Growing numbers of people suffer from lactose intolerance - experiencing nausea, cramps, bloating, gas or diarrhea when they eat dairy products. Lactose intolerance is caused when a person’s body doesn’t create enough lactase, the enzyme used to break down sugar (lactose) found in dairy products.
Most people with lactose intolerance do not need to completely eliminate dairy from their diets. Lactase enzyme replacement pills taken before a meal can help prevent or lessen symptoms brought on by eating dairy.
What else can you do to alleviate lactose intolerance symptoms?
New research from the Boston University School of Medicine indicates that women who drink more than two cans of non-diet soda or more than 12 ounces of orange juice a day may be more than twice as likely to develop gout.
Gout is a painful arthritic condition that most commonly affects the joint in your big toe. Gout can also cause pain in one’s feet, knees, ankles, wrists and hands. The pain usually comes on suddenly and severely, often in the middle of the night.
Normally your body regulates uric acid by cleansing your blood as it travels through your kidneys, then releases the uric acid in your urine. When your body produces too much uric acid or your kidneys don’t dispense of enough uric acid, sharp crystals can form and build up around your joints and the surrounding tissue, leading to red, painful, swollen joints.
According to the new research, it may be fructose - a sugar found in oranges and the high-fructose corn syrup used in non-diet sodas - that puts some women at higher risk for gout. The reason fructose is suspect as a gout risk factor is because fructose can increase a person’s uric acid blood levels. Researchers have yet to determine how big a role fructose may play in developing gout — they still must determine if there are other dietary issues that put one at higher risk.
If you’ve ever passed a kidney stone you most likely remember the pain that accompanied that passing. Did the pain inspire you to change your diet or increase your intake of fluids? If not, you may want to reconsider your habits because most people who have had kidney stones will form another stone within 10 years.
Kidney stones are “pebbles” made of salts and minerals in your urine that form when your body’s water, salts and minerals get out of balance. Formed in the kidneys, they vary in size - from grain of sand to golfball. Can you have kidney stones and not be aware of them? Certainly. When the stones are in your kidneys they are generally painless.
The pain people experience from kidney stones is usually caused when the stones move from the kidneys to the bladder. The pain can come on without warning and usually occurs in your groin, side or belly. You may become nauseas or have pinkish-red urine as well.
While most doctors will recommend at-home care, you should still visit your physician if you experience these symptoms. You’ll need to drink plenty of water in order to remain hydrated and help the stone pass, and your physician may prescribe pain medication or a medicine that will help the stone pass. If the stone doesn’t pass on its own, your doctor may perform extracorporeal shock wave lithotripsy (ESWL), which uses shock waves to break up the kidney stone.
The most common cause of kidney stones? Not drinking enough water. For years, medical researchers have compiled evidence that increased fluid intake helps prevent recurrent kidney stone attacks. Generally it’s recommended you drink 8 to 10 glasses of water a day - enough to keep your urine clear. If your urine is a dark yellow, you’re not drinking enough water.
Now researchers are taking a closer look at how diet can help as well. A study published in the Clinical Journal of the American Society of Nephrology reports that eating foods rich in calcium and eating more fruits, vegetables, legumes and whole grains can be beneficial to those who suffer from kidney stones. The study also recommends eating less red meats and drinking fewer sweetened beverages. The researchers found that those who did follow these dietary guidelines were 40 to 45 percent less likely to get kidney stones.
Now is a great time to get your cholesterol numbers in tip-top shape. But just what is cholesterol? Cholesterol is a fat that circulates in your blood, used to build cells and certain hormones. It cannot dissolve in blood. HDL (high-density lipoprotein) is considered good because it clears one’s arteries of excess fats. LDL (low-density lipoprotein), on the other hand, clogs the arteries and can lead to stroke or heart attack.
And did you know that your cholesterol can be too high ( above 240 mg/dL) or too low (under 160 mg/d)?
What contributes to high cholesterol? Poor diet and lack of exercise certainly can. Genetics can also play a role - familial hypercholesterolemia (high LDL levels) effects 1 in 500 people and can lead to heart attacks at an early age. As women age, the decrease in estrogen levels can also lead to a drop in HDL levels and a rise in LDL levels.
How do you keep cholesterol in check? Lose weight, quit smoking and drink in moderation. Daily exercise is also important - it’s been found to raise the levels of HDL in a person’s bloodstream. Avoid trans fats, limit cholesterol intake - under 300 mg per day, choose lean meats and skim milk, and eat whole grains, fruits, vegetables and foods rich in omega-3 fatty acids such as salmon, walnuts, almonds and ground flaxseed.
Thirsty? Don’t ignore the urge. Take a big drink of water - not soda, juice, tea or coffee. These drinks are loaded with sugars, calories and some even have caffeine, a diuretic that makes you expel water and does the opposite of why you’re hoping to do: hydrate.
People continually underestimate the importance of water but it is essential to good health. I am constantly amazed when I see children attending sports practices and games without a water bottle - it’s important that both parents and children understand how important it is to keep your body hydrated. To start with, 70% of your body is water. Your bones are 25% water, your brain is 75% water and your blood is 83% water. Now consider this, water is a primary component of every single cell in your body and involved in every bodily function - making repairs, increasing immunity, helping your muscles contract, eliminating waste, regulating body temperature, lubricating joints, metabolizing fats and carrying oxygen and nutrients to your cells. When you’re dehydrated you’re depriving yourself of the ability to perform at your best.
And it’s not just sweating that causes you to lose water - you lose water when exhaling or going to the bathroom and when you have a fever, vomit or have diarrhea.
Dehydration means you’re losing more water than you’re taking in. Common signs of dehydration include feeling thirsty, dizzy or weak; dark-colored urine; dry mouth; confusion; heart palpitations; feeling sluggish; having swollen hands or feet; or being unable to sweat. If you do not drink enough water on a daily basis (whether you’re exercising or not) you may
- feel groggy
- not maintain its muscle tone
- have kidneys that underperform
- be more likely to get kidney stones or bladder infections
- become constipated
- have more frequent bladder infections
- suffer more headaches
- have dry and itchy skin
- not metabolize fats as well
- have trouble regulating your body temperature.
If you become severely dehydrated your blood pressure can fall, you can suffer seizures, coma or swelling of the brain.
Just how much water do you need? A good way to estimate is take your weight in pounds and divide it by two. That indicates how many ounces of water you should shoot for each day. If you want 120 pounds, that’s 60 ounces.
Finally, consider hydrating before exercise and outdoor activity. Your body has a bit of a delayed reaction - you don’t get thirsty when your body first needs water. That means by the time you’re feeling thirsty, your body is already suffering.
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