Saturday, February 18, 2012


BLOCK SUGAR FROM YOUR BODY IN 7 EASY WAYS

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IN THE WORLD OF FANTASY WISH LISTS, WOULDN'T IT BE GREAT IF, INSTEAD OF, PROMPTING US TO SNACK ALL THE TIME, OUR BODIES WOULD JUST USE UP FAT WE HAVE ALREADY STORED?

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ONE MAJOR REASON THIS DOESN'T HAPPEN HAS TO DO WITH OUR DIETS. WHEN YOU CONSUME STARCH AND REFINED SUGAR, THESE FOODS ENTER THE BLOODSTREAM QUICKLY, CAUSING A SUGAR SPIKE. YOUR BODY THEN PRODUCES THE HORMONE INSULIN TO DRIVE THAT SUGAR FROM YOUR BLOODSTREAM INTO CELLS. BUT OVER TIME, EXCESSIVE LEVELS OF INSULIN CAN MAKE YOUR MUSCLE CELLS LOSE SENSITIVITY TO THE HORMONE, LEADING TO TYPE-2 DIABETES AND HEART DISEASE. YOUR FAT CELLS ARE ANOTHER STORY: THEY ALWAYS REMAIN SENSITIVE. INSULIN SPIKES LOCK FAT INTO THEM, SO YOU CAN'T USE IT FOR ENERGY.

HOW DO YOU BREAK THIS CYCLE AND GET YOUR BODY TO WORK OPTIMALLY AGAIN? HAPPILY, YOU DON'T NEED TO GO ON AN EXTREME DIET. THE FIRST STEP IS JUST TO REDUCE THE BLOOD SUGAR SPIKES THAT PRODUCE SHARP INCREASES OF INSULIN. THE SUBSTANCE IN OUR DIET THAT'S MOST RESPONSIBLE FOR THESE SURGES IS STARCH, NAMELY, ANYTHING MADE FROM POTATOES, RICE, FLOUR, CORN, OR OTHER GRAINS. (THINK PASTA, LASAGNA, WHITE BREAD, DOUGHNUTS, COOKIES, AND CAKES.) YOU COULD CUT OUT THESE FOODS ENTIRELY. BUT WOULDN'T IT BE GREAT IF THERE WERE A WAY TO SOLVE THE PROBLEM WITHOUT COMPLETELY ELIMINATING THESE CARBS?

IT TURNS OUT THERE IS. YOU CAN BLUNT THE BLOOD SUGAR-RAISING EFFECTS BY TAKING ADVANTAGE OF NATURAL SUBSTANCES IN FOODS THAT SLOW CARBOHYDRATE DIGESTION AND ENTRY INTO THE BLOODSTREAM. NO MATTER WHAT KIND OF SUGAR BLOCKER YOU USE, YOUR WAISTLINE (AND HEALTH) WILL WIN IN THE END.

SUGAR BLOCKER 1: HAVE A FATTY SNACK 10 TO 30 MINUTES BEFORE YOUR MEALS

REASON: YOU REMAIN FULLER LONGER.
AT THE OUTLET OF YOUR STOMACH IS A MUSCULAR RING, THE PYLORIC VALVE. IT REGULATES THE SPEED AT WHICH FOOD LEAVES YOUR STOMACH AND ENTERS YOUR SMALL INTESTINE. THIS VALVE IS ALL THAT STANDS BETWEEN THE ZITI IN YOUR STOMACH AND A SURGE OF GLUCOSE IN YOUR BLOODSTREAM. BUT YOU CAN SEND YOUR PYLORIC VALVE A MESSAGE TO SLOW DOWN.

FAT TRIGGERS A REFLEX THAT CONSTRICTS THE VALVE AND SLOWS DIGESTION. AS LITTLE AS A TEASPOON OF FAT, EASILY PROVIDED BY A HANDFUL OF NUTS OR A PIECE OF CHEESE, WILL DO THE TRICK, PROVIDED YOU EAT IT BEFORE YOUR MEAL.


SUGAR BLOCKER 2: START YOUR MEAL WITH A SALAD.

