Lactose Intolerance

Overview

If you have lactose intolerance it means that you cannot digest lactose, which is the sugar that is found in milk. This happens when your body does not produce lactase, an enzyme that is needed to break down the lactose or milk sugar.

How Do You Know If You Have Lactose Intolerance?

You may be lactose intolerant if you develop stomach symptoms within a few minutes to a couple of hours after consuming milk or other foods made with milk. The symptoms may be quite mild in some people, moderate in others and severe in the worse cases.

Symptoms of Lactose Intolerance

If you have any of the following symptoms after consuming milk or milk products, you may have lactose intolerance:

• Gas
• Bloating
• Stomach pain
• Diarrhea
• Nausea

What Should You Do If You Have Lactose Intolerance?
If your symptoms are mild, you might be able to consume a small amount of milk or milk product. Some people who are lactose intolerant are able to consume cheeses and yogurt without experiencing any serious symptoms, even if they cannot tolerate regular milk. You should pay attention to the signals in your own body and avoid those things that trigger a reaction. Always consult with your doctor to rule out any more serious medical condition.

Some supermarkets carry lactose-free or lactose-reduced milk. You might consider trying one of these if you are concerned about getting enough calcium. You can also get calcium from soy milk and other non-milk foods that have been fortified with calcium. 

Lactase enzyme, sold as an over-the-counter product is another option. This enzyme helps to digest the sugar in milk, making it easier for you to consume milk and milk products without the symptoms of lactose intolerance.

What Are Some Non-Dairy Foods That Contain a Good Bit of Calcium?

There are not many foods that provide calcium in amounts close to what you would get from milk, cheese, yogurt or other dairy products. However, there are a few foods that might help to fill the gap.

Here is a short list:

Rhubarb, frozen ....................... 348 mg per cup, cooked

Sardines with bone .................. 325 mg per 3 oz serving

Spinach, frozen ........................ 291 mg per cup, cooked

Salmon, canned, with bone ...... 181 mg per 3 oz serving

Soy milk, unfortified .................. 61 mg per cup

Orange ....................................... 52 mg per medium orange

Broccoli, raw ............................. 41 mg per cup

Pinto beans, cooked ................... 80 mg per cup

In comparison, milk would provide between 250 and 285 mg calcium per cup; Swiss cheese 224 mg per oz; and cottage cheese 87 mg per half-cup.

Summary

If you have lactose intolerance, talk to a registered dietitian to find ways of incorporating more calcium-rich foods in your diet. She can help you to get the calcium you from dairy foods that you can tolerate along with other calcium-rich, non-dairy foods while eliminating those dairy foods that you cannot tolerate.

Resources

Lactose Intolerance

Foods That Fight Chronic Inflammation

Overview

Certain foods can cause chronic inflammation in your body, which over time, will result in oxidative damage to your cardiovascular system, your joints and your brain. But there are some things that you can do to reduce chronic inflammation and protect your tissues and organs.

What is Chronic Inflammation?

Chronic inflammation is a low-grade inflammation that has been linked to obesity and certain foods like sugar and certain fats. This chronic inflammation can result in oxidative damage within the walls of the blood vessels, as well as to other tissues and lead to chronic and sometimes crippling disease.

Foods That Increase Chronic Inflammation

Foods that contribute to excessive weight gain and obesity, such as sugar and other refined carbohydrates/white flour products, saturated fat and trans fat are also the foods that have been associated with chronic inflammation. High insulin levels in the blood (usually in response to high levels of sugar) have been also been shown to increase inflammation in the walls of the blood vessels.

Omega-6 oils, such as corn oil, can also increase your risk of inflammation. Corn oil is commonly used in commercial baked goods and other processed foods.

Symptoms of Chronic Inflammation

Chronic or continuous inflammation can lead to damage to the your blood vessels, joints and other tissues, including the brain. Arthritis, cardiovascular disease, type 2 diabetes, cancer and Alzheimer's disease have been linked to inflammation. 

But, unfortunately, chronic inflammation can go on for years, slowly causing damage to the internal organs without any real symptoms. By the time the disease caused by the inflammation discovered, it could be quite serious, even life-threatening.

Foods That Fight Chronic Inflammation

Eating foods that are rich in antioxidants can help to fight chronic inflammation. Here are some of those anti-oxidant, anti-inflammatory foods that you can use.

Seafood. Salmon, sardines, tuna,  and other oily fish are  high in omega-3 fats.

Fruits. Blueberries, cherries, strawberries, raspberries, cranberries and other berries. Also, mangoes, papaya, pineapple red grapes, apples and avocados.

Vegetables. Sweet potatoes, broccoli, cabbage, kale, red peppers, avocado, onion and garlic.

Nuts and seeds. Walnuts, almonds, flaxseed and pumpkin seed.

Oil. Olive oil.

Herbs and spices. Ginger, garlic, oregano, turmeric, cinnamon and cayenne pepper.

Other. Other anti-inflammatory foods include cocoa, red wine and green tea.

Summary

Eat more foods that are rich in anti-oxidants and avoid those that are known to increase inflammation to reduce your risk of chronic diseases. And lose weight if you are overweight or obese.

Iron Deficiency Anemia

Overview
Iron deficiency anemia (anemia) is fairly common in children, women of childbearing age and pregnant women. It can result from poor food intake or from the loss of large amounts of blood. Pregnant women often become anemic due to the rapidly increasing blood volume of both mother and baby.

What Causes Anemia
Diet. You could develop anemia simply because you are not getting enough iron in your diet. Anything that interferes with the absorption of nutrients (malabsorption) could also lead to anemia. Children who are growing rapidly may become anemic if they drink a lot of milk but eat little meat or other iron-rich foods.

Pregnancy. Pregnancy can also lead to iron deficiency anemia. During pregnancy, both the mother and baby are increasing their blood volume. This requires iron to make the hemoglobin. If there is not enough iron to meet this need, anemia can result.

Blood loss. Losing a lot of blood is another way that you can develop anemia, including injury to a blood vessel, heavy menstrual periods, malabsorption, or any condition that results in bleeding from the gut.

Symptoms of Anemia
If you are anemic, you might experience the following symptoms:

• Tiredness/fatigue
• Weakness
• Dizziness
• Shortness of breath
• Lowered immunity/frequent infections
• Pale skin
• Irregular heartbeat
• Pica: Eating ice, dirt or chalk
• Tingling of the hands and feet

Preventing Iron Deficiency Anemia
The most important thing that you can do to prevent iron deficiency anemia is to eat a diet that is rich in iron. Liver and red meat are good sources. You can also get iron from other animal products as well as plant sources. Eat more whole foods and less processed foods for optimum results.

Additionally, eat foods that are high in vitamin C will help to increase the amount of iron you absorb. On the other hand, drinking milk at the same meal with iron-rich foods will reduce the amount of iron absorbed, so try to drink milk or consume other calcium-rich foods at a different time.

Treatment
If you are diagnosed with iron deficiency anemia, you will need to take steps to correct the problem as quickly as possible. There are two primary approaches to treating iron deficiency anemia - diet and iron supplementation. The treatment will depend on the cause of the anemia and the severity.

Diet. If you are not getting enough iron from your diet, you will need to will need to eat more iron-rich foods. A registered dietitian can help you to identify ways to increase your intake.

Supplement. In some cases, a basic multivitamin with mineral supplement might help to improve your hemoglobin level. Your doctor may prescribe a higher dose iron supplement where diet and a basic MVI with iron is not enough. Conditions such as pregnancy, malabsorption and conditions that result in chronic blood loss typically require a high dose supplement.

Food Sources of Iron
Animal products such as liver, red meat, poultry, fish, clams and egg yolk are high in iron. But you can also get the iron you need from a diet that is rich in plant foods. Spinach and other green leafy greens, legumes, dried fruit, dried beans and peas, pumpkin seeds and molasses are all good sources. In  addition, breads and cereals that have been enriched with iron can also help to boost your iron intake.

Recommended Intake
The recommended intake of iron for women ages 19-50 is 18 milligrams. In comparison, the RDA for men of the same age is a mere 8 milligrams. The difference is due to the large loss of iron that women experience during their monthly period. Requirements at different stages in life vary.

What Next?
Eat foods that are high in iron daily to boost iron levels, increase hemoglobin level and reduce your risk of anemia.

Vitamin B6 and Your Health

Overview
Vitamin B6 (pyridoxine) is a water-soluble vitamin that is required for a wide range of metabolic processes in your body. It is important for healthy blood formation, nerve function and normal brain activity.

Functions 

Vitamin B6 plays an important role in a number of metabolic activities related to the release of energy from protein, fat and carbohydrates. It is also necessary for the production of hemoglobin - the red pigment in red blood cells. Vitamin B6 also works with folic acid and vitamin B 12 in regulating homocysteine levels in the blood. High levels of homocysteine may be a risk factor for heart disease. Another important role of vitamin B6 is in the conversion of the amino acid tryptophan to niacin and serotonin. Serotonin is a mood hormone – that makes us feel good.

Vitamin B6: Deficiency: Causes 
Vitamin B6 deficiency may result from inadequate dietary intake. This is most likely to occur in people who may have poor appetite or swallowing problems and are unable to eat enough to get the nutrition they need. People who live extensively on refined, processed foods may also be at increased risk for a vitamin B6 deficiency.

People who suffer from malabsorption, and those on certain prescription drugs, like Isoniazid, and women who use hormonal contraceptives (oral contraceptives) are also at risk for vitamin B6 deficiency.

Vitamin B6 Deficiency: Symptoms 
Symptoms of vitamin B6 deficiency may include cracked or chopped lips, sore tongue, weakness, fatigue and depression. Anemia, and neurological problems, such as numbness and tingling of the hands and feet are also signs of vitamin B6 deficiency.

Prevention and Treatment of Vitamin B6 Deficiency 
Eating a diet rich in vitamin B6 will help to reduce the risk of deficiency in people who do not have other underlying conditions. In cases where the problem stems from other medical conditions, a supplement may be necessary. 

Food Sources of Vitamin B6 

Vitamin B6 is available from a wide range of foods, including potatoes, avocados, bananas, meat, fish, poultry and nuts. It is also found in vitamin B6 fortified cereals and other foods.

Recommended Intake for Vitamin B6 
The RDA for vitamin B6, which has been established by the National Academy of Sciences is between 1.3 and 1.7 milligrams per day for American adults. Pregnant and lactating women need slightly more.

Summary 
Select a variety of whole foods daily and avoid highly processed foods in order to get the vitamin B6 you need for hundreds of metabolic processes that take place in your body every moment. Lack of this vitamin could have serious adverse effects on your mood, mental functions and your physical health.