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6 Vitamins and Nutrients You Should Be Getting More Of

Woman smiling next to a bottle of heart shaped vitamins.

Let’s be honest: Chances are, you have some sort of nutritional deficiency. But with the vast array of vitamins and nutrients that your body needs, it seems overwhelming and nearly impossible to consume all of them. Yet, achieving this is exactly what you need to ward off health conditions like heart disease, cancer, and stroke. This becomes increasingly crucial as you age and become more susceptible to these illnesses.

Regardless of who you are, striving to obtain your full quota of essential vitamins and nutrients is crucial. It can be challenging to determine which ones should take precedence and which ones you might be deficient in. So let’s delve into some of the most common deficiencies, why they’re important, and how you can get more of them. 

6 Key Vitamins and Nutrients You Need More Of

Many people are slacking off when it comes to Vitamin D, Vitamin B12, iron, magnesium, Omega-3, and folate. Why do these matter so much? Allow us to break it down for you.

Vitamin D

Who would have thought Americans were so opposed to sunny weather? Yet, it seems to be the case since Vitamin D, which is primarily sourced from sunlight, is a nutrient that 41.6% of American adults are deficient in. 

There are many reasons why people aren’t getting enough Vitamin D. It can be chalked up to spending too much time indoors, wearing layered clothes, habitually using sunscreen, or deliberately avoiding sunlight. Vitamin D deficiency is also more common amongst those with darker skin, high blood pressure, low levels of good cholesterol (HDL), having conditions like Crohn’s, celiac disease, cystic fibrosis, kidney or liver disease, being overweight or elderly, or simply having a diet low in this vitamin.

No matter why it’s happening, not having enough Vitamin D can lead to aches in your bones, fractures, fatigue, and muscle pain or weakness. Here are a few foods that can boost your Vitamin D intake:

  • Fatty fish
  • Egg yolks
  • Cheese
  • Beef liver
  • Mushrooms
  • Vitamin D-fortified foods like milk (or plant-based alternatives), breakfast cereals, orange juice, and yogurt

If dietary sources are insufficient or if you have limited sun exposure, look to the benefits of Vitamin D supplements. There are two types to choose from: D2 (ergocalciferol) and D3 (cholecalciferol.) Most people prefer D3 because it’s the same form that’s naturally produced by the body when skin is exposed to sunlight and it’s thought to be more effective at raising and maintaining overall Vitamin D levels. But if you’re following a plant-based diet, you might lean towards D2 instead. It’s derived from plant sources like fungi, making it a solid choice for vegetarians and vegans.

Vitamin B12

Vitamin B12 deficiency is pretty common, particularly for vegetarians and vegans, because it mainly comes from animal products. This vitamin is crucial for helping nerves communicate, warding off problems like numbness and balance issues. It’s also key in creating DNA, which is vital for growth and repairing skin tissue. Additionally, B12 is essential for producing red blood cells that transport oxygen all over your body. Lacking B12 can lead to megaloblastic anemia, a condition marked by extreme fatigue due to poor oxygen delivery.

To avoid Vitamin B12 deficiency, include foods like beef, pork, lamb, poultry, fish, eggs, and dairy products in your diet. For vegans, fortified plant-based milk and nutritional yeast are good options. Vitamin B12 supplements are primarily available in two forms: cyanocobalamin and methylcobalamin. Cyanocobalamin is often recommended because of its stability and affordability. However, older adults and individuals with specific neurological conditions or genetic variations may benefit more from methylcobalamin B12.


Iron is one of the most common nutrient deficiencies in the US, especially among menstruating, pregnant, or breastfeeding women. Iron deficiencies are also common in adults over 65, who often eat less, and in individuals with chronic conditions such as bone marrow or autoimmune disorders. Factors like gastrointestinal bleeding from ulcers, polyps, or colon cancer, blood loss from injuries or surgery, and regular blood donation can also lead to iron deficiencies.

Why should you care about getting enough iron? Because skimping on it can lead to anemia, impaired cognitive function, weakened immune system, heart problems, and pregnancy complications. To boost your iron levels, dive into foods like lentils, chickpeas, soybeans, red meat, poultry, seafood, eggs, watermelon, apples, and citrus, or consider an iron supplement. If you struggle with absorbing iron, supplements like heme iron polypeptide or iron bisglycinate might do the trick. If iron absorption is an issue for you, give carbonyl iron, ferrous gluconate, or iron bisglycinate a whirl. If you’re really low on iron, ferrous sulfate or ferrous fumarate might be your best bet.


Magnesium deficiency might pop up because of problems like impaired absorption from gastrointestinal diseases, alcoholism, diabetes, and insulin resistance. Certain medications, such as diuretics and proton pump inhibitors, or simply aging can also play a role. It’s concerning that these issues can prevent you from getting enough magnesium, especially since this mineral is so crucial for keeping your muscles and nerves in check, regulating blood sugar, and keeping blood pressure steady.

You can up your magnesium intake by eating more green leafy vegetables, nuts, and whole grains. If you’re looking for an extra magnesium kick, Magnesium Oxide, Citrate, and Glycinate can further help. Not only do these supplements bump up your magnesium levels, but they can also improve your sleep, relieve headaches, improve muscle comfort, and aid heart health. 

Omega-3 Fatty Acids

Don’t be thrown off by the word “fatty”. Omega-3s are crucial for heart and brain health. Like many other nutrients, vegetarians, vegans, women who are pregnant or breastfeeding, and the elderly often find themselves short on omega-3s. If you have a condition that affects fat absorption, like Crohn’s disease and cystic fibrosis, or if you’ve undergone bariatric surgery, getting enough Omega-3s from what you eat can also be a challenge.

Omega-3 supplements come in various forms that cater to different dietary preferences and health needs. The main types can be supplied from fish, krill, algal, flaxseed, or plant-based oils. These can be taken in a tablet or capsule and luckily, you don’t even have to taste the oils to experience their health benefits. 


What causes a folate deficiency? Common culprits include gastrointestinal disorders that impair folate absorption, excessive alcohol consumption, increased folate needs during pregnancy and breastfeeding, medications interfering with folate absorption or utilization, certain medical conditions like kidney disease or cancer, and genetic variations like kidney dialysis and liver disease

A folate deficiency can trigger a cascade of health concerns, ranging from anemia and heightened risk of cardiovascular disease to complications during pregnancy, digestive disturbances, and even mental health challenges. You can get more folate by eating leafy greens, fruits, nuts, and beans. But if you’re considering supplements, the main types are folic acid and methylfolate. Folic acid is often recommended for women of childbearing age. Methylfolate is favored for individuals with genetic variations affecting folate metabolism, offering better absorption and tolerance for those with absorption concerns or issues related to folic acid metabolism.

Consider This Before Adding Supplements to Your Health Routine

There are numerous benefits of incorporating Vitamin D, Vitamin B12, iron, magnesium, Omega-3, and folate supplements into your life. However, it’s essential to consult with your doctor to identify your specific situation and determine the best options for you. While supplements generally have few known side effects, seeking professional advice before starting any new regimen is prudent. If you’re unsure about your specific deficiencies, your primary care physician can recommend a blood test for vitamins and minerals deficiencies. They can also provide tailored guidance to ensure you reap the maximum benefits from incorporating these supplements into your daily routine.

