Adrenal glands pump out key hormones into the entire endocrine system, which regulates how your body manages both internal and external events that may be life threatening. Everything from illnesses, injuries, emergencies, digestion, physical, mental and emotional events are perceived, identified, regulated and finally routine by the miracle of the endocrine system of glands. 

 Moreover, all glands are connected, interrelated, and affected by the other.  Without the smooth functioning of every element in the endocrine system, the body as a whole can malfunction.  The endocrine system is simply a group of filters that also produce life-sustaining elements (hormones) and passes them on to other glands in the system, much like what additives do to a car’s lubrication system.

 The endocrine glands secrete a particular set of hormones directly into the bloodstream to regulate all body functions. It stems from the Greek words “endo” (inside, within) and “crinis” (secrete) and—like the nervous system—is an information signal system. However, unlike the lightning rapid responsiveness of the nervous system, endocrine-based hormones effects start slow (unless it’s an adrenaline crisis) and are delayed in their response from a few hours to several weeks.  Other primary endocrine glands in addition to the adrenals include the pituitary gland, pancreas, thyroid gland, ovaries, testis and the hypothalamus.  Each of these glands are all very interrelated and dependent on one another.  In addition to the specialized endocrine organs mentioned above, many other organs have secondary endocrine functions, such as the kidney, liver, heart and the reproductive organs. For example the kidneys secrete endocrine hormones including erythropoietin and renin.

The Amazing Adrenal Glands:  Adrenal  101

Adrenal glands (also known as suprarenal glands) roles are widespread to numerous other functions, their biology and anatomy need discussion.  Anatomically they are actually two organs atop each kidney that watch over the body’s complex operational infrastructure. The adrenal glands are named for their location relative to the kidneys. The term “adrenal” comes from ad- (Latin, “near”) and renes (Latin, “kidney”). Similarly, “suprarenal” is derived from supra- (Latin, “above”) and renes.

The right adrenal gland is triangular shaped, while the left is crescent shaped.  As part of the endocrine system, they responsible for releasing more than 50 necessary hormones directly into the blood in response to stress.  Other hormone-releasing organs not part of the endocrine system discharge hormones more slowly through a system of ducts.  The reason why the release of hormones is more voluminous through the endocrine system rather than through smaller ducts, is because the body may require it in times of extreme stress.

The adrenals also synthesize corticosteroids such as cortisol and catecholamine’s, including epinephrine (a.k.a., adrenaline) a familiar hormone and a neurotransmitter known for its properties in its capacity to rapidly increase the heart rate, dilate air passages and contribute in the “fight-or-flight” response of the sympathetic nervous system.  An extreme phenomenon of this can be best illustrated by some well-known cases of people performing superhuman feats of strength under the influence of the well-known phrase “adrenaline rush.”  (Like the true story of a mother who lifted a car off her child.)

The adrenal glands also affect kidney function through the secretion of aldosterone, a hormone involved in regulating the concentration of blood plasma.  In general, all hormones are substances released directly from endocrine tissue into the bloodstream and travel to target tissue generating a response from outside stimuli. Among other things, they regulate disposition, growth and development, metabolism and tissue function.  The adrenals produce hormones essential to normal everyday functions, including sex hormones and the aforementioned cortisol, a highly effective stress responder.

There are two parts to each of the adrenal gland pair; the inner (medulla) part of the adrenal gland secretes a hormone (like adrenaline) which affects blood pressure, sweating and heart rate.  The outer (cortex) adrenal gland secretes a wide range of hormones that process fats, carbohydrates and proteins.   The cortex also secretes male sex hormones, and processes salts and potassium.  The cortisol hormone regulates nearly every type of organ and tissue within the body, including aldosterone.  In addition to its blood plasma function, aldosterone helps maintain appropriate proportions of water and salts within the body.

Adrenal Gland Disorders & Treatments

Adrenal gland disorders have the potential to affect every bodily function and are responsible for an extremely wide range of human body systems.  Their primary role is to produce necessary hormones that trigger numerous chemical processes throughout the body.  At birth some people cannot produce enough cortisol, resulting in adrenal tumors that can wreak havoc to the entire chain of the endocrine system, including the adrenals.  Also tumors in other parts of the endocrine system will have a telling negative effect on the adrenal glands. Adrenal infections or bleeding can be fatal without immediate treatment.  Some issues can be corrected with pharmaceuticals while others may require surgery.  Adrenal gland disorders (or diseases) may be congenital or acquired and may cause hyper function (overproduction) or hypo function (underproduction). Adrenal gland disorders are challenging to diagnose, but if left untreated, they can be life-threatening.  What follows are the most prevalent diseases and the myriad of symptoms involved.

