Dairy, of course, initially comes to mind when you think about calcium-rich foods, and it doesn’t have to be full fat, either, so don’t worry about added calories or dietary fat. According to the National Institutes of Health, non-fat milk (299 mg calcium in 8 oz.), low-fat yogurt (415 mg in 8 oz.), and mozzarella cheese (333 mg in 1.5 oz.) are all good choices. While some sources claim dairy isn’t optimal as one of your calcium-rich foods because it has such a concentrated amount of calcium, most experts disagree. In fact, the USDA’s MyPlate nutritional system recommends that anyone over the age of 8 eat three cups of food from the milk group per day.

So, if you’re a dairy lover, you can easily ensure a healthy calcium diet and enjoy every bite. Since adults up to age 50 have a recommended daily allowance of 1,000 mg of calcium per day, it’s easy to get your minimum daily intake. (If you’re over 50, the recommendation is 1,200 mg per day.) Not a dairy fan? You have options, as we describe here.

View our calcium-rich food chart

Non-Dairy Calcium-Rich Sources

Many brands of orange juice are labeled “calcium-fortified” and will give you 261 mg of calcium in just a 6 oz. serving. Most cereals are calcium-fortified as well, and can add another 100 mgs or more, making cereal one of the best calcium-rich foods. The International Osteoporosis Foundation (IOF) says that almond milk—a product gaining popularity—has 90 mg of calcium in 200 ml, which is just over six ounces. An egg includes about 27 mg, and 120 grams of tuna (about 4 ounces) has 34 mg.

A sampling of a dozen calcium-rich foods. These calcium sources are easy to add to most diets.

It’s a little tougher to find foods high in calcium in vegetables. The highest ones aren’t necessarily the most popular veggies. A half-cup of turnip greens will get you 99 mg, one cup of cooked kale is 94 mg, and a half-cup of fresh broccoli is 21 mg. Red beans will give you 93 mg in a little less than a cup (200 grams). Like green beans? Whole or French, green beans provide 50 mg of calcium in about a little more than a one-third cup serving.

Fruit lovers will appreciate that an orange has around 60 mg of calcium (around 6 mg). A quarter cup of dried figs has 96 mg, while a banana has around 12 mg, according to the IOF.

Pink salmon (181 mg/3 oz.), tofu (253 mg/4 oz.), and sardines (325 mg/3 oz.) all can add to your daily calcium intake. Red meat and chicken, on the other hand, aren’t such big sources of calcium. A 4-ounce serving provides 7 mg and 17 mg, respectively.

We’ve included a chart (below) from the National Institutes of Health on calcium-rich foods. You can also visit the IOF at www.iofbonehealth.org. And see our post “Alternative Sources of Calcium: 7 Reliable Food Types.”

Printable High Calcium Food Chart

Do I Need Calcium Every Day?

Most folks know that calcium contributes to healthy bones and teeth. But it’s also a key nutrient for normal cell functioning and an important messenger throughout the body. Calcium is active in nerve signals, hormones, blood clotting, and muscle contractions and relaxations.

Unfortunately, calcium intake can be tricky, because you may not notice when you’re low in calcium.

Any condition relating to the bones, nerves, teeth, kidneys, or heart could have a component of calcium deficiency. Your physician can order a blood test to check your calcium levels in light of any of these problems or if you show signs of osteoporosis or a thyroid disorder. Although it’s rare to see full-blown severe calcium deficiency, it isn’t something to take lightly, as it can result in death.

Symptoms of calcium deficiency may include chest pains, heart failure, seizures, and muscular weakness—not things that would make you immediately think, “I need to eat more ice cream.” (Vanilla has 84 mg in a half cup.).” These problems are also symptoms of more serious issues and should cause you to make a prompt doctor’s appointment.

You also may have odd feelings of fatigue, numbness, and tingling, dry and itchy skin, forgetfulness, or irritability—each of which could point to a calcium deficiency.

Factors Affecting Calcium Absorption

In order to function properly, calcium must be able to draw on the vitamin D and magnesium in our bodies. Without adequate levels of these nutrients, calcium will not be properly absorbed, which means no matter how much of it we consume, our bodies will not be able to use it properly.

The Vitamin D Council recommends we get 2000 IUs of vitamin D per day. Many doctors are on board with this level, although the Recommended Daily Allowance of vitamin D is still listed at 600 IUs per day. You need to discuss the amounts with your own physician. For magnesium, the Recommended Daily Allowance is 320 mg per day for adults.

RECOMMENDED FOR YOU

• “21 Calcium Deficiency Symptoms That Will Surprise You“
• “How to Get Calcium If You Don’t Eat Dairy“
• “22 Low Magnesium Symptoms: Do You Suffer from Muscle Spasms, Dizziness, Insomnia…?“
• “10 Vitamin D Deficiency Symptoms You Can Identify Yourself“

SOURCES

• A Guide to Calcium-Rich Foods – National Osteoporosis Foundation (nof.org)
• Calcium Content of Foods | Patient Education | UCSF Health

The post Calcium-Rich Foods: Dairy and Non-Dairy Options, and How Much You Need Per Day appeared first on University Health News.

What Causes C diff?

