Restless Leg Syndrome: What Is It, What Causes It, and What Can You Do About It?

Restless Leg Syndrome: What Is It, What Causes It, and What Can You Do About It?

by | Nov 29, 2021 | other, sleep

Restless Leg Syndrome 1

For some people, laying down to sleep comes with uncomfortable sensations that make them feel like they have to move their legs. This experience, called restless leg syndrome (RLS) or Willis-Ekbom Disease, can keep a person awake at night, often tossing and turning as they cannot get comfortable. Don’t confuse RLS with leg cramps — these are two different conditions. Leg cramps are sharp pains that develop when muscles in the legs suddenly contract. Leg cramps may last a few seconds to a few minutes. On the other hand, RLS leads to ongoing feelings of discomfort. About five to 10 percent of adults in the U.S. have restless leg syndrome. The condition also affects two to four percent of children. Women develop this condition more often than men. Additionally, older adults are more likely to develop RLS and to have worse symptoms. More than four out of five people with RLS also develop another sleep disorder called periodic limb movement of sleep (PLMS). PLMS causes the legs or arms to regularly move and jerk while a person is sleeping.

Symptoms of Restless Leg Syndrome

RLS causes uncomfortable feelings in the lower limbs. People with RLS feel like they can’t control the urge to move their legs. Often, moving around makes the discomfort disappear, but the feelings usually return once movement stops. People with RLS may also describe feelings of pulling, twitching, crawling, throbbing, burning, or itching. Occasionally, RLS may also affect muscles in the arms or other parts of the body. RLS symptoms often appear later in the day, in the evening or at night. A person may notice restless legs when they are sitting or lying down. Some people may wake up in the middle of the night with twitchy legs and have a hard time falling back asleep. RLS symptoms may also pop up during the day when a person has been sitting for a long time, such as on an airplane flight. Restless leg syndrome may also lead to additional problems during the day. RLS often prevents a person from getting a good night’s sleep, which can lead to memory loss, difficulty focusing, and mood changes. Additionally, when RLS goes untreated, it impacts productivity at work.

Long-Term Effects of RLS

When people don’t get enough sleep, they are also at risk for physical and mental health problems, including diabetes and depression. One study found that people with restless leg syndrome were four times more likely to develop heart disease or experience a stroke. This group was also at risk for developing kidney disease.

Restless Leg Syndrome Causes

Pills
​ Normally, the brain “talks to” the muscles in the legs using nerves. Experts believe that RLS develops when the nerves in the leg muscles can’t communicate with the brain as well as they should. Doctors don’t know why most cases of RLS occur. However, in some cases RLS is linked to genetics, an underlying health condition, or a particular medication.

Genes and Restless Leg Syndrome

Researchers have identified certain gene changes that increase a person’s risk of developing RLS. It’s not yet clear how these gene changes lead to RLS, but they may affect the way nerves develop before a person is born. There also may be other genetic factors that scientists have not yet discovered. This means that RLS can be passed down from parents to children. Most people diagnosed with the condition have a family member who also has RLS.

Health Conditions Leading to RLS

RLS is often linked to low levels of iron. The brain uses this mineral to make a dopamine, a brain chemical, often called a neurotransmitter. Dopamine is needed in order for the brain to control muscle movement. When a person doesn’t have enough iron in the brain, this process may be disrupted. Other vitamin and mineral deficiencies have also been linked to RLS. For example, people with low levels of magnesium or folate, a B vitamin, may also experience RLS symptoms. Other disorders may also lead to restless leg syndrome. These include:

  • Diabetes
  • Multiple sclerosis
  • Rheumatoid arthritis
  • End-stage renal disease (loss of kidney function)
  • Parkinson’s disease
  • Peripheral neuropathy (nerve damage)

Another RLS cause is pregnancy. In this case, the symptoms usually disappear a couple of weeks after giving birth. Some experts think that RLS happens during pregnancy as a result of low iron and folate levels, since pregnancy requires higher levels of these nutrients.

Medications That Cause RLS

Restless legs may be a side effect of certain medications. These can include:

  • Antidepressants
  • Antipsychotics
  • Anti-nausea drugs
  • Cold medications
  • Allergy medications
  • Drugs used to treat hypertension (high blood pressure)

If you notice RLS symptoms after trying a new medication, talk to your health care team. Your doctor may be able to prescribe you an alternate medication that doesn’t lead to restless feet and legs.

How Is RLS Diagnosed?

What causes leg cramps and what to do about them
Doctors may perform a physical or neurological exam if they suspect that a person has RLS. During this time, the doctor will usually ask about what symptoms a person is experiencing, how often the symptoms occur, what medications a person is using, and the person’s personal and family health history.

Doctors can test iron levels with a simple blood test. These tests may show that low iron stores have caused red blood cell levels to drop, in a condition known as iron-deficiency anemia. Blood tests can also be used to look at other aspects of health, including kidney function.

Doctors often recommend a sleep study in order to diagnose sleeping problems. During this test, a person will stay overnight in a clinic or hospital. Also, home sleep studies can be conducted in one’s own bed. Electrodes can help measure body functions like heart rate and brain waves. A video camera may also be used to capture movements while a person sleeps. This test may indicate that a person has RLS or another sleep condition such as sleep apnea or narcolepsy.

Restless Leg Syndrome Treatments

Stretching legs
RLS usually can’t be cured. However, it may be possible to rectify the underlying root cause of the problem. Symptoms may briefly disappear, but they frequently return later. However, remedies are available to help relieve symptoms and improve sleep. Some people with mild symptoms may not need any treatments.

Immediate Treatments

Moving around usually leads to instant relief for restless legs. If you are having a hard time falling asleep because of RLS symptoms, try getting up and walking around for a little bit. Massaging or stretching the leg muscles may also calm the uncomfortable sensations.

Some people also feel better after taking a hot bath. Using a hot water bottle or ice pack may calm restless legs.

Lifestyle Changes

RLS may be partly caused by environmental or lifestyle factors. Some substances, including alcohol, caffeine, and tobacco, may cause RLS or worsen symptoms. Drinking less alcohol and coffee and quitting smoking may help symptoms appear less often. Additionally, getting more physical activity throughout the day can relieve symptoms.

Practicing good sleep hygiene may also make it easier to fall asleep. Try to follow a regular sleep schedule, laying down to bed at the same time each night and setting an alarm for the same time each morning. Additionally, try to keep your sleeping area cool, dark, and quiet.

Diagnosing Other Health Conditions

When RLS is caused by another health condition, diagnosing and treating that condition often provides relief. A good first step when looking for RLS treatments is visiting your doctor and making sure you are in good health.

Iron Supplements

When RLS is caused by low iron levels, taking iron supplements can help. These supplements can be purchased over-the-counter. For those with very low levels of iron, intravenous (IV) iron treatments can also help boost iron levels.

Even when blood tests show that a person has normal iron levels, doctors may still recommend iron supplements. Studies have shown that iron treatments can help everyone, regardless of iron test results. Researchers think that some people may have normal levels of iron in the blood, but low levels of this mineral in the brain. For this reason, iron supplements are often the first treatment a doctor will suggest.

Other Vitamin or Mineral Supplements

Researchers have found that taking folate supplements may also improve RLS symptoms. This treatment has been effective both in people with genetic cases of RLS that run in families, as well as RLS that develops due to underlying health conditions. Folate deficiencies may also be responsible for RLS symptoms during pregnancy. One study found that pregnant women who took folate supplements were much less likely to experience RLS symptoms.

It’s possible that magnesium levels may also be linked to RLS. However, studies have reported conflicting results — some have found that magnesium supplements help people with RLS get a better night’s sleep, while others have not found magnesium to be effective. However, these supplements may be worth a try for some people. Make sure to take the recommended dose of any vitamin or supplement, as high doses can make you sick.

Medications for Restless Leg Syndrome

There are several different drug options that may change the levels of certain brain chemicals in order to help with restless leg syndrome. Doctors may prescribe:

  • Anti-seizure medications such as Horizant (gabapentin enacarbil), Neurontin (gabapentin), and Lyrica (pregabalin)
  • Medications that affect levels of dopamine, including Requip (ropinirole), Mirapex (pramipexole), and Neupro (rotigotine)
  • Antidepressant or anti-anxiety medications
  • Pain medications, including low doses of opioid drugs

These medications often work in different ways. They may affect different brain chemicals or change the way different sensations feel. Additionally, each of these drugs can lead to varying side effects. People with RLS may need to try more than one option before they find something that works well for them.

Drugs that alter dopamine levels often work well short-term but may increase symptoms in the long run. People who use these drugs regularly may need to take increasingly higher doses in order to feel an effect. If this side effect develops, a person may need to stop taking the medication and switch to a different one. Anti-seizure medications don’t have this effect and seem to work better over time to keep restless legs under control.

Medical Devices

Researchers have developed a couple of devices for RLS treatment. Some have even been approved by the U.S. Food and Drug Administration (FDA). You need a prescription from your doctor in order to get these devices.

One device, the Relaxis pad, is a pillow-sized pad that is placed under the legs. The device vibrates as you fall asleep. Some researchers think that the vibrations cause the leg muscles to send certain signals back to the brain. These signals may override the other signals caused by RLS that lead to discomfort. One study found that the Relaxis pad worked as well as RLS drugs, and came with fewer side effects.

The Restiffic foot wrap is another device designed to treat RLS. The wrap puts pressure on muscles in the bottom of the foot. Scientists believe that this feeling of pressure sends signals to the brain, which then tells the leg muscles to relax. In one small clinical trial, the device improved RLS symptoms to a greater degree than medication.

Conclusion

If you are plagued by restless legs at night, it may help to talk to your health care team. Your doctor can recommend or prescribe various treatments and check to make sure RLS isn’t caused by another health problem.

For many people, restless leg syndrome can be treated with simple at-home solutions, including taking iron supplements, getting more exercise, and avoiding alcohol, caffeine, and tobacco. When these strategies don’t work well enough to manage RLS, medications or devices may be effective.

If you would like to discuss RLS, please make an appointment.

Leg Cramps: What Causes Them and What to Do About Them

Leg Cramps: What Causes Them and What to Do About Them

by | Nov 10, 2021 | other

Young woman holding apple

What Is a Leg Cramp?

A leg cramp, also called a charley horse, is a sudden pain in a leg muscle. Leg cramps often develop when a muscle becomes strained during activity or when a person is dehydrated. Less common causes include injury or an underlying condition. Fortunately, there are many things that you can do at home to help treat and prevent most cases of muscle cramps.

Leg cramps develop when there is a problem with one or more muscles in your leg. Muscles that are most often affected include the hamstrings (back of the upper leg), quadriceps or quads (front of the upper leg), or calf (back of the lower leg).

Muscles are made up of many small fibers. Nerves control groups of fibers, connecting muscles to the brain. When you “tell” a muscle to move, the muscle fibers contract — they become tighter, leading to movement.

Leg cramps occur when one of the muscles in the legs contracts suddenly, without you controlling it. Usually, you are able to relax a muscle after moving it, but during a cramp, the muscle stays tightened, and you can’t tell it to relax. Muscle cramps usually lead to pain. A cramp may go away after a couple of seconds, or it may linger for several minutes. In addition to your legs, muscle cramps also commonly appear in the arms, hands, feet, side of your chest, or abdomen.

What Causes Leg Cramps?

Many things can lead to cramping muscles. They may develop as a result of exercise or hydration habits, appear as a symptom of an underlying injury or condition, or occur as side effects of certain treatments.

Physical Activity and Leg Cramps

Leg Cramp

Most often, your leg is cramping because you overused a muscle. You may have strained or pulled one of your leg muscles while exercising or performing physical activity.

Cramping may be a sign that your body can’t keep up with the amount of physical activity you are trying to do. You may need to start using a less intense exercise routine, or taking more frequent breaks during bouts of physical activity.

How Water Affects Muscle Cramping

Dehydration is a very common cause of leg cramps. Dehydration develops when a person doesn’t drink enough water to replace all of the fluids that they lose.

Illness that leads to diarrhea or vomiting can lead to dehydration. The same is true for diseases that cause people to sweat or urinate too much, including kidney disease and diabetes. Both young children and older adults also have a higher risk of dehydration.

Getting a lot of physical activity or spending time in hot temperatures can easily lead to dehydration if a person isn’t drinking enough water. When people sweat a lot, and don’t replace the fluid they lose, they may end up with heat cramps.

Leg Cramps and Electrolyte Imbalances

Even if you’re drinking a lot of water, you may still experience cramping if you don’t get enough electrolytes. Electrolytes are minerals such as sodium, calcium, potassium, and magnesium. Electrolytes are found throughout your body, including in your muscles. They help control how much water enters and leaves different tissues. Electrolytes also help cells absorb nutrients and get rid of waste.

When the body’s fluid balance is thrown off, the levels of electrolytes can become abnormal as well. Dehydration can lead to low electrolyte levels in the muscles, which then make the muscles begin to hurt.

Leg Cramps as a Symptom of Other Conditions

What causes leg cramps and what to do about them

Menstruation sometimes causes leg cramps. During a menstrual period, the muscles of the uterus contract in order to get rid of the uterine lining. This often leads to pain in the abdomen during a period. In some cases, pain can be felt in other parts of the body, such as the back or the legs. Pain during periods is normal for some people, but can also be a sign of a health condition. About half of women with endometriosis experience leg pain during periods.

Muscle cramps can also be a pregnancy symptom. Many pregnant women report cramps in their legs or feet, especially towards the end of the pregnancy. Leg cramps most often appear at night.

Sometimes, leg cramps may actually be a sign of injury in your back or neck. If you have a problem with your neck or spine, such as an injury or pinched nerve, the nerves that connect the brain to the legs may be affected. As a result, the nerve may make the muscle contract when it shouldn’t.

Several other disorders can cause muscle cramping. These include:

  • Thyroid problems: The thyroid gland helps control many different processes within the body. About four out of five people with an underactive thyroid (hypothyroidism) have pain or weakness in the muscles.
  • Nerve disorders: When there are problems with the nerves that control the muscles, a person may experience muscle cramps, pain, or twitching.
  • Kidney disorders: More than one out of three people with kidney disease have ongoing muscle pain.
  • Alcoholism: The more a person drinks alcohol, the more likely they are to have leg cramps, especially at night. Additionally, people with liver damage often have leg cramps.
  • Diabetes: This disorder occurs when the body can’t properly regulate blood sugar levels. This can cause nerve damage, which may lead to leg cramps.
  • Fibromyalgia: People with this disorder often experience muscle pain and stiffness in addition to tiredness, mood changes, memory problems, and insomnia.

Muscle cramps that happen often, don’t go away, or don’t have a clear cause may be a sign of these or other disorders. If your legs cramp frequently or happen along with other health changes, talk to your doctor.

Leg Cramps as a Treatment Side Effect

Certain drugs can cause leg cramps. These include certain diuretics (water pills), asthma medications, cholesterol medications, the high blood pressure medication nifedipine, and others. If you have recently changed which medications you take, or changed a medication dose, ask your doctor whether leg cramps are a possible side effect.

People with kidney failure often need to undergo dialysis treatments. During dialysis, waste and extra fluid is filtered out of the blood. Between 25 and 50% of people receiving dialysis have leg cramps.

Treating Leg Cramps

The most common causes of leg cramps can be treated at home. They usually don’t signal any major problem. However, in some cases, you may need medical care. Talk to your doctor if these strategies are ineffective at preventing or relieving your leg cramps.

Basic Home Care for Muscle Cramps

How to treat leg cramps

Cramping develops when a muscle contracts but doesn’t relax. One of the first things to try when you notice a leg cramp is to stretch the muscle. This may help loosen it. Don’t try to stretch too far or too fast, or you may risk injuring the muscle. Stretching before physical activity may also help prevent a leg cramp from forming. Additionally, some people tend to get leg cramps at night. If this is the case for you, stretch before going to bed. Massaging the muscle during or after stretching may also help.

To stretch your legs, try the following after consulting your physician to ensure they are appropriate for you. Hold each stretch for about 15 seconds:

  • Hamstring stretch: Stand with your feet shoulder-width apart. Bend forward and try to touch your toes, although it’s okay if you can’t reach them. Don’t lock your knees — bend them slightly. You should feel a light pulling in the backs of your thighs.
  • Quadriceps or thigh stretch: Hold on to a wall, chair, or other sturdy object for balance. Stand on your left leg, bending your right knee. Reach down with your right hand to grab your right foot. Pull gently, stretching your foot straight up towards your back. You should feel this stretch in the front part of your thigh. Make sure to stretch both legs.
  • Inner thigh stretch: Stand with your legs a couple of feet apart. Bend your left knee and shift your hips to the left. You should feel a slight pulling in your right inner thigh. Next, stretch the left side by bending your right knee and moving your hips to the right.
  • Calf stretch: Stand a couple of feet from a wall, and place both hands on the wall. Bend your left knee, placing your left foot on the ground near the wall. Move your body forward, towards the wall, while keeping your right knee straight and your right toes and heel planted on the ground. You should feel the stretch in the back of your right leg, below the knee. Repeat on the other side.

You can also use temperature to your advantage to help relieve a leg cramp. Putting a heating pad or hot water bottle on the affected area can help loosen a muscle. Once the muscle is relaxed, try numbing pain with an ice pack.

Hydrate Yourself

Sliced orange

The amount of water needed each day varies a lot from person to person, depending on things like age, sex, activity levels, climate, and health conditions. However, leg cramps may be a sign you’re not drinking enough. Try carrying around a water bottle with you during the day, or switching out other beverages for water during mealtimes. Children, older adults, and lower-income people are less likely to get enough water.

If you develop leg cramps after working outside or undergoing a lot of physical activity, you may be experiencing heat cramps or heat exhaustion. Start rehydrating yourself and eat a snack. Your cramps should start getting better within an hour. If they don’t, seek medical care. Additionally, get medical treatment if you have signs of heat exhaustion such as heavy sweating, cool skin, dizziness, a fast heartbeat, or confusion.

Get More Electrolytes

If you currently have cramps, it may be better to hydrate with a beverage that contains electrolytes. One study found that drinking water after an intense workout actually increased the chances that a person developed cramps. However, when dehydrated people drank electrolytes after finishing a workout, muscle cramps became less likely.

To prevent future leg cramps due to dehydration, make sure to properly fuel your body and drink enough fluids before being active or spending time in hot temperatures. Sports drinks that contain both carbohydrates and electrolytes can help. In one small study, people who had a sports drink before and during physical activity were able to exercise for more than twice as long before developing leg cramps.

In addition to using sports drinks when you are physically active, you can also try getting more electrolytes through your diet. Try eating more foods that contain these important minerals:

  • Potassium: leafy greens like spinach or Swiss chard, sweet potatoes, clams, yogurt, bananas, orange juice, and coconut water
  • Calcium: dairy foods such as milk, yogurt, and cheese, as well as leafy green vegetables, tofu, sardines, and salmon
  • Magnesium: nuts, seeds, beans, leafy green vegetables, and whole grains

Medication for Leg Cramps

Pain from basic leg cramps can often be relieved with over-the-counter medications. A good option to try is non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or high-dose aspirin. In more severe cases cases, doctors may be able to prescribe medication such as muscle relaxers to help with cramped muscles.

NSAIDs may also help when leg cramps are caused by a menstrual period. Additionally, taking an oral contraceptive (birth control pill) can reduce menstruation symptoms including pain.

Other Treatments for Leg Cramps

If leg cramps are caused by an underlying health condition, treating that condition may help this symptom improve. Additionally, if cramping is caused by a medication, you may be able to talk to your doctor about switching to a new treatment plan.

In some cases, leg cramps occur because a health condition or treatment prevents enough blood from getting to the leg muscles. Massage can help stimulate blood flow, causing people to have fewer leg cramps.

When To Get Medical Help

Talk to your doctor if your legs cramp frequently and don’t go away after trying home remedies. You should also talk to a doctor if your cramps lead to severe pain or don’t disappear after a few minutes. Additionally, if leg cramps appear along with other symptoms like weakness, redness, swelling, or warmth, they may be a sign of something more serious.

Conclusion

Leg cramps can have many causes. However, most often cramping is simply a sign that you need to take it easier or drink more water. Stretching out the cramped muscle, grabbing a sports drink, and taking an NSAID are strategies that can help in the moment while the muscle is cramping.

If these simple treatments don’t work, leg cramps may be a sign that something else is going on. It may be time for a conversation with your doctor. Most causes of leg cramps can be managed with proper treatment, once you have a better understanding of the cause.

If you are concerned about muscle cramps and would like to discuss with Dr. Connor, please make an appointment.

Superfoods Part 6: Foods That Promote Gut Health

Superfoods Part 6: Foods That Promote Gut Health

by | Oct 25, 2021 | diet, digestion, gut health, immune system, nutrition, vitamins

woman with bag of groceries
This is the final installment of my first six-part series on superfoods, this time focussing on foods that promote gut health. I welcome you to read the other articles in the series, “What Is a Superfood and What Is So Super About Them?”, “Supercharge Your Diet with Superfoods for Weight Loss”, “Critical Superfoods for a Healthy Heart”, “Essential Superfoods for Diabetics and Pre-Diabetics”, and “Ten Essential Superfoods for Radiant Skin”.

The foods you feed your body play a big role in how well your body works and how healthy and well you feel. Some foods offer very little nutritional value, as you might have heard of “empty calories” while others contain high levels of vitamins, minerals, and other nutrients that boost health and help you tremendously . Eating these superfoods can play an important role in keeping your gut functioning at its best.

Your Digestive System

Your digestive system, also called your gastrointestinal system, or your gut, is important for turning food into fuel and helps keep you healthy. When you eat, food travels from your mouth, through your esophagus, to your stomach. From the stomach, food passes through your small intestine, large intestine or colon, and rectum, and passes out of your body through the anus when you go to the bathroom. Together, these organs form a tube stretching through your body that is about 30 feet long! Other organs, such as the gallbladder, liver, and pancreas also help with digestion by producing enzymes that break down food.

The primary role of the digestive system is breaking down proteins, carbohydrates, and fats into smaller pieces that the body’s cells can more easily absorb. However, the gut also performs several other jobs as well:

  • Absorbing vitamins and minerals
  • Soaking up water
  • Eliminating waste
  • Helping the immune system get rid of harmful germs
  • Communicating with the brain to control digestion, appetite, and emotions

Gut Bacteria

Another very important part of the digestive system is bacteria. Some bacteria, such as E. coli or Salmonella, can make you sick if you eat foods that are contaminated with them. However, other “good bacteria” live in our intestines and are very important for keeping us healthy. Their roles include:

  • Helping the body digest food
  • Crowding out more harmful bacteria
  • Keeping harmful substances from getting into the bloodstream
  • Helping form a barrier on the cells of the intestine
  • Boosting the immune system
  • Creating new vitamins that our bodies can use
  • Helping control appetite and how our body uses fat
  • Communicating with the brain in order to control moods and emotions
  • Helping the body fix damaged cells

The gut bacteria may also play a role in all sorts of different diseases, including cancer and asthma. Adopting habits that help gut bacteria thrive can help our bodies work properly and make us feel healthy.

Keeping Your Gut Healthy

belly
Many different lifestyle habits, including the foods we regularly eat, have a big impact on how our digestive systems and gut bacteria function. The choices we make can help make our health better or worse. Certain eating habits can optimize our guts. Eating smaller meals can make it easier for our bodies to digest foods. Eating more slowly and chewing food for longer amounts of time before swallowing can also break down food more efficiently and helps us swallow less air. Additionally, creating an eating schedule and having meals at the same times each day may help our guts work better. Other measures to keep your gut working at its best include:

  • Exercising: Getting a lot of physical activity helps the muscles in the digestive system move properly, encourages the growth of more healthy bacteria, and causes lower levels of inflammation in the gut.
  • Sleep: When you get regular sleep on a consistent schedule, your gut gets time to rest and reset. Lack of sleep can cause digestive system inflammation. People who don’t get good quality sleep are also more likely to have gastrointestinal diseases.
  • Lowering stress: High stress levels can make the cells in the intestines more “leaky,” leading more harmful substances to be absorbed into the bloodstream. Some people may often get constipation, diarrhea, or other symptoms of gut diseases during times of stress, because the digestive system isn’t working at its best. See my article, “How Stress Affects the Gut and What You Can Do About It” for more.

One of the biggest factors in how your digestive system and your gut bacteria function is the foods that you eat. Proper nutrition keeps you at your healthiest. This is where superfoods come in. Eating foods that are easily broken down by your gut, that keep the cells of your digestive system working properly, and that keep your gut bacteria healthy can help you get the most nutrition out of your food and prevent disease.

Digestive Disorders

When the organs of the digestive system stop working properly, several different diseases and conditions can occur. A couple of the most common are:

All of these conditions may have more specific treatments that help with specific symptoms. However, the food you eat also plays a big role in when and how often these symptoms come up. Eating some hard-to-digest or less nutritious foods can lead to frequent digestive issues. On the other hand, regularly eating nutrient-packed superfoods helps your gut work the way it’s supposed to.

Probiotics

Probiotic Food picture
You now know that healthy bacteria is one of the keys to a healthy gut. But where do these “good germs” come from? While babies pick up their first gut bacteria during or immediately after birth, adults can introduce more healthy bacteria into their systems using probiotics. Probiotics are live bacteria and yeasts that boost health. Eating foods that contain probiotics helps maintain a good balance of healthy bacteria in your system. These foods have been linked to a lower risk of diabetes, high blood pressure, and obesity. Probiotics may also help treat IBS symptoms, such as diarrhea.

What Foods Have Probiotics?

You can buy probiotics in supplement form, or you can get them from fermented superfoods. These include:

  • Cultured dairy products such as yogurt and kefir
  • Sourdough bread
  • Fermented cabbage like kimchi and sauerkraut (choose unpasteurized products in order to get probiotics)
  • Fermented soybean products like tempeh, miso, and natto
  • Kombucha (fermented tea)

Yogurt is one of the most widely available fermented superfoods. It is jam-packed with healthy bacteria. Choose yogurt brands that are labeled as having “live active cultures”. These cultures may include Lactobacillus, L. acidophilus, L. bulgaricus, or S. thermophilus. Yogurt makes for a great breakfast or afternoon snack. It can also be used in a sauce or a dip as a substitute for mayonnaise or sour cream. In addition to eating probiotic foods, you can also eat prebiotic foods to support gut health. While probiotics contain actual live bacteria, prebiotic foods help feed those bacteria. They can also help the body absorb nutrients such as calcium, decrease the risk of allergies, and improve the immune system. Some items that help good bacteria grow are oats, barley, cereals, dairy products, asparagus, artichokes, onions, garlic, bananas, beans, and honey.