REASON: IT SOAKS UP STARCH AND SUGAR.
SOLUBLE FIBER FROM THE PULP OF PLANTS, SUCH AS BEANS, CARROTS, APPLES, AND ORANGES, SWELLS LIKE A SPONGE IN YOUR INTESTINES AND TRAPS STARCH AND SUGAR IN THE NICHES BETWEEN ITS MOLECULES. SOLUBLE MEANS "DISSOLVABLE," AND INDEED, SOLUBLE FIBER EVENTUALLY DISSOLVES, RELEASING GLUCOSE. HOWEVER, THAT TAKES TIME. THE GLUCOSE IT ABSORBS SEEPS INTO YOUR BLOODSTREAM SLOWLY, SO YOUR BODY NEEDS LESS INSULIN TO HANDLE IT. A GOOD WAY TO ENSURE THAT YOU GET ENOUGH SOLUBLE FIBER IS TO HAVE A SALAD, PREFERABLY BEFORE, RATHER THAN AFTER, YOU EAT A STARCH.




SUGAR BLOCKER 3: HAVE SOME VINEGAR.

REASON: IT SLOWS THE BREAKDOWN OF STARCH INTO SUGAR.
THE HIGH ACETIC ACID CONTENT IN VINEGAR DEACTIVATES AMYLASE, THE ENZYME THAT TURNS STARCH INTO SUGAR. (IT DOESN'T MATTER WHAT KIND OF VINEGAR YOU USE.) BECAUSE IT ACTS ON STARCH ONLY, IT HAS NO EFFECT ON THE ABSORPTION OF REFINED SUGAR. IN OTHER WORDS, IT WILL HELP IF YOU EAT BREAD, BUT NOT CANDY. BUT THERE'S ONE MORE BENEFIT: VINEGAR ALSO INCREASES THE BODY'S SENSITIVITY TO INSULIN.

YOU SHOULD CONSUME VINEGAR AT THE START OF YOUR MEAL. PUT IT IN SALAD DRESSING OR SPRINKLE A COUPLE OF TABLESPOONS ON MEAT OR VEGETABLES. VINEGAR BRINGS OUT THE FLAVOR OF FOOD, AS SALT DOES.


SUGAR BLOCKER 4: INCLUDE PROTEIN WITH YOUR MEAL.

REASON: YOU WON'T SECRETE AS MUCH INSULIN.
HERE'S A PARADOX: YOU WANT TO BLUNT INSULIN SPIKES, BUT TO DO THAT, YOU NEED TO START SECRETING INSULIN SOONER RATHER THAN LATER. IT'S LIKE A FIRE DEPARTMENT RESPONDING TO A FIRE. THE QUICKER THE ALARM GOES OFF, THE FEWER FIREFIGHTERS WILL BE NEEDED TO PUT OUT THE BLAZE.

EVEN THOUGH PROTEIN CONTAINS NO GLUCOSE, IT TRIGGERS A "FIRST-PHASE INSULIN RESPONSE" THAT OCCURS SO FAST, IT KEEPS YOUR BLOOD SUGAR FROM RISING AS HIGH LATER AND, REDUCES THE TOTAL AMOUNT OF INSULIN YOU NEED TO HANDLE A MEAL. SO HAVE MEATBALLS WITH YOUR SPAGHETTI.

SUGAR BLOCKER 5: EAT LIGHTLY COOKED VEGETABLES.

REASON: YOU DIGEST THEM MORE SLOWLY.
BOTH FRUITS AND VEGETABLES CONTAIN SOLUBLE FIBER. AS A RULE, THOUGH, VEGETABLES MAKE BETTER SUGAR BLOCKERS, BECAUSE THEY HAVE MORE FIBER AND LESS SUGAR.

BUT DON'T COOK YOUR VEGETABLES TO MUSH. BOILING VEGETABLES UNTIL THEY'RE LIMP AND SOGGY SATURATES THE SOLUBLE FIBER, FILLING IT WITH WATER SO IT CAN'T ABSORB THE SUGAR AND STARCH YOU WANT IT TO. ALSO, CRISP VEGETABLES ARE CHUNKIER WHEN THEY REACH YOUR STOMACH, AND LARGER FOOD PARTICLES TAKE LONGER TO DIGEST, SO YOU'LL FEEL FULL LONGER. ANOTHER TIP: ROASTED VEGETABLES LIKE CAULIFLOWER CAN OFTEN SERVE AS A DELICIOUS STARCH SUBSTITUTE.


SUGAR BLOCKER 6: HAVE A GLASS OF WINE WITH DINNER.

REASON: YOUR LIVER WON'T PRODUCE AS MUCH GLUCOSE.
ALCOHOL HAS UNIQUE SUGAR-BLOCKING PROPERTIES. YOUR LIVER NORMALLY CONVERTS SOME OF THE FAT AND PROTEIN IN YOUR BLOOD TO GLUCOSE, WHICH ADDS TO THE GLUCOSE FROM THE CARBS YOU EAT. BUT ALCOHOL CONSUMED WITH A MEAL TEMPORARILY HALTS YOUR LIVER'S GLUCOSE PRODUCTION. A SERVING OF ANY ALCOHOL; BEER, RED OR WHITE WINE, OR A SHOT OF HARD LIQUOR, WILL REDUCE THE BLOOD SUGAR LOAD OF A TYPICAL SERVING OF STARCH BY APPROXIMATELY 25 PERCENT.

THAT DOESN'T MEAN YOU SHOULD HAVE SEVERAL DRINKS (ESPECIALLY IF YOU HAVE DIABETES, AS MULTIPLE DRINKS CAN CAUSE HYPOGLYCEMIA). NOT ONLY DOES ALCOHOL CONTAIN CALORIES, BUT IT ALSO DELAYS THE SENSATION OF FULLNESS, SO YOU TEND TO OVEREAT AND PILE ON CALORIES. BE ESPECIALLY MINDFUL ABOUT AVOIDING COCKTAILS THAT ARE MADE WITH SWEETENED MIXERS, YET ANOTHER SOURCE OF SUGAR.

SUGAR BLOCKER 7: EAT SWEETS FOR DESSERT ONLY.

REASON: ALL OF THE ABOVE.
IF YOU EAT SWEETS ON AN EMPTY STOMACH, THERE'S NOTHING TO IMPEDE THE SUGAR FROM RACING DIRECTLY INTO YOUR BLOODSTREAM, NO FAT, NO SOLUBLE FIBER, NO PROTEIN, NO VINEGAR. BUT IF YOU CONFINE SWEETS TO THE END OF THE MEAL, YOU HAVE ALL OF THE BUILT-IN PROTECTION THE PRECEDING RULES PROVIDE. IF YOU WANT TO KEEP BLOOD SUGAR ON AN EVEN KEEL, AVOID BETWEEN-MEAL SWEETS AT ALL COSTS, AND WHEN YOU DO INDULGE, DON'T EAT MORE THAN YOU CAN HOLD IN THE CUP OF YOUR HAND. BUT A FEW BITES OF CANDY AFTER A MEAL WILL HAVE LITTLE EFFECT ON YOUR BLOOD SUGAR AND INSULIN, AND CAN BE QUITE SATISFYING.



Thursday, February 16, 2012

HOW1-MINUTE INTERVALS CAN IMPROVE YOUR HEALTH



While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need?

The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit.

In proof of that idea, researchers at McMaster University in Hamilton, Ontario, recently gathered several groups of volunteers. One consisted of sedentary but generally healthy middle-aged men and women. Another was composed of middle-aged and older patients who’d been diagnosed with cardiovascular disease.

The researchers tested each volunteer’s maximum heart rate and peak power output on a stationary bicycle. In both groups, the peaks were not, frankly, very high; all of the volunteers were out of shape and, in the case of the cardiac patients, unwell. But they gamely agreed to undertake a newly devised program of cycling intervals.

Most of us have heard of intervals, or repeated, short, sharp bursts of strenuous activity, interspersed with rest periods. Almost all competitive athletes strategically employ a session or two of interval training every week to improve their speed and endurance.

But the Canadian researchers were not asking their volunteers to sprinkle a few interval sessions into exercise routines. Instead, the researchers wanted the groups to exercise exclusively with intervals.

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For years, the American Heart Association and other organizations have recommended that people complete 30 minutes or more of continuous, moderate-intensity exercise, such as a brisk walk, five times a week, for overall good health.

But millions of Americans don’t engage in that much moderate exercise, if they complete any at all. Asked why, a majority of respondents, in survey after survey, say, “I don’t have time.”

Intervals, however, require little time. They are, by definition, short. But whether most people can tolerate intervals, and whether, in turn, intervals provide the same health and fitness benefits as longer, more moderate endurance exercise are issues that haven’t been much investigated.

