Other Wellness

Feel Cold All the Time? Here Are 5 Possible Reasons Why Do you find yourself asking, “Why am I always cold?” Or needing a blanket when dining al fresco in 70-degree weather or a hot latte to warm your hands — even though you’re indoors? If any of the above scenarios apply to you, you’re not alone. Many people report continually feeling cold — otherwise known as “cold intolerance” — even when it’s objectively mild outside. There are several factors that may be causing you to feel cold, and while many of them are manageable and easily identified, others may require a bit more sleuthing with the help of a seasoned medical professional. Dr. Michael Gill, internal medicine physician at Advocate Health Care, and Dr. Daniel Rausa, gastroenterology fellow at Lenox Hill Hospital in New York, share five of the most common explanations for perpetual chills. 1. Anemia If patients aren’t getting enough oxygen via the blood, they might have anemia, a condition typically resulting from iron deficiency. It’s accompanied by feelings of fatigue, shortness of breath, and coldness, since certain tissues aren’t getting the oxygen required for normal function. “If you’re a woman with very heavy periods and have been more tired lately, or someone who has been experiencing irregular shortness of breath during their workouts, it might be because of an iron deficiency,” says Gill. What to do: Bloodwork would reveal any vitamin deficiency that may be causing coldness and could help doctors determine the best dosage and choice of vitamin to incorporate into your routine. 2. Hypothyroidism Fatigue, hair loss, an altered texture or appearance of skin, and sudden weight change are all potential signs of hypothyroidism. Under this condition, the thyroid doesn’t produce the required amount of hormones for normal everyday function. “When we think about the thyroid, we’re thinking about how fast your engine is running,” says Gill. “If it’s running too slow, you might gain weight, feel more tired, and feel colder than usual because the engine isn’t warming up like it should be.” What to do: If bloodwork determines hypothyroidism, hormone replacement therapy may help to restore healthy thyroid levels. 3. Raynaud’s Phenomenon If your extremities feel the biggest chill — especially in cooler temperatures — it may be due to Raynaud’s phenomenon, a condition that causes the constriction of blood vessels that people most often feel in their fingers and toes. “When you go outside on a cold day, your blood vessels are supposed to dilate [widen] to warm your hands. But people with Raynaud’s experience the opposite reaction — the vessels narrow to make the hands feel even colder,” says Gill. What to do: Gill’s rule of thumb when it comes to Raynaud’s? Bundle up. “When you go outside, be sure to cover your extremities as best you can — warm socks and mittens are key.” 4. Low Body Fat Adipose tissue, or body fat, is more than just stored energy — it insulates the body, acting “as a barrier to heat loss,” according to researchers. Factors contributing to inordinately low body fat, or underfat, include disordered eating, malnutrition, genetics, illness, and even too much exercise. And if you’re underfat because of disruptions in eating, your metabolism can additionally slow down, worsening your cold intolerance. What to do: With the help of a nutrition specialist, a doctor can recommend an eating and exercise plan that promotes healthy, sustainable weight gain. 5. Diabetes When not carefully regulated, diabetes may cause nerve problems that can lead to the altered perception of touch and sensitivity to the cold. “When the nervous system is affected, people have a difficult time in regulating their environment,” says Rausa. What to do: As with all of the aforementioned scenarios, Rausa recommends developing a comprehensive plan with your doctor to determine the best way to manage and resolve symptoms. “With neuropathy from diabetes, it’s important to manage symptoms with lifestyle changes, diet, and medication, depending on specific variables to be discussed with your doctor.” Is It Normal to Always Feel Cold? When seeing patients who complain of constantly feeling cold, Dr. Gill always starts with one important question: How long have the symptoms been occurring? “If it’s a case where a patient has been experiencing symptoms for their entire life, it’s very possible that that’s just how their body operates. But if symptoms started for the first time a week ago, then there may be a medical issue,” he says. “It’s the reason I always ask patients if these sensations are relatively new, followed by whether they’re experiencing any other symptoms that accompany this one.” Dr. Rausa agrees. “We always like to start with what we call a ‘review of systems,’ in which we get a broad overview of the patient’s current state and a sense for whether there are other symptoms potentially causing the primary symptom of feeling cold,” he says. Symptoms like fatigue, hair loss, weight gain, or weight loss all might raise flags for doctors when speaking with patients. Such symptoms may signal an array of underlying medical issues, from anemia to hypothyroidism. For this reason, Rausa stresses the importance of having a comprehensive conversation with your doctor about your health. He also suggests keeping a journal of symptoms to share with your doctor, to ensure you leave no stone unturned. “What it boils down to is: What is the bigger picture saying? What other symptoms might be occurring that the patient and doctor can really home in on together to unearth what’s really going on to cause these symptoms?” If you’re looking for an effective at-home healthcare option, Hello Alpha will connect you with board-certified professionals. They offer 24/7 messaging with licensed clinicians, prescribe and deliver medications, and provide confidential, personalized guidance on weight loss, mental health, and GLP-1 drugs. The post Feel Cold All the Time? Here Are 5 Possible Reasons Why appeared first on BODi. Do you find yourself asking, “Why am I always cold?” Or needing a blanket when dining al fresco in 70-degree weather or a hot latte to warm your hands —

How to Get Vitamin D in the Winter and Why You Need it As frigid temperatures set in, you’re probably ready to break out your floor-length parka and fluffy scarves to keep warm — or ready to just stay inside and avoid the winter weather altogether. But bundling up in layers and spending less time outdoors can limit your exposure to the sun, leading to lower levels of vitamin D, which is produced when your skin absorbs UV rays from the sun. Around 40 percent of the US has a vitamin D deficiency, and it’s especially prevalent in northern regions, where the winter months are the most brutal. So, here’s how to make sure you’re getting enough vitamin D this winter. Why Is Vitamin D Important? Vitamin D helps the body absorb calcium, which is necessary for bone health. Vitamin D is also vital for nerve function and maintaining a healthy immune system. So how can you tell if you’re getting enough vitamin D? Unfortunately, many people don’t experience noticeable symptoms, which can make it hard to recognize. “You probably won’t feel it if you’re low in vitamin D,” says Andrea N. Giancoli, MPH, RD. “The best thing to do is have your blood checked regularly to see if you’re in the healthy range.” That’s important, because vitamin D deficiency can negatively impact your health; it’s been linked to seasonal affective disorder (SAD), and research suggests it may also be associated with chronic illnesses, including cardiovascular disease. And vitamin D deficiency has been linked to increased mortality — though researchers are still working to establish a causal relationship between the two. Extremely low levels of vitamin D can affect bone density as well. “Vitamin D helps the body absorb calcium, and works together with calcium to keep our bones strong and healthy,” says Rachel Daniels, MS, RD, registered dietitian at Virtual Health Partners. “Severe vitamin D deficiency can lead to soft bones and reduced bone density. This can increase your risk for pain, weakness, and injuries.” How Do We Get Vitamin D? There are three ways to get vitamin D: the sun, food, and supplements. 1. Sunlight Sun exposure is the easiest way to get vitamin D, but how much time in the sun do you need in order to synthesize enough vitamin D? The ideal range can be anywhere from five to 30 minutes, depending on a number of factors: Time of day (midday sun is strongest) Season Location Altitude Age The pigmentation of your skin (darker skin needs more time in the sun to produce adequate vitamin D) There’s one catch: Sunscreen blocks the absorption of UV rays, which can affect vitamin D production. “UVB rays need to hit your skin in order for you to synthesize vitamin D,” Giancoli says. “If you’re constantly wearing sunscreen, you’re blocking the absorption of UVB rays — and, therefore, the potential for vitamin D synthesis.” Of course, you know how important it is to wear sunscreen every day — even in the winter — because exposure to the sun’s UV rays raises your risk for skin cancer. So how do you strike a balance between getting enough sun to synthesize vitamin D, without damaging your skin? “You want to get enough sun to synthesize vitamin D, but not so much that you’re raising your risk of sunburn or skin cancer,” Giancoli says. Her rule of thumb: Make sure you apply sunscreen before you notice any change in your skin color, whether it’s a tan or a burn. 2. Food Though sun exposure is the best and most efficient way for your body to get vitamin D, you can also get vitamin D from certain foods. The following foods are considered excellent sources: Maitake mushrooms Portabella mushrooms (exposed to UV light) Cod liver oil Salmon Sardines Trout Vitamin D doesn’t occur naturally in many foods, which is why you may have noticed that milk, yogurt, orange juice, and cereals are often fortified with it. 3. Supplements While a balanced diet can help you add more vitamin D to your diet, Daniels says, “you may not reach the Recommended Dietary Allowance of 600 international units (IU) per day this time of year without supplementation.” If you’re not getting a lot of sunlight this time of year, you may want to consider taking vitamin D supplements — but talk to a doctor before you do. “More is not always better when it comes to supplementation,” Daniels says. Your doctor can check your current vitamin D status with a blood test and recommend the appropriate supplement and dosage. Can Light Therapy Increase Vitamin D Levels? Light therapy is a common treatment for seasonal affective disorder. However, most light therapy boxes (sometimes called “happy lights”) are designed to help you limit UV exposure in order to prevent skin damage — and that means they won’t increase vitamin D levels. However, one study found that the UV rays from an artificial sun lamp — like the type used in tanning beds — could help improve vitamin D status. Still, the best and most efficient way to increase your vitamin D levels is through exposure to natural sunlight. So while fortified foods, fatty fish, and artificial sun lamps may help, your best bet is to brave the cold for a few minutes each day and soak up some rays. And on those dreary days when the sun is nowhere to be seen, look into taking a supplement. The post How to Get Vitamin D in the Winter and Why You Need it appeared first on BODi. As frigid temperatures set in, you’re probably ready to break out your floor-length parka and fluffy scarves to keep warm — or ready to just stay inside and avoid the winter weather altogether. But bundling up in layers and spending less time outdoors can limit your exposure to the sun, leading to lower levels of […] The post How to Get Vitamin D in the Winter and Why You Need it

What Is Gua Sha, and Does It Help With Muscle Pain? You might have seen Instagram influencers scraping their bodies or faces with smooth stones or metal tools to help (as they claim) promote blood flow and range of motion, and even relieve minor pain or soreness. The traditional Chinese medicine practice, called gua sha, is touted as a form of lymphatic drainage massage. But before you try gua sha for yourself, there are some things you might want to know. Does it really work? What does the research show? Can you DIY at home? (And should you?) Here’s what you need to know if you’re thinking of trying gua sha for the first time or making it a part of your recovery routine. What Is Gua Sha? Gua sha is a practice in traditional Chinese medicine that dates back roughly 1,800 years. It’s essentially a massage: A practitioner rubs your body (or an area) with warm oil then uses a worn coin or spoon to briskly rub your skin in long lines. Other popular materials for these massage tools include rose quartz, jade, and metal. Gua sha is also called “coining” or “scraping” in the US, says Theresa Marko, PT, DPT, MS, a doctor of physical therapy and owner of Marko Physical Therapy in New York City. To get traditional gua sha, you’ll need to visit a traditional Chinese medicine practitioner or acupuncturist. However, there are a couple of similar practices used by other health-care professionals, explains Marko. Chiropractors use the Graston technique, which combines gua sha and modern myofascial release. Physical therapists use “instrument-assisted soft tissue mobilization” (IASTM). Both therapies use stainless steel tools. While all three scrape the skin using tools, the intention is different. The Graston technique and IASTM focus on myofascial release, or breaking up scar tissue and muscle adhesions. Gua sha “looks at pain as a symptom of imbalance,” explains Aliks K. Lessa, LAC, a licensed acupuncturist. It targets tight muscles with the goal of moving “stagnant” blood, reducing internal heat, and shifting negative energy in the body. However, the practice can leave behind red streaks and even some broken blood vessels at times. Does Gua Sha Help With Muscle Aches? Since gua sha is a form of massage, Marko says it is, in her professional experience, “really good for alleviating [soreness] from a muscle that might be in spasm or too tight.” Using gua sha tools to scrape the skin in spots where you’re sore “coaxes the body to release that deeply embedded tension,” explains Lessa, and adds some elements of acupressure, too. Research is limited but shows promise. In a small study, people with chronic neck pain treated with gua sha showed improvements after a week of treatment. They also had less pain while moving than those not given the treatment. A study on chronic low back pain found similar improvements in pain scores after gua sha. However, these studies are small, with no placebo, so the results aren’t definitive. Gua sha doesn’t work on all muscles, says Marko, since it’s a superficial treatment. “If you needed something deeper, like your piriformis muscle in your buttock area, scraping wouldn’t really get to it,” she says. For those types of aches, she recommends other forms of massage or physical therapy. How Often Should You Gua Sha? Lessa suggests getting gua sha once a week to help ease muscle tension. The bruising and red streaking is normal, Lessa confirms, but she wants them to heal fully before her clients come back. “Ordinarily, a week is enough time for that to occur,” she says. You can integrate gua sha with other products to relieve sore muscles. What Tools Are Used For Gua Sha? You should only get gua sha from a trained professional. Here’s a peek at the tools they might use: Roller tool Among the gua sha tools, the roller might be the most popular and recognizable. It often comes with a big and small side, with the smaller side used for more pressure or precise scraping. S-shaped tool Lessa explains this one is versatile, “working around fine bones like the ankles, wrists, and vertebrae, but also for wider more muscular areas of the body like forearms, calves, and hips.” Wing- or fin-type tool This tool is best for areas with “more muscle and less bone protrusion,” such as the sides of the neck, backs of the legs, and abdomen. Dolphin-shape tool Lessa uses the flat edge for larger areas, like the IT band, and the dolphin edge for “curving around delicate bones like the shoulder blades, collar bone, knees, and ankles.” Another common area for use is the jawline. Fish-shape tool Lessa likes this as a facial tool, to “work around small, sensitive bones like the brows and nose” or even the cheekbone. Spoon-type tool The spoon side is perfect for scraping painful areas while the smaller side can be used for acupressure. The post What Is Gua Sha, and Does It Help With Muscle Pain? appeared first on BODi. You might have seen Instagram influencers scraping their bodies or faces with smooth stones or metal tools to help (as they claim) promote blood flow and range of motion, and even relieve minor pain or soreness. The traditional Chinese medicine practice, called gua sha, is touted as a form of lymphatic drainage massage. But before […] The post What Is Gua Sha, and Does It Help With Muscle Pain? appeared first on BODi. Linnea Zielinski{authorlink}https://www.beachbodyondemand.com/blog/gua-shaBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png