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The Beginner’s Guide to Starting a Successful Weight Loss Journey

Woman on a scale looking happy about her weight loss.

Losing weight is straightforward in theory: eat healthy and exercise more. But the main obstacle preventing many people from following through is not knowing how to start their weight loss journey. This guide is designed to help you navigate the complexities of starting and maintaining weight loss. From setting realistic goals to finding a sustainable routine, we’ll provide practical tips and strategies to ensure your journey is manageable.

How to Start Losing Weight for Beginners

Kickstarting your weight loss journey should begin with perhaps the most important part of losing weight: nutrition. Start by focusing on a balanced diet that includes fibrous foods like fruits, vegetables, and whole grains. Fiber-rich foods can reduce your overall calorie intake because they keep you full for longer. Eating protein is also vital because your body burns more calories digesting protein than it does with fats and carbs.

Be Intentional About Meal Planning

To prevent eating too many calories, it’s generally best to avoid snacking. But if you need a snack, choose healthy options like fruits, nuts, or yogurt to keep you full and satisfied between meals. Don’t skip meals, because they play a key role in keeping your blood sugar levels stable and helping you manage hunger. Controlling portion size is also crucial. Preparing meals at home allows you to better manage portion size and gives you control over the ingredients and cooking methods you use, making it easier to eat healthy. 

Pay Attention to What You’re Drinking

Beverages play a significant role in weight loss. Avoid sugary drinks and sweets, and choose natural sugar sources like raw fruits or freshly squeezed fruit juices without added sugar. Drinking at least 2 liters, or 8 cups, of water throughout the day can help control hunger and boost your metabolism. It’s also wise to avoid alcoholic drinks. Not only are they calorie-dense, but they can often lead to overeating.

Listen to Your Body

Learn to recognize the difference between eating because you’re hungry and eating just to fill a void. This can help you identify and address triggers that lead to cravings, such as stress, boredom, or sadness. To effectively handle cravings, stock up on healthier options like berries, watermelon, or mangoes. Keeping these nutritious snacks on hand is a great way to combat predictable cravings.

Integrating Exercise into Your Life

Incorporating exercise into your routine, even if you’re not used to regular physical activity, can be an exciting new experience to look forward to. Start with simple, daily walks and build up to longer and quicker ones. To make exercising more fun, choose activities you genuinely enjoy, like dancing, swimming, or gardening. Fun things like these can make staying active feel less daunting.

If going to the gym seems intimidating, start with home workouts. You can find plenty of easy-to-follow workout videos online, including yoga and strength training, that don’t need much equipment. Another good option is to join a group workout class. These classes are great for motivation and give you a sense of community, which can really help if you’re just starting out.

If you prefer to exercise alone, begin with easy bodyweight exercises such as squats, lunges, and push-ups. These are good for increasing strength and endurance. If feasible, consider hiring a personal trainer. They can design a workout plan tailored just for you, making sure your exercise is both doable and effective.

8 Strategies for Achieving Your Weight Loss Goals

Clearly, there are several obstacles that can stop you from reaching your goal weight. Therefore, adopting a deliberate and strategic approach is crucial. Here are some effective methods to assist you on this journey:

  1. Don’t Stray From Your Diet: It’s important to stick with your new, healthier diet and resist the temptation to fall back into old eating habits. Consistency in healthy eating is key to long-term weight management.
  2. Set Fitness Goals: Keep your motivation high by periodically setting new fitness goals. These challenges can improve your physical health and keep your fitness journey exciting.
  3. Monitor Your Weight Regularly: Make a habit of weighing yourself regularly. If you start to gain weight or hit a plateau, you can adjust your diet and exercise routine swiftly.
  4. Get Adequate Sleep: Sleep quality greatly affects metabolism and appetite regulation. Ensuring that you get enough sleep is an important part of maintaining a healthy weight.
  5. Manage Stress: High levels of stress can lead to emotional eating. To combat this, practice stress management techniques like meditation, deep breathing, therapy, or simply engaging in activities you enjoy.
  6. Learn from Slip-ups: Instead of getting discouraged by setbacks, use them as learning opportunities. Understanding what led to a slip-up can help prevent those situations in the future.
  7. Focus on Health, Not Just Weight: Instead of just focusing on the scale, concentrate on your overall health and well-being. Celebrate achievements like having more energy and getting fitter, not just weight loss.
  8. Seek Support: Join weight loss groups or communities to stay motivated and accountable. And get your friends and family involved in your journey. Sharing your goals with others can lead to better support, like them making sure tempting foods aren’t around you.

Key Takeaways for a Successful Weight Loss Journey

If you want to lose and sustain weight loss, adhering to the healthy tips we’ve discussed is how you do it. This includes adopting a healthy diet, getting regular exercise, and managing your weight effectively after losing a significant amount. Consistency and self-control are vital components of this journey. Involving a primary care physician can make this a lot easier. They offer tailored advice based on your unique health needs, ensuring your weight loss journey is not only successful but also aligned with your overall health goals.

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Why Seeing a Primary Care Physician is Important As You Get Older

Person handing a heart to their doctor.

As the years roll on, your health journey grows more intricate and your risk of encountering multiple health challenges increases. In this landscape, a primary care doctor becomes your guide through the complexities of healthcare. They’re not just there for the sniffles and coughs. They’re your front line of defense in chronic disease management and prevention, adeptly steering you through the nuances of aging with a blend of expertise and compassionate care. Are you ready to explore the benefits of primary care as you enter your golden years? Then let’s take a closer look at the various ways they can positively impact your health and wellness.

1. Prevent & Manage Chronic Illnesses

According to the Centers for Disease Control, 6 in 10 Americans have a chronic illness, and 4 in 10 have two or more. Common chronic illnesses include diabetes, high blood pressure, arthritis, obesity, heart disease, and Alzheimer’s disease. Establishing a proactive relationship with your primary care physician is key to controlling and managing these conditions, which is especially important considering the complexities involved in their treatment.

Being diagnosed with a chronic disease often leaves you uncertain about the future and the best care strategies for prolonged health and well-being. Managing medications, particularly when multiple drugs are involved, can be challenging due to the risk of drug interactions and side effects. Fortunately, primary care doctors are well-versed in handling chronic conditions. They can effectively manage your medications, adjusting doses and ensuring correct usage. They are also skilled in identifying and safely discontinuing any unnecessary medications. These doctors are instrumental in helping you manage your condition and offering advice on lifestyle changes to enhance your quality of life.

2. Get Essential Health Screenings

People with primary care physicians generally enjoy better health than those without, as evidenced by their reduced frequency of hospitalizations and emergency room visits. This enhanced health is often maintained through regular appointments, where you have the opportunity to undergo annual health screenings. These screenings often include blood work to evaluate your cholesterol, blood sugar levels, and other crucial health indicators, like thyroid, kidney, and liver function.

