BCR_Health Matters_030924

HEALTH MATTERS

Boost your diet with these powerhouse foods

A nutritious diet is a key component of a healthy lifestyle. That’s an important thing to remember for people looking to turn over a healthier leaf and accomplish their long-term wellness goals.

Avoiding certain ingredients, like saturated fats and added sugars, and choosing foods known for their nutritional benefits is one way individuals can utilize diet to live healthier. Although such foods cannot entirely eliminate risk for certain diseases or make a person invincible, eating more of them certainly can benefit individuals’ overall health.

• Kale: Kale long has had a place on healthy eating lists. Kale is a good source of vitamins A, C and K, and also contains alpha-linolenic acid, which is an omega-3 fatty acid. According to Britannica, studies show kale can help combat heart disease and cancer, and also boost eye health by reducing risk for cataracts and macular degeneration. Kale is not the only dark, leafy green vegetable that has earned superstar status. Swiss chard, spinach, collard greens, and turnip greens are equally beneficial.

• Berries: There is strong antioxidant capacity associated with berries that helps reduce the risk of heart disease

and other inflammatory conditions, says Healthline. That’s why blueberries, strawberries, blackberries, raspberries, and cranberries are so revered by nutritionists. They’re also great sources of fiber, vitamins and minerals.

• Honey: This natural sweetener is a powerful ally to animals and insects. Honey is one of the most appreciated and valued natural products, according to the study “Honey and Health: A Review of Recent Clinical Research,” published in 2017. Since ancient times, honey has been used therapeutically due to its antioxidant, antimicrobial, anti-inflammatory, and antiproliferative effects.

• Walnuts: Studies have found that those with higher nut consumption have improved cardiovascular risk factors and lower rates of cardiovascular disease. Nuts are an important part of the Mediterranean diet, which has been found to be heart healthy as well, according to Harvard Health. Walnuts are a particularly good choice for lowering LDL cholesterol, triglycerides and apoprotein B (a protein linked to cardiovascular disease).

• Legumes: Legumes, also known as pulses, include beans, lentils, peas, peanuts, and alfalfa. Legumes are full

of nutrients, like minerals, protein, fiber, and B vitamins. Healthline notes legumes also improve feelings of fullness, which may help people eat less at each meal.

• Te : Not too many people have heard of teff, which is a very small grain that is a dietary staple in parts of eastern Africa. Teff is high in the nutrients iron, magnesium, zinc, calcium, and vitamin C. Teff also contains ample protein and fiber. Teff also is gluten-free, so it can be ground and used in place of other flours in cooking, says Britannica.

• Ke r: Fermented foods and beverages have garnered increased attention recently because of their effect on helping maintain gut health. Kefir is loaded with vitamins, minerals and nutrients, says the Cleveland Clinic. It is a fermented milk that boasts higher concentrations of probiotics than some other fermented foods, like yogurt. Kefir has approximately 12 active probiotic strains.

These nutrient-rich foods can make great additions to health-conscious individuals’ diets.

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• Make appointments

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Scan the QR code or visit osfhealthcare.org/mychart to learn about getting started and download the app.

Potential warning signs of kidney problems

Kidneys play an important role in the body. Kidneys filter waste and excess fluids from the blood, which are then removed through urine. Without fully functioning kidneys, dangerous levels of electrolytes and other substances in the blood can build up in the body.

More than 37 million American adults are living with kidney disease, say the National Kidney Foundation. The NHS, a health service based in the United Kingdom, says many people with chronic kidney disease will not exhibit symptoms until the illness reaches an advanced stage. It is vital to recognize symptoms of kidney issues early to avoid severe complications. Here are some possible signs of kidney disease.

• Feeling more tired and having trouble concentrating: When impurities build up in the blood, this can cause people to feel tired and weak and adversely affect the ability to concentrate. The NKF also says anemia, which causes weakness and fatigue, is an additional complication of kidney disease.

• Vomiting, nausea and lack of appetite.

All may occur from chronic kidney disease.

• Swollen feet and ankles. A buildup of excess fluid may lead to swelling in the extremities.

• Hypertension. High blood pressure may develop and prove difficult to control.

• Chest pains. Chest pains can arise if fluid retention builds up around the lining of the heart.

• Presence of blood in the urine. There may be a need to urinate more frequently, and when one does so, he or she may notice blood in the urine. This occurs when blood cells start to leak into the urine due to damaged kidney filters.

• Muscle cramping. Electrolyte imbalances caused by kidney dysfunction can lead to muscle cramping.

It is important to recognize any signs of kidney issues and visit the doctor at the first indication of a problem. However, kidney disease in its earliest stages may produce few to no symptoms, which underscores the significance of annual health checkups and healthy lifestyles. TF243776

Blacklegged ticks have been found in our area and are the vector of Lyme Disease. They can be active any time the temperature is above 32 and the ground is snow free but are most active early spring through fall.

Health conditions linked to alcohol use

Alcohol is one of the most widely consumed beverages across the globe. According to the World Health Organization, alcohol is a psychoactive substance that is a nervous system depressant. Alcohol contains dependence-producing properties, which means there is the risk for addiction. Although alcohol has been widely used in many cultures for centuries, overconsumption of alcohol can cause various diseases. In fact, the WHO says alcohol is a casual factor in more than 200 diseases, injuries and other health conditions.

The jury is still out regarding just how harmful alcohol can be. There are some who believe that light drinking poses little risk, and it was once believed there were some benefits to enjoying a drink once in a while, such as a lower risk for heart disease or diabetes. Today, many experts are rethinking those assertions.

The Mayo Clinic says current research on alcohol suggests drinking in any amount carries a health risk. While the risk may be low for moderate intake, the risk escalates as the number of drinks go up. Here are some health conditions tied to alcohol usage.

• Liver disease: The National Institutes of Health says 90 percent of absorbed alcohol is metabolized in the liver, so it is extensively exposed not only to alcohol, but toxic alcohol metabolites. Hepatitis, which is inflammation of the liver, is one alcohol-related liver disease. ALD is a major contributor to morbidity in the United States and around the world.

• Brain changes: Excessive alcohol consumption may cause irreversible brain damage depending on how much a person drinks, says the Alcohol Rehab Guide.

• Immune system disruption: The NIH

says alcohol can interfere with multiple aspects of the immune response; the result can be decreased protection against infection.

• GERD: Drinking alcohol can cause an increased risk of gastrointestinal reflux disease.

• Various cancers: The Centers for Disease Control and Prevention indicate alcohol can lead to cancers of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.

• Mental health issues: Alcohol usage can exacerbate existing mental health issues, such as depression and anxiety, or potentially lead to them.

• Cardiovascular disease: The Mayo Clinic warns that heavy drinking can increase the risk of cardiovascular disease, such as high blood pressure and stroke.

• Pregnancy complications: Women are urged to avoid alcohol while pregnant because drinking may cause the

unborn baby to suffer brain damage or be born with fetal alcohol syndrome.

• Alcohol poisoning: Alcohol poisoning is an acute condition of heavy binge drinking. This illness can cause brain damage, seizures and hypothermia, all of which can lead to death.

• Alcohol use disorders: The CDC warns that drinking can eventually lead to dependence on alcohol and the development of alcohol use disorder, which is the term now used in place of alcoholism or alcohol dependence.

Many health professionals warn that drinking more than one alcoholic beverage per day for women and two for men, is considered moderate drinking, can lead to health complications.

Currently the sentiments are there is no safe amount of alcohol, and people may want to consider avoiding it entirely in the name of good health.

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HEALTH MATTERS

Warning signs of concussions

No athlete, professional or amateur or otherwise, is immune from injury. Most athletes recognize the risk for injury is always present, but the thrill of competition and challenging oneself physically is enough to relegate injury concerns to the back burner.

Sports injuries may be part of the competitive athletics equation, but that does not make them any easier to handle when they occur. One of the more serious injuries that can occur when playing sports does not involve fractures or sprains. Concussions are brain injuries that can cause temporary loss of normal brain function. The American Association of Neurological Surgeons reports that concussions are caused by direct trauma to the head. Potential causes of such trauma can be a fall or a blow to the head. Involvement in a motor vehicle accident also can cause concussion.

Concussions affect non-athletes as well as athletes, which is important for people from all walks of life to recognize. However, athletes who compete in contact sports like football, ice hockey, rugby, and soccer should be especially mindful of concussions. That’s because contact sports tend to have the highest concussion rates. Concussion rates can be hard to tabulate, as many athletes may suffer mild concussions and never report any issues to parents or coaches. However, a 2019 study published in the journal Pediatrics found that, between the 2013-

14 and 2017-18 school years, the three sports with the highest concussion rates were boys’ football, girls’ soccer and boys’ ice hockey. Of course, adult athletes also can suffer concussions, which underscores how important it is that all individuals, and especially athletes competing in contact sports, learn to recognize the symptoms of a concussion. With that in mind, the AANS notes these are some common symptoms of concussion:

• Confusion

• Headache

• Vision disturbances (double or blurry vision)

• Dizziness or imbalance

• Nausea or vomiting

• Memory loss

• Ringing ears

• Difficulty concentrating

• Sensitivity to light

• Loss of smell or taste

• Trouble falling asleep

Concussions should be taken seriously, and it’s important to note that most people fully recover after a concussion. However, the AANS urges people to seek immediate medical attention if symptoms have not gone away within 10 to 14 days. In addition, certain situations that can arise after suffering a concussion should be brought to the attention of a physician. Such situations include:

• Headache worsens or does not go away

• Speech is slurred, and feelings of

weakness, numbness or decreased coordination present

• Significant nausea or repeated vomiting

• Seizures

• Loss of consciousness

• Inability to wake up

• Symptoms worsen at any time

• History of multiple concussions

Concussions are serious brain injuries that should not be taken lightly. Athletes and parents of young athletes should discuss concussion prevention strategies with coaches and report any issues to a physician immediately. More information about concussions can be found at aans.org.

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