Category Archives: Diet And Food

Nov. 14, 2019

Heres thething about bats: They can fly. And they do that in the dark.

Those twofactors make bats, which make up 20 percent of the mammal species, extremelydifficult to study.

Geneticist Faith Walker and wildlife ecologist Carol Chambers wanted a better look at the 1,406 known species of bats, so after years of trying to meet the bats where they were, the two Northern Arizona University researchers instead turned to what the bats left behind: feces. Research into bat guano led to the creation of the Species from Feces assay, which can test DNA from bat guano and tell the researchers which species of bats live in a particular area.

Poop doesnt fly around in the dark and its easy tocollect, said Walker, who along with Chambers is co-director of the BatEcology and Genetics Lab at NAU. You can walk around in theday with a collection kit in one hand and a cup ofcoffee in the other andsample in 10 leisurely minutes, instead of the tour de force required by mistnetting (when we net bats we often have four cars, eight people and are outuntil midnight eating Oreos to stay awake). Hence, the fecal methodisfriendlier to bats and us, and it givesa broader timeframe forthe bat species that were using a roost.

Since publishing the Speciesfrom Feces research in 2016, which enabled theresearchers to correctly identify 92 percent of bats to the species level (theother 8 percent can be identified to genus) throughout the world for whichgenetic data are available, theyve helped other researchers and wildlifemanagers use the assay to better understand local populations. However, theywondered what else they could learn from fecalpellets, which they call the gold nuggets of wildlife biology thanks to theirwealth of information about biodiversity, diet and disease without the need fortrapping, handling or even observing the animals in question.

A lot, asit turns out, which led Walker, Chambers and a host of collaborators from NAUand the American Museum of Natural History (AMNH) to A Fecal Sequel: Testingthe limits of a genetic assay for bat species identification, published todayin PLOSOne.

Thefollow-up study asked a number of different questions, all of which centeredaround potential obstacles in extracting usable DNA from bat guano:

Walker,who was the lead author on the paper, connected the various questions anddetermined what was needed to move forward with the various arms of the study. Then-mastersstudent Abby Tobin used her work in both ecology and caving to study howdifferent gate types at the entrances of abandoned mines influence bats use ofthe mines. Colin Sobek, a genetics research specialist with the Schoolof Forestry and the Pathogen and Microbiome Institute and genetics Ph.D.student Dan Sanchez have been part of the Species from Feces researchfor years and extracted and tested the DNA in the lab. Viacheslav Fofanov,a professor in the School of Informatics, Computing, and Cyber Systemsmasterminded the lab test for the species rarity question. Nancy Simmons,curator in the Department of Mammalogy at AMNH, conducted bat research in theNeotropics.

To test the assay in a variety of circumstances, researchers stored fecal pellets in both a high-humidity cave and a low-humidity cave near Flagstaff and let them age for up to 30 months. Every six months they would go into the caves and retrieve a subset of pellets, then run the assay on pellets at six, 12, 18, 24 and 30 months. For the rarity test, the team collected pure guano from three bat species and combined the pellets into mock communities, with the rare bat guano represented as a minuscule ratio to the other two. To determine the utility of the assay as a survey tool, they collected single samples of 200 pellets from more than 40 abandoned mines across the Southwest and performed visual surveys; they did the same at bat roosts in archaeological sites in the Belizean tropics.

Onthe whole, the results werent surprising, Walker said. The assay identifiedthe rare bat DNA and verified that humidity contributed to more rapiddegradation than time. It also added to what the original research showed: TheSpecies from Feces assay is an exceptional tool for conducting bat surveys atroosts.

Thebiggest surprise came from the gold nuggets found in the tunnels of Mayatemples. Walker said two of the three bat species found there feed onvertebratesthey found DNA from a local rodent in the guano of the big-earedwoolly bat and cow DNA in the guano of the vampire bat. They also found DNA ofthe teardrop mosquito fish in almost all of the Belizean tunnels, which likelycame from ponds from which bats drink. Thats significant because it shows batsthemselves acting as an environmental DNA filter.

Importantly,our work illustrated that our assay performs well in the tropics, but likelyrequires feces that is relatively fresh (less than 12 months old), Walkersaid. For the tropics it would be best to collect guano from active roosts.DNA does well in dry and dark conditions. Were lucky that for mostsubterranean systems in the U.S. Southwest we have exactly that.

Werealso lucky to have the bat species that we do, she said. Bats are a criticalpart of the ecosystem, and theyre in danger both from changing habitat andfrom a deadly fungus sweeping the nation.

Most people appreciate bats because of the ecosystemservices they provide, particularly eating insects. Insectivorous bats eat anenormousnumber of insects (a single little brown bat can eat up to 1,000mosquitoes an hour, according to Bat Rescue), which can include crop pests andpathogenvectors likemosquitoes, Walker said. In Flagstaff, withWest Nile virus detected last summer, we should be particularly appreciative ofbats. However, the fungal disease called white-nose syndrome iskillingmillions of bats in the U.S. and is now on the West Coast and Texas. It hasntyet arrived in Arizona, and we dont know for certain which species will beimpacted. Hence, having a genetic tool that can be used to rapidly surveysubterranean roosts is important and will allow us to better understand batspecies presence before and after the disease arrives.

Walkerdeveloped this assay to extract DNA from feces and test it to identify thespecies from which it came. Although scientists have been testing fecal DNA fortwo decades, Species from Feces was revolutionary in the extent of the coverageresearchers got across the entire taxonomic order of bats, how reliable andprecise the assay is and the ease with which researchers can now study bats. Theynot only identified which bat species use particular roosts, but scientistsalso have used the Species from Feces assay to confirm visual identificationsof captured bats, identify bat carcasses at windfarms, screen fertilizer todetermine the species that contributed guano, detect nectar-feeding bats fromsaliva on agave flowers and evaluate the effect gates on the entrance to mineshave on neighboring bat populations.

The Species from Feces team has done work for more than 100 federal and state agencies, universities, museums and environmental consultancies in the past three years. Additionally, this assay has expanded well beyond bats; the lab does a lot of mammalian diet work and has identified plant and animal diet in everything from African lions and leopards to wombats and kangaroos to mule and pronghorn to giraffes and hippos. Walker will soon add a 31,000-year-old giant ground bolus sloth to that list to determine if she can identify what the animal ate.

Read more:
New research from NAU team expands the answers we can get from bat guano - NAU News

Monique is 77 years old. I met her when she came to the eye clinic at the University of Montral, where I am a professor. A retired teacher, Monique has enjoyed an active and full life with her students and family and considers herself lucky to be in good health.

She is concerned, however, about a recent visual loss that prevents her from reading and enjoying her painting workshops. It also prevents her from driving safely, which is important if she wants to maintain her independence.

A complete examination of Moniques vision and eye health quickly revealed the cause of her problems: she has developed cataracts and her retina shows early signs of macular degeneration.

Cataracts are a normal phenomenon, resulting from the aging process of the eye and affecting everyone, without exception. They occur when the lens of the eye gradually loses its transparency, like a window that gets dirty with the seasons.

The light that enters the eye passes through opaque areas and generates blurred vision, without the possibility of improving it with glasses, lenses or magnifiers. Only surgery can restore the clarity of the eye.

The crystalline lens is particular and its metabolism is very fragile. When disturbed, the lens accumulates deposits and loses its transparency. This lens also absorbs a large part of the suns ultraviolet rays to protect the retina at the back of the eye.

The amount of UV absorbed accumulates over the years, contributing to the premature aging of the lens. That is why it is recommended to protect yourself with sun lenses from an early age.

Read more: Summer is here! Why you need to protect your children's eyes

Other factors that disrupt its functioning include the use of certain medications such as oral cortisone, the presence of diseases such as diabetes or a shock to the head, which can contribute to the arrival and progression of cataracts. Very rarely, cataracts are transmitted during pregnancy, especially following infections such as rubella, toxoplasmosis and herpes.

Finally, very strong links have been established between smoking and cataracts. Food, on the other hand, does not seem to have an impact. Quitting smoking and protecting your eyes with good sunglasses are therefore considered effective ways to delay the onset and progression of cataracts.

