Health, Nutrition and Diet

Soy for Health Benefits

2010-04-21T03:07:00.004+08:00

An Introduction

First produced in China around A.D. 25 – 220 for medical purposes, soy has been considered one of five sacred plants along with rice, barley, wheat and millet for centuries.

Today, soy products come in variety of form such as Soy Sauce, Tempeh, Miso and Natto. Others are Edamame, Soy Cheese, Soy Flour, Shoyu, Soy Nuts and the ever refreshing Soymilk.

Besides food, soy also being processed as fabrics, candles, paints, enamels, inks and soaps which made up from soybean derivatives and known for its quality.

The Health Benefits

Soy bean contains some compounds necessary to fight or suppress certain disease. The most powerful are Isoflavones named Genistein and Daidzen.

Heart Disease

• Soy beans contain soluble fiber that reacts with the absorption and metabolism of cholesterol, a common cause of cardiovascular disease.

• Genistein and Daidzein (also named phyoestrogens) known to be an agent reducing serum cholesterol levels.

Osteoporosis

• Soy proteins promote higher bone density; thus prevent menopausal women from osteoporosis.

• Daidzen act similar to Ipriflavone, a drug used to inhibit the bone breakdown while enhancing the body’s ability to remake bones hence significantly lower the risk of fracture.

Cancers

• Genistein suppress the growth and stimulation of cancer cells.

• Phytoestrogen is “anti-estrogens”, protecting women from developing breast cancer.

• Early age diet that includes soy products may inhibit the development of breast, colon and prostate cancers in the future.

Menopause

• Genistein and Daidzein balance the level of estrogen in the body thus preventing the symptoms of peri-menopause like hot flashes, night sweats, headaches, vaginal dryness and insomnia.

• For post-menopausal women, it lowers the risk of heart disease, osteoporosis and promotes longer life expectancy.

• During menopause, soy protein helps higher the bone density thus preventing osteoporosis.

Diabetes and Kidney Disease

• Soy regulates the carbohydrates breakdown into sugar in the body effectively.

• Soluble fiber found in the okara (soy bean grinds) enables glucose absorption into the bloodstream.

• Though soy is high in protein, a soy-based diet is still a good choice for diabetes control since it does not stimulate hyper filtration and proteinuria.

• Help lower the LDL cholesterol (bad cholesterol), make it effective in preventing kidney damage.

Eye Health

• Genistein protects against x-ray induced cataract.

• Act as radioprotectant when expose to ionizing radiation. This is helpful in cancer treatment, radiation contamination cleanup and space travel.

Lactose-intolerance

• Symptoms of lactose-intolerance are diarrhea, vomiting, gas and cramps.

• About 75% of the globe populations have lactose-intolerance.

• By ethnic, 75% of Africans and 90% of Asians have lactose-intolerance.

• Soymilk is lactose free compared to dairy milk.

Nutritional Value

• Soymilk contains almost the same amount of protein as cow’s milk which essential to build muscle and burn fat.

• Has lower fat density than milk protein or casein.

• Has little digestible calcium, therefore many manufacturers enrich their products with tri-calcium phosphate, calcium carbonate and vegetable calcium from seaweed which available for human digestion.

• Contains less saturated fat and no cholesterol, which help prevent clogged arteries and heart disease.

• A great source of fiber, necessary for our digestive functions.

• Lecithin in soy helps lower cholesterol and triglycerides.

• Vitamin B1, B2, and B6 content are good for metabolism, skin, muscle, immune and nervous system, and cell growth.

• Rich in iron, zinc, phosphorus, sodium, magnesium and boron. Magnesium and boron are important co-factors of calcium for bone health.

• Omega-3 and omega-6 fatty acids available in soy prevent cancer and cardiovascular disease, boost immune system and promote brain health.

Useful Tips

• Soymilk is lactose-free whereas lactose-free milk is between 70% and 99% lactose free.

• Contain little calcium, therefore consuming calcium rich foods like leafy vegetables, sardines, salmon, avocado and almonds are necessary to complete the other parts of our diets.

• A great alternative to cow’s milk recipes such as making waffles and pan cakes, in coffee or tea, or over cereal.

• Considered a healthy replacement for meats or other foods high in saturated fat and total fat.

• Soy products along with plenty of whole grains, fruits and vegetables are a healthy balanced diet.

• To get the best out of soy products, look for products which use non-genetically modified soy crops in their production.

• Soybean oil used in fried foods, snacks and salad dressings might be bad for health if taken excessively as it contains more of the Omega-6 polyunsaturated fatty acids.

• For the cardiac benefits of soy, 25 grams of soy protein is needed. This is equivalent to 2 to 4 servings a day (1 serving = a cup of soymilk or a half-cup of tofu or one-quarter cup of soy nuts).

Yeast Infection : The Symptoms, The Causes and The Treatments

2010-04-06T04:01:00.006+08:00

What is Yeast Infection?
• Yeast infections are caused by a fungal type of yeast known as Candida Albicans (formerly known as Monilia). This is actually common yeast, exists naturally in a warm, moist, airless, damp area particularly in genital areas, mouth and gastrointestinal tract. Yeast infections triggers when the natural balances of bacteria in the body is disturbed, thus cause Candida to multiply unchecked.
• In vast majority, women suffer vaginal yeast infection (also called vulvovaginal candidiasis). This happen when natural defenses in vagina (mucus and ‘friendly’ bacteria) get upset by certain causes and no longer able to protect vagina from infections.
• In most men, yeast infections are caused by the same Candida as in women. This inflammation of the head of the penis is called Candidal Balanitis. However, this type of infections is much less common.

What are the signs and symptoms?
• Inflammation – skin becomes red (erythema), swollen, cracks, hot or sore.
• Itching and irritation in the vagina.
• Vaginal discharge – odorless, white, thick (like cottage cheese) or with pus (purulent).
• Dysuria – feeling discomfort and pain during urination.
• Superficial dyspareunia – feeling discomfort and pain during sexual intercourse.
• As for men, there is inflammation of the head of the penis (often in the skin folds).

Who will likely get Yeast Infection?
• Pregnant women – due to psychological and hormonal change, emotional stress (cause weaker immune system therefore less able to counteract infections) and food cravings (often the types of food that yeast likes to feed on).
• Babies – due to undeveloped immune system and from infected mothers through giving birth or breastfeeding.
• Women – due to diabetes, antibiotics intake and weakened immune system.
• Men – due to diabetes, uncircumcised (yeast are likely to grow in the folds under the foreskin) and sexually transmitted (though no clear evidence for this).
• People who use steroid inhalers for asthma or other lung conditions.

What are the causes?
• Pregnancy – hormonal changes, stress and food cravings.
• Diabetes – increased blood sugar level (yeast love to feed on sugar) and lack of key nutrients to impair immune system.
• Antibiotics intake – some antibiotics kill ‘friendly’ bacteria that helps prevent yeast infections.
• Weak immune system – those with HIV/AIDS and recipients of cancer treatments (chemotherapy) have lack of ability to counteract the infections.
• Douching – destroy the natural protection of normal yeast present in the vagina.
• Hormonal change – due to monthly cycle or birth control.
• Poor hygiene – lack of awareness and practice.
• Contraceptives – oral contraceptives may raise the risk of yeast infections but not for all cases.
• Sexual intercourse – oral sex may increased the risk to women (woman is the recipient of oral sex) while men may be transmitted from infected partners. Somehow, some doctors consider yeast infections as a common occurrence, not a sexually transmitted infection (STI).
• Clothing – fitting cloth may inhibit the free flow of air onto the skin.

What are the treatments?
Oral Medication
• Patients aged 12 to 16 – antifungal are given such as Fluconazole or Itraconazole.
• Women with sores in the vulva – topical creams are given such as Clotrimazole or Econazole.
• Non-prescription, single dose tablet is available OTC (over-the-counter) in most countries such as Fluconazole.
• Side-effects – upset stomach, diarrhea, nausea, vomiting, constipation and/ or bloating.

Intravaginal Medication
• Also called Intravaginal Pessaries.
• Pregnant and breastfeeding women – they are given Clotrimazole, Econazole or Miconazole.
• It is recommended to insert a pessary by hand rather than using an applicator as it might cause injury to the cervix.
• Can cause mild irritation, damage latex condoms and diaphragms (contraceptives).

Probiotics Supplements (natural remedies)
• Also known as ‘friendly’ bacteria, probiotics are proven to suppress the growth of Candida.
• Examples are Lactobacillus Acidophilus, Lactobacillus Rhamnosus GR-1 and Lactobacillus Fermentum RC-14.

Boric Acid Suppositories (natural remedies)
• A type of mild antiseptic and antifungal.
• Available in pharmacies, it usually contains herbs and natural substances.
• Not to be taken by mouth, or on open wounds due to the toxicity.
• Not meant for pregnant women and children.
• Side-effects may include vaginal irritation and burning.

In fact, holistic techniques will be rather greater approach to cure yeast infections. The natural essences are known to tackle the conditions right from the root causes. It is safe, proven and wonderfully works. A renown nutritionist and also health consultant, Linda Allen, has come out with her solution on how to cure yeast infection the holistic way. Check her website for more info.

