Exercises to relieve Back Pain
1. General treatment:
To provide more flexibility to your back muscles is the main purpose of lower back exercises. Its not only strengthens them, but also provide more support. Generally, people consider doing crunches and sitting ups to get rid of their pain. No doubt, they prove more effective but you really need some more exercise to get rid of it permanently.
2. Hip Flexor:
Just stand straight and lift one of your legs and bend your knee as it will position your foot upwards. Now remain in this position for at least two seconds. This exercise can be very helpful to relax your lower back muscles found above and near the hip. While doing this exercise you must breath heavily and you will feel a stretch on the front and back of your thigh.
3. Bridge:
For this simple exercise, all you need is a small bench at which you place your feet and lift your pelvis upwards. This exercise proves very helpful not only to release stress from your lower muscles but also to strengthen your hamstring
4. Crunches:
If you want to get rid of back pain instantly, basic crunches may prove helpful too. Just lie down on the floor facing upward and make a small pyramid with bending keens. Now keep both your arms under your head before starting the crunch, then bend upwards and touch your head with knees. Crunch will become more effective if you try to use your body weight to lift.
Though these four exercises can be very handy to get rid of back pain, before trying them you must consult your doctor and know the real cause of your back pain before thinking about any cure
Showing posts with label Health And Beauty Tips. Show all posts
Showing posts with label Health And Beauty Tips. Show all posts
Types of Food that Cause Acne
What Types of Food Cause Acne?
The embarrassing condition of acne has been blamed on a wide variety of causes throughout the ages. Many people unjustly blame individuals with acne-prone skin of being dirty or failing to wash their faces properly. This is obviously far from the truth as acne can strike anyone, regardless of their personal hygiene habits. Others believe that eating large amounts of chocolate will ensure an acne breakout. This is also not the case, but research has linked acne to choices a person’s diet. We are going to discuss some types of foods that cause acne.
The old adage, “you are what you eat” cannot be truer than when it comes to common causes of acne. Often individuals who do not consume a healthy diet or whose diet lacks the proper amount of critical vitamins and minerals suffer from acne problems.
Remember, your body must be healthy before your skin can be healthy, so strive to eat a well balanced diet, and dedicate yourself to an active lifestyle in order to enjoy unblemished, smooth, and glowing skin.
Foods that Cause Acne
Junk Foods
Fatty foods create blood sugar instability by making the levels rush up and then plummet just as fast, leading to severe hormonal reactions and consequently, acne. Fatty foods also slow down the flow of nutrients and o2 to your body cells which aggravates acne.
Processed carbohydrates and sugar are also contributors. Commonly, food that’s “white” has had almost all its nutritional value removed away and the body requires those vitamins and minerals to function and to give you a clear complexion. These types of foods also raise blood sugar as fatty foods do. Sugar aggravates acne because there are harmful bacteria found in the stomach live off of it and produce toxic elements. Artificial sweeteners are a whole lot worse as they also include damaging substances.
Coffee, tea, chocolate, and energy drinks give you that sometimes needed energy boost but play havoc with your skin. Caffeine has been proven to be an acne trigger by making the adrenalin glands secretes hormones that give you the buzz. These hormones, essentially stress your system terribly, affecting not just your skin but additionally your health. Caffeine also interferes with normal sleep patterns and prevents the attainting of “deep sleep” during which the body engages in repair and detoxification.
Natural Baddies
Not many people are aware that the human body is not designed to digest cow’s (or any other animals’) milk. Everyone is allergic to milk, but the difference lies as to whether the effect is noticeable. The digestive system lacks the required enzymes to break down milk, and the immune system creates a reaction that can lead to oxidative stress and inflammation, therefore acne.
Further more, homogenized, and pasteurized milk cover the lining of the small intestine with a mucous layer which prevents assimilation of much required nutrients. Milk producing cows may be fed antibiotics and hormones to boost output and these damaging chemical compounds get into your system whenever you consume milk, or eat other dairy food like cheese, ice-cream which are also fatty.
Be wary of animal proteins that are highly acidic and provide conditions that allow growth of acne causing bacteria. Additionally, processed meat has sodium nitrite and also sulfur which are all damaging to your body and ultimately impair your skin’s health.
Eating too much Fat can Cause Acne
Eating too much fat is perhaps the biggest reason behind blood sugar problems. With blood sugar problems I mean your blood sugar levels ’swing’ too much. They rise too high and drop too low. This ’swinging’ causes a cascading hormonal reaction that leads to: increased sebum production and blocked pores.
Fat has another nasty effect. Too much of it in the bloodstream slows down nutrient and oxygen transport to cells. In effect your cells won’t get the nutrients and oxygen they need when you eat too much fat. This can also aggravate acne.
Chocolate
Chocolate-chip cookies made with cottonseed and/or soybean oil, the problem ingredient being the cottonseed oil or soybean oil, not the chocolate.
The embarrassing condition of acne has been blamed on a wide variety of causes throughout the ages. Many people unjustly blame individuals with acne-prone skin of being dirty or failing to wash their faces properly. This is obviously far from the truth as acne can strike anyone, regardless of their personal hygiene habits. Others believe that eating large amounts of chocolate will ensure an acne breakout. This is also not the case, but research has linked acne to choices a person’s diet. We are going to discuss some types of foods that cause acne.
The old adage, “you are what you eat” cannot be truer than when it comes to common causes of acne. Often individuals who do not consume a healthy diet or whose diet lacks the proper amount of critical vitamins and minerals suffer from acne problems.
Remember, your body must be healthy before your skin can be healthy, so strive to eat a well balanced diet, and dedicate yourself to an active lifestyle in order to enjoy unblemished, smooth, and glowing skin.
Foods that Cause Acne
Junk Foods
Fatty foods create blood sugar instability by making the levels rush up and then plummet just as fast, leading to severe hormonal reactions and consequently, acne. Fatty foods also slow down the flow of nutrients and o2 to your body cells which aggravates acne.
Processed carbohydrates and sugar are also contributors. Commonly, food that’s “white” has had almost all its nutritional value removed away and the body requires those vitamins and minerals to function and to give you a clear complexion. These types of foods also raise blood sugar as fatty foods do. Sugar aggravates acne because there are harmful bacteria found in the stomach live off of it and produce toxic elements. Artificial sweeteners are a whole lot worse as they also include damaging substances.
