Vital to Health and Wellness Blog

The Importance of B-Vitamins For Celiac Sufferers

Malabsorption can be a very serious symptom and side effect of Celiac Disease.   Most nutrients from food are absorbed in the small intestine, and people with Celiac disease will most often have difficulty absorbing important vitamins & minerals. 

B-Vitamins, more commonly referred to as B-Complex vitamins are the group of 8 essential B vitamins necessary to metabolize dietary fat and protein and critical to healthy hair, skin, nails eyes and liver function.  B’s are also key for proper nervous system function, so mood, energy and motor function can all be affected by proper or low levels.

• Vitamin B₁ (thiamine)
• Vitamin B₂ (riboflavin)
• Vitamin B₃ (niacin or niacinamide)
• Vitamin B₅ (pantothenic acid)
• Vitamin B₆ (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)
• Vitamin B₇ (biotin)
• Vitamin B₉ (folic acid)
• Vitamin B₁₂ (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Are you stressed?  B-Complex vitamins are depleted in your body as it combats the effects of stressors, and are used up quickly ~ replenishing your B vitamin levels helps your body battle symptoms of stress. If you’re suffering from Celiac Disease, you could already be deficient in B vitamins, making it an even harder struggle for your body to recover in stressful times.

Milk, Yogurt, Eggs, Beef, Beans, Oranges and Apples are all great sources of B vitamins.  B Vitamins are water soluble and do not accumulate in your body.  They need to be replenished in sufficient quantities each day through the food you eat.  If you suffer with Celiac Disease, your body isn’t able to extract nutrients as easily from food, and a B-Complex supplement may help to keep up a steady good balance of energy levels, positive mood and mental focus.

http://www.mayoclinic.com/health/celiac-disease/DS00319

Guest Blog Post by Carol Kicinski, a professional recipe developer, food writer and TV chef all gluten free.  Visit her blog at http://simplygluten-free.com/   Carol talks about her journey to health with gluten sensitivity.

Celiac Disease and gluten intolerance can play cruel tricks on the body – despite eating well and taking vitamins and such, our bodies have difficulty absorbing nutrients.  This can often be frustrating, especially when one has finally committed to a gluten free diet and is in the healing process.

In simple terms, what happens to the body according to research for anyone with any kind of gluten sensitivity is that the body treats gluten as a toxin, it attacks it and in doing so also damages the small intestine.  The damage to the small intestine is what makes it difficult to absorb nutrients and can cause over 300 symptoms ranging from digestive issues, infertility, migraine headaches, exhaustion and a whole host of other, equally unpleasant.  The only “cure for gluten sensitivity or Celiac Disease is to avoid gluten – No Gluten EVER!

I was diagnosed with gluten sensitivity almost 20 years ago.  At that time there wasn’t much information available and a lot of the information that was available was often incorrect.  As a result my journey on the road to good health was often rocky with a few big potholes in the way.

I suffered from severe migraine headaches, adrenal fatigue as well as a few other symptoms.  I was malnourished and so exhausted I could barely make it through the day.  Obviously I was willing to do whatever it took to regain my vitality and good health.  Committing to a gluten free diet was of course the first step and one I willingly took.

You can imagine my frustration when after committing to a gluten-free diet I found that my symptoms would disappear and then mysteriously return again, despite my vigilance (or so I thought) and commitment to remaining gluten free.

Make sure the supplements you take are Gluten Free!  Many contain fillers from wheat.

As part of my recovery I was told to take certain vitamins and supplements to help my body heal.  I took handfuls of pills every day thinking I was doing the right thing.  It never occurred to me that the vitamins I was taking would or could contain gluten!  But sure enough, after more education, I learned that vitamins can indeed contain gluten and every day I was actually ingesting small doses of gluten which my body perceived as toxic.  This is not unlike ingesting small doses of rat poison every day!

At one point I became severely anemic and was told to take iron supplements.  I dutifully followed my doctor’s instructions, bought and took the iron and started to get worse and worse.  My intestines were in knots and I started to experience horrific pain.  I couldn’t sleep, I couldn’t function.   And the anemia was not getting any better!  Come to find out that one of the main ingredients in my iron supplements was wheat!  It is one thing to get ill after knowingly cheating and eating a gluten-filled cupcake or loaf of bread, it is quite another to get ill when doing what you think is the right thing to do!

Fortunately the awareness of gluten sensitivity has increased a lot in the last 2 decades.  With the increase of awareness came the increase of products that are properly labeled for “gluten free”.

Oh!   How I wish Wellesse supplements had been available to me back then!  Their products are not only gluten-free but are in liquid form which makes them fast absorbing; something that can make all the difference when in the process of healing the body.  After all, if the vitamins and supplements you pay for and take daily are not being absorbed and utilized by the body, then ultimately they are just a total waste of time, effort and money.

Even though I am now diligent about maintaining a gluten free lifestyle, my body still needs help in the form of extra vitamins and supplements.  Wellesse makes all the supplements I need to maintain my health and vigor including a Multi-Vitamin, Vitamin D, B Complex , Calcium and Iron supplements.

I am personally so grateful to Wellesse.  This is a company who really understands gluten sensitivity and what our bodies need in order to regain and maintain optimum health.  I am also so grateful that the products they make are not only highly effective but that they taste so good also!  I am willing to do whatever it takes to maintain my health, so in the past I have choked down some pretty nasty tasting stuff towards that end – but what a pleasure to take something that is helping my body and actually has a pleasant taste! 

In spite of all the advances in awareness of gluten sensitivity, we who suffer from this disease must be our own advocates and ultimately the responsibility of our health and of those of our families lies on us.  We need to be diligent, read labels, ask questions and take nothing for granted.  However, it is so nice to have a little help and Wellesse is providing more than a little help!

