Why Eating More Protein Isn't Always Better

Image: Meditations-2077322/Pixabay

Protein is an important part of a healthy diet, but where it comes from matters. A new study suggests that a diet high in animal protein may increase the risk of fatty liver disease, especially for people who are elderly and overweight.

The new study, which has not yet been published in a peer-reviewed journal, was recently presented at the International Liver Congress in Amsterdam. It analyzed the health and dietary records of more than 3,400 people living in the Netherlands, 70% of whom were classified as overweight by their body mass index (BMI).

Their average age was 71, and about 35% had been diagnosed, via abdominal ultrasound, with non-alcoholic fatty liver disease (NAFLD). Having too much fat in the liver can lead to liver cancer and contribute to the development of diabetes and cardiovascular disease.

When researchers studied the participants’ responses to food-frequency questionnaires, they made an interesting connection: among overweight individuals, those who ate the most calories from protein were 37% more likely to have fatty liver disease, compared to those with similar BMIs who ate the least.

Not all protein appears to be equal. Those who ate the most calories specifically from animal protein had a 50% increased risk of fatty liver disease. When the researchers adjusted for health conditions like diabetes and high cholesterol, only the link to animal protein (and not vegetable protein or total protein) remained significant.

Surprisingly, the researchers did not find an increased risk of fatty liver disease among people whose diets were high in sugars like fructose; in fact, they actually found a decrease. That association disappeared, however, after other health factors were taken into account.

This might suggest that sugar isn’t as harmful as previously suspected, the authors say, but they stress that their findings should be interpreted with caution. It’s possible, they add, that a higher intake of natural sugars—from antioxidant-rich fruits and vegetables—may explain this apparent protective effect.

The study also did not find any associations between fatty liver disease and total fat or fiber, independent of total calorie intake.

Other research has suggested that Western-style diets, rich in animal protein and refined foods, may alter glucose metabolism and acid balance in the body. These factors may also affect liver health, says lead author Dr. Louise Alferink of Erasmus Medical Centre in Rotterdam, The Netherlands. Other ingredients in processed meat products, like nitrates, salt and heme iron, could also play a role.

It’s estimated that 1 billion people worldwide, and 30% to 40% of Americans adults, have NAFLD. The disease can be treated with weight loss and lifestyle changes in its early stages, but can also lead to cirrhosis, cancer and liver failure.

The authors write that their findings supports the theory that what overweight people eat may be just as important for liver health as how many calories they consume.

“A healthy lifestyle is the cornerstone of treatment in patients with NAFLD, but specific dietary recommendations are lacking,” Alferink said in a press release. “The results from this study demonstrate that animal protein is associated with NAFLD in overweight elderly people.”Luckily for people who have or are at risk for NAFLD, there are also plenty of plant-based protein sources—including beans, peas, seeds, nuts, tofu and other soy products, and even some vegetables, like spinach and broccoli. Plant-based proteins have been shown to be just as effective at building muscle as their animal counterparts, and now it appears they may be healthier for the liver, too.

SOURCE: TIME

Home Remedies for Swelling from an Injury

You might be walking down the road and suddenly sprain your ankle, or trying to lift a heavy bag and injure your arm. Such examples of injuries are endless.

Despite all the precautions you may take, injuries are very common. Oftentimes, they cause sudden pain and fairly rapid swelling at the site of the trauma. The inflammation is the body’s response to the injury and has protective value.

However, when the swelling is excessive, it can add to the pain and also lead to other complications.

You can prevent excessive swelling by beginning immediate treatment. Many natural remedies can be used to prevent or reduce swelling due to an injury.

Here are the top 10 home remedies for swelling from an injury.

1. Cold Compress

In the first 72 hours following an acute injury, applying a cold compress is one of the best ways to minimize swelling.

The cold temperature offers a numbing effect on the nerves, which in turn plays a key role in reducing swelling and inflammation.

• Wrap a few ice cubes in a thin towel.
• Apply this pack on the affected area for 10 minutes.
• Repeat every 3 to 4 hours.

Instead of ice cubes, you can also use a frozen bag of peas to make a cold compress.

Note: Do not apply ice directly on the skin, as it may damage the skin or even cause frostbite. Plus, ice is not a suitable treatment option for chronic injuries.

2. Elevation

Poor circulation is one of the key reasons behind promoting swelling in any part of the body due to injuries.

Elevating the affected area, such as a hand, finger, ankle or leg, above your chest level can help a lot to reduce swelling.

Elevation improves blood circulation, which in turn provides relief from discomforts like swelling, inflammation and pain. Elevation also facilitates elimination of waste products and speeds up the healing process.

• If your hand or fingers are swollen, you can sit on a sofa, put a few pillows on its arm rest and rest your hand on top of the pillows.
• To keep a hand or leg elevated while sleeping, put a few pillows under the affected area.
• If necessary, use a sling to keep your arm or leg elevated.

3. Compression

Compressing the injured area is another effective way to reduce swelling.

It provides stability and prevents fluid from accumulating in the affected area, which in turn aids in reducing pain and swelling.

• To apply compression, get an ACE wrap or similar elastic bandage from the store.
• Wrap the bandage using even pressure around the affected area.
• Keep the bandage on during the day until the swelling reduces.
• Remove the bandage before you go to sleep.

Note: Do not wrap the bandage too tightly, or else it hamper proper circulation.