About 10 to 20 percent of people have diarrhea as a side effect of taking an antibiotic. That’s because antibiotics can kill the healthy bacteria in your colon, allowing “bad” bacteria to grow. Bad bacteria can cause inflammation and diarrhea. C diff is a particularly bad bacteria that takes over when healthy bacteria decrease. C diff produces a poison (toxin) that is very damaging to your colon. [1,2]

C diff infection is more common if you have taken a type of antibiotic that kills lots of different types of bacteria, called a broad-spectrum antibiotic like clindamycin, cephalosporins, and quinolones. You could be at higher risk if you are elderly or sickly or in a hospital or long-term care facility. [1,2]

What Are the Symptoms of C diff Infection?

The main symptom is crampy and watery diarrhea. You may also have fever, nausea, and vomiting. Dangerous infection may cause fever, bloody diarrhea, and a distended, tender belly. If you have any of these symptoms let your doctor know. C diff is diagnosed with stool testing to look for C diff toxins. [1,2]

How Is C diff Treated?

Your doctor may stop or change an antibiotic that you are still taking if possible, but you will need to start another antibiotic that kills C diff bacteria. The first choice is an antibiotic called metronidazole. Other options are vancomycin and fidaxomicin. [1]

An emerging alternative treatment is a stool transplant from a healthy stool donor, called a fecal microbiota transplant (FMT). Studies show that FMT can replace harmful bacteria, like C diff, with healthy bacteria and restore a healthy bacterial balance in your colon. About 20 percent of people get a recurrence of C diff after treatment. FMT may be most valuable in these cases. [2]

What Should You Eat to Help a C diff Infection?

Look for probiotic-rich yogurts and kefir in the dairy aisle.

Diet changes will not get rid of a C diff infection, but they may help you manage the diarrhea. [2] One possible change is to add probiotics, which are common in foods like yogurt, kefir, sauerkraut, tempeh, or miso. According to the Academy of Nutrition and Dietetics, live cultures of “friendly bacteria” may be helpful for C diff diarrhea. [3]

The Academy of Nutrition and Dietetics also says that although there is not much research on the best diet for C diff diarrhea, some studies suggest a diet that includes soluble fiber and reduces insoluble fiber.

Soluble fiber foods include:

• Oats
• Beans
• Peas
• Carrots
• Barley
• Citrus fruits
• Strawberries
• Bananas
• The pulp of apples

Insoluble fiber foods include:

• Whole wheat in breads and cereals
• Rye
• Brown rice and other whole grains
• Cabbage
• Beets
• Brussel sprouts
• Turnips
• Cauliflower
• Apple skin [3]

Mayo Clinic suggests drinking plenty of fluids and starting with a liquid diet until you get your appetite back. Mayo also warns that some people develop a temporary lactose intolerance, so you might want avoid milk-based foods for a while.

Good foods for managing diarrhea include:

• Starchy foods (potatoes, noodles, rice, and oatmeal)
• Saltine crackers
• Bananas
• Soups
• Boiled vegetables [2]

The bottom line is that symptoms of C diff should not be ignored. They do require a diagnosis and medical treatment. Diet changes may help you manage diarrhea until treatment takes effect. [1,2]

RECOMMENDED FOR YOU

For related reading, please visit these posts:

• Probiotic Benefits for Chronic Fatigue Symptoms and Digestive Issues
• SIBO Diet: What to Eat If You Have Small Intestinal Bacterial Overgrowth
• Alternative Sources of Calcium: 7 Reliable Food Types
• How to Stop Diarrhea: Here’s What You Can Do to Treat and Prevent Outbreaks

SOURCES

1. American College of Gastroenterology, C. Difficile Infection, https://gi.org/topics/c-difficile-infection/
2. Mayo Clinic, C. difficile infection, https://www.mayoclinic.org/diseases-conditions/c-difficile/diagnosis-treatment/drc-20351697
3. Academy of Nutrition and Dietetics, Diet and C. Difficile, https://www.oncologynutrition.org/erfc/eating-well-when-unwell/surgery/diet-and-c-difficile

The post C Diff Diet: Clostridium Difficile Symptoms, Treatment and Recommended Foods appeared first on University Health News.

Well, we hope you consult your physician rather than reach for an enema, as it is important to rule out an more serious underlying condition. For constipation, there are so many better choices than a home “DIY” enema involving mixtures you find on the Internet. Even a commercial enema product is a wiser move.

Using an enema for constipation is considered one of the oldest medical remedies still in use today. But just because it’s still in use doesn’t mean it’s still best, especially if you’re reaching for a home enema kit. Any enema procedure, but especially a home enema, can end up doing more harm than good.

How an Enema Works

When you use an enema for constipation—or anything else, for that matter—you’re forcing fluid up into the large intestine through the rectum in a direction counter to the direction those organs are designed to work. You’ll likely notice your rectum isn’t very cooperative, as you gently push the tube into it and then force the fluid from the enema bag into your colon. And “gently push” is extremely important; don’t force it. Done properly, though, the results should appear in about five minutes. It’s just not something you want to do regularly, especially just so you can be regular.

An enema procedure is invasive. Period. It can damage the tissue in the rectum and intestine, possibly causing the colon to not perform properly. A tear could require surgery. Depending on the solution used, an enema can disrupt the natural beneficial digestive bacteria in your colon and/or introduce harmful bacteria, which may upset your digestive process.