Thank you Carol!  Please visit her website for wonderful gluten free recipes http://simplygluten-free.com/
 

Understanding the  Differences between Celiac Disease and Gluten Sensitivity

An accurate diagnosis of Celiac Disease can be quite difficult and in many cases takes many tries over a number of years.   Symptoms can often be very similar to other diseases, including irritable bowel syndrome, Crohn's's disease, ulcerative colitis, diverticulosis, intestinal infections, chronic fatigue syndrome, and depression.

Blood tests are the first step in a diagnosis of celiac disease, but will not be accurate if you've already adopted a gluten-free lifestyle.   A doctor will order one or more of a series of blood tests to measure your body's response to gluten (after re-introducing gluten, if necessary), and may even suggest a biopsy of the lining of the small intestine to confirm.  It's important to rule out Celiac Disease, because if left undiagnosed, the nutritional deficiencies and intestinal damage inherent in its progression can be incredibly damaging.

Research estimates that 18 million Americans have non-celiac gluten sensitivity. That’s 6 times the amount of Americans who have celiac disease.

If you have been suffering symptoms that seem related to gluten, it may be possible that you have non-celiac gluten sensitivity. Research indicates gluten sensitivity does not seem to be genetically driven, and is considered a less-severe non-specific immune response, in comparison to Celiac Disease.

Symptoms appear hours or days after ingestion of gluten with gluten sensitivity, but symptom expression ranges from no symptom expression, to weeks/months/years of gluten ingestion in those with Celiac Disease.

Gastrointestinal distress, and the long term effects of nutritional deficiency are common in those eventually diagnosed with Celiac Disease ~ some of the symptoms of gluten sensitivity are similar in gastrointestinal discomfort, but more often include regular episodes of headaches, depression and fatigue after ingesting gluten-containing products.

Talk to your doctor or medical practictioner if you think you may be reacting to gluten.  Its the first step to a correct identification of what's happening in your body specifically.  The end result?  For both a Celiac Disease diagnosis and gluten sensitivity, a 100% gluten-free lifestyle is the only known way to prevent symptoms.

Celiac and Gluten Sensitivity Resources

 Are you brand new to the gluten-free world?  Have you been struggling with how to incorporate a gluten-free diet?  Still not sure whether a gluten-free lifestyle is really what will help?  There are a number of outstanding national resources for in-depth information about gluten-free living, celiac disease, gluten sensitivity, and related nutritional guidance.  Everything from adjusting to a new diagnosis of Celiac Disease, to learning about common vitamin and mineral deficiencies, to finding a better recipe for gluten-free pancakes can be found within the volumes of quality information these organizations and websites provide.

Celiac Disease Foundation (CDF)

http://www.celiac.org/

Home of the Gluten Free Resource Directory   http://cdfresourcedirectory.com/

Gluten Intolerance Group (GiG)

http://www.gluten.net/

Education and Resources, Certification/Accreditation, Local Branch Support and more....

National Foundation for Celiac Awareness (NFCA)

http://www.celiaccentral.org/

Dedicated to Raising Awareness for Celiac Disease and Gluten Intolerance

Celiac Disease Awareness Campaign – National Institute of Health

http://www.celiac.nih.gov/

Current, comprehensive, science-based information about the symptoms, diagnosis, and treatment of celiac disease and gluten sensitivity.

University of Maryland - Center for Celiac Research

www.celiaccenter.org

Dedicated to Raising Awareness for Celiac Disease and Gluten

Celiac Sprue Association

http://www.csaceliacs.info/

Celiacs Helping Celiacs

Wonder where “Gluten” comes from?    The word “gluten” is from the Latin for “glue”~  

Gliadins, along with glutenins make up what we typically refer to as gluten, when they combine with starch.  It is the gluten found in wheat, barley, rye, and sometimes oats that seriously affects those with Celiac Disease and gluten intolerance or sensitivity.

In a study published this year in BMC Medicine, researchers identified gluten sensitivity as a disorder distinct from celiac disease, in part because the intestine doesn’t appear damaged. Stefano Guandalini, MD, director of the University of Chicago Celiac Disease Center describes gluten sensitivity as “everything that is not wheat allergy or celiac disease, and yet these individuals experience adverse events when they ingest gluten.”

If a person with celiac disease eats gluten, the lining of their small intestine becomes inflamed and damaged. That hampers the absorption of nutrients and can lead to malnutrition and weight loss.  Those with gluten sensitivity have symptoms ranging from mild to severe GI issues, headaches and many other symptoms mimicking celiac disease.   Unlike an immune system response, such as those with celiac disease suffer, gluten intolerance is a gastrointestinal system response where gluten either irritates the digestive system, or cannot fully be broken down.

Why?

“The prevailing theory is the hygiene hypothesis,” Guandalini says. “Because of our ultra-clean environments, children aren’t exposed adequately to antigens in the environment while their immune systems are developing. If the gut has not been taught to deal with antigens properly, the immune system responds toward gluten with intolerance. In contrast, celiac disease is rare in less sanitary, developing countries.” Another important note, for celiac sufferers and those with gluten sensitivities, according to Scot Lewey, DO, spokesman for the American College of Gastroenterology, is that grain strains today have been biologically engineered to include a much higher gluten content, as a way of warding off insects and creating baked goods with more “spring”.

If you think you react badly to gluten, see a doctor for celiac testing before you start any gluten-free diet. “One has to first rule out and investigate celiac disease,” Guandalini says. “We are very passionate about that. If you think you might have celiac disease, the biggest mistake is to begin a diet without being tested.”

