April 9th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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Marry Me Chicken is quite the statement for a recipe, but you’ll understand why after you make it! This version changes up the ingredients from the popular recipe so it’s a little less heavy and higher in protein. With juicy chicken in a rich, creamy sauce it’s the perfect easy weeknight dinner. Marry Me Chicken […]
Often, when patients have high cholesterol or high blood pressure, the treatment focus is on statins or anti-hypertensive medications. However, these are just the symptoms of poor metabolic health, which requires a closer look at the root cause and a treatment model that reflects that.
In this episode, Dr. Hyman speaks with Dr. Elizabeth Boham and Dr. George Papanicolaou about our lifestyle choices that affect our cholesterol levels, blood pressure, and waist circumference.
Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing.
Dr. George Papanicolaou is a graduate of the Philadelphia College of Osteopathic Medicine and is Board Certified in Family Medicine from Abington Memorial Hospital. He is also an Institute for Functional Medicine Practitioner. Upon graduation from his residency he joined the Indian Health Service. He worked on the Navajo reservation for 4 years at the Chinle Comprehensive Medical Facility where he served as the Outpatient Department Coordinator. In 2000, he founded Cornerstone Family Practice in Rowley, MA. He practiced with a philosophy centered on personal relationships and treating the whole person, not just not the disease. He called that philosophy “Whole Life Wellness”. Over time as the healthcare system made it harder for patients to receive this kind of personal care Dr. Papanicolaou decided a change was needed. He began training in Functional Medicine through the Institute for Functional Medicine. In 2015, he established Cornerstone Personal Health – a practice dedicated entirely to Functional Medicine. Dr. Papanicolaou joined The UltraWellness Center in 2017.
This episode is brought to you by Rupa University, AG1, and Momentous.
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Nowadays, it seems like everything comes with a hack — whether it’s for cleaning your kitchen or making the perfect grilled cheese. Lately, there’s been interest in hacking your way to a perfectly tailored diet based on your unique physical makeup — an approach known as biohacking.
Nowadays, it feels like there’s a hack for everything — from cleaning up your kitchen to crafting the ultimate grilled cheese sandwich. Recently, there’s been a buzz around the idea of biohacking, which involves customizing your diet to match your individual physiology.
Does this cutting-edge, tech-assisted diet method add up to better health? We’re separating hack from fiction.
Studio Firma/Stocksy United
What is the biohacking diet?
Unlike some diet plans, there’s no single biohacking diet. A biohacked diet is more of a concept than an exact roadmap of menus, macronutrient tracking, or calorie counts.
The idea goes that each one of us has unique nutrition needs based on factors like genetic makeup, environment, activity level, health conditions, and more. When you can identify your own needs, you can create a diet that meets them. It’s the ultimate in personalized nutrition.
How to biohack your diet
Sooooo… how do you go about supporting your one-of-a-kind body with food? The biohacking process isn’t as complicated as you might think. Try these strategies.
Experiment with elimination
If you’re struggling with health issues that could be food-related, an elimination diet might be your biohacking ticket to symptom management. This process of cutting out potential offenders, then slowly adding them back in, helps reveal any foods that don’t agree with you.
It’s best not to go it alone, though — try an elimination diet under the guidance of a doctor or dietitian.
Keep a food journal
One of the best ways to track your response to foods is also one of the simplest. Consider keeping a journal of foods you eat, plus any physical (or even emotional) reactions you notice on any given day.
Over time, patterns may emerge. You may realize that certain foods or meal timings cause consistent outcomes. Maybe there’s a food additive that seems to make you bloat, a snack that helps you recover faster after exercise or a caffeinated drink that keeps you awake at night. Based on what you discover, you can tweak your diet.
Consider genetic testing
Your DNA could hold the keys to your best diet. Nutrigenomics is the science of tailoring nutrition based on genetic makeup. Research shows this field holds promise for treating various health conditions (like diabetes, obesity, and mental health disorders) with bespoke diet plans.
Want to know how your genetic predispositions could direct your diet? Ask your doctor about nutrigenomic testing. A simple blood test might shed light on eating right for your genes.
Use tracking tech
Wearable devices provide minute-by-minute insight into your health status. When you’re looking for accurate info on your health needs, the right wearable tech might be worth the investment.
Continuous glucose monitors, for example, show how your blood sugar responds to specific foods, pedometers and athletic apps measure your calories burned on a run, and smartwatches monitor everything from your heart rate to the quality of your sleep. Use devices like these to guide your dietary choices in real time.
Benefits of biohacking your diet
If there’s one thing nutrition science has shown us in the last few decades, it’s that there’s no one-size-fits-all diet. Biohacking offers a path toward discovering what works for you — not your neighbor or random strangers in a research study.
By tailoring your diet to your own body, you may experience greater results for weight loss, disease management, and overall well-being.
Risks of biohacking your diet
There’s wisdom in trusting your intuition around what your body needs — but it’s also possible to rely too much on DIY nutrition. Some elements of biohacking your diet could lead you astray.
Through food journaling, for example, you may discover you temporarily feel an energy boost after eating processed snacks. It might be easy to interpret this as “my body needs more KitKats and Takis,” but evidence-based nutrition science would beg to differ.
If you go the biohacking route, just remember to temper it with established health guidelines — and talk to your doctor or a registered dietitian if you have questions about implementing a personalized diet plan.
Takeaway
In our crystal ball of health trends, we foresee the future of dietary guidance, including more biohacking. There’s certainly evidence that personalized nutrition yields positive results. For now, you can get ahead of the curve by analyzing your body’s needs and creating an eating plan that works for you.
Read the full article here:
https://greatist.com/health/biohacking-diet
An unhealthy gut can make you feel like poop — gassy, tired, bloated, you name it. Some of the simplest changes make the biggest difference to our health.
You can clean up your gut health by incorporating these easy steps into your diet and daily routine, keeping your gut healthy and happy.
7 ways to fix gut health
Lower your stress levels
Get enough sleep
Eat slowly
Stay hydrated
Eat prebiotics or probiotics
Know your food intolerances
Change your diet
1. Lower your stress levels
We know it’s easier said than done, but reducing stress can give you a major glow-up — including better gut health.
Stress takes a toll on *everything* but it specifically messes with the gut microbiome (the microorganisms posted up in your intestines) when it releases certain hormones as a response to stress.
Stress relief can look different from person to person, but consider testing these tried and true stress relief strategies (AKA self-care):
Sleep is a precious resource. Not getting enough of it can leave you to deal with serious consequences, including poor gut health. This can lead to a catch-22 situation, as poor gut health can add an extra heaping pile of sh*tty sleep to your life.
Grabbing better ZZZs may look like cutting back on screen time before bed, eliminating caffeine at a certain point in the day, or using a sleep supplement like magnesium. You snooze, you win! Plus, your mental health will thank you too.
3. Eat slowly
Eating slowly has its perks, including a mindful experience and a slashed chance of obesity, as fast eating is linked with extra weight. So, keep your gut health in mind while you’re chomping, and keep it nice and slow (practice makes perfect).
4. Stay hydrated
They make those giant water bottles for a reason. Slurping up plenty of H20 is one of the simplest health hacks for your overall well-being. Hydration can help prevent constipation in your gut. So, drink up!
5. Eat prebiotics or probiotics
Probiotics and prebiotics can be your gut’s new BFFs. Chat with your doctor first since these are only for some. But for some, adding these to your diet via supplements or fermented foods may improve your gut health. The idea here is that prebiotics offer food that encourages beneficial bacteria to grow, and probiotics are already a living type of good bacteria.
6. Know your food intolerances
Maybe you love cheese, but it doesn’t love you back. Instead of fighting against food intolerances, note them and accept them. Keep out foods that trigger a negative response from your body (belly pain, bloating, diarrhea, etc.). If you’re unsure which foods bring on the pain, start with the process of elimination (aka elimination diet).
7. Change your diet
We hate to be the food police, but stripping out sugary, fatty, and processed foods is one solid way to improve your gut health. Getting some fiber in your face helps, too. Think oats, apples, avocados, pears, and bananas, to name a few. Polyphenols are another solid addition to your gut-healthy diet. You can find this class of chemicals in a slew of fruits, veggies, nuts, and even in tea, wine, and coffee (don’t mind if we do!).
Takeaway
Some changes for your gut health are simple but still require discipline (like just saying no to food intolerances, sugary, processed foods, and managing stress). You can start where you can and chat with your healthcare provider before tossing any supplements into your routine for better sleep or gut health (supplements are not all created equal!).
Read the full article here:
https://greatist.com/health/how-to-fix-gut-health
Diving into the lube scene can help level up your sex game, whether it’s for a party of one or more. But picking the perfect slick sidekick is important to ensure a smooth ride. Keep scrolling to unlock the secrets of choosing the right lube that won’t leave you high and dry.
Anna Efetova/Getty Images
Lubes 101
Whether you use lube to fight against vaginal dryness or you’re looking to amp up the pleasure factor, here are the main types of lubes you can choose:
water-based
silicone-based
oil-based
hybrid
Let’s take a closer look at some pros and cons of each kind of lube.
Water-based lubes
Water-based lubes are the versatile crowd-pleasers in the lube world. Harmless to sex toys and friendly to condoms, water-based lubes are also easy to clean off your sheets or any costumes you might be using for role play. No muss, no fuss.
But, since they tend to have a thin consistency, you’ll probably have to reapply a few times to keep the slip’n’slide fresh. (And they won’t help much if you like to get busy in the shower.) Also, avoid water-based lubes containing glycerin, a sneaky ingredient that can fuel yeast infections for those susceptible.
Silicone-based lubes
If you have sensitive skin or you’re looking for a longer-lasting lube, silicone-based lubes are the way to go. Hypoallergenic and silkier than water-based lubes, they’re perfect for those marathon sessions, especially in the shower. But silicone-based lubes are a little harder to tidy up, and they tend to stain sheets and leave little slick spots on your floors. (There’s nothing like wiping out because you got busy the week before.)
Also, silicon-based lubes can damage silicone-based sex toys, but feel free to douse your steel, hard plastic, or glass devices.
Oil-based lubes
Oil-based lubes like petroleum jellies, baby oil, or mineral oils provide a lasting, slick feel. These lubes don’t have to be reapplied very often, so they’re ideal for everything from a bit of self-love to full penetration to massages. But if you’re using a latex condom, steer clear of oil-based lubes, as they can degrade latex and heighten the chance of breakage. (Try a polyurethane condom instead!)
The biggest bummer about oil-based lubes is that they are associated with a higher risk of yeast infections. Petroleum jelly and other petroleum-based products have also been linked to throwing your vaginal microbiome off-kilter, resulting in a painful bacterial infection.
Hybrid lubes
Hybrid lubes combine water-based and silicone-based formulas, offering the best of both worlds. Check the label to see what you’re getting, but these lubes can offer the benefits of multiple lube types in one convenient product.
What kinds of lube should you avoid?
Do your due diligence when looking for the perfect lube. Some lubes contain specific ingredients that might cause irritation or increase your chances of infection.
Sugar alcohols like glycerin and glycerol: Though more research is needed, there is some evidence that glycerin may increase your chances of getting yeast or bacterial infections.
Propylene glycol: If you have sensitive skin, be on the lookout for this ingredient which can trigger allergic reactions in your vaginal skin.
Antibacterial ingredients: Some lubes contain parabens, chlorhexidine gluconate, and nonoxynol-9, meant to kill bacteria. But it’s a good idea to steer clear of these additives, as they might go a bit too far in eliminating the microorganisms that help keep your vagina healthy.
Fancy special effects: If your lube promises to warm things up or add an extra tingle, take that with a grain of salt. These added bells and whistles might turn out to be overwhelming, ruining the mood as fast as you can say, “liar, liar, vagina on fire.”
Some folks might lick it before kicking it. For vaginal masturbation, saliva might be the best option, as some research suggests your spit might help prevent vaginal bacteria infections. But when it comes to sex with a partner, saliva can be a risky choice, as exchanging bodily fluids with each other could put you at risk of contracting a sexually transmitted infection (STI) like chlamydia or gonorrhea.
Takeaway
As you slide into the world of vaginal lube, take a sec to check out which is best for you.
Water-based lubes are all-around champs, condom, and toy-friendly with easy clean-up, but may need frequent reapplication.
Silicone-based lubes offer long-lasting slickness but can be trickier to clean and might play poorly with certain toys.
Oil-based lubes provide lasting glide but can degrade latex condoms and up your risk of infections. Hybrid lubes blend the best of both worlds, offering versatility in one bottle.
Monitor ingredients like glycerin, propylene glycol, and antibacterials that could cause irritation or disrupt your natural balance. While saliva might work for solo play, it’s a risky bet for partner sex. Take your pick, and enjoy some friction-free loving!
Read the full article here:
https://greatist.com/health/types-of-lube