If you use a home enema, even if it’s a so-called cleansing enema or a commercial enema—and you have feelings of nausea, bleeding, cramping, or diarrhea afterward—you should seek medical help immediately. Dehydration is sometimes seen after an enema procedure. An embolism (blockage) is rare, but possible, and very serious. Colon cleansing or irrigation to remove toxins from your colon is not helpful and may be harmful.

Yes, enemas are routinely used as part of your preparation for a colonoscopy because your intestines need to be “squeaky” clean in order for the doctor to check for polyps and growths. This is usually done once or twice a decade, of course. A medical enema may also be prescribed for those suffering from irritable bowel disease, but again, it’s not routine. And, yes, your doctor might recommend an enema for constipation, but rarely before trying other treatments.

Are Water Enemas Safe?

A quick Internet search will bring up a host of solutions—some a bit disturbing—that are used for enemas, including cold tap water, warm water, soapy water, lemon juice, olive oil, coffee, salt water, milk, laxatives (often bisacodyl, the drug found in Dulcolax and other commercial products), and mineral oil. Not all of these selections are healthy, and some can be harmful to use as an enema for constipation or any other reason. Warm water or saline is probably your best choice.

A study from Applied Nursing Research looked at colonic cleansing, fluid absorption, and discomfort following tap water and soapsuds enemas. They found that the soapsuds produced greater output than tap water and was tolerated as well as just water. They also found that patients who received the water enemas actually retained more fluid than was eliminated.

If you’re going to use a home enema kit, it’s extremely important to follow the instructions that accompany the kit, as they may vary.

The safest choice for an enema procedure is generally a disposable commercial product, such as the Fleet Enema, a small-volume enema that contains either bisacodyl, saline, or mineral oil. The product works within two to 15 minutes.

Some of the water and chemicals from the enema is absorbed into the bloodstream, so it is important not to repeat too often. FDA issued a warning in 2014 “that using more than one dose in 24 hours of over-the-counter (OTC) sodium phosphate drugs (used in some commercial enemas) to treat constipation can cause rare but serious harm to the kidneys and heart, and even death.”

How to Treat Constipation

Most physicians will recommend you try a laxative for constipation, especially chronic constipation, for example:

• A bulk or fiber agent (such as Metamucil or Citrucel), which holds water in the intestines to make stools softer
• An osmotic laxative (such as Milk of Magnesia or MiraLax), which causes the intestines to secrete water into the colon and make the stool softer
• A stool softener (such as Colace), which moisturizes the stool
• Stimulants (such as Dulcolax or Senokot), which results in muscle contractions in the intestines to help move the stool through.

There are healthy dietary and lifestyle changes you can make to combat chronic constipation as well:

• Drink plenty of water
• Increase dietary fiber, which increases water in the intestines, to help avoid enemas for constipation and reap more healthy benefits, including lowering blood sugar, controlling weight, and lowering cholesterol.
• Add prunes and prune juice to your breakfast fare. They’ve been used for constipation for centuries and are considered by some to be a stronger choice than fiber.
• Chamomile tea can help relax the muscles in your colon to help move the stool through.
• Exercise is a big factor in constipation. You basically need to get moving to, well, get moving.

When to Call Your Doctor for Constipation

• You have a change in bowel habits
• You have blood in your stool.
• You are taking a long time to have a bowel movement.
• You are having less than three bowel movements a week.
• You are passing hard and painful stools.
• You don’t feel like you have empties your bowel after your bowel movements.

RECOMMENDED FOR YOU

• Home Remedies for Constipation
• Constipation Remedies Needed? Try Magnesium
• What Helps Constipation? Know the Causes and Find Relief
• How to Treat an Impacted Bowel

SOURCES

1. NIH
2. Mayo Clinic

This article was originally published in 2017. It is regularly updated.

The post Should You Use an Enema for Constipation? appeared first on University Health News.

But hold on. While urine color is a centuries-old diagnostic tool, many shades of yellow can be perfectly normal, even if they vary from nearly colorless to dark yellow.

Urine color reflects what we consume, and water can significantly change your urine color. In fact, some experts advise, if your urine color is nearly that of water, you may be overdoing the “hydrate” bit. Conversely, if your urine color is a deep, dark yellow, you may need to step up your water intake.

What Affects Urine Color

Food and vitamin supplements can make a difference in urine color as well. Berries, beets, and foods that contain high amounts of food coloring can all have an effect. Have you seen fluorescent-green urine come out of your body? B vitamins such as riboflavin (B2) and cobalamin (B12) may be at play. Yellow and orange foods can result in dark yellow or even orange urine. Asparagus can even have your urine color shading brown.

Even medicines can cause your urine color to become temporarily abnormal. Ironically, a phenazopyridine hydrochloride (Pyridium) is sometimes used to treat urinary tract infection symptoms, and it may cause the urine to be orange. It’s important to note that phenazopyridine does not treat the infection itself, but it does help ease urinary pain.

That said, if your urine color is anything but yellowish—and you can’t determine why (medications, food, water consumption)—you should consider a trip to the doctor.

Normal Urine and Urine Color Meanings

The normal yellow urine color comes from a pigment called urobilin or urochrome. The yellow is the result of dead liver cells being expelled from your body.

When your doctor looks at a urine sample, the urine color will be analyzed and reported with the urinalysis.

A bloody urine color means high-tail it to your doctor. It could indicate one of the following:

• A urinary tract infection
• Kidney problems or tumors
• Bladder issues or tumors
• An enlarged prostate

Urine in your blood is called “hematuria.”

If your urine color is bloody brown and you’ve been exercising heavily, you should consult your doctor at least the first time. “We do not know why strenuous exercise can cause blood leaking in the urinary tract, but it could have to do with fluid balance (dehydration), blood cell breakdown, or bladder trauma,” says RunnersWorld.com.

Frothy urine can indicate a high level of protein in the blood, which the American Kidney Fund says may indicate worsening kidney damage, especially if you’re also experiencing swelling in your hands or feet.

“Cloudy or milky urine is a sign of a urinary tract infection, which may also cause a bad smell, says the U.S. National Library of Medicine. “Milky urine may also be caused by bacteria, crystals, fat, white or red blood cells, or mucus in the urine.”

At the Doctor’s Office

Your physician will take abnormal urine color seriously. Always see your physician immediately if you think you may have blood in your urine or if your urine color is dark brown or worse. Other urine color decisions may be based on your personal history but should not be ignored. If the abnormal urine color persists, see your doctor.

At the physician’s office, you will be asked for your medical history, a history of the problem, what times you notice the odd urine color, and if you noted any other symptoms (fever, pain, nausea, thirst). Be prepared to tell him or her your diet and all medications and supplements you are taking.

Blood tests, including liver function tests, may be ordered. Depending upon the findings, your doctor may require an ultrasound or cystoscopy, which allows the doctor to examine your bladder and urinary tract.

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• Kidney Stone Treatment: It Can Range from Home Remedies to Hospital Stays
• Bladder Control Begins with Behavior Modification
• Don’t Suffer in Silence: Report Urine Leakage to Your Doctor

The post “Normal” Urine Color Comes in Many Different Shades appeared first on University Health News.

A person should strive to maintain a lifelong, consistent healthy weight.  Fluctuation in large amounts throughout your life—that lose-gain-lose-gain cycle so many of us battle, the so-called “yo-yo dieting”—may tax the cardiovascular system, set the stage for diabetes, slow metabolism, and make it increasingly more difficult to lose weight.

As if that’s not enough, it can permanently stretch skin out of shape (yes, permanently), which worsens as you age, says Health.com. Exercise cannot bring it back once it reaches that stage. “The expansion and contraction of the skin is what plays havoc,” Alan Matarasso, MD, clinical professor of surgery at the Hofstra/Northwell School of Medicine (N.Y.) told Health.com.

The key to maintaining a stable and healthy weight is not short-term diets but long-term healthy lifestyle habits that include healthy eating, exercise, and balancing calories in with calories used.

How Much Does Weight Fluctuate During the Day?

People normally experience weight fluctuation throughout the course of a day. That change can be as large as four or five pounds, mainly due to fluids and salts. (Read some weight-loss forums, however, says Livestrong.com, and you may hear about weight fluctuation up to 10 pounds; if you’re experiencing that you should seek help from a doctor. 10 pounds in a day is not normal weight fluctuation.) Most of us weigh the least amount in the morning, after we void, and the most at the end of the day, especially if we eat a big, late dinner.

Causes of Weight Fluctuation

Weight can temporarily increase due to:

• Constipation
• Exercise
• Food
• Hormones
• Medications
• Salt
• Water
• Weather

“Since most of us can’t eat enough in a day or two to actually gain five or 10 pounds, if you notice a dramatic increase on the scale, chances are it’s due to water,” says Anita Petruzzelli, M.D., doctor for BodyLogicMD, in an article in Shape. “Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body’s water composition and therefore weight,” she says. True weight gain or loss takes time, while small weight fluctuation in a day just comes from these few factors.

“In the summer, body weight can go up by several pounds due to increased body water. This is accomplished through fluid-conserving hormones such as aldosterone, which allows the kidney to retain more fluid and reduces the amount of salt in sweat, a measure that also aids in water retention. The increase and stabilization of total body water can only be accomplished by continuing to exercise in hot weather and will not occur in people who spend most of their time indoors in air-conditioned environments,” explains John Castellani, a researcher in the Thermal & Mountain Medicine Division of the U.S. Army’s Research Institute of Environmental Medicine on ScientificAmerican.com.

Weight can temporarily decrease due to:

• Crash diets
• Dehydration
• Exercise
• Illness
• Low-carbohydrate intake
• Voiding (urine and feces)

How to Properly Weigh Yourself

Most studies reveal that a daily weigh-in is the way to go to maintain your weight, as it seems to produce the best results, cautioning that the person should choose the same time of day every day to do the weigh-in and, this is important, weigh yourself when you’re naked. Clothing and shoes can vary in weight, so it’s best to eliminate them.

That said, if it’s upsetting to you to find weight fluctuations of any type every day then avoid weighing yourself more than weekly. Adding stress just triggers a weight increase due to cortisol being released. The only trick will be staying motivated to stick to your diet and fitness routines.

This article was originally published in 2018. It is regularly updated.

The post Weight Fluctuation is Normal – These are the Common Causes appeared first on University Health News.

