Do we really need sunscreen? How much SPF do we need? Sunburn & Skin Cancer…
To answer these questions we need to know a little about what UV rays are and what they do to our bodies.
UVA & UVB Rays:
Ultraviolet (UV) radiation is the part of sunlight that causes skin cancer and skin aging. We can’t see or feel UV rays and they can burn or damage our skin even on cloudy days. UVA radiation makes up 95% of the UV rays that make it through the Earth’s atmosphere. They pass through glass & penetrate deep into the skin causing collagen & elastin damage, leading to wrinkles. UVA rays are the rays that cause skin to tan & are the primary rays used in tanning beds.
UVA rays combined with UVB rays cause more serious problems such as skin cancer. UVB radiation makes up only 5% of the UV rays from the sun. UVB damages skin cells and causes DNA mutations that can eventually lead to melanoma and other types of skin cancer. UVB rays can also cause cataracts by damaging the proteins in your eyes lens.
Let’s Talk a Little About Sunburn and skin cancer…
Repeat sunburns contribute to skin cancer. Even if it’s not a blistering sunburn it causes damage to the skin cells that can lead to skin cancer. This is because each time we experience sunburn, our skin cells DNA gets damaged and eventually the damage becomes severe enough that skin cells begin to grow uncontrollably, potentially leading to skin cancer. The more sunburns a person experiences, the greater the cumulative DNA damage and the higher the risk of skin cancer.
Risk Factors for Skin Cancer:
Fair Skin: Individuals with fair skin that burns easily are more susceptible to sun damage and skin cancer.
Light-Colored Hair and Eyes: People with red or blonde hair and blue or green eyes are also at higher risk.
History of Sunburns: A history of sunburns, especially blistering sunburns, significantly increases the risk.
Family History: A family history of skin cancer, particularly melanoma, increases an individual's risk.
Excessive Sun Exposure: Prolonged or intense sun exposure, including from sunbeds, elevates the risk.
What skin changes should we be watching for as we age and when should we be notifying our doctor of these changes?
The American Cancer Society Website has some very useful resources such as pictures and descriptions of the different types of skin cancers and what to look for. https://www.cancer.org/cancer/types. The American Cancer Society recommends doing regular skin self-exams and gives the following signs & symptoms to watch for when doing your skin exams at home:
A new, expanding, or changing growth, spot, or bump on the skin
A sore that bleeds and/or doesn’t heal after several weeks
A rough or scaly red patch, which might crust or bleed
A wart-like growth
A mole (or other spot on the skin) that’s new or changing in size, shape, or color
A mole with an odd shape, irregular borders, or areas of different colors
Do We Really Need Sunscreen?
The best way to protect yourself from UV radiation is to stay out of the sun between 10 a.m. and 4 p.m., when UVB rays are at their highest intensity. Even on cloudy days, up to 80% of the sun's UV rays can penetrate clouds and damage your skin. If you are unable to stay indoors during peak hours, It is recommended that sunscreen be worn every day, not just during the summer, if you have prolonged exposure to UVA & UVB rays. Sunscreen helps protect us from skin cancer, premature aging & sunburn.
A tip that I give to guests visiting me in sunny Florida…put the sunscreen on like body lotion before you put your swimsuit on to go to the beach. I do this for 2 reasons. 1) I hate getting sand in my sunscreen when I’m trying to apply it at the beach (it’s already on when I get there), and 2) I know I have fully covered my body at least once before heading out into the bright, hot sun. After that it’s just a matter of trying to keep up with reapplying. That’s when I use the sunscreen spray. It’s much easier to deal with. You also have to apply a liberal amount of the spray and rub it in like lotion for it to properly protect your skin.
Another tip…If you’re going to be somewhere that you are outside for a prolonged time, take something to provide shade. Have short periods of sun exposure for recreation, then sit under the shade to allow your skin to cool off. Use this time to hydrate and reapply your sunscreen. You can still get your suntan if you’re at the beach, but there is no need to get a sunburn.
How much SPF coverage do we need in our sunscreen?
No sunscreen blocks 100% of the sun. A broad-spectrum SPF of 30-50 is generally recommended. Broad spectrum means blocking both UVA and UVB rays. Sunscreens with SPF 30 or higher are recommended for daily use and extended outdoor activities and block about 97% or more of UVB rays. A higher SPF does not mean that you will be protected from the sun for a longer time. Protection typically lasts two hours or less for all sunscreens. Read the product labels to find out how frequently each product recommends reapplying. There are many different types of sunscreens on the market that provide a range of coverage needs and times.
References:
Alexander, H. (2019, June). What’s the difference between UVA and UVB rays? MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/what-s-the-difference-between-uva-and-uvb-rays-.h15-1592991.htm
Basal and Squamous Cell Skin Cancer Early Detection. (n.d.). Www.cancer.org. https://www.cancer.org/cancer/types/basal-and-squamous-cell-skin-cancer/detection-diagnosis-staging/detection.html
Dixon, M. (2020). Myth or Fact: Coconut oil is an effective sunscreen - Mayo Clinic Health System. Mayoclinichealthsystem.org. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/myth-or-fact-coconut-is-an-effective-sunscreen
how much spf protection do we really need? - Google Search. (2018). Google.com. https://www.google.com/search?q=how+much+spf+protection+do+we+really+need%3F&oq=how+much+spf+protection+do+we+really+need%3F&gs_lcrp=EgRlZGdlKgYIABBFGDkyBggAEEUYOTIHCAEQIRifBTIHCAIQIRifBdIBCTE0NjA1ajBqMagCALACAQ&sourceid=chrome&ie=UTF-8
What happens to our hair as we age? What can we do to help our hair age gracefully?
Changes with our aging hair:
As we age, both our hair and scalp undergo noticeable changes. These include a decrease in melanin production leading to graying, thinning hair, slower growth, and a change in texture, often becoming drier and more brittle. Additionally, hair follicles may produce less sebum, the scalp's natural oil, causing dryness and increased susceptibility to damage. Hair that was thick when we were younger, may become thinner and may fall out more frequently. Hair strands may become smaller.
What causes these aging changes of our hair and scalp?
Family history (heredity). The most common cause of hair loss is a hereditary condition that happens with aging. This condition is called androgenic alopecia, male-pattern baldness and female-pattern baldness. It usually occurs gradually and in predictable patterns — a receding hairline and bald spots in men and thinning hair along the crown of the scalp in women.
Hormonal changes and medical conditions. A variety of conditions can cause permanent or temporary hair loss, including hormonal changes due to pregnancy, childbirth, menopause and thyroid problems. Medical conditions affecting the immune system can cause patchy hair loss and scalp infections such as ringworm. Hormonal changes can also cause a hair-pulling disorder called trichotillomania (trik-o-til-o-MAY-nee-uh). Both male and female hormones affect hair growth.
Menopause is the time in a woman's life where her monthly menstrual cycle stops. When this happens, it lowers the production of estrogen and progesterone. These hormones help hair grow faster and stay on the head for longer periods of time. When there’s less of the hormone, there is less hair.
Male hormones are known as androgens, a category that includes testosterone. Androgens stimulate hair growth on the face and body and create fuller, thicker hair on the head.
Medications and supplements. Hair loss can be a side effect of certain drugs, such as those used for cancer, arthritis, depression, heart problems, gout and high blood pressure.
Nutritional deficiencies. Consuming a diet lacking the right nutrients can lead to hair loss.
Radiation therapy to the head. The hair may not grow back the same as it was before.
A very stressful event. Many people experience a general thinning of hair several months after a physical or emotional shock. This type of hair loss is temporary.
Hairstyles and treatments. Excessive hairstyling or hairstyles that pull your hair tight, such as pigtails or cornrows, can cause a type of hair loss called traction alopecia. Hot-oil hair treatments and permanents also can cause hair to fall out. If scarring occurs, hair loss could be permanent.
What can we do to prevent damage to our hair and additional hair loss as we age?
When it comes to hair coloring you should consult your stylist who is specially trained to choose the product that is the best fit for your scalp and hair type. Your stylist can also help you choose the hair care and styling products that will work best with your hair type. Below is some brief information to get you started and help you understand the different products available.
Shampooing hair less frequently - It's generally not necessary, and for some, it can even be detrimental, to wash your hair every day. While daily washing may be appropriate for those with very oily hair or those who sweat heavily, most people can benefit from washing less frequently. Over-washing can strip the hair of its natural oils, leading to dryness, breakage, and an irritated scalp.
Focus on products that provide hydration, nourishment, and protection. Look for shampoos and conditioners with moisturizing and strengthening ingredients like keratin, biotin, and argan oil. Hair masks, leave-in treatments, and serums can also be beneficial for maintaining youthful-looking hair.
Use conditioner and volumizer - Using a conditioner after you shampoo your hair can help add moisture to replenish hair’s sheen and natural oils that may have been stripped away. You can add volumizers to strengthen each strand of hair, plumping it up and adding more volume overall.
Volumizing Products: Purpose: Combat thinning and loss of density, making hair appear fuller.
