Bird flu virus and rare strain concept illustration. iStock
December 2024: The CDC has announced the first case of bird flu in a human in the United States. The patient, who is over 65 is currently being treated in a hospital in Louisiana and diagnosed to be in critical condition at this time.
What is Bird Flu?
Bird flu, also known as avian influenza, is a virus that primarily infects birds, mostly from poultry, and some strains, such as H5N1 and H7N9 can infect humans. The infection in humans can result from close contact with infected birds or contaminated environments, as well as other humans through respiratory droplets or touching surfaces that an infected person had touched; however, human infections are rare but can be severe if you get infected.
Latest Statistics
A search on December 17, 2024, came up with the following Google AI Views statement: “As of November 4, 2024, the CDC has monitored over 6,700 people who have been exposed to infected or potentially infected animals. The CDC believes the risk to the general public is low, but people who have been exposed to infected animals are at higher risk.” “As of December 13, 2024, the CDC reports:
10,718 wild birds in 51 jurisdictions with bird flu
122,960,216 poultry in 49 states with outbreaks
845 dairy herds in 16 states with outbreak.”
How to Avoid Bird Flu
Use a common sense approach and avoid direct contact with live poultry markets or farms. If you live in a rural area, chances are higher that you may come in contact with an infected bird than if you live in a city.
Also, for those who are wondering, pigeons are generally less susceptible to bird flu, as studies have indicated that pigeons are not primary carriers of avian influenza viruses. There are some rare cases, but pigeons are generally unlikely to play a significant role in spreading the disease.
You might want to be generally cautious if you are on a farm or related environment, as other animals, such as cows, can also become infected.
Precautions
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Cook Poultry and Eggs Thoroughly: Ensure chicken, turkey, and other poultry are cooked to an internal temperature of at least 165°F (74°C).
Avoid eating raw or undercooked eggs.
Monitor Travel Advisories andavoid traveling to areas with reported bird flu outbreaks.
Keep pets away from birds, especially wild or stray birds. This can go beyond birds when dealing with pets. Any animal that looks injured or dead could be dangerous for your pet if it gets near it.
While there isn’t a universal vaccine for bird flu, seasonal flu vaccines can help reduce the risk of co-infection, which can lead to new strains.
Good hygiene is always recommended no matter what disease is out there, but this goes double if you are near infected animals. Be sure to wash your hands thoroughly with soap and water.
Use gloves and a mask when handling birds or poultry and even eggs.
What to Do if You Are Infected
If you suspect you’ve been exposed to bird flu or develop symptoms after contact with birds, seek medical advice promptly. Early treatment with antiviral medications may be effective.
Colder temperatures can be channeling. As the days grow shorter, they get darker earlier, and huddling inside becomes the norm and not the exception. However, winter can also bring opportunities to nourish yourself with foods that warm you up and boost your immune system. Here are some of the healthiest foods to eat during winter.
1. Root Vegetables
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Root vegetables (plants where the primary food source grows underground). Sweet potatoes contain beta-carotene, an excellent antioxidant that the body converts into vitamin A to support eye health and the immune system. It’s what gives sweet potatoes their orange color. Carrots and beets are also nutrient-rich, making them ideal for winter meals. They are packed with vitamins A and C, antioxidants, and fiber, which support the immune system and improve digestion.
2. Dark Leafy Greens
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Leafy greens are vegetables with edible leaves that contain healthy nutrients and are often dark green in color. Kale and spinach are two nutrients in this category. They are high in vitamins C and K, iron, calcium, and fiber which makes them great for maintaining strong bones, supporting blood health, and boosting immunity. Kale is especially rich in antioxidants and anti-inflammatory compounds, which help lower blood pressure and cognitive functionality.
3. Citrus Fruits
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Oranges, grapefruits, lemons, and limes are all in the citrus fruit category and provide an excellent source of vitamin C, which is vital for immune health. The antioxidants in these fruits help combat oxidative stress and may lower the risk of colds. Additionally, citrus fruits contain nutrients that support heart health and digestion.
4. Garlic and Ginger
Garlic has been shown to boost the immune system and reduce the severity of cold symptoms. Primarily because it is rich in sulfur compounds, which are excellent for their antioxidant properties and joint health. Ginger has anti-inflammatory effects and has been known to be soothing for sore throats, reduce nausea, and improve digestion.
5. Winter Squash
Winter squash varieties like butternut and spaghetti squash are rich in fiber, vitamins A and C, potassium, and antioxidants. The high fiber content in this food helps with digestion, while vitamins A and C play a role in immune health. The potassium in squash can also help regulate blood pressure and keep your heart healthy.
6. Oats
Oats are energy foods as they are high in fiber, particularly beta-glucan, which can lower cholesterol levels and support heart health. Oats are also rich in vitamins and minerals like iron, magnesium, and zinc, which help your immunity and metabolism. Oatmeal is one of the most popular foods that contain these nutrients. One person said she likes oatmeal for breakfast but adds additional nutrients that will help boost her immune system even more. She adds milk, turmeric, black pepper, cumin, chia seeds, blueberries, strawberries, and nuts*. Now that’s one healthy meal!
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7. Nuts and Seeds
Nuts* are very healthy for your energy and brain support. Seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. Walnuts, for example, are high in omega-3 fatty acids, which can reduce inflammation and support heart health. Don’t forget about chia seeds and flaxseeds, which contain fatty acids and fiber, aid digestion, and can stabilize blood sugar levels.
Check with your medical provider to ensure eating nuts is healthy for you.
8. Fermented Foods
These foods undergo a healthy process called fermentation, in which microorganisms such as bacteria and yeast break down the sugars and starches in the food.
Yogurt, sauerkraut, and kimchi are some of the fermented foods which help provide a healthier gut. This is important for immune function and helps improve digestion.
9. Fish Rich in Omega-3s
As we have mentioned in previous articles, omega-3 fatty acids have anti-inflammatory properties and support heart and brain health. Omega-3s are essential during winter when people are prone to seasonal affective disorder (SAD), as they can help improve mood. Additionally, they are high in protein and vitamin D, which is essential during the winter months when sunlight exposure is limited. Fatty fish like salmon, mackerel, and sardines are great sources of Omega-3s.
10. Pomegranate
Pomegranates are loaded with antioxidants and can be purchased as fruits or seeds (arils). Pomegranates are also a good fiber and vitamin C source, helping support the immune system and promote healthy digestion. Purchasing pomegranate juice would be beneficial all around as it contains the healthy nutrients in the seeds and the fruit.
Conclusion
Incorporating these nutritious foods into your winter diet can help keep you healthy, energized, and resilient against seasonal illnesses. Focus on various vegetables, fruits, healthy fats, and protein sources to meet your nutritional needs. Whether you’re cozying up with a bowl of soup, enjoying a citrus snack, or adding a handful of nuts to your meal, these healthy choices will support you through the cold months and keep you feeling your best. But don’t stop there. Stay on top of your health by using these recommended foods all during the year!
The vaccines you should take can vary greatly depending on your age, health, and season, so here is a general guide on the most popular vaccines available and when you should take them, but we highly recommend you consult your healthcare provider to ensure you receive all the vaccines tailored to your needs.
COVID-19 Vaccine and Boosters
Don’t think that COVID-19 is over. It is still here but less potent and contagious; however, you should still consider getting the vaccine or a booster if you have already begun taking the shots. More importantly, getting the vaccine or boosters is highly recommended if you have any of the following conditions.
People aged 65 and older.
Individuals with chronic health conditions (e.g., diabetes, heart disease, or weakened immune systems, etc.).
Pregnant or breastfeeding.
Additionally, if you are a healthcare worker, caregiver, or involved in working with patients,it is also recommended to get the vaccine.
Influenza (Flu) Vaccine
Flu activity usually begins in October and peaks between December and February. It can last until May sometimes. Same as with Covid, if you are over 65, pregnant, or have health conditions, it is highly recommended to get the shot. But in general, everyone should get vaccinated.
Shingles (Herpes Zoster) Vaccine
Shingles, also known as herpes zoster, is a viral infection caused by the varicella-zoster virus (the same virus responsible for chickenpox). It is a painful disease, so getting this vaccine is highly recommended. There is a slight age difference for this one. It is suggested that anyone aged 50 and older get the shot, and you should get two doses over a period of time.
How You Get Shingles
If you had chickenpox, the virus will remain dormant in your body and can reactivate later in life. It is not always the case, but why take the chance? Talk with your medical provider about getting the shingles shot.
Pneumococcal Vaccine
If you are over 65, and you are an adult with specific health conditions (e.g., chronic heart, lung, or liver disease), it is highly recommended to get the vaccine.
RSV Vaccine
The respiratory syncytial virus (RSV) is a contagious virus that infects the lungs. It is recommended for adults 60 and older.
How to Stay Updated
Review your vaccination records with your doctor.
Follow guidelines from organizations like the CDC, WHO, or your local news and health departments.
If you didn’t get your flu shot this year, get it now! We thought that would be an excellent place to start. Now, let’s talk about some illnesses more likely to occur during winter than in the other seasons and what you can do about them. Then, we will discuss the recommended foods that can help build your immune system as an additional defense.
