Artic Flex Blog

Prebiotics vs. Probiotics

admin@articflex.com (Artic Flex) — Fri, 29 Nov 2019 08:00:00 GMT

If you're a follower of health trends, you've probably noticed words like gut flora, microbiota, microbiome, prebiotics, and probiotics used frequently on TV, social media, book covers, and in the supplement aisles of your grocery store.

In today's post, we're going to take a look at how prebiotics and probiotics work. To do that, we'll need to understand a bit more about our dedicated in-house team of microscopic assistants...

Microbiota: The Target of Prebiotics and Probiotics

Humans harbor a multitude of tiny helpful microorganisms throughout the body. The majority of these microbes are bacteria, fungi, and viruses that live within the gut, collectively known as "gut flora." Although exact numbers have been debated, we have at least as many microbes living in (and on) our bodies as we have cells — trillions and trillions!

Humans have evolved to have a symbiotic relationship with these microbes, known collectively as the microbiota, and their genes altogether called the microbiome. We need their presence to live a healthy life.

Microbiota: The Spy Who Healed Me

Our gut microbiota help break down the foods we eat, including fibers we can't usually digest. They are involved in helping to harvest energy and nutrients from this undigested food.

The microbiota is also critical for a healthy immune system, functioning as a sort of intelligence agency for the body's defenses.

Scientists have shown that the presence of these microbes educates and influences the immune system. When a team of researchers created "germ-free" mice without a microbiota, their immune systems were poorly developed and dysfunctional. The gut has a large surface area, lined with specialized tissues that house a large percentage of the body's immune cells.

You can see why the gut microbiota would be so influential on the function of the immune system!

Research has also shown that a higher diversity of gut microbes is associated with better health. Gut dysbiosis—a microbial imbalance in one's gut—has been associated with many diseases. This includes metabolic disorders, inflammatory bowel diseases, autoimmune disorders, and even psychiatric and neurodevelopmental disorders such as depression and autism spectrum disorders. Dysbiosis can occur through exposure to antibiotics or other environmental or lifestyle factors such as poor diet, alcohol consumption, infections, hygiene practices, and excess stress.

Prebiotics: How to Be Good to Your Gut

What you feed your microbiota has a massive impact on its composition and diversity.

Prebiotics are non-digestible food ingredients that microbes can break down and ferment, which provide benefits for the host.

Those benefits include the production of short-chain fatty acids that have been found to have significant positive influences on human health. Common prebiotics include fiber and digestion-resistant starch; they can be found in many fruits, vegetables, grains, and other plant-based foods.

Foods listed with the highest amounts of prebiotic ingredients include:

● Chicory

● Jerusalem artichokes

● Garlic, onions, and leeks

● Legumes such as lentils, kidney beans, chickpeas and soybeans

● Banana (especially when slightly green)

● Watermelon

● Grapefruit

● Grains such as oats, bran, and barley

● Almonds

● Flaxseed

Prebiotics are also sold in supplement form. The most common types are complex, indigestible sugars called fructo-oligosaccharide (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS). Often, supplemental prebiotics are combined with a probiotic to provide more benefit as well as a synergistic effect.

Probiotics: Bringing Balance to the Force?

Probiotics are beneficial bacteria and yeast introduced either through foods such as yogurt or through supplementation.

The most common types of probiotics are Bifidobacterium and Lactobacillus. Others include the beneficial yeast Saccharomyces boulardii, and the bacteria Streptococcus thermophilus, often seen in yogurt cultures. There is some evidence to suggest that probiotics improve gut health. For example, they can promote the proper balance of microorganisms in the gut.

Probiotics can help restore the composition of microbiota after treatment with antibiotics.

They can help with diarrhea that often occurs when taking antibiotics. Probiotics can inhibit harmful microbes from setting up shop in the gut by providing a blockade and out-competing those harmful microbes for resources. Some probiotics can also produce substances, including enzymes and antimicrobial agents, that inhibit the survival and replication of pathogenic bacteria.

Probiotics can also promote health by providing nutrients and influencing the immune system.

Some probiotics naturally produce B vitamins and generate essential organic and amino acids. Beneficial bacteria are known to modulate immune responses through immune system stimulation, and recent studies suggest that certain probiotics may have benefits on metabolism, too.

Prebiotic and probiotic supplementation is growing in popularity as more research provides evidence of their beneficial effects. Understanding the myriad of ways in which the microbiota, prebiotics, and probiotics influence your body's functioning can help you make proper dietary and supplement decisions!

Academic Journal Sources:

Spasova, D.S. and C.D. Surh, Blowing on embers: commensal microbiota and our immune system. Front Immunol, 2014. 5: p. 318.

Hooper, L.V., D.R. Littman, and A.J. Macpherson, Interactions between the microbiota and the immune system. Science, 2012. 336(6086): p. 1268-73.

Maruvada, P., et al., The Human Microbiome and Obesity: Moving beyond Associations. Cell Host Microbe, 2017. 22(5): p. 589-599.

Rapozo, D.C., C. Bernardazzi, and H.S. de Souza, Diet and microbiota in inflammatory bowel disease: The gut in disharmony. World J Gastroenterol, 2017. 23(12): p. 2124-2140.

de Oliveira, G.L.V., et al., Intestinal dysbiosis and probiotic applications in autoimmune diseases. Immunology, 2017. 152(1): p. 1-12.

Valles-Colomer, M., et al., The neuroactive potential of the human gut microbiota in quality of life and depression. Nat Microbiol, 2019. 4(4): p. 623-632.

Hughes, H.K., D. Rose, and P. Ashwood, The Gut Microbiota and Dysbiosis in Autism Spectrum Disorders. Curr Neurol Neurosci Rep, 2018. 18(11): p. 81.

Davani-Davari, D., et al., Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 2019. 8(3): p. 92.

Wilkins, T. and J. Sequoia, Probiotics for Gastrointestinal Conditions: A Summary of the Evidence. Am Fam Physician, 2017. 96(3): p. 170-178.