Cataract treatment is quite simple. The ophthalmologist will perform surgery to exchange the natural lens of the eye with a new lens, called an implant. This surgery is very safe and can be performed at any time during cataract development, although surgery will usually only be offered if there is a significant impact on the patients vision and quality of life.

Implants are permanent and remain clear for life, without the need for replacement. They can be used to correct distance vision, including astigmatism, which would be accomplished through the use of a specially designed toric implant. Also, nearsightedness can be fixed via bifocal or multifocal implants, thus avoiding the need for glasses later on, in most cases.

However, the patient may be subject to seeing halos and may be more sensitive to light. It is also necessary to ensure that the retina is in good health, otherwise the final result will not be very good.

This is particularly the case for Monique, who also has the onset of age-related macular degeneration (AMD). This is a phenomenon affecting one per cent of people exceeding 40 years of age, but whose prevalence reaches 30 per cent at 80 years of age.

The at-risk population is composed of Caucasians (those of European origin) and women more than men. Systemic diseases everything that affects blood vessels such as diabetes, high blood pressure, high cholesterol and obesity are important risk factors, as are oxidative causes such as smoking, high saturated fat nutrition and UV exposure.

Essentially, the best retinal cells, which allow good vision (macular area), degrade over time if not well nourished by the vascular network and accumulate deposits that prevent their normal functioning.

These deposits become visible as small yellow spots at the fundus the part of the eyeball opposite the pupil. These deposits, known as drusen, can become confluent. The degradation of cells is accompanied by a change in their colouring (pigment reworking), a phenomenon that is also visible when the retina is examined. This is called dry macular degeneration. Vision is more or less affected depending on the number of affected cells.

Over time, the systems response can lead to the formation of new blood vessels to supply dying cells. These are fragile and have no real place to stay. They can easily burst. Their membrane formation, like roots invading a pipe, and their flow (bleeding) contribute to a very severe reduction in vision. This is when we speak of wet degeneration. This more severe form affects 10 per cent of AMD cases, but anyone with the dry form can progress at this stage.

AMD treatments are limited and aim to limit the progression of the disease. They cannot cure it. Quitting smoking, good nutrition, regular exercise and following the doctors recommendations in the control of vascular diseases such as diabetes and hypertension, can delay the progression of the dry form of AMD.

Wearing sunglasses also helps, even on cloudy days. Taking omega 3 at the right dosage and fish oil extracts may help although more recent results have called this strategy into question.

In more advanced stages of the dry form, taking oral nutritional supplements including vitamins and antioxidants are recommended, except in some patients with a particular genetic profile.

The wet form has recently been effectively treated by injecting drugs directly into the eye, to prevent the formation of new blood vessels. These injections must be repeated periodically and restore vision when the procedure is performed at the appropriate time.

Moniques case is a mixed one. On the one hand, it is possible to greatly improve her short-term vision with cataract surgery, for which she will be referred to ophthalmology. Implants protect against UV rays, another factor in preventing the progression of macular degeneration. This will allow her to drive safely and resume her activities. She will also monitor her diet, which she admits is deficient, and take omega supplements. Her AMD is at a stage that is too early for vitamins or antioxidants.

Monique does not smoke and is not taking medication for vascular problems. If she does one day, she will follow her doctors recommendations and begin a light exercise program. Walking may be enough. Finally, she will be followed every six months in an optometry office, will perform simple home screening tests and will come in for a consultation as soon as a change is noted.

Monique is reassured! She will be able to remain active and independent to enjoy the good times of life.

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Continued here:
From cataracts to macular degeneration: Age-related eye problems and how to treat them - The Conversation CA

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Last year, giving to nonprofits was up by an average of 4.5% nationwide. But here in Santa Cruz, donations to the nonprofits participating in our holiday giving campaign Santa Cruz Gives grew by 19% in 2018 over the previous year.

The message has come through loud and clear: people in Santa Cruz County care about improving and uplifting their community, and they have chosen Santa Cruz Gives as a vehicle for being a part of that positive change.

So we are thrilled to announce that for 2019, we have expanded the number of local nonprofits accepted into the campaign. In previous years, we were wary of growing too fast, and overreaching beyond what this fledgling charitable project was capable of sustaining.

But you have sustained this effort, and driven it far more quickly than we imagined when we first conceived it. If we reach our goal of raising $300,000 between now and the end of the campaign at midnight on Dec. 31, then Santa Cruz Gives will have raised more than $1 million for local nonprofits in its first five years. That is an incredible testament to the spirit of giving in Santa Cruz County.

The bold growth of this program would not have been possible without our partners at the Volunteer Center of Santa Cruz County and Community Foundation Santa Cruz County, and our business sponsors Santa Cruz County Bank, Wynn Capital Management and Oswald.

Most of all, it would not be possible without you. So please give generously to our participating nonprofits. Read about all of them hereboth their mission statements and the projects they will fund with the money raised through Santa Cruz Givesthen go to santacruzgives.org, our easy-to-use website that lets you give conveniently and securely to all of your favorite causes.

Organization Mission: We create and support one-on-one mentoring relationships that ignite the power and promise of youth. We have served more than 7,000 local at-risk children, providing a crucial foundation at a critical time in their lives. Mentors make Santa Cruz County a safer and healthier place by helping children make better decisions, which increases their chances of staying in school and decreases their challenges with substance abuse, teen pregnancy and the criminal justice system.

Transgender Matching Program and LGBTQ+ Service Expansion

Our local agency, Big Brothers Big Sisters of Santa Cruz County, is the first and only agency in the entire nation to have a Trans Matching Program. We began matching transgender youth with volunteer transgender adult mentors in 2015. The program now serves as a national model.

Using our proven mentoring model, volunteers receive in-depth training on how to support these youth, who routinely face pervasive injustice, bias and mental illness in their daily lives. Research shows a quality mentoring relationship reduces the risk of suicide in the trans population by 50%.

We want to expand our efforts in the LGBTQ+ arena through training, roundtables and enhanced match support for all of our mentors, our matches and for other youth-serving organizations in the community. Discrimination and bias often begin in childhood, as LGBTQ+ youth explore their gender identites. They are at high risk of harassment, physical and sexual violence, and suicide. We work with this underserved population in close partnership with other agencies.

We grasp that gender identity can be fluid, and providing deeper support for all LGBTQ+ program participants will improve outcomes for youth we serve. Our volunteers are trained when first matched, and many matches last for well over five years. We must update our training so that long-term volunteers are prepared.

Organization Mission: The Bird School Project aims to inspire and equip both students and teachers to love, study and steward their local environment.

Creating Leaders for the Environment

In 2020, Bird School Project aims to unify youth leadership around a vision for lives that are relaxed, mentally resilient and less distracted.

The Bird School Project provides educational experiences to students directly on their schoolyards, making nature and a bit of wilderness easily revisited, leading to appreciation, inquiry and stewardship. Students grow an appreciation for the unexpected and a love for nature.

The main goal is to deliver a four-week, eight-lesson life science unit on birdingincluding guided, on-campus bird walks; use of binoculars; close examination of museum specimens; and the use of a field journal in which students learn to record their observations creatively.

Students build skills in focus, direct observation, meaning-making, arguing from evidence, and collaborating with peersand benefit further from the research-based, proven healing effects of time spent outdoors. Observations of real-time happenings in nature generate a sense of connection with other living organisms and lower stress about school, peer groups or family life among diverse youth.

We provide programming countywide, but focus in the Pajaro Valley on middle school students. Their school schedules allow for few opportunities for field trips, and programs like ours are needed to connect students with their environment.

Organization Mission: CASA of Santa Cruz County advocates for children, providing court-appointed volunteers so each child in the Dependency Court system feels cared for and connected with the people, families and resources they need to heal and flourish into adulthood. CASA empowers volunteers to directly influence life-changing decisions affecting children in dependency (foster) care.

Be the Voice for a Child in Foster Care

CASA of Santa Cruz is seeing more children under the age of 3 entering the foster-care system. This is where CASA comes in: We recruit, screen, train, and supervise volunteer advocates to work one-on-one with children and their families to support reunification or permanent placement into a safe and healthy home. Advocates get to know their childs situation and needs, help caregivers access resources to meet those needs, and advocate for the childs best interests in court, community and school settings.