Fiber

healthy produce and fish
Fiber is material that can’t be digested by the body. While it might seem odd to eat something that your body can’t absorb, fiber serves other important purposes. Fiber allows the digestive system to soak up more nutrients, feeds gut bacteria, and helps prevent constipation. Fiber has other benefits, too – it can help the body control cholesterol and blood sugar levels and reduce a person’s risk of conditions like diabetes and heart disease. There are two types of fiber, soluble and insoluble, and both are important for good health. Foods that come from plants that have a lot of fiber can also help build up a layer of mucus in the intestines. This is a good thing – it’s where the healthy bacteria live and work to digest food. Fibrous foods help build up this layer, while foods that are processed or have a lot of sugar wear down this layer. There is one caveat to eating a lot of fiber. Many high-fiber superfoods fall into a category called FODMAPs. FODMAPs are molecules found in certain fruits (apples, blackberries, cherries, dates, pears), certain vegetables (artichokes, asparagus, broccoli, cabbage, garlic, mushrooms, onion, peas), dairy products, beans, wheat, and some types of sweeteners (honey, high fructose corn syrup, sorbitol). FODMAPs are perfectly fine for most people to eat. However, some people, such as those with IBS, may be more sensitive to these foods and should eat them in lower amounts. If you want to avoid these foods, try to find other ways to get a lot of fiber into your diet.

Fiber-Filled Foods

Whole grains have large quantities of both soluble and insoluble fiber, in addition to B vitamins, phytonutrients, and iron. Whole grains use the entire kernel of the grain. Refined grains are more processed, which removes a lot of the fiber as well as vitamins and minerals. To get more whole grains into your diet, substitute them for refined grains – for example, use brown rice instead of white rice, or wheat bread or pasta instead of the regular variety. Or try reaching for oatmeal for breakfast, or popcorn for a snack. You can also try cooking up some new grains as a side dish, such as quinoa, bulgur, or wheat berries. Nuts, seeds, and legumes also have high levels of fiber. Legumes include foods like beans, lentils, peas, peanuts, and soybeans, and are often thought of as superfoods because of all the health benefits they provide. Many legumes can be easily incorporated into side dishes. Nuts and seeds also make for great salad toppers, or a filling snack in between meals. Fresh produce also contains a lot of fiber. Some high-fiber fruit and vegetable superfoods include:

  • Berries: In addition to fiber, berries often have other health-boosting nutrients like vitamin C and antioxidants. They can be easily added to any meal. Try topping yogurt, cereal, or oatmeal with blueberries or strawberries. Or blend frozen berries with other superfoods like yogurt, almond milk, or coconut water to make an extra nutritious smoothie. Add them to other meals by throwing them on top of salads or into desserts.
  • Leafy greens: Superfoods like spinach, kale, and collard greens have a lot of vitamins A, C, E, and K, B vitamins, calcium, iron, and magnesium. Make up a salad with some greens, sauté them in olive oil, or toss some in a soup for an easy superfood boost.
  • Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, and bok choy are a part of the cruciferous vegetable family. Some leafy greens like kale also fall into this category. Cruciferous vegetables contain immune-boosting phytochemicals as well as vitamins like folate and vitamin K. Try steaming, roasting, or stir-frying cruciferous vegetables as a side dish.

Polyphenols

Many plant-based superfoods contain polyphenols, antioxidants that repair damage and heal cells. When we eat these molecules, the cells of our intestines can’t absorb them very well, so they start piling up in the large intestine, where our gut bacteria use them as food and break them down so that our bodies can benefit from them. Polyphenols can help the digestive system in several ways. They can:

  • Help keep bad bacteria from growing
  • Encourage good bacteria to grow
  • Help bacteria form a stronger barrier in order to protect the intestines from damage
  • Boost metabolism and help fight diabetes, obesity, and high blood pressure
  • Reduce inflammation
  • Improve the immune system
  • Protect against colon cancer

Coffee and tea both contain different types of polyphenols. Many fruits also contain these molecules, especially blueberries, kiwis, apples, and reddish-colored fruits like strawberries, raspberries, cherries, and blackberries. Other foods with polyphenols are onions, soy, red wine, and dark chocolate.

Conclusion

model of a body
The health of your gut plays a role in the health of other systems of the body. A digestive system that works well can help fight off germs and prevent diseases. One great way to stay healthy is to eat a variety of different superfoods, including probiotics and foods that contain fiber and polyphenols. Making these foods part of your regular meals can help treat digestive disorders such as IBS and prevent other chronic diseases like heart disease, diabetes, and even cancer.

If you would like to discuss any digestive issues you may be experiencing with Dr. Connor, please make an appointment.

6 Sneaky Reasons Your Cholesterol May Be High

6 Sneaky Reasons Your Cholesterol May Be High

by | Oct 15, 2021 | other

You’re not eating enough fruits and vegetables

Fruits and vegetables have antioxidants and fiber that can help improve cholesterol levels. A great way to increase your plant food intake is by following the Mediterranean Diet, advises Dr. Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. That diet has been shown to help decrease total cholesterol levels and improve over-all heart health. Read the entire aricle at allrecipes.com.

Senior Care in Texas

Senior Care in Texas

by | Sep 23, 2021 | other

​A Resource for Senior Care in Texas

Dr. Connor wanted to make sure that you all have resources for senior-care living in Texas. Check out the organization SeniorHousingnet.com, which is an industry-leading senior care organization dedicated to providing tools and essential resources to help enhance the lives of older adults of all walks of life.

From SeniorHousingnet.com:

“We’ve published a dedicated page that provides extremely well detailed information for families and senior citizens who are looking for senior living and care options that can help maintain their independence and quality of life in Texas. This free resource provides comprehensive information on topics like financial support and care options that are available in Texas, and our website offers resources for every city and state across the country.”

https://www.seniorhousingnet.com/seniors/senior-living-us/texas

https://www.seniorhousingnet.com/seniorliving-search/austin_tx/assisted-living_type

hemp oil
Restless Sleep: Causes and Treatments

Restless Sleep: Causes and Treatments

by | Sep 20, 2021 | sleep

Restless Sleep man awake in bed
Do you toss and turn while sleeping or feel like you’re spending your nights half awake? Are you often groggy the next day? If so, you may be experiencing restless sleep.

There are many factors — both within our bodies as well as in our environment — that can lead to a poor night’s sleep. Some people who experience restless nights may need to schedule an exam with their doctor, while others may sleep better after improving their bedtime surroundings. There are many steps that you can try to take if you are dealing with restless sleep.

What Is Restless Sleep?

Restless sleep occurs when a person doesn’t sleep well. People may experience tossing and turning, trouble falling asleep or staying asleep, or waking up not feeling well rested. Both adults and children may experience restless sleep.

For a long time, restless sleep was not a medical term, but rather a general term for poor sleep quality. Recently, doctors have come up with a medical definition that describes a disorder seen in children.

In order to get a diagnosis of restless sleep disorder (RSD), children need to meet certain criteria. In children with RSD, the body regularly makes large movements during sleep. This may include kicking, arm flailing, or rolling around. These symptoms happen often — at least five large movements an hour, at least three times per week, for at least three months. Doctors also need to rule out other possible sleep disorders before giving a diagnosis of RSD.

Currently, restless sleep disorder has not been defined in adults, and people over the age of 18 cannot receive a diagnosis of RSD. However, this does not mean that adults don’t experience restless sleep. It’s possible that RSD will become an officially recognized diagnosis for adults in the future. It’s also possible that a restless night’s sleep is actually caused by other sleep disorders.

Related Sleep Disorders

Up to one out of ten Americans have restless leg syndrome (RLS). People with RLS experience uncomfortable sensations that make them feel like they have to move or massage the legs. These feelings often appear in the evening or at night, and can make it hard to get to sleep. Many people with RLS also have a related condition called periodic limb movement of sleep (PLMS). People with PLMS experience arm or leg twitching while sleeping.
Another common sleep disorder is insomnia. Insomnia may cause someone to stay up very late or wake up very early in the morning and be unable to go back to sleep. Many people go through short periods of time where sleep is more difficult. It is less common to experience chronic insomnia, which lasts for at least one month. Insomnia may be caused by stress, mental health problems, medications, or other illnesses.

Sleep apnea is a condition in which a person regularly snores, snorts, or gasps while sleeping. This leads to poor-quality sleep that leaves a person feeling very tired the next day. Sleep apnea may develop on its own or as the result of other conditions like congestive heart failure.