Markowiak, P. and K. Slizewska, Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients, 2017. 9(9).

Mazloom, K., I. Siddiqi, and M. Covasa, Probiotics: How Effective Are They in the Fight against Obesity? Nutrients, 2019. 11(2).

10 In-Season Fruits & Veggies to Try this Fall

admin@articflex.com (Artic Flex) — Fri, 22 Nov 2019 08:00:00 GMT

Autumn is traditionally a season where the hard work of the spring and summer — tilling, plowing, planting, watering, feeding, growing, pruning, and gleaning — pays off in a bountiful harvest. Farmer's markets display produce bursting with autumn colors; seas of yellow, orange, muted reds, and purple dominate the visual landscape.

Let's take a look at some of the health benefits of a sample of the fruits and vegetables that are in-season this Fall...

1. Beets

Root vegetables rule the day in the Fall, and beets are the rootiest of them. Their purple and golden varieties add splashes of color to your plate (and if you've ever eaten them, you know that's not all they'll add color to). They're a good source of fiber and antioxidants, and thus can help reduce inflammation.

2. Cauliflower

Cauliflower is grown year-round in many parts of the U.S., but autumn is its natural season. It is a popular vegetable on its own. Still, the popularity of low-carbohydrate diets has fostered the re-purposing of its low carbohydrate content to make rice. 100 grams of cauliflower rice has about 15% of the calories of brown rice (25 vs. 200) and contains a host of nutrients, most notably 58% of the recommended intake of vitamin C.

3. Chard

Swiss chard is a distant cousin of beets. It can grow all year in many climates since it is relatively frost-resistant. This leafy green is very high in vitamin K — even more than grapefruit — and over 40% of the recommended intake for vitamin A.

4. Cranberries

These northern berries have air pockets that give them a grape-like shape, allowing them to float to the surface for harvesting. Autumn is harvest season for cranberries, and it is also when they gain their distinctive red color as they ripen. They contain phytonutrients and antioxidants, and a sizable amount of vitamin C.

5. Edamame

More than just a side dish to your favorite sushi, these immature soybeans can be found in a variety of preparations. Soybeans are among the oldest legumes, originating in East Asia over 7000 years ago. Edamame is high in protein and packed with essential nutrients, including nearly every B vitamin (such as folate, B12, and thiamine), iron, manganese, and many other vitamins and minerals.

6. Heirloom Tomatoes

These vibrant and majestic varieties of tomato are more delicate than conventional tomatoes, but have higher levels of carotenoids and generally a sweeter taste. They are a favorite at chefs' tables due to their ability to be favorably paired with savory herbs, cheese, or many other foods.

7. Persimmons

These small, hardy, sweet fruits burst with flavor and are incredibly versatile. They can be eaten when underripe and will have the crisp consistency of a pear. When ripe, persimmons have a plum-like texture. Even when overripe, they have a candy-like sweetness and the consistency of a fig. With the acorn-shaped Hachiya and tomato-like Fuyu varieties available, these fruits are available in every shade of orange. A single persimmon has 6 grams of fiber and 55% of the recommended daily allowance of vitamin A

8. Pears

These fruits of the late summer and Fall have been consumed since prehistoric times. They can ripen at room temperature (be sure to "check the neck" for your desired level of ripeness. The juice from pears has been recommended as a laxative for generations, due to the fruit's relatively high fiber content.

9. Pumpkins

The undisputed royalty of Fall produce, pumpkins are planted in late spring (in colder climates) or early summer (in warmer ones) to get them ready for Halloween decorations, for pumpkin pie, or to spice up your latte. But these squash family superstars are excellent edibles on their own: they're high in carotene, low in glycemic index, and are loaded with minerals.

10. Taro Root

A staple food of the continents that surround the Indian Ocean, taro is a resilient tuber (like a potato or a yam) that can be grown in several types of conditions. It is one of the oldest cultivated crops and attained its staple food status due to its high-calorie density (187 calories per cup), low glycemic index, and high fiber content (7 grams per cup).

References:

All of the health information for these fruits and vegetables can be found at the United States Department of Agriculture Nutritional Database.

3 Simple Exercises to Protect Your Bones

admin@articflex.com (Artic Flex) — Fri, 15 Nov 2019 08:00:00 GMT

Bone health is a prevalent concern for many. When bone density reaches low levels, risk for fracture increases and, for the aging population, that often translates into high risk for dependent living and decreased lifespan.

So, how can one preserve their bone health? How can one improve their bone density?

One way: exercise.

The Basics of Exercise and Bone Health

The reigning theory for exercise and bone health is this...

Our bones adapt their structure when they experience physical strain. On the flip side, they also adapt their structure when they don't experience physical strain.

It's the classic, "use it or lose it." Liken this to your muscles: if you workout, they will either maintain or improve their strength and size; if you don't, they will get weaker and smaller.

The problem is, unlike our muscles, we can't actually tell how are bones are doing unless we get tested (e.g., a bone density scan) or until a bone breaks.

That being said, let's choose to place physical strain on our bodies while we can!

What kind of exercise should you do?

Weight-bearing, high-impact exercise has the best chance of stimulating our bones.

While there are many weight-bearing, high-impact exercises you can do, today we're going to focus on three simple ones that you can do (most) anywhere with minimal equipment. Additionally, we'll give you practical tips on how to make each easier and more gentle as well as more challenging!

1. Walk, jog, run.

Depending on your ability, the act of walking might just be the simplest bone-loading activity you can do. Each time your heels strikes the ground in front of you, force is transmitted and absorbed by your bones. If you're doubting that the amount of force that you experience during walking is enough to improve your bone density...you wouldn't be wrong!

Researchers have found that, in most cases, habitual walking does more to preserve bone density rather than build it.

This is great news for those who aren't able to perform moderate- to high-intensity exercise or bear heavy loads of weight. Walking can be a good way to introduce exercise to your body and still achieve benefits. After all, maintaining bone density is much better than losing it!

For those that can speed up their walk, even better!

