Dr. Dung Trinh is a chief medical officer of Astiva Health, a board member of Alzheimer’s Orange County, and the founder of the Physicians Cannabinoid Council.
Dr. Trinh, Is Inflammation – Good or Bad?
Dr. Trinh helped us uncover what inflammation is and whether it is good or bad. “Inflammation is like a fever; when you have a cold or another injury, your immune system sends “soldiers” to defend your body and promote healing in that area, causing redness, swelling, and heat, which is a normal and healthy response. “But imagine having a fever every day for a month,” that would be a concern. If your body is going through constant inflammation, or chronic inflammation, that’s like, “going to war…and experiencing a friendly fire.” The answer is: that chronic inflammation is harmful.
Chronic Inflammation as a Cause of Disease
One example of chronic inflammation is heart disease. When someone is diagnosed with heart disease, we immediately think the cause of the problem is clogged arteries from cholesterol and plaque buildup. “But why does the cholesterol get stuck to your artery?”
The cholesterol binds to the arteries because the lining of the artery becomes damaged, making the lining sticky. “Where does the damage come from?” Arterial damage is caused by chronic inflammation.
Using many other examples, Dr. Trinh says that inflammation is the true cause of chronic disease in many parts of your body, including arthritis in your joints, encephalitis in the lungs, and health issues in the brain like Alzheimer’s and Parkinson’s.
What Can We Do About Inflammation?
To avoid inflammation, you should know that it is primarily caused by our lifestyles. Through proper nutrition and stress control, you can reduce inflammation in your body. Try to incorporate more anti-inflammatory foods like fish oil, turmeric, garlic, cinnamon, and other supplements and vitamins. Also, you should avoid pro-inflammatory foods such as sugar, fried foods, red meats, and fast food.
Inflammation is also caused by excess amounts of stress hormones, like cortisol. A study demonstrates that yoga poses and meditation can help lower the risk of Alzheimer’s by reducing stress and reducing inflammation.
What About Cannabis?
Interview with Dr. Trinh, MD on January 29, 2021
Another way to reduce inflammation is through cannabis. Cannabis stimulates the endocannabinoid system, a regulatory system in your body, like your nervous system or endocrine system. The endocannabinoid system’s primary function is to bring your body into a state of balance, which Dr. Trinh uses the scientific term for: “homeostasis.” By stimulating the endocannabinoid system, cannabis can reduce inflammation and create balance since inflammation is a state of imbalance in your body.
Dr. Dung Trinh has a lot of experience with patients coming to him with cannabidiol products, optimistic about how it makes them feel. Many of his patients told Dr. Trinh they are taking far fewer prescription pain medications, sleeping better, experiencing less anxiety, and finding relief from PTSD, multiple sclerosis, and many other conditions. After hearing their stories, he went to look for more research to explain their testimonies, which is how he became an advocate for cannabis and its reported positive effects on inflammation.
Conclusion
According to Dr. Trinh, more research needs to be done on the effects of cannabis and inflammation on specific chronic diseases, but the implications could potentially be significant. Nevertheless, Dr. Trinh insists that before self-medicating with CBD or other cannabinoid extracts related products, you should speak to a doctor to understand how it can interact with your current medications. There is no major side effect to CBD alone, but since all medications are filtered through the liver, you want to ensure when to take the proper medication and not favor CBD over something else that may be crucial to your health.
Boredom is recognized as things that we become busy with that no longer fulfill, challenge, or interest us. As a result, exhaustion, irritability, and neglect can occur.
When people are bored, it is primarily with their own selves that they are bored.
~ Eric Hoffer
Do you struggle with your partner or spouse who would rather “Netflix and chill” when you’re ready to paint the town red?
Does your wardrobe or physical appearance suddenly appear too plain and needs spicing up?
Are you losing interest in performing easy job duties and seeking something more challenging or meaningful to contribute to your team or company’s success?
I love the saying, “find a job you love, and you willnever have to work a day in your life”.
Psychologists say that it is common to feel this way, and it affects us all at some point.
Boredom should not last forever. If it becomes a regular occurrence or continues for a prolonged period, it could be a warning sign of a more severe mental issue like depression. Thankfully, there are things you can do to prevent reaching that point.
What Can You Do To Overcome Boredom?
To start, figure out why you’re bored. How can you liven things up? What tickles your fancy?
Please make a list of hobbies or interests you’re passionate about and put a plan in place to pursue them.
Please do not include anything too wild that’s illegal or life-threatening. When was the last time you spent time with a dear friend or loved one you haven’t seen in a while?
Have you always wanted to learn how to cook a gourmet meal, speak a foreign language, or take line dancing or Salsa lessons?
What talents do you possess to boost your income? We all have hidden gems that deserve to shine!
If you’re unable to identify specific things to avoid being bored and it’s getting you down, consider speaking with a psychologist for support.
I have fallen victim to boredom personally, especially now that I am retired, I try to stay busy, focused, and productive.
Caring for an elderly relative keeps me occupied; never a dull moment there!
I love to read a sizzling page-turner, indulge in book club activities, write my novel, create various projects, travel, play card games, and spend quality time with family and friends.
Then there’s my fascination with playing word games that keep me out of the monotony prison. Words with Friends is my friend!
Building my musical playlist, cranking up the music, singing at the top of my lungs, and dancing in the mirror as if no one is watching is my jam.
Recently, my loved one, who just recently became a nursing home resident, said to me that he was bored. I empathized with that because Saturday afternoon card games with his childhood buddies invigorated him before living there.
He happily participated in church events on most Sundays and throughout the week, including playing the organ, singing in the Men’s Choir, and fundraisers.
He played one-on-one basketball in the park with his only 21-year-old grandson and created various arts and crafts with his daughter and two pre-teen granddaughters.
All of this and more completely pleased him regularly. Unfortunately, due to severe Rheumatoid Arthritis, his typical day has been dramatically altered. It consists mainly of grueling rehab/physical therapy, receiving medication, watching TV, and receiving personal care.
His primary interaction occurs with an around-the-clock medical staff, or while family and friends are available by phone or abbreviated in-person visits.
I showed him the nursing home’s monthly activity schedule. They offer a wide array of fun like board games, bingo, card games, holiday events, physical activities, ice-cream socials, Storytime, Movie Night, musical events, birthday celebrations, arts and crafts, and more!