Here are some important health screenings that a primary care physician for adults may recommend:  

  • Blood Pressure Screening: Adults, especially those over 40 or at risk of high blood pressure, should have their blood pressure checked regularly, ideally once a year.
  • Cholesterol Check: Starting at age 20, adults should get their cholesterol levels checked at least once every 4 to 6 years. More frequent testing might be needed for those with a family history of heart disease or high cholesterol.
  • Colon Cancer Screening (Colonoscopy): Starting at age 45, both men and women should begin screening for colon cancer. The most common method is a colonoscopy, which is generally recommended every 10 years.
  • Mammograms: Women are advised to get mammogram screenings every 1 to 2 years starting between the ages of 40 and 50.
  • Osteoporosis Screening: Women should start having bone density scans at age 65, and men at age 70, to screen for osteoporosis. Those with risk factors like fractures or low body weight may need to start earlier.
  • Eye and Hearing Tests: Since vision typically deteriorates with age, you should have an eye exam every year. These exams are important for updating eyeglass prescriptions, identifying serious conditions such as glaucoma, and evaluating your risk of vision loss. Hearing tests are also important, especially for those experiencing signs of hearing loss.
  • Pelvic Exam: These are crucial for women, especially as they reach middle age, because they can detect gynecological issues like cervical and ovarian cancer. Women should undergo a pelvic exam annually and have a pap smear every three years to screen for STDs, ovarian cysts, uterine fibroids, and early indicators of cancer.
  • Prostate Exam: Annual exams are recommended for early detection of prostate cancer, the second most deadly cancer in men, affecting 1 in 8 during their lifetime.

3. Receive Personalized Treatment

Discussing sensitive, complicated, or even embarrassing health issues is easier when you trust your doctor. Having a personal, one-on-one relationship with your doctor, rather than being just another patient on a long list, gives you the emotional reassurance you need to feel empowered about your health. This trust boosts your likelihood of adhering to their medical advice and consistently practicing proactive health habits.

A doctor who knows you well can simplify complex medical terminology and treatment plans, making them easier to understand and less intimidating. They’ll act as your advocate within the healthcare system, helping you make complex medical decisions, offering practical advice on treatment options, monitoring any changes in your health, and modifying treatments as necessary.

4. Access the Best Specialists

If you have specific health concerns, such as chronic illnesses, seeing a specialist is often necessary. Your doctor can facilitate this by providing referrals to a range of specialists for treatments beyond their primary care specialties, ensuring you see the most qualified professionals they recommend. They will handle the coordination of your referrals, saving you the effort of researching and reaching out to numerous specialists, some of whom may be out of your network or have limited availability for appointments. By handling these details, your primary care doctor significantly reduces the stress associated with chronic disease management.

5. Lower Healthcare Costs

Seeing your primary care doctor regularly can lower your healthcare costs. Why? Because having regular health screenings and frequent communication with your doctor means you’re more likely to stop serious illnesses from developing. Plus treatments for initial-stage conditions are usually more straightforward and cost-effective than those for advanced illnesses. So detecting a chronic condition early, before it requires surgery or extensive treatment, can lead to significant financial savings. 

By getting regular check-ups and timely interventions, a primary care doctor can also help prevent hospitalizations–one of the priciest healthcare costs out there. By addressing health issues before they become severe enough for medical emergencies to occur, you’ll save money. This proactive preventative and proactive approach to health management is not just beneficial for your wallet but, most importantly, for your physical well-being.

Navigating the Complexities of Aging Through Primary Care

Why are primary care physicians integral to healthier aging? Because they can help reduce healthcare costs by conducting routine health screenings, averting costly hospitalizations, and facilitating referrals to other doctors when your condition surpasses their primary care specialties. The most effective primary care doctors provide personalized care, fostering a relationship based on trust and open communication about sensitive health matters. In truth, maintaining a proactive relationship with a primary care physician is key to a healthier, more positive aging experience.

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How Do I Choose a Doctor? 5 Tips for Finding Your Ideal Healthcare Provider

Older doctor holding young patients hand

How do I choose a doctor who’s right for me? Indeed, choosing primary care is more than just ticking a box on your to-do list. It’s a significant decision that should align with your specific needs. These physicians are the ones who chart your course through the healthcare system, syncing up with specialists and crafting treatments that are just right for you. Think of them as your go-to resource for everything from minor sniffles to serious medical conditions. All in all, it’s important to choose a doctor who truly understands and aligns with your health needs. Here are five things to consider when choosing a primary care physician.

1. Training and Qualifications

While you might be able to find some of this information online, don’t hesitate to call up a prospective doctor to ask them the following questions. This will help you assess their communication style and bedside manner.

Are They Familiar With Your Specific Medical Condition?

If you’re dealing with a life-threatening ailment or chronic disease, finding a primary care doctor who’s well-versed in your condition can make life much easier. They’ve got the know-how to spot early warning signs and tackle them head-on. A doctor who’s navigated these waters before won’t rely on reactive guesswork. They’ll draw from real-life experience, avoiding pitfalls and recognizing things a less experienced doctor might miss.

When you chat with a potential doctor, don’t beat around the bush. Ask them straight up: “Have you treated someone with my condition before?” A “yes” boosts your chances for a better outcome. Remember, in the realm of rare and critical health conditions, experience isn’t just a bonus—it’s essential.

Do They Have Board Certifications?

Board certification is a testament to a doctor’s commitment and expertise in their field. It shows their dedication to continuous learning and adaptation, ensuring they are equipped with the latest knowledge and skills to provide quality care.

Are They Cleared to Practice at Your Preferred Facilities?

Having a physician who practices at your preferred medical facility isn’t just a lofty ideal. It’s a practical choice you can make for your healthcare future. So if a particular hospital stands out to you for its outstanding care and soothing atmosphere, it’s vital to know if a prospective doctor can provide treatment in that very place. 

2. Office Locations and Hours

When picking a primary care doctor, having one nearby makes it so much easier to fit appointments into your everyday life. Consider if their office location is conveniently located along your commute or just a quick trip from your home. A doctor who offers flexible hours, be it early mornings, late evenings, or even weekends, is also invaluable. Equally important is the responsiveness of their practice. How swiftly can you secure an appointment when urgency strikes? And do they allow you to promptly email or text your doctor? Because whether for urgent consultations or simple advice, getting a quick response adds an extra layer of convenience. 

3. Ask for Referrals

There’s a special kind of reassurance in choosing a physician who comes with a stamp of approval from those you trust. So consult with your friends and family by asking, “How do I choose a doctor?” to discover who they rely on for their healthcare needs. Don’t hesitate to extend your inquiry to healthcare professionals in your network, like your pharmacist or dentist. They often have the inside scoop on the best doctors in town. And if you’re planning a move, ask your current doctor for a recommendation in your new location. Taking this step ahead of time can help ensure that you continue to receive top-notch care without any hiccups. 

4. Check Their Network

If you have health insurance, choosing an in-network doctor can keep your costs down. Start by finding out which primary care physicians your plan covers in your area. Your insurance plan may allow you to work with a primary care doctor who is out of network but at a higher cost. Knowing this before you need care can help you plan for future visits and avoid unexpected expenses.

5. Express Your Preferences

Healthcare is a deeply personal matter, and it’s important that you feel completely comfortable with your physician. So if you have a preference for a male or female doctor, make that choice intentional. Considering their age, cultural background, language proficiency, and healthcare philosophy may also be valid, especially if aligning on these factors could impact your experience. Remember, when it comes to your health and well-being, being selective isn’t just okay; it’s necessary. 

How Do I Choose a Doctor?

Choosing the right primary care doctor is not just about convenience or credentials. It’s also about choosing someone who meets your specific needs, understands your health concerns, and fits your lifestyle. Diligently researching and asking detailed questions is key to finding a doctor who is not just a caregiver, but a partner in your health journey.

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Crohn’s and Colitis Symptoms: Early Signs and Effective Management Strategies

Picture of a woman putting hot pad on their stomach.

Welcome to Crohn’s and Colitis Awareness Week, a time dedicated to shedding light on two significant and often misunderstood conditions. But what exactly are these diseases? Crohn’s disease is a chronic inflammatory bowel disease (IBD) that primarily affects the digestive tract, presenting challenges that go beyond typical digestive issues. Colitis refers to the chronic inflammation of the inner lining of the colon, another form of IBD with its own unique set of difficulties.

The shared characteristics of these chronic diseases not only place them under the umbrella of IBD and autoimmune disorders but also result in similar, often debilitating symptoms that impact patients both physically and emotionally. However, comprehending these diseases extends beyond mere symptom recognition. It involves an understanding of personal risk factors, essential for early detection and potentially altering the disease’s progression significantly. By recognizing that awareness is a transformative force, you can reduce the impact these conditions have on your life.

Navigating the Nuances: Comparing Crohn’s Disease and Ulcerative Colitis

Crohn’s disease is characterized by inflammation of the gastrointestinal tract. It can affect any part of the tract from mouth to anus, but it most commonly targets the end of the small intestine and the beginning of the colon. Although there is no cure for Crohn’s disease, various treatments exist to reduce symptoms and improve the quality of life for those affected. Ulcerative colitis, the type this article will be focused on, is the most common form of colitis. Characterized by recurring inflammation of the colon and rectum, ulcerative colitis shares similarities with Crohn’s, including the absence of a cure. Yet, like Crohn’s, it can be managed with treatments designed to control symptoms and sustain remission.

What Causes Crohn’s and Colitis?

The precise cause of Crohn’s disease remains elusive, though genetic predisposition, environmental influences, and immune system factors are known contributors. Having a family history of Crohn’s increases your risk of developing the disease. Another significant factor in Crohn’s disease is the body’s immune system, which, rather than solely defending against pathogens, mistakenly attacks the cells of the gastrointestinal tract. This atypical immune response may be influenced by a range of factors, such as dietary habits, smoking, and urban living conditions, including pollution, elevated stress levels, and economic pressures. Additionally, changes in the gut microbiome–the complex community of bacteria within the digestive tract–are believed to play a crucial role in initiating this misguided immune activity.

The suspected causes of ulcerative colitis closely mirror those of Crohn’s disease, including the potential for an abnormal immune response. In this scenario, the immune system targets the lining of the colon, resulting in inflammation. Ulcerative colitis is also more common among those with a family history of the disease and is likewise triggered by diet, lifestyle, and pollution. Changes in the gut microbiome might also play a role in kick-starting the disease.

Decoding Crohn’s and Colitis Symptoms

Given the shared range of causes, it’s no surprise that Crohn’s and colitis symptoms are also quite similar. Both conditions cause abdominal pain, diarrhea, rectal bleeding, weight loss, anemia, and fatigue. However, a particularly notable (and unfortunate) symptom unique to ulcerative colitis is a heightened urgency to defecate.

Crohn’s disease affects up to 780,000 people in the United States. It can come about at any age but is typically diagnosed in teens and young adults between the ages of 15 and 35. On the other hand, ulcerative colitis impacts up to 907,000 individuals in the U.S. While its prevalence mirrors Crohn’s disease in terms of geographic and demographic patterns, it is most commonly diagnosed in individuals in their mid-30s, though it too can occur at any age.

It’s important to understand that while Crohn’s disease and ulcerative colitis share similarities, one does not lead to the other. However, due to the overlap in symptoms and the complexity of these conditions, a diagnosis may be reevaluated and changed over time. Sometimes, what’s first thought to be one type of IBD might actually be the other, showing just how tricky it can be to properly diagnose and understand these conditions.

Navigating Life with Crohn’s and Ulcerative Colitis

Living with Crohn’s and colitis is no doubt a challenging feat. The constant need for restroom access, a common requirement with both conditions, can be draining. These conditions often leave you too fatigued to socialize with friends or fulfill work obligations. Crohn’s and colitis can also take a toll on mental health, leading to anxiety, depression, stress, and even a sense of loneliness when it feels like others can’t understand your experience. 

Though medications can help keep your symptoms at bay, side effects like infections, skin reactions, and mood and bone density changes can throw a wrench in your daily routine. Serious health issues can unfortunately come from these conditions, like blockages in your bowels and fistulas as well as a higher chance of colon cancer. Juggling doctor visits and medications can be daunting too, not to mention the hit your wallet takes from treatment costs and potentially losing time at work. 

Managing Nutrition, Checkups, and Stress

Regular medical checkups are the cornerstone for effectively tracking your condition and treatment progress. This includes crucial screenings for serious complications like colon cancer. 

Nutrition also plays a crucial role in symptom management. Eating smaller, more frequent meals and keeping a food diary can help manage symptoms, along with nutritional supplements when necessary. It’s essential to identify and steer clear of trigger foods such as the following:

  • High-fiber foods
  • Dairy products and gluten
  • Fatty, greasy, spicy, or processed foods
  • Alcohol, caffeine, and carbonated beverages
  • Non-absorbable sugars

Stress management is key, using methods like meditation, yoga, and deep breathing, supplemented by therapy or support groups. Engaging in regular, moderate exercise boosts overall health and helps manage stress. Quitting smoking is especially vital for those with Crohn’s, as it can worsen the condition. 

Medication can help you manage Crohn’s and ulcerative colitis, with options ranging from anti-inflammatory drugs like aminosalicylates and corticosteroids, to immune system suppressors, biologics for targeted therapy, antibiotics for secondary infections, and medications for symptom relief. In extreme cases, surgery may be required, like removing affected GI tract sections in Crohn’s or a total colectomy in ulcerative colitis to potentially cure the condition. 

Resilience in the Face of Crohn’s and Colitis

As Crohn’s & Colitis Awareness Week wraps up, it’s important to recognize how much healthy lifestyle changes can transform the way we manage these conditions. Adopting a well-rounded approach that includes smart nutrition choices, routine checkups with your primary care, effective stress management, and medication when needed can greatly reduce the impact of Crohn’s and ulcerative colitis. Every step taken towards a deeper understanding and effective management of these conditions is a step forward in your health journey.

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I Have Acid Reflux–Now What? Navigating the World of GERD

Diagram about how to manage GERD symptoms.