They build strong relationships with the family and work with a CASA advocate supervisor to create an advocacy plan for their child. They provide regular reports to the court, which the judge relies upon to inform life-changing decisions for children in foster care.

Our advocates understand that children experience great trauma as a result of entering the foster care system, provide them with a warm layer of support, and connect them to resources to benefit their development and well-being. CASA is the only organization with volunteers officially sworn in by the court, acting as advocates for our areas youth.

When a case opens in Dependency Court, the focus is on the parents/caregivers gaining resources to help meet their case plan, but a CASA volunteer focuses on the child. While they may support the entire family, their priority is the child. Advocates are assigned to the childs case until the child is placed in a safe, permanent home and the case is dismissed.

CASA children have a higher rate of adoption than those without an advocate, are less likely to return to the system, are substantially less likely to spend time in long-term foster care, and are more likely to become healthy adults who break the cycle of abuse.

Organization Mission: The Coastal Watershed Council was formed to address the declining health of watersheds connected to the Monterey Bay National Marine Sanctuary, with a mission to preserve and protect coastal watersheds through community stewardship, education and monitoring. Since 1995, CWC has educated thousands of volunteers and thousands of students to monitor water quality, enhance habitat and protect the natural resources along our Central Coast.

San Lorenzo River Health Days

Santa Cruz formed because of the San Lorenzo River. The river remains our primary drinking water source, and is designated as a critical habitat for threatened and endangered species of fish.

Most locals agree that our community deserves a healthy river ecosystem surrounded by safe and inviting parks. With your help, we can make further progress toward a vibrant riverfront.

CWC is asking for support for River Health Days. We will engage volunteers, including youth groups and corporate teams, to remove invasive species and replace them with native plants.

In addition to improving ecosystem health, these community work days reintroduce families and youth to the river through meaningful, positive experiences in nature. Last year, 674 CWC volunteers contributed 1,782 hours of work and planted 2,120 native plants, replacing 6,450 square feet of ice plant.

Organization Mission: Community Bridges envisions a thriving community where every person has the opportunity to unleash their full potential. We believe that when we work together, anything is possible. Our family of 10 vital programs across 20 sites meets the needs of nearly 20,000 local children, families and seniors each year with essential services, equitable access to resources and as advocates for health and dignity across every stage of life.

Food Stability for Homeless Seniors

In 2017, 39% of homeless people in Santa Cruz County were over the age of 50, and 70% of homeless deaths were people over the age of 50. For the past five years, Meals on Wheels (MOW) for Santa Cruz County, a program of Community Bridges, has seen an increase in homeless senior participants at Louden Nelson Community Center.

While MOW has been providing meals five days per week to eligible older adults (more than 650 warm, nutritious meals per week), to address food insecurity among the vulnerable homeless population, we have begun to assemble weekend meal packs that provide at least two nutritious meals.

We are asking Santa Cruz Gives donors to join MOW efforts to ensure that no senior goes hungry, and support our goal to ensure that homeless seniors attending Louden Nelson will have nutritious meals on the weekends in 2020.

Funding will provide participants two shelf-stable mealsmeals they will not be able to receive otherwise because most dining facilities are closed on weekends.

Organization Mission: To create lasting oral health for underserved children and adults.

Give Kids a Smile Day

There is nothing quite like a toothacheit is all-consuming. Toothaches are the most common reason low-income children miss school, and theyre largely preventable. You can help make prevention more common than treatment, so that children are able to focus on school instead of a toothache.

Give Kids a Smile Day provides free dental care for uninsured kids who would otherwise fall through the cracksfamilies who dont qualify for public insurance and cant afford expensive or even discounted dental care. The need in Santa Cruz County is huge. Two out of three people with public insurance (and many more low-income, uninsured residents) are not receiving dental care.

Dientes aims to create healthy habits and positive experiences with the dentist. With your generosity, we can prevent expensive treatment in the future and help kids continue good oral health throughout life.

Your support is needed to get rid of toothaches, so local kids can get back to being kids.

Organization Mission: Farm Discovery empowers youth and families to regenerate healthy food, farming, nature, and community in the Pajaro Valley. We improve personal and community health and our impact on the Earth by building collaborative agricultural, ecological and social systems.

Farming and Environmental Education Internship for Local Young Adults

Many local farms cannot find skilled labor locally and must hire workers from outside the area, even while the Pajaro Valley is home to the largest family-owned organic farm in the U.S. In addition, our most food-insecure members often work in agriculture or are the children of agricultural workers.

We address both issues by offering Santa Cruz County youth an opportunity to learn to grow healthy food through a 10-month paid internship that inspires them to pursue careers in agriculture or environmental education. The students gain a unique set of skills aligned with Next Generation Science Standards.

Interns will spread their knowledge in the community by teaching thousands of local youth through our field trips and summer camp programs, passing on the skills to grow their own produce, along with cooking and preserving, tackling two major skill sets to benefit younger students and their families.

The interns finish the program with various levels of mastery of skills, such as propagation, cultivation, soil fertility, pest management, and post-production that Farm Discovery is uniquely suited to provide with access to Live Earth Farms 150 acres of organic productionan inspiring learning space.

Organization Mission: Food, What?! is a youth empowerment and food justice organization. At FoodWhat, youth cultivate their well-being, liberation and power by engaging in relationships with land, food and each other. Youth from Watsonville to Santa Cruz join the FoodWhat Crew through our spring internship, summer job training and fall project management programs. Within the supportive space of FoodWhat, youth grow, cook, eat, and distribute farm-fresh, organic food while addressing local food justice issues.

Youth-Powered Farm Stand For Community Health

In our project, FoodWhat youth gain real-life work experience by running a prescriptive farm stand in partnership with Salud para la Gente and Lakeside Organic Gardens. Salud health care providers prescribe patients with diabetes a voucher to the youth-run farm stand stationed right outside the clinic.

Some of the produce at the stand is grown and harvested by FoodWhat youth, and some is donated by our partner farm. At the farm stand, clients choose from an abundant selection that includes rainbow carrots, broccoli, chard, cucumbers, cauliflower, peppers, and tomatoes.

We cannot overstate the importance of this aspect: Local youth combine training with their lived experience to address needs in their own neighborhoods.

The new project increases FoodWhats distribution by over 2,000 pounds to those with the highest need, and is an opportunity for youth to support patients as they build strong habits around accessing healthy food, integrate this food into their familys diets, and create a community space at the intersection of youth power and community health.

Organization Mission: To inspire all girls to be strong, smart and bold, and to respect themselves and the world around them. Girls Inc. serves 1,700 girls in 41 schools with trained professionals (often older teens), who mentor them in a safe environment. Girls are inspired to pursue secondary education, develop leadership and decision-making skills, serve their communities, and acquire the ability and wisdom to lead healthy lifestyles.

Growing Together

The relationship between a girl and her mother is so powerful, it affects everything from her health and self-esteem to setting the stage for all relationships throughout her life. Communication can be a common challenge for young girls and their mothers. As girls go through puberty and related physical, mental and emotional changes, the challenges can escalate.

We hope to assist by supporting girls and their mothers or another significant adult with our new program: Growing Together. Its designed to increase positive communication between girls ages 9-12 and their mothers, or possibly a sister, aunt, grandmother, or father.

Your gift will support girls in Santa Cruz County for a weekly get-together for four weeks to share activities aimed at learning about values, body changes, health and hygiene, nutrition and exercise, goals, problem-solving strategies, conflict resolution and positive communication.

Girls Inc. teaches girls to set and achieve goals, boldly confront challenges, resist peer pressure, see college as attainable, and explore nontraditional fields.

Organization Mission: Local and vital, Grey Bears promotes nutrition, activity and social connection as a recipe for healthy aging. Our vision is that all seniors live healthy, meaningful lives. Grey Bears has evolved into one of the most efficient and resourceful food distribution, reuse and recycling nonprofits in the U.S.

Engage at Every Age

Grey Bears is a nutritional lifeline for 3,800 low-income seniors, families and veterans, delivering weekly brown bags full of fresh produce and healthy staples to Santa Cruz County aging adults. Additional daily food distributions and 40,000 hot meals served annually nourish thousands more. It all adds up to more than 2 million pounds of food distributed each year.

Hundreds of volunteers enjoy more than 20 volunteer opportunities. Their service makes our programs possible while cultivating social support systems and health benefits for both volunteers and participants. Weekly classes include tech help, Spanish, cooking, chair yoga, fix-it clinics, and luncheon events designed to keep seniors active and socially engaged, and help them age with joy, grace and dignity.

Organization Mission: Groundswell restores coastal ecosystems using nature-based solutions. We are a constructive group of ecologists, naturalists, educators, and community dedicated to designing and building habitat that makes our coast better for nature and people. We prioritize restoration that increases biodiversity, coastal resiliency, and expands community outreach. We harvest local seeds, grow native plants, then plant at degraded habitats in need of stewardship. We are small but mighty, making this work happen by pulling together an amazing group of committed volunteers, teachers and K-12 students from all over Santa Cruz County to participate in the full cycle restoration process. Groundswell has rebuilt habitat resources and restored over 11% of the Santa Cruz coastline, including well-loved beaches like Seabright, Natural Bridges and Davenport Landing.

Saving Santa Cruz Monarchs

Monarchs are on the verge of collapse, and have declined 99% on the West Coast since the 1980s. Santa Cruz is a monarch hotspot where Lighthouse Field State Beach Park is home to the second-largest overwintering population of monarch butterflies in California.

To save Santa Cruz monarchs, we want to continue to lead the community in enhancing this critical habitat. We can do this together by building nectar resources, optimizing overwintering grove conditions and curbing predation. We steward the grove ecosystem and have led students and community volunteers in this effort.

We need your help to continue this critical work, as well as to expand to other overwintering sites in Santa Cruz. Monarchs are at the heart of our community and an important part of our tourist industry.

Organization Mission: Our Mission: In the soil of our urban farm and garden, people find the tools they need to build a home in the world. Our Vision: We envision a thriving and inclusive community, workforce, and local food system. We Value: The capacity of every individual for growth and renewal, the joy that comes from growing and sharing healthy food, the well-being created by vibrant social and natural ecosystems.

Two Steps Closer to Home

The Homeless Garden Project (HGP) is building a new, permanent home, Pogonip Farm. Located within the City of Santa Cruzs Pogonip greenbelt, our new 9-acre farm will triple our capacity to transform lives and build community connections. Serving as a national model, Pogonip Farm will be the heart of HGPs dynamic agriculture program for people who are experiencing homelessness. We help to transform lives by finding homes, providing job training, teaching skills, providing volunteer opportunities, and stewarding land through organic farming.Last year, 100% of our trainee graduates obtained stable employment and stable housing, and more than 7,000 pounds of fresh, organic produce were distributed to nonprofits throughout Santa Cruz County, feeding 2,500-plus people. Strong bonds are formed by our community of volunteers, interns, customers, and trainees that break down the profound sense of isolation felt by many people experiencing homelessness.

Please consider making a gift toward one-time costs to build the Farm Center at Pogonip: an administrative and kitchen building, a barn, and greenhouses.

Organization Mission: Homeless Services Center partners with individuals and families to create pathways out of their homelessness into permanent housing.

Youth Rapid Re-Housing

The number of young adults experiencing homelessness in Santa Cruz County has grown more than 30% in the past two years. Many homeless young adults were emancipated from our foster care system, and have little or no familial support.

Imagine prepping for your first day of school or a job interview without a place to call home. With your support, we can help 100 homeless young people ages 18-24 get off the streets and into permanent housing.

All of our programs operate with a housing-first methodology: to quickly move people experiencing homelessness into permanent housing, while providing support and services to help them stay housed as they work on achieving goals. Our programs save the county millions of dollars in emergency services every year, while also saving lives.

We believe our community is innovative enough, committed enough and compassionate enough to build a future in which every young person has a home. Your gift can help us guide more youth to develop good lifetime habits.

Organization Mission: The all-volunteer Live Like Coco Foundation helps local kids grow up healthy and with opportunities to pursue their dreams. Our foundation is named for and inspired by Coco Lazenby, a self-described book lover, cat petter and environmentalist, who was killed in a car accident in 2015 at age 12. To honor Cocos bright spirit and big heart, our foundation works in four areas that made a difference in her life: literacy, nature, health and wellness, and funding for extracurricular activities.

See the article here:
Santa Cruz Gives 2019: A Guide to Holiday Giving - Good Times Weekly

When Anastacia Gencarelli shared the story of how her 2-year-old daughter ended up being hospitalized for milk anemia she was not trying to scare anyoneshe just wanted other parents to know that "milk anemia is a thing"because she didn't.

But when her Facebook post went viral and the headlines were super scary that didn't quite tell the whole story.

"Toddler who was nearly killed by COW'S MILK," the Daily Mail's headline reads.

Yes, Gencarelli's 2-year-old daughter Mia was hospitalized after drinking too much milk, but it is more complicated than that, we have learned.

As Gencarelli explained in her original Facebook post, she shared her story to spread awareness of the existence of milk anemia. While it is well documented that overconsumption of milk can have a negative effect on a toddler's iron levels, it's not something all parents know.

Basically, cow's milk is not a high iron food and what iron it does contain is not well absorbed. So if a child stops consuming breastmilk and/or iron-fortified formula or cereal and starts drinking a lot of cow's milk without adding other sources of iron, they're at risk for anemia.

Anemia can be treated or prevented with supplements, but the preferred method of prevention is through iron-rich foods. "Ideally, we would prevent iron deficiency and iron-deficiency anemia with a diet consisting of foods that are naturally rich in iron," Dr. Robert Baker, co-author of an American Academy of Pediatrics report on the prevention of iron deficiency and iron-deficiency anemia has previously explained.

"Feeding older infants and toddlers foods like meat, shellfish, legumes and iron-rich fruits and vegetables, as well as iron-fortified cereals and fruits rich in vitamin C, which help iron absorption, can help prevent iron deficiency," he said.

Gencarelli tells Motherly her daughter was drinking 4 to 6 bottles of cow's milk a day and that while she's not a particularly picky eater she is not a huge fan of meat.

Doctors recommend toddlers consume 2.5 servings of dairy per day, and a study in the journal Pediatrics found 2 cups a day is the best amount of milk for toddlers.

"We saw that two cups of cow's milk per day was enough to maintain adequate vitamin D levels for most children, while also maintaining iron stores. With additional cow's milk, there was a further reduction in iron stores without greater benefit from vitamin D," Dr. Jonathon Maguire, a pediatrician at St. Michael's Hospital and the lead author of the study has previous explained.

As reported by CBC, drinking from a bottle rather than a cup is linked to a more dramatic decrease in toddler's iron stores. It's possible that serving milk in a bottle contributes to parental underreporting of milk consumption. Parents might not even realize that milk is keeping their child full, which makes it hard to get iron rich foods into them.

If you are concerned your child may be anemic talk to your doctor right away and consider offering more iron-rich foods at home.

Kacie Barnes, Registered Dietitian Nutritionist (RDN), tells Motherly that while extreme cases like the one described by Gencarelli are not common, mild iron deficiency is common. That's why she recommends serving meat, as it contains the best absorbed type of iron.

"Even babies can eat ground or soft cooked, tender meats. Think crockpot, stewed, or braised," says Barnes, who recommends chili as a family-friendly iron-rich meal (just keep the salt and the spicy stuff out of your little one's serving).

She continues: "Beans, peas, lentils, and chickpeas contain iron, so I encourage parents of babies and toddlers to serve those often, especially if their little one doesn't eat much (or any) meat. Vitamin C boosts iron absorption, so it's helpful to serve iron rich foods alongside fruit or veggies like citrus, strawberries, or broccoli. Another helpful trick: Cook with a cast iron pan. Small amounts of iron do absorb into food when you cook with itand this is a good thing!"

The bottom line:

It's important to remember that Gencarelli's story is the story of her individual child, who is currently undergoing further medial care to deal not just with the anemia, but other issues that presented afterward. When her daughter is discharged from the hospital Gencarelli will be continuing to serve iron supplements and says her medical team has provided her with some iron-rich recipes.