Coffee, tea, chocolate, and energy drinks give you that sometimes needed energy boost but play havoc with your skin. Caffeine has been proven to be an acne trigger by making the adrenalin glands secretes hormones that give you the buzz. These hormones, essentially stress your system terribly, affecting not just your skin but additionally your health. Caffeine also interferes with normal sleep patterns and prevents the attainting of “deep sleep” during which the body engages in repair and detoxification.
Natural Baddies
Not many people are aware that the human body is not designed to digest cow’s (or any other animals’) milk. Everyone is allergic to milk, but the difference lies as to whether the effect is noticeable. The digestive system lacks the required enzymes to break down milk, and the immune system creates a reaction that can lead to oxidative stress and inflammation, therefore acne.
Further more, homogenized, and pasteurized milk cover the lining of the small intestine with a mucous layer which prevents assimilation of much required nutrients. Milk producing cows may be fed antibiotics and hormones to boost output and these damaging chemical compounds get into your system whenever you consume milk, or eat other dairy food like cheese, ice-cream which are also fatty.
Be wary of animal proteins that are highly acidic and provide conditions that allow growth of acne causing bacteria. Additionally, processed meat has sodium nitrite and also sulfur which are all damaging to your body and ultimately impair your skin’s health.
Eating too much Fat can Cause Acne
Eating too much fat is perhaps the biggest reason behind blood sugar problems. With blood sugar problems I mean your blood sugar levels ’swing’ too much. They rise too high and drop too low. This ’swinging’ causes a cascading hormonal reaction that leads to: increased sebum production and blocked pores.
Fat has another nasty effect. Too much of it in the bloodstream slows down nutrient and oxygen transport to cells. In effect your cells won’t get the nutrients and oxygen they need when you eat too much fat. This can also aggravate acne.
Chocolate
Chocolate-chip cookies made with cottonseed and/or soybean oil, the problem ingredient being the cottonseed oil or soybean oil, not the chocolate.
Relieving Stress by Exercise
Relieving Stress by Exercise
Often, you underestimate the power of things that are easiest to do, and are within your reach. Exercise: you were perhaps enthusiastic about it in your college days, and then, as is mostly the case, you abandoned it for more important matters, you did not have enough time for it…
..And with it you also left behind a way that could help you tide over the tensions of your life: which is, relieving stress by exercise.
Exercise reduces the stress causing hormones – like cortisol and norepinephrine. You might be familiar with the term ‘runner’s high’ – the feeling of well being and exhilaration which comes after a rigorous physical activity. This is caused by the secretion of endorphins, the morphine-like hormones, which create a feeling of elation, and help reduce pain. Some other chemicals like dopamine and serotonin are released in the brain. These give a feeling of safety and security. Exercise is also seen as an effective treatment strategy for depression and anxiety
The actual way these chemicals work in promoting a feeling of euphoria is debated, but it is certain that doing exercise has a mood elevating quality. After 20 to 30 minutes of rigorous exercise you start feeling its effects. If you practice it 3 to 5 times a week, these good feelings will persist for longer periods.
When you are going through periods of tension and stress, negative emotions like irritability and anger are indeed hard to control. During periods like these, any kind of rigorous exercise can help in calming you. It is a good way to release pent up frustrations and negativity. Whether it is Yoga, aerobics, Qi Gong, Tai Chi, walking or jogging, exercise helps in releasing anger.
Often, you underestimate the power of things that are easiest to do, and are within your reach. Exercise: you were perhaps enthusiastic about it in your college days, and then, as is mostly the case, you abandoned it for more important matters, you did not have enough time for it…
..And with it you also left behind a way that could help you tide over the tensions of your life: which is, relieving stress by exercise.
Exercise reduces the stress causing hormones – like cortisol and norepinephrine. You might be familiar with the term ‘runner’s high’ – the feeling of well being and exhilaration which comes after a rigorous physical activity. This is caused by the secretion of endorphins, the morphine-like hormones, which create a feeling of elation, and help reduce pain. Some other chemicals like dopamine and serotonin are released in the brain. These give a feeling of safety and security. Exercise is also seen as an effective treatment strategy for depression and anxiety
The actual way these chemicals work in promoting a feeling of euphoria is debated, but it is certain that doing exercise has a mood elevating quality. After 20 to 30 minutes of rigorous exercise you start feeling its effects. If you practice it 3 to 5 times a week, these good feelings will persist for longer periods.
When you are going through periods of tension and stress, negative emotions like irritability and anger are indeed hard to control. During periods like these, any kind of rigorous exercise can help in calming you. It is a good way to release pent up frustrations and negativity. Whether it is Yoga, aerobics, Qi Gong, Tai Chi, walking or jogging, exercise helps in releasing anger.
7 dont's after a meal
7 dont's after a meal
* Don't smoke - Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.
* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.
* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.
* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.
* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.
* Don't smoke - Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.
* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.
* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.
* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.
* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.
Foods That Lower Anxiety and Stress
Foods That Lower Anxiety and Stress
Are you always anxious or stressed? Please note that your stress or anxiety could even ruin your relationship between you and your partner. So, if you could actually lower your overall anxiety by intake of some foods, then add these foods into your daily meal, to get you with less stress and anxiety.
According to Yahoo Health the 8 foods that fight stress are as follows:
1. Dark Chocolate – contains flavonoids and phenethylamine, which are good for relaxing and enhancing mind respectively. The darker the chocolate, the better.
2. Skim Milk – Low-fat or Skim milk is good for women, it calms you. A study showed women drank 4 or more servings of skim milk everyday were having half the chance of experiencing stress-related PMS symptoms than those who drank less or none.
3. Oatmeal – We all know it’s rich in fiber, and it also helps your body produce serotonin, a calming hormone which you need when you get stressed.
4. Salmon – The Omega-3 fatty acids suppress the production of anxiety hormones cortisol and adrenaline.
5. Walnuts – They lower blood pressure, good for your heart. U.S. Food and Drug Administration recommends 1 1/2 oz per day.
6. Sunflower Seeds – It has folate which helps you produce pleasure-inducing brain chemical, dopamine.
7. Spinach – The favorite of Popeye, contains magnesium, improves body’s response to stress.
8. Blueberries – Rich in antioxidants, counteract the effects of stress hormones like cortisol on your body.
So, fix your diet with the above-mentioned 8 types of foods, if stress has been following your life for quite some time.
Are you always anxious or stressed? Please note that your stress or anxiety could even ruin your relationship between you and your partner. So, if you could actually lower your overall anxiety by intake of some foods, then add these foods into your daily meal, to get you with less stress and anxiety.
