Category Archive

Lifestyle and Wellness

Demystifying Schizophrenia

Kaylon Walton 2024 August, Lifestyle and Wellness July 7, 2024
Distressed woman

Imagine being in a busy city, with sounds all around.

But for some, there’s another layer to this world — a place where voices are heard and things appear that aren’t really there. This is life for those with schizophrenia, a complex and often misunderstood mental health condition.

What is Schizophrenia?

Schizophrenia is not a split personality, as some might believe, but rather a chronic brain disorder that affects how a person thinks, feels, and behaves. It often manifests in hallucinations, delusions, and disorganized thinking. Imagine your mind as a puzzle — schizophrenia jumbles the pieces, making it challenging to make sense of the world. Schizophrenia affects approximately 24 million people or 1 in 300 people (0.32%) worldwide. Onset is most often during late adolescence and the twenties, and tends to happen earlier among men than among women.

Warning Signs

Recognizing the warning signs of schizophrenia can be crucial for early intervention and support. Keep an eye out for:

  • Hallucinations: Hearing voices or seeing things that aren’t there.
  • Delusions: Firmly held beliefs that are not based in reality, such as paranoia or grandiosity.
  • Disorganized Thinking: Difficulty organizing thoughts or connecting ideas in a logical way.
  • Social Withdrawal: Pulling away from friends, family, and social activities.
  • Unusual Behavior: Acting in ways that are erratic, bizarre, or unpredictable.

How to Get Help

If you or someone you know is experiencing symptoms of schizophrenia, it’s essential to reach out for support. Often, these services are covered by insurance. Here’s what you can do:

  • Talk to a Healthcare Professional: Start by discussing your concerns with a doctor or mental health professional. They can provide an evaluation and recommend appropriate treatment options.
  • Explore Therapy: Therapy, such as cognitive-behavioral therapy (CBT), can help manage symptoms and improve coping skills.
  • Medication Management: Antipsychotic medications are often prescribed to help alleviate symptoms of schizophrenia. It’s essential to work closely with a healthcare provider to find the right medication and dosage.
  • Build a Support Network: Surround yourself with understanding friends, family, or support groups who can offer encouragement and empathy on your journey.

Schizophrenia may cast shadows over one’s reality, but with understanding, recognition, and support, there is light to be found. Remember, you are not alone — reach out, seek help, and embark on a path towards brighter days ahead.

2 out of 3 people suffering from psychosis never receive the proper healthcare they need to treat their illness, including those with schizophrenia.

Protein Powder Power

Kaylon Walton 2024 August, Lifestyle and Wellness July 7, 2024
Protein powder

Protein is the cornerstone of any healthy diet, playing a crucial role in building and repairing tissues, supporting immune function, and regulating metabolism.

Protein powders offer a convenient and efficient way to increase your protein intake, especially for individuals with active lifestyles or those seeking to pack on muscle mass. There are several types of protein powders available, each with its unique benefits and characteristics. Here are a few popular options:

Whey Protein: Derived from milk, whey protein is one of the most widely used and researched forms of protein powder. It contains all nine essential amino acids, making it a complete protein source that’s easily absorbed by the body. Whey protein is particularly beneficial for promoting muscle growth and recovery, making it an excellent post-workout supplement.

Casein Protein: Similar to whey, casein protein is also derived from milk but is digested at a slower rate. This slow digestion makes casein protein ideal for providing a steady supply of amino acids to muscles over an extended period, making it a popular choice for nighttime supplementation or as a meal replacement.

Plant-Based Protein: For those with dietary restrictions or preferences, plant-based protein powders offer a viable alternative. Sources such as pea, hemp, rice, and soy protein provide a complete amino acid profile while catering to vegan, vegetarian, or lactose-intolerant individuals. Plant-based protein powders are also rich in fiber and antioxidants, promoting digestive health and overall wellbeing.

One of the biggest advantages of protein powders is their convenience. Whether you’re a busy professional, a dedicated athlete, or a parent on the go, protein powders offer a quick and easy way to meet your protein needs without the hassle of meal preparation or cooking. A simple protein shake can be whipped up in seconds, providing a nutritious and satisfying snack or meal replacement anytime, anywhere.

Whether your goal is to build muscle, lose weight, or simply improve your overall health and wellbeing, protein powders can be a valuable tool on your journey. By providing your body with the essential nutrients it needs to recover and repair, protein powders can enhance muscle growth, support fat loss, and improve exercise performance. Additionally, protein powders can help curb cravings and promote feelings of fullness, making it easier to stick to your nutrition plan and avoid unhealthy snacking. For optimal results, pair protein powder supplementation with a balanced diet, regular exercise, and adequate rest and recovery.

Creative Ways to Use Protein Powder

Protein powders are incredibly versatile and can be incorporated into a variety of recipes and beverages. From smoothies and shakes to pancakes, muffins, and even savory dishes like soups or casseroles, the possibilities are endless. Experiment with different flavors, ingredients, and textures to create delicious and nutritious meals that fuel your body and tantalize your taste buds.

Ergonomic Essentials

Kaylon Walton 2024 August, Lifestyle and Wellness July 7, 2024
Woman on walking pad at desk

In the modern era, many of us are tethered to our desks for the majority of the workday.

Whether you’re glued to a computer screen, racing from one meeting to another, or standing on your feet throughout the day, your work environment can take a toll on your body. However, with a few simple adjustments and mindful practices, you can transform your workplace into a healthier, more comfortable environment.

Here are some tips to help you make your workday not only productive but also conducive to your overall health and well-being.
Keep Moving: Sitting or standing in one spot for extended periods can lead to stiffness and discomfort. Aim to move around every 20 to 30 minutes. Take short walks, stretch, or simply change your posture to keep your body engaged and prevent muscle strain.
Find Your Height: Ensure that the height of your workspace aligns with your elbows when you’re seated. This alignment helps prevent issues like carpal tunnel syndrome and promotes better posture, reducing strain on your wrists and arms.
Invest in an Office Chair: If possible, opt for an office chair with adjustable settings. These chairs provide support for your back and allow you to maintain proper posture throughout the day, reducing the risk of backaches and spinal issues.
Elevate Your Screen: Position your computer screen at eye level to prevent neck strain. Adjust the height of your monitor or use a monitor riser to achieve optimal positioning and keep your neck in a comfortable, neutral position.
Ditch the Trackpad: When using a laptop, invest in an external mouse. This simple switch allows for greater freedom of movement for your hand and arm, reducing the strain caused by prolonged trackpad use.
Incorporate Yoga: Before or after work, consider practicing bridge yoga poses to strengthen your lower back. These simple exercises can help alleviate tension and improve spinal health, promoting greater comfort during long hours at your desk.
Stretch It Out: Incorporate head and neck exercises into your daily routine to strengthen and stretch the muscles in these areas. Simple movements like neck rotations and chin tucks can help relieve tension and prevent stiffness.
Follow the 20/20/20 Rule: To prevent eye strain, adhere to the 20/20/20 rule. After every 20 minutes of screen time, take a 20-second break to look at something 20 feet away. This practice gives your eyes a much-needed rest and reduces the risk of digital eye strain.

Remember, small adjustments can make a big difference in your overall wellbeing, allowing you to work more efficiently and with greater ease. Prioritize your health, and let your workspace support you in reaching your full potential.

Musculoskeletal injuries resulting from poor workplace ergonomics account for 34% of all lost workday injuries and illnesses.

Promoting Gut Health With Probiotics

Lynn White 2024 September, Lifestyle and Wellness July 1, 2024

According to the Cleveland Clinic, the human body houses trillions of microorganisms to support our health and functionality.

Your gut flora consists of hundreds of types of these microorganisms, creating a complex ecosystem of 300-500 bacterial species.

These microorganisms are mostly found in your colon, large intestine, and the end of your digestive tract. Your gut flora performs numerous important bodily functions, including manufacturing vitamin K and various B vitamins and turning certain fibers into fats that stimulate your immune system and help strengthen your gut wall.

Various forms and strains of probiotics, but the most common or well-known probiotic is Acidophilus which helps restore microbiome balance and is naturally found in the digestive tract, mouth, urinary tract, vagina, and lungs.

Benefits of Probiotics

The benefits of probiotics can be experienced when you consume probiotics in adequate amounts, which can be obtained through certain foods or supplements. A healthy gut microbiome can have several benefits, including:

  • Reduced inflammation
  • Best breakdown and absorption of nutrients
  • Boosted immune function to better recognize and eliminate harmful bacteria
  • Preventing and healing bacterial infections that may cause UTIs, yeast infections, diarrhea, atopic dermatitis, and certain dental conditions
  • Improvement for general digestive issues related to IBS, constipation, gas, or breaking down and recycling bile

Foods Packed With Probiotics

Fermented foods and dairy items with live and active cultures are an option to get more probiotics to your gut:

  • Yogurts
  • Kefir
  • Sauerkraut
  • Cottage cheese
  • Pickles
  • Tempeh
  • Kimchi
  • Kombucha
  • Miso soup
  • Sour cream
  • Soy milk

Probiotics Supplements

Diet and exercise play a big role in maintaining a healthy gut, but a probiotic supplement may support your gut health in certain instances. Many healthcare professionals might suggest taking a probiotic when prescribed a round of antibiotics. While antibiotics fight off the bad bacteria, they can also fight the good bacteria living in your gut, leading to antibiotic-associated diarrhea and IBS.

Probiotics can be purchased over the counter in grocery stores, drug stores, and health and wellness specialty stores. They also may come in various forms, including capsules, powders, and liquids. It’s extremely important to recognize that the FDA does not regulate probiotics, so it’s a good idea to consult a healthcare provider when starting. A trusted healthcare practitioner can advise you on reputable products (look for third-party testing), the right strain and dosage, and any side effects. Side effects may include gas and mild abdominal discomfort.

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Physical Therapy – A Pathway to Healing

2024 July, Lifestyle and Wellness June 24, 2024

Have you ever wondered why your doctor prescribes physical therapy instead of just handing you a pill? Physical therapy isn’t just about exercises and stretches; it’s a personalized roadmap to recovery, tailored to address your unique needs and challenges.

When your doctor prescribes physical therapy, they’re not just throwing darts at a board and hoping something sticks. Instead, they’re carefully analyzing your condition and prescribing a targeted treatment plan to address your specific needs. Whether you’re recovering from surgery, managing chronic pain, or rehabilitating from an injury, physical therapy offers a customized approach to healing that takes into account your individual circumstances.

Unlike medications that merely mask symptoms, physical therapy takes a holistic approach to wellness, addressing the root cause of your condition and promoting overall health and vitality. From hands-on techniques like manual therapy to therapeutic exercises and modalities, physical therapists use a comprehensive toolkit to optimize your body’s function and enhance your quality of life.

Some conditions that could benefit from physical therapy are:

  • cardiopulmonary conditions, such as chronic obstructive pulmonary disease (COPD), cystic fibrosis (CF), and post-myocardial infarction heart failure
  • conditions that affect the hand, such as carpal tunnel syndrome and trigger finger
  • musculoskeletal dysfunction, including back pain, rotator cuff tears, and temporomandibular joint disorders
  • neurological conditions, such as stroke, spinal cord injuries, Parkinson’s disease, multiple sclerosis, vestibular dysfunction, and traumatic brain injuries
  • pediatric conditions, including cerebral palsy and muscular dystrophy
  • sports-related injuries, such as concussion and tennis elbow
  • female health and pelvic floor dysfunction, including urinary incontinence and lymphedema
  • skin conditions or injuries, such as burns, wound care, and diabetic ulcers

According to the CDC, over 116 million people struggle with chronic pain, which greatly hinders their abilities to stand, walk, run, work, and move as they wish.

One of the most empowering aspects of physical therapy is that it puts you in the driver’s seat of your health journey. Rather than relying solely on passive treatments, physical therapy equips you with the knowledge, skills, and confidence to take an active role in your own healing process. Whether it’s learning how to perform therapeutic exercises at home or adopting healthy lifestyle habits to prevent future injuries, physical therapy empowers you to become the master of your own destiny.

Need help finding a physical therapist that’s right for you? Finding a suitable physical therapist can involve a number of factors, including insurance acceptance, specialty, and reason for treatment, and geographical location. Insurance companies and your doctors’ offices often have lists of physical therapy locations that participate in your specific health plans. Another way to find a physical therapist is to look online or access the APTA (American Physical Therapy Association) Find a PT web-based tool.

In a world where quick fixes and band-aid solutions abound, physical therapy stands out as a beacon of hope for those seeking true healing and restoration. By offering targeted treatment for specific needs, taking a holistic approach to wellness, and empowering individuals to take control of their health, physical therapy unlocks the door to pain-free future. So the next time your doctor prescribes physical therapy, remember — it’s not just a treatment plan; it’s a pathway to healing.

Understanding EMDR Therapy

2024 July, Lifestyle and Wellness June 24, 2024

Do you ever feel like your past is a shadow that follows you, interfering with your present experiences?

Memories, particularly traumatic ones, can linger, casting a long shadow on our mental and emotional wellbeing. Enter Eye Movement Desensitization and Reprocessing (EMDR) therapy — a groundbreaking approach that’s transforming the landscape of mental health treatment.