Look for: Products containing volumizing ingredients like biotin, caffeine, or thickening agents.
Example: R+Co Dallas Biotin Thickening Shampoo.
Scalp Treatments: Purpose: Promote a healthy scalp environment for optimal hair growth and vitality.
Look for: Scalp serums with ingredients like caffeine, saw palmetto, or peppermint oil, which can stimulate the scalp and hair follicles.
Example: Better Not Younger Superpower Fortifying Hair & Scalp Serum.
Hair Masks:
Purpose: Deeply nourish and hydrate, providing intense moisture and revitalization.
Look for: Masks with moisturizing and illuminating properties, like the Kérastase Chronologiste Intense Masque.
Oils:
Purpose: Add shine, tame frizz, and provide deep conditioning.
Look for: Argan oil, coconut oil, or other nourishing oils.
Example: Inoar Argan Oil Hair Treatment Oil.
Try to avoid daily heat styling tools - like blow dryers, curling wands, and flat irons. Using these tools occasionally is usually fine. However, if you use them every day it can be extremely damaging to your hair. If you do use heat-styling tools, apply a heat protectant to your hair before you use them. This can add moisture and give your hair a protective coating.
Eat a protein-rich diet - As you age, it’s common to start eating less. Sometimes, this may lead you to become nutritionally deficient. Because hair follicles are made mostly of protein, it’s important to include protein into your diet.
Vitamins for Hair Growth - Adding vitamins & supplements such as fish oil, zinc, B-complex vitamin, vitamin C, iron, vitamin D, Saw Palmetto, vitamin A, Ashwaganda and other supplements have had promising results in improving hair thickness and growth.
Before adding any vitamins, supplements or over-the-counter medications, always consult your doctor to be sure they do not interfere with your current medications or will not cause complications to any of your current medical conditions.
Check your medications - Some medications can interfere with hair growth or loss. Your doctor can advise you on how to help counteract the negative effects.
The above information has been referenced from Google search and the following sources:
References
Axe, D. (2024, October 2). Best Supplements and Vitamins for Hair Growth. Dr. Axe. https://draxe.com/nutrition/vitamins-for-hair-growth/Contributors, W. E. (n.d.). How to Maintain Hair Growth After 50. WebMD. https://www.webmd.com/healthy-aging/maintain-hair-growth-after-50
Google. (2025). Google. Google.com. https://www.google.com/search
Mayo Clinic. (2019). Hair loss - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hair-loss/symptoms-causes/syc-20372926
Fiber, Fiber, Fiber
Why is fiber so important? How much fiber do we need each day? And how do I add all that fiber to my diet?
Why is fiber important?
Fiber is crucial for maintaining a healthy digestive system, helping to prevent constipation, and promoting regular bowel movements. Beyond digestion, fiber plays a vital role in managing weight, controlling blood sugar, lowering cholesterol, and reducing the risk of heart disease. It also supports a healthy gut microbiome, which is essential for overall health and well-being.
Soluble fiber is a dietary (plant) fiber that dissolves in water. The right soluble fiber supports good digestion, feeds beneficial bacteria, attenuates glucose absorption, lowers cholesterol and reduces hunger (increases satiety). Just be careful. Consuming some soluble fibers may lead to additional gas, bloating and worse: loose stools.
Insoluble fiber, what your great grandmother may have called roughage, does not dissolve in water. As with soluble fiber, it also comes from plants. Insoluble fiber creates the bulk in your stool. It carries toxins with it as it moves stool through the digestive system.
Digestive Health:
Prevents Constipation: Fiber adds bulk to the stool, making it easier to pass and preventing constipation.
Promotes Regularity: By aiding in the movement of waste through the digestive tract, fiber helps maintain regular bowel movements.
Supports Gut Microbiome: Fiber nourishes beneficial bacteria in the gut, contributing to a healthy gut microbiome, which is linked to various aspects of health, including immunity.
Disease Prevention:
Heart Health: Fiber, particularly soluble fiber, can help lower LDL ("bad") cholesterol levels, reducing the risk of heart disease.
Diabetes Management: Fiber helps regulate blood sugar levels, preventing spikes and crashes, which is particularly important for people with diabetes.
Cancer Prevention: A high-fiber diet may reduce the risk of certain cancers, especially colon cancer, by promoting healthy bowel function and potentially removing carcinogens.
Weight Management: Fiber can help you feel fuller, potentially leading to reduced calorie intake and aiding in weight loss or maintenance.
How Much do we need?