According to Yahoo Health the 8 foods that fight stress are as follows:
1. Dark Chocolate – contains flavonoids and phenethylamine, which are good for relaxing and enhancing mind respectively. The darker the chocolate, the better.
2. Skim Milk – Low-fat or Skim milk is good for women, it calms you. A study showed women drank 4 or more servings of skim milk everyday were having half the chance of experiencing stress-related PMS symptoms than those who drank less or none.
3. Oatmeal – We all know it’s rich in fiber, and it also helps your body produce serotonin, a calming hormone which you need when you get stressed.
4. Salmon – The Omega-3 fatty acids suppress the production of anxiety hormones cortisol and adrenaline.
5. Walnuts – They lower blood pressure, good for your heart. U.S. Food and Drug Administration recommends 1 1/2 oz per day.
6. Sunflower Seeds – It has folate which helps you produce pleasure-inducing brain chemical, dopamine.
7. Spinach – The favorite of Popeye, contains magnesium, improves body’s response to stress.
8. Blueberries – Rich in antioxidants, counteract the effects of stress hormones like cortisol on your body.
So, fix your diet with the above-mentioned 8 types of foods, if stress has been following your life for quite some time.
types of brain tumors
types of brain tumors
There are several different types of brain tumors and this section describes most except the ones that are quite rare. We will help you locate the structures of the brain mentioned in these descriptions and will tell you in general terms the functional roles of each structure.
Gliomas
Astrocytoma and Glioblastoma Multiforme (GBM)
Other Gliomas
Brain Stem Glioma, Epdendymoma, Ganglioneuroma, Juvenile Pilocytic Astrocytoma, Mixed Glioma, Oligodendroglioma, and Optic Nerve Glioma
Non-gliomas
Chordoma, Craniopharyngioma, Medulloblastoma, Meningioma, Pineal Tumors, Pituitary Adenoma, Primitive Neuroectodermal Tumors (PNET), Schwannoma or Acoustic Neuroma, and Vascular Tumors
Other brain-related conditions
CNS Lymphoma, Meningeal Carcinomatosis, Neurofibromatosis, Pseudotumor Cerebri, and Tuberous Sclerosis
Metastatic brain tumors
Any tumors that spread to the brain from other parts of the body.
There are several different types of brain tumors and this section describes most except the ones that are quite rare. We will help you locate the structures of the brain mentioned in these descriptions and will tell you in general terms the functional roles of each structure.
Gliomas
Astrocytoma and Glioblastoma Multiforme (GBM)
Other Gliomas
Brain Stem Glioma, Epdendymoma, Ganglioneuroma, Juvenile Pilocytic Astrocytoma, Mixed Glioma, Oligodendroglioma, and Optic Nerve Glioma
Non-gliomas
Chordoma, Craniopharyngioma, Medulloblastoma, Meningioma, Pineal Tumors, Pituitary Adenoma, Primitive Neuroectodermal Tumors (PNET), Schwannoma or Acoustic Neuroma, and Vascular Tumors
Other brain-related conditions
CNS Lymphoma, Meningeal Carcinomatosis, Neurofibromatosis, Pseudotumor Cerebri, and Tuberous Sclerosis
Metastatic brain tumors
Any tumors that spread to the brain from other parts of the body.
How to Keep Teeth White Naturally
How to Keep Teeth White Naturally
There aremany effective methods of teeth whitening available, but some come withheavy price tags. Here are some steps you can take at home to whitenteeth naturally without breaking the bank.
Things You’ll Need:
Things You'll Need (List Item)
* Straw
* Toothbrush
* Lemon Juice
* Salt
* Baking soda
* Hydrogen peroxide
* Strawberries
Step 1:
Limit your consumption of drinks that stain tooth enamel. A few ofthese include coffee, tea and red wine. If you simply can't cut back onthese beverages, consider drinking them though a straw to limit theamount of liquid that actually comes in contact with teeth.
Step 2:
Brush your teeth immediately after eating, especially if eating foods that stain easily, such as berries.
Step 3:
Rub raw strawberries on your teeth, preferably pureed. There is anenzyme in strawberries that acts as a whitening agent. You'll want tobrush and rinse after applying the strawberries to remove the naturalsugars and acids they may leave behind.
Step 4:
Eat crunchy foods that require a lot of chewing such as carrots,celery, broccoli and apples. These foods are abrasive and will removebuilt up plaque, which dulls the appearance of teeth.
Step 5:
Dip your toothbrush directly into baking soda and brush. The results are worth the lousy taste.
Step 6:
Combine lemon juice and one teaspoon of salt to make a paste-likesubstance. Brush your teeth and rinse. Again, not so pleasant on thepalate, but your teeth will thank you.
Step 7:
Use hydrogen peroxide to brush your teeth. Dip your toothbrush into asmall capful of the peroxide and brush as you would with regulartoothpaste, being careful not to swallow. Rinse with water.
- Tips -
* Consider using one of the several whitening toothpastes on the market that have all-natural ingredients.
* Brushing after every meal and flossing regularly are the first steps in maintaining a healthy smile.
There aremany effective methods of teeth whitening available, but some come withheavy price tags. Here are some steps you can take at home to whitenteeth naturally without breaking the bank.
Things You’ll Need:
Things You'll Need (List Item)
* Straw
* Toothbrush
* Lemon Juice
* Salt
* Baking soda
* Hydrogen peroxide
* Strawberries
Step 1:
Limit your consumption of drinks that stain tooth enamel. A few ofthese include coffee, tea and red wine. If you simply can't cut back onthese beverages, consider drinking them though a straw to limit theamount of liquid that actually comes in contact with teeth.
Step 2:
Brush your teeth immediately after eating, especially if eating foods that stain easily, such as berries.
Step 3:
Rub raw strawberries on your teeth, preferably pureed. There is anenzyme in strawberries that acts as a whitening agent. You'll want tobrush and rinse after applying the strawberries to remove the naturalsugars and acids they may leave behind.
Step 4:
Eat crunchy foods that require a lot of chewing such as carrots,celery, broccoli and apples. These foods are abrasive and will removebuilt up plaque, which dulls the appearance of teeth.
Step 5:
Dip your toothbrush directly into baking soda and brush. The results are worth the lousy taste.
Step 6:
Combine lemon juice and one teaspoon of salt to make a paste-likesubstance. Brush your teeth and rinse. Again, not so pleasant on thepalate, but your teeth will thank you.
Step 7:
Use hydrogen peroxide to brush your teeth. Dip your toothbrush into asmall capful of the peroxide and brush as you would with regulartoothpaste, being careful not to swallow. Rinse with water.