These events are carefully designed to entertain and engage the residents. The goal is to provide long-lasting mental and physical benefits as well. He loves it and is very interested in card games. His competitive spirit has him boasting that he is a card game champ and challenges others to try and beat him!
I no longer worry or doubt that his temporary bout with boredom will soon fade away.
Conclusion
While there are many things to do to avoid boredom, my best advice is to find something enjoyable to keep yourself pleasantly occupied.
Set up a long-overdue romantic date night or staycation with your significant other. You could also invite a good friend, co-worker, or family member out to dinner and cocktails to catch up on life.
Comedy is a tremendous cure for boredom. A good belly laugh is very healthy for the mind and soul. It cures sickness and sadness and puts you in a happy mood. Laughter has an effect similar to antidepressants.
Scientists claim that laughing regularly activates the release of the neurotransmitter serotonin, the same brain chemical affected by the most common types of antidepressants.
Consider seeking professional help if your episodes of boredom are lengthy and occur frequently.
Good luck with exploring all life offers to keep you from yawning too much!
Chronic Kidney Disease(CKD) is one of the most common non-communicable diseases globally. In 2017, there were nearly 700 million new cases of all types of CKD recorded globally. Those numbers will continue to rise with the increased number of diabetes and high blood pressure cases every year.
Chronic kidney disease is a condition that many people in the world experience. There are many reasons why people develop this illness, and people must become more aware of the risks associated with the disease. It is a medical condition of decreasing kidney function that occurs over time.
It’s best to learn about this progressive disease and what happens to the kidneys. Often, you won’t recognize the symptoms of kidney disease develop slowly and may not even until years later.
The Stages
Chronic kidney disease is usually described in stages, like 1 through 5.
They define the stages of chronic kidney disease by the levels of damage done. The percentage of damage is determined based on the kidney glomerular filtration rate, which measures the efficiency of kidney filtration of the blood. You can calculate this with routine blood work.
Each stage has some characteristic symptoms with some overlap of individual stages. For example, the goal for any patient with chronic kidney disease would be to do everything in their power to keep from progressing to a higher stage.
Stage 1
In stage 1, the kidneys are doing just fine, and they are functioning well even though they have experienced a small amount of damage.
Most people who have this condition will not realize they have any trouble with their kidneys.
They usually have no symptoms and have often not sought medical care.
Stage 2
In stage 2, the damage to the kidneys is slightly more.
People who have advanced to this point may be experiencing a few symptoms such as itching, feeling tired, or decreased appetite.
The kidneys are functioning between 60 and 89 percent at this stage. Many people who have high blood pressure or diabetes can go on to develop this stage of the illness.
A kidney specialist must become involved in the person’s medical care, which will be the best way to prevent worsening your kidney function. Preventative measures are so necessary at the early stages of kidney disease.
Stage 3
In stage 3, the damage to the kidneys is more extensive, and the kidneys function in the range of 30 to 59%. This stage is also often broken down into A and B subcategories.
Patients often have quite a bit of swelling of the extremities, generalized weakness, and increased urination. These patients usually require treatment with medications such as diuretics and low sodium diets to facilitate the removal of excess fluid.
Stage 4
Stage 4 damage to the kidneys is moderate to severe, and the function of the kidneys is as low as 15 to 29%. People at this level are very close to developing Stage 5 of the disease, end-stage renal failure. So it’s of the utmost importance that the person does everything they can to prevent this from progressing to that point. Luckily, Medicare covers kidney services and supplies if you have End-Stage Renal Disease (Esrd).
Permanent kidney failure requires a regular course of dialysis or a kidney transplant.
People usually experience muscle cramps, nausea and vomiting, swelling, persistent itching, difficulty sleeping, and reduced clarity.
Patients should be in regular communication with their kidney specialist when at this stage to achieve the best outcome.
Stage 5
If someone progresses to Stage 5, their kidney function is less than 15%, and the kidneys are failing. So many people end up urinating very little or not urinating at all.
At this level, patients will need to go on dialysis.
Complications In Stage 5 Chronic Kidney Disease
If patients with Stage 5 CKD are untreated, they can develop excessive swelling in the entire body. They may even start to have fluid build-up in their lungs. They will experience shortness of breath and sometimes cough up fluid. Dialysis will be a life-saving treatment for patients who have this condition.
In addition, elevated potassium levels are a common occurrence in people with Stage 5 kidney disease. However, untreated high potassium levels are not sustainable in life, and the person will require emergent dialysis to treat this condition.
Due to the increased risk of complications with Stage 5 illness, patients will have increased hospitalizations each year.
Chronic kidney disease has several stages of worsening kidney function, and you must know more about how well your kidneys are functioning. For example, if you know that you have chronic kidney disease, you can focus on maintaining a steady level of kidney function.
Doing everything you can to avoid the late stages of CKD will serve you well.
References
Global, regional, and national burden of chronic kidney disease, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017
My decision to learn about elder abuse came from a local attorney’s law firm TV commercial. They questioned, “is your loved one a victim of nursing home abuse, neglect, or wrongful death?”
At the time, I received a complaint from my family member that their nursing home staff was improperly caring for their stage 3 wound. Suing the facility came to mind; however, the abuse abruptly stopped after staff conducted an investigation, and the parties were professionally reprimanded.
Recently, it occurred to me that others have shared with me their frustration with the neglect of their elderly loved ones residing in nursing homes or senior facilities over the years. For example, a family member’s mother was in a nursing home, and her hygiene care was continuously being ignored. As a result, she developed severely infected bedsores. The family sued the facility because this is illegal. The family successfully proved it was due to the neglect of an elder and won the case.
Sadly, our seniors are being abused regularly for many reasons. For example, most incidents go unreported in nursing homes for fear of retaliation or humiliation. For example, the National Center on Elder Abuse reports that elders experiencing abuse had a 300% higher risk of death than those who had not been abused.
Who Is Being Abused?
Some frail older adults with physical and mental disabilities, like Alzheimer’s or Dementia, and those without friends or family close by are likely targets of abuse. The mistreatment occurs mainly to those who depend on others for regular assistance with daily living activities. These include toileting, bathing, getting dressed, eating meals, and taking regularly prescribed medication.