The exact amount of fiber each person needs differs by age, gender and caloric requirements, but on average the recommended amount of fiber is 28 grams per day. Unfortunately, about 95% of adults & children are only consuming about half their daily recommended amounts of fiber. This is according to an article published by the American Heart Association.
Adding Fiber to Your Diet
It’s important to vary the different types of fiber you choose to add to your diet when you first decide to increase your fiber intake. Adding a lot of fiber from one source, such as eating all vegetables, can cause bloating and gassy discomfort, which may discourage you from continuing to add fiber. Some examples of ways to make incremental changes are listed below:
– Choose breads, pastas and cereals made from whole grains, as well as brown rice.
– Eat fruits like apples and oranges rather than drinking the juices. Berries with seeds, such as strawberries, raspberries and blackberries, are good sources of fiber, as are avocados.
– Include vegetables with every meal, and incorporate vegetables and legumes – especially beans, peas and lentils – into everyday recipes. Then snack on nuts, fruits and low-calorie popcorn.
When choosing your fiber rich BREADS & PASTAS, it is very important to read your food labels and know how to differentiate between whole-grain and refined breads & pastas.
When selecting whole grain breads and pastas, those made from “whole-grain” flours provide the most benefits to the body. “Whole-wheat” is different from “whole-grain” (unless it is 100% stone ground whole wheat). Whole wheat bread & pasta is usually unbleached enriched flour, which has the fiber kernel removed and is made with refined flour and has nutrients added back in after processing. This is the same process for white bread. These breads & pastas can be identified by the word “enriched” in the ingredients label. Whenever you see “enriched” the bread or pasta is not whole-grain, it is refined. Whole-grain or refined breads & pastas can both offer high fiber options. It’s just a matter of personal choice. In addition to the ingredient, you will want to pay attention to how many grams of fiber per serving.
Additional Fiber Rich Foods
Soluble Fiber Foods:
Oats and oat bran: These are excellent sources of soluble fiber, particularly beta-glucan, which can help lower cholesterol.
Legumes: Beans (like kidney beans, chickpeas, and black beans), lentils, and peas are rich in soluble fiber.
Fruits: Apples, bananas, citrus fruits, pears, and avocados are good sources.
Vegetables: Carrots, Brussels sprouts, broccoli, and sweet potatoes contain soluble fiber.
Barley: This grain is also a good source of soluble fiber, specifically beta-glucan.
Psyllium: This is a common fiber supplement that is a source of soluble fiber.
Nuts and seeds: Almonds, chia seeds, and flaxseeds are good sources.
InSoluble Fiber Foods:
Whole grains: Wheat bran, brown rice, barley, and whole-wheat flour.
Fruits: Apples, pears, and berries with skin, bananas.
Vegetables: Cauliflower, green beans, potatoes, and leafy greens like kale and spinach.
Legumes: Beans and Peas
Resources:
The above information has been sources from Google Search and the following sources:
Eleanor Noss Whitney, & Sharon Rady Rolfes. (2016). Understanding nutrition (14th ed.). Cengage Learning.
“Soluble Fiber - Everything You Need to Know.” Sunfiber, sunfiber.com/soluble-fiber/.
Sound the fiber alarm! Most of us need more of it in our diet. American Heart Association.
Menopause, Hot Flashes & Weight Gain
Hypothalamus - is a small region in the brain that acts as the body's control center.
Regulates vital functions like body temperature, hunger, thirst, sleep cycles, and hormone production by communicating with the pituitary gland.
When estrogen levels decline during menopause, your body’s temperature regulation system can be disrupted.
Hot Flashes
During menopause, the ovaries produce less estrogen and progesterone, which can cause the hypothalamus to become more sensitive to temperature changes. When the hypothalamus thinks your body is too warm, it triggers a hot flash to cool you down.
On average, menopause happens in your late 40s to early 50s. How many years you have hot flashes also varies. Some people have hot flashes for a few months, while others have them for years. Treatment options can include prescription medications, hormone replacement therapy (HRT) and lifestyle changes.
What can trigger hot flashes?
Hot or warm weather
Wearing heavy clothing
Drinking caffeinated, hot or alcoholic beverages
Smoking cigarettes
Taking hot showers or baths
Eating spicy foods
Treatments for Hot Flashes
Prescription Hormone Replacement Therapy (HRT)
Estrogen & Progesterone
Estrogen
Off Label use of prescriptions that treat conditions other than menopause. Most of these treat conditions like depression, anxiety, sleep problems or overactive bladder.