Several years ago, the McMasters scientists did test a punishing workout, known as high-intensity interval training, or HIIT, that involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate. After six weeks, these lacerating HIIT sessions produced similar physiological changes in the leg muscles of young men as multiple, hour-long sessions per week of steady cycling, even though the HIIT workouts involved about 90 percent less exercise time.

Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. The effort and recovery are repeated 10 times, for a total of 20 minutes.

Despite the small time commitment of this modified HIIT program, after several weeks of practicing it, both the unfit volunteers and the cardiac patients showed significant improvements in their health and fitness.

The results, published in a recent review of HIIT-related research, were especially remarkable in the cardiac patients. They showed “significant improvements” in the functioning of their blood vessels and heart, said Maureen MacDonald, an associate professor of kinesiology at McMaster who is leading the ongoing experiment.

It might seem counterintuitive that strenuous exercise would be productive or even wise for cardiac patients. But so far none have experienced heart problems related to the workouts, Dr. MacDonald said. “It appears that the heart is insulated from the intensity” of the intervals, she said, “because the effort is so brief.”

Almost as surprising, the cardiac patients have embraced the routine. Although their ratings of perceived exertion, or sense of the discomfort of each individual interval, are high and probably accurate, averaging a 7 or higher on a 10-point scale, they report enjoying the entire sessions more than longer, continuous moderate exercise, Dr. MacDonald said.

“The hard work is short,” she points out, “so it’s tolerable.” Members of a separate, exercise control group at the rehab center, assigned to complete standard 30-minute moderate-intensity workout sessions, have been watching wistfully as the interval trainers leave the lab before them. “They want to switch groups,” she said.

The scientists have noted other benefits in earlier studies. In unfit but otherwise healthy middle-aged adults, two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and blood sugar regulation, lowering their risk of developing Type 2 diabetes, according to a study published last fall in Medicine & Science in Sports & Exercise.

Since then, the scientists completed a small, follow-up experiment involving people with full-blown Type 2 diabetes. They found that even a single bout of the 1-minute hard, 1-minute easy HIIT training, repeated 10 times, improved blood sugar regulation throughout the following day, particularly after meals.

Of course, HIIT training is not ideal or necessary for everyone, said Martin Gibala, a professor of kinesiology at McMaster, who’s overseen the high-intensity studies. “If you have time” for regular 30-minute or longer endurance exercise training, “then by all means, keep it up,” he said. “There’s an impressive body of science showing” that such workouts “are very effective at improving health and fitness.”

But if time constraints keep you from lengthier exercise, he continues, consult your doctor for clearance, and then consider rapidly pedaling a stationary bicycle or sprinting uphill for one minute, aiming to raise your heart rate to about 90 percent of your maximum. Pedal or jog easily downhill for a minute and repeat nine times, perhaps twice a week. “It’s very potent exercise,” Dr. Gibala said. “And then, very quickly, it’s done.”


HOW

Sunday, February 12, 2012

DRINKING SODA RAISES RISK FOR ASTHMA

Drinking soda raises risk for asthma, COPD: Study

By
Ryan Jaslow

woman, senior, elderly, soda, sugary drink, drinking, coke, coca cola, stock, 4x3 (Credit: istockphoto)

(CBS) Soda drinkers can't seem to catch a break these days. A new study suggests drinking soda might raise the risk for respiratory diseases like asthma and chronic obstructive pulmonary disease (COPD).
PICTURES: Sugary drink shockers
For the study, published in the Feb. 7 issue of Respirology, Australian researchers surveyed nearly 17,000 people asking about their soft drink habits. For this study's purposes, soft drinks included Coke, lemonade, flavored mineral water, Powerade, and Gatorade, and all other types of soda, the researchers said.
What did they find?
One in 10 Australian adults drink more than half a liter of soft drink per day - that's more than two cups. But that amount was tied to "dose-response relationship" with risk for asthma and COPD, meaning the more soft drinks people consume, the higher their risk. Overall, 13.3 percent of surveyed participants with asthma and 15.6 percent of those with COPD drank more than two cups of soda each day.
What does drinking soda have to do with lung health? The study authors said one reason may be drinking soda is tied to an increased risk for obesity, which raises risk for asthma and COPD.
"Our study emphasizes the importance of healthy eating and drinking in the prevention of chronic diseases like asthma and COPD," study author Dr. Zumin Shi, a research fellow at the University of Adelaide in Australia, said in a written statement.
The study did not prove cause-and-effect, only an observational link, so some experts thought many unhealthy factors contributed to the raised risk.
"High soda intake is a good marker for poor overall diet, and poor overall attention to health," Dr. David Katz, director of the Prevention Research Center at Yale University in New Haven, Conn., told MedPage Today. "It likely suggests greater exposure to everything from tobacco smoke to air pollution."
This study is far from the first to tie drinking soda to health risks.
A 2010 study in the journal, "Diabetes Care," found daily soda drinkers were 25 percent more likely to develop type 2 diabetes, HealthPop reported. The diet drinks don't fare much better. A study in Feb. 2011 of 2,500 adults found daily diet soda drinkers had a higher risk for stroke and heart attack than people who drank no soda.