- Tips -
* Consider using one of the several whitening toothpastes on the market that have all-natural ingredients.
* Brushing after every meal and flossing regularly are the first steps in maintaining a healthy smile.
10 Reasons Why Sun Is Good for Our Health
10 Reasons Why Sun Is Good for Our Health
Even the Stone Age people knew the Sun brought life on Earth and that is why they used to worship it. But the sun waves can heal and destroy, they can be the kiss of life or death. It depends on the way we use them.
1. The sunlight kills microbes. That's why it is important to put out in the sun carpets, blankets and eiderdowns that cannot be washed regularly. Exposure to the sun confers the skin a bright, healthy look and increased elasticity.
A moderately tanned skin is more resistant to infections and sun burning than an untanned one. Many skin diseases (dermatitis) can be
controlled and even cured through controlled exposure to the sun.
The sun rays are proven to strengthen the immune system.
2. Due to the sun our mood and morals improve. Sunlight helps in cases of chronic or acute depression, by stimulating the synthesis of endorphins (good-feeling hormones). That's why we get depressed in the cold and dark days of the winter.
3. The sun is good against insomnia. Daytime exposure to sunlight increases the melatonin production during the night. This hormone helps regulate the sleep.
4. Under the action of the sunlight, the skin synthesizes vitamin D, which makes possible calcium absorption in the intestine, helping the organism grow strong bones. This way the sun prevents rachitism in both children and adults and osteoporosis in elders.
5. As vitamin D and some related compounds impede the development of some cancer cells, we can say the sun fights off this disease. Regular and controlled exposure to the sun has a preventive effect against cancer of colon, breast, leukemia and lymphomas.
6. Exposure to the sun strengthens the cardiovascular system. Blood circulation is improved, the pulse, arterial pressure, moderately high glycemia and cholesterol levels can be normalized.
7. Sun rays improve liver functioning, being effective in treating jaundice.
8. They help the kidneys with a part of their job, as the sun waves favor the elimination of waste products through the skin, when we sweat.
9. The sun also helps losing weight by increasing the metabolic rate through the stimulation of the thyroid. It also eases symptoms of premenstrual syndrome.
10. The sun rays also ease the healing of the swollen joints during peaks of inflammation in cases of arthritis.
Even the Stone Age people knew the Sun brought life on Earth and that is why they used to worship it. But the sun waves can heal and destroy, they can be the kiss of life or death. It depends on the way we use them.
1. The sunlight kills microbes. That's why it is important to put out in the sun carpets, blankets and eiderdowns that cannot be washed regularly. Exposure to the sun confers the skin a bright, healthy look and increased elasticity.
A moderately tanned skin is more resistant to infections and sun burning than an untanned one. Many skin diseases (dermatitis) can be
controlled and even cured through controlled exposure to the sun.
The sun rays are proven to strengthen the immune system.
2. Due to the sun our mood and morals improve. Sunlight helps in cases of chronic or acute depression, by stimulating the synthesis of endorphins (good-feeling hormones). That's why we get depressed in the cold and dark days of the winter.
3. The sun is good against insomnia. Daytime exposure to sunlight increases the melatonin production during the night. This hormone helps regulate the sleep.
4. Under the action of the sunlight, the skin synthesizes vitamin D, which makes possible calcium absorption in the intestine, helping the organism grow strong bones. This way the sun prevents rachitism in both children and adults and osteoporosis in elders.
5. As vitamin D and some related compounds impede the development of some cancer cells, we can say the sun fights off this disease. Regular and controlled exposure to the sun has a preventive effect against cancer of colon, breast, leukemia and lymphomas.
6. Exposure to the sun strengthens the cardiovascular system. Blood circulation is improved, the pulse, arterial pressure, moderately high glycemia and cholesterol levels can be normalized.
7. Sun rays improve liver functioning, being effective in treating jaundice.
8. They help the kidneys with a part of their job, as the sun waves favor the elimination of waste products through the skin, when we sweat.
9. The sun also helps losing weight by increasing the metabolic rate through the stimulation of the thyroid. It also eases symptoms of premenstrual syndrome.
10. The sun rays also ease the healing of the swollen joints during peaks of inflammation in cases of arthritis.
10 Simple Rules for Weight Loss
10 Simple Rules for Weight Loss
When it comes to losing weight, tried-and-true strategies work, period. Obese adults who were given a pamphlet with 10 basic rules were motivated enough to lose 4 pounds in 8 weeks. Follow them all, and you could shave off up to 900 calories a day, study authors say—enough to lose nearly 15 pounds in the same amount of time.
1. Eat your meals on a regular schedule.
2. Choose low-fat foods.
3. Wear a pedometer and walk 10,000 steps a day.
4. Pack healthy snacks.
5. Check the fat and sugar content on food labels.
6. Portion wisely and skip seconds (except vegetables).
7. Stand for 10 minutes every hour.
8. Avoid sugary drinks.
9. Turn off the television while you eat.
10. Eat at least five servings of fruits and veggies daily.
When it comes to losing weight, tried-and-true strategies work, period. Obese adults who were given a pamphlet with 10 basic rules were motivated enough to lose 4 pounds in 8 weeks. Follow them all, and you could shave off up to 900 calories a day, study authors say—enough to lose nearly 15 pounds in the same amount of time.
1. Eat your meals on a regular schedule.
2. Choose low-fat foods.
3. Wear a pedometer and walk 10,000 steps a day.
4. Pack healthy snacks.
5. Check the fat and sugar content on food labels.
6. Portion wisely and skip seconds (except vegetables).
7. Stand for 10 minutes every hour.
8. Avoid sugary drinks.
9. Turn off the television while you eat.
10. Eat at least five servings of fruits and veggies daily.
Overeating can effect your brain
Overeating can effect your brain
Overeating makes the brain go haywire, prompting a cascade of damage that may cause diabetes, heart disease and other ills, U.S. researchers recently reported. Eating too much appears to activate a usually dormant immune system pathway in the brain, sending out immune cells to attack and destroy invaders that are not there, research found.
The finding, reported in the journal cell, could help explain why obesity causes so many different diseases.
It might also offer a way to prevent obesity itself. Obesity is a growing global problem, with 1.8 billion people estimated to be overweight or obese in 2007. Drugs marketed so far to fight obesity have only limited success and, often, severe side-effects. Obesity causes chronic inflammation throughout the body. This inflammation is found in a range of diseases related to obesity, including heart disease and diabetes.
