Individualized Nutrition, Pharmacy and Healthy Living

Health Concerns

  • Fiber May Help Lower Risk of Breast Cancer

    by Paula Gallagher | February 2, 2016

    fiber-rich-foodsAn ounce of prevention is worth a pound of cure. This famous saying certainly seems to be the case in a new study published in Pediatrics that shows that teenage girls who eat a fiber-rich diet may have a considerably lower risk of developing breast cancer later in life.

    In the study, 4,4000 women were asked about their dietary history during their teenage years. Researchers found that those woman who ate a high-fiber diet had a 24% lower risk of breast cancer before menopause, compared with women who ate low levels of fiber. For the women on the high-fiber diet, the lifetime risk of developing breast cancer was also cut by 16%.

    One of the reasons behind fiber intake and reduced breast cancer is that dietary fibers may reduce circulating estrogen levels. Read more

  • 5 Tips for Healthy Legs and Veins

    by Paula Gallagher | February 1, 2016

    leg-vein-supportFrom spider veins to varicose veins, or even just plain fatigue, our legs can really take abuse. However, a few simple changes can help improve circulation and support healthy legs and veins.

    The most common cause of leg circulation problems is venous insufficiency, a condition caused by impaired blood flow in the legs. The blood pools in the lower legs when the calf muscle pump doesn’t work properly.

    When the muscles in the calf contract, they empty the deep leg veins, helping to push the blood up the legs, against gravity, back to the heart. This pump works with a system of valves in the veins that prevent the blood flowing back down again to the legs. Read more

  • Fight the Winter Blues Naturally

    by Paula Gallagher | January 26, 2016

    IMG_0593Some people know the third Monday in January as Blue Monday, because it is supposed to be the saddest day of the year. For a number of people, the winter blues aren't just limited to one day. SAD, or seasonal affective disorder, is a type of depression that affects people in the winter months because of the darkness from shorter days and grayer skies. Less natural sunlight, shorter days and colder weather can really affect your mood. It has been estimated that as many as 9% of U.S. adults experience symptoms of SAD. It is more common in women than men, and in the north than the south.

    Symptoms of SAD can be low energy, anxiety attacks, weight gain, sleeping too much, and decreased libido, all of which typically begin in the late fall and alleviate in the spring. But here is the good news. People with SAD often respond very well to light therapy (phototherapy) and vitamin D supplementation, as well as other forms of natural medicine. Be sure to talk to your doctor about symptoms you are experiencing, for a proper diagnosis. Read more

  • Dinner Tonight: Sweet and Sour Tempeh Offers Benefits of Fermented Foods

    by Paula Gallagher | January 25, 2016

    tempehThe importance of probiotics is becoming more evident and the use of fermented foods is a great way to get healthy bacteria in your system. Research shows that a probiotic-rich diet has numerous health benefits, from enhancing your digestive and cardiovascular health to having a positive effect on your mood.

    Unfortunately, there are many things within our daily routine or lifestyle that could be detrimental to our good gut bacterial growth. Here are some good suggestions to help improve and maintain healthy bacteria levels: Read more

  • 5 Tips for Winter Sinus Health

    by Margo Gladding | January 20, 2016

    sinus-healthWe often think of sinus problems being at their worst in the spring and summer months, but did you know that winter can also be a difficult time for sinus sufferers? Winter brings cold temperatures and damp weather, illnesses such as colds and the flu, more time spent indoors around dry air and potential allergens such as dust, pet dander, smoke, scented candles, as well as mold on Christmas decorations, and holiday festivities that often include the overindulgence of sugar and alcohol. All of these factors can lower your immunity and cause inflammation of your nasal passages and create a breeding ground for bacterial infections.

    Here are 5 tips for supporting your sinus health this winter season: Read more

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