Tagged with 'cranberry'

Women are eight times more likely than men to get urinary tract infections, mainly because female anatomy makes it easier for fecal bacteria to reach the urinary tract. Lower UTIs, the most common type, develop in the bladder and cause abdominal pain, pelvic pressure, or burning urination. Upper UTIs, in which the infection has spread to the kidneys, are more serious and harder to treat; symptoms include back pain, fever, and nausea. Menopausal and postmenopausal women are at higher risk because they have lower levels of estrogen – the hormone that triggers production of protective antimicrobial proteins in the bladder.

PREVENTIVE MEASURES

1} Fluids

Staying hydrated keeps fluid moving through your system, which flushes bacteria out of the urinary tract and body. Any liquid is better than none, but it’s best to avoid sugary or caffeinated drinks, which may promote UTIs. Start with an extra glass of water with each meal and drink more if urine looks darker than pale yellow.

2} Hygiene

Wipe from front to back (or wipe front and back separately) after using the bathroom. This prevents UTI-causing microbes from being moved into the urethra. Also, urinate soon after intercourse to help wash away any bacteria that may have been transported into the urinary tract during sex.

3} Cranberry Juice or Supplements

Research on cranberry’s effectiveness is mixed, but it’s worth a try if you’re prone to UTIs. Cranberry contains proanthocyanidins, compounds thought to prevent bacteria from adhering to urinary tract walls. Drink 8 oz of pure, unsweetened juice a day; if it’s too sour for you, try a supplement.

4} Vitamin C

Vitamin C inhibits the growth of bacteria in the urinary tract since it makes urine more acidic. Liposomal vitamin C is a powerful and highly-bioavailable form designed to absorb quickly into your bloodstream and cells.

HOME REMEDIES

1} Probiotics

For women with a history of UTIs, one study found taking probiotics can help prevent repeat infections. Look for a product that contains lactobacillus bacteria, a strain that’s been shown to support a healthy genitourinary tract. This probiotic is potent and excellent (capsule form and powder form). Or try products that naturally contain probiotics like yogurt and kefir (look for “live and active cultures” on the label).

2} D-MANNOSE

Another preventive measure for recurrent infections is supplements of D-mannose, a simple sugar found naturally in the body. Studies have shown that D-mannose supplements can keep UTIs from coming back, likely by preventing bacteria from sticking to urinary tract walls. Consider taking D-mannose daily for 6 months for prolonged protection.

Preventing UTIs is not always possible, but incorporating these ideas and remedies can minimize the risk of them occurring. It's always a plus when you can avoid taking antibiotics!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference: Prevention.com

The phytochemicals found in cranberries and pomegranates keep your heart healthy, in part by triggering the production of blood pressure-lowering nitric oxide, which inhibits arterial plaque buildup. Meanwhile, nuts are high in omega-3 fatty acids, which can help reduce the risk for cardiac arrest.

Crunchy Cranberry-Pom SMOOTHIE BOWL

1 cup frozen cranberries

1 cup pomegranate juice

½ cup rolled oats

6 oz plain, vanilla, or berry low-fat yogurt

Toppings

¼ cup chopped or slivered almonds

¼ cup blueberries and blackberries

1 Tbsp flaxseeds

In a blender, combine the first four ingredients. Blend until the desired consistency is reached, then pour into a bowl and sprinkle with toppings.

Makes 2 servings

Per serving: 324 cal, 11 g fat (2 g sat), 49 g carbs, 27 g sugar, 74 mg sodium, 8 g fiber, 11 g protein

The winter months provide us with an assortment of “in season” fruits and vegetables—from hardy root vegetables and citrus fruits to robust leafy greens and tangy cranberries. On your next trip to the grocery store, look for 8 of my favorite, winter season, antioxidant-laden foods. Antioxidants fight the oxidation process, a chemical reaction that can cause damage to many cells in your body. This produce is sure to keep you healthy throughout the winter season.     

BEETS

contain a unique antioxidant called betalain. Choose small to medium beets with firm, smooth skin and no soft spots, with stems and leaves attached.

BROCCOLI

is part of the cruciferous family and, like the rest of its family, broccoli tastes best (that is, sweeter, less bitter and sharp) when harvested in the cooler temperatures of fall. Broccoli is very high in vitamin C, a premiere antioxidant, and also numerous other antioxidants, including lutein, zeaxanthin, beta-carotene, and kaempferol.

RED CABBAGE

is loaded with antioxidants. The bright purple pigment in cabbage comes from the antioxidant anthocyanin. Cabbage is bright and crisp when raw and mellows and sweetens the longer it's cooked. The cooler the weather it grows in, the sweeter it tends to taste.

CLEMENTINES

are small, sweet oranges available from December through the winter. They’re obviously loaded with the antioxidants vitamin A and C. A tip for picking out citrus fruit: look for pieces that feel heavy for their size. If they weigh more, this means they’re juicier.

CRANBERRIES

are unlike any other fruit because they need to be cooked to release their full flavor. They’re packed with antioxidants shown to benefit the cardiovascular system and immune system and combat cancer.

GRAPEFRUIT

is another citrus fruit loaded with vitamin C. The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. Grapefruits from California, Texas, Florida, and Arizona come into season in January and stays sweet and juicy into early summer.

KALE

has been identified to have over 45 different flavonoids. Like all hearty cooking greens, cooler weather keeps kale sweet. Look for kale with a deep blue-green color and consider using it as a substitute for spinach.

POMEGRANATES

hold up well in frost so the fall and winter months mark prime pomegranate season. The major antioxidant in pomegranate’s are punicalagins, which are shown to benefit the heart and blood vessels. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.

Take advantage of this fabulous selection!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist