it’s very important to be truthful,” Dr. Shafer says. “If a patient tells me they are 49 but then their insurance card shows a birthday indicating they are 57, I have to wonder if the patient is lying about anything else.”

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10 Crucial Health Tweaks to Make by Your 50s



Kim Fredericks




Your half-century mark is more than just a milestone birthday celebration. Preventive steps now can help you roar into your 50s with a healthy body, a strong mind, and a happy outlook.


Get a colonoscopy
For most people, your 50th birthday is the signal that it’s time for a first colonoscopy screening—and you should know the best time to schedule your colonoscopy. During the procedure, your doctor will use a long, lighted tube called a colonoscope to examine your colon for polyps, which can be early signs of colon cancer. The procedure, which is done while you’re under sedation, is painless and the benefits are great. Discovered early, colon cancer is one of the most preventable and treatable forms of cancer—but it rarely has symptoms until it’s progressed to a deadlier stage. According to the Colon Cancer Alliance, colon cancer is the third most commonly diagnosed cancer and the second leading cause of cancer death in men and women in the United States. Nearly 90 percent of new cases occur in people over age 50. Colon cancer usually begins as a small, slow growing growth in the colon that, if left unchecked, can progress into cancer. “It is a disease that is 90 percent beatable if caught early,” says Michael Sapienza, CEO of the Colon Cancer Alliance. For those fearful of the procedure, which requires sedation and taking a day off of work, other procedures are available, but the colonoscopy is the most complete screening method available because it can identify and remove polyps in a single session and there’s really nothing to be nervous about. Check out these colonoscopy prep tips from doctors. “If you are not doing it for yourself, do it for others—your family,” says Sapienza. While most adults have a first colonoscopy at age 50, those with risk factors such as a family history of colon cancer,

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Visit the eye doctor


Needing reading glasses is the most annoying sign that says ‘yes you really are aging,’” says Ruth D. Williams, Clinical spokesperson for the American Academy of Ophthalmology. “It’s the first irreversible sign of aging, while others—like weight gain—you can go to the gym to get rid of.” Age-related eye care starts with a baseline eye exam, usually done at age 40, and serves as an important first step because many signs of eye disease are subtle. “Glaucoma is one disease that can develop before the patient realizes it,” says Williams. Other diseases that crop up with age include early cataracts, decreased vision, trouble seeing when driving at night, eye pain, redness, and flashes and floaters in the eye. These are all signs that should prompt a visit to the eye doctor. “A sudden appearance of flashes and floaters can indicate retinal detachment, while trouble with driving at night can be an early indication of cataracts,” says Williams.

When it comes to caring for your eyes, the advice is similar to caring for the rest of our health—stop smoking, avoid second-hand smoke, and wear sunglasses that offer 100 percent protection from UV rays. “The bigger the sunglasses, the better,” says Williams. “Protection from the sun helps prevent macular degeneration and cataracts, and wearing big sunglasses also protects the fine skin around the eyes, reducing your chance of getting wrinkles.” Eating colorful fruits and vegetables is also a must for eye health. “Research has shown that eating leafy greens slows the development of glaucoma and decreases the risk of macular degeneration,” says Williams. “I believe the data so much that I put leafy greens in everything I eat.”

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Foods That Can Help Protect Your Eyesight



George Miata



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New research reveals foods that help protect against three leading age-related vision thieves:

Healthy Vision and NutritionComstockCom plete
Reduce the risk of glaucoma, cataracts, and macular degeneration.


Glaucoma. Just one serving a month of kale or collard greens or more than two servings of carrots a week reduced the risk of glaucoma by more than 60 percent in a UCLA study of 1,000 women. Scientists believe that high levels of vitamin A and other antioxidants in these veggies help protect crucial cells in the optic nerve.

Cataracts. Adults who regularly drink orange juice and also include C-rich foods such as red and green bell peppers, tomatoes, and broccoli in their daily diet are 45 percent less likely to develop cataracts, according to new research from Australia. Vitamin C may help counteract the lens-clouding effects of light and heat.

Macular degeneration. Eating oatmeal, high-fiber cereals, and whole-grain breads cuts the risk of macular degeneration by about 39 percent, shows a recent study. Complex carbs prevent blood sugar swings that can damage delicate cells in the center of the retina.

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8 Ways Beer Is Actually Good for You



Vanessa Voltolina




Who knew?! From helping your heart to fighting cavities, a daily brewski (or two) can boost your health.




Move over, vino! Beer’s good for your ticker, too

Is beer good for you? Well, it’s good for your heart, and there is science to back that up. Wine often takes center stage during heart-health discussions. But don’t shortchange the health benefits of beer. According to a study done by researchers at the University of Cambridge and University College London drinking one pint of beer a day has been linked to a reduced risk of developing some cardiovascular diseases. The study analyzed the electronic health records of nearly 2 million healthy UK adults. People that were moderate drinkers were less likely to see a doctor for seven conditions including heart attacks and strokes caused by blood clots than those who were heavy drinkers or didn’t drink at all.

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Beer may protect against rheumatoid arthritis

Alcohol, including beer, has anti-inflammatory properties, which is likely why it is linked with such positive implications for heart health, as well as other diseases triggered by inflammation. A study published in Arthritis & Rheumatology, which included 1.9 million participants from the Nurses’ Health Study (NHS), found that women who drank two to four times per week had a 31 percent decreased risk of rheumatoid arthritis compared to their fellow teetotalers

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Beer is an antimicrobial for your mouth

Beer and hops (as well as red wine and coffee) contain antimicrobial compounds that may help fight unwelcome oral germs linked to plaque and gum disease. While one of the benefits of beer is a healthier smile, that doesn’t mean you should skip brushing and flossing altogether. They’re still necessary to have good oral health.

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Beer could protect your eyesight

Could drinking beer set you up for better long-term ocular health? Perhaps. A 3,654-person study published in the American Journal of Ophthalmology found participants with moderate alcohol consumption had a 50 percent lower incidence of cataract surgery (versus non-drinkers and heavy drinkers) over a period of five to ten years. Antioxidants in wine and beer may be responsible for these benefits; a number of studies show that cataracts and macular degeneration are more prevalent when a diet is low in antioxidants. We’ll toast to that!

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Beer could reduce your risk of kidney stones

Kidney stones are tiny, hard mineral deposits that form inside the kidneys, which may be a result of dehydration or certain food choices. If you’ve ever experienced them, you know that they can be very painful to pass. A Clinical Journal of the American Society of Nephrology study following almost 200,000 participants found those imbibing about one beer a day had a 41 percent lower risk of forming kidney stones. Researchers believe this may be due to the diuretic properties of beer and other alcohols.

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Beer may lower the odds of type 2 diabetes

You hear phrases like “beer belly” and wonder how on earth a brewski could reduce your diabetes risk. But a meta-analysis of 15 studies found that moderate alcohol consumption, including beer, may reduce the risk of developing type 2 diabetes by 30 percent. There may be many factors at play, including the anti-inflammatory effects of alcohol, according to study authors. Other research in people without diabetes has found positive effects of moderate alcohol consumption on insulin and triglyceride levels. It’s important to emphasize that moderate consumption is key; overdoing it may actually increase the risk of type 2 diabetes.

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Beer can help your bones

Beer is a rich source of silicon, which is a key part of bone formation and maintenance in the human body. A study done by the International Journal of Endocrinology found that incorporating silicon into the diet has the potential to prevent and treat osteoporosis, especially in post-menopausal women experiencing bone loss. Other foods that have silicon are whole grains, cereals, and some vegetables including green beans.

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Beer can keep your brain healthy

The silicon found in beer can also help your brain. It protects your brain from compounds that can eventually cause cognitive diseases. There is also a study that says a compound found in hops, xanthohumol, supports neuronal cells which can help prevent neurodegenerative disorders such as Alzheimer’s, dementia, and Parkinson’s. Cheers to a long, healthy life! Now that you can answer the question, “Is beer good for you?” with a confident

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8 Surprising Ways You Can Kick Your Sugar Addiction



Nicole Goehl




Here’s how to detox from sugar like a nutritionist, for fewer pesky cravings and mood dips—and possibly a little weight loss as a bonus.

Don’t cut out sugar (completely)
Quitting sugar cold turkey is too drastic—and a recipe for bingeing, or at least reverting to old habits. “Slow and steady wins the race,” says Tiphani Seibert-Martinez, MS, director of patient education at the Minnesota Center for Obesity, Metabolism, and Endocrinology. Making small, simple changes to your nutrition is easier to sustain, especially since you can train your taste buds to enjoy things that aren’t as sweet over time, Martinez says. Not to mention that the anxiety of trying to avoid “all sugar” creates stress. And stress turns on the “fight or flight” mechanisms, increasing production of hormones that can raise blood sugar levels and suppress immune function, both which can minimize the benefits of eliminating sugar in the first place

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Take a drink

Of water, that is. Adina Niemerow, CN, a culinary nutritionist and author of Super Cleanse, is a true believer that “food heals.” According to Niemerow, sugar cravings could be a sign that you’re dehydrated. Before you hit the vending machine, drink a glass of water and then wait a few minutes to see what happens,” she says. These are the clear signs you’ve been OD-ing on sugar.

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Learn all the names for sugar

goes by many names. Some terms to look for include lactose, brown rice syrup, molasses, and dextrose, to name just a few. What’s worse, sugar can hide in foods where you least expect it: Barbecue sauce, pasta sauce, reduced-fat salad dressings, breads, baked beans, and some flavored coffees can be packed with sugar

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Chill out and go to bed




When tired or stressed, your body will crave energy—usually in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late, or waking up too early. Niemerow recommends trying to nab a good eight hours of sleep a night. “And if you have to burn the midnight oil and start craving sweets, other experts say, reach for a small snack. Here are the secrets people on a low-sugar diet swear by to avoid sugar bombs.

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High-Protein Diet: How to Get Started



Alyssa Shaffer




From weight loss to building muscle, there’s plenty of evidence behind the power of protein. Here’s how to make it work for you.




Why you need protein

Whether you’re hoping to lose weight, build muscle, or just have more energy to power you through your day, a high-protein diet can help. “Protein plays a wide number of roles in the body,” notes Kelly Pritchett, PhD, RD, an associate professor in nutrition and exercise science at Central Washington University in Ellensburg, WA. “From cellular growth and repair to creating enzymes, helping with fluid and electrolyte balances and forming antibodies, protein is crucial.”

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The advantages of a high-protein diet

If you’re watching what you’re eating and trying to shed some extra pounds, making sure you have enough protein is key for both helping you reach your weight-loss goals and keeping you healthy. “You’ll shift more of your weight loss toward body fat and protect your lean muscle mass,” explains Roger E. Adams, PhD, a nutritionist and weight loss consultant based in Katy, TX and the owner of eatrightfitness.com. Studies have also shown that protein has a satiating effect. “It takes a longer time for your body to break down and digest most protein, so it delays your appetite and keeps you feeling fuller, longer,” says Adams.

Read on for why a high-protein diet is so important, whether it’s right

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Why we need protein

Protein is a critical part of our diet—we need it to feel full, have energy, build and repair muscle, process nutrients, and boost immunity, among other vital roles.”Protein is made up of amino acids that are the building blocks of body tissues, including muscles, blood vessels, hair, skin, and nails. It’s also involved in the production of enzymes and hormones that help the body to function normally,” says Kaleigh McMordie, a registered dietitian nutritionist. Why are these amino acids so important? McMordie gives a quick anatomy lesson (in case you spaced out in 10th grade): There are some amino acids that the body can synthesize, but others, called essential amino acids, we must get through our diet. Animal protein sources, such as meat, fish, milk, and eggs, contain all nine essential amino acids while most plant-based protein sources don’t have the full complement of amino acids in the exact right amounts (there are some exceptions, like soybeans). “That’s why it is important to include a variety of protein sources in order to get all of the essential amino acids, especially for vegetarians,” McMordie says. And if you’re a regular exerciser, protein is especially important, according to diet and lifestyle dietitian and registered nutritionist, Keith Akoob, EdD. “Protein not only builds muscle, but it also repairs and maintains muscle,” he says. “Muscle cells, like all living tissue, have a life. They eventually need to be replaced, so repair and maintenance are critical roles for dietary protein.” Don’t miss 7 signs you might not be eating enough protein.

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How much protein we need

There are many elements to consider when determining just how much protein you personally need on a daily basis, from how often you squeeze in a sweat sesh to how your body’s digestion is functioning. That said, there are some overall guidelines. As McMordie explains, “The RDA for protein for adult men and women is around 50 to 62 grams of protein per day. This will typically prevent any protein deficiencies,” she says. Though that’s a rough estimate, CCHE Chief Culinary Officer, Ken Immer notes, “Most often, we hear about recommending protein in specific gram amounts per day. However, that can be misleading because it should be closely tied to your total calorie needs, rather than just an arbitrary number,” he says. “There is a wide range of recommendations when it comes to the ideal percentage of calories from protein—10 to 35 percent of total calories, 10 percent being the absolute minimum, and 35 percent being the maximum before there is a toxicity to be concerned about.” As a general rule, Immer recommends that men aim for 140 grams and women shoot for 110 grams per day, which is more than the RDA, but still within safe limits. But what happens when you go overboard?

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You’re in a bad mood



Maybe you got into a fight with your partner before bed or you’re anxious about a presentation at work, but if you keep waking up on the wrong side of the bed, you might want to consider if too much protein is to blame. “When we are eating too much protein, we are often not eating enough carbs, like in low-carb or high-protein diets, and our brains actually run on sugar from those carbs,” Immer says. So what should you do? The easy solution is to recognize when we are swapping out too many carbs for protein, and to even out the difference. There’s no need to wolf down a pizza pie to brighten your mood. Instead reach for complex carbohydrates such as fruits, yogurt, brown rice, and whole grain oatmeal. Here are 6 subtle signs you are eating too many carbs.

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You’ve got brain fog

That afternoon slump is real. Feeling fatigued as the day rolls on might have you reaching for coffee or push you to nibble on a snack (or three), but it could be the amount of protein in your system that’s causing your eyes to glaze over and your thoughts to become incoherent. “Brain fog, in general, is also a possibility from too much protein, as a sugar deficit for the brain can cause your brain to actually shrink,” Immer explains. Overeating protein means that you might be displacing your carbs. This is risky because, as McMordie says, “carbs are the brain’s main source of energy, and without enough, it will be hard to concentrate.” Make sure your healthy snack between lunch and dinner has a nice balance of carbs and protein, so you feel full, without feeling foggy.

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You’re acting hangry

When too much time passes between meals, you might feel your upper lip curl and your patience run out. You might call it “hangry,” but a nutritionist might question whether you’ve had a few too many grams of protein in your day. “Without enough carbs, your body’s blood sugar dips, and you don’t produce enough mood-regulating serotonin, causing you to be ‘hangry,’” McMordie says. If you start to feel your fuse run short, McMordie suggests snacking on a side dish like Greek yogurt with berries, string cheese with fruit, or hummus with whole grain crackers, to stabilize your blood sugar and your mood.

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You’re gaining weight

It’s true that having a high-protein diet can satisfy your hunger, but if you go too far over the side of the pyramid, you might find your scale tipping over, too. “That’s especially true if you’re eating excess animal protein or downing protein shakes. Meat often means extra fat and also calories. And many protein shakes have added sugar to make them taste better,” McMordie says. “Over time, too many excess calories, no matter from fat, sugar, or protein, will cause weight gain.” To shift your meals in a healthier direction, McMordie says to “aim for balanced meals that include lean protein, whole grains, fruit and vegetables.” As a general rule, she adds, half of your plate should be fruits or vegetables, one quarter should be protein, and one quarter should be starch or whole grains. Next, check out how much protein you should be eating.

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You’re a little backed up

Having dependable, reliable digestion cycles will make you feel healthier overall and minimize any potential stomach issues. However, if your protein intake is too high, you might struggle to stay regular. “If you replace too much of your diet with protein, you may be lacking fiber from grains and vegetables. Fiber is important for digestion and regularity. Without it, you may experience digestive problems and constipation,” McMordie says. Aim for 25 grams of fiber daily from foods like whole grains (McMordie’s favorites are oatmeal and quinoa), vegetables, and fruit. Adding in a daily probiotic—or eating

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The 7 Best Probiotic Foods for Your Gut (That Aren’t Yogurt)



Charlotte Hilton Andersen



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One of the most astonishing recent health discoveries is how much our gut microbiome impacts our health. But when it comes to growing good gut bacteria, you have plenty of delicious probiotic foods to choose from.

Cold potatoes

Cold potatoes—that is, taters that have been washed, cooked, and cooled—are one of the best sources of resistant starch. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce diabetes risk and even lose weight

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It’s Time to Get the Facts Straight About Probiotics



Lindsay Tigar




Offering proven benefits, probiotics have been all the rage. But just as you would with any holistic notion that is suddenly trending on Instagram, you want to make sure you get the facts straight from doctors and nutritionists before stopping by your local pharmacy

What is a probiotic?
Found in all sorts of foods and also available in pill packs, probiotics aren’t you’re typical supplement like a vitamin or mineral: They’re bacteria. Before you wrinkle your nose at that, remember they’re the “good” bacteria that can help keep the bacteria population your body in balance. Probiotics are live microorganisms that, when present in adequate amounts, may offer health benefits, says Tsippora Shainhouse, MD. “Some benefits of probiotics are that they may be able to help prevent and even treat some infections and illnesses and promote healthy digestion and perhaps, a healthy immune system,” she explains. Try adding these probiotic foods to your diet right now.

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It’s Time to Get the Facts Straight About Probiotics



Lindsay Tigar




Offering proven benefits, probiotics have been all the rage. But just as you would with any holistic notion that is suddenly trending on Instagram, you want to make sure you get the facts straight from doctors and nutritionists before stopping by your local pharmacy

What is a probiotic?
Found in all sorts of foods and also available in pill packs, probiotics aren’t you’re typical supplement like a vitamin or mineral: They’re bacteria. Before you wrinkle your nose at that, remember they’re the “good” bacteria that can help keep the bacteria population your body in balance. Probiotics are live microorganisms that, when present in adequate amounts, may offer health benefits, says Tsippora Shainhouse, MD. “Some benefits of probiotics are that they may be able to help prevent and even treat some infections and illnesses and promote healthy digestion and perhaps, a healthy immune system,” she explains. Try adding these probiotic foods to your diet right now.

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Why are there so many different types of probiotics?

If you know anything about bacteria, you probably know that you contain a multitude. The bacterial cells in your body outnumber your human cells by about 3 to 1 ratio, technically making you more bug than human. This fact also helps explain why your local pharmacy carries so many varieties of probiotics. Stare too long and you’ll likely wind up with a furrowed brow, wondering where you should even begin. Start with the U.S. Probiotic Guide to get a thorough look at the tons of different types of probiotics, advises Keith Ayoob, MD. It lists the hundreds of different bacteria cultures, capsules and varieties that are available.

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What can probiotics do?
Primarily known as a remedy for gut ailments, probiotics gained their reputation by helping people tame the diarrhea that follows a course of antibiotics or a trip to a country with sketchy water. There’s also interesting research suggesting that probiotics can tame irritable bowel syndrome and other chronic digestive issues, skin problems like eczema, and urinary and vaginal health problems; they may even promote healthy teeth and gums

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Who should take a probiotic?

The long and the short answer: Everyone, at any age, depending on what’s going on in their lives or body. Even when you’re feeling at the top of your game, it can be beneficial to take a probiotic, especially if you struggle with any of the things probiotics can help with. People on a special diet, like being gluten-free, can mean you’re missing out on some of the microorganisms—such as yeast—your gut craves, says Svetlana Kogan, M.D. and author of Diet Slave No More!. It’s important to have a conversation with your doctor about your goals while taking a probiotic, says Dr. Kogan, since most experts believe you shouldn’t be on them forever. “I recommend them only as a temporary intervention, together with healthy diet and lifestyle changes,” she explains. “This leads to a permanent healthy outcome, at which point the patient does not need to take anything anymore,” she explains. One time you should absolutely take probiotics?

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You can get probiotic benefits from food

People who don’t regularly struggle with gut issues can still benefit from probiotics—and you don’t have to take a pill. Do you often find yourself bloating following a meal or know that you have a hard time digesting certain foods? Before you decide to invest in a daily probiotic, consider adding probiotic-filled foods into your diet, Dr. Ayoob says. “Start with yogurt and kefir, which have live and active cultures, are minimally processed, and can be included in most diets” he says. “I also encourage people to eat more pre-biotic foods, which have different types of dietary fiber that feed the good bacteria in your body.” What does he recommend? “Some fantastic sources are onions, garlic, all fruits, vegetables, whole grains, and legumes.”

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If you’re buying pills, read the label


Just like you check food labels to avoid certain ingredients (looking at you, high-fructose corn syrup!), pay attention to what is in your probiotic to ensure you make a healthy choice. “Look for a reputable manufacturer with many different strains of probiotics represented, and a strong potency (around 40-50 CFUs) if you are taking it because of antibiotic treatment,” Dr. Kogan says. There is no FDA regulation of supplements, she warns. However, consumerlab.com tests all supplements and publishes their results online, making it simple for you to get info on the effectiveness of a probiotic. It’s also smart to check with your doctor before adding anything new to your diet, not only for her opinion based on your medical history, but for her recommendations, too

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If you’re buying pills, read the label


Just like you check food labels to avoid certain ingredients (looking at you, high-fructose corn syrup!), pay attention to what is in your probiotic to ensure you make a healthy choice. “Look for a reputable manufacturer with many different strains of probiotics represented, and a strong potency (around 40-50 CFUs) if you are taking it because of antibiotic treatment,” Dr. Kogan says. There is no FDA regulation of supplements, she warns. However, consumerlab.com tests all supplements and publishes their results online, making it simple for you to get info on the effectiveness of a probiotic. It’s also smart to check with your doctor before adding anything new to your diet, not only for her opinion based on your medical history, but for her recommendations, too

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Be patient

Probiotics aren’t supercharged pharmaceuticals, and restoring a healthy balance to your body will take time. If you’re suffering from IBS conditions or just not regularly visiting the restroom, taking one probiotic isn’t going to work magic overnight. “This is a process, so things may take weeks to produce a benefit. The gut environment cannot change overnight,” Dr. Ayoob says. “You want to grow more good bacteria, but the idea is to help your gut do what it is made to do, grow its own good environment.”

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12 Foods to Avoid If You Have Arthritis



Christina Manian RDN, LD




When you have arthritis, you want to keep inflammation at a minimum. Find out what foods you should avoid to feel your best.




Alcohol
Try to limit the amount of alcohol you consume as it can aggravate any inflammation happening in the body. (What is inflammation? Here’s a quick explainer.) This becomes a real concern if you’re drinking more than 1-2 drinks per sitting. Instead, give non-alcoholic party drinks a try to help you cut back but still have fun. Try these 10 other proven ways to fight inflammation, too

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White bread

Refined carbohydrates like white bread not only provide your body with minimal nutrition but may also fuel the production of something called advanced glycation end (AGE) products. These compounds are known to promote inflammation, a red flag for those with arthritis. Swap out white bread for whole grain bread like this, which is also a healthy choice in terms of fiber, vitamins, and minerals.

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Ice cream

Sugar is a major inflammatory agent in our diet, as is saturated fat—both of which can make arthritis symptoms worse! Ice cream has high levels of both saturated fat and sugar, making it something to enjoy every now and then. The dairy in ice cream is what aggravates inflammation—

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Dairy products

Put down the milk and cookies if you want to avoid inflammation. “When ingested, [dairy products] cause disruption and irritation to the cells of the gut,” says Danielle O’Connor, ND, a naturopathic doctor in Ontario. This irritation can allow allergens to leak through into the bloodstream and cause inflammatory symptoms, she warns. These symptoms can include headaches, fatigue, joint pain, and skin rashes. Here are some of the most common food allergy culprits to avoid

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Fried foods

It’s no surprise that French fries aren’t the healthiest choice, but they could be doing more harm than you realize. “Research has shown that individuals who eat a diet high in deep-fried foods show a higher prevalence of inflammatory markers,” says Obianuju Helen Okoye, MD, MBA, a public health physician and healthcare executive in St. Louis, MO. So if you’re headed to your local state fair this summer, make sure to avoid these fried foods

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Omega-6 oil

Eating a diet rich in omega fatty acids sounds healthy, but may be causing some serious inflammation. We need to consume omega-6 and omega-3 oils because our bodies cannot make them—but they need to be in balance. “Omega-6s are highly inflammatory and promote chronic disease,” Says Jennie Ann Freiman, MD, author of The SEEDS Plan. To avoid an imbalance, Dr. Freiman recommends limiting oils such as corn, safflower, sunflower, soy, canola, peanut, cottonseed, and grapeseed. Don’t throw out all your oils just yet though. Check out how omega-6 fatty acids from nuts can reduce type 2 diabetes risk

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Sugar

Sugar is no one’s friend and will cause inflammation throughout your entire body. “Sugar, dyes, and preservatives all cause inflammation. Foods that cause inflammation do so by damaging the gut lining leading to leaky gut,” says Joel Warsh, MD, MSc, an integrative pediatrician in Los Angeles. Our gut lining is thin and can be easily damaged, allowing food particles into the bloodstream. Dr. Warsh explains that this leakage can lead to total body inflammation. These are the most common symptoms of leaky gut.