Immune cells such as macrophages and leukocytes use it but research team found it in the hypothalamus, a part of the brain linked with metabolism in mice and humans alike.
"The hypothalamus is the 'headquarters' for regulating energy," they wrote. They found high levels of the compound there but it was normally inactive.
When they fed mice a high-fat diet, it became extremely active. And when it was active, the body ignored signals from leptin, a hormone that normally helps regulate appetite, and insulin, which helps convert food into energy.
The team has discovered a master switch for the diseases caused by overeating.
Team does not know why this compound would be in the brain and in the immune system but suspects it evolved long ago in primitive animals that do not have the same sophisticated immune system as modern animals, including mice and humans.
"Presumably it played some role to guide the immune defense," they said. "In today's society, this pathway is mobilised by different environmental challenge over-nutrition."
'Knocking out' the gene using genetic engineering kept mice eating normally and prevented obesity. This cannot be done in people but team believes a drug, or even gene therapy might work.With gene therapy, a virus or other so-called vector is used to carry corrective DNA into the body, but the approach is still highly experimental.
Overeating makes the brain go haywire, prompting a cascade of damage that may cause diabetes, heart disease and other ills, U.S. researchers recently reported. Eating too much appears to activate a usually dormant immune system pathway in the brain, sending out immune cells to attack and destroy invaders that are not there, research found.
The finding, reported in the journal cell, could help explain why obesity causes so many different diseases.
It might also offer a way to prevent obesity itself. Obesity is a growing global problem, with 1.8 billion people estimated to be overweight or obese in 2007. Drugs marketed so far to fight obesity have only limited success and, often, severe side-effects. Obesity causes chronic inflammation throughout the body. This inflammation is found in a range of diseases related to obesity, including heart disease and diabetes.
Immune cells such as macrophages and leukocytes use it but research team found it in the hypothalamus, a part of the brain linked with metabolism in mice and humans alike.
"The hypothalamus is the 'headquarters' for regulating energy," they wrote. They found high levels of the compound there but it was normally inactive.
When they fed mice a high-fat diet, it became extremely active. And when it was active, the body ignored signals from leptin, a hormone that normally helps regulate appetite, and insulin, which helps convert food into energy.
The team has discovered a master switch for the diseases caused by overeating.
Team does not know why this compound would be in the brain and in the immune system but suspects it evolved long ago in primitive animals that do not have the same sophisticated immune system as modern animals, including mice and humans.
"Presumably it played some role to guide the immune defense," they said. "In today's society, this pathway is mobilised by different environmental challenge over-nutrition."
'Knocking out' the gene using genetic engineering kept mice eating normally and prevented obesity. This cannot be done in people but team believes a drug, or even gene therapy might work.With gene therapy, a virus or other so-called vector is used to carry corrective DNA into the body, but the approach is still highly experimental.
Keep Your Food Safe!
Hopefully, everyone's gotten the memo about the potential danger of consuming food stored and/or heated in plastic containers.
Image
If not, the abridged version is that Bisphenol A (BPA) is one of several compounds developed to make plastics shatterproof as well as prevent corrosion and food-to-container adhesion. It's still commonly found in water-bottles and food storage containers of both the reusable and disposable, ahem, recyclable varieties, as well as in the non-stick coating on many canned foods, cooking utensils and pans.
We now understand that BPA contaminates food that it comes into contact with, a process which is magnified when the container is exposed to heat via microwave or even simply sunlight. While most BPA we absorb is eliminated daily, daily exposure to BPA permits maintaining a constant level in our bodies, which can increase the rate of breast cancer cell growth in women and decrease sperm count in men.
You can avoid this issue by choosing glass and stainless steel cookware and storage containers, or by purchasing those plastic items with the BPA-free label. Rubbermaid, Tupperware and the like are still stocking shelves with containers that contain BPA, so please read labels.
While there are many reusable water-bottles and baby food storage containers now available in BPA-free plastics, it can still be a challenge finding safe adult food storage containers
Image
If not, the abridged version is that Bisphenol A (BPA) is one of several compounds developed to make plastics shatterproof as well as prevent corrosion and food-to-container adhesion. It's still commonly found in water-bottles and food storage containers of both the reusable and disposable, ahem, recyclable varieties, as well as in the non-stick coating on many canned foods, cooking utensils and pans.
We now understand that BPA contaminates food that it comes into contact with, a process which is magnified when the container is exposed to heat via microwave or even simply sunlight. While most BPA we absorb is eliminated daily, daily exposure to BPA permits maintaining a constant level in our bodies, which can increase the rate of breast cancer cell growth in women and decrease sperm count in men.
You can avoid this issue by choosing glass and stainless steel cookware and storage containers, or by purchasing those plastic items with the BPA-free label. Rubbermaid, Tupperware and the like are still stocking shelves with containers that contain BPA, so please read labels.
While there are many reusable water-bottles and baby food storage containers now available in BPA-free plastics, it can still be a challenge finding safe adult food storage containers
Lack of sleep cause heart disease
Lack of sleep cause heart disease
Cutting back on sleep could increase the risk of heart disease, a study published Monday found.
Sleeping less than 7.5 hours a night was associated with a 33 percent higher rate of cardiovascular incidents such as strokes and heart attacks, according to a study in the Journal of the American Medical Association's Archives of Internal Medicine.
Japanese researchers monitored the sleep of 1,255 people with hypertension for an average of 50 months.
They tracked daytime and night time blood pressure, sleep duration and cardiovascular disease events such as stroke, heart attack and sudden cardiac death.
They recorded 99 incidents of cardiovascular disease, and found the rate among those who slept less than 7.5 hours was 2.4 per 100 person-years. Those who got more sleep had an incident rate of 1.8 per 100 person-years.
Subjects whose blood pressure rose at night also were more prone to heart disease, the study found.
"Shorter duration of sleep is a predictor of incident cardiovascular disease in elderly individuals with hypertension," wrote lead author Kazuo Gucci of Niche Medical University. Inadequate sleep has also been associated with increased likelihood of obesity, diabetes and several risk factors for cardiovascular disease, including night-time hypertension and sleep-disordered breathing.
Cutting back on sleep could increase the risk of heart disease, a study published Monday found.
Sleeping less than 7.5 hours a night was associated with a 33 percent higher rate of cardiovascular incidents such as strokes and heart attacks, according to a study in the Journal of the American Medical Association's Archives of Internal Medicine.
Japanese researchers monitored the sleep of 1,255 people with hypertension for an average of 50 months.