Read more: http://www.cbsnews.com/8301-504763_162-57373415-10391704/drinking-soda-raises-risk-for-asthma-copd-study/#ixzz1mFEHSTmg

FOOD CODE:DIET FOR AGE GROUPS




Good nutrition is crucial to a healthy lifestyle. What many of us may not realise is that nutritional requirements change throughout our lives and that we need to eat based on our age.

"Good nourishment is necessary right from birth. If a child does not receive proper nutrition in the form of breast milk as an infant and high quality food as a toddler, chances are his development will be hampered," says Geetika Ahluwalia, dietician, Delhi Heart and Lung Institute.

As a baby metamorphoses into a child, and then a teen, his body's nutritional needs keep changing. These are dependent upon the interplay between the hormones and chemicals at that stage, and also those parts of his body that are still developing.

During the different stages and ages, we need to ensure a high quality diet based on these body requirements.

"While people should eat nutritious foods throughout their lives to maintain and protect their health, nutritional needs change as we age. So adjusting our diets based on age is important," says Geetika.

She adds, "The way we process vitamin B, for example, changes dramatically as we reach old age. Our body can still process it but really struggles to extract it from the food we eat, which is why a fruit rich diet is beneficial." Read on to find out about how to eat to stay healthy.

Age group: 13 - 20:
The teens are the time at which the body is at its peak. During adolescence, the metabolic rate of the body is very high, so whatever is eaten is converted to energy so anything goes, where food is concerned, as long as it's not fast food.

Proteins are essential for building the body and dairy products and non- vegetarian food is beneficial for people of this age. "Calcium is necessary for bone health as 45 per cent of the skeletal mass gets added during puberty and adolescence. Vegetarians should eat lots of paneer or soya in all forms," says Geetika Ahluwalia, dietician, Delhi Heart and Lung Institute.

Remember to keep fizzy drinks and tea and coffee at a minimum, as caffeine leaches calcium from the bones. Almost all the B vitamins play a major role in the release of energy from foods and are required for growth.

Bones are developing at this stage and increased amounts of vitamin D are needed to support bone growth. The diet of a budding adult must include plenty of vitamin A [ found in all orange and yellow fruits and vegetables], vitamin C [found in citrus fruits and red bell pepper], and vitamin E almonds and pistachio nuts] for healthy cell growth. Citrus fruits and amla should be an essential part of the diet.

Anaemia or low iron level is another health problem common in adolescents and weakens the immune system. The quickest way is to make iron- rich foods a part of meals is to add dried figs or raisins to salads and pureed soft tofu to soups or use spinach in the dal.

Health risks: Despite a healthy genetic makeup, many teenage boys experience poor growth and height because of their unhealthy diets and lack of physical activity.

Other health problems common in this age group are nutritional deficiencies, such as protein deficiency, which manifest at a later stage.

Many girls may develop unhealthy eating habits and eating disorders like anorexia, bulimia and binge eating. Iron deficiency is more common than expected and often goes undetected.

Mood swings and acne are also common among teenagers and should be kept in check by ensuring healthy diet and regular exercise.

Age group: 20s


Your 20s are the last chance to lay down new bones since by the time you are in your 30s you are stuck with the skeletal system you've got. What you eat this stage can help the body build itself.

Protein is necessary for tissue building as the body is subjected high stress levels and sometimes irregular meals often lacking in nutrition.