4. Rest the Affected Area

To ensure quick reduction of swelling from an injury, you need to allow the injured area to rest as much as possible for the first 24 to 72 hours.

Proper rest is a key component for repairing soft tissue damage that often occurs with minor injuries. On the other hand, continual strain will cause more inflammation, pain and delay the healing time.

• If you have an injured foot or ankle, consider using crutches to take the pressure off the swollen area.
• If you have an injured arm, use the other arm to perform tasks or ask for help from others.

5. Epsom Salt Soak

Epsom salt is a great help when it comes to reducing swelling and pain after an injury.

Being made up of magnesium sulfate, Epsom salt helps improve blood circulation and relax stressed muscles.

You can start using Epsom salt 48 hours after the injury has occurred.

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• Mix 2 tablespoons of Epsom salt in a small tub filled with warm water. Soak the affected area, such as a foot or hand, in it for 10 to 15 minutes. Repeat up to 3 times a week.
• For larger injured areas like legs or shoulders, you can soak in an Epsom salt bath. Mix ½ cup of Epsom salt in your bathtub filled with warm water. Soak your body in it for 15 minutes twice a week.

6. Apple Cider Vinegar

Apple cider vinegar is another good home remedy to reduce swelling. It has anti-inflammatory as well as alkalizing properties that can help reduce pain and inflammation.

Plus, the potassium, calcium and other essential minerals in it help ease pain and inflammation.

• Mix equal parts of raw, unfiltered apple cider vinegar and water. Warm up the solution in the microwave, then soak a towel in it. Wrap the moist towel around the affected area and let it sit for 5 to 10 minutes. Repeat twice daily.
• Also, mix 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water, add a little raw honey and drink it twice daily.

7. Warm Oil Massage

Massage is another good way to reduce swelling. A gentle massage will help relax sore muscles and reduce swelling.

Also, it improves blood circulation and encourages drainage of excess fluid, which is one of the primary causes of swelling after an injury.

• Warm some mustard oil or olive oil in the microwave.
• Dab some of the warm oil on the affected area.
• Gently massage the affected area with this oil for 5 minutes, then leave it on for a few hours.
• Do this several times a day.

Note: Do not massage the injured area if it causes pain.

8. Turmeric

Turmeric is a good remedy for relieving pain and swelling.

The curcumin in turmeric contains antioxidant as well as anti-inflammatory properties that help reduce pain and swelling.

• Prepare a paste by mixing 2 tablespoons of turmeric powder and 1 tablespoon of coconut oil. Rub this paste over the swollen area and allow it to dry. Rinse it off with warm water. Repeat 2 or 3 times daily until the swelling and pain is gone.
• Also, add 1 teaspoon of turmeric powder to 1½ cup of milk. Simmer it on low heat until it turns a golden color. Sweeten with honey and drink it twice daily to promote healing.

9. Ginger

Ginger is another good remedy to reduce the pain and swelling associated with minor injuries. The compound called gingerol in it has anti-inflammatory and pain-relieving properties.

It also improves circulation, which helps relieve muscle pain.

• Put 1 tablespoon of ginger slices in 2 cups of boiling water. Let it simmer for 10 minutes. Strain, add a little honey and drink it while it is still warm. Drink 2 to 3 cups of ginger tea a day.
• Also, you can gently massage the affected area with ginger oil 2 or 3 times a day until the swelling subsides. Mix a few drops of ginger oil in 2 tablespoons of carrier oil like coconut oil or olive oil, then apply it on your skin.

10. Arnica

The herb arnica also helps reduce swelling and bruising that develops after an injury. Its anti-inflammatory and analgesic properties aid in reducing inflammation, swelling and pain.

Plus, it improves blood circulation to support quick recovery.

• Mix 5 or 6 drops of arnica essential oil in 2 tablespoons of any carrier oil. Use it to gently massage the affected area a few times daily.
• If you have a topical arnica balm or ointment, apply it to the injured area a few times daily.

Note: Arnica should not be used on broken skin.

Additional Tips

• Drink lots of water to help reduce any kind of swelling.
• To prevent future injuries to your feet or ankles, always warm up your muscles and stretch before exercising or playing sports.
• Wear practical shoes and be extra careful when walking on unstable surfaces.
• Do balancing exercises to improve your stability.
• Avoid wearing high-heeled shoes.
• Avoid salt when you have swelling due to an injury as it may contribute to water retention, thus increasing the swelling.
• Low-impact exercise can also help treat general swelling. However, do not exercise in the first 48 hours after getting injured.
• See a doctor if you have chronic swelling.

SOURCE: Top10homeremedies

6 Meditations to Get You Through the Most Annoying Parts of Your Day

You’re on your way to work, minding your own business, when someone sneezes all over you on the train or a minivan comes flying into your lane. Accordingly, you almost lose your sh*t, before reminding yourself that you’re a civilized human being.

The average day is full of mini-moments that can be stressful AF if we let them psych us out. And since we know stress can seriously mess with our health, we understand we need to handle these moments with something other than an internal “f*&k!”

Lucky for our blood pressure, three meditation experts—who all contributed to a new app called Meditation Studio—are offering their best advice for surviving the day, sanity intact.

WHEN YOUR MORNING COMMUTE SUCKS

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Whether you’re mentally planning out your day's to-do list or in full zombie-mode during your morning drive, try to instead focus on every action you take while commuting, suggests Jules Williams-Key, Yoga Studio by Gaiam's co-founder and instructor. “Hone in on switching on your blinker or hitting the accelerator,” she says. This practice of mindfulness helps you avoid distractions.