1. Common Cold
Image by Mojca-Peter from Pixabay
Yes, you are more likely to get a cold during winter months because viruses thrive in cooler temperatures. Additionally, people tend to spend more time indoors or in close quarters when it is cold outside. Wearing a mask is up to you, but you need to be more mindful that the risks of catching a disease are usually more prominent during the colder months.
A hospital in Kansas during the Spanish flu epidemic in 1918. Wikimedia Public Domain
In 1918, a virus spread throughout the world, later known as the Spanish Flu. Back then, the world was stunned by this disease, and millions of people died. One hundred years later, we have made tremendous strides, and the flu is not as deadly as it was. Like the common cold, the flu is more prevalent in winter for the same reasons. We still need to adhere to the precautions recommended by our medical providers. Getting a flu shot is one of the significant recommendations.
3. Respiratory Syncytial Virus (RSV)
RSV is a highly contagious respiratory virus that infects the lungs, nose, and throat. Mostly among children, but adults too. It typically peaks during the colder months. It typically causes mild, cold-like symptoms but can lead to serious complications.
It spreads through respiratory droplets when an infected person coughs or sneezes and can live on hard surfaces for hours. Runny nose, coughs, sneezing, fever, and possible loss of appetite are the main symptoms.
4. Strep Throat
We all get sore throats from time to time, but if they accompany pain while swallowing, headache, and possibly fever, they are more serious and could possibly be strep throat.
Strep Throat is a bacterial infection that tends to spread more easily in indoor spaces; subsequently, in winter, the chances are higher that you can acquire it. It is more common among children and teenagers but adults can get infected as well.
5. Sinus Infections (Sinusitis)
Sinus infections can be triggered by colds or allergies, which are more common in colder months. Inflamed sinuses can cause discomfort and make it easier for infections to take hold. If you feel pressure in the ears, have nasal congestion, possible headaches or fever, you should contact your medical provider for follow up.
6. Norovirus (Stomach Flu)
Norovirus is a highly contagious gastrointestinal virus that often spreads in winter when people are in close quarters or from eating contaminated food (food poisoning), also called stomach flu. It usually starts with nausea and vomiting, but also diarrhea and possible stomach cramps. It normally lasts from 24 to 48 hours.
7. Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder is a type of depression that occurs during the winter months due to reduced sunlight exposure, which can disrupt the body’s internal clock and affect mood. There are medications for this. Additionally, some people find brighter lighting inside to be helpful.
We have previously discussed healthy foods and vitamins and suggested some great meals that keep you healthy. Now, we will drill down to brain food and suggest some foods and nutrients to keep your cognitive systems working the best they can.
Note: Some individuals may have specific health conditions impacted by the foods mentioned below. It’s always advisable to consult a healthcare professional to ensure these foods won’t adversely affect your mental or physical well-being.
Grilled Salmon with Quinoa and Vegetables
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Salmon: A great source of omega-3 fatty acids. In the case of brain health, they contain DHA, which is essential for the brain to maintain proper structure and functionality.
Quinoa: A set of complex carbohydrates. Let’s break this down. Carbohydrates are energy food, to put it simply. There are two types of carbohydrates. Simple, which consists of one or two sugar molecules, and Complex Carbohydrates which are long chains of sugar molecules. Both are excellent in supplying energy to your body and helping your brain and digestive system function better.
Vegetables: Incorporating a variety of colorful veggies like broccoli and carrots to supply antioxidants that protect brain cells from oxidative stress.
Spinach and Mushroom Omelette with Whole-Grain Toast
Spinach: Vitamin K regulates calcium in the brain. If there is too much calcium, it could be a potential risk factor for Alzheimer’s disease. Spinach is known to have an abundance of this vitamin.
Mushrooms: Another antioxidant nutrient.
Whole-Grain Toast: Any foods with whole grains, including whole wheat bread, are loaded with nutrients like fiber, B vitamins, vitamin E, and magnesium, all of which are essential in maintaining healthy cognitive function.
Blueberry, Walnut, and Greek Yogurt Parfait
Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free Image
Blueberries: One of the most popular fruits for a healthy life, are packed with antioxidants. As far as brain health is concerned, they contain flavonoids, which are found in plants and are known for their antioxidant and anti-inflammatory properties. These properties, in turn, have been shown to improve memory and cognitive function.
Walnuts, Almonds, and Peanuts: All provide essential nutrients for brain health and include omega-3 fatty acids and vitamin E.
Greek Yogurt: Most everyone loves yogurt, so make sure you have some on a routine basis, as they are rich in probiotics and protein, which support gut health and neurotransmitter production in the brain.
4. Kale and Lentil Soup with Turmeric
Baby kale salad leaves. Graphic Stock
Kale: It is a leafy green vegetable and is known to be a powerful nutrient that is rich in vitamins K, A, and C, fiber, antioxidants, and vitamins A, C, and K, as well. Great for the heart and immune system, too!
Lentils: A contribution to cognitive function and sustained energy.
Turmeric: Contains curcumin, another nutrient with antioxidant capabilities. Great for supporting the health of many parts of the body, including the brain. In fact, studies have shown that turmeric can slow down the aging process and help with depression as it contains levels of serotonin, a neurotransmitter associated with mood regulation.
Avocado, Tomato, and Mozzarella Salad with Olive Oil
Avocado: This vegetable helps maintain proper neuron transmission. It is rich in monounsaturated fats which have unique properties that can support brain health and also heart health.
Tomato: Everyone loves tomatoes, so keep it up as they provide lycopene, an antioxidant that may help protect brain cells from damage.
Mozzarella: Your local pizza shop will be happy to tell you the benefits of mozzarella. This cheese offers protein and calcium, which are essential for neurotransmitter release and also muscle function.
Olive Oil: Like avocados, olive oil contains monounsaturated fats and antioxidants
Summary
Integrating these meals into your diet can help ensure you’re consuming the right variety of nutrients that can support cognitive function and brain health, but don’t follow these guidelines to a T. Get creative! Mix and match for your breakfast, lunch, and dinner.
Do some additional research as well, since there are a lot more foods out there that will help support your brain health, as well as your full body health!
And remember, always speak to a health professional regarding these food suggestions if you have any concerns that they may not be beneficial to you.
Providing the brain with the proper nutrients is essential for our cognitive health. This article serves as a supplement to our article about the Top Foods for the Brain. In that article, we discussed what foods are best to eat for your brain health. Here, we will delve deeper by discussing the nutrients in these foods and how these nutrients help support brain health.
If you want to skip the science of these nutrients and get the list of foods that are good for your brain and why, just scroll down.
Let’s begin.
1. Omega-3 Fatty Acids
Salmon Steak with Butter Toast. iStock
Polyunsaturated fatty acids, which are found in omega-3 fatty acids are healthy fats, as opposed to saturated fats and trans fats. They are essential for brain and heart health. Ok, we probably already scared you off with the term polyunsaturated, so let’s break this down, starting with what a fat is.
What is a Fat?
A fat is a type of nutrient that your body uses for energy. It is a lipid. Oh boy, here is another term that may be confusing you, but don’t worry if you don’t know what that is. We are going to define it right now.
What is a Lipid?
If you remember chemistry, A lipid is primarily made up of carbon (C), hydrogen (H), and oxygen (O) atoms, which allows it to store a lot of energy in a small space. This energy can be held over or later used when required.
For those of you in the electronics industry, that would be equivalent to storing energy in a capacitor.
For you chemistry buffs, the chemical breakdown is Glycerol (C₃H₅(OH)₃).It is a small, three-carbon molecule with three hydroxyl groups (-OH). Glycerol acts as the backbone to which the fatty acids attach.
So What are Fatty Acids?
These are long chains of carbon (C) and hydrogen (H) atoms, with a carboxyl group (-COOH) at one end. The length of the chain and the number of hydrogen atoms attached vary, which changes the type of fatty acid.
And the Rest
“Poly” means many.
“Unsaturated” means that the fat has more than one double bond in its carbon chain, meaning that, in its simplest definition, it is two atoms that share two pairs of electrons. (A single bond is two atoms that share the same one electron).
These double bonds create multiple bends, which makes it harder for the fat to pack tightly together. That’s why polyunsaturated fats (like vegetable oils) are liquid at room temperature.
Example:
Let’s Imagine a fat molecule to be a string of beads. In saturated fats, all the beads are tightly packed together, like a straight bracelet with no gaps, but In polyunsaturated fats, some beads are missing (the hydrogen atoms), creating bends in the string. This makes the string loose and flexible, which is why these fats are more fluid.
Because these bends stay liquid, they are healthier for your body because they don’t clog up your arteries the way solid fats can. So, the chemical breakdown of polyunsaturated fats simply means they have multiple double bonds in their carbon chain, giving them flexibility and health benefits.
Some food sources with omega-3 fatty acids: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts
2. Antioxidants
Chemical diagram showing antioxidant donates an electron to free radical.
Antioxidants help protect your body from damage caused by free radicals, which contain atoms that are missing electrons in their outer shell. Because of this imbalance in the atoms, they become unstable, leading to cell damage. The result is more risk of diseases, such as cancer and heart disease.
Free radicals are produced naturally in the body, but can also result from environmental factors such as pollution, radiation, and smoking.
Foods that contain antioxidants:Berries (blueberries, strawberries), dark chocolate, green leafy vegetables (spinach, kale), and nuts.
Benefits: Protects brain cells from oxidative stress, which means there are too many free radicals in the body, and that is not good or healthy.
3.B Vitamins (especially B6, B9, B12)
These vitamins are important for energy production and healthy communication between neurons (called neurotransmitter synthesis), which reduces loss of brain cells, called cognitive decline.
Foods that contain vitamin B:Eggs, leafy greens, legumes, poultry, fish.
4. Vitamin E
Vitamin E acts as a powerful antioxidant, which we explained about above.
Here are some foods that provide the benefits of vitamin E. Almonds, sunflower seeds, spinach, avocados.
5. Magnesium
Magnesium helps maintain proper communication between brain cells. It also
helps prevent cramps, spasms, and muscle stiffness.
Foods that contain magnesium are dark leafy greens, nuts, seeds, and whole grains.
6. Choline
A crucial element for the production of acetylcholine, which is a neurotransmitter involved in memory and learning.
Eat eggs (especially the yolk), liver, soybeans, and beef.
7. Zinc
Like magnesium, zinc also supports communication between neurons, improving memory, learning, and reducing the risk of cognitive disorders.
Foods that contain zinc: Oysters, meat, pumpkin seeds, chickpeas
8. Polyphenols
These are nutrients found in plants and there are many, but for brain health, flavonoids, which are chemicals found in plants and are one of the most researched groups of polyphenols, comes out top for brain health. They are powerful antioxidants that protect the brain’s neurons and they promote better blood flow to the brain.
Photo: Pixaby
Foods that contain flavonoids: Coffee, Green tea, red wine (in moderation), dark chocolate, fruits like apples and grapes
Summary
Fatty acids are necessary components of our daily diet and of this group, polyunsaturated fats, are generally healthier for the brain and body. Antioxidants fight off free radical damage, which , if not checked, can lead to cell damage and increased risk of disease.
B vitamins are vital for neurotransmitter synthesis, while vitamin E acts as a powerful antioxidant. Magnesium maintains the brain cell communication elements. Choline produces a neurotransmitter involved in memory and learning. Zinc supports neuronal communication, and polyphenols, particularly flavonoids, protect brain neurons and promote better blood flow.
Omega-3 fatty acids are found in fatty fish, flaxseeds, and walnuts. Antioxidant-rich foods include berries, dark chocolate, and leafy greens. B vitamins are present in eggs, legumes, and poultry. Vitamin E sources include almonds and avocados. Magnesium-rich foods are leafy greens, nuts, and whole grains. Choline can be obtained from eggs, liver, and beef. Zinc is found in oysters, meat, and pumpkin seeds. Flavonoid-rich foods include green tea, dark chocolate, and certain fruits.
Incorporating these nutrient-rich foods into a balanced diet supports overall brain health and cognitive function.
It is important to remember that a diverse and well-rounded diet is key to obtaining the full spectrum of benefits. Additionally, lifestyle factors such as regular exercise, adequate sleep, and stress management contribute significantly to maintaining optimal brain function and reducing the risk of cognitive decline.
By incorporating a balanced diet rich in these nutrients, you can help optimize your brain function, support memory, and potentially reduce the risk of cognitive decline as you age.
A Word of Caution
Keep in mind that some of these health benefits may have alternate results depending upon your health and diet. It is aways a good idea to consult with a medical professional if you have a particular health condition or have questions about consuming any of the foods and nutrients described above.
When we are at night clubs, parties, social gatherings, or just in our own house, the temptation to drink alcohol can be overwhelming, especially for those of us who are frequent drinkers. Still, we know what it can do to our bodies, the least of which is our brains.
That said, we will not dwell on every aspect of what this potentially dangerous liquid can do to each of our bodies. Instead, we will focus on just one organ—the brain.
Think of this article as a handy guide for those who want a quick summary of the issues related to what alcohol can do to our brains. We will, of course, supply links where you can get further information if you like. Let’s start!
In the Beginning
When you drink alcohol, your body will absorb it pretty quickly, mainly through your stomach and small intestine, especially for those not experienced with drinking this substance. It doesn’t take long before it gets into your bloodstream, and then the dangers begin.
Your Brain
How does alcohol affect our brains? This is the organ most of us want to know about. Well, here’s the rundown.
It affects our neurons. What does that mean? If you recall our article on neurons, they are cells in the brain that transmit information to and from the nervous system. Just imagine what can happen if this information is transmitted incorrectly! Alcohol does this by disrupting the communication between the neurons, which can lead to all kinds of risky endeavors. Let’s delve deeper.
Impaired Distance
Defective Neurons in the Brain Can Cause this or Worse!iStock
Because the neurons are not communicating correctly, alcohol will impair your brain’s ability to process distance. It’s that straightforward. It will slow down your brain’s reaction time and disrupt your depth perception, making it harder to accurately judge how far away objects are. Additionally, reacting quickly when those judgments are thrown off makes it difficult.
Bottom line: It makes it difficult to tell how far away things are or how to get around them properly.
How does alcohol make you drunk?
It’s Depressing
Alcohol is a depressant, which means it slows down your brain functions. This happens because alcohol affects your central nervous system, and your central nervous system communicates with your brain. Putting 2 and 2 together, you have a potential catastrophe if you are drunk and operating a motor vehicle. Even if your neurons communicate correctly (and let’s be honest, they probably won’t be if you’ve had too much), it can lead to some pretty dangerous situations. If you’re driving and a car suddenly hits the brakes in front of you, or if someone steps out onto the street, your reflexes won’t be quick enough to hit the brakes in time.
Bottom Line: Your coordination and judgment will be severely impaired.
I Don’t Remember Anything!
Driver who was caught driving drunk at night. iStock
This blog would not be complete without discussing what this drug does to your memory.
First, let’s talk about the hippocampus. This is the part of our brain that helps us create new memories, but it doesn’t like alcohol much. This is why people sometimes experience blackouts or just don’t remember anything from the previous night when they had a few too much.
This annoying event occurs because your neurotransmittersare disrupted. These are the communicative chemicals that are transmitted between the neurons. And these chemicals, like glutamate, are crucial for making and recalling memories.
If someone keeps drinking heavily over a long period, it can lead to even more serious memory problems. Prolonged drinking can actually damage brain cells and might lead to cognitive decline or conditions like alcohol-related dementia so with this type of drinking, your long-term memory can be damaged, but worse, you can have problems remembering things with your day-to-day activities, so get ready for that pink slip!
If that’s not enough to keep you from alcohol, there is Wernicke-Korsakoff syndrome. This is a serious memory disorder that affects individuals who drink heavily for a long time, mainly because they’re lacking thiamine (that’s vitamin B1). It causes severe memory loss, confusion, and trouble creating new memories.
Impair your depth perception. This is perhaps the most dangerous factor, as you can get hurt just walking down the street, and if you are too ignorant to drive, you can injure or kill yourself or others. Yes, we are being very blunt here!
Not thinking clearly. Disruption of normal brain communications can lead to disorientation, subsequently causing you to go somewhere you shouldn’t be physically. If driving (yes, we are including the obvious), you can end up on the wrong side of the road, resulting in possibly killing others or yourself.
Depression. Besides the awful feeling, your reaction time is diminished.
Conclusion
Drinking alcohol can have a variety of effects on the brain, ranging from impaired judgment to long-term damage, but its most immediate and dangerous consequence is drunk driving. Driving under the influence endangers the driver and other road users. The severe consequences include accidents, potential fatalities, and, of course, having to deal with legal consequences that can range from getting arrested to being sued (or both).
Acting responsibly, planning ahead, and avoiding driving while intoxicated is essential to prevent these outcomes. The choice to drink and drive can have irreversible impacts, but by making more intelligent decisions, you can protect yourself and others on the road.
iStockYou have probably picked up a vitamin bottle and read its ingredients. After all, why would you not if you were interested in purchasing the item? But what do these numbers mean, especially the ones that say 110%, 120%, and so on? How could any ingredient be over 100%? We will break this down and explain this confusion.
Percent Daily Values
Let’s start with the most curious of questions. What do daily percentage values mean? It’s based on your body’s requirements for that particular nutrient, so 40% DV would mean your body is getting 40% of the 100% required for that specific ingredient. The vitamin bottle in the picture states that each tablet has 1111% vitamin C. You might be asking yourself, isn’t that a lot to consume per day? Research has shown that, in general, consuming less than 2000% of vitamin C is acceptable, but over 2000% can lead to digestive issues and other side effects.Of course, since all our bodies are different in one way or another, these are generalizations, but experts rely on these numbers as a reliable guide. The %DV ratings are based on a 2,000-calorie diet, a general reference point. Your daily values may be higher or lower depending on your caloric needs.
For low Daily Value percentage values listed, such as 5%, all is not lost, as this may be helpful for those who want to watch out for foods that contain unwanted ingredients, such as saturated fat and cholesterol.
What is a Calorie?
It’s all about energy, more specifically, how much energy your body uses, which is measured by the rise in the temperature of one kilogram of water by one degree Celsius. Yes, it is referenced using the metric system, but note that one kilogram equals 0.02835 ounces, so 100 kilograms equals 2.825 ounces. If we round off the numbers for simplicity and heat .03 (3%) of an ounce of water (one kilogram) until it goes up 1 degree (Celcius), we have expended one calorie of energy. If we heat 3 ounces (85 grams) of water one degree (on the Celsius scale), and remember the formula of 1 calorie per gram per degree Celsius, that would equate to 85 grams X 1 degree Celsius = 85 calories.Simply put, one calorie generally refers to a certain amount of energy in a food serving.
Diving Deeper
The above is based on water, H20 to be exact, but different nutrients have different heat capacity equivalencies, called specific heat capacity. For example, the specific heat capacity of sodium is 1.228.
Nutritional Information
Food containers also contain information about nutrition. Let’s define what they mean.
Serving Size: In very general terms, one serving size of food is about ½ cup.
Calories: We discussed calories above. They generally correspond to the amount of energy exerted when an ingredient is heated to one degree Celsius.
Total Fat: Fats are nutrients that provide energy. They also help the body absorb vitamins, but we have to be alert to the types of fats in foods because not all fats are good for us. The bullet points below refer to the amount of fat in one serving.
Saturated Fat: Found in foods processed from animals, such as cheese. This type of fat is often associated with higher cholesterol levels.
Unsaturated fats: Foods found in plant-based oils, such as nuts and fish. Good for heart health.
Trans Fat: An unhealthy type of fat that should be avoided.
Cholesterol: The amount of cholesterol in one serving.
Sodium: Sodium is salt, so the number indicates the amount of salt present in one serving. Those who have certain heart conditions might want to pay attention to the amount of salt mentioned on the label.
Total Carbohydrates: Includes all types of carbohydrates, usually broken down into:
Dietary Fiber: The amount of fiber is essential for digestive health.
Sugars: Total amount of sugars, sometimes including added sugars.
Protein: Proteins are essential nutrients for your health. The more this ingredient is listed, the better it will be for your overall health.
Conclusion
When purchasing food, pay attention to their labels. These listings help us stay on top of our nutrition health. Some of the major points to remember are:
Serving Size: Tells you how much you should eat in one go. Then, we have Calories, which are basically the amount of energy you get from that portion.
Nutrients: Here, you’ll find details on fats, carbohydrates, proteins, vitamins, and minerals. It’s like a snapshot of what’s in your food.
% Daily Value, or %DV: Shows you how much each nutrient contributes to your daily diet. So, if you’re trying to keep track of your intake, this can be pretty handy.
And don’t forget about the Ingredients list! It’s usually arranged from most to least in the product.
Having a good grasp on these labels can really help you make smarter choices about what you eat and subsequently make you a more healthy person!
In our article “EHR and ICD-10 Explained,” we discussed the importance of healthcare privacy (Protected Health Information—PHI) and the legal consequences that a medical provider can face if he/she violates the Health Insurance Portability and Accountability Act of 1996 (HIPAA).
HIPAA was enacted on August 21, 1996, and is designed to (as stated in its General Rules section of their website the following):
Ensure the confidentiality, integrity, and availability of all e-PHI they create, receive, maintain or transmit;
Identify and protect against reasonably anticipated threats to the security or integrity of the information;
Protect against reasonably anticipated, impermissible uses or disclosures; and
Ensure compliance by their workforce.
Here’s one example of a HIPAA violation that went to the extreme and which signifies the importance of being vigilant so as not to breach PHI rules.
Surgeon Arrested for HIPAA Violations
A cardiac surgeon, Huping Zhou, was sentenced in April 2024 to four months in jail. He acquired patient records after being fired from the UCLA School of Medicine in 2003 and viewed them 323 times over a three-week period.
Zhou accessed the medical files of his coworkers and the confidential records of celebrities who were patients at the UCLA School of Medicine at one time or another after he was let go from the position.
Zhou pleaded guilty but claimed ignorance, as his lawyer stated that UCLA did not provide adequate training on the consequences of accessing confidential patient files at the time. That was not convincing enough for the court, and Zhou was sentenced and ordered to pay a $2,000.00 fine. This was the first time a person had been jailed for violating HIPPA privacy rules.
The US Government Takes PHI Very Seriously
It is evident that the government is taking HIPAA PHI infractions quite seriously and will take action against those who violate it. Although the case against Zhou was the first verdict for jail time, instances like this are not uncommon when it comes to violating the rights of celebrities.
The government appears to be making it clear that breaches in healthcare PHI will not be tolerated. It conveys that adequate HIPAA training is essential within healthcare provider organizations.
Before we delve into the health of water, let’s define a few terms related to this subject.
Acidity: Acidity means that an element (in the periodic table) can donate protons or accept electrons. Not all elements can do this, but for those that can donate protons, it happens during chemical reactions. One example is sulfuric acid, which can cause two protons to be donated. So, the underlying idea is to understand that any substances called ‘acids’ have the ability to donate protons in chemical reactions.
Alkalinity: This process counters the hydrogen ions that enter a water body or solution. This action helps maintain the pH relatively stable, preventing it from becoming too acidic, which is not good for the environment, specifically drinking water.
pH: pH, which stands for “potential of hydrogen,” is a scale that measures the acidity or alkalinity of a substance. Its numeric representation ranges from 0 to 14. Specifically, it indicates the concentration of hydrogen ions in a solution. A pH of 7 is considered neutral, while values below 7 are acidic and above 7 are alkaline.
Yes, water can taste good, and it’s related to pH. Let’s take a look.
The pH of drinking water can vary depending on various factors, such as the original source of the water and the process by which the water is treated. Drinking water with a pH between 6.5 and 8.5 is considered healthy, but water below 6.5 may taste acidic (remember, acidity means atoms that can donate protons). Water with a pH above 8.5 may taste bitter but contain dissolved minerals like calcium and magnesium.
Acidic vs. Alkaline Water
pH value scale chart for acid and alkaline solutions. iStock
As mentioned, water with a pH below 6.5 is considered acidic. Water with pH levels on or below 6 is considered lightly acidic and generally safe to drink. However, highly acidic water (below pH 5) can not only be harmful to our health but can cause such things as plumbing fixtures to begin to corrode. And if that’s the case, just think what it can do to your teeth!
Water with a pH above 7 is known as alkaline and in contrast to acidic water, alkaline water is known to have some health benefits. One study done in 2020 with mice showed it helped improve the aging process.
Maybe that’s because our bodies tend to be more alkaline naturally by a slight margin, with pH levels ranging from 7.35 to 7.45. In so doing, water within these levels can help support the body’s natural pH balance and maintain ideal hydration, so it is recommended to stay within this range when drinking water; however, many scientists believe that, in general, drinking alkaline water with a pH level of around 8 may be more beneficial in terms of hydration and bone health. It may also assist in the antioxidant process. But more scientific research is needed.
But let’s not overdo it. Drinking alkaline water excessively may alter the body’s pH balance too much, leading to negative health issues, such as disturbing the digestive system and causing acid reflux, and can possibly cause alkalosis, which can result in various health issues.
Drinking water with a pH that deviates significantly from the body’s natural pH on either side will most likely disrupt our internal processes and can potentially lead to more severe health issues. For instance, highly acidic water may irritate the digestive system and contribute to conditions like acid reflux, while highly alkaline water can also cause digestive issues and skin irritation.
Water Treatment and pH Adjustment
When living in the Bronx, this author’s father once said, “NYC water is the best water you can drink,” and he’s right. Just think of the consequences if 8.5 million people drink water that is not treated correctly!
Water treatment facilities adjust the pH of drinking water to ensure it meets regulatory standards and is safe for consumption. Common methods for pH adjustment include adding alkaline substances like lime or sodium hydroxide to raise pH or using acids like carbon dioxide or sulfuric acid to lower pH. The water is also tested frequently.
Testing and Monitoring pH
iStock
Water treatment plants regularly test and monitor pH to ensure quality and safety. Home testing kits or DIY tests are available if you’d like to test your water’s pH.
Conclusion
The ideal pH range for drinking water is between 6.5 and 8.5.
pH is a critical factor in determining the quality and suitability of water for drinking. Healthy water typically falls within a pH range of 6.5 to 8.5, which is compatible with the body’s natural pH balance and supports optimal hydration.
In general, water with a pH level below 6.5 is considered acidic, and Water with a pH level above 7 is alkaline. To easily remember which side of the pH scale is acidic and which is alkaline, use the phrase “Highline Alkaline.” This mnemonic links to the famous High Line park in NYC, helping you recall that alkaline substances are on the higher end of the pH scale, while acidic substances are on the lower end.
Proper pH levels in water ensure its safety and taste. Regular testing and pH monitoring help identify deviations from the optimal range and facilitate appropriate corrective measures to maintain water quality and health.
Bird flu virus and rare strain concept illustration. iStock