Be aware that eating completely gluten-free can cause deficiencies in iron, vitamin B12, vitamin D, magnesium, fiber, and other nutrients because gluten-containing breads, cereals, and grains are fortified, and in most cases, their gluten-free counterparts are not.

Naturally, fruits, vegetables, legumes (beans) meat, eggs, nuts and most dairy products are gluten free.  Original source foods (ie. as unprocessed as you can find) make the healthiest base for a gluten free diet, as is a daily regimen of dietary supplements that fill in the gaps.  Your doctor or nutritionist will know best which supplements meet your specific needs.

SOURCES:

http://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-intolerance-against-grain?page=3

Gottesman, Nancy. Is the diet du jour good health or great hype? Going gluten-free. Natural Health Magazine, June 2012; p.54-56

Featured blog post by guest blogger, Brittany Angell, of www.realsustenance.com and author of "Essential Gluten Free Baking Guides Part 1 & 2".

Our bodies work as a single unit.  Wouldn’t this imply that it's very likely that many if not all of our health problems are connected to each other in some way?  Research shows that inflammation is the underlying demise to almost every health disruption or disease.  Celiac disease is an autoimmune condition and as such, those who have it are especially prone to inflammation.

Perhaps you have some lingering problems, or outside health issues that you never tied in with your celiac diagnosis. Or maybe years after a celiac diagnosis you gained additional health problems?  There could be a reason for that.

The following heath issues have been found in connection with Celiac Disease:

• Autoimmune thyroid disease
• Autoimmune liver disease
• Rheumatoid arthritis
• Addison's disease
• Sjögren's syndrome
• Anxiety
• Depression
• Infertility
• Cancer; pancreatic, stomach, lymphoma
• Thyroid Disease
• Appendicitis; gall bladder, kidney or liver problems
• Osteoporosis
• Turner Syndrome
• Type 1 & 2 Diabetes
• Down Syndrome
• Liver Disease
• Williams Syndrome
• Anemia
• Lupus
• Food Allergies
• Canker Sores
• Difficulty gaining or losing weight.
• Frequent infections/illnesses: sinus, strep throat/tonsillitis, bronchitis, ear infections etc.
• Dental issues.
• Asthma
• Hair issues; hair falling out, thinning or bald spots
• High and Low Blood Pressure

You can reduce your risks or even reverse many of these health conditions. Follow these ten tips for improved wellness.

• Follow a gluten free diet
• Maintain a healthy intake of the vitamins and minerals, try Wellesse Liquid supplements for improved absorption.
• Exercising regularly
• Eating a balanced diet- loaded with organic fruits and vegetables, organic meats, reducing sugar and allowing healthy fats.
• Taking the time to seek out additional food intolerances and removing any problem foods from your diet.
• Manage stress
• Get enough sleep each night
• Hydrate!  Water intake can make or break you. Be careful to avoid excessive intake of sugary beverages.
• Seek medical attention as needed, being sure to find a doctor willing to deeply investigate the underlying cause of health issues.
• Enjoy each day!

In honor of Celiac Awareness Month, take the time to investigate your health further and to encourage the one’s you care for to do the same. Many chronic health issue’s can be remedied with a little bit of self-love and education.

About the Author:

Brittany Angell is the Author of the best selling Essential Gluten Free Baking Guides Part 1 & 2 . As founder of this fast growing allergy free food blog Brittany has created over 300 diverse and delicious recipes that are primarily gluten & dairy free. Additionally, she strives to serve the entire allergy free consumer by developing creative, unique and hard to find recipes that are also soy, egg, corn, sugar and grain free.  Visit www.realsustenance.com

Celebrate Celiac Disease Awareness Month, May 2012

Want to learn about the gluten-free world people with Celiac Disease work within to keep their bodies healthy?  From gluten-free foods, to vitamin and mineral supplementation, people with this autoimmune disease work hard to build a lifestyle that works within the boundaries their bodies have set for them.  It’s getting easier and easier, as science and product companies are increasing their own awareness of the gluten-free lifestyle, and offering a much more pleasing and healthful variety of consumer goods for this increasing population.

Celiac disease is an autoimmune disorder triggered by eating gluten, a protein found in wheat, barley and rye. There are more than 300 symptoms of Celiac Disease, and sufferers experience a wide variety of symptoms, individual to their own body’s reaction.  One person might have abdominal pain, while another person finds they become irritable or depressed. Some patients develop celiac symptoms in childhood, while others feel healthy far into adulthood. Some people with Celiac Disease have no signs or symptoms. These differences can make diagnosing Celiac Disease extremely difficult, resulting in 95% of celiac sufferers undiagnosed or misdiagnosed with other conditions.  If you have been suffering symptoms that seem related to gluten, it may also be possible that you have non-celiac gluten sensitivity. Researchers are just beginning to explore non-celiac gluten sensitivity.  The innate immune system does not have an immune-response memory to invading organisms. The immune response is not directed towards a body’s own tissue, but to the gluten it considers a threatening invader. 

Celiac and Gluten-Free Fast Facts, Reported by the National Foundation for Celiac Awareness: 

• Celiac disease is an autoimmune digestive disease that damages the villi of the small intestine and interferes with absorption of nutrients from food.

• One in 133 Americans have celiac disease.

• An estimated 3 million Americans across all races, ages and genders suffer from celiac.

• 95% of celiacs are undiagnosed or misdiagnosed with other conditions. (Source: Fasano A, et al. Arch Intern Med. 2003;163:286-292.)

• 6-10 years is the average time a person waits to be correctly diagnosed. (Source: Daniel Leffler, MD, MS, The Celiac Center at Beth Israel Deaconness Medical Center)

• 5-22% of celiac patients have an immediate family member (1st degree relative) who also has celiac.