Poop—or, more politely, “stool”—is a reflection of our digestive processes, our activity levels, and our overall health. The Bristol Stool Chart, which is largely based upon the consistency and shape of feces, is a way to classify what we see in the bowl before we flush it away. The seven types of stool are as follows:

BRISTOL STOOL SCALE

Deciphering the Bristol Stool Chart

Types 1 and 2 on the Bristol Stool Chart reflect levels of constipation. When you’re constipated, your feces stay in your body for longer than normal. When it stays in the intestine, the stool drys out and normal, healthy bacterial are destroyed. Constipated poop, says unitypoint.org, has remained in your intestines for weeks instead of the normal 72 hours. Old poop becomes hard.

Passing Type 1 or 2 stool can be associated with some rectal bleeding, due to how hard and difficult to move the stool is. The causes for this level of constipation vary, but they can be associated with a low-fiber diet and/or sedentary lifestyle. “Adding supplemental fiber to expel these stools is dangerous, because the expanded fiber has no place to go, and may cause hernia, obstruction, or perforation of the small and large intestine alike,” says gutsense.org.

Constipation also may be associated with an unwillingness to defecate, pain, and/or hemorrhoids.

Depending upon what expert you consult, Types 3, 4, and 5 are normal. Type 3 may be slightly on the constipated side, Type 5 a bit loose. But either could be normal for you, based on your diet and physical activity. The differences drive home the point that we need to know our own “normal.”

Types 6 and 7 are levels of diarrhea from mushy to watery. At Type 6, the loose stool could be due to stress (including physical activity) or a dietary change. The poop hasn’t stayed long enough in the intestines for the body to extract all the water and nutrients, so it’s “squishier.”

When you’re at Type 7, you have stool that pours out of you like water. You can dehydrate quickly at this level, because the intestines aren’t absorbing any water from the feces.

Certain symptoms should prompt you to see a doctor:

• Diarrhea lasting for more than two days
• A fever of 102°F or higher
• Six or more loose stool bowel movements within a 24-hour period
• Vomiting
• Severe pain in your abdomen area
• Unusual pain in your rectum
• Blood in your stool
• Stools that are black and tarry or that contain pus
• Dehydration (increased thirst, dry mouth, weakness, dizziness, palpitations, confusion, sluggishness, fainting)

Change Is Not Always Good

Changes in your stool shape or texture can indicate an illness: a C-diff infection, thyroid problems, inflammatory bowel disease, cancer, a parasitic infection, or worse. It can also reflect your diet, stress, food intolerance, or activity level, but the important thing is not to assume any change is normal until you discuss it with your doctor. This is especially true for any change that lasts more than two weeks. While diarrhea should be seen by doctor if it lasts for 48 hours, other changes are usually OK to give two weeks to resolve, especially if there are no related symptoms (more on color below).

It’s interesting to note that some physicians become concerned if you tell them you’re seeing “flat” and/or narrow stools instead of rounded feces because the doctors surmise that the flat shape could indicate a blockage or tumor of some sort. This isn’t always the case, but it is important to find out for certain

The Color of Poop

Emphasizing the shape of your waste without considering color is a like reading an abridged novel. You’re getting the gist of the story but not the whole tale.

Normal poop, as most of us know, is a shade of brown. The color comes from the intestines metabolizing the bile from your gallbladder. The liver produces the bile, which is stored in the gallbladder and released to aid in digestion. While you can have various shades of brown, possibly even greenish-brown, other stool colors may indicate disease.

Before you become concerned, you may experience normal temporary changes in stool colors can be due to what we consume, as you’ll see below, but any color change that cannot be explained by something you consumed and does not quickly resolve should be discussed with your doctor. Note: This is one of the many reasons you’re wise to read the information that comes with any prescription drug you’re taking, checking for side effects.

Black: While you might be able to wait a week or two for some fecal changes to normalize, don’t mess around if you see black stool, especially if it reminds you of coffee grounds. This may indicate bleeding, and blood loss can be an emergency. That said, iron supplements and medications that contain bismuth subsalicylate like Pepto-Bismol can temporarily turn your stool black, but the color should normalize in 24 hours.

Red: A bright red blotch or color on your stool likely indicates gastrointestinal bleeding, probably from the rectum, hemorrhoids, or the large intestine. Eating red foods, like beets or tomatoes, may cause temporary reddish stool.

Pale (white, gray, yellowish): Pale stools can indicate liver, pancreas (pancreatic cancer), or gallbladder problems. Poor fat digestion is another cause, although some medications like antacids with aluminum hydroxide can cause pale stool.

Green: Green may indicate a problem with the digestive system, such as not secreting enough bile. Crohn’s disease and celiac disease can both cause green poop.

Orange: While this color is usually caused by dietary overeating of orange veggies like winter squash and carrots, it could indicate a blocked bile duct.

The post Bristol Stool Chart: What It Can Tell You About Your Health appeared first on University Health News.

Anything that irritates the gums—dentures, bad-fitting dental appliances, bacteria, plaque, trapped food, smoking—can result in gingivitis. Crooked teeth with uneven gaps can set the stage for gingivitis, allowing debris to become lodged between teeth, irritating the gums. Not brushing regularly, avoiding dental floss, and skipping your dentist appointments are all gingivitis friendly.

Your risk for developing gingivitis increases as you age and with poor health. The American Dental Association’s MouthHealthy.org lists pregnancy and diabetes as risk factors for gingivitis. A poor diet increases your risk of getting gingivitis, as it depletes your natural immune-system defenses. For example, Medical News Today says a vitamin C deficiency can lead to gingivitis.

