Prostate Cancer: The Facts

Cancer is a disease that commences when cells grow out of control and suppress normal cells. This can cause difficulty for the body to function the way it normally would. Cancer can develop anywhere in the body but for males over 65, the prostate  is a vulnerable spot. Prostate cancer is the second (2nd) leading cause of cancer deaths in the US for men behind skin cancer. Therefore, it is a good idea to know about prostate cancer: the facts.

After you have read the article, feel free to take the prostate cancer quiz at the end to test your knowledge.

What is Prostate Cancer?

The prostate is a small gland about the size of a walnut found in a man’s lower abdomen. It is positioned under the bladder and surrounds the urethra. The prostate is controlled by the hormone testosterone and formulates seminal fluid, otherwise known as semen. Semen is the matter containing sperm that departs through the urethra during ejaculation. For more information on the prostate, please read the article, All About the Prostate on this website.

When an abnormal malignant growth of cells known as a tumor forms in the prostate, it is identified as prostate cancer. This cancer can metastasize (spread) to other parts of the body. In cases such as these, it is still termed prostate cancer because the cancer is made of cells from the prostate.

What is the Main Cause of Prostate Cancer?

There is no established basis for prostate cancer. As with all cancers, it could be triggered by many things, including family history or contact with certain chemicals.

Whatever the contributing factor may be, it directs to cell mutations and uncontrolled cell growth in the prostate.

Types of Prostate Cancer

Most cases of prostate cancer are a sort of cancer called adenocarcinoma. This is cancer that develops in the tissue of a gland, like the prostate gland.

Prostate cancer is additionally classified by how fast it grows. It has two types of growths: non-agressive, or slow-growing, or else aggressive, or fast-growing

With non-agressive prostate cancer, the tumor either does not grow or grows sparsely over time. With aggressive prostate cancer, the tumor grows rapidly and may travel to other areas of the body, like the bones for example.

Who is at Risk for Prostate Cancer?

Prostate cancer can occur in any male. However, certain factors raise the risk for the disease. These factors include:

  • family history of prostate cancer
  • certain ethnicities or race — for example, African American men are at a greater risk of having prostate cancer
  • genetic changes
  • obesity
  • older age

Where an individual lives can additionally play a role in the risk for prostate cancer. For example, living in an industrial area may expose him to environmental chemicals that can cause prostate and other cancers as well.

Going back to age, it is a major risk contributor to prostate cancer. The disease takes place most often in men over the age of 65. It happens in about 1 in 14 men ranging in ages of 60 and 69.

Symptoms of Prostate Cancer

Some forms of prostate cancer are non-agressive, so there may not be any symptoms. On the other hand, aggressive and advanced prostate cancer frequently causes symptoms.

If an individual has any of the signs or symptoms that follow, he should not hesitate to call his health professional. Some of the symptoms can be produced by other conditions, so an examination is needed to make sure the correct diagnosis is made and treatment can be received.

Symptoms of prostate cancer can include pain and numbness, urinary problems, and sexual problems.

Prostate Cancer: the facts -Prostate Cancer Symptoms
Please do not ignore these symptoms. They may not lead to prostate cancer but they are signs of a serious condition.

Urinary problems – Urinary problems are a usual symptom since the

prostate is located beneath the bladder, and it surrounds the urethra (the tube where urine travels). Given this location, should a tumor grows on the prostate, it can press on the bladder or urethra and cause problems.

Urinary problems can include:

  • a urine stream that is slower than normal
  • bleeding while urinating (hematuria)
  • the frequent need to urinate

Sexual problems – Erectile dysfunction can be a symptom of prostate cancer. Also known as impotence, this condition makes an individual unable to get and keep an erection. For more detailed information on erectile dysfunction, please read the article, “facts about erectile dysfunction” on this website.

Blood in the semen after ejaculation may additionally be a symptom of prostate cancer.

While any one of the above symptoms can be the first indication of having prostate cancer, urinary symptoms are more likely than the other symptoms to appear in the early stages.

It is important to keep in mind that most of these symptoms can also be a trigger for other conditions that are not cancer. These conditions consist of benign prostatic hyperplasia (BPH) and prostatitis.

Therefore, while it is crucial to monitor any symptoms an individual may have, remember that there is a good chance they are not initiated by cancer.

However, it is important to note that neither of these conditions causes blood to appear in the urine. If an individual has this symptom, it is imperative for him to notify his doctor right away. While blood in the urine may be triggered by something other than cancer, it is a good idea to have it diagnosed promptly.

Frequent pain – Once prostate cancer commences spreading, it will cause pain in and around the area of the prostate gland. Men with the disease can in addition encounter pain in these other areas:

  • upper thighs
  • pelvis
  • lower back
  • hips

Pain is additionally likely to occur in multiple areas. For example, an individual might experience painful urination in combination with pelvic pain. Any continuing, or recurring, pain should be assessed by a health care professional to rule out serious health issues.

Diagnosis and Screening for Prostate Cancer

Prostate Cancer: the facts -Screening Diagnosis
Diagnosing Prostate Cancer

Screening for prostate cancer usually depends upon an individual’s personal preferences. The primary reason for this is the majority of prostate cancers progress slowly and do not cause any health problems, according to the Centers for Disease Control and Prevention (CDC).

It is also for the reason that the results from the prostate-specific antigen (PSA) test, which can be part of the screening, may direct to a misdiagnosis of cancer. For these reasons, screening can cause needless worry and unnecessary treatment.

The PSA blood test checks the amount of prostate-specific antigen that is contained in the blood. If the levels are elevated, this could be an indication of prostate cancer.

However, there are numerous reasons why an individual could have an elevated amount of PSA in his blood, therefore the test results could lead to a misdiagnosis and unnecessary treatment.

However, the PSA test is still suitable in specific cases, for example for men at high risk of prostate cancer. In addition, if an individual already has a confirmed case of prostate cancer, this test remains approved for cancer staging or grading.

Screening recommendations

The American Cancer Society does have screening recommendations for men as they age. They recommend that during an annual exam, physicians communicate to men of specific ages concerning the pros and cons of screening for prostate cancer. These conversations are recommended for the following ages:

  • Age 40: For men at very high risk, for example, those with more than one first-degree relative. Such as a father, brother, or son, who had prostate cancer at an age under 65.
  • Age 45: For men at high risk, like African American men and men with a first-degree relative that was diagnosed at an age under 65.
  • Age 50: For men who are at average risk of prostate cancer, are expected to live at least 10 more years.

The U.S. Preventive Services Task Force (USPSTF) currently recommends that men aged 55 to 69 determine for themselves whether or not to undergo a prostate-specific antigen (PSA) test, after consulting with their physician.

The USPSTF concludes that the potential benefits of PSA-based screening for men aged 70 and above do not outweigh the expected harms.

Diagnostic Tools

If an individual and his physician decide that screening for prostate cancer is a wise choice, the doctor will most likely perform a physical exam and discuss his health history. They will additionally perform one or more tests, which might include:

  • Prostate-specific antigen (PSA) test:
    This is a blood test that detects the levels of PSA, a protein formed by the prostate.
  • Digital rectal exam (DRE):
    With this exam, the physician inserts a gloved finger into the rectum to inspect the prostate. They can then feel if there are any hard lumps on the prostate gland that may be tumors.
  • Prostate biopsy: a physician may order a biopsy to help confirm a prostate cancer diagnosis. With a biopsy, a healthcare provider takes away a small piece of the prostate gland for examination to inspect for cancer cells.
  • Other tests: the doctor may in addition do an MRI scan, CT scan, or bone scan. The physician will discuss the results of these tests with the patient and make recommendations for any next additional steps that may be needed.
  • Gleason scale – If an individual has had a prostate biopsy, he will receive a Gleason score. Pathologists use this score to categorize the grade of prostate cancer cells. The grade determines how much the abnormal cells look like cancer, and how vigorous their growth seems to be.

A Gleason score lower than six means the cells do not show signs of cancer, so the risk is low. If the score is seven or more, the doctor will most likely look at the score and the PSA level to assess the cells.

For example, a Gleason score of 7, with a PSA level between 10 to 20 ng/mL, indicates that cancer cells have been recognized although the cancer is most likely non-aggressive, with slow-growing cells.

A Gleason score of 8 or more, with PSA levels higher than 20 ng/mL, points to a more advanced tumor. That means the risk of an aggressive cancer is higher. Learn additional information about how a Gleason score is calculated and what the score means.

Treatments for Prostate Cancer

Prostate Cancer: the facts - Treatment
There are options for treating prostate cancer

An individual’s physician will cultivate a suitable treatment plan for his cancer based on the age, health status, and the stage of the cancer.

If the cancer is non-agressive, the physician may advise watchful waiting, which is also called active surveillance. This means that treatment is delayed but regular checkups with the doctor to monitor the cancer.

More aggressive kinds of cancer may be treated with different options, like:

  • chemotherapy
  • cryotherapy
  • hormone therapy
  • radiation
  • stereotactic radiosurgery
  • surgery
  • immunotherapy

If the cancer is very forceful and has metastasized (spread), there is a good chance it has spread to the bones. For bone metastases, the above-mentioned treatments may be used, others may be used additionally. Get more information about treatments and outlook for bone metastases.

Preventing Prostate Cancer

Prostate Cancer Prevention
These tips are good for the prevention of prostate cancer and good overall health!

There are sure risk factors for prostate cancer, like age, that cannot be controlled. However, there are some the can be controlled. They are basically the same for preventing disease in general.

For instance, quitting smoking can reduce the risk of prostate cancer, as studies have shown that smoking increases the risk. Diet and exercise are additional important factors that can impact the risk of prostate cancer.


Prostate Cancer Prevention diet
Diet is crucial for optimal prostate and general health. The less fat, the better!

A selection of foods may assist in reducing the risk of prostate cancer, including:

  • cruciferous green vegetables such as cabbage, broccoli, Brussels sprouts, cauliflower, collard greens, arugula, bok choy, and kale.
  • fish
  • cooking oils that comprise omega-3 fatty acids, for example, olive oil
  • soy
  • tomatoes

The data additionally suggest that selected foods may increase the risk of prostate cancer, such as:

  • milk and dairy products
  • saturated fat, which is universally found in animal products
  • red meat
  • grilled meat


Prostate Cancer: the facts - prevention exercise
Exercise is beneficial for prostate cancer prevention and can even aid with treatment!

Exercise will likely help reduce the risk of increasing to advanced prostate cancer, and of dying of prostate cancer.

Exercise can also assist in losing weight. This is crucial because research has revealed obesity to be a risk factor for prostate cancer. With the doctor’s approval, individuals should aim for 30 minutes of exercise most days of the week.

Prostate cancer is a danger for all men as they age, however, if caught and treated early, the result is generally very good. Therefore, as one gets older, it is wise to have an open conversation with their doctor about the risk.

Now that you’ve been filled in on prostate cancer, take the quiz by clicking here.

Questions, comments, and, concerns are welcomed below.

Good health!!




Anti-inflammatory Drugs

Anti-inflammatory drugs are the most popular drugs for treating pain. How Popular? Thirty (30) million individuals either take them daily by prescription or purchased directly over the counter. But what do we really know about these popular drugs? If we aren’t careful, they can do as much or harm as good.

What are Anti-inflammatory Drugs?

Anti-inflammatory is the component of a material or treatment that reduces inflammation or swelling. Approximately half of analgesics (painkillers) are anti-inflammatory drugs, remedying pain by reducing inflammation. They work differently from opioids that affect the central nervous system by blocking pain signals to the brain.

There are two classifications of anti-inflammatory drugs: steroidal and non-steroidal (NSAID).

Steroidal Anti-inflammatory Meds

Steroidal anti-inflammatory drugs, known as Corticosteroids, are commonly referred to as steroids. They are a type of hormone and are usually used to manage rheumatologic (autoimmune) diseases, like rheumatoid arthritis, lupus, or vasculitis (inflammation of the blood vessels). The more common drugs include cortisone, methylprednisolone, and prednisone.

They additionally decrease immune system activity.

Steroids are a man-made version of chemicals that are normally made naturally in the human body known as hormones. They are designed to perform the same as hormones to reduce inflammation. They are different from anabolic steroids that are used by bodybuilders and athletes.

Since these drugs alleviate itching, redness, swelling, and allergic reactions, physicians frequently prescribe them to assist in the treatment of diseases such as allergies, arthritis, asthma, and lupus.

Corticosteroids resemble cortisol, which is a natural hormone that is formed by the body’s adrenal glands. The body requires cortisol to remain healthy. Cortisol is the main participant in a wide range of functions in the body that includes stress, immune response, and metabolism.

Side effects – As with all medications, some individuals will have some. These are most likely to occur if an individual is consuming a high dosage or has been on steroids for a long period.

Some side effects of steroids are below:

Tablets, liquids, and soluble tablets

  • easy bruising
  • mood swings
  • problems sleeping
  • pains in the stomach, heartburn, or indigestion
  • Stretch marks.
  • thinning of the skin
  • increased appetite and weight gain

Gels and creams

  • changes in skin color
  • increased hair growth at the application site.
  • stinging or burning where the cream has been placed
  • stretch marks
  • reduction of the skin layer

Eye drops and ointments

  • stinging or burning in the eyes after inserting the drops
  • a strange taste in the mouth after placing the drops in the eyes

Treatment with steroids may cause mood changes. An individual may experience highs or extreme lows. This may be more frequent in individuals with a history of mood disorders.

Taking steroid tablets for an extended period of time can make an individual more susceptible to get infections. If one feels feverish or under the weather, or develops any new symptoms after consuming steroids, it is crucial for them to tell their physician.

Individuals that develop shingles, measles, or chickenpox, come into contact with another individual who has any of these illnesses should see a physician right away. At times, these diseases can be severe in people who are taking steroids and may need additional care.