• Celiac disease can lead to a number of other disorders including infertility, reduced bone density, neurological disorders, some cancers, and other autoimmune diseases.
• There are NO pharmaceutical cures for celiac disease.

• A 100% gluten-free diet is the only existing treatment for celiac today.

• A positive attitude, 100% of the time, helps celiacs create a gluten-free lifestyle for themselves and their affected family members.

• The celiac disease diagnosis rate may reach 50-60% by 2019, thanks to efforts to raise public awareness of celiac disease. (Source: Datamonitor Group, 2009)

• Gluten-free sales reached more than $2.6 billion by the end of 2010 and are now expected to exceed more than $5 billion by 2015. (Source: Packaged Facts, 2011)

Learn more about Celiac Disease, its symptoms, and lifestyle choices of those with the disease as we continue to explore the gluten-free life all through the month of May, in honor of Celiac Disease Awareness Month.  Click here for giveaways and great product information all month long!

Don't push the envelope.

In my years of working with weight loss surgery patients the best advice is to follow directions, especially in the first weeks and months after your surgery. I have seen people get themselves into trouble, and back into their surgeon's office, by advancing their diet too quickly. Guidelines for the diet progression vary greatly between surgery types and surgical practices. Even with these variations, I am certain you won't find any surgeon or dietitian allowing a sub sandwich on the way home from the hospital or pepperoni pizza three weeks postop.

Allow time for healing.

The diet progression is necessary to allow for healing of sutures and/or staple lines. You want to avoid any food that is going to cause retching, regurgitation, or vomiting because any of those reactions puts pressure on those sutures and/or staple lines. Your dietitian will give you diet steps and guide you through the progression until you are able to tolerate a regular diet.

The typical diet progression to a regular diet is

1. Clear liquids,
2. Full liquids,
3. Puree or smooth foods, and
4. Soft foods.

Yes, it can seem like forever before you can eat "normal" food again. But remember eating "normal" is what got you to weight loss surgery. It's time to develop a new normal as you work with your new tool. Even though a food may call your name, don't push the envelope.

Eat Smart…

Vicki Bovee, MS, RD, LD

www.simplysmartfoods.com

Ah, stress.  We’ve all got it, and we all manage it differently, for better or worse.  But have you thought about the actual effects consistent, unresolved stress can have on your body and mind?

It’s important to realize that a little stress can actually be beneficial and keep your body functioning in the way it was built to; but a constant barrage of stressors, with no outlet for relieving emotional and physical symptoms can be very unhealthy.  Once you recognize how your body responds to stress, whether mostly emotionally with changes in mood or eating habits, or physically with tense muscles or headaches, it is easier to put a finger on the things causing it, and if not change the stressors themselves, begin to make positive changes in  your responses to them.

Here are some physical signs to look for:

• Faster heartbeat
• Quicker breaths
• Tighter muscles
• Higher Blood Pressure

 Encourage those you love (including yourself!) to look into identifying the things causing stress in their lives and work with them to adopt positive, realistic ways to reduce their stress. Doing so will help reduce the chances of long-term negative health consequences like heart attack, stroke, depression, gastrointestinal issues and a variety of skin problems.  Keeping up with your vitamin regimen can help balance the physical effects of a stressful life.  Proper Vitamin D3 levels and a steady supply of B Vitamins, which are depleted during stressful moments, are especially helpful.

 WebMD and Mayo Clinic websites have quality sections on stress identification and management, including videos and questionnaires to help you manage stress.Check them out!

WebMD Life Balance

http://www.webmd.com/balance/stress-management/

WebMD Video clip – How to Overcome Emotional Eating 

http://www.webmd.com/mental-health/video/tips-to-overcome-emotional-eating

 Mayo Clinic Stress Basics

http://www.mayoclinic.com/health/stress-management/MY00435

 Mayo Clinic Stress Assessment

http://www.mayoclinic.com/health/stress-assessment/SR00029

B Vitamins play many important roles in the body, but did you know they can also reduce the affects of daily stress on your health?

All B vitamins help the body convert food or carbohydrates into fuel to produce energy.  Often referred to as the B-Complex vitamins, the group of 8 essential B vitamins also helps to metabolize fats and protein and are important for healthy skin, hair, eyes and liver and are critical to proper nervous system function.  Wow - they do a lot for the body!

• When our bodies are under a lot of physical or emotional stress, B-vitamins and other key nutrients are the first to be depleted. The body not only needs these specific nutrients to combat stress, but it must also replace the nutrients that stress uses up.
   
• If you are deficient in B vitamins, your body may not be able to convert food into energy properly.  This is why higher doses of B vitamins are often used in energy drinks or shots to give a quick boost. 
   
• When it comes to stress, B vitamins can help by working with brain chemistry and balancing neurotransmitters; thereby, helping to reduce the effects.
   
• A B-Complex vitamin supplement containing thiamine, riboflavin and niacin may be most helpful in dealing with physical stress.  These are often recommended for high stress from injury or after surgery.
   
• Because B-Complex vitamins are water soluble, they do not accumulate in the body and must be replenished each day from food and supplements if needed. 

Whether you are under continual stress or just occasional high stress, taking a liquid B-Complex vitamin supplement may help.  Plus, B vitamins are good for a lot of other things too and help provide that extra boost of energy and focus you may need.

In the News...

After two trials published last month showed bariatric weight surgery leading to greater improvements in diabestes,  another study has found that bariatric surgery is a better diabetes treatment in obese patients than medical therapy, Italian researchers said, confirming results from other recent trials.

In a prospective cohort study involving 30 morbidly obese diabetic patients undergoing laparoscopic sleeve gastrectomy, compared with 30 similar patients receiving usual drug-based care, measures of diabetic control were improved far more with the surgical procedure, according to a group led by Nicola Basso, MD, of the University of Rome "Sapienza."

Patients receiving medical therapy showed modest improvements from baseline in major diabetic outcomes after 18 months -- fasting plasma glucose levels fell by more than 30 mg/dL and hemoglobin A1c values declined by one percentage point -- but diabetes was nearly eradicated in the surgical patients, Basso and colleagues reported online in Archives of Surgery.

However, after the New England Journal studies appeared last month, the Endocrine Society issued a statement cautioning against routine recommendations of bariatric surgery for obese diabetic patients.

The group noted that compliance with long-term lifestyle change is vital for patients undergoing bariatric surgery, and not every patient can handle it. Risks of surgery are also a consideration, the society said.

Read rest of story here at www.medpagetoday.com http://www.medpagetoday.com/Cardiology/Diabetes/32200

The Earth Won't Wait, Will You?

This Earth Day, April 22^nd, 2012 marks the 42^nd anniversary of global recognition of the need to protect our environment.  Protection and preservation of Earth’s natural resources and our environment are critical directives across the globe.  We can and should continue to push for community, state, country and global level changes in favor of renewable, sustainable use of our resources, and fight for healthier choices for our planet.

Challenge yourself this Earth Day to include changes on a personal level as well.  While you are thinking about and involving yourself in Earth Day activities (recycling, conserving water, planting trees, advocating for policy change) think of your body as a miniature Earth.  The same principles for preservation, renewable and sustainable use of resources apply to your body. 

Sunshine = Vitamin D3

Energy=B-Complex / B-12

Strength = Calcium

Movement = Glucosamine and Chondroitin

Sustain your body’s natural resources and bring sunshine, energy and strength to your world with supplemental nutrients such as Calcium, B Vitamins and Vitamin D.  Your body deserves the same healthy treatment the Earth needs.  Minimize pollution, increase greenery, and find clean, natural solutions to adopt into your life.  Go beyond thinking local, to thinking personal this Earth Day….you will benefit and the world will benefit from your better health.

April is Foot Health Awareness sponsored every April by the American Podiatric Medical Association.  Feet are the root of your body and play a very important role in overall health.  Learn more...

Believe it or not your feet contain ¼ of your bodies bones, 33 joints and over 100 different muscles, tendons and ligaments. They are the foundation of the body and a solid foundation is a must for good body mechanics. Problems with your feet will often lead to issues up the chain including ankle joint pain, knees and the entire spine. Besides the more obvious aches and pains caused by foot irritants, there are deeper issues that can be signaled by the feet.  Health practitioners will often evaluate a persons walking gait as a clue to underlying problems from diabetes and peripheral neuropathy to low back syndrome and muscle imbalance (for more information on this go to http://www.caring.com/articles/things-walk-reveals-about-health?utm_source=care2&utm_medium=partnership). 

By becoming more aware of how you stand and move on your feet, you can improve your chances for early detection as well as possible prevention of certain troublesome foot or foot related ailments like joint pain. Here is a simple series of exercises you can do to help keep your feet healthy and strong for better joint health overall.
 

For the lower legs and core muscles:
 
1.    Start by taking your shoes off and standing tall with your feet and knees pointed forward - head, shoulders, and hips in good upright alignment. Feet should be a comfortable distance apart, no wider than your hips. 

• Try to distribute your weight evenly across the bottom of your feet - from front to back and inner to outer edges. Feel for a natural lift at your arches.
• Spread your toes and let them rest lightly on the floor.
• Now shift your weight slightly side to side and front to back  - feel for the connection between your feet, the floor and the core of your body.

2.    Next rise up onto your toes and then roll back onto your heels several times, while keeping the knees softly bent and the body upright. Feel the limbering effect this can have on your feet and ankles. 

3.    Now do 10 to 15 calf raises working on a slow assent to your balls of your feet, hold and balance for a count of 3 and then a slow descent bringing the heels back to the ground. 

4.  Finally walk forward and back 10 to 20 steps on your heels, keeping your forefoot and toes as high off the ground as possible.
 

These low leg strengtheners will help keep both the front and back muscles of the lower leg and ankle muscles both strong and mobile. 

 
For bottom of the feet

For the muscles and tissues on the bottom of the feet you can perform the towel scoot exercise. This exercise series has been used to strengthen the muscles of the ankle and foot. It is also helpful for various problems with the connective tissue (fascia) under the foot.

1.    From a seated position place a towel flat on the floor out in front of your foot and use your toes to pull and scoot the towel in towards your body. 

2.    Then try to reverse the action pushing the towel with your toes out away from you.

3.    Next place the towel to the side of the foot and use your foot to scoot in towards your body. Follow this with a reverse action, scooting the towel back away from your body.

4.    Repeat these actions on the other foot.

If you are having pain or trouble completing these exercises you should seek medical advice before continuing with any exercise program. Also keep in mind that proper calcium and vitamin d supplementation is key to healthy bones to support healthy joints.  For additional joint health aid take a liquid glucosamine and chondroitin supplement.

Welcome to a healthier life!
www.kathystevensfitness.net

For National Stress Awareness Month - Can Stress Cause Weight Gain?  Yes!

Weight gain may be caused by many factors, some controllable, some not; but did you know that stress may contribute to weight gain?  There are several reasons why higher stress levels may cause you to gain weight or make it more difficult to lose weight.

Cortisol – a stress hormone

Cortisol is a stress hormone that is released by the body as a protective response causing a burst of energy, shifts in metabolism, rapid heart rate, increased blood flow and focus.  Whether it’s stress at work, home or other life crisis, prolonged stress periods may lead to weight gain as well as other serious health risks.

