Nutrition. Vitamins. You.
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Canker Sores
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Please see below for a complete transcript of this episode.
Hosted by Melissa Bistricer, MS, RDN
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
*Intro music*
Melissa Bistricer, MS, RDN : [00:00:40] Welcome back to another podcast here at InViteⓇ Health. Some people seem to have wanted to know about oral health and how canker sores occur and if there’s anything they can do for them. A canker sore can happen for multiple different reasons. Let me tell you about why they can happen and then supplements that may be able to help with oral hygiene and canker sores.† [00:01:00]
[00:01:00] My name is Melissa Bistricer and I’m a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. Nutrition, food for thought: to eat is a necessity, but to eat intelligently is an art. InViteⓇ Health promotes an intuitive approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrients it is also important to learn and include other lifestyle modifications like nutrition, exercise, and sleep. These practices with the use of vitamins will promote optimal benefits in your daily life.† [00:01:37]
[00:01:37] Canker sores, canker sores are a type of mouth sores, sometimes called ulcers. They are a small, shallow lesion that are developed on soft tissue of the mouth based on the gums. They are not contagious and are generally irritating and very painful. Canker sores can be caused by stress, acidic foods and minor injuries to the inside of the mouth. Most canker sores are round or oval with white or yellow in the center and a red rim around that. It is the inside of the mouth that is generally under the tongue, inside the cheek or lips at the base of the gums. There are actually several types of canker sores, such as a minor, major and herpetiform canker sores. The cause of a canker sore is unknown and unclear. Some research has suggested that triggers for canker sores can be minor injuries like dental work, sports mishaps or accidental cheek biting. It can also be caused by toothpaste and mouthwash containing sodium sulfate, food sensitivities and a diet lacking in vitamin B12, zinc, folate and iron. There are also triggers such as allergic responses to certain bacteria in the mouth, H. Pylori and emotional stress. There can also be cases where canker sores are more common to occur specifically in disease conditions. These disease conditions can be celiac disease, inflammatory bowel disease, or an immune system attached to the cells, and lastly, HIV and AIDS. † [00:03:07]
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[00:03:09] Risk factors can be for periodontal diseases such as smoking, older age, especially over the age of 65 and female gender. So how can we limit and get rid of canker sores? The first way that I would recommend is, that I’ve seen really work is to get rid of the canker sores quickly is using salt water or baking soda in lukewarm water, just swish that in your mouth and spit it out the water. Do that every night till you start to see the canker sore going away and you’re starting to feel better. Prevention is a very big component. You want to try to limit the occurrence by watching what you eat. Trying to avoid foods that may irritate the mouth like nuts, chips, pretzels, spicy foods, or acidic foods. You want to focus on eating healthy foods to prevent the deficiencies. You want to try and eat as much fruits, vegetables and whole grains in your diet. We should also try to practice good oral hygiene. This means brushing our teeth after meals and flossing once a day. To keep the mouth clean of foods that might trigger the sore. We need to also reduce stress. Canker sores are related to stress, so learning how to reduce stress by using techniques like meditation or a natural supplement like L-Theanine or 5-HTP.† [00:04:22]
[00:04:24] Diet and lifestyle are two things to take into consideration to limit and reduce canker sores on a regular basis, it is best to consume a diet lower in sugar, processed starches and soda. You want to increase your vegetables, fruit and whole grain intake, and especially calcium from dairy products to lower the risk of periodontal disease. A probiotic supplement or probiotic foods may help your gums and prevent bleeding. Specifically, acidophilus, which does not only have to be in a supplement pill form, it actually is naturally found in yogurt. The connection to a probiotic and the canker sore is to help stimulate the immune system to help the sore heal. CoQ10 has also been studied in a randomized controlled trial for patients with periodontal disease that underwent a root canaling. And they seem to have a significant reduction in gum inflammation while taking CoQ10 than the placebo group. Fish oil has also been seen to help periodontal disease, to help lower inflammation from omega three fatty acids. The fish oil has been also associated with heart health, type two diabetes, and autoimmune disease. Lycopene has also been clinically trailed to help with periodontal issues as well. The individual who took lycopene orally has been has seen a more, has seen a better effect than those in the placebo group. Lysine has been shown to help shorten the duration of a canker sore. † [00:05:53]
[00:05:54] Lysine is an amino acid, you can get it as a supplement form. Lysine considerably shortens the duration of the canker sore if you feel a canker sore coming on within the one week period, start taking a thousand milligrams of lysine every single day and you will definitely see the benefits of reducing the duration of the canker sore. So, what vitamins are lacking if you get a canker sore? In recent studies, it has been shown that canker sores have been caused by triggers or a lack of vitamins or nutrients that can be from folic acid, zinc, or iron. Deficiencies of calcium were also noted. However, calcium deficiency wasn’t clearly linked to aggravate the situation. Healthy eating again can certainly aid in the fight against canker sores. † [00:06:42]
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[00:06:43] So, getting exposure can definitely look like this. To help reduce the painful canker sores in your mouth. You want to try and avoid foods with acid or anything that is spicy to not irritate the sore further. You want to use salt water baking soda with lukewarm water for about a week to help shrink the canker sore. You want to practice good oral hygiene with brushing your teeth and flossing one time a day. You want to consume a lot of fruits and vegetables and whole grains to eliminate the sugary foods in your diet, such as soda and processed foods. You want to make sure you’re hitting the categories of fruits, vegetables and whole grains to prevent any deficiencies from folate, zinc, iron, and B12. Which may have caused the canker sore to come.† [00:07:27]
[00:07:28] In terms of supplements, you can use lysine to prevent and help heal the canker sore. There may be some benefits in taking a comprehensive multivitamin to eliminate the chance of deficiencies. As well as that may be impacting on your oral health. You can also try and take probiotics or eat probiotic food. So you can check out our lysine and multivitamins that are sold at invitehealth.com. Check it out and if you have any further questions, you can always chat with me as a nutritionist or any of our health care providers to assist you at invitehealth.com or email me at [email protected]. I am Melissa Bistricer, RDN, ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I am looking forward to continuing to provide you with educational podcasts and blog posts. I want to thank you so much for tuning in to the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting invitehealth.com/podcast. Again nutrition food for thought: To eat is a necessity, but to eat intelligently is an art. Have a great day and tune in for the next podcast coming your way soon. † [00:07:28]
*Exit Music*
One supplement every diabetic should be taken is Coenzyme Q10. This supplement is extremely beneficial for a diabetics health.
CoQ10 ubiquinol and Selenium are two important nutrients for making sure the heart is functioning properly, and to prevent heart attacks.
What Can Help You Get Over Migraines?
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Please see below for a complete transcript of this episode.
Hosted by Melissa Bistricer, MS, RDN
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
*Intro music*
Melissa Bistricer, MS, RDN : [00:00:40] Hello and welcome back to another podcast here at InViteⓇ Health. Are you suffering from migraine headaches? I know that when I get a migraine, I just need to be in a dark room and sleep. This does impact my daily life. So you may think, how can you live your daily life like this? Well, lucky for you, today we’ll be talking a little bit more about diet and supplements that may be able to help you with your migraine headaches.† [00:01:04]
[00:01:05] My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect here at InViteⓇ Health. Nutrition, food for thought: here’s to a year of better habits, positive thinking, clean eating, and most of all, loving to yourself. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrient it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will provide optimal benefits in your daily life. † [00:01:42]
[00:01:43] Now let’s get talking about the topic of migraines. Migraines are defined as headaches that are debilitating. They consist of severe throbbing pain and pulsing sensations in the temple area. There are different types of migraines and migraine symptoms as everyone experiences migraines in different stages. The most common type of migraines is migraines without the aura, which is no warning signs as when many migraine attack is going to start. A migraine with the aura is a warning sign. It appears that the migraine is going to start. The warning signs can be from sight, such as blind spots or seeing flashing lights. Evidence has suggested the possible cause of migraines can be related to a low serotonin level or hormonal imbalance. Migraine risk factors can be sex, age, family history, and other medical conditions such as depression, anxiety, sleep disorder, or even epilepsy. Side effects of migraine headaches can be exhaustion, nausea, vomiting and sensitivity to light, sound and sometimes even smell or touch. Triggers that are important to be aware of with migraines can be from hormonal changes from the menstrual cycle for woman, stress, foods, skipping meals, and weather changes. It is important to keep track of symptoms to try to prevent migraines from arising. Trying to avoid or identify triggers will help you to minimize headaches. Keeping a logbook of patterns and symptoms will help to use will help you to figure out the specific causes of the issue. Other factors are to manage stress with relaxation, such as meditation, yoga or mindful breathing. We also want to include eating a regular schedule diet, drinking lots of fluids and getting plenty of rest and regular moderate exercise.† [00:03:28]
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[00:03:30] Migraines are not preventable, unfortunately, and are thus far not 100% treatable either. But there are certain precautions you may be able to take to help reduce the symptoms. We will discuss specific foods to avoid and what supplements may be beneficial. Though generally we see migraines treated medically with nonsteroidal anti-inflammatory drugs, otherwise known as NDAIDs such as acetaminophen or Excedrin migraine with the added caffeine. Triptan drugs that are used act as an antagonist for 5-hydroxytryptamine receptors or other drugs such as opioids or corticosteroids. We know that NSAIDs can potentially hurt the liver and kidney in the long run. Opioids will deplete the body of folic acid, vitamin C, iron, potassium. And corticosteroids will deplete the body of beta carotene, B-6, folic acid, vitamin C, vitamin D, calcium, magnesium, potassium, selenium, zinc and melatonin. Therefore, it is very important that if you are taking any of these drugs that you make sure that you’re getting the sufficient amount of nutrients that may be depleted due to the prescribed drugs. These interventions are not the best alternatives, and you may want to consider trying to use a natural alternative with the diet and supplements.† [00:04:47]
[00:04:49] Natural interventions that can be beneficial for migraines is to adjust your diet to a no tyramine diet. Improving sleep, having a key self-care regimen such as meditation, massage, facials, chiropractor or sufficient exercise. And lastly, adding supplements such as CoQ10, Melatonin, Riboflavin and Magnesium to help provide relief in migraine headaches. Diet is an extremely important factor to try to eliminate the frequencies of headaches.† [00:05:17]
[00:05:18] A population based study was completed on caffeine risks for those with daily headaches. The conclusion resulted in dietary or medical caffeine consumption has a minimal risk factor for chronic daily headache onset. The recommendation is to limit caffeine intake to 1 to 2 cups per day, approximately 200 milligrams of caffeine daily. The dietary guidelines for Americans recommend having healthy eating habits incorporating as much as we can whole grains, increasing fruits and vegetables with a variety, limiting sodium intake to less than 2300 milligrams daily, trying to limit to skip meals, trying to drink plenty of water, and commonly follow a diet to help eliminate or prevent migraines to follow a low tyramine diet.† [00:06:03]
[00:06:03] What is a low tyramine diet? Well, tyramine simply just means a compound which occurs naturally in cheese and other foods and can cause dangerously high blood pressure if someone is taking a specific inhibitor. Though, a low tyramine diet is simply just eliminating cured, pickled, smoked, and processed meats. Examples of high tyramine foods that should be avoided to reduce the chances of getting migraines are sauerkraut, kimchi, pickled beets, pickles, and fermented foods such as tofu or miso. In a low tyramine diet you want to try to include as much as possible whole grains, eggs, fresh meat, fish, poultry, non fermented or pasteurized dairy cheeses like milk cream cheese or cottage cheese or cottage cheese. Other factors in a diet that may contribute to migraines can be nitrates, which nitrates are the preservation of foods such as hot dogs and deli meats and monosodium glutamate, otherwise known as MSG, used as a flavor enhancer in some Chinese foods and soups and phenylethylamine compounds found in chocolate, garlic, nuts, raw onions and seeds. It is important you test these foods out to assess if they are causing you migraines and taking further precaution. If they do cause you migraines to try to eliminate eating these foods. † [00:07:21]
[00:07:23] Let’s dive a little deeper now in talking about the nutritional supplements. CoQ10 is beneficial for cellular energy production is a highly active in areas especially the brain and can be depleted rapidly. A study was completed with a number of days with nausea due to migraine headaches and taking CoQ10 supplementation. Was seen to help to reduce the number of days with nausea due to migraine headaches. The American Academy of Neurology 56th annual meeting in San Francisco shows that CoQ10 may have benefits on migraines. Patients in the supplement group who experience migraines taking 100 milligrams three times a day of CoQ10 had less migraines in the three months of the study than those who took the placebo pill. † [00:08:05]
[00:08:07] Next is melatonin, levels can oftentimes be below, especially during a migraine attack. Clinical studies have shown improvement of symptoms and reduced attacks with taking melatonin. The Gail Academy has studied the therapeutic potential of melatonin in migraines. Current research suggests that migraines are responsible for a pineal circadian irregularity. Which is given melatonin normalize this to circadian cycle. Melatonin may have potential to play an important role in resynchronizing biological rhythms to a lifestyle and subsequently relieving migraines. The researchers state that the use of melatonin found is safe for people who suffer from migraines with fewer or no side effects at all.† [00:08:49]
[00:08:50] Riboflavin has been shown to be effective in preventing migraines with the ability to enhance mitochondrial energy production. Riboflavin, which is also known as B2. This helps with the cell growth, enzyme function and energy production. The data that has been study shows that Riboflavin has been effective for migraines due to patients with mitochondrial genetic abnormalities. Taking a high dose of riboflavin can help to reduce migraine attacks by about two attacks per month. A study was completed on individuals suffering from migraines given 400 milligrams of riboflavin per day. Headaches have been significantly reduced from four days a month to two days a month after 3 to 6 months of treatment. The intensity in hours did not improve, but the frequency of the migraines improved with the use of riboflavin treatment. † [00:09:40]
[00:09:41] Magnesium is an extremely important supplement which we have spoken about previously. Magnesium deficiency is linked to multiple processes. Implicating the migraine pathology can trigger cortical spreading depression, platelet aggregation and vasoconstriction. Specifically, studies have been completed on magnesium citrate the benefits of helping reducing migraine symptoms. There has been several double blind, randomized, placebo controlled trials that have shown efficacy of using magnesium to relieve headaches and leading accommodations to use oral magnesium to relieve headaches in several national and international guidelines.† [00:10:16]
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[00:10:18] With the use of supplements also comes the responsibility of changing your diet to eliminate foods that may cause migraines as well. As we mentioned, staying away from the high tyramine foods, nitrates, MSG and Phenylethylamine Foods, and also adding in supplements such as CoQ10, melatonin, riboflavin and magnesium into your daily supplement regimen. It is an integrated approach where nutrition and supplements are important to be modified together. So getting exposure can come in many different ways. My advice to you is to start to create a log of migraine symptoms. See what you’re having migraines from. Is it a stressful time? Is it some type of food you’re eating like deli meat or fermented foods? This way you can have a better idea. You can specifically relate if it’s stress, maybe you need to incorporate yoga or meditation into your daily life. If it was due to specific foods, you may want to adjust your diet, eliminating the foods and seeing if the migraine duration or frequency subsides due to the changing of your diet. Lastly, with the lack of symptoms, you can introduce supplements to help as well as discussed before beneficial supplements to help with the frequency can be CoQ10, Melatonin, Riboflavin and Magnesium. You can also go check out the products sold at invitehealth.com and if you have any further questions, you can always chat with myself as a nutritionist or any of our health care providers to assist you here at invitehealth.com or feel free to email me at [email protected] again that’s [email protected].† [00:11:48]
[00:11:51] I am Melissa Bistricer, RDN ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I’m looking forward to continuing to provide you with educational podcasts and blog posts. Again nutrition food for thought: here’s to a year of better habits, positive thinking, clean eating, and most of all, loving yourself. Have a great day and tune in for the next podcast coming your way soon.† [00:11:51]
*Exist Music”