Living Healthy News

Green Tea May Limit Weight Gain and Fat Absorption, New Study Finds

2011-11-05T00:25:00.003-05:00

By Deanna Lynn Sletten

A study published in the October, 2011 online version of Obesity finds that a substance in green tea may be effective in slowing down weight gain, even when eating a high-fat diet, as well as limit fat absorption. The study, conducted by scientists at Penn State University, is one more in a long line of many over the years showing the health benefits of drinking green tea.

Study on Green Tea and Reduced Weight Gain

Joshua Lambert, lead author of the study, and fellow researchers placed overweight mice in two different groups: one group ate a high-fat diet supplemented with a component of green tea and the other group of mice ate the same diet but without the supplement. The component of green tea used was Epigallocatechin-3-gallate – EGCG. The researchers found that the group of mice who ingested EGCG along with their diet slowed down their weight gaining ability by 45 percent as compared to the mice who didn't take EGCG. In addition, the mice taking EGCG also lowered fat absorption. According to Lambert, "First, EGCG reduces the ability to absorb fat and, second, it enhances the ability to use fat."

The researches did notice that the addition of EGCG to the diet did not suppress the appetite of the mice, as some studies have suggested about green tea. However, green tea as a whole has many components which may influence appetite.

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What about Humans and Green Tea?

How does this study apply to humans? Lampert admits that humans would have to drink ten cups of green tea a day to absorb the same amount of EGCG that was used in the mice in the study. But don't despair. What little human data there is shows that people who drink one or two cups of green tea a day do still experience an effect on body weight as compared to non-tea drinkers.

Do EGCG Supplements Help Control Weight?

There isn't exact science to back up the fact that only taking EGCG supplements will give you the same benefits as actually drinking green tea as a whole. In one article, the National Institutes of Health discusses the fact that while EGCG in green tea has been found in some studies to be effective in preventing numerous diseases and health conditions, it may be a variety of components in green tea working together with EGCG that actually causes the positive effects. While taking EGCG supplements as prescribed certainly couldn't hurt, drinking green tea may be the better route to take.

Is Green Tea Healthy for Everyone?

Drinking one or two cups of green tea a day should be fine for most people but if you take prescription medications, talk to your doctor first because there are some known side-effect to mixing green tea with certain medications. The University of Maryland Medical Center warns that people with heart problems, kidney disorders, diagnosed anxiety, and stomach ulcers not drink green tea. Green tea also contains high amounts of caffeine which may cause negative effects on people with anxiety, high blood pressure and insomnia. Green tea also contains components that work as a diuretic, so people taking a prescription diuretic shouldn't drink it.

Sources:

Science Daily: Green Tea Helps Mice Keep Off Extra Pounds; October 4, 2011

University of Maryland Medical Center: Green Tea

National Institutes of Health: Epigallocatechin-3-gallate (EGCG): Chemical and biomedicalperspectives

Why Holistic Healing Is Catching On with Mainstream Doctors

2011-11-04T00:18:00.001-05:00

Guest Post

Many mainstream medical practitioners either scoff at alternative and complementary medicines or have inadequate training or knowledge to make recommendations in this behalf. However, this scenario is changing and as greater understanding of alternative therapies emerges, more mainstream doctors now seek to complement their therapies with them.

For instance, a doctor may prescribe pharmaceutical medications for a problem; but may also recommend that his patient learn about meditation or other relaxation techniques to help along the process of healing. Before putting patients on strong antibiotics and opting for such pharmaceutical interventions, doctors are now more open to considering other options; options that may be more benign and perhaps as effective.

Increasingly medical practitioners are realizing the value of healing the whole rather than removing the symptom and are learning as well, the value of holistic approaches to health for a number of reasons. Doctors are less skeptical and conservative about integrative medicine for possibly the following reasons.

Age old Practices

Ancient and traditional therapies such as Chinese Medicine, Ayurveda the ancient Indian system of medicine and surgery go back literally thousands of years, and are based on ancient wisdom. They are still seen to work today, and it would be shortsighted not to take advantage of centuries old systems and beliefs today as well.
The aim is prevention rather than cure

Complementary and alternative therapies have different aims than conventional pharmaceutical interventions. Whereas pharmaceuticals aim to help a person cope with or remove symptoms of a disease, CAM therapies try to keep the body in good health and balance, so that the disease doesn’t occur in the first place. Nutritional therapy and preventive practices form a large part of integrative and holistic disciplines.
Holistic Treatments focus on the individual and not the symptoms

There are two aspects in which holistic healing differs from mainstream medication. First, holistic treatment is defined as medical practice upholding that all aspects of people's needs, psychological, physical and social, and mentally (and which) should be taken into account and seen as a whole. So the aim is not to remove the symptoms of a disease, but to heal the whole person my removing imbalances and toxins and so on.
Secondly, holistic therapies are not based on a one-size-fits-all principle; rather they take into account the person who is to be treated – their physical type, emotional state, their spiritual requirements, and such factors are deemed as important in determining the sort of treatment that will prove effective.

Holistic therapies are known to have fewer side effects

There is an increasing understanding among people about the possible negative impacts that pharmaceuticals can have on the body’s systems. It is people’s reluctance to put chemicals into their bodies and their unwillingness to suffer side effects of medications that makes them turn to holistic healing, and this is now something that doctors understand as well.

With more people now knowing about and demanding holistic care, mainstream doctors are now becoming more aware of and receptive to therapies that heal the whole and in the process have fewer side effects.

Author Bio:
This is a guest post by AltMedicineZone.com. We invite you to visit the blog for more information on alternativemedicine and natural remedies such as acupuncture, reiki, Tai Chi, Feng Shui, hypnosis, and homeopathy.

Shift Workers at Greater Risk of Cardiovascular Disease

2011-10-04T18:47:00.001-05:00

Shift workers are at a greater risk for
cardiovascular disease.

