Vim & Vigor - Fall 2021 - 3

Healthy Dose
STRESSED? Try a
2-Minute Relaxation
Technique
Chronic stress can increase your risk of heart
disease, stroke and other medical conditions.
There are quick and simple ways, fortunately,
to lessen the effects of stress on your overall
health, says UVA Health clinical psychologist
Casey Cavanagh. At the UVA Behavioral Medicine
Center, Cavanagh works with people who have
both heart disease and mental health conditions,
such as anxiety and depression. Her four stress-busting techniques only take a
minute or two but can greatly benefi t your health.
Reframe your thoughts. Instead
of " This is the worst thing that has
happened, " try " I have dealt with diffi cult
things before and can deal with this. "
Stand up and stretch. No need to
change into workout clothes.
Take a quick walk. Go outside if you
can-the fresh air will do you good.
Slow down your breathing. Slowly
inhale through your nose and then
slowly exhale through your mouth.
For more relaxation techniques, plus a video of stretches you can do at your desk,
go to uvahealth.com/relax.
Is Hidden Gluten Irritating Your Gut?
For some, going gluten-free is a healthy
choice. But for the 1 out of 100 people
in the world with celiac disease, this
diet is necessary to stay healthy. " People
with celiac have an immune reaction
to gluten, a protein in wheat, barley
and rye. They develop irritation in the
gut that can lead to problems with
digestion and nutrient defi ciencies, "
explains UVA Health gastroenterologist
Dennis Kumral, MD.
When someone with celiac eats gluten,
common symptoms are diarrhea,
stomach pain and bloating. But celiac
can also cause weight loss, anemia, bone
loss, headaches and trouble with balance.
" Many people with celiac disease think
that they can just stop eating bread, " says
UVA Health nutritionist Mallory Foster.
" But really, gluten is found in many places.
A lot of processed foods will have some
sort of gluten. " Other hidden sources
include medications, lip balm, sauces
such as soy sauce, candy, spices and
canned soups. " Potatoes are gluten-free,
Avoid a Kidney
Stone: Squeeze
Lemon in Your
Water
This simple act not only makes
water taste better, but it's a good
way to avoid developing a kidney
stone, says Nishant Patel, MD, a
UVA Health urologist. " You don't
want a kidney stone. It's been
described as painful as child
birth, " adds Dr. Patel, who offers
the most minimally invasive
procedures for removing large
stones that can't be passed
through the urine.
As many as 1 in 11 people will
but if you order french fries cooked in the
same oil as chicken fi ngers, those fries
will have traces of gluten because of the
breading, and all it takes is a trace to irritate
the gut, " Foster notes.
If you're experiencing celiac disease
symptoms but test negative even after
eating gluten, you may have a gluten sensitivity.
This can cause many of the same
symptoms as celiac, yet you won't have
the longer-term problems such as nutrient
defi ciencies and bone loss. Learn more
about gluten's effect on health at
uvahealth.com/celiac.
get a kidney stone. And if you had
one, you're likely to get another.
Men develop them more often
than women. Calcium oxalate
stones are the most common type
of kidney stones. Calcium and
oxalate occur naturally in foods
and should be part of a healthy
diet. But too much of a healthy
thing can lead to problems:
Dr. Patel's kidney stone patients
include young women who went
on all kale and spinach diets,
which are oxalate loaded.
To prevent a stone, Dr. Patel
recommends eating foods that
contain calcium and oxalate but
avoid taking calcium supplements
and limit animal protein and
processed sugary foods. Most
important, drink lots of water.
Dr. Patel recommends 3 liters
(about 100 ounces) every day,
adding a lemon or lime.
3
VIM & VIGOR FALL 2021
PHOTOS BY GETTY IMAGES
http://www.uvahealth.com/relax http://www.uvahealth.com/celiac

Vim & Vigor - Fall 2021

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