Over-the-Counter medications
Herbal Therapies
Evening Primrose
Black Cohosh
Soy (plant estrogen)
Vitamin E
Acupuncture
Dietary Approaches - Many people try to eat more plant estrogen (phytoestrogens) to combat the hormonal changes that go along with menopause. Plant estrogens are thought to have estrogen-like effects that might reduce hot flashes.
Examples of phytoestrogens are:
Soybeans.
Chickpeas.
Lentils.
Flaxseed.
Grains.
Beans
Lifestyle changes - Making small changes to your normal lifestyle can sometimes help limit the number and severity of your hot flashes. Some tips for managing hot flashes you can do on your own include:
Dress in layers
Keep your home cool using fans or air conditioning
Drink cold beverages
Have cool compresses available when a hot flash strikes
Maintain a healthy body weight. Having obesity can intensify hot flashes.
Don’t smoke or use tobacco products
Avoid drinking alcohol
Exercise for at least 20 minutes most days. It’s best for hot flashes to exercise in a cool environment.
Use light sheets instead of heavier blankets when you sleep
Manage your stress
(Always consult your Primary Care Physician before adding any herbal or non-prescription therapies to your daily regimen.)
Hunger & weight gain
Hormonal changes during menopause can cause increased hunger, cravings, and weight gain. This is due to fluctuations in hormones that regulate hunger, such as ghrelin and leptin. During menopause, ghrelin levels may increase while leptin levels decrease. Also, cortisol levels increase, which can lead to increased appetite and cravings.
Ghrelin – Made in the stomach. Signals the hypothalamus when the stomach is empty, which makes you feel hungry. People with obesity are often found to have high ghrelin levels.
leptin – Signals the feeling of fullness. The level of leptin in your blood is directly related to how much body fat you have. Produced by fat cells. As your body fat decreases, your leptin levels decrease, which signals your body to think that it’s starving. This stimulates intense hunger and appetite and can lead to increased food consumption.
When you diet, you might notice that you get hungrier when you cut your calories or start to lose weight. That’s in part because typically your body automatically makes less leptin when you lose fat mass. (Keep in mind that you never lose fat cells. They just get smaller.)
Cortisol (Stress hormone) regulates weight by influencing metabolism, appetite, and fat storage. While a temporary spike in cortisol during a stressful situation is normal, chronic stress with persistently elevated cortisol levels is what can lead to weight gain.
Cortisol and weight gain
High cortisol levels can lead to weight gain, particularly around the abdomen, by increasing appetite, slowing down metabolism, and promoting fat accumulation when stress is chronic
The body stores more fat as a response to perceived threats under stress conditions.
When cortisol levels rise due to stress, it can trigger cravings for high-calorie foods, leading to overeating.
High cortisol levels can decrease the rate at which your body burns calories, making it harder to lose weight.
Blood sugars, Cortisol and weight gain
Cortisol increases the body's metabolism of glucose.
Cortisol converts protein into glucose to raise blood sugar levels. It also works with insulin to maintain consistent blood sugar levels.
When blood sugar levels are high, the body stores excess glucose as fat, which can lead to weight gain.
When blood sugar levels are low, the body burns fat and muscle for energy, which can lead to weight loss.
What can you do to help maintain a healthy weight during menopause?
Diet modifications:
Portion control: Pay attention to serving sizes and avoid overeating.
Limit processed foods: Reduce intake of sugary drinks, refined carbohydrates, and processed snacks.
Fiber-rich foods: Include plenty of fruits, vegetables, and whole grains to promote satiety.
Lean protein: Prioritize lean protein sources like fish, chicken, beans, and tofu to maintain muscle mass.
Healthy fats: Include moderate amounts of healthy fats from sources like avocados, nuts, and olive oil.
Exercise routine:
Cardiovascular activity: Engage in regular aerobic exercise like brisk walking, swimming, biking, or dancing.
Strength training: Incorporate resistance exercises to build muscle and boost metabolism.
Consider activities you enjoy: Choose activities that you find fun and can stick with consistently.
Lifestyle changes:
Quality sleep: Aim for 7-8 hours of quality sleep each night to regulate hormones and appetite.
Stress management: Practice relaxation techniques like yoga, meditation, or deep breathing to reduce stress levels.
Hydration: Drink plenty of water throughout the day.
Limit alcohol: Reduce alcohol intake as it can contribute to weight gain.
(The above information has been sourced from The Cleveland Clinic and Google Search.)
Prebiotics, Probiotics & Postbiotics
What’s the difference?
Prebiotics are non-digestible plant fibers (typically high-fiber foods) that feed gut bacteria (Probiotics), helping to improve the balance of microorganisms in the digestive tract.
