Healthy Way

Calories in a banana

2012-05-22T18:07:00.000-07:00

Banana contains significant number of calories. That make it different from other fruits. Normally fruits have fewer calories than other foods such as cereals and beans.

Banana has calories.
Photo credit: Blog.ctnews.com

Many people think that the calories in banana are bad for their health. Some people argue that diabetic patients should not eat bananas. That is not entirely true. I will explain it later.

How many calories are in a banana?

The calorie content of a banana depends on it size. A medium size banana weighing about 150g contains about 150 calories. In other words, 1g of banana will have approximately 1 calorie in it. Now the calculation is easy.

Compare to apple or pears, the energy content of a banana is high. However, it contain high amounts of fiber, vitamins and minerals.

The calories found in bananas make them a healthy snack. They will provide instant energy and essential nutrition. So diabetic people can eat bananas. However, they should not eat too much. One serving per day is enough for them.

People who are trying to lose weight may think that high calorie content of banana make it harder to burn fat. The truth is, eating a banana is far better than consuming fast food, sweets or soft drinks.

It can be concluded that banana contains moderate amounts of calories. However, high content of vitamins, minerals and fiber makes it as a healthy food.

Related posts:

Fiber in bananas
Potassium in banana

Do bananas have fiber?

2012-05-22T01:30:00.000-07:00

Bananas are versatile fruits that have good amounts of fiber. An average size banana contains about 3g of fiber in it.

We need to eat about 30g of fiber each day to have a healthy life.

Bananas are good source of fiber.
Photo credit: Blog.ctnews.com

Fiber is an indigestible substance found in cereals, fruits and vegetables. Even though it is not digested by the body, it is an essential component in our diet. A diet in high fiber content helps prevent many disease conditions such as constipation, high cholesterol and obesity.

Fiber in bananas and other foods passes to the large intestine without getting digested. It absorbs water from the intestine and become soft and bulky. This helps have a smooth and regular bowel movements. So eating banana will help prevent constipation.

Eating high fiber diet may reduce the risk of developing hemorrhoids, diverticular disease, and bowel cancer. Soluble fiber found in bananas and cereals helps lower blood cholesterol levels. It is evident that a high fiber intake is linked to lower risk of coronary heart disease.

Eating high fiber foods helps maintain a healthy body weight. Bananas have significant number of calories. However, high fiber content makes you feel full. It will reduce your apatite and may help lose weight.

In addition to high fiber content, bananas are a good source of other nutrients. They contain many vitamins and minerals.

Eating bananas will help you get adequate amounts of fiber that has many health benefits such as relieving constipation, reducing cholesterol levels and maintaining healthy weight.

Related post:

Do bananas have potassium?

Iron absorption inhibitors

2012-05-21T20:34:00.000-07:00

Absorption of iron in our diet may be inhibited by some substances. These iron absorption inhibitors are usually found in foods and drinks. Some medications also reduce the assimilation process of iron in the digestive system.

Here are a list of inhibitors of iron absorption.

Tea and coffee
Chocolate
Soy products
Almond nuts
Brazil nuts
Large amounts of zinc in the diet
Large amounts of manganese
Calcium supplements
Antacids and other peptic ulcer medications

Tea, coffee and chocolate contain tannins that are chemical substances found in many plants. Tannin makes insoluble molecular complexes with non heme iron, making it harder to digest.A research article published in An International Journal of Gastroenterology and Hepatology says drinking tannin containing beverages such as tea with meals may contribute to the development of iron deficiency anemia.

Soy, almonds and Brazil nuts contain phytate which is a strong inhibitor of iron absorption. Researchers found that phytic acid is a major contributor of reduced iron absorption from soy products.

Iron absorption enhancers.

Do bananas have potassium? Best answer here

2012-05-20T21:09:00.000-07:00

Yes! Bananas do have potassium in good amounts. That is why bananas are recommended for lowering blood pressure in people with hypertension.

Bananas have high amounts of potassium.
Photo credit: Blog.ctnews.com

How much potassium does a banana have?

It is impossible to tell the exact amount. The amount of potassium that a banana contain depends on the size or weight of the banana.

A small size banana weighing about 100g have approximately 400mg of potassium in it. This amount is about 10 per cent of the daily requirement.

Related posts:

Top 10 potassium rich foods.

Health benefits of bananas.

25 Healthy eating tips

2012-05-17T21:28:00.001-07:00

Healthy way of eating is important for a healthy and happy life. Proper dietary habits help prevent many disease conditions such as diabetes, high blood pressure, and heart attack.

Here are some healthy eating tips that will really help you.

Eat regularly and naturally. Healthy way of eating is not restricting your diet, instead having a balanced diet.
Do not skip your meals, particularly your breakfast.
Eat small portions frequently. Eating six small portions each day is better than three large portions a day.
Include plenty of fresh vegetables in your diet. If they are not available, chose frozen vegetables that are better than canned ones.
Chose whole grain products. They contain adequate amounts of fiber. These cereals and grains should be the main energy source.
Eat slowly and enjoy your meals.
Don't forget to include at least one variety of fruit to each meal. Fruits should be a main part of a healthy diet.
Restrict the intake of sugar and sweets. Consumption of large amounts of refined sugar may lead to overweight and obesity.
Avoid unhealthy fats. Animal fat contain large amounts of saturated fatty acids. They are needed for the body. However, eating too much saturated fat will increase your cholesterol levels.
Trans fat is the worst fat. They are found in margarine and other shortenings. So try to avoid them.
Protein is an essential component in our meals. It is mainly found in meat, eggs, fish, and pulses.
Drink one or two cups of milk everyday. Milk is a good source of calcium and other nutrients.
One of the important tips about healthy eating that I want to share is regarding salt intake. Too much salt can raise your blood pressure. Therefore, use it sparingly.
Eat blueberries. They contain antioxidants that protect your body from oxidative damage. Blueberries are good for your skin.
Eat iron rich foods such as meat, green leafy vegetables, and grains.
Don't forget to include fish in your diet. They are good source of omega 3 fatty acids.
Eat oysters once or twice a month. They have lots of zinc. It is good for your skin and hair.
You need to eat vitamin C rich foods everyday. Most of the fruits contain vitamin C in good amounts. Oranges, lemon and tomatoes are some examples.
Carrots and pumpkins have beta carotene. Include them in your regular diet.
Try to avoid fast food. They are not a healthy diet.
Drink plenty of water.
Soft drinks are not good for your health.
Chose healthy snacks such as raisins, cereal bars, and fruits.
Always read the nutrition label in food packages. Look for calories, salt and fat content.
Teach your kids about healthy eating habits.

What is folic acid?

2012-05-12T16:40:00.000-07:00

Folic acid is a B group vitamin that plays several important roles in the body. It is also known as vitamin B9. Our bodies cannot produce folic acid. Therefore, we should take it from food. Folic acid is water soluble and heat sensitive. That means, it can be destroyed by excessive heat during cooking.

What foods contain folic acid?

Folate is found in vegetables and foods of animal origin. However, vegetables are the main source. Following foods contain folic acid in high amounts.

Green leafy vegetables such as spinach, mustard greens and turnip greens.
Liver of chicken, beef and lamb.
Lentils
Pinto beans
Black beans
Asparagus
Beets
Cauliflower
Broccoli
Cabbage
Celery

What are the functions of folic acid?

One of the main functions of folic acid is production of red blood cells. These cells carry oxygen throughout the body. Lack of folate in the diet results in reduced production of red blood cells. This condition is known as macrocytic anemia.

Folic acid is needed for the replication of DNA; the genetic material. DNA replication is the key in the production of new cells in the body. Cells with short lifespan such as skin and intestinal mucosa are highly dependent on folate for their production.

Folic acid is essential for the development and maintenance of nervous system. Pregnant mothers need to take adequate amounts of folate. It helps develop proper brain and spinal cord in their babies. In addition, it is needed for the synthesis of neurotransmitters. These are chemicals that involve in the propagation of signals along nerves.

What are the symptoms of folic acid deficiency?

Lack of folate in our diets can lead to deficiency symptoms. Improper cooking methods and increased demands are the main causes of deficiency. If you wash vegetables after cutting into small pieces, this water soluble vitamin will be washed off. Over-cooking of foods can destroy much of the folate.

The requirements of folic acid increase during pregnancy. It is advised to take folate supplements during pregnancy to prevent birth defects in babies.

Folic acid deficiency can cause following symptoms

Tiredness, weakness, dizziness and palpitations. These symptoms are mainly due to anemia.
Nausea, vomiting and diarrhea.
Skin irritation, peeling and pigmentation.
Soreness of mouth and tongue.
Folic acid deficiency during pregnancy can lead to neural tube defects i babies. These are birth defects of the brain and spinal cord. Anencephaly and spina bifida are the most common defects.

What is the daily requirement of folic acid?

The daily requirement of folate is about 500 micro-grams. Pregnant women need more, and they need to take a supplement even before they are pregnant.

If you had a baby with neural tube defect, you need to take high dose of folic acid before and during subsequent pregnancies. Your doctor will usually prescribe 4000 micro-grams per day. That is ten times the normal requirement.

Top 10 potassium rich foods

2012-05-02T22:07:00.000-07:00

Potassium is an essential mineral that is needed for your body. It plays many important roles in your body including maintaining normal blood pressure. Eating potassium rich foods helps maintain the vital functions of the body.

Here is a list of foods that contain potassium in high amounts.

Raisins
Tomatoes
Spinach
Bananas
Lima beans
Oranges
Prunes
Potatoes
Soybeans
Lentils

We need to take about 5g of potassium per day with our meals. Eating recommended amounts can help maintain your blood pressure within the normal range.

It is recommended to eat foods that have plenty of potassium. In addition, your diet should contain low amounts of sodium (salt). Taking supplements is not a good idea. It can cause many side effects.

People who have certain medical conditions such as chronic kidney failure should not eat large amounts of potassium rich foods.

People who take certain types of medications should consult with their doctor about potassium intake. Some may need additional intake, while others may need to restrict the intake of foods with high potassium levels.

What does potassium do?

Balanced diet: what is it?

2012-05-02T03:19:00.000-07:00

Balanced diet is a meal that contain all the necessary nutrients in correct amounts. It is important to have good eating habits. Then only we can have a healthy life. Better understanding of food and nutrition is a crucial factor towards healthy eating behavior.

Your diet should contain correct amount of protein that is needed every day. A normal adult should eat about 1g of protein for every kg of body weight per day. For example; a 70kg man should eat about 70g protein per day. This proteins can be obtained from meat, fish, eggs and beans. You should eat protein containing foods every day, preferably with every meals.

A healthy diet will contain moderate amount of carbohydrates. Carbs are the main source of energy. About 50-60% of the calorie need should be obtained from carbohydrates. Bread, rice noodles and potatoes are the main carbohydrate containing foods. Do not eat too much carbs to fill your stomach. Consumption of excess amount of carbohydrates is linked to the development of obesity and diabetes.

The fat content of your meals should depend on the energy need. About 20-30% of the energy should be obtained from fat. However, it is not recommended to eat lots of saturated fat because it will increase the bad cholesterol levels. Eat more essential fats such as mono and poly unsaturated fats. Omega 3 fats are good for your heart.

Your diet should have all necessary vitamins.

Vitamin A: This is found in meat, fish,eggs, fruits and vegetables. This vitamin is essential for vision, immunity and healthy skin.

B vitamins: These are water soluble vitamins mainly found in cereals, beans and vegetables. You should eat these foods everyday because these vitamins cannot be stored in the body.

Vitamin C content of the your food is specially important. Vitamin C is important for the skin, bones and immunity. this vitamin also cannot be stored in the body for long periods. So it is important to eat fruits such as orange, banana, and grapes everyday. Eat at least one type of fruit with every meal.

Vitamin D is mainly obtained from the Sun. Our body can produce enough vitamin D if we are exposed to UV radiation from the Sun. Only few foods contain vitamin D, so we are largely depend on the vitamin D production from the sunlight.

We should eat a balanced diet to get essential minerals such as iron, calcium, zinc and iodine. Iron is important for the production of haemoglobin in the blood which carries oxygen throughout the body. You can read about iron rich foods here.

Calcium is important for the bones and teeth. What should I eat to get calcium? Well! milk is the main source.

It is important to eat at least 30g of fiber each day. A diet without adequate amount of fiber is not a perfect diet. Fiber is important for good bowel movements. In addition, it help reduce body weight and cholesterol. Vegetables, fruits and cereals are the main sources of fiber.

Water should also be included in your foods. We should drink plenty of water. Remember just water, not fruit juice or coke.

In conclusion, in order to have a healthy meals, you should eat the correct amount of protein, carbs and fat. In addition, you should eat foods that contain all essential vitamins and minerals. Furthermore, your diet should contain adequate amount of calories and fiber. Finally you should drink enough water. So eat a balanced diet to have a healthy life.

Related posts:

What does iron do
Why do we need zinc

Amazing benefits of bananas.

2012-04-10T19:16:00.000-07:00

Bananas are exceptionally healthy food that provide numerous health benefits. Probably bananas are the most widely consumed fruit in the world.

Bananas contain many essential nutrients including vitamins and minerals. In addition, they are a good source of energy, and fiber. Benefits of bananas range from providing healthy skin and hair to prevention of cancer.

Millions of people in developing countries eat banana as a staple food. They also use it as a natural remedy for many illnesses.

There are many health benefits of bananas. I can't tell all of them in detail in one post.
Here are some reasons why bananas are good for your health.

Bananas give you a healthy skin.

Bananas have many nutrients that are essential for your skin. They contain significant amounts of vitamin C which plays vital role in maintaining the integrity of your skin.

Collagen; a type of protein found in our skin. It is essential for strength and elasticity of the skin. Vitamin C is needed for the production of collagen by the body.

In addition, vitamin C is a powerful antioxidant that protects the body from damage caused by oxygen free radicals. Long term destruction caused cause by the free radicals is a major cause of premature aging process of the skin. An important benefit from eating banana is younger looking skin. It can also prevent hair loss.

Good hydration is needed for your skin in order to look nice. Banana has about 75 per cent water by weight in it. Eating bananas help hydrate your skin and prevent it from drying and peeling.

Bananas are good source of vitamin B6 which is also known as pyridoxine. This B group vitamin is essential for a good healthy skin.

Large amounts of manganese is found in banana. Manganese is an antioxidant which protects the skin from damage by free radicals.

Bananas boost your energy.

Energy is needed for our day to day activities. This energy is measured in calories.

Bananas are good source of energy. An average size banana will provide you about 100 calories. They give instant energy, that means, you do not need to wait for long time to get the result. The energy is available as soon as you eat them.

Bananas relieve constipation.

Almost everyone experiences constipation at some point in their life. Constipation is a very common symptom affecting people of all age groups.

Lack of fiber in our diet is the main cause of chronic simple constipation. Bananas are rich in a type of soluble fiber called pectin. Eating them everyday will provide considerable amounts of soluble fiber, which makes your feces soft and bulky. It helps have regular smooth bowel movements.

Bananas give you better sleep.

One of the main benefits of eating banana is getting good quality sleep, which is essential for our health. Lack of sleep can cause many health problems including obesity.

Sleep is regulated by a hormone called melatonin. This hormone is secreted by pineal gland which is located in the brain.

The pineal gland secretes melatonin in response to darkness. Tryptophan; an amino-acid is necessary for the production of this sleep hormone.

Bananas contain large amounts of tryptophan and serotonin. High carbohydrate content in bananas helps the brain to utilize tryptophan and serotonin to produce the sleep hormone.

Eating banana few hours before bedtime will help you have a peaceful night sleep.

Good source of potassium.

Potassium is essential for many important functions of the body. We need potassium to maintain our blood pressure in a healthy range. Inadequate intake of potassium with our diet can cause high blood pressure.

In addition, potassium is needed for the heart to contract properly. The pumping action helps convey the blood throughout the body.

Furthermore, we need potassium for muscle contraction, and conduction of signals along nerve fibers.

Bananas have good amount of potassium. Many people do not know about the benefits provided by potassium in bananas.

It is recommended by many doctors to eat banana when you have diarrhea. You lose lots of potassium during lose motions. Eating banana can replace the potassium that you have lost in the feces.

Bananas are loaded with nutrients.

Banana is a versatile fruit that contain many nutrients including vitamins and minerals.

The following nutrition information is for an average size banana that would be approximately 100g in weight.

calories - 100
protein - 1.25g
carbohydrates - 25g
fiber - 3g
potassium - 400mg
zinc - 15mg
vitamin C - 10mg
vitamin B6 - 400micg
manganese - 300micg

In addition, they contain calcium, magnesium, and phosphorus which are needed for healthy bones and joints.

Other benefits from eating bananas.

It is believed that bananas give many other health benefits. Some are not clearly proven by scientific studies.

Stabilize your mood: Researches show that serotonin, a neurotransmitter found in bananas may help have a good mood. It can help people with depression to overcome their low mood.

Good for babies: Banana is often the first food given to weaning infants. They are easily digested. Babies like the taste and texture. In addition, only few babies are allergic to it.

Prevents stroke: Some studies reveled that eating bananas as part of a regular diet can reduce the risk of developing stroke. It may be due to the beneficial effect on blood pressure.

Reduce cancer risk: It is believed that eating bananas and other fruits that contain fiber and antioxidants reduces the risk of bowel cancer, and possibly other cancers.

Health benefits from eating bananas are numerous. Instead of drinking a coffee, eat a banana. It will boost your energy and give you good amounts of nutrients.

Iron deficiency anemia.

2012-04-05T02:26:00.000-07:00

Iron deficiency anemia is the major nutritional disorder in the world. About one in ten women in the USA are affected by this condition. Iron deficiency anemia affects a large number of women and children in developing countries.

The World Health Organization estimated that over 30 per cent of the world's population is anemic, majority of them are due to lack of iron in the body.

How iron deficiency causes anemia.

Iron plays several important roles in our body. The main function is formation of hemoglobin, which carries oxygen from the lungs to other parts of the body.

Iron is a main component of the hemoglobin, which is a red colored pigment found inside the red blood cells. Hemoglobin gives red color to our blood. Four molecules of iron are found in one hemoglobin molecule. Oxygen is temporarily binds with these molecules and transported throughout the body.

Low levels of hemoglobin in the blood is called anemia.

Normal range of hemoglobin in adults are;
Males 13.5-17 g/dl
Females 12-15 g/dl

Lack of iron in the body leads to reduced production of hemoglobin in the red blood cells.

What are the causes of iron deficiency anemia?

Chronic blood loss, and improper diet are the main causes.

Iron is mainly found in the red blood cells. When we lose 1ml of blood, we lose about 1mg of Fe out of the body. Small amounts of blood loss over a long period of time can lead to low levels of iron in the body.

Chronic blood loss can be due to following reasons.

Menstrual loss: Women lose between 30 - 80ml blood each month during their periods. Some may lose more than that amount. Because of that women are more prone to have iron deficiency symptoms.
Hemorrhoids (piles): This is a common condition that affects more than a quarter of the adult population. Bleeding from the hemorrhoids is one of the main causes of iron loss.
Hookworm infestation: This worms are found inside the intestine and suck our blood. This is the most common cause of fe deficiency among children, specially in the developing world.
Cancer: Cancers in the gastro-intestinal tract, such as stomach, colon and rectum are associated with chronic blood loss. Iron deficiency anemia in a person over the age of 40 is an ominous sign, and should be taken seriously. Necessary investigations should be done to find out or exclude cancer.
Inflammatory bowel disease: Ulcerative colitis and Crohn's disease cause bloody diarrhea and chronic blood loss.
Peptic ulcer disease: Gastric or duodenal ulcer can cause chronic bleeding into the gastro-intestinal tract.
Analgesic use: Long term use of non steroidal anti-inflammatory drugs (NSAID) such as Ibuprofen may cause bleeding from the gastro intestinal tract.

Eating diet that contain low amounts of iron is another cause of iron deficiency.

Anemia is more prevalent in vegetarians. Although many vegetables contain significant amounts of Fe, the absorption from these food is limited.

Poor absorption from the digestive tract may result in deficiency. People with coeliac disease, and people who have had gastric bypass surgery are at increased risk.

Increased demand during pregnancy can result in low iron level in the body. Pregnant women need extra iron for their growing babies and placentas, particularly in the later part of pregnancy.

In addition, the volume of blood in the body significantly increases during pregnancy. So more hemoglobin is needs to be produced.

Furthermore, many women start their pregnancy with low levels of iron in body stores. So they are more prone to anemia.

Symptoms and signs of iron deficiency anemia.