By Deanna Lynn Sletten

A recent study published October 3, 2011 in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism states that shift workers may experience a rise in the stress hormone, cortisol, which can lead to abdominal fat and a higher risk of cardiovascular disease.

Study on Shift Workers and Stress Hormones

Researchers studied hair samples from 33 shift workers and 89 days workers. (Shift worker is defined as a person who works outside the normal daily working hours.) After testing the hair samples, researchers found that shift workers, especially those under 40 years old, had higher long-term cortisol levels than those who work a traditional day job. High levels of the stress hormone cortisol over a long period of time can lead to easier weight gain, especially in the abdominal area. This type of fat raises a person’s risk of developing cardiovascular disease which can lead to a heart attack or stroke.

Why Shift Work Increases Stress in the Body

Previous studies have found that shift work can upset a person’s normal balance and place stress on the body through disruptive sleep patterns. Working nights instead of days or other odd hours goes against the body’s natural sleep rhythm and makes it difficult to get quality sleep. One study found that shift workers have lower levels of the hormone serotonin in their brains which may be responsible for their poor quality of sleep. Low levels of serotonin can also cause anxiety, anger and depression and can also affect a person’s ability to maintain a healthy weight. Low-quality sleep places stress on the body, which is one reason why shift workers may have the increase in the hormone cortisol.

How Shift Workers Can Lower their Risk of Cardiovascular Disease

According to Dr. Timothy Morganthaler of the Mayo Clinic, one of the best ways for shift workers to ensure quality sleep is to stick to a sleep schedule. Even if your work hours shift, try getting at least 6-8 hours of undisturbed sleep every day. To do this, go off to a quiet part of the house, darken the room and ask others not to disturb you. Other ways to ensure a good sleep is to avoid stimulants like caffeine and nicotine at least 2 hours before bedtime. Try to eat a healthy diet and try to follow a regular exercise routine. Even if you feel tired, exercise will revive the body, lower stress and help you keep off the extra weight.

Sources:

ScienceDaily: Stress hormones may increase cardiovascularrisks for shift workers; 10/3/2011

Mayo Clinic: Shift Work: Improving Daytime Sleep; Dr. Timothy Morganthaler

Five Natural Ways to Relieve Seasonal Allergies

2011-09-16T00:51:00.001-05:00

Relieve seasonal allergies and put away the tissue.
Photo: David Lat

By Deanna Lynn Sletten

Spring and fall are traditionally the worst time for allergy sufferers, and that is when people begin searching for relief. While allergy relief medications abound, many people look for ways to relieve their symptoms with natural remedies that do no cause the unwanted side-effects of drowsiness, nervousness or dizziness. Here are five natural ways to relieve your seasonal allergies.

Butterbur

Butterbur (Petasites hybridus) has been used for nearly 1,000 years to treat allergies, asthma, cough, headaches and fevers. Its active constituents include sesquiterpene compounds known as petasin and isopetasin. Butterbur has anti-inflammatory effects which work to inhibit the inflammatory compounds histamine and leukotrienes. Butterbur is commonly used in Europe and has been found in two studies to be as effective as the leading over-the-counter medications containing fexofexanidine or cetirizine in relieving allergy symptoms. When purchasing butterbur, look for labels that state the product is free of pyrrolizidine alkaloids. Follow directions on the bottle for use.

Nettle

Nettle (Urtica dioica), also known as stinging nettle, has long been used for allergy relief of hay fever. You will want to use nettle leaf because that is the part of the plant that is effective for allergies. Recommended dose is two 600 milligram capsules, 2-3 times a day. Nettle leaf can also work as a diuretic, so don’t use nettle leaf if you are taking a prescription diuretic medicine, blood-pressure medicine or diet pills. Nettle is well-tolerated but can cause digestive upset if not taken along with food.

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Goldenseal

If you suffer from excessive mucous congestion due to allergies or want to prevent sinus infections, you may want to try goldenseal (Hydrastis canadensis). Goldenseal works in two phases; first it stimulates the mucous glands to help flush away any bacteria that can lead to infection and then it dries up the mucous so you are no longer congested. Goldenseal should only be used until your condition has improved, no longer than a few weeks. If used indefinitely, goldenseal can disturb the natural course of mucous in the body and may cause irritation and digestive upset. Recommended dose is one 500 milligram capsule, 3-4 times a day.

Grape Seed Extract

Grape seed extract does not treat seasonal allergies as much as it helps prevent them by building up your body’s immune system with its nutrients. Grape seed extract is made from actual grape seeds and are rich in flavonoids, vitamin E, linoleic acid and the antioxidant resveratrol. These nutrients have been found in numerous studies to help prevent many diseases as well as cancers. Grape seed extract also relieves swelling, a common occurrence in the nasal passages due to allergies. Follow instructions on the bottle for the recommended dose.

Milk thistle
Photo: Skyro

Milk Thistle

Milk thistle (Silybum marianum) is so good for your body that you should be taking it whether or not you have allergies. Milk thistle’s main use is to clean out the toxins in your liver. It prevents damage to the liver while giving the body much-needed antioxidants. So why take it for allergies? People with chronic allergies may be responding negatively to the toxins their body is absorbing from medications, foods and the environment. Taking milk thistle will help remove those toxins and enable the liver to process those toxins more efficiently, thus helping to relieve your allergies. Take as directed on the bottle.

Source:

The Natural Physician’s Healing Therapies; Mark Stengler, ND
Prentice Hall Press 2001 & 2010

Helping Children Cope with Stress in New Situations

2011-09-12T15:49:00.001-05:00

Help your child cope with stress.
Photo: Cris Watk

By Deanna Lynn Sletten

Children have to deal with stress just as adults do yet sometimes parents forget that children can feel stressed too. Starting a new school year, beginning a new sport, making new friends or dealing with old friends who have changed can bring on stress in children of all ages. It is important for parents to acknowledge their child’s stress and help them find ways to deal with changes in their lives so they can learn how to manage stress as they mature.

Situations that Stress Children

Children become stressed for a variety of reasons including:

Starting a new school
Starting a new school grade
Beginning a new sport or activity
Making new friends
Dealing with old friends who have changed
Changes at home such as divorce, a new sibling or new step-parent
School homework pressures
Illness in the family
Loss of a parent’s job
Moving to a new home
Abuse
World news of disasters and wars

The types of stressors children experience depend upon the child’s age and home situation. Children who have a more stable home environment may have less stress than a child in a changing home environment. However, all children feel stress at different points in their life and it is important for parents to be able to pinpoint the symptoms of stress and help their child learn to cope with stress.

Symptoms of Stress in Children

Symptoms of stress in children vary depending upon their age and maturity level. Younger children may digress in abilities to show stress, such as wetting the bed or thumb sucking, while adolescents may show stress through anger or acting out. Some signs of stress for children of all ages that parents should look for include:

• Behavioral changes

• Mood swings

• Changing sleep patterns

• Headaches and stomachaches

• Nightmares

• Over-reacting to small problems

• Anxious behavior

• Loss of appetite

• Inability to focus on schoolwork

• Withdrawing

• Lack of interest in favorite activities

Adolescents may show signs of stress by lashing out at parents, shoplifting and even with talk of suicide. If behavior is extreme, it is time to find professional help for your child.

Helping Children Cope with Stressful Situations

Some children cope with stress better than others depending upon the amount of support they receive from friends and family. According to Karen DeBord, Ph.D., Child Development Specialist, children who live in a supportive environment are better able to cope with stress. Ways parents can help their child cope with stressful situations include:

Provide a supportive home environment – Children need to know that their home is a safe environment where they can express feelings without fear of recrimination. Parents should listen to their child’s concerns and fears no matter how trivial they may sound and try to give their child helpful advice on how to handle the situation. Many times, just talking about their problem helps the child deal with the stressor.

Teach children the signs of stress – Often a child doesn’t even know he is stressed and that is what is affecting his behavior. Explain to the child that his behavior or physical symptoms may be signs of stress and talk about what may be causing the stress in his life.

Build the child’s self-esteem – Children who have high self-esteem are better able to cope with stress. Let children make some of their own decisions, like choosing their clothes each day or picking a movie to watch, and praise them for making good choices. When children play sports or try a musical instrument, encourage their efforts. Learning to make decisions is an important life strategy that will help them in times of stress.

Encourage communication – Spend time everyday with your child and listen to any problems he may be having in school or with his friends and activities. Children feel safer and less stress when they have a parent or family member who is willing to listen to them.

Model positive coping skills – Children learn what they see and if mom or dad are stressing all the time then children will do the same. Show your child that everyone deals with stress but there are positive ways to deal with stressful situations.

Other ways that can help a child cope with stress include:

Getting enough sleep each night
Eating a healthy, balanced diet
Having a daily routine so the child feels secure
Making sure the child gets plenty of daily exercise.
Exercise helps lower stress and allows a person to think more clearly.
Teach the child how to manage time more effectively
Teach the child good problem-solving skills

If stress continues it may be time to involve a health professional. However, in most cases, parents can help their child through a stressful situation while teaching children how to handle stress in the future.

Sources:

North Carolina State University Cooperative Extension Service “Helping Children Cope with Stress” by Karen DeBord, Ph.D. Retrieved August 22, 2010

Center for Effective Parenting “Helping Children Cope with Stress” Retrieved August 22, 2010.

KidsHealth.com “Childhood Stress” Retrieved August 22, 2010.

7 Tips to Fight Fatigue

2011-09-04T22:17:00.000-05:00

Fight that fatigue!
Photo: Mokra

By Jasmine Stone

Feeling tired and fatigued all the time can be caused by a variety of factors including lack of sleep, poor nutrition, stress and physical illness. Whatever the cause of your fatigue, there are some simple things you can do to help alleviate the constant tiredness. Here are seven tips to fight fatigue.

1. Eat little and often

Eating regular small meals and snacks helps to stabilise your blood sugar and energy levels throughout the day. Aim to eat a healthy meal or snack every three to four hours. Choose healthy options and stick to small portions, especially if you are trying to lose weight or improve an existing health condition. Fruit, salad, nuts, yogurt, wholegrain cereal, oily fish, and lean chicken are all excellent foods for boosting your energy levels and beating fatigue.

2. Exercise

While fatigue may rob you of the desire to do anything strenuous, exercise is one of the best ways to beat tiredness and fatigue in the long run. Start small and gradually build up the amount of exercise you take each day. If your fatigue is particularly bad, you could start by taking a ten minute walk each day. If you have a health condition that restricts your mobility, try doing some gentle stretching exercises from your armchair.

3. Watch your weight

Being overweight puts a strain on your heart and other vital organs. The more overweight you are, the harder your heart has to work to carry all the excess weight. This can leave you feeling tired and drained. Being overweight can also put a strain on your joints, making exercise more difficult and tiring than it should be. Try to get your weight within healthy limits and aim to reach your ideal BMI (body mass index).

4. Curb your alcohol and caffeine intake

Excessive alcohol intake depletes your energy stores for the next day. Regularly drinking excessive amounts of alcohol can leave you feeling constantly tired and fatigued. Aim to keep your alcohol intake within the recommended limits and try to avoid binge drinking. Caffeinated drinks, such as tea, coffee, and cola, can also drain your body of energy and should be avoided as much as possible. Switch to decaffeinated coffee and herbal tea.

5. Drink more water

Dehydration is a common cause of lethargy and fatigue. Many of us have lost the ability to recognize when we are thirsty, so even if you don’t feel the urge to drink water, you may still be dehydrated. Make sure you are drinking at least two litres of water every day, increasing this amount in hot weather or when doing strenuous exercise. You may also need to increase your intake of water if you are overweight or suffering from ill health.

6. Learn to relax

Stress takes its toll on the human body and uses up vital nutrients from our bodily reserves. Learning to relax reduces your general stress levels and takes the strain off your body. Try to make time to do something you enjoy every day – take a relaxing bath, chat with friends, have a massage or read a book. Learn a relaxation technique or join a meditation class to help you learn to deal with stress more effectively.

7. Get your full eight hours sleep

Fatigue may simply be the result of not getting enough sleep. Many people have trouble getting to sleep, or staying asleep, and make matters worse by lying in bed worrying about their problems. If you can’t sleep, get up and do something that will help to shift your focus. Clean the kitchen, make a milky drink, take a bath or read a book. If you find that worries are playing on your mind and preventing you from sleeping, write down your concerns before going to bed and promise yourself that you’ll deal with them in the morning.

Adding Spices to Your Diet Reduces Triglyceride Levels

2011-08-17T20:52:00.000-05:00

Spices help lower your triglycerides.
Photo: Zsuzsanna Kilian

By Deanna Lynn Sletten

Adding spices like cinnamon, oregano or paprika to your diet may actually lower your triglyceride (fat in the blood) levels and reduce the unhealthy effects of a high-fat meal. A study conducted by Penn State University found that spices could reduce a person’s triglyceride response by up to 30 percent as compared to the same meal without spices added.

Study on Spices Effect on Triglycerides

Researchers served high-fat meals on two separate occasions to six men between the ages of 30 and 65 who were generally healthy but overweight. Two tablespoons of spices were added to one meal while the second meal was the same food minus the spices. Spices used in the one meal were oregano, turmeric, rosemary, cloves, black pepper, paprika and garlic powder. These spices were chosen for their high antioxidant activity. For three hours after each meal, blood was drawn from the participants every 30 minutes. The researchers found that antioxidant activity in the blood increased by 13% and insulin levels decreased by 20% in response to the meal that contained spices.

Why Spices For Lowering Triglycerides

Spices have been proven to contain high quantities of antioxidants which fight against oxidative stress that damages cells in the body. It is known that oxidative stress contributes to chronic diseases like heart disease, arthritis and diabetes. Reducing the damage through a diet rich in antioxidants is one way to prevent or reduce damage from oxidative stress. The other good news about spices is that they are low-calorie and an excellent way to flavor foods. Spices can replace high-fat butter, sour cream and salt when flavoring your favorite foods like potatoes, bread and pastas.

The researchers say that adding the spices also did not cause any form of stomach upset. The next time you cook, try using spices and herbs in your meals to flavor your food and enjoy their healthy effects.

Sources:

Science Daily: Antioxidant Spices, Like Turmeric and Cinnamon, Reduce Negative Effects of High-Fat Meal; August 2011

Journal of Nutrition: A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men

More on this topic:

Cinnamon Supplements for Heart Disease

Eating Blueberries Fights Atherosclerosis

Eating a Healthy Breakfast May Prevent Childhood Colds and Flus this School Year

2011-08-09T22:25:00.001-05:00

A healthy breakfast may help
prevent your child from becoming
ill this school year.
Photo: Andres Virviescas

By Deanna Lynn Sletten

Every fall when school begins children come in contact with a variety of germs and bacteria that result in them becoming sick and spreading it to the entire family. According to the St. Louis Children’s Hospital, children in school average five or six colds a year on top of experiencing flu two to three times a year. The good news is you can start building your child’s immune system and lower his risk of colds and flu by simply ensuring he is eating a healthy breakfast each morning.

Eating a Healthy Breakfast

Eating a balanced, healthy diet is certainly a way to build up your child’s immune system and feeding your child a healthy breakfast is a good start to building up their defenses against colds and flu. The best part is that a healthy breakfast is easy to make. It doesn’t take too much effort to give your child a bowl of cereal, some fruit or yogurt and milk – and that is all you need for a healthy breakfast. Surprised? You shouldn’t be. Most cereals, even ones that children like, are fortified with essential vitamins and minerals that are necessary for a strong immune system. In fact, many cereals contain 25% to 50% of the daily requirements of vitamins and minerals. Add an 8 ounce glass of low-fat milk and your child is getting 25% of the calcium and vitamin D they need. Include a handful of blueberries or strawberries or a banana, and that increases the amount of vitamins and minerals that will build up your child’s immune system. If you child doesn’t like milk, give her flavored yogurt that contains probiotics which also work to fight of illness. A simple, healthy breakfast will help start your child’s day right and fight to prevent illness.

Other Ways to Prevent Colds and Flues in Children

A healthy breakfast is just one way to build up your child’s immune system and prevent colds and flues, but there is much more you can do. Make sure your child eats healthy all day long by getting enough fruits, vegetables, whole grains, protein and low-fat dairy products. Limit the amount of sugar in your child’s diet because too much sugar can weaken the immune system. Ensure your child gets enough exercise each day (at least 30 minutes) and sleeps at least 8 hours a night (10-12 if he is 5 or under). Lastly, teach your child the importance of hand washing and not to share food or drinks with other children so germs cannot spread easily.

Young children are sure to get sick at some point during the school year but by building up their immune systems, you can reduce the amount of illnesses your child brings home. Start out by feeding your child a healthy breakfast and work on an entire health routine to help prevent your child from getting sick this school year.

Sources:

St. Louis Children’s Hospital: Preventing Illness when Kids Go Back To School; Diane Williams

Eating Nuts May Help Manage Type-2 Diabetes

2011-07-16T14:27:00.000-05:00

Photo: Zsuzsanna Kilian

By Deanna Lynn Sletten

We all know that nuts are a great source of protein, good fats and full of nutrients but now researchers have found they are beneficial in helping control type-2 diabetes. New research published in the online journal Diabetes Care reported that people with type-2 diabetes who replaced one carbohydrate with a serving of nuts per day reduced their glycosylated hemoglobin (HvA1c) test by two-thirds without adding any weight gain.

Study on Nuts and Type-2 Diabetes Control

Dr. David Jenkins of the University of Toronto and St. Michael’s Hospital and his team of researchers divided a group of people with type-2 diabetes into three groups. One group received a supplement that was a mixture of nuts (unsalted, raw), another group received a supplement that was muffins and the third group received a supplement with a mixture of muffins and nuts. The group who had the nut-only supplement showed the greatest improvement in blood glucose control. In addition, this group experienced reduced LDL cholesterol (bad cholesterol). The other two groups did not show any improvement in blood glucose control; however the group with the muffin/nut mixture did also experience lower LDL levels.

Health Benefits of Nuts

Through the years numerous studies have found nuts to be a nutritious, healthy part of the diet. Nuts are rich in protein, fiber, antioxidants (vitamin E and selenium), plant sterols and good fats – monounsaturated and polyunsaturated fats. They are healthy for the heart because they lower bad cholesterol. Even though nuts are high in calories and fat, eating a handful a day in place of an unhealthy snack can reap you many health benefits.

So, what type of nuts should you eat? The healthiest nuts are ones that are raw, unsalted or dry-roasted. The above study used a mixture of almonds, walnuts, hazelnuts, peanuts, cashews, pistachios, pecans and macadamia nuts. Any of these nuts, eaten in moderation each day, are beneficial for a healthy diet.

Sources:

Science Daily: Eating Nuts Daily Could Help Control Type-2 Diabetes and Prevent Complications, Study Suggests; July 12, 2011

Health Castle: Health Benefits of Nuts

Lose Belly Fat Faster on Reduced Carb Diet, New Study Finds

2011-06-29T20:59:00.000-05:00

Low-carb diets promote eating a variety of meat, poultry
and eggs.
Photo: Rob Owen-Wahl

By Deanna Lynn Sletten

Low-carbohydrate diets for weight loss have been found effective for many years but new research also finds that reducing carbs in the diet can help reduce that stubborn belly fat faster than a reduced calorie diet only. Barbara Gower, PhD of the University of Alabama, Birmingham, presented her research on the results of a reduced carb diet at the 93rd Annual Meeting of The Endocrine Society in Boston.

Study on Carbs and Belly Fat Loss

Gower’s study consisted of 69 overweight women and men who were otherwise healthy. The participants were placed on two eight-week diets where their food was supplied – the first eight weeks was a weight management diet and the second eight weeks was a weight loss diet. Half the subjects were placed on a traditional low-fat diet while the other half was placed on a reduced carbohydrate diet. The participant’s body fat was measured before each phase of the study and afterward.

After the weight management phase it was found that the participants who were on the reduced carb diet had 11 percent less belly fat than the participants who were on the low-fat diet. After the weight loss phase, all participants experienced weight loss, however, those on the reduced carb diet had a greater loss of body fat by 4 percent. The study showed that a moderate restriction of carbohydrates helps people lose more fat while maintaining their lean muscle.

Is a Low-Carb Diet Healthy?

Low-carb diets generally limit breads, rice, grains, starchy vegetables, fruit and sugar and promote eating meats, fish, non-starchy vegetables, eggs and poultry. The diet is meant to lower your blood sugar levels so the body can burn stored fat for energy. Proponents believe a low-carb diet will reduce your risk of type-2 diabetes, heart disease, stroke and coronary artery disease.

While this type of diet will help you lose weight, the Mayo Clinic suggests it is not healthy to eat this type of diet on a regular basis. The body needs the fiber from eating fruits, vegetables and whole grains and the increase in saturated fat from a low-carb diet can increase your risk of heart disease. If you choose to use a low-carb diet to lose weight, the Mayo Clinic suggests reintroducing fruits, vegetables and whole grains into your daily diet once you have reached your goal weight.

Sources:

Science Daily: Cut Down on “Carbs” to Reduce Body Fat, Study Authors Say

Mayo Clinic: Low-Carb Diet

The Truth about Calorie Restriction and its Relation to Unsaturated Fats

2011-06-25T15:14:00.000-05:00

Photo: Cuneight

By Maria Rainier

Calorie restriction has been one main method people believe lengthens and improves life; as well, unsaturated fats have been promoted as essential. Based on a study done in 1987, we should look deeper into why, for human beings, calorie restriction and unsaturated fats can lead to detrimental effects, and a life no longer than average.

What the Study Is Stating

Basically, what this study is stating is that calorie restriction can inhibit compounds (malondialdehyde and lipid hydroperoxides, which increase as we age) in our body that cause stress in reaction to lipid oxidation. In other words, fats which are unstable (unsaturated fats) inside the body are less likely to oxidize when under extreme food restriction. The more saturated, or preserved fats, in the mitochondria of juvenility are allowed to last longer in animals fed restricted diets than seen during aging animals on a non-calorie restricted diet. What this means is that, as a result of the cells being more saturated, the mitochondrial respiration is faster, and the animal has a faster metabolism and therefore a longer life.

PUFAs Incompatible with Speedy Metabolism

Having an understanding for the effects calorie restriction has on mitochondria, we should notice that unsaturated fats are not compatible with a fast metabolism. There are various diseases and health issues associated with a low functioning thyroid and free fatty acid oxidation, such as cancer and sterility.

Polyunsaturated fats are seen in high amounts in animals which thrive in very cold environments - as seen in fish - where it is necessary to have a slow metabolism in order to survive. Rodents will not go into hibernation (when metabolism must be low) without enough polyunsaturated fat stored in their bodies. Hypothyroidism (which is tied to low metabolism) actually increases serotonin, which is very important to hibernating animals. As human beings, however, we should be concerned with any form of serotonin excess and low thyroid function. The hormone estrogen is another factor which increases polyunsaturated fat formation within the body, and is part of other studies done on calorie restriction and its effect on fertility (it was shown to prevent infertility.)

Calorie Restriction is Misleading As Health Advice

In all reality, we have been misled to believe that we are to live longer lives through calorie restriction, based on the thought that it actually slows down metabolism. This study done in 1987, among other studies, has shown that because of the increase in fats harmful to thyroid and metabolism, calorie restriction can actually increase metabolism under certain circumstances. The same effect can be done through simply limiting unsaturated fat supply regardless of calories eaten. A gerontologist named Roy Walford, who highly approved of calorie restriction and practiced it himself, died of the brain disease ALS (Lou Gehrig’s disease). So in reality, we should be approaching the thought and applying the results of calorie restriction (lack of unsaturated fatty tissue) in a way that is not also detrimental to health.

Saturated fats have been under extreme scrutiny in the mainstream media for various political reasons based on profit. These fats are actually the most protective for our cells and for the health of our metabolism. Ensuring that we have healthy thyroid function through diet and lifestyle is the best possible way to ensure a long and fruitful life.

Source:

Biochem Biophys Res Commun. 1987 Jun 30

Bio: Maria Rainier is a freelance writer at First in Education where recently she’s written on dentist careers along with a piece on online highly automated systems programs. In her spare time, she enjoys yoga, playing piano, and working with origami.

Olive Oil in Your Diet May Prevent Stroke

2011-06-22T00:06:00.000-05:00

Olive oil in your diet may prevent risk of stroke.
Photo: Ramon Gonzalez

by Deanna Lynn Sletten

A recent study published in the June 2011 online issue of Neurology found that people who regularly added olive oil to their diet were less likely to have a stroke. In past studies, olive oil has been considered effective in fighting against high blood pressure, high cholesterol, obesity and diabetes. Researchers are not yet sure what element in olive oil is effective in protecting the heart but do believe it plays a role in staying healthy.

Study on Olive Oil and Stroke Prevention

Cecilia Samieri, PhD, the author of the study, and fellow researchers studied medical records of 7,625 people age 65 and older who had no history of stroke and lived in three cities in France: Dijon, Bordeaux and Montpellier. Participants had marked down if they had no use of olive oil in their diet, moderate use of olive oil or extensive use. The leading type of olive oil used was extra virgin olive oil. After 5 years, 148 people had experienced a stroke. The researchers found that those participants who used olive oil regularly were 41 percent less likely to experience a stroke as compared to those people who never used olive oil.

Why Olive Oil is Good For Your Heart

Olive oil is high in fat and calories, so how can it be effective in protecting your heart and preventing stroke? According to Dr. Donald Hensrud of the Mayo Clinic, olive oil is one of the ‘good’ fats. Olive oil contains monounsaturated fatty acids which have been found beneficial in lowering cholesterol, preventing blood clots and leveling blood sugar levels. However, Hensrud does warn that olive oil is high in calories and should be used in moderation. If you use olive oil instead of butter or margarine or in place of high-fat salad dressings, then you are sure to enjoy the health benefits.

Sources:

Science Daily: Using Olive Oil in Your Diet May Prevent a Stroke

Mayo Clinic: Olive Oil: What are the health benefits?; Dr. Donald Hensrud

Are Natural Ways to Induce Labor Safe?

2011-06-20T21:25:00.000-05:00

Photo: Simona Balint

By Deanna Lynn Sletten

A recent study published in the June 2011 issue of Birth found that many pregnant women try natural ways to induce labor in the last weeks of pregnancy. Their means of inducing labor generally do not come from the advice of their doctor but instead is passed down to them through family, friends and even the Internet. The question is: can you induce labor through natural means?

Study on Naturally Inducing Labor

Jonathan Schaffir, of Ohio State University wanted to find out if women were using natural techniques to start their labor and what techniques they were using. He surveyed 201 women who had their baby at Midwestern hospital asking them if they had tried to induce labor naturally and listed ways in which they might have induced labor. The list of natural ways to induce labor included walking, exercise, masturbation, sexual intercourse, nipple stimulation, enemas, laxatives, eating spicy food, acupuncture, starvation and herbal preparations. Of the 201 women surveyed, 102 responded that they did try some form of naturally inducing labor. The most popular ways that women tried to induce labor were walking, sexual intercourse, eating spicy food and nipple stimulation.

Do These Natural Labor Inducers Work?

According to Schaffir, labor cannot begin until the baby produces certain hormones. However, he does concede that nipple stimulation can bring on contractions, although he doesn’t recommend that pregnant women do this to begin labor. Nipple stimulation can cause too many contractions that are hard to control and isn’t necessarily safe. Schaffir also warns against starvation and using laxatives in order to begin labor. These methods can lead to dehydration for the mother and cause fetal bowel movements which are toxic to the baby.

Walking is generally recommended by doctors to women whose pregnancies are overdue, as long as the mother and fetus are healthy. While this may not actually induce labor, it helps keep the mother healthy and strong.

Can you induce labor naturally? The Mayo Clinic states that you cannot induce labor until the baby is ready to be born and the cervix is ready to open. It is also not recommended to try to induce labor before the 40 week mark. If you are several days past your due date, talk to your doctor about what you should, or shouldn’t do if you are looking for ways to help labor on its way.

Sources:

Science Daily: Pregnancy: Walking, Sex and Spicy Food are Favored Unprescribed Methods to Bring on Labor

Mayo Clinic: Inducing Labor

Lack of Sleep May Contribute to ADHD Symptoms in Young Children

2011-06-15T23:52:00.000-05:00

Sleep is important to the growth and development
of babies and young children.
Photo: Benjamin Earwicker

By Deanna Lynn Sletten

Preschool children who are not getting the proper amount of sleep show symptoms of hyperactivity and inattention when in kindergarten according to recent research presented at Sleep 2011 in Minneapolis, Minn., June 14th. The research found that younger children who don’t sleep well were reported by their parents to show symptoms of ADHD when in kindergarten.

Study on How Sleep Loss Affects Children’s Behavior

Researchers used information from the Early Childhood Longitudinal Study – Birth Cohort - which included information on families and children in the U.S. from birth to kindergarten entry. After looking at information from 6,860 children, it was found that the amount of sleep preschool children have is reflected in their development and behavior by the time they reach kindergarten. Children who typically had less sleep than necessary in their younger years were more apt to display symptoms of ADHD including inattention, hyperactivity and impulsive behavior.

