Author: Amanda Reid

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Cryotherapy: Understanding What It Is and Who Could Benefit From It

Cryotherapy is a dry and cold air therapy, free of excess moisture. The temperatures reached during a therapy session are between -200°F and -240°F. While such frigid temperatures would be dangerous in any other environment, dry air does not penetrate the body like the moisture in cold air.

In theory, the hyper-cooled air triggers the body’s natural healing mechanisms, sending your blood away from extremities to the body's core and accelerating your white blood cell delivery and healing process by nearly 50%. Additionally, the brain releases adrenaline, endorphins, and other hormones, helping to regulate the organs. During the two-to-three-minute session, your body will experience an energy increase, self-healing, and an immune system boost.

According to experts in the field, a whole-body cryotherapy session increases nutrient flow, removes toxins, and helps repair soft tissue and joints. The potential benefits of cryotherapy make it beneficial for athletes and any number of patients suffering from inflammatory conditions or even psychological issues. The treatment is often touted as an anti-inflammation therapy.

Cryotherapy and the Fight Against Inflammation

When the body experiences an injury, it naturally responds through a process known as inflammation. Typically, inflammation is a good thing and suggests your body is working to stave off infection or other problems. Unfortunately, some people suffer from chronic inflammatory conditions, which result in persistent pain, swelling, redness, and stiffness, regardless of an injury. In other words, an inflammation disorder is the result of an overactive immune system.

Cryotherapy, experts suggest, is a potential treatment option for inflammation. The rapid cooling therapy encourages and enhances the body’s natural healing process, which ultimately reduces the symptoms of inflammatory conditions. There are at least three conditions that some treatment experts recommend cryotherapy for: fibromyalgia, psoriasis, and rheumatoid arthritis.

Fibromyalgia

A chronic pain disorder, fibromyalgia is the result of overstimulated pain sensors in the brain. Cryotherapy works predominantly by manipulating the pain sensors in your brain to encourage rapid compliance of natural healing mechanisms. According to many reports, some fibromyalgia patients have experienced relief with whole-body cryotherapy; some have even experienced long-term relief.

Psoriasis

People suffering from psoriasis experience skin cell growth at an elevated level. Cryotherapy can help reduce the overstimulation of skin cells production by slowing the skin's natural production cycle. As the body focuses on warming the core, the blood is rushed from the skin inward, effectively resetting the skin growth cycle. Therefore, hypothetically, cryotherapy can reduce the effects of psoriasis and provide a healthier complexion through the altered skin production cycle.

Rheumatoid Arthritis

Cryotherapy was originally developed to treat rheumatoid arthritis and inflammation. The hyper-cooled air provides quick relief from joint pain and can force inflammation to subside. Most patients experience immediate relief, but the effects are temporary, meaning continued therapy is needed to experience long-lasting benefits.

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Cryotherapy and Anxiety and Depression

Some experts also argue that cryotherapy can help patients suffering from anxiety and depression. During the session, the brain releases many hormones, including endorphins and other “feel-good” hormones. The increase in these specific hormones and the adrenaline boost can have an effect on mood and energy levels following the therapy. More research needs to be done on these claims.

There are many potential benefits to using cryotherapy, especially as it relates to inflammation. If you are interested in scheduling a cryotherapy session, talk to your doctor first to ensure you are a decent candidate.

Would you consider cryotherapy? Leave a comment explaining why or why not.

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The Benefits of Cauliflower as a Carb Alternative

When people think of carbs, they typically think of white bread, potatoes, rice, and all those other delicious starches that you know aren’t the best for you. In most cases, cutting out unhealthy carbs is a good idea, but how do you find substitutes for all those beloved side dishes and meal complements? You swap them for cauliflower alternatives.

Why Cauliflower?

Cauliflower presents similar characteristics to many beloved white starches, including texture and versatility. However, there are plenty of reasons to love this distinguished vegetable, including the fact it is loaded with vitamins, high in fiber, and a great source of antioxidants. Additionally, cauliflower is a source of those all-important omega-3 fatty acids, those integral blood pressure helpers. For the hair conscious, cauliflower also contains levels of biotin, a primary component in many hair health and growth booster products.  Finally, cauliflower contains potassium, good for the heart, and several other nutrients to earn its place as a nutrient powerhouse.