Her post went viral not because she was trying to scare anyone away from milk, but because she was trying to save other mamas from being as scared as she was when her little girl got sick. You only know what you know, and now that she knows her daughter was consuming too much milk she plans to serve fewer servings.

We hope that Mia has a quick recovery and we're thankful that Gencarelli shared her story online. Her family is in a lot of pain right now (something made worse by the many mean comments she's received about her daughter's milk consumption) and she just wants to prevent other families from feeling that pain, too.

Read the original here:
This post explaining why you might see babies without a winter coat is going viral (again) - Motherly Inc.

It began with my desire to work with waste, says Lucy Hughes, a recent graduate from the U.K.s University of Sussex, who began developing the material as a student. Through a contact at the university, Hughes visited a fish processing plant to see the massive quantity of waste generated by the industry and find new ways to use it. She focused on fish skins and scales. When I had it in my hands, I realized this has got potential, she says. Its super strong and flexible and pliable.

Hughes spent months experimenting with fish waste in her kitchen, running more than 100 experiments to find a binder and a process that could hold together the proteins in the fish skins and scales. I had a lot of failed attemptsa lot of things either went too brittle or too gooey or somewhat moldy, she says. She finally landed on a type of algae that can be locally sourced.

The material can be used to replace oil-based plastic in packaging such as bags or the translucent windows used to show products in boxes. As her research continues, Hughes says that shell be studying how MarinaTex works as a barrier and how long it could be used to store food.

Unlike some compostable plastics, which need to be processed in an industrial composting facility to break down, the new material can break down in four to six weeks in a backyard compost bin. All the ingredients are food-grade safe, Hughes says. So this degrades much like a piece of food would degrade. If it accidentally washed into the ocean and a turtle or fish ate it, it wouldnt cause problems. Ive yet to work out the nutritional value for fish, she says. But the core ingredients are proteins from fish and algae, so thats already kind of the diet of a fish anyway.

The research is at an early stage, but Hughes has calculated that the material could be cost-competitive because it can be processed at low temperatures, saving energy compared to plastic production, and because it starts with waste products rather than oil. The waste from a single Atlantic cod can produce 1,400 bags.

Hughes plans to continue R&D and patent the product as she prepares for manufacturing. Already, she says, shes had interest from big brands and supermarkets. Many major companies are working on finding alternatives to plastic; more than 400 companies have signed the Ellen MacArthur Foundations Global Commitment, a pledge that says that any plastic that cant be eliminated should be recycled, reusable, or compostable, and that recycling, reuse, and composting actually happens in practice. Hughes believes that eliminating plastic and shifting to reusable packaging should come first, but because behavior change is slow, this type of sustainable alternative for plastic also makes sense. My main focus is to replace single-use [packaging], she says.

See the original post here:
This plastic-like packaging is made from fish skin and algae - Fast Company

In a world of hurt. Its a figure of speech not meant to be taken literally. But its a real place to those who inhabit the world of persistent pain, one whose moment-by-moment ramifications can upend and redefine life.

Theres a continuum in this world of hurt: Pain is variable and many manage it themselves without going to the doctor. They can hold jobs and function, albeit through varying levels of pain. For others, severe chronic pain can mean an inability to sit comfortably, or far worse, to fall off to sleep at night, day in and day out. For some, pain brings an inability to work, to get out and see friends, to travel or to take in a movie. And, with those compounding, cascading inabilities, an ever-shrinking solitary world because of hurt.

The threat of even more hurt must be defended against. When you have chronic pain, says 27-year-old Erika Delgado of South San Francisco, who has suffered with it her whole life, its like constantly being in flight mode. You constantly feel that youre in danger.

Often patients are reluctant to talk about pain that may send them to one doctor or therapist after another. Or pain that doesnt have a clear diagnosis, or pain that doesnt look obvious. They go stoic. You adapt, says David, a 68-year-old former executive who has been dealing with the after-effects of a sports injury and two back surgeries for two decades. At some point, youve got to say that what youve got is what youve got.

Despite the constant burning sensation in his back, the healthy appearing Redwood City resident tries to cope with his chronic pain quietly and, as much as possible, anonymously. Nobody wants to acknowledge their disability, says David, who nonetheless manages two contradictory things: an active schedule as a community volunteer and usually only two hours of sleep a night.

Except for those born with a rare congenital insensitivity which makes them literally feel no pain, everyone experiences it. A 2018 report for the U.S. Centers for Disease Control and Prevention estimated that 50 million Americans suffer from some form of chronic pain, and of that number, 19.6 million have pain severe enough that it frequently limits life or work activities. The economic toll is an estimated $560 billion in medical care, lost productivity and disability programs. The prevalence of pain, not surprisingly, goes up with age.

Pain, however, is actually beneficial, warning of danger so people can respond, for example, by pulling a hand away from a hot surface. Episodes of acute pain go with the territory for stubbed toes and broken bones, but the symptoms usually resolve as the tissue heals or bones mend. Persistent, or chronic pain, on the other hand, can become a disease in its own right, as the nervous system over time becomes rewired, even spreading pain beyond the original area. Thats one of the reasons why it can be so challenging to treat and so frustrating to those who live with it.

If theres good news in all of this for Peninsula residents, its that advances are being made in better understanding the causes and effective treatments for pain, and with that the ability to offer more personalized approaches for targeting individual patients. Whether high-technology brain imaging, or no-tech therapies like breathing exercises and yoga, there are more alternatives available than just going home with a prescription for pain pills something the nations opioid crisis has elevated as an urgent concern.

Dr. Sean Mackey is chief of the division of pain medicine and director of neuroscience and the pain lab at Stanford University. He leads a multidisciplinary team which brings academic research findings into a clinical setting to help patients alleviate longstanding pain and even to prevent pain, notably following surgery, from transitioning from acute to chronic. Our message, Mackey says, is that you dont have to suffer in silence, that there are approaches that can help.

Stanford Health Cares Pain Management Center at 500 Broadway in Redwood City is one of the largest, most comprehensive pain centers in the United States, if not the world, according to Mackey, and has twice been designated a Center of Excellence by the American Pain Society. Physicians from multiple disciplines including psychiatrists, physical therapists, nutritionists and others get involved treating patients.

One of the things that I think is unique to the Stanford program is that we integrate our research and clinical missions very tightly, he adds. Clinical knowledge can feed researchers with questions to go after, and research discoveries are translated into safe, effective therapies. One example of something that is being tested is transcranial magnetic stimulation brain zapping using something like a coil placed on top of the patients head. It doesnt hurt, Mackey says. Theres no pain and you can induce a current through it that generates a magnetic field that can activate different brain centers, and we can turn on and off the brain systems that are associated with pain. And weve had some really good results with it.

Stanford has been recruiting volunteers for further study of the efficacy of TMS for two kinds of pain, one of several studies that are planned. Another one is seeking evidence of the benefits of acupuncture for low back pain.

The Stanford scientists also study novel applications for medications, according to Mackey, as an example, repurposing naltrexone, which was originally used to treat drug and alcohol addiction. But at much lower doses, like one tenth of the usual dose, it has a completely different action, he says. It blocks nerve inflammation so its been very useful with fibromyalgia, which predominately affects women in their 30s, 40s and 50s, as well as some other chronic painful conditions.

Among the other new alternatives, Stanford is also using implanted devices that can override pain signals to a specific nerve and provide relief.

If the body had only a single pain center, obviously treating pain would be much simpler, but many parts of the brain and neural pathways are involved in the pain experience. One of the problems when pain becomes chronic is that it can alter both the peripheral nervous systems and the brain and spinal cord so that it amplifies the experience of pain and that magnifies it, according to Mackey. When that occurs, someone who has come through an injury or surgery may no longer need the original signals to keep on feeling pain.

What is experienced as pain relies on many sensory cues, among them emotions, beliefs, thoughts and expectations, and one of the factors that can feed into chronic pain is known as catastrophizing. The big word can apply to anything. Bills. The job. The country. But with pain, rumination, hopelessness and a feeling that the condition will never get better can trap the brain in an endless loop that is very difficult to break out of.

