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Omega 3 Fatty Acids: Benefits, Sources and More

Illustration of Omega 3 Fatty Acids — Source: Free Images

Overview

How many of us have heard our parents say “Eat your fish! It is brain food!”? Well, even if you were a spiteful kid and didn’t listen, take note – they are right!

Omega 3 fatty acids are polyunsaturated fatty acids – a covalent bond that contains four electrons in the outer shell of the atom. They are found in sunflower, and flaxseed oils, as well as fish and walnuts, which are essential nutrients that play a vital role in the functioning of the human body, especially the brain, but your body cannot make these fatty acids. To nourish your body with these important ingredients, you need to eat the proper foods that contain them.

This guide will provide you with all the information you need to know about Omega 3 fatty acids, including their benefits, sources, recommended daily intake, and more. You will learn why they are essential for optimal health and how to incorporate them into your diet.

With this information, you can make sure you are getting the most out of these nutrients and living a healthier life. Let’s get started!

Starting at the Beginning – What are Omega-3 Fatty Acids?

Plate of uncooked salmon — Image by Piotr Eliasz from Pixabay

As mentioned, these are a type of polyunsaturated fatty acids (PUFAs) found in certain plants and marine animals.

They are considered essential nutrients for humans because the body is unable to produce most of them and consequently, we must get them from the food we eat.

There are three types of Omega 3 fatty acids:

- - Alpha-linolenic acid (ALA): ALA is found in plants, and is the only type of Omega 3 fatty acid that the human body can produce. However, the human body can only convert a very small percentage of ALA into EPA and DHA.

- - Eicosapentaenoic acid (EPA): Found in fish and fish oils

- - Docosahexaenoic acid (DHA): Also found in fish and is an important nutrient for normal brain function in adults. Additionally and even more essential, DHA plays a significant role in the development of the brain of infants. Experts have repeatedly stated that consumption of DHA in your diet will improve your learning ability, and lack of it has been related to a deficiency in learning.

Plant sources are mostly ALA (Alpha-lipoic acid) – A naturally occurring compound, but very little is converted into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Therefore, it is important to consume more ALA foods that convert into EPA and DHA.

Benefits

Omega 3 fatty acids are an essential part of the function of the cell receptors. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis,

Besides improved brain health, these healthy fats have additional benefits that include improved heart health, possible reduced cancer risks, and other conditions such as mood and reduced inflammation. Let’s take a look at each of these benefits in more detail.

- - Improved heart health: Helps to reduce triglycerides, blood pressure, and cholesterol levels. These three factors are important for heart health and reduce the risk of heart disease.
  - Improved mood: Helps to reduce the risk of depression and promote feelings of happiness, and as mentioned, they help to promote brain health and may assist in improving symptoms of attention-deficit hyperactivity disorder (ADHD).
  - Reduces risk of dementia: Helps to reduce the risk of developing conditions like Alzheimer’s and dementia. They also help to improve symptoms associated with depression, ADHD, and anxiety.
  - Reduced inflammation: Omega 3 fatty acids help reduce inflammation throughout the body, which can lead to reduced risk of diseases like arthritis.
  - Other benefits: Helps to reduce blood sugar and blood pressure, improves skin health, and promotes weight loss.

Sources

Package of Flax Seeds — Seeds such as Flax and Chia can be found in any major grocery store. Photo: ©SMS

Flaxseeds, chia seeds, walnuts, fish, marine algae, and fish are some of the main sources of omega-3 fatty acids.

Let’s take a look at the different sources of omega-3 fatty acids and their benefits.

- - Flaxseeds: Flaxseeds are a great source of ALA, which can be converted into EPA and DHA. The seeds are also rich in fiber and have a nutty taste and texture. They can be added to salads, baked goods, or other dishes.
  - Chia seeds: This is a great source of ALA and fiber. They can be mixed into yogurt or added to salads.
  - Walnuts: Walnuts are a great source of ALA and also provide some protein and healthy fats. They can be added to salads or eaten as a snack.
  - Fish: Fish is the best source of EPA and DHA and can be eaten regularly. Fish is also a great source of protein as well.
  - Marine algae: Marine algae is a good source of EPA and DHA, but it is much less common than fish. It can be consumed as a powder or in capsules. Marine algae are also rich in other minerals.

Best Fish for Omega 3

Salmon on a plate — Photo: Graphic Stock

Researchers have said that the following are your best sources of omega-3 fatty acids:

- - Salmon
  - light tuna
  - Sardines
  - Cod
  - Atlantic mackerel
  - Herring
  - Trout

Recommended Daily Intake

The recommended daily intake (RDI) of Omega 3 fatty acids varies between different age groups. The RDI of Omega 3 fatty acids for infants is 0.5 grams, while it is 1.5 grams for adults.

The RDI increases with age, which is important to remember. It is also important to note that these RDIs are based on ALA, not EPA or DHA. Although the RDIs are based on ALA, it is important to get enough EPA and DHA in the diet to promote health.

Let’s take a look at how much Omega 3 fatty acids each age group should consume.

- Infants: 0.5 grams
- Babies are not able to consume fish, which is the best source of EPA and DHA. Breast milk contains some Omega-3 fatty acids, but it is important to supplement with additional Omega-3 fatty acids. Talk to your doctor about the best infant formula and infant formulas with added Omega 3. – Children: 1.5 grams
- Children are growing and their brains are developing. It is important to ensure that children consume enough Omega 3 fatty acids to promote proper brain health. Fish is the best source of EPA and DHA and can be eaten regularly.
- Teenagers and adults: 5 grams – As we get older, we are less able to convert ALA into EPA and DHA. It is important to get enough EPA and DHA in the diet, especially as we age. It is also important to eat a healthy and balanced diet during this time to ensure that the body gets everything it needs.
- Pregnant and breastfeeding women: 6 grams – It is important to get enough Omega 3 fatty acids when pregnant and breastfeeding to ensure proper brain development in the baby. Fish is the best source of EPA and DHA and should be eaten regularly.

How to Incorporate Omega 3 Fatty Acids Into Your Diet

It can’t be emphasized enough that the best way to get these fatty acids is to eat more fish and marine algae.