Why Sleep is Important to Young Children

From the time a child is born, sleep plays an integral part in their development. According to the National Sleep Foundation, the amount of sleep a child gets directly impacts their mental and physical development. Sleep assists in physical growth of the body and brain, gives the body time to heal, reduces risks for anxiety and depression and contributes to a healthy immune system. Children who do not experience a regular, restorative sleep are more likely to experience more illnesses, anxiety, hyperactivity, behavior issues, trouble learning, moodiness and are at risk of eating problems and obesity.

How Much Sleep Does Your Child Need?

Infants tend to get the sleep they need because they are not usually disrupted by fear, separation anxiety or other problems as older children are. Toddlers 1-3 years old need 12-14 hours of sleep every 24 hours between nightly sleep and naps. Preschoolers 3-5 years old should get 11-13 hours a night and children age 5-12 need 10-11 hours of sleep. If you child has difficulty getting to sleep or staying asleep through the night, talk to your pediatrician to find out what you can do to help your child get a good night’s sleep.

Sources:

Science Daily: Sleep Loss in Early Childhood May Contribute to the Development of ADHD Symptoms; June 15, 2011

National Sleep Foundation: Children and Sleep

Eating Apples May Prevent Muscle Weakening as You Age

2011-06-07T16:05:00.000-05:00

Photo: Emin Ozkan

By Deanna Lynn Sletten

We all know that an “apple a day keeps the doctor away” but it may also help you maintain muscle as you age. A recent study published in the June 2011 issue of Cell Metabolism found a component in apple peels that helps to prevent muscle wasting in mice. Researchers hope that this component will work for humans as well.

Study on Apples and Muscle Building

Researchers from the University of Iowa in Iowa City found, through testing, that ursolic acid, which is found in apple peels, may counteract muscle weakening. They then gave ursolic acid to mice. When ursolic acid was given to healthy mice for several weeks, their muscles grew. The mice also became leaner and had lower blood levels of glucose, cholesterol and triglycerides. This proved that eating healthy foods, like apples, not only prevented muscle wasting with age but also helped the body become healthier in other aspects.

Eat Apples for a Healthier Body

Although ursolic acid has yet to be studied on humans for its health benefits, we already know that eating apples and other fruit and vegetables on a regular basis increases overall health. Apples are naturally low in calories, have no bad fats and no cholesterol and contain fiber and complex carbohydrates. They are also high in vitamins A, C and K and contain small quantities of many other vitamins. Apples are also a good source of omega-3 and omega-6 fatty acids – the good fats. As part of a meal or as a snack, apples offer the body numerous health benefits. Studies have found that apples protect bones from osteoporosis, lower the risk of developing certain cancers, lower cholesterol and help manage diabetes.

Although researchers are not yet sure of the daily portion of apples a person will need to prevent muscle weakening, it can only benefit you to eat at least one apple a day.

Source:

Science Daily: Apple Ingredient Keeps Muscles Strong: Component of Apple Peels Found to Help Prevent Muscle Weakening in Mice; June 7, 2011

Energy Drinks are Not for Children and Teens and Sports Drinks are Rarely Necessary

2011-06-05T00:13:00.000-05:00

Children and teens should stick to water for
rehydration and skip sports drinks.
Photo: Nat Merry

By Deanna Lynn Sletten

A new report published by the American Academy of Pediatrics states that children and teens should not consume energy drinks because the high levels of caffeine in them is dangerous to young people. Sports drinks should not be misused by young people and only consumed during intense physical activity. It is important for parents to know the difference between energy and sports drinks and when it is okay for young people to drink a sports drink.

The Difference between Energy and Sports Drinks

Energy drinks and sports drinks are not interchangeable. Energy drinks are used to increase energy like a “pick-me-up” when you are dragging during the day. Adults use energy drinks in place of coffee to “wake up” in the morning or revive energy during the day. Energy drinks do not rehydrate the body like water or sports drinks do during physical activity. Caffeine and carbohydrates are the main ingredients in energy drinks that supply the quick burst of energy.

Sports drinks contain potassium, sodium, minerals, some vitamins and carbohydrates to replace what is lost in the body through perspiration during intense physical activity. Sports drinks are a good way to rehydrate the body during exercise and are safe in limited amounts for children and teens. However, while they may sound like a healthy drink, they really aren’t the best way for children and teens to get their minerals and vitamins. Sports drinks are packed with carbohydrates that come form glucose and fructose and may supply young people more calories than are necessary.

Why Energy Drinks are Dangerous for Children and Teens

Energy drinks get their energy from high concentrations of caffeine and other caffeinated substances like guarana, taurine and ginseng. Most energy drinks contain 500 milligrams or more of caffeine per serving – much too high an amount for young people to drink. One sports drink may have as much caffeine as 14 regular sodas. What is even scarier is the fact that caffeine is considered toxic when taken in doses of 200-400 milligrams and most energy drinks contain much more than that amount. Consumption of high levels of caffeine in children and teens can lead to negative development of the neurologic and cardiovascular systems. For these reasons, energy drinks should never be consumed by children and teenagers.

What about Sports Drinks?

Sports drinks should be limited to times when children or teens are involved in intense physical activities like exercise or sports. Sometimes your pediatrician may suggest your child drink a sports drink when he is ill and at risk of dehydration. During times of mild exercise or exertion, it is recommended that children and teens rehydrate with water and skip the sports drinks. Sports drinks should also not be used as an everyday beverage for young people because of the high concentrate of carbohydrates from sugary sources. At meal time and in-between, let children get their calories from low-fat milk, fresh juice and water.

Sources:

American Academy of Pediatrics: Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, Says AAP; 5/30/11

Journal of the American Academy of Pediatrics: Clinical Report – Sports Drinks and Energy Drinks for Children and Adolescents: Are they Appropriate?