1. Slower Metabolism -- Too much cortisol released from stress can slow your metabolism which burns less calories and leading to weight gain, even if you still eat the same amount you did before.
    
2. Cravings for the bad stuff and more of it  - We’ve all been there.  Who wants to eat vegetables when you are stressed out?  Ice cream, chips, candy, alcohol and fast food sound much better; but of course, may cause weight gain if consumed too often.  Excess stress can also cause you to consume more than you normally would.  All of which means more calories in than out and equals weight gain.
    
3. Increased Fat Storage -- Increased levels of stress are linked to greater amounts of abdominal fat stored, which is also linked to greater health risks such as heart disease and diabetes.
    
4. Swinging Blood Sugar -- Prolonged stress may cause blood sugar levels to go up and down, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to even greater health problems, like heart attacks and diabetes.  Eat short, small meals throughout the day to even out blood sugar levels.
    
5. Too Much Fast Food – It’s easy, it’s fast but we all know it leads to weight gain even if you order the salad – with all the dressing, croutons, nuts, cheese, etc.  Pizza anyone?  Taking the time to cook a healthy meal is not easy and you do have to plan ahead.  Grab a Subway sandwich if you have to eat fast food with just oil and vinegar or order a salad with low fat dressing on the side.
    
6. No Time for Exercise – It’s even more difficult to find time to exercise in our busy lives.  Before work, after work, during work or not at all if a deadline is looming.  Try to fit in little exercises here and there if you can.  Exercise is a wonderful stress reliever.

As part of your weight loss plan be sure to monitor the stress levels in your daily life and how it is affecting your eating habits.  B vitamins can also become depleted during stress and are important in reducing the affects of stress.  Taking a B Complex supplement  or a multivitamin with B Complex vitamins may help minimize the affects of daily stress and help with mental focus.

Learn more about controlling stress and some easy tips to relieve stress here and here.

For more information on National Stress Awareness Month visit http://stressawarenessmonth.com/

Research has shown that those with Celiac or who follow a gluten free diet may benefit from certain nutritional supplements to help guard against common deficiencies caused by malabsorption.

Celiac disease is an autoimmune condition that causes degradation of the finger-like projections, called villi atrophy, in the intestines which leads to painful inflammation after ingesting protein found in wheat, barley and rye - gluten.  This makes it much more difficult to absorb certain nutrients from food and even most supplements.

Whether you are a newly diagnosed celiac disease patient or are following a gluten free lifestyle for other reasons, you may have a number of nutrient deficiencies including iron, zinc, vitamin D and several B vitamins. In addition, you may be falling short on fiber, calcium and magnesium; due to many gluten free products not being enriched or fortified with these nutrients.

Not everyone with celiac disease will have the same nutrient deficiencies due to several factors that affect the likelihood of nutrient deficiencies; including the length of time you have had celiac disease prior to being diagnosed, the extent and location of damage in the small intestines, the degree of malabsorption of nutrients, any medications you were or are taking that block nutrient absorption and other factors related to health.

Common Nutrient Deficiencies:

1. Folic Acid - folate levels are lower in gluten-free products, works with B12 to make and maintain cells


2. Vitamin B12 - B12 deficiency is common, increasing with age, but even more common in Celiac.  Some studies show a direct correlation between Celiac and B12 deficiency.


3. Vitamin B6 - Involved in over 100 enzyme reactions, mostly protein metabolism.  Those with Celiac absorb less of the B6.


4. Vitamin D - Very important for absorption of calcium.  Decrease in the function of the upper intestines, common in Celiac, can compromise vitamin D activity and function and therefore absorption of adequate calcium.  Vitamin D also supports the immune system and may also reduce inflammation in the intestinal tract.


5. Calcium & Magnesium - Bone disorders are common in celiac disease with osteoporosis in over 25% of all patients at time of Celiac diagnosis and 40% with osteopenia.  Risk of fracture is 30% higher.  Many who follow a gluten free diet are also dairy free or lactose intolerant, making it even more difficult to get adequate calcium.


6. Iron - Iron deficiency anemia is the most common extra-intestinal symptom of Celiac. May be corrected after following a gluten free diet.  Always get tested before taking an iron supplement.


7. Fiber - Often a gluten free diet is lacking in fiber as well, especially if completely grain free.  A prebiotic fiber may be helpful for both providing added fiber and growth of good bacteria.

How will you know if you have a nutrient deficiency? Talk to your gastroenterologist about your concerns and get tested. Research shows that some nutrient deficiencies in celiac patients are evident even after years on a gluten free diet (which can reverse some of the villi atrophy, the cause of nutrient malabsorption). However, adherence to the gluten free diet and use of dietary supplements when indicated will improve health and may help reverse nutrient deficiencies.

Look for Certified Gluten Free Liquid Supplements

Many tablets and pill supplements contain a small amount of gluten as fillers and are also more difficult to absorb and digest for Celiac due to malabsorption.  A certified gluten free liquid supplement is a great choice - they absorb quickly and are easier to digest because they do not have to be broken down first in the stomach. 

References:
Doherty C, Dennis M. Nutritional Supplements for Celiac Disease: What You Need to Know. New England Celiac Conference 2011.

Malterre, Tom, MS, CN. Digestive and Nutritional Considerations in Celiac Disease:  Could Supplementation Help? Alternative Medicine Review Volume 14, Number 3, 2009.

“Good health adds life to years”  World Health Day, April 7^th, 2012

This thought-provoking slogan highlights the focus of the World Health Organization’s annual World Health Day, April 7^th, 2012.  The WHO has chosen healthy aging as their global health challenge this year, and will raise awareness of the many social and health related implications of a rising population of aging adults across the world.

