Variety of Options for the Lactose Intolerants



When you restrict the dairy products you eat or drink, you need to be particularly careful that you get enough calcium and vitamin D. Experiment with these ideas to get good nutrition even when dairy is not on the menu:


  1. Green vegetables like broccoli, kale, watercress, and collard greens are good sources of cow-free calcium. Sweet blackstrap molasses is another natural option. Some packaged foods also have added calcium. In fact, fortified orange juice can have almost as much calcium as milk. Enriched cereals, soy-based foods, canned tomatoes, and stone ground flour can all have calcium added during processing. Read nutrition labels for your best sources.


  1. Sip a milk substitute. Check your health food store or the natural foods aisle for milk substitutes such as rice milk, almond milk, or oat milk. They can be surprisingly tasty and healthy.


For example, oat drinks are usually made from an oat base, with water, oil, vitamins, and flavoring added. They are 100 percent nondairy, contain no lactose, and are low in sodium. And there’s more good news. Since they are a plant product, you don’t have to worry about saturated animal fat and cholesterol either.


  1. Do not forget yogurt contains less lactose than many dairy products, or that research finds bacteria in yogurt may help process that hard-to-digest milk sugar. It may not be the answer for every person with lactose intolerance, but try dipping into some smooth yogurt and see if your stomach tolerates it better than milk.


  1. Even if you do not miss the taste of milk, you will miss the benefits of vitamin D. Fortunately, dairy foods are not the only ones fortified with vitamin D. Read the labels on ready-to-eat cereals until you find some that include vitamin D as one of their fortified nutrients. Try them with a healthy milk substitute. And do not worry if that milk substitute has a little fat. Fat helps your body absorb this vitamin.


  1. Finally, have a healthy two-for-one deal, occasionally. Get both calcium and vitamin D from cold-water fish like salmon, sardines, and herring.

Understanding Puffiness of the Eyes: Causes, Symptoms, and Cure


Have you ever experienced waking up and looking in the mirror only to find out that your eyes are swollen and puffy?

Puffy eyes are among the most common facial problems encountered by both men and women. It is normally characterized by fullness of the skin under the eyes. Puffy eyes may create an appearance of tiredness, stress and anxiety. It makes our face look less refreshed and less attractive. Several symptoms of this problem include swelling around the eyes, puffy or swollen eyelids, itchy and watery eyes, redness of the eye and the inability to open and close them.

Common Causes of Puffy Eyes

There are several ways to cure or conceal puffy eyes. However, avoidance is still the best way to address this beauty problem. To be able to avoid puffiness in the eyes, one must know it causes. There are many different factors that are identified to cause puffiness under the eyes. Some of them are as follows:

Puffy eyes are one of the common symptoms of sinusitis or allergies or dermatitis. In these cases, puffiness is usually accompanied by itching or redness and may be cured by certain antibiotics. Consult your doctor for proper treatment.

Puffiness may be caused by changes in your body’s fluid balance, which may be caused by weather changes, travel or hormone fluctuations.

One of the most common causes is lack of or insufficient sleep. Puffiness becomes more apparent or worse during the time that you are awake.

Puffiness may also be caused by too much alcohol intake. Similarly, hangover worsens puffy eye conditions.

It may also be caused by drug induced hypothyroidism, such as lithium.

Puffy eyes may also be a hereditary problem.

Puffiness may also be caused by humectants, which are often one of the ingredients for making moisturizers. Humectants help keep skin hydrated by binding water, however it causes the tissue to retain excess water when applied around the eyes. Some of the most common humectants are glycerin and aloe.

Puffiness may also be caused by insufficient intake of water. Water is essential for flushing toxins out of your system.

Cure for Puffy Eyes

We all have heard of the traditional cucumber remedy. Lean your head backwards and place two cool slices of cucumber over your eyelids. Cucumber has astringent properties, which can constrict the blood vessels near your eye.

Caffeine has the same astringent property of cucumber, which can constrict the blood vessel. So, if you have them at home, put two moistened coffee tea bags instead over your eyelids. You may also use other flavored tea bags. Chill them first for better results.

You may also use potato. Grate the potatoes, chill it and place it over the eyelids. If you do not want to grate, sliced potatoes will do. Use it the same way you use a cucumber. Also try chilled strawberry. Make sure they are properly cleaned first.

Store your facial and eye creams in the refrigerator to chill before using. It has the same rational as the chilled cucumber, strawberry and potato slices.

Apply cool tap water compresses or ice cube wrapped in a paper towel under your eyes.

Tap your skin gently using your ring finger when you are applying eye cream to encourage the excess fluid to drain away.

Apply hemorrhoid cream under the eyes.

Try applying stiffly beaten egg whites under the eyes using a brush. Egg whites can make the skin feel tighter and therefore less puffy.

Rinse your face in cold water.

Chill a spoon in the refrigerator. After about 15 minutes of chilling, put the around the skin of the eye. The coolness of the spoon will help remove puffiness.

Preventing Puffy Eyes

Drink enough water to avoid dehydration.

Minimize sodium intake. Avoid salty foods, which cause the body to hold fluid.

Elevate your head when you sleep.

Get plenty of sleep.

Don’t drink too much alcohol.

You don’t always have to wear puffy eyes. AS long as you know how to keep your eyes healthy, you won’t have to say hello to puffy, swollen eyes ever again.

Chiropractic and Joint Care


A connection between two bones in your body is a joint. Joints, together with their surrounding structures are what allow you to do all sorts of important body movements – walk, bend your knees, turn or bow your head, bend your back, bend your elbows, wiggle your hips and a lot of other necessary actions. Your joints are protected by smooth tissue called cartilage and synovium and synovial fluid, a lubricant that work together to cushion the joints to avoid the bones rubbing together and being damaged. Aging, injury, poor posture or too much body weight can cause wear and tear to your cartilage, which can precipitate a reaction that can bring damage to your joints and ultimately lead to arthritis.


How Spine Misalignments and Arthritis Develop


The human spine develops from infancy. Babies crawl before they are able to walk because this is part of their spinal muscle strengthening process. Crawling also helps maintain proper alignment in their spines as they grow. The number of times an average baby aged four years will have fallen is startling – 4,000! These include some falls and some little falls. It is easy to imagine how some of these falls can cause misalignment or subluxation in the child’s spine. The child’s body will be able to self-correct most of these subluxations and can cause no problems. However, some subluxations that are greater in magnitude will stay in that subluxated condition.  If the subluxation stays for along period of time, the side where the subluxation is greatest will get increased pressure. The spine may have to compensate for this imbalanced condition. It will develop other subluxations elsewhere and distortion patterns. Meanwhile, injuries and traumas from impacts and accidents will continue as the child develops into adulthood. They can worsen and cause further damage to the spine and joints.


There will be additional pressure on the side of the vertebra where the greatest subluxation is, causing increased pressure and irritation to the affected nerve in between the vertebra. Osteoarthritis begins this way. The body, after detecting the difference in pressure, will initiate an electrical charge. This electrical charge can do one of two things: One, it interferes with the nerve flow from that nerve exiting between two vertebrae and supplies to the different organs, muscles, joints and tissues. Two, it gathers calcium and attaches them to the affected bone, causing bone spurs. The formation of bone spurs is how the body tries to reinforce an overworked and compressed area. This subluxation-degeneration process is the cause of degenerative arthritis, a damage to the joint.


Chiropractic Care for Arthritis and the Joints


Degenerative arthritis is not age related nor is it hereditary. It has to do with the amount of trauma one has gone through and how well hey have cared for their spine. Through Chiropractic may not be a cure for arthritis but it slows and oftentimes reverses the progression of arthritis after the application of chiropractic adjustments. It is not surprising to find persons in their 70s are who are into regular chiropractic care with no arthritis. On the other end of the spectrum, we find young people in their 20s are who suffer from arthritis because they ignore the proper care for their joints.


While chiropractic adjustments are the centerpiece of chiropractic care, the other aspects of chiropractic care are important as well. In the course of the chiropractic treatment, equal emphasis will be given in the areas of nutrition and nutritional supplementation, lifestyle changes, exercise, and ergonomics, They are part of the holistic approach that chiropractic adopts.


We now realize that chiropractic care should begin right at birth and continue regularly throughout one’s lifetime. Chiropractic care is about maintaining your joints and nervous system’s optimum functions and the highest level of health and quality of life.


Can Chiropractic Help Relieve Sore Knees?


Knee pain is one of the most common conditions health care service professionals deal with. About a third of all cases of muscle and bone pain brought to doctors are those involving knee pain. Knee pain from sore knees is also a special condition that athletes have to contend with. More than 50 percent of all athletes struggle with knee pain every year. Some of the common complaints related to knee pain are meniscus or cartilage tear, sprained ligaments, runner’s knee and tendonitis. Also, knee issues associated with wear and tear come up frequently during doctor’s visits.


Symptoms of Knee Pain or Injury


The symptoms depend on the specific knee injury one has, but the following need to be looked out for:


  • Pain, especially on bending (flexion) or straightening (extension) the knee
  • Swelling on the knee
  • Problem with moving the knee
  • Difficulty bearing weight or load on the knee


Types of Knee Conditions / Causes of Knee Pain


Some of the common knee conditions that cause knee pain are:


  • Bursitis – The term comes from bursa, a sac of fluid located below the skin that overlays the joints. Swelling and pain to the bursa is caused by repeated kneeling or bending, irritating the bursa that overlays the knee cap or patella.
  • Dislocated kneecap – Also called patellar dislocation, this condition is characterized by the knee cap sliding out of position, resulting to swelling and pain.
  • Iliotibial band syndrome – The irritation from overuse and other problems of the iliotibial band, a tough tissue running from the hip downward to the knee, is the cause of the inflammation and pain on the outer knee that characterizes this disorder.
  • Osteoarthritis – Seen in both athletes and non-athletes, this common cause of knee pain is prevalent to people over age 50.
  • Patellar tendonitis – This condition comes from the inflammation of tendons that surround the knee. Overuse can cause the inflammation and soreness of these tendons.
  • Patellofemoral pain syndrome – This condition is common in teenage girls. It is often the result of problems associated with muscle tightness and imbalance and legs alignment.


Treatment of Sore Knees and Knee Pain


The treatment for knee pain will depend on the specific injury or condition. Some mild injuries that cause the knee pain sometimes resolve over time without treatment. Some of the actions prescribed to treat knee pain consist of the following:


  • Rest the knee and avoid intense activity for a few days.
  • Use ice to reduce swelling and pain.
  • Compress the affected knee by using elastic bandage or straps to reduce swelling or add support.
  • Elevate the knee by using a pillow under the heel, when lying down or sitting, to reduce swelling.
  • Take non-steroidal anti-inflammatory drugs (NSAID) to relieve pain and swelling. These medications can have some side effects and should only be used at the prescribed period and frequency.
  • Do strengthening and stretching exercises as your doctor or health care service provider recommends.


Chiropractic Care to Relieve Sore Knees


The knees may not be directly connected to the spine, but chiropractic can certainly treat

sore knees and knee pain. There are factors outside of the knee itself that can cause knee pain. These indirect causes must be corrected to prevent damage or injury to the knee joint and tissues surrounding it. Chiropractors, although known to be capable of restoring alignment in the spine, are also as capable in doing this in the knee. They can restore alignment in the knee’s structures as well as to other linked structures, which might be affected by the dysfunction in the knee, such as the lower back or hip. One of the common causes of knee pain is muscle imbalances and misalignment in the structures around the knee, hip and ankle joints from overuse, poor posture, physical trauma and repetitive stress. Chiropractic adjustments of the spine, hips and patella-femoral joint can help restore the joints into proper alignment.


Also, since one joint can ultimately have a significant impact on another joint, it is easy to see how an adjustment in the spine can treat an abnormality in the knee joint. The spine is connected to the pelvis, which is connected to the hip, which is connected to the leg bone, which is connected to the knee.


Chiropractic care can alleviate stress in the knee, reduce inflammation and facilitate its healing as well as of the surrounding structures it is connected and functions with.

Tai Chi for Knee Power and Strength



These slow, meditative movements are designed to gather your inner energy, and then percolate it through your body. Your attention is drawn inward so you can become aware of your inner energy and feel it circulating. These moves increase body strength, as well as upper body agility and coordination. As you flow from one move to the next, imagine blood surging through your body leaving feeling energized and relaxed.


Directions: do the first move 4 times. Then do the next 3 moves as sequence; repeat 4-6 times, alternating sides each time, while breathing slowly and easy. Remember to take your time with each step.


  1. Sinking the chi. Stand with feet hip-width apart, body weight balanced over feet, arms relaxed by sides. Bend knees slightly, letting pelvis chop and buck (neutral position). Inhale; let arms flow to shoulder height, elbows relaxed, palms up. Now, bend your elbows, so palms are at forehead height, then pass arms straight down it front of you. Repeat 4 times.


  1. Embrace the moon. In neutral position, inhale and hold an imaginary ball as you bring right heel toward left ankle, ball of right foot on the ground, right knee bent and turned out to the side (T-step)


  1. Part Horse’s Mane. From embrace the moon, exhale and step sideways with your right foot; then bent into a lunge right knee in line with ankle, right foot turned out at 90 degrees; left foot, 45 degrees (feet are separated a little wide than shoulder-width apart). At the same time, extend right arm in front of chest, elbow curved with palm upward. Press left hand in front of left thigh, flexing wrist up, palm flat; keep left elbow slightly curved.


  1. Brush knee and push right. From part horse’s mane, inhale and rock backwards as if to sit on left leg with all of your body weight; keep left knee out and lift right toes. At the same time, lift elbow so palm is by forehead and fold right arm across chest, palm down. Exhale, shift forward into another lunge, pushing left and forward, palms facing out as you press right hand down toward the outside of your right leg.


To reverse the sequence, from the Horse’s Mane, rock backward and rotate torso to face front, body weight balanced over left heel. Shift weight to right foot and Embrace the Moon, this time with right hand on top of the left and left for in a T-step. Repeat sequence on left side.