Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein! @ClevelandClinic

Protect and build muscle while getting essential amino acids and calcium with this protein

Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).

If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.

“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”

What is casein?

Casein is the main protein found in dairy milk, which includes the milk from:

Cows.
Goats.
Sheep.

Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.

“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”

Getting enough protein is important because protein has many jobs. It has to:

Carry out chemical reactions (like digestion).
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your body’s movement by providing cell structure.

Casein vs. whey

Casein and whey have a lot in common. They’re both:

Animal-based proteins.
Complete proteins — they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.

The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”

Casein protein benefits

Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:

1. Gives you all the essential amino acids

Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.

Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.

2. Reduces muscle breakdown

Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.

As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.

3. Promotes muscle growth

Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.

4. Provides a good source of calcium

The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).

Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.

How casein protein powder can help

Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:

Weight loss

A high-protein diet can help you shed excess pounds and maintain a healthy weight. Protein can help you feel full and improve your satisfaction after the meal.

Different types of proteins affect you differently after you eat them:

Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Casein’s slow rate of release helps you feel fuller longer.

One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.

“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.

Overnight muscle growth and recovery

Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.

Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.

What to consider before taking casein

For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:

Casein allergy

If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.

A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:

“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.

Lactose intolerance

Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:

Bloating.
Diarrhea.
Gas or gas pain.
Nausea and vomiting.
Stomach pain.

“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”

Protein restrictions

People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.

“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”

Sources of casein protein

There are two ways you can add casein to your diet:

Casein supplements

A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.

“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”

The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.

Casein food sources

Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:

Butter.
Cheese.
Ghee.
Ice cream.
Infant formula.
Milk.
Yogurt.

“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK

December 17, 2023

Owl..“Correct me if I am wrong,” he said, “but am I right in supposing that it is a very Blusterous day outside?”

winnie the pooh blusterous

A.A.Milne

@A_AMilne

Owl nodded solemnly. “Correct me if I am wrong,” he said, “but am I right in supposing that it is a very Blusterous day outside?”

“Very,” said Piglet, who was quietly thawing his ears, and wishing he was safely back in his own house. ~A.A.Milne

December 15, 2023

Chronic Lower-Back Pain. Physical therapy focused on core strengthening is one of the most effective treatments. #depression

“Lower back pain is like death and taxes; everybody gets it at some point,” says out Sean Mackey, MD, PhD, chief of the division of pain medicine at Stanford University School of Medicine. About 9 in 10 of those patients recover fairly quickly, he says, but for the remainder, the pain becomes chronic and life-altering. (Try this 60-second fix for back pain.) “The severity of the original injury and how prone you are to anxiety plays a role in whether your pain will persist,” he says. Physical therapy focused on core strengthening is one of the most effective treatments.

Use a foam roller to roll away your back pain:

https://www.prevention.com/health/a20486144/top-painful-medical-conditions/

December 15, 2023

Dry needling, also known as intramuscular stimulation, is a type of trigger point therapy that’s been used for decades — and it’s become an increasingly popular drug-free way to treat musculoskeletal pain. @ClevelandClinic

health.clevelandclinic.org

Dry Needling: How This Time-Tested Method Sticks it to Muscle Pain

Dry needling for acute or chronic pain targets trigger points that develop within stressed muscles. The needle can stimulate them to release so that the muscle can return to normal mobility with less…

December 12, 2023

5 Health Benefits of Pears @ClevelandClinic #bloodsugar

Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.

“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Types of pears

Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:

Anjou (green or red).
Asian.
Bartlett.
Bosc.
Comice.
Concorde.
Forelle.
Seckel.
Starkrimson.

Health benefits of pears

Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.

1. A nutritious source of vitamins and minerals

Like most fruit, pears are a source of good nutrition. One medium pear has approximately:

102 calories.
27 grams of carbohydrates.
0 grams of cholesterol.
0.2 grams of fat.
6 grams of fiber.
0.6 grams of protein.
1 milligram of sodium.
17 grams of sugar.

A medium pear also gives you:

8 milligrams of vitamin C (9% daily value or DV).
8 micrograms of vitamin K (7% DV).
0.05 milligrams of vitamin B6 (5% DV).
206 milligrams of potassium (4% DV).

2. Helps manage your blood sugar

Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.

Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.

Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.

Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.

In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.

3. Relieves constipation and improves digestive health

Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.

A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:

Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.

To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.

4. Lowers inflammation

Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.

Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.

Research shows that flavonoids can reduce inflammation and lower the risk of:

Cancer.
Heart disease.
Infections from bacteria, fungi and viruses.
Alzheimer’s disease, dementia and Parkinson’s disease.
Stroke.
Type 2 diabetes and the nerve damage it can cause.

5. Promotes heart health

Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:

Anthocyanins, an antioxidant and pigment that gives some pears their red color. According to a review of 44 studies, anthocyanins may protect against coronary artery disease.
Fiber, which may play a role in lowering cholesterol, according to a meta-analysis of 15 clinical trials. High cholesterol may increase your risk of heart disease.
Potassium, known to help reduce high blood pressure — another risk factor for heart disease.

In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.

Are fresh, canned or frozen pears better?

“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”

But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.

“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”

Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.

December 7, 2023

“Lowering the crib isn’t so much about age, it’s about your baby’s abilities,” says pediatrician Laura O’Connor, MD.

Signs It’s Time To Lower Your Baby’s Crib Mattress

There’s no magical age or height — it’s all a matter of your baby’s mobility

Funny how quickly things change when it comes to babies, right? One day it’s all swaddles and burp cloths and tummy time. Then, before you know it, they’re crawling around trying to drink out of the dog’s water bowl.

Babies hit new milestones faster than you can say, That’s one for the baby book. And while you’re looking for a pen, you might want to grab a screwdriver, too. Because as your baby becomes more mobile, it’s a cue that it’s time to lower their crib.

“Lowering the crib isn’t so much about age, it’s about your baby’s abilities,” says pediatrician Laura O’Connor, MD. “The more mobile your baby gets, the lower the crib should go.”

So, if you can’t plan on your calendar when the right time is, how will you know when to lower the crib mattress? Dr. O’Connor shares some tips for what to look for.

When to lower the crib mattress

Sure, back in the day, cribs with drop-down sides were all the rage. But they’ve been banned after they were found to result in serious injuries and even deaths.

Most cribs these days come with high, middle and low settings for the mattress. That’s for both parents’ comfort and baby’s safety.

Think about it: If your newborn’s crib mattress was down below your knees, you’d be reaching awfully low to place them in bed. And it would be just about impossible to get them back out without crawling in yourself. (Don’t do that. Your crib isn’t meant to hold an adult’s weight.)

On the other hand, a baby who can stand would be in danger of taking a big tumble if their mattress was only a few inches below the crib rail.

But all those different height settings can be confusing. You’ll rest easier knowing your little tot is safe in their crib. Dr. O’Connor helps us take the guesswork out of each crib setting with this quick reference guide:

Developmental stage	Sleeping arrangement	Approximate age
Newborn.	Bassinet or crib’s highest setting.	Under 4 months.
Baby who can roll over.	Crib’s highest setting.	4 months old.
Baby who can sit up, “commando crawl” or get up on their hands and knees.	Crib’s middle setting.	6 months old.
Baby who can stand up or pull themselves up to standing.	Crib’s lowest setting.	9 months old.
Baby who can climb out of the crib or has outgrown the crib.	Big-kid bed.	Anywhere from 18 months to about 3 years old.

Consult your crib’s instruction manual for specifics on how to lower the crib mattress. Most manufacturers provide them online if you can’t find yours. Be sure to tighten all screws securely.

Highest crib setting

If your infant has been sleeping in a bassinet, they should be moved to a crib by the time they can roll over, Dr. O’Connor says. For many babies, that happens somewhere around 4 months old.

But bassinets have different height and weight restrictions. Even if your little one isn’t yet rolling, if they’ve reached the maximum height or weight for the bassinet, it’s time to move to a crib to make sure they have the stability and protection they need.

The highest setting on your crib is the right place for babies who can’t sit up.

“Infants have so little control over their bodies, it’s important for their safety, and for everyone’s comfort, if parents don’t have to bend too far to lay them down or pick them up,” O’Connor explains.

Middle crib setting

After rolling over, other mobility milestones come fast. And with baby’s new moves comes another shift in crib height.

Dr. O’Connor says you should plan to move your crib mattress to the middle height before your baby can crawl. Move the crib down when your baby can start to do any of these pre-crawling actions:

Sit up on their own.
Crawl “commando style” (inch forward by pulling with their arms with their bellies on the ground).
Assume a crawling position, by getting up on their hands and knees.

Many babies begin to hit these milestones around 6 months old. But they may come even earlier, so let your baby’s abilities be your guide.

Lowest crib setting

Standing and walking are probably two of the most exciting milestones in your baby’s first year. And they’re signs that it’s time for the crib to be lowered for its last time.

“By the time your baby can stand up or pull themselves up, their crib should be at its lowest setting,” Dr. O’Connor notes. “If the crib mattress is too high, it becomes a big fall risk.”

Some babies may start off standing by using furniture (or whatever’s handy … say, your leg) to pull themselves up. And the rails on their crib can be perfect for pulling up.

So, even if your baby doesn’t stand up independently yet, any standing is a sign that it’s time to move the crib mattress to its lowest point.

And don’t let sleep sacks or other swaddles lull you into a false sense of security. Sure, they can make standing harder. But even with a sleep sack on, your baby can try to pull themselves to standing. So, if they can get up on their own two feet without the sleep sack, it’s time to make the crib at low as it goes.

Time for a big-kid bed

After the crib reaches its lowest point, it can stay there for a while, Dr. O’Connor says. Most toddlers should sleep in a crib until they’re at least 18 months old. Some may not need to move to a toddler bed until well after their third birthday.

The American Academy of Pediatrics recommends toddlers move to a bed if:

They’re 35 inches tall.
The crib rail is in line with the middle of their chest (at their nipples) when they stand in their crib.
They climb out of the crib.

“If your baby is climbing out of their crib or has outgrown it and causing a dangerous situation, it’s time to move to a bed. If not, it’s better to save the bed for a while,” Dr. O’Connor advises. “Beds come with a lot of autonomy and responsibility for your child, so the longer you can wait, the better for most people.”

Keep safety first

Of course, crib height is just one part of making sure your baby has a safe sleep environment. You also want to make sure you’re following these other safe sleep practices during your baby’s first year:

Use the firm side of the crib mattress.
Keep pillows, blankets, stuffed animals and other soft items out of the crib.
Don’t use crib bumpers.
Put your baby to sleep on their back.
Don’t share your bed with your baby.

If you have any questions about crib safety or safe sleep, Dr. O’Connor says to talk with your child’s healthcare provider. They can help you understand the best ways to keep your baby safe and sleeping soundly

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December 6, 2023December 6, 2023