They tracked daytime and night time blood pressure, sleep duration and cardiovascular disease events such as stroke, heart attack and sudden cardiac death.
They recorded 99 incidents of cardiovascular disease, and found the rate among those who slept less than 7.5 hours was 2.4 per 100 person-years. Those who got more sleep had an incident rate of 1.8 per 100 person-years.
Subjects whose blood pressure rose at night also were more prone to heart disease, the study found.
"Shorter duration of sleep is a predictor of incident cardiovascular disease in elderly individuals with hypertension," wrote lead author Kazuo Gucci of Niche Medical University. Inadequate sleep has also been associated with increased likelihood of obesity, diabetes and several risk factors for cardiovascular disease, including night-time hypertension and sleep-disordered breathing.
Top 10 vitamins
Vitamins are very integral for health.
Top 10 vitamins
Depression, moods, brain health - B vitamins, Omega 3s, Zinc.
Digestive health - Bowel bacteria and FOS/inulin
Energy level - B-vitamins, Iron.
Eye health _ Antioxidants, berry extracts.
Fertility - Folic acid/B vitamin / Zinc
Healing Anti oxidants - Zinc
Immune Health - Bowel bacteria, FOS inulin, anti oxidants zinc.
Heart health - Folic acid/ B vitamin, Omega #s
Lung Health - Anti oxidants, Berry extracts.
Stress - Stress, B vitamins, calcium/magnesium, zinc
The aforesaid vitamins can be procured from natural sources of food as well.
Top 10 vitamins
Depression, moods, brain health - B vitamins, Omega 3s, Zinc.
Digestive health - Bowel bacteria and FOS/inulin
Energy level - B-vitamins, Iron.
Eye health _ Antioxidants, berry extracts.
Fertility - Folic acid/B vitamin / Zinc
Healing Anti oxidants - Zinc
Immune Health - Bowel bacteria, FOS inulin, anti oxidants zinc.
Heart health - Folic acid/ B vitamin, Omega #s
Lung Health - Anti oxidants, Berry extracts.
Stress - Stress, B vitamins, calcium/magnesium, zinc
The aforesaid vitamins can be procured from natural sources of food as well.
hair loss and its prevention
hair loss and its prevention
This is a very natural phenomenon and all of us do loss hair. Too much of hair loss is a matter of concern. This usually happens after a long illness, extreme climates, too much of stress and bad eating or sleeping habits.
Tips 1:
Wash the hair with Tender Coconut water every other day for weeks.
Tips 2:
Add the paste of fresh Curry leaves to Shikakai powder and wash hair with this on a regular basis.
Tips 3:
Wash hair with coconut milk
Tips 4:
Dry some basil leaves and Margosa leaves. Add some Bay leaves and powder all 3 together. Add 1tspn of this powder to 50 ml. of water and apply for ½ an hour Wash
This is a very natural phenomenon and all of us do loss hair. Too much of hair loss is a matter of concern. This usually happens after a long illness, extreme climates, too much of stress and bad eating or sleeping habits.
Tips 1:
Wash the hair with Tender Coconut water every other day for weeks.
Tips 2:
Add the paste of fresh Curry leaves to Shikakai powder and wash hair with this on a regular basis.
Tips 3:
Wash hair with coconut milk
Tips 4:
Dry some basil leaves and Margosa leaves. Add some Bay leaves and powder all 3 together. Add 1tspn of this powder to 50 ml. of water and apply for ½ an hour Wash
Drink Green Tea To Boost Your Health
Drink Green Tea To Boost Your Health..........
Green tea, which is loaded with antioxidants, should feature on every person’s daily menu because it helps in weight loss, in fighting heart ailments and in preventing cancer.
Green tea is laden with Polyphenols, which are the most powerful antioxidants discovered till today. Green tea help in weight loss by igniting your metabolism, retarding the absorption of fat in the body and by making you feel less hungry. Besides these the Polyphenols present in green tea help in neutralizing the damaging free radical and thus preventing the fat from accumulating under our skin. The caffeine, present in green tea is what helps in curbing your appetite. If you’re even a few pounds above the normal weight range, green tea can be of considerable help in losing those extra pounds.
Boost your heart health with green tea
People who are regular green tea drinkers face fewer heart problems, since green tea helps in better functioning of the blood vessels. The flavanoids present in green tea, help in regulating normal hear function and in preventing heart ailments like atherosclerosis and plaque deposits. The antioxidants present in green tea help in fighting cholesterol and in lowering triglyceride levels. Green tea is in fact so good for your heart that green tea supplements have also arrived it the market. These supplements containing decaffeinated extract of green tea are often advised for problems like hypertension and high cholesterol. Add a cup of green tea to your daily diet and you’ll be able to keep heart problems at bay.
Prevent cancer with green tea
Green tea holds an answer to even the most dreaded of all health problems –cancer. The antioxidants found in green tea, do wonders in fighting free radical damage to the tissues by neutralizing the free radicals, and thus your tissues stay much healthier. The fact that green tea can fight cancers has been proven in many lab studies.
So by now I have convinced you all to get into the habit of drinking green tea if you wan tot stay healthy and disease free.
Green tea, which is loaded with antioxidants, should feature on every person’s daily menu because it helps in weight loss, in fighting heart ailments and in preventing cancer.
Green tea is laden with Polyphenols, which are the most powerful antioxidants discovered till today. Green tea help in weight loss by igniting your metabolism, retarding the absorption of fat in the body and by making you feel less hungry. Besides these the Polyphenols present in green tea help in neutralizing the damaging free radical and thus preventing the fat from accumulating under our skin. The caffeine, present in green tea is what helps in curbing your appetite. If you’re even a few pounds above the normal weight range, green tea can be of considerable help in losing those extra pounds.
Boost your heart health with green tea
People who are regular green tea drinkers face fewer heart problems, since green tea helps in better functioning of the blood vessels. The flavanoids present in green tea, help in regulating normal hear function and in preventing heart ailments like atherosclerosis and plaque deposits. The antioxidants present in green tea help in fighting cholesterol and in lowering triglyceride levels. Green tea is in fact so good for your heart that green tea supplements have also arrived it the market. These supplements containing decaffeinated extract of green tea are often advised for problems like hypertension and high cholesterol. Add a cup of green tea to your daily diet and you’ll be able to keep heart problems at bay.
Prevent cancer with green tea
Green tea holds an answer to even the most dreaded of all health problems –cancer. The antioxidants found in green tea, do wonders in fighting free radical damage to the tissues by neutralizing the free radicals, and thus your tissues stay much healthier. The fact that green tea can fight cancers has been proven in many lab studies.
So by now I have convinced you all to get into the habit of drinking green tea if you wan tot stay healthy and disease free.
Eat fruits, veggies to ward off cancer
Eat fruits, veggies to ward off cancer
Eating plenty of fruits and a regular diet rich in vegetables can offer protection from a host of cancers, three new studies suggest.
The studies presented at the annual meeting of the American Association for Cancer Research in Los Angeles show that the fruits and vegetables that offer health benefits include apples, berries, kale, broccoli, onions, spinach and some cabbages.
The first study evaluated 183,518 men and women and found a diet high in flavonol-rich apples, berries, kale, and broccoli can help cut the risk of pancreatic cancer, especially in smokers. Flavonol is a type of antioxidant.
Pancreatic cancer is one of the deadliest of all cancers, killing 95 percent of victims within five years of diagnosis.
Another study of 500,000 people aged 50 and above shows that eating an additional two servings a day of fruit and vegetables can reduce the risk of developing head and neck cancers.
One serving equals approximately one medium-sized fresh fruit, 1/2 cup of cut fruit, 6 ounces of fruit juice, 1 cup of leafy vegetables, or 1/2 cup of other vegetables.
The third study suggests that chemicals in cruciferous vegetables and soy reduce production of two proteins necessary for the spread of breast and ovarian cancers, reported the online edition of health magazine WebMD.
While the first study was conducted by Ute Nothlings, DrPH, a postdoctoral fellow at the Cancer Research Center of Hawaii in Honolulu, the second study was conducted by Neal Freedman and other researchers at National Cancer Institute.
The third study was done by Erin Hsu, a molecular toxicologist at the University of California, and team.
Eating plenty of fruits and a regular diet rich in vegetables can offer protection from a host of cancers, three new studies suggest.
The studies presented at the annual meeting of the American Association for Cancer Research in Los Angeles show that the fruits and vegetables that offer health benefits include apples, berries, kale, broccoli, onions, spinach and some cabbages.
The first study evaluated 183,518 men and women and found a diet high in flavonol-rich apples, berries, kale, and broccoli can help cut the risk of pancreatic cancer, especially in smokers. Flavonol is a type of antioxidant.
Pancreatic cancer is one of the deadliest of all cancers, killing 95 percent of victims within five years of diagnosis.
Another study of 500,000 people aged 50 and above shows that eating an additional two servings a day of fruit and vegetables can reduce the risk of developing head and neck cancers.
One serving equals approximately one medium-sized fresh fruit, 1/2 cup of cut fruit, 6 ounces of fruit juice, 1 cup of leafy vegetables, or 1/2 cup of other vegetables.
The third study suggests that chemicals in cruciferous vegetables and soy reduce production of two proteins necessary for the spread of breast and ovarian cancers, reported the online edition of health magazine WebMD.
While the first study was conducted by Ute Nothlings, DrPH, a postdoctoral fellow at the Cancer Research Center of Hawaii in Honolulu, the second study was conducted by Neal Freedman and other researchers at National Cancer Institute.
The third study was done by Erin Hsu, a molecular toxicologist at the University of California, and team.
Top Myths About Hair Fall
Top Myths About Hair Fall
There are many myths about hair loss. Here are some of the more prevalent ones. if you have a query about any issue related to hair fall or hair care, do write to us. We will be glad to have our hair care experts answer to your queries.
Cutting the hair makes it longer and stronger
Not true. People might have started thinking so by comparing hair on the head to facial hair. The fact remains that facial hair is DIFFERENT from the hair on your head. Cutting your hair will only make is shorter and it will grow at exactly the normal rate - ½ a cm a month.
Pluck one grey hair and two will grow in its place
Sounds like a Two for the price of one offer? Think of it, if this were true, men with balding pates will be puling whatever little hair they have left with the idea of doubling their hair - grey or otherwise.
Standing on your head (Sirshashan) or hanging upside down will increase blood circulation to the head and thus reduce hair loss
This is absolutely untrue. While standing on your head will definitely increase the circulation of blood to the upper body, it has absolutely no impact on hair growth. The cause of hair loss is genetic and no amount of standing upside down will correct that.
Rigorously toweling of your hair will cause hair fall
Not true. At the most it will help ready to shed hair to fall off, but that would happen anyway. Toweling does nothing to hair except to dry it.
Losing a handful of hair daily is an indicator of male pattern baldness
This is not necessarily true. Hair loss is a normal occurrence and it is only when hair regeneration stops that you identify the onset of male pattern baldness.
Brushing your hair is better than combing it
As a matter of fact, hair responds better to combing than brushing. It is not a cause of baldness though. Brushing your hair only leads to split ends and hair breakage. It is advisable to use a wide-toothed comb as far as possible.
Wearing hats causes hair loss
In order for the hair to fall out, the hat would have to be so tight that it cuts circulation to the follicles. So no, wearing hats does not cause hair loss. Could you just imagine how many pro sports players would be bald if that were the case?
You can increase the number of hair follicles
You are born with all the follicles you'll ever have. The number of hair follicles is determined by genetics and cannot be changed by taking drugs or supplements. The only proven way to increase the number of follicles is by hair transplant surgery.
Similarly, the diameter of hair shaft, the maximum length of growth, rate of hair growth, hair color, tendency to curl, and tendency to gray are genetically determined.
There is nothing you can do to prevent or treat hair loss
This last myth is probably the most misunderstood thing about hair loss. In the past, this was true - there was nothing that can be done about hair loss. But now, with advances in science and understanding about the nutritional needs of hair, men and women no longer have to live with hair loss.
There are many myths about hair loss. Here are some of the more prevalent ones. if you have a query about any issue related to hair fall or hair care, do write to us. We will be glad to have our hair care experts answer to your queries.
Cutting the hair makes it longer and stronger
Not true. People might have started thinking so by comparing hair on the head to facial hair. The fact remains that facial hair is DIFFERENT from the hair on your head. Cutting your hair will only make is shorter and it will grow at exactly the normal rate - ½ a cm a month.
Pluck one grey hair and two will grow in its place
Sounds like a Two for the price of one offer? Think of it, if this were true, men with balding pates will be puling whatever little hair they have left with the idea of doubling their hair - grey or otherwise.
Standing on your head (Sirshashan) or hanging upside down will increase blood circulation to the head and thus reduce hair loss
This is absolutely untrue. While standing on your head will definitely increase the circulation of blood to the upper body, it has absolutely no impact on hair growth. The cause of hair loss is genetic and no amount of standing upside down will correct that.
Rigorously toweling of your hair will cause hair fall
Not true. At the most it will help ready to shed hair to fall off, but that would happen anyway. Toweling does nothing to hair except to dry it.
Losing a handful of hair daily is an indicator of male pattern baldness
This is not necessarily true. Hair loss is a normal occurrence and it is only when hair regeneration stops that you identify the onset of male pattern baldness.
Brushing your hair is better than combing it
As a matter of fact, hair responds better to combing than brushing. It is not a cause of baldness though. Brushing your hair only leads to split ends and hair breakage. It is advisable to use a wide-toothed comb as far as possible.
Wearing hats causes hair loss
In order for the hair to fall out, the hat would have to be so tight that it cuts circulation to the follicles. So no, wearing hats does not cause hair loss. Could you just imagine how many pro sports players would be bald if that were the case?
You can increase the number of hair follicles
You are born with all the follicles you'll ever have. The number of hair follicles is determined by genetics and cannot be changed by taking drugs or supplements. The only proven way to increase the number of follicles is by hair transplant surgery.
Similarly, the diameter of hair shaft, the maximum length of growth, rate of hair growth, hair color, tendency to curl, and tendency to gray are genetically determined.
There is nothing you can do to prevent or treat hair loss
This last myth is probably the most misunderstood thing about hair loss. In the past, this was true - there was nothing that can be done about hair loss. But now, with advances in science and understanding about the nutritional needs of hair, men and women no longer have to live with hair loss.
Vitamin B: A Key to Energy
Vitamin B: A Key to Energy
B vitamins are often called the energy vitamins, but they are more like keys that unlock it. Fatigue, irritability, poor concentration, anxiety and depression—all can be signs of a B vitamin deficiency. That's because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain's source of fuel. Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.
The B complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.
Which B is most important? It's impossible to say.
"They all have important roles," says Roxanne Moore, a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.
The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer's disease. The three work together and even marginal deficiencies have large effects.
B6 and B12 contribute to the myelin sheath around nerve cells, which speeds signals through the brain. B12 and folic acid together are needed for making normal cells, including blood cells. Inadequate B12 or folic acid can yield blood cells unable to carry vital oxygen to the brain.
These three Bs aid in the manufacture of the excitatory neurotransmitter GABA, as well as serotonin and dopamine, neurotransmitters that regulate mood. All three neurotransmitters interregulate each other, but the ways they work in concert or against each other are only beginning to be understood.
Only rarely are the effects of a B vitamin deficiency clear-cut. The Centers for Disease Control reported that two children had severe motor and language skill delays because of a deficiency in vitamin B12. They had both been breastfed by vegan mothers who were also deficient in B12.
The vitamin occurs naturally only in animal products, although many cereal and soy products are fortified with B12, among others. Both children quickly improved after eating a new diet, but both also had lingering language and motor problems a year after treatment.
"The problem doesn't affect just vegetarians," says Maria Elena Jefferds, Ph.D., a CDC epidemiologist. "There are plenty of non-vegan Americans who don't pay enough attention to what they eat and lack basic nutrients."
The key is a varied diet. The importance of some nutrients is only now emerging.
Choline is one that shows promise. Found in protein-rich food such as eggs, it is needed by everyone for the production of cell membranes and for making the neurotransmitter acetylcholine, which affects memory. Pregnant women must also consume choline to support the rapid production of fetal brain cells.
Pregnancy may prove to be the most decisive period for many nutrients. Animal studies by Duke University neuroscientist Christina Williams, Ph.D., have shown that a diet with four times the normal amount of choline during pregnancy can actually prevent memory decline in offspring as they reach old age. Supplemented animals also have superior memory throughout their own lives.
"Early choline supplementation actually changes the brain, altering the structure and the functioning," says Williams. "We were astounded by such a big affect."
Choline was added to the government list of essential nutrients in 1998. Data from the Human Genome Project may show that we all have a "nutrient genotype." "It may all come down to sluggish enzymes," says Williams. "It may be that most people eat enough choline, but some people can't use it."
B vitamins are often called the energy vitamins, but they are more like keys that unlock it. Fatigue, irritability, poor concentration, anxiety and depression—all can be signs of a B vitamin deficiency. That's because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain's source of fuel. Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.
The B complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.
Which B is most important? It's impossible to say.
"They all have important roles," says Roxanne Moore, a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.
The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer's disease. The three work together and even marginal deficiencies have large effects.
B6 and B12 contribute to the myelin sheath around nerve cells, which speeds signals through the brain. B12 and folic acid together are needed for making normal cells, including blood cells. Inadequate B12 or folic acid can yield blood cells unable to carry vital oxygen to the brain.
These three Bs aid in the manufacture of the excitatory neurotransmitter GABA, as well as serotonin and dopamine, neurotransmitters that regulate mood. All three neurotransmitters interregulate each other, but the ways they work in concert or against each other are only beginning to be understood.
Only rarely are the effects of a B vitamin deficiency clear-cut. The Centers for Disease Control reported that two children had severe motor and language skill delays because of a deficiency in vitamin B12. They had both been breastfed by vegan mothers who were also deficient in B12.
The vitamin occurs naturally only in animal products, although many cereal and soy products are fortified with B12, among others. Both children quickly improved after eating a new diet, but both also had lingering language and motor problems a year after treatment.
"The problem doesn't affect just vegetarians," says Maria Elena Jefferds, Ph.D., a CDC epidemiologist. "There are plenty of non-vegan Americans who don't pay enough attention to what they eat and lack basic nutrients."
The key is a varied diet. The importance of some nutrients is only now emerging.
Choline is one that shows promise. Found in protein-rich food such as eggs, it is needed by everyone for the production of cell membranes and for making the neurotransmitter acetylcholine, which affects memory. Pregnant women must also consume choline to support the rapid production of fetal brain cells.
Pregnancy may prove to be the most decisive period for many nutrients. Animal studies by Duke University neuroscientist Christina Williams, Ph.D., have shown that a diet with four times the normal amount of choline during pregnancy can actually prevent memory decline in offspring as they reach old age. Supplemented animals also have superior memory throughout their own lives.
"Early choline supplementation actually changes the brain, altering the structure and the functioning," says Williams. "We were astounded by such a big affect."
Choline was added to the government list of essential nutrients in 1998. Data from the Human Genome Project may show that we all have a "nutrient genotype." "It may all come down to sluggish enzymes," says Williams. "It may be that most people eat enough choline, but some people can't use it."
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