Signs of Abuse
Elder abuse ranges from physical assault to basic neglect. Most vulnerable are those with a disability or memory loss. They likely display features of physical harm such as infections, burns, bedsores, bruises, broken bones, cuts, sprains, head injuries, missed medication, overdose, or unexplained death.
Neglect happens when the caregiver is insensitive to the senior’s physical, emotional, and social needs. Therefore, you must pay special attention to your loved one experiencing fear, agitation, or withdrawal. Are they crabby, crying, and complaining about being treated poorly? Has their access to fresh food, medication, and health care changed? Are they living in unsanitary conditions and experiencing dehydration and malnutrition?
If any of this is happening, it falls under the category of abandonment. Your loved one has been left alone to plan their care.
Some seniors heavily depend on their caregivers to handle their financial affairs. It becomes financial abuse when
Money is stolen or mishandled
Personal checks are forged
The name on a government-issued or pension check is changed
Credit cards are misused without permission
Legal documents are altered and more.
Another appalling form of seniors falling prey to abuse is sexual elder abuse. The National Center on Elder Abuse (NCEA) describes sexual elder abuse as “non-consensual sexual contact of any kind with an elderly person.” It is unwanted sexual contact or activity with an elderly adult who cannot consent to the sexual act.
Seniors residing in a supportive living facility or nursing home are most susceptible to this abuse. Individuals such as staff, other patients, residents, or sexual predators illegally entering a senior facility are the offenders.
Sexual elder abuse takes on many forms, including but not limited to:
Unwelcome sexual advances
Sexual assault like masturbating in front of a senior-aged person
Patient-to-patient or resident-to-resident abuse
Forcing a senior to undress against their will
Forcing a senior to watch sexual acts and participate in pornographic activities
Unfortunately, the senior is targeted in most cases due to their vulnerable state. The abuse is either reported and handled inadequately or goes unreported due to the victim’s communication limitations.
Long Term Effects of Elder Abuse
Over some time, most physical wounds will heal. But unfortunately, elder abuse can cause unexpected financial loss, terminate family and social ties, lead to an untimely death, and permanently harm mental and physical health. Any mistreatment can leave the abused person feeling depressed and afraid. The victim may blame themselves for the abuse too.
Help Is Available
If you suspect an older person is being abused and is in urgent physical danger, immediately call 911.
Emotional, legal, and financial abuse starts with having a private conversation with them. Kindly express to your loved ones your specific worries and concerns. Offer to seek help from a local, state, and national social service agency. They are experienced with suggesting support groups and counseling for healing emotional wounds, legal advice, and financial abuse.
Most states require that doctors and lawyers also report elder abuse.
Elder abuse is ongoing and will not go away by itself. Often, the elderly are afraid to speak up and report the abuse due to assumed retaliatory acts upon them. So be their caregiver or advocate and report it as soon as it concerns you.
The Administration for Community Living has a National Center on Elder Abuse where you can learn about how to report abuse, where to get help, and state laws that deal with abuse and neglect. Go to https://ncea.acl.gov for more information. Or, call the Eldercare Locator on weekdays at 800-677-1116.
While the facts are unsavory, we can avoid these situations by using services like Care; they source and vet qualified caregivers and senior living facilities, so you don’t have to.
Hey, there it’s Mimi! I am doing a review of Good Science Beauty. I was sent a trio of beauty products to try.
The box arrived beautifully packaged with no damage done to any of the products!
The products I am reviewing:
The box & packaging
The products I ordered
1. Skin Firming Cream – Features a unique combination of Poria Cocos and Barley Extract to boost skin elasticity and even out skin tone.
2. Skin Brightening Cream – Formulated for sensitive skin, this serum-like moisturizer brings together Melatonin, Glutathione and Ascorbic Acid (Vitamin C) to brighten skin gently and safely.
3. Hydrating Facial – Leave-on treatment for dry or aging skin. It has a lovely, gel-like texture and absorbs so easily that it doesn’t mess up your pillows.
Day One February 6 I decided to try the “Skin Brightening Cream” first:
*On clean, dry skin I used two pumps and massaged it all over my face and neck. Starting at my undereye area, I smoothed it in an upward and out motion. A little goes a long way! The cream has a vibrant feeling. It is thick but feels very light and silky, My skin felt very moisturized and hydrated!
I used it for 3 weeks and had the same great results! The moisture lasted all day. I also used it under my foundation makeup and setting powder. When I used it at night the next morning my skin still appeared dewy and smooth. There was no irritation at all. The product has no smell; My skin tends to be sensitive. I have combination skin where there are dry and oily areas at the same time!
Skin Brightening Cream
Day One March 6
“Skin Firming Cream”
*On clean, dry skin, I used again two pumps all over my face starting at my undereye area where I am beginning to see fine lines. The cream seems to get into those lines and soften them, so they are not so noticeable. I used an additional pump on my neck area. I feel like my neck needs some extra care, and this cream has helped with toning up this area. This cream is also rich and thick; a small amount is all you need to cover your face. The cream makes my skin feel moisturized and smooth, while at the same time, it is beginning to feel firmer; I used it under my foundation makeup and setting powder; there was no irritation; this product has no smell, and I love it!
Skin Firming Cream
Day One April 6 “Hydrating Facial”
When I first opened the jar, I knew this cream was something special!
*On clean, dry skin at the end of the day, three times a week, I applied a small amount of the cream to my undereye area and my entire face. The cream goes on silky smooth! I loved how this cream made my skin feel at the end of the day. My skin feels hydrated and smooth. When I washed it off in the morning, my skin still felt hydrated! I felt like something extraordinary was happening to my skin! I felt like they made this cream just for me. My skin usually feels dry in areas, and this cream feels like it has added moisture to it.
Hydrating Facial
Conclusion:
All the products I tried from Good Science Beauty worked great for me. I have combination skin and acne-prone skin; I didn’t experience a breakout while I was using the products! I am not saying that these products are used for acne, but they also didn’t cause any harm to my skin. All the products added moisture to my skin which I feel like my skin needed. I liked that the products did not have a smell and were also not irritating to my skin. So these creams feel rich and smooth. You can tell that a lot has gone into developing these products; I am thankful that I was able to try these products; I love them!