Beyond the nutritious value of cauliflower, it is also Keto and Paleo diet-friendly, unlike other carbs. Cauliflower is an excellent way to maintain your dietary commitments while still indulging in favorites similar to mashed potatoes or rice. However, you do not have to mimic comfort foods; you can eat cauliflower as it is with delicious results.

The Cauliflower Imposter

Cauliflower is a wonderful way to dress up conventional American meals with a healthier twist. For example, you can make a cauliflower bun for a burger or picnic dinner, use cauliflower mash instead of mashed potatoes, or why not use a cauliflower crust for the next pizza night.

Cauliflower is a perfect substitute to experience some of the textures and flavors you love from traditional carbs and starches. The best part is, the vegetable comes with fewer calories and many health benefits, including slower digestion and prolonged feelings of fullness.

Because cauliflower is a fibrous vegetable, your digestive system needs to slow the digestion process, allowing the body to maintain the nutrients from the vegetable. With the slower digestive process, you will likely feel fuller longer, leading to fewer consumed calories during the day, ultimately helping you lose weight.

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Cauliflower Carb Alternative Recipes

You can find several cauliflower recipes online. However, there are at least two that people consider staples.

Cauliflower Buns

Ingredients:

  • 1 lb cauliflower florets

  • 1 large egg, lightly beaten

  • 1 cup sharp cheddar cheese, shredded

  • 1 tsp sesame seeds

Instructions:

First, preheat the oven to 425°F and use parchment paper to line a large baking sheet. Place the cauliflower in a food processor and process until finely grated. Microwave the cauliflower for 3 minutes on high. Allow the cauliflower to cool before transferring it to a clean towel and wring out the excess liquid. Put the cauliflower back in the mixing bowl and combine the egg and cheese. Mix thoroughly. Divide the batter into 8 portions in three-inch circles — bake for 20 to 25 minutes. Sprinkle with sesame seeds when done.

Cauliflower Mash

Ingredients:

  • 3 cloves of garlic

  • 1 medium head of cauliflower

  • 1 tbsp extra virgin olive oil

  • 1/8 tsp freshly ground black pepper

  • ½ tsp salt

  • Garnish: chopped fresh thyme

Instructions:

First, in a large pot, bring salted water to boil. Add the cauliflower and garlic, allowing it to cook for 10 minutes. You want the cauliflower fork tender. Drain the pan and let the cauliflower stand for two to three minutes with the lid. Then, transfer the cauliflower to a food processor and add the other ingredients. Puree until smooth.

Do you have any other favorite cauliflower recipes? Leave a comment below with instructions.

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Which is Better: Pilates or Barre?

The Barre workout method has been gaining traction over the last several years, motivating several gyms to institute classes and programs. The technique is of particular interest to former dancers or those who admire most professional dancers' muscular physique and lean appearance. The most interesting thing about the Barre method is that it is advertised as a complement to Pilates and yoga and not an alternative. In truth, while more intensive, the workout does incorporate several principles and movements of Pilates, but it is more focused on the outcome of a dancer's body. Despite the apparent differences in styles, the goals of Pilates and Barre are pretty similar; Therefore, while most people want to look at exercise programs as an either-or situation, that is not the case with these two methods.

Looking Into the History of Each Method

Out of all the workout methods, there are few with such a storied history as Pilates. The founder of the technique, Joseph Pilates, created it while imprisoned in an internment camp during World War I. He wanted to help fellow cot-ridden prisoners maintain their health and mobility. Coming from such humble beginnings, Pilates has grown into a fitness and wellness program used by people from many walks of life, from pro-athletes to post-op patients.

While not as endearing or awe-inspiring, Lotte Berk, a dancer and teacher, is credited with inventing the original Barre method, the Lotte Berk Method, in 1959. She based her program on ballet, focusing on the core. The Barre method has evolved to incorporate movements from Pilates and yoga and focuses on measured movements, emphasizing form.