There are also several other types of sleep disorders. Some conditions, like narcolepsy, make it hard for a person to stay awake during the day. Circadian rhythm disorders affect the body’s internal clock. Parasomnia occurs when a person performs unusual activities in their sleep, such as talking, eating, or walking.

How Do You Know If You Have Restless Sleep?

Different sleep disorders cause different symptoms. These may include:

  • Taking more than 30 minutes to fall asleep
  • Waking up frequently during the night
  • Waking up too early in the morning and having trouble going back to sleep
  • Feeling tingling or creeping sensations in the legs and needing to move or massage them
  • Feeling unable to move when first waking up
  • Experiencing sudden muscle weakness while laughing or while feeling scared or angry
  • Feeling very tired during the day or napping too often

Some symptoms of poor sleep can only be noticed by someone else, such as a partner or a parent. You may experience sleep problems if someone tells you that you are making gasping or choking noises while sleeping, you stop breathing for a short amount of time, or your limbs are making large jerking movements.

Getting good sleep is very important. The body needs sleep to grow, heal, fight infection, learn, concentrate, and remember. Too little sleep can lead to both physical and mental health problems. If you are experiencing any symptoms of poor sleep, talk to your doctor, who can help you figure out whether you may have a sleep disorder.

How to Stop Restless Sleep

Restless sleep is sometimes caused by health problems. Treating these underlying conditions may help improve sleep. In other cases, people can improve sleep with medications, supplements, or medical devices. Sometimes, more restful sleep can be achieved simply by practicing better habits, both at night and during the day.

Treat Underlying Health Conditions

A good first step in addressing sleep problems is making sure you are in good health. Heart disease, lung disease, pain, nerve problems, and other medical conditions can all lead to worse sleep. Additionally, some medications can cause sleep problems as a side effect.

Sleep problems can also happen as a result of mental health disorders. For example, children with attention deficit/hyperactivity disorder (ADHD) are often restless when they sleep. Anxiety and depression can also make sleep difficult.

If you are experiencing restless sleep, talk to your doctor. Your doctor can help you figure out what is causing sleep problems, detect any underlying health conditions, and diagnose any sleep disorders.

Get More Iron

The body needs the mineral iron to carry oxygen around the body and to build proteins and enzymes that have many different roles in the body. When a person doesn’t have enough iron in the body, they may be diagnosed as iron-deficient.
Iron deficiency may play a role in several sleep disorders, including RLS, PLMS, and general sleep disturbances (GSD). One study also found a connection between iron deficiency and restless sleep disorder in children.

Most people aren’t iron deficient. However, children who are picky eaters or adults who don’t eat balanced meals may not be getting enough of this mineral. Women who have heavy periods may also be iron-deficient. Your doctor can measure iron levels with a basic blood test. If you have low levels of iron, your doctor may recommend taking iron supplements or eating more iron-rich foods.

People who have sleep problems because of an iron deficiency may start sleeping better once they fix the iron imbalance. Children with RSD have fewer symptoms and better sleep after increasing their iron levels. However, this strategy may not be effective for people who have normal levels of iron in the blood.

Medications and Supplements for Sleep

Restless Sleep girl sitting in bed
If poor sleep doesn’t seem to be caused by underlying health issues, you may be able to try medications. There are several kinds of sleep aids or sleeping pills.

Some sleep aids are available over the counter (without a prescription). These medications may work in the short term, but often become less effective over time. They may also cause side effects like daytime sleepiness or problems remembering things. OTC sleep medications often have long term side effects so please check with your physician about any of these OTC options you are taking or are considering.

More powerful sleep medications can also be prescribed by a physician. These medications can be addictive, so it’s important to follow your physician’s instructions when you take them. Don’t use them at higher doses or more often than prescribed. Prescription sleep aids should generally not be used more than three days a week. These medications may lead to side effects like tiredness during the day, having trouble balancing, or confusion.

Doctors also sometimes recommend medications for specific types of sleeping disorders. For example, people with restless leg syndrome sometimes get relief from anti-seizure drugs or from medications that increase dopamine.

Medical devices such as foot wraps or vibrating pads can also help calm restless feet at bedtime for people with RLS. A continuous positive airway pressure (CPAP) machine is another device that can help treat sleep apnea.

Some people with milder sleep problems may want to try taking natural or herbal supplements. One popular supplement is melatonin. Melatonin is a hormone that is made by the brain once it gets dark outside. It helps you feel sleepy, and may help treat certain sleep problems.

Experts are also studying other natural products to help with sleep. Research into these supplements is still in the early stages, and not all supplements have been tested in humans. It’s not always clear how well these work or who they may help. However, there is some evidence that the following herbs may help improve sleep:

  • Magnolia
  • Semen zizyphi spinosae (SZS)
  • Decursinol
  • Rosemary
  • Euphoria longan
  • Ginseng
  • Epigallocatechin-3-O-gallate (EGCG, a molecule found in green tea)
  • Lavender

If you choose to use a natural or herbal supplement, it is important to let your physician know. Occasionally, natural supplements can cause health problems or prevent other medications from working correctly.

Practice Better Sleep Hygiene

Restless Sleep, Teen in bed with phone
Many people probably aren’t giving themselves enough time to sleep. Adults usually need seven to eight hours of sleep each night. Teens should be getting between nine and ten hours of shut-eye, while younger children need to sleep for 10 to 12 hours.

Often, sleep is interrupted due to things in the environment. A noisy household or loud city can often wake people up. In one survey, nearly two-thirds of New Yorkers said that loud noises woke them up at least once a week. Among people who were frequently disturbed by noise, three out of four people said they had problems concentrating during the day because they were so tired.

In order to make the most of your hours asleep, you can try adopting better sleep habits and creating a more restful environment. Tips include:

  • Get more light — especially sunlight — during the day.
  • Don’t nap in the late afternoon or evening.
  • Avoid screens right before bed, including TV, computers, and phones.
  • Lower the temperature in your bedroom with air conditioning or fans.
  • Keep your room as dark as possible with blinds or curtains, or wear a sleep mask.
  • Eliminate sounds by shutting a door, turning off electronic devices, or using earplugs.
  • Get up and do something else, such as reading a book, if you can’t get to sleep within 20 minutes of lying down.

Try to develop a consistent sleep schedule by going to bed at the same time each night and setting your alarm for the same time each morning. Try not to deviate too far from this schedule on the weekend or on days off of work or school.

Change Your Diet

Restless Sleep, healthy food
The timing of your meals can affect sleep quality. It can take the body a long time to break down large meals. You may not fall asleep as easily if you are still digesting dinner. In one study, people got to sleep more quickly when they ate a meal four hours before bed. They had a harder time falling asleep when they ate one hour before bed.

Eating a nutritious, balanced diet is a good way to get the best possible sleep. Research has found that not getting enough protein can make it harder to fall asleep and eating too much protein makes it more difficult to stay asleep. Likewise, eating either too many sugary carbohydrates or not enough complex carbohydrates changes sleep. People who follow very low-carb diets such as keto may experience different sleeping patterns than they used to. Finally, researchers have found that people who eat a high-fat, low-fiber diet have more restless sleep.

One way to help ensure you are getting the right balance of nutrients is to follow a healthy eating plan such as the Mediterranean diet. Studies have found that people who follow the Mediterranean diet have longer, higher-quality, less restless sleep. If you would like to read more on the Mediterranean diet, please visit my post Superfoods Part 3: Critical Superfoods for a Health Heart. 

Alcohol and caffeine can also cause restless sleep. Avoiding these substances, especially later in the evening, may help you sleep throughout the night.

Exercise

Restless Sleep couples jogging
Doctors recognize exercise as a possible treatment for poor sleep. Getting regular physical activity may help improve sleep for most people, but is especially helpful for people with more severe sleep problems. However, it may not be enough to simply exercise one day and then expect a good night’s sleep. To get true sleep benefits, you will likely need to make exercise a regular habit.

Researchers don’t yet know exactly how much exercise or which types of exercise are needed in order to improve sleep. However, several studies have found that participants experienced sleep benefits after they followed general expert recommendations for physical activity.

Many expert recommend getting 150 minutes of exercise each week. These minutes can be divided however you want. You can work out for 50 minutes three times a week, or you can exercise for a half an hour five days a week. You can also break up physical activity throughout the day. For an easy way to get more physical activity, try taking a short walk a couple of times a day on each weekday!

Conclusion

Many people experience restless sleep from time to time. However, long-term sleep problems can lead to physical and mental health problems and decrease quality of life.

If you are experiencing restless sleep, the first step is to talk to your physician about this situation. Restless sleep may be the cause of another health condition. Alternatively, you may have a sleep disorder that can be better treated once it is diagnosed. Medications, natural supplements, better sleep habits, a balanced diet, and exercise may all improve the quality of your sleep. If you are having sleep troubles and would like to discuss them with me, please make an appointment. 