Steroids taken over an extended period of time can additionally cause muscles to become weaker.

Generally, steroid creams and eye drops do not typically cause serious side effects, but if taken for a long time or at a high strength, the ingredients can be absorbed into the blood and increase the risk of side effects that usually occur only with steroid tablets.

Additionally, Steroids can occasionally affect high blood pressure, epilepsy or, diabetes, so it is important to have blood pressure and blood sugar levels

Anti inflammatory Drugs - Classifications
Anti inflammatory Drugs Classifications

checked occasionally and the physician may need to change the dosage of the steroid if needed. Steroids may occasionally cause diabetes or raised blood sugar even in individuals who have not had this condition formerly.

Steroids can also affect the eyes possibly by causing glaucoma to get worse or producing cataracts. They can also cause a serious problem with the eyes, which occurs when fluid collects in a part of the eye. If any changes are noticed in eyesight, such as vision becoming blurry, a physician should know as soon as possible.

Occasionally, steroids can be the cause another condition known as Cushing’s syndrome. This is what can cause the thinning of the skin, stretch marks, and also the face to become more round. However, it usually vanishes once the steroids are stopped.

In children and teenagers, steroids can on occasion cause growth to slow down, so it is best to have their height checked regularly. If growth is slowed, they may be referred to a specialist for advice and treatment.

The good news is side effects can be managed. Because steroids can cause weight gain and or have an increased appetite, an individual needs to keep an eye on their weight while taking them. Making sensible food choices and including some physical activity in the daily routine should help avoid weight gain.

Steroids can weaken bones, and this can lead to a condition known as osteoporosis. This is a condition that makes it more likely to fracture the bones, sometimes even after very minor falls or bumps.

A doctor may advise an individual to take calcium and vitamin D supplements or drugs called bisphosphonates, included with the steroids to help avoid this condition. Regular exercise, especially ones that involve the bones carrying the weight of the body, like walking, can additionally aid in reducing the risk of contracting osteoporosis.

Individuals should additionally make certain to get enough calcium in their diet, and avoid smoking and consuming excessive alcohol.

Non-Steroidal (NSAID) Anti-inflammatory Meds

NSAIDs can be very effective. They also lower inflammation, tend to work quickly, and generally have fewer side effects than corticosteroids.

NSAIDs work by blocking prostaglandins, which are substances that sensitize nerve endings and intensify pain during inflammation. Prostaglandins additionally play a role in controlling body temperature.

By inhibiting the effects of prostaglandins, NSAIDs help relieve pain and bring down the fever. Actually, NSAIDs can be useful in reducing many types of discomfort, including:

  • backache
  • headache
  • inflammation and stiffness triggered by arthritis
    and additional inflammatory conditions
  • menstrual aches and pains
  • muscle aches
  • pain after a minor surgery
  • sprains or other injuries

NSAIDs are particularly important for addressing the symptoms of arthritis, such as joint pain, inflammation, and stiffness. NSAIDs tend to be inexpensive and easily accessible as many are available over the counter, so they are often the first medications prescribed to individuals with arthritis.

However, the prescription drug celecoxib (Celebrex) is frequently prescribed for the long-term addressing of arthritis symptoms. This is due to it being easier on the stomach than other NSAIDs.

There are two types of NSAIDs. NSAIDs prevent the enzyme cyclooxygenase (COX) from producing prostaglandins. The body produces two types of COX: COX-1 and COX-2.

COX-1 protects the stomach lining, whereas COX-2 causes inflammation. Most NSAIDs are nonspecific, which means indicate that they block both COX-1 and COX-2.

Nonspecific NSAIDs that are obtainable over the counter in the US include:

  • naproxen (Aleve, Naprosyn)
  • ibuprofen (Advil, Motrin, Midol)
  • high-dose aspirin

Note: Low-dose aspirin is not typically categorized as an NSAID.

Nonspecific NSAIDs that are obtainable with a prescription in the US include:

  • sulindac
  • piroxicam (Feldene)
  • oxaprozin (Daypro)
  • nabumetone
  • meloxicam (Vivlodex, Mobic)
  • mefenamic acid (Ponstel)
  • ketoprofen
  • indomethacin (Tivorbex)
  • flurbiprofen
  • famotidine/ibuprofen (Duexis)
  • etodolac
  • diflunisal
  • diclofenac (Zorvolex)

Selective COX-2 inhibitors are NSAIDs that obstruct more COX-2 than COX-1. Celecoxib (Celebrex) is presently the sole selective COX-2 inhibitor obtainable by prescription in the US.

Even though some NSAIDs can be purchased over the counter without a

prescription doesn’t mean they are harmless. There are potential side effects and risks, with the most common being gas, diarrhea, and upset stomach.

NSAIDs are recommended for occasional and short-term use. The risk for side effects increases the longer they are used.

It is wise to always consult with a healthcare provider before using NSAIDs, and they should not be mixed with a variety of NSAIDs at the same time.

Antiinflammatory Drugs - Side Effects
NSAID’S Anti inflammatory Drugs Side Effects

The Stomach Issues

NSAIDs block COX-1, which aids with the protection of the stomach lining. Consequently, consuming NSAIDs can contribute to minor gastrointestinal problems, including:

  • constipation
  • diarrhea
  • gas
  • heartburn
  • nausea and vomiting
  • upset stomach

In more advanced cases, taking NSAIDs can irritate the stomach lining enough to cause an ulcer. Occasionally, ulcers may yet advance to internal bleeding.

If an individual should experience any of the following symptoms, they stop using the NSAID immediately and call their healthcare professional:

  • severe abdominal pain
  • black or tarry stool
  • blood in the stool

The danger of developing stomach issues is higher for individuals who:

  • have a history of stomach ulcers
  • take blood thinners or corticosteroids
  • are over the age of 65
  • take NSAIDs frequently

Individuals can decrease the likelihood of increasing stomach issues by consuming NSAIDs with food, milk, or an antacid.

If an individual develops gastrointestinal issues, their healthcare professional may encourage them to change to a selective COX-2 inhibitor such as celecoxib (Celebrex). They are least likely to trigger stomach irritation than nonspecific NSAIDs.

Questions, comments, and concerns are welcomed below

Good health!!




The Facts on Arthritis

We have all heard about arthritis. But, do we know the facts on arthritis? This article will help you to know them.

What is Arthritis?

Arthritis (also known as joint inflammation) is inflammation in one or more joints that causes pain and stiffness. It is a condition that can worsen with age. Actually, “arthritis” the word means, “inflamed joint.”

There are different types of arthritis and each one has different causes including underlying diseases, infections, and general wear and tear. With more than 100 varieties, arthritis is far from simple.

Symptoms usually include swelling, pain, stiffness and, reduced range of motion and Flare-ups can be unpredictable.

Arthritis is the foremost cause of disability in the US. Surveys have revealed that millions of individuals are limited in their ability to climb stairs, kneel, bend, walk, or participate in regular social activities such as visiting with family and friends or shopping and running errands. For those still employed, arthritis can make daily routines more and more challenging.

Common Types of Arthritis

There are quite a few types of arthritis. The ones that develop most often are found below.

Osteoarthritis – This is the most widespread category of arthritis. The ends of the bones are covered by a slippery, cushioning material known as cartilage. Cartilage acts as a shock absorber and allows the bones to slide smoothly against each other. However, with advancing age, injuries, or infections, the cartilage may begin to deteriorate. This leaves the bones unprotected and they start to grind or scrape against each other whenever movement takes place. Small holes and fractures commence to appear on the bone surface, and bony growths—called osteophytes or bone spurs—may start to appear. Occasionally, small bone fragments or bits of cartilage breaks off and intervene with the movement of the joint, resulting in more swelling and pain.

Ultimately, the fundamental bone, ligaments, blood vessels, nerves, and muscles as well become irritated and inflamed also.

Rheumatoid Arthritis – This is the second most prevalent type of arthritis. Rheumatoid arthritis affects numerous additional joints, including the hands, wrists, elbow, shoulders, and feet. In this kind of arthritis, an individual’s own immune system erroneously commences attacking the tissues in the joints—in particular, the synovium, which is a thin lining over the bones that helps keep the joints moving well. Additional body tissues may additionally be targeted, including muscles, blood vessels, heart, lungs, nerves, and skin. The majority of cases appear prior to the age of 60 but some appear after. Rheumatoid arthritis is often a life-long, progressive disease.

Gout – Gout is triggered by the build-up of uric acid crystals inside the joint where it produces severe throbbing pain, swelling, warmth, and redness.

Infectious Arthritis – This variety of arthritis comes about when an infection spreads into a joint.

Who Get Arthritis?

Roughly 50 million adults have been identified with some type of arthritis in the US, including rheumatoid arthritis, osteoarthritis, fibromyalgia, lupus, and gout. Moreover, about half of Americans above the age of 65 have been told that they have arthritis by their healthcare provider. However, it can commence developing at any age, especially after an injury such as to the knees and hips. Young adults with knee injuries have six (6) times the risk of experiencing osteoarthritis in that joint by age 65 years. Individuals with hip injuries are three (3) times more probable. Therefore, the significance of exercise at any age far overshadows the chance of injury.

Movement is beneficial. Continually active individuals are far better off than those who lead a sedentary lifestyle. This can be difficult when an individual is in pain, but it doesn’t have to intensive. For example, water exercise, a brief bike ride, or walking daily can be sufficient.

Women are somewhat more likely to receive a diagnosis of arthritis than men are, even though gout is more usual in men. Additionally, if an individual is overweight or obese, the chance of developing arthritis increases. The excess weight puts added pressure on joints and muscles.

It is important to note that Children get arthritis, too. As a matter of fact, almost 300,000 individuals in the US under the age of 18 suffer from rheumatoid arthritis, affecting girls more than affecting boys.

Treating Arthritis

Unfortunately, there isn’t a cure for arthritis, but early diagnosis and treatment are essential. The first step in treating arthritis is managing the

The Facts on Arthritis - Arthritis Treatment
Arthritis Treatment

pain, followed by advancing strength through physical therapy and focusing on other lifestyle issues, such as healthy body weight and smoking termination. Surgery is another alternative, which is particularly effective for patients with hip and knee concerns.

Weather can be a factor. The climate can contribute to an individual’s pain. Actually, when the atmospheric pressure changes, arthritis can flare-up. That is when it is a good time to use ibuprofen (an anti-inflammatory), apply ice, and begin stretching for relief from the cold weather.

Both hot and cold can be used for relief. For aching joints, it helps out to apply a covered ice pack to reduce the primary inflammation, and then, after 48 hours, change to heat to open up the blood vessels for added relief.

Treating Arthritis Naturally

Doctors can prescribe medication for pain relief of arthritis, but they often recommend natural methods, also.

An individual must talk to their doctor before attempting any remedy for

The Facts on Arthritis - Treating Arthritis Naturally
Treating Arthritis Naturally

arthritis, whether it involves medication or not. Below are some suggestions to consider.

Manage weight – weight can have an immense impact on arthritis symptoms. Extra weight puts more pressure on the joints, especially the knees, hips, and feet.

Guiding principles from the American College of Rheumatology and Arthritis Foundation (ACR/AF) strongly recommend losing weight if an individual has OA and overweight or obese.

A physician can help an individual set a target weight and design a program to help him or her reach that target.

*Reducing the stress on the joints by losing weight can help:

  • decrease pain
  • improve mobility
  • prevent future damage to the joints

Get exercise – If an individual has arthritis, exercise can help manage weight, keep their joints flexible, strengthen muscles around their joints, which offers more support.

Current recommendations strongly advise starting a suitable exercise program. Exercising with a trainer or another individual may be particularly beneficial, as it increases enthusiasm.

Good options include low-impact exercises, such as:

  • walking
  • cycling
  • tai chi
  • water exercises
  • swimming

Hot and cold therapy – As mentioned earlier, hot and cold treatments can help alleviate arthritis pain and inflammation.

    • Heat treatments can include taking an extended, warm shower or bath in the morning to help ease stiffness and utilizing an electric blanket or moist heating pad to lessen discomfort overnight.
    • Cold treatments
      can help relieve joint pain, swelling, and inflammation. This can be achieved by wrapping a gel ice pack or a bag of frozen vegetables in a towel and applying it to painful joints for quick relief. One should never apply ice straight to the skin.
  • Capsaicin, an active component that comes from chili peppers, is an ingredient of some topical ointments and creams that can be bought over the counter. These products provide warmth that can relieve joint pain.

A Healthy diet – This is a universal component for any condition. A diet that is plentiful in fresh fruits, vegetables, and whole foods can help boost the immune system and overall health. There is some evidence that dietary choices can affect people with both RA (rheumatoid arthritis) and OA (osteoarthritis).

A plant-based diet supplies antioxidants, which can help decrease inflammation by eliminating free radicals from the body.

Conversely, a diet plentiful in processed foods, saturated fat, red meat, added sugar and salt may worsen inflammation, which is an element of arthritis. These foods can also contribute to other health conditions, including high cholesterol, high blood pressure, heart disease, obesity, and other complications, so neither are they beneficial for individuals with arthritis.

The current OA course of action guidelines does not recommend taking vitamin D or fish oil supplements as a treatment, but eating foods that contain these nutrients as part of a balanced diet may play a role in overall well-being.

Turmeric – Turmeric, the yellow spice frequently found in Indian meals, contains a chemical called curcumin. It has antioxidant and anti-inflammatory properties. Research
suggests it may help reduce arthritis pain and inflammation.

The Facts on Arthiritis Natural Arthritis Treatmen twith Turmeric
Natural Arthritis Treatment with Turmeric

In an animal study that the National Center for Complementary and Integrative Health observed, scientists gave turmeric to rats. Results showed that it lessened inflammation in their joints.

More research is required to show how turmeric works, but the future for this spice is promising.

Herbal Supplements – Many herbal supplements may reduce joint pain, although scientific research has not confirmed that any specific herb or supplement can treat arthritis.

Some of these herbs include:

  • Boswellia
  • bromelain
  • devil’s claw
  • ginkgo
  • stinging nettle
  • thunder god vine

Although scientific research has not confirmed that any specific herb or supplement can treat arthritis, they can be a helpful aid, even alongside other treatments.

The Facts on Arthritis - Treating Arthritis Naturally - Limbex
Arthritis Supplement with All Natural ingredients

The Food and Drug Administration (FDA) does not observe herbs and supplements for excellence, integrity, or safety, so one cannot be sure exactly what a product contains. Therefore, it is best to purchase from a reliable source. I whole heartedly trust this company.

It is always wise to talk to a physician before trying a new supplement, as some can cause side effects and dangerous drug interactions.

Preventing Arthritis

Arthritis cannot always be prevented. Some circumstances, like advancing age, family history, and gender (many varieties of arthritis are more frequent in women), is out of an individual’s control.

There are more than 100 different types of arthritis. Each type advances differently, but all are painful and can progress to loss of function and deformity.

There are some healthy habits that can be practiced to reduce the risk of developing painful joints as age advances. Many of these practices such as exercising and eating a healthy diet prevent other diseases, also.

Consume Fish – Certain fish contain a plethora of omega-3 fatty acids, which is a healthy polyunsaturated fat. Omega-3s have many health benefits, and they can decrease inflammation in the body.

A study in Annals of the Rheumatic Diseases found that women who consume fish frequently might be at lower risk for rheumatoid arthritis. The United States Department of Agriculture (USDA) advocates consuming fish high in omega-3s — like salmon, trout, mackerel, and sardines — twice a week. Wild-caught fish is usually suggested over farmed fish.

Foods to Avoid – A number of foods can make arthritis more severe by adding to joint inflammation, weight gain, or both. Foods to be avoided with arthritis are:

  • Alcohol
  • Dairy
  • Fried or grilled foods
  • Oils, such as corn, sunflower, safflower, peanut, and soy oils
  • Red meat
  • Refined carbohydrates such as biscuits, white bread, and pasta
  • Salt
  • Sugars including sucrose and fructose

Avoid injury – Over time, joints can commence wearing. However, when joints are injured— such as while playing sports or due to an accident —the cartilage can be damaged and lead it to wear out more rapidly.

In order to avoid injury, it is always wise to use the proper safety equipment while performing sports and observe the correct exercise techniques.

Protect the joints – Practicing the right techniques when sitting, working, and lifting can aid in protecting joints from every day strains. Such as, lift with the knees and hips — not the back when picking up objects.

Also, carry items close to the body as to not put too much strain on the wrists. If it is necessary to sit for long periods of time at work, it is wise to make sure that the back, legs, and arms are well supported.

Questions, comments, and concerns are fully welcomed below. You will receive a response.

Good health!!




What is mRNA Technology?

mRNA technology is new on the scene, but not anonymous. It has been examined for more than a decade. However, it has ushered in a new approach to vaccines. So, what is mRNA technology? Let’s take a look.

What is mRNA?

Let’s start with RNA. RNA is an acronym for RiboNucleic Acid, which is a polymeric molecule that is vital in various biological roles in coding, decoding, regulation, and expression of genes. RNA and DNA are nucleic acids. Together with lipids, proteins, and carbohydrates, nucleic acids constitute one of the four major macromolecules essential for all known forms of life.

RNA is substantially different from DNA: DNA contains two intercoiled strands, but RNA only contains one single strand.

RNA additionally contains ribose as opposed to deoxyribose
found in DNA. The consequence of these differences is RNA being chemically more reactive than DNA. This causes it to be the more suitable molecule to take part in cell reactions. It is also the carrier of genetic information in certain viruses, in particular the retroviruses such as the HIV virus. This is the only exclusion to the general rule that DNA is the hereditary substance of the two.

mRNA is an acronym for Messenger RiboNucleic Acid and is a single-stranded RNA molecule that is complementary to one of the DNA strands of a gene. The mRNA is an RNA version of the gene that departs from the cell nucleus and travels
to the cytoplasm where proteins are produced. This is why it is called messenger RNA.

During protein synthesis (the process in which cells make proteins), an organelle (a subcellular structure that has one or more specific jobs to perform in the cell, much like an organ does in the body) called a ribosome travels along the mRNA, reads its base sequence, and uses the genetic code to translate each three-base triplet, or codon, into its corresponding amino acid.

mRNA is just one of the kinds of RNA that are found in the cell. This particular one, the mRNA, like most RNAs, is made in the nucleus and then exported to the cytoplasm where the translation machinery, the machinery that essentially produces proteins, attaches to these mRNA molecules and reads the code on the mRNA to make a particular protein. So in broad terms, one gene, the DNA for one gene, can be transcribed into an mRNA molecule that will end up making one specific protein.

What does mRNA do?

So, what does mRNA do? In a nutshell, mRNA generates instructions to make proteins that may treat and or prevent disease.

mRNA medicines aren’t small molecules, like conventional pharmaceuticals. Neither are they conventional biologics (recombinant proteins and monoclonal antibodies) – which were the origins of the biotech industry. mRNA medicines on the other hand are sets of instructions. Also, these instructions direct cells in the body to make proteins to prevent and or fight disease.

It is essentially simple human biology. DNA (deoxyribonucleic acid) is a double-stranded molecule that stores the genetic code (instructions) the body’s cells require to produce proteins. Proteins, conversely, are the ‘workhorses’ of the body. Nearly every task in the body – including normal and disease-related – is accomplished by one or many proteins.

However, mRNA is just as critical as DNA. Without mRNA, the genetic code would never get used by the body. Proteins would never be made. In addition, the body could not perform its functions. Messenger mRNA, plays a vital role in human biology.
mRNA and Medicine
Drug companies are using mRNA to produce a new class of medicines. They are making use of the fundamental role that mRNA plays in protein synthesis and have developed exclusive technologies and methods to produce mRNA sequences that cells recognize as if they were produced in the body. They focus on diseases that as critical as DNA. Without mRNA, the genetic code would never get used by the body. Proteins would never be made. In addition, the body could not perform its functions. Messenger mRNA, plays a vital role in human biology.

mRNA and Medicine

Drug companies are using mRNA to produce a new class of medicines. They are making use of the fundamental role that mRNA plays in protein synthesis and have developed exclusive technologies and methods to produce mRNA sequences that cells recognize as if they were produced in the body. They focus on diseases that were enabling targeted cells to produce – or turn ‘on’ – one or more given proteins that will enable the body to fight or prevent a given disease.

Here is how this works.

  • It begins with the desired sequence for a protein.
  • The corresponding mRNA sequence is designed and synthesized. This is the code that will create the protein.
  • Before synthesis is commenced, the mRNA sequence to optimize the mRNA’s physical properties is also engineered, as well as those of the encoded protein.
  • The mRNA sequence is delivered to the cells responsible for making that protein by way of one of several potential groups of mRNA medicines. Achieving success with different types of cells necessitates different delivery methods.
  • Lastly, once the mRNA instructions are in the cell, human biology takes over. Ribosomes examine the code and construct the protein, and the cells express the protein throughout the body.

    mRNA Synthesis -What is mRNA Technology?
    mRNA Synthesis

Using mRNA as a drug opens up an advent of opportunities to treat and prevent disease. mRNA medicines have the ability to go inside cells to direct protein production, something that is not probable with other drug approaches giving science the potential to treat or prevent diseases that today are not addressable. Thus potentially improving human health and impacting lives around the world.


How they work

The main goal of a vaccine for a specific infectious agent, such as the virus that causes COVID-19, is to educate the immune system on what that particular virus looks like. Once this is accomplished, the immune system will vehemently attack the real virus, if it ever enters the body.

Viruses comprise a nucleus of genes made of DNA or RNA enclosed in a cover of proteins. To make the cover of protein, the DNA or RNA genes of the virus make messenger RNA (mRNA); the mRNA then makes the proteins. An mRNA of a particular structure makes a protein of a particular structure.

Some traditional vaccines use a weakened virus, while others, like the mRNA vaccine, use just a critical piece of the virus’s protein coat.

Conventional vaccines do work: for instance, polio and measles are just two (2) examples of severe illnesses brought under control by vaccines. As a group, vaccines may have done more good for humanity than any other medical advance in history. However, growing great amounts of a virus, and then weakening the virus or extracting the critical piece, is very time-consuming.

When an individual is contaminated with a germ, whether it is a virus or bacteria, the immune system creates unique proteins, known as antibodies that assist in protecting against future infections from that particular germ by remembering it. The next time the immune system spots that germ, it “remembers” and uses the antibodies to fight off the infection. Some antibodies only last a few months, while others can protect an individual for a lifetime.

So in essence, vaccines create antibodies that allow the body to protect itself from future infections without essentially getting sick.

Previously developed vaccines contained very small amounts of viruses or bacteria that were dead or significantly weakened. They tricked the immune system into thinking that the body was being infected.

How mRNA Vaccines Work

mRNA is a slice of genetic material that cells use as “directions” to create selected proteins in the body. It is like a small piece of computer code. In the case of COVID-19, a piece called the spike protein is the critical piece.

When it is not within a cell, mRNA requires protection to keep it from disintegrating. That is why the vaccines need cold temperature storage. In order to keep the mRNA from disintegrating when it enters the body, the COVID-19 vaccines utilize fat bubbles to shuttle the mRNA to certain cells.

mRNA Vaccines and COVID19

The mRNA directs these cells to produce “spike proteins.” These proteins replicate part of the SARS-CoV-2 (novel coronavirus) cell structure and trick the body into believing it is infected with the virus.

In the case of the mRNA vaccines, the body is never exposed to the germ however; it is still able to produce an effective immune response.

So in essence, mRNA vaccines create antibodies exclusively from the protein coating of the virus instead of using the virus, allowing the body to protect itself from future infections without essentially getting sick.

What is contained in the COVID Vaccines? Like all additional vaccines approved by the FDA, COVID vaccines do not include noxious or dangerous ingredients. This is a common vaccine myth.

The ingredients of the vaccine include safe and harmless pieces (proteins) of the virus that cause COVID-19 and not of the entire germ. When vaccinated, the immune system identifies that the proteins do not belong in the body and begins producing T-lymphocytes and antibodies. If infection occurs in the future, memory cells will recognize and fight the virus.

One of the advantages of using the present COVID vaccines is that they avoid some of the issues some individuals may have with some vaccines. For example, the vaccines are not produced by using egg proteins, so unlike some forms of the flu vaccine, individuals who have an egg allergy can obtain the vaccine.

In addition, human fetal cells are not used during the vaccine development process. This makes the COVID vaccines a suitable alternative for individuals who object to this practice.

Scientists are still carefully examining exactly how long the vaccine’s protection will last. The participants who were part of the COVID-19 vaccine studies have agreed to be monitored for two (2) years to enable researchers to establish exactly how long immunity will last.

Both the Pfizer and Moderna vaccines require two (2) doses to realize immunity. This will ensure that the immune system will create enough antibodies to remember and protect against future COVID infections. Learn more important facts about the COVID vaccine.

It is important to note that since mRNA “instructs” cells to perform certain actions, a number of individuals have expressed apprehension about the vaccine affecting their DNA. This is not the case. mRNA vaccines will by no means interact with the body’s DNA. As a matter of fact, once the cell has finished using the mRNA, the cells break it down and remove it from the body.

mRna technology is truly an advancement in fighting disease and illness. Below is a video further illustrating how these vaccines work.


Questions, comments and concerns are welcomed below.

Good health!!



All about Dental Care

Regarding our health, we often hear about our heart health and the importance of our cardiovascular systems, our lungs and the importance of the respiratory systems, our pancreas and the endocrine system, kidneys and the urinary system, the colon and digestive systems. But, what about our teeth? For some reason, we don’t hear as much about these organs or how to care for them. This article is all about dental care.

Are teeth bone or an organ? To dispel a popular myth, the teeth are not bone. They have their own specialized type of connective tissue. The teeth are made up of three types of tissue: enamel, dentin, and cementum (a specialized type of bone). The common definition of an organ is a collection of tissues that act together to execute a purpose or purposes. By that definition, teeth are organs.

But for the record, bones, additionally, are organs of the skeletal system. They are made up of calcified osseous tissue, connective tissues of various sorts, and cartilage.

The Importance of Good Dental Care

The importance of good dental care and overall oral health is crucial for the overall health of the entire body. In fact, the mouth is said to be the gateway to general good health. Not taking care of our teeth and gums properly may well lead to a variety of health problems. This can range from gum disease and the loss of teeth to heart disease and diabetes. Therefore, oral health is crucial.

For example, recent research is linking associations between chronic oral infections and heart and lung diseases, stroke, and low-birth-weight, premature births. Associations connecting periodontal disease and diabetes have long been noted.

Consequently, oral health is essential to general health. We cannot be healthy without oral good health. Oral and general health should not be interpreted as separate entities. Oral health is a vital component of health and must be integrated with the provision of health care and the design of community programs.

What is Oral Health?

Oral references the mouth which not only includes the teeth and the gums (gingiva) and their supporting tissues, but also the hard and soft palate, the mucosal lining (mucous membrane) of the mouth and throat, the tongue, the lips, the salivary glands, the chewing muscles, and the upper and lower jaws. Similarly important are the branches of the nervous, immune, and vascular systems that stimulate, safeguard, and nurture the oral tissues, as well as provide connections to the brain and the rest of the body.

The genetic patterning of development in the uterus further reveals the intimate relationship of the oral tissues to the developing brain and to the tissues of the face and head that surround the mouth, structures whose location is captured in the word craniofacial which is specialized dentistry.

Therefore, good oral health means so much more than healthy teeth. It means the absence of chronic oral-facial pain situations, oral and pharyngeal (throat) cancers, oral soft tissue lesions, birth defects such as cleft lip and palate, and other numerous diseases and disorders that influence the oral, dental, and craniofacial tissues, collectively known as the craniofacial complex. These are tissues whose functions are often taken for granted, yet they represent the very fundamental nature of our humanity. They permit us to speak and smile; sigh and kiss; smell, taste, touch, chew, and swallow; cry out in pain; and convey a world of feelings and emotions through facial expressions. They also protect against microbial infections and environmental assault.

Poor oral health can lead to conditions that can lead to serious consequences.

Conditions of the Mouth

Tooth Decay – Also known as Dental Decay. Dental decay occurs when the enamel and dentine of a tooth become softened by an acid attack after eating or drinking anything containing sugars. Enamel is the solid, protective outer coating of the tooth and is the hardest part of the body. It does not contain any nerves or blood vessels and is not sensitive to pain. Dentine lays under the enamel, developing most of the tooth, and it can be extremely sensitive to pain. Dentine envelops the central ‘pulp’ of the tooth. The pulp is a soft tissue that contains blood vessels and nerves and is in the middle of the tooth.

Dental decay is initially caused by plaque acids that gradually dissolve away

All about Dental Care - Tooth Decay
The Stages of Tooth Decay

the enamel and dentine of the tooth.  Plaque is a thin, sticky film that keeps forming on your teeth. It contains many types of bacteria.

Every time anything containing sugars either by food or drink is consumed, these acids attack the teeth and start to soften and dissolve the enamel. These attacks can occur for up to an hour after eating or drinking before the natural salts in the saliva cause the enamel to ‘remineralize’ and harden again.

Over time, the acid makes a cavity (hole) in the tooth. This condition is also known as ‘dental caries’. This Decay damages the teeth and may lead to the tooth requiring a filling or even extraction.

Keep in mind that it’s not only sugars that are harmful, but other types of carbohydrate foods and drinks react with the plaque and form these acids. (This includes the ‘fermentable’ carbohydrates: for example ‘concealed sugars’ in processed food, organic sugars like those in fruit and cooked starches).

It’s wise to always check the ingredients. Generally, anything with the suffix ‘ose’ in the name is sugar, for example, sucrose, maltose, and so on.

We must watch those in-between-meal treats.  Consuming sugary or acidic snacks and drinks between meals can increase the risk of decay because the teeth then come under constant attack and do not have time to recover. Therefore it is important not to continually have sugary snacks or sip sugary drinks during the day.

Gum Disease – Gum disease is identified as swelling, soreness, or infection of the tissues sustaining the teeth. There are two principal forms of gum disease: gingivitis and periodontal disease.

All about Dental Care - gum disease
Stages of Gum Disease

*Gingivitis means ‘inflammation of the gums’. This is apparent when the gums around the teeth grow to be very red and swollen. Often the swollen gums bleed during brushing.

Periodontal disease
is the result of long-standing gingivitis. There are several types of periodontal disease and they all have an effect on the tissues supporting the teeth. As the disease progresses the bone securing the teeth in the jaw is lost, causing the teeth to become loose. Without treatment, the teeth may ultimately fall out.

Sensitive Teeth – Having sensitive teeth can range from getting a gentle twinge to experiencing serious discomfort that can last for several hours. It can additionally be an early warning sign of more acute dental problems.

Individuals are more likely to feel the sensitivity when drinking or eating cold items, from cold air catching your teeth, and sometimes with hot foods or drinks. Some individuals experience sensitivity when they have sweet or acidic food and drinks. The pain and discomfort can be intermittent, with sometimes being more apparent than others.

Sensitive teeth can start at any time. However, it is more common in individuals aged between 20 and 40, although it can affect individuals in their early teens as well as when they are over 70. Women are more probable to be affected than men.

Sensitive teeth occur when the outer part of the tooth that we can see has a layer of enamel that protects the softer dentine underneath. When the dentine becomes exposed, a tooth can become sensitive. This generally occurs where the tooth and the gum meet where the enamel layer is much thinner. Below are some of the causes of sensitivity:

  • Brushing too hard (‘toothbrush abrasion’), and brushing from side to side, can result in the enamel being worn away – especially where the teeth and the gums meet. The newly exposed dentine may then become sensitive.
  • Dental erosion: this is the loss of tooth enamel caused by attacks of acid from acidic food and drinks as mentioned above. If the enamel is worn down, the dentine underneath becomes exposed and lead to sensitivity. Gums then may naturally recede (shrink back), and the roots of the teeth will become exposed causing them to be more sensitive. Unfortunately, root surfaces do not have an enamel layer to protect them.
  • Gums may naturally recede (shrink back ), and the roots of the teeth will become exposed and can be more sensitive. Root surfaces do not have an enamel layer to protect them.
  • Gum disease: a build-up of plaque or tartar can result in the gum receding down the tooth and even destroy the bone support of the tooth. Pockets can develop in the gums around the tooth, making the area challenging to keep clean and the issue worse.
  • Tooth grinding: this is a habit that involves clenching and grinding the teeth together. This can cause the enamel of the teeth to be worn away, causing them to become sensitive.
  • A cracked tooth or filling: a cracked tooth is one that has been broken.
  • Tooth bleaching: some patients have sensitivity for a short time during or after bleaching. It is best to talk to your dental professional about this before having treatment.

Other conditions include: knocked out teeth, lichen planus (white patches in the lining of the mouth), geographic tongue, dry mouth, mouth ulcers, mouth cancer, jaw problems, and headaches.

Any of these conditions can be treated with the aid of a dental professional. When a problem with any area of the mouth, it is best to consult such an individual.

The importance of Good Oral Health

For starters, good dental hygiene keeps the teeth and gums healthy. Although genetics can play a large role in the acquiring of cavities, regular brushing and preventative dental care help keep the teeth and gums healthy. Brushing removes the plaque that causes tooth decay and stimulates the gums to help prevent gum disease.

Additionally, recurring visits to the dentist lead to early disease detection. A key component of proper oral hygiene is regular visits to a dentist. Every six months is a good place to be! A dental professional can detect a whole lot more than cavities from looking in your mouth. Among the problems and diseases dentists can discover with a thorough examination are:

  • Acid reflux
  • Dementia
  • Diabetes
  • Heart problems
  • Mental health issues
  • Oral cancers
  • Osteoporosis
  • Tooth grinding
  • Vitamin deficiencies

Good dental hygiene prevents certain diseases. Infections that commence in the mouth can lead to even worse health concerns if not treated. For example, gingivitis is a typical inflammation of the gums. But it can develop into periodontitis, which is a much more serious infection that can cause tooth loss. Infections that commence in the mouth have also been linked to such difficulties and disease as:

  • Arthritis
  • Asthma
  • Coronary artery disease
  • Low birth babies
  • Premature births
  • Respiratory problems
  • Stroke

Believe it or not, if left untreated, tooth and gum disease can even lead to death! After all, it is a form of inflammation and can certainly lead to unwanted consequences. Therefore it behooves us to implement good oral hygiene. For more information on inflammation, see the article, “The Dangers of Inflammation,” on this website.

What is Good Oral Hygiene?

So what precisely is good dental hygiene and how do you make sure you’re doing all that you can? Follow a few basic rules of hygiene:

  • All about Dental care - Good Hygiene
    Practice Good Hygiene!!

    Brush at least twice a day

  • Don’t use tobacco products
  • Eat healthily and avoid sugary snacks
  • Get regular dental exams
  • Have your dentist apply a sealant to your children’s teeth
  • Shield the teeth with a mouth guard during athletics
  • Rinse out after meals or chew sugarless gum

Good oral hygiene is paramount in maintaining optimal health. It is one of the best preventative tools in our arsenal. Therefore it must be a part of our daily lives.

Questions, comments, and concerns are welcomed below.

Good health!!




Medix Select: my personal experience

Medix Select: my personal experience. – Ever heard of Medix Select? After reading this article, you should have a thorough knowledge of it as well as my personal experience with this company.This article contains a review of Medix Select.

What is Medix Select?

Medix Select is a premier supplement company. It is a division of Medix Health LLC. and was created to address the need for high-quality dietary

Medix Select - Medix Select: my personal experience
A premier natural supplement company

supplements targeting specific conditions and ailments. Therefore, Medix Select centers on producing first-rate formulas with choice ingredients. These products and formulas are explicitly designed for the highest effectiveness, safety, and efficacy.

Facts about Medix Select

All of the formulas are directly created by doctors, scientists, or medical examiners, making these formulations the most advanced health beneficial supplements available today.

Their laboratories are state-of-the-art with highly qualified staff Ph.D. scientists offer the most advanced technology offered at present today.

They have first-rate manufacturing practices and a GMP certified facility outfitted with the latest technological advances that strictly measure up to the highest measures of GMP standards today, with full FDA-cGMP certification.

Medix Select: my personal experiece - advisory board
Medix Select supplements are formulated by a team of renowned physicians!

Let’s take a look at the doctors involved in the creation of these products and are also on the advisory board.

Dr. Erika Schwartz, M.D., is a leading national expert in the fields of bioidentical hormone therapies, wellness, and genuine disease prevention. She received an MD from SUNY Downstate College of Medicine, graduating cum laude as a member of the prestigious AOA academic honor society. Over the last 30 years, she has presented before Congress, hosted her own PBS pledge special on bioidentical hormones, and emerged on an assortment of news programs that include CBS News, Larry King Live, CNN, and MSNBC in addition to The View, Oprah Satellite Radio with Dr. Oz and a host of others. Dr. Erika Schwartz produces Dr. Erika’s Healthy Balance newsletter and has produced four best-selling books.

Dr. Chauncey W. Crandall, M.D., F.A.C.C., chief of the Cardiac Transplant Program at the world- celebrated Palm Beach Cardiovascular Clinic in Palm Beach Gardens, Fla. He practices interventional, vascular, and transplant cardiology. Dr. Crandall obtained his post-graduate training at Yale University School of Medicine, where he additionally completed three (3) years of study in the Cardiovascular Surgery Division. Dr. Crandall conducts regular lectures nationally and internationally on preventive cardiology, cardiology healthcare of the elderly, healing, interventional cardiology, and heart transplants. Known as the “Christian physician,” Dr. Crandall has been proclaimed for his values and messages of hope to all of his heart patients. Dr. Crandall who is one of America’s most sought after Cardiologists, has completed over forty thousand (40,000) heart procedures, and is the editor of Dr. Crandall’s Heart Health Report.

Dr. Russell Blaylock, M.D.
is a nationally renowned board-certified neurosurgeon, health practitioner, author, and lecturer. Dr. Blaylock attended the Louisiana State University School of Medicine and accomplished his internship and neurological residency at the Medical University of South Carolina. He has practiced neurosurgery for 26 years while running a nutritional practice. He has retired from his neurosurgical duties recently to devote his complete attention to nutritional study. Dr. Blaylock authors The Blaylock Wellness Report newsletter and has penned four (4) books, Excitotoxins: The Taste That Kills, Health and Nutrition Secrets That Can Save Your Life, Natural Strategies for Cancer Patients, and his latest work, Cellular and Molecular Biology of Autism Spectrum Disorders.

David Brownstein, M.D., is a board-certified family physician and one of the leading practitioners of holistic medicine and editor of Dr. David Brownstein’s Natural Way to Health newsletter. Dr. Brownstein has addressed internationally to physicians and others about his accomplishments with natural hormones and nutritional therapies in his practice. His writings consist of Drugs That Don’t Work and Natural Therapies That Do!; Iodine: Why You Need It, Why You Can’t Live Without It; Salt Your Way To Health; The Miracle of Natural Hormones; Overcoming Arthritis, Overcoming Thyroid Disorders; The Guide to a Gluten-Free Diet; and The Guide to Healthy Eating. He is the medical administrator of the Center for Holistic Medicine in West Bloomfield, Mich., where he lives with his wife, Allison, and their two (2) teenage daughters, Jessica and Hailey.

Why Choose Medix Select?Medix Select: my personal experience - Why Medix?

Medix Select products are made with the highest-quality ingredients, devised and prepared in American laboratories to the highest standards, and only available directly from the manufacturer.

Some of the certifications that make Medix select distinct from other supplement companies are:

  • GMP Certification: The Natural Products Association GMP Certification Program is designed to verify compliance of member suppliers of dietary supplements with a standardized set of current good manufacturing practices (cGMPs) developed by the Natural Products Association based on Section 21 CFR 111 of the FDA’s Code of Regulations. Certified companies are required to use the proper facilities, equipment, and processes that have been reviewed and approved by the FDA.

The cGMP certification verifies their ability to create products that meet the strict guidelines for consistent identity, quality, strength, and purity of vitamin and dietary supplements.

  • FDA Registered: The FDA is responsible for protecting the public health by assuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation’s food supply, cosmetics, and products that emit radiation. Medix Select’s manufacturing facilities are FDA registered and meet cGMP manufacturing requirements for the following: Maintenance and cleaning of facilities
    • Manufacturing processesMedix Select: my personal experience - Medix better supplements
    • Testing and quality control for all ingredients
    • and final products
    • Record-keeping
    • Management of customer complaints
  • Internal Quality Assurance: In addition to following the rigid manufacturing processes, their quality assurance system ensures optimal characteristics of all of their product characteristics, including:
    • Identity
    • Conformity
    • Purity
    • Strength
    • Composition

They additionally conduct thorough and scientific tests on all raw materials, as well as the final products. These tests are performed by Ph.D. scientists in their state-of-the-art, pharmaceutical-grade laboratories, and allows them to identify and correct any problems or variances in the products as they occur. Therefore, Medix Select products can always be trusted for quality, purity, and effectiveness.