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Similarities Between Barre and Pilates

Both Barre and Pilates are mental and physical disciplines. Each leads to similar results: improved flexibility and posture, sculpted and toned muscles, increased flexibility and mobility. Additionally, neither method requires high strain on the body, making it safer for most people than other exercise programs.

As mental disciplines, each method requires precision and focus to perform techniques. The level of concentration can lead to increased clarity and mind-body cognizance. Additionally, as each is a form of exercise, they result in the release of endorphins, causing feelings of relaxation and reduced stress levels.

Differences Between the Barre and Pilates Methods

The most apparent difference between the two methods is the use of equipment. Barre is a minimalist routine, using only a barre, mat, the occasional exercise ball, and your body weight. Alternatively, Pilates does require light hand weights and magic circles or Pilates wheels attached to some apparatus.

Barre also requires participants to push their muscles to the point of fatigue by focusing on intense, small movement in an aerobic setting. Pilates is non-aerobic and focuses on all muscle groups with the incorporation of various small and large movements. The primary goal of Pilates is to improve flexibility and core strength through a full-body workout.

The Primary Takeaway

Neither Pilates nor Barre is a superior workout by comparison. Each method achieves similar goals, and both live in a similar community. If anything, Barre is an excellent complement to Pilates, as the former often requires a cardiovascular or aerobic partner to achieve maximum results.

While Pilates and Barre are a part of a larger group of exercise methods, each provides unique benefits. One approach does not overshadow the other. If you are interested in a fun and effective regimen, consider using both methods to achieve superior results. If you only want to choose one, consider your current physical state.

Which method do you choose? Leave a comment.

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The Healthiest, Most Delicious Summer Cocktails to Try

You all know warm weather is on its way out the door for a few months, right? If you haven’t fully enjoyed it, now’s the time to soak up as much sun as possible while sipping refreshing summer cocktails before cold weather swoops in. Here are a few of my favorite healthy and delicious summer cocktails you need to try this week!

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Decadent Peach Bellini

One of my absolute favorite summertime flavors is peach. From peach pies to peach cocktails, you can give me peaches all day and I’ll feel like I’m in heaven. That’s why this Decadent Peach Bellini takes the top spot on my list of healthy summer cocktails to try before winter arrives.

Even better than its mouthwatering flavor is the fact that this drink only requires four ingredients! Here’s how to make it.

Ingredients:

  • 750 ml sparkling wine
  • 5 sliced strawberries for garnish
  • 1 L fresh pureed peaches
  • Ice cubes (as many as you want!)

Instructions:

  1. Pour the sparkling wine into the pitcher.

  2. Add the fresh pureed peaches and stir the mixture together.

  3. Add as many ice cubes as you want.

  4. Garnish with sliced strawberries.

Voila! You have a healthified summer cocktail that contains fresh fruits that are chock-full of vitamin C and other nutrients.

Virgin Pina Colada

If you’re really serious about being healthy and avoiding alcohol altogether, you can still enjoy the tangy sweetness of a pina colada without the alcohol. This Virgin Pina Colada only takes a few minutes to make and tastes incredible. You won’t even notice the absence of alcohol!

Ingredients:

  • 1 ½ cups coconut cream
  • 1 ½ cups pineapple juice (with no added sugar)
  • 1 tsp rum or vanilla extract (optional)
  • 3-4 pineapple wedges (for garnish)
  • As much cubed ice as you want!

Instructions:

  1. Combine all of the ingredients in a blender and blend on high for about 60 seconds (or until creamy).

  2. Pour into glasses.

  3. Garnish with pineapple wedges.

Have you ever seen instructions that were that easy? If you want to switch up the flavor a bit, you can also add a couple of ripe bananas or half a cup of frozen or fresh berries. You can even add a ton of tang by switching out the pineapple juice for lime juice and adding a couple of tablespoons of sugar (though this last modification will reduce the healthiness of the drink).

Virgin Strawberry Margarita

Here’s another alcohol-free summer cocktail that will knock your socks off. It’s low in sugar and is even Paleo-friendly!

Ingredients:

  • ½ cup filtered water
  • 1 lb. fresh strawberries (sliced and washed)
  • 2 cups crushed ice cubes
  • 32 oz. seltzer (regular or lime-flavored)
  • Juice from two limes
  • ¼ cup maple syrup (optional)

Instructions:

  1. Combine strawberry slices and water in a medium pot and bring to a boil, then reduce to a simmer and cover.

  2. Allow the mixture to simmer for 15 minutes.

  3. Drain all excess liquid and allow the strawberries to cool for 10-15 minutes.

  4. Put the strawberries in a blender and blend until smooth.

  5. Place in the fridge for approximately one hour.

  6. Put crushed ice cubes in glasses, then spoon approximately 1/3 cup of strawberry puree in each glass.

  7. Pour 8 oz. of seltzer in each glass, followed by approximately 1 Tbsp. of lime juice.

  8. Add maple syrup (optional).

  9. Stir together and serve fresh!

This drink is tangy, sweet, and refreshing without the alcohol content. Of course, if you’re not trying to cut back on your alcohol consumption, go ahead and add it to your drink. I won’t tell!

These healthy and delicious cocktails will help you hang onto the last threads of summer before they fade away for a few months. Give them a try this week to figure out which are your favorite!

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The Protein Heavy Diet: How To Save Yourself From Fat and Weight Gain

When it comes to macronutrients, protein is paramount to muscle mass and controlling cravings and calorie intake. While there are plenty of reasons to focus on getting the recommended amounts of protein in your diet, some evidence suggests a protein-heavy diet is even more beneficial, especially when it comes to weight loss or increasing strength and athleticism. However, before making any changes to your diet, it is necessary to learn more about this particular macronutrient and your specific dietary needs.

Why Protein Is so Important

While there are many reasons protein is essential to the individual diet, the primary reason is its fundamental importance to human biology. The human body does not contain a single cell absent of protein; it is in every cell. The chain of amino acids is evident in every part of the human body, and it plays a vital role in cellular repair. Additionally, protein is crucial throughout childhood development and plays significant roles during pregnancy and other bodily processes. 

Beyond the standard necessity of the macronutrient, protein also helps to build and restore tissue, specifically muscle tissues. Therefore, if you are athletic or attempting to create a leaner physique, a protein-heavy diet is key. 

How To Incorporate More Protein in Your Diet

When people lack protein in their diet, they tend to overindulge in carbohydrates, specifically processed carbs. Unfortunately, carbohydrates can lead to increased weight with minimal muscle mass. Studies have consistently shown that high-protein diets reduce cravings, minimize calorie intake, and boost metabolism, meaning consuming a high-protein diet results in rapid weight loss and muscle gains.

While it is unnecessary to cut out all carbohydrates, and it is ill-advised to do so, limiting your carb intake to complex and healthy carbs in combination with protein-rich foods is an excellent way to improve your diet. When looking for healthy proteins, look for leaner meats, like poultry and fish. There is nothing wrong with red meat, but limit your intake to only a few meals per week.

Additionally, while deli meat is convenient, you might want to avoid it because it tends to be high in sodium content. Lean and fresh protein is healthier and, in most instances, tastes better, too.

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Protein and Weight Loss

The primary reason protein improves weight loss is hormonal. When you replace carbs and fats with protein, satiety hormones increase, and hunger hormones decrease. This means you feel less hungry in between meals, which results in fewer consumed calories per day, resulting in weight loss.

Protein and Muscle Gain

Protein is made of a chain of amino acids. Amino acids are the building blocks of muscle tissue. These building blocks not only help build muscle but also contribute to the maintenance and repair of the tissue. However, protein does not work alone. Your body also requires carbs and other nutrients to function properly and develop. 

Protein Is a Superior Macronutrient, but It Does Not Work Alone

Protein is not a solution for sedentary weight loss or health. The macronutrient can help with weight loss and muscle gain, but as with any nutrient, it works in tandem with other nutrients and physical activities. 