Useful Tips
• Wear loose, cotton underclothes. Avoid jeans and pantyhose
• Avoid douching, perfumed soaps or shower gels to wash vaginal area. Simply use plain water.
• Avoid using lubricants, latex condoms and spermicidal creams.
• For diabetes patient, always monitor blood sugar levels and keep it normal.
• For men, circumcised may reduce the risk of infections. However, if uncircumcised, paying greater attention to personal hygiene may prevent the risk.

Image Source : adam.com

Excessive Salt and The Effects on Babies and Children

2010-03-31T16:02:00.003+08:00

What is Salt?
According to Wikipedia, salt is a dietary mineral composed primarily of sodium chloride that is essential for animal life, but can be toxic to many land plants. Salt flavor is one of the basic tastes, making salt one of the oldest, most ubiquitous food seasoning.

While salt (sodium) is one of the primary electrolytes in the body, the use of excessive salt can lead to major health problems especially for babies and children.

Recommended Intakes
Like adults, babies do need salt. Breast milk provide right amount of salt for babies, therefore no added salt is needed in their foods. Likewise, infant formula also does the same. On the other hand, homemade baby food that contains natural sources of salt (no added salt while cooking) such as veggies, fruits, plain meats, poultries, fishes and eggs will do just fine for babies. Now, the question is how much is too much?

Salt (Sodium)
Salt is needed for body but the amount will depend on how much the kidneys are able to cope. Newborns, weaning and toddlers (less than 12 months old) have immature kidneys, therefore they are unable to process excessive sodium. Below are recommended daily intake of salt (sodium) depends on age:
• 0 to 12 months - less than 1g (0.4g sodium) a day
• 1 to 3 years - 2g (0.8g sodium) a day
• 4 to 6 years - 3g (1.2g sodium) a day
• 7 to 10 years - 5g (2.0g sodium) a day
• From 11 years - 6g (2.4g sodium) a day
Besides, there are other unnecessary foods that parents tend to give their babies (under 12 months) as flavorings which may cause serious problem. Many parents did not realize that additional sugar and honey in their foods is another way to simply create more health issues.

Sugar
Babies under 12 months old does not require additional sugar for daily intake. Sugary food may cause tooth decay when their first tooth come out. Additionally, sugar will give unnecessary calories, which does not add any benefits to the body.
Honey
Honey contains spores of a germ called Clostridium Botulinum which can cause serious health problem for babies under 12 months old. This germ will affect their intestine and caused Botulism. Poisonous toxin formed by this germ will paralyze various muscles in the body. The symptoms are poor sucking, weak cry, irritability, lack of facial expression (due to paralyzed facial muscle) and trouble breathing.

Effects on Health (if excessive)
• Kidney Problem
First of all, what do the kidneys do? According to National Kidney & Urologic Disease Information , kidneys are sophisticated reprocessing machines. The body uses food for energy and self-repairs. After the body has taken what it needs from foods, wastes are sent to the blood and kidneys will sift out waste products and extra water. The wastes and water become urine, which flows to the bladder through tubes called ureters. If the kidneys did not remove them, the wastes would build up in the blood and damage the body.

Babies’ kidneys are one of the most fragile organs. Imagine what will happen to the immature kidneys when they are unable to process the high amount of added salt? Truth to be told, kidneys will easily injured by minor disruptions as such thus lead to kidneys’ failure.

• High Blood Pressure (hypertension)
How does salt (sodium) related to high blood pressure? According to AmericanHeart.org, regulating blood pressure is linked to the kidneys’ ability to excrete enough sodium chloride to maintain normal sodium balance. Kidney disease is the most common cause of high blood pressure (secondary hypertension). Even minor disruptions in kidney function will contribute to this issue (though not all cases).

• Long-term Effects
Although some babies survived the excess salt, the effects may still occur in long-term period. The kidneys’ injury which caused from earlier disruptions may eventually lead to malignant hypertension, stroke or even death. In long-term, we do not want our children to rely on salt to help them eat their food, isn’t it?

Useful Tips
As for parents, making homemade baby food is like taking a safety measure as they will have full control over the ingredients their babies are eating. The most important thing in reducing the amount of salt in their foods are knowing the right ingredients and knowing how to cook them. However, the lack of information will lead parents nowhere better. Below are some tips and guides to lead a healthy eating habit for children.

• For children above 1 years old, reduce the amount of salt intakes by cutting down on salty snacks like crisps and nuts, and substitutes them with the low-salt snacks such as dried fruit, crunchy vegetables and fresh fruits.
• When cooking, make it a habit to taste it first before adding any additives.
• Eat less of salty foods like cheese, bacon, anchovies and pickles.
• Always read the nutrition facts before buying any packed foods especially one that meant for babies. Make it a habit.
• Many fast food chains offer children’s menu but usually they come with high amount of salt like fried chicken, fries and burgers. Always choose the menu that offer healthier items such as salads and fruits.
• Cereals are always a good breakfast. But they also contains high amount of salt. Choose only cereals with low salt or pick from a company that really offers assurance for it.
• A toast for breakfast is great but when it comes with margarine or savory spreads like marmite or peanut butter, then it is now contains more salt. Bread itself contains salt and we will never need any more addition.
• ‘Lightly salted’ snacks and ‘low salt’ snacks are not the same. By law, products that described as ‘low salt’ must be genuinely low in salt. Therefore, choose wisely.

Image Source : fitnessabout.com, steadyhealth.com, tykecoons.com

Why You Should Eat Dark Chocolate

2010-03-26T17:36:00.006+08:00

A Bit of History
Thousands of years ago, the Aztec Empire had used cocoa as part of the ingredients to make spicy bitter drinks for their special occasions. At the later centuries, cocoa beans were brought to Spain, which then spread across Europe. Only at the end of the 19th Century, milk was added to chocolate to eat as well as to drink. Chocolate was once a fashionable choice, meant for the noble, rich and famous but now, it is meant for everyone.

Health Benefits
There are many conducted studies revealed the much benefits one could gain just by having a little bite of dark chocolate. To be considered as dark chocolate, a product should have at least 65 percent of cocoa content.

Why not dairy chocolate? A study shows that milk does interfere in the process of antioxidants absorption, thus lower the chances to fight certain disease. The same goes to white chocolate, which contains no flavonoids (solid cocoa), known to be important as an antioxidants agent.

The following are 3 main reasons why it is good to consume dark chocolate:

1. Antioxidants
• Compounds called phenolic phytochemicals, or flavonoids found in cocoa act to protect the body from free radicals and damage that can lead to ailments such as heart disease, strokes, diabetes, asthma and cancer (lung cancer, prostate cancer).
• Procyanidins produce nitric oxide which helps to stabilize blood pressure, balance up hormones inside the body and also decreases blood clotting.
• It also lowers cholesterol level by reducing LDL (bad cholesterol) oxidation and help increase HDL (good cholesterol) concentrations in the blood.

2. Stimulants
• Caffeine help eases the symptoms of pre-menstrual, boost spirits and increase energy.
• Have low glycemic index which act to maintain blood glucose and insulin levels.
• Theobromine is mildly diuretic (increases urine production), is a mild stimulant, and relaxes the smooth muscles of the bronchi in the lungs. (Notes that this may be toxic or lethal to dogs and other domestic animals such as horses because these animals metabolize theobromine more slowly than humans).

3. Antidepressant and Aphrodisiac
• Phenyl ethylamines and serotonin in chocolate are hormones known to help boost positive emotions.
• Endorphins help create a sensational and pleasure feelings.
• It also helps improving the flow of blood to the key regions of the brain thus prevents fatigue and ageing effects besides help to lift spirit.

Good Fats vs. Bad Fat
Some of the fats in chocolate do not impact our cholesterol. The fats are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

• Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
• Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
• Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

That means, only 1/3 of the fats is bad for us. The others, reflex positively throughout our body.

Useful Tips
• One bar of dark chocolate has around 400 calories. If we eat half a bar of chocolate a day, we must balance those 200 calories by eating less of something else. It’s always good to substitute our snacks or sweets with good bar of dark chocolate in our daily intakes.
• Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it.
• Avoid anything with caramel, nougat or other fillings as they tend to add fats and sugar besides holding us from getting the benefits of dark chocolate. However, chocolate with nuts, flavorings and peels will do just fine.
• It is better not to eat chocolate with milk as it will prevent the antioxidants absorption in our body, thus erase the utmost benefits of chocolate.

A Healthy Diet
Dark chocolate by far is one of the best additions for a healthy diet. It can be consumed in any form like cakes, pastries, and bars or even as beverages. However, the key for healthy diets always come in moderation. This means that dark chocolate should be eaten moderately and never too much as it can still be a high-calorie and high-fat food. Fresh fruits and vegetables should always be eaten regularly as they are still the best source of antioxidants, therefore, never substitute them.

Image Source : women.webmd.com, health.com, builtnatural.com, squawkfox.com

Food Pyramids: What Should You Really Eat?

2010-03-22T13:57:00.004+08:00

**Notes : Nutrition experts from the Harvard School of Public Health created the Healthy Eating Pyramid, and updated it in 2008. The Healthy Eating Pyramid is based on the best available scientific evidence about the links between diet and health. This new pyramid fixes fundamental flaws in the USDA pyramid and offers sound information to help people make better choices about what to eat.

The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.

Exercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is key part of any weight-loss effort.

The other bricks of the Healthy Eating Pyramid include the following:

Whole Grains

The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Plus, a growing body of research suggests that eating a diet rich in whole grains may also protect against heart disease.

Healthy Fats and Oils

Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one-third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions healthy fats and oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocadoes, and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.

Vegetables and Fruits

A diet rich in vegetables and fruits has bountiful benefits. Among them: It can decrease the chances of having a heart attack or stroke; possibly protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major causes of vision loss among people over age 65; and add variety to your diet and wake up your palate.

Nuts, Seeds, Beans, and Tofu

These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they're good for your heart.

Fish, Poultry, and Eggs

These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthy omega-3 fats. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they've been cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour. People with diabetes or heart disease, however, should limit their egg yolk consumption to no more than 3 a week. But egg whites are very high in protein and are a fine substitute for whole eggs in omelets and baking.

Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements

Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans' main source of calcium and, through fortification, vitamin D. But most people need at least 1,000 IU of vitamin D per day, far more than the 100 IU supplied by a glass of fortified milk. (See the multivitamins section, below, for more information on vitamin D needs.) And there are other healthier ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick mainly with no-fat or low-fat products. If you don't like dairy products, taking a vitamin D and calcium supplement offers an easy and inexpensive way to meet your daily vitamin D and calcium needs.

Use Sparingly: Red Meat and Butter

These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Eating a lot of red meat may also increase your risk of colon cancer. If you eat red meat every day, switching to fish , chicken, or beans several times a week can improve cholesterol levels. So can switching from butter to olive oil. And eating fish has other benefits for the heart.

Use Sparingly: Refined Grains—White Bread, Rice, and Pasta; Potatoes; Sugary Drinks and Sweets; Salt

Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? White bread, white rice, white pasta, other refined grains, potatoes, sugary drinks, and sweets can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole grain carbohydrates cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle carbohydrate. The salt shaker is a new addition to the "Use Sparingly" tip of the Healthy Eating Pyramid, one that's based on extensive research linking high-sodium diets to increased risk of heart attack and stroke.

Multivitamin with Extra Vitamin D (For Most People)

A daily multivitamin, multimineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D. While a multivitamin can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don't need an expensive name-brand or designer vitamin. A standard, store-brand, RDA-level one is fine for most nutrients—except vitamin D. In addition to its bone-health benefits, there's growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting at least 1,000 IU of vitamin D per day; multiple vitamins are now available with this amount. (Many people, especially those who spend the winter in the northern U.S. or have darker skin, will need extra vitamin D, often a total of 3,000 to 4,000 IU per day, to bring their blood levels up to an adequate range. If you are unsure, ask your physician to check your blood level.) Look for a multivitamin that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements.

Optional: Alcohol in Moderation (Not for Everyone)

Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is one to two drinks a day; in general, however, the risks of drinking, even in moderation, exceed benefits until middle age. For women, it's at most one drink a day; women should avoid alcohol during pregnancy.

Forget about Numbers and Focus on Quality

You'll notice that the Healthy Eating Pyramid does not give specific advice about the numbers of cups or ounces to have each day of specific foods. That's because it's not meant to be a rigid road map, and the amounts can vary depending on your body size and physical activity. It's a simple, general, flexible guide to how you should eat when you eat.

There's just one basic guideline to remember: A healthy diet includes more foods from the base of the pyramid than from the higher levels of the pyramid. Within this guideline, however, there's plenty of flexibility for different styles of eating and different food choices. A vegetarian can follow the Healthy Eating Pyramid by emphasizing nuts, beans, and other plant sources of protein, and choosing non-dairy sources of calcium and vitamin D; someone who eats animal products can choose fish or chicken for protein, with occasional red meat.

Choosing a variety of fresh, whole foods from all the food groups below the "Use Sparingly" category in the Healthy Eating Pyramid will ensure that you get the nutrients you need. It will also dramatically lower your salt intake, since most of the salt in the U.S. diet lurks in processed food—canned soups, frozen dinners, deli meats, snack chips, and the like.

Perhaps the only foods that are truly off-limits are foods that contain trans fat from partially hydrogenated oils. Luckily, in the U.S. and Canada, trans fats must be listed on nutrition labels. More and more food manufacturers, restaurants, and even entire communities are going trans fat-free, making it easier to avoid this health-damaging type of fat.

Article & Image Source : http://www.hsph.harvard.edu/

Study: Lesser-known Bug a Bigger Hospital Threat

2010-03-21T15:12:00.008+08:00

ATLANTA: As one superbug seems to be fading as a threat in hospitals, another is on the rise, a new study suggests.

A dangerous, drug-resistant staph infection called MRSA is often seen as the biggest germ threat to patients in hospitals and other health care facilities.

But infections from Clostridium difficile _ known as C-diff - are surpassing MRSA infections, the study of 28 hospitals in the Southeast found.

"I think MRSA is almost a household name. Everybody thinks of MRSA as a serious threat," said Dr. Becky Miller, an infectious diseases specialist at Duke University Medical Center.

She presented the research Saturday in Atlanta, at a medical conference on infection in health care facilities.

"But C. difficile deserves more attention," she added. MRSA, or methicillin-resistant Staphylococcus aureus, are bacteria that can't be treated with common antibiotics.

“They are often harmless as they ride on the skin, but become deadly once they get in the bloodstream. They enter through wounds, intravenous lines and other paths.

“C-diff, also resistant to some antibiotics, is found in the colon and can cause diarrhea and a more serious intestinal condition known as colitis. It is spread by spores in feces.

“The spores are difficult to kill with most conventional household cleaners or alcohol-based hand sanitizers, so some of the disinfection measures against MRSA don't work on C-diff.

Deaths from C-diff traditionally have been rare, but a more dangerous form has emerged in the last ten years.

Still, MRSA is generally considered a more lethal threat, causing an estimated 18,000 US deaths annually.

The new study looked at infection rates from community hospitals in Virginia, North Carolina, South Carolina and Georgia in 2008 and 2009.

It found the rate of hospital-acquired C-diff infections was 25% higher than MRSA infections.

Here are the numbers: The hospitals counted 847 infections of hospital-acquired C-diff, and 680 cases of MRSA.

Miller also reported that C-diff was increasing at the hospitals since 2007, while MRSA has been declining since 2005.

Last year, a government report noted a decline in MRSA infections in a study of 600 hospital intensive-care units.

MRSA bloodstream infections connected with intravenous tubes fell almost 50% from 1997 to 2007, according to data reported to the Centers for Disease Control and Prevention.

C-diff has seemed to be increasing in recent years, but the trend is not uniform - some hospitals report falling rates.

The prevalence of different infections can vary in different parts of the country, said Dr. L. Clifford McDonald, a CDC expert who was not part of the Duke study.

Article Source : http://thestar.com.my/
Image Source : C-diff support , thesun.uk

10 Facts On Breastfeeding

2010-03-20T01:49:00.012+08:00

WHO recommends
WHO strongly recommends exclusive breastfeeding for the first six months of life. At six months, other foods should complement breastfeeding for up to two years or more. In addition:
• breastfeeding should begin within an hour of birth;
• breastfeeding should be "on demand", as often as the child wants day and night; and
• bottles or pacifiers should be avoided.

Health benefits for infants
Breast milk is the ideal food for newborns and infants. It gives infants all the nutrients they need for healthy development. It is safe and contains antibodies that help protect infants from common childhood illnesses - such as diarrhoea and pneumonia, the two primary causes of child mortality worldwide. Breast milk is readily available and affordable, which helps to ensure that infants get adequate sustenance.

Benefits for mothers
Breastfeeding also benefits mothers. The practice when done exclusively often induces a lack of menstruation, which is a natural (though not fail-safe) method of birth control. It reduces risks of breast and ovarian cancer later in life, helps women return to their pre-pregnancy weight faster, and lowers rates of obesity.

Long-term benefits for children
Beyond the immediate benefits for children, breastfeeding contributes to a lifetime of good health. Adults who were breastfed as babies often have lower blood pressure and lower cholesterol, as well as lower rates of overweight, obesity and type-2 diabetes. There is evidence that people who were breastfed perform better in intelligence tests.

Why not infant formula?
Infant formula does not contain the antibodies found in breast milk and is linked to some risks, such as water-borne diseases that arise from mixing powdered formula with unsafe water (many families lack access to clean water). Malnutrition can result from over-diluting formula to "stretch" supplies. Further, frequent feedings maintain the breast milk supply. If formula is used but becomes unavailable, a return to breastfeeding may not be an option due to diminished breast milk production.

HIV and breastfeeding
For HIV-positive mothers, WHO recommends exclusive breastfeeding for the first six months unless replacement feeding is:
• acceptable (socially welcome)
• feasible (facilities and help are available to prepare formula)
• affordable (formula can be purchased for six months)
• sustainable (feeding can be sustained for six months)
• safe (formula is prepared with safe water and in hygienic conditions).

Regulating breast-milk substitutes
An international code to regulate the marketing of breast-milk substitutes was adopted in 1981. It calls for:
• all formula labels and information to state the benefits of breastfeeding and the health risks of substitutes;
• no promotion of breast-milk substitutes;
• no free samples of substitutes to be given to pregnant women, mothers or their families; and
• no distribution of free or subsidized substitutes to health workers or facilities.

Support for mothers is essential
Breastfeeding has to be learned and many women encounter difficulties at the beginning. Nipple pain, and fear that there is not enough milk to sustain the baby are common. Health facilities that support breastfeeding - by making trained breastfeeding counsellors available to new mothers - encourage higher rates of the practice. To provide this support and improve care for mothers and newborns, there are now more than 20 000 "baby-friendly" facilities in 152 countries thanks to a WHO-UNICEF initiative.

Work and breastfeeding
WHO recommends that a new mother should have at least 16 weeks of absence from work after delivery, to be able to rest and breastfeed her child. Many mothers who go back to work abandon exclusive breastfeeding before the recommended six months because they do not have sufficient time, or an adequate place to breastfeed or express and store their milk at work. Mothers need access to a safe, clean and private place in or near their workplaces to continue the practice.

The next step: phasing in new foods
To meet the growing needs of babies at six months of age, complementary foods should be introduced as they continue to breastfeed. Foods for the baby can be specially prepared or modified from family meals. WHO notes that:
• breastfeeding should not be decreased when starting complementary feeding;
• complementary foods should be given with a spoon or cup, not in a bottle;
• foods should be clean, safe and locally available; and
• ample time is needed for young children to learn to eat solid foods.

Article & Image Source : World Health Organization

Top 5 Ways to Suppress Appetite

2010-03-19T01:30:00.007+08:00

Always hungry? If you answered yes, then this short article is going to be the single greatest discovery you've made in a long time. Here's why. I'm going to share with you the top 5 ways to suppress appetite. They are simple, safe and super easy. Anyone can use them. In fact, you can apply them today and be seeing results before you go to sleep tonight. Guaranteed! They are PROVEN to work like gangbusters.

Best part is... They won't cost you an arm and a leg. And to top it all off, if you apply these 5 hunger killing secrets right now, you'll probably lose weight too. Loads of it! So you should take two minutes and read this article and then try it out. These things are 100% proven to work quickly. If you want to end your hunger, you'd be a total fool if you didn't at least give these secrets a shot. With that said, here's the top 5 ways to suppress appetite...

1. Eat More Fat Calories
Don't buy into the lie that eating fat calories will make you fat. Actually... the exact opposite has been shown to be true. Avocados, fish, olive oil and many other amazing foods are loaded with healthy fats that provide overflowing amounts of energy for your body to feast on. Net result... you'll feel full longer. Healthier looking skin, hair, appearance and dramatically increased energy are also sure to fallow.

2. Eat More Fiber Rich Foods
Foods loaded with fiber add "bulk" to your diet and take longer to digest in your stomach. These foods also eliminate bloating and constipation... giving you a "flatter" looking tummy. Examples of fiber rich foods include whole grains, apples and other fruits, and loads of vegetables. But there are many many more options for you here.

3. Drink More Water
Science has found that your body does NOT distinguish between needing more food and needing more water. This means when you feel hungry, you may actually be dehydrated. Note: Dehydration is also one of the greatest causes of low energy and excess body fat. So just by drinking more water you can suppress appetite, revitalize your energy and flush fat off your body all at the same time!

4. Eliminate Refined Sugar
Refined sugar has infected our food supply. Food companies use it in everything imaginable: Cereal, bread, soft drinks, fruit juices. You name it! When consumed, refined sugar causes nasty blood sugar spikes leading to dramatic food cravings and constant, ravenous hunger. The bottom line is you don't need it. Get rid of this trash at all costs! Read labels and find the foods that contain things like corn syrup and other refined types of sugar. Then replace them with healthier, natural alternatives.

5. Eat Organic
In most cases, organic foods do not contain the artificial additives and preservatives found in heavily processed foods. When you consume these chemicals they cause poisonous reactions in your body that mess with your hormones. Increased abnormal fat, moodiness and skyrocketing hunger are just a few of the many negative side effects. The bottom line here is, if you want to suppress appetite and lose weight all at the same time, then eating organic can't be beat!

Jason Clemens http://www.naturalexplosiveweightloss.com.

Article Source: http://EzineArticles.com/?expert=Jason_Clemens

Image Source: ruslankedik , balance of good health , lettuce eat kale

Causes of Asthma

2010-03-18T14:38:00.007+08:00

Asthma is a chronic disease that makes the breathing very difficult. It is caused by inflammation of the airway passages that blocks the oxygen from entering the lungs. The most common is bronchial asthma which symptoms like slow breathing, coughing, sneezing and chest tightness are all considered life threatening.

Although not a curable disease, there are several treatments for asthma like inhalers and medications. One can live a normal life if your asthma is controlled properly. But if not, regular visit to the hospital is within your future. Below are the some causes of asthma.

Allergy
Allergy can cause asthmatic reactions. Any person who has allergy to a certain things such as animal hair, pollution, etc can cause asthma. Treat the allergy to stop being prone of having bronchial disease.

Family history
Another factor is thought family genes. If your parents has asthmatic illnesses, it can be pass to its next generations.

Smoking
Smoking within the family can cause bronchial problems. Every member of the family is prone of having respiratory illnesses especially asthma. It is also high risk for children to have this disease when your mother smoke cigarettes during pregnancy. It is proven that almost all pregnant smokers has asthmatic children. Avoid smoking when pregnant.

Environment
From the 1960's onwards, the case of asthma worldwide increased and scientists believed that environment change is the number one cause of it. Large volume of gas fumes from vehicles, cutting of trees, factory smokes and other air pollution makes our air unbreathable causing more illnesses such as cancers, respiratory diseases and of course asthma.

Viral Infection
Any type of infection can also cause asthma. Infections can cause irritants that may narrow the air passages resulting to difficulty in breathing.

Immune system deficiency
A weak immune system is another cause of asthma. All cases of this disease may prevent you from exercise or any hard activities lacking your body of its benefits. The result is weak immune system. The weaker it goes, the more dangerous your asthma can be.

Remember that asthma can be controlled and you can still enjoy a normal life. Diagnosed with this kind of illness does not necessarily mean that you can't enjoy a healthy life style. Treat this as a challenge and you will be victorious by simply avoiding what causes it and doing healthy diets.

Noah Mark Rodolfo http://www.healthtalkbuzz.com

Article Source: http://EzineArticles.com/?expert=Noah_Mark_Rodolfo

Image Source: Britannica Online , asthma.net

"STRESSED" is DESSERTS Spelled Backwards

2010-03-16T03:41:00.014+08:00

Do you think eating sugar, candies and pastries can make you stressed? I'm sure you've noticed the connection, but if you haven't, please be informed that the 'pickup' you think you'll feel from a candy bar really gives you a big-time low. If you feel a pick up, feel it quickly because soon you will be thinking, "Wow, what happened to me? I feel sooo tired?"

Eating the right kind of carbohydrates not only gives you real energy-it supplies the kind that doesn't create depression or stress. It actually supplies nutrients that result in a mental and emotional pickup as well as a physical one. The right kind of carbohydrates is grown by nature. Have you ever picked, in any garden, a piece of cake or a candy bar? Of course not! You can, however pick fruits, vegetables, and whole grains which are filled with nature's energizing complex carbohydrates.

Nature made your body so let's take a trip to the garden to see what nature grows as food for your body. There are fruits, veggies, whole grains, nuts and seeds. On the whole, they are high complex carbohydrate, low fat and low protein. Nature must know something. That something is that complex carbohydrates are the fuel for your muscles and your brain. Carbohydrates provide glycogen, fuel for the brain and the muscles, for about three hours. When you feel tired, you've probably hit the wall physically and mentally because you've used what you've eaten and it's time to replenish yourself.

When you eat nature's food the way nature grew it, you become energized instead of stressed. Look at what you are eating. Does it remotely resemble the way it was picked? Is it a potato that looks like a potato-or is it in the form of a French fry? Does it look like a whole grain-or is it in the shape of a wet noodle? Have you ever picked a piece of pasta? No, because nature doesn't grow pasta any more than it grows a French fry. I call it paste-a since that is what pasta really is - white flour and water. If you attended preschool a few years ago, you would know it makes excellent paste. When you eat pasta, it's like paste in the bowels which can clog up your system. When you eat whole grains which are prepared properly, they provide complex carbohydrates and are a excellent nutritional support to the body.

You can actually control your stress and your moods by making wise choices about the foods you give your physical body. One way is to eat breakfast! You wouldn't ask your car to take you very far if it didn't have any fuel. The least you can do is to treat your body as good as your car. Eat several small meals throughout the day to supply your body with steady nutrients. This will maintain a healthy metabolism.

Another thing to remember in eating to keep the stress away is to put a rainbow on your plate by serving different colored foods. Research shows that the very pigments that give fruits and vegetables their vibrant colors are disease fighters. Scientists now say that the actual color compounds themselves, not only the foods that contain them, are among the best things you can put in your body. Several years ago, scientists didn't know most of these phyto (plant) chemicals existed. Now we know that certain colored foods benefit specific organs and system.

Nature made your body. Eat the foods grown by nature to nourish your body!

Glenda Feilen http://www.ContactGlenda.com

Article Source: http://EzineArticles.com/?expert=Glenda_Feilen

Image Source: jula trade , dreamybadz