If you commute via public transportation, you’ve probably been squished up against a smelly person and felt a little claustrophobic at some point. “When you feel tense, close your eyes and visualize yourself gazing at a blue sky or out at the ocean,” says Chrissy Carter, yoga instructor at Yoga Works. You’ll feel more relaxed almost instantly.

WHEN YOU’RE WAITING IN LINE

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We get it: You’ve got places to be, and this guy in front of you is taking forever. Instead of getting frustrated, though, focus on your posture. “Stand with equal weight on both feet: Feel yourself grounded,” says Carter. “As you inhale, imagine your breath dropping to your feet. As you exhale, imagine it rising up to your head.”

Or, repeat the following mantra to yourself: Be here now. “It keeps me from thinking about everything I need to do once I’m done waiting,” says Williams-Key. “Worrying about that call you need to make won’t serve you,” she says.

To turn to supermarket line into a warm-and-fuzzy experience, try a “loving kindness” mindfulness practice. “Try to fill yourself with kindness and love, and pick someone in line to send it to,” says Emily Fletcher, founder of Ziva Meditation. When you send feel-good vibes someone else’s way, you’ll leave line feeling better yourself.

WHEN YOU GET A RUDE EMAIL

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Stressful emails are a fact of life. Before you respond a little too colorfully, take 10 minutes to do something more positive. “Meditation isn’t turning off all thoughts,” says Carter, “but turning our attention to something else.” Take a walk, watch a funny video on your phone, or think of something that makes you feel light, like your dog or a vacation. You’ll return to that email with clearer perspective.

“Once you’ve written your response, take a lap around the office before sending it,” says Fletcher. Ask yourself if your response offers the best possible solution for you and the sender.

WHEN THAT 3 P.M. SUGAR CRAVING HITS

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Chocolate, we love you, but we’re not interested in being your slave. We’re probably bored or lonely when cravings hit—not hungry. “Sometimes cravings are a disconnect between what your mind wants and your body needs,” says Carter. Try this reconnecting flow: Inhale and lift your arms above your head. Exhale and lower them. Inhale and lengthen your spine. Exhale and twist in your chair.

“I remind myself to ‘treat my body with kindness,’” says Williams-Key. Repeating this phrase may help you find the balance between completely denying yourself something yummy and bingeing on a whole sleeve of cookies.

WHEN YOU JUST CAN’T WITH YOUR PARTNER

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If you just walked in the door and you’re already annoyed, spend a minute or two in a forward fold or child’s pose. “In a forward fold, let your head hang down toward your feet,” says Carter. “If you’ve had an overwhelming day, the fetal-like position of child’s pose reinforces that it’s okay.” You’ll feel calmer and more able to tell your partner you need space.

When you’re already in the thick of an argument, take a break (a la your stressful email strategy). Come back to the conversation 10 minutes later instead of spinning your wheels about who needs to do the dishes.

WHEN FALLING ASLEEP SEEMS IMPOSSIBLE

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Fact: The longer you think about falling asleep, the more stressed you feel, and longer you stay awake.

Try this quick practice instead: Lie on your back with both hands on your stomach. Feel it rise as you inhale, and fall as you exhale. Feel your body lying between breaths. Repeat “rising, falling, lying” in your head with each motion. “If you start to think about tomorrow or tense up about being awake, add the word ‘relax’ to your sequence,” says Williams-Key. “When you think ‘relax,’ let go of every muscle in your body.”

Counting sheep is also pretty damn close to a meditative practice. Try counting to 10, in time with your breath. Inhale, 1. Exhale, 2. Inhale, 3. “When you notice your mind wandering to things you have to do tomorrow, simply start back at one,” says Fletcher. “You might never make it up to 10, but you’ll fall asleep.”

SOURCE: Womenshealthmag

What Is Freekeh and What Are Its Health Benefits?

Freekeh is the latest super grain that is taking the health world by storm, but what exactly is it, and can it do you any good? Freekeh (pronounced free-kah) is wheat that has been harvested before it usually would be, when it is still green and young. The grains are then roasted and the chaff rubbed off. Because the insides of the grain are still moist when the roasting takes place, they come out of the process being chewy and with a smoky, nutty flavour. Freekeh has been eaten in the Middle East for centuries and it is packed with goodness. It is, however, still wheat, so it does contain gluten. If you have been wondering what all the fuss has been about, here are ten of the health benefits of Freekeh.

 1. It can help you lose weight

Freekeh is a very satisfying food that is full of fibre and protein. Research has proven that people who eat high fibre diets are far less likely to put on weight, because whole grain foods, like Freekeh, leave you feeling full up for longer.

2. It works as a probiotic

Freekeh can help your digestive system stay in good wring order by increasing the healthy bacteria in your stomach. If you eat freekeh as well as natural yoghurts that are rich in probiotics, the grain will help the good bacteria in your digestive system multiply and survive.

3. It is good for your eyes

Freekeh conations two antioxidants that are known to useful in preventing age related macular degeneration. The sift grain is a good source of the carotenoids lutein and zeaxanthin, both of which have been proven to have a positive association worth eye health.

4. It can be a good food for diabetics

Freekeh also has a low glycaemic index and, like other whole grain foods, the complex carbohydrates that it contains are broken down in the body slowly, so it does not cause a blood sugar level spike. That makes it a good food to eat for people who have diabetes, as it may help to control the condition. 

5. It is a good source of protein for vegans and vegetarians

If you compare Freekeh with brown rice, it has three times the amount of protein and double the fibre. Freekeh, then, is a great food to add to your diet if you are vegan or vegetarian, because it will provide you with a superb source of non-animal protein.

6. It provides you with a good source of slow-release energy

The way that the complex carbohydrates that are found in Freekeh are broken down slowly in the body means that it will provide you with a source of energy that will last you for a long time. Unlike something like sugar, that will give you an instant energy boots, followed swiftly by an energy slump, the wholegrains of Freekeh will supply you with a steady source of energy between meals.

7. It could help prevent bowel cancer

Eating freekeh could help to prevent bowel cancer. The high levels of resistant starch that the grain contains, creates just the right environment for certain types of bacteria to form in the digestive system that, in turn, create a substance called butyrate, which is believed to help stop bowel cancer developing.

8. It is good for your bones and teeth

Freekeh is high in the minerals: calcium, iron and zinc. The iron is essential for blood heath; it helps carry oxygen around that body and stops you becoming anaemic. The calcium and zinc work together to strengthen and build bones, and they help to prevent osteoporosis. Studies have shown that zinc plays a vital role in reducing the loss of bone mass in old age.

9. It contains far fewer contaminants than ordinary wheat

Because  freekeh is not mass produced on huge machined farms, it will have been exposed to far fewer insecticides and pesticides than the usual wheat that you would buy in the shops. That does make a little bit more expensive, but as most of it is grown and processed on small farms in the Middle East, it will have fewer toxins in it.

10. It is easy on the stomach

It is estimated that most people in the Western hemisphere don’t eat enough fibre and that contributes to a whole range of different health problems, from cancer to heart disease. Adding more high fibre foods, like freekeh, to your diet will keep you a lot healthier and it will improve your digestive system and help you avoid constipation and other digestive problems.

SOURCE: Beautyandtips

Home Remedies for Fire Ant Stings

Fire ant colonies are hard to destroy and when you accidentally step into or sit on a fire ant mound, you are in big trouble. Fire ants sting and can cause a lot of inconvenience and even turn your outdoor adventure into misery within a few seconds.

As fire ants attack their victims in groups, the stings often come in clusters. The symptoms begin with an intense pinching or burning pain soon after the attack. The pain is short-lived, followed by itching or burning that may range from mild to intense.

There may also be swelling, raised bumps and pus-filled lesions on the skin or spreading redness on the skin. The symptoms may last anywhere from a few hours to a few days.

People who are allergic to the fire ants’ venom may need immediate medical care if they develop more serious symptoms as part of an allergic reaction.

Such symptoms may include difficulty breathing, having a hard time swallowing, nausea and dizziness. In the most severe allergy cases, long-term treatments may be needed, including whole body extract immunotherapy.

But for people who do not show any allergic reaction, some simple and natural home remedies can help get rid of the itchiness as well as the irritation from fire ant stings.

Here are the top 10 home remedies for fire ant bites.

1. Clean with Soapy Water

Before starting any treatment, you need to immediately move away from the fire ant mound and try brushing the ants away from your body as well as clothes.

Then, you must clean the affected area using soapy water to wash off the venom from skin and remove any dirt or debris, which in turn will help prevent an infection.

Use a mild antiseptic soap and gently clean the area. Thoroughly pat dry the area with a soft towel, then apply some olive oil to keep the skin moisturized.

Follow this by keeping the area elevated, which will help minimize swelling.

2. Cold Compress

A cold compress is one of the best remedies to stop the itching associated with fire ant stings. It helps alleviate itching by bringing down the swelling and numbing the affected area.

• Put some ice in a plastic bag and wrap it in a thin towel.
• Apply it on the bitten area for 5 minutes.
• Take a break for a couple of minutes and repeat again.
• Do it as needed during the initial 24 hours.

You can also put the affected area under cool running water for a few minutes.

Note: Never put ice directly on the skin, as it can cause frostbite.

3. Apple Cider Vinegar

For reducing the discomforts, your regular bottle of apple cider vinegar is also very effective.

The fire ants’ venom made up of alkaloids and allergenic proteins can be neutralized with the slightly acidic property of apple cider vinegar. Plus, the antiseptic and anti-itching properties of apple cider vinegar help get rid of itching as well as inflammation and swelling.

• Apply raw, unfiltered apple cider vinegar directly on the affected areas using a cotton ball.
• Wait 30 minutes before rinsing it off with cool water.
• Pat dry the skin with a soft towel, then apply a light moisturizer to prevent dryness.
• If the symptoms persist, reapply after a few hours.

Note: If you have sensitive skin then dilute apple cider vinegar with an equal amount of water before applying.

4. Baking Soda

To lessen the itching and reduce redness on the affected area, baking soda is a very good remedy.

It acts as a natural acid neutralizer that helps reduce the effect of the ants’ venom. This in turn lessens the itching as well as the risk of infection.

• Mix 1 teaspoon of baking soda with enough water to make a paste.
• Apply the mixture generously on the affected area.
• Leave it on for about 10 minutes before rinsing it off with lukewarm water.
• If the discomfort persists, apply again after a few hours.