Tiredness and difficulty in doing physical activities.
Puffy face and leg swelling.
Palpitations or awareness of heart beat.
Shortness of breath when doing physical activity.
Dizziness.
Chest pain during exertion (angina).
Pain in the legs while walking (intermittent claudication).
Headache.
Ringing in the ears.
Pallor which is best seen on conjunctiva of the eyes.
Brittle and spoon shape nails.
Thin and brittle hair.
Hair loss.
Soreness of the tongue.
Altered taste.
Eating strange items such as mud or ice. This condition is called pica.
Difficulty in swallowing.
Ulcers at the corners of the mouth.
Impaired immunity and increased susceptibility to infections.
Impaired growth in children.
Heart failure.

How to prevent anemia due to iron deficiency.

Eating iron rich food is the best way of preventing anemia. Foods of animal origin are the best sources.

Red meat is the number one food that provide adequate amounts of heme iron. Eating beef or lamb one or twice a week is a good way of preventing anemia.

Liver of beef, lamb, and chicken contain large amounts of iron. However, eating too much liver is not recommended because of the risk of vitamin A toxicity.

Beans and green leafy vegetables are the good plant sources. Better examples are; spinach, tofu, lentils, kidney beans, lima beans, soybeans, and dates.

However, iron from these food is poorly absorbed by our bodies. The absorption can be increased by adding vitamin C rich foods such as lemon, lime, and capsicum.

How iron deficiency anemia is diagnosed.

Estimation of hemoglobin (Hb%) in the blood is measured to diagnose anemia. An Hb level of less than 13.5g/dl in men, and less than 12g/dl in women are indicatives of anemia.

Measuring hematocrit is another test. This is the percentage of red blood cells (RBC) by volume in the blood. Normal ranges are 38-50 for males, and 35-45 for females.

These two tests can identify anemia. However, further tests are needed to demonstrate low levels of iron in the body.

Blood picture is a test used to examine the morphology of blood cells. In iron deficiency, red blood cells are smaller and paler in color than normal. This is called microcytic hypochromic anemia.

Ferritin; a protein helps store iron in the body. Estimation of ferritin is done to identify iron deficiency.

If the results indicate anemia due to lack of iron, further tests may be needed to confirm the cause of deficiency. Upper GI endoscopy, colonoscopy, and ultra sound scan are commonly performed.

Treatment of iron deficiency anemia.

Your doctor may recommend you to take iron supplements. In addition, he or she will also treat the underlying cause such as piles, peptic ulcer or menorrhagia.

When taking iron supplements consider following points.

Always take the correct dose. Iron overdose can be dangerous.
It is better to take it on an empty stomach. If you develop nausea, stomach upset or vomiting, take the pills with small amount of food.
You can take the tablets in divided doses to reduce the side effects. For example; taking one tablet in the morning and one in the afternoon is better than taking two at the same time.
Do not take iron with antacids or calcium supplements because they reduce the absorption of iron.
Avoid tea, coffee and milk at least two hours before and after taking the tablets, because these foods reduce the absorption of iron.
Take the tablets with plenty of water. Never swallow the tablets without water.
Always take while you are sitting or standing. Never swallow the pills while you are lying on the bed.
Vitamin C is an iron absorption enhancer. So, drinking orange juice may help increase the absorption of iron from the gut.
Do not chew, crush or split extended release tablets.
If you are using liquid form, shake well before use and measure the correct amount carefully.
Iron supplements have many side effects, most are minor ones. However they may cause allergic reactions. If you develop symptoms of allergy such as itching, rash, swelling, dizziness and difficult breathing, stop the medicine and seek immediate medical help.
Keep the iron and other medications away from children.
You may stop taking the iron supplement when your body's iron stores become full. Check you blood for iron and ferritin levels and ask your doctor when to stop.

Anemia due to iron deficiency is a common condition. It can simply be due to poor dietary habits. However, serious health problems such as bowel cancer can be the cause, particularly after 40 years of age. So, always consult your doctor.

Vitamin D

2012-03-27T01:29:00.000-07:00

Overview

Vitamin D is a fat soluble vitamin, which is essential for life. Unlike other vitamins, it can be produced by our body. The skin synthesizes it with the help of ultra violet radiation from the sun. This is the main source of vitamin D for our body. Only few foods have vitamin D in considerable amounts. Our body has the ability to store this vitamin for longer periods of time.

Functions of vitamin D.

Strong bones and teeth: The main benefit of vitamin D is maintaining calcium balance in the body. calcium is a mineral mainly found in bones and teeth. It gives strength. vitamin D is essential for the absorption of calcium from the digestive system. In addition, it helps deposit calcium and phosphate into the bones and teeth. Adequate levels of vitamin D help prevent rickets in children and osteomalacia in adults. Furthermore, it help reduce the incidence of osteoporosis. So one of the main benefits is strengthening our bones and teeth.

Helps boost immunity: Vitamin D help increase the efficiency of immune system, which protects our body from harmful pathogens such as bacteria and viruses. Low levels of vitamin D is associated with increased incidence of infections.

Prevents cancer: Vitamin D may help reduce the risk of developing cancer. Scientific studies of the association between vitamin D and the risk of cancer have provided some indications that high levels of intake are associated with reduced risk of colo-rectal cancer.

Regulates blood pressure: Vitamin D plays an important role in regulating our blood pressure. This is achieved through inhibition of renin angiotensin mechanism. Vitamin D deficiency has been shown to be a risk factor for developing hypertension in many studies.

Other benefits of vitamin D:

It regulates the metabolism of insulin. By this mechanism, vitamin D lowers the risk of type 2 diabetes.
It reduces the risk of multiple sclerosis, which is rare in tropical countries where there is much more sunlight.
It protects from low levels of ionizing radiation.
It stabilizes our mood, and boost our memory later in life.
Helps prevent muscle pain and muscle weakness.
Reduces chronic fatigue.
Lowers inflammation in the body.
It may help reduce overweight and obesity.
It helps maintain healthy skin and healthy hair.
It has been shown to reduce the risk of developing rheumatoid arthritis and other auto immune diseases.

Note: Some of the benefits from vitamin D are yet to be proven by scientific research. However, taking adequate amounts of vitamin D does not cause any harm.

Food sources of vitamin D.

Vitamin D is naturally found only in few foods, however, our body can produce adequate amounts with the help of ultra-violet rays from the sun. Many people are scared about the skin cancer risk of these rays. So, how can we get the vitamin D from foods?
Fortunately some food contain significant amounts of vitamin D. Here are some examples;

Oily fish.

Fish such as salmon, mackerel and tuna are good sources of vitamin D. 100 grams of salmon flesh have about 500 IU.

Eat these fishes at least three to four times a week to get adequate amounts. In addition these fish contain high amounts of omega 3 fatty acids.
Other fishes that contain high amount of vitamin D are; cat fish, sardines, eels and herrings.

Fortified foods.

Hence very few natural foods contain vitamin D; it is artificially added to several foods. Almost all milk products are fortified with vitamin D in many countries including the USA and Canada. Some other fortified foods available in the markets are; margarine, breakfast cereals and orange juice.

Cod liver oil.

Cod liver oil is taken as a supplement, which contain very high amount of vitamin D and vitamin A, both can cause toxic effects in high doses. So, taking too much fish oil is not recommended.

Many people think that eggs have high amounts of vit D, but that is not true. One whole egg has only 20-25 IU, which is about 4% of the daily requirement.

Vitamin D from the Sun.

You can get vitamin D from the sun free of charge. Most people are able to produce adequate amounts of vitamin D from exposure to sunlight. It is responsible for up to 90 percent of vitamin D requirements. However, some people may find it difficult to balance healthy vitamin D levels against the well known risk of skin cancer.

I will tell you the safe way of getting free vitamin D from the sun. The only needed thing is safe sun exposure.

Only a small amount of sunlight is needed to maintain healthy vitamin D levels. For most people, being outdoors for 5-10 minutes three times a week in sunny days is sufficient.

People with dark skin need more sun exposure to produce enough vitamin D. Similarly, elderly people also require more sun exposure to achieve adequate levels of vitamin D.

Vitamin D is produced in ideal quantities when the skin is exposed to low levels of sunlight. Over exposure does not increase the production, instead it will cause harmful effects on the skin.

Once adequate vitamin D has been produced, it is stored in the body tissue. Our kidneys activate the vitamin into usable form.

Safe ways to get vitamin D from the sun.

Expose to sunlight for 5-10 minutes at least three times a week.
Prolonged sunlight exposure does not increase vitamin D levels. Instead, it will increase the risk of long term skin damage.
If you have dark skin, you need more time in the sun to produce adequate levels. One good news is; prolong exposure would not affect your skin much.
Sunscreen creams block useful sunlight from penetrating the skin, thus prevent vitamin D synthesis.
The UVB rays of natural sunlight cannot penetrate glass. So you cannot produce vitamin D when sitting in your car or inside your home.
Only few foods have vitamin D in considerable amounts. You cannot get enough from foods alone. Exposure to sun is the only reliable way.
If you cannot go out in the sun, you should take a vitamin D supplement, specially in the winter months.
Exposure to sun between 11am and 3pm should be avoided.
Vitamin D is the only nutrient that is available free of charge. So get it from the nature. At the same time remember to practice "safe sun exposure."

Vitamin D deficiency.

Vitamin D deficiency in children causes rickets, which is a common disease in many developing countries. Children who are affected by severe malnutrition are more prone to get this disease. Osteomalacia is a similar illness occurring in adults due to the lack of vit D.

The following people are at risk of developing vitamin D deficiency.

Exclusively breast-fed infants.
People with fat mal-absorption syndrome.
Severely malnourished people.
People who live in extreme latitudes, because less amount of vitamin D production from the sun.
People suffering from celiac disease.
Black skinned people.
Bed ridden people.

Vit D is important for the growth and strength of bones. It helps deposit calcium and phosphate in the bone and teeth. So, lack of this vitamin mostly affects these structures.

Symptoms and signs.

Bone pain and tenderness mainly in arms, legs, and spine.
Back pain.
Bone deformities such as bowlegs, skull deformities, bumps in the ribs, pigeon chest, and scoliosis (abnormal spinal curvature).
Increased incidents of bone fractures.
Impaired growth and short stature in children.
Tooth deformities.
Decreased muscle strength.

How vitamin D deficiency is treated?

Replacing vitamin D, calcium and phosphate is the main mode of treatment. Vit D is usually replaced with supplements such as fish oil. It should be noted that very high doses of commercial supplements may cause vitamin d toxicity.

Children with rickets should be encouraged to eat foods containing vitamin D such as oily fish.

Vitamin D toxicity.

Vitamin D toxicity is an uncommon condition where too much vitamin D is found in the blood. It occurs as a result of consumption of large doses of commercial supplements such as fish oil for long period of time.

As vit D is fat soluble, it can't be excreted through the kidneys. Because of that excess amounts consumed are stored in our body and causes vitamin d toxicity symptoms.

Over exposure to sun does not cause hypervitaminosis D, because our body has built in feedback mechanism that prevents excessive production of vitamin D. However high level of sun exposure should be avoided, because ultra violet (UV) rays will harm your skin and may lead to skin cancer.

Very few foods naturally contain vitamin D in considerable concentrations, so it is unlikely to develop toxicity by consuming these foods.

The recommended daily intake of vit D is 600-800 IU (international units). Consumption of just more than this amount does not cause poisoning. If you take very high doses such as 5000IU three times a day for few weeks or months, you will develop toxic symptoms.

Symptoms and signs.

Vit D plays an important role in calcium absorption, deposition, and excretion. So excess amounts of this vitamin brings our calcium level up. The clinical features are mainly due to increased calcium level in the blood (Hypercalcemia).

Poor apatite, nausea and vomiting.
Constipation.
Weigh loss and weakness.
Confusion.
Peri-oral numbness.
Cardiac arrhythmia.

How vitamin D toxicity is detected.

Blood level of 25-hydroxy vitamin D is measured to detect overdose or deficiency. After four hours of fasting, the blood is drown from a vein in the arm. After that it is analyzed in the laboratory. The normal range is 30-70 nano grams per milliliter (ng/ml).

Many commercial supplements contain more than the required amount. For example;
Medicinal nutraceutics - high potency vitamin D - 5000IU.
Country life dry vitamin D - 1000IU.
Source naturals vitamin D3 - 1000IU.
Swanson premium high potency vitamin D3 - 1000IU

So, it is important to consult a health care professional before taking the high potency vitamin supplements because of the risk of toxicity.

Obstructive Sleep Apnea.

2012-01-23T00:18:00.000-08:00

Sleep apnea is an important cause of poor memory, high blood pressure, and stroke.

Sleep apnoea is a common condition in which oxygen supply to the brain is intermittently cut off during sleep. There are two types;

Central sleep apnea.
Obstructive sleep apnea.

In central sleep apnoea, the area of your brain, that controls breathing, fails to send the correct signal to your breathing muscles. This type of sleep apnoea is less common.

Obstructive sleep apnea is the commonest type. When you are awake, throat muscles help keep the airway stiff. It maintains the airway open so oxygen can flow into the lungs. During sleep the muscles are relaxed and the airway collapses and get blocked. Partial obstruction is indicated by snoring.

The airway can be blocked completely. Reduced airflow into the lungs leads to drop in your blood oxygen level. When the oxygen drops to a dangerous level, your sleep is disturbed and you wake for a moment. This helps tighten the airway muscles and open your airway. After that you will fall into sleep. Then the apnea cycle start again. This happens several hundred times during a night.

However, most people who have this condition do not know that they have it. A family member or partner may first notice the signs of sleep apnea, specially snoring.

Causes of sleep apnea.

Obesity and overweight.
Enlarged tonsils.
Enlarged tongue.
Short neck.
Excessive alcohol consumption.
Sedative medications.
Obstruction of the nose.
Sleeping on the back.
Some neurological conditions.

Symptoms of sleep apnea.

Excessive daytime sleepiness.
Un-refreshed sleep.
Tiredness.
Loud snoring.
Choking at night.
Headache in the morning.
Learning difficulties.
Poor memory.
Impaired concentration.
Personality changes.
Depression.
Loss of libido.

Complications of sleep apnea.

High blood pressure.
Increased incidence of heart attack.
Increased incidence of stroke.
Cardiac arrhythmia.
Heart failure.
Diabetes.
Obesity.
Increased chance of having work related and road traffic accidents.

How sleep apnea is diagnosed?

It can be diagnosed accurately by doing a sleep study. The common type of sleep study is a polysomnogram. This test records your brain activity, eye movements, breathing, airflow, heart rate, blood pressure, and the amount of oxygen in your blood.

Home sleep apnea test is also available using a portable monitor.

Treatment of obstructive sleep apnea: will be available in the next post.

Bed wetting: Alarms are the best treatment.

2011-11-30T01:56:00.000-08:00

Bed wetting refers to the involuntary passage of urine during sleep. It is common in children up to the age of five. About half of the three years old children wet bed during night. This condition is also known as nocturnal enuresis or sleep wetting.

Bed wetting is considered a problem if it occurs in children of six years or older. It is more common in boys than girls. There is usually no obvious cause or physical abnormality found in affected children. They seem to have a delay in development of bladder control.

Some children may have small or sensitive bladder. Genetic factors also play significant role in this condition. That means; if one child in a family has bed wetting problem, there is more chance of other family members having it.

Bed-wetting can be primary or secondary. The cause of secondary enuresis can be psychological. It commonly occurs during a period of stress or anxiety. Most common triggering factors are arrival of a new baby and separation from a parent.

However, following underlying disorders should be excluded.

Urinary tract infection.
Diabetes.
Urinary tract abnormalities.
Neurogenic bladder.

Helping the child:

Parents should help the child in the following ways to adjust the problem.

Do not punish the child.
Praise the child for each dry nights.
Do not stop the child drinking water after the evening meal.
Do not wake the child at night to visit the toilet.
Use a night light to help the child who wakes.
Use an absorbent pad beneath the bottom sheet to keep the bed dry.
Nappy can be used.

Use a bed wetting alarm:

Bed-wetting alarm system is considered to be the best treatment. You do not normally need a prescription to by it. There are many types of alarm available in the market. some use pads in the pants and under the bottom sheet. Modern alarms use a small bakelite chip, which is attached to the child's briefs by a safety pin. a wire connects to the buzzer outside the bed. Wireless alarms also available. The buzzer make a loud noise when the child pass urine. The child wakes,switches off the alarm and visit the toilet.

The method is based on a conditional response to release urine. It is important to keep the alarm device and the mat in proper functioning condition.

Try this method for at least three months. If the trial fails, have a three month break and try again. Once your child is dry for a month, continue using the alarm for another two weeks and then stop.

Popular brands of alarms are;

Malem Night Trainer
Drop Stop
Enurad
Wet-stop

Other methods of treatment:

Desmopressin: This medication comes as a nasal spray. It reduces the amount of urine production at night. It is the treatment of choice if bed alarm fails.

Antidepressants: Tricyclic antidepressants such as Imipramine can also be used in the treatment of nocturnal enuresis. However, they have many adverse effects.

What is acne: Video

2011-11-27T15:08:00.000-08:00

Here is a short video about acne.

Want more about acne? Read the following articles.

Why do I have acne?
Acne treatment creams.
Oral medications for acne.
What causes acne?

Acne Treatment: Oral Medications.

2011-11-19T18:41:00.000-08:00

Acne is inflammation of sebaceous glands of the skin. It mainly affects younger individuals. There are many treatment options available for the treatment of pimples. Topical preparations (creams and lotions) are popular and easy ones. However,moderate to severe forms of acne need treatment with oral medications.

The commonly used oral medications are:

Antibiotics.
Oral Retinoids.
Hormonal pills.

Antibiotics: They are used in the management of moderate to severe forms of acne. Antibiotics acts by reducing the number of bacteria (Propionibacterium acnes) that are present in the sebaceous glands. Oral antibiotics are usually given for a period of six months.

Commonly used antibiotics are:

Doxycycline.
Tetracycline.
Minocycline.
Erythromycin.

Isotretinoin: It is a derivative of vitamin A used in the management of severe cystic acne. It acts by reducing the production of keratin on the skin. Keratin plug is responsible for the blockage of sebaceous ducts, and resultant blackheads and whiteheads.

Isotretinoin is a teratogen and can cause birth defects in babies. So, it should never be taken by pregnant women.

Popular brand name of Isotrenoin is Roaccutane.

Birth control pills: Combined oral contraceptive pills that contain both estrogen and progesterone are used in the treatment of acne in women who are not responding to first line agents.

Most of these oral medication have potential adverse effects. You may need prescription by a doctor to get them.

People also like to read:

Acne treatment creams.

Acne questions and answers.

What causes pimples?

Acne Treatment Options: Creams and Lotions.

2011-11-17T20:29:00.000-08:00

Acne is one of the most common skin condition that mainly affects teenagers. There are many options available for the treatment of acne. Understanding the methods of treatments will help choose the best option for you. In this post I will tell you about topical preparations that are available.

General skin care techniques can be effective in mild cases of acne. Washing your skin twice daily with mild moisturizing soap may help for the majority of people. It is found that exposure to sunlight help reduce the severity of breakouts. However, too much exposure should be avoided.

You can find more general tips in my article on acne questions and answers.

Acne creams:

Mild to moderate acne can be treated by applying skin cream preparations. There are many varieties available. Most of them can be purchased over the counter, some need prescription by a doctor.

Benzoyl peroxide: This is a commonly used topical agent for the management of mild form of acne. It kills bacteria, dissolve keratin, and has anti-inflammatory effect. It should be applied after cleaning the skin. It may cause dryness of the skin.

Examples of brand names; PanOxyl Acne Gel, Brevoxyl Cream, Oxy-10, Clearasil Ultra Acne Cream, and Benzac AC Gel.

Salicylic acid: It is a keratolytic, that means it can dissolve excessive keratin on the skin. Topical preparations of salicylic acid, either alone or in combination with other ingredients, can be used to treat mild acne.

Example; Neutrogena.

Azelaic acid: It has antibacterial, keretolytic, and antioxidant actions. Azeaic acid is used as a topical treatment for mild to moderate acne. It takes more than a month to see the beneficial effects.

Examples; Acnederm Lotion, Skinoren, and Azclear Action Medicated Lotion.

Antibiotics: Mild breakouts can be treated with antibiotic creams. Clindamycin and Erythromycin are commonly used antibiotics.

Example; Topical, Eryacne, and Stiemycin.

Retinoids: Retinoids are derivatives of vitamin A. They reduce keratinization of the skin. Topical retinoid preparations are used in the treatment of moderate to severe pimples.

Examples; Retin-A, Retinova, Isotrex Gel, and ReTrive cream.

What causes acne?

2011-11-16T00:25:00.000-08:00

Acne is a common condition occurring mainly in adolescence. The causes are multifactorial; but blockage of the sebaceous duct with surrounding inflammation is the main pathological process of acne.

The skin consist of four distinct layers; the epidermis, the basement membrane, the dermis, and the subcutaneous fat layer. Sebaceous glands are found in the dermis. These are inactive until puberty. These glands are responsible for the production of sebum; a greasy substance on the skin surface via hair follicles. Sebaceous glands are found in high number on the face and scalp.

Secretion of androgen hormone in adolescence leads to increased production of sebum. Growth of bacteria called propionibacterium acnes causes inflammation and blockage of pilo-sebaceous duct. This results in closed comedones (whiteheads) and open comedones (blackheads). Pustule formation also occurs. These are the three cardinal features of acne.

Face, back and chest are the areas commonly affected by acne.

Some other causes of acne.

Facial acne is occasionally found in infants. It is thought to be due to the influence of maternal androgen.

Acne may occur secondary to corticosteroid therapy or Cushing's syndrome.

Oil acne is an industrial disease seen in workers who have prolonged contact with oil or diesel and is common on the legs and other exposed sites.

Amazing Benefits Of Vitamin D.

2011-10-30T20:20:00.000-07:00

Benefits of vitamin D are enormous. Before going into detail, I would like to tell you some basic facts about vitamin D.

Vitamin D is a fat soluble vitamin. Unlike other vitamins, it can be produced by our body. The skin synthesizes it with the help of ultra violet radiation from the sun. This is the main source of vitamin D for our body. Only few foods have vitamin D in considerable amounts. Our body has the ability to store this vitamin for longer periods of time.

Benefits of vitamin D.

Gives strong bones and teeth: The main benefit of vitamin D is maintaining calcium balance in the body. calcium is a mineral mainly found in bones and teeth. It gives strength. vitamin D is essential for the absorption of calcium from the digestive system. In addition, it helps deposit calcium and phosphate into the bones and teeth. Adequate levels of vitamin D help prevent rickets in children and osteomalacia in adults. Furthermore, it help reduce the incidence of osteoporosis. So one of the main benefits is strengthening our bones and teeth.

Boosting immunity: Vitamin D help increase the efficiency of immune system, which protects our body from harmful pathogens such as bacteria and viruses. Low levels of vitamin D is associated with increased incidence of infections.

Prevents cancer: Vitamin D may help reduce the risk of developing cancer. Scientific studies of the association between vitamin D and the risk of cancer have provided some indications that high levels of intake are associated with reduced risk of colo-rectal cancer.

Regulates blood pressure: Vitamin D plays an important role in regulating our blood pressure. This is achieved through inhibition of renin angiotensin mechanism. Vitamin D deficiency has been shown to be a risk factor for developing hypertension in many studies.

Other benefits of vitamin D:

It regulates the metabolism of insulin. By this mechanism, vitamin D lowers the risk of type 2 diabetes.
It reduces the risk of multiple sclerosis, which is rare in tropical countries where there is much more sunlight.
It protects from low levels of ionizing radiation.
It stabilizes our mood, and boost our memory later in life.
Helps prevent muscle pain and muscle weakness.
Reduces chronic fatigue.
Lowers inflammation in the body.
It may help reduce overweight and obesity.
It helps maintain healthy skin and healthy hair.
It has been shown to reduce the risk of developing rheumatoid arthritis and other auto immune diseases.

Note: Some of the benefits from vitamin D are yet to be proven by scientific research. However, taking adequate amounts of vitamin D does not cause any harm.

Easy Ways To Prevent Hair Loss.

2011-10-28T18:56:00.000-07:00

Are you worrying about losing your hair? Do you see strands of hair at the bottom of your shower?
Here are some easy ways to prevent hair loss.

The main structural component of hair is protein. So it is sensible to eat enough quantities of protein rich foods to maintain healthy hair. Good protein sources are; lean meat, fish, egg white, and soy products.
You need more iron to prevent premature falling of hair. Eat iron containing foods such as meat, liver and green leafy vegetables.
Zinc plays an important role in maintaining the integrity of your hair. Inadequate intake of zinc can be a cause of hair loss. Therefore, eat zinc rich foods such as oysters, beef, crabs, and pumpkin seeds.
You need adequate amounts of vitamin A, which regulates the production of keratin. It is a protein found in hair, nail, and skin. Eat plenty of vegetables, such as carrots, pumpkins, and spinach. They contain beta carotene. Your body will turn it into vitamin A. Fish oils and liver contain large quantities of pre-formed vitamin A. However, too much vitamin A can worsen the hair loss.
Too much dandruff is one of the main causes of hair loss. If you have excessive dandruff, get it treated. You may use an over the counter dandruff shampoo twice a week.
Fungal infections on the scalp such as tinea capitis can be the culprit. consult your doctor to get anti-fungal treatment.
Handle your hair carefully. Excessive traction, pulling, and rigorous brushing of the hair should be avoided. Do not use tight hats.
Do not use hair dryers for longer periods of time. Let them dry in natural air.
Use lukewarm water to wash your hair. Avoid using hot or cold water.
Stress is one of the main factor for hair loss. So, manage your stress properly. Here are some easy tips to reduce stress. Go for a walk, listen to music, talk to a good friend, play with your pet, and work in your garden.
Keep the use of shampoos and hair dyes to a minimum. Excessive washing may damage your hair.
Systemic illnesses such as diabetes, lupus, and hypothyroidism can cause loss of hair. Ask your doctor to check your blood to find out or exclude these diseases.
Taking zinc, biotin, and vitamin E supplements may help prevent hair loss in some people.

Free Vitamin D: Get it Safely.

2011-10-23T16:27:00.000-07:00

Vitamin D is essential for healthy life. You can get it for free, from the sun. Most people are able to produce adequate amounts of vitamin D from exposure to sunlight. It is responsible for up to 90 percent of vitamin D requirements. However, some people may find it difficult to balance healthy vitamin D levels against the well known risk of skin cancer.

I will tell you the safe way of getting free vitamin D from the sun. The only needed thing is safe sun exposure.

Only a small amount of sunlight is needed to maintain healthy vitamin D levels. For most people, being outdoors for 5-10 minutes three times a week in sunny days is sufficient.

People with dark skin need more sun exposure to produce enough vitamin D. Similarly, elderly people also require more sun exposure to achieve adequate levels of vitamin D.

Vitamin D is produced in ideal quantities when the skin is exposed to low levels of sunlight. Over exposure does not increase the production, instead it will cause harmful effects on the skin.

Once adequate vitamin D has been produced, it is stored in the body tissue. Our kidneys activate the vitamin into usable form.

Safe ways to get vitamin D from the sun.

Expose to sunlight for 5-10 minutes at least three times a week.
Prolonged sunlight exposure does not increase vitamin D levels. Instead, it will increase the risk of long term skin damage.
If you have dark skin, you need more time in the sun to produce adequate levels. One good news is; prolong exposure would not affect your skin much.
Sunscreen creams block useful sunlight from penetrating the skin, thus prevent vitamin D synthesis.
The UVB rays of natural sunlight cannot penetrate glass. So you cannot produce vitamin D when sitting in your car or inside your home.
Only few foods have vitamin D in considerable amounts. You cannot get enough from foods alone. Exposure to sun is the only reliable way.
If you cannot go out in the sun, you should take a vitamin D supplement, specially in the winter months.
Exposure to sun between 11am and 3pm should be avoided.

Vitamin D is the only nutrient that is available free of charge. So get it from the nature. At the same time remember to practice "safe sun exposure."

Blueberries for Healthy Skin.

2011-10-19T00:58:00.000-07:00

Blueberries are wonderful small fruits with an amazing collection of vitamins, minerals and antioxidants. These nutrients are essential for maintaining healthy skin.

Blueberries are one of the best antioxidant foods that contain large amount of antioxidants. Blueberries mainly contain anthocyanin; the blue colored pigment. Antioxidants are substances that protect our body from oxidative damage by oxygen free radicals. These free radicals damage the skin and other tissues. Eating blueberries will increase the antioxidant level in your body. This will give you a smooth, wrinkle free, and healthy skin.

In addition, blueberry is a rich source of vitamin C which is also an antioxidant. Moreover, vitamin C plays an essential role in the production of collagen. It is a main structural component of the skin.

Finally, blueberries contain significant amount of manganese; an essential mineral. Manganese is a co-factor in many metabolic processes including collagen synthesis. In addition, manganese is a well known antioxidant.

So, eat blueberries and get healthy skin.

You may like to read the following articles.

Eat banana to have good skin.

19 Effects of Sleep Deprivation on Your Health.

2011-10-17T00:47:00.000-07:00

Don,t have enough sleep?
You must read abut the consequences of sleep deprivation. After that, I will tell you the ways of getting good sleep.

Effects of sleep deprivation.

Poor short term memory.
Lack of concentration.
Bad physical performance.
More chances for getting accidents.
Irritable mood.
Impaired judgement.
Poor performance at school or workplace.
Putting on weight.
Impaired immune function and increased risk of infection.
Loss of libido.
Tremor in the hands.
Discoloration around the eyes.
Loss of energy.
Blurred vision.
Hallucinations.
Speech difficulties.
Loss of creative thinking.
Sleep paralysis.
Increased chance of getting high blood pressure and heart disease.

Now you know the bad effects of sleep deprivation on your health. The following article will help you have good sleep.

29 Causes of Hair Loss.

2011-10-12T17:35:00.000-07:00

It is normal to lose some hair each day, however, excessive hair loss is abnormal. It can be due to many causes.

Here are some causes of hair loss.

Deficiency of vitamin A.
Zinc deficiency.
Lack of iron in the body.
Consumption of too much vitamin A (vitamin A toxicity).
Inadequate intake of proteins.
Lack of vitamin E.
Excessive dandruff.
Too much stress.
Fungal scalp infections such as tinea capitis.
Using hot water to wash your hair.
Some medications used for the treatment of high blood pressure or arthritis.
Lack of biotin vitamin.
Pregnancy and childbirth.
High fever.
Excessive use of shampoo and hair dyes.
Excess secretion of androgen hormones (male pattern baldness).
Chemotherapy for cancer.
Radiation.
Under active thyroid gland (hypothyroidism).
Diabetes mellitus.
Connective tissue disorders such as lupus.
Taking birth control pills that contain high concentration of progesterone.
Losing weight too quickly.
Deficiency of essential fatty acids.
Excessive use of hair dryers.
Pulling and rigorous brushing of the hair.
Auto-immune hair loss.
Congenital triangular alopecia.
Natural thinning and losing of hair due to aging.

Don't worry about the long list of causes of hair loss. Most of them are reversible or easily treatable ones. In the next post I will tell you how to prevent hair loss.

10 Reasons why you should lose weight.

2011-10-09T01:49:00.000-07:00

Are you overweight? You should lose weight for following strong reasons.

Overweight and obesity are associated with many adverse health effects, and life expectancy and quality of life can be increased by losing weight. In this post I will tell you 10 strong reasons why you should reduce your body weight.

Heart disease: Overweight and obesity are linked to increased incidence of coronary heart disease. Losing 10 to 15 percent of your body weight can significantly reduce your chance of getting heart disease.
Diabetes: Being obese increases the risk of developing type 2 diabetes, which is a leading cause of poor quality of life and premature mortality.
Stroke: Reducing your weight will lower the incidence of getting stroke, which is a debilitating condition.
Hypertension: High blood pressure is one of the well known effects of obesity. Losing weight will normalize your blood pressure. Even a small amount of weight reduction can have significant effect on blood pressure.
Cholesterol: Overweight people tend to have high cholesterol levels in their blood. High cholesterol is associated with heart disease, stroke and peripheral vascular disease.
Sleep apnea: Obstructive sleep apnea is a condition that commonly affects obese people. In this condition, air entry to the lungs is partially obstructed during sleep. Lack of oxygen in the brain and other vital organs can lead to serious consequences. Weight reduction is considered to be an effective remedy.
Cancer: Certain cancers are more common in obese people. For example; cancer of breast, colon and uterus.
Arthritis: Osteoarthritis and gout are important joint diseases that commonly affect individuals with increased body mass index.
Liver disease: Weighing too much may increase the risk of developing fatty liver and gallstones.
Depression: Being obese may cause depression and other psychological and emotional effects.

So, you should lose weight to have a healthy and long life. The good news is that losing as little as 10kg of weight can have significant impact on your health.

Related posts:

16 ways to lose weight.

Sleep and obesity.

Is HCG diet safe?

Bananas for Healthy Skin

2011-10-08T01:21:00.000-07:00

Need healthy and younger looking skin?
Eat bananas; they are good for your skin.

Vitamins and minerals are essential for healthy skin. Bananas contain most of the nutrients that are needed for maintaining skin integrity.

Vitamin C: Bananas are a good source of vitamin C. An average size banana have about 10mg of vitamin C. The antioxidant property of vitamin C protects our skin from free radicals. These free radicals cause premature aging of the skin. In addition, vitamin C is essential for the production of collagen fibers, which are main structural component of the skin. So eat bananas and other fruits to get enough vitamin C.

Vitamin B6: Bananas contain large amount of vitamin B6 or pyridoxine, which is a part of B complex. B complex vitamins are needed for healthy skin and healthy hair.

Manganese: Significant amounts of manganese is present in banana. Manganese is an essential mineral that have good antioxidant property. Eating bananas will boost manganese level in the body. In addition, bananas contain zinc and other minerals also.

Water: Like other fruits, banana contain lots of water (75% water by weight). Eating bananas will hydrate your skin and prevent it from drying.

In conclusion, bananas contain many vitamins and minerals that are essential for healthy skin. Eating bananas will give you a smooth, shiny and good looking skin.

Related posts:

Blueberries for healthy skin.
Bananas help sleep.
Calories in bananas.
How to get healthy skin.