It is said that snacks makeup about ten percent of the American diet and, for some, even more. The International (IFIC) Food Information Council, in a 2020 survey, found that forty percent of the participants used snacks to replace meals, and twenty-five percent stated they consume two or more snacks throughout their day. Unfortunately, many of the favorite snacks consumed are high in calories, fat, sugar, and sodium, meaning the foods you choose to snack on could be sabotaging your weight loss results or journey to a healthier diet.
Chocolate Paleo Muffin from Great Low Carb Bread Company
Here are five typical snacks to swap to achieve a healthier diet and lifestyle:
Candy
It doesn’t need to be stated that overindulging in candy can be detrimental to your bloodstream and teeth. In addition, too much sugar intake can increase your blood pressure and, over time, increase your risk of developing type two diabetes. For example, fruit such as frozen grapes or strawberries makes a tasty, easy, and healthy alternative to candy. Treats like Ice Chips Candy are made with xylitol and are sugar-free, perfect for people with diabetes.
Ice Chips Sugar-free Candy
Chips
While chips may be inexpensive and a convenient option to grab, they are not the best for your health; an ounce of the typical potato chip increases your consumption of fat by ten grams and offers no other nutritional value. In addition, it’s important to note that research points to an increased risk of obesity if you consume chips. Instead, try these keto chips from Genius Gourmet. Air-popped popcorn, nuts, or roasted chickpeas are great alternatives instead of chips. These Flackers Flaxseed Crackers are low carb, plant-based, gluten-free, and keto-friendly.
Flackers Flaxseed Crackers
Fatty Dips or Cheese Dip
Ditch the fatty dips and reach for the fresh salsa and homemade hummus, these choices of full of vitamins and healthy fats that won’t make you feel sluggish or tired.
Keto Chips from Genius Gourmet
Pudding
Puddings made from dairy can quickly add calories and fat that can harm your heart health and make you gain more weight. For example, chia pudding, oatmeal, cream of wheat, or avocado blended with cocoa powder and honey are delicious and healthy alternatives to pudding. Although the nutrients found in these foods protect your overall health, they can also improve your digestion.
Cookies
They are commonly consumed as a snack in America even though they are considered a dessert in other parts of the world. Cookies are small and easy to overindulge on, impacting your weight. Blend a few water-soaked dates and almonds and form them into balls. Roll them into tasted coconut or more nuts and enjoy a healthy and slightly sweet alternative to cookies.
Overall, finding healthy snack alternatives like these Seven Sisters Scones gluten-free and vegan snacks is easy to do as long as you are willing to take the time to learn and experiment. For example, start with just one of your favorite snacks, and then when you get used to that one, find a different unhealthy snack to tackle. In other words, you don’t need to be perfect overnight. However, if you’re mindful regarding your actions and understand what you are putting into your body, you will be healthier.
It is the generic term for a group of supplemental private health insurance policies sold to those over 65 who are enrolled in Medicare, or who have other disability coverage from a private insurer.
Insurance companies coined it to help them sell the policies, but it has stuck. It comes from combining the words Medicare and supplemental insurance.
Difference between Attained Age vs Issue Age vs Community-Rated
1. Attained Age.
It is the age at which you are entitled to Medicare. If you are a man and signed up for Social Security at age 65, your attained Age is 65 years. If you are a woman getting Social Security benefits based on your husband’s work record, your attained Age is the age at which he enrolled in Social Security or later.
2. Issue age.
The issue age is the Age you are when the policy is issued. It can vary depending on the plan. But policies are usually issued between 65 and 72. You will pay higher premiums for a policy earlier than your issue age. But if you issue policies later than your issue age, you will pay lower premiums;
3. Community rated.
These plans do not base their rates on your health or pre-existing conditions you may have had in the past. They charge a standard premium rate each month of the year for all subscribers of a given plan regardless of their age or health status. All individuals within that community are charged the same amount for coverage.
What happens if I get sick? Who’s eligible for them?
It does not cover all medical expenses, so a person on Medicare will require insurance to fill in any gaps. Medigap plans can fill these gaps in coverage that may occur depending on a person’s health and financial situation.
Types of Medigap plans:
Part B – This plan covers hospital and skilled nursing facilities, hospice care, and home health care services.
Part C – This plan covers hospital and skilled nursing facilities, hospice care, and home health care services.
Plan D is similar to the Part D prescription drug plan, except Medicare does not run it. Those with this plan must pay the premiums themselves. It is similar to private prescription drug plans.
Part E . Helps pay for out-of-pocket costs not already covered by Parts A and B. It includes skilled nursing facilities, hospice care, home health care services, private duty nursing, and other non-hospital out-patient services.
What Are My Rights Concerning The Plans?
You have a right to choose your Medigap plan. You can choose a high-deductible health plan and pay the premium upfront. Or you can choose a low-deductible plan that provides you with some coverage, at least in the short term, at little or no risk.
2. You have the right under federal law to choose which medicare drug coverage plan you want to be part of. It is called Part D drug coverage.
3. You have the right to appeal decisions that result in Medigap plan coverage denials or claim payments not being made.
4. The federal government requires health insurance providers to let you know what their enrollees are saying about them and let everyone know how health providers perform on customer service, value, satisfaction, and complaints.
5. Part D prescription drug coverage, if you choose to enroll in one, will be based on your income level and the cost of your medications. The higher the cost of your medications, the higher the premium you will pay for your Part D plan
How Much Does A Medicare Supplemental Plan Cost?
The premium will vary according to the benefits provided by the plan i.e., low-deductible vs. high-deductible, financial situation, i.e., retired or working, and the chosen plan in each state. It is necessary to use a formula based on a person’s income, Age, health status, and additional factors such as geographic location.
The price varies with the state in which you live. Your premium will be higher if your plan covers home healthcare benefits, as this option is generally more expensive than other types of benefits.
Conclusion
Many seniors now depend on supplemental Medicare health insurance policies as part of their health care budget. It is essential to have a Medigap plan if you decide to enroll, and it is also essential to have the best coverage available at reasonable costs. The medicare supplement plan F helps with the high cost of prescription drugs.
Your Microbiome Loves a Varied Diet Full Of Different Fibers
How much do you know about your microbiome? It’s the collection of bacteria and other organisms in your gut. We’re still learning exactly what they do, but the human microbiome’s importance has become increasingly apparent in recent years. It has become so important; that the gut microbiome is often called the second brain.” The more we learn, the more connections we make between the gut and the brain.
For example, did you know there is a link between depression and a lack of certain bacteria in the gut? The same goes for migraines. In other words, making sure those little critters in your gut are healthy and well-fed will go a long way toward helping your entire body stay healthy. And the best thing you can do for your microbiome is to eat a varied diet full of different fibers. So let’s talk about how to do that.
There are different types of bacteria and other microorganisms in our gut. Each family thrives on different nutrients, especially various forms of fiber and starches. The idea is to encourage a diverse biome by eating many kinds of food, particularly those rich in fiber. That means fruits, vegetables, grains, nuts, seeds, etc.
A fun way to accomplish this is by challenging yourself to eat thirty or more different plants each week. It sounds like a lot at first glance, but when you realize that each other kind of lettuce, each herb, each type of grain, and each spice counts, it’s not that hard to get to thirty and beyond. So let’s take a look at what that might look like.
You can have oatmeal, whole-grain toast, grits, granola, or a smoothie full of different fruits and veggies for breakfast. Throw in some chia seeds or flaxseed, and you’ll add variety each day.
Have a mixed salad one day, a flaxseed wrap another day, and hummus with raw veggies for lunch. And don’t forget about soup. It’s a great source of all sorts of different fibers. Throw in some buckwheat or wild rice, adding even more diversity.
Did we hit twenty yet? If not, mix up your starches with sweet potatoes, pasta, bread, and couscous or quinoa. Roast a few of your favorite veggies, and let’s not forget beans and other pulses. Try different types of beans, lentils, and dried peas.
By getting creative, you can get close to hitting your thirty different plants in a single meal by making a big pot of soup or chili full of various beans, veggies, herbs, and spices. Give it a try. And don’t forget about multiple nuts and seeds. They make great snacks and help you reach your plant diversity goal.
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Adding Probiotics To Your Diet
One of the best things you can do to improve your microbiome is to include probiotics in your diet. Ideally, you want to have some every day or at least most days of the week. But what exactly are probiotics? They are microorganisms that live in the food we consume. Yogurt is an excellent example that most of us are familiar with. As long as the yogurt hasn’t been pasteurized, it has live cultures (a.k.a bacteria and other microorganisms) that can make it into your gut and help populate it with good organisms.
Probiotics should be taken daily. Think of it as a maintenance thing, similar to taking a multivitamin. Good bacteria can grow in your gut flora with the help of probiotics like Microbiome Plus+. They are available in pill and drink form, or you can get them by eating probiotic-rich food daily.
What you want to look for are fermented foods and drinks. We already consume quite a few of them. Examples are yogurt, cheese, sauerkraut, sourdough bread, and pickles. By making sure we include them several times per week, or even daily, we can help out our gut and improve our microbiome.
The fermented foods you eat must have live cultures in them. Most commercial pickles, for example, have been pasteurized, which kills the bacteria and makes for longer shelf life. You can find varieties with live cultures (often in the refrigerated section), and you can make many of these fermented foods at home. So let’s run through a few of them.
Yogurt: Yogurt is so versatile. You can eat it plain, sweeten it with a bit of fruit or honey, turn it into a filling meal by adding grains like oats, or turn it into a portable breakfast by making a smoothie. Look for live-culture yogurts and avoid varieties with a lot of added sugar. Sugar is counterproductive because it feeds the harmful bacteria we don’t want in our gut.
Kefir: If you like yogurt, you’re going to love Kefir. It has many more probiotics and cultures you can’t get from your yogurt. With a similar flavor profile, it’s great for smoothies. You can purchase Kefir or make your own using kefir grains. The process involves leaving a cup of unpasteurized milk mixed with the grains on the counter for about twenty-four hours. It will thicken and acquire the tart, mildly cheesy taste it’s known for.
Cheese: Let’s round out this discussion by talking about cheese. Cheese is made with the help of bacteria. If you find unpasteurized cheese, you can count it towards your probiotic intake.
Sauerkraut & Other Lacto-Fermented Veggies – Sauerkraut is a great probiotic-rich food. Look for the kind in the refrigerated section that hasn’t been pasteurized or make your own. It takes a clean container, cabbage, salt, and time. You can ferment and preserve other vegetables in the same wayâsearch for “Lacto fermentation” and consider carrots and cucumbers; they are great options when starting. Kimchi is another fun option you can often find at your local grocery store.
Keep trying different probiotic-rich foods and add a commercial probiotic when you need that extra boost (for example, after a round of antibiotics).
Let’s Talk About Prebiotics
How much do you know about prebiotics? Not to be confused with probiotics, mind you. Probiotics are found in foods like yogurt with live cultures, kefir, and sauerkraut that haven’t been pasteurized. But on the other hand, prebiotics is compounds found in food that promote the growth of microorganisms, including those in your gut. In addition, these foods can help you improve your microbiome by encouraging the growth of beneficial bacteria throughout your digestive tract.
Prebiotics are mainly different types of plant fiber since this is the preferred diet of the bacteria and fungi in your gut. These organisms use fiber to grow; some waste products, like vitamin B12, are suitable for the body. However, there is much to learn about the process and symbiotic relationship between our microbiome and our body works. Still, we know enough to realize that our diet significantly impacts here.
Each type of bacteria, fungi, and yeast that make up our varied microbiome prefers a different kind of fiber or food. Some bacteria that aren’t beneficial and can harm our health and well-being thrive on sugar. Others prefer simple carbohydrates like those found in white bread. Beneficial organisms, on the other hand, prefer complex carbs and various types of fiber, like those found in whole foods like an apple or a stalk of celery. When it comes to our biome, too much of a good thing can be harmful. The various types of bacteria balance each other out and work together. We don’t want too many or too few of any particular group.
The best way to achieve this is by eating various prebiotic foods daily. Focus on plant-based whole foods. Choose multiple grains, herbs, spices, and as many different fruits and vegetables as possible. Eat some raw and some cooked where applicable, which will help you provide the preferred food to as many microorganisms as possible. Over time, you’ll create a flourishing microbiome that will serve your body well.
If you are taking a probiotic, it is essential to include plenty of prebiotics. This allows the live cultures from your yogurt, Kefir, cheese, sauerkraut, or commercial probiotic to establish and thrive in your gut. Give it a try and see if you don’t start to feel healthier and more energetic with the addition of plenty of diverse probiotics.
Avoiding Antibiotics And What To Do When You Have To Take Them
Antibiotics are one of the tremendous medical miracles of the 20th century. They save lives daily and keep us from suffering needlessly from various infections. But, like many other things, we pay the price when we take them. But, no, this isn’t about breeding superbugs, though that’s undoubtedly one of the issues. The problem I want to address today is antibiotics’ unintended damage to the microbiome.
Your microbiome contains various bacteria, with a few fungi and other microorganisms thrown in. The bacteria are the problem when it comes to taking antibiotics. While the medication does a great job fighting your infection and getting you back to feeling like yourself, it also destroys some good bacteria in your gut. That, in turn, gives other, less beneficial bacteria a chance to take over. Unfortunately, we often feel inadequate and have stomach issues while taking antibiotics.
So, what do you do? The first step is to avoid taking antibiotics unless they are necessary. Too often, we treat them as the easy button. We ask for them, and doctors prescribe them first, only later investigating what else it could be if the antibiotics don’t work. Don’t insist on a course for a case of sniffles. Chances are, a virus causes those cold symptoms. Strengthening your immune system by eating healthy, getting enough sleep, and spending time outside in the sun is another good preventative strategy.
There are times when you have to bite the bullet and take them. If that’s what you need to do to get better, by all means, go for it. You can do many things to help restore your gut biome when you’re done taking them. Start taking a probiotic as soon as possible. Speak to your doctor or health care professional about this. They will be able to guide you on when to start. This is a great time to invest in a quality probiotic supplement.
Include natural probiotics like yogurt with live cultures into your diet. Eat plenty of fresh fruits, veggies, and whole grains to provide your microbiome and the good bacteria with all the prebiotic fiber they need to grow and flourish. Cut back on sugar and processed foods until things are back on track. In short, eat well, give your body what it needs, and don’t be afraid to take a round or two of antibiotics when warranted.
How Cutting Down On Sugar Helps Your Gut
Your gut is full of bacteria and other microorganisms, and that’s a good thing. They help break down our food and provide our bodies with nutrients.
It would help if you had a healthy gut biome to fully benefit from healthy foods, mainly green leafy vegetables and their nutrients. It would be best to have plenty of good bacteria that help break down these foods and allow the nutrients to enter your body’s cells.
That’s where sugar comes into play. Sugars, mainly fructose and sucrose, can cause the wrong type of bacteria to grow and flourish, which overcrowds the good bacteria you need to break down healthy food. Cutting back on the sugar and processed foods you eat will help restore balance to your gut microbiome and give the good guys a chance to help you stay healthy.
Sugar also causes inflammation throughout the body, especially in the gut. Inflammation can prevent the proper processing of nutrients and cause digestive issues. Another big problem with an imbalance in the stomach is that having too many harmful microorganisms will make you crave more sugar and processed foods. So when you have a large colony of bacteria in your gut that craves those foods and thrives on them, it’s not surprising that you desire them more, which starts a vicious cycle that’s hard to break, but you can do it.
Start by cutting back on sugary foods and processed food in general as much as possible. Cut out sugary drinks, especially soda and anything with high-fructose corn syrup. Replace it with fresh fruits and vegetables. Take a reputable probiotic and include fermented foods like yogurt, cheese, pickles, and sauerkraut, to name a few. Restore balance to your gut; with it, you will help restore health to your body.
There are benefits outside the gut as well. Reducing the amount of sugar you eat reduces your chance of getting diabetes, heart disease, high blood pressure, and even some types of cancer. Cancer cells thrive on sugar; you don’t want to feed them if you can avoid it.
Sugar is addictive, and it’s not easy to cut back or cut as much of it out of your diet as possible. But it’s well worth it in the end. You won’t believe how much better you’ll feel once you get over those pesky sugar cravings.
Who Knew – Sleep And Exercise Are As Important For Your Microbiome As For The Rest Of Your Body
You know it’s essential to get a good night’s sleep. One sleepless night proves that to anyone who’s in doubt. Exercise is another crucial component of a healthy lifestyle. But did you know that both sleep and exercise affect your gut microbiome? Let’s look at each and talk about why you should strive to get plenty of both.
We don’t stick to a healthy diet when we are tired, and it’s no wonder that sleep significantly impacts our gut and health. It’s natural to crave sugar, junk food, and caffeinated beverages to help us get through sleep deprivation. It’s just not good for our gut health. So make sleep a priority, and the rest will fall into place.
Scientists have observed that exercise correlates with an increase in suitable bacteria that uses fiber from our diet and turns it into short-chain fatty acids with health benefits. The results range from leaner body mass and more satiety hormones that curb hunger. That’s right. Exercise can make you want to eat less and slim down, and it’s all connected to your microbiome.
The good news is that getting plenty of sleep and working out regularly helps you in other ways. It’s suitable for every part of your body and mind. Yes, getting into a good sleep and exercise routine can be challenging, but once you do, you feel better, and it gets easier. As a bonus, the two complement each other. Working out helps you sleep better at night. That, in turn, makes it easier to get that workout the next day. Give it a try!
Introduce More Fermented Foods, And Your Microbiome Will Thank You
I’m sure you’ve heard of sauerkraut as a fermented vegetable, but there’s so much more out there you can try. Have you had fermented carrot sticks? How about kimchi? It’s a perfect addition to any Asian-inspired meal and plentiful with eggs or as a sandwich topping. Another simple switch is replacing regular pickles with fermented ones. The best part is that you can make all of these yourself. Or get them at the grocery store. Check for unpasteurized versions that still include life cultures.
Fermented Milk Products
After vegetables, milk is the most commonly fermented product. From yogurt and cheese to Kefir, there are a lot of different products you can include in your diet. So let’s start with yogurt. Look for active cultures and little to no sugar. Use your yogurt in smoothies or grab it as a quick snack. Throw in a few whole grains or berries, combining prebiotics and probiotics.
Cheese is another great option, including hard and soft cheeses. In most of them, the probiotics have aged, and you will likely still benefit from them. Enjoy your cheese on sandwiches, salads, or as a snack. And guess what? That cheese plate with fruits and nuts is an excellent combination of probiotics and prebiotics.
Fermented Tea
Did you know that you can also include fermented tea in your diet? Wondering what the heck fermented tea is? It’s kombucha. That’s right; your favorite fizzy soda replacement is also good for your gut. So, reach for it when plain water isn’t enough, and you’re craving something with a bit of flavor punch.
A similar drink is water kefir, typically made with fruit and water kefir grains. These are different from the kefir drinks that turn milk into a thick yogurt-like drink. The result is fizzy, fruity, and delicious. So give it a try if you haven’t yet.
Fermenting Grains
When it comes to fermented foods, you’re probably not thinking about grains, particularly bread. One of the best ways to ferment your grains and make them more digestible is using sourdough. For example, you can make bread, pizza dough, waffles, and pancakes, to name a few. So yes, the heat of baking the bread or cooking the pancakes kills the probiotics, but not until they have done their job while the dough bubbles and transforms regular flour into something nutritious and delicious.
There are a lot of excellent fermented products out there for you to enjoy. Grab a kefir or yogurt smoothie for breakfast, make a sourdough sandwich for lunch, and add some pickles and sauerkraut to your dinner plate. Mix and match them. And don’t feel like every meal has to include a ferment. Start small and keep adding more and more of them as you go. Once you start to feel fermented foods’ effects, you’ll gravitate to them more and more.
Various factors cause different types of arthritis. For example, learning about the risks and causes of these debilitating conditions can help you navigate away from them or manage them more effectively.
Some can be avoided, and the onset of others can be delayed well into the golden years. Moreover, some types of arthritis can be slowed to a halt. But the question is, where does it start? Why do you have this terrible condition?
A Stew of Arthritis Risks
What will cause your joints to weaken and be prone to functional decline? There are many reasons you can develop arthritis, ranging from inflammation to genetics.
Moreover, autoimmune complications can worsen the existing conditions, making your life even harder. The main risk factors have surfaced from a collection of research and experimentation.
Genetic Predisposition
Human leukocyte antigens (HLA) are abnormal genes present in your sixth chromosome if you have a family history of arthritis, especially rheumatoid arthritis, ankylosing spondylitis (AS), and juvenile arthritis.
HLA genes play a crucial role in the immune system as they produce proteins that stimulate cells’ receptiveness in the body. For example, cells need to be able to receive nutrients and vitamins and repair themselves.
These genes can have a functional abnormality or be harmed by an over-responsive immune system that stays alert for too long. The proteins released by these genes act to assist the immune system in distinguishing between normal bodily proteins and invaders, such as viruses and bacteria.
The bottom line is that your risk for developing arthritis increases if you have a family history of this specific genome deformity.
Cartilage Weaknesses
Most often found in osteoarthritis is the inherent weakness of cartilage, which is the soft tissue between the bones. Genetic factors can cause this, but wear and tear are most often caused when you overuse the joints.
Repetitive movements have been the main instigator of joint weakness. Activities such as typing, stair climbing, and jogging can cause this problem.
Perhaps your job requires repetitive, hard labor for years, which places you at risk for osteoarthritis.
The American College of Rheumatology confirms that poor nutrition is a significant cause of rheumatoid arthritis and gout. Many foods promote inflammation, whereas others increase your levels of uric acid, resulting in painful crystallization.
Certain foods like red meat, refined sugars, processed foods, and high-fat dairy are some of the bad actors, increasing the risk of gouty arthritis. Unfortunately, your stomach and the immune system are far more fragile than you may believe.
What you eat will ultimately increase your risk for many unwanted health disorders. For example, the stomach has trillions of bacteria that make up the microbiome. These bacteria help the immune system function correctly.
Any imbalance in stomach bacteria leads to a dysfunctional microbiome, and diseases are a typical result.
Injuries and Overworking the Joints
Some injuries put you at a higher risk of developing osteoarthritis later in life, even if they appear to be healed, particularly for knee injuries, because the past always haunts people in their golden years.
Sometimes, injuries aren’t as straightforward as the twisted ankle or torn ligament you had as a child. Overworking or misusing joints can often cause unrecognized injuries, which predispose you to the development of arthritic disease, and you don’t even know that you have a problem.
Sedentary Behavior
Did you know that being sedentarycould predispose you to arthritis? It can also worsen arthritis because regular joint exercises keep your joints healthy and mobile, like an oiled engine.
Sedentary behavior promotes inflammation, increasing your risk for chronic autoimmune disorders like rheumatoid arthritis. Being inactive can lead to visceral fat accumulation, leading to chronic inflammation.
This lifestyle can also increase chronic fatigue and lay waste to muscles and soft tissues.
Autoimmune Disorders
However, the most significant concern for arthritis is autoimmune malfunctions, where the immune system attacks and depletes healthy cells. Therefore, your immune system is supposed to protect and preserve you, but it can also become an enemy.
Early-Onset Symptoms
What early symptoms can you look out for to avoid further progression?
Unexplained fatigue (activities, sex drive, and productivity)
A persistently mild fever that accompanies fatigue
Any of the above symptoms on both sides of your body
Tally your risks, and make notes of the symptoms you experience before visiting your physician for an evaluation.
Final Thoughts
You might not be able to avoid all the risks, especially genetic factors. Still, you can avoid the lifestyle risks, which allows you to target your management on cellular or natural level, possibly allowing you to decrease or even stop some medications for your arthritis.
Deciding if I was ready to retire early from working at a major utility company with great benefits for 23 years posed many questions. The two major ones that nagged me the most were as follows:
Will I Be Financially Stable Enough to Maintain and Continue a Comfortable Lifestyle?
I started considering early retirement by taking a realistic assessment of my current income and debt.
My research began three years before I retired at age 57. The company’s recommended retirement age is 60. I had a mortgage, regular utility bills, monthly insurance, car notes, and numerous open credit card balances, including a bundled cable package with internet, home security, and cell phones.
How will I manage all of this and other living expenses by receiving a fixed pension? Additionally, I questioned if I was prepared to pay more for medical costs until Medicaid begins at age 65 and Social Security at 62. I also factored in my health condition, age, job satisfaction, and one of many future goals to become a best-selling author.
Review My Spending Expenses
First, I carefully reviewed my income and current spending expenses. The highest open credit card balances were of great concern. When I was about to make an online payment on my credit card, I received a message suggesting I pay $20 more than the minimum amount to save money on interest by reducing my balance faster. By paying more than the minimum balance due, I was able to pay off three of my most expensive credit card balances in 18 months!
This was a great start and provided me with more available funds. It was time to budget everyday expenses like groceries, entertainment, and more. But how?
Using Smart Home Technology
Next, I reviewed my monthly utility cost and use. The gas and electric bills were higher in the summer and holiday months. Curtailing my home’s energy use made a considerable difference in price. I followed the recommended gas and electric energy efficiency tips provided by the utility company. For example, my home and clothes dryer is heated by natural gas. I purchased a smart home thermostat, and in a few short months, there was a significant drop in the gas bill. I was able to install the thermostat app on my phone. It allowed me to schedule and control when to heat or cool the temperature in my home. Now, no matter if I am at home or away, I can schedule when to heat or cool the temperature in my home. In addition, replacing my light bulbs with ENERGY STAR® certified LED bulbs and appliances provided an excellent cost saving on the electric bill.
There was still more work to do. I needed to begin estimating my future spending expenses. I made a list of anything new I planned to do in retirement, like travel, purchase real estate, home remodeling, entrepreneurial ventures, etc. Next, I subtracted expenses that I expected to go away after I retired. Daily highway tolls, commuting expenses, wardrobe, personal care, and dining out for lunch regularly were among a few of the expensive culprits. So I contacted my auto insurance agent and signed up to have my driving habits monitored. My monthly insurance costs decreased by about $100 within 5-6 months with a safe driving record! I currently do not drive half as much as when I drove many miles daily, and my cooking more vs. dining out helped lower my expenses. With these simple tips and a few more, I was able to see a decent ballpark figure to work with on future spending. For a more in-depth analysis of my current expenses, I decided to consult with a Financial Advisor. Overall, I found working with a team of financial experts gave me a greater sense of financial comfort. The process was pretty simple. I was first asked to provide my and my husband’s outstanding balances on credit cards, mortgages, auto loans, retirement accounts, etc. After doing so, within one week, I received a detailed portfolio that determined I was in good financial health to retire.
Having a Financial Advisor Helped
According to a 2020 survey from Schwab Retirement Plan Services, the average 401(k) participant thinks they’ll need $1.9 million to retire, a 12% increase from the previous year’s survey. In addition, my financial team provided valuable money-saving tips to practice before retirement. For example, contributing more to any savings accounts like an annuity, IRA, or 401(k) will provide additional future retirement income.
Furthermore, a financial advisor can successfully assist you with taking your financial goals to the next level. For example, they work with insurance specialists, estate attorneys, tax professionals, and more to achieve this.
You can check out the many websites designed for retirement planning. Calculator tools are available to determine how much money you might need in retirement. By entering critical information like age and income, you should receive a snapshot comparison of your projected savings and retirement goals. For example, according to MSN Money, a 30-year-old making $100,000 annually looking to retire at age 65 should save $13,187 each year for a total retirement savings of $1,246,221. It’s essential to start saving early in life. For example, a person beginning to save in their 50s, earning an income below $100,000, and wanting to retire at age 65 would need to save significantly more.
The final step for me was to contact my Human Resources department. I learned even more about my retirement benefits by regularly communicating with the HR Rep and viewing my personal benefits account online at work. Medical insurance costs would increase a bit; however, it wasn’t going to bankrupt me. So, financially, I was good to go!
Am I Emotionally Ready to Leave a Corporation I Invested a Lot of Time and Energy in Towards Their Success and Growth?
Being employed at a company for several years, I could not help but become emotionally involved in my work environment. Most of my team members and favorite co-workers became my friend and are like a second family. I found myself continuously around them more than my own family. Then there are the many successes and promotions I achieved individually and as a team that were recognized and generously rewarded. I often contemplated on several occasions if I was emotionally prepared to leave a life of many outstanding benefits, perks, training, achievements, and career growth opportunities, which would perhaps be in exchange for a potentially plain existence. This and many other things made it difficult to pack up my desk and say goodbye. I have proudly worn many job hats here. Alternately, I have also experienced a few minor setbacks along my career path but have always brilliantly and professionally performed the required job duties and beyond.
Beginning of the end
Before I retired, I was asked to take over an undesirable job assignment that was supposed to be temporary. The Managers needed someone with experience to dive in and hit the ground running immediately. They were losing a worker due to promotion and needed my skill set to replace them. I accepted the challenge, knuckled down, and effectively accomplished great work strategies for success. The work tasks were ones I had achieved, taught, and promoted away from many years ago. Once the time came for me to attempt a new promotion or a transfer, several things prevented this. Primarily, finding talent and experience in this position to execute the work was very limited, which caused me to be stuck and tread backward along my desired career path.
I explored many avenues to move on to another job assignment. Not growing professionally in this role due to a lack of interest and job opportunities, I finally entertained the idea of retirement as the answer. Now I could focus on unrealized dreams and overdue personal fulfillment. This decision was also heavily driven by urgent family caregiving needs that commanded my full attention.
Time For a Change?
Suddenly, I imagined a carefree life without managing multiple complex projects, tight deadlines, budget constraints, very long work hours, demanding and angry customers, and restricted career growth. As a result, I was approaching retirement age and eligible for a pension too. So when I put that all into perspective, I knew I was fully ready to detach from fast-paced corporate work-life emotionally. I fondly reminisced about my numerous work experiences at other companies beginning from the age of 15. So yes, I was ready to retire!
Having a great network of family and friends solidified this decision even more. They encouraged me to pursue other opportunities where I would shine and find more meaning and purpose. My sister and best friend told me that I deserved retirement. I had to believe in myself and my life goals because it could provide freedom, peace, and contentment in my golden years. So far, so good. It’s been one year now since I retired, and I am enjoying the fruits of my labor on my own terms. I am happy and remain determined and disciplined to pursue a long-awaited career writing a best-selling novel.
Best Wishes with your retirement journey! When your time arrives to decide if you’re ready to retire, I strongly request that you carefully evaluate if you are financially and emotionally prepared. These are the beginning steps in making this vital and life-altering decision one you will not regret and can fully enjoy.