5. Witch Hazel

Witch hazel is another common household ingredient that can be used to relieve irritation caused by fire ant stings.

Its astringent nature will provide relief from the itching and swelling.

• Put a small amount of witch hazel on a cotton ball.
• Apply it on the affected area and allow it to evaporate.
• Do this several times a day as needed.

6. Oatmeal

For any kind of itching and inflammation, oatmeal is a very effective home remedy.

Oatmeal contains anti-irritating, anti-inflammatory and soothing properties that provide instant relief from itching and reduce inflammation.

• Add 2 cups of colloidal oatmeal to a bathtub filled with lukewarm water and stir thoroughly.
• Soak in this water for at least 30 minutes.
• Repeat 2 or 3 times a day, depending on the severity of your symptoms.

7. White Toothpaste

For quick relief, your regular white toothpaste is also effective.

It contains cooling menthol that helps reduce the itching and burning sensations. Avoid using gel-based toothpaste.

• Dab a little white toothpaste on the affected area.
• Leave it on for 10 minutes, then rinse it off with cool water.
• Repeat as needed.

Instead of toothpaste, you can also use Vick VapoRub as its menthol content will help provide relief.

8. Raw Honey

Raw honey is another beneficial home remedy for treating fire ant stings.

The moisturizing property of honey will provide soothing benefits to your skin. It will also reduce the itching and swelling.

Apply some raw honey on the bitten area of your skin.
Leave it on for 30 minutes before rinsing it off with cool water.
Repeat a few times, as needed.

9. Aspirin

Aspirin can neutralize the fire ants’ venom to promote a quick recovery. Also, its anti-inflammatory properties can relieve swelling and itching.

• Using the back of a spoon, crush a regular aspirin into powder form.
• Add a few drops of water to make a paste.
• Apply the paste on the affected area.
• Leave it on for a few hours, then rinse it off with lukewarm water.
• Repeat 1 or 2 more times, if needed.

10. Onion

Onion can also helps take the sting away from fire ant bites. Due to its antiseptic properties, onion also helps reduce pain, inflammation and swelling.

• Cut up a piece of onion.
• Crush it a little with the back of a knife.
• Place this piece of onion on the affected area and secure with a tape or bandage.
• Leave it on for 20 minutes, then rinse your skin.
• Do this once or twice a day.

Additional Tips

• Try to avoid fire ant colonies as much as possible.
• When going out, take basic protective measures like wearing shoes and socks. You can also use insect repellents designed to deter fire ants.
• Take an antihistamine to prevent an allergic reaction.
• Applying campfire ashes on the affected area is a popular folk remedy.
• Liberally applying liquid hand sanitizer or hydrocortisone cream to the bitten area is also helpful.
• Resist the urge to scratch the bitten area, especially if there are blisters.
• Do not pop blisters if they appear. It will only increase the risk of infection. If a blister breaks open, cleanse the area with soapy water and watch for signs of an infection.

SOURCE: Top10homeremedies
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Side Effects of Chemotherapy and How to Manage Them

Image: Livestrong.com

Cancer is one of the leading causes of death worldwide, and the number of new cancer cases is expected to rise to 22 million within the next two decades, according to the United States’ National Cancer Institute.

Cancer was responsible for 8.8 million deaths in 2015. Globally, nearly 1 in 6 deaths is due to cancer, reports the World Health Organization.

Treatment options for most types of cancer include chemotherapy, radiation therapy and surgery. While treatment varies depending on the type and stage of the cancer, chemotherapy is widely used and often in combination with other treatment methods.

Chemotherapy destroys cancer cells by targeting rapidly dividing cells. But during the process, normal cells that divide rapidly also get damaged, which can cause a lot of side effects.

The normal cells most likely to be damaged by chemotherapy include blood-forming cells in the bone marrow, hair follicles, and cells in the mouth, digestive tract and reproductive system. Certain chemo drugs can also damage cells in the heart, kidneys, bladder, lungs and nervous system.

Side effects of chemotherapy reduce over time, as the body repairs the damage to normal cells. Fortunately, cancer cells can’t repair themselves very well.

Cancer patients will experience different side effects, depending on the type of chemotherapy, the amount of medicine, the length of treatment and overall general health.

Most side effects go away shortly after the chemotherapy. However, some may take several months to go away completely.

Note: Always tell your doctor and oncology nurse about any side effects that you may be experiencing due to chemotherapy.

Here are some of the common side effects of chemotherapy and how to manage them.

1. Fatigue

Once chemotherapy starts, most patients complain of fatigue and general weakness.

A 2012 study published in the Indian Journal of Palliative Care found that severe fatigue was more prevalent in patients receiving chemotherapy or concurrent chemo-radiation treatment as compared to radiotherapy.

The persistent exhaustion and weakness can make it hard to do everyday activities. In some patients, chemotherapy can lead to anemia and low red blood cell counts, which can worsen the fatigue.

Also, the emotional aspects of coping with cancer and related pain can contribute to the fatigue.

To deal with fatigue:

• Allow yourself to rest and even take several short naps during the day, if needed.
• Don’t waste energy on unimportant things.
• Be ready to ask for help from family, friends and neighbors.
• Make an effort to do a little exercise like a short walk or light yoga to boost your energy level.
• Follow the diet recommended by your doctor. Healthy amounts of proteins, vitamins, minerals and calories can help fight fatigue.
• Be sure to only use treatments and other suggestions that are prescribed or recommended by your doctor.