Concentrate on the starch food group at this age as these foods are high in fibre and give a satiated feeling that lasts long, decreasing the need to snack on junk. They are also the primary energy source for the brain and muscles. At the same time, eat potassium rich foods like bananas, potatoes with skin and mushrooms.

Vitamin C is especially important this time as it is an anti- stress vitamin absolutely necessary for this age as it is fraught with stress- and it also helps in the absorption of iron.

Health risks: It's the last chance to build bones, so if you are casual about your diet in these years you would be at risk of bone degenerative conditions.

Most women in this age group are deficient in iron and folic acid, which are essential during pregnancy as they prevent defects in the brain and spinal cord.

Other causes of concern for women in this age group are sexually transmitted diseases such as human papillomavirus (HPV), chlamydia.

Age group: 30s

Between rising dress sizes, a sagging body, and achy joints, the 30s seem to be an awakening for the years to come. The good news is that you're not yet old enough to just accept these aches and pounds as a course of nature. You can actually turn back the biological clock with food. "Health problems arise because our lives are more sedentary, even while our food intake remains the same," laments Geetika.

Cut down on fats and sugars drastically as well as making other healthy metabolism boosting changes that include replacing salty snacks with fruits and vegetables and switching from refined, white bread to 100 per cent whole wheat bread.

Most of us reach peak bone mass around age 30, meaning bones have reached maximum density. Therefore, after age 30, people need eat foods packed with bone-building nutrients such as calcium and vitamins D and K.

Health risks: Men in this age are too young to be at high risk for most diseases but those who carry on with their unhealthy eating and lifestyle habits increase their chances of developing lifestyle diseases.

Fertility in women begins to decline slightly and further deteriorates as she ages. This is also the stage at which women gain weight and develop pre-diabetes and thyroid gland problems.

Late thirties is the time when the rate of bone loss speeds up in many women.

Age group: 40s

Nuts are essential at this age, especially almonds as they can help lower cholesterol and reduce risk of heart disease as the body's immune system begins to slow down. One mistake made by people in this age group make is to cut back on carbohydrates completely. What they don't realise is that carbohydrates help generate the energy that the body needs and in its absence, proteins take over. Thus the work of the proteins-tissue building and cell regeneration-suffers.

Avoid eliminating the starch food group completely from your diet. These foods are high in fibre and give a satiated feeling that lasts long. Concentrate on fiber as it controls lifestyle disorders and is great for a sluggish digestion, which is another result of a sedentary life. Cranberries can help protect against bladder infections, and bananas can help eyesight.

Eat food rich in potassium like whole grains, fruits, and vegetables. They'll help you feel full on fewer calories, and they're also packed with disease-fighting phytochemicals.

Even though arthritis doesn't usually set in until later in life, the damage that causes the nasty disease happens in your thirties. Eat freshwater fish which reduces damage that might lead to arthritis as you stock up on the omega-3 fatty acids. Fish oils slow down cartilage degeneration and reduce inflammation. Also, preempt those fine lines that begin forming on the face by buying beans in bulk.

Health risks: This could be the decade of diseases for many men. If they have not maintained a healthy lifestyle, they are likely to be obese, have high blood pressure, high cholesterol, heart disease, and declining kidney and liver function.

The hormonal fluctuations of perimenopause in women start in the early forties.

It's the time when some women develop early stage of breast cancer or cervical cancer, which is the leading cause of death in older women in India.

Age group: 50s

Portion control and low metabolism are the buzzwords for this stage of life. This is also the age of deficiency related health problems where one must deal with the beginnings of the natural degeneration of the body. So make sure the food you are eating is nutritious and is in small quantities to facilitate better absorption of nutrients.

Get enough spinach since the lutein and zeaxanthinin this protect the eyes from age-related macular degeneration, the most common cause of ageing related blindness. Must-haves during this period include B vitamins, antioxidants, calcium and vitamin D. As estrogen levels decline, women are at an increased risk of heart disease, osteoporosis, and other agerelated health issues.

Important micronutrients like vitamins B6 and B12 help protect the heart and also help the body ditch a chemical called homocysteine that contributes to hardening of the arteries. Boost your B6 with bananas, potatoes, and pomegranates. And get B12 from eggs, fish, and chicken. Consider nuts your magic pills: Peanuts, hazelnuts and walnuts are loaded with vitamin E, an antioxidant that bolsters the immune system that might get run down as your run around.

The 50s are an important health milestone for women especially as they have to deal with menopause and symptoms of this life change can be eased with cashews, corn, apples, and soy, which are all great sources of phytoestrogens.

A burst of breast cancer -fighting antioxidants can be obtained from dark green, dark yellow, or orange fruits and veggies, like broccoli and brussels sprouts. Eat enough folic acid-rich foods like oranges, asparagus, and leafy green veggies. Bone up with low-fat dairy picks- milk, cheese, yogurt, and cottagecheese will give you a calcium boost.

Those who are in their 50s and more need to be careful to to eat only what they can handle, as they will not be able to digest food which is too rich even if it is highly nutritious.

Get your protein fix by eating a piece of grilled chicken with a small portion of saladthe roasted chicken and cold cuts will not only hamper digestion but also load the body up with salt. Dairy products in small quantities should definitely be included in the daily diet as the bones need all the support they can get: older people have a history of slipping and breaking bones.

Health risks: As men get older, their health concerns move on from heart disease and prostate cancer to incontinence, chronic lung conditions, stroke and Type 2 diabetes.

Heart disease, cancer, and osteoporosis are all major concerns for women but the most prevalent risks are breast, cervical and colon cancers.

N-ACETY CYSTEINE IS A LIVER'S ALLY

Glutathione is a powerful antioxidant that helps the body defend against toxicity, and it is most needed by those living with chronic liver disease. Because the stress of chronic liver disease also depletes this valuable antioxidant, learn why supplementing with one of its precursors helps defend against future liver damage.
by Nicole Cutler, L.Ac.
A powerful antioxidant found within every cell in your body, glutathione has many supportive functions. One of glutathione’s best-known roles is to defend the cell it inhabits against damage from wastes and toxins. Since the hepatic cells of those with chronic liver disease are consistently stressed as they deflect poisons, the cells’ quantity of glutathione becomes even more important. Even used as an emergency medicine tactic, one of glutathione’s building blocks has been extensively revered for protecting the liver from damaging toxins.
Clinical studies have documented that glutathione is essential for detoxification and that its depletion is associated with increased risks of toxicity and chronic disease. As this antioxidant is depleted, the body has fewer resources to protect itself from oxidation – a process defined by unstable oxygen molecules damaging cell membranes. Needed by other antioxidants to scavenge and neutralize free radicals, glutathione is the body’s primary defender against oxidative stress. Many experts believe that a deficiency of hepatic glutathione is one of the leading contributors to the progression of liver disease.
Glutathione levels decline naturally as people age, fight a chronic disease or are exposed to excessive amounts of toxins. Insufficient glutathione levels reduce the liver’s ability to break down drugs, chemicals and other toxins, enhancing the probability of liver damage. Several studies document the role glutathione depletion plays in advancing liver disease:
· After measuring levels of glutathione in the liver, blood and lymphocytes of patients with chronic Hepatitis C, Italian researchers found that the less glutathione present, the more severe their liver disease was.
· By studying people with hepatitis, scientists from Pamplona, Spain suggested that replenishing glutathione levels improves their response to interferon treatment.
· Researchers from the Oklahoma Medical Research Foundation confirmed that oxidative stress occurs in patients with chronic hepatitis. In addition, they demonstrated that the levels of free radicals corresponded directly with hepatitis activity.
· After studying the effects of high doses of intravenous glutathione in patients with fatty livers secondary to alcoholic hepatitis or viral hepatitis, Italian investigators concluded that glutathione resulted in marked improvement in patients’ liver tests.
Replenishing Glutathione
The evidence connecting glutathione depletion with a poor liver disease outcome is clear. To capitalize on this understanding, many educated people with liver disease have taken it upon themselves to increase their odds by fortifying their glutathione levels.
Although glutathione is available as an over-the-counter pill, its absorption into cells when taken orally has been repeatedly questioned. Most experts on glutathione supplementation suggest that people with chronic liver disease supplement with its amino acid building blocks. Because it is readily absorbed and rapidly metabolized to glutathione, N-Acetyl Cysteine (NAC) is the glutathione building block most favored by healthcare practitioners. In the case of an acetaminophen overdose, NAC is administered by physicians to detoxify the drug before it destroys too many liver cells and becomes fatal. In addition, NAC has been shown to increase blood glutathione in HIV-infected patients with low levels of glutathione due to their chronic infection.
Despite the supportive literature, there have been few, large, well-designed trials advocating the use of NAC to retard liver disease. While the demand for more proof continues to grow, there are a few recently published trials:
· Published in the November 2006 journal Apoptosis, one such trial investigated whether NAC could prevent oxidative stress and inhibit liver cell death in fulminant hepatic failure. Based on an animal model, the researchers concluded that NAC demonstrates a hepatoprotective role for this severe type of liver failure.
· As published in the January 2008 journal Liver Transplantation, a retrospective study found that children treated with NAC for acute liver failure (not caused by acetaminophen poisoning) had a better outcome than matched controls not treated with NAC.
Since the hepatic cells of people with chronic liver disease have to fend off more than their share of waste and toxins, their cells’ glutathione levels drain quickly. Unfortunately, this depletion makes them more susceptible to the advancement of liver disease. When the liver is consistently insulted, the facts support NAC supplementation to replenish glutathione levels. Restoring glutathione levels is an effective way to refuel a person with liver disease’s ammunition, a replenishment that can help them defend against incurring any further liver damage.

