There are many health benefits of a vegetarian diet, from lowering one’s risk of heart disease and some cancers to weight loss and weight maintenance. Whether you're already a full-time vegetarian or thinking about making a switch on a part-time
or permanent basis, it’s important to focus on whole, unprocessed foods and ensure you are getting your recommended daily intake of protein.
In our latest infographic, we highlight the health benefits of a vegetarian diet and assemble a list of
the best vegetarian-friendly protein options. Click the image below for our full vegetarian infographic.
The months of training have not been in vain because you’ve crossed the finish line. Now what? Carrie
Jaworksi, MD, Director of Primary Care Sports Medicine at NorthShore, offers her insight on what to expect after the race and how to recover adequately to ensure that you are ready to race again another day:
Immediately After the Race:
Once you cross that finish line there are a handful of things that you'll need to do to help your body recover. Eat something! It’s important to replenish the energy stores you depleted during the race. Initially, it’s best to start with a
sports drink and food that is easy to digest. If you can’t tolerate sports drinks, then take bananas, yogurt and pretzels to the finish line instead. Gradually work up to a high-carbohydrate post-race dinner to further assist you in replenishing
your energy stores.
Taking a cold bath and icing your muscles is recommended to help prevent muscle soreness but don’t do that immediately. It is more important to keep moving in that first 30 to 60 minutes. You'll be tired but try to resist
the urge to sit; instead, take a long walk back to your hotel or car. Your body will thank you for it later.
The Next Day: You ran for a long time and chances are you are you'll wake up sore the next day. To help ease your muscle
pain, plan ahead and schedule a massage for the days following the race. It will certainly help to alleviate your soreness and speed your recovery. Plan on being sore for a few days. Take it easy while you are recovering.
You may feel down after the race. Think about it: You’ve been training for this event, both physically and mentally for months, and now it’s over. The early recovery period will likely be the most difficult transition because you won’t be
running and will have more time to reflect on your experience. There are several ways you can combat this: 1) Plan to meet up with your running friends the Saturday after the race to discusses personal experiences with the race. 2) Combit to a new goal whether
it's another race or even just to keep up with a regular running routine once you recover. 3) Splurge on a treat for yourself, from a new pair of running shoes to that racing watch you’ve been eyeing. Whatever you do, enjoy your downtime and get
some much-needed rest.
Preparing for the Next Race: How long should you rest before training for the next race? While your break time depends on your own level of experience with distance running, it’s recommended
that you give your body at least one day off per mile before running your next distance race. This means the earliest you should race again after a marathon is almost a month. Everyone should plan on a reverse taper over the first three to four weeks post-marathon.
The first week post-marathon should be mainly rest for three days, with some gentle jogging and cross training to round out the end of the week. By the weekend, most of your muscle soreness should be gone, so a longer distance may be reasonable. Remember to
go slow and keep it to an hour at most.
After the first week post-marathon, you can begin to build more mileage based on your level of experience. Be sure to keep some cross-training days on your schedule to keep your body strong and injury-free.
Any persisting soreness or undue fatigue may be your body’s way of telling you it needs more time to recover. Be sure to listen to your body and adjust your training, or see your physician as needed.
How did you feel after the race? What
tips would offer to others?
Asthma is one of the most common chronic disorders in children, and, for unknown reasons, is on the rise.
Asthma is a reversible lung disease that inflames and narrows airways, causing chest tightness, shortness of breath, wheezing and coughing. While there is no cure for asthma, with modern knowledge and proper treatment, you and your child can take an
active role in managing this disease. If diagnosed, your child can live an active life and sleep through the night without ever experiencing asthma symptoms.
Leslie Noble, MD, Pediatrician at NorthShore, discusses risk factors for and signs of pediatric
What are the risk factors for developing childhood asthma?
What are common triggers that can cause a child with asthma to have “flare-ups”
or asthma “attacks”?
How can you tell if your child has asthma?
Symptoms are not the same for every child and symptoms may even vary from one attack to another in the same child, so diagnosis can be difficult. Here are common symptoms to watch out for and discuss with your child’s pediatrician:
If your child has prolonged experience with any of these symptoms, take them to their doctor immediately
Have questions about pediatric asthma or any other pediatric concern? Join NorthShore's new online community, The Parent 'Hood, to connect with other new and expecting parents, as well as our expert
physicians. Find support, ask questions and share your stories. Click The Parent 'Hood to start now!
Cancer runs in her family but at only 24, Kayla Redig’s family and doctors weren’t
ready to believe that cancer could be responsible for her sleepless nights, exhaustion and days of just “feeling off.” Kayla, however, knew there was something wrong. After finding a lump in her breast, she pushed for further testing. When the
diagnosis came back as breast cancer, she was upset but not surprised.
From the beginning, Kayla told her family that she didn’t want to hate the chemo treatments that would be responsible for saving her life, so she decided to celebrate
them instead. For Kayla and her friends and family, chemo became Theme-o, themed parties and celebrations surrounding each treatment. Fittingly, superheroes came first, followed by a prom-themed chemo session and even a Blackhawks-themed parade on the way
to her final treatment. Everyone dressed up and everyone celebrated.
Here, Kayla tells us why she found it so important to celebrate during breast cancer treatment and how the love she felt during treatment gave her the strength to fight cancer
and embrace a new direction in life:
Where did your journey to diagnosis begin? Cancer runs in my family. A year before I was diagnosed, I had genetic testing done and found out I had the BRCA 2 gene. So I knew I had a genetic
disposition and a family history of it but I never gave it much thought. A few weeks before my diagnosis, I was always complaining about how tired I felt. My friends noticed how “off” I was and thought I was depressed. I wasn’t sleeping through
the night because I had intense night sweats; I figured that my lack of sleep was to blame for my tiredness. About two weeks after that, I found a lump in my left breast.
You were only 24 when you sought out a doctor’s advice. What
were you being told by family, friends and doctors before you received your diagnosis?When I found the lump I called my mom and two of my friends but no one was worried. One even called me dramatic and told me to go to sleep. The more friends
I told the more I heard, “Get it checked out but I’m sure it’s nothing.”
When I first saw my gynecologist she was hesitant to prescribe further testing because of my age but decided to move forward because of my family
history. When I had the ultrasound done, they were able to rule out a cyst but, again, they hesitated before doing a mammogram because of my age. About a minute into my mammogram the tech said, “You need to see one of our breast surgeons immediately.”
First thing the next morning, I was with Dr. Katherine Yao having a biopsy. She was the first person who didn’t
shuffle me along. Instead, she said, “I’ll be honest with you—this looks and feels a lot like cancer to me.”
What went through your head when you were told it was breast cancer after all?If you’re in touch with your body, I think you just know when something is wrong. So that combined with how off I’d
been feeling … I can’t really say I was surprised. Tears fell immediately but I wasn’t surprised. I remember being driven to where my parents were and talking to Dr.Yao on the phone, hearing more information and what to expect. When I finally
got to my parents, I burst into tears all over again. It wasn’t until I heard my mom say that they were going to move back to Illinois right away that the reality of the situation really hit me. You have to move across the country for me? Whoa. And seeing
my father break down in tears … I started seeing the impact my health was having on others and all I could think about was the damage this disease was causing.
But you wanted to try to keep positive, so where did the idea for Theme-o
come from? After I reached the halfway point with chemo, my health really started to deteriorate. My body was worn out. I was an emotional mess and my spirit was in a bad place. From day one, I had said that I never wanted to hate chemo because
chemo was my partner in the fight. But suddenly I was dreading each treatment and I wanted to stop going. I wanted to stop fighting. With what little energy I had left, I realized I had two choices: Give up or make a drastic change.
Up until then,
all of my treatments had involved at least six friends or family members spending time with me but that was just talking. I decided I needed to make my treatments into parties and, like all good parties, they had to have themes. Chemo became Theme-o. It was
during the darkest time in my life that Theme-o was born.
How did you decide on themes?I shared the idea with my friends and family and told them to start throwing themes at me. We formed a solid list from that. My father
insisted that “Superheroes” be the first theme because he had seen a Superman costume with built-in muscles and wanted to wear it. Before each treatment, we would have the next theme decided.
What were the reactions from people
at your appointments?When we showed up at the hospital dressed as superheroes everyone was amused but also quite confused. There were many “okay … why?” looks thrown our way before we explained the situation. A lot of people
poked their heads in my room because they had to see for themselves. We took pictures with other patients; it was fun to see them light up when they saw us. Once people heard what we were doing, the next question was always: “What are you wearing next
It was amazing to see the community that formed around Theme-o. My whole school participated, many folks at the hospital and friends and family from all over the world dressed up to show their support. I don’t think many people
look forward to chemo but I sure grew to. We had a lot of fun with it!
you most about the entire journey, from diagnosis and now to recovery?The whole experience was a lesson of the power of love. It’s amazing what people can accomplish when we all work together and are fueled by love. From my family to complete
strangers, I had everyone rallying alongside me. This has been the most challenging path I’ve ever found myself on but I was able to see it through because of all of the love I was given. I never felt like I was doing it alone. The beautiful thing about
the strength of love is it shows no sign of running out. I am still fueled by love every day.
What did you find most challenging about the experience?The most challenging thing for me was how my family and others I love were/are
still affected by this. I hated seeing them suffer because of my suffering. I hate thinking of all the tears that were shed on my behalf. A lot of lives were changed because of this.
What advice would you give to other women facing
a breast cancer diagnosis?Find ways to celebrate yourself. Your body is being dragged through the gutter and will undergo a ton of changes in a very short period of time. I created a “Pretty Committee” that was in charge of making
sure I still felt beautiful and feminine throughout. Get a makeover, take a Look Good, Feel Better class, buy something sparkly—you’re still beautiful and you’re still you. Little earrings and cute pajama bottoms can go a long way.
Along with celebrating you, celebrate everything else too. Every little benchmark you hit or appointment you get through is worth celebrating. We had a Christmas in July party to celebrate finishing my first round of chemo and a big dinner at the halfway
point. I had a pre-op party and a post-radiation blow out. No matter how small or silly it may seem, celebrate it! Make a big deal out of every moment you get through. People will be happy to join you. If you can’t find joy, create it.
next? What’s happening now? What do you hope to achieve?I just had my final reconstruction surgery at the end of September and it feels amazing knowing I don’t have more surgeries looming. Before surgery I took a new job with a company
based in Los Angeles called Reimagine and am so excited to resume work with them once I have recovered. Reimagine offers an evidence-based, online live class that helps patients and caregivers take
their lives back from cancer. They have built an entire community of support to help people thrive in the face of adversity. I knew early on that I wanted to surround myself with other patients and survivors and change the experience of cancer for every life
it touches. It’s incredible to have found others who wake up every morning wanting to do the same. I’m very blessed to have a career that is fueled not only by life experience but also love. Every bit of love I’m given I try to pour back
into the community of survivors, fighters and caregivers.
For more information on Reimagine, click here.
This October during National Breast Cancer Awareness Month, help us spread the word about the importance of early detection and prevention. Yearly mammograms can help identify breast cancer in its early, treatable stages and various lifestyle
changes may help reduce your risk of developing the disease.
NorthShore University HealthSystem has created a breast cancer infographic
that includes a brief history of the disease, risk factors and preventative measures. Click on the image below to view our full breast cancer infographic and find out what you can do now to reduce your risk.
Protein is an essential element of a healthy, well-balanced diet. In fact, protein makes up a large part of all your body’s cells, which is why it is so important that you get enough each day. And that’s especially true for those following
a vegetarian, nearly vegetarian or vegan diet who don’t get their daily requirement from protein-rich sources like meat. The good news is that reaching your daily protein needs doesn’t mean having to include more meat or even any meat all.
Just how much protein do you need on a daily basis? Women need approximately 46 grams and men 56 grams of protein
each day. Pregnant women and breastfeeding mothers need to add additional protein to their diets. On average, it is recommended that they get 70 grams each day. Athletes and active individuals also require more protein based on the length, frequency and intensity
of their workouts, which could mean increasing their protein intake by 50% more than a non-active man or woman.
Nearly every food contains some amount of protein but there are plenty of protein-rich, vegetarian-friendly options out there too. It might
surprise you just how much protein there is in some of these healthy, meatless foods.
Jennifer Panicko, RD, LDN at NorthShore, shares some of the best veggie-friendly options to maximize daily protein intake:
What are some of your favorite vegetarian protein sources?
Aging is inevitable but how you age isn’t. The key to aging gracefully is making healthy lifestyle changes now, like eating right and exercising regularly. Maintaining the health of both your mind and body is up to you!
NorthShore University HealthSystem shares some simple healthy aging tips in our latest infographic, including lifestyle changes that will improve the current state of your health and ensure a healthier future. Click on the image below to future our
full healthy aging infographic.
Hair loss or hair thinning affects men and women, adults and children. Yet no matter the person and the cause, it is an incredibly sensitive issue for all.
Shani Francis, MD, Dermatologist at NorthShore, struggled with hair loss herself at a young age and thus brings a unique perspective
based on her own personal experience. Recently, she shared her own story with us and sat down to answer questions on hair loss, from causes to treatment options:
Do hormones contribute to hair loss?
It really depends on which hormone you are specifically referring to, because some can help hair grow and others can contribute to thinning.
It's important to mention that any hormonal shift in your body, is enough to cause a telogen effluvium, or massive hair shedding. This is typically seen after childbirth, but can also be seen when starting or discontinuing birth control, hormone replacement
therapy or during thyroid hormone fluctuations. Hair loss can also be an effect of anabolic (muscle building) steroid use and glucocorticoid (e.g. Prednisone or Medrol) steroid use.
DHEA is a supplement that is available over the counter without a prescription. This medication tends to be anabolic and can contribute to hair thinning as well. It is important if you are taking protein powder/muscle-building supplements to look for the
DHEA in the ingredients to know whether or not you are consuming this product. By the way, anabolic steroids and DHEA can also cause acne.
Would using birth control help/harm a woman with thinning hair?
It’s well known that no two birth control pills are the same nor do they produce the same reactions in different people. Certain anti-androgen birth control pills, such as those the FDA approved for the treatment of acne, could be helpful in androgenic
alopecia, or pattern hair loss. FDA-approved acne medications include the following progestins: norgestimate, norethindrone, and/or drospirenone. Androgenic alopecia typically affects women (and men) early in life—late teens and early 20s—and is usually caused
by a hypersensitivity to male or “androgen” hormones. Birth control pills, especially those formulations that are “anti-androgenic” could be helpful in minimizing this interaction in androgenic alopecia. While it may not give a complete cosmetic benefit, it
certainly could be a good, inexpensive and relatively safe start.
Conversely, some birth control pills could worsen this condition, particularly if they are more androgenic. It’s important to discuss the androgenicity of your birth control medication as well as potential side effects with your prescriber. As I mentioned
earlier, it’s also important to note that any hormonal shift in your body is enough to cause a telogen effluvium, or massive hair shedding. This is typically seen after childbirth, but can also be seen with starting or discontinuing birth control.
How do you prevent hair loss due to hypothyroidism?
The best way to prevent hair loss due to hypothyroidism is to keep your thyroid levels normal. The thyroid really is in control of this process; however, regularly seeing the doctor managing your thyroid medication, and taking your medication as directed,
is helpful. Natural thyroid replacement hormone is much less reliable and can contribute to increased hair loss as the amount of hormone frequently changes and is nearly impossible to regulate.
When taking thyroid medication prescribed by a doctor, it’s also important to follow the doctor’s instructions very carefully. This medication is usually best absorbed on an empty stomach and without any other medications, vitamins or supplements because
they can interfere with the proper absorption of a prescription thyroid medication.
Is there any connection between vitamin D and thinning hair?
There is growing evidence that vitamin D does play a role in hair growth. This exact role has yet to be clarified. What is known is that when comparing women with thinning hair to women without, the vitamin D levels were significantly lower in the
women with thin hair. It is not clear if this is the cause of the thinning or a result of something else going on with the body that may also lead to hair loss. Additionally, it is not yet clear whether supplementation of vitamin D to normal levels would help
with hair regrowth.
How does diet affect hair loss or thinning?
Diet can directly impact hair loss because hair loss can be the result of a nutritional deficiency. Hair needs iron, protein and the consumption of sufficient calories to grow. Vegetarians, for instance, can still achieve adequate protein levels but
they have to pay careful attention to their diets to ensure they are achieving those levels each day. A well-balanced diet with sufficient calories (1200+) and a healthy mix of whole grains, fruits, vegetables and protein is generally sufficient and supplementation
is seldom required if this is followed.
Would losing or gaining weight have a positive/negative effect on hair?
There is no research that demonstrates an “ideal weight” in regard to your hair. However, if someone is far underweight or overweight, their overall health may be compromised. It’s important to mention that those who are greatly underweight and overweight
are both nutrient poor. Well-balanced, normal caloric diets and healthy weights are important for maintaining overall health as well as hair health. Weight loss or gain for health must be done at safe speed as large shifts in body weight can instigate hair
Does washing your hair every day have any effect on hair loss or thinning?
It’s important to think of the hair and scalp separately. Typically, what’s good for the scalp is not necessarily ideal for the hair and vice versa. The scalp loves to be clean. For oily scalp/hair types, daily cleansing is important to prevent excess
oil build-up, which if left uncontrolled could lead to scalp inflammation (seborrheic dermatitis) and further hair loss. Curly hair or dry scalps may be able to get by with less-frequent washing.
If you have dandruff, it’s a sign that you need to cleanse your scalp more frequently. Also, if your hair is massively shedding, dandruff typically makes this worse. So, although, it’s scary to see so much hair coming out when washing, washing your scalp
less frequently can make the problem worse.
Are handheld laser lights like the HairMax Advanced Laser Comb effective tools for stimulating hair growth?
The HairMax hair laser comb is low-level laser device that is approved by the FDA for androgenic alopecia, or pattern/hereditary hair loss. This device stimulates hair follicle energy cells to be more active through a process called photobiostimulation.
It also stimulates improved blood flow to the scalp and increased delivery of nutrients to the hair follicle. This device has significant research data that demonstrates that it works for androgenic alopecia; however, it does not work for everyone. It may
also work for other types of hair loss but this has not been proven yet. The best thing about this device is that it has a money-back guarantee, although it costs about $400-600. You also need to use this device for three times a week for 16 weeks before you
How do Minoxidil and Rogaine work? Are they for both men and women?
Minoxidil, the generic for Rogaine™, is FDA approved for androgenic alopecia, which is pattern or hereditary hair loss. It’s available in men’s strength (5%) and women’s strength (2%). Research studies have found that the 5% strength foam is safe and
effective for women, and only needs to be applied once daily.
Minoxidil helps to reset the normal hair growth cycle. This is important for androgenic alopecia as well as many other hair loss disorders. Although it is only FDA approved for androgenic alopecia, it’s utilized in practice by dermatologists, especially
hair loss specialists, for other forms of hair loss as well.
It “wakes up” hair follicles that are in the resting phase of the hair cycle, and stimulates them to grow. Occasionally these follicles are just under the scalp, so it does appear as though new hair follicles are forming. It can also prevent further hair
loss in androgenic alopecia.
It’s important to apply this product to the scalp and not the hair. It’s also important that the hair is dry before applying. Give it a chance to work! It may be only after four months of consistent use that you finally see improvement. If you are using
this medication consistently for longer than six months with no improvement or continued hair loss, you will need to consult with a medical professional or hair loss specialist as you may have other underlying medical issues or a scarring (potentially permanent)
type of hair loss.
Do you have an opinion on
Ovation Cell Therapy?
I sure do. In my practice, I strive to recommend practiced, cost-effective solutions for hair loss. There are literally thousands of “miracle hair products” which offer much but deliver little. The Ovation product line utilizes many herbal ingredients that
have limited data on efficacy, but likely do support healthy hair growth. Saw palmetto (dried berry extract) is probably the most effective ingredient in the Ovation product line. This has been demonstrated to block DHT (dihydrotestosterone) in a very similar
mechanism as finasteride, Propecia™, which will help with androgenic alopecia. Saw palmetto is sold over the counter as a supplement for “prostate health,” but you can find it much cheaper than the Ovations product line in topical and oral formulations.
Fall has arrived! From pumpkin patches and apple orchards to grocery stores and food stands,
delicious fall produce is everywhere. It’s just the right time to take advantage of all the new season has to offer. Let’s start with apples.
Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, puts a healthy spin on breakfast and brunch with her recipe for apple muffins:
Recipe makes 12 muffins Serving Size 1 muffin
Ingredients: 1.5 cups pink lady apples, grated 1/2 cup brown sugar 1/3 cup vegetable oil 1 teaspoon vanilla 2 eggs 1 cup whole wheat flour 1/2 cup
all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon baking powder
Nutrition Information (per serving): Calories: 166 Fat: 7 Carbohydrate: 23 Fiber: 2 Protein: 3
Hundreds of children across the Midwest and some bordering states have been hospitalized for what appear
to be severe summer colds that are caused by enterovirus. As one of many common summer viruses that cause colds, enteroviruses are not unusual this time of year but hospitalizations for enteroviruses are. The majority of patients presenting with symptoms of
enterovirus up to this point have been children but adults can also contract the illness. Prevention of illness is important no matter your age.
Typically with enterovirus infections, symptoms will be mild and treatment of these symptoms will
be the only intervention necessary. It is believed that the enterovirus currently causing most of the hospitalizations across the Midwest is enterovirus D68, which can cause fever and severe respiratory symptoms. Children with asthma are at higher risk due
to their increased chances of wheezing.
Lindsay Uzunlar, MD, Pediatrician at NorthShore, shares some important prevention
measures and symptoms parents should watch for in their children:
Symptoms The symptoms of enterovirus are the same as a bad cold. Similar to colds, there isn’t much that
can be done except to treat symptoms and let the virus run its course. Most infections will be mild but some could eventually require hospitalization and intensive supportive therapy. If symptoms are especially severe including difficulty breathing, fevers
lasting longer than 72 hours or if a child with asthma is wheezing, contact your child’s pediatrician or seek medical attention as soon as possible.
Here are some of the more common symptoms of colds, including those caused by enterovirus:
Prevention Wash hands often. There is no better way to prevent
the spread of infection. Wash your hands with soap and water for 20 seconds, multiple times per day. This is especially important for school age children. Encourage your child’s teacher to schedule hand washing at various points throughout the day.
Model good hygiene. Make sure that your family practices proper coughing techniques such as coughing/sneezing into the elbow instead of the hand. If you do use a tissue or cough into your hands, make sure to wash them immediately afterwards.
Clean surfaces. Make sure you are cleaning surfaces that are touched frequently, including keyboards, doorknobs, phones, toys, countertops.
Stay home. If you or your children are feeling sick, think of others and
stay home to prevent the spread of infection to co-workers and other children.
Have questions about enterovirus or any other pediatric illness? NorthShore's new online community, The
Parent 'Hood, has answers. Join today to connect with other parents in the community as well as our expert physicans. Click here to start now.