Cushing’s syndrome

Pituitary tumors can overproduce corticotrophin in a condition known as Cushing’s syndrome.  The primary symptom is rapid weight gain mostly in the trunk, collarbone and puffing in the head—often referred to as “moon face.”  Other symptoms range from capillary dilation, thinning and hemorrhaging of skin tissue, bruising, general dryness, excess sweating, muscle weakness, excess hair growth or loss.  All endocrine glands react to problems stemming from other endocrine glands. The results can be insomnia, reduced libido, infertility issues, impotence and interference with a key enzyme in the biosynthesis of estrogens.  Due to the complexity of these conditions numerous treatment options have to be considered, including surgery, medication and even completely altering a patient’s entire previous medication regimen.  Medications previously prescribed for other medical issues problems may actually have negative side effects on the adrenal glands.

Addison’s disease

Addison’s disease is characterized by the insufficient production of steroidal hormones and although more rare, it often has more dreadful consequences than Cushing’s syndrome.  Its insidious nature makes it far more difficult to diagnose, and by the time it has been identified, its symptoms are far more unpleasant.  Headaches, sweating, muscle weakness, abdominal pain, fever, lightheadedness, diarrhea, vomiting, nausea, mood and personality difficulties, joint and muscle pain, changes in skin tone and complexion.  Finally, a condition labeled as Addisonian crisis may occur, symptomized by alarmingly low blood pressure and the onset of a coma.  Diagnostic features may include hypercalcemia, hypoglycemia, hyponatremia, hyperlakemia, eosiniphilia, lymphocytes and metabolic acidosis.  In sum, these symptoms can be a medical nightmare.   Once diagnosed, however, treatment—although extremely involved—is generally successful.  However, the patient’s life will never be the same.  When traveling, the sufferer is required to bear an i.d. tag or bracelet plus a syringe and a supply of cortisol should always be on hand.   Otherwise, patients are always at risk of having an Addisonian crisis.  President John F. Kennedy is unquestionably the most well-known sufferer of Addison’s disease.

Adrenal fatigue

Adrenal fatigue is the most common adrenal problem, affecting millions worldwide.  Although adrenal fatigue has many of the same symptoms as Addison’s disease, it is not a disease, but is a lifestyle condition associated with intense periods of prolonged stress.  Today’s population suffers from this malady of diminished adrenal function more than ever. It brings with it substantial consequences in the form of reduced quality of life and overall health.  Dr. James Wilson, a leading practitioner in this field, has watched this phenomenon increase yearly, especially in stressed-out middle aged and older adults (Wilson, 2001).

WhatWilsoncalls a “symphony” of glands tends to weaken with age, especially during and after menopause for women and its male counterpart, andropause.  The body assigns the task to pick up the degradation of gender hormones through age to the adrenal glands, resulting in increased stress to these glands—glands ironically linked to longevity.  In their important function as glands of stress, with aging the adrenal glands work even harder and the cumulative effect leads to adrenal fatigue.  In other words, what is generally considered a mild to severe “nervous breakdown,” is actually adrenal fatigue.  Usually other lifestyle stress factors come into play, including sleep deprivation, lack of “down time,” compromised immunity, bad eating habits as well as other internal and environmental factors.  Diagnosing this condition is very difficult.  Fortunately, there are ways to recognize the problem, including the following (Veracity, D. (2006):

Symptoms of adrenal fatigue:

• Morning fatigue.  It’s hard to “wake up” until 10 a.m., even if you’ve been awake since 7 a.m.
• Afternoon “low” (feelings of sleepiness or clouded thinking) from 2 to 4 p.m.
• Burst of energy at 6 p.m. — after an afternoon lull.
• Sleepiness at 9 to 10 p.m. — However, you resist going to sleep.
• “Second wind” at 11 p.m. that lasts until about 1 a.m., until the onset of sleep.
• Cravings for foods high in salt and fat
• Increased PMS or menopausal symptoms
• Mild depression
• Lack of energy
• Decreased ability to handle stress
• Muscular weakness
• Increased allergies
• Lightheadedness when getting up from a sitting or laying down position
• Decreased sex drive
• Frequent sighing
• Inability to handle foods high in potassium or carbohydrates unless they’re combined with fats and protein

In addition to noticing these symptoms, adrenal fatigue can be identified by using the following three tests:

1. Ragland’s sign (blood pressure test) — (Equipment required: Home blood pressure kit) Take your blood pressure while sitting down. Then, stand up and immediately take it again. The systolic (first) number should have raised 8 to 10 mm. If it dropped, it may be the result of adrenal fatigue.
2. Pupil dilation exam — (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, it may be due to adrenal fatigue.
3. Pain when pressing on adrenal glands (located over kidneys)

Lifestyle remedies for adrenal fatigue*

• Lying down during work breaks (preferably at 10 a.m. and again anytime from 3 to 5 p.m.)
• Sleeping until 9 a.m. as often as possible
• Laughing
• Exercising
• Minimizing stress
• Eliminating negative people
• Eating regular meals
• Chewing well
• Doing something fun each day
• Combining unrefined carbohydrates with protein and oils
• Avoiding junk food
• Eating five to six servings of vegetables each day
• Taking calcium and magnesium supplements
• Adding sea salt to the diet
• Taking 2,000 to 5,000 milligrams of vitamin C each day
• Supplementing vitamin E with mixed tocopherols
• Taking B-complex supplements that are high in B6 and pantothenic acid
• Adding licorice root extract to the dietary supplement regimen

* As always whenever any condition exists, it is strongly urged that a competent physician should be consulted before trying any and all suggestions herein.  All adrenal gland issues are far too serious to rely solely on anything short of a complete allopathic medicine examination.

Other Adrenal Diseases & Treatments

Adrenal cancer, pituitary tumors, congenital adrenal hyperplasia, pheochromocytoma, hyperaldosteronism and virilization are other less frequent disorders that have many of the same symptoms as in Cushing’s syndrome and Addison’s disease.  All other symptoms are pervasive and similar, but thankfully these disorders are all rare and require treatment protocols too numerous to list here.  In any case, since extensive testing is required, the best course of action is to consult physician.  By the time any of these symptoms have occurred, a physician should already have diagnosed them.  Treatment protocols are as numerous as each particular disorder, including oral medication, surgery, radiation (for cancer related causes), or a combination of all the above.

Summary

As it is with the entire endocrine system, when any single element on this physiological circuit system fails, it affects everything.  But especially with the failure of the adrenal glands and ignoring the warning signs, could lead to permanent health problems, causing other healthy organs to fail and compromising overall quality of life.  Consulting a physician should always be considered if any symptom detailed in this article is apparent.

by Michael H McClay

© H.I.C. Digestive Health 

The Eat to Sleep Connection

The process of sleep and getting enough is one of the most frequent reasons many Americans suffer from a wide range of problems. There are numerous ways to help attain the state of sleep and get more of it by eating the right foods beforehand. But first, more information about the process of sleep is needed before detailing what foods will help in the sleep process.

Sleep & Deprivation

Sleep is a naturally recurring state by most species, characterized by reduced or absent consciousness, relatively suspended sensory activity and inactivity of nearly all voluntary muscles. Sleep is an increased anabolic state, promoting the growth and rebuilding of the nervous, skeletal immune and muscular systems. It is universal in all mammals, all birds, and many reptiles, amphibians and fish.

Chronic lack of sleep can have an extremely deleterious effect on every physiological, mental and emotional state. Sleep deprivation or insomnia has been linked to numerous problems including mental fatigue, mood disorders, depression and general physical breakdown, leading to loss of on-the-job productivity, increased risk of traffic and job-related accidents and even suicide.

The average adult sleep requirement is between seven and nine hours per day, nine to ten hours for a child, while elderly people usually sleep six to seven hours. Unfortunately, less sleep is common in modern societies; and sustained limitation of adult sleep to five or less hours per day correlates with negative effects in physiology and mental state, including fatigue, aggression, and bodily distress.

Few studies have compared the effects of acute total sleep deprivation and chronic partial sleep restriction. Complete absence of sleep over long periods is impossible to achieve and experiments with lab animals have resulted in death. A majority of the world’s population suffers from sleep deprivation, while others are plagued with more the serious problem of chronic insomnia that requires medical intervention.

Sleep Biology

There are some foods that can actually have a positive effect in helping to induce sleep, but first the dynamics and relationship of how sleep, relaxation and its complex consequences with the chemistry of the food cycle, must be understood.