Superfoods Part 5: Ten Essential Superfoods for Radiant Skin

Superfoods Part 5: Ten Essential Superfoods for Radiant Skin

by | Sep 1, 2021 | diet, nutrition, skin health, vitamins

Young woman holding apple

This is the fifth article in my series on superfoods, with this one focussing on superfoods for healthy skin. I encourage you to visit the “Nutrition” section of Ask the Doctor for my other articles on superfoods.

You are what you eat. The foods that make up your diet can either supply your body with nutrients that help it work its best, or cause problems like damage and inflammation. You can help your skin become healthy, hydrated, and glowing by eating a lot of vitamin and antioxidant-packed superfoods.

Giving Your Skin Proper Building Blocks for Health

Why are certain foods better for your skin than others? While we may think of our skin as a single layer, it actually has seven layers and many different parts. In addition the skin is the largest organ in the body and is part of the integumentary system that also includes hair and nails.

Skin cells make up the outermost skin layer, called the epidermis. This layer protects the body, but is also most likely to be damaged by things like UV light from the sun.

Below the epidermis lies the dermis. This layer contains several things important for skin health, such as:

  • Sweat pores, which get rid of waste
  • Collagen and other proteins that give the skin structure and keep it firm but elastic
  • Immune cells, which fight off germs
  • Blood vessels that deliver nutrients and oxygen to the rest of the skin

Eating a balanced diet can help keep each of these components working properly.

1. Flax Seeds

Bowl of flaxseeds

Flax seeds are small brown or yellow seeds that are packed with nutrients. They are high in omega-3 fatty acids, which have many health benefits throughout the body. Research has found that omega-3 molecules can help the skin by:

In one study, people who ate more omega-3’s tended to have less skin aging associated with light damage. Other experiments have also found that omega-3’s can decrease skin irritation and redness and improve skin hydration and smoothness. Omega-3’s have other health benefits as well, such as boosted heart, brain, and eye health.

If you want to add flax seeds to your diet, try adding them to your breakfast by spooning a tablespoon on top of oatmeal or cereal. You can also add this superfood to yogurt or a smoothie, or bake them into breads, muffins, or even cookies! I often tell my patients to try them on salads as a crunchy topping as well. It is better to eat ground rather than whole flaxseeds, because your body can more easily digest and absorb nutrients from the ground form. Buy them pre-ground, or chop up whole seeds in a coffee grinder. You can also find omega-3s in seafood, plant oils such as canola oil, and in other nuts and seeds.

2. Salmon

Superfoods for Skin
Salmon is another excellent source of healthy omega-3 fatty acids. It is also a good source of protein, as well as several other molecules that promote healthy skin.

Salmon contains a lot of coenzyme Q10 (CoQ10). This molecule is a damage-fighting antioxidant. The human body can produce its own CoQ10, but levels tend to decrease with age, stress, and certain diseases. Therefore, eating food-based sources of CoQ10 may help keep us healthy as we get older. This enzyme can lead to healthier skin by protecting against damage and helping skin cells make more energy. In one study, people who took a CoQ10 supplement for 12 weeks had more elastic, smooth skin and fewer wrinkles.

Salmon is also full of selenium, a mineral that neutralizes damage-causing free radicals. It can help skin cells heal DNA damage and leads to less damage following exposure to UV light. The combination of CoQ10 with selenium may protect against many signs of aging, leading to more vitality and health, a better quality of life, and improved physical activity.

As if all of this weren’t enough, salmon has still more skin-boosting compounds. This superfood has a lot of vitamin D, which may help protect against some skin diseases. It’s a , which promote skin health and wound healing. Another antioxidant, astaxanthin, can increase the amount of collagen in the skin, leading to fewer wrinkles and rough spots and better elasticity.

3. Yogurt

Bowl of Yogurt

As we’ve discussed before, yogurt is a great source of probiotics, or the “good” bacteria that inhabit the gut and help your body work better. When it comes to your skin, eating these healthy microbes can balance your skin’s pH and improve its ability to act as a protective barrier. By calming inflammation and reducing stress, probiotics can also help fight acne. It may also help with skin conditions such as rosacea and dermatitis.

Yogurt also contains other nutrients that support skin health, like vitamin A, vitamin D, and B vitamins. For better results, avoid flavored yogurts, which tend to contain high levels of inflammation-promoting sugar. On the other hand, if you’re not a yogurt fan or have dietary restrictions to eating yogurt but still want a probiotic boost, look to other cultured or fermented foods such as miso, komboucha, sauerkraut, or kimchi. You can also consider probiotic supplements.

4. Oranges

Sliced orange
The skin normally contains a lot of vitamin C. This nutrient acts as an antioxidant and helps the skin build up more collagen. It may also play an important role in healing wounds once the skin is damaged. As a result, vitamin C is often added to skin products like creams and serums. However, some evidence also shows that eating foods with vitamin C can lead to skin health. For example, researchers in one study collected diet information from 4000 women. They found that women who ate more vitamin C-containing foods often had fewer wrinkles and less skin dryness.

Vitamin C is found at high levels in oranges and orange juice. Be careful when going the juice route, however – many fruit juices contain high levels of sugar, which isn’t good for the skin. Other citrus fruits like grapefruits also have a lot of vitamin C, as do kiwis, bell peppers, strawberries, and broccoli.

5. Tomatoes

Tomatoes

Did you know that a food’s color can sometimes tell you what nutrients it contains? Many red, orange, and yellow fruits and vegetables get their color from carotenoids. These molecules are very important for heart and eye health, and also help the skin.

Tomatoes contain high levels of one important carotenoid called lycopene. Scientists have found that when people eat more lycopene, their skin is smoother and appears more youthful. Eating lycopene or tomato-based products can even help people get less sunburned. It’s also possible that lycopene may also help prevent skin cancer.

The body can more easily absorb lycopene when tomatoes are cooked, especially when they’re cooked in olive oil. Try eating roasted tomatoes as a side, or make a sauce to serve over whole-wheat pasta. Tomatoes can also give you a good helping of vitamins A and C.

6. Sweet Potatoes

Sliced Sweet Potatoes
There are other carotenoids besides just lycopene. Sweet potatoes are a great source of beta-carotene, a carotenoid that the body transforms into vitamin A. Like lycopene, beta-carotene can also protect against sun damage and sunburn. It can also help the body make more collagen, leading to fewer wrinkles.

Getting high doses of beta-carotene may actually lead to increased damage, so it may be better to get this nutrient from foods rather than from supplements. In addition to sweet potatoes, you can get beta-carotene from superfoods like carrots, squash, and leafy greens like kale.

7. Avocadoes

Avocado
Avocadoes are a superfood powerhouse full of nutrients that are good for the skin. They are sources of healthy fats, including omega-3’s and vitamins C and E.

Some fats are healthier than others. Avocadoes contain a lot of monounsaturated fats, which are the building blocks of many different types of cells, including your skin cells. These monounsaturated fats improve the elastic quality of skin and can lead to fewer wrinkles when eaten more frequently.

The carotenoid zeaxanthin can also be found in avocadoes. It protects the skin from damage-causing light. Clinical trials have also shown that eating zeaxanthin as a supplement can lead to fewer facial lines and wrinkles.

Avocadoes are also high in lutein, yet another type of carotenoid. Lutein can help prevent eye disease and improve memory and thinking ability. It can filter out damage-causing ultraviolet light, protecting the skin. When carotenoids are eaten at the same meal as healthy fats, they work even better because the body can absorb them more easily. Avocadoes provide the perfect combination of these fats and carotenoids.

8. Broccoli

Broccoli

Broccoli is loaded with nutrients. Eating this superfood will provide your skin with vitamins A and C, as well as multiple carotenoids like lutein and beta-carotene.

Eating your broccoli is also a good way to get vitamin K. This nutrient plays a big role in blood clotting, and can help the skin repair wounds and bruises.

Broccoli contains the mineral zinc. Because the body can’t store zinc, we need to make sure we’re getting it regularly through our diets. Zinc helps the skin by:

  • Allowing skin cells to divide to produce new cells
  • Strengthening the immune system
  • Healing cells from damage
  • Smoothing the skin
  • Helping heal wounds

Finally, broccoli has sulforaphane, a molecule also found in other cruciferous vegetables like cabbage and bok choy. Research into sulforaphane is in the early stages, but some experts believe that it can protect the skin from sun damage and keep the skin looking more youthful. Some studies also show that sulforaphane can help protect against several different kinds of cancer, including skin cancer.

9. Green Tea

Cup of Green Tea
Green tea is a superfood with many health benefits. This brew contains a mixture of polyphenols, compounds that act as antioxidants to neutralize free radicals within cells. Like some of the other superfoods on this list, green tea uses these antioxidants to protect the skin from UV damage. Typically, when the skin is exposed to UV light from sources like direct sunlight or tanning beds, skin cells will turn on biological pathways that create inflammation and encourage the development of tumors. Polyphenols in green tea can help turn down these processes.

