Hello and welcome back to the social review.
This will form part of our free weekly newsletter in which we give you an in-depth look into the health and wellness content that we post on social media.
Let’s kick things off.
Monday 20/05/2024 - Suffer from cold feet? Fix it in 15 minutes
This may seem obvious but moving your feet will help to warm them.
Walking for 15 minutes can help alleviate cold feet through several mechanisms:
Improved Circulation: Walking increases blood flow throughout your body, including to your feet. The physical activity stimulates your heart to pump more blood, which can help warm up your extremities.
Muscle Activity: The muscles in your feet and legs generate heat when they are active. Walking engages these muscles, producing warmth that can help counteract the cold sensation.
Enhanced Metabolism: Physical activity boosts your metabolism, leading to an overall increase in body temperature. This rise in core temperature can help warm up your feet.
Nervous System Activation: Walking activates your sympathetic nervous system, which can lead to the dilation of blood vessels in your feet. This dilation allows more blood to flow through, helping to warm up cold feet.
Mental Distraction: Engaging in physical activity can also distract you from the discomfort of cold feet, making you less aware of the cold sensation.
Regular physical activity, including short walks, can contribute to better circulation and overall warmth, helping to prevent cold feet in the long term.
Tuesday 21/05/2024 - Ever had white spots on your fingernails? These are some key signs of deficiencies in certain nutrients
White spots on fingernails, known as leukonychia, can sometimes be a sign of nutrient deficiencies. Here are a few nutrients whose deficiency might lead to these white spots:
Zinc: Zinc is crucial for many body functions, including cell growth and repair. A deficiency in zinc can disrupt the production of keratin (the protein that makes up nails), leading to white spots.
Calcium: Calcium is important for strong and healthy nails. A lack of calcium can make nails more prone to damage and white spots.
Iron: Iron deficiency can lead to anemia, which reduces oxygen supply to various parts of the body, including the nails. This can cause white spots and other nail abnormalities.
Vitamin B6: This vitamin is essential for protein metabolism and red blood cell production. Deficiency can affect nail health and lead to white spots.
Protein: Since nails are made of keratin, a protein, a deficiency in dietary protein can lead to nail problems, including white spots.
Wednesday 22/05/2024 - Signs that you're low in vitamin C and how to fix it
Nosebleeds and dry, splitting hair can be signs of vitamin C deficiency due to the vital roles this vitamin plays in the body:
Role of Vitamin C in Blood Vessel Health:
Collagen Production: Vitamin C is crucial for the synthesis of collagen, a protein that helps maintain the integrity and strength of blood vessels, skin, and other tissues. Without sufficient vitamin C, collagen production is impaired, leading to weakened blood vessel walls. This can result in increased susceptibility to nosebleeds, as the delicate blood vessels in the nasal passages can break more easily.
Vitamin C and Hair Health:
Collagen and Hair Structure: Collagen also supports the structure of hair. Vitamin C deficiency can weaken the hair shaft, making it more prone to splitting and breaking.
Iron Absorption: Vitamin C enhances the absorption of iron from the diet. Iron is essential for healthy hair growth. A deficiency in vitamin C can lead to lower iron levels, which may contribute to hair becoming dry and brittle.
Antioxidant Protection: Vitamin C is a powerful antioxidant that helps protect hair follicles from damage caused by free radicals. Without adequate vitamin C, hair can become more vulnerable to environmental stressors, leading to dryness and splitting.
Drinking lemon juice, eating berries, cabbage, peppers, and sauerkraut can help with vitamin C deficiency because these foods are rich sources of vitamin C. Here’s how each contributes to increasing your vitamin C intake:
Lemon Juice:
High Vitamin C Content: Lemons are very high in vitamin C. Drinking lemon juice can provide a substantial amount of this nutrient, helping to prevent or correct deficiency.
Easy to Incorporate: Lemon juice can be added to water, tea, salads, or used in cooking, making it an easy addition to your diet.
Berries:
Variety of Sources: Berries such as strawberries, raspberries, blueberries, and blackberries are excellent sources of vitamin C.
Antioxidants: In addition to vitamin C, berries are rich in other antioxidants, which can help improve overall health and protect against oxidative stress.
Cabbage:
Cruciferous Vegetable: Cabbage, especially when raw or minimally cooked, contains a good amount of vitamin C.
Versatile: It can be eaten raw in salads, cooked in various dishes, or fermented as sauerkraut.
Peppers:
Red, Green, Yellow: Bell peppers, particularly red ones, have very high vitamin C content.
Raw or Cooked: They can be eaten raw in salads, stir-fried, or included in various recipes, retaining a significant amount of their vitamin C.
Sauerkraut:
Fermented Cabbage: Sauerkraut is made from fermented cabbage, which retains and even enhances the bioavailability of vitamin C.
Probiotics: In addition to vitamin C, sauerkraut contains probiotics that support gut health, which can improve nutrient absorption.
Thursday 23/05/2024 - Painkillers make you more sick?
Painkillers can sometimes make you feel more sick or cause adverse effects due to several mechanisms and side effects, which vary depending on the type of painkiller. Here are some common ways painkillers might negatively impact your health:
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) (e.g., ibuprofen, aspirin):
Gastrointestinal Issues: NSAIDs can irritate the stomach lining, leading to gastritis, ulcers, and even gastrointestinal bleeding. Long-term use increases these risks.
Kidney Damage: Prolonged use of NSAIDs can impair kidney function, potentially leading to chronic kidney disease.
Cardiovascular Risks: Some NSAIDs are associated with an increased risk of heart attack and stroke, particularly with long-term use.
Acetaminophen (Paracetamol):
Liver Toxicity: Overdose or prolonged use of acetaminophen can cause severe liver damage, potentially leading to liver failure. The risk is higher if taken with alcohol.
Allergic Reactions: Some people may experience allergic reactions, including skin rashes and more severe hypersensitivity reactions.
Opioids (e.g., morphine, oxycodone, hydrocodone):
Dependence and Addiction: Opioids have a high potential for dependence and addiction, leading to misuse and potentially severe withdrawal symptoms.
Respiratory Depression: Opioids can slow down breathing, which can be life-threatening, especially in high doses or when combined with other depressants like alcohol.
Constipation: Chronic use of opioids often leads to severe constipation, which can cause significant discomfort and other gastrointestinal issues.
Nausea and Vomiting: Opioids commonly cause nausea and vomiting, which can make you feel more unwell.
General Side Effects Across Painkillers:
Dizziness and Drowsiness: Many painkillers can cause dizziness, drowsiness, or sedation, impairing your ability to perform tasks requiring alertness, such as driving.
Allergic Reactions: All painkillers have the potential to cause allergic reactions, which can range from mild skin rashes to severe anaphylaxis.
Friday 24/05/2024 - Eating grass-fed meat is better for you, here's why
Dr. Rhonda Patrick, a biomedical scientist and health expert, has discussed the benefits of eating grass-fed meat in various interviews and articles. According to her, the advantages of consuming grass-fed meat include the following:
Nutritional Profile
Higher Omega-3 Fatty Acids:
Grass-fed meat contains significantly higher levels of omega-3 fatty acids compared to grain-fed meat. Omega-3s are essential for reducing inflammation, supporting brain function, and improving cardiovascular health. Dr. Patrick emphasizes the importance of maintaining a good balance between omega-3 and omega-6 fatty acids for optimal health.
Better Omega-6 to Omega-3 Ratio:
The omega-6 to omega-3 ratio in grass-fed meat is much more favorable than that in grain-fed meat. A high intake of omega-6 fatty acids relative to omega-3s can promote inflammation and is linked to various chronic diseases. Grass-fed meat helps improve this ratio, contributing to overall health.
Higher Levels of CLA (Conjugated Linoleic Acid):
Grass-fed meat has more CLA, a fatty acid that has been shown to have anti-carcinogenic properties, improve body composition, and support metabolic health.
Rich in Antioxidants:
Grass-fed meat is richer in antioxidants like vitamin E and beta-carotene. These antioxidants play a role in protecting cells from oxidative stress and supporting the immune system.
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