But the pain is still real. Unfortunately, in part because its invisible, patients commonly report feeling they are being blamed for their pain, according to Stanford associate professor Dr. BethDarnall, who has a doctorate in clinical psychology and is a pain scientist. (Its) a misperception that somehow people are saying pain is all in your head. Youre making it up. Its not real. Theres not a medical basis for your pain, therefore there must be something wrong with you (But) all pain is real. I always say that at the outset. All pain is real.

One of her primary interests is in developing low-cost, accessible treatments that empower patients so they can begin participating in managing their symptoms rather than feeling at the mercy of them among them cycles of poor sleep, persistent worry and feeling helpless.Darnall, who teaches a class on this at Stanfords Redwood City clinic four times a year, says studies demonstrate that in two months or so of cognitive behavioral therapy, improvement can be shown. They have evidenced substantial volumetric increases in the regions of the brain associated with brain control so literally increasing the brain matter in those regions that associate better regulation of pain.

Its long been established that cognitive and behavioral therapies are important in addressing chronic pain. Whats different is that were now focusing more and getting people better access to what works, she says. Rapid access to relief is kind of where the rubber hits the road.

Pain physician and professor Dr. Ming-Chih Kao is chief of Stanfords network of pain clinics (including the one in Redwood City), which is expanding geographically: Patients who are already in pain benefit because they dont have to drive so far for treatments and can come in more often.

Kao started his career in internal medicine, intending to focus on cancer as his specialty, but decided to switch to pain management in part because of how common pain complaints are, headaches and back pain topping the list. In the primary clinic that I saw about 20 to 30 percent of my patients could benefit from a pain specialist, he says. But the diagnosis and treatment of pain, he also saw, is very complicated and requires a team approach.

When he started at Stanford as a fellow, patients routinely were coming in who had been prescribed very high dosages of opiates. Primary care doctors, he says, were trying to do the right thing to reduce pain but the nature of opiate medications is that patients get used to it very quickly. They develop tolerance. They had to escalate the dose again and again and again. And pretty soon, some patients are finding themselves taking astronomical doses. And still not getting pain relief.

The issue has taken on new urgency as a result of the nations opioid crisis, which is commanding more public and regulatory attention. From a period when the drugs were overpromoted and the risks minimized, the pendulum has swung the other way, and in 2016 the Centers for Disease Control and Prevention recommended against opioids as a first-line treatment for chronic pain. There has been pushback from patients and physicians alike that things have gone too far the other way. (Both Mackey andDarnallhave spoken out against forced tapering of opioids.)

Fortunately, Kao notes, there are new medications available that can be used safely to treat chronic pain, and many patients on large-dose opiates have been switching over successfully. There are 200-plus medications for pain management; 20 are opioids.

With most patients who develop chronic pain, Kao observes, usually theres not just one cause. It may start out with a herniated disk, nerve impingement, joint inflammation or a muscle or tendon issue. If pain persists and reaches a high level, secondary injuries from disuse or being bedbound can set in too.

Sofor us, a patient coming in with back pain or a headache, weve got to figure out what parts of the pain cycle are important contributors to the chronic pain and then we try to tackle them one by one, Kao says, not just with the doctors but with the rest of our team.

Lifestyle changes can make a big difference. Oftentimes patients find themselves essentially in a feedback loop where they become less and less active to avoid pain, Kao says, but unfortunately inactivity over long periods of time weakens muscles and that can cause secondarily more pain. So thats actually the cycle were trying to break for a lot of patients. The therapeutic prescription might include swimming, yoga, Nordic walking using poles, biofeedback and meditation and psychological counseling to improve coping skills and the ability to commit to a treatment program.

San Mateo Medical Center the countys safety net hospital offers a multidisciplinary pain clinic that includes similar therapies including meditation, physical therapy, yoga and art, as well as classes to help patients understand the physiology of pain. The program draws heavily on the work of Australian neuroscientist Dr. Lorimer Moseley, whose poplar and entertaining talks on You Tube help as the title of one of his books puts it Explain Pain.

Clinic patient Douglas has the autoimmune disease fibromyalgia, which makes people hypersensitive to pain. Since she enrolled in the hospitals program early this year, she feels better and has gained a new perspective about how the mind and the body are linked. This class reminds us were not crazy, she says. Our pain is real.

It would be hard to find a more enthusiastic graduate than San Bruno resident JohnAcayan, aback painsufferer who says the pain clinic has helped him get past being depressed about things he can no longer do and instead look forward to what he can do. One of the things the pain management clinic has done for me is help me to realize that (if) youre injured, perhaps youre not going to be 100 percent the same, youre not going to be able to do everything that you used to. But you can be happy. You can do other things.

He even tried acupuncture, and despite a fear of needles, It was fantastic. I couldnt believe it. It made everything go away. Ill say literally the rest of that day was so tranquil. Absolutely no pain. Zero. That night, I slept fantastic. The next morning was great, but after a few days the pain came back. He tries not to think about pain so much. At one time, in fact, he thought his medication needed to be stronger. He was taking 600 milligrams of tramadol a day and is now down to 50. The clinic team guided him to the realization that he didnt need that much. I could take a pill and be happy and lightheaded, he says, but that isnt the way I want to feel. I want to feel normal. I dont want to feel loopy.

This summer,Acayangot to try out something fairly new in the hospitals treatment toolbox virtual reality. Patients put on goggles and operate controls to throw things at friendly sea otters on a video screen and become completely engrossed. Another version has a biofeedback component that gives viewers some control as their heart rate changes.

Chief Medical Information Officer Dr. MichaelAratowsays virtual reality can calm people down in high-anxiety areas like emergency rooms. He brought the idea to Dr. MelissaFledderjohann, a licensed clinical psychologist who directs the pain management clinic, and she readily agreed to offer it in her program. Most patients get a reduced pain sensation while theyre using VR, according toFledderjohann. We know that during and right after it, they definitely feel a decrease,Aratowsays. The question is does that decrease persist until next time? The jurys still out on that one.

SaysFledderjohann: It helps reinforce the concepts in our classes, saying There are tools you can do to manage your pain, reduce your pain. Its not just an external thing thats coming at you. You yourself can do your own pain management. And this would be a good example. By going though VR, you saw your pain reduced.

SimonKoytiger, a physical therapist who manages Vibrant Care Rehabilitation in San Carlos, is also a proponent of a comprehensive and holistic approach to treating pain, which he views a symptom, not the root of the problem. Especially in the fast-paced Bay Area, lifestyle issues including lack of exercise, working long hours, stress, poor diet and anxiety can show up as back or knee problems, andKoytigertries to help patients develop healthier habits. We have this chronic pain issue, he says. Lifestyle is never going to show up on an MRI.

Exercise, he points out, helps reduce pain many ways, first by making people stronger and less fragile and improving the capacity of all tissues in the body. Exercise also has endocrine effects, releasing the happy hormones serotonin and dopamine and reducing the production of the stress hormone cortisol.

I talk to patients about these three pillars very frequently: Its physical exercise, its diet and nutrition and its mental health,Koytigeradds. AndactuallyIm a bit of a believer, even though Im a physical therapist, that the primary pillar is mental health. Because who is the one whos choosing to eat well? Who is the one whos deciding to exercise that day or not? We make those decisions and if we are at ease and we have more peace and calmness in our minds, we are going to naturally do those things that are right for our body. If we are suffering with depression and anxiety and stress, its going to be much more challenging to balance those two domains.

Coming back from chronic pain can be a long haul.

Woodside resident Brad Dary, 65, counts himself fortunate that he came out the other side of years of chronic pain, which began in 1995 with a laminectomy followed by fusion surgery for a vertebra five years later.

For the first year after the surgery, I felt like I was cut in half, he says. I moved home with my parents. I was literally in bed for a year after that operation. It would take me about a half an hour to get from the bed to the bathroom. You cant do anything without your back being involved. I used a walker. He had to take morphine for the pain but hated having a foggy brain and couldnt wait to get off of it.