Can Medications Cause Gingivitis?

Some medicines, like steroids and birth-control pills, can predispose you to gingivitis, as can any medication that causes a dry mouth. You may also have a genetic tendency to develop gingivitis. Dentists have found it runs in families.

The Centers for Disease Control lists these risk factors for periodontal disease, which includes the early stage of gingivitis:

• Bridges that no longer fit properly
• Complications of gingivitis
• Crooked teeth
• Diabetes
• Female hormonal changes, such as with pregnancy or the use of oral contraceptives
• Fillings that have become defective
• Heredity
• Poor oral hygiene
• Smoking
• Stress
• Taking medications that cause dry mouth
• Underlying immuno-deficiencies, e.g., AIDS

The Importance of Gingivitis Early Diagnosis

Gingivitis home treatment starts with good brushing habits. Use a soft brush, avoid rush jobs (it should take around two minutes), and do it at least twice a day. (© Wavebreakmedia Ltd | Dreamstime.com)

Early gingivitis is not a major problem, but you need to notice it right away. Unchecked, it can cause a gum abscess or trench mouth. It’s even powerful enough to begin to separate teeth from the gum. This can lead to periodontitis, which is a serious bacterial gum disease that results in jaw-bone loss and loose and lost teeth.

Periodontitis has also been linked to illnesses like heart disease, as the bacteria can get into the bloodstream and travel through the body. You want to avoid periodontitis, which can require invasive, painful, costly dental procedures, such as root planing, scaling, and root-surface debridement. The American Academy of Periodontology says approximately 64.7 million Americans have periodontitis.

Your dentist will make a diagnosis of periodontitis vs. gingivitis by looking at your teeth and charting gum-pocket depths. “There are other tests currently available that go beyond basic and subjective visual assessment to provide dental professionals with the detailed genetic and biological information required to better determine the appropriate treatment regimen for each individual patient. This information includes evaluating the inflammatory burden that is causing periodontal disease, as well as looking at the patient’s unique genetic susceptibility to periodontal disease,” says perio.org.

At-Home Treatment for Gingivitis

You can treat gingivitis at home, if you catch it early enough. A saltwater rinse can help soothe and heal the gums. Regular brushing, which means twice a day, is the first step (Medical News Today suggests using an electric tooth brush). You’ll need to add regular dental flossing and the use of a good antiseptic mouthwash to eliminate gingivitis in its early stages.

Don’t be fooled by those who say an herbal mouthwash can get the job done. The Journal of Dental Hygiene’s study “Antiseptic Mouth Rinses: An Update on Comparative Effectiveness, Risks, and Recommendations” concludes that “research supports the effectiveness of antiseptic mouth rinses in reducing plaque and gingivitis as an adjunct to home care.” An additional study from the same journal found that an herbal oral rinse was no better than the placebo in a study comparing antiseptic mouthwash to herbal.

PrecisionNutrition.com lists probiotics, cranberries, and green tea as foods to help combat gingivitis. They all help reduce the populations of harmful bacteria. Livestrong.com suggests nuts, fatty fish, citrus fruits, and leafy green vegetables to help dental health and end gingivitis.

Adding to those foods are these suggestions from 123dentist.com:

• Apples
• Carrots
• Celery
• Cheese
• Milk
• Onions
• Peppers
• Shiitake mushrooms
• Yogurt

Studies have also shown that there are effective herbs and natural ingredients that can help treat gingivitis; among them are sage, turmeric, and peppermint. For more information, check out these 11 top DIY gingivitis home treatment strategies.

Finally, that twice-a-year dental visit for a professional cleaning can be a critical to people who battle chronic gingivitis. It’s money and time well spent compared to undergoing the serious complications of out-of-control gingivitis.

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• The Startling Dangers of Tooth Infection

The post How to Catch and Cure Early-Stage Gingivitis at Home appeared first on University Health News.

A popular health supplement, maca root reportedly helps with:

• Infertility (boosts sperm)
• Libido
• Sexual function
• Hormone disruptions related to such conditions as perimenopause, menopause, and polycystic ovary syndrome, or PCOS)
• Antioxidant levels
• Memory and focus
• Balancing moods and helping with anxiety and stress
• Osteoporosis
• Increasing energy (alleviate fatigue)
• Clearing skin blemishes and acne

With all these benefits, it’s not surprising that maca root is a top-selling supplement. In fact, maca root became so popular for sexual function that in recent years that it experienced short supply (see “How Much Maca Root?” sidebar below).

All That Glitters

As is often the case with nutritional supplements, the medical world isn’t overly impressed with maca root. Many experts say maca studies are too small, are conducted over too short a time period, and lack proof of cause and effect. Most of the studies we found were on maca root benefits for women experiencing menopausal symptoms and for increasing libido in both men and women.

One of the better documented uses of maca root for women battling post-menopausal symptoms was done in 2005. This double-blind, placebo-corrected study by Meissner et al., titled “Use of Gelatinized Maca (Lepidium Peruvianum) in Early Postmenopausal Women,” determined that it was “reasonable” to conclude that maca did aid hormonal processes and that test subjects reported a reduction of menopausal “discomfort.” Sounds good, but… not so fast, says the North American Menopause Society.

The organizaiton’s position statement reads, in part, “In a systematic review, only four maca studies were evaluable. All showed improved scores, but all trials were poor of quality, with poor trial design, very small sample sizes, or limited reporting of study data. Thus, these studies are not strong enough to support the use of maca for VMS (menopause-associated vasomotor symptoms).”

Maca for Libido

Maca root uses extend beyond menopausal symptoms. Low libido is a strong motivator for trying maca. In a report called “Maca Benefits: Low Libido in Women and Stress Relief,” the author stated, “A review of studies published in BMC Complementary and Alternative Medicine assessed randomized clinical trials comparing maca to a placebo in men or menopausal women with sexual dysfunction. The results showed that maca was effective for increasing sexual desire when taken for at least six weeks at dosages ranging from 1.5 to 3 grams per day.” (See also our post “Maca Benefits: Low Libido in Women and Stress Relief.”)

An article in Psychology Today written by Michael Castleman lists several low-libido studies that are positive enough for the author to conclude “maca stimulates more than just the imagination.”

But, alas, again the medical community weighs in with less enthusiasm. In a study at Wake Forest Baptist Medical Center that included maca, senior author Ryan Terlecki, M.D., wrote: “While certain natural supplements we reviewed show promise for improving mild sexual dysfunction, they lack robust human evidence. In addition, because of concerns that some products are impure or weak, we do not routinely recommend these products to our patients,” said Dr. Terlecki, associate professor of urology at Wake Forest.

Why So Glum?

While nutritional supplement proponents claim maca root is safe, well-tolerated, and non-toxic, the medical community recommends caution. Maca root is a phytonutrient, meaning it is a root that contains nutritional benefits. Maca root contains protein, fiber, calcium, magnesium, amino acids, and a number of vitamins and minerals. However, it is so high in vitamin K that people on blood thinners may want to avoid it.

Maca root is also contraindicated for men with elevated blood PSA (prostate specific antigens) and women battling breast cancer. And while maca root also can raise blood pressure, it may also counter the libido-crushing side effects of some anti-depressant medications.

If you’re considering maca root and are battling any of the conditions or illnesses above, are taking any prescription medications, or are pregnant or nursing, consult a physician first.

The post Maca Root May Help Raise Your Spirits—But Proceed with Caution appeared first on University Health News.

Clearly, receding gums that expose an increasing amount of tooth are cause for concern. Once receding gums pass the “cosmetic” stage, where they may be unsightly, they can progress into gum disease, a.k.a. periodontal disease. Without a healthy gum to protect the tooth, you’re at risk of losing teeth.

You may notice some early warning signs of receding gums, like swollen gums, bleeding when brushing, or chronic bad breath. At later stages, you may experience pain and sensitivity. If you have any of these symptoms, hightail it to your dentist.

If you’re concerned about receding gums, you’re not alone. It’s one of the most common complaints from dental patients over 40. However, receding gums didn’t start overnight.

Bleeding gums and sensitivity at the gumline are signs that you should take steps to slow the progression.

When Do Receding Gums Start?

Most of us begin to experience receding gums in our teens and 20s—we just don’t know it! “Research published in the Journal of Dental Research states that almost half of 30-year-olds and almost three-quarters (70 percent) of 65-year-olds have reached the periodontitis stage,” according to The Happy Tooth dentistry in North Carolina. Periodontitis is the stage of dental disease that begins to permanently damage your gums and loosen teeth.

Causes of Receding Gums

Poor oral hygiene is the main cause of receding gums, but you may be surprised to learn that you can overdo it in the cleanliness department. Brushing or flossing too hard is a common cause of receding gums. Always use a toothbrush labeled as “soft.” Save the “hard” and “medium” brushes for cleaning around the house—not your teeth.

Additional causes of receding gums include:

• Bacteria below the gumline
• Diabetes
• Dry mouth
• Genetics
• Hormonal changes in women
• Human immunodeficiency virus (HIV)
• Injury to the teeth or gums
• Medications that cause dry mouth
• Plaque buildup
• Smoking
• Teeth grinding
• Teeth that are not aligned properly (Thank your parents for those braces, if you had to have them.)
• Tongue piercings

Treatments for Receding Gums

If you’re on top of things and notice receding gums, you may be able to halt or slow the process just by flossing regularly, brushing more gently, and paying attention to other good oral hygiene practices, like twice-a-year dental cleanings. Buy a high-quality toothbrush and, according to AskTheDentist.com, replace it every four weeks. Worn or cheap bristles can damage your gums.

Choose a gentle toothpaste, such as one for sensitive teeth. Avoid harsh, gritty toothpastes.

“Some toothpastes, especially those designated ‘tartar control,’ are too abrasive,” according to Shape.com. “Anything that feels gritty can erode enamel and cause receding gums. Fluoride is the only ingredient you need. Dentist-recommended toothpastes include: Mentadent ($3.29), Tom’s of Maine Natural Toothpaste ($4) and Sensodyne Fresh Mint ($4.39) for sensitive teeth.”

Your dentist can help advise you if you need more aggressive treatments, which may involve seeing a periodontist (gum specialist). Options include:

• Composite restoration involving tooth-colored composite resins or porcelain that either cover the exposed root and close gaps or, if pink, can be applied to the gums to do the same thing.
• Deep cleaning (tooth/root scaling), which removes the plaque that has built up on teeth below the gumline.
• Desensitizing agents that treat nerve symptoms.
• Orthodontic treatments to help reposition your teeth.
• Removable gum veneers that replace missing gum tissue.

Some people opt for a skin graft to correct receding gums. Tissue from the roof of your mouth or another area of your gum is removed and sutured to the receding gum. The periodontist may also remove a flap of the nearby gum. These procedures are usually done in the office.

Complications such as infection are rare but can occur. If the graft tissue doesn’t properly adapt to the graft site, you may need a repeat of the procedure. And if you’re not happy with the appearance of the graft, talk with your periodontist about a reshaping of gum tissue—a procedure called gingivoplasty.

Prevention of Receding Gums

It’s important to realize that there’s no set standard for what is too high a gumline or even what’s receding—at least in terms of how high your gum should appear on your tooth. Your ability to notice your receding gums at the earliest stage requires a familiarity of your gumline. Periodically look in that bathroom mirror and study your gumline and teeth, so you can gauge any loss.

Even more important: regular checkups. Your dentist can measure the distance between the bottom of each tooth and the gumline, tracking any movement over time.

In addition, if you look at the causes of receding gums, it’s obvious that flossing and brushing regularly with a soft brush are the most important ways to stop or slow receding gums. And if you’re a smoker, you can help yourself by quitting. A healthy lifestyle, regular medical care, and a nutritious diet are important not only to your overall health, but to your gum health. Finally, if you know or suspect your grind your teeth at night, discuss a mouth guard with your dentist.

The post Receding Gums: How to Treat a Common Condition appeared first on University Health News.

Uncontrolled and, more important, undiagnosed poor circulation could even lead to amputation. Remember, poor circulation is a symptom resulting from something else. In and of itself, it is not a disease.

If you have poor circulation, your blood flow is compromised. For one reason or another, blood is not getting where it needs to be. Most people notice circulation problems first in the extremities, with that pins-and-needles feeling, but it can also affect the heart and other organs.

Blood circulation is how nutrients and oxygen are brought to your body’s organs. Poor circulation is starvation to them.

Common Symptoms of Poor Circulation

Most people initially notice symptoms of poor circulation in their hands and feet, but it’s possible to notice symptoms in your face, too, especially the lips, nose, and ears.

The most common symptoms of poor circulation include:

• Cold hands, feet, fingers, toes (not season-related)
• Fatigue, lack of stamina
• Muscle cramps
• Numbness, especially in the arms and legs “pins and needles”
• Pain
• Throbbing, tingling, stinging pain in your limbs

Because poor circulation has so many possible causes, it’s smart to tell your physician if you notice any of these signs:

• Alopecia (hair loss)
• Arrhythmia
• Blood vessel “lumps”
• Claudication (pain caused by reduce blood flow during exercise)
• Cramps and pins and needles
• Dizziness or lightheadedness
• Dry, itchy skin
• Edema
• Headaches
• Cramps during activities
• Memory glitches due to poor blood flow to the brain
• Shortness of breath
• Skin blotches and changes in skin tone/color
• Sores that do not heal well, skin infections
• Varicose veins

Causes of Poor Circulation

A common cause of poor circulation is blocked or narrowed blood vessel, usually due to plaque building up and hardening in the walls of your blood vessels. Diabetes, thyroid disease, hypertension, and obesity can all lead to the problem.

Poor health habits are often behind poor circulation. Smoking, drinking in excess, bad diets, and insufficient exercise are widespread causes. Sitting too long in one position, especially in a cramped position like on an airplane, can result in poor circulation.

Improve Your Poor Circulation

As you read the causes of poor circulation, you probably already thought of ways you can improve it. Exercise is at the top of the list. Your FitBit is right when it reminds you to get up and move. Sitting behind a desk for eight hours is bad for your health, and getting up only to eat lunch and to take a couple of restroom breaks simply isn’t enough. You need to get up and move. If you can increase the amount of aerobic exercise you do—dancing, biking, mowing the lawn, swimming—all the better.

Exercise does not have to be strenuous, however. A walk, housecleaning, or going to the grocery store all count as exercise. In fact, if you’re battling the symptoms of poor circulation—like shortness of breath, lightheadedness, or pain of any type—you need to take it slow, discussing exercise limits with your physician.

Take steps also to start a heart-healthy diet—one that’s low in fat and high in fiber. Consider adding fish oil for the omega-3 benefits. Skip those desserts, and pay attention to your weight. Although getting your nutrients through a proper diet is best, supplements of vitamin B6, vitamin B12, and magnesium may help.

Clearly, if you’re cold “all the time,” you need to keep yourself warm. Allowing your limbs to get too cold only worsens blood circulation. Some people battling Reynaud’s syndrome, where fingers turn blue or white due to poor circulation, put their fingers right in a bowl of warm water or use a hot-water bottle.

Treatments for Poor Circulation

Many treatments are available for poor circulation; they could be as simple as compression socks, aspirin, or a prescription drug. Treatment also may involve surgery. It all depends upon the cause.

Your physician will assess your symptoms and family history, looking at your risk factors and lifestyle. Determining the cause may involve some blood tests, a blood-glucose test, physical examination, blood pressure testing, and, possibly, an ultrasound or CT scan. Once the cause is determined, treatment options will be discussed.

This article was originally published in 2018. It is regularly updated. 

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