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Soda

Think one soda here or there doesn’t add up? Think again. A study in The American Journal of Clinical Nutrition found that even when volunteers only drank occasional sugary drinks like soda, they had more inflammation markers in their bodies than those who avoid the bubbly stuff. Don’t miss these other reasons to start avoiding soda now.

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Deli meat

you’ve been bored with your daily turkey sandwich, try switching it up and avoiding deli meat altogether. “Processed meats such as deli meat contain more advanced glycation end products (AGEs) than most other meats,” says Dr. Hollingsworth. “AGEs are inflammatory compounds that are created when the meats are dried, smoked, or otherwise processed and cooked at high temperatures.” Dr. Hollingworth explained that these AGEs are known to cause inflammation and lead to chronic diseases like colon cancer

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13 Foods Cardiologists Try to Never Eat



Lisa Marie Conklin




Day in and day out cardiologists see the effects of what a poor diet can do to your heart. And while an occasional indulgence is fine—a glass of red wine here, a piece of chocolate there—there are certain foods they will never let pass their lips.


Processed meats
Bacon, ham, hot dogs, and sausages are a part of many Americans’ daily diets but Jennifer Haythe, MD, a cardiologist and assistant professor of medicine at Columbia Presbyterian in New York City won’t go near them. “These products are literally dripping with saturated fats. And we know that sausage and processed meats have been linked to heart failure and cancer,” says Dr. Haythe. What exactly is in processed meat? Processed meat refers to meat that has been salted, cured, fermented or smoked to improve its shelf life. While these foods are quick and convenient, the chemicals and sodium used in processed foods are harmful for our hearts, especially when eaten in larger quantities. Hot dogs also make an appearance on our must-read list of foods to never, ever eat raw

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Red meat





A tender and juicy steak topped with mushrooms sauteed in butter is a meal you may want to reserve for a special occasion. “That delicious steak in front of you is full of saturated fats, cholesterol, and salt,” says Dr. Haythe. Dr. Haythe advises all her patients to limit red meat to once a month. When you do eat read meat, looks for leaner cuts like eye of round roast, top roast, top sirloin, and sirloin tips. Uses spices and herbs for flavor and steer clear of butter, cream, and hollandaise sauces. And if you’re out to eat, avoid ordering bone-in steaks and these other foods you should never eat at a restaurant.

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Potato chips

It’s easy to plow through a bag of potato chips or a giant bowl buttered popcorn, but Dr. Haythe says these snacks can be bite-sized bits of trans-fats, sodium, and carbs. A study published in the New England Journal of Medicine found that 99.2 percent of people worldwide consume more than 2,000 milligrams of sodium each day. (Many health organizations recommend no more than 1,500 milligrams a day.) People who consume more than 2,000 milligrams of sodium per day account for one in 10 cardiovascular deaths. Does this mean you have to give up popcorn for your next Netflix binge? If you can’t give up popcorn or chips entirely, try switching to baked chips and or lightly salted and buttered popcorn. To keep tabs on your portion, leave the bag of chips or popcorn in the kitchen and place a snack in a single-serving bowl.

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Pizza

A weekly pizza night is something most of us look forward to. Unfortunately, the only thing we’re picking up from the pizzeria is a “giant carbohydrate topped with salt and processed cheese,” says Dr. Haythe. You don’t have to give up your favorite dinner of the week, just order a healthier version with mushrooms, peppers, extra sauce, hold the pepperoni. Another option is to make a healthier version at home. “Use whole wheat crust, olive oil, and fresh goat cheese,” recommends Dr. Haythe

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Diet soda

Sindhu Koshy, MD, a cardiologist at Ascension St. John Macomb Oakland Hospital in Michigan says even regular soda is better than diet. “The aspartame in diet soda is actually worse for you than sugar or high fructose corn syrup and can make you crave sweet things.” According to Dr. Koshy, diet soda can promote weight gain and being overweight isn’t good for your heart. According to the American Heart Association (AHA), “Nearly 70 percent of American adults are either overweight or obese. Being obese puts you at a higher risk for health problems such as heart disease, stroke, high blood pressure, diabetes, and more.”