Are you troubled by symptoms like heartburn, difficulty swallowing, or even vomiting? Do you often feel as if there’s a lump in your throat, or suffer from a persistent dry cough, hoarseness, or sore throat? Perhaps you’re frequently plagued by relentless burping or hiccups, a feeling of bloating, or nausea. 

If these complaints sound familiar, you might be suffering from gastroesophageal reflux disease, or GERD. This condition is like having a faulty valve between your throat and stomach, allowing stomach acid to flow upwards. Let’s explore the causes of GERD, and provide insights into how you can effectively prevent and treat this discomforting condition.

Exploring the Major Factors That Lead to GERD

GERD is a digestive disorder characterized by the frequent backward flow of stomach acid into the esophagus, the tube that connects your throat to your stomach. This unwelcome backflow triggers not just discomfort but also persistent irritation and heartburn, often significantly impacting daily life. The main cause of GERD is a malfunctioning lower esophageal sphincter (LES), a muscular ring that separates the esophagus from the stomach.

The LES plays two key roles. First, it allows food and liquid to flow down into the stomach when you swallow. Second, it prevents the acidic contents of the stomach from flowing backward into the esophagus, which isn’t designed to handle constant exposure to stomach acid. If the LES is weak or relaxes inappropriately, it can lead to acid reflux or GERD.

Several factors can increase the risk of developing GERD:

  • Hiatal Hernia: This is a condition where part of the stomach pushes through a larger-than-normal opening in the diaphragm, ascending into the chest cavity. Hiatal hernias not only disturb the usual link between the esophagus and stomach but also weaken the LES. 
  • Foods and Drinks: Consuming foods and drinks such as chocolate, peppermint, fatty foods, coffee, alcoholic beverages, and carbonated drinks can trigger GERD symptoms. Overindulging in these items may increase the likelihood of developing GERD.
  • Medications: Some medications, including aspirin, certain antibiotics, and some antidepressants and sedatives, can cause acid reflux.
  • Obesity: Excess weight puts additional pressure on the stomach, increasing the risk of developing GERD. 
  • Pregnancy: Hormonal changes during pregnancy can cause the muscles in the esophagus to relax more frequently. The increased pressure on the stomach can also contribute to GERD.
  • Smoking: Smoking tobacco weakens the muscle that connects your throat to your stomach. This occurs due to substances in tobacco like nicotine and acetaldehyde, decreased saliva production, and damage to the stomach lining.
  • Gastroparesis: This is a condition where the stomach takes longer than usual to empty its contents into the small intestine. Gastroparesis significantly raises the chances of stomach contents flowing back into the esophagus.
  • Connective Tissue Disorders: Connective tissue disorders like Scleroderma, Ehlers-Danlos Syndrome, Marfan Syndrome, Lupus, and Rheumatoid Arthritis can lead to GERD.

Managing GERD with Better Health and Lifestyle Choices

Managing GERD involves adopting a healthier diet and daily habits, which are the primary methods for reducing your symptoms. If these approaches are not enough, exploring various medications and considering surgery might be the key to overcoming GERD’s challenges–let’s get into it.

Dietary Changes

Making changes to your diet can significantly impact GERD management. Avoid triggers like spicy foods, citrus fruits, tomatoes, chocolate, mint, garlic, onions, and caffeinated or carbonated drinks. Since big meals can overstuff your stomach and increase the risk of acid reflux, it’s better to eat smaller meals. Limiting fatty foods is also key, as they can delay stomach emptying and raise the risk of reflux. To prevent nighttime symptoms, hold off on food 2-3 hours before bed. 

Managing GERD isn’t only about changing your diet, but also improving your eating habits. Practice good eating posture by keeping your head elevated, and avoid hunching over your plate. Instead, chew your food thoroughly, breathe between bites, and eat slowly to encourage smoother digestion.

Lifestyle Changes

Lifestyle adjustments can also play a crucial role in managing GERD. Elevating the head of your bed can prevent acid from flowing back into the esophagus while sleeping. This can be achieved by using a wedge pillow or placing blocks under your bedpost. Steer clear of tight-fitting clothes because they squeeze your stomach, adding extra pressure. Additional GERD lifestyle changes include losing weight, quitting smoking, cutting back on alcohol, and scheduling regular check-ups to keep an eye on your condition and fine-tune your treatments.


If you’ve made the GERD lifestyle changes mentioned above but are still experiencing symptoms, think about trying medication. Options include H2 blockers like ranitidine or famotidine, and proton pump inhibitors such as omeprazole or esomeprazole. Over-the-counter antacids like Tums or Rolaids can quickly relieve GERD symptoms like heartburn, but may not be effective for symptoms caused by issues other than acid levels, such as a malfunctioning LES or non-acid reflux.


In cases where other treatments are ineffective, surgical options like fundoplication may be considered. This procedure involves wrapping the top part of the stomach around the LES to strengthen it and prevent reflux. Keep in mind that surgery is typically seen as the last step in treating GERD, pursued only after you’ve tried all the less invasive options first.

The Link Between GERD and Stress

GERD and stress are often related because the latter can lead to increased consumption of alcohol, caffeine, fatty foods, and smoking—all of which are behaviors known to aggravate GERD symptoms. Stress is also believed to boost the production of stomach acid, leading to more frequent or severe GERD symptoms. It can slow down stomach emptying, causing food to linger longer in the stomach. This reduces saliva production, which is vital for neutralizing stomach acid and clearing it from the esophagus.

When stress causes the body to be in a ‘fight or flight’ mode, it causes changes in the digestive system, potentially triggering symptoms of GERD. Furthermore, stress can induce muscle tension throughout the body, including in the digestive tract. This tension can affect the digestive system’s functioning and exacerbate GERD symptoms.

Managing stress is undoubtedly crucial for reducing GERD symptoms. Techniques like acupuncture, herbal treatments, meditation, and yoga can provide significant relief. Engaging in regular exercise, getting ample sleep, and practicing efficient time management are also beneficial. Activities like hanging out with friends, going outside, watching your favorite shows, and spending time with children go a long way in restoring your inner peace. 

Reaching out to friends and family during stressful times, setting clear work boundaries, taking breaks, and minimizing exposure to stressors can help keep you calm. Seeking a therapist specializing in cognitive-behavioral therapy or stress management, or exploring biofeedback and neurofeedback to manage physiological responses and reduce muscle tension, can also be effective strategies.

Navigate Life Beyond GERD’s Grip

Effective GERD management involves a holistic approach of dietary modifications and lifestyle adjustments. And when needed, medication and surgical interventions can play a part in your GERD recovery process as long as it’s under the consistent guidance of a qualified healthcare professional. Chronic stress plays a significant role in exacerbating GERD, so actively pursuing a less stressful lifestyle is a crucial part of keeping GERD symptoms at bay. Embracing this comprehensive strategy not only helps keep GERD under control but also paves the way for a healthier life, free from the daily discomfort of ongoing tummy troubles.

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What You Haven’t Been Told About Lung Cancer Risks

Graphic of doctor looking at xray to detect lung cancer.