He tried acupuncture once but thought it was silly. But Dary, who is a videographer, says through a slow progression of pushing himself to do exercise and the healing process, he finally recovered. You just fight it out, he says. My biggest thing was doing exercise and trying to build my muscles as best I could Everyones situation is different. I had a lot of time to heal. It was 10 years. Today he jogs three times a weekand works out with weights. He thinks having to work so hard to get where he is challenges him to be more alive.

Rose who did not want to be identified by her real name for this story has made a remarkable comeback too from barely being able to get out of a hospital bed using a walker. The southern San Mateo County resident disciplines herself to walk two miles, three times a week and has worked up to doing 15 minutes on an exercise bike at the gym. Shes arrived at this point 15 years after a series of back surgeries over four years, the first to address stenosis and then two more that turned out to be needed because of damaged disks.

When it all began, she had a job, but she had to give up working long ago.

Patients tend not to do their physical therapy if its too painful, and she was prescribed fentanyl and vicodin to help her be better able to do the therapy she would need, which it did. They put me on heavy opioids because they knew to get through years of it would be so painful because all of these core muscles were, waist to pelvis front and back, cut three times through three surgeries, Rose explains. So that is a huge amount of healing.

Fifteen years ago, her first pain management doctor assured her that it would easy to get off the opioids when the time came. Its no problem, Rose clearly recalls him saying. Literally, he told me No problem. You just gradually step off the opioids.

But when she had been on them for six years and was ready to start declining, she learned otherwise. It took three years of tapering to get off opioids, drugs so powerful that she had to cut back milligram by milligram, for a month perhaps and then wait two months to cut back again. Each time, she had to deal anew with increased pain, plus the jittery withdrawal symptoms. Her skin felt like it was crawling and she had no idea what it was until someone she knows who works with people in addiction explained it to her.

Id never done drugs, she says. I didnt know. Im such an innocent Girl Scout.

She methodically tracked her dosage on an Excel spreadsheet. With such a plodding pace, it helped to be able to look back and confirm that she really was taking less. Rose says her current pain specialist is a Kaiser Permanente doctor who has been with her every step of the way and is her cheerleader. He emphasizes the importance to her of pacing activities, not overdoing and causing more pain that will trigger a desire for more opioids. Though she was already slender, when one of Roses physicians told her that losing five pounds would reduce the pain, she lost ten. In my case, she says, it makes a huge difference.

More than anything, what has really gotten her through it all, says Rose, is her support system of her husband and friends and her Christian faith. A Bible study group from church met in her house when she could not get out, and it helped to know that they were praying for her. Prayer is meditation, she observes, and the Bible study group was group therapy.

Roses advice to others with chronic pain? From my experience, really slow is what does it, she responds with a laugh, like the old Aesops fable, the tortoise always wins.

This story was originally published in the November print edition of Climate Magazine.

Read the original here:
Stanford's new, innovative tools to address chronic pain - Climate Online

Vegans tend to get poor press when it comes to nutrition. But vitamin deficiency is not a problem exclusive to those who eat plant-based. It can happen to anyone who is not getting enough variety in their diet. Many people vegan or not opt for supplements to boost their vitamin intake.

Nearly 10 percent of Americans have a nutritional deficiency, according to a report by the Centers for Disease Control and Prevention. In the UK, NHS England has referred to malnutrition as a common problem that affects millions.

Nutritional deficiencies occur when the body isnt getting enough of a certain vitamin or mineral. Deficiencies can cause a number of health problems; they can stunt growth, cause hair loss, and even contribute to serious medical conditions, like dementia.

Iron deficiency is the most common nutritional deficiency in the world, affecting more than 25 percent of people. Severe iron deficiency can cause anemia, which can lead to heart problems, issues during pregnancy, such as premature births, and delayed growth and development in children.

Vitamin D deficiency is also common, as is B12 and calcium deficiency. One study found that fewer than 15 percent of teenage girls and fewer than 22 percent of teenage boys in the U.S. have enough calcium in their diet.

The best way to get vitamins and minerals into the body is through food but that is not always as simple as it sounds.

Vegetables grown decades ago were richer in vitamins and minerals than they are today. Rising levels of CO2 in the atmosphere can impact a plants overall chemical composition or its ionome. This can lead to lower concentrations of important vitamins and minerals. Soil erosion, caused by intensive agricultural methods, has also led to nutrient loss in staple crops.

Its not just crops that have changed. Diets have, too.The Standard American Diet began in the mid-1900s. Calorie-dense and nutrient-poor foods became mass-produced and easily-accessible. Nowadays, processed food is everywhere. Fast-food joints are on every corner, selling burgers loaded with bacon and cheese, fries, and sugary soft drinks. These types of food can pose serious health risks.

While the nutrient quality of fruits and vegetables has decreased over time, this doesnt mean you should give up on them. Following a balanced, whole food-based plant-based diet is still considered by many as one of the healthiest ways to eat.

According to American physician and author Dr. Michael Greger, following a balanced vegan diet may help to prevent many causes of early death. Greger promotes the increased consumption of plant-based foods especially greens, berries, legumes, flaxseeds, and turmeric.He told Fox Business Network, some of our leading killers can be reversed. For example, heart disease, the number one killer of men and women arteries can be opened, heart disease reversed without drugs, without surgery, just a healthy enough diet centered around whole plant foods, the doctor continued.

Theres only one diet thats ever been proven to reverse heart disease in the majority of patients: a plant-based diet.

According to The Vegan Society,well-planned vegan diets contain all the nutrients we need to remain strong and healthy.But life is busy, and its not always possible to maintain a well-planned diet 100 percent of the time.

Vegan or not, if youre not getting a varied enough diet, this is when you may need to consider supplementing your vitamins. If youre concerned about whether youre getting enough of the right vitamins and minerals in your diet, first, consult with a physician.

Anyone who doesnt eat a balanced diet or supplement not just vegans are at risk of B12 deficiency. Every day, adults should be getting about 1.5 micrograms.

B12 deficiency can lead to a number of serious health conditions, including paralysis, psychosis, blindness, and nervous system damage. Depending on how much B12 the body has stored, it can take several years for a deficiency to become known.The National Institute of Health recommends taking a vegan-friendly B12 supplement. B12 can also be found in mushrooms, fortified cereals, fortified nutritional yeast, and fortified dairy-free milk.

Meat-eaters and vegans both find it difficult to get enough vitamin D. According to the NHS, one in five people in the UK suffers from low vitamin D levels, which can cause fatigue, depression, and muscle pain, amongst other symptoms.

Vitamin D helps you to absorb calcium, magnesium, and phosphate, the nutrients that keep your bones, teeth, and muscles healthy. It also helps your body in other ways, improving brain development, as well as muscle and heart function, and even the function of your immune system. Every day, adults should be getting 10 micrograms of vitamin D.

Mushrooms, fortified dairy-free milk, tofu, orange juice, and the sun are all good sources of vitamin D. There are also many vegan supplements on the market.

Children are often told they need to drink cows milk and eat dairy products in order to grow up big and strong. This is because dairy is rich in calcium, which is essential for bone health. It also helps to regulate heartbeat and helps the blood to clot normally.

It is possible to get more than enough calcium from a vegan diet. Soy milk is rich in calcium, as are dark leafy greens, tofu, tempeh, almonds, orange juice, figs, chickpeas, and poppy seeds. Every day, you should be getting 700 milligrams of calcium.

If youre concerned about not getting enough, there are plenty of vegan supplements on the market. Together Health even offers a Seaweed Calcium supplement.

Iron is a mineral that helps with the proper function of hemoglobin. Hemoglobin is a protein that transports oxygen in the blood. When humans do not have enough iron, they are at risk of anemia. Iron deficiency isnt exclusive to vegans. According to Medical News Today, around 10 million people in the U.S. have low iron levels.

Male adults over 18 should be getting 8.7 milligrams of iron a day. For women aged 19 to 50, the recommended daily amount is 14.8 milligrams. For women over 50, its 8.7 milligrams a day.

Vegan foods rich in iron include dark leafy green vegetables, beans, nuts, and dried fruits. If youre concerned about your iron levels, you should discuss it with your doctor, as supplementing too much can be dangerous. If your doctor recommends you supplement iron, there are plenty of options available.

Many iron supplements are made with animal-derived heme, but Holland & Barrett offers a vegan iron and vitamin C tablet, VegLife offers berry-flavored iron chewables, and Myprotein offers Iron & Folic Acid supplements.

Humans cant make omega-3 fatty acids but they can get them from their diet. They benefit mental health, eye health, heart health, brain health, and prevent inflammation.

Omega-3s are polyunsaturated fatty acids with two ends - carboxylic acid and methyl - that make up the beginning and tail of the chain. Three important omega-3 fatty acids to know about when discussing human physiology are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are usually found in marine oils, and alpha-linolenic acid (ALA), which is commonly found in plant oils.

EPA and DHA are difficult to find in plant sources. However, the body can use ALA to create the long-chain EPA. EPA can then be used to create DHA, commonly believed to be the most important fatty acid. Some foods are fortified with EPA and DHA.

Vegan food sources of omega-3s include walnuts, chia seeds, flax seeds, Brussel sprouts, algae oil, wild rice, plant oils, and tofu.

There are a variety of omega-3 supplements on the market. Myprotein offers vegan omega 3 soft gels and Together Health makes its vegan fish-free supplements from algae.

Zinc is vital for our immune system. It helps to fight off bacteria and viruses and helps to heal wounds. It also helps with the sense of smell and taste. If the body doesnt get enough zinc this can lead to a number of conditions including hair loss, impaired immune function, diarrhea, impotence, and the delayed healing of wounds.

Good vegan sources of zinc include whole grains, legumes, nuts, seeds, and tofu. Every day, male adults need 9.5 milligrams of zinc. Women need 7 milligrams.

If youre not getting enough zinc, you can opt for a supplement. Garden of Life offers vegan zinc supplements, as does Holland & Barrett, and Myprotein.

Summary

Article Name

Do You Need to Take Supplements On a Vegan Diet?

Description

Are there vegan supplements best for a plant-based diet? Which ones should you take and what's better to get from whole foods?

Author

Charlotte Pointing

Publisher Name

LIVEKINDLY

Publisher Logo

Originally posted here:
Do You Need to Take Supplements On a Vegan Diet? - LIVEKINDLY

The bacteria in our guts plays a bigger role in our health and performance than we may think. Research has shown that having a healthy gut microbiomewhich is comprised of all the microorganisms in your GI tractcan boost your metabolism, energy availability during a workout, and recovery after a workout. A healthy gut microbiome can improve your brain function and reduce your risk of heart disease, too.

Time for the million dollar question: How do you ensure that your gut microbiome is up to snuff? According to new research presented at United European Gastroenterology (UEG) Week 2019, consuming plant-based foods or foods part of the Mediterranean diet can help.

When researchers from the University Medical Center Groningen in the Netherlands assessed the diets and gut bacteria of over 1,400 people, they found that those whose diets were rich in bread, legumes, fish, and nuts had less potentially harmful bacteria and less intestinal inflammation in their guts. Those whose diets were rich in meat, fast food, and refined sugar had less of the good types of bacteria in their guts, as well as more intestinal inflammation.

According to the study, plant-based foods help your body produce short-chain fatty acids (SFCAs), which are the main sources of energy for the cells that line your colon. Plant proteins, specifically, increase the amount of Bifidobacteriaa friendly type of bacteriafound in your gut.

Foods part of the Mediterranean dietsuch as fish, legumes, nuts, vegetables, and red winealso increase the amount of friendly bacteria in your gut and provide the cells in your gut with the energy they need. These foods reduce the amount of bacteria associated with inflammation and obesity.

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What was surprising was to see such a clear association between what we consider a healthy diet and a healthy gut microbiota composition, and on the other hand, less healthy dietary patterns associated to pathobionts [organisms associated with chronic inflammatory conditionssuch as inflammatory bowel disease] and inflammatory markers, lead study author, Laura Bolte, B.Sc., told Bicycling.

Bolte goes on to say that diet can be a good way to help prevent these chronic inflammatory symptoms like bloating or diarrhea from occurring in the first place.

The bottom line is this: Not only can following a plant-based or Mediterranean diet can improve your heart and brain function, but they can improve your gut health, too.

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How to Eat to Give Your Gut Health a Boost - Bicycling

Researchers at the University of Toronto found that a lower intake of fruits and vegetables was associated with a higher incidence of depression in both men and women. The same study also found that middle-aged and older women who immigrated to Canada were more likely to suffer from depression compared to Canadian-born women.

Fruits and vegetables are rich in various minerals and vitamins that are known to reduce the plasma concentrations of C-reactive protein, which is associated with low-grade inflammation.

Important nutrients affect brain chemistry, impacting mood, memory and cognitive function. Take a moment to realize that about95% of your serotonin the neurotransmitter that regulates sleep and appetite, but also mediates mood and inhibits pain is produced in the gastrointestinal tract, which, by the way, is lined with overa hundred million nerve cells.

Whats more, simply eating at regular intervals, regardless of the food you intake, can have a significant impact. Research carried out by theUniversity of Illinois Extensionfound that eating regular meals and snacks at the same time every day helps keep your blood sugar levels steady, which also helps keep your mood steady.

The researchers analyzed data from the Canadian Longitudinal Study, which involved 27,162 men and women aged 45 to 85 years, of whom 4,739 are immigrants.

The results suggest that men were more likely to experience depression if their diet consisted of high-fat food and lower levels of omega-3 eggs. The low intake of fruits and veggies was linked to depression in both men and women. Additionally, lower grip strength was also associated with depression.

We were interested to learn that omega-3 polyunsaturated fats were inversely associated with depression among men. said co-author Yu Lung, a doctoral student at University of Torontos Factor-Inwentash Faculty of Social Work (FIFSW). Future research is needed to explore the pathways but it is plausible that increased omega-3 fatty acid concentration in the diet may influence central nervous system cell-membrane fluidity, and phospholipid composition, which may alter the structure and function of the embedded proteins and affect serotonin and dopamine neurotransmission.

The Canadian researchers note that these findings highlight the mind-body connection, where an unhealthy body can cause changes in mood and brain chemistry, and vice-versa. The Canadian researchers found, for instance, that depression was associated with experiencing chronic pain and at least one chronic health condition.

For immigrant women, the study also found a higher likelihood of experiencing depression when compared to Canadian-born women. Interestingly, this connection did not apply to men.

The older immigrant women in this study may have reported depression as a result of the substantial stress associated with settling in a new country such as having insufficient income, overcoming language barriers, facing discrimination, adapting to a different culture, reduced social support networks, and having their education and work experiences unrecognized, said Professor Esme Fuller-Thomson, senior author of the paper.

Although we did not have the data to explore why there was a gender difference, it may be that in these older married couples it was the husband who initiated the immigration process and the wives may not have as much choice about whether or not they wanted to leave their homeland, said co-author Dr. Karen Kobayashi, Associate Dean Research and Graduate Studies in the Faculty of Social Sciences.

The findings, which were published in the journal BMC Psychiatry, could define programs and policies that might help immigrants ease their transition to a new country.

This isnt the first study to highlight the importance of a healthy diet for mental health. Previously, other research groups showed that eating a healthy diet rich in fruit, vegetables, fish, and lean meat, is associated with reduced risk of depression

Link:
Diet lacking in fruit and vegetables linked to depression - ZME Science

Breakfast

A wholesome meal had first thing in the morning will ensure that you do not give in to your cravings. Therefore, consuming a glass of skim milk (or non-dairy milk, if you are lactose intolerant) with a big bowl of papaya salad can fill you up and support the working of good bacteria in the digestive system. This is absolutely nutritious and healthy.

Lunch

For lunch, you can choose to have something like whole grains or steamed vegetables. Have it alongside a glass of papaya juice. You can also cut up papayas and make it into a smoothie, top it with some nuts and consume it as a mid-meal snack. A good alternative to mindless junking!

Dinner

For dinner, have something light yet filling. Soup is a good meal to choose from. Eating fresh papaya can act as a sweet serving for your diet. Following this diet religiously for 2 days straight will prove to be extremely helpful

Read more here:
Weight loss: Here is why you must add papayas to your diet to burn belly fat - Times of India