When Dairy Is The Problem
About an hour after chowing down on pizza and ice cream, does your stomach suddenly start rumbling? Well, more than likely you’re lactose intolerant. But before you give up your favorite foods, here are some lactose-intolerance food ideas that you may not know about.
You may be surprised to find that lactose intolerance is fairly common. It seems to affect men and women equally, and some ethnic groups are more likely to be affected than others because their diets traditionally included fewer dairy products. Almost all Asians and Native Americans are lactose intolerant, and up to 80% of African Americans and Hispanic Americans also have symptoms of lactose intolerance.
So what do you do when dairy’s bringing you down? How do you get the calcium and vitamin D that your body requires? And what are more options besides the usual lactose-free milk and lactase supplements?
Read on to find out how you can live a more dairy-friendly life.
Breakfast Foods Offer Hidden Calcium
Eat a good breakfast, even without dairy, and you can still get calcium and vitamin D. Bread, juice, and cereal often have added calcium and vitamin D. Some fortified cereals can have more than 1,000mg of calcium in a 1-ounce serving. That’s nearly your entire daily requirement. Ask your doctor about your calcium needs.
Hard Cheeses Have Less Lactose
People with lactose intolerance don’t have to give up dairy. They can often eat calcium-rich hard cheeses without having any symptoms. Hard cheeses, such as Swiss or Parmesan, have less lactose than soft cheeses, like Brie. Cottage cheese is also a lower-lactose option that’s loaded with calcium.
Eat Your Greens to Get Calcium
Dark green veggies such as broccoli, kale, collard greens, and bok choy are excellent sources of calcium. A cup of cooked frozen collard greens has more than 350mg of calcium. Although spinach, beet greens, and rhubarb greens are full of calcium, they also contain substances called oxalates, which lower the calcium absorption of those foods. So these greens aren’t considered good sources of calcium.
Find Calcium in Nuts
A handful of almonds gives you a decent dose of calcium. One-fourth a cup of roasted almonds provides you about 100 mg of calcium. Peanuts and Brazil nuts can also boost calcium in your diet. A handful of Brazil nuts (about nine nuts) contains about 60 mg of calcium. A cup of peanuts provides about 88 mg.
Find Fish for Calcium and Vitamin D
Fish with soft bones, such as canned salmon and sardines, are good sources of calcium and vitamin D. Three ounces of sardines, for example, nets you 325mg of calcium and 200 IU of vitamin D. Cooked ocean Atlantic perch and rainbow trout are also calcium-rich. And tuna is also a great vitamin D choice. Adequate intake recommendations for vitamin D vary from 200-600 IU daily. Ask your doctor for recommendations.
Beans Are Good for Your Bones
Beans are nutritional powerhouses that boast calcium. A cup of canned white beans, for example, has about the same calcium as half a cup of milk. For dried beans, soak them in water for a few hours, toss the water, then cook the beans in fresh water. This reduces a substance in the beans called phytate, which reduces the calcium absorption of those foods.
Beware of Sneaky Sources of Lactose
Watch out for hidden lactose. Milk products are often added to processed foods. If any of the following words appear on the product label, it contains lactose: Milk; lactose; whey; curds; milk by-products; dry milk solids; or non-fat dry milk powder. Lactose may also be added to medications, including birth control pills and antacids.
Adult Acne: What NOT To Do About It
(BlackDoctor.org) — When it comes to pimples, you can probably sympathize if not outright identify with those who suffer from obsessive-compulsive disorder. Here you have this unwanted presence on your face and according to most beauty advice you shouldn’t bother it. But surely, you can’t be expected to just let pimples take over.
Before discussing your reaction to uninvited guests, you need to understand the nature of the beast you are dealing with.
What’s On Your Face
• Whiteheads – pimples that get trapped under the skin.
• Blackheads – pimples similar in nature to whiteheads except the affected pore is not covered with skin so the contents turn black due to air exposure.
• Papules – inflamed pimples that if squeezed will yield nothing.
• Pustules – as the names suggests, these are pimples filled with pus that is generally released if squeezed.
• Nodules/cysts – pus filled pimples that are deep, painful, and ugly. They also carry a high risk of scarring if not handled appropriately.
Whiteheads, blackheads, and an occasional papule or pustule here or there are considered mild conditions. Chronic or numerous papules or pustules and cysts tend to suggest more serious problems that need professional attention.
Why Acne Occurs
There are numerous reasons why you may find yourself hosting the unwanted guests listed above. It could be genetic, due to medication, or due to a hormone imbalance. It could also be something as simple as hair, a natural substance called sebum, or even skin cells clumping together, forming a plug, and then getting attacked by bacteria. There is no single answer for why acne occurs.
What Not To Do About It
There is, however, some solid advice on how the situation should be handled. You should absolutely positively avoid prodding away at your face. No picking, no squeezing, no inserts objects into your pores.Otherwise, you run the risk of scarring, creating cysts, or promoting infection. Furthermore, when you squeeze pimples often what you remove are the fatty acids that are doing the clean work.
Some people conclude that oily skin is the culprit of their acne, and they attempt to leech the oil out of their skin by excessively washing their faces or using harsh chemicals, such as those that contain alcohols. But you shouldn’t try this, particularly not at home. Even oily skin needs moisture, and by trying to dry it out, you risk aggravating your problems and creating new ones.
How To Handle Unwanted Guests
At the first sign of a pimple you should use a spot treatment such as those containing benzoyl peroxide. In many cases, this will stop a bump in its tracks if applied as directed.
Tea tree oil is a good choice if you are looking for a natural alternative for commercial spot treatments. If you decide to go this route, use pure oil because products claiming to contain it as an ingredient often do not have large enough quantities to make a real difference. For best results, use tea tree oil and spot treatment.
Once your pimples can be described as ripe or mature, if you want to remove them, steam your face first for at least five minutes. Then, using the appropriate end of a sterilized comedome tool, try to gently remove the pimple. If it is resistant, don’t be insistent; go back to treating it and try another time.
Reducing Acne Risks
You should also take measures to reduce your chances of acne in the future. First and foremost, you should clean your face twice a day. Second, use oil free makeup. Look for products that are described as noncomedogenic.
Remember that a well moisturized scalp does not mean that your head needs to be extremely oily, as this can result in a condition known as pomade acne. Avoid it by limiting the amount of oil in your hair and when you do put moisturizing products on your scalp start about an inch from your hairline.
Also, if you are prone to acne or are suffering from an outbreak, consider getting chemical peels. These are often excellent acne management procedures.