As scientific advancement and health education work together with higher quality of life and increased life span, rapid growth of the aging population has come into its own set of special and common health concerns.  The WHO is concentrating on educating the world, from global leaders to public citizens, of the particular social and health concerns facing the aging population, including:

• Challenging stereotypes of uselessness and lack of worth facing elder populations around the world
• Focusing on promotion of value and inclusion of the elderly population in everyday society
• Challenging health care systems throughout the world to strategize and plan ahead for a boom in elderly population throughout the world.

In looking back at their “Good health adds life to years” slogan, its important to consider those close to us, the quality of their health, of their care and of their lives.  The healthier we are, the longer we participate in society, the more valuable our contributions to the lives of those around us.  Are the elderly that you know healthy, active and participating in your community?  Can you see a link between those older adults that are healthy and well cared for, and the strength of their participation and activity in your community? 

Check out the World Health Organization’s website for more information about this special campaign to raise awareness of the needs of an often neglected and rapidly growing elderly population in our own communities and across the world.

http://www.who.int/world-health-day/en/

In honor of National Stress Awareness Month, April 2012.  Stress affects nearly everyone at some point - you, me, your kids, your parents, coworkers, etc. 

The key is to recognize what are the causes of your stress and use coping skills to mitigate potential stress related problems and how to manage your stress.

What is stress?
First let’s look at what stress really is.  Stress is the collection of physical and emotional changes we experience in response to the demands of a stressor.  A stressor is any event that triggers stress.  This includes any life experience large and small, positive or negative. From getting married, buying a new house, and losing a job to an argument with a friend, ticket for speeding or bang on your elbow; if you experience it, your body systems are reacting. These events can qualify as stressors to your normal state of being. 

Survival Mode
When we are stressed our brain activates the autonomic nervous system, which provides unconscious control of body processes such as heart rate, blood pressure, sweat production, chemical and hormone release. These responses are designed to help us survive when faced with very stressful situations (fight or flight reactions). If they are happening (even to a smaller less life threatening degree) chronically or without proper recovery, the same life saving reactions can result in negative effects on our overall health and wellbeing. Chronic and unresolved stress has been linked to health problems like headaches, insomnia, and indigestion as well as major diseases such as cardiovascular disease, diabetes, mental health disorders and certain cancers.  So what is a stressed out person to do?

1.    Practice Stress Awareness: Recognizing and preparing for those things that are current or impending stressors.  The best way to do this is to make a monthly list of things you think will be stressful or are currently stressing you out.

2.    Implement Constructive Thinking Patterns:  The natural follow up to step one.  After each of the stressors listed in step one, provide three or four constructive suggestions for reducing or avoiding the stress.  For example, if you listed bill paying as a stress, then think of three areas you can cut back on during the month to save money. It may not completely solve the problem, but it will make you feel like you are moving in the right direction. Dividing a stressor into smaller tasks will always make it seem more doable. The first step will lead to the next and a positive attitude will keep you on the path to success.

3.    Make Healthier Life Choices:  Focus on what you ‘do with’ and ‘put into’ your body.  Lack of attention to proper nutrition, exercise and rest will always exacerbate stress related problems. Exercise in general is a great stress reducer. Any exercise can be helpful as long as it is done with proper progression and safety. The simple process of increasing blood flow to the brain via exercise is probably the reason people often report that a long walk or jog helps them ‘clear their mind’ and feel better both physically and emotionally. Less traditional or complementary therapies have become more and more popular as part of a stress reduction program.  A survey done in 2007 by the National Center for Health Statistics found that the following therapies are growing in popularity due to reported stress reducing results:

o   Deep Breathing

o   Meditation

o   Massage

o   Yoga

o   Imagery

o   Pilates

o   T’ai chi

Healthy Diet and B Vitamins for Stress
Keep in mind that healthy eating and supplementation are also key interventions to unhealthful stress. Foods or supplements rich in B vitamins are believed to help with anxiety and stress control. Take a liquid multivitamin with B Complex vitamins and if more is needed take an additional liquid B Complex vitamin supplement with higher levels.  Research shows that deficiency of essential B-vitamins like B6, B9 and B12 may contribute to poor mood and feelings related to anxiety and depression.
 
Get Your Z's or Meditate
We can’t all sleep a solid 8 to 10 hours per night but we can do our best to rest more.  Go to bed at a decent time and make sure to avoid stimulants such as caffeine or tobacco products later in the day. Take a catnap or simply close your eyes and meditate during the day. When your body is tired it will usually let you know.  Try to beat it to the punch by plugging in appropriate R&R throughout your week, month and year.
 
So face the facts, we will all be exposed to a variety of stressors, the question is; are you ready an willing to stop stress before it stops you?!?

April is Stress Awareness Month and National Humor Month - what a great combination! Nothing like a little humor to relieve stress.

 
This year marks the 20th year in a row that April 1-30 has been officially designated as National Stress Awareness Month (http://stressawarenessmonth.com). During this thirty day period, stress experts and other health care professionals are encouraged to join forces to increase public awareness about both the causes and cures for our modern stress epidemic.

Sponsored each year since 1992 by The Health Resource Network, Inc. (HRN), a non-profit health education organization, Stress Awareness Month is a national, cooperative effort to inform people about the dangers of stress, successful coping strategies, and harmful misconceptions about stress that are prevalent in our society.

Stress May Cause Serious Health Issues
Stress can result from many different factors, called stressors, stemming from one’s home, job, or personal relationships, and the different challenges and difficulties each day as a part of life.  Poorly managed stress can result in symptoms ranging from fatigue, headache, muscle tension, anxiety, loss of energy, and mood changes to serious health problems like high blood pressure and heart disease.