Tryptophan is the most often mentioned element of some foods that is responsible for triggering a state of relaxation and helping to induce sleepiness. It is a protein-building amino acid and a routine element of most protein-based foods. But unlike some amino acids, it is an absolutely essential component for the body because the body cannot manufacture it on its own. Tryptophan plays many roles in animals and humans alike and its ingestion it is an essential precursor to the development of a number of neurotransmitters in the brain and is the only substance that can be converted into the sleep-inducing neurotransmitter Serotonin.

Serotonin is primarily found in the gastrointestinal (GI) tract and is also nestled within platelets and in the central nervous system that produce amino acids, peptides, and monoamines. About 90 percent is found in the intestine where it regulates appetite, sleep, temperature, mood, behavior, memory, learning, muscle contraction and essential functions of both the cardiovascular and endocrine systems. Once Serotonin is biochemically converted from Tryptophan, it is subsequently converted into Melatonin, a compound which assists the sleep process as well as balancing mood and sleep patterns in plants, animals and microbes.

Many beneficial biological effects of melatonin are produced through the activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant, with a particular role in the protection of nuclear and mitochondrial DNA.

Sleep and Foods

Several foods contain Tryptophan and it is particularly plentiful in chocolate, oats, corn, dried dates, milk, yogurt, cottage cheese, eggs, fish, poultry, red meat, chickpeas, spiraling, bananas, peanuts, and also in sesame, sunflower and pumpkin seeds. Despite popular belief that turkey has a particularly high amount of Tryptophan, it is also found in the same quantities in other poultry and beef. Eating a diet rich in carbohydrates and low in protein will increase serotonin by secreting insulin, which helps in amino acid production. In humans, serotonin levels are affected by diet and an increase in the ratio of Tryptophan to phenylalanine and leonine also increases serotonin levels. Fruits that have a substantial ratio include papayas, dates and bananas. Foods with a lower ratio actually inhibit the production of serotonin. These include whole wheat and rye bread. [5]

The Tryptophan Sleep Menu

Tryptophan Content of Various Foods [g/100 g of food]:

Dried egg whites – 1.00

Dried Spiraling – 0.93

Dried Atlantic Cod – 0.70

Raw Soybeans – 0.59

Pumpkin Seed – 0.57

Parmesan Cheese – 0.56

Caribou – 0.46

Sesame seed – 0.37

Pistachio – 0.28

Cashew – 0.25

Pork Chop – 0.25

Turkey– 0.24

Chicken – 0.24

Beef – 0.23

Salmon – 0.22

Lamb Chop – 0.21

Atlantic Perch – 0.21

Almond – 0.21

Egg – 0.17

White Wheat Flour – 0.13

Baking Chocolate – 0.13

Milk – 0.08

White Rice – 0.08

Cooked Oatmeal – 0.04

Russet Potato – 0.01

Soup and Warm Foods

Having something warm in your stomach has a calming effect on the body. Eating warm foods has a psychological effect which calms the central nervous system. However, the amount of food we consume should be kept to a minimum prior to bedtime. The proximity of consuming large amounts of food closer to sleep time makes our digestive system work harder, thus inhibiting sleep. When preparing soups for bedtime, spend a little more time cooking it to make it easier for the digestive system to break it down.

Eating a combination of Tryptophan-rich foods and carbohydrates helps we get to the sleeping zone. Just like living a healthy life, finding the perfect balance in the types of food eaten before sleep makes this effort beneficial to overall health. Those who just can’t sleep without taking a snack should replace salty snacks with fiber-packed fruits. They are also high in antioxidants and help rid the body of toxins while sleeping. Late night cravings don’t have to be sacrificed, but replaced with healthy ones. Those with a sweet tooth will surely love the all-natural sweetness in fruits.

Oatmeal

Oatmeal is a great source for serotonin-producing and system calming carbohydrates known to stimulate the release of serotonin. Try making this bedtime meal a little bit healthier by including a few fruits in the mix. This way, you now have two food groups working to help you sleep better.

Warm Milk

Many people grow up believing that drinking warm milk helps us fall asleep faster only because mom just wanted to sneak in a few more nutrients. But it has been proven to be medically sound, as milk also contains a good amount of  Tryptophan amino acids. Milk is also a rich source of calcium which is vital in the production of melatonin which regulates the sleep wake-sleep cycle.

Other Alternatives…

Before heading to the kitchen cupboard or refrigerator for those healthy snacks, eating your way to sleep does not exactly mean giving in to your guilty pleasure food cravings. The combination of a full stomach and sleep time can lead to weight problems. Too much food during sleep turns into fat because the body’s metabolism slows down and does not burn calories effectively while you sleep.