Some foods that are high in prebiotics include:
Bananas
Garlic and onions
Jerusalem artichokes
Peas
Eggplant
Asparagus
Soybeans
Wheat and whole-grain products
Raw leafy greens like dandelion, endive, leak, and radicchio
Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal microflora) in the body. Prebiotics are used with the intention of improving the balance of these microorganisms.
These foods contain live cultures and naturally contain probiotics:
Yogurt: A popular source of probiotics, yogurt can be made with milk or non-dairy alternatives. Look for yogurt with "live and active cultures" on the label.
Sauerkraut: A cabbage-based food that can be eaten on burgers, sandwiches, salads, and more.
Miso: A soy paste that contains probiotics.
Tempeh: A soy-based food that contains probiotics.
Kombucha: A tea-based drink that contains a variety of probiotics.
Kimchi: A food that contains probiotics.
Pickles: A cucumber-based food that contains probiotics, but pickling with vinegar can reduce the growth of bacteria.
Postbiotics are non-living metabolic by-products produced by probiotic bacteria (normal microflora) during fermentation. Postbiotics work by interacting with cells in the body, including immune cells, intestinal cells, and bacteria in the gastrointestinal tract. They can also act as signaling molecules that communicate directly with the skin.
Foods that contain postbiotics
Yogurt: A fermented milk product that contains lactic acid bacteria, which can support gut
health
Kefir: A fermented milk drink made with kefir grains, which are cultures of yeast and lactic acid bacteria
Sauerkraut: A fermented cabbage product that originated in China and is a good source of probiotics
Kimchi: A fermented food that contains Lactobacilli bacteria, which can support gut health
Kombucha: A fermented drink that contains probiotics, which help maintain a healthy balance of bacteria in the gut.
Miso: A Japanese seasoning made from fermented soybeans
Pickled cucumber: A naturally fermented food that can help with digestion
Sourdough bread: A food that can support gut health
How do they work?
Prebiotics:
Prebiotics are consumed and pass through the digestive system to the colon.
Gut bacteria ferment prebiotics, creating short-chain fatty acids (SCFAs).
SCFAs nourish and support the growth of beneficial bacteria.
The improved balance of gut bacteria can help with digestion, regulate the immune system, and reduce inflammation.
Probiotics:
Probiotics work by introducing beneficial bacteria or yeasts into the body to help restore or maintain a healthy balance of microorganisms in the gut. This balance can be disrupted by illness, antibiotics, or an unhealthy diet.
Compete with pathogens:
Probiotics compete with harmful bacteria for nutrients and receptors, making it harder for pathogens to survive.
Produce anti-microbial substances
Probiotics produce substances that inhibit the growth of harmful bacteria.
Improve gut barrier function
Probiotics increase mucus production and tight junction proteins, which prevents harmful bacteria from entering the bloodstream.
Regulate the immune system
Probiotics can help modulate the maturation and function of immune cells, which can increase the activity of T cells.
Postbiotics:
Improving barrier function:
Stimulating tight junctions
Stimulating mucous production
How postbiotics work in the skin:
Reduce inflammation: Postbiotics can help reduce inflammation and support healthy regeneration.
Modulate the immune response: Postbiotics can help modulate the skin's immune response.
Protect the skin: Postbiotics can act as a protective shield, helping the skin repair and maintain balance.
Modulating the immune response:
Postbiotics can help strengthen the immune system by:
Stimulating the production of regulatory T cells, which help control the immune response
Increasing the production of cytokines, which are chemical messengers that reduce inflammation and promote immune responses
What are the health benefits?
Dysbiosis - Disruptions in gut microbiota balance, may contribute to the development of a variety of diseases. For instance, inflammatory bowel disease (IBD), obesity, type 2 diabetes, and even distant systemic diseases, including cardiovascular diseases, certain cancers, and neurodegenerative disorders…
Increasing clinical studies and evidence have demonstrated that probiotics, prebiotics, and postbiotics can prevent and treat various diseases, but currently they can only be used as dietary supplements rather than medicines.
Prebiotics:
Prebiotics can promote the growth of beneficial intestinal bacteria, while probiotics produce postbiotics. Prebiotics work to regulate the gut microbiota, and remove harmful metabolites and exogenous substances to reduce their impact on the body, thereby alleviating or treating diseases.
Key health benefits of prebiotics include:
Improved digestion and bowel regularity:
Prebiotics add bulk to stool and promote regular bowel movements, preventing constipation.
Enhanced nutrient absorption:
They can increase the body's ability to absorb essential minerals like calcium and magnesium.
