Understanding the Effects of Eating Bad Cheese

‍Decayed Cheese! Be Careful!

Two image collage showing chese container with sale date and opened with mold
(L) “Best if Used By” date listed February 26, 2024. (R) Mold is distinctly displayed in a container of cottage cheese. Opened April 5, 2024. Photo: SMS

If you’re a cheese lover, you probably can’t resist trying out the different varieties from time to time. However, one concern is the possibility of eating cheese that has gone bad. 

In this article, we’ll be discussing the effects of eating cheese that has decayed. We’ll start with the most important factor – what to look for when cheese goes bad, and then we’ll go into detail about why this happens.

Detecting Decaying Cheese 

Moldy cheese wrapped in cling film in the refrigerator
This cheese has sure signs of mold despite it being in plastic cling wrap and kept cold in the refrigerator

This can be a bit tricky as it depends on the type of cheese, its age, and how it has been stored. However, here are a few general signs to look out for when determining whether cheese has gone rotten:

    1. Expiration Date: This is the first thing you should check and that starts at the grocery store. Avoid buying cheese that is close to its expiration date. Once it is home and in the fridge, periodically check the expiration date. If the cheese is a few days past its expiration date, it may not be safe to eat, and depending on how long past the date is, it may be best to throw it out.
    2. Appearance: Check the cheese for any signs of mold or discoloration. While some types, such as blue cheese, have mold in them as part of the aging process, other types should not have any visible mold. If the cheese appears slimy, discolored or has a strange texture, it could be a sign of spoilage.
    3. Smell: Take a whiff. If it has a pungent, sour, or ammonia-like odor, it may be spoiled. Fresh cheese should have a mild and pleasant aroma.
    4. Taste: Give the cheese a taste. That means taste. Not eat! If it has a bitter or sour taste, it could be spoiled. If it has a sharp or overly tangy taste, it may have been over-aged.
    5. Texture: If the cheese has a mushy texture or appears to be separated, it could be spoiled. A hard cheese like cheddar or parmesan should not be soft or rubbery. 

If you are in doubt, it’s best to err on the side of caution and throw it away. Eating spoiled cheese can cause foodborne illnesses and other health problems.

What Causes Cheese to Decay?

Cheese is a dairy product that is made by taking milk proteins and separating them from the whey (watery part). It is then aged for a certain period, depending on the variety of the cheese. Like any other food item, cheese can go bad if not handled properly. 

The main causes of decay are:

    • Contamination: Cheese can get infected by bacteria, mold, or other microorganisms. This can happen during the production process or due to improper storage conditions.
    • Improper Storage: Cheese should be stored at a specific temperature and humidity level to prevent it from spoiling. If the storage conditions are not optimal, cheese can go bad quickly.

The Dangers of Eating Bad Cheese

The severity of the effects depends on the type of cheese and the extent of spoilage. Here are some of the dangers:

Mild Effects  

Mild effects of eating bad cheese include an upset stomach, diarrhea, and nausea. These symptoms can occur due to the presence of harmful bacteria in the cheese.

Moderate Effects 

Moderate effects include fever, abdominal cramps, and vomiting. These symptoms can occur due to the presence of toxins produced by bacteria in the cheese.

Severe Effects  

Severe effects include kidney failure, meningitis, and sepsis. These symptoms can occur due to the presence of dangerous bacteria like Listeria or E.coli in the cheese.

What to Do If You’ve Eaten Cheese That Has Gone Bad

If you are experiencing symptoms like nausea, vomiting, or diarrhea, it’s important to seek medical attention immediately. Your doctor will be able to diagnose the problem and prescribe appropriate treatment.

Prevention Tips 

Preventing cheese from going bad starts with proper handling and storage. Here are some tips for avoiding bad cheese:

Store It Properly

Cheese should be stored at a specific temperature and humidity level. Check the label for proper storage.

Use Proper Handling Techniques

Always use clean utensils and cutting boards. Keep your hands clean and avoid touching the cheese, as this can introduce bacteria and other microorganisms.

Conclusion and Final Thoughts on the Importance of Food Safety

In conclusion, eating bad cheese can have serious consequences on your health. Always take proper precautions when handling and storing cheese to avoid spoilage.

If you suspect that you’ve eaten bad cheese, seek medical attention immediately. Remember to always check the expiration date, store cheese properly, and use proper handling techniques. By following these tips, you can enjoy your favorite cheese without worrying about the dangers of eating bad cheese.

Always prioritize your health by taking food safety seriously. Be cautious about the cheese you buy and how you handle it. If you experience any symptoms of food poisoning, seek medical attention immediately.

 

What is Listeria?

Bacterial culture plate with chicken meat at the background
Listeria bacterial culture plate with chicken meat in the background. Photo: iStock

Listeria Introduction 

Food poisoning can occur in many ways. Mainly, it comes from eating bad food, such as rotten cheese. Listeria is one of these food poisoning illnesses.

In this blog post, we will answer the questions you may have about this disease and provide information on how to protect yourself.

So What is Listeria?

It is a bacterial infection that can cause serious illness, especially in pregnant women, older adults, and people with weakened immune systems. 

Where Does It Come From?

The bacteria can be found in soil, water, and certain animals, and can be present in food, especially if it is not handled or cooked properly. When a person ingests Listeria, it can cause a serious infection known as Listeriosis.

How Does Listeria Affect Your Health?

The symptoms can vary depending on the severity of the infection. Some people may not experience any symptoms, while others may develop severe health issues within a few days of ingesting the bacteria.

The symptoms can be flu-like, such as fever, muscle aches, and diarrhea. In severe cases, it can cause meningitis, sepsis, or even death. 

Who is at Risk of Getting the Disease?

Pregnant woman putting up hand against eating deli meat sandwici
Avoiding foods that are more susceptible to Listeria while pregnant is important. Photo: iStock

While anyone can become infected with the disease, certain groups of people are at higher risk. As mentioned, pregnant women, older adults and people with weakened immune systems are particularly vulnerable to the disease.

Specifically, pregnant women are ten times more likely to be infected with the illness than the general population. This is because the immune system is naturally weakened during pregnancy, making it harder to fight off infections and it can cause miscarriages, stillbirth or severe illness in newborns.

Older adults and people with weakened immune systems are also more susceptible to Listeriosis because their bodies may not be able to fight off the infection as effectively.

How Listeria is Diagnosed and Treated

If you suspect that you may have been infected with Listeria, it is important to seek medical attention right away. A doctor can perform a blood test or spinal fluid test to diagnose Listeriosis.

If you are diagnosed with the disease, your doctor may prescribe antibiotics to treat the infection. In severe cases, hospitalization may be necessary to provide supportive care and prevent complications.

Preventing Infections Through Proper Food Handling

Man washing his hands with sanitizer
Photo by Towfiqu barbhuiya on Unsplash

One of the most effective ways to prevent this type of food poisoning is through proper handling. This means washing your hands and utensils regularly, cooking food to the appropriate temperature, and storing food properly.

It is also important to avoid certain high-risk foods, such as those mentioned below. These foods are more likely to be contaminated with bacteria, especially if not handled right, and should be avoided, especially by pregnant women and other high-risk individuals.

Foods That Are Commonly Associated with Listeria

The bacteria can be found in a variety of foods, but certain foods are more commonly associated with Listeria outbreaks. These include, but are not limited to:

      • Deli meats and hot dogs.
      • Smoked seafood.
      • Unpasteurized dairy products.
      • Soft cheeses, such as feta, brie, and camembert.
      • Raw sprouts.
      • Prepared salads, such as chicken or egg salad.

Outbreaks and Recalls

Listeria outbreaks can occur when contaminated food is distributed and consumed by large numbers of people. In recent years, there have been several high-profile outbreaks, including one in 2011 that was linked to cantaloupe and resulted in 33 deaths.

Last month, a 10-state outbreak of Listeria occurred. Although the number of people who contracted the disease is low, it is still a serious matter. The ages range from 47 to 88 years old and are in the states of Arkansas, California, Colorado, Missouri, New York, North Carolina, Pennsylvania, South Dakota and Washington.

And what appears to be a separate incident, but occurred in the same month was a recall of food products that may have been contaminated with Listeria resulting from a test by the Fresh Ideation Food Group LLC in Baltimore.

It is important to stay informed about these recalls and to avoid consuming any recalled products.

Importance of Food Safety Regulations

Food safety regulations are in place to protect consumers from harmful bacteria. These regulations set standards for food handling, processing and distribution to ensure that food is safe to eat.

Conclusion 

Listeria is a harmful bacteria that can cause serious illness, especially in high-risk individuals such as pregnant women and older adults. Symptoms include fever, muscle aches, and diarrhea, and the infection can be diagnosed through blood or spinal fluid tests.

Preventing these infections is possible through proper food handling and avoiding high-risk foods. It is also important to stay informed about Listeria outbreaks and recalls to avoid consuming contaminated products.

We encourage everyone to be mindful of food safety and to take steps to protect themselves and their families from harmful bacteria such as Listeria.

 

Unlocking the Power of Punkin Seeds: The Surprising Health Benefits of This Superfood

Pumpkin Seed and Pumpkins
Photo: iStock

Who would have thought that the little, orange-shaped seeds we call “pumpkin seeds” could be so powerful? Not only are pumpkin seeds delicious, but they provide an abundance of essential nutrients and health benefits. Studies show that these tiny grains of plant life can help to improve digestion, reduce inflammation, and even aid in weight loss.

Being packed with essential vitamins and minerals, to containing powerful antioxidants, pumpkin seeds are truly a superfood! 

Nutritional Profile 

About 25-30% of pumpkin seed weight is protein. They are also a good source of dietary fiber and iron, which is great for your blood flow. They also contain zinc, which helps to strengthen the immune system, and are rich in vitamins thiamin, folate, and vitamins A, B, and E. Additionally, they are high in beneficial fatty acids, such as linoleic, oleic, and palmitic acids.

Illustration of the parts of a neuron
Cell Structure. BruceBlaus / CC BY (https://creativecommons.org/licenses/by/3.0)

If that is not enough, these plant wonders are a great source of antioxidants, reducing inflammation and protecting against cell damage and disease, and they contain magnesium and potassium. Two minerals that are important for healthy muscle and nerve function.

Health Benefits of Pumpkin Seeds

Here is a breakdown of the benefits that pumpkin seeds can offer you.

Great for Weight Loss

Woman showing how much fat she lost
Photo: Pixaby

The high protein and fiber content of these natural seeds can help to promote fullness and reduce hunger and cravings. Additionally, the healthy fats found can help to keep you feeling satisfied longer. 

Improved Digestion

They are a good source of dietary fiber, which can help to promote healthy digestion and prevent constipation. Magnesium helps to relax the muscles of the digestive tract, which can help to reduce symptoms of irritable bowel syndrome. Additionally, healthy fats can lubricate the digestive system and reduce inflammation.

Reduces Inflammation

The antioxidants and anti-inflammatory properties can help to reduce inflammation throughout the body. High levels of polyunsaturated fats can reduce the risk of chronic diseases. Additionally, they can help to reduce pain associated with arthritis and other inflammatory diseases.

Improves Heart Health

Pumpkin seeds contain healthy fats, fiber, and antioxidants, all of which can help to keep your heart strong. Healthy fats help to reduce cholesterol levels, while fiber helps to keep blood sugar levels steady. 

How to Add Pumpkin Seeds to Your Diet

      • Snack on them raw: They are a great snack on their own and can be eaten raw or roasted for a delicious crunchy snack.
      • Add them to salads: Puy them into salads for a nutritious and delicious crunch.
      • Sprinkle them on top of yogurt: The crunchy texture and nutty flavor are a great combination.
      • Use them in baking: Punkin seeds can be added to a variety of baked goods, from muffins to granola bars.
      • Add them to smoothies: Add them to smoothies for an extra boost of nutrition.

Recipes 

Pumpkin seeds are a versatile ingredient that can be used in a variety of dishes. Here are some delicious recipes that make use of pumpkin seeds.

      • Roasted Pumpkin Seeds: A simple and tasty snack. Simply toss the seeds in olive oil, salt, and pepper and bake them in the oven.
      • Pumpkin Seed Pesto: This is a great way to add a nutty flavor to any dish. Simply blend them with olive oil, parmesan cheese, garlic, and lemon juice for a delicious pesto sauce.
      • Granola Bars:  Simply combine them with rolled oats, honey, and nuts for a nutritious treat.
      • Porridge: Add them to your favorite porridge recipe for an extra boost of nutrition.
      • Hummus: Hummus on its own is nutritious. Now add the seeds for a delicious and nutritious dip. Simply blend chickpeas, tahini, pumpkin seeds, olive oil, and garlic for a flavorful dip.

Conclusion

Pumpkin seeds are a delicious superfood that is packed with essential nutrients and health benefits. They are a great source of protein, fiber, vitamins, minerals, and antioxidants.

They can help to improve digestion, reduce inflammation, promote weight loss, and improve heart health. So, what are you waiting for? Unlock the power of pumpkin seeds and enjoy all the health benefits they have to offer!

 

Exploring the Amazing Life Cycle of Bees: The Incredible Journey

Bees flying around Coke cans
Photo: ©Paul E. Picaso

You can find bees almost anywhere, especially in the summer. Such was the case when this author was sitting on a picnic bench and was amazed to notice a bee fly down on the table, preparing a worm for its dinner.

The worm, ten times smaller than the bee, struggled for its life to try to get out of the bee’s grip. Moved its body and head up toward the bee’s claws and tried to bite them but to no avail.

The fascinating part was that this insect worked so meticulously, with no care in the world for the worm. It is what makes these insects the flawless creatures of nature that they are.

A Testament to Nature

Close-up of a swarm of honey bees in a flowering rapeseed field
Close-up of a swarm of honey bees in a flowering rapeseed field. Photo: iStock

Related to the wasp family, bees are an incredible species, and their voyage through life is truly remarkable. From the moment they hatch from their egg, they begin a journey of development, ultimately culminating in the production of honey and the continuation of their species. 

Along the way, they travel through a myriad of stages, each one more fascinating than the other. From larva to nymph, to adult, bees are incredibly hard-working and resilient, and their life cycle is a testament to their tenacity and determination. 

Join us as we examine each stage, from the moment of their birth until the end of their lives, bees have a story that can be an inspiration to us all.

Egg and Larva Stages

Honeycomb with assortment of bees on top
Closeup of bees on honeycomb. Photo iStock – DiyanaDimitrova

The first stage begins with the egg. A female bee, known as the queen, will lay the eggs in the cells of a honeycomb that she has built. The eggs are then fertilized by male bees known as drones. The eggs will incubate for three days before hatching into larvae. 

The larva stage is the second stage of a bee’s life cycle. During this stage, the larvae are fed by the worker bees, who secrete a special food called “royal jelly“.

This jelly is rich in nutrients and helps the larvae grow and develop. During this stage, the larvae will molt several times, growing larger and more mature with each molt. After about five days, the larvae will form a cocoon and enter the pupa stage.

The Pupa Stage

During this stage, the bee is in a state of suspended animation. The pupa will remain in its cocoon until it is mature enough to emerge as an adult bee. This stage usually takes about 11 days, and during this time the bee’s body undergoes a complete transformation, from larva to adult.

Nymph and Adult Stages

Once the bee has emerged from its cocoon, it enters the nymph stage. During this stage, the bee is still developing and maturing. The bee will begin to take on the characteristics of its species, such as coloration and size. The nymph stage usually lasts between 10 and 12 days before the bee is ready to enter the adult stage.

The adult stage is the final stage of a bee’s life cycle. During this stage, the bee will begin to produce honey and help to maintain the hive. The adult bee will also mate with other bees, which will help to ensure the survival of the hive. The adult bee will typically live for about four to six weeks.

The Role of the Queen Bee

Close up of bee on flower
Photo: iStock nechaev-kon

The queen bee is the most important member of the hive. She is responsible for laying the eggs that will eventually become the worker bees, drones, and future queens. The queen is larger than the other bees, and she has a special gland that produces a chemical called “queen substance” which helps to keep the hive in order. She is also the only bee in the hive that can mate with the drones.

The Worker Bee’s Role in the Hive

The worker bee is the most common type of bee in the hive. They are responsible for many tasks, such as building the hive, collecting nectar, and producing honey. They also help to maintain the hive by grooming the queen and the larvae, and by defending the hive against predators. Worker bees typically live for about six weeks.

The Role of the Drone Bee

The drone bee is a male bee whose primary role is to mate with the queen. Unlike worker bees, drones do not have a stinger and they do not produce honey. They typically live for about five weeks and then die shortly after mating with the queen.

The Life Span of a Bee

The lifespan of a bee varies depending on the type of bee. Queen bees usually live for about two to three years. Worker bees typically live for about six weeks, and drones usually live for about five weeks.

How Bees Create Honey 

Bees make honey by collecting nectar from flowers and then processing it within their hives, called pollination. This process involves several steps:

    1. Foraging: Worker bees fly from flower to flower collecting nectar using their long proboscis. They store the nectar in their “honey stomach” and return to the hive.
    2. Processing: When the worker bees return, they regurgitate the nectar into the mouths of other worker bees. These bees then add enzymes to the nectar which break down the complex sugars into simpler sugars such as glucose and fructose.
    3. Evaporation: The bees then spread the processed nectar on the honeycomb to dry. They use their wings to fan the nectar and evaporate the excess water, which concentrates the sugar.
    4. Ripening: Once the nectar has been evaporated to the desired consistency, the bees will seal the cells of the honeycomb with wax. This seals in moisture and protects the honey from contamination.
    5. Maturing: Over time, the enzymes in the honey will continue to break down the remaining sugars and convert them into glucose and fructose. The final product is the sweet, thick, golden substance that we know as honey.

The honey produced by bees is a valuable food source for the hive and provides the colony with energy and nutrients throughout the year. Bees are remarkable creatures and the process of making honey is just one example of their impressive abilities.

The Benefits of Beekeeping

Beekeeping is a great way to help the environment and promote the health of our planet. Bees are essential for pollinating plants, and without them, many plants would not be able to reproduce. Additionally, beekeeping can be a great source of income, as honey is a valuable commodity. Finally, it can be a great hobby and can be very rewarding to watch the bees grow and thrive.

Bees are Not Without Their Predators

Pair of Merops birds feeding on bees
Pair of Merops birds feeding on bees. Photo: Wikipedia Public Domain by Chiswick Chap

The most notorious bee predators are birds, such as the Greater Honeyguide, Honey Buzzard, and Shrikes, but we can’t leave out the crab spider and praying mantis.

In the animal kingdom, it’s the honey badger, part of the mammal family that bees need to keep an eye on.

Conclusion

Bees are remarkable creatures. From the moment they hatch from their egg to the moment they create honey, bees are incredibly hard-working and resilient.

Bees are part of nature’s ecosystems and there is no doubt that without them, there would be a disruption in Earth’s biosphere. How much of a change is debatable, but understanding their life cycle is essential to understanding their role in our environment and why they are so important. 

 

What Is Serotonin and How Does It Affect Your Mental Health?

Colorful illustration of the brain
Photo: iStock

Overview

Before we proceed to discuss the benefits of serotonin, let us review the tasks of neurotransmitters. Simply stated, information from one cell will send information to the next cell by jumping across a synapse (the gap between cells).

If you are unfamiliar with this process, our article on brain cells will help clear up any confusion you may have, but keep in mind that neurotransmitters don’t only function in the brain. 

This article will discuss what serotonin is, how it works, and ways to naturally increase its levels, and we will explore how certain medications can be used to treat serotonin-related disorders. 

By understanding the effects of serotonin, we can help maintain a sound mind and body. So let’s begin.

What is Serotonin?

This is an important chemical found throughout the human body. It is produced in the brain, gastrointestinal tract, and kidneys. It plays a key role in the regulation of mood, appetite, sleep, memory, and learning, and in so doing, it is often coined the “happy hormone”. 

With that said, any serotonin deficiency can have a major impact on your health, especially, your mental health. Once in the synapse, neurotransmitters connect the chemical with receptors on the neighboring cell. This communication between neurons is what allows us to think, feel, and act.

How Does It Work?

Serotonin is produced by a chemical reaction between amino acids and enzymes. Once it is produced, it is stored in specialized cells called vesicles. The serotonin travels out of the vesicles and across the synapse to neighboring neurons and as mentioned, the neurons that serotonin affects are responsible for mood, appetite, sleep, and thinking. Therefore, any changes in serotonin levels can lead to changes in these functions. 

How Does Serotonin Affect Your Mental Health?

Silhouettes of people jumping for joy
Image by Jill Wellington from Pixabay

A person’s cognitive health is affected by many factors. These include genetics, past traumas, relationships, current health, and daily habits. Let’s take a closer look at serotonin’s effect on these functions:

    • Mood: Mood is often the first thing to be affected when serotonin levels start to drop. If its levels drop too low, they may result in a condition known as serotonin deficiency. A serotonin deficiency is often associated with symptoms of depression and anxiety.
    • Appetite: Serotonin helps regulate appetite by triggering the sensation of fullness. Therefore, increased serotonin levels can result in a lower appetite. A serotonin deficiency, on the other hand, can result in increased appetite.
    • Sleep: A serotonin deficiency can result in insomnia and a serotonin excess can result in hypersomnia (excessive sleep).
    • Thinking: Serotonin is associated with focus and concentration. Moreover, it is also associated with positive or negative moods depending on the situation. A deficiency can result in poor focus and a lack of concentration. This can negatively affect daily tasks that require a higher level of mental focus.

How to Naturally Increase Your Serotonin levels

Two Men Exercising on Mat
Photo: graphic stock

Given that serotonin is so important to mental health, taking steps to increase its levels can have a significant impact on your health. Some ways to naturally increase serotonin levels include:

    • Getting enough sleep: Sleep is essential for serotonin production. Any decrease in sleep can reduce its production and any increase in sleep can increase serotonin.
    • Eating a healthy diet: A healthy diet is rich in vitamins, minerals, and amino acids, which are required to produce serotonin. A diet that is rich in these nutrients can help to naturally increase serotonin levels. 
    • Practicing a healthy lifestyle: Regular exercise, meditation, yoga, and other forms of relaxation are known to help increase serotonin levels. 

What Foods Help Maintain a Healthy Serotonin Level?

Photo of foods rich in Serotonin
Some foods for good mood, brain, and happiness. Photo: iStock

Before we list some foods that are rich in serotonin, let us define tryptophan. This is an amino acid that plays a significant role in the production of serotonin and it is important to note that tryptophan cannot be produced naturally in the body. So with that said, let’s take a look at what foods contain this amino acid.

      • Salmon. This healthy fish has been mentioned numerous times on our website. And why? Because of all the nutrients it contains, which includes tryptophan.
      • Eggs: Another all-around healthy nutrient. In addition to all the other benefits eggs have, they are also rich in tryptophan.
      • Green Leafy Vegetables: Any veggies of this type, such as spinach contain a good source of tryptophan.
      • Pineapples: Eat them when they are fresh because they lose their serotonin levels as the ripening wears off.
      • Nuts: All of our favorite nuts contain tryptophan.
      • Tofu and Soy: Soy products are known to be significant in getting tryptophan to increase serotonin production in the body.

One note: Foods that are high in protein, such as salmon and eggs may compromise the serotonin boost even though they contain tryptophan, but if you add carbohydrates (carbs) to your meal, this can help keep tryptophan in the bloodstream.

Some healthy carb foods are brown rice, sweet potatoes, corn, bananas, and apples.

What Medications Can Be Used to Treat Serotonin-Related Disorders

pills in human hand
Photo: Graphic Stock

Some of the most common serotonin-related disorders include depression, anxiety, insomnia, and obsessive-compulsive disorder. While some serotonin-related disorders can be readily managed with lifestyle changes, others may require the assistance of certain medications. 

Antidepressants are the most commonly used meds to treat serotonin-related disorders. They are helpful because they increase the serotonin level, but they may also have a negative impact on other neurotransmitters. As a result, it is important to speak to your medical provider before taking any medications on your own.

Takeaways for Better Mental Health Management

Mental health is a cyclical process that is affected by many factors. These include daily habits, current health, genetics, and past traumas. Given the impact of these factors, it is important to take care of ourselves and manage our health more effectively. 

One of the best ways to do this is by understanding serotonin and its effects. When serotonin levels are too low, a person can experience a serotonin deficiency, which can result in several mental health issues, including depression, anxiety, poor sleep, and poor focus.

Fortunately, there are several ways to naturally increase serotonin levels. These include getting enough sleep, eating the right foods, practicing a healthy lifestyle, and discussing with a medical professional. 

Omega 3 Fatty Acids: Benefits, Sources and More

Illustration of Omega 3 Fatty Acids
Source: Free Images

Overview

How many of us have heard our parents say “Eat your fish! It is brain food!”? Well, even if you were a spiteful kid and didn’t listen, take note – they are right! 

Omega 3 fatty acids are polyunsaturated fatty acids – a covalent bond that contains four electrons in the outer shell of the atom). They are found in sunflower, and flaxseed oils, as well as fish and walnuts, which are essential nutrients that play a vital role in the functioning of the human body, especially the brain, but your body cannot make these fatty acids. To nourish your body with these important ingredients, you need to eat the proper foods that contain them.

This guide will provide you with all the information you need to know about Omega 3 fatty acids, including their benefits, sources, recommended daily intake, and more. You will learn why they are essential for optimal health and how to incorporate them into your diet. 

With this information, you can make sure you are getting the most out of these nutrients and living a healthier life. Let’s get started!

Starting at the Beginning – What are Omega-3 Fatty Acids?

Plate of uncooked salmon
Image by Piotr Eliasz from Pixabay

As mentioned, these are a type of polyunsaturated fatty acids (PUFAs) found in certain plants and marine animals.

They are considered essential nutrients for humans because the body is unable to produce most of them and consequently, we must get them from the food we eat. 

There are three types of Omega 3 fatty acids: 

      • Alpha-linolenic acid (ALA): ALA is found in plants, and is the only type of Omega 3 fatty acid that the human body can produce. However, the human body can only convert a very small percentage of ALA into EPA and DHA. 
      • Eicosapentaenoic acid (EPA): Found in fish and fish oils 
      • Docosahexaenoic acid (DHA): Also found in fish and is an important nutrient for normal brain function in adults. Additionally and even more essential, DHA plays a significant role in the development of the brain of infants. Experts have repeatedly stated that consumption of DHA in your diet will improve your learning ability, and lack of it has been related to a deficiency in learning.

Plant sources are mostly ALA (Alpha-lipoic acid) – A naturally occurring compound, but very little is converted into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Therefore, it is important to consume more ALA foods that convert into EPA and DHA.  

Benefits 

Omega 3 fatty acids are an essential part of the function of the cell receptors. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis,

Besides improved brain health, these healthy fats have additional benefits that include improved heart health, possible reduced cancer risks, and other conditions such as mood and reduced inflammation. Let’s take a look at each of these benefits in more detail.

      • Improved heart health: Helps to reduce triglycerides, blood pressure, and cholesterol levels. These three factors are important for heart health and reduce the risk of heart disease.
      • Improved mood: Helps to reduce the risk of depression and promote feelings of happiness, and as mentioned, they help to promote brain health and may assist in improving symptoms of attention-deficit hyperactivity disorder (ADHD). 
      • Reduces risk of dementia: Helps to reduce the risk of developing conditions like Alzheimer’s and dementia. They also help to improve symptoms associated with depression, ADHD, and anxiety. 
      • Reduced inflammation: Omega 3 fatty acids help reduce inflammation throughout the body, which can lead to reduced risk of diseases like arthritis. 
      • Other benefits: Helps to reduce blood sugar and blood pressure, improves skin health, and promotes weight loss.

Sources 

Package of Flax Seeds
Seeds such as Flax and Chia can be found in any major grocery store. Photo: ©SMS

Flaxseeds, chia seeds, walnuts, fish, marine algae, and fish are some of the main sources of omega-3 fatty acids.

Let’s take a look at the different sources of omega-3 fatty acids and their benefits.

      • Flaxseeds: Flaxseeds are a great source of ALA, which can be converted into EPA and DHA. The seeds are also rich in fiber and have a nutty taste and texture. They can be added to salads, baked goods, or other dishes. 
      • Chia seeds: This is a great source of ALA and fiber. They can be mixed into yogurt or added to salads. 
      • Walnuts: Walnuts are a great source of ALA and also provide some protein and healthy fats. They can be added to salads or eaten as a snack.
      • Fish: Fish is the best source of EPA and DHA and can be eaten regularly. Fish is also a great source of protein as well. 
      • Marine algae: Marine algae is a good source of EPA and DHA, but it is much less common than fish. It can be consumed as a powder or in capsules. Marine algae are also rich in other minerals.

Best Fish for Omega 3

Salmon on a plate
Photo: Graphic Stock

Researchers have said that the following are your best sources of omega-3 fatty acids:

      • Salmon
      • light tuna
      • Sardines
      • Cod
      • Atlantic mackerel
      • Herring
      • Trout

Recommended Daily Intake 

The recommended daily intake (RDI) of Omega 3 fatty acids varies between different age groups. The RDI of Omega 3 fatty acids for infants is 0.5 grams, while it is 1.5 grams for adults. 

The RDI increases with age, which is important to remember. It is also important to note that these RDIs are based on ALA, not EPA or DHA. Although the RDIs are based on ALA, it is important to get enough EPA and DHA in the diet to promote health. 

Let’s take a look at how much Omega 3 fatty acids each age group should consume.

    • Infants: 0.5 grams
    • Babies are not able to consume fish, which is the best source of EPA and DHA. Breast milk contains some Omega-3 fatty acids, but it is important to supplement with additional Omega-3 fatty acids. Talk to your doctor about the best infant formula and infant formulas with added Omega 3. – Children: 1.5 grams
    • Children are growing and their brains are developing. It is important to ensure that children consume enough Omega 3 fatty acids to promote proper brain health. Fish is the best source of EPA and DHA and can be eaten regularly.
    • Teenagers and adults: 5 grams – As we get older, we are less able to convert ALA into EPA and DHA. It is important to get enough EPA and DHA in the diet, especially as we age. It is also important to eat a healthy and balanced diet during this time to ensure that the body gets everything it needs.
    • Pregnant and breastfeeding women: 6 grams – It is important to get enough Omega 3 fatty acids when pregnant and breastfeeding to ensure proper brain development in the baby. Fish is the best source of EPA and DHA and should be eaten regularly.

How to Incorporate Omega 3 Fatty Acids Into Your Diet

It can’t be emphasized enough that the best way to get these fatty acids is to eat more fish and marine algae. 

      • Eat more fish – Fish is the best source of EPA and DHA and can be eaten regularly. You can also eat other marine animals like shellfish, but it is best to limit these.
      • Eat more plant-based sources – Flaxseeds, chia seeds, and walnuts are great sources of ALA. You can add them to salads, baked goods, or add them to yogurt. – Eat more marine algae 
      • Marine algae is the best source of EPA and DHA. It can be consumed as a powder or in capsules. 
      • Take fish oil supplements. Fish oil supplements can be taken regularly to get the recommended daily intake of Omega 3 fatty acids.

Potential Risks

The main risk is consuming too much fish and not getting enough nutrients from other food sources. It is important to get nutrients from other foods to avoid an imbalance in the diet. Another potential risk is consuming too many marine algae and not consuming enough other nutrients. 

All in all, consuming too much Omega 3 fatty acids is not likely to cause any serious side effects. It is important to consume the recommended daily intake to get the benefits associated with them. Besides, marine algae are rich in minerals and vitamins, so it is unlikely to cause any side effects. Fish oil supplements, on the other hand, are not as rich in nutrients, so it is important to get enough nutrients from other sources to avoid an imbalance in the diet.

Supplements

If you are having trouble incorporating enough Omega 3 fatty acids into your diet, supplements can be a great option. 

 

Surprising Health Benefits of Pickles!

A fork in a pickle
Photo: Unsplash

Pickles might make a great addition to your burgers and sandwiches, but did you know that they could also benefit your health? Whether you are a fan of sweet pickles, dill pickles, or even pickled vegetables, these crunchy delights can add more than add flavor to your meals. 

Pickles are a great source of probiotics (good bacteria) and have various other health benefits that you may not have known about. From helping to improve digestion to fighting off inflammation, pickles can be a nutritious and delicious snack in your diet. 

Read on to find out more about the surprising health benefits of pickles that you need to know about.

What are Pickles?

Pickles are food made by the process of fermentation (the chemical breakdown of a substance by bacteria). They can be made from many different types of vegetables, but the most common are cucumbers, cabbage, carrots, onions, and peppers. 

They can be either sweet or sour and are often eaten on their own as a snack, as a side to a meal, or as a topping for burgers and sandwiches. You can make your own pickles at home or buy them from a store where you can get different varieties like dill, kosher, and garlic. They can be either a sweet or sour side dish that has been made by adding vinegar and some spices to the vegetables.

Nutritional Value 

This veggie is a great side dish that is high in fiber and low in calories, making it not only a tasty option but a healthy one too. A 100-gram serving of pickles provides around 10% of your daily fiber requirement and is rich in vitamins and minerals.

Health Benefits 

Improved Digestion with Probiotics

Pickles are beneficial for digestive health. Eating them can help improve your digestion and has even been used to treat diarrhea and constipation.

Source of Vitamin K

This vitamin is commonly found in cabbage. It plays an important role in blood clotting and has even been linked to reduced risk of certain cancers, and plays an important role in blood clotting.

May Help Reduce the Risk of Diabetes

Eating pickles has been shown to reduce the risk of diabetes, and researchers believe that the probiotics found in pickles are responsible for this effect. They have been shown to improve insulin sensitivity, which is beneficial for those who are at risk of developing diabetes. 

May Help Lower Blood Pressure

Blood Cells
Photo: Big Stock

The probiotics in pickles have been shown to reduce blood pressure, which can help reduce the risk of heart disease.

May Help Fight Inflammation

Scientists believe that the probiotics found in pickles are responsible for this effect. Probiotics have been shown to reduce inflammation in the body, which has many health benefits including helping to relieve joint pain caused by arthritis.

How to Include Pickles in Your Diet

Even though they are healthy, you need to keep in mind that they are still a high-sodium food, so you should not overindulge in them. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins. 

Eating pickles with your sandwich or burger is a great way to add flavor and is a healthy option for those on a low-carb diet. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins. Eating them with your sandwich or burger is a great way to add flavor and is a healthy option for those who are on a low-carb diet. 

Conclusion

Pickles are a delicious and healthy snack that you can enjoy as part of a healthy diet. These crunchy delights are not only a great addition to your sandwiches and burgers, they are also high in fiber and provide many health benefits. Pickles are a great source of probiotics, are low in calories, and contain many vitamins and minerals.

 

Healthest Sugar Substitutes as Sweeteners


July 2023 Update – Aspartame

Note: As of July 2023, aspartame has been approved by the FDA and designated safe for human consumption; however, this doesn’t rule out ongoing studies that say there still can be a cancer risk. 

Taking into account the FDA ruling, it is logical to conclude that although some research hasn’t eliminated the cancer risk, the probability of acquiring this disease is extremely low.

The World Health Organization (WHO) tends to agree with this premise. According to AARP’s article “Are Artificial Sweeteners Bad for You“, WHO was quoted as saying, “an adult weighing approximately 150 pounds would need to drink, for example, between nine and 14 cans of diet soda a day to exceed that limit.” 

In conclusion, there is no hard-core fact that proves aspartame is not harmful in some way, but being that not one of these organizations’ expert researchers cannot substantiate the effects of this sweetener one way or another, taking it should be left at an individual’s discretion.

March 2023 Update – Erythritol

A recent study by the Cleveland Clinic for the artificial sweetener  Erythritol is possibly linked to heart attacks and strokes.

Not only has this sweetener been gaining popularity, but it has been recommended for the Keto diet as well.  This study is very recent, so we are assuming those who are recommending Erythritol will be reviewing these results closely. The findings were published on nature.com.

Overview

Spoon in sugar
There are lots of alternatives to sugar as a sweetener. Photo: Pixabay

In our previous article, we focused on sugar substitutes and calorie intake. Now let us delve a little deeper and discuss what ingredients are actually in these sweeteners and the pros and cons they may contain.

Many dieters are looking to improve their health by avoiding refined and added sugar in their recipes. With many turning to popular low-carb diets, sugar substitutes are a must! This food additive has a sweet taste, similar to sugar but contains significantly less food energy. There are many substitutes on the market with some that are natural and some that are synthetic. It is important to know the difference between these sweeteners and how they can differentially affect both your health and blood sugar.

      • Aspartame 
        Please note the updates above, but as an FYI, we have left our previous notation about aspartame below:
        “This artificial sweetener sold as Equal and Nutrasweet, isn’t without controversy about its safety. It doesn’t affect blood sugar and contains zero calories and a zero glycemic index, but those with a rare condition called phenylketonuria must avoid aspartame. Studies also found those more susceptible to headaches should also avoid it as well. A study from the University of Liverpool found that when aspartame was combined with certain types of food coloring, it became toxic to the brain cells and could cause undue anxiety. Better to be safe than sorry and avoid this sweetener“.
      • Sucralose – Also known as Splenda, this sweetener might be suitable for diabetics but one study found it may negatively impact the immune system. Sucralose also poses a potential risk to the environment. Researchers are finding that after it passes through our bodies and ends up in wastewater treatment plants, it can’t be broken down. Tests in Norway and Sweden found sucralose in water released from treatment discharge sites. Scientists worry it could change organisms’ feeding habits and interfere with photosynthesis, harming the entire food chain.
      • Sugar Alcohols – Sorbitol, xylitol, and mannitol are all sugar alcohols that are popular in sugar-free candy and gum. However, these sweeteners do contain 2.6 calories per gram. They may be less sweet and less caloric than sugar, but large amounts can produce laxative effects and bloating. Excess consumption also raises blood glucose so these types of sweeteners should be consumed in small quantities.
      • Stevia Leaf Extract
        Stevia Sugar Substitute
        Photo ©SMS

        This natural sweetener comes from a plant in South America. Sold under brands such as Truvia and Pure Via, it contains no calories and doesn’t affect blood sugar. Its downside is that it doesn’t taste as sweet as the other substitutes and it doesn’t work well in baking.

        But it is a great natural alternative to sugar. With that said, be sure to check the label as many brands combine stevia with other sweeteners. Also, make sure the ingredients list only stevia extract and inulin fiber or erythritol which is another great healthy sweetener.

      • Erythritol – This sugar alcohol has a positive and rising reputation. It is produced naturally from glucose. In small amounts under 50 grams erythritol doesn’t cause a digestive upset like others in this category. Studies find that with its zero glycemic indexes, it doesn’t affect blood sugar or insulin levels and also doesn’t cause tooth decay. This sweetener is also a perfect candidate for baking and cooking and tastes identical to sugar when mixed with a tiny amount of Stevia. 

Conclusion

No doubt Stevia would be the winner here, but that does not mean you can’t delve into some of these other sugar substitutes if you want a sweeter taste. If you are unsure, talking to your medical practitioner is always a good choice, especially if you have a medical condition associated with these foods.

 

Healthiest Fish by Type

Salmon on a plate

Overview
Nutritionists, health professionals, and virtually all health experts have long promoted the nutritional benefits of eating fish. Both vegetarians and omnivores enjoy fish as a main source of protein. It’s not only high in protein, but fish is also the best source of heart-healthy omega-3 fatty acids, selenium, B-12, and Vitamin D that fights inflammation. 

Wild or Not?

The recommendation is to only buy the wild variety, as many versions of fish that are farmed contain very low amounts of nutritional benefits such as omega-3s when compared to their wild counterparts. Let’s delve a bit more into this.

Farmed Fish

Farmed fish are also fed unnatural diets that contain animal products, soy, and dye. The essential omega-3 nutrient found in wild fish plays an important role in our bodies. Research shows that omega-3 fatty acids decrease inflammation in the body such as joint swelling and pain. It’s also been shown to moderately improve ADHD and anxiety symptoms. 

Wild Fish

Unfortunately, wild fish contains varying amounts of mercury which is harmful in large doses. It can cause adverse neurodevelopmental, cardiovascular, and immunological health effects. Pregnant women should avoid eating fish that are highest in mercury at 500 parts per billion and over, while other women and men should avoid eating fish that contains 1,000 parts per billion of mercury. 

With that said, wild salmon is still considered one of the healthiest salmons to eat and provides the following:

      • Omega-3 fatty acids 
      • Protein 
      • Potassium
      • May reduce the risk of heart disease
      • May help in weight reduction

So What Fish Should We Eat? Take Your Pick!

Salmon
Photo: Pixaby
      • Light canned tuna is a cheap and quick source of protein. It contains only 118 parts per billion of mercury and is very high in omega-3s. 
      • Wild Atlantic cod only contains 70 parts per billion of mercury and is shown to help lose visceral fat and improve blood pressure when eaten once to three times a week. 
      • Almost all shellfish including mussels, shrimp, lobster, and oysters contain very low levels of mercury and are very high in B-12 and omega-3s as well as iron. 
      • Squid and calamari contain very low levels of mercury and very high levels of omega-3. 
      • Wild trout has very high levels of omega-3s and is a lean protein, but should be avoided because of its moderate polychlorinated biphenyl contamination. 
      • Wild Atlantic mackerel, wild halibut, Atlantic pollock, canned sardines, and European anchovies make the best choice for fish you can eat daily. All of these fish contain very low mercury levels and very high omega-3 levels. 
      • Fish such as shark, swordfish, king mackerel, tilefish, northern pike, and albacore tuna should be avoided as they contain high levels of mercury. As a rule of thumb to remember, usually the bigger the fish the more mercury it contains.
      • Every variety of wild-caught salmon from Alaskan salmon to Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, as well as Kodiak coho and chum salmon, are considered the lowest risk fish for consumption because of their low levels of mercury and other contaminants. 
      • As mentioned, all wild-caught salmon contain very high levels of omega-3s. Recent studies have found that this wonder fish also contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. The selenium found in wild-caught salmon decreases the risk of joint inflammation and also helps prevent colorectal, breast, and prostate cancers, and is also important in heart health. 

Summary

Eating fish of any type will be a benefit to your health, but be careful with the wild kinds as they may contain a larger amount of mercury which can be harmful to your body.

Of all the types listed here, we believe that salmon would be the most beneficial. If you do want to go for the wild type, such as wild salmon, speak to a medical professional or your doctor first to confirm that it will not be overly harmful to you.

 

 

 

 

Understanding RSV: Symptoms, Diagnosis, and Treatment

Illustration of RSV virus
Photo: Free Image

What is RSV?

Respiratory syncytial (sin-SISH-uhl) virus, or RSV, is a common respiratory virus that usually causes mild, cold-like symptoms. Most people recover in a week or two, but RSV can be serious, especially for infants and older adults. RSV is the most common cause of bronchiolitis (inflammation of the small airways in the lung) and pneumonia (infection of the lungs) in children younger than 1 year of age in the United States.

Respiratory Syncytial Virus (RSV) is an extremely common but contagious illness that infects the lungs and breathing passages and is the most common cause of bronchiolitis. It can spread through the air, contact with secretions (such as saliva, mucus, and tears), or contact with contaminated objects and surfaces. 

While many cases of RSV are mild and cause no more than a few days of coughing and a runny nose, some cases can be more severe and lead to serious complications, especially for children. It is important to understand the symptoms, diagnosis, and treatment of RSV to recognize the virus and get appropriate medical care.

How Serious is RSV?

Child with oxigen mask
A child with Respiratory Syncytial Virus with an inhaler. Children are most susceptible to RSV. Photo: iStock

If you are exposed to RSV as an adult, you might have a bout of coughing and a runny nose and feel like you have the flu.

Babies and young children could become ill to the point of hospitalization. 

RSV causes more deaths in children under one-year-old than any other type of infection.

Babies and young children are at risk for serious health problems and even death if they get infected. According to a recent study, one in every fifty children die from this disease in low-income and middle-income countries. At this age, the immune system is still developing, and babies are at greater risk for serious complications from the infection.

Symptoms

Symptoms usually appear about four to six days after acquiring the infection. If you are an adult you most likely will have just mild cold-like symptoms.

These symptoms may include:

      • A cough that may or may not produce sputum (phlegm) 
      • Runny nose 
      • Asthma or wheezing 
      • Shortness of breath 
      • Hard time sleeping
      • Fever 

Diagnosis

If you have these symptoms or others, your doctor will likely ask about your medical history, but he/she will be unlikely to order any tests because there is no specific diagnosis for RSV.  

To rule out other conditions and determine the best course of treatment, your physician may order tests such as a blood test, chest X-ray, or sputum (phlegm) cultures. These tests are usually done only if you have a child that is younger than two months old or if you have a complicated or severe case of RSV. 

Complications 

In severe cases, there may be a few complications that can occur. 

      • Breathing Problems – RSV can cause wheezing, a whistling sound in the lungs (stridor), rapid breathing, and slow or irregular heart rate. In severe cases of RSV, these breathing problems can require treatment in the hospital, including a breathing tube (intubation). 
      • Pneumonia – If you have significant difficulty breathing and have a high fever, you may have a bacterial infection in the lungs, which can develop as a complication of RSV. Bacterial pneumonia can be serious and needs to be treated with antibiotics. 
      • Swallowing Problems – Since the respiratory system and the digestive system are close together, RSV can also affect the esophagus, the tube that connects the throat to the stomach. If a baby or young child with RSV develops significant sputum in their throat, they may have trouble swallowing and aspiration (taking in) their saliva and mucus. Esophagitis can occur in both breastfeeding and non-breastfeeding infants. If it is recognized early and treated, most cases resolve without complication.

Treatment of RSV

Doctor taking child's temperature
Bigstock

There is no specific treatment. Instead, doctors support and treat the symptoms as they arise. If you have severe or life-threatening issues, you may need to be hospitalized to get more focused care. 

For milder symptoms, take the following steps to support your body and allow the virus to pass without complications: – Rest and rest as needed. If you are not breastfeeding, it is best to rest for a few days.

If you are breastfeeding, you may still want to rest as needed. – Drink plenty of fluids. You can take in fluids by drinking water, juice, or sports drinks. You may also want to take in electrolytes through gels or packs. Avoid drinking carbonated beverages as these can lead to increased vomiting. – Take a pain reliever as needed for any coughing or pain. – Ask for help with childcare and housekeeping.

Prevention 

Man washing his hands with sanitizer
Photo by Towfiqu barbhuiya on Unsplash

There is no way to prevent RSV completely. However, taking steps to prevent the transmission of the virus can help reduce the risk of getting infected. The list below has been stated previously in other articles on respiratory diseases, but it never hurts to reiterate!

      • Wash hands regularly with soap and warm water for at least 20 seconds. 
      • Avoid touching your face and then touching your baby. This includes coughing and sneezing into your elbow, not your hands.
      • Avoid close contact with infants who have RSV.
      • Avoid crowds, especially if you are breastfeeding. 
      • Avoid places with poor air quality.

RSV in Infants and Young Children

For infants and young children, RSV can cause serious illness and even death. Babies under two months of age are at the highest risk for complications from RSV, including death.

The following signs may indicate that your child has RSV and should be checked by a doctor: 

      • Increased breathing rate or difficulty breathing 
      • Coughing that produces thick or colored sputum 
      • Poor feeding (e.g., appearing lethargic or sleepy, not feeding well, looking irritated or stressed when feeding)
      • Blue or purple coloring of hands and feet
      • Poor weight gain. If your child has any of these symptoms, you should contact your doctor right away to discuss their illness and get medical advice 

When to Seek Medical Care 

If you have any symptoms of RSV, particularly if you are breastfeeding and have an infant, it is important to contact your doctor. If your child has severe symptoms, you should seek medical care. If your child is less than two months old and has any of the following symptoms, they should be seen by a doctor: – Breathing difficulty – High fever – Poor weight gain.

Outlook 

Most people with RSV recover without any complications. It is important to rest and drink plenty of fluids to reduce the severity and duration of symptoms.

In some cases, people with RSV can develop pneumonia. If someone develops pneumonia, they may need antibiotics. If the infection spreads to the bloodstream, some people will need to be hospitalized and may need antibiotics to treat it. 

If your child has RSV, it is best to rest and take care of yourself as well. Taking good care of your health can help you take better care of your child.

If you were born between 1947 and 1957, you may have been exposed to a different type of RSV as a child. The infection was less common and often more severe, with a higher risk of complications and death. While you will have immunity to the type of RSV that is more common today, you may be at risk for a severe infection if exposed to the older type.