- - Eat more fish – Fish is the best source of EPA and DHA and can be eaten regularly. You can also eat other marine animals like shellfish, but it is best to limit these.
  - Eat more plant-based sources – Flaxseeds, chia seeds, and walnuts are great sources of ALA. You can add them to salads, baked goods, or add them to yogurt. – Eat more marine algae
  - Marine algae is the best source of EPA and DHA. It can be consumed as a powder or in capsules.
  - Take fish oil supplements. Fish oil supplements can be taken regularly to get the recommended daily intake of Omega 3 fatty acids.

Potential Risks

The main risk is consuming too much fish and not getting enough nutrients from other food sources. It is important to get nutrients from other foods to avoid an imbalance in the diet. Another potential risk is consuming too many marine algae and not consuming enough other nutrients.

All in all, consuming too much Omega 3 fatty acids is not likely to cause any serious side effects. It is important to consume the recommended daily intake to get the benefits associated with them. Besides, marine algae are rich in minerals and vitamins, so it is unlikely to cause any side effects. Fish oil supplements, on the other hand, are not as rich in nutrients, so it is important to get enough nutrients from other sources to avoid an imbalance in the diet.

Supplements

If you are having trouble incorporating enough Omega 3 fatty acids into your diet, supplements can be a great option.

Surprising Health Benefits of Pickles!

Pickles might make a great addition to your burgers and sandwiches, but did you know that they could also benefit your health? Whether you are a fan of sweet pickles, dill pickles, or even pickled vegetables, these crunchy delights can add more than add flavor to your meals.

Pickles are a great source of probiotics (good bacteria) and have various other health benefits that you may not have known about. From helping to improve digestion to fighting off inflammation, pickles can be a nutritious and delicious snack in your diet.

Read on to find out more about the surprising health benefits of pickles that you need to know about.

What are Pickles?

Pickles are food made by the process of fermentation (the chemical breakdown of a substance by bacteria). They can be made from many different types of vegetables, but the most common are cucumbers, cabbage, carrots, onions, and peppers.

They can be either sweet or sour and are often eaten on their own as a snack, as a side to a meal, or as a topping for burgers and sandwiches. You can make your own pickles at home or buy them from a store where you can get different varieties like dill, kosher, and garlic. They can be either a sweet or sour side dish that has been made by adding vinegar and some spices to the vegetables.

Nutritional Value

This veggie is a great side dish that is high in fiber and low in calories, making it not only a tasty option but a healthy one too. A 100-gram serving of pickles provides around 10% of your daily fiber requirement and is rich in vitamins and minerals.

Health Benefits

Improved Digestion with Probiotics

Pickles are beneficial for digestive health. Eating them can help improve your digestion and has even been used to treat diarrhea and constipation.

Source of Vitamin K

This vitamin is commonly found in cabbage. It plays an important role in blood clotting and has even been linked to reduced risk of certain cancers, and plays an important role in blood clotting.

May Help Reduce the Risk of Diabetes

Eating pickles has been shown to reduce the risk of diabetes, and researchers believe that the probiotics found in pickles are responsible for this effect. They have been shown to improve insulin sensitivity, which is beneficial for those who are at risk of developing diabetes.

May Help Lower Blood Pressure

The probiotics in pickles have been shown to reduce blood pressure, which can help reduce the risk of heart disease.

May Help Fight Inflammation

Scientists believe that the probiotics found in pickles are responsible for this effect. Probiotics have been shown to reduce inflammation in the body, which has many health benefits including helping to relieve joint pain caused by arthritis.

How to Include Pickles in Your Diet

Even though they are healthy, you need to keep in mind that they are still a high-sodium food, so you should not overindulge in them. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins.

Eating pickles with your sandwich or burger is a great way to add flavor and is a healthy option for those on a low-carb diet. You should aim to eat pickles as part of a healthy diet rich in vegetables, fiber, and vitamins. Eating them with your sandwich or burger is a great way to add flavor and is a healthy option for those who are on a low-carb diet.

Conclusion

Pickles are a delicious and healthy snack that you can enjoy as part of a healthy diet. These crunchy delights are not only a great addition to your sandwiches and burgers, they are also high in fiber and provide many health benefits. Pickles are a great source of probiotics, are low in calories, and contain many vitamins and minerals.

Healthest Sugar Substitutes as Sweeteners

July 2023 Update – Aspartame

Note: As of July 2023, aspartame has been approved by the FDA and designated safe for human consumption; however, this doesn’t rule out ongoing studies that say there still can be a cancer risk.

Taking into account the FDA ruling, it is logical to conclude that although some research hasn’t eliminated the cancer risk, the probability of acquiring this disease is extremely low.

The World Health Organization (WHO) tends to agree with this premise. According to AARP’s article “Are Artificial Sweeteners Bad for You“, WHO was quoted as saying, “an adult weighing approximately 150 pounds would need to drink, for example, between nine and 14 cans of diet soda a day to exceed that limit.”

In conclusion, there is no hard-core fact that proves aspartame is not harmful in some way, but being that not one of these organizations’ expert researchers cannot substantiate the effects of this sweetener one way or another, taking it should be left at an individual’s discretion.

March 2023 Update – Erythritol

A recent study by the Cleveland Clinic for the artificial sweetener Erythritol is possibly linked to heart attacks and strokes.

Not only has this sweetener been gaining popularity, but it has been recommended for the Keto diet as well. This study is very recent, so we are assuming those who are recommending Erythritol will be reviewing these results closely. The findings were published on nature.com.

Overview

Spoon in sugar — There are lots of alternatives to sugar as a sweetener. Photo: Pixabay

In our previous article, we focused on sugar substitutes and calorie intake. Now let us delve a little deeper and discuss what ingredients are actually in these sweeteners and the pros and cons they may contain.

Many dieters are looking to improve their health by avoiding refined and added sugar in their recipes. With many turning to popular low-carb diets, sugar substitutes are a must! This food additive has a sweet taste, similar to sugar but contains significantly less food energy. There are many substitutes on the market with some that are natural and some that are synthetic. It is important to know the difference between these sweeteners and how they can differentially affect both your health and blood sugar.

- - Aspartame
    Please note the updates above, but as an FYI, we have left our previous notation about aspartame below:
    “This artificial sweetener sold as Equal and Nutrasweet, isn’t without controversy about its safety. It doesn’t affect blood sugar and contains zero calories and a zero glycemic index, but those with a rare condition called phenylketonuria must avoid aspartame. Studies also found those more susceptible to headaches should also avoid it as well. A study from the University of Liverpool found that when aspartame was combined with certain types of food coloring, it became toxic to the brain cells and could cause undue anxiety. Better to be safe than sorry and avoid this sweetener“.
- - Sucralose – Also known as Splenda, this sweetener might be suitable for diabetics but one study found it may negatively impact the immune system. Sucralose also poses a potential risk to the environment. Researchers are finding that after it passes through our bodies and ends up in wastewater treatment plants, it can’t be broken down. Tests in Norway and Sweden found sucralose in water released from treatment discharge sites. Scientists worry it could change organisms’ feeding habits and interfere with photosynthesis, harming the entire food chain.
- - Sugar Alcohols – Sorbitol, xylitol, and mannitol are all sugar alcohols that are popular in sugar-free candy and gum. However, these sweeteners do contain 2.6 calories per gram. They may be less sweet and less caloric than sugar, but large amounts can produce laxative effects and bloating. Excess consumption also raises blood glucose so these types of sweeteners should be consumed in small quantities.
  - Stevia Leaf Extract
    Photo ©SMS
    
    This natural sweetener comes from a plant in South America. Sold under brands such as Truvia and Pure Via, it contains no calories and doesn’t affect blood sugar. Its downside is that it doesn’t taste as sweet as the other substitutes and it doesn’t work well in baking.
    
    But it is a great natural alternative to sugar. With that said, be sure to check the label as many brands combine stevia with other sweeteners. Also, make sure the ingredients list only stevia extract and inulin fiber or erythritol which is another great healthy sweetener.
  - Erythritol – This sugar alcohol has a positive and rising reputation. It is produced naturally from glucose. In small amounts under 50 grams erythritol doesn’t cause a digestive upset like others in this category. Studies find that with its zero glycemic indexes, it doesn’t affect blood sugar or insulin levels and also doesn’t cause tooth decay. This sweetener is also a perfect candidate for baking and cooking and tastes identical to sugar when mixed with a tiny amount of Stevia.

Conclusion

No doubt Stevia would be the winner here, but that does not mean you can’t delve into some of these other sugar substitutes if you want a sweeter taste. If you are unsure, talking to your medical practitioner is always a good choice, especially if you have a medical condition associated with these foods.

Healthiest Fish by Type

Overview
Nutritionists, health professionals, and virtually all health experts have long promoted the nutritional benefits of eating fish. Both vegetarians and omnivores enjoy fish as a main source of protein. It’s not only high in protein, but fish is also the best source of heart-healthy omega-3 fatty acids, selenium, B-12, and Vitamin D that fights inflammation.

Wild or Not?

The recommendation is to only buy the wild variety, as many versions of fish that are farmed contain very low amounts of nutritional benefits such as omega-3s when compared to their wild counterparts. Let’s delve a bit more into this.

Farmed Fish

Farmed fish are also fed unnatural diets that contain animal products, soy, and dye. The essential omega-3 nutrient found in wild fish plays an important role in our bodies. Research shows that omega-3 fatty acids decrease inflammation in the body such as joint swelling and pain. It’s also been shown to moderately improve ADHD and anxiety symptoms.

Wild Fish

Unfortunately, wild fish contains varying amounts of mercury which is harmful in large doses. It can cause adverse neurodevelopmental, cardiovascular, and immunological health effects. Pregnant women should avoid eating fish that are highest in mercury at 500 parts per billion and over, while other women and men should avoid eating fish that contains 1,000 parts per billion of mercury.

With that said, wild salmon is still considered one of the healthiest salmons to eat and provides the following:

- - Omega-3 fatty acids
  - Protein
  - Potassium
  - May reduce the risk of heart disease
  - May help in weight reduction

So What Fish Should We Eat? Take Your Pick!

- - Light canned tuna is a cheap and quick source of protein. It contains only 118 parts per billion of mercury and is very high in omega-3s.
  - Wild Atlantic cod only contains 70 parts per billion of mercury and is shown to help lose visceral fat and improve blood pressure when eaten once to three times a week.
  - Almost all shellfish including mussels, shrimp, lobster, and oysters contain very low levels of mercury and are very high in B-12 and omega-3s as well as iron.
  - Squid and calamari contain very low levels of mercury and very high levels of omega-3.
  - Wild trout has very high levels of omega-3s and is a lean protein, but should be avoided because of its moderate polychlorinated biphenyl contamination.
  - Wild Atlantic mackerel, wild halibut, Atlantic pollock, canned sardines, and European anchovies make the best choice for fish you can eat daily. All of these fish contain very low mercury levels and very high omega-3 levels.
  - Fish such as shark, swordfish, king mackerel, tilefish, northern pike, and albacore tuna should be avoided as they contain high levels of mercury. As a rule of thumb to remember, usually the bigger the fish the more mercury it contains.
  - Every variety of wild-caught salmon from Alaskan salmon to Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, as well as Kodiak coho and chum salmon, are considered the lowest risk fish for consumption because of their low levels of mercury and other contaminants.
  - As mentioned, all wild-caught salmon contain very high levels of omega-3s. Recent studies have found that this wonder fish also contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. The selenium found in wild-caught salmon decreases the risk of joint inflammation and also helps prevent colorectal, breast, and prostate cancers, and is also important in heart health.

Summary

Eating fish of any type will be a benefit to your health, but be careful with the wild kinds as they may contain a larger amount of mercury which can be harmful to your body.

Of all the types listed here, we believe that salmon would be the most beneficial. If you do want to go for the wild type, such as wild salmon, speak to a medical professional or your doctor first to confirm that it will not be overly harmful to you.

Understanding RSV: Symptoms, Diagnosis, and Treatment

Illustration of RSV virus — Photo: Free Image

Overview

Respiratory Syncytial Virus (RSV) (RSV) is a widespread and contagious respiratory virus that infects the lungs and breathing passages. Children under two years old and seniors over 65, and individuals with weakened immune systems are most vulnerable.

