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Usually when people think of exercising for weight loss they think of cardio, but not strength training. However, for good health and [...]

Usually when people think of exercising for weight loss they think of cardio, but not strength training. However, for good health and [...]

Usually when people think of exercising for weight loss they think of cardio, but not strength training. However, for good health and [...]

Most Americans are deficient in vitamin D – and it’s little wonder. There are few good dietary sources of vitamin D and people aren’t spending enough time outdoors where they’re exposed to direct sunlight. Sunlight is the best source of vitamin D since light converts a vitamin D precursor on the surface of the skin to a form that can be processed and used by the body. The only decent dietary sources of vitamin D are fortified foods such as cereals and milk and natural sources such as eggs and fatty fish. Now, a company called Monterey Mushrooms is adding to the list of good food sources of vitamin D by offering vitamin D enriched mushrooms.

Food Sources of Vitamin D: Mushrooms?

The folks at Monterey Mushrooms made the discovery that mushrooms respond to sunlight similarly to human skin. They contain a natural vitamin D precursor that’s converted to vitamin D when exposed to ultraviolet light. It’s very similar to the vitamin D conversion that occurs when human skin is exposed to light from the sun. The company found a way to expose the mushrooms to enough light to provide 100% of the RDA for vitamin D in a single serving which is the equivalent of four of five mushrooms.

These vitamin D mushrooms give a person at high risk of vitamin D deficiency a convenient way to boost vitamin D levels without taking supplements. Many people fall short of getting the vitamin D they need – yet hesitate to take vitamin D supplements. Four or five mushrooms a day is a food prescription that most people can handle.

The Health Benefits of Vitamin D: You Don’t Want to Miss Them

The health benefits of vitamin D are just starting to be documented. It may play a role in the prevention of a variety of diseases from multiple sclerosis to cancer. Low levels of vitamin D can cause muscle weakness, low energy levels, depression, and fatigue. Some studies show that over three-quarters of the population is deficient in vitamin D – which could be putting them at higher risk for certain diseases.

A New Dietary Source of Vitamin D?

Are vitamin D enriched mushrooms a way to boost vitamin D levels? For people who aren’t able to get enough sun and don’t want to take supplements, they could be an alternative dietary source for vitamin D. Look for them at a grocery store near you in the near future.

Should you or shouldn’t you eat soy? The data about the benefits and safety of eating soy products has been conflicting with some studies showing that soy reduces the risk of breast cancer and others suggesting it might promote breast cancer growth. The most recent studies show that soy is probably neutral or may have a mild protective effect when it comes to breast cancer risk. But how does eating soy affect the chance of developing other diseases? According to a recent study, eating soy products may reduce the risk of type 2 diabetes in women who are overweight or obese.

Does Eating Soy Products Reduce Diabetes Risk?

According to a study published in the Journal of Clinical Nutrition, overweight women who ate at least 118 grams of soy each day cut their risk of developing type 2 diabetes in half. Unfortunately, the same didn’t hold true for men and women of normal weight and their risk was the same no matter how much soy they ate.

What’s in Soy Foods That Could Reduce the Risk of Type 2 Diabetes?

Soy contains isoflavones such as daidzein and geinstein which have weak estrogen-like properties. This means they bind to insulin receptors in the body, but have a weaker effect than the natural estrogens produced by the ovaries. This is why it was thought that eating soy foods might protect against breast cancer since the growth of many breast cancers are stimulated by estrogen.

In addition to these weak estrogen-like effects, the isoflavones in soy alter the way glucose is absorbed by the gut as well as how insulin is released – which are both important in terms of the risk of type 2 diabetes. Previous studies also show that soy has a similar effect with one study showing it acted similarly to some oral diabetes medications.

Is Eating Soy Products a Smart Choice?

Most recent studies show that soy products are safe when eaten in moderation and it may be smart for people who are overweight and at high risk for type 2 diabetes to eat more soy. Soy is a good source of low fat, low calorie protein which may help with weight loss if it’s used as a substitute for meat. There a variety of soy products available including tofu and fermented sources such as miso and tempeh which have the additional benefit of being a source of probiotic bacteria. Talk to your doctor about whether eating soy products is right for you.

Can people hear you coming by the sounds your intestines make? Some people become concerned when they experience intestinal gurgling – believing it’s a sign of a serious disease. The official medical name for intestinal gurgling is borborygmus – a term that belies the often benign nature of this symptom. What causes borborygmus and what can you do about it?

What is Borborygmus?

Borborygmus is the rumbling, gurgling sound your intestines make as they move gas and air through the digestive tract. For some people these gurgling sounds can be loud enough to cause social embarrassment – especially if they occur in a quiet room full of people. Gurgling intestines can be brought on by hunger – as the brain signals the intestines to contract in anticipation of food. Although borborygmus is a completely normal phenomenon, excessive gurgling that’s associated with bloating, burping, nausea, or a change in bowel habits may indicate a digestive problem. 

Gurgling Intestines: Not So Normal Causes of Borborygmus

Excessive intestinal gurgling after a meal may be a sign that food isn’t being completely digested or that too much air is being swallowed during a meal. Some anxious people habitually swallow air when they eat which leads to abdominal bloating and intestinal gurgling. Another common cause is food intolerance. Some people can’t completely digest certain sugars such as the lactose found in milk – so they stay in the intestines where bacteria feed on them and produce gas. This can lead to constant gurgling, bloating, and flatulence. In some cases, borborygmus is due to celiac disease – an inflammatory condition where the intestines are sensitive to the wheat protein gluten.

Intestinal Gurgling: Could It Be Irritable Bowel Syndrome?

Irritable bowel syndrome is another common cause of persistent intestinal gurgling. Although no one’s sure exactly what causes irritable bowel syndrome, it involves disorderly contractions of the intestines that may be partially triggered by stress. When the intestines contract in an uncoordinated manner, it’s easy to see how it could lead to intestinal gurgling.

Is There a Way to Soothe Gurgling Intestines?

When intestinal gurgling is caused by hunger – eating a snack helps. When eating, it’s important to chew slowly to reduce air swallowing which could make the problem worse. Avoid drinking liquids with meals – especially carbonated beverages – which increases the amount of air that enters the digestive tract. Keep a food dairy and try to associate the symptoms with specific foods to see if the gurgling could be caused by a food intolerance. Certain foods such as sugar alcohols, wheat, onions, coffee, and large doses of fiber can make borborygmus worse. Most importantly, if the problem persists, see a doctor to rule out celiac disease and other more serious causes of intestinal gurgling.

Can people hear you coming by the sounds your intestines make? Some people become concerned when they experience intestinal gurgling – believing it’s a sign of a serious disease. The official medical name for intestinal gurgling is borborygmus – a term that belies the often benign nature of this symptom. What causes borborygmus and what can you do about it?

What is Borborygmus?

Borborygmus is the rumbling, gurgling sound your intestines make as they move gas and air through the digestive tract. For some people these gurgling sounds can be loud enough to cause social embarrassment – especially if they occur in a quiet room full of people. Gurgling intestines can be brought on by hunger – as the brain signals the intestines to contract in anticipation of food. Although borborygmus is a completely normal phenomenon, excessive gurgling that’s associated with bloating, burping, nausea, or a change in bowel habits may indicate a digestive problem. 

Gurgling Intestines: Not So Normal Causes of Borborygmus

Excessive intestinal gurgling after a meal may be a sign that food isn’t being completely digested or that too much air is being swallowed during a meal. Some anxious people habitually swallow air when they eat which leads to abdominal bloating and intestinal gurgling. Another common cause is food intolerance. Some people can’t completely digest certain sugars such as the lactose found in milk – so they stay in the intestines where bacteria feed on them and produce gas. This can lead to constant gurgling, bloating, and flatulence. In some cases, borborygmus is due to celiac disease – an inflammatory condition where the intestines are sensitive to the wheat protein gluten.

Intestinal Gurgling: Could It Be Irritable Bowel Syndrome?

Irritable bowel syndrome is another common cause of persistent intestinal gurgling. Although no one’s sure exactly what causes irritable bowel syndrome, it involves disorderly contractions of the intestines that may be partially triggered by stress. When the intestines contract in an uncoordinated manner, it’s easy to see how it could lead to intestinal gurgling.

Is There a Way to Soothe Gurgling Intestines?

When intestinal gurgling is caused by hunger – eating a snack helps. When eating, it’s important to chew slowly to reduce air swallowing which could make the problem worse. Avoid drinking liquids with meals – especially carbonated beverages – which increases the amount of air that enters the digestive tract. Keep a food dairy and try to associate the symptoms with specific foods to see if the gurgling could be caused by a food intolerance. Certain foods such as sugar alcohols, wheat, onions, coffee, and large doses of fiber can make borborygmus worse. Most importantly, if the problem persists, see a doctor to rule out celiac disease and other more serious causes of intestinal gurgling.

Niacin is a B vitamin – also known as vitamin B3 – that’s used to lower cholesterol levels. Not only does niacin lower LDL cholesterol level – the type that leads to heart disease – it also raises levels of HDL, the good cholesterol. It has the advantage of being a natural vitamin that the body recognizes rather than a synthetic prescription drug. Unfortunately, taking high doses of niacin comes with a side effect – unpleasant flushing of the face and body. What causes flushing with niacin and what can you do about it?

Flushing with Niacin: Why Does It Happen?

It’s not completely clear why flushing with niacin occurs, but there are some hypotheses. When niacin is taken at doses high enough to lower cholesterol it causes natural chemicals called prostaglandins to be produced. When these prostaglandins are released into the bloodstream, blood vessels dilate which leads to flushing of the skin. A chemical called histamine is also released which causes symptoms such as itching and tingling. In many people the symptoms are so distressing that they stop taking niacin before it has a chance to lower their cholesterol. Fortunately, the body develops tolerance to niacin and the symptoms become less pronounced over time.

