Get Your Garlic On: Now More Reasons To Love This Allium

When many of us think of superfoods, we tend to envision dark leafy greens, salmon, avocado, seaweed and other powerhouse foods that aren’t always the highest on our deliciousness scale. But just because a certain food is filled with ample vitamins and minerals doesn’t mean it can’t be super flavor-full and delicious—garlic is proof of that!

This plant food, closely related to onions and shallots, has long been loved for its unique and complementary flavor that tastes good with pretty much everything. So the next time you taste garlic in your dish, it won’t just be your taste buds that are happy. With manganese, vitamin C, vitamin B6, selenium and fiber, your whole body will be satisfied.

So if garlic is effective at improving immune and heart health, as well as fighting certain cancers (thanks to its sulfur containing compounds), and lowering triglycerides and total cholesterol, how can you make sure to get all of these benefits? Well, surprisingly, research suggests that you may be able to see some of these health perks after just eating one meal with raw garlic. That means buying pre-minced garlic, which has been processed, doesn’t pack the nutritional potency of fresh garlic.

To ensure you’re getting all of those antioxidant, anti-inflammatory and overall health boosters that garlic has to offer, keep these tips in mind:

·         Buy one whole head of garlic at a time—the skin should be dry and papery and the visible bulbs should be firm and full, not shriveled.

·         To get the most benefits, chop, slice or crush fresh garlic to use it. This fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or adding to a dish, especially if you'll be mixing it with a highly acidic food like lemon juice.

·         Once you have chopped, sliced or crushed your garlic, make sure to eat it within 48 hours (before some of the sulfur compounds begin to dissipate).

·         Some easy ways to use minced raw garlic are to blend it into avocado, along with red onion, jalapeno and cilantro for guacamole; into chickpeas for hummus; or into cooked white beans for bean dip. Whisked into oil and vinegar with your choice of herbs, garlic adds zest to salad dressings and marinades.

·         But you don't have to always eat it raw. As long as the garlic is fresh, and prepped as noted above, you can enjoy all of its nutritional value by adding into a recipe or dish toward the end of the cooking process.

Get More From Your Garlic

While we’re all in agreement that garlic is pretty great—it’s tasty and nutritious—there are a few simple ways to make it even better. For instance, sautéing it with some of the seasons favorites, like sweet potatoes, butternut squash and/or Brussels sprouts, all of which are nutritional goldmines in their own right.

In addition to eating a healthy, balanced diet rich in essential vitamins and nutrients, don’t forget about the importance of getting routine exercise, relieving stress and keeping up with your primary care provider, all of which ensure lasting health and wellbeing. To schedule an appointment with the health care expert that knows you and your unique health needs best, visit gwinnettmedicalgroup.com/pcpscheduling.

Are You Salty Or Sweet? Here's What Your Cravings Mean

Have you ever wondered why some people have a sweet tooth, while others are all about savory/salty foods? Maybe it’s just personal preference? Like for those that claim they simply don’t like sweet foods—must be nice. But more likely it’s the fact that cravings are a reflection of our overall health and everyday habits—diet, exercise, sleep and other health conditions, like vitamin or nutrient deficiencies.

This isn’t to say that craving salt and sugar is a bad thing, though. Despite what you’ve heard about these two dietary demons, they aren’t all bad. "In fact, both of them are essential for normal bodily functions," explains Tik Pau, MD, a primary care provider with GMG's Bostock Family Medicine. "For instance, salt (aka: sodium) is vital for muscle fibers, nerve impulses and fluid balance, says Dr. Pau, "whereas sugar (aka: glucose) is crucial for every single cell in your body, it’s what provides your body with energy.

But this doesn’t mean that eating excess amounts of either will translate into extra health benefits, but it’d be nice if it did. Like all things, these health benefits should be taken with a grain of salt. So the next time you’re hankering for a post-meal sweet treat or a salt fix mid-afternoon, here’s what you should know:

Salt: You may not see yourself as a Salty Sally, but chances are you consume more than the recommended amount of sodium daily (which is less than 2,300 milligrams or one teaspoon). Heck we all probably do since the average amount consumed is closer to 3,400 milligrams (which is 1/3 more than the recommended amount).

What drives cravings: The first and most-obvious reason for your salty cravings, it’s just a habit. You may be one of those people that sprinkles on salt before even tasting your food (guilty). Or you may eat so many salt-filled foods—bread/rolls, lunch meat, pizza, soup and sandwiches—that non-salty foods taste bland.

You may also be misinterpreting your body’s signals. "When you have a hankering for something salty, your body may actually be calling for minerals like calcium, magnesium or zinc," notes Dr. Pau. "Or your body may actually be calling for more salt, especially if you’re dehydrated from not drinking enough water, spending time out in the heat or drinking alcohol."

There’s also a chance you may have an underlying health condition, like low-functioning adrenal glands (a result of chronic stress) or low blood pressure, both of which may spur on salt cravings.

Sugar: If you thought salt consumption was bad, brace yourself for the amount of sugar most of us eat. It’s estimated that Americans consume roughly 60 pounds of sugar per year—yes, you read that correctly—which averages out to approximately 77 grams per day (which is much higher than the recommended 24-36 grams). But make no mistake; all sugar is not created equal. "For instance, natural sources of sugar, like fresh fruit, are not nearly as unhealthy as highly-processed sources (which of course is how many of us get our daily sugar intake)," says Dr. Pau.

What drives cravings: Why is it when a sugar craving strikes, it isn’t a fresh mango that sounds good? Instead it has to be a glazed cruller donut or a gooey brownie. "It’s because these sweet treats are filled with refined sugar, which causes a spike in dopamine—a pleasure hormone," explains Dr. Pau. "But when dopamine levels dip back down, this leaves you wanting more (and more)."

Other key reasons you’re always craving something sweet: you’re probably stressed, tired or both. Recent studies have found that stress, which raises cortisol levels, can spur on sugar cravings. "Plus, if you’re low on energy, your body is naturally going to crave quick-energy food sources: enter sugary foods," adds Dr. Pau.

This one’s for all you ladies out there—your cycle does affect your cravings. So, if you feel like you have an extra-strong sweets drive leading up to and on your period, you’re definitely not imaging it (or alone). Some experts believe that these period-related cravings may be the result of changes to insulin and blood sugar levels.

Craving better health. Say what you will about cravings, but they can be tough to overcome—especially on your own. But the fact is, we all need to be better about resisting the urge to indulge our cravings and instead, look for healthier alternatives. That’s where your primary care provider comes in. As the health expert that knows you—and your body—best, they can offer helpful dieting suggestions and nutrition resources to help you achieve lasting health from the inside out.

Tell Me The Truth: Can One Sleepless Night Trigger Weight Gain?

It’s hard to imagine that one of anything—be it a vanilla cupcake, a refreshing soda or a juicy, bacon cheeseburger —could really impact your health. But then again most things aren’t sleep, which is arguably one of, if not thee, most important parts of overall wellness. After all, there is little else that can influence everything from brain function and emotional well-being, to physical health and disease prevention.

So what does that mean for all of us night owls? Can just one sleepless night really impact your health? Actually, yes, it can. According to a new study, just one night with no shuteye may tip your body’s metabolism toward storing fat, while depleting muscle—say it isn’t so!

Here’s what the science says:

For this new study, experts examined fat and muscle tissue in 15 young, healthy men to see how a lack of sleep impacts individuals on a molecular level. By looking at their tissue under two different circumstances—after a night of quality sleep (8 hours) vs. a night with no sleep—they noticed a difference in both genetic activity and protein levels.

Specifically, researchers found that genes related to fat storage were activated, while muscular tissue was deactivated. As you could probably guess, this combination isn’t a good one, leading to fat accumulation and muscle breakdown.

Should I be worried?

Now before you make plans to be in bed by 6 p.m. tonight, there are a few important points to remember:

·         In this study, researchers compared 2 extreme circumstances—ideal sleep (8+ hours) and no sleep—which isn’t the case for most of us. Often times, we fall somewhere in the middle.

·         Experts emphasize that this study was focused on one night; it did not track the long-term effects of chronic sleep loss (which is the situation most of us are in).

Get serious about snoozing:

While we all have the best intentions when it comes to getting a good night’s sleep—after all, who doesn’t want to feel well rested?—most of us fall short. Somehow, someway, our sleep time seems to get cut shorter and shorter. Maybe it’s work. Maybe it’s your snoring bed partner. Or maybe it’s your adorable bundle of joy. Whatever the cause of your sleep struggles, it’s time that we renew our commitment to getting enough sleep (your health depends on it). Keep these effective tips in mind:

·         Go to bed at the same time every – single – night (yes, even on the weekends)

·         Avoid naps longer than 30 minutes, especially late in the day

·         Keep a diary nearby so you can write down important tasks or notes you don’t want to forget

·         Listen to calm music before bed as it helps to regulate your nervous system, relax your muscles and lower your blood pressure

·         Make sure you have the temperature set to a snuggle-friendly degree (right around 68)

·         Talk with your primary care provider about any underlying health issues that may influence your ability to sleep soundly (like sleep apnea), or any health conditions that may spur on chronic fatigue (like hypothyroidism).

5 Unexpected Reasons For Your Midnight Pee Breaks

Why is it that you always have to pee at the most inconvenient times? When you’re in the middle of a meeting, during the best part of a movie or when you just got in the car to go somewhere—it almost never fails. And while those frequent visits to the bathroom may be annoying during the day, it’s definitely no fun when it’s the middle of the night.

But turns out, waking up one or more times a night to go to the bathroom is a super common problem for people of all ages. Overtime, this can lead to disrupted sleep and a host of other effects ranging from stress and irritability to exhaustion and lower quality of life.  

Even though nocturia, or frequent nighttime urination, is common, that doesn’t mean that you can’t minimize the common causes. Here are 5 things that may be upping your midnight pit stops:

1.    Fluid and Caffeine Intake

It may seem obvious, but cutting back on fluid intake before bed can go a long way in the pursuit of a full night’s sleep. Diuretics, like coffee and alcohol, also increase urine production and can leave you waking up to pee in the wee hours. The caffeine won’t help you stay asleep either.

Practice better drinking habits by stopping fluid intake 2 to 4 hours before bed and removing caffeine and alcohol consumption from your evening entirely. Certain medications are also diuretics, so be sure to research your prescriptions and try taking them in the morning if you can.

2.    Other Sleep Issues

A lot of times, we aren’t waking up to pee, we’re peeing because we woke up. In fact, your brain actually works to suppress the urge to urinate while you sleep. Once we’re awake, though, it’s hard to ignore the feeling of a full(ish) bladder. And heck, you might as well go while you’re awake.

Unrelated sleep issues like insomnia or sleep apnea, for instance, may be the real offenders. Talk to your primary care provider about ways to identify and treat common sleep problems, and you may find your late night pees to be few and far between.

   

3.    Bladder or Prostate Issues

Sometimes late night urination may be a sign of bladder or prostate issues. Bladder irritation can be the result of anything from spicy food to urinary tract infections. However, bladder issues often present themselves throughout the day as well as at night. For men, an enlarged prostate gland can cause urination problems as they age. The added pressure on the bladder can make it feel like they need to pee, increasing the frequency of bathroom breaks both during the day and at night.

Managing bladder or prostate issues with your primary care provider will offer relief, putting a stop to those sleepless nights spent trekking back and forth between a warm, cozy bed and those cold bathroom floor tiles.  

4.    Genetics

Like many health issues, genetics may be to blame for your poorly-timed tinkles. A recent study has identified a protein known as Cx43 that determines how full your bladder can get before your body signals that it’s time to pee. The higher your Cx43 levels, the less urine you can hold before the urge to go is triggered. While Cx43 levels are determined by genetics, researchers are developing ways to target therapy to genes that express Cx43 in the bladder. 

5.    An Underlying Condition

Unfortunately, there’s no shortage of chronic conditions that contribute to frequent urination. The two biggest culprits are diabetesand heart disease. In diabetics, excess glucose rushes to the kidneys, bringing water with it. This water ultimately ends up in the bladder, causing it to fill up quicker than the bladders of nondiabetics.

On the other hand, heart issues can prohibit proper blood flow, causing fluids to build up in the body. As a result, the kidneys and bladder work harder to dispel the excess fluid. Other conditions affecting the urinary tract specifically, including pelvic inflammatory disease, interstitial cystitis, urinary tract infections and a prolapsed uteruscan cause these same issues.

Don’t fight the urge to go. To the doctor that is. Because anything from your dietand exercise routine to your family health history and age can impact your bathroom habits, you may not find the cause on your own. By working with the experts at Gwinnett Medical Group Primary Care, you’ll find the care you need to get a full night’s rest—pee-break free.

7 Surprising Reasons You Keep Getting Those Annoying Bruises

Have you ever thought—after nailing the corner of a table or hitting your head as you’re standing up—well, that’s definitely gonna leave a mark (after a few choice words of course). While you expect to see a little black and blue after a memorable encounter with the coffee table, it’s a different story when you find a bruise with no recognition of where it came from. So, should you be worried?

When it comes to bruises, they typically look worse than they are. Although, the intense blue and purple color can be a little worrisome. But that’s due to blood from your capillaries (small blood vessels near the surface of your skin) pooling, which is why you may notice a purple color at first and a yellowish green color as it heals.  

So, what’s the cause of your unexpected bruising? Well, there’s a chance you could be a crazier sleeper than you thought, but it’s more likely that one of these common culprits is to blame:

   1. You’ve been a sunny bunny. Sunburns aren’t the only health risk you have to worry about after spending hours in the sun. In fact, skin that’s been damaged from excess UV begins to lose its pliability and resilience, making bruising easier and more likely.

   2. You’re taking these medications. If you’re someone who takes steroids, blood thinners or even aspirin, you’ll be more likely to bruise. This is due to slowed blood clotting, which will cause the capillaries (those little blood vessels under your skin) to continue bleeding for longer than normal.

   3. You’re strength training. One of the key reasons people lift weights is to build muscle, right? Well, the very thing that helps you to build muscle can also cause you to bruise. This is because intense strength training causes microscopic tears in your muscle fiber, which can also cause bruising.

   4. Your skin is pale. This isn’t an excuse to go tanning or anything, but having pale skin may make any bruising—even extremely mild—more visible. This doesn’t mean that you bruise more easily, though.

   5. You’re aging. While it may not be very reassuring, bruising is a completely normal part of aging. Thanks to a loss of collagen and weaker blood vessels, bruising is more likely, and it’s more visible.

   6. You’re overweight. Your body weight doesn’t directly impact how easily you bruise, but the added pressure of excess weight can cause bruise-like spots to form on your legs.

   7. You’re in need of a doctor. There is a chance that your unexpected bruising is the result of something else, like a nutrient deficiency, or a clotting disorder, but it is best to work with your primary care provider—someone who knows your complete health picture.

In the meantime, if you’re nursing a doozy of a bruise, try using ice therapy to reduce swelling and heat to increase blood flow. And it can’t hurt to give walking your undivided attention—at least for a little while.