In the complex world of our bodies, where each cell plays a critical role in maintaining homeostasis, the onset of lung cancer emerges as a jarring disruption. This disease takes root when mutations form in the DNA within our lung cells, multiplying uncontrollably and eventually forming a tumor. As the cancer cells grow, they move beyond their original location, affecting the healthy tissues around them. These cells can also break away and travel through the body’s blood and lymph system, leading to a dangerous spread called metastasis. 

Lung cancer tops the chart for cancer-related fatalities worldwide. You’re likely aware that smoking is a primary culprit, but it’s far from the only one. Surprisingly, several under-the-radar risk factors might be quietly jeopardizing your health. In this post, we’ll unveil some of the lesser-known dangers associated with lung cancer. Read on not only to assess your own risk but also equip yourself with potentially life-saving knowledge.

Understanding the Fundamentals of Lung Cancer

The lungs play a crucial role in the human respiratory system. These two spongy structures ensure that oxygen is absorbed from the air we breathe and transferred into our bloodstream. Simultaneously, they help in expelling carbon dioxide from the blood, releasing it back into the atmosphere. Lung cancer can severely hinder the lungs’ ability to carry out these vital respiratory tasks.

There are two types of lung cancer. The first, Non-small cell lung cancer (NSCLC), is the more prevalent variety, accounting for approximately 85% of all cases. NSCLC encompasses several subtypes, including adenocarcinoma, squamous cell carcinoma, and large cell carcinoma.The second type, small cell lung cancer (SCLC) is less common but notably more aggressive. Constituting about 15% of all lung cancer cases, SCLC is notorious for its rapid progression, spreading more swiftly than its non-small cell counterpart.

You probably know that smoking is the leading cause of lung cancer, introducing a slew of harmful chemicals into the lungs with every puff of tobacco smoke. This not only damages lung tissue but can also create lasting genetic mutations. The journey from healthy to cancerous cells begins when these carcinogens assault lung cell DNA, hindering the body’s natural repair work. This interference can cause genetic errors, disrupting how DNA operates and replicates.

Smoking continuously irritates the lungs, leading to chronic inflammation and a surge in harmful oxidative stress and free radicals. These conditions set the stage for tumors to form and grow. The relentless nature of smoking gradually undermines lung cells, steering them from a healthy state toward a cancerous one. It also impairs the lungs’ self-cleaning features, particularly affecting the cilia, which are responsible for filtering out unwanted particles. This decline in lung defense amplifies the presence of carcinogens, heightening the chances of infections and cancer. 

What You Don’t Know About Lung Cancer

Chart of lung cancer risks.

Quitting smoking undeniably reduces your risk of developing lung cancer. But it does not completely erase the years of damage done by cigarettes. Long-term smoking causes a domino effect of DNA damage that can eventually lead to cancer—even after you’ve kicked the habit. That’s because carcinogens from tobacco smoke linger in the body, continuing to harm your cells. The defenses of the lungs, weakened by persistent smoking, may not fully bounce back even when you quit, maintaining a heightened vulnerability compared to those who have never smoked.

Another lesser-known cause of lung cancer is radon gas. This is an invisible and odorless radioactive substance that can seep into homes, schools, and offices through foundation cracks and even contaminate water from wells. As the second leading cause of lung cancer in the USA, radon’s radioactive byproducts can cling to the lung lining when inhaled. Secondhand smoke also poses a significant threat to non-smokers. In fact, those living with smokers or exposed to secondhand smoke in their workplace face a 20-30% higher risk of developing lung cancer.

The conversation around lung health often misses the risks associated with marijuana and vaping. Marijuana smoke, mirroring tobacco, is rife with carcinogens and tar, potentially causing DNA alterations in lung cells when inhaled deeply. While edibles and non-smokable forms are considered safer alternatives, vaping still raises concerns due to the inhalation of chemicals like formaldehyde, with the full implications of its long-term cancer risk yet to be determined. 

Asbestos, a well-known industrial hazard, is a significant contributor to lung cancer because it can lead to tissue irritation, DNA mutations, and uncontrolled cell growth. Occupational lung cancer risks are particularly high in mining and manufacturing jobs due to frequent exposure to hazards like arsenic and diesel exhaust. City dwellers frequently exposed to air pollution also face increased risks. 

A diet rich in red and processed meats and alcohol, or lacking in fruits and vegetables, correlates with a higher lung cancer risk. Supplements such as beta-carotene may further elevate this risk in smokers. Certain medical conditions and treatments, including infections like HPV, a history of esophageal or bladder cancer, or undergoing hormone replacement therapy could also contribute to a higher likelihood of developing lung cancer.

Navigating Lung Cancer with Hope

Lung cancer diagnosis often presents a stark reality, with only 26% of cases identified at an early stage. Most distressingly, 44% of lung cancer patients aren’t diagnosed until the advanced stages, facing a mere 7% survival rate. But amidst these daunting statistics, there glimmers a ray of hope. In the last five years, early lung cancer detection has increased by 17%, raising the survival rate from 21% to 25%. This encouraging trend underscores the importance of proactive measures to reduce lung cancer risk. 

Here are some key strategies for defending yourself against lung cancer:

  • Quit smoking and avoid secondhand smoke
  • Test your home for radon
  • Minimize exposure to toxic substances
  • Avoid unnecessary X-rays

Maintaining a healthy diet rich in fruits, vegetables, and high levels of vitamins A and C may contribute to lowered risk. As can regular physical activity like aerobic exercises, strength training, yoga, and interval training. If you live in a heavily polluted area, reduce air pollution exposure by staying indoors on bad days, using air purifiers, and wearing masks. Recognizing early symptoms such as persistent cough, hemoptysis, shortness of breath, chest pain, and unexplained weight loss is also vital for early intervention. Additionally, keeping up with vaccinations is key in guarding against infections that might heighten the risk of conditions related to cancer.

Patients diagnosed with lung cancer have access to a wide array of treatment options, including surgeries such as lobectomy and radiosurgery, medical treatments such as chemotherapy and immunotherapy, and radiation techniques like EBRT and SBRT. Palliative care enhances life quality during treatment, while ablation provides a targeted way to kill cancer cells. These advancements, along with early detection and prevention, bring new hope to navigating lung cancer.

Taking Proactive Steps Against Lung Cancer

Catching lung cancer early and getting treatment fast is key to improving your chances of beating it. It’s also important to be aware of the lesser-known risks associated with certain jobs, environmental factors, and lifestyle choices. Steer clear of these risks when you can, and don’t skip your regular doctor visits and health screenings—they’re your best shot at catching problems early on. By staying on top of these things, you can really strengthen our fight against lung cancer and aim for a healthier life ahead.

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How Is Blood Cancer Diagnosed?

Graphic with hands holding blood cancer logo.

Picture this: you’ve got your normal, well-behaved blood cells just doing their thing, and then in walks these troublemakers—abnormal blood cells—ready to stir the pot. It’s like they missed the memo on personal space and boundaries. The unwelcome guest we’re highlighting is blood cancer, a term that covers a range of malignancies affecting our blood, bone marrow, and lymphatic systems.

Approximately 10% of cancer diagnoses in the US are blood cancers, meaning that roughly 185,000 people will be diagnosed with it in 2023. But fear not, because we’re here to provide you with the know-how on all forms of blood cancer. Whether you’re confronting these rogue cells firsthand or standing alongside a loved one who is dealing with them, brace yourself to navigate the realm of blood cancers with unwavering determination.

Navigating the Many Faces of Blood Cancer

The breadth of blood cancer types is vast and varied, each type with its own nuances and symptoms. Here’s how to determine what type of blood cancer you may be coming face to face with.

Acute Lymphoblastic Leukemia (ALL) 

Meet Acute Lymphoblastic Leukemia, commonly referred to as ALL. This major agitator sets up shop in the bone marrow, the body’s hub for blood cells. It progresses quickly, producing an abundance of immature blood cells rather than the mature ones our bodies need. ALL primarily attacks lymphocytes, our vital white blood cells. As for the symptoms of Acute Lymphoblastic Leukemia? We’re talking fatigue, weakness, recurring fever and infections, easy bleeding and bruising, bone and joint pains, swollen lymph nodes, and a surprise cameo of unexpected weight loss. 

Chronic Lymphocytic Leukemia (CLL) bears a strong resemblance to ALL. The primary difference lies in their progression speed. CLL develops more gradually, earning its “chronic” designation. For a significant period, many individuals might remain symptom-free. However, when symptoms do emerge, they mirror those associated with ALL.

Acute and Chronic Myeloid Leukemia

Acute Myeloid Leukemia targets the chameleons of our cell world: our myeloid cells, known for their shape-shifting abilities into red blood cells, specialized white blood cells, or platelets. If you’re faced with AML, brace yourself for an assortment of symptoms such as persistent tiredness, breathlessness, unintended weight loss, repeated infections, fever, night sweats, unusual and frequent bleeding, and a noticeable paleness to the skin.

Chronic Myeloid Leukemia (CML), like AML, affects the myeloid cells. Its progression mirrors that of CLL, particularly in the chronic phase. This slow development is somewhat of a silver lining—it’s like having a reliable GPS that helps detect and address this blood cancer in a timely manner.


In the world of Lymphoma, navigating its complexities is akin to understanding a family tree. At its roots, you find two main branches: Non-Hodgkin and Hodgkin Lymphoma. Venture into the Non-Hodgkin branch, and you’ll encounter siblings, B-Cell and T-Cell. B-cell Lymphoma, often seen as the more prevalent sibling, originates from the diligent B lymphocytes that produce antibodies. In contrast, T-cell Lymphoma comes from the T lymphocytes, cells that are always on guard to combat those unwelcome infected cells and bolster our immune defenses. For both, the cancerous lymphocytes grow uncontrollably, disrupting the immune system’s functionality and potentially metastasizing throughout the body.

Those navigating the lymphoma journey frequently grapple with telling symptoms like swollen lymph nodes, persistent fatigue, and nocturnal sweats. Yet, what sets Hodgkin Lymphoma apart is its signature characteristic: the distinctive Reed-Sternberg cells, unusually large cells found within the lymph nodes.


Myeloma, occasionally termed the “subtle disruptor” and more widely recognized as multiple myeloma, is a notable entity in the cancer domain. It originates in plasma cells, the diligent white blood cell specialists that produce our body’s defensive antibodies. These cells begin an unexpected overgrowth, expanding aggressively within the confines of the bone marrow. This unchecked multiplication leads to an influx of irregular antibodies. The implications? These antibodies can compromise our kidney function and exert undue stress on our bones, presenting a series of hurdles for the body to navigate.

What are the Risk Factors for Blood Cancer?

Blood cancer may seem like a formidable opponent. But it becomes much more manageable when we shine a light on its potential triggers. So, let’s take a plunge into the factors that might increase a person’s chances of developing blood cancer.

The Role of Genetics and Age

If blood cancer has left its mark on a close family member—a parent, a sibling, or a child—you might want to lean in a bit closer. Specific syndromes and disorders may elevate your risk: 

  • Down Syndrome
  • Li-Fraumeni Syndrome
  • Fanconi Anemia
  • Ataxia-Telangiectasia
  • Hereditary hematologic disorders
  • Inherited immune system abnormalities
  • Mutations in the BRCA1 and BRCA2 genes

Age also plays a major role in the development of blood cancers. While many of these malignancies prefer the seasoned chapters of one’s life, acute lymphoblastic leukemia often casts its shadow in the early stages of childhood.

Where Daily Habits Meet Hidden Hazards

Every day, we might encounter invisible hazards such as high doses of radiation or pesticides. Prolonged exposure to these can increase our risk of developing blood cancer. Lurking chemicals like benzene, which can be found in gas, cigarette smoke, or in some glues, paints, furniture wax, and detergents, can also up your risk.

The daily choices we make and the habits we adopt can serve as either our shield or our undoing. The weight of our decisions, quite literally, matters, as being obese or overweight can elevate our risks. Thus, making healthy decisions—like maintaining an optimal weight, forgoing that extra drink, opting for a balanced diet, and soaking up some sunshine—can steer us toward a brighter, cancer-resistant path.

Past Treatments, Present Implications

Past medical conditions can provide valuable insights into our health patterns that might be relevant in the realm of blood cancers. Those with an autoimmune disease or a compromised immune system, whether due to conditions like HIV/AIDS or protective medications, tread a distinct path. In the same vein, certain viral markers, such as Epstein-Barr virus (EBV), Human T-lymphotropic virus (HTLV-1), and Hepatitis C virus (HCV), leave imprints tied to specific blood cancers. Previous treatments like chemotherapy or radiation therapy, as well as conditions like rheumatoid arthritis, can also compound your risk.

What Can You Do? Tests and Treatments for Blood Cancer

Decoding the enigma of blood cancer is like piecing together a complex puzzle, with each test revealing a bit more of the bigger picture. The process often starts with blood tests, which measure the counts of red blood cells, white blood cells, and platelets in one’s system. But that’s just the tip of the iceberg. Here are other advanced tests that can help you delve deeper into the elusive signs of blood cancer:

  • Bone Marrow Tests
  • Imaging Studies
  • Lumbar Puncture
  • Genetic and Molecular Testing

These diagnostic tools and tests can provide a comprehensive picture of your health status, ensuring that patients receive the most appropriate and effective care tailored to their specific condition. And thankfully, there are a variety of treatment options tailored to individual patients’ needs. Some of the primary treatments for blood cancer are chemotherapy, radiation therapy, targeted therapy, immunotherapy, and stem cell transplantation.

Blood Battles: Empowering Yourself as a Blood Cancer Advocate

Getting into the complexities of blood cancers has highlighted the progress of medical science and the enduring strength of individuals. For every type of abnormal cell, there’s a dedicated specialist. Every diagnostic test brings clarity, and each treatment offers a pathway to recovery. Whether you’re the patient or a supportive ally, you now possess a greater understanding to confront blood cancer effectively—and let’s face it, you’re practically a blood cell detective now!

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What Causes Psoriasis Flare-Ups and How to Treat Them

Person with psoriasis scratching their hand.

We’re about to embark on an expedition into the vast landscape of psoriasis. Along this journey, we’ll explore the various forms of this condition, delve into the role of the immune system, identify triggers that cause flare-ups, and discuss effective strategies for prevention and management. By the end, you’ll realize that managing psoriasis isn’t a battle—it’s a dance. One that with the right steps, you can lead with confidence and grace.

Unraveling the Enigma of Psoriasis

The most prevalent type of psoriasis is Plaque Psoriasis. You can think of this variation as the common cold of psoriasis–around 80-90% of people diagnosed with the condition have it. It’s like your skin decided to don a red, raised, and slightly inflamed armor, which is often dusted with silvery-white scales. Where does it prefer to appear? Usually places that bear the brunt of your daily grind: your elbows, knees, scalp, and lower back.

Guttate Psoriasis is a type of psoriasis that tends to debut during the carefree years of childhood or the exciting threshold of early adulthood. This one expresses itself through a sprinkle of small, dot-like lesions across the canvas of the body. Don’t underestimate the impact of these tiny dots—they make their presence felt in large numbers and widespread discomfort. 

Another less common but similarly unpleasant type is inverse psoriasis, also known as intertriginous psoriasis. Ditching the raised and scaly look, it shows up as smooth, shiny, and fiery red lesions. Inverse psoriasis prefers to hang out in the armpits, groin, under the breasts, and around the genitals and buttocks. 

Lastly, let’s talk about the kind of psoriasis that doesn’t show on your skin but instead messes with your joints: psoriatic arthritis. This form causes pain, stiffness, and swelling and represents 10-30% of all psoriasis cases. While it may not visibly mark the skin, psoriatic arthritis does cause pain, swelling, and stiffness, turning simple everyday activities, such as opening a jar or walking up a flight of stairs, into potentially challenging tasks.

The Role of the Immune System in Psoriasis 

Individuals with psoriasis experience an immune system in a state of excited fervor, a hyperactivity that sparks inflammation and spurs on a hasty regeneration of skin cells. Consider your T-cells. These diligent cellular entities are meant to identify and expel intruding pathogens. But in psoriasis-endowed individuals, an over-zealous activation of T-cells catalyzes a cascade of immune responses, prompting a misguided attack on the body’s own cells.

A misdirected immune reaction nudges the cycle of skin cell growth into overdrive. This rapid reproduction rate of cells does not allow your skin the necessary respite to properly shed the old cells. The result? An accumulation of skin cells on the surface, amassing into the distinct thick, scaly patches that mark the landscape of psoriasis-affected skin. This wayward behavior of the immune system, particularly the overly enthusiastic T-cells, is the lynchpin in the curious narrative of psoriasis.

Unraveling the Triggers Behind Psoriasis Flare-ups

In the complex saga of psoriasis, each trigger competes for our awareness and contributes to the onset of a flare-up. Stress and anxiety have a knack for stirring up trouble and prompting the release of hormones like cortisol. The more we extend the welcome mat to stress and anxiety, the more our brain starts to curtail its responsiveness to cortisol. This opens the floodgates to unchecked inflammation that can jolt psoriasis into action.

Our lifestyle choices and indulgences, like alcohol and smoking, can influence the likelihood of a  flare-up. Alcohol incites inflammation and ushers in dehydration, exacerbating autoimmune disorders like psoriasis. Smoking introduces harmful chemicals that disrupt the normal growth of skin cells, potentially contributing to the formation of psoriasis plaques.

Environmental conditions such as a cold, dry spell can bolster the strength of psoriasis symptoms. Infections and illnesses can also disrupt the immune system’s harmony and lead to flare-ups. A commonplace strep throat infection might instigate an immune overreaction, compelling T-cells to wage war not just against the foreign invaders, but also against the body’s own skin cells.

We mustn’t overlook our internal bodily landscape’s complexity either. Diseases like diabetes, cardiovascular disease, Crohn’s disease, and rheumatoid arthritis may pull at the strings of a psoriasis flare-up. One’s diet and body weight can also be a contributor. Excessive body weight stirs up systemic inflammation, while a diet overladen with refined sugars, processed foods, and unhealthy fats might fan the flames of inflammation, subsequently leading to a variety of psoriasis symptoms.

The skin, our body’s first line of defense, can also fall prey to an array of seemingly innocuous injuries: cuts, scrapes, sunburns, insect bites, even the artistic inking of tattoos or the cutting-edge precision of laser skin treatments. These disturbances can trigger a psoriasis flare-up. Even the most mundane aspects of our daily lives, like the chemicals nestled within personal care products, household cleaners, and gardening supplies, can potentially aggravate psoriasis. In essence, managing this skin condition involves carefully balancing vigilance and prevention to minimize flare-up risks in daily interactions.

Flare-Up Fighters Unite: Strategies for Taming the Psoriasis Beast

Stress management techniques play a crucial role in taming psoriasis flare-ups. The calming power of mindfulness, the rhythmic tranquility of meditation, and the balancing serenity of yoga form a harmonious trio that alleviates stress. But for those who don’t associate yoga and meditation with relaxation, simple activities such as laughing with friends and family, playing with a pet, or creating artwork can provide the necessary tranquility needed to effectively combat psoriasis.

Imagine a vibrant dietary lineup showcasing a palette of colorful fruits, fresh vegetables, wholesome grains, and lean proteins. United, they form a powerful force ready to counteract the inflammation wreaking havoc in the realm of psoriasis. Now, add a dash of weight loss to this mix, and what do you have? The potential for a decrease in symptom severity and a resounding endorsement from your treatment plan.

In the strategic endeavor of psoriasis management, upholding an astute skincare regimen claims the spotlight. The protagonists? Mild skincare products and regular moisturizing routines, collaboratively working to keep this relentless condition in check. The recommendation is clear: baths and showers should stay in the comfort zone of warmth, avoiding the red zone of scalding temperatures that could dry out the skin further. And those tempting psoriasis scales? Treat them with the same respect as a do not touch sign at a museum—absolutely no picking allowed. Refraining from this keeps the unnecessary inflammation at bay and decreases the chances of infections.

Moderate doses of the sun’s star-studded rays can work wonders in improving psoriasis symptoms. Another notch in the sun’s belt is UVB therapy, which penetrates the skin and slows the growth of affected skin cells. And let’s not overlook the sun’s role in producing vitamin D, which can mitigate inflammation and excessive skin cell production in psoriasis. You can tap into solar therapy by favoring outfits with shorts or short sleeves, enabling the sun to reach your psoriasis plaques. However, it’s crucial to be careful when it comes to sun exposure. Shielding your skin with a broad-spectrum sunscreen is essential. 

Defying Psoriasis: A Proactive Journey to Control and Wellness

Psoriasis doesn’t simply vanish into thin air. In fact, it requires a proactive approach for prevention and management. Arm yourself with a variety of preventive tactics: stress management, a healthy diet, a diligent skincare routine, and a careful balance of sun exposure and protection. Remember, each person’s journey with psoriasis is unique, so don’t hesitate to consult a physician here at Preventative Primary Care to craft a personalized strategy that suits your specific needs.

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