Those same researchers concluded that fast walking, jogging, and running result in high enough compressive and tensile strains to stimulate bone improvements at the femur near the hip joint.

2. Squat, squat, squat.

The squat position is one of the most functional movements of the human body. Similar to walking, squatting without weight doesn't involve much impact to our bones but undoubtedly has its benefits, such as muscle endurance, if you aren't able to perform exercises with added weight.

If you're not comfortable with squatting, you can start with the "sit-to-stand" exercise and progress to shallow squats while holding onto a chair for support.

Want to make the squat more of a bone-loading exercise?

Here are some ways to challenge you and your bones:

wear a weighted vest
hold a dumbbell, kettlebell, bar, plate, etc.
stand on a vibration plate

3. Add a jump to that squat!

Note: If you are at high risk for fracture and/or have other joint-related conditions, you'll want to check with your doctor or physical therapist before introducing jumps to your exercise routine.

The level of impact experienced from both the propulsion and landing phases of a jump are terrific for bone stimulation.

Nervous about jumping? Brace yourself by performing tiny jumps while holding onto something stationary and stable, like a table or railing.

For added load, keep that weight vest on!

You'll quickly find that adding jumps to your workout will get your heart rate up. This increased blood flow is great news for your bones as they work to repair and build up bone density.

Joint Knowledge: The Elbow

admin@articflex.com (Artic Flex) — Fri, 08 Nov 2019 08:00:00 GMT

The elbow joint connects the upper arm and the forearm. It is one of the body’s most frequently used joints, and many important structures pass through or around it. The elbow contains a large amount of lubricating liquid (which is, sadly, not called elbow grease). This lubricant allows the elbow to make smooth, precise movements even when it is bearing a substantial weight load.

The joints in the upper body correspond with those in the lower body: shoulders have a similar structure to hips, wrists have similar functions as ankles, and elbows correspond with knees.

Movements of the Elbow

Elbows help put the hand in space properly, and allow the arm to engage in two pairs of opposing motions:

● Flexion (e.g., touching your fingers to your shoulders)

● Extension, the opposite of flexion (dropping your hands towards your legs)

● Supination (turning your thumbs away from your body)

● Pronation, the opposite of supination (turning your thumbs toward your body)

The Bones of the Elbow

Three bones meet at the elbow:

● One upper arm bone coming down from the shoulder called the humerus;

● One slightly larger lower arm bone extending to the little finger called the ulna;

● One slightly smaller lower arm bone extending to the thumb called the radius.

The bony center of the elbow that you can feel is the head of the ulna, also called the olecranon. The bony landmarks just to the inside and outside of it are the ends of the humerus. They are attachment points for muscle tendons and are called epicondyles.

The Joints of the Elbow

Elbows are primarily hinge joints, allowing the forearm to swing along one plane of motion like a door. However, there are actually three joints at the elbow:

● one where the humerus and the ulna connect;

● one where the humerus and the radius connect;

● one where the radius and ulna connect.

The humerus-ulna connection provides the hinge joint.

The humerus-radius connection is technically a ball-and-socket joint. Still, its motion isn't as free as other ball-and-socket joints like shoulder and hip because a ligament binds the two forearm bones together and restricts their movement.

The radius-ulna connection is a pivot joint, allowing for one bone to moderately rotate inside of the space of another, a bit like the wash cycle of a washing machine.

The Muscles of the Elbow

The biceps are the muscles that help flex the elbow. When your biceps contract, they pull your forearm towards your upper arm and shoulder. The biceps are assisted by two deeper muscles called the brachialis and brachioradialis muscles. The biceps also helps supinate, or turn, your hands palm side up.

The triceps are the muscles that help extend, or straighten, the elbow.

Pronation, or turning palm side down, is controlled mainly by forearm muscles that do not cross the elbow. Those muscles are considered those of the hand/wrist.

The Connections of the Elbow

Like all joints, the elbow is held together by tendons and ligaments. Tendons are stretchy and attach muscles to bones. Ligaments are tough and connect bones to each other. Two important ligaments of the elbow are the ulnar collateral ligament and the annular ligament.

The elbow gets its blood supply from a large artery called the brachial artery, which branches out like an irrigation system to ensure the elbow gets a full supply. There are several different nerves of the elbow, too, including the median, radial, and musculocutaneous nerves.

The one you might know best is the ulnar nerve at the back of the elbow; when you hit it accidentally, it causes the "funny bone" sensation and can be felt all the way down to the tip of your pinky finger!

The Health of the Elbow

Our elbows get plenty of use throughout the day. Certain movements repeated over and over again can often cause pain or soreness, especially in the world of sport. In fact, two common elbow injuries are named due to their prevalence in players of specific sports:

Golfer's Elbow: caused by the over-stretching of the tendons if the flexor muscles at the medial epicondyle (i.e., the inside of the elbow)
Tennis Elbow: caused by overworking the tendons of the extensor muscles at the lateral epicondyle (i.e., the outside aspect of the elbow)

Throwing a baseball at high velocity puts large torque forces on the ulnar collateral ligament on the inside aspect of your elbow. (Refresher: that's the ligament that connects your humerus to your ulna). Thus, ulnar collateral ligament damage is common in baseball pitchers. If the ligament tears, it often requires ulnar collateral ligament reconstruction, popularly known as Tommy John surgery after the 1970s pitcher who first underwent the procedure.

The fluid-filled sac at the olecranon (the bony center) of the elbow can get inflamed, red, warm, and swollen. This condition is called olecranon bursitis. It is often managed by draining the excess fluid from the elbow with a needle.

With three bones meeting at the elbow, fractures are fairly common, especially from falls. X-rays can help rule fractures out.

Knowing about the structure and functions of joints like your elbows can help you utilize them properly to meet your exercise and fitness goals.

Vitamin B12: A Deep Dive

admin@articflex.com (Artic Flex) — Fri, 01 Nov 2019 07:00:00 GMT

With its reputation for improving mood and energy, vitamin B12 is the most well-known of the vitamin B complex. So why is B12 so important? We can answer this question by understanding the impact and consequences of the body during vitamin B12 deficiency.

What is vitamin B12?

Vitamin B12 is one of the essential nutrients for metabolism. In nutritional speak, this means that our bodies cannot produce vitamin B12, so we must obtain it from the foods we eat.

Vitamin B12, or cobalamin, is a large, water-soluble, complex molecule that is a necessary assistant for DNA synthesis in every cell of the human body. It shares this important role with vitamin B9 (or folic acid).

Red blood cells and nerve cells, two of the most abundant cell types, rely on B12 for their basic functioning. In particular, B12 is critical to two processes in these cells:

the creation of myelin, the insulating sheath that surrounds nerve cells and helps them accelerate their signals;
the maturation of red blood cells (RBCs), the delivery trucks of the body's oxygen transport system, within the bone marrow.

What are the risks of low B12 levels?

Vitamin B12 is obtained in the diet primarily through animal products: beef, fish, pork, chicken, liver, milk, and eggs. Therefore, those who follow a vegan diet must be mindful of their B12 intake. To help vegans avoid the risk of B12 deficiency, the United States and other developed countries require B12 to be added to some staple foods of a vegan diet like soy and almond products, as well as breakfast cereals.

Weight loss surgery is another significant risk factor for vitamin B12 deficiency. The most common type of this surgery (called gastric bypass surgery), creates a small stomach pouch and digested food moves from this pouch to the middle of the small intestine.

The body's B12 "uploading site" is also in the small intestine, and the "password" for the upload, is a protein called intrinsic factor made in the stomach. Without it, B12 passes straight through the digestive tract, unavailable to the bloodstream for the body to use.

So, even if you get enough B12 from your diet, you could be at risk of B12 deficiency if:

your stomach can't produce intrinsic factor
your small intestine can't recognize intrinsic factor

Since gastric bypass surgery alters the anatomy and function of both the stomach and small intestine, surgeons typically recommend lifetime B12 supplementation for patients after the procedure.

Others at risk for B12 deficiency include:

Infants (either from genetic metabolic errors, poor nutrition, or breastfeeding from vegan mothers)
The elderly (who make less stomach acid and thus less intrinsic factor)
Patients who have had digestive system surgery
Residents of developing countries
People with low socioeconomic status

Meanie Anemias

Most blood cells are produced in the nutrient-rich bone marrow, and without sufficient B12, the bone marrow produces far fewer healthy red blood cells (RBCs). These vitamin B12-lacking RBCs are large, undeveloped, and unable to deliver oxygen to tissues and organs efficiently. This lack of healthy RBCs leads to a type of anemia called megaloblastic anemia.

When megaloblastic anemia is due to a lack of intrinsic factor produced in the stomach, it is called pernicious anemia.

Like all types of anemia, both megaloblastic and pernicious anemia result in poor oxygen delivery to cells — especially those with high oxygen requirements, such as cells in the heart, brain, and exercising muscle.

Symptoms of both types of anemia are similar to the other more common types of anemia:

Rapid heartbeat (to compensate for the lack of oxygen)
Fatigue
Weakness
Shortness of breath
Lightheadedness
Pale skin

When doctors suspect one of these types of anemia, the first step is to confirm that the diagnosis is correct. Doctors do this by measuring B12 and folic acid levels in the bloodstream, and by checking the shapes and sizes of red blood cells and related white blood cells.

Pernicious anemia can be detected by using blood tests that detect the presence of intrinsic factor and the presence of the stomach cells that make it.

Peripheral Neuropathy: I've Got A Funny Feeling About This

The other major clinical manifestation of vitamin B12 deficiency stems from its role in nerve cell development. Without the myelin that vitamin B12 helps produce, nerve cells send signals that are slow, inconsistent, messy, and communication between these cells dramatically suffers.

Peripheral nerve cells — which send signals to and from parts of the body farther away from the brain, like hands and feet — are particularly affected when adequate levels of B12 are not present. The name of this condition is peripheral neuropathy, literally meaning "suffering nerves."

Symptoms of peripheral neuropathy include:

Numbness and tingling in the hands and feet
Pinprick sensations in the extremities.
Trouble walking

When a clinical exam reveals neuropathic symptoms, the diagnosis can be confirmed using similar methods to the process used for diagnosing B12 deficiency in anemia.

Common ways of addressing B12 Deficiency include...

Treating B12 deficiency can be accomplished through dietary supplementation or by B12 injection. Injections are often necessary for those who have pernicious anemia since, in this condition, B12 cannot be absorbed from the digestive tract.

If you've taken steps to improve your health through weight loss surgery or adhering to a vegan diet, it may seem like a strange irony that you are at risk for a nutritional deficiency.

With proper attention, supplementation, and prompt action, however, you can continue your pursuit of a healthy life without the danger of a vitamin B12 deficit, and enjoy the benefits of B12 supplementation.

Sources:

Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998.

Aslinia F, Mazza JJ, Yale SH. Megaloblastic anemia and other causes of macrocytosis [published correction appears in Clin Med Res. 2006 Dec;4(4):342]. Clin Med Res. 2006;4(3):236–241. https://www.nhlbi.nih.gov/health-topics/pernicious-anemia

Ekabe CJ, Kehbila J, Abanda MH, Kadia BM, Sama CB, Monekosso GL. Vitamin B12 deficiency neuropathy; a rare diagnosis in young adults: a case report. BMC Res Notes. 2017;10(1):72.

Guez S, Chiarelli G, Menni F, Salera S, Principi N, Esposito S. Severe vitamin B12 deficiency in an exclusively breastfed 5-month-old Italian infant born to a mother receiving multivitamin supplementation during pregnancy. BMC Pediatr. 2012;12:85.

