Category: health and living

Your doctor may test you for Factor V Leiden if you tend to develop abnormal blood clots. Testing includes special screening and confirmatory blood tests to detect the presence of the mutation, FVL.

You can get tested for factor V Leiden (FVL) after discussing your concerns with your doctor. The tests include special screening and confirmatory blood tests to detect the presence of the mutation, FVL.

A genetic or activated protein C (APC) resistance test or a coagulation screen (screening test) is the initial test that helps the doctor diagnose FVL. Though it is possible to get yourself tested from an advertised genetic test purchased directly, it is not recommended. Always consult your doctor or a medical professional (geneticist) who works in the field of genetics beforehand.

The definitive test (confirmatory test) for FVL is called targeted mutation analysis (a type of DNA test) of the F5 gene for the Leiden mutation.

If you tend to develop clots or abnormal blood clots in your legs or lungs, your doctor may ask you to undergo testing for factor V Leiden, as well as prothrombin 20210 (PT 20210 or Factor II mutation). Both are genetic mutations that increase the risk of excessive clotting. You will need to undergo two separate blood tests that will look at your deoxyribonucleic acid (DNA) for the mutations.

What is factor V Leiden (FVL)?

Factor V Leiden (FVL) or factor “5” Leiden is a genetic mutation (change) that increases the affected person’s risk of developing abnormal (excessive) clotting.

Blood clotting is a protective mechanism that prevents excessive bleeding. Factor V is one of the proteins that help your blood to clot when there is external or internal bleeding in your body. However, when the gene that is involved in the making of factor V undergoes mutation, called factor V Leiden, you may develop clots in the deep veins of your leg (deep vein thrombosis, DVT) or the clots may travel from the legs to the lungs (pulmonary embolism), which is a life-threatening condition.

Not everyone who has FVL suffers from DVT or a pulmonary embolism. In fact, many people may not face any problem from the mutation.

What percentage of the population has factor V Leiden?

In the United States, Factor V Leiden (FVL) exists in approximately five percent of the population. People with Northern European ancestry are more likely to have the mutation than Native Americans and African Americans.

In some countries of Northern Europe, FVL is present in up to 10 to 15 percent of the population. It is less common in regions, such as South America, Africa and Asia.

What are the signs and symptoms of factor V Leiden?

Factor V Leiden itself does not cause any signs or symptoms. It only increases your tendency to form excessive blood clots in any veins of your body. Most of the clots disappear on their own while some others turn life-threatening.

A clot in the deep vein of your leg or deep vein thrombosis (DVT) may not cause any symptoms. If signs and symptoms do occur, they can include:

• Pain
• Swelling
• Redness
• Warmth

However, if a clot travels to your lungs (pulmonary embolism), it is a medical emergency, with signs and symptoms that include:

• Sudden shortness of breath
• Sudden chest pain
• Hemoptysis (coughing up blood)
• Rapid or irregular heartbeat
• Cyanosis (bluish discoloration of the skin)
• Dizziness

Treatment for golfer’s elbow can include rest, wearing an elbow brace and electrotherapy. For more severe cases, medication and surgery may be required.

Physiotherapy is an important step in treating golfer's elbow. Initially, your physiotherapist will diagnose your problem, establish its severity and determine an appropriate treatment plan. 

A treatment plan for golfer’s may include:

• Activity modification
• Soft tissue treatment, such as electrotherapy
• Massage and stretching
• Progression through a series of specific strengthening exercises
• Ergonomic measures and posture training

The physiotherapist may also be able to assess and determine the cause of developing your golfer’s elbow. They will address this cause during the recovery time to prevent a recurrence when you return to exercise or sport.

Other physiotherapy options may include:

• Taping
• Postural realignment
• Ergonomic assessment and ensuring an ergonomic workplace
• Acupuncture

Golfer’s elbow does not get better on its own. If the cause is not addressed or you continue to exercise your elbow, the condition will not improve and may even worsen. If you have or suspect you have golfer’s elbow, visit a physiotherapist as soon as possible.

The following initial treatment may be done:

• RICE therapy (Rest, Ice, Compression and Elevation)
• Always begin by resting the injured area, followed by a cold compress or ice wrapped in cloth and applied to the sore elbow to help reduce inflammation, swelling and pain, especially right after the activity.
• Apply compression to the elbow by wrapping it in an elastic bandage and elevate the elbow above the heart to further reduce swelling and pain.
• Apply the ice wrapped in cloth for 15 to 20 minutes over the inside of the elbow or forearm until the skin is numb.

What is golfer’s elbow?

Golfer’s elbow (medial epicondylitis) is a chronic injury that occurs when there is stress, strain or inflammation of the muscles, tendons or ligaments around the elbow joint and forearm on the inner side. Small tears, called microtears, form in the tendons and muscles, which control the movement of the forearm. They cause a restriction of movement, inflammation and pain.

These microtears may eventually lead to the formation of scar tissue and calcium deposits. If left untreated, this scar tissue and calcium deposits can put so much pressure on the muscles and nerves that the blood flow is cut off and the nerves responsible for controlling the muscles in the forearm are pinched.

Symptoms of golfer’s elbow may include:

• Pain when gripping with the wrists and fingers
• Pain while stretching the wrist muscles
• Tenderness over the bony medial condyle of the elbow (inner bony prominence)
• Inability to move the elbow

Despite the name, golfer’s elbow does not just affect golfers. This painful elbow problem is most often associated with work-related activities and is commonly caused by the overuse of muscles in the forearm that allow you to grip and rotate your arm and flex your wrist. The action of swinging a golf club involves repetitive flexing and gripping, which can cause pulls or tiny tears in the tendons. However, these muscles getting overused in some other sports or do-it-yourself activities are equally common.

• Golfer’s elbow is equally common in men and women, peaking in prevalence in the age group of 30 and 50 years old.
• This inflammation is usually caused by prolonged gripping activities, such as hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden and driving.

By far the most common cause of golfer’s elbow is overuse. Any action that places a repetitive and prolonged strain on the forearm muscles, along with inadequate rest, will strain and overwork those muscles. There are also many other causes, such as:

• A direct injury (a bump or fall onto the elbow)
• Poor technique or form while lifting weights
• Using ill-fitted equipment (such as golf clubs, tennis rackets, work tools)
• Poor levels of general fitness and conditioning

QUESTION

Medically speaking, the term “myalgia” refers to what type of pain?
See Answer

What are the other treatment options for golfer’s elbow?

Ice therapy and physiotherapy are the common treatment options for golfer’s elbow, apart from rest. However, other treatment options for golfer’s elbow may include:

• Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as acetaminophen and ibuprofen, relieve inflammation and pain.
• Braces: Wearing a counterforce brace to compress the forearm muscles. Request your doctor for the best recommendation based on your lifestyle.
• Cortisone injection: Your doctor may reduce pain and swelling by administering a cortisone injection if over-the-counter medications and physiotherapy do not provide relief.
• Percutaneous electrolysis therapy
  • The choice of most people, especially athletes, suffering from long-term golfer’s elbow.
  • It is a minimally invasive technique that involves the application of a galvanic current of high intensity through an acupuncture needle that stimulates a local inflammatory process in soft tissue.
• Surgery
  • Rarely required but is sometimes recommended in chronic and recurring cases that do not respond to conservative management.
  • The surgery involves releasing the damaged portion of the tendon and resecting it. It may be replaced by a healthy tendon in case of extensive damage. There is a new approach called the TENEX procedure, which is still under research, that involves ultrasound-guided removal of scar tissue in the region of the tendon pain. This is a minimally invasive approach.

Here are three effective exercises to help you recover from your rotator cuff injury.

Yes, there are a few simple exercises for a rotator cuff injury. But, it is extremely important to perform these exercises slowly to avoid increased pain. You should also work closely with your doctor or physical therapist to be sure that you are performing all the exercises correctly. This will help you gain maximum benefit from the exercise without further injuring your rotator cuff.

Pendulum

1. This exercise uses only the weight of your arm for resistance and is gentle on your rotator cuff.
2. Lean forward and keep your hand on a table or counter for support. 
3. Gently swing your affected arm back and forth, side to side and in a circle.

Overhead stretch

1. Stand at an arm’s length away from support such as a chair and grasp onto it with both hands.
2. Bend downward from your waist and also slightly at the knee with your stretched arms on the chair.
3. Hold this position for 15 to 30 seconds and come back to your original standing position.

Wall climbing (to the front) or finger walking

1. Stand straight (do not arch your back).
2. Stand at less than an arm’s length away from a wall with your fingers just touching it.
3. Keep your shoulders relaxed.
4. Move your fingers up the wall as if you are walking your fingers up. Take them as high as your pain permits.
5. Hold your arm in that position for 15 to 30 seconds.
6. Slowly walk your fingers back down to where you started.
7. Repeat and try to reach a higher position on the wall each time.

Repeat each exercise two to five times four to six days a week.

Stay in touch with a physical therapist who can guide you on more, tougher exercises as per your condition.

Can you self-heal an injured rotator cuff?

Ideally, you should not try to self-heal your rotator cuff injury and, instead, seek a medical opinion early. A doctor can identify if a tear is the cause of the pain and can tell if you will need steroid injections or surgery.

Most rotator cuff injuries do not require surgery. As such, your doctor may recommend treatments such as:

• Over-the-counter anti-inflammatory medications, such as ibuprofen and naproxen
• Application of hot packs or ice packs for 15 to 20 minutes four to five times a day to reduce swelling
• Resting (immobilizing) the affected arm by wearing a sling
• Exercises (physical therapy) that strengthen the shoulder and improve its range of motion
• Injections of cortisone (steroid) into the shoulder

Even if a rotator cuff injury such as a tear does not completely heal, you can expect to achieve good function with the above measures.

Surgery is always necessary when you are involved in sports activities that involve extensive use of your shoulder.

How do you tell if your rotator cuff is torn or strained?

Rotator cuff injuries are quite common and can occur at any age. However, you are more likely to get one if you are involved in activities such as volleyball and basketball, which require overuse of the overhead of your shoulder. Aging also makes the rotator cuff wear and tear.

You can tell if your rotator cuff is torn or strained if you are experiencing symptoms such as:

• Pain when you are resting on the affected shoulder
• Pain when lifting objects
• Pain while lowering your arm
• Weakness in the shoulder when lifting or rotating your arm
• A crackling sensation during certain movements of the shoulder

An X-ray can detect extra growths on the bones known as bone spurs, which may irritate the rotator cuff and cause inflammation and pain. However, they cannot detect a rotator cuff tear, which can only be detected with the help of a magnetic resonance imaging (MRI) scan or ultrasound.

Treatment for golfer’s elbow can include rest, wearing an elbow brace and electrotherapy. For more severe cases, medication and surgery may be required.

Physiotherapy is an important step in treating golfer's elbow. Initially, your physiotherapist will diagnose your problem, establish its severity and determine an appropriate treatment plan. 

A treatment plan for golfer’s may include:

• Activity modification
• Soft tissue treatment, such as electrotherapy
• Massage and stretching
• Progression through a series of specific strengthening exercises
• Ergonomic measures and posture training

The physiotherapist may also be able to assess and determine the cause of developing your golfer’s elbow. They will address this cause during the recovery time to prevent a recurrence when you return to exercise or sport.

Other physiotherapy options may include:

• Taping
• Postural realignment
• Ergonomic assessment and ensuring an ergonomic workplace
• Acupuncture

Golfer’s elbow does not get better on its own. If the cause is not addressed or you continue to exercise your elbow, the condition will not improve and may even worsen. If you have or suspect you have golfer’s elbow, visit a physiotherapist as soon as possible.

The following initial treatment may be done:

• RICE therapy (Rest, Ice, Compression and Elevation)
• Always begin by resting the injured area, followed by a cold compress or ice wrapped in cloth and applied to the sore elbow to help reduce inflammation, swelling and pain, especially right after the activity.
• Apply compression to the elbow by wrapping it in an elastic bandage and elevate the elbow above the heart to further reduce swelling and pain.
• Apply the ice wrapped in cloth for 15 to 20 minutes over the inside of the elbow or forearm until the skin is numb.

What is golfer’s elbow?

Golfer’s elbow (medial epicondylitis) is a chronic injury that occurs when there is stress, strain or inflammation of the muscles, tendons or ligaments around the elbow joint and forearm on the inner side. Small tears, called microtears, form in the tendons and muscles, which control the movement of the forearm. They cause a restriction of movement, inflammation and pain.

These microtears may eventually lead to the formation of scar tissue and calcium deposits. If left untreated, this scar tissue and calcium deposits can put so much pressure on the muscles and nerves that the blood flow is cut off and the nerves responsible for controlling the muscles in the forearm are pinched.

Symptoms of golfer’s elbow may include:

• Pain when gripping with the wrists and fingers
• Pain while stretching the wrist muscles
• Tenderness over the bony medial condyle of the elbow (inner bony prominence)
• Inability to move the elbow

Despite the name, golfer’s elbow does not just affect golfers. This painful elbow problem is most often associated with work-related activities and is commonly caused by the overuse of muscles in the forearm that allow you to grip and rotate your arm and flex your wrist. The action of swinging a golf club involves repetitive flexing and gripping, which can cause pulls or tiny tears in the tendons. However, these muscles getting overused in some other sports or do-it-yourself activities are equally common.

• Golfer’s elbow is equally common in men and women, peaking in prevalence in the age group of 30 and 50 years old.
• This inflammation is usually caused by prolonged gripping activities, such as hammering, driving screws, weight lifting, playing certain musical instruments, canoeing, digging in the garden and driving.

By far the most common cause of golfer’s elbow is overuse. Any action that places a repetitive and prolonged strain on the forearm muscles, along with inadequate rest, will strain and overwork those muscles. There are also many other causes, such as:

• A direct injury (a bump or fall onto the elbow)
• Poor technique or form while lifting weights
• Using ill-fitted equipment (such as golf clubs, tennis rackets, work tools)
• Poor levels of general fitness and conditioning

QUESTION

Medically speaking, the term “myalgia” refers to what type of pain?
See Answer

What are the other treatment options for golfer’s elbow?

Ice therapy and physiotherapy are the common treatment options for golfer’s elbow, apart from rest. However, other treatment options for golfer’s elbow may include:

• Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as acetaminophen and ibuprofen, relieve inflammation and pain.
• Braces: Wearing a counterforce brace to compress the forearm muscles. Request your doctor for the best recommendation based on your lifestyle.
• Cortisone injection: Your doctor may reduce pain and swelling by administering a cortisone injection if over-the-counter medications and physiotherapy do not provide relief.
• Percutaneous electrolysis therapy
  • The choice of most people, especially athletes, suffering from long-term golfer’s elbow.
  • It is a minimally invasive technique that involves the application of a galvanic current of high intensity through an acupuncture needle that stimulates a local inflammatory process in soft tissue.
• Surgery
  • Rarely required but is sometimes recommended in chronic and recurring cases that do not respond to conservative management.
  • The surgery involves releasing the damaged portion of the tendon and resecting it. It may be replaced by a healthy tendon in case of extensive damage. There is a new approach called the TENEX procedure, which is still under research, that involves ultrasound-guided removal of scar tissue in the region of the tendon pain. This is a minimally invasive approach.

Here are three effective exercises to help you recover from your rotator cuff injury.

Yes, there are a few simple exercises for a rotator cuff injury. But, it is extremely important to perform these exercises slowly to avoid increased pain. You should also work closely with your doctor or physical therapist to be sure that you are performing all the exercises correctly. This will help you gain maximum benefit from the exercise without further injuring your rotator cuff.

Pendulum

1. This exercise uses only the weight of your arm for resistance and is gentle on your rotator cuff.
2. Lean forward and keep your hand on a table or counter for support. 
3. Gently swing your affected arm back and forth, side to side and in a circle.

Overhead stretch

1. Stand at an arm’s length away from support such as a chair and grasp onto it with both hands.
2. Bend downward from your waist and also slightly at the knee with your stretched arms on the chair.
3. Hold this position for 15 to 30 seconds and come back to your original standing position.

Wall climbing (to the front) or finger walking

1. Stand straight (do not arch your back).
2. Stand at less than an arm’s length away from a wall with your fingers just touching it.
3. Keep your shoulders relaxed.
4. Move your fingers up the wall as if you are walking your fingers up. Take them as high as your pain permits.
5. Hold your arm in that position for 15 to 30 seconds.
6. Slowly walk your fingers back down to where you started.
7. Repeat and try to reach a higher position on the wall each time.

Repeat each exercise two to five times four to six days a week.

Stay in touch with a physical therapist who can guide you on more, tougher exercises as per your condition.

Can you self-heal an injured rotator cuff?

Ideally, you should not try to self-heal your rotator cuff injury and, instead, seek a medical opinion early. A doctor can identify if a tear is the cause of the pain and can tell if you will need steroid injections or surgery.

Most rotator cuff injuries do not require surgery. As such, your doctor may recommend treatments such as:

• Over-the-counter anti-inflammatory medications, such as ibuprofen and naproxen
• Application of hot packs or ice packs for 15 to 20 minutes four to five times a day to reduce swelling
• Resting (immobilizing) the affected arm by wearing a sling
• Exercises (physical therapy) that strengthen the shoulder and improve its range of motion
• Injections of cortisone (steroid) into the shoulder

Even if a rotator cuff injury such as a tear does not completely heal, you can expect to achieve good function with the above measures.

Surgery is always necessary when you are involved in sports activities that involve extensive use of your shoulder.

How do you tell if your rotator cuff is torn or strained?

Rotator cuff injuries are quite common and can occur at any age. However, you are more likely to get one if you are involved in activities such as volleyball and basketball, which require overuse of the overhead of your shoulder. Aging also makes the rotator cuff wear and tear.

You can tell if your rotator cuff is torn or strained if you are experiencing symptoms such as:

• Pain when you are resting on the affected shoulder
• Pain when lifting objects
• Pain while lowering your arm
• Weakness in the shoulder when lifting or rotating your arm
• A crackling sensation during certain movements of the shoulder

An X-ray can detect extra growths on the bones known as bone spurs, which may irritate the rotator cuff and cause inflammation and pain. However, they cannot detect a rotator cuff tear, which can only be detected with the help of a magnetic resonance imaging (MRI) scan or ultrasound.

Your doctor may test you for Factor V Leiden if you tend to develop abnormal blood clots. Testing includes special screening and confirmatory blood tests to detect the presence of the mutation, FVL.

You can get tested for factor V Leiden (FVL) after discussing your concerns with your doctor. The tests include special screening and confirmatory blood tests to detect the presence of the mutation, FVL.

A genetic or activated protein C (APC) resistance test or a coagulation screen (screening test) is the initial test that helps the doctor diagnose FVL. Though it is possible to get yourself tested from an advertised genetic test purchased directly, it is not recommended. Always consult your doctor or a medical professional (geneticist) who works in the field of genetics beforehand.

The definitive test (confirmatory test) for FVL is called targeted mutation analysis (a type of DNA test) of the F5 gene for the Leiden mutation.

If you tend to develop clots or abnormal blood clots in your legs or lungs, your doctor may ask you to undergo testing for factor V Leiden, as well as prothrombin 20210 (PT 20210 or Factor II mutation). Both are genetic mutations that increase the risk of excessive clotting. You will need to undergo two separate blood tests that will look at your deoxyribonucleic acid (DNA) for the mutations.

What is factor V Leiden (FVL)?

Factor V Leiden (FVL) or factor “5” Leiden is a genetic mutation (change) that increases the affected person’s risk of developing abnormal (excessive) clotting.

Blood clotting is a protective mechanism that prevents excessive bleeding. Factor V is one of the proteins that help your blood to clot when there is external or internal bleeding in your body. However, when the gene that is involved in the making of factor V undergoes mutation, called factor V Leiden, you may develop clots in the deep veins of your leg (deep vein thrombosis, DVT) or the clots may travel from the legs to the lungs (pulmonary embolism), which is a life-threatening condition.

Not everyone who has FVL suffers from DVT or a pulmonary embolism. In fact, many people may not face any problem from the mutation.

What percentage of the population has factor V Leiden?

In the United States, Factor V Leiden (FVL) exists in approximately five percent of the population. People with Northern European ancestry are more likely to have the mutation than Native Americans and African Americans.

In some countries of Northern Europe, FVL is present in up to 10 to 15 percent of the population. It is less common in regions, such as South America, Africa and Asia.

What are the signs and symptoms of factor V Leiden?

Factor V Leiden itself does not cause any signs or symptoms. It only increases your tendency to form excessive blood clots in any veins of your body. Most of the clots disappear on their own while some others turn life-threatening.

A clot in the deep vein of your leg or deep vein thrombosis (DVT) may not cause any symptoms. If signs and symptoms do occur, they can include:

• Pain
• Swelling
• Redness
• Warmth

However, if a clot travels to your lungs (pulmonary embolism), it is a medical emergency, with signs and symptoms that include:

• Sudden shortness of breath
• Sudden chest pain
• Hemoptysis (coughing up blood)
• Rapid or irregular heartbeat
• Cyanosis (bluish discoloration of the skin)
• Dizziness

Out of the 21 amino acids, only 9 are categorized as essential

Amino acids are the basic building blocks of proteins, the compounds that synthesize hormones and neurotransmitters in our bodies. Amino acids help our bodies to grow, repair body tissue, maintain immunity and produce hormones that maintain body functions.

The 21 amino acids different amino acids our bodies need are:

1. Alanine
2. Arginine
3. Asparagine
4. Aspartic acid
5. Cysteine
6. Glutamic acid
7. Glutamine
8. Glycine
9. Histidine
10. Isoleucine
11. Leucine
12. Lysine
13. Methionine
14. Phenylalanine
15. Proline
16. Serine
17. Threonine
18. Tryptophan
19. Tyrosine
20. Valine
21. Selenocysteine

What are the 9 essential amino acids?

Although all of the amino acids are important for our bodies to function properly, only nine of them are classified as essential: 

1. Phenylalanine
2. Valine
3. Tryptophan
4. Threonine
5. Isoleucine
6. Methionine
7. Histidine
8. Leucine
9. Lysine

What are the functions of the 9 essential amino acids?

The 9 essential amino acids play important roles in the body:

• Phenylalanine:
  • Produces various chemical messengers (neurotransmitters), such as tyrosine, dopamine, epinephrine and norepinephrine
  • Also plays a vital role in the structure and function of proteins and enzymes
• Valine:
  • Promotes muscle growth and regeneration
  • Also involved in energy production
• Threonine:
  • Mostly found in collagen and elastin and a vital component of the skin and connective tissue and helps to:
    • Break down fats
    • Boost the immune system
• Tryptophan:
  • Maintains proper nitrogen balance in the body needed for tissue synthesis
  • Produces neurotransmitter serotonin that regulates sleep, appetite and mood
• Methionine:
  • Promotes tissue growth
  • Promotes the absorption of zinc, selenium and other minerals essential for the body
• Leucine:
  • Promotes muscle repair
  • Regulate blood sugar levels
  • Stimulates wound healing
  • Produces growth hormones
• Isoleucine:
  • Breakdowns muscles
  • Produces hemoglobin
  • Regulates energy
• Lysine:
  • Produces hormones and enzymes
  • Helps the body absorb calcium
  • Produces energy
  • Produces collagen and elastin
  • Promotes immune function
• Histidine:
  • Used to produce neurotransmitter histamine, which controls:
    • Immune response
    • Digestion
    • Sexual function
    • Sleep-wake cycles

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.”
See Answer

How are amino acids classified?

Amino acids are classified as essential, nonessential and conditionally essential:

• Essential amino acids: Essential amino acids cannot be made by the body; they must be obtained from the diet.
• Nonessential amino acids: Nonessential amino acids are produced by the body naturally, although they can also be additionally obtained from food. Nonessential amino acids include:
  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cysteine
  • Glutamic acid
  • Glutamine
  • Glycine
  • Proline
  • Serine
  • Tyrosine
• Conditionally essential amino acids: Conditionally essential amino acids are ones that your body can’t produce under specific circumstances such as stress or illness. Conditional amino acids include:
  • Arginine
  • Cysteine
  • Glutamine
  • Tyrosine
  • Glycine
  • Ornithine
  • Proline
  • Serine

Vitamin K1 and K2 have different effects on your health

Vitamin K is a group of fat-soluble vitamins that have a common chemical structure and are stored in the body’s fatty tissue and liver. The two types of vitamin K that are most commonly found in our diets are vitamin K1 (also called phylloquinone or phytonadione) and vitamin K2 (also called menaquinones). 

Because vitamin K1 and vitamin K2 absorb in the body differently and transport to body tissues differently, they may have different effects on your health.

Vitamin K1

• Found in foods such as green leafy vegetables, dairy products and vegetable oils.
• Considered the plant form of vitamin K. However, it is also produced commercially to treat conditions related to excessive bleeding.
• Essential to the circulatory system. Without it, the liver cannot produce the molecules that ensure coagulation of the blood.
• Serious deficiency of vitamin K1 poses a risk of hemorrhage.
• Average recommended values for vitamin K1 intake are 0.08 milligrams for women and 0.12 milligrams for men.

Vitamin K2

• Made by the bacteria in the gut, which can convert vitamin K1 to vitaminK2.
• Found in highly fermented foods such as sauerkraut, natto (a Japanese food made of fermented soybeans), cheese, liver, yogurt and dietary supplements.
• Supplements the vitamin K1 the body obtains through diet.
• Like vitamin K1, acts as a protein activator and assists in blood coagulation.
• More often recognized for its essential role in maintaining arterial flexibility.
• Activates a protein called matrix Gla-protein (MGP), which contributes to the elimination of calcium in the arteries and thus delays the onset of high blood pressure. 
• Has a role in calcium metabolism and helps to protect bone density. Without vitamin K2, calcium would not be absorbed by the protein osteocalcin for subsequent binding to and strengthening of the bone matrix.
• Exact recommended values for vitamin K2 unclear. Currently, it is assumed that about 180-200 micrograms is a sufficient daily dose.

What is vitamin K3?

Vitamin K3 (menadione) is a synthetic version of vitamin K made in the lab. Unfortunately, research has shown that artificial vitamin K3 interferes with one of the body’s naturally occurring antioxidants, glutathione, which can increase oxidative damage to cells. Vitamin K3 may cause liver toxicity, jaundice and anemia from ruptured blood cells. This form of vitamin K is therefore not sold as a dietary supplement.

What are signs and symptoms of Vitamin K deficiency?

Signs and symptoms of vitamin K deficiency may include:

• Adults
  • Excessive bleeding from a cut, wound, injection or puncture
  • Easy bruising
  • Heavy menstrual bleeding
• Infants
  • Bruising, especially around the head or face
  • Bleeding episodes, such as bleeding from the umbilical cord, around the belly button, nose and mouth, penis (if circumcised) and at vaccination sites
  • Paleness, which may be noticeable in the gums of darker-skinned infants
  • Yellowing of the skin and eyes that is occurring for three or more weeks after birth. This is distinct from newborn jaundice, which typically clears by the time the baby is 2 weeks old.
  • Stool that is bloody, dark or sticky like tar
  • Blood in the urine
  • Vomit
  • Irritability
  • Excessive sleepiness

Vitamin K deficiency in adults is rare but common in premature newborns. Newborns are often given a single dose of vitamin K to prevent vitamin K deficiency bleeding (VKDB), which is a rare condition that occurs when the blood can’t clot.

What are good sources of vitamin K?

Most people get enough vitamin K through their diet. The best sources of vitamin K are dark green leafy vegetables, such as spinach, parsley, broccoli, kale, cabbage, Brussels sprouts and salad greens. Other good sources include green beans, avocados, kiwis, vegetable oils, yogurt, fermented food/drinks and some cheeses. 

In unique circumstances, your doctor may prescribe vitamin K supplements to help the blood clot or to help increase bone strength. Vitamin K supplements should never be taken over the counter.

A standard keto diet is low-carb, moderate protein, high-fat

A standard keto diet is a low-carb, moderate protein, high-fat diet that typically contains 70% fat, 20% protein and 10% carbs. 

One of the goals of following a keto diet is to enter ketosis, a metabolic state where your body is using stored fat for energy instead of carbs. The body breaks down stored fat into molecules called ketone bodies, which are used as energy in the absence of circulating blood sugar from food.

While reducing carb intake so strictly can be challenging, the list of food items that fit the criteria of a keto diet is quite long:

• Seafood
• Low-carb vegetables
• Cheese
• Avocados
• Meat and poultry
• Eggs
• Nuts and seeds
• Plain Greek yogurt and cottage cheese
• Berries
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder
• Olive
• Coconut oil
• Olive oil
• Shirataki noodles
• Butter and cream
• Unsweetened vinegar
• Mustards, herbs and spices

What foods should I avoid on a keto diet?

A keto diet is different from regular, balanced eating recommendations. Many nutritious foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk and yogurt. 

On a keto diet, however, carbs from all sources are severely restricted to below 50 grams a day. People on the keto diet often eliminate bread, grains or cereals from their diet and limit even most fruits and vegetables because of their carb content. 

For most people, the keto diet requires making significant changes to how they usually eat. The diet requires avoiding all carb-rich foods, including:

• Breads
• Cereals
• Pasta
• Tortillas
• Couscous
• French fries
• Chips, crackers
• Oatmeal
• Muesli
• Quinoa
• Rice
• Cookies
• Sodas
• Candy
• Desserts
• Cakes
• Pastries
• Sweetened yogurt
• Ice cream
• Potatoes
• Winter squash
• Corn
• Starchy vegetables
• Most fruits
• Fruit juices
• Beans
• Legumes
• Peanuts
• Added or natural sugars in food and beverages
• Wines
• Beers
• Cocktails
• Mixers with syrup and juice
• Flavored alcohol

Is a keto diet safe?

Since a keto diet requires eliminating foods that contain important nutrients, it isn’t recommended for people who have: 

• Pancreatic disease
• Liver conditions
• Thyroid problems
• Eating disorders or a history of eating disorders
• Gallbladder disease or those who have had their gallbladders removed
• Heart diseases

Short-term health risks of a keto diet include:

• “Keto flu” which causes flu-like symptoms such as upset stomach, dizziness, headache and fatigue
• Trouble sleeping
• Constipation due to low fiber intake

Long-term health risks of a keto diet include:

• Kidney stones
• Liver disease
• Heart damage
• Deficiency of vitamins and minerals including vitamin A, C, K and folate

Should I follow a keto diet?

Although the keto diet is touted to have certain health benefits, including weight loss, it’s best to proceed with caution. Eating a balanced diet of healthy foods from a variety of food groups, along with daily physical activity, may be more beneficial. 

So before starting a trendy diet of any kind, consider talking to a registered dietitian for health advice.