Lack of Sleep May Cause Children to Become Overweight

2011-05-27T23:25:00.000-05:00

Photo: Carla Peroni

By Deanna Lynn Sletten

Young children who do not get enough sleep may be at risk of becoming overweight as they grow older reports researchers from New Zealand in the May, 2011 British Medical Journal. The researchers found that fat mass in young children was less in those who had enough sleep and higher in children who had less sleep.

The Study on Lack of Sleep and Weight Gain

The researchers studied 244 children starting at age 3 and ending at age 7. They measured the children’s weight, height, BMI, and body composition every six months during the time of the study. They also tracked how much sleep as well as physical activity each child had as well as their dietary intake. The study found that children who slept less than the average range (11 hours a day/night) were more likely to be overweight by age 7. They also found that for every hour of additional sleep, children were 61% less likely to be overweight. Researchers note that children who slept less had a higher fat mass in their BMI than the other children.

How Many Hours of Sleep do Children Need?

The younger a child is the more sleep he needs. Children ages 1-3 need between 12 and 14 hours of sleep each day between night sleep and naps. Children ages 3-6 should have between 10 and 12 hours of sleep and children ages 7-12 should get 10 to 11 hours of sleep each night. Of course, all children are different and have different sleep needs. These times should be used as a guideline only.

The correlation between sleep and weight has been proven in many studies so it wasn’t surprising to the researchers that lack of sleep affects a child’s weight. By making sure your child gets adequate sleep for his age range, you are giving him the best chance toward becoming a healthier teen and adult.

Sources:

Science Daily: Children Who Sleep Less are More Likely to Be Overweight, Study Finds

WebMD: How Much Sleep do Children Need?

Health Benefits of Lecithin

2011-05-19T21:21:00.000-05:00

Egg yolks are a good source
of lecithin.
Photo: Carlos Zaragoza

By Deanna Lynn Sletten

Lecithin has long been touted to prevent many illnesses and diseases as well as prevent memory loss and assist in weight loss. Lecithin is a compound of choline and inositol that is found in every living cell as a primary part of the cell membrane. Among other functions, lecithin transports fats and bad cholesterol through the blood stream to keep them from attaching to the walls of the heart, arteries and veins. While lecithin can easily be consumed through eating a healthy diet, supplements are also available as well as powder and granular forms. Here is an overview of the health benefits of lecithin.

Lowers Cholesterol and Promotes Heart Health

Lecithin does work to move fat and bad cholesterol through the blood stream so it doesn’t stick to artery walls, thus keeping fat from clogging arteries. For this reason lecithin does help lower bad cholesterol and help keep arteries from clogging up promoting improved cardiovascular health. For years, doctors have prescribed adding lecithin to the diet to stay heart healthy with positive results.

Aids in Weight Loss

Because lecithin assists in the breakdown of fat it is believed to be beneficial for weight loss. However, even though lecithin assists in keeping fat from attaching to artery walls, it doesn’t actually flush the fat from the system. Lecithin is healthy for many reasons but researchers do not yet have proof that it will actually help you lose weight.

Promotes Liver Heath

Lecithin has been proven to be effective in liver health. Because lecithin moves fat through the blood stream and breaks it own, it prevents fat from attaching to the liver. This helps to prevent such liver diseases as cirrhosis.

Improves Brain Function

Studies and tests have been effective in showing the benefits of lecithin on brain function health. Lecithin provides an important substance that helps brain cells continue to communicate effectively. It is this substance, called acetylcholine, which is found to be lacking in Alzheimer’s patients. Increasing lecithin in the diet can help not only those suffering from Alzheimer’s disease, but also boost memory for people as they age.

Improves Reproductive Health

Lecithin is important for fetus development in the womb, especially for the development of the brain and nervous system. Pregnant women should consult their doctor before adding lecithin to their diet.

Other Benefits of Lecithin

Lecithin contains essential fatty acids that decrease the risk of cell membranes hardening. For this reason it may be beneficial in helping reduce the pain of arthritis. It has also been found to promote gallbladder health and prevent gallstones. Some even believe lecithin helps boost performance in endurance sports, although this has yet to be proven.

Adding Lecithin to Your Diet

Your body only needs 30 to 50 grams of lecithin each day to enjoy its health benefits. You can easily get this through eating foods which contain lecithin such as egg yoke, wheat germ, soybeans, fish, legumes, peanuts, whole grains and yeast. Supplements in capsule form are also available as well as powder or granules which can be added to food. Taken in small doses, lecithin has no side-effects. However, if taken in high doses it can cause diarrhea, weight gain, headache, nausea, gastrointestinal problems, vomiting and dizziness. Always talk to your doctor first before adding any supplements to your diet.

Lecithin sounds like a miracle supplement but in reality it is just one more component necessary in the human diet for the body to function properly. You can easily enjoy the health benefits of lecithin by eating a healthy diet and adding lecithin enriched foods or supplements in the proper amounts.

Sources:

Lecithin Benefits

Vitamins: Boost for the Brain

Are Kava Products Safe?

2011-05-03T00:20:00.001-05:00

Many products contain kava.
Wikimedia Commons

By Deanna Lynn Sletten

A recent report in the American Journal of Emergency Medicine stated that the consumption of kava tea by one patient led to the beginnings of kidney failure as well as muscle breakdown and extreme fatigue. While it is rare for kava to be linked to kidney failure, kava has been linked often in the past to liver damage. Both the Centers for Disease Control and Prevention and the U.S. Food and Drug Administration have put out warnings in the past about the danger of liver and kidney toxicity occurring from the use of products containing kava. Products containing kava are widely advertised as a natural remedy for anxiety and other health issues but are they safe to use?

What Kava is and Why People Use It

Kava (also known as Kava Kava) is derived from the root of the plant Piper methysticum which is found on several of the islands in the South Pacific. People of the Hawaiian Islands have used kava as part of a ceremonial drink for over 3,000 years. It has an intoxicating effect without the loss of cognitive performance. In fact, a 2004 study found that kava may actually improve cognitive performance while improