Category Archive: Proper Nutrition

Lactose Intolerance or Dairy Allergy?

Having a sensitivity to dairy products is fairly common in the U.S.  It can occur in childhood but often becomes more noticeable as people age.  Two common conditions are lactose intolerance and dairy allergy.  What is the difference, and how can these problems be managed?

Lactose Intolerance

People whose bodies do not produce enough of the digestive enzyme lactase will be lactose intolerant.  This means they cannot break down the sugar, or lactose, found in dairy products.  The condition becomes more noticeable as people age, because some people produce less of the enzyme lactase as they get older.  According to the National Institutes of Health, more than one third of American adults are lactose intolerant.  This may prevent them from getting enough calcium and vitamin D in their diet.  Lactose intolerance can be annoying and uncomfortable, but it is not dangerous.

When the body can’t break down lactose, people usually begin experiencing symptoms within 15-30 minutes after eating dairy.  Typical symptoms are bloating, gas, abdominal pain, cramping, and diarrhea.  Some people may be able to eat small amounts of dairy without having problems.  However, when they eat greater amounts, the symptoms get worse.  Lactose intolerance does not involve the immune system.  No antibodies are produced, and there is no inflammatory response.  The symptoms are generally limited to the GI tract.

Lactose intolerance can be treated several ways.  One way is to avoid dairy products altogether.  Another option is to buy dairy products, such as milk and ice cream, that are “lactose-free”.  Dairy free products are also widely available in grocery stores.  In addition, there are special digestive enzymes, like Lactaid, that can be taken with meals containing dairy.  This allows those with lactose intolerance to eat dairy foods with little or no discomfort.

Dairy Allergy

A dairy allergy, or sensitivity, is an immune response to one of the proteins found in cow’s milk, typically whey or casein.  It usually results in histamines being released, which generates an inflammatory response in the body.  This can produce a range of symptoms including GI issues, skin rashes, eczema, hives, congestion, joint pain, headaches, wheezing, and a tightness in the throat.  Dairy allergies are more commonly diagnosed in children.  Those with a dairy allergy should avoid all foods containing dairy.  This includes reading food labels to determine if milk or any milk proteins are contained in the product.

Next steps

If you suspect you may have lactose intolerance or an allergy to dairy, talk to your healthcare provider.  There are medical tests that can be done to determine the cause of your problem.  The physicians at RMD Primary Care are experienced in diagnosing lactose intolerance and allergies.  Contact us today to schedule an appointment.    

B Vitamins and Women’s Health

Portrait of girl preparing meal with mother at home. Smiling woman is teaching daughter to prepare food. They are sitting at kitchen island.

B vitamins are vital in maintaining good health.  They help promote a healthy metabolism, play a significant role in nerve function, help in the formation of red blood cells, and are linked to a reduced risk of stroke.  Certain B vitamins are essential for normal brain development and for ensuring the immune system functions properly.  Eight B vitamins make up the B Complex.  All of them work together and are necessary for our well-being.

Importance for pregnant women

pregnancy, healthy food and people concept – close up of happy pregnant woman eating vegetable salad for breakfast in bed at home

Vitamin B9 is essential during early pregnancy to prevent birth defects of the brain and spine.  Doctors often prescribe a prenatal vitamin supplement to ensure women are getting enough.  B vitamins can also help reduce PMS symptoms, reduce anxiety, improve mood, and improve memory.

B vitamins are water soluble, meaning they are not absorbed and stored in fat cells in the body.  Excess amounts are eliminated in the urine.  Many women don’t get enough B vitamins in their diet, although most are readily available in common foods.

The 8 B vitamins

Here are the eight B vitamins, ways the body uses them, and how to incorporate them into our diets.

B1 – (thiamin)  Helps the body properly use carbohydrates.  Found in whole grain cereal, nuts, beans, and meat.

B2 – (riboflavin)  Necessary for normal cell growth and function; boosts the immune system.  Found in eggs, dairy products, meat, nuts, and green vegetables.

B3 – (niacin)  Improves cholesterol levels; boosts good HDL and lowers triglycerides.  Found in meat, poultry, fish, eggs, and greens.

B5 – (pantothenic acid)  Necessary for hormone production; helps the body properly use carbs, proteins, and lipids.  Found in organ meats, vegetables, cereal grains, eggs, dairy products, and legumes.

B6 – (pyridoxine)  Necessary for proper growth and development of the brain, nerves, and skin; helps the body use sugars, fats, and proteins.  Found in cereal grains, bananas, beans, spinach, lentils, eggs, and meat.

B7 – (biotin)  Helps break down fats and carbs.  Found in eggs, dairy products, and bananas.

B9 – (folate and folic acid)  Involved in the production of genetic material, DNA.  Found in leafy vegetables, okra, bananas, orange juice, and tomato juice.

B12 – (cyanocobalamin)  Helps maintain healthy metabolism, blood cells, and nerves.  Found in organ meats, beef, tuna, salmon, clams, sardines, and dairy products.

Vitamin B deficiency can result in symptoms that include anemia, fatigue, depression, eczema, hair loss, muscle cramps, and loss of appetite.  Talk to the health care providers at RMD Primary Care to learn more about B vitamins and women’s health.

Does Your Diet Include Enough Fiber?

hispanic man eating an apple rich in fiberDietary fiber is defined as the plant components of our food that are not broken down by our digestive enzymes.  It is sometimes referred to as roughage.  Dietary fiber is essential for a healthy diet, and doctors often urge patients to eat more of it.  But many people don’t know whether they are getting enough fiber, or what foods will help boost their daily intake.

How does fiber work?

There are two components of dietary fiber – soluble and insoluble.  Both types are important for the body.  Soluble fiber dissolves in water.  It delays gastric emptying of the stomach, which means we feel full longer.  Soluble fiber may reduce cholesterol levels and help control blood sugar.  Insoluble fiber does not dissolve in water.  It promotes bowel health by attracting water to the stool, making bowel movements easier to pass.

Benefits of fiber

Our body benefits from fiber in many ways.  Fiber regulates bowel movements and prevents constipation.  It helps lower the risk of developing diverticulosis and colon cancer.  Fiber helps control body weight by lowering fat absorption.  This helps prevent obesity.  Fiber slows down the digestion rate of carbohydrates, regulating blood sugar levels.  This lowers the risk of developing type 2 diabetes.  Fiber helps regulate cholesterol levels by preventing some cholesterol from being digested.  This can reduce the risk of cardiovascular disease.

Fiber recommendations

Here are the USDA’s recommended amounts of daily fiber.

  • Men age 50 and under – 38 grams per day
  • Men over 50 – 30 grams per day
  • Women age 50 and under – 25 grams per day
  • Women over 50 – 21 grams per day

It is better to get dietary fiber from whole foods we eat rather than from supplements.  Whole foods provide vitamins, minerals, and other nutrients that supplements lack.

Foods high in fiberFiber Rich Foods

Try to increase your fiber intake if your diet contains too many refined carbohydrates, sugar,  white bread, pasta, and processed foods.  Nutrition labels on packaged foods list the amount of dietary fiber in each serving.  Foods rich in fiber content include fresh vegetables, fruit, whole grains, and nuts.  Here are some examples of foods that may be included in a high fiber diet:  beans, peas, lentils, artichokes, broccoli, Brussels sprouts, kale, avocado, baked and sweet potatoes (with the peel), raspberries, bananas, oranges, apples and pears (with the skin), raw almonds and pistachios, oatmeal, whole grain bread, and whole grain pasta.  Raw fruits and vegetables are often higher in fiber that canned varieties.

Speak to your healthcare provider if you think you may need more fiber in your diet.  Contact RMD Primary Care to schedule a visit with our doctors. Our dedication lies with helping our patients live happier, healthier lives.

 

Quit Smoking Once and For All

In today’s health-conscious world, it’s increasingly common to see people committing to the difficult but worthwhile task of quitting smoking. While this habit is among the hardest to break, it can definitely be done, and in this post we’re going to give you a couple tips to get you on your way to quitting for good. Let’s start off with an overlooked but important point: You need to have a reason.

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Can Your Diet Affect Your Mental Health?

Now that school has started again for the kids and our workload is likely to be picking up during the fall months, being alert, energetic and thinking clearly is more important than ever. Research is increasingly showing a correlation between a healthy diet and good mental health. The following information discusses how your diet affects overall mental health, possible foods that have a direct influence on mental functioning, and how to follow the healthiest diet possible for both physical and mental health.

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Fall Allergies — What are They? How do we Fix Them?

The fall season is considered as one of the most problematic for those that suffer from seasonal allergies.

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5 Facts About Heart Disease

You hear about cancer nearly every day — on TV, in social media, maybe you even have a personal connection to this horrible disease. It has impacted everyone in one way or another. But, did you know there is another disease responsible for taking more lives each year than all types of cancer combined? Heart disease is the No. 1 killer in America.

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Back to School Blues: Best Foods to Feed your Family

Summer is almost over, and that means the kids are back to school and meal planning for your family needs to be prepared in advance. With less free time during the day and shuttling the kids to activities before, during and after school, planning for breakfast, snacks, lunch and dinner becomes more of a challenge

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Poor Sleeping Habits May Be the Cause of Excessive Weight Gain

In our many years as a trusted family medical clinic in Lawrenceville, Georgia, our commitment to the health of all our clients has never wavered. From containing symptoms of the common cold to battling more serious diseases, from administering flu vaccines to dealing with a variety of women’s health issues – we have assisted our clients through it all. And one of the issues we see most frequently is obesity.  Click here to read more »

Best Ways to Boost Your Metabolism in The Morning

To get the most out of your daily burn and really rev-up your metabolism, start bright and early.  Click here to read more »

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