Joint Knowledge: Bone Mineral Density

admin@articflex.com (Artic Flex) — Fri, 25 Oct 2019 07:00:00 GMT

Bone mineral density (BMD) is the mass of bone mineral per volume of bone tissue. A BMD test, also known as a bone mass measurement test, is used to gauge a person's risk of developing osteoporosis and bone fracture. Read on to learn more about BMD and the benefits and risks of getting a BMD test.

What is a Bone Mineral Density Test?

There are many types of BMD tests, with all of them being non-invasive. The tests differ primarily in which bones are measured to gauge the person's BMD. The most common BMD test used in hospitals and clinics is a central dual-energy x-ray absorptiometry (DXA) test, which measures the bones of the hip and lumbar spine. If these bones are inaccessible, the bones of the forearm and heel may be used instead. The process is painless and requires low exposure to radiation, much like a standard x-ray.

The results are then compared with the mean BMD value for a healthy young adult, often a 30-year-old of the same sex and ethnicity. A significant deviation from the mean may indicate that the person is at risk of developing fractures and osteoporosis.

For a more detailed explanation of how a BMD Test is scored, click here.

Why Measure BMD?

Numerous studies show a strong correlation between low BMD and risk of bone fracture. Falls resulting in fractures of the pelvis and leg bones are a major cause of injury for older people, especially post-menopausal women. The cost of treatment and potential disability can be life-altering. A BMD test can detect low BMD before a fracture occurs. The doctor can then recommend medication and/or lifestyle changes to increase BMD. Repeated BMD tests are usually performed every 1-2 years to monitor changes in the person's BMD in response to osteoporosis medication, changes to diet, and/or physical activity.

Who Should Get a BMD Test?

The U.S. Preventive Services Task Force recommends that women age 65 and older get a BMD test. Similarly, the National Osteoporosis Foundation (NOF) recommends a BMD test for the following groups of people:

Women aged 65 and older
Men aged 70 and older
People older than 50 who break a bone
Menopausal or post-menopausal women with risk factors as determined by a clinical assessment tool
Men ages 50-69 with risk factors as determined by a clinical assessment tool

Osteopenia vs. Osteoporosis

Low BMD that isn't severe enough to be osteoporosis is often diagnosed as osteopenia, a risk factor for osteoporosis. A below-average BMD value that doesn't meet the threshold for osteopenia may be attributed to hereditary factors and can usually be addressed with small lifestyle changes. While many people with low BMD live healthy lives without fractures or osteoporosis, it doesn't hurt to take precautions.

The information provided by a BMD test can help your doctor decide which prevention or treatment options are right for you.

Many factors can contribute to low BMD, including:

Hereditary factors
Malnourishment, especially during childhood
Height loss in older individuals
Low body weight
Use of medication that weakens bone, such as corticosteroids
Smoking and drinking
Vitamin D deficiency
Osteoporosis

Can You Increase BMD?

In most cases, low BMD can be corrected or addressed by slowing the rate of bone loss and giving the body what it needs to support bone growth. A doctor may recommend regular exercise, such as walking, jogging, and weight training. Carrying moderate to heavy loads and allowing your bones to undergo impact (e.g., while jogging), causes your bones to adapt and become stronger and more resilient.

Eating a balanced diet with foods high in calcium and vitamin D is crucial. Examples include leafy green vegetable

s, dairy products such as milk, cheese, and yogurt, and certain fish including salmon and sardines. Collagen, protein, and magnesium also promote calcium and vitamin D absorption. Calcium and vitamin D supplements are another option.

Equally important is avoiding stressors such as cigarette smoke, alcohol, sugar, and caffeine. Consuming too few calories can also reduce BMD.

If you have or are at risk of developing osteoporosis, talk to your doctor to get a personalized treatment plan. Follow your doctor's advice on whether you should take supplementary BMD tests.

What is Plantar Fasciitis?

admin@articflex.com (Artic Flex) — Fri, 18 Oct 2019 07:00:00 GMT

In team sports, there are often unsung heroes who greatly influence the outcome of the game: offensive linemen in football, midfielders in soccer, catchers in baseball, and many other examples. If you’re a casual fan, you may hardly notice their presence unless something goes wrong with their performance.

The plantar fascia on the bottom of your foot is an unsung hero.

This unassuming sheath of tissue is critically important for walking and weight bearing. When this structure gets inflamed, it is termed plantar fasciitis, causing heel and foot pain that can be chronic and quite bothersome. Here’s what you need to know about plantar fasciitis, its diagnosis and its treatment.

What is plantar fasciitis?

Under the bones of your feet, near the heel, is a fan-like spread of fibers that are collectively called plantar fascia. These fibers attach at your heel and spread along the soles of your feet, out toward the foot bones just below your toes. The plantar fascia acts in a similar way to bungee cords under tension or the springs at the end trampoline when someone is jumping on it. This function allows the foot to bear weight and stresses, especially when you initiate your step.

Accordingly, the plantar fascia is essential for walking, running, changing direction, jumping, landing and stopping. Improper function of the plantar fascia results in plantar fasciitis. About 10% of people get plantar fasciitis, and it’s more common as you age.

The suffix “-itis” in medicine refers to inflammation, since the condition was thought to be due to inflammation. However, recent evidence shows that plantar fasciitis is less a result of inflammation than it is of biomechanics.

What causes plantar fasciitis?

Since inflammation doesn’t cause plantar fasciitis, what does? Though it isn’t well understood yet, it is believed that microtrauma (small tears) in the plantar fascia cause changes like calcium deposits and disorganization in the arrangement of the plantar fascia fibers. That, in turn, reduces how much tension the plantar fascia can bear.

In the picture, you can see the most common areas of pain and sensitivity in plantar fasciitis cases.

What do I look out for?

The most common symptoms of plantar fasciitis are heel pain and pain along the sole of the foot.

A typical pattern for plantar fasciitis is that the pain worse during the morning or after prolonged rest, and can be reproduced or increased by flexing the toes towards the shin. It is usually one-sided, and can also be made worse with weight bearing.

What are the risk factors for plantar fasciitis?

