https://healthblog.uofmhealth.org/

HCBeauty, Kyiv (2026)

26/11/2021

Pros and cons of milk
Cow’s milk is a daily staple for many people and has been for millennia. While it’s still a popular food, recent studies suggest milk may have harmful effects on the body. Other research, however, points out the health benefits of dairy.
So, what’s the truth? Read on to learn about the pros and cons of milk, as well as some alternatives you may want to consider if you can’t tolerate milk or choose not to drink it.
Nutrients in milk
Milk is considered a whole food. It provides 18 out of 22Trusted Source essential nutrients.
Milk also provides:
iron
selenium
vitamin B-6
vitamin E
vitamin K
niacin
thiamin
riboflavin
Fat content varies. Whole milk contains more fatTrusted Source than other types:
saturated fats: 4.5 grams
unsaturated fats: 1.9 grams
cholesterol: 24 milligrams (mg)
Benefits of milk
Appetite control
Drinking milk hasn’t been linked to weight gain or obesity, and it may help curb appetite. A 2013 study of 49 peopleTrusted Source showed that dairy helped people feel fuller and reduced how much fat they ate overall.

Some studiesTrusted Source have shown that full fat dairy intake is associated with lower body weight. And some have shownTrusted Source that dairy intake, in general, may prevent weight gain.

Bone development

Milk may help improve weight and bone density in children, according to a 2016 study. It also reduces the risk of childhood fractures.

ResearchTrusted Source shows that pregnant women who ate a healthy diet that included plenty of dairy- and calcium-rich foods had children with better bone growth and mass, compared with women who followed less healthy diets.

Milk also provides proteins that are necessary to build and maintain healthy bones, teeth, and muscle. A cup of milk provides around 7 to 8 gramsTrusted Source of casein and whey proteins.

Bone and dental health

A cup of milk contains almost 30 percent of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth.

Dairy provides almost 50 percentTrusted Source of the calcium in a typical American diet.

Most milk has added vitamin D. A cup of fortified milk contains about 15 percentTrusted Source of the recommended daily amount. Vitamin D is an important vitamin that plays many roles in the body, including promoting calcium absorption and bone mineralization.

Diabetes prevention

Type 2 diabetes is a disease characterized by high blood sugar levels. Diabetes can increase your risk for:

heart disease
stroke
kidney disease

Several studiesTrusted Source have found that drinking milk may help prevent type 2 diabetes in adults. This may be because milk proteins improve your blood sugar balance.

Heart health

Milk fat may help raise levels of HDL (good) cholesterol. Having healthy HDL cholesterol levels may preventTrusted Source heart disease and stroke.

Additionally, milk is a good source of potassium. This mineral helps regulate blood pressure.

Pastured or grass-fed cowsTrusted Source make milk with more omega-3 fatty acids and conjugated linoleic acid. These fats help protect heart and blood vessel health.

Negative side effects of milk

Acne

A 2016 study found that teenagers with acne drank higher amounts of low fat or skim milk. Dairy may also trigger adult acne.

Other studiesTrusted Source have linked acne to skim and low fat milk. This may be due to milk’s influence on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).

More research is needed to explore the diet-acne connection.

Other skin conditions

Some foods may worsen eczema, including milk and dairy, according to a clinical reviewTrusted Source.

However, a 2018 study found that pregnant and breastfeeding women who added a probiotic to their diet reduced their child’s risk for eczema and other food-related allergic reactions.

Dairy may also be a trigger food for some adults with rosacea. On the other hand, a recent studyTrusted Source suggests that dairy may actually have a positive effect on rosacea.

Allergies

Up to 5 percentTrusted Source of children have a milk allergy, estimate some experts. It can cause skin reactions, such as eczema, and gut symptoms, such as:

colic
constipation
diarrhea

Other serious reactions include:

anaphylaxis
wheezing
difficulty breathing
bloody stool

Children may grow out of a milk allergy. Adults can also develop a milk allergy.

Bone fractures

Drinking three or more glasses of milk a day may increase the risk of bone fractures in women.

ResearchTrusted Source found that this may be due to a sugar called D-galactose in milk. However, the study did explain that further research is needed before dietary recommendations are made.

Another studyTrusted Source showed that bone fractures in older adults due to osteoporosis are highest in areas that consume more dairy, animal protein, and calcium.

Cancers

Excess calcium from milk and other foods may increase the riskTrusted Source of prostate cancer. Milk sugars may be linked to a slightly higher risk of ovarian cancer.

Lactose intolerance

Cow’s milk has a higher amount of lactose than milk from other animals. A 2015 reviewTrusted Source estimates 65 to 70 percent of the world’s population has some form of lactose intolerance. Most people with this condition can safely add small amounts of dairy to their diet
Alternatives to milk

Cow’s milk alternatives for infants and toddlers with milk protein allergies include:

Plant and nut-based milks are suitable for individuals who are lactose intolerant or vegan include:

The takeaway

Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children. It may help you and your child maintain good health.
Milk nutrition varies. Milk from grass-fed or pastured cows provides more beneficial fats and higher amounts of some vitamins.
More research is needed on the amount of milk that’s most beneficial and the effects of antibiotics and artificial hormones given to dairy cows.
It’s best to choose organic milk from cows that are free of growth hormones. Milk alternatives can also be part of a healthy, balanced diet.

26/11/2021

What rice is better : white or brown ?

Rice is one of the most preferred cereals in the world and it comes in different colors, sizes, and shapes – prominent among which are the white and brown varieties. It is said that white rice is created out of its brown counterpart through a milling process that discards the husk, bran, and germ portions of the cereal. While this may help extend the shelf life of white rice and even alter its taste, a lot of its nutrients are lost in the bargain, making it the less nutritious alternative among the two. But what are the other factors that make them different from one another? Let us find out.

Brown Rice Vs White Rice

Irrespective of its variety, rice as a cereal is mostly all carbs with zero fats and very little protein. Brown rice is a whole grain, which means that it contains all the nutrition that its paler version lacks – the fibrous and coarse bran, the wholesome germ, and the carbohydrate-laden endosperm, thus making it the more nutritious alternative. Some of its easy-to-spot differences are as follows.

Taste: Brown rice has a nutty flavor, quite unlike white rice that has a mild and subtle flavor, which easily takes on the taste of the food it’s eaten with.
Texture: Brown rice is more firm and chewy, while white rice is softer and more delicate.

[A flat lay close up shot of brown rice vs white rice against a dark background]

Overall, brown rice contains more nutrition than its white counterpart. Photo Credit: Shutterstock

Nutrition Profile

According to the USDA FoodData Central, brown rice is a rich source of essential minerals such as iron, zinc, manganese, calcium, selenium, magnesium, phosphorus, and potassium. It also contains important vitamins like B-vitamins – vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, folate – vitamin E, and vitamin K. The nutrient profile of white rice is more or less the same, albeit with a few differences. Both are healthy sources of carbohydrates, protein, and essential fatty acids. While they both have fiber, brown rice is more fibrous than white rice, which automatically makes it the healthier cereal out of the two. White rice has more carbs and calories than brown rice, which is why the latter is preferred in a weight-loss diet over the former.

Carbs in brown rice: A 100 gm serving of brown rice contains around 25.58 gm of carbs.

Carbs in white rice: A 100 gm serving of white rice contains around 28.17 gm of carbs

Brown rice calories: A 100 gm serving of this rice contains around 123 calories.

White rice calories: A 100 gm serving of white rice contains around 130 calories.

Let us look at some of the top nutritional differences in detail below that will help us understand which is the healthier alternative out of the two.

Dietary Fiber

Generally, brown rice contains 1-3 grams more fiber than its white counterpart. According to research published in the Metabolism Journal, a high-fiber diet not only relieves constipation but also keeps you feeling full for a long time, manages the body weight, controls blood sugar levels, maintains a healthy gut, and lessens the risk of cardiovascular diseases.

Glycemic Index (GI)

Brown and white rice, both, have a high glycemic index (GI) score when compared to other cereals like sorghum, the different varieties of millets, barley, and the like. The GI determines the impact your food has on your blood sugar levels. You can ascertain it based on the pace or intensity with which it can raise your blood sugar levels. If you have to compare the two, white rice definitely has a higher GI of the two and instantly gets absorbed in the bloodstream. According to a report by Harvard Medical School, white rice has a high GI of 72 as compared to brown rice that has a moderate GI of 50.

Magnesium

Brown rice contains more magnesium than white rice. A 100 gram serving of brown rice contains 39 mg of magnesium compared to 12 mg of the same in an equivalent portion of white rice. According to the National Institute of Health, nearly 11 percent of your daily prescribed amount of magnesium is obtained out of half a cup of cooked brown rice. A diet rich in magnesium helps in maintaining good bone health, controlling blood sugar levels, boosting immunity, regulating the blood pressure, and improving muscle and nerve functions among other things.

Folate

This is one nutrient that is more in white rice than its brown equivalent. A 100 gram serving of white rice contains 58 micrograms of folate whereas the same amount of brown rice contains 9 micrograms of the same. This essential nutrient is very important when it comes to producing DNA and other genetic components. Additionally, it is extremely important for pregnant women or those who plan to get pregnant in the near future. It also helps in the cell division process.

Selenium

White rice has slightly more selenium than brown rice. When it comes to thyroid hormone production, selenium plays a vital role. Along with vitamin E, it may also help to protect the cells in the body from cancer. It also acts as an important immunomodulator.

Arsenic in Rice

Rice, whether brown or white, may be contaminated with arsenic, a heavy metal that is naturally present in the environment. Long-term consumption of the same could result in heart diseases, cancer, or even type-2 diabetes. As per some research studies, brown rice is said to have a higher arsenic content compared to white rice as the former is not processed. That is why it is recommended to wash the rice thoroughly before consuming it.

Phytic Acid

Rice, and especially brown rice, is also said to contain an antinutrient known as phytic acid or phytate. According to a study published in Molecular Nutrition and Food Research, consuming phytic acid in the long run with most meals results in mineral deficiencies. However, this problem too can be addressed by thoroughly washing and cooking rice with clean water.

Brown Rice vs White Rice: Which is Healthier?

Generally speaking, brown rice is considered to be more nutritious than white rice. It is rich in dietary fiber, magnesium and can definitely retain most of its nutrients as it isn’t processed. It has a lesser GI score, carbs, and calories compared to white rice, which makes it its best substitute and the ideal food for weight loss, diabetes management, and maintaining a healthy heart. White rice, on the other hand, is rich in folate. However, rice may contain some antinutrients such as arsenic, which may cause serious health problems if not washed properly with clean water before consumption. Having said that, both have their own advantages and disadvantages and can be a part of a wholesome diet when properly cleaned and consumed in moderation.

25/11/2021

Eating a proper, nutritious diet offers numerous health benefits that keep you mentally and physically well. Proper nutrition doesn’t mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats. MayoClinic.com recommends getting between 45 and 65 percent of your daily calories from carbohydrates, between 10 and 35 percent of daily calories from protein and between 20 and 35 percent of daily calories from fats.

Heart Health

A diet low in fats, cholesterol and sodium can lower your risk of heart disease. The types of fat in your diet play a major role in your level of risk. Saturated and trans fats -- commonly found in red meats, fried foods, coconut oils, palm oils, margarines and packaged snack foods -- increase your risk and should be avoided. Diets that reduce your risk of heart disease are rich in fruits, vegetables, whole grains and low-fat dairy. Aim for four to five servings of fruits and four to five servings of vegetables per day.

Bone and Teeth Strength

A diet rich in calcium keeps your bones and teeth strong and helps prevent bone loss associated with osteoporosis. Low-fat dairy products, such as milk, cheese and yogurt; dark green vegetables, such as bok choy and broccoli; and fortified foods, such as soy products, fruit juices and cereals are good sources of calcium. The Centers for Disease Control and Prevention recommends 1,000 milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.

Higher Energy Levels

Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads. Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy. In addition, eating a healthy breakfast helps keep you energized throughout the day. The American Council on Exercise recommends breakfasts, such as oatmeal with fruit, or a light sandwich.

Brain Health

Proper nutrition increases blood flow to your brain, protecting brain cells and helping to prevent Alzheimer’s disease. For a brain healthy diet, avoid fried foods and favor baked, steamed and grilled foods. Also, eat dark fruits and vegetables such as kale, spinach, broccoli, prunes, raisins, blueberries, raspberries, plums and cherries. Almonds, walnuts, pecans and other nuts are great sources of vitamin E, which along with other vitamins, also helps fight Alzheimer’s disease.

Weight Control

To prevent weight gain, you must eat no more calories than you burn each day. For weight loss, you must eat fewer calories than your body burns daily. Healthy and nutrient-dense foods, such as fruits, vegetables, whole grains and lean proteins, typically contain fewer calories than sodas, sweets and fast food meals. Shedding excess pounds reduces your risk of obesity-related conditions such as type-2 diabetes, clogged arteries and thyroid dysfunction.

25/11/2021

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There's a lot of buzz around honey. It was used by ancient cultures as a treatment for everything from healing wounds, to keeping gums healthy and the gastrointestinal tract strong. It may even be the oldest sweetener known to man. These healing practices and stories have been passed down over centuries but do they hold any merit?

We combed through the facts and folklore to bring you these six evidenced-based health benefits of honey.

1. Honey Contains Vitamins, Minerals, and Antioxidants

Just like regular sugar, corn syrup, and powdered sugar, etc., honey is considered an added sugar. But unlike these other types of sweeteners, honey contains a variety of vitamins and minerals. "Flavonoids and phenolic acids, which act as antioxidants are also found in honey. The amount and types of these compounds largely depend on the floral source," Registered Dietitian Maggie Michalczyk explains.

It's true. There are more than 300 different types of honey in the U.S. alone and each stems from a different floral source, according to the National Honey Board. The source determines the color and flavor, as well as nutrients contained. Typically, darker shades of honey mean more antioxidants.

Keep in mind, these nutrients are minimal—they make up less than one percent of the honey pot. So, we don't recommend seeking out the sweet stuff for its vitamins and minerals like you would, say, carrots or kale, but think of them as an added bonus instead (eat more of these top antioxidant-rich foods).

2. Honey Is Sweeter Than Regular Sugar

Honey is natural, similar to maple syrup or molasses, and as long as the label says "pure honey," you can be sure nothing has been added from the bee to the bottle. "Unlike sugars that are processed like granulated sugar, honey is just honey, all-natural and unprocessed," Michalczyk shares. "Once honey bees extract nectar from flowers and naturally transform it into honey inside the beehive, beekeepers take the honey that the bees don't need for food and filter it to remove parts of the beehive or honeycomb."

Also, honey really is sweeter than regular granulated sugar, so you can use less of it, whether you're baking with it, like in these biscotti, or just adding it to a cup of tea.

3. Honey Helps Alleviate Cold Symptoms

It's not just anecdotal or an ancient remedy passed down through generations. Research shows there's cause for adding a little honey to your tea when you have a cold. Clinical studies, including a paper published in the Journal of American Medical Association, have found that honey can significantly reduce the nagging cough you get at night. In some cases, it works better than traditional cough medicine.

"Your mom just might have been onto something when she gave you honey as a child to help your cough," Michalczyk shares. "In fact, the World Health Organization recommends honey as a potential treatment for cough and cold symptoms. It's important to note however that honey shouldn't be given to children under the age of one."

4. Honey Provides Fuel for Athletes

A tablespoon of honey has 17 grams of carbohydrates—that's about the amount you'd find in a slice of bread—and they're primarily simple carbs at that. This makes honey a prime fuel source for athletes whose bodies rely on readily available carbohydrates for energy. In fact, research shows honey may be just as effective as other carbohydrate sources, like sports gels, when it comes to performance and fatigue.

But honey may do more than just provide an energy boost. A recent study looked at all of the research surrounding supplementing athletes with honey and found that the sweet stuff may help protect your immune system from the toll exercise can take. The caveat? It needs to be a part of your regular routine, incorporated over time.

5. Honey May Be Good for Gut Health

This one is still being sorted out but so far, the results are promising. Honey is made up of different types of sugars like fructose, glucose, and sucrose. Oligosaccharides make up a smaller percentage of honey, and this type of sugar can act like a prebiotic if left undigested in the gut.

At least 20 preliminary studies have been done to assess honey's "prebiotic potential," and it turns out, honey does a pretty good job. It's shown to encourage probiotics to grow, as well as protect the gut and probiotics from harmful pathogens. (Try these 12 fiber-rich foods to get more prebiotics in your diet.)

6. Honey May Help Heal Wounds

Honey has been used for years—even dating back to the ancient Egyptians—as a topical treatment for burns and other wounds. And while there was no way of knowing it at the time, it turns out honey acts as a topical antibiotic, and there's current evidence building to support its continued use.

A recent review article published in the American Journal of Clinical Dermatology concluded that while more studies need to be done, there may be a sweet spot for honey and healing wounds. Honey appears to speed up the healing process and reduce inflammation.

What About Allergies?

Consuming local honey to help ward off seasonal allergies sounds logical, but it appears to be based on stories, not science. "While there are anecdotal stories of people claiming relief from allergies by eating local honey, there is no published scientific evidence to support these claims," Michalczyk says. The American College of Allergy, Asthma & Immunology and the National Honey Board agree, sharing there's no scientific proof raw honey nips allergies in the bud, and in some rare cases, it can pose a risk.

Healthy Ways to Enjoy Honey

A little goes a long way thanks to its extra sweetness. Add a teaspoon of honey to a cup of hot tea or add a light drizzle to plain oats or unsweetened yogurt. You can bake with honey, too. Incorporate it into more savory dishes like Honey-Chile Glazed Baked Brussels Sprouts or this Honey-Walnut Shrimp recipe.

Keep in mind a tablespoon of honey has 64 calories and 17 grams of sugar. The American Heart Association set limits for added sugars. Women should consume no more than 100 calories or 25 grams of added sugar and men, no more than 150 calories or 36 grams.

24/11/2021

Top 10 skin care tips🥳

These general skin care tips from dermatologists can benefit just about everyone.

Apply sunscreen every day before you go outdoors. Sunscreen is the closest thing we have to a fountain of youth. It really can slow down skin aging. It can also help prevent skin cancer. Look for a sunscreen that offers broad-spectrum protection, SPF 30 (or higher), and water resistance.

While it's important to protect infants' skin from the sun, the AAD recommends applying sunscreen ONLY to children who are 6 months and older.

Don't smoke. Smoking speeds up how quickly your skin ages. If you smoke, your wounds will also take longer to heal. And research shows that smoking worsens some skin diseases, including psoriasis and hidradenitis suppurativa.

Check your skin for skin cancer. Skin self-exams can help you find skin cancer early when it's highly treatable. If you notice a spot that differs from the others, or one that changes, itches, or bleeds, make an appointment to see a dermatologist.

Use a self-tanner if you like looking tanned. Anytime you tan indoors or outside, you prematurely age your skin. You also increase your risk of getting skin cancer. A self-tanner can give you the look you want without the risks. To keep your skin healthy, you want to protect it from the sun even when using a self-tanner.

Use skin care products that match your skin's needs. What's your skin type — oily, dry, normal, combination, or sensitive? Do you have a skin condition? Using products formulated for your skin's needs will help your skin look and feel its best.

Resist the urge to scrub your skin clean. If you've been sweating heavily or have a serious acne flare, it may seem natural to scrub your skin. Don't! Scrubbing irritates your skin, which can worsen any skin condition, including acne.

Wash your face when waking, before bed, and after sweating. Washing when you wake up removes the dirt and bacteria that settle on your face while sleeping. Before bed, you want to remove makeup and grime, such as smog, smoke, or dirt, which may have landed on your skin.

Gently wash your face. Gentle cleansing helps skin look its best. To gently cleanse your face, wet it with lukewarm water. Then apply a mild cleanser, gently applying the cleanser in a circular motion with your fingertips. Finish by completely rinsing off the cleanser and gently patting your face dry with a clean towel.

Stress less. Finding healthy ways to manage stress can help your skin, too. Some skin diseases like psoriasis and atopic dermatitis (eczema) often appear for the first time when someone feels really stressed. Stress can also cause flare-ups of many skin conditions, including acne, eczema, psoriasis, and rosacea.

See a board-certified dermatologist if you dislike something about your skin. When it comes to our skin, dermatologists are the experts. These doctors diagnose and treat thousands of different skin diseases. They also have the expertise needed to help people safely rejuvenate and care for their skin.

23/11/2021

Make these easy food swaps:

Swap olive oil for coconut oil when frying. Coconut oil has a higher smoke point, the temperature at which potentially toxic compounds are formed.
Swap seasoning for flavour - salt can be replaced by spices like chilli or curry powder to add a bit of oomph to your food without the blood pressure-raising saltiness.
Swap higher strength wine and beer for 1% lower ABV (strength). Alcohol is a toxin, poisonous to our bodies, so reducing the percentage we drink can make a big difference to our health. If you feel you can live without – why not swap your cocktail completely in favour of a mocktail?
Don’t give up on vegetables if you’re finding boiling a bore, dry roast your veg instead. Preheat your oven to 200 degrees centigrade, prepare your veggies and throw them in a roasting tin with NO oil…shove them in the oven, stir a couple of times as they cook and 20 minutes later they’re ready.
Swap black tea for green tea. Green tea is bursting with antioxidants, which help prevent cell damage, and is naturally low in caffeine, which can increase blood pressure.

And add in these little extras to your diet:

Vitamin D and cod liver oil will boost your energy levels if you have them every day. Get your vitamin D from eggs and mushrooms.
Eat a handful of olives every day. They act in a similar fashion to aspirin in reducing inflammation and artery plaque formation, but they taste way better.
Add cinnamon to your morning porridge, smoothie, yoghurt - even eggs! Cinnamon has been shown to help balance blood sugar levels keeping energy levels more stable and may also help to combat sweet cravings.
Drinking two litres of fluid a day will stop us from getting dehydrated, which could lead to many problems including dizziness and poor circulation. If you find water a bit dull, why not spice it up by adding lemons, limes, cucumber, apples or cinnamon (not necessarily all together) to encourage you to drink more - refill your bottle through the day without the need to refresh the 'infusion'.
Eat more lemons – just one lemon has your entire daily recommended dose of vitamin c which helps fend off illness – try adding it to your green tea to boost absorption of antioxidants by as much as 80 percent.

23/11/2021

Life is hectic. We work hard, we play hard, we work hard again…it can be exhausting. And it can also be difficult to fit in the exercise, nutrition and ‘head space’ that we need to live healthy, productive lives.

The dangers of living this way are vast and varied, ranging from tiredness, through anxiety, all the way to heart disease. It’s time we took a moment to focus on ourselves.

Easier said than done? That’s why we asked our experts for some quick and easy life hacks to help turn your health around.

Exercise without knowing it:

Save money, reduce stress and get some exercise by getting off the bus or tube one or two stops early. (It’ll only get stuck in traffic anyway!)
Taking the stairs may only burn 10-15 cals every two minutes, but over the course of a month this can build up to something significant. Not to mention the additional benefit of giving your muscles, heart and lungs a workout.
Stand on one foot whilst brushing your teeth. The instability will engage your core muscles and give your abs a bonus workout.
Having more s*x is good for your heart. When you’re aroused, your heart rate increases and some studies have shown that having an or**sm provides the same heart rate as light exercise. Add in some acrobatic moves and you’re onto a fitness winner.

HCBeauty

26/11/2021

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