My Personal Experience

I have been using Medix Select products for nine (9) years now. The first product was Prostate Revive and it has been most effective. For more information on Prostate Revive, please read the article, Prostate Revive Review: my personal experience, on this website.

There are two (3) things I love about Medix Selects products:

  1. 1. They are produced with all-natural ingredients. Many medications are made with chemicals that can have serious side effects, either short term or long term. This risk is greatly reduced to a minimum or zero with natural products. I have had no side effects with any product.
  2. 2. Their products work! Although their products are not intended to diagnose, treat, cure, or prevent any disease, all of Medix’s products I have used have accomplished exactly what they were supposed to do which is to aid in accomplishing optimal health.
  3. 3. Their prices are reasonable. This is for both individual items as well as their smart ship program where they have discounts and free shipping for volume orders shipped on a regular schedule.

Additionally, they have a friendly and helpful customer service department if needed, but they also have an efficient website store to process orders and provide thorough product information.

Those are the pros I have concerning Medix Select. However, there is also a con and the only drawback I have is natural products can take longer to take effect. The amount of time will vary with each individual and supplement. This is where the chemicals have an edge. Nevertheless, I personally would rather wait a little longer for a lower risk of side effects.

With the busy schedules we have these days and the cold weather settling in, it can be difficult to take in the necessary nutrients we need from our food intake alone. Cold weather can put a strain on our immune systems. Therefore it is wise to supplement our diets with the nutrients we need. For more information on the advantages of supplements, read the article, Dietary Supplements: the facts, on this website.

It is so important for us to be pro-active with our health instead of reactive. If this was a widespread logic, the population would be much healthier and health insurance companies could run leaner.

Medix select offers a variety of supplements to aid us in maintaining optimal health and a positive quality of life. Whatever concern you may have, Medix Select may very well have a product to aid you with that concern. Their products address issues that range from general nutrition to glucose and weight management, to heart health.

If you would like to take a look at their products you may do so by clicking on this link.

It is important to note that the company has a 30-day money-back guarantee. If you’re dissatisfied with any product, you can notify the company and send back the unused product within 30 days of the purchase date. Then you’ll receive a full refund minus the shipping fees. However, you cannot get a refund on used or trial products.

Questions, comments, or concerns are welcomed below. You will receive a response.

Good Health!




The Importance of Temperature

Temperature – One of the most essential measurements of our existence. But how many of us stop and think about the importance of temperature?

From measuring our air temperature outdoors to making chocolate, temperature is an important factor in our lives.

What is Temperature?

In the most straightforward terms, temperature is an indicator of how hot or cold something is—the measure of hot and cold.

More specifically, it is a measure of the average kinetic energy of the particles in an object, which is a type of energy associated with motion. The more heat, the faster the particles move. However, how hot is hot and how cold is cold? This is determined by measuring temperature in degrees with an instrument known as a thermometer.

Why is Temperature Important?

Temperature is important because we rely on it for so many aspects of our lives but broadly speaking our comfort and safety. These are numerous, but a few are listed as follows.


Temperature holds significant importance for food manufacturers as well as individuals who are merely looking to cook at home. Whether barbecuing, broiling, frying, or waiting for water to boil, the proper temperature is important in preparing a meal; it affects the quality, flavor, and freshness of food.

Proper temperature is crucial for both the storage and cooking of food. Temperature is a major factor that controls the formation of bacteria (microorganisms) in food.

For safety, fresh foods must be held at suitable cold temperatures to restrain bacterial growth or cooked to temperatures high enough to kill harmful microorganisms.

This applies especially to meat, poultry, and egg products. Therefore, it is essential to use a food thermometer to prevent undercooking, and as a result, prevent food borne illness. These illnesses include Salmonella, Campylobacter, E. coli O157:H7, and Listeria monocytogenes.

For storage, use an appliance thermometer to be sure the temperature of the refrigerator is constantly 40 °F (4.4 °C) or below and the freezer temperature maintains 0 °F (-17.8 °C) or below.

For more information on cooking meat, read the article, The Healthiest way to Cook Meat on this website.


In beer and winemaking, temperature plays a major role in the quality of the final product. Atmospheric temperature alone could have a positive or negative effect during the winemaking or brewing process, as well as the temperature at which fermentation takes place.

In milk pasteurization, the temperature is essential for ensuring the removal of the harmful pathogens listed above (i.e. Listeria, Salmonella, and Escherichia commonly known bacteria, E. coli).


In agricultural and greenhouse applications, the temperature can be the variation between life and death for food, plants, and other cultivated products. Should a greenhouse produce too much heat, plants can become stressed or even die

As the fall temperature gradually changes downward, it is essential to remember the important effect that temperature has not only on our health but also on the quality of foods and beverages we make and consume.

Medical-MedicineThe Importance of Temperature - Medicine

Temperature plays a crucial role in medical care for both humans and animals. Our overall health is often reliant upon the correct temperature in many ways as well.

Maintaining proper temperature levels in medical cold storage areas is vital. Incorrect temperatures can negate the medications or vaccines kept in medical refrigerators. Excess temperatures and high humidity are the two most crucial factors in drug deficiency. When subjected to these conditions, the medications can weaken. Furthermore, medical institutions can face fines and or penalties if their medical refrigerators are not performing properly as this poses a health hazard.

The CDC (center for disease control) carried out a study that addressed the improper storage and handling of vaccines. Unfortunately, 76 percent of the chosen 45 providers in the study had some of their vaccines exposed to temperatures that were not within the required cold chain range for a period-of-time. This study prompted the CDC to make changes and illuminations in guidance and requirements for vaccine care.

HealthThe Importance of Temperature - Health








An important barometer for health is body temperature. What we know as body temperature is the average temperature of the human body. In humans, this average temperature is estimated at around 97 to 99F or 37°C, although this can vary depending on the time of day. This is measured with a body thermometer.

Body heat is generated by the normal metabolic processes that occur within the body. The majority of our body heat is created in organs, for example, the liver, brain, and heart. Additionally, the muscles create a lot of heat, especially when they are active. The hypothalamus and the autonomic nervous system continuously adjust the complex activities in the body so the body temperature is generally near the normal range.

When the body temperature rises above the normal range, this is usually an indication of a fever caused by some kind of inflammation. This is an indication of the body’s defense system taking action.

A fever is a reaction to a specific-disease stimuli. The body regulates its temperature to support the body’s own defense mechanisms. Fever is the most widespread form of a disease-related (pathological) increase in body temperature.

When the body temperature lowers below the range (below 95F), it is indicative of a condition known as hypothermia and is a medical emergency.

Measuring body temperature is very crucial in medicine. A number of diseases are recognized by a change in body temperature. With other illnesses, the track of the disease can be monitored by measuring body temperature. This allows the physician to analyze the efficiency of treatments based on body temperatures.

Temperature is crucial, as it is something we feel. Adjustments have to be made to our housing and clothing to it if we live in different places or at different times of the year. If we get too cold or too hot, survival is impossible. However, the heat from the sun also evaporates water
from the ground and drives the water cycle. Water is a necessity.

The EnvironmentThe Importance of Temperature - The importance of temperature on the environment

Temperature is among the most all-encompassing and crucial physical factors in the environment. Elements such as viscosity or fluidity, and changes in conditions from solid to liquid to gas, depend on temperature.

The temperature of the earth has an extraordinary impact on our environment. Our use of greenhouse gases has caused the earth’s temperature to rise. As the Earth warms up, heat waves are becoming more frequent in some places, including the US. Heat waves occur when a region experiences exceedingly high temperatures for a number of days and nights.

Heat waves can be hazardous, and cause such illnesses as heat cramps and heat stroke, or even death.

Warmer temperatures can additionally lead to a chain reaction of other changes around the world. This is because increasing air temperature also affects the oceans, patterns in the weather, snow, and ice, and plants animals, and humans. The warmer it becomes, the harsher the impact is on people, and the environment will be.

Below are the major effects that higher temperatures can have on people and the environment:

  • Agriculture
  • Energy
  • Forests
  • Health
  • Plants, Animals, and Ecosystems
  • Recreation
  • Water Supplies

On the other hand, temperatures in the other direction can have a strong impact on the environment as well.

For starters, the average number of deaths ascribed to cold is considerably higher than the number ascribed to heat.

Just as it is with warmer temperatures, colder temperatures long-term can affect a host of life’s necessities.

TransportationThe Importance of Temperature - The importance of temperature for transportation

There is a variety of transportation effects due to prolonged cold weather. Diesel engines are stressed and, often fuel gels in extremely cold weather, which has an impact on trucking and rail traffic. Rivers and lakes can freeze, halting barge and ship traffic. Consequent ice jams stress bridges and can close major highways.

Cold temperatures take their toll on vehicle batteries. Shear cold temperatures stress metal bridge structures. Transportation losses for one extreme winter totaled $6.5 billion. That amount would be higher in today’s dollars.


The Importance of Temperature - The importance of temperature for farming
Soil temperature is crucial for optimum harvests

Cold temperature impacts on agriculture are usually discussed in terms of frost and freeze impacts early or late in the growing seasons. Zero temperatures and duration of extreme cold can have destructive effects on trees and winter crops as well.

Prolonged cold snaps can affect livestock that is not protected from the frigid temperatures. In one winter of 1983-84, a single cold snap around Christmas damaged over $1 billion of the citrus crop in Florida. In Louisiana, 80% of its citrus crop was destroyed. Tennessee lost an estimated $15 million in agriculture losses. Texas additionally encountered hundreds of millions of dollars in crop ruin.


Energy consumption rises significantly during extremely cold weather. This includes increases in the costs of electricity, fuel oil, and coal.

Water Resources and Infrastructure

The Importance of Temperature - The effects of freezing temperatures
Prolonged sub-freezing temperatures can play havoc on infrastructure.

Prolonged extreme cold temperatures will cause significant ground freezing problems, especially if there is little snow cover. Buried water pipes can burst and cause massive ice problems and loss of water pressure in metropolitan areas.

This creates an assortment of public health and public safety problems. For example, one case of a broken water main in Denver, Colorado required the total evacuation in sub-zero temperatures of the medically fragile patients of the Veteran’s Hospital. Other similar cases of broken water mains have caused the shutdown of subway systems and financial centers.

Schools are generally closed during extreme cold snaps to protect the safety of children who wait for school buses affecting the education process.

As you can see, temperature has a tremendous impact on our environment and well-being and an extreme in either direction can have a divesting impact on our quality of life. Therefore, we must do all we can to avoid having an adverse effect on our climate.

All questions, comments, and concerns are welcomed below.

Good health!!







The Healthiest Way to Cook Meat

Meat is an important component of western diets. It tastes good; it is satisfying and is an excellent source of high-quality protein and other crucial nutrients. However, different methods of cooking can have an effect on the quality and healthiness of meat. So, what is the healthiest way to cook meat? The purpose of this article is to reveal an answer to that question.

Temperature and Meat

As mentioned earlier, meat is an excellent source of protein. These sources contain many nutrients and include chicken, lamb, and beef, and others. On the other hand, these meats can also comprise bacteria, including Salmonella, Campylobacter, E. coli O157:H7, and Listeria monocytogenes, which can bring about serious foodborne illnesses. For this reason, it is important to cook meat to safe temperatures before eating it (Reference link).

Food safety experts affirm that meat is deemed safe to eat when cooked for a long enough duration and at a temperature high enough to kill harmful organisms.

So how can we know when the meat is cooked long enough to be safe? The key is not appearance, odor, or taste. The key is the internal temperature. Meat needs to reach the proper internal temperature to kill foodborne bacteria. The internal temperature of meat cannot be determined by external methods.

Studies have shown that using a food thermometer is the sole way to determine if harmful bacteria have been destroyed. However, despite that, only about 15% of people consistently use a food thermometer.

Different cooking methods and different meats require different safe internal temperatures. A reliable and accurate meat thermometer is a handy tool to know for sure if the proper temperature is attained by taking out the guesswork. It can also avoid overcooking which can rob meat of the juices and flavor often desired.

Cooking meat to the proper internal temperature is one of the healthiest ways to cook meat.

It is important to note that different meats require different safe internal temperatures. This will be covered in a subsequent article on this website.

Different Cooking Methods

How we cook our meat matters. Cooking breaks down any tough fibers and connective tissue in meat, making it easier to chew and digest. It additionally leads to better nutrient absorption.

On the other hand, cooking meat can reduce its antioxidant capacity, which depends on how it is cooked and for how long. (Reference link).

Another fact to note is nutrients can also be lost during the process of cooking meat. The extent to which this occurs is strongly influenced by the cooking method.

What’s more concerning is heating meat to high temperatures for long periods can lead to the formation of harmful compounds that may increase disease risk.

Therefore choosing cooking methods that minimize nutrient loss and produce the lowest amounts of harmful chemicals can maximize the health benefits of consuming meat.

The point to remember is that even though cooking meat makes it easier to digest and kills harmful germs, it can also reduce the nutrient content and create harmful chemicals that potentially increase disease risk.

Next, a look at how different cooking methods affect the meat we eat.

Roasting and Baking

Both roasting and baking are similar forms of healthy cooking using dry heat. Dry heat cooking differs from moist heat methods, which is where meat is cooked in water or another liquid.

The term roasting usually refers to cooking meat in a large pan known as a roasting pan. A roasting pan frequently incorporates a rack to keep the meat elevated above the juices that drip down as it cooks.

This can also be done with a device that allows meat to cook on a slow-turning spit known as an oven rotisserie. This method is usually reserved for cooking large pieces of meat or entire animals, such as chickens or turkeys.

In comparison, baking is generally used for chicken, poultry, or fish rather than red meat. The meat is cooked in a baking dish that can be enclosed or open.

Temperatures for roasting and baking range from 300–425°F (149–218°C) and cooking time may fluctuate from 30 minutes to an hour (1) or more, The healthest way to cook meat - roasting meatdepending on the type and cut of meat.

In general, roasting and baking are healthy forms of cooking that result in minimal losses of vitamin C.

On the other hand, during long cooking times at high temperatures, up to 40% of B vitamins may be lost in the juices that drip from the meat.

These juices can be gathered and served with the meat, which is sometimes called au jus on menus. This can help minimize nutrient loss.

Grilling and BroilingThe Healthiest way to Cook Meat - Grilled and Broiled Meat

Grilling and broiling are especially similar dry heat, high-temperature cooking methods.

Grilling involves cooking with a heat source directly below the food, for example, an open grill or barbecue. Grilling temperatures usually range from 375–450°F (190–232°C).

With broiling, the heat source comes from above, such as the broiler in an oven. Broiling occurs at very high temperatures, typically 500–550°F (260–288°C).

Grilling is particularly popular because it imparts a delicious flavor to meat, in particular steaks and burgers.

Unfortunately, unbeknown to most, this method of cooking often leads to the production of potentially harmful chemicals.

When the meat is grilled at high temperatures, the fat melts and drips onto the grill or cooking surface. This in turn creates toxic compounds called polycyclic aromatic hydrocarbons (aka PAHs) that can rise up and seep into the meat (Reference link).

PAHs have been linked to several types of cancer that include breast and pancreatic cancer (Reference link, Reference link, Reference link, Reference link).

However, studies have discovered that removing drippings can reduce PAH formation by up to 89% (Reference link).

Another concern with both grilling and broiling is that they promote the formation of compounds known as advanced glycation end products (AGEs).

AGEs have been linked to an increased risk of several diseases, including heart disease, kidney disease, and skin aging. (Reference link, Reference link).

They are produced in the body as by-products of a chemical reaction that occurs between sugars and proteins. They can additionally form in foods during the course of cooking, especially at high temperatures.

One study found that broiled beef had higher levels of AGEs than beef cooked by other methods (Reference link).

Keeping cooking times short and removing meat from high heat prior to it becoming charred can help reduce the amount of AGEs produced.

Poaching, Stewing and SimmeringThe healthest Way to Cook Meat - Poaching, Stewing & Simmering

Poaching, stewing, and simmering are similar moist heat methods of cooking.

Although cooking times are generally longer than for many other cooking methods, this is because temperatures are lower.

The three methods are classified by the temperature of the cooking liquid:

  • Poaching: 140–180°F (60–82°C)
  • Stewing: 160–180°F (71–82°C)
  • Simmering: 185–200°F (85–93°C)

Prolonged cooking in liquids at temperatures above 200°F (93°C) can cause meat proteins to toughen.

Poaching entails shorter cooking times than stewing or simmering and is kept for delicate foods like duck, chicken and, fish,.

Research has shown that cooking with moist heat at low temperatures can minimize the formation of AGEs (Reference link).

On the other hand, the lengthy cooking times for stewing and simmering can lead to a loss of B vitamins, nutrients that are typically high in meat and poultry.

Up to 60% of thiamine, niacin, and other B vitamins may be lost from the meat as its juices runoff. Luckily, consuming the meat’s juices as part of a stew or soup can significantly reduce these vitamin losses. [FOR MORE INFORMATION ON B VITAMINS]

Stir-Frying and Pan-fryingThe Healthiest Way to Cook Meat - Pan-fry and Stir-fry Meat

Stir-Frying and Pan-frying both refer to cooking meat with fat in a skillet, wok, or pot.

Throughout stir-frying, food is continuously flipped or stirred with a spatula as it cooks, while pan-frying usually does not involve this type of constant movement.

While these methods use high heat, cooking times are very short, which helps maintain tender meat with good flavor.

These two cooking techniques also promote the retention of nutrients and are less likely than many other methods to cause cholesterol in fatty meats to oxidize. Oxidized cholesterol is considered a risk factor for heart disease (Reference link).

On the other hand, Stir-Frying and Pan-frying have some drawbacks.

Heterocyclic amines (HAs) are compounds capable of causing cancer. They are produced when the meat reaches high temperatures while cooking. Studies have established that HAs frequently transpire during the pan-frying of meat and poultry

Marinating or soaking meat in mixtures containing fruits, vegetables, herbs, and spices high in antioxidants can help reduce the formation of HAs. One study found that adding herbs to a marinade decreased HAs by about 90% (Reference link, Reference link).

Also, it’s important to choose a healthy cooking oil when pan-frying or stir-frying. For more information on cooking oils, read the article, Facts about Cooking Oil on this website.

Most vegetable and seed oils are high in polyunsaturated fats that are prone to damage at high temperatures. Heating these oils also promotes the formation of oxygenated aldehydes, potentially cancer-causing chemicals found in cooking fumes (23).

Palm oil and olive oil have been shown to develop fewer aldehydes than vegetable and seed oils during stir-frying and pan-frying.

Other healthy cooking oils that are steady at elevated temperatures include coconut oil, lard, and tallow.

Deep-FryingThe Healthiest way to Cook Meat - Grilled and Broiled Meat











Deep-frying involves completely immersing food in fat or oil while cooking.

Meat and poultry are sometimes, although not always, breaded or coated in a batter before being deep-fried.

The benefits of deep-frying meat include improved flavor, crunchy texture, and excellent preservation of vitamins and minerals.

However, it is important to note that this cooking method also causes potential health risks.

Deep-frying has been shown to result in higher levels of toxic by-products like AGEs, aldehydes, and HAs than most other cooking methods.

The amount of fat absorbed by the meat during deep-frying can also be considerable, especially if it is breaded or battered.

Additionally, the unhealthy vegetable and seed oils usually used for deep-frying can do more than increase calorie intake. This method of cooking has been linked to increased cancer and heart disease risk (Reference link, Reference link).

Slow CookingThe Healthest Way To Cook Meat - Slow Cooking Meat

Slow cooking involves cooking for several hours in a slow cooker, also known as a Crockpot. This is basically a large, electronically heated ceramic bowl with a glass lid.

Cooking temperature settings on a slow cooker range from 190°F (88°C) for the low setting to 250°F (121°C) for the high setting. These minimal temperatures minimize the formation of potentially harmful compounds.

The chief advantage of slow cooking is its ease and convenience. Meat can simply be seasoned and placed in the slow cooker, allowed to cook for six (6) to eight (8) hours without requiring it to be checked, then removed, and served at dinnertime.

Slow cooking is comparable to simmering and stewing meat. Unfortunately, it additionally results in the loss of B vitamins that are released in the juices as the meat cooks. There is always a catch!

Slow cooking tougher cuts of meat, such as brisket results in them becoming tender, and flavorful.

However, it may sometimes cause poultry and other delicate meats to become overly tender and soggy, particularly with longer cooking times.

Pressure CookingThe Healthest Way to Cook Meat - Pressure Cooking Meat

Pressure-cooking is a form of moist heat cooking that has returned to popularity in current years because it permits food to cook very rapidly and uses less energy than other methods.

A pressure cooker is a pot with a sealed lid and a safety valve that manages the pressure of steam that builds up inside.

The steam’s pressure raises the boiling point of water from 212°F (100°C) to as high as 250°F (121°C). This higher heat yields faster cooking times.

The main advantage of cooking in a pressure cooker is that it significantly decreases the time it takes to cook meat or poultry.

What’s more, pressure-cooking directs to less oxidation of cholesterol than some other cooking methods, provides flavor and tenderness to meats, and minimizes vitamin losses.

One disadvantage is that if the cooker needs to be opened to check the food for doneness, this temporarily stops the cooking process.

Also, similar to slow cooking, pressure-cooking can result in some types of meat becoming overly soft.

Sous VideThe Healthest Way to Cook Meat - Sous Vide

Sous vide is a French term that when translated means “under vacuum.”

In sous vide, meat is sealed in an airtight plastic bag and cooked for one (1) to several hours in a temperature-controlled water bath.

With certain varieties of meat, such as steak, sous vide cooking is followed by quick pan searing to provide a brown crust. Some crunch is good!

Sous vide employs the lowest temperature ranges of all cooking methods: 130–140°F (55–60°C). Cooking at these temperatures can help reduce the formation of possibly harmful chemicals.

Additionally, because the cooking time and temperature can be exactly controlled, the meat is reported to be more tender and evenly cooked than meat cooked with other methods.

Also, all juices produced during cooking remain in the bag with the meat, resulting in better retention of B vitamins and other nutrients.

On the downside, cooking steak sous vide may take an hour or more, which is considerably longer than grilling. But conversely, the meat can be safely held at the desired temperature for several hours.

What’s more, according to one manufacturer, all sous vide cooking bags have been independently tested and found to contain no bisphenol A (BPA) or other potentially harmful chemicals.

What Is the Healthiest Way to Cook Meat?

Strictly from the standpoint of health, the best ways to cook meat are slow cooking, pressure-cooking, and sous vide. Then again, all methods of cooking meat have advantages as well as disadvantages.

Some of the most popular ones, which include grilling and deep-frying, are cause for concern due to the high levels of toxic by-products they create.

Poaching and other forms of moist heat cooking at lower temperatures produce fewer of these compounds but may result in the loss of vitamins.

It is best to choose healthy cooking methods, including slow cooking, pressure-cooking, and sous vide, when possible.

However, for individuals who love to grill or deep-fry their meat, they can reduce the risks by removing the drippings by placing the meat on a paper towel to drain, avoid overcooking the meat, and using fats and marinades that are healthy.

Remember, no matter what method is chosen,be certain of the proper internal temperature!

It would be great to hear from you with any questions, comments, or concerns below.

Good Health!!


Depression: the facts

Mental illnesses are states of mind that affect mood, feeling, thinking, and behavior. They may be long-lasting (chronic), occasional, or they can affect the ability to relate to others and function on a daily basis. This article is going to cover one specific mental illness, depression. Depression is a widespread mental disorder that affects more than 264 million individuals of all ages worldwide. It is the leading cause of worldwide disability and a major purveyor to the burden of disease overall. Because of the enormity of depression, it is important to know about depression: the facts.

What is Depression?

Depression is a form of mental illness that is a mood disorder. It causes a perpetual feeling of sadness and loss of interest. Additionally called a major depressive disorder or clinical depression, it affects how one feels, thinks and, behaves, and can lead to a range of emotional and physical problems.

What Causes Depression?

Several factors can increase the chance of depression, including the following:

Substance abuse – Nearly 30% of individuals with substance abuse issues additionally have major or clinical depression. Even if drugs or alcohol temporarily makes one feel better, they will ultimately aggravate depression.

Death or a loss – Sadness or grief from the death or loss of a loved one, even if by natural means, can increase the risk of depression.

Abuse – Previous sexual, physical, or emotional abuse may increase the susceptibility to clinical depression later in life.

Certain medications – Certain drugs, for example, isotretinoin (used to treat acne), the antiviral drug interferon-alpha, and corticosteroids, can increase the risk of depression.

Conflict – Depression in an individual who has a biological susceptibility to develop depression may result from personal conflicts or disputes with friends or family members.

Genetics – A family history of depression can increase the risk. It is commonly thought that depression is a complex trait, which means that there are probably many different genes that each exerts minor effects, rather than a single gene that contributes to disease risk. The genetics of depression, as with most psychiatric disorders, are not as simple or straightforward as in solely genetic diseases such as Huntington’s chorea
or cystic fibrosis.

Key events – Even positive events such as starting a new job, graduating, or getting married may advance to depression. This can also include moving, losing a job or income, getting divorced, or retiring. Nevertheless, the syndrome of clinical depression is never just a “normal” response to stressful life events.

Serious illnesses – On occasion depression can co-exist with a major illness or may be triggered by another medical condition.

Additional personal problems – Problems such as social isolation because of other mental illnesses or being ostracized from a family or social group can contribute to the risk of developing clinical depression.

Types, Symptoms, and Treatment of Depression

Everybody feels down from time to time, but should an individual feels that way most of the time and it affects their daily life, chances are he or she may have clinical depression.

There are several different types of depression. Events in one’s life can cause some, and chemical changes in the brain can cause others. Therefore, it takes a specialist to determine which type of depression an individual may have and the best course of treatment.

Major Depression (major depressive disorder) – An individual who feels depressed most of the time for a majority, or all of the days of the week may have this type.

Some other symptoms might include:

  • Being tired and without energy
  • Feeling worthless or guilty
  • Feeling on edge and disturbed, or else very lethargic and sluggish physically or mentally
  • Lack of attention or pleasure in activities
  • Thoughts of suicide
  • Trouble concentrating or making decisions
  • Problems going to sleep or feeling sleepy during the day
  • Weight loss or gain

A physician may diagnose a patient with major depression if the individual has five (5) or more of these symptoms on most days for 2 weeks or longer. At least one among the symptoms must be a depressed mood or loss of interest in activities.

Treatment for major depression:

Meeting with a therapist can be of assistance. One can also meet with a mental health specialist who will assist in finding ways to manage the depression. Medications known as antidepressants can also be helpful.

When medication and therapy are not working, other options the physician may suggest are:

  • Transcranial magnetic stimulation (TMS)
  • Electroconvulsive therapy (ECT)
  • Vagus Nerve Stimulation (VNS)

ECT makes use of electrical pulses, TMS uses a unique type of magnet, and VNS makes use of an implanted device. All are designed to accelerate particular areas of brain activity. This assists the parts of the brain that control one’s mood to work better.

Dysthymia (mild, chronic depression) – Dysthymia is less critical and doesn’t have as many symptoms as major depression. On the other hand, the symptoms can linger for a longer period of time, often two years or Depression: the facts - Dysthymialonger. Individuals who suffer from dysthymia can additionally experience periods of major depression–sometimes known as double depression. In modern diagnostic classification systems, dysthymia and chronic depression are now both mentioned to as clinical depression disorder.

The symptoms of dysthymia are the same as major depression but fewer in number and not as intense. They include the following:

  • Being physically restless or rundown in a way that is noticeable by others
  • Exhaustion or loss of energy almost daily
  • Feelings of despair or insignificance or excessive guilt almost every day
  • Insomnia or excessive sleep almost every day
  • Loss of enjoyment in once pleasurable things
  • A major change in weight (gain or loss of more than 5% of weight within a month) or appetite
  • Difficulty with attentiveness or making decisions almost daily
  • Frequent thinking of death or suicide, a suicide plan, or suicide attempt
  • Sadness or down mood a majority of the day or almost daily

Treatment for Dysthymia

Although dysthymia is a serious illness, it is very treatable. As with any chronic illness, early detection and medical treatment may reduce the extent and duration of symptoms and in addition reduce the likelihood of developing an episode of major depression.

To treat dysthymia, physicians may use psychotherapy (talk therapy), medications such as antidepressants, or a mixture of these therapies. Frequently, dysthymia can be taken care of by a primary care physician.

Although Dysthymia is not as disabling as major depression, it can keep an individual from feeling their best and functioning optimally. Dysthymia can begin in childhood or adulthood and seems to be more common in women. According to the National Institute of Mental Health, roughly 1.5% of adult Americans are affected by dysthymia.

Atypical Depression – Atypical depression is a subtype. It can be an “identifier” for either major depression or dysthymic disorder. Individuals with atypical depression have usually experienced depression initially at an early age, during their teenage years.Depression: the facts - Atypical

Despite its name, atypical depression is extremely widespread. It is compared with “melancholic” depression, another subtype of depression that involves symptoms of insomnia (as opposed to oversleeping), loss of appetite (as opposed to increased appetite), a comparative lack of mood reactiveness to environmental circumstances, and a strikingly diminished ability to feel pleasure.

One of the main characteristics of atypical depression that differentiates it from melancholic depression is mood reactivity. In other words, the individual with atypical depression will see their mood improve if something positive occurs. On the other hand, with melancholic depression, positive changes will seldom yield a change in mood. Additionally, diagnostic standards call for at least two of the following symptoms to accompany the mood reactivity:

  • Having a feeling of being weighed down, paralyzed, or “leaden”
  • Having a more intense reaction or increased sensitivity to rejection, resulting in problems with social and work relationships
  • Increased appetite or weight gain
  • Sleeping too much (hypersomnia)

A physician will investigate physical causes for any of these symptoms. This would include a physical exam and diagnostic tests to look for a different issue such as hypothyroidism. With that condition, having low levels of thyroid hormone can lead to indicators that include depression and weight gain.

Treatment for atypical depression

Physicians are most likely to recommend psychotherapy (talk therapy) and/or medications for atypical depression, depending on the seriousness of the symptoms. There are various types of psychotherapy and medications available for treatment. An individual may be directed to a specialist such as a psychiatrist, psychologist, or other licensed mental health professional for treatment.

Postpartum Depression (PPD) – Postpartum depression (PPD) is a complicated combination of physical, emotional, and behavioral changes that happen in some females after giving birth to a child. According to the DSM-5, a manual used to diagnose mental disorders, PPD is a form of major depression that commences within 4 weeks after delivery. The diagnosis of postpartum depression is established not only on the length of time between delivery and commencement but also on the seriousness of the depression.Depression: the - postpartum depression

Postpartum depression is linked to chemical, social, and psychological changes that happen when having a baby. The term describes a range of physical and emotional changes that many new mothers experience. PPD can be treated with medication and counseling.

The chemical changes involve a rapid drop in hormones after delivery. The actual link between this drop and depression is not clear. However, what is known is that the amounts of estrogen and progesterone, the female reproductive hormones, intensify ten times over during pregnancy. Then, they drop severely after delivery. By three (3) days after giving birth, the levels of these hormones drop back to what they were before pregnancy.

In addition to these chemical changes, the social and psychological changes involved with having a baby create an increased risk of depression.

Most new mothers encounter the “baby blues” after delivery. Approximately 1 out of every 10 of these women will develop a more acute and longer-lasting depression post-delivery. About 1 in 1,000 women will develop a more severe condition called postpartum psychosis.

Symptoms of postpartum depression can be hard to detect. Because Scores of women have these symptoms following childbirth:

  • Appetite changes
  • Decreased libido
  • Difficulty sleeping
  • Excessive fatigue
  • Frequent mood changes

With PPD, these are also accompanied by other symptoms of major depression, which are not typical after childbirth, and may include:

  • Depressed mood
  • Feelings of worthlessness, hopelessness, and helplessness
  • Loss of pleasure
  • Thoughts of death or suicide
  • Thoughts of hurting someone else

New symptoms of obsessive-compulsive disorder (OCD) rarely occur during the postpartum period (about 1%-3% of women). When they do occur, the obsessions are generally related to concerns about the baby’s health or irrational fears of harming the baby. Panic disorder can also occur. A woman can have these conditions and depression at the same time.

Treatment for postpartum depression

Postpartum depression is treated differently depending on the type and intensity of a patient’s symptoms. Treatment options include anti-anxiety or antidepressant medications, psychotherapy, and involvement in a support group for emotional support and education. For extreme cases, intravenous infusion of a new medication called brexanolone (Zulresso) can be prescribed.

In the case of postpartum psychosis, drugs used to treat psychosis are usually added. Hospital admission is also frequently necessary.

If a woman is breastfeeding, medication can be a solution for depression, anxiety, or even psychosis. Under a doctor’s supervision, many women take medication while breastfeeding. This is a decision to be made between the patient and her doctor.

Untreated postpartum depression can be dangerous for new moms and their children. A new mom should seek professional help when:

  • Feelings of extremely anxiousness, scared, and panicked most of the day
  • Not able to cope with everyday situations
  • Symptoms persist beyond 2 weeks
  • Thoughts of harming herself or her baby
  • Unable to function normally

Bipolar Disorder – Bipolar disorder, formerly called manic depression is a form of major affective disorder, or mood disorder, defined by manic or hypomanic episodes (changes from one’s normal mood accompanied by high-energy states).

Bipolar disorder is a grave condition. Mania often involves sleeplessness, sometimes for days, together with hallucinations, psychosis, grandiose Depression: the facts - Bipolar-Depressiondelusions, or paranoid rage. Also, depressive periods can be more harmful and harder to treat than in individuals who never have manias or hypomanias.

The seriousness of mood incidents can range from vastly mild to extreme, and they can happen slowly or suddenly within a period of days to weeks. When discrete mood incidents happen four (4) or more times per year, the succession is called rapid cycling. Rapid cycling should not be confused with very frequent moment-to-moment changes in mood, which can occasionally happen in individuals with bipolar disorder or other conditions such as borderline personality disorder.

Along with manic or depressive episodes, individuals with bipolar disorder may have disturbances in thinking. They may additionally have distortions of perception and impairment in social functioning.

The clinical depression symptoms seen with bipolar disorder are identical to those seen in major depressive disorder and include:

  • Feelings of hopelessness, pessimism
  • Difficulty concentrating, remembering, and making decisions
  • Feelings of guilt, worthlessness, helplessness
  • Insomnia, early-morning awakening, or oversleeping
  • Lack of attention or enjoyment in hobbies and activities that were once enjoyed, including sex
  • Fatigue, decreased energy, being “slowed down”
  • Lasting physical symptoms that will not respond to treatment, like headaches, digestive disorders, and chronic pain
  • Persistently sad, anxious, or “empty” moods
  • Decreased desire for food and/or weight loss, or overeating and weight gain
  • Restlessness, irritability
  • Thoughts of death or suicide, suicide attempts

The signs of mania in bipolar disorder include:

  • A reduced desire for sleep
    due to high energy
  • Disconnected and very fast (racing) thoughts
  • Grandiose beliefs
  • Inappropriate elation or euphoria
  • Inappropriate irritability
  • Inappropriate social behavior
  • Increased sexual desire
  • Increased talking speed or volume
  • Markedly increased energy
  • Poor judgment and risk taking

Treatment for Bipolar Disorder

Treatment for bipolar disorder may involve the use of mood stabilizers such as lithium. Selected anticonvulsants, antipsychotics, and benzodiazepines may additionally be used to calm mood. Occasionally antidepressants are given in combination with mood stabilizers to give a boost to the depressed mood, although antidepressants are frequently not as effective as some mood stabilizers or specific atypical antipsychotics for treating depression in bipolar disorder.

Seasonal Depression (Seasonal Affective Disorder—SAD) – Seasonal depression is a mood disorder that occurs annually at the same time. An uncommon form of seasonal depression, known as summer depression, begins in late spring or early summer and ends in fall. In general, the seasonal affective disorder commences in fall or winter and terminates in spring or early summer.Depression: the facts - Seasonal Affective Disorder [SAD]

While the specific triggers of SAD are not known, some scientists believe that certain hormones produced deep in the brain trigger attitude-related changes at certain times of the year. Experts believe that SAD may be linked to these hormonal changes. One (1) of several theories is that reduced sunlight during the fall and winter seasons leads to the brain generating less serotonin, a chemical linked to the brain pathways that control mood. When nerve cell pathways in the brain that regulate mood do not perform normally, the result can be feelings of depression, along with symptoms of fatigue and weight gain.  For more information serotonin, please read the article, Serotonin: the facts on this website.

SAD usually begins in young adulthood and is more widespread in women than men. Some individuals with SAD have mild symptoms and feel out of sorts or irritable. On the other hand, others have worse symptoms that interfere with relationships and work.

Due to the fact that not enough daylight during wintertime is related to SAD, it’s less often found in countries where there’s plenty of sunshine year-round.

Individuals with SAD have many of the normal warning signs of depression that include:

Winter Symptoms

  • Less energy
  • Trouble concentrating
  • Fatigue
  • Greater appetite
  • Increased desire to be alone
  • Greater need for sleep
  • Weight gain

Summer Symptoms

  • Less appetite
  • Trouble sleeping
  • Weight loss

Treatment for SAD

There are diverse treatments, depending on the seriousness of symptoms. Also, if an individual has another type of depression or bipolar disorder, the treatment may be different.

Conventional antidepressants are frequently employed to treat seasonal depression. Bupropion XL is presently the only medication that is FDA-approved explicitly to prevent major depressive episodes in people with SAD.

Many physicians advise that people with SAD get outside early in the morning to get more light that is natural. If this is not possible for the reason of the dark winter months, antidepressant medications or light therapy (phototherapy) may help.

Psychotic Depression – Psychotic depression is another subtype of major depression that takes place when a severe depressive illness includes some form of psychosis (a condition that causes one to lose touch with reality).

The psychosis can be hallucinations (such as someone hearing a voice Depression: the facts - Psychotic Depressiontelling them that they are worthless and no good), delusions, or some other break with reality. They may also have strange and illogical ideas. Psychotic depression affects roughly one (1) out of every four (4) individuals admitted to the hospital for depression.

Usual symptoms for patients who have psychotic depression include:

  • Agitation
  • Anxiety
  • Constipation
  • Delusions or hallucinations
  • Hypochondria
  • Insomnia
  • Intellectual impairment
  • Physical immobility

Treatment for psychotic depression

Generally, treatment for psychotic depression occurs in a hospital setting. This allows the patient to have close monitoring by mental health professionals. Different meds are used to steady the person’s mood, usually including combinations of antidepressants and antipsychotic medications.

Antipsychotic drugs affect the neurotransmitters that permit communication between nerve cells in areas of the brain that control our ability to comprehend and manage information regarding the world around us. There are numerous antipsychotic, or neuroleptic, medications used regularly today. Each drug has distinctive side effects and may differ in its clinical efficiency profile. However, these drugs are better tolerated than the antipsychotics of the past.

Treatment for psychotic depression is very successful. Individuals are generally able to recover, usually within several months. However, continual medical follow-up may be needed. If the medications are unsuccessful in ending the psychosis and depression, occasionally electroconvulsive therapy (ECT) is used. It is crucial for the patient to work closely with the physician to find the most effectual drugs with the least amount of side effects, because psychotic depression is quite serious, and the risk of suicide is great also.

Treatment-Resistant Depression – Regrettably, depression treatments do not work always. As much as two-thirds of individuals with depression are not helped by the initial antidepressant they try. Up to a third, do not respond to many attempts at treatment.

Treatment-resistant depression (TRD) can leave one feeling despondent and disheartened. Months or even years can go by with no relief. In addition, after considering the effort it took to get help, it can be demoralizing with no sign of getting better.

However, there is hope. It is simply an issue of finding the right approach. This can include different drugs, therapy, and other treatments.

It is important to note that untreated clinical depression is a critical problem. Left untreated depression increases the chance of dangerous behaviors like drug or alcohol addiction. It can also ruin relationships, cause problems at one’s place of work, and make it challenging to overcome serious illnesses.

If you or someone you know is suffering from depression, you or they must get help as soon as possible.

Please feel free to leave any questions, comments, or concerns below.

Good Health!!




All about Vitamin B

When it comes to vitamins, vitamin B is high on the spectrum. This is mainly because it covers a broad range of bodily functions. So let us take a look at this as we cover all about vitamin B.

What is Vitamin B?