Once you are able to identify the sources of stress in your life, you can begin to manage it by taking charge of your life and avoiding or altering either the situations that bring you stress, or the way you react to them.

A few quick tips for relieving stress:

• Be sure to take time for yourself each day
• Try deep breathing or meditation
• Practice Yoga or just stretch while deep breathing
• Read a book
• Take a hot bath
• Laugh - read a joke or think of a funny memory
• Go for a walk or run - exercise is a great stress reliever
• Talk to someone about why you are feeling stressed
• Take a B Complex vitamin which can reduce the effects of stress
• Write it down in either a journal or blog
• Watch a funny old movie or home videos that makes you laugh
• Play or cuddle with your dog or cat - they love you no matter what!
• Have sex - sexual activity releases endorphins and other feel-good hormones
• Get a massage

For more details about National Stress Awareness Month 2012, please visit http://stressawarenessmonth.com. The Health Resource Network, Inc. (HRN) is a small, privately-owned, non-profit health education corporation (501C3), founded in Baltimore, Maryland in 1982.

How do you relieve the stress in your life?  We'd love to hear what works best for you!

If you take supplements already, you may be healthier overall.  If not, you might want to consider making that a part of healhier lifestyle choices.

Why?

According to a recent study by the Council for Responsible Nutrition released Thursday, it appears that dietary supplement users make healthier lifestyle choices than those who do not take supplements,

The survey found that supplement users engage in the following healthy habits in higher percentages than non users:

•“I regularly get a good night's sleep.” Supplement users, 70%; nonsupplement users, 63%;

•“I exercise regularly.” Supplement users, 64%; nonsupplement users, 54%; and

•“I try to eat a balanced diet.” Supplement users, 84%; nonsupplement users, 76%;

•“I visit my doctor regularly.” Supplement users, 73%; nonsupplement users, 62%;

•“I maintain a healthy weight.” Supplement users, 63%; nonsupplement users, 57%.

“Our study suggests that the majority of supplement users tend to be healthy people with positive attitudes about their diets and their overall health," stated Judy Blatman, SVP communications at CRN. "Given the daily challenges so many people face, making smart choices — such as incorporating dietary supplements into an existing wellness routine — can help many people reach their wellness goals and live healthier lives.”

The study also found that more than two-thirds (69%) of U.S. adults take dietary supplements. When asked why, 58% of supplement users said they took dietary supplements for overall health and wellness; additionally, 42% of supplement users said it was to fill in nutrient gaps in their diet.

The 2011 CRN Consumer Survey on Dietary Supplements was conducted Aug. 25 to 29, 2011, by Ipsos Public Affairs and funded by CRN. The survey was conducted online and included a national sample of 2,015 adults ages 18 years and older from Ipsos’ U.S. online panel. The survey has been conducted annually since 2000.

The report also states that "consumer confidence in dietary supplements remains steady, as the survey also finds that 84 percent of adults are confident in the safety, quality and effectiveness of supplements, with 82 percent in 2010 and 84 percent in 2009 indicating as such."

Source:  http://crnusa.org/CRNPR12-SurveyFindingsUsage031312.html

Supplements are not a replacement for a eating a healthy diet, but eating the right foods with all the essential nutrients every day can be challenging.  Taking a daily multivitamin, calcium and vitamin D for example can fill in those gaps for daily health and wellness. 

Joint pain can be acute or chronic; but in any case it can be a real pain!  In particular during ADL (activities of daily living).

So what is a person with joint pain to do? 

Well let’s take a look at the best things to do based on the type of pain you find yourself in.

Acute Joint Pain
The easy one is acute pain: Typically acute or sudden sharp joint pain is associated with injury or the irritation of an injury.  This is the knife stabbing or pinching sensation that happens suddenly as you move or bear weight on a joint area.  This type of pain is a red light indicator.  Stop what you are doing, have it checked by the appropriate physician and apply the principle of RICE – Rest, Ice, Compression and Elevation.

Chronic Pain
Second is chronic pain: This is the kind of pain most of those with joint conditions like osteoarthritis (O.A. -wear and tear disease) and rheumatoid arthritis (R.A.- systemic auto-immune disease) . In these cases you need to learn to live with a certain level of joint discomfort. The pain that may be worse in the morning or after be stationary for long periods of time and then feel a bit better once you get moving and warmed up.  It may only affect certain joints (O.A.) or affect the lining of all your joints (R.A.). It makes movement difficult but not impossible and continuing to move and exercise in short bouts to keep the tissues strong and synovial fluids moving is much better than giving in to the temptation of being more sedentary.  A few recommendations to make things feel better are as follows:

1. Exercise mid-day once you have been moving around a bit yet before you have become over-tired
2. Exercise in a warmer environment or with added clothing to keep the body and joints warm during movement
3. Limit the range of motion to avoid pain you might describe as higher than a 5 on a scale of 1-10 (moderate)
4. Limit repetitions and weight load on particularly sore joints (i.e. start with 5 to 8 reps verses 10 to 12)
5. On bad days opt for low weight bearing activities and exercises... Like seated exercises or those done in the water. Yoga and Tia Chi are also great low impact options.
6. Use the 2 hour pain rule – if your joint/s are more sore 2 hours after exercise than they were before exercising, you have done too much. In those cases you need to modify or cut back the next time you exercise.

Remember that, before you begin your exercise program, talk with your doctor and/or physical therapist. These professionals will be able to best assess your current condition and help you determine appropriate limitations. Also be sure to supplement your joints in the right way by taking a fast absorbing liquid glucosamine and chondroitin supplement.  It's very important to take it every day for best results.

Read more: http://www.livestrong.com/article/311566-exercise-recommendations-for-rheumatoid-arthritis/#ixzz1pxBBuBDE