Finally, if these foods have little or no effect in helping you sleep, there are a wide range of medical, pharmaceutical and supplemental alternatives. Both Tryptophan and melatonin have been available in the United States since the 1990s as over-the-counter dietary supplements in drug and health food stores. A physician may also recommend alternative sleeping patterns—such as sleep hygiene and exercise—before prescribing medication.

Written by Ronald Uy, RN

© April 2012  H.I.C. Digestive Health

Ulcers are one of the most common medical conditions suffered by many people today. It is often dismissed as an everyday ailment but can pose serious medical risks if not treated early. Many people are guilty of self medication and continue their unhealthy practices. To make matters worse, common ulcer myths have become everyday facts that only make the condition worse. So the next time you feel those gastric juices acting up, here are six common ulcer myths you definitely should be aware of.

Myth 1: Stress can cause Ulcers

Stress can aggravate an existing medical condition but it alone can’t cause ulcers. Stress is not only a psychological condition but it too affects how our body works. Our heart rate increases and our gastric juices become active. If you have an existing ulcer it can make the condition worse by interacting with open wounds in the stomach. As stress increases, ulcer pain worsens. This is why avoiding stress when a person is suffering from ulcers is advised.

 Myth 2: Spicy foods can cause Ulcers

A common misconception about eating spicy foods is that it can cause hemorrhoids or an ulcer. In both cases this is untrue. Medical studies have shown that spices have a preventive effect on ulcers. Research has shown that people who eat spicy foods consistently have less of a chance of developing ulcers than those who eat less spicy foods.

Capsaicin which is found in chili peppers stimulates the stomach’s nerve endings to release stomach protecting chemicals. It also has bacteria killing properties and can control the growth of H. Pylori, the bacteria responsible for ulcers. Capsaicin has the ability to restore acid balance in the stomach.

Eating spicy food can leave people with heartburn which might lead people to think they are suffering from ulcers. Spices can’t cause ulcers, but like stress, it aggravates the medical condition.

Myth 3: Milk can heal Ulcers

Milk can counteract the effects of spices and lessen its effects for people suffering from ulcers. Milk can provide temporary relief from the effects of ulcers but is not a treatment. Milk by nature is alkaline which can neutralize stomach acids. It is strongly suggested that people suffering from ulcers consult their doctor and never self-medicate.

Milk can form a barrier in the stomach, preventing acids from coming into contact with open wounds. However, it does not in any way heal the ulcer. Lactose intolerance is also a concern as people age. People should remember that although milk is an alkaline it still can  turn into acids over time once ingested. This could aggravate the condition if milk is the only step taken to overcome ulcers.

Myth 4: Probiotics promotes healing

Probiotics are good bacterium that aids you when you are bloated or suffering from chronic gas pain, but they cannot stay in the stomach to heal the ulcer. This promotes good digestion but can’t be considered as a treatment for ulcers. Some good bacteria like Lactobacillus acidophilus can decrease H. pylori. This can reduce your risks for developing ulcers but is of little use when you already have the medical condition.

Myth 5: Alcohol cannot cause your ulcers to get worse

As the saying goes, everything in excess is bad for your health. Drinking large amounts of alcohol increases your risk for developing ulcers. Alcohol can cause bleeding complications and irritates sensitive stomach lining. Alcohol intake, together with medication, can also worsen or cause ulcers. Non-steroidal anti-inflammatory drugs or NSAIDS taken with alcohol can increase the risk for ulcers.

Coffee, soda, and tea increases stomach acidity. This can cause stomach irritation and should be avoided when suffering from ulcers.

Myth 6: Smoking does not cause Ulcers

Being a smoker increases your risks for many medical conditions including ulcers. Smoke irritates and inflames sensitive inner linings. It impedes normal blood circulation that can cause fine blood vessels in the stomach lining to erode. Smoking also impedes the normal healing process.

Lifestyle Changes 

Aside from taking in medications living a healthy lifestyle can heal and prevent ulcers. Excessive alcohol intake and smoking should be avoided for people diagnosed with ulcers. These impede the normal healing process and degrade the effectiveness of medications.

Eating regularly can prevent the onset of ulcers. The stomach is emptied after 2-3 hours and meals should be planned accordingly. Eating a light snack between meals goes a long way in preventing ulcers. This stops stomach acid buildup and prevents it from corroding sensitive stomach lining.

Taking prescribed acid reducing medications prevents further destruction of stomach linings. Most ulcers go away after resorting to a healthy lifestyle. Ulcers maybe one of the most common ailments but this should not be taken lightly either. If this is a chronic condition, consulting with your doctor is highly advised to prevent serious medical complications.

written by Ronald Uy, RN

Check out additional H.I.C. articles on Ulcers

©2011 H.I.C. Digestive Health

Living an active lifestyle and eating a proper diet is essential in keeping ourselves healthy.  This is never more important than when you are doing it for two people; you and your baby.  Soon-to- be mothers who always consume a healthy diet will certainly have a big advantage, but even proper eating habits will need some reworking as being a healthy mother is different from being a healthy mother-to-be.

Pregnancy Diet:

The first thing that a pregnant woman should understand is that you are taking in food for two people, and thus, should adjust their diet accordingly. This does not necessarily mean that you have to throw your old eating habits out the window, but rather, you should adjust your diet to take in more of the nutrients you love to help feed your body, and that of your growing baby.

Maintaining a healthy diet is still the primary goal for any pregnant mother, but there are fundamental differences between a pregnant mother’s diet and that of a non-pregnant woman. A healthy diet still consists of eating many fruits and vegetables!

Fat is Good:

It is important to understand that a growing fetus needs all of the necessary building blocks for it to be born a healthy baby.  Fats play an essential role in tissue and cell development, and are a necessary component of a pregnant mother’s diet.  However, fat intake is best limited to eating healthy, or “good fats”.

There are four different groups of fats:  Saturated, Monounsaturated, Polyunsaturated, and Hydrogenated fats.  Of these, the “good fats” are monounsaturated and polyunsaturated fats.  Monounsaturated fats are contained in avocados, olives, nuts and peanut oils.  They are considered healthy because they lower cholesterol levels.  Polyunsaturated fats, on the other hand, are rich in Omega 3 and Omega 6 fatty acids.  These are commonly found in fish, canola oil and soybeans.

Proteins:

Proteins are responsible for the development of tissue and body cells.  Additional protein intake is especially important during the second and third trimesters of pregnancy, where the baby is growing fastest and a woman’s body is trying to adjust to the baby. Protein is made up of amino acids that are used to build the baby’s heart, lungs and every major organ.

Additional protein is not only needed by the baby, but is also necessary for the mother. A pregnant mother increases her blood volume by 50 percent, which aids in the development of the placenta, amniotic fluids, and other maternal tissues.

Lean meat, beans, fish and dairy products are excellent sources of protein. Animal sources, however, fare better compared to its vegetable counterparts because they contain the complete amino acids. It is wise to mix up your nutritional sources to get the whole range of amino acids.

Vitamins and Minerals:

Getting the right amount of vitamins and minerals can be difficult even with the best diets. Health supplements, armed with vitamins and minerals, ensure that you and your baby can obtain the recommended doses to keep the two of you healthy. Women should understand that health supplements are not meant to replace eating, but serve only to fill in the gaps in your diet.

Taking in foods rich in iron, folic acid, and calcium are important for preventing birth defects, and for supporting the changes that take place in a woman’s body. During the first trimester of pregnancy, mothers are advised to increase folic intake to avoid neural birth defects. Iron is a major component in blood, and when your body is producing 50 percent more blood, then getting additional amounts of iron is important. Good food sources of folic acid include nut, beans, citrus fruits, and green leafy vegetables.

Fiber:

A lot of essential vitamins and minerals are found in plant foods. Aside from giving us these important nutrients, plants foods are also a rich source of fiber, which is important for achieving proper bowel movements.  Many women suffer from digestive problems and constipation during pregnancy. As the baby grows in your womb, it exerts pressure on your digestive system. This can decrease the capacity of the stomach to hold food, so it is essential to move its contents quickly through your bowels.  Fiber hastens digestion and helps you eliminate waste from your body.I would suggest reading the article on Fiber and Fruit as well.

Eat more; Eat small:

Lastly, even when you’re not hungry, chances are your growing baby might be. Try to eat more frequently, but keep the volume of food small. A growing baby places pressure on your stomach, and storing large amounts of food at one time causes discomfort. This is the reason why women often feel like vomiting, or suffer from heartburn when eating.

written by Ronald Uy, RN

H.I.C. Digestive Health ©2011

Sources:

Pregnancy Diet and Nutrition. Retrieved May 10, 2011 HealthCastle.com: http://www.healthcastle.com/pregnancy-diet.shtml

An Ideal Diet During Pregnancy. Retrieved May 12, 2011 oneindialiving:http://living.oneindia.in/health/pregnancy/diet-during-pregnancy.html

What should I eat during pregnancy? Retrieved May 12, 2011 netdoctor: http://www.netdoctor.co.uk/health_advice/facts/pregnantdiet.htm

Sodium dangers affect the health of millions of people every day. Research consistently shows that an overconsumption of sodium is strongly linked to a variety of potentially lethal ailments. According to the American Medical Association, 150,000 lives could be saved annually if people simply cut their sodium intake in half.