Vitamin B is actually a class of vitamins. B vitamins are a class of vitamins that are water-soluble and play important roles in cell metabolism. Even though these vitamins share like names, they are chemically distinct but often reside in the same foods. This is the reason why dietary supplements containing all eight are referred to as vitamin B complex.

The Benefits of B Vitamins

B vitamins play a crucial role in sustaining good health and well-being. As the building blocks of a healthy body, B vitamins have a straight impact on an individual’s energy level, brain function, and cell metabolism. Vitamin B complex aids in the prevention of infections and helps support or promote cell health.

A Look at the B Vitamins

Let’s take an in-depth look into the B vitamins:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6
  • B7 (biotin)
  • B12
  • Folic acid

B1 (Thiamine) – Thiamin helps to change glucose into energy and has a role in nerve function.

Thiamin deficiency

Thiamin deficiency is generally found in countries where the dietary basic is white rice. Deficiencies in Western culture are usually caused by extreme alcohol intake and/or a very poor diet. Symptoms include – irritability, confusion, poor arm or leg (or both) coordination, fatigue, lethargy, and, muscle weakness.

A condition known as Beriberi is caused by thiamin deficiency and affects the cardiovascular, muscular, gastrointestinal, and nervous systems. It can be recognized as ‘wet’ or ‘dry’ beriberi. ‘Dry’ beriberi affects the nervous symptom while ‘wet’ beriberi affects the circulatory system.

Wernicke-Korsakoff syndrome (aka ‘wet brain’) is an additional thiamin-deficiency disease linked to alcohol excess and a thiamin-deficient diet. Alcohol reduces thiamin absorption within the gut and increases its secretion from the kidneys.

B2 (Riboflavin) – Riboflavin is principally involved in energy building and helps vision and skin health.

Riboflavin deficiency (ariboflavinosis)

Riboflavin deficiency (or ariboflavinosis) is rare and is generally seen along with other B-group vitamin deficiencies. Individuals at risk include those who drink extreme amounts of alcohol and those who do not use milk or milk products.

Niacin (B3) – Niacin is vital for the body to convert carbohydrates, fat, and alcohol into energy. It helps sustain good skin health and maintains the nervous and digestive systems. Unlike other B-group vitamins, niacin is very durable against heat, and little is lost in cooking.

Niacin deficiency (pellagra)

Individuals who drink large amounts of alcohol or live on a diet almost exclusively based on corn are most at risk of pellagra. Other causes are linked with digestive problems where the body does not absorb niacin proficiently.

The main symptoms of pellagra are commonly referred to as the 3 D’s – dementia, diarrhea, and dermatitis. Pellagra can lead to death if not treated.

It is important to note that large doses of niacin produce a drug-like effect on the nervous system and, on blood fats. While favorable changes in blood fats are seen, side effects include – itching, nausea, flushing, and potential liver damage.

Pantothenic acid (B5) – Pantothenic acid is required to metabolize carbohydrates, fats, proteins, and alcohol as well as produce steroid hormones and red blood cells.

Pantothenic acid deficiency

Because pantothenic acid is found in such a wide variety of foods, a deficiency is extremely rare.

Vitamin B6 (pyridoxine) – Pyridoxine is required for the formation of red blood cells, protein and carbohydrate metabolism, and certain brain All About Vitamin B - B6chemicals. It powers brain processes and development, steroid hormone activity, and immune function.

Pyridoxine deficiency – Pyridoxine deficiency is rare. Individuals who drink extreme amounts of alcohol, women (especially those on the contraceptive pill), the elderly, and individuals with thyroid disease are the most at risk.

Excessive Pyridoxine intake can lead to Pyridoxine toxicity and is mostly due to supplementation, which can lead to injurious levels in the body that can damage the nerves.

Biotin (B7) – Biotin is required for fat synthesis, energy metabolism, amino acid metabolism, and glycogen synthesis. High biotin intake can contribute to increased blood cholesterol levels.Vitamin B - B7

Biotin deficiency – Biotin shortage is extremely rare – it is widely dispersed in foods and only required in minute amounts. However, over-consumption of raw egg whites over a period of several months could generate deficiency because a protein in the egg white inhibits biotin absorption.

Folate or folic acid (B9) – Folate or folic acid (the synthetic form of folate) which is used broadly in dietary supplements and food fortification) is necessary to form red blood cells that carry oxygen around the body. It helps the growth of the foetal nervous system, as well as DNA synthesis and cell growth. Females of childbearing age require a diet rich in folate for this Vitamin B - B9very reason.

If planning a pregnancy or in the first trimester of pregnancy, an individual should visit their doctor to make sure they are getting enough folate. This is essential to reduce the risks of neural tube defects such as spinal bifida in the child.

Although folic acid is generally considered to be non-toxic, excessive intakes above 1,000 mcg per day over a long period can lead to irritability, depression, and, intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so it’s best to consume these two vitamins within the recommended amounts. B12 is next.

Cyanocobalamin (B12) – Last but not least, Cyanocobalamin aids in constructing and maintaining the myelin surrounding nerve cells, mental ability, red blood cell formation, and the breaking down of some fatty acids and amino acids to produce energy. Vitamin B12 has an intimate Vitamin B - B12relationship with folate, as they both depend on the other to function properly.

Vitamin B12 deficiency – Because vitamin B12 is exclusively found in foods from animal sources, people following strict vegan diets, and also breastfed babies of vegan mothers, tend to be most commonly affected.

Absorption of B12 from the gut also tends to decrease with age; therefore, the elderly are another group of the population who are more in danger of deficiency.

Although each one of these vitamins has unique functions, they collectively help the body generate energy and make important molecules within the cells.

Where to Find B Vitamins


Vitamin B - Foods
The B vitamins are found in a host of foods!

With the exception of B12, the body cannot store B vitamins for long periods, so we need to replenish them regularly through food.

A host of foods provides B vitamins; however, to be considered high in a specific vitamin, a food must have a minimum of 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is well-thought-out to be a good source.

Below are some healthy foods high in one or more B vitamins.

Salmon – This highly nutritious fish is high in several B vitamins. Also, salmon is known to be a low-mercury fish that’s additionally high in beneficial omega-3 fats, and also in protein and selenium.

Salmon is rich in riboflavin, niacin, B6, and B12, as well as a great source of thiamine and pantothenic acid.

Leafy Greens – A number of leafy greens stand out for their folate (B9) content. These are among the very best vegetable sources of folate. They include Spinach (raw and cooked), collards, and turnip greens, romaine lettuce (raw).

It is important to mention that some folate is eliminated by heat during the cooking process, and quantity can be transferred to the cooking water also. Therefore, to reduce folate loss during cooking, it’s best to steam the greens until partway between tender and crisp.

Liver and Other Organ Meats
Though not especially popular, organ meats — especially liver — are packed full with B vitamins. This is true whether they are from beef, pork, lamb, or chicken.

Eggs – One large egg contains 33% of the RDI for biotin spread between the yolk and white. Eggs are one among the highest sources of biotin —the liver only contains more.

Eggs additionally have smaller amounts of other B vitamins. One large (50-gram) cooked egg contains Riboflavin (B2): 15% of the RDI, Pantothenic acid (B5): 7% of the RDI, Biotin (B7): 33% of the RDI, Folate (B9): 5% of the RDI, Cobalamin (B12): 9% of the RDI.

For individuals who don’t eat eggs, meat, or other animal products, they can meet their biotin needs by consuming foods like vegetables, fruits, nuts, seeds, and whole grains, which all contain small quantities of biotin.

Milk – One 8-ounce cup (240 ml) of milk provides 26% of the RDI for riboflavin, as well as smaller amounts of other B vitamins.

As with other animal foods, milk also is a very good source of B12, supplying 18% of the RDI per 1-cup (240-ml) serving.

Beef – Beef can make a big contribution to our B vitamin intake. Beef contains high amounts of B3, B6, and B12. A 3.5-ounce (100-gram) serving supplies about a third of the RDI for each of these vitamins, in addition to smaller amounts of other B vitamins.

Oysters, Clams, and Mussels – Oysters, clams, and mussels are an all-star source of B12 and an excellent source of riboflavin. They additionally supply smaller amounts of thiamine, niacin, and folate.

These shellfish are additionally rich in protein and several minerals, including iron, zinc, selenium, and manganese. They are also a good source of omega-3 fats as well.

Legumes – Legumes (beans) are most notable for their high folate content. They additionally provide small amounts of other B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and, B6. For pregnant women, folate is a B vitamin that is important for reducing the risk of certain birth defects. This is true of most legumes such as pinto beans, black beans, and lentils.

Other legumes include chickpeas, edamame, (green soybeans), green peas, kidney beans, roasted soy nuts.

There is a synthetic form of folate called folic acid.

Chicken and Turkey (fowl) – Chicken and turkey are most noteworthy for their niacin and pyridoxine content. White meat — like the breast — supplies more of those two vitamins than darker meat — like the thigh.

It is important to mention that the majority of the B vitamins are within the meat, not the skin.

Yogurt – Yogurt is known for its riboflavin and B12 content. Though nutrition varies by brand, a serving of yogurt
averages a substantial amount of these valuable nutrients but non-dairy yogurt alternatives aren’t good sources of these vitamins unless they’re fortified. It is advisable to limit the intake of sugar-sweetened yogurt as they contain 3–4 teaspoons of added sugars per 2/3-cup serving.

Nutritional and Brewer’s Yeast – Nutritional yeast and brewer’s yeast are inactive, meaning they cannot be used to make bread. Rather, they are used to boost the flavor and nutrient profile of products.

These yeasts naturally have B vitamins and are frequently fortified with them as well, particularly nutritional yeast. If nutrients are added, they are listed in the ingredients on the label.

Vegetarians and vegans generally use nutritional yeast, because it is fortified with B12, which is difficult to obtain if an individual doesn’t consume animal products.

Pork – Like other common meats, pork is packed full of several B vitamins. It is particularly known for its high amount of thiamine, of which beef contains little.

In order for pork to be a healthy choice, it is best to choose loin cuts that are much lower in fat and calories than shoulder cuts, spareribs, and bacon.

Trout – Trout is a freshwater fish that is closely related to salmon and is high in several B vitamins. Trout is high in thiamine, riboflavin, niacin, pantothenic acid, and vitamin B12.

Also, trout is an excellent source of protein, rich in omega-3 fats and low in mercury.

Sunflower Seeds – Sunflower seeds are one of the best plant resources of pantothenic acid. This B vitamin got its name from the Greek word “pantos,” which means “everywhere.” This is because it is found in most plant and animal foods but usually only in small amounts.

Surprisingly, 1 ounce (28 grams) of sunflower seeds carries 20% of the RDI for pantothenic acid. Sunflower seeds are additionally a good source of niacin, folate, and B6.

Sunflower seed butter, common among individuals with nut allergies, is a superior source of pantothenic acid also.


For those who are unable to maintain a healthy diet for one reason or another, they can go the supplementation route. Supplements are a Vitamin B - Supplementsconvenient way to ensure an individual that they are taking in an ample supply of nutrition, including B vitamins.

To see what is available at a reputable online vitamin source, you may click here.

Vitamin B Deficiencies and Symptoms

For overall good health, which includes a sound mind and body, B vitamins play a crucial role.

Vitamin B1
deficiency is unusual, and also vitamin B2 deficiency is very unusual, in the United States.

This is because many foods, such as milk and whole-grain cereals, are equipped with these vitamins.

It can however become an issue with individuals that misuse alcohol, presenting symptoms such as confusion and cracks along the sides of the Vitamin B - Deficiencymouth.

Vitamin B3 (niacin) deficiency is very unusual in the United States. A lack of niacin can cause digestive issues, such as nausea and abdominal cramps. Severe deficiency may also cause mental confusion.

Severe deficiency can result in a condition called pellagra, with symptoms such as:

  • a bright red tongue
  • aggressive, paranoid, or suicidal behavior
  • constipation or diarrhea
  • fatigue
  • hallucinations
  • skin that is rough and turns red or brown in the sun
  • vomiting

Vitamin B6 shortage of this key B vitamin can be the cause for an individual to experience flaky, oily rashes on their upper body or face.

Vitamin B9 (folic-folic acid) deficiency is unusual in the United States, but it does appear.

Low levels of vitamin B9 can result in the following symptoms:

  • changes in skin, hair, or fingernail color
  • fatigue
  • headache
  • heart palpitations
  • irritability
  • megaloblastic anemia, that causes weakness
  • open sores in the mouth
  • shortness of breath
  • trouble concentrating

Pregnant females with a B9 deficiency could result in their infants being born with neural tube defects.

However, excessive supplemental folic acid during pregnancy may lead to an infant developing neurological problems.

Vitamin B12 deficiency can lead to disruption in the nervous and circulatory systems.

Additionally, deficiencies can lead to megaloblastic anemia, a condition where the bone marrow generates large abnormally shaped red blood cells that do not work properly.

Psychological conditions such as dementia, paranoia, depression, and behavioral changes can result from a vitamin B12 deficiency. Neurological damage sometimes cannot be reversed.

Vitamin B12 deficiency can cause the following symptoms:

  • balance problems
  • confusion
  • constipation
  • loss of appetite
  • numbness and tingling within the hands and feet
  • poor memory
  • soreness of the mouth or tongue
  • tiredness or fatigue
  • weakness
  • weight loss

Vitamin B12 deficiencies affect between 1.5 and 15% of the population in America.

The B vitamins play a crucial role in our health and quality of life. Therefore it behooves us to be sure we are consuming ample amounts this and all of the necessary vitamins and minerals from both food and supplements.

For more information on supplements, see the article, Dietary Supplements: The Facts on this website.

Feel free to leave any questions, comments and concerns below.

Good health!!