The key to health is not a secret. Diet and exercise are the keys to creating a healthy and balanced body. Consuming more protein can help, but before you make any dietary changes, talk to your doctor or a nutritionist, someone familiar with your medical history.

Do you have any pointers for some starting a protein-rich diet? Leave a comment.

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Strength Training: The Forgotten Key to Weight Loss Success

Diet and exercise go hand-in-hand. However, when discussing weight loss, people often narrow their focus to diet and cardio. There is no denying that cardio is a valuable tool in a weight loss journey, but it should not be the only form of exercise you use.

Strength training often has more to offer individuals focusing on maintaining or achieving a healthy weight. In many ways, strength training might even be more beneficial than cardio to dieters and fitness enthusiasts.

What Is Strength Training?

Strength training encompasses any form of physical activity that raises the body's heart rate and uses resistance or tension to activate the muscle. It usually includes bodyweight or body-weight-based exercise.

Bodyweight exercises are always a good start, as they incorporate movement and cardiovascular fitness. However, movements that involve resistance or pulling are also a good starting point. Many of these movements include sitting back on your heels while holding a weight, or moving the weight across your body while sitting in a chair.  Several examples of strength training and bodyweight exercises include crunches, squats, push-ups, sit-ups, planks, lunges, and more. Additionally, for the more advanced individuals, weight lifting is also a form of strength training utilizing barbells, dumbbells, and other weighted or resistance tools.

Why Is Strength Training Important to Weight Loss?

While cardio increases endurance and helps burn calories, strength training increases both physical and metabolic strength. Additionally, while weight loss is linked to cardiovascular activity, it has also been tied to muscle building, decreasing stress levels, increased energy levels, improved sleep, and overall improved mood, all of which are improved with strength training.

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Why Cardio May Not Be Enough

Cardio training is excellent for losing weight in the short term, but research shows that there is little evidence to suggest that it will be of much use for long-term weight loss. This is because cardio is more focused on burning calories that stick around for a while. However, strength training will burn fat more quickly. It also has the added benefit of reducing the risk of injury. In addition, research shows that strength training can help with losing weight in all areas of the body. Strength training might be the key to lasting weight loss, but many people still feel overwhelmed when it comes to getting started. This can be a particular problem for fitness beginners who are hoping to maintain weight loss for long periods of time.

How To Incorporate Strength Training Into Your Routine

People often overestimate the level of commitment required to start an exercise routine. Most experts recommend 30 minutes per day or at least 150 minutes per week. You do not have to complete the 30 minutes in one consecutive activity; you can split it up.

As far as the types of exercises, they typically fall into four main groups: push, pull, squat, and bench press. All of these exercises allow you to improve the strength of the muscles within your body. Many people use these types of activities to increase their overall health and wellness, and these will certainly aid in your quest to achieve and maintain a healthy weight. Note that while some exercises are going to require weights, other activities can be performed without. 

Strength training is a valuable and necessary tool in your weight loss journey. However, as with any new exercise regimen, talk to your doctor first. Attempting to lift weights or perform exercises that you are not ready for can result in injuries. A doctor, physical therapist, or personal trainer can help you customize a workout routine that is appropriate for your current abilities.

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5 Fave Podcasts for Health and Wellness

A little experimentation with healthy foods can help you figure out what your kids love, hate and tolerate. Remember to be creative. Your kids may think they hate carrots, but might change their minds if you puree some cooked carrots with a bit of olive oil, cinnamon and nutmeg.

The Drive With Peter Attia, MD

Dr. Attia hosts one of the most popular health podcasts around, with more than 30 million downloads to date. On each two-hour episode, the doctor delves deep into topics like cancer research, vaccination and obesity, with insight derived from his history with the National Institutes of Health, Johns Hopkins and Stanford. If you want to get to the bottom of the latest and greatest health news without getting bogged down in technical jargon, you'll love Dr. Attia's understandable explanations of complex scientific concepts and his illuminating conversations with engaging guests like Guy Winch, Ph.D., who  coined the concept of "emotional first aid." Don't have two hours? Get your feet wet with one of the 15-minute Q&A episodes, in which Dr. Attia answers listeners' burning health questions.