In one study of 60 women, those who drank green tea had less redness after being exposed to UV light. These women also had better blood flow in the skin, meaning that their skin cells could get more oxygen, and had smoother, better hydrated skin. In mouse studies, green tea polyphenols can also help prevent skin cancer, although this effect hasn’t yet been well studied in humans.

You can also find some of these polyphenols in dark chocolate and red wine. However, eating too much sugar or drinking too much alcohol can also have negative effects on the skin, so these may not be the best sources for getting skin-boosting polyphenols on a regular basis. Replacing a cup of coffee or bottle of soda with green tea can help give your skin a healthy boost.

10. Turmeric

Turmeric spilling out of bowl

Turmeric is a spice that is a part of the ginger family. It is traditionally used in Indian, Southeast Asian, and Middle Eastern cuisines in curries and rice dishes. Turmeric contains the molecule curcumin, which has been studied in recent years for a large variety of health benefits.

Curcumin can turn on antioxidants within skin cells, helping them better respond to stress and damage. This helps cells resist stress and stay healthy. This molecule also helps cells build up new collagen, which is important for both wound healing and for keeping the skin firm and wrinkle-free. Finally, early research has found that curcumin can help reduce the symptoms of certain skin disorders, such as psoriasis and dermatitis.

Turmeric also contains another useful compound called silymarin. The milk thistle plant is the primary source of silymarin, but the molecule is also found in some other vegetables and spices. Silymarin plays a protective role in the skin and also helps prevent collagen from breaking down. The combination of silymarin and curcumin also helped block cancerous cells in laboratory experiments, but this has not yet been tested in humans.

Try adding turmeric to rice, quinoa, soups, stews, or curries. You can also blend turmeric into a smoothie or whisk into eggs for a superfoods breakfast.

Conclusion

Start early! If you’re younger, eating a healthy diet can help your skin continue to look radiant and healthy for the long term. If some signs of aging have already begun to appear on your face, there are still things you can do to slow or even reverse damage. Eating a variety of nutrient-packed superfoods on a regular basis can help build up the health of skin cells and the underlying dermal layer, and keep your skin looking and functioning at its best.

If you would like to discuss your skin, or treatments that we offer, such as microneedling with Skin Pen, please contact our office to make an appointment.

Acute and Chronic Hives and Rashes: Causes and Treatments

Acute and Chronic Hives and Rashes: Causes and Treatments

by | Aug 16, 2021 | allergies, skin health

Acute and Chronic Hives and Rashes: Causes and Treatments

Acute and chronic hives and rashes and their causes and treatments can be tricky. There are many different conditions that can cause bumps, rashes, or itchy skin. In many cases, the conditions are temporary and quickly disappear with treatment. In other cases, hives or rashes can last long-term and are more difficult to manage. Your primary care physician or a dermatologist can help diagnose skin conditions and recommend a proper treatment plan. (For more on dermatological issues, see my article on how to treat skin conditions; eczema, seborrhea and psoriasis.)

Acute vs. Chronic

When diagnosing and treating skin problems, it helps to know whether the condition is acute or chronic. Acute conditions appear quickly and often within a few days. The skin’s appearance may change within a day or two, overnight, or even within a few minutes. Symptoms may also get worse fast.

On the other hand, chronic conditions are present for several weeks or longer and they may tend to worsen over a longer time period. Chronic conditions may appear on their own or may develop as a result of acute skin conditions that go untreated.

What Are Hives?

Hives are bumps that stick out from the skin. These bumps, also called urticaria or wheals, are itchy and usually appear red in color, although this redness can be harder to see on darker skin colors. Hives may also appear as flat, raised patches on the skin. The bumps and patches may grow larger, change shape, or go away over a short time period. Hives are common, affecting up to 1 in 5 people at some point in their lifetime.

Hives are usually caused by an allergic reaction. When a person comes in contact with something they are allergic to, the immune system creates inflammation, which may lead to hives and swelling. Things that may create an allergic response and lead to hives include:

  • Pollen, mold, or dust
  • Bug bites
  • Animals, including cats or dogs
  • Foods, including nuts, dairy products, eggs, meat, or seafood
  • Chemicals such as latex
  • Certain soaps, detergents, or cosmetic products
  • Medications such as aspirin, penicillin, vitamins, birth control pills, and non-steroidal anti-inflammatory drugs (NSAIDs)

Hives aren’t always an allergic reaction. Sometimes, they form when a person is feeling stressed, sweats a lot, exercises, or has been in very hot or very cold temperatures. Infections like mononucleosis (mono), sinus infections, tooth infections, or COVID-19 can also lead to hives. Another possible cause is diseases like lupus, thyroid disorders, or lymphoma. In some cases, doctors don’t know what has caused a particular case of hives.

Hives can be acute or chronic. Acute hives usually appear and disappear within a period of hours or days. They may come back over the next couple of weeks, but will usually go away again quickly. Chronic hives continue to reappear, sometimes multiple times per week, over a period of 6 weeks or more.

Treating Acute Hives

Acute hives often disappear without any treatment. To help the skin recover, you can avoid hot water and tight-fitting clothing. Antihistamine (anti-allergy) medication can help calm these allergic reactions. Severe hives may need to be treated with stronger medication or a shot.

Allergens can sometimes cause a severe allergic response called anaphylaxis. You may need emergency medical care if hives appear along with a tightening of the mouth or throat, swelling in the face, breathing problems, or fainting.

It is important to figure out the cause of hives. When they are triggered by a particular substance, avoiding that substance in the future can help prevent hives. Your doctor can help you determine if you are allergic to any foods, medications, or other substances, or are sensitive to another factor such as heat or sunlight.

What Causes Chronic Hives?

In about 80 to 90% of cases, doctors aren’t sure what caused chronic hives. They call these cases “idiopathic.” Some doctors think that idiopathic chronic hives may result from an autoimmune reaction in which the immune system attacks the body’s healthy tissue. One of the most common triggers of chronic hives is physical factors like pressure, water, vibration, or extreme temperatures. These factors may make hives appear or cause existing hives to get worse.

In some cases, chronic hives can be a signal of an underlying disease, such as an infection or thyroid disorder. For this reason, it is a good idea to talk to your physician if you are experiencing chronic hives. However, having an underlying disease is rare, and most cases of chronic hives are caused by some other factor.

Chronic Hives: Treatments

Generally, the first step in treating chronic hives is to use a type of medication called second-generation H1 antihistamines. These medications include:

  • Claritin (loratadine)
  • Clarinex (desloratadine)
  • Zyrtec (cetirizine)
  • Xyzal (levocetirizine)
  • Allegra (fexofenadine)

If these medications don’t get chronic hives under control, doctors may recommend other strategies. This may include taking a higher dose of the same medication or trying other types of allergy medications. If these strategies are ineffective, people with chronic hives may be able to take immunosuppressive drugs (medications that calm down the immune system). Additionally, doctors may recommend steroid drugs for people with severe chronic hives.

Some complementary medicine approaches may also help. Chronic hives symptoms may come on less frequently and for shorter amounts of time when people undergo acupuncture treatments. Because stress can worsen hives, mental health therapies like hypnosis, relaxation exercises and other natural methods to boost one’s mood may also help treat chronic hives.

For a little over 1 in 3 people with chronic hives, symptoms disappear within a year. For others, symptoms may continue off and on for several years or for their entire life.