Is There Any Way to Prevent Flushing with Niacin?

One way to reduce niacin flushing is to take one of the newer extended release niacin formulations. Although this can significantly reduce the uncomfortable flushing symptoms, it also increases the risk of liver toxicity and should only be used under close medical supervision. Taking an aspirin thirty minutes before niacin also helps to reduce flushing and itching. This only works if you take a full strength 325 milligram aspirin rather than a 80 milligram baby aspirin. It’s also important to avoid drinking hot drinks or alcohol within an hour of taking a niacin pill.

Flushing with Niacin: The Bottom Line?

Niacin is effective at lowering LDL and raising HDL cholesterol levels, but flushing can be a problem. Fortunately, flushing with niacin lessens over time and can be reduced by using extended release niacin and taking an aspirin before each dose. Niacin should only be used under the care of a doctor where blood tests can be used to check liver function regularly. If you have a high cholesterol, talk to your doctor about whether niacin is right for you.

Niacin is a B vitamin – also known as vitamin B3 – that’s used to lower cholesterol levels. Not only does niacin lower LDL cholesterol level – the type that leads to heart disease – it also raises levels of HDL, the good cholesterol. It has the advantage of being a natural vitamin that the body recognizes rather than a synthetic prescription drug. Unfortunately, taking high doses of niacin comes with a side effect – unpleasant flushing of the face and body. What causes flushing with niacin and what can you do about it?

Flushing with Niacin: Why Does It Happen?

It’s not completely clear why flushing with niacin occurs, but there are some hypotheses. When niacin is taken at doses high enough to lower cholesterol it causes natural chemicals called prostaglandins to be produced. When these prostaglandins are released into the bloodstream, blood vessels dilate which leads to flushing of the skin. A chemical called histamine is also released which causes symptoms such as itching and tingling. In many people the symptoms are so distressing that they stop taking niacin before it has a chance to lower their cholesterol. Fortunately, the body develops tolerance to niacin and the symptoms become less pronounced over time.

Is There Any Way to Prevent Flushing with Niacin?

One way to reduce niacin flushing is to take one of the newer extended release niacin formulations. Although this can significantly reduce the uncomfortable flushing symptoms, it also increases the risk of liver toxicity and should only be used under close medical supervision. Taking an aspirin thirty minutes before niacin also helps to reduce flushing and itching. This only works if you take a full strength 325 milligram aspirin rather than a 80 milligram baby aspirin. It’s also important to avoid drinking hot drinks or alcohol within an hour of taking a niacin pill.

Flushing with Niacin: The Bottom Line?

Niacin is effective at lowering LDL and raising HDL cholesterol levels, but flushing can be a problem. Fortunately, flushing with niacin lessens over time and can be reduced by using extended release niacin and taking an aspirin before each dose. Niacin should only be used under the care of a doctor where blood tests can be used to check liver function regularly. If you have a high cholesterol, talk to your doctor about whether niacin is right for you.

Niacin is a B vitamin – also known as vitamin B3 – that’s used to lower cholesterol levels. Not only does niacin lower LDL cholesterol level – the type that leads to heart disease – it also raises levels of HDL, the good cholesterol. It has the advantage of being a natural vitamin that the body recognizes rather than a synthetic prescription drug. Unfortunately, taking high doses of niacin comes with a side effect – unpleasant flushing of the face and body. What causes flushing with niacin and what can you do about it?

Flushing with Niacin: Why Does It Happen?

It’s not completely clear why flushing with niacin occurs, but there are some hypotheses. When niacin is taken at doses high enough to lower cholesterol it causes natural chemicals called prostaglandins to be produced. When these prostaglandins are released into the bloodstream, blood vessels dilate which leads to flushing of the skin. A chemical called histamine is also released which causes symptoms such as itching and tingling. In many people the symptoms are so distressing that they stop taking niacin before it has a chance to lower their cholesterol. Fortunately, the body develops tolerance to niacin and the symptoms become less pronounced over time.

Is There Any Way to Prevent Flushing with Niacin?

One way to reduce niacin flushing is to take one of the newer extended release niacin formulations. Although this can significantly reduce the uncomfortable flushing symptoms, it also increases the risk of liver toxicity and should only be used under close medical supervision. Taking an aspirin thirty minutes before niacin also helps to reduce flushing and itching. This only works if you take a full strength 325 milligram aspirin rather than a 80 milligram baby aspirin. It’s also important to avoid drinking hot drinks or alcohol within an hour of taking a niacin pill.

Flushing with Niacin: The Bottom Line?

Niacin is effective at lowering LDL and raising HDL cholesterol levels, but flushing can be a problem. Fortunately, flushing with niacin lessens over time and can be reduced by using extended release niacin and taking an aspirin before each dose. Niacin should only be used under the care of a doctor where blood tests can be used to check liver function regularly. If you have a high cholesterol, talk to your doctor about whether niacin is right for you.