Common Causes of Chills

Do you find yourself feeling cold all the time, even during warmer weather? While some people have a natural tendency to feel cold more than others, there are a few different health conditions that Dr. Ali Ghahary says can cause a drop in body temperature.

Iron Deficiency

Iron deficiency is something that is common in many individuals, especially women with their periods. In order for our red blood cells to be able to function properly and carry oxygen around the body, iron is required. However, being iron deficient can have a significant impact on this process, which can cause symptoms such as chills, fatigue, weakness, shortness of breath, dizziness, and pale skin.

Iron deficiency is usually diagnosed via a blood test. If it’s confirmed that you are iron deficient, you will need to increase your iron intake. The easiest way to do this is to incorporate more iron-rich foods into your diet, such as leafy green vegetables, lean meats, and eggs. Sometimes food isn’t enough, however, and you may need to take an iron supplement. They can, however, be hard on the stomach.

Lack of Circulation

In a recent article, Dr. Ali Ghahary touched on the importance of circulation. Lack of circulation can not only cause chills, but it can also impact many other aspects of our health and cause things like dizziness, hair loss and dry skin.

The human body can be lacking in circulation as a result of decreased physical activity/obesity, poor diet, tobacco use, blood clots, and even stress. The best way to get the body circulating as it should be is to make healthy lifestyle changes – including exercising regularly and breaking bad habits like smoking.

Poor Sleeping Habits

Getting a good night’s rest is crucial for your overall health and wellbeing. If you don’t get enough sleep, feeling chilled is one of the most telltale signs. Dr. Ghahary recommends patients get at least 8 hours of sleep each night, if possible. To avoid sleep disruptions, you should also shut down devices such as televisions and smartphones at least 2 hours prior to going to bed. It’s also a good idea to try and go to sleep and wake up the same time every day; this way your body gets used to the routine.

Being Underweight

While it might come as a surprise, being underweight can also cause the body to feel colder – particularly in those with a low BMI of 18.5 or under. Those who are underweight tend to lack muscle mass, which is important when It comes to maintaining body temperature, producing heat and speeding up our metabolism. Should you go out and eat a bunch of unhealthy food so that you can try to gain weight? No. You can, however, try to build more muscle by lifting weights.

It is important to note that there are certain health conditions, such as eating disorders, that can also cause low BMI levels – the most common being anorexia. If you or someone you know suffers from this type of eating disorder, it’s important to speak to your family physician.

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Why You Shouldn’t Skip Breakfast

If you’re thinking about skipping breakfast this morning, you might want to reconsider!

According to a recent study done by researchers from the Mayo Clinic, findings suggested that eating meals in the mornings may actually help keep you slimmer and promote weight loss, as those who ate breakfast compared to those who didn’t were less likely to gain weight and accumulate belly fat. The study, which analyzed the breakfast habits of approximately 350 individuals, found that those who ate breakfast on a regular basis gained an average of 3 pounds in a year, while those who only ate breakfast occasionally gained approximately 5 pounds, and those who skipped breakfast all together gained 8 to 10 pounds.

While it’s easy to skip on what’s commonly referred to as the most important meal of the day, it’s widely known that if you eat breakfast in the morning then you’re less likely to feel hungry throughout the day, meaning you won’t snack as frequently and indulge in things that aren’t necessarily good for you.

Of course it’s not just about how frequently you eat. It’s about what you eat, too. Just as you would with lunch and dinner, you need to make sure your breakfast choices are just as healthy. That means avoiding carbohydrates, sugar-filled foods and fruit juices. Some of the best foods you can eat in the mornings include eggs, Greek yogurt, and oatmeal. You can also add things like chia seeds, flax seeds, and nuts to your breakfast, as these are packed with fibre, and can also prevent you from unnecessary snacking in the middle of the day. If you’re unsure what to make for breakfast or are in a hurry, a smoothie can be a quick and easy way. Simply blend together some of your favourite fruits and ice (with or without a little bit of Greek yogurt.) Another great way to kick off your morning is by making a protein shake. You can find plenty of healthy shake recipes on Pinterest.

Just as healthy eating is important for adults, it’s also important to make it a habit for young children. However, kids can be picky eaters, so the best way to get them to eat healthy is to make it fun and set up a reward system. Also think beyond breakfast food. If you had ham for dinner, it also works as a great breakfast food. For example, in an omelette. Pinterest also has plenty of tips to help parents make breakfast a fun activity for children.

Don’t Eat Romaine Lettuce, CDC Warns

If you recently purchased romaine lettuce, you might want to think twice before eating it. The US Centers for Disease Control and Prevention, also known as the CDC, has issued a strong warning urging all Americans to avoid consumption of the leafy green vegetable, and instead says you should throw it out or take it back to your point of purchase for a refund due to fears of E. coli contamination.

This latest warning comes just three months after the initial outbreak that caused as many as 53 people to become ill, killing 2; and while there had been no new cases reported since December, and the risk of developing E. coli was considered to be quite low, some grocery stores and restaurant chains across North America decided to voluntarily pull romaine lettuce from their store shelves and off their menus out of an abundance of caution. However, following new information coming to light in recent days, the CDC now says the outbreak has expanded to at least 16 states and sickened at least 60 people, including 8 inmates from the same Alaskan jail. Hardest hit states in this most recent outbreak include Pennsylvania, with 12 reported cases, and Idaho, with 10.

While the exact source of the contamination has yet to be identified, health officials say the information they’ve received thus far suggests that the contaminated lettuce was most likely grown in Yuma, Arizona. However, if you’re unsure of the specific source of your lettuce, the CDC says consumers should avoid it all together – even if you’ve already eaten it and have had no ill effects – as it can take anywhere from 24 hours to 7 days until symptoms will present themselves. The most common symptoms associated with E. coli that you need to watch out for include abdominal pain and/or cramps, gas, severe or bloody diarrhea, nausea, vomiting, and loss of appetite. Other complications can also arise, such as decreased urine output or bloody urine, pale skin, fatigue, dehydration, and fever. If any of these symptoms develop, or if your symptoms worsen or persist, you should seek immediate medical attention, as failure to treat an E. coli infection could be fatal – though the chance of this happening is typically quite rare, and in most cases an E. coli infection will get better on its own as long as you make sure you’re getting plenty of rest and drinking plenty of water. If you’re not getting enough fluids, you may require them needing to be administered to you intravenously. You may also need to be prescribed antiemetic medication, such as Zofran, to help relieve the nausea and vomiting.

Now you’re probably wondering what this outbreak means for Canadians. Well, there’s some good news to share. According to the Public Health Agency of Canada, Canadians are free to consume romaine lettuce without worry. That being said, Dr. Ali Ghahary still recommends taking the appropriate measures to ensure that your lettuce is well washed prior to serving and consumption, and that you don’t store lettuce in your fridge any longer than 7 days.

How to Recognize and Stop Emotional Eating

How to Recognize and Stop Emotional Eating | Dr. Ali GhaharyRegardless of what it’s caused by (such as work, school, or personal relationships), stress is something that affects us all. For some, stress can be a minor and infrequent occurrence, while for others it can be a reoccurring, daily problem, resulting in serious mental health issues such as depression and anxiety.

The most important thing when it comes to dealing with stress and anxiety is not only identifying the triggers, but also being able to recognize how it affects us. For example, some individuals under stress may want to find some downtime – whether it’s keeping to themselves by finding a quiet room and reading a book, or taking a vacation. This is known as a cooling-off period. For others, dealing with stress isn’t as simple. One of the most common ways that individuals will self-treat their stress is through food – otherwise known as emotional eating. Food isn’t just something we consume to satisfy our hunger. Food can also mean comfort and can help relieve those feelings of anxiousness, sadness and/or loneliness. That being said, emotional eating doesn’t actually solve anything. Not only does the stress remain, but we also tend to feel guilty for eating – especially if we overeat, which is also easy to do when you’re under a lot of stress.

Regardless of how tempted you might be to try and relieve your stress through eating your favourite candy bar, greasy French fries, pint of ice cream or other favourite food item, it’s important that you find other, healthier alternatives to dealing with your stress. The best way to do this is to practice mindful eating; but in order to do that you first need to be aware of what’s happening around you or to you to cause the stress and therefore make you want to eat your emotions away in the first place. Dr. Ali Ghahary suggests asking yourself the following questions:

• Do you eat more when you’re feeling stressed compared to other times?
• Do you eat even when you’re not hungry/already feel full?
• Do you tell yourself that eating will make you feel better?

If the answer to any of those questions is “yes” then you have a problem. That being said, by answering yes to those questions, you’re also aware of the fact that the problem exists, which means it will be easier for you to come up with other coping mechanisms. Also remember that emotional hunger is something that tends to come on overwhelmingly sudden, makes you crave specific comfort foods, doesn’t actually leave you feeling satisfied, and often leads to guilt and shame for overeating – all completely different feelings compared to those of someone with normal eating habits.

Once you’ve identified these issues, now comes the hard part. Finding those healthier alternatives. Before you eat, ask yourself why you’re eating. Are you picking up food because you’re upset or because it’s lunch and you know you need to have 3 well-balanced meals? Secondly, pay attention to what you eat. As mentioned, comfort foods are commonly associated with emotional eating, so always make sure you’re choosing foods that are healthy and nutritious.

Failing to follow these steps can eventually result in serious eating disorders. If you suffer from severe stress, anxiety or other mental health issues, never hesitate to reach out for help from a trusted medical professional.