What Is EMDR Therapy?

Imagine a safe space where you can confront your past traumas without feeling overwhelmed, where you can process them in a way that diminishes their power over your present. That’s precisely what EMDR therapy offers. Developed by Dr. Francine Shapiro in the late 1980s, EMDR is a structured therapy approach designed to help individuals process distressing memories by targeting the thoughts, emotions, and physical sensations associated with them.

During an EMDR session, a trained therapist guides you through a series of bilateral stimulation techniques, such as following their fingers with your eyes or listening to alternating sounds while discussing the trauma. These techniques mimic the rapid eye movement (REM) sleep phase, believed to be the brain’s natural way of processing and integrating information. By engaging both hemispheres of the brain simultaneously, EMDR facilitates the reprocessing of traumatic memories, enabling you to make sense of them and integrate them into your life story in a healthier way.

Kaiser Permanente sponsored research that reported 100% of single-trauma sufferers and 77% of people impacted by multiple trauma show no diagnosable PTSD following six EMDR sessions.

The Power of EMDR in Healing Trauma

Trauma can manifest in various forms — from childhood abuse and neglect to combat experiences and natural disasters. Regardless of its origin, trauma can leave deep emotional scars that impact every aspect of our lives. Traditional talk therapies often require individuals to recount their traumatic experiences repeatedly, which can be retraumatizing and ineffective for some. EMDR offers a different approach by focusing on the underlying mechanisms of trauma and promoting adaptive resolution.

Studies have shown that EMDR therapy can be highly effective in reducing the symptoms of post-traumatic stress disorder (PTSD), anxiety, depression, and other trauma-related conditions. By helping individuals reprocess traumatic memories, EMDR empowers them to break free from the cycle of distress and live more fulfilling lives. It’s not about erasing the past but rather reframing it in a way that no longer holds them captive.

Embracing the Journey

While EMDR therapy can bring profound relief and transformation, it’s essential to recognize that healing is not linear. There may be ups and downs along the way, but each step forward is a testament to your resilience and inner strength. As you engage in EMDR therapy, you’ll not only unravel the knots of trauma but also cultivate a deeper understanding of yourself and your capacity for growth. You’ll learn valuable coping skills to navigate life’s challenges with greater ease and grace. And most importantly, you’ll reclaim ownership of your narrative, no longer defined by the shadows of the past but empowered to create a brighter, more hopeful future.

EMDR therapy is a testament to the resilience of the human spirit and the boundless capacity for transformation. If you’re ready to embark on the journey of healing, consider exploring EMDR therapy with a trained professional.

Hidden Perks of Libraries

2024 July, Lifestyle and Wellness June 24, 2024

Picture this: you stroll into your local library, expecting rows of books and quiet study corners. But what if I told you there’s more?

Much more than meets the eye awaits within those walls. From browsing seed catalogs for your next gardening project to swapping tools with your neighbors, libraries today offer a treasure trove of services for your overall health and wellness that extend far beyond the realm of literature.

Seed Catalogs

In an age where sustainability reigns supreme, libraries are stepping up to the plate by offering seed catalogs that rival those of specialized gardening stores. Imagine flipping through pages filled with vibrant illustrations of heirloom tomatoes, fragrant herbs, and colorful blooms — all available for free! Many libraries across the country have embraced the seed-sharing movement, allowing patrons to check out packets of seeds to plant in their own gardens. Not only does this promote biodiversity and self-sufficiency, but it also fosters healthy eating and a sense of community as neighbors come together to swap gardening tips and share their harvests.

The Tool Swap

Ever found yourself in need of a specific tool for a home improvement project, only to realize you don’t have it in your arsenal? Many libraries have you covered with their ingenious tool lending program. Gone are the days of dinging your financial health by shelling out big bucks for a one-time use tool or cluttering your garage with equipment gathering dust. Many libraries now offer a collection of tools ranging from power drills to pressure washers, available for patrons to borrow free of charge. Need a ladder for that painting project or a wrench for that leaky faucet? Simply head to your local library and peruse their tool selection — it’s like having a hardware store at your fingertips, minus the hefty price tag.

Computers and Digital Services

In today’s digital age, access to technology is no longer a luxury but a necessity. It is where you apply for jobs online, access social services, and even improve health literacy. Yet, for many underserved communities, reliable internet access and computer resources remain elusive. That’s where libraries come in, bridging the digital divide by providing free computer access and internet services to all. Moreover, many libraries also provide tech assistance and digital literacy programs to help patrons navigate the ever-evolving digital landscape with confidence.

3D Printers

For many, the prospect of owning a 3D printer may seem out of reach due to its cost and complexity. However, by offering 3D printing services, libraries make this cutting-edge technology accessible to all, regardless of background or expertise. Whether you’re a hobbyist experimenting with new designs or an entrepreneur prototyping a product, the library provides the tools and support you need to bring your ideas to life.

Museum Passes

With library-issued museum passes, the world becomes your oyster, offering access to a wealth of artistic and historical treasures. Expanding your mind is good for your mental and physical health. From fine art museums to science centers, these passes open doors to immersive experiences that inspire curiosity and ignite the imagination. By providing free or discounted access to museums, libraries are democratizing culture and ensuring that everyone has the opportunity to enrich their lives through the arts.

And all of this is just to name a few ways local libraries enhance lives. Libraries today offer programs like craft supply swaps, puzzle exchanges, and checkout programs for instruments, boardgames, electronics, small printers, or GoPros. This is, of course, in addition to the environmental health impact of borrowing vs. purchasing books. Don’t overlook the wealth of resources that your local library has to offer.

Nutritionist vs. Dietician: What You Need to Know

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

The wellness industry continues to boom thanks to social media, but it can be overwhelming with endless information and opinions and self-proclaimed experts.

Two terms you are likely familiar with are nutritionist and dietician. The two are often used interchangeably, but there are some major differences that you need to understand, especially if you are looking to enlist the help of someone to help you on your nutrition journey.

Nutritionists and dieticians work toward the same goal of supporting healthier food choices and lifestyles through sustainable changes, but the main differences are related to education and training and what they’re legally allowed to do in their areas of work.

All dieticians are nutritionists,
but not all nutritionists are dieticians.

Dieticians

Dieticians operate under strict regulations and must undergo rigorous training, often involving nutrition science, anatomy, physiology, and biochemistry. They can also specialize in certain areas, such as sports, pediatrics, gerontology, obesity and weight management, renal nutrition, and oncology nutrition.

Dieticians can work in hospitals, care facilities, private practices, and other areas. They are qualified to provide medical advice to treat eating disorders, diabetes, and cancer, prescribe supplements and facilitate feeding tubes or IV feeding. Registered Dieticians (RD) are also authorized to conduct nutritional research, administer medical nutrition therapy, and recommend relevant protocols.

You might consider seeing a dietitian if you:

  • Are diagnosed with a chronic condition (diabetes, heart disease, kidney disease) that requires a change in your eating habits
  • Suffer from food allergies or intolerances
  • Want to gain or lose weight
  • Play sports and are looking for a plan to optimize performance
  • Have a disordered relationship with food and eating
  • Have concerns about whether or not you are getting what you need from your current diet

As of January 1, 2024, dieticians need a master’s in nutrition
or a related field from an ACEND-accredited program
(Accreditation Council for Education in Nutrition and Dietetics).

Oftentimes, seeing a registered dietician can be covered through preventive care benefits for diet counseling for adults at higher risk for chronic disease or obesity screening and counseling. (Once, however, someone has a diagnosis of a disease, these visits are likely subject to copay, coinsurance, and deductible.)

Nutritionists

Nutritionist education requirements vary by state, but certain states — including OK, OR, CA, and CO — don’t regulate the title of nutritionist. Other states may require basic certifications or certain areas of study during undergrad. Nutritionists may offer generalized advice, nutrition counseling, and meal planning.

Choosing Who’s Right for You

When selecting a nutritionist or dietician (or any health-related professional), you should seek out someone who is best equipped to address your needs. Some tips for finding a good fit for you include looking at their credentials, ensuring their specialty aligns with your goals, and looking at verified reviews from a trusted source.

It is also important to remember that many professionals have a social media presence, so you should see if someone you’re considering is making too-good-to-be-true claims or promoting products and partnerships.

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Healing Hobbies

Lynn White 2024 September, Lifestyle and Wellness June 18, 2024

Hobbies can bring a lot of enjoyment into your everyday life, but did you know they can also aid healing and support good mental health?

Hobbies vary by person, but if you’re looking to quiet your mind and provide a distraction from everyday stress, look for something that makes you feel calm, peaceful, restorative, reflective, and quiet (not environmentally per se, but that can quiet intrusive thoughts) to support your relaxation efforts.

Get Outside in Nature

Going outdoors and exploring nature — whether walking, hiking, or running — is a great opportunity to see picturesque locations, challenge yourself physically, release stagnant energy that’s building up, and support your cardiovascular health.

You can customize your activity to meet your energy levels and fitness abilities. In addition to the physical health benefits, these activities can help you shift your focus away from your racing mind and onto your breathing and movement — leaving you with a sense of balance and release.

Mind-Body Exercises

Finding a form of exercise that requires a deliberate focus on your movements, coordination, and breathing can also be physically and mentally beneficial. Yoga and Pilates are excellent examples of exercise routines that can be gentle and healing on the body. They require you to listen to your body, and they can be modified for injury and energy levels.

Dancing is another exercise form that can boost your mood (who doesn’t like moving around to their favorite tunes?) while releasing pent-up stress. You can freestyle dance or focus on specific choreography.

Arts, Crafts & Music

Art and music therapy programs have been gaining popularity in professional medical settings, but you don’t need a prescribed program to benefit from the profound impact of these on your own. Listening to music has proven to reduce anxiety and stress, manage Alzheimer’s and Parkinson’s, reduce depression in the elderly, and improve self-expression and communication.

Art therapy has been shown to be effective and have healing properties in times of crisis, trauma, and grief. Creating art can help regulate emotions and impulses and strengthen identity and self-image.

Volunteering

Volunteering is a way to meet like-minded people in a rewarding setting. There are many volunteer opportunities — you just have to search your community for animal shelters, food banks, local libraries, retirement homes, or even community centers that may be looking for an extra set of hands to help.

Journaling

Journaling is a great way to clear your mind when it’s clouded with buried thoughts. Releasing them from your body and mine so they’re out of your headspace. Even if you spend only 10 minutes a day with a scrap of paper and a pen, journaling you to reflect on your thoughts and emotions so that you don’t carry them with you wherever you go.

Puzzle Games

If you’re looking for something that uses your brain a bit, crosswords, word searches, or sudoku can be a great option. Luckily, there are many of these available on your phone or online, so you can play them on the go!

Hand-related Crafts

Using your hands to knit, crochet, and assemble puzzles can help calm your nerves. A bonus is you can do these activities while conversing or watching TV. The repetitive nature of these can be as complex or simple as you’d like, and you can get lost in designs.

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The Importance of Carbohydrates

Lynn White 2024 October, Lifestyle and Wellness June 13, 2024

Carbohydrates often get a bad reputation.

Maybe it’s because carbohydrates are processed as sugar (the body turns carbs into glucose during digestion), and people immediately associate it with weight gain or unhealthy spikes in blood sugar and issues with insulin. But that isn’t always the case. Fiber, starch, and sugars all fall under the umbrella term of carbs. And when your body turns the carbs into glucose, it gives your body and organs the energy it needs to perform basic functions.

 

Not All Carbohydrates Are Created Equal

Carbs can be complex or simple and can be digested at different speeds. The longer it takes, the less your blood sugar spikes. Complex carbs include fruits, vegetables, and whole-grain foods. These are less likely to cause a large blood sugar spike.

Simple carbs digest quicker and are more likely to contribute to weight gain or the risk of diabetes. Some examples of simple carbs are lactose, sucrose, fructose, and glucose. They can be found in items like candy or highly processed food items where the fiber has been stripped away.

 

Fiber

Fiber is found in plant-based foods and helps your body regulate blood sugar and healthy cholesterol levels. It also keeps you feeling fuller throughout the day. Good sources of fiber are:

  • Beans
  • Legumes
  • Fruits and vegetables
  • Nuts and seeds
  • Brown rice
  • Oatmeal
  • Whole-wheat bread or pasta

Starches

Starchy foods — beans, legumes, fruits, vegetables, etc. — provide your body with micronutrients and stabilize blood sugar levels, similar to fiber.

 

Carbs Have a Place in Your Diet

Restricting your carb intake can be hard to sustain long term, and it can be detrimental if you deprive your body of all the vitamins, minerals, and fiber that come with (specifically) complex carbohydrates.

Most importantly, carbohydrates are the body’s main energy source that fuels your body’s ability to breathe and move and your brain’s ability to think. The whole grains and dietary fiber found in complex carbs are known to lower the threat of heart disease and stroke, protect against obesity and colon and rectal cancers, and reduce your risk for type 2 diabetes.

When in doubt, follow the Mayo Clinic’s advice to “choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts, and candy. These are high in calories but low in nutrition. Instead, select fruits, vegetables, and whole grains.”

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