Blood sugar control:
By slowing down the absorption of carbohydrates, prebiotics can help regulate blood sugar levels, beneficial for people with diabetes.
Boosted immune system:
A healthy gut microbiome fostered by prebiotics plays a crucial role in immune function.
Reduced inflammation:
Prebiotics may help lower systemic inflammation in the body.
Potential for weight management:
By promoting satiety and regulating appetite hormones, prebiotics may aid in weight control.
Lower risk of colon cancer:
Studies suggest prebiotics may contribute to a reduced risk of colorectal cancer.
Improved mental health:
Emerging research indicates a link between gut health and mental well-being, with prebiotics potentially playing a role in mood regulation.
Probiotics:
Probiotics are beneficial bacteria that can help improve gut health by aiding digestion, potentially reducing the risk of diarrhea, particularly antibiotic-associated diarrhea, and may also contribute to a healthy immune system, potentially helping with conditions like irritable bowel syndrome, while also showing potential benefits for skin health and certain aspects of mental well-being; however, the specific benefits can vary depending on the probiotic strain and individual needs.
Key potential health benefits of probiotics include:
Improved digestion: Helps break down food and absorb nutrients more efficiently, potentially reducing symptoms of bloating and gas.
Diarrhea prevention and treatment: Can help combat diarrhea caused by infections, antibiotics, or travel.
Immune system support: May stimulate the immune system by promoting the growth of beneficial bacteria in the gut.
Irritable bowel syndrome (IBS) management: Some studies suggest probiotics may alleviate IBS symptoms like abdominal pain and discomfort.
Skin health: Potential link between gut health and skin conditions, with probiotics potentially improving skin health.
Vaginal health: Certain probiotic strains may help maintain a healthy vaginal microbiome.
Potential benefits for mental health: Emerging research explores the connection between gut bacteria and mental well-being, with probiotics potentially playing a role.
Postbiotics:
Postbiotics have many potential health benefits, including:
Immune system support: Postbiotics can help maintain a balanced immune system.
Digestive health: Postbiotics can support digestive health and treat diarrhea.
Gut microbiome health: Postbiotics can help manage the health of the gut microbiome.
Inflammation: Postbiotics can help lower inflammation.
Blood sugar regulation: Postbiotics can help improve blood sugar regulation.
Antioxidant activity: Postbiotics have antioxidant activity.
Anti-cancer properties: Postbiotics have anti-cancer properties.
Weight loss: Postbiotics may help with weight loss.
Allergy symptom relief: Postbiotics may help relieve allergy symptoms.
Asthma-related wheezing: Postbiotics may help reduce asthma-related wheezing.
Colic: Postbiotics may help ease colic in babies.
Probiotics, prebiotics, and postbiotics may represent the next generation of medicines, with the potential to revolutionize the way we treat and manage disease. Understanding the effects and mechanisms of probiotics, prebiotics, and postbiotics and promoting their clinical application represents an essential frontier in biomedical research.
Important points to consider:
Strain-specific benefits: Different probiotic strains have different potential health benefits, so choosing the right strain for your needs is important.
Consult a healthcare professional: Talk to your doctor before starting any new probiotic supplement, especially if you have a weakened immune system or underlying health conditions.
Quality matters: Look for reputable brands that have been tested for potency and purity.
The above information has been referenced from Mayo Clinic, National Library of Medicine, Google.
Winter Blues or Seasonal Affective Disorder (SAD)?
The winter blues is a term for short periods of feeling sad or down that occur when the days get shorter in the fall and winter. However, seasonal affective disorder (SAD) is a more serious condition that can affect how a person feels, thinks, and behaves. SAD is a type of depression that's associated with seasonal changes and can be debilitating.
Winter blues
Symptoms - Feeling sad or wanting to stay home, but still able to function.
Pattern - Typically happens every now and then during the colder months.
Who’s more likely to experience it? - About 14% of Americans experience the winter blues
Seasonal affective disorder (SAD)
Symptoms
Sadness, feeling depressed most of the day, almost every day
Anxiety
Carbohydrate cravings and weight gain
Extreme fatigue and lack of energy
Feelings of hopelessness or worthlessness
Trouble concentrating
Feeling irritated or agitated
Limbs (arms and legs) that feel heavy
Loss of interest in usually pleasurable activities, including withdrawing from social activities
Sleeping problems (usually oversleeping)
Thoughts of death or suicide
Pattern - Follows a cyclical pattern, with symptoms up to five months per year.
Who’s more likely to experience it? - About 14% of Americans experience SAD.
As the days get shorter, many people find themselves feeling sad. You might feel blue around the winter holidays or get into a slump after the fun and festivities have ended. Some people have more serious mood changes year after year, lasting throughout the fall and winter when there’s less natural sunlight. What is it about the darkening days that can leave us down in the dumps?
Shorter days seem to be a main trigger for SAD. Reduced sunlight in fall and winter can disrupt your body’s internal clock, or circadian rhythm. This 24-hour “master clock” responds to cues in your surroundings, especially light and darkness. During the day, your brain sends signals to other parts of the body to help keep you awake and ready for action. At night, a tiny gland in the brain produces a chemical called melatonin, which helps you sleep. Shortened daylight hours in winter can alter this natural rhythm and lead to SAD in certain people.
Treatment Options
Light Therapy
National Institute of Health (NIH) researchers first recognized the link between light and seasonal depression back in the early 1980s. These scientists pioneered the use of light therapy, which has since become a standard treatment for SAD. In light therapy, patients generally sit in front of a light box every morning for 30 minutes or more, depending on the doctor’s recommendation. The box shines light much brighter than ordinary indoor lighting. Studies have shown that light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment. Some improvement can be detected even sooner.
Medication
Light therapy is usually considered a first line treatment for SAD, but it doesn’t work for everyone. Studies show that certain antidepressant drugs can be effective in many cases of SAD. The antidepressant bupropion (Wellbutrin) has been approved by the U.S. Food and Drug Administration for treating SAD and for preventing winter depression. Doctors sometimes prescribe other antidepressants as well.
Cognitive Behavioral Therapy
Growing evidence suggests that cognitive behavioral therapy (CBT)—a type of talk therapy—can also help patients who have SAD. In CBT, the patient is encouraged to identify negative self-defeating thoughts they have, look objectively at the thought and then reframe it into something that’s less negative and more positive. Behavioral changes might include having lunch with friends, going out for a walk or volunteering in the community. According to the NIH, Dr. Kelly Rohan and colleagues compared CBT to light therapy. Both were found to be effective at relieving SAD symptoms over 6 weeks in the winter. Also, patients treated with CBT had less depression and less return of SAD the following winter compared to people who were treated with light therapy. A larger NIH-funded study is now under way to compare CBT to light therapy over 2 years of follow up.
Supplements
Some studies suggest that supplements like St. John's wort and melatonin may help with SAD. However, experts caution that St. John's wort can interact with many medications, and it's not known if long-term use of melatonin is safe.
The above information has been referenced from The National Institute of Health, and the Cleveland Clinic.
The Tradition of Pork & Sauerkraut for New Year’s Day…
It all begins with an idea.
The tradition of eating pork and sauerkraut on New Year's Day originated in Germany and was brought to the United States by German immigrants, also known as the Pennsylvania Dutch:
Germany: The tradition symbolizes good luck and prosperity.
Pennsylvania: The tradition is associated with the Pennsylvania Dutch, who brought the custom with them when they migrated to the United States.
Some reasons why pork and sauerkraut are associated with good luck include:
Pork
Pigs are always looking for food, which symbolizes moving forward in the New Year. Pigs are also considered lucky because they are rich in fat, which signifies prosperity.
Sauerkraut
Cabbage is round in shape, similar to coins, and green, a sign of wealth. Sauerkraut is also said to cleanse the body of the last year.
Round foods
Round foods are thought to be good luck because the shape signifies coins and good fortune.
The Health Benefits of Pork & Sauerkraut…
Jan 1
The health benefits of pork and sauerkraut primarily come from the sauerkraut, which is a fermented cabbage rich in probiotics, providing gut health benefits like improved digestion, boosted immunity, and potential for better nutrient absorption; however, be mindful of the sodium content due to the fermentation process, so moderation is key.
Key benefits of sauerkraut in pork and sauerkraut:
Gut health:
The probiotics in sauerkraut promote a healthy gut microbiome by encouraging the growth of beneficial bacteria, which can aid digestion and potentially improve overall health.
Fiber content:
Sauerkraut is a good source of fiber, which can help with regularity and promote satiety.
Vitamin C:
Sauerkraut retains a significant amount of vitamin C from the cabbage, important for immune function.
Potential for nutrient absorption:
Fermentation can make nutrients in cabbage more readily available for the body to absorb.
Considerations when eating pork and sauerkraut:
Sodium content: Sauerkraut can be high in sodium due to the fermentation process, so choose low-sodium options or rinse thoroughly before eating.
Pork quality: Opt for lean cuts of pork to minimize saturated fat intake.