2. Nausea and Vomiting

Another common side effect is nausea and vomiting. This mainly occurs as a result of the damage to healthy cells in the stomach and intestinal lining.

A 2016 study published in the Journal of Multidisciplinary Healthcare found that chemotherapy-induced nausea and vomiting continues to be a problem that adversely affects patients’ daily lives.

Antinausea medications are often given in conjunction with chemotherapy drugs to help alleviate this symptom.

Ginger supplements as well as acupressure can also help.

A 2011 study published in Oncology & Hematology Review reports that ginger is the most abundantly used supplement for the prevention and/or reduction of chemotherapy-induced nausea and vomiting. Also, acupuncture and acupressure can be used to treat these side effects.

Another study published in Support Care Cancer in 2012 reports that ginger supplementation at daily doses of 0.5 to 1.0 gram significantly aids in reducing the severity of acute chemotherapy-induced nausea in adult cancer patients.

Other options include:

• Put 1 tablespoon of sliced ginger root in 1½ cups of hot water and allow it to simmer for 5 to 10 minutes. Stain and add a little honey and lemon juice for taste. Drink this ginger tea daily to aid digestion and ease nausea and vomiting. You can also take ginger in supplement form after consulting your doctor. As an added benefit, ginger is good at fighting cancer cells, so it can help increase the effectiveness of your chemotherapy treatment.
• Locate the acupressure point P6 between the two large tendons under your thumb. Press this point in circular motions for a couple of minutes. Repeat on the other wrist as well. Do this once or twice a day.
• Avoid eating greasy foods that can upset your stomach.
• Eat bland foods in small quantities throughout the day.
• Eat five or six small meals rather than three big ones.
• Take your time when you eat and drink.
• Do not lie down right after eating, as it may lead to vomiting.
• Drink plenty of water to prevent dehydration.

3. Hair Loss

Many types of chemo treatments can lead to hair loss. Losing one’s hair, especially for women, can be very depressing.

Along with the hair on the head, chemotherapy can affect one’s eyelashes, eyebrows, armpit hair and pubic hair. Hair loss generally occurs about one to three weeks after the initial treatment.

A 2014 study published in the British Journal of Dermatology reports that hair loss is most prominent after six weeks of chemotherapy. Within three months after cessation of chemotherapy, hair growth rate returns to baseline values.

While it is not possible to stop the hair loss completely, you can try and manage it.

A 2017 study published in the Journal of the American Medical Association reports that scalp-cooling caps can help prevent hair loss in patients going through chemotherapy.

To deal with hair loss:

• Wash your hair with mild moisturizing shampoos and conditioners.
• Use soft-bristle brushes to brush your hair, a couple of times a day.
• Avoid hair products with harsh chemicals, such as hair dyes or permanents.
• Try a new hairdo. Cutting your hair short can make it look thicker and fuller. If needed, wear a wig or decorative scarf.
• Wear a scarf in cold weather.
• If you have lost your hair to chemotherapy, do not be disheartened. Take care of your scalp by applying a gentle lotion and using sunscreen to protect your it from the sun to help. This will help in healthy hair growth after chemotherapy.

4. Diarrhea

During chemotherapy, the lining of your stomach and intestines become damaged. This can cause diarrhea. Patients may experience loose, watery stools several times a day. It can also be accompanied by nausea, bloating and cramps.

A 2007 study published in Current Oncology reports that chemotherapy-induced diarrhea is a severe and frequently undertreated side effect of cancer therapy that requires prompt and effective management to prevent complications, maintain the chemotherapeutic regimen and improve patients’ quality of life.

Another study published in 2010 in Therapeutic Advances in Medical Oncology reports that chemotherapy-induced diarrhea is caused by changes in intestinal absorption and might be accompanied by excessive electrolyte and fluid secretion.

Also, diarrhea may be a consequence of biochemical changes caused by chemotherapy.

There are ways to deal with this side effect.

A 2009 study published in the Journal of Parenteral and Enteral Nutrition demonstrates that probiotics should be considered for advanced breast cancer patients with chemotherapy-induced diarrhea.

• Eat a cup of yogurt with live, active cultures a few times a day to maintain a healthy balance of “good” bacteria in your gut.
• Eat small, frequent meals for easy digestion. Also, choose foods that are easy to digest, such as applesauce, white rice and bananas.
• Avoid high-fat as well as fried foods.
• Limit milk and milk products, as they are hard to digest.
• Drink plenty of fluids, including water.

5. Mouth Sores

Some types of chemotherapy can cause sores inside the mouth and on the mucous lining of the throat and digestive tract. These sores are known as mucositis, which can cause pain and infections, making it difficult to eat, drink and swallow.

A 2004 study published in Neoplasia reports that oral mucositis is an extremely serious and challenging complication of both radiation and chemotherapy in cancer patients.

A 2008 study published in Dental Clinics of North America reports that management of oral mucositis is largely focused on palliative measures, such as pain management, nutritional support and maintenance of good oral hygiene.