Pursuing Health With Julie Foucher, MD, MS

Dr. Foucher's weekly podcast interviews both experts and people like us about the journey to live a happier, healthier life with the synergy of fitness and medicine. In addition to producing nearly 200 episodes of Pursuing Health so far, Dr. Foucher is a family doctor who has competed in the CrossFit Games four times, so she's no stranger to how a fitness regimen can truly change the way you feel and move through the world. I love the way the inspiring stories she covers give me a boost of motivation. Recently, Dr. Foucher interviewed an athlete who returned to competition after recovering from a brain aneurysm. 

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Huberman Lab

If you're looking for targeted podcasts that provide specific solutions for your health challenges, Huberman Lab has you covered. Dr. Andrew Huberman, a tenured Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine, connects with guests who help explain how our nervous system controls our moods, actions, motivations and physical prowess. My recent favorite episodes include "Improve Your Eyesight," "How To Be More Creative," and "Increase Your Focus." I've always wanted to learn more about how our minds really work and this podcast has given me invaluable insight into that area. 

Science Vs.

Do you want to know if that trendy diet, supplement or treatment really works as promised? With Science Vs., host Wendy Zukerman, a journalist who has a background in biomedical science breaks down a newsworthy notion to give the scoop about what we really need to know. Recent episodes have covered subjects as diverse as the Delta variant, supervolcanoes, astrology and lab-grown meat alternatives along with a bit of help from many super-smart guests. This Spotify original is available through Apple Podcasts. 

Radio Headspace

I find that taking a few minutes after I wake up to reflect on my intentions for the day helps me feel calm and serene even as challenges inevitably arise. If you need a bit of help to block out the noise and slow the onslaught of thoughts and information, try this daily meditation from Headspace Studios, makers of the hit Headspace meditation app. You'll find a new episode of Radio Headspace every weekday morning, and I suspect it will soon be a can't-miss part of your routine.

Tap your favorite podcast app and subscribe to these picks for new perspectives on health and wellness.

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How To Curb Salad Gas: The Ultimate Guide On How To Eliminate Gas And Improve Digestion

For many people, salad seems to cause bloating, pain, and flatulence. The adverse symptoms of eating a healthy meal or snack are often enough to turn people away, especially if those symptoms lead to embarrassment.

Talking to many fitness and nutritional experts, their consensus is that salad or lettuce alone should not lead to gas; instead, they suggest it is the other raw vegetables and proteins you choose. However, despite the way you dress your salad, all experts agree that you can use tactics to eliminate gas and improve digestion.

How Does a Meal Cause Gas?

The type of food you consume can play a role in the amount or frequency of gas and bloating you experience. Most people will find their systems are sensitive to overly processed foods and other unhealthy meal options. However, even healthy foods, like salad and other fibrous foods, can cause discomfort and flatulence.

Primarily, the buildup of gas occurs in the intestinal tract. As food moves from your stomach and through the intestine, good bacteria within the system attempt to break down elements to make passing stool easier. These bacteria are also processing food to convert and retain energy and nutritional value from what you have eaten. The more complicated something is to digest, the harder these bacteria have to work. Unfortunately, the harder they work, the more gas they produce in the intestines, and the more gas they produce, the more bloated and uncomfortable you will feel until you can relieve that pressure in unflattering or sometimes embarrassing ways.

Why Do You Get Gas After Eating Vegetables?

People are often dumbfounded that salad and vegetables can lead to gas and bloating; after all, these food items are supposed to be healthy for you. While vegetables are healthy, they are also some of the most fibrous foods you can consume, meaning they can be incredibly challenging for good bacteria to break down. The level of difficulty only becomes more complicated if your gut microbiome is out of balance. 

Dysbiosis is the imbalance of your guts microbiome, specifically where bad bacteria outnumber the good. In such circumstances, the good bacteria are working overtime to process food in the digestive tract, meaning they are producing more gas than necessary. If you are experiencing dysbiosis, consuming probiotics and maintaining a healthy and balanced diet should help curb some of your salad gas issues.

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What You Can Do To Prevent Gas and Improve Digestion

Preventing salad gas comes from a combination of tactics: hydration, chewing, posture, and probiotics. People often underestimate the power of a glass of water. Most adults are dehydrated. Your digestive system requires lubrication to expel waste successfully. The average person needs to drink approximately half their body weight in ounces to maintain healthy lubrication levels, especially for the digestion of fibrous vegetables and foods.

Most people also take bites that are too large, failing to chew enough. The larger chunks of food cannot break down all the way in the stomach, resulting in more work for the good bacteria in the intestines and a greater likelihood of gas. Additionally, people in a rush tend to stand or move while eating, which can interrupt proper digestion.

Finally, providing your body with enough good bacteria can lessen the likelihood of gas and bloat. Foods like sauerkraut, kombucha, kefir, and lacto-fermented pickles are excellent sources of good bacteria.

If you are still having trouble with excess gas and bloat, you might want to talk with your doctor or a nutritionist to identify food sensitivities. Do you have any suggestions? Leave a comment below, and keep the conversation going.

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5 Possible Sources of Nipple Sensitivity

You begin to notice tenderness or discomfort in your nipples when exercising or putting on a bra. While many women experience sensitive nipples and breasts associated with the menstrual cycle, prolonged soreness could signify a health concern that needs attention. These are the most common conditions that may present with sensitive nipples.

Skin Concerns

Sometimes a skin rash affecting the breasts can lead to sensitivity, pain or swelling. Dermatitis is a common condition resulting from irritant or allergen exposure and usually resolves with home treatment. You might experience dermatitis if you try a new laundry detergent, soap or similar product. 

A form of dermatitis called eczema has a genetic component and causes dry skin that can affect nipple sensation. Athletes, especially runners, may experience chafing that causes nipple sensitivity. Try protecting breasts with a sports bra or specially designed adhesive tape. 

See your doctor if you have a rash that does not improve when you end exposure to the irritant and use over-the-counter topical treatment.

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Local Infection

Bacteria and other organisms can potentially affect the nipples and surrounding skin. Most commonly, breastfeeding women who develop cracks or abrasions of the nipples become infected with thrush, caused by the same organism responsible for vaginal yeast infections. Thrush causes stinging, burning, redness and sensitive skin in the affected area.

If you are breastfeeding and experience pain when your infant latches or feeds, he or she could have an improper latch that increases the risk of infection. A lactation consultant can help resolve these concerns so you and your baby stay healthy. 

Left untreated, thrush can lead to a more serious infection such as mastitis, which affects the milk ducts. Seek immediate medical attention if you have nipple pain or sensitivity along with a fever of 101 degrees or higher, chills, or warm, red, or swollen breasts. While mastitis can be quite painful it usually resolves quickly with antibiotic treatment and a doctor's care. 

Pregnancy

Nipple sensitivity is one of the most common signs of early pregnancy.  Women who are pregnant may also notice their breasts feel heavy and full. If you experience these symptoms and you have had unprotected sex, consider taking a pregnancy test. Other signs of conception include frequent urination, exhaustion, nausea, vomiting and missed menstrual periods.

Hormone Changes

According to Johns Hopkins Medicine, hormone variance associated with pregnancy, the menstrual cycle or menopause is the most common reason for nipple soreness. Rising estrogen and progesterone prior to the first day of your period cause the breasts to feel full, swollen and sensitive. These symptoms typically abate after menstruation begins. 

Certain medications that contain estrogen and other hormones can cause tender breasts and sensitive nipples. You may notice this symptom if you take oral contraceptive (birth control) pills or undergo hormone replacement therapy. Let your doctor know about the side effects you experience. He or she may prescribe an alternative treatment.

Cancer

In very rare cases, breast cancer may cause nipple pain. For example, a form of cancer called Paget's disease manifests with this symptom as well as itching, stinging, discharge and inversion of the nipple area. Seek medical attention if you experience sensitivity or pain that affects only one nipple, particularly if you have a personal or family history of breast cancer. 

Talk to your health care provider if sensitive nipples occur outside of your menstrual cycle. He or she can determine the cause of this issue and recommend a treatment plan. Many women find they can reduce nipple sensitivity by decreasing caffeine intake, limiting dietary sodium, using cooling gel packs during PMS, and making other healthy lifestyle changes.

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6 Amazing (Natural) Remedies for IBS

Irritable bowel syndrome (IBS) is more common than you may think. Anywhere from 25 million to 45 million people in the U.S. have it. That means around 1 in 10 Americans may have IBS symptoms! What can you do about it? 

Tip 1: Stop Listening to Family Members

One of the most important ways to deal with the symptoms of IBS is to ignore what other people tell you. There will always be a well-meaning family member offering to share the "secret" to curing bowel problems. The thing is, IBS is very different from other digestive problems, and some “common-sense” diet tips can make things worse.

Let me give you an example: fiber. Everyone knows that you need more fiber to help ease digestive discomfort, right? Well, with IBS, that’s not always the case. Yes, you need dietary fiber, but too much can actually trigger bloating, gas or constipation issues.

Tip 2: Go for a Walk

One of the worst triggers for IBS isn’t a food at all. It’s stress. There’s a direct connection between how you feel emotionally and how your colon works. Depression, anxiety or stressful events can trigger bowel problems.

Want a great solution for stress and IBS at the same time? Exercise! Working out is good for your body both physically and emotionally. It relieves stress, encourages healthy bowel movements, improves your self-esteem and even benefits your sleep quality — all of which are great for IBS symptoms.

Choose moderate-intensity exercises that get your heart rate up but feel relaxing:

  • Walking

  • Going for a calm bike ride

  • Doing low-impact aerobics

  • Swimming

  • Stretching

Pro tip: Exercising also makes it easier to pass gas, especially if you’re outdoors. You didn’t hear it from me!

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Tip 3: Be Balanced

If you have IBS, try to take things slow and steady when it comes to diet changes. Let’s say you read an article on the health benefits of Greek yogurt. Normally, if you’re like me, you’d rush to the store to buy a couple of gallons right away! To avoid IBS symptoms, however, it’s better to avoid extremes. Start slow and work your way up.

Tip 4: Skip FODMAPs for a While

FODMAPs are carbohydrates that many people with IBS have trouble digesting. Unfortunately, FODMAPs appear in a surprising number of otherwise awesome foods:

  • Wheat

  • Rice

  • Some fruit (mainly watermelon, apples, mangoes, peaches, pears and cherries)

  • Onions

  • Garlic

  • Some vegetables (such as asparagus, Brussels sprouts, cauliflower, mushrooms and snow peas)

  • Beans and lentils

  • Dairy foods with lactose (cow’s milk, soft cheeses and yogurt)

Take note of foods that cause problems for you personally. If you suspect certain grains make irritation worse, ignore Dr. Oz and listen to what your gut is saying. Identifying your personal triggers can be huge for avoiding IBS symptoms.

Tip 5: Try Peppermit Oil (in Capsules)

There's some evidence that taking peppermint oil can help with IBS symptoms such as abdominal pain, gas and bloating. This plant oil appears to help the muscles of your intestines relax while soothing irritated or painful spots from the inside. Go with capsules to avoid problems with heartburn.

Tip 6: Take Care of Your Gut With Probiotics

A healthy gut has a blend of over 300 different types of microorganisms that work together to protect your digestive lining, break down foods, make vitamins for your body, absorb nutrients and even improve your emotions! Getting plenty of probiotics can help with pain, boating, bowel movements and overall intestinal comfort.

You can find probiotics in several foods:

  • Yogurt

  • Sauerkraut

  • Kefir

  • Kimchi

  • Pickles

  • Kombucha

But wait — didn’t I just say that lactose in dairy can make IBS symptoms worse? If you notice that yogurt bothers you, there are several options. You could choose a lactose-free Greek yogurt. Or you can simply take a probiotic supplement and avoid the fuss!