The Details

RSV usually causes mild, cold-like symptoms. Most people recover in a week or two, but the virus can be serious, especially for infants and older adults. It is the most common cause of bronchiolitis (inflammation of the small airways in the lung) and pneumonia (infection of the lungs) in children younger than 1 year of age. Similar to Covid-19, it can spread through the air, from contact with secretions (such as saliva, mucus, and tears), or contact with contaminated objects and surfaces.

While many cases of RSV are mild and cause no more than a few days of coughing and a runny nose, some cases can be more severe and lead to serious complications, especially for children. It is important to understand the symptoms, diagnosis, and treatment of RSV to recognize the virus and get appropriate medical care.

How Serious is RSV?

Child with oxigen mask — A child with Respiratory Syncytial Virus with an inhaler. Children are most susceptible to RSV. Photo: iStock

If you are exposed to RSV as an adult, you might have a bout of coughing and a runny nose and feel like you have the flu, but babies and young children could become ill to the point of hospitalization. They can be at risk for serious health problems and even death if they get infected. In fact, RSV causes more deaths in children under one year old than any other type of infection.

According to a recent study, one in every fifty children dies from this disease in low-income and middle-income countries. At this age, the immune system is still developing, and babies are at greater risk for serious complications from the infection.

Symptoms

Symptoms usually appear about four to six days after acquiring the infection. If you are an adult you most likely will have just mild cold-like symptoms.

These symptoms may include:

- - A cough that may or may not produce sputum (phlegm)
  - Runny nose
  - Asthma or wheezing
  - Shortness of breath
  - Hard time sleeping
  - Fever

Diagnosis

If you have these symptoms or others, your doctor will likely ask about your medical history, but he/she will be unlikely to order any tests because there is no specific diagnosis for RSV.

To rule out other conditions and determine the best course of treatment, your physician may order tests such as a blood test, chest X-ray, or sputum (phlegm) cultures. These tests are usually done only if you have a child that is younger than two months old or if you have a complicated or severe case of RSV.

Complications

In severe cases, there may be a few complications that can occur.

- - Breathing Problems: RSV can cause wheezing, a whistling sound in the lungs (stridor), rapid breathing, and slow or irregular heart rate. In severe cases, these breathing problems can require treatment in the hospital, including a breathing tube (intubation).
  - Pneumonia: If you have significant difficulty breathing and have a high fever, you may have a bacterial infection in the lungs, which can develop as a complication of RSV. Bacterial pneumonia can be severe and needs to be treated with antibiotics.
  - Swallowing Problems: Since the respiratory and digestive systems are physically close together, RSV can also affect the esophagus, the tube that connects the throat to the stomach. If a baby or young child with RSV develops significant sputum in their throat, they may have trouble swallowing and aspirating (taking in) their saliva and mucus. Esophagitis can occur in both breastfeeding and non-breastfeeding infants. If recognized early and treated, most cases can be resolved without complications.

Treatment of RSV

Doctor taking child's temperature — Bigstock

There is no specific treatment. Instead, doctors support and treat the symptoms as they arise. If you have severe or life-threatening issues, you may need to be hospitalized to get more focused care.

For milder symptoms, take the following steps to support your body and allow the virus to pass without complications. Rest as needed. If you are not breastfeeding, it is best to rest for a few days.

Drink plenty of fluids. You can take in fluids by drinking water, juice, or sports drinks. You may also want to take in electrolytes through gels or packs. Avoid drinking carbonated beverages, as these can lead to increased vomiting. Take a pain reliever as needed for any coughing or pain. Ask for help with childcare and housekeeping.

Prevention

Man washing his hands with sanitizer — Photo by Towfiqu barbhuiya on Unsplash

There is no way to completely prevent RSV. However, taking steps to prevent the transmission of the virus can help reduce the risk of getting infected. The list below has been stated previously in other articles on respiratory diseases, but it never hurts to reiterate!

- - Wash hands regularly with soap and warm water for at least 20 seconds.
  - Avoid touching your face and then touching your baby. This includes coughing and sneezing into your elbow, not your hands.
  - Avoid close contact with infants who have RSV.
  - Avoid crowds, especially if you are breastfeeding.
  - Avoid places with poor air quality.

RSV in Infants and Young Children

As mentioned, infants and young children, RSV can cause serious illness and even death. Babies under two months of age are at the highest risk for complications from RSV, including death.

The following signs may indicate that your child has RSV and should be checked by a doctor:

- - Increased breathing rate or difficulty breathing
  - Coughing that produces thick or colored sputum
  - Poor feeding (e.g., appearing lethargic or sleepy, not feeding well, looking irritated or stressed when feeding)
  - Blue or purple coloring of hands and feet
  - Poor weight gain. If your child has any of these symptoms, you should contact your doctor immediately to discuss their illness and get medical advice.

When to Seek Medical Care

If you have any symptoms of RSV, particularly if you are breastfeeding and have an infant, it is essential to contact your doctor. If your child has severe symptoms, you should seek medical care. If your child is under two months old and has any of the following symptoms, they should be seen by a doctor: Breathing difficulty, high fever, or poor weight gain.

Outlook

It is important to rest and drink plenty of fluids to reduce the severity and duration of symptoms. In some cases, people with RSV can develop pneumonia. If someone develops pneumonia, they may need antibiotics. If the infection spreads to the bloodstream, some people will need to be hospitalized and may need antibiotics to treat it.

If your child has RSV, it is best to rest and take care of yourself as well. Taking good care of your health can help you take better care of your child.

If you were born between 1947 and 1957, you may have been exposed to a different type of RSV as a child. The infection was less common and often more severe, with a higher risk of complications and death. While you will have immunity to the type of RSV that is more common today, you may be at risk for a severe infection if exposed to the older type.

Speak to your medical provider if you have any questions or symptoms similar to those mentioned here.

The Black Plague: Causes, Effects, and How It Changed History

Overview

Map of areas affected by the Black Death within the years 1346 – 1353. Photo: Wikimedia Public Domain

The Black Plague, also known as the Black Death and Bubonic plague was a pandemic that spread across Europe and other parts of the world during the mid-14th century.

This pandemic is estimated to have killed between 75 – 200 million people worldwide, making it one of the deadliest diseases in human history. Today, we have many more tools to prevent and treat infectious diseases, such as vaccinations, antibiotics, and improved sanitation.

Causes of the Pandemic

Yersinia_pestis - the bacteria that caused the Black Plague — *Yersinia pestis – the bacteria that caused the Black Plague. Photo: Wikipedia CDC Public Domain*

One of the most common reasons why the Black Plague spread so quickly was due to how society was structured at the time.

Large populations were congregating in unsanitized urban areas and subsequently, this provided a greater opportunity for the disease to be transmitted. How people lived and interacted with each other was also an important factor.

Additionally, poor hygiene and lack of food created an environment in which this illness could easily spread. Things like trade routes and the general migration of people also served as key factors in the transmission of the plague.

Origins of the Black Plague

illustration of the The Great Plague of London in 1665. The last major outbreak of the bubonic plague in England. — illustration of The Great Plague of London in 1665. The last major outbreak of the bubonic plague was in England.

The plague started in Asia and then quickly spread to Europe via the Silk Road trading route. From there, the disease moved westward, reaching the British Isles in 1348.

It had already spread significantly by the time it was recorded in Western Europe. This is attributed to the large number of rats on ships and in the ports where trade routes were located. Once in Europe, the disease quickly spread throughout the continent.

The culprit was flea bites and as such, it was able to quickly propagate across populations that were near one another.

Symptoms

Because the pandemic was caused by bacteria and not by viruses, it presents distinct symptoms. Early signs of infection include headaches and fevers. The bacteria that caused the plague would then travel to the lymph nodes, causing them to swell and become inflamed.

Once they became inflamed, the bacteria would travel to the blood vessels and create more pustules and buboes (inflammation of the lymph nodes); hence the term Bubonic plague. These would appear as black spots or swellings on the skin.

The bacteria would then travel to the lungs, where it would cause pneumonia and other respiratory symptoms. The buboes would then become large and inflamed, becoming the hallmark of the plague and the most recognizable symptoms.

Treatment

Doctor with standard nose-case that is filled with herbal material to keep off the plague — Doctor with standard beak nose-case. Photo: Wikimedia Public Domain

Because no one was aware of what caused this contagion at the time, there was no effective treatment for the disease. The most common way to treat it was through the use of bloodletting.

Bloodletting was a common medical practice at the time that involved the removal of blood from the body. Other methods of treatment included hygiene, isolation, and the burning of clothes.

During this time, many doctors would don black overcoats and beak mask that was filled with substances like lavender, which they believed would keep the plague at a distance.

Social and Economic Effects

The disease had a significant social and economic impact on the world. It caused widespread death and stopped the growth of major cities and towns. This had a significant impact on the social structure of the world at the time.

Cities and towns were forced to close and remain closed. This had an impact on the social aspect of lifestyles during this period. The lack of trade was also a significant factor and trade routes that connected China and Europe were significantly impacted. This had an effect on the economy of the time and how goods were transported and traded.

Long-Term Impact

This bacterial disease led to the creation of quarantine protocols and the early development of modern medicine. It also led to the development of new social and economic systems. There was an increased emphasis on sanitation, hygiene, and the need for better ways of treating patients with infectious diseases.

A new social structure was eventually created. There was a rise in religious groups and new forms of governance. The world was forced to grow in new and different ways.

The End of the Black Plague

It is believed to have ended in Europe around the early 1700s. The exact cause of the end of this pandemic is uncertain, but it is widely believed that there have been multiple factors that contributed to its end.

For example, improved hygiene and sanitation would have reduced the spread. The geographic location and climate of Europe would also have played a role in limiting its spread.

Additionally, developments in modern medicine can’t be ruled out and increased research and development of antibiotics would likely have helped to stop the plague from spreading.

How the Plague Changed History

Trade between major cities was stopped. There was also a significant increase in religious piety and the creation of new religious orders. This led to an increased focus on the afterlife and the creation of new art forms. There was also an increase in the focus on moralistic literature. The Plague also resulted in introduction new methods of modern medical practices. As the pandemic ended, the medical community was able to learn more about the disease and develop new ways of treating it.

Summary

The Black Plague was one of the most devastating pandemics in human history. It caused widespread death and suffering across Europe and beyond, and its effects can still be seen in society today.

The pandemic was caused by a bacterial infection that led to the formation of buboes and pustules on the skin. There was no effective treatment for the disease. It was transmitted via the fleas and body lice of rats.

This contagion quickly spread to major cities and towns and as it prorogated throughout the continents, it caused significant death rates, resulting in a significant social, economic, and long-term impact.

Ironically, the plague changed the course of history by introducing new methods of modern medical practices and advancements in medical science.

What is the Flu? Understanding and Preventing the Influenza Virus

Woman with baby with the flu — Photo: iStock 121522

Overview

The flu is similar to the common cold but has more severe symptoms. Its similarities also match that of Covid. Sometimes it is difficult to tell them apart since the symptoms of these illnesses affect the nose, throat, and lungs.

Doctors can diagnose if you have the flu and not Covid. The process is similar to a Covid test where they would swab your nose with a cotton wad. Many medical facilities will be able to get the result within 15 minutes.

The flu, also known as the influenza virus, is a serious infectious disease that affects thousands of people worldwide each year. While its symptoms can range from mild to severe, it can be potentially life-threatening for some, especially those who are immune compromised.

Fortunately, there are ways to prevent and treat the virus, and understanding what this disease is, how it spreads, and which symptoms to look out for can help protect you, so let’s delve into what exactly the flu is and what we can do to prevent getting it. This applies to Covid as well.

What is the Flu?

Influenza is a viral infection that causes inflammation in the respiratory system. It can infect people of all ages but is most likely to cause illness among people ages 2 to 49. Its symptoms are similar to Covid, and the main difference is that the flu is part of the influencer virus, and Covid originates from the SARS-CoV-2 family, whose genetic coding differentiates itself from the flu virus.

Most people experience flu symptoms such as a stuffy or runny nose, cough, fever, headaches, muscle aches, and extreme tiredness. The illness can last several days, and most people fully recover without treatment.

As with Covid and other illnesses, those who are at high risk include children under two years old, pregnant women, people over the age of fifty, people with certain chronic illnesses, such as asthma, diabetes, and heart disease, and people who are immunosuppressed.

How is the Flu Spread?

As with Covid, any contact with droplets in the air (also known as “airborne transmission”) from someone with the virus can easily catch the flu. This is the most common way that people can get infected.

If a person is coughing or sneezing into his/her hands and touches door handles, computer keyboards, phones, or other common surfaces and then you touch these objects, your hands would most likely be infected. If you touch your mouth or nose without washing your hands first, you most likely will contact the disease.

That said, scientists are not sure how long the virus lasts on surface areas, but studies have shown it can remain infected for 24 – 48 hours, so it is always a good idea to periodically disinfect common items touched in the house and to disinfect your hands after touching common items outside.

What are the Symptoms?

Woman sneezing — Image by Mojca-Peter from Pixabay

It can begin with feeling under the weather that lasts one to two days. Depending on the person, the symptoms can be mild to severe. Children can also have diarrhea and vomiting with flu symptoms. Additionally, you may have a high fever, headaches, muscle aches, and fatigue.

People with the flu can transmit the virus to others from one day before symptoms begin until at least three days after symptoms begin. If you notice any of these symptoms, you should contact your doctor because of the uptick of viral and bacterial respiratory infections that are occurring these days, especially among children.

How can the Flu be Prevented?

Getting a vaccination is the best way to prevent the flu. Antibodies won’t do it because it is a virus. The best time to get vaccinated is in the fall before flu season sets in. You should get a flu shot every year, even if you don’t think you’ve been exposed.

Vaccination not only prevents the flu, but it also reduces the risk of passing it to others. This is especially important during flu season when you’re more likely to come into contact with someone who has it.

You should also take other steps to protect yourself and your loved ones from the flu, including (and this applies overall for general health and safety):

- - Wash your hands frequently. This is one of the best ways to prevent its spread.
  - Eat lots of fruits and vegetables.
  - Drink lots of fluids. 100% fruit and vegetable juice are great immune boosters.
  - Stay home when you are sick. The flu is highly contagious and can easily be spread to others.
  - Keep your hands away from your face. Avoid touching your mouth, nose, or eyes.
  - Avoid touching common surfaces when possible. This will help reduce the risk of spreading germs and bacteria.
  - Get plenty of rest. Resting when you are sick will help your body fight the infection faster.

Glass of orange juice with oranges and pills — Juice loaded with vitamin C is a great source for keeping your immune system healthy.

What Treatments Are Available?

The flu usually goes away by itself. Your physician will prescribe rest and over-the-counter medications such as acetaminophen (Tylenol) or ibuprofen (Advil) to reduce your fever and ease discomfort.

Are There Complications of the Flu?

Serious complications are rare but include bacterial infections, bronchitis, or pneumonia. You should speak with your doctor if you notice worsening symptoms or additional symptoms or if your symptoms have not improved after a few days.

Depending on the severity of your infection and the risk of complications, you may be prescribed antibiotics to treat the bacterial infection. If you have an underlying medical condition, such as diabetes, asthma, or heart disease, you may be at higher risk of complications.

How Long Does the Flu Last?

This depends on the person. The average time you will be ill is one to two weeks. However, you should continue to practice good hygiene and hand-washing habits even after you’ve recovered.

Are There Long-Term Effects?

Influenza can sometimes lead to more serious complications, including pneumonia or bronchitis. In rare cases, it could lead to death, but most of the time in these cases, the patient is usually not well to begin with, so if you have an underlying medical condition, the flu can increase your risk of long-term effects.

If you get infected, you’re likely to be out of commission for a few days. Getting yourself back to health as soon as possible is the best way to avoid the longer-term effects of the flu. If you get the flu shot and still get sick, you may have been exposed to another type of flu virus.

How to Prevent Animal Cruelty

Fox in a cage — Photo by Jo-Anne McArthur on Unsplash

This article is about the abuse of domestic animals and what can be done to stop it. If you own a dog or cat, you know how disturbing animal cruelty is and that every 60 seconds, an innocent animal is abused. But keep reading because we are going to discuss the organizations that stand up to this abuse and how you can help!

Overview

Did you know that besides dogs and cats, horses and farm animals are abused just as much as our furry friends? Harmless pets who cannot defend themselves need us to be there for them, and it is groups such as PETA, the ASPCA, and other humane groups that make a difference and who we need to support.

Difference Between PETA and ASPCA

While these two organizations push for animal safety there are differences. But both are great establishments that are passionate about their cause and have had many successful accomplishments for the prevention of cruelty to animals, but let’s take a closer look at what these two organizations do to help protect these innocent creatures.

PETA ( People for the Ethical Treatment of Animals)

PETA is an NGO (nonprofit organization) with 3 million members which was founded in 1980. They advocate for animal rights and lobby legislators for these rights, but they don’t have the authority to regulate any laws.

They campaign for changes in the law that will benefit the health and safety of animals, which in turn aligns with their mission of protecting animals from abuse and cruelty.

PETA is an animal liberation organization and is against using animals as food. Their motto is “Animals are not ours to eat, wear, experiment on, use for entertainment, or abuse in any way.”

ASPCA (The American Society for the Prevention of Cruelty to Animals)

The ASPCA is also an NGO and an old one at that. They were founded in 1866 and have 1.2 million members. Unlike PETA, the ASPCA can regulate the laws regarding animal rights.

Their motto is “To provide effective means for the prevention of cruelty to animals throughout the United States.”

What Animal Rights Laws Can Be Changed

On January 1st, 2016, the FBI began tracking animal abuse cases and it is shocking to see what is going on there.

With that said, organizations, such as those mentioned above are assertively looking to upgrade and/or change the laws that apply to pets and animals. A couple of changes are offered below.

Raise the Bar on the Penalties for Animal Abuse

Many believe that those nefarious people who commit harm to animals might one day advance to harming children. With that said, the laws should be just as strict as the penalties regarding child abuse. 88% of adults who commit child abuse were responsible for animal cruelty as well, and even more disturbing is that those who commit mass shootings are also responsible for animal cruelty at least half of the time. So domestic abuse and animal abuse seem to have a common dominator.

Call Them What They Are and Make It Public

Whatever the reason behind animal cruelty is, the fact is that it is just as wrong as abuse of humans. Below are a couple of suggestions.

If a person has been convicted of cruelty to animals, it should be made public notice. Neighbors should be allowed to know if any of these people live near them so that the neighbors can be vigilant about it.

You can keep track of animal credulity arrests and convictions by going to animalvictory.org and we encourage you to sign their petitions.

In Summary

Want to help? Contact PETA and the ASPCA to volunteer your services and/or donate to their causes. But most of all, know in your heart that the pets you have in your home are safe and are getting the love and affection that they all deserve.

Try These 7 Simple Exercises to Relieve Back Pain

Illustration of back exercises — Image Source: FreeImages‍

Back pain can be a difficult and uncomfortable obstacle to overcome. It can limit our daily activities and, in more severe cases, make it difficult to even perform simple tasks. But there is hope!

Regular exercise is one of the most effective ways to alleviate this pain, and it can be done in the comfort of your own home. In this article, we will explore seven simple and effective exercises that can help you strengthen your back and help to relieve the pain.

All of these exercises are designed to target the most important areas of the spine and are suitable for all fitness levels. With dedication and consistency, you can improve your posture, increase strength, and reduce your back pain. So let’s get started!

Benefits of Regular Exercise for Back Pain

Regular exercise can reduce stress, improve sleep quality, boost mental health, and improve overall health. But perhaps the most important benefit is that exercise can be extremely effective in reducing and managing back pain.

Many of the muscles surrounding the spine, like the glutes, core, and back muscles, are used to stabilize and support the spine. Being inactive can reduce the strength of these muscles, making it more difficult to support them, and increasing your risk for discomfort or pain.

Exercises for the back have been shown to increase back support, reduce lower back pain, and improve posture. In addition, it can also increase blood flow, which can help reduce swelling and inflammation and improve healing and recovery time.

1: Bird Dog

The bird dog exercise is great for strengthening both sides of your core and back. It can also help improve your posture and reduce pain and stiffness. Start by getting in a plank position, with your back parallel to the floor, and your forearms on the floor.

Then, lift one leg, with your knee bent at a 90-degree angle. While you’re lifting, rotate your hips and shoulders towards the lifted leg. Then, slowly return to the starting position, and repeat on the other side. The bird dog can be done as part of a core circuit, or it can be used as part of a warm-up before the other exercises described in this article.

2: Cat Camel

Woman doing a cat or camel stretch with an arched back. Photo iStock

The cat camel is a simple yet highly effective exercise that can be done anywhere, regardless of your fitness level. This exercise can help improve your posture and reduce back pain by strengthening your core muscles.

Start in a seated position with your back straight, and your hands resting on your knees. Then, slowly arch your back like a cat, while keeping your abdominals engaged to support your lower back. Hold this position for a few seconds, and then slowly lower back down, like a camel. Repeat this exercise a few times, and you’ll start to feel the benefits almost immediately.

3: Glute Bridge

Young sporty woman in grey sportswear, leggings and bra practicing yoga, beautiful girl doing Glute Bridge exercise, dvi pada pithasana pose, working out at home or in yoga studio — Glute Bridge Exercise. Photo iStock

The glute bridge is a great exercise for strengthening your glutes, hamstrings, and core. It is a highly effective way to improve your posture, balance, and strength, and can help relieve back pain and stiffness.

To perform this exercise, lie down on the floor with your knees bent, and your feet resting flat on the floor. Then, lift your hips toward the ceiling until your knees, hips, and shoulders are in a straight line. Squeeze your glutes, and hold this position for a few seconds. You should feel the muscles in your hips contracting, and your back should be straight. Then, slowly lower yourself back to the starting position. Like all of the exercises in this article, the glute bridge can be done at any time, in any space, as long as you have enough room to lie on the floor.

4: Superman

This man of steel exercise is another technique that can help improve your posture and reduce your back pain. Start by lying face down on the floor, and extending your arms out in front of you. Then, lift your arms, legs, and torso, at the same time, so that your entire body is off the floor. While holding this position, squeeze your core muscles, and pause for a few seconds.

You can also try rotating your torso from side to side or moving your legs up and down like you’re swimming. Lower yourself back down to the floor, and repeat for as many reps as you can stand!

The superman exercise can be done anywhere, so it’s a great way to challenge yourself and progress with your core strengthening routine.

5: Plank

Illustration of man doing a plank exercise — Image by Mohamed Hassan from Pixabay

The plank is one of the most effective exercises for strengthening your core and back. It can be done by anyone at any time and in any place. It is one of the best ways to improve your posture, reduce back pain, and strengthen your core.

Start by getting into a push-up position, with your hands resting below your shoulders, and your feet together. Then, lift your hips towards the ceiling so that your body is in a straight line, and your core is engaged. Hold this position for as long as you can, and try to push yourself to hold the position for longer with each attempt. The plank can be done anywhere, anytime, and can be easily modified to suit any fitness level.

6: Dead Bug

Start by lying on your back with your knees bent, and your feet resting on the floor. Then, extend your arms towards your legs and slowly rotate your torso towards one side, while keeping your feet in place. Hold this position for a few seconds, and slowly rotate your torso towards the other direction. Repeat this motion for as many reps as you can. The dead bug exercise can be done anywhere and can be easily modified for any fitness level.

7: Seated Rotation

The seated rotation can help stretch and strengthen your back, and improve your posture and flexibility. Start by sitting on the floor, with your legs out in front of you and your back straight. Then, lean to one side, and rotate your torso towards the other side. Hold this position for a few seconds, and then slowly rotate back to the starting position.

Perform this exercise for as many reps as you can, and don’t forget to switch sides. The seated rotation exercise is a great way to reduce back pain, improve your flexibility, and improve your posture. It’s also a simple exercise that can be done almost anywhere and can easily be modified for any fitness level.

Conclusion

Back pain is a common problem and one that should not be ignored. If you experience back pain, it’s important to be mindful of what might be causing it, and what you can do to alleviate it.

Exercising regularly can be an effective way to strengthen your back and reduce back pain. Exercises like the bird dog, cat camel, glute bridge, superman, plank, dead bug, and seated rotation can all be done at home and are great for beginners.

With dedication and consistency, you can improve your posture, increase core strength, and reduce your back pain. So, what are you waiting for? Start incorporating these exercises into your daily routine, and you’ll feel the benefits almost immediately.

The Spanish Flu: Its Impact and Relevance

A Kansas hospital in 1918, was the earliest documented case of the Spanish flu epidemic. Wikimedia Public Domain.

As you read through this article, you may notice a lot of similarities to the current Covid pandemic. It may seem that not much has changed in the last 100 years, but let’s take a closer look at exactly how this influenza started and how it was dealt with at the time.

Overview

The flu virus of 1918 evolved into a global pandemic that caused unprecedented fear, panic, and suffering throughout the world, and was one of the deadliest diseases in human history, with an estimated 500 million people infected and 50 million people dead worldwide.

The Flu is a reminder of the dangers posed by infectious diseases and how quickly they can spread. It is a cautionary account of how the power of microbes can cause global disasters and of the need for preparedness in the face of such a threat.

The Spread and Impact of the Spanish Flu

Its Origin

The Spanish Myth

It was widely believed that the pandemic originated in Spain, hence the name ‘Spanish Flu’, but that is due more to political means than fact.

Numerous countries in Europe and the United States as well suppressed the news of this devastating and rapidly spreading disease. Mostly because they did not want to cause panic while the countries were at war, but Spain, which was a neutral player, allowed their press to broadcast the news noting virus outbreaks in Madrid, and consequently, the Spanish Flu rumors materialized.

So Where Did It Really Begin?

In the spring of 1918, the actual recorded case of the flu originated in the United States, from that of army cook Albert Gitchell at Camp Funston in Kansas, who was officially diagnosed with the disease. Shortly after this, many other soldiers from the overcrowded camp also came down with the virus.

This doesn’t mean that the flu originated in the United States. Indeed, many postulate that the soldiers brought it back from Europe and some believe it started from infected poultry in France. This theory of how the virus started has been accepted by many, but the location of origin is still under debate.

Its Impact

The impact of the flu pandemic was worldwide. The virus hit young adults and people between the ages of 20 and 40, which was unusual and it infected military personnel especially hard. This age group had less immunity to the disease than children and older adults.

The most vulnerable were people living in crowded conditions and those who were employed in high-risk occupations. New York City’s crowded Lower East Side, where major populations of immigrants came to reside was a perfect example of how the virus was able to spread.

NYC Lower East Side Early 1900 — The crowded streets of NYC’s Lower East Side in, Early 1900 were a perfect breeding ground for the virus. Wikimedia Public Domain.

Many of those who died were people who developed pneumonia, which was often misdiagnosed as the flu.

The Spanish Flu spread to every country in the world and killed an estimated 5% of the global population.

This virus was so devastating that the life expectancy in the US went down from 51 years old to 39 after the flu became a pandemic.

Global Responses

The initial response was widespread panic. Some people tried to quarantine themselves at home while others fled to rural areas, hoping to escape it.

Some countries took drastic measures, closing their borders or imposing martial law. Quarantine was one of the most common responses and was used in many countries to halt the spread of the disease. Others imposed travel restrictions or ordered people to stay home.

In some cases, governments tried to limit the movement of people who were most likely to be carrying the disease. In other countries, groups of people were quarantined because of their ethnicity or profession, such as doctors or nurses. Some cities and towns ordered that all churches be closed.

The pandemic prompted extraordinary measures, including the construction of a moat and a wall around Boston, the burning of New York City garbage, and the disinfection of passengers and cargo on ships.

The Scientific Legacy of the Spanish Flu

When the flu first hit, there was very little known about how diseases spread. But the pandemic prompted scientists to investigate further.

Although scientists didn’t have the technology we have today, such as electron microscopes, researchers were still able to make discoveries. These studies have helped scientists better understand current pandemics such as the spread of Covid and future influenza diseases.

This also led to advances in medical care and public health response. During the flu epidemic, some cities established public health departments for the first time. It also marked a shift in the way public health was studied and modeled.

Comparing the Spanish Flu to COVID-19

The 1918 Flu pandemic occurred at a time before the use of modern medical practices, such as antibiotics and vaccines. It was an example of a pandemic that spread rapidly and caused high levels of mortality. However, it was an unusual pandemic because it was caused by a virus, whereas most previous pandemics are caused by bacteria.

The current pandemic, COVID-19, is a different type. It is caused by a type of influenza that has occurred regularly in human populations. This type of flu is known as a “regular seasonal flu” but Covid has mutated and is behaving differently than other seasonal flu.

Unlike the Spanish Flu, this current pandemic is not causing high levels of mortality at this time; however, when the disease first started to spread, there was an abundance of deaths, with over 6.5 million fatalities so far, but these deaths have subsided now. People are still catching it, but usually only get cold symptoms, especially if they have been vaccinated.

Lessons Learned from the Spanish Flu

The flu pandemic was an unprecedented global disaster. It left many countries and cities struggling to rebuild and provide basic care for their citizens. The experience of the pandemic demonstrated the power of microbes to cause death and destruction on a scale never before imagined. It led to the creation of many public health and medical institutions, including the U.S. Public Health Service and the U.S. Centers for Disease Control and Prevention (CDC). It also led to the development of antiviral drugs, the use of quarantines to halt the spread of disease, and the use of face masks to reduce the risk of infection.

Conclusion

The Spanish Flu of 1919 was one of the deadliest pandemics in human history. It was one of the first pandemics caused by a virus and was responsible for an estimated 50 million deaths worldwide. The pandemic is a reminder of the dangers posed by infectious diseases and how quickly they can spread.

It is a cautionary tale of how the power of microbes can cause a global disaster and of the need for preparedness in the face of such a threat. Even today, as the world continues to grapple with the current global pandemic – Covid, the Spanish Flu of 1919 serves as a reminder that history can repeat itself.

In today’s world, medical technology has advanced greatly for us to have a complete understanding of the flu virus and what we can do to prevent it.