Though researchers aren’t clear on why plantar fasciitis occurs, they have established the risk factors for it. You are more likely to get plantar fasciitis if you:

Are a “weekend warrior” (i.e., mostly sedentary, with occasional dramatic increases in exercise)
Have high arches
Have flat feet
Are obese
Run avidly
Are an elite athlete
Have different leg lengths

Plantar fasciitis is primarily a mechanical problem of arch support; all of the above conditions result in increased tension on the plantar fascia.

How does plantar fasciitis get evaluated?

Plantar fasciitis is often diagnosed by health care providers after patients present with heel pain, since this condition is responsible for about 80% of heel pain complaints. Often, a person’s clinical history includes a history of explosive or prolonged exercise, or a history of abrupt increase in exercise.

Clinical examination might reveal reproducible tenderness near the heel or pain when the toes are flexed towards the shin. Diagnostic imaging studies like X-rays or ultrasounds usually aren’t necessary. Plantar fasciitis is often self-diagnosed, especially in those who experience chronic symptoms.

How does plantar fasciitis get treated?

Similar to other connective tissue conditions like tendinitis, plantar fasciitis tends to get better gradually with conservative treatments. Insoles that support the arches and reduce or redistribute the weight-bearing responsibilities of the plantar fascia can be helpful.

Regular foot massages administered by self, a partner or a massage therapist are also first-line therapies. Non-steroidal anti-inflammatory medications like ibuprofen are likely to help, though data on its usage is not conclusive.

The RICE method — Rest, Ice, Compression and Elevation — is an effective treatment for plantar fasciitis. With conservative measures like these over 90% of cases show improvement within six months.

In rare instances, when plantar fasciitis does not respond to these measures, more aggressive steps can be taken. Steroid injections, night splints, shockwave therapy and surgery are among the treatments for plantar fasciitis considered when conservative treatment is ineffective.

Can I prevent plantar fasciitis?

Prevention plans for plantar fasciitis depend on your risk factors. Those who are obese or have sedentary lifestyles can gradually increase the amount of exercise they get per week to reduce risk.

For those who already engage in vigorous exercise, the object is to decrease the stress loads and impact (force over time) to which the plantar fascia is subjected. That can be accomplished by:

Running on soft surfaces
Keeping exercise increases gradual
Using orthopedic inserts
Using shoes with arch support

By getting to know the causes and treatments of plantar fasciitis, as well as how to prevent its recurrence, you can get back on your feet in no time.

More References:

Bolgla, L. A., & Malone, T. R. (2004). Plantar fasciitis and the windlass mechanism: a biomechanical link to clinical practice. Journal of Athletic Training, 39(1), 77–82.

Cutts, S., Obi, N., Pasapula, C., & Chan, W. (2012). Plantar fasciitis. Annals of the Royal College of Surgeons of England, 94(8), 539–542.

Zhang, J., Nie, D., Rocha, J. L., Hogan, M. V., & Wang, J. H. (2018). Characterization of the structure, cells, and cellular mechanobiological response of human plantar fascia. Journal of Tissue Engineering, 9, 2041731418801103.

Trojian, T. and Tucker, A. K. (2019). Plantar Fasciitis. American Family Physician, 99(12):744-750.

Yin M.-C., Ye J., Yao M. et al. (2014). Is extracorporeal shock wave therapy clinical efficacy for relief of chronic, recalcitrant plantar fasciitis? A systematic review and meta-analysis of randomized placebo or active-treatment controlled trials. Archives of Physical Medicine and Rehabilitation, 95 (8) , pp. 1585-1593.

Lim, A. T., How, C. H., & Tan, B. (2016). Management of plantar fasciitis in the outpatient setting. Singapore Medical Journal, 57(4), 168–171.

Strontium FAQs

admin@articflex.com (Artic Flex) — Fri, 11 Oct 2019 07:00:00 GMT

Strontium has been used in medicine, dentistry, and dietary supplementation. This article reviews the various forms and uses for strontium, addresses the safety and side effects of these strontium forms, and highlights the evidence for the usage of each form.

We’ll help you understand this element through commonly asked questions from those who have considered strontium as a part of their health approach.

What is strontium?

Strontium is a chemical element that appears in nature as a soft, silvery metal. It has the atomic number 38 on the periodic table, in the group of elements called the alkaline earth metals. This group includes calcium and magnesium, with which strontium shares many chemical properties.

The chemical properties of strontium make it a relatively easy element to use. In fact, humans have used it in a variety of ways: from harvesting sugar to making television glass before LCD screens became popular.

Are there different kinds of strontium?

Yes. First, the main version of strontium that occurs in nature by itself is called strontium-88, but there are also three other naturally occurring forms.

In our everyday usage of strontium, we actually see it in a "salt" form. That might sound strange but just think of these household products that utilize salt too: sodium chloride (table salt) and sodium bicarbonate (baking soda).

Here are the various forms of strontium that are relevant to our health...

Strontium chloride

Also called strontium chloride hexahydrate, this compound is added to toothpaste to reduce pain in people with sensitive teeth.

Strontium citrate

This strontium form is a dietary supplement demonstrated to promote increased bone density, making it a popular choice with people who have risk factors for osteoporosis.

This is the form included in the Artic Flex formulation.

Strontium ranelate

This compound is a prescription medication that has been tested for two decades for the treatment of osteoporosis, and is approved for the treatment of osteoporosis in postmenopausal women.

It is notable for its ability to stimulate the bone-building cells (called osteoblasts) and simultaneously inhibit bone-dismantling cells (called osteoclasts).

Strontium-89

Also known as 89Sr, it is one of two major radioactive forms of strontium, neither of which occurs in nature and must be made in a laboratory. 89Sr is used as a treatment for bone and prostate cancers.

Its chemical similarity to calcium allows the radioactive strontium to be taken up by cancerous bone, where it can then disrupt the cell reproduction process that keeps cancer spreading.

Wait! Wasn’t strontium an element in the Chernobyl nuclear explosion in the 1980s?

You’re referring to Strontium-90, or 90Sr, which is the other major radioactive form and also is not found in nature. The naturally occurring types of strontium (which have the numbers 82, 86, 87 and 88) all are found in the soil and saltwater as mineral salts, as well as in the bones of the body.

Does my body already have strontium in it?

Yes. An average person consumes about two milligrams (2 mg) of strontium per day.

Since strontium is chemically similar to calcium, over 99% of the strontium in the human body is found in the bones. It also can be detected in urine.

Do our foods have strontium in them?

Some of them do, generally in small amounts. Strontium-containing foods include seafood, dairy products, root vegetables, fruits, and cereal grains. Brazil nuts and fruits with protective peels tend to contain some strontium, too.

What does strontium do inside my body?

In bones, strontium and calcium have similar effects. Calcium is the building block mineral for bones. As part of the body’s upkeep of routine health, bones continuously absorb and release small amounts of calcium into the bloodstream, as a reservoir does with water. The amount of calcium released into the bloodstream helps the body determine overall bone health and adjust its hormone balance accordingly.

Strontium can mimic calcium’s effect, though to a smaller degree, since there is much less of it present in bone.

Since strontium is denser than calcium, it has the potential to increase bone mineral density.

Are there reasons why I shouldn't consume strontium?

Strontium is generally well-tolerated. However, there have been reports of nausea, diarrhea, and headache. The primary potential adverse effect is that in certain populations, strontium may increase the risk of blood clotting. It is therefore not recommended for those who have risk factors like sedentary behavior, uncontrolled hypertension, or a history of blood clots.

Do doctors prescribe strontium?

Yes, in a couple of forms that are slightly different than the nutritional supplement form.

How does the supplement form of strontium promote bone density?

A study in 2017 showed that strontium citrate, in conjunction with melatonin, vitamin D3 and vitamin K2, improved bone density in parts of the hip and lumbar spine in postmenopausal women with osteopenia (low bone density without symptoms) — two areas vulnerable to fracture in this demographic.

So far, newer studies of strontium citrate have been limited to animal models, with some promising results. A 2019 study showed strontium citrate resulted in an increased percentage of mature bone in rabbits. Recent studies of strontium chloride, the strontium form used commonly in dentistry, showed that strontium chloride reduces the amount of mineral loss in tooth enamel, reduces gingivitis and plaque, and may help treat dental implant wounds.

Strontium supplementation has been available for decades and appears to be growing in popularity. As part of a more comprehensive supplementation regimen, strontium citrate has utility in promoting bone density, a prerequisite to bone health.

The Vitamin B Complex Made Simple

admin@articflex.com (Artic Flex) — Fri, 04 Oct 2019 07:00:00 GMT

You've seen vitamin B complex advertised, sold in the stores, online, and in the gym. You know that they're important, but what exactly are they and why are they so important?

Let's start with the basics...

What is a vitamin?

A vitamin is a set of molecules that a living organism needs for its cells to function properly.

When an organism can't sufficiently produce a needed set of molecules on its own, it must be obtained from the diet and is called an essential nutrient.

Along with minerals, essential amino acids, and essential fatty acids, vitamins make up one of the four classes of essential nutrients.

Humans require 13 vitamins for metabolism, each of them with specialty functions: vitamins A, C, D, E, K, and a group of 8 vitamins referred to as the vitamin B complex.

Four of these vitamins are fat-soluble (vitamins D, E, A and K) and nine of them are water-soluble (the eight B complex vitamins and vitamin C). It's an important distinction, since fat-soluble vitamins accumulate more easily in the body, and water-soluble vitamins can be more easily diluted if taken in excess.

The Vitamins of the Vitamin B complex

The individual, chemically distinct vitamins of the Vitamin B Complex are typically found in the same foods as well as in the same supplement, which is why they share a common name.

Vitamin B1

Also known as thiamine, Vitamin B1 acts as a coenzyme — an assistant to the enzymes that help the body metabolize nutrients. Vitamin B1 is particularly important for the body's energy-releasing breakdown of sugar and amino acids and is found in foods like whole grains, legumes, pork, edible seeds, rice, and breakfast cereals.

The National Academy of Medicine (NAM) has set recommended thiamine intake at about 1.0 mg/day for teenage girls and women and 1.2 mg/day for adolescent boys and men, due to biological differences in the fat/water ratio of men and women. Due to the added demands of fetal metabolism, pregnant women require 1.4 mg of thiamine per day.

In fact, Vitamin B1 is so crucial for fetal and infant development that it's secreted in breast milk even if the mother is low in thiamine.

Vitamin B2

Riboflavin, or vitamin B2, eventually becomes a cofactor — another type of assistant to enzymes that speed up the reactions that release energy the body can use. Riboflavin, which can be found in eggs, dairy, green vegetables, mushrooms, and almonds, is responsible for a wide variety of helper functions. It even helps the body convert other vitamins into more usable forms.

The NAM has recommended riboflavin intake at similar levels as thiamine: 1.0 mg/day for teenage girls and women, 1.2 mg/day for teenage boys and men, 1.4 mg/day for pregnant women, and 1.6 mg/day for lactating women. Its importance has led many countries, including the United States, to require riboflavin to be added to grains.

Vitamin B3

Niacin and nicotinic acid are two of several common names for this vitamin, which is found in breakfast cereals, meats and spices like ginger and tarragon. Like riboflavin, niacin is required to be added to grains in developed countries. Its primary functions are to assist in various areas of metabolism and in DNA repair.

In high amounts, niacin can be used to reduce cholesterol due to its ability to alter the body's lipid metabolism. The NAM recommends niacin intake of 14 -18 mg/day, depending on age, sex, and pregnancy/lactation status.

Vitamin B5

This vitamin is also called pantothenic acid and is a necessary molecule to create coenzyme A, a compound that helps the body produce energy and synthesize fatty acids, cholesterol, hormones, antibodies, and neurotransmitters. The word "pantothenic" is Greek for "from everywhere," as vitamin B5 can be found in a wide variety of foods.

Vitamin B6

Also known as pyridoxine, Vitamin B6 is an important molecule the body uses to synthesize amino acids, carbohydrates, and lipids for its structural and energy needs. It is found in a variety of fruits, vegetables, and is often added to grains.

Vitamin B7

Biotin is a cofactor that is involved in several components of metabolism. It is found in liver, avocado, eggs, and peanuts. Biotin is best known for being an essential component of carbon dioxide transport and for the proper functioning of hair and skin.

Vitamin B9

Known as folate or folic acid, vitamin B9 helps with the processes of DNA repair and cell reproduction. It is required by the body to make DNA, RNA, and several types of amino acids. Like several other B vitamins, it is so important that many countries have required it to be added to everyday foods like cereal grains.

Folic acid is recognized for its role in helping to reduce the incidence of neurological birth defects when taken as a supplement by pregnant women. "Folic" comes from the Latin word for "leaf" (like "foliage"); accordingly, vitamin B9 is found in leafy green vegetables like spinach and kale.

The NAM recommends 400 micrograms of folic acid per day, and at least 1 mg (milligram)/day for pregnant women.

Vitamin B12

Perhaps the most well known of the B vitamins, cobalamin is a large, complex molecule involved in the DNA synthesis for every cell in the human body. Among its most essential functions are the production of the nerve cell signal accelerator myelin and the maturation of red blood cells from bone marrow.

Since most sources of B12 are animal products, those who follow a vegan diet must get B12 supplementation or risk serious health consequences. For this reason, cobalamin is often added to foods that tend to be staples of vegan diets (e.g., soy and grain products).

There are no B4, B8, B10, or B11 vitamins, because these compounds were once thought to be essential to human metabolism until research proved otherwise.

Formulations of the Vitamin B Complex

Vitamin B complex is the name for the multivitamin combination containing all eight of the B vitamins. Some formulations are designed and marketed to meet the needs of special populations (seniors, pregnant women, etc.).

Consumers in these populations are encouraged to check with a health care provider to ensure that multivitamins like vitamin B complex will meet their needs.

Sources

Semba R. The discovery of the vitamins. International Journal for Vitamin and Nutritional Research. 2012;82(5):310-5.

Manzetti S, Zhang J and van der Spoel D. Thiamin Function, Metabolism, Uptake, and Transport. Biochemistry. 2014;53(5), 821-835

Czeizel AE, Dudás I, Vereczkey A, Bánhidy F. Folate deficiency and folic acid supplementation: the prevention of neural-tube defects and congenital heart defects. Nutrients. 2013;5(11):4760–4775.

5 Foods to Boost Energy and Brainpower

admin@articflex.com (Artic Flex) — Fri, 27 Sep 2019 07:00:00 GMT

There's really no other way to put it: your brain has everything to do with how you function every day. This bodily organ is a powerhouse that works non-stop, whether consciously or subconsciously, voluntarily or involuntarily.

When it comes to mental clarity, cognition, and energy, most of us know that it's the brain isn't "firing on all cylinders." The good news is that we can eat foods to kick those synapses and neurotransmitters into action.

Here are five foods that will minimize brain fog and help you sharpen your brain for energy and focus.

1. Coffee

Mmm...caffeine. You may already feel like coffee gives you mental clarity, but it may be more than just the caffeine in a cup of joe that's doing the trick. Coffee contains brain-boosting antioxidants, too. Caffeine helps your brain reach a more alert status by:

blocking adenosine, which can make you feel sleepy
boosting feel-good transmitters like serotonin in the brain
sharpening your ability to concentrate

As long as you are consuming caffeinated coffee in moderation, you're bound to reap these brain-boosting rewards. Just make sure you do not consume so much caffeine, or it may have the opposite effect causing the jitters and a crash in energy.

2. Broccoli

Need a mid-afternoon snack that is going to be fulfilling enough to carry you through the rest of the day and jumpstart your sleeping synapses? Broccoli may just be what it takes.

This touted superfood is suitable for all kinds of things, but it is also good for your brain. Broccoli contains vitamin K, which is not always abundant naturally in other foods. The fatty parts of brain tissue are filled with sphingolipids, which are created directly with the help of vitamin K.

One cup of chopped raw broccoli is going to deliver you all you need of vitamin K for the entire day. Therefore, it never hurts to have a mid-afternoon cup of broccoli stalks and florets with a slice of cheddar cheese. Vitamin K intake has also been linked to better memory function in older adults.

3. Dark Chocolate

There's no harm in a little chocolate, especially if you feel like your brain is lagging. In these instances, it's really no surprise we often crave something sweet.

Dark chocolate offers a trio of good things for your brain: antioxidants, caffeine, and flavonoids. In a study of 900 people, those who ate chocolate did better with mental capacity tasks that involved memory than the people who didn't. Chocolate also seems to boost mood, which really is no news to chocolate-lovers across the planet. The study findings are clear, but researchers are not sure why.

Like with caffeine, chocolate is something you'll want to eat in moderation.

4. Fatty Fish

You really can't mention brain power or cognitive energy without bringing up fatty fish.

Take your pick: tuna, salmon, or even sardines—all of these fall within the designation of "fatty fish" because they contain omega-3 fatty acids.

It may come as a surprise that about 60 percent of your brain is fat, and you may be able to guess what kind of fat it is. If you said omega-3s, you're correct. Omega-3s are vital to brain functions like memory and learning.

So, have some dry tuna, smoked salmon, or a can of sardines if your cognitive functions are especially slow.

5. Whole Grains

Stash some whole-grain crackers in your purse or nab yourself some whole-grain toast on break. Whole grains offer a powerful punch of vitamin E, which has been shown to boost cognitive function.

If you need whole grains and want to steer clear of the net carbs, buckwheat, bulgur, and oatmeal are the best candidates, according to Livestrong.

There you have it: a nice little list of brain-fog-clearing foods you can munch and nibble when your brain is dragging. From fatty fish to whole grains, finding something to feed your brain and get it on the move may not be as difficult as you think.