Rashes and Their Causes

There are many different conditions that can cause bumps, rashes, or itchy skin. In many cases, the conditions are temporary and quickly disappear with treatment. In other cases, hives or rashes can last long-term and are more difficult to manage. Your primary care physician or a dermatologist can help diagnose skin conditions and recommend a proper treatment plan. (For more on dermatological issues, see my article on how to treat skin conditions; eczema, seborrhea and psoriasis.) Acute vs. Chronic When diagnosing and treating skin problems, it helps to know whether the condition is acute or chronic. Acute conditions appear quickly and often within a few days. The skin’s appearance may change within a day or two, overnight, or even within a few minutes. Symptoms may also get worse fast. On the other hand, chronic conditions are present for several weeks or longer and they may tend to worsen over a longer time period. Chronic conditions may appear on their own or may develop as a result of acute skin conditions that go untreated. What Are Hives? Hives are bumps that stick out from the skin. These bumps, also called urticaria or wheals, are itchy and usually appear red in color, although this redness can be harder to see on darker skin colors. Hives may also appear as flat, raised patches on the skin. The bumps and patches may grow larger, change shape, or go away over a short time period. Hives are common, affecting up to 1 in 5 people at some point in their lifetime. Hives are usually caused by an allergic reaction. When a person comes in contact with something they are allergic to, the immune system creates inflammation, which may lead to hives and swelling. Things that may create an allergic response and lead to hives include: Pollen, mold, or dust Bug bites Animals, including cats or dogs Foods, including nuts, dairy products, eggs, meat, or seafood Chemicals such as latex Certain soaps, detergents, or cosmetic products Medications such as aspirin, penicillin, vitamins, birth control pills, and non-steroidal anti-inflammatory drugs (NSAIDs) Hives aren’t always an allergic reaction. Sometimes, they form when a person is feeling stressed, sweats a lot, exercises, or has been in very hot or very cold temperatures. Infections like mononucleosis (mono), sinus infections, tooth infections, or COVID-19 can also lead to hives. Another possible cause is diseases like lupus, thyroid disorders, or lymphoma. In some cases, doctors don’t know what has caused a particular case of hives. Hives can be acute or chronic. Acute hives usually appear and disappear within a period of hours or days. They may come back over the next couple of weeks, but will usually go away again quickly. Chronic hives continue to reappear, sometimes multiple times per week, over a period of 6 weeks or more. Treating Acute Hives Acute hives often disappear without any treatment. To help the skin recover, you can avoid hot water and tight-fitting clothing. Antihistamine (anti-allergy) medication can help calm these allergic reactions. Severe hives may need to be treated with stronger medication or a shot. Allergens can sometimes cause a severe allergic response called anaphylaxis. You may need emergency medical care if hives appear along with a tightening of the mouth or throat, swelling in the face, breathing problems, or fainting. It is important to figure out the cause of hives. When they are triggered by a particular substance, avoiding that substance in the future can help prevent hives. Your doctor can help you determine if you are allergic to any foods, medications, or other substances, or are sensitive to another factor such as heat or sunlight. What Causes Chronic Hives? In about 80 to 90% of cases, doctors aren’t sure what caused chronic hives. They call these cases “idiopathic.” Some doctors think that idiopathic chronic hives may result from an autoimmune reaction in which the immune system attacks the body’s healthy tissue. One of the most common triggers of chronic hives is physical factors like pressure, water, vibration, or extreme temperatures. These factors may make hives appear or cause existing hives to get worse. In some cases, chronic hives can be a signal of an underlying disease, such as an infection or thyroid disorder. For this reason, it is a good idea to talk to your physician if you are experiencing chronic hives. However, having an underlying disease is rare, and most cases of chronic hives are caused by some other factor. Chronic Hives: Treatments Generally, the first step in treating chronic hives is to use a type of medication called second-generation H1 antihistamines. These medications include: Claritin (loratadine) Clarinex (desloratadine) Zyrtec (cetirizine) Xyzal (levocetirizine) Allegra (fexofenadine) If these medications don’t get chronic hives under control, doctors may recommend other strategies. This may include taking a higher dose of the same medication or trying other types of allergy medications. If these strategies are ineffective, people with chronic hives may be able to take immunosuppressive drugs (medications that calm down the immune system). Additionally, doctors may recommend steroid drugs for people with severe chronic hives. Some complementary medicine approaches may also help. Chronic hives symptoms may come on less frequently and for shorter amounts of time when people undergo acupuncture treatments. Because stress can worsen hives, mental health therapies like hypnosis, relaxation exercises and other natural methods to boost one’s mood may also help treat chronic hives. For a little over 1 in 3 people with chronic hives, symptoms disappear within a year. For others, symptoms may continue off and on for several years or for their entire life. Rashes and Their Causes
A rash is any change in the appearance or feeling of the skin. Rashes may appear as small or large bumps or blisters, patches of cracked or peeling skin, a scaly appearance, or areas of swollen or irritated skin. Rashes may be red, skin-colored, or look darker than the skin around them. They may feel itchy, painful, or neither. Rashes may appear and clear up slowly or quickly.

Rashes may have many causes, including:

  • Infections in the skin or throughout the body
  • Contact with certain chemicals, cosmetic products, or other items that you are sensitive to
  • Insect bites
  • Contact with a plant like poison ivy or poison oak
  • Disorders such as rheumatoid arthritis or Kawasaki disease

Like hives, other types of rashes can also be caused by an allergic reaction or by an immune system response. Contact dermatitis is a form of eczema. It leads to a rash that usually appears red or inflamed. These rashes may be painful. Contact dermatitis appears when the skin touches something that irritates it.

Another common rash is atopic dermatitis. Experts don’t yet understand what causes this condition, but have found that genetics may play a large role. Atopic dermatitis is also linked to an abnormal response by the immune system.

It can be difficult to tell apart different types of rashes. If you have a rash that isn’t improving or is getting worse, you may need to get the rash diagnosed by your primary care doctor or a dermatologist. Doctors can perform various tests to help determine the cause. Tests may include blood tests or a biopsy, in which a small sample of skin is removed and studied under a microscope.

Treating Rashes

Many rashes can be treated at home. One important part of managing rashes is practicing good skin care. Things like using moisturizer every day can help keep eczema under control. Products with an oil, cream, or petroleum jelly base may work best to lock in moisture. You may need to try a couple of different products before you find one that works well for you. It’s probably best to avoid using lotions and creams that contain fragrances.

Many rashes appear or get worse when the skin touches certain triggers. See if you can recognize whether using a certain product or coming into contact with a chemical or metal makes your rash worse. Your doctor may also be able to give you a patch test, in which patches containing different materials are placed on the skin to see if they cause a reaction. This can help you figure out if you’re allergic or sensitive to a particular substance.

When treating rashes at home, you may want to try:

  • Avoiding covering the rash with a bandage or clothing, if possible
  • Cleaning your skin with gentle soap or body washes such as Dove
  • Being gentle with your skin while washing or drying it — try patting, rather than scrubbing
  • Taking a bath with products that contain oatmeal
  • Using over-the-counter creams like hydrocortisone for irritation or itching, or calamine lotion for rashes caused by plants like poison ivy
  • Taking an antihistamine pill or tablet

Most rashes are mild and can be treated with home remedies. However, some rashes are more serious or are a sign of an underlying health condition. I urge you to see your physician if you have a rash that is very painful or forms blisters. Additionally, watch out for rashes that may be signs of infection. These rashes may feel warm, release yellow or green fluid, be surrounded by red streaks, or be accompanied by a fever.

More serious rashes may require more aggressive treatment. Your physician can prescribe creams or ointments that contain higher doses of steroids or other medications than are available in over-the-counter products. Rashes caused by infections need to be treated with additional medications, such as antibiotics or antiviral drugs. Additionally, if a rash is caused by another health condition, you will need to treat the underlying disorder.

Can Diet Help Treat Hives or Rashes?

Acute and Chronic Hives and Rashes: Causes and Treatments

Dietary changes may help improve chronic hives. Some people with this condition have celiac disease, a disorder in which a person’s body can’t tolerate gluten. If you notice that your hives tend to get worse after eating products that contain wheat, barley, or rye, you may want to see if your doctor can test you for celiac disease. Additionally, some people with chronic hives have a vitamin D deficiency, so taking supplements may help improve symptoms.

Some studies have found that more than one out of three people who follow certain elimination diets see an improvement in their chronic hives. One of these diets is a pseudoallergen-free (PAF) diet. During a PAF eating plan, a person identifies and eliminates foods that lead to an immune system reaction. Chronic hives patients may be sensitive to foods like tomatoes, seafood, herbs, alcohol, or artificial preservatives or dyes.

People with chronic hives may also feel better when they eat a histamine-free diet. Histamine is a molecule that is normally made by the immune system during an allergic reaction. However, histamine is also found in certain foods. If you want to try a histamine-free diet, you will have to avoid foods like:

  • Certain fish, such as tuna, anchovy, and mackerel
  • Chicken, pork, and preserved meats like sausage and ham
  • Certain vegetables (spinach, eggplant, and tomatoes)
  • Citrus fruits, strawberries, cherries, and any dried fruits
  • Fermented foods like yogurt, aged cheeses, wine, beer, and kimchi
  • Processed foods, including fast food, canned food, and pre-packaged foods

Changing your diet may also help if you have contact dermatitis or atopic dermatitis. People with these conditions may be sensitive to certain foods. This may not result in a typical allergic reaction. Instead, people may develop dermatitis after eating a particular food. It is not always easy to figure out which food is causing a reaction, since the dermatitis may not appear for hours or days after the food was eaten. The best way to determine whether a food is causing dermatitis may be to go through testing in a doctor’s office.

If you are interested in trying a diet to help with skin problems, consult with your physician, a Registered Dietician (RD), or a Certified Nutrition Specialist (CNS). These health care practitioners can help you make sure you’re still getting the nutrients you need if you cut out certain foods from your diet.

Conclusion

Many cases of hives and rashes are mild. Practicing good skin care and being gentle with your skin may help a skin problem from getting worse. Additionally, some dietary changes may help soothe hives or rashes. However, you should always talk to your physician if home treatments don’t seem to be working or if you can’t figure out what is causing a skin condition.

If you have a skin condition and would like to discuss with Dr. Connor, please make an appointment.

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