To deal with mouth sores:

• Dissolve 1 teaspoon of salt in a glass of warm water and use it to rinse your mouth 5 or 6 times a daily. You can also use ½ baking soda instead of salt.
• Choose a soft-bristle brush for brushing your teeth.
• If toothpaste irritates your mouth, look for other alternative options. Here’s a recipe you can use to whip up your own natural homemade toothpaste.
• Drink plenty of fluids. Use a straw to drink water and other liquids, if it’s helpful.
• Try to eat slowly. Food should be cut into small pieces and chewed completely.
• Avoid extremely hot and cold foods as well as crunchy and spicy foods.
• Avoid acidic foods and beverages like tomatoes, grapes, apples or apple juices, alcohol and sodas.
• Rinse your mouth with water before and after every meal.
• Do not smoke or chew tobacco.

Other Side Effects of Chemotherapy

• Some types of chemotherapy can affect your sense of taste. Your favorite food may taste differently.
• Short-term mental fog after treatment is common.
• Some people may become more sensitive to sunlight in the months following treatment.
• Some may experience constant and unpleasant itchiness. In some cases, the skin may become extremely dry and red.
• Men recovering from bladder, colon, prostate and rectal cancer may experience sexual dysfunction.
• Platinum-based chemotherapy drugs can cause progressive, irreversible hearing loss in some patients.
• Chemotherapy sometimes causes headaches, muscle pain, stomach pain and even pain from nerve damage.
• Chemotherapy related to neuropathy can cause problems with balance and difficulty walking.

SOURCES: Top10homeremedies
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https://academic.oup.com/annonc/article/15/5/712/188175/Fatigue-in-cancer-patients-receiving-chemotherapy
http://theoncologist.alphamedpress.org/content/8/suppl_1/10.full
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How Bad Is That Cough? 7 Bad Coughs to Worry About

Isn't it amazing how many tissues and bowls of soup your family can go through in one season? Don't assume, though, that your child's cough is simply a cold it might be something more serious. Here's when to worry and what to do.

The Barking Cough

Your child went to bed with a stuffy nose but he's been sleeping peacefully for a few hours. Suddenly, you hear what sounds like a barking seal over the baby monitor. You run in and find your child struggling to catch his breath.

What's probably causing it: Croup, a viral illness that causes inflammation in the larynx (voice box) and the trachea (windpipe). It's most common between October and March, and it usually affects children ages 6 months to 3 years. The telltale cough usually gets better during the day but returns for two more nights. He may also make a high-pitched whistling sound (called stridor) when he inhales. Some kids tend to get croup every time they have a cold.

How to help: When your child wakes up barking, bundle him up and go outside -- cold air often helps relax the airways. Or turn on a hot shower and sit with your child in the steamy bathroom for 15 to 20 minutes, since the warm, moist air also may help him breathe, says Parents advisor Jennifer Shu, M.D., editor of The American Academy of Pediatrics' Baby and Child Health. Call 911 if your child is truly having trouble breathing or if he has stridor that gets worse with each breath or lasts for more than five minutes. Between attacks, use a cool-mist humidifier in his room, and make sure he drinks plenty of liquids. Although croup usually resolves on its own, always call your doctor when you suspect it. Recent research has found that one dose of oral steroids -- which doctors used to prescribe only for severe croup -- may also be helpful for milder cases.

The Phlegmy Cough

Your child's cough sounds mucousy, and she also has a runny nose, a sore throat, watery eyes, and a poor appetite.

What's probably causing it: A common cold, which can last for one to two weeks -- although it's at its worst (and most contagious) in the first few days. Children get an average of six to ten colds a year, according to the National Institute of Allergy and Infectious Diseases, so you can expect more than a few this winter.

How to help: Since colds are caused by viruses, antibiotics won't help -- don't even ask your pediatrician to prescribe one. (However, do call your doctor if your child has persistent green snot and a fever, because she may have developed a bacterial sinus infection.) If your child is too young to blow her nose, use saline nose drops and a bulb syringe to help clear the mucus and make her less likely to cough. Using a cool-mist humidifier and giving her a warm bath can also help. You may want to let your child inhale some vapor rub on a towel, but don't put the rub directly on her skin unless your doctor advises it. Also check with your doctor before giving your child any over-the-counter medicines, and ask when she'll be old enough to suck on cough drops.

The Dry, Nighttime Cough

Your child has had an annoying cough off and on all winter long. It gets worse every night and any time he runs around.

What's probably causing it: Asthma, a chronic condition in which the airways in the lungs become inflamed and narrowed, and they produce excess mucus. Although parents often think that wheezing is the primary sign of asthma, a hacking cough -- particularly at night -- may be a child's only symptom. "The mucus in the lungs creates a little tickle, which makes kids cough," explains Debbie Lonzer, M.D., assistant professor of pediatrics at Cleveland Clinic Children's Hospital. Other red flags: The cough is triggered by exercise, allergies, colds, or cold air. If your child is young or thin, you may see his chest caving in as he breathes.

How to help: See your doctor if you suspect asthma. Children who are old enough (usually age 5 or 6) will blow into a special tube to test lung function. To make a diagnosis in younger kids, doctors usually rely on the child's exam along with parents' reports about the pattern of symptoms and any family history of allergies or asthma. Children with mild cases can take inhaled bronchodilator medication during an attack, while kids with moderate-to-severe asthma also need a daily preventive medicine. Call 911 if your child ever has significant trouble breathing or he becomes unable to speak, eat, or drink.

The Miserable Cough

For the first time in her life, your child is too wiped out to play. She's got a weak, hoarse cough, as well as a high fever, muscle aches, and sniffles.