So why do so many people continue to expose themselves to these sodium dangers? In a word – taste.  Simply put, Americans love their salt, and the food industry is more than willing to oblige our craving for this tasty mineral.

Sodium is found in almost everything we eat. Potato chips, pretzels, nuts, processed meats, canned soups, frozen dinners, and sauces are some of the foods we expect to be laden with sodium. However, it’s also in foods and drinks in which we’re less aware, including cereals, sodas, cheeses and cakes. With so much sodium already in the foods we eat, it’s hard to imagine a great many of us make matters worse by adding even more salt to these foods.

Sodium dangers can be avoided by limiting the amount of salt in our diets. Maintaining a low sodium diet is a vital necessity to our overall health. A teaspoon of salt contains about 2,300 milligrams of sodium The amount of sodium recommended by the Center for Disease Control and Prevention is 1,500 milligrams a day. Any excess amount can inhibit the absorption of other nutrients and disruption normal functions of your body. Unfortunately, a majority of Americans consume much more that amount, averaging between 3,000 to 5,000 milligrams a day.

Excessive sodium intake by U.S. citizens lead to significant financial consequences. It’s estimated that the effects of too much salt cost the U.S. between $10 billion and $24 billion a year in healthcare costs. For those who consume twice the recommended average of sodium, serious medical problems can arise.

The following health ailments are those most prevalent among those with excessive sodium consumption.

Heart failure. Research indicates that excessive sodium in one’s diet is a direct cause of left ventricular hypertrophy, which can lead to heart failure and other cardiovascular diseases.

High blood pressure. The primary cause of hypertension/high blood pressure is excessive sodium intake. Studies find that reducing sodium intake through diet can lower one’s blood pressure by as much as twenty five percent.

Kidney stones. Extra sodium not used by the body will concentrate in the urine, increasing the filtration load of the kidneys. As a result, those who consume too much salt have a greater risk of developing kidney stones. Combined with high blood pressure, this can add further stress to the kidneys, and increase the potential for kidney diseases.

Osteoporosis. Sodium inhibits the body’s ability to absorb and utilize calcium. Too much sodium can lead to the loss of bone density, increasing the likelihood of osteoporosis.

Ulcers. Sodium regulates the acid-base balance of blood and body fluids. By overindulging in salty foods, the chances of developing heartburn and esophageal acid reflux are elevated. Studies suggest that long-term excessive salt intake can increase the risks for gastric ulcers.

10 Tips to reduce sodium in your diet

• Read labels when food shopping – and choose accordingly.
• Avoid adding salt when cooking, and at the dining table.
• Reduce consumption of salty snacks.
• Avoid processed and fast food.
• Buy fresh cold meats instead of processed varieties.-
• Look for lower-sodium breakfast cereals.
• Rinse canned foods packed in water before eating.
• Keep the condiments like mustard, ketchup, BBQ sauce, mayonnaise, relish and salad dressing to a minimum, as most have high sodium levels
• Ditch those packet-soups and most microwavable meals
• Choose unprocessed foods like fruits, vegetables, and brown rice.

Specific high-sodium foods to steer clear of include the following:

• Hot dogs, luncheon meats (bologna, ham, salami)
• Bacon and sausage
• Tuna, salmon, sardines, and mackerel
• Salty chips, crackers, popcorn, nuts, and pretzels
• Instant noodles
• Scalloped potatoes
• Macaroni and cheese
• Pot pies
• Buttermilk
• Herring, pickles, relish, olives, and sauerkraut
• Soy sauce, steak sauce, and barbecue sauce
• Garlic salt, onion salt, bouillon cubes, meat tenderizer, and mono-sodium glutamate (MSG)

Let’s face it, most people would be hard pressed to eliminate all these foods from their diet. However, the need to minimize them is essential to greater health. While it’s true that we do need some sodium in our diet to help maintain the balance of body fluids, the amounts necessary are minimal, and should consistently be no more than 1500 milligrams a day.

written by Ian Cohen.