Wednesday, February 8, 2012

Which foods contribute most to our sodium intake?

Which foods contribute most to our sodium intake?

About 90 percent of Americans have a diet that contains too much sodium, according to a new report from the Centers for Disease Control and Prevention. Here are the 10 categories of food the CDC says account for much of our sodium consumption.


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Snacks
The 10 food groups named here contribute to 40 percent our sodium intake. Snacks — including potato chips, pretzels and popcorn — are one of the culprits.

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NEW YORK, NY - FEBRUARY 07:  Quarterback Eli Manning #10 (R) of the New York Giants and Super Bowl XLVI MVP holds the Vince Lombardi Trophy as Justin Tuck #91 (R) of the New York Giants looks on during the Giants' Victory Parade on February 7, 2012 in New York City. The Giants defeated the New England Patriots 21-17 in Super Bowl XLVI.  (Photo by Andrew Burton/Getty Images)
Thousands lined the streets of New York to celebrate the Giants’ win over the New England Patriots in Super Bowl XLVI.
(FILES) A file picture taken on January 17, 2009, shows Prince Albert II of Monaco (3rd L) posing with scientist of the Russia’s research station Vostok near the Southern Pole of Inaccessibility and the South Geomagnetic Pole. Russian researchers said today that they had succeeded in drilling through four kilometres (2.5 miles) of ice to the surface of the subglacial Lake Vostok located beneath Russia's Vostok Station.  AFP PHOTO (Photo credit should read HO/AFP/Getty Images)
Russian scientists reach the sub-glacial Lake Vostok, which has been buried under miles of Antarctic ice for millions of years.
In this photo made available Monday, Feb. 6, 2012 a woman walks along an ice covered car on the iced waterside promenade at the Lake Geneva in Versoix, Switzerland, Sunday, Feb. 5, 2012. A cold spell has reached Europe with temperatures plummeting far below zero. (AP Photo/Keystone, Martial Trezzini)
Hundreds of people have died in a cold snap across Eastern Europe, authorities said Tuesday. Some countries have called in the army to help secure food and medical supplies and set...
LONDON, ENGLAND - FEBRUARY 07: Dev Patel attends the World Premiere of 'The Best Exotic Marigold Hotel' at The Curzon Mayfair on February 7, 2012 in London, England. (Photo by Gareth Cattermole/Getty Images)
Dev Patel, Denzel Washington, Jerry Lewis, Wynonna Judd, Meryl Streep and other celebrities.
SILVER SPRING, MD - FEBRUARY 3: Luis Cervantes hand polishes a slab of granite. Counter Intelligence Inc., in Silver Spring, is one of the largest suppliers of granite countertops in the area. (Photo by Sarah L. Voisin/The Washington Post)
The popular countertop material has become a staple in the kitchens of the American public.
WASHINGTON, DC - JUNE 01: Washington-Lee High School students enjoy an afternoon of rowing and swimming on the Potomac Boat Club in Washington on June 01, 2011. (Photo by Marvin Joseph/The Washington Post)
From Michelle Obama to a Lafayette Square regular, from Kennedy Center honoree Meryl Streep to kids in a back yard, Post photographer Marvin...
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