What's probably causing it: Influenza, otherwise known as the flu, a viral illness that attacks the respiratory system. The flu has a long incubation period in kids, so they can walk around with the virus for days before they get sick, sharing it with friends and family. "It's spread through little droplets, so when a classmate sneezes just once, the flu virus flies across the room," says Dr. Lonzer.

How to help: Give her plenty of fluids, as well as either acetaminophen or, in children older than 6 months, ibuprofen with food or milk to bring down her fever and relieve aches. Next year, be sure she gets the flu vaccine.

The Wheezy, Gurgly Cough

Your baby has had a cold for a few days, and now his cough has a raspy, whistling sound. He seems to be breathing rapidly and is very irritable.

What's probably causing it: Bronchiolitis, an infection of the bronchioles, the tiniest airways in the lungs. When they swell and fill with mucus, it's difficult for a child to breathe. The most common cause is the respiratory syncytial virus (known as RSV). Bronchiolitis most often strikes young babies during the winter months, says Allan Lieberthal, M.D., clinical professor of pediatrics at the University of Southern California, in Los Angeles.

How to help: Contact your pediatrician immediately if your child seems to be having difficulty breathing or drinking. According to new guidelines issued by the American Academy of Pediatrics, babies typically don't need a chest X ray or blood tests. Your doctor can diagnose bronchiolitis with a physical exam and a thorough history. Encourage your child to rest and drink plenty of fluids. Most children don't need medication (bronchodilators, antibiotics, or steroids), according to the new guidelines. In serious cases, a child may need to be hospitalized to receive oxygen, fluids, or medication.

The Whoopy Cough

Your child has had a cold for more than a week and now she's having coughing fits -- sometimes she'll cough more than 20 times in one breath. Between coughs, she has trouble breathing and makes a strange whooping sound as she inhales.

What's probably causing it: Whooping cough, which has recently been on the rise. Bacteria called pertussis attack the lining of the breathing passages, producing severe inflammation that narrows -- and sometimes even blocks -- the airways. Children who've not yet been fully immunized are most likely to catch whooping cough (the five-dose DTaP vaccine is usually given at 2, 4, and 6 months, between 15 and 18 months, and between 4 and 6 years). However, young babies are at greatest risk. "Infants under 6 months don't have enough strength in their lungs to make the characteristic whooping noise, so it's harder for parents to detect," says Gordon Bloomberg, M.D., associate professor of pediatrics at Washington University School of Medicine, in St. Louis. Instead, their coughs may come in continuous bursts ending with gagging or vomiting, they may briefly stop breathing, and their lips may turn purple because they're not getting enough oxygen.

How to help: Call your doctor immediately if you suspect whooping cough. Babies under 6 months will need to be hospitalized. The infection is treated with antibiotics, and other adults and children in your household may need preventive antibiotics and a booster shot to avoid getting sick. (Whooping cough is highly contagious, and immunity begins to wane five years after immunization.) Antibiotics will clear up the infection after about five days if they're started early enough, but your child's cough may linger for months and also return when she gets subsequent respiratory infections.

The Really Gross Cough

Your child's had a cold for a week now, and it's getting worse. His cough is wet and phlegmy, and his breathing seems to be faster than usual.

What's probably causing it: Pneumonia, in which a virus or bacterium invades the lungs, causing them to fill up with fluid. "Because the child is trying to get the fluid out of his lungs, a pneumonia cough tends to be pretty ugly," says Dr. Lonzer. "This is the hacking-up-goobers one."

How to help: Your pediatrician may be able to diagnose pneumonia with a physical exam but might need to send your child for an X ray. She may do an oxygen-saturation test (placing a bandage-like strip around your child's finger) to check for a low oxygen level. If the doctor determines from the test results that the pneumonia is bacterial, she'll prescribe antibiotics; viral pneumonia has to run its course. Pneumonia can usually be treated at home, but if it's severe, your child may need to stay in the hospital for a few days.

Simple Cough Soothers

• Plenty of water
• Nasal aspirator
• Chicken soup
• Cool-mist humidifier

Originally published in the February 2007 issue of Parents magazine.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

SOURCE: Parents.com

9 Foods That Boost Metabolism Naturally

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Foods that boost metabolism

Your metabolism is partly ruled by genetics, but you can rev it up naturally by eating right. Fill up on the following nine foods to increase your body's fat-burning power.

Egg whites

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Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked, says Chicago nutritionist David Grotto, RDN. Eggs are also loaded with protein and vitamin D. Try these protein-packed egg recipes.

Lean meat

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Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.

Water

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If you're even mildly dehydrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. Tip: Drink water cold, which forces your body to use more calories to warm it up.

Chili peppers

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Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.

Coffee

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A study published in Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf.

Green Tea

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The brew contains a plant compound called EGCG, which promotes fat-burning, research suggests.

Milk

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Studies conducted by Michael Zemel, PhD, former director of The Nutrition Institute at the University of Tennessee, suggest that consuming calcium may help your body metabolize fat more efficiently.

Whole grains

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Whole grains help your body burn more fat because they take extra effort to break down than processed grains, like white bread and pasta. Whole foods that are rich in fiber, like brown rice and oatmeal, are your best bets.

Lentils

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About 20 percent of women are iron deficient, which is bad news for your waistline—your body can't work as efficiently to burn calories when it's missing what it needs to work properly. One cup of lentils provides 35 percent of your daily iron needs.

SOURCE: Health.com