© 2011 H.I.C. Digestive Health

References:

Mayo Clinic: How to tame your salt habit

http://www.mayoclinic.com/health/sodium/NU00284

Medline Plus: Sodium in diet

http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm

Center for Disease Control and Prevention: Most Americans should consume less sodium.

http://www.cdc.gov/Features/Sodium/

Health Canada: It’s Your Health

http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/sodium-eng.php

University of Maryland Medical Center: Salt the forgotten Killer

http://www.umm.edu/features/salt_Q&A.html

That bowl of fruit on the kitchen countertop often gets bypassed in favor of less healthy snacks. But it is to your advantage to look at what is offered there with fresh eyes, because fiber in fruit contributes to health. When you are choosing fruit for that bowl, do you know which fruits are the best choices? Which fruit has the most the fiber? The least? Fruits are a needed staple in our diets and their sweetness is much more wholesome than syrupy sodas, cookies, and candies. Incorporating fruits into your daily diet can be done with ease if you take the time to realize their important dietary role. Furthermore, they are readily available and often encased in their own environmentally safe packaging if properly washed.

Getting enough fiber in our diets continues to be a challenge faced by health-conscious individuals. The average American does not consume enough fiber as shown by recent studies, with 75 percent of the population failing to eat the minimum amount recommended by the USDA of eight to ten servings of fruit and vegetables a day. These recommendations were increased from five servings because as nutritionists studied our diets, the more they realized the benefits of eating fruits and vegetables. For constipation suffers, additional fiber added to the diet can bring relief. And if you are trying to lose weight or maintain a weight loss, fiber can dramatically aid your efforts.

Consumption of fiber has been linked with a decreased risk of acquiring several diseases, such as heart disease, diabetes, high blood pressure, and diverticulitis. One study showed that for every 10 grams of fiber additional consumed, the risk of a heart attack dropped 14 percent and the risk of coronary heart disease dropped 27 percent. The link between lowered coronary heart disease was stronger for cereal and fruit fiber, rather than vegetable fiber. An explanation may lie in the fact that vegetables contain starch and are often heavily processed, reducing nutrient values. Unfortunately, the long-held belief that fiber intake reduced the risk of colon cancer has not been proven by numerous studies.

Technically, fiber is a complex carbohydrate, which doesn’t contain any calories and can’t be digested by the body. There are two types of fiber, soluble and insoluble. Soluble fiber absorbs water as it moves through the body and softens stool, helping to alleviate constipation. It is also beneficial in lowering cholesterol, thereby reducing the risk of heart disease. On the other hand, insoluble fiber creates bulk in the stool to help ease it through the digestive tract.

Fruit is an excellent source of fiber, along with whole grain cereals and breads, vegetables, and all types of beans. The American Dietetic Association recommends that adults consume 25 to 38 grams of fiber each day. In fruit, the highest concentration of fiber is found in the skin of pears, nectarines, apples, and peaches. Skip peeling these fruits, and wash them well to get the full benefit of the nutrients and fiber encased in the skin. The brightest-colored fruit contains the highest amounts of protective, disease-preventing compounds. In addition, powerful antioxidants are also found at higher levels in the most colorful fruits.

The following are fruits listed according to their fiber content from highest to lowest:

The Department of Agriculture offers tips to help you eat more fiber-filled fruits:

• Place a bowl of fruit on the table, counter, or in the refrigerator.
• Cut-up fruit and store in the refrigerator to be available as a quick snack.
• Purchase fresh fruits according to the season when they are available to save on costs.
• Keep a supply of fruit on hand, whether they are dried, canned, frozen, or fresh.
• For convenience sake, buy pre-cut packages of fruit to snack on.
• Choose packaged fruits that don’t contain added sugars.

So the next time you pass by that bowl of fruit on the counter, look it over and choose what appeals to you. You will be doing yourself and your health a huge favor because fiber in fruit contributes to health.

written by Joy Seeman

© 2011 H.I.C. Digestive Health

References:

1. United States Department of Agriculture, Fruit Group, February 9, 2011

, http://www.mypyramid.gov/pyramid/fruits_tips.html

2. Mayo Clinic, High-fiber foods, November 17, 2009,

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

3. WebMD, Fiber-Rich Fruits and Cereals protect Heart, 2004,

http://www.webmd.com/heart-disease/news/20040223/fiber-rich-fruits-cereals-protect-heart

4. American Dietetic Association, Health Implications of Dietary Fiber, October 2008,

http://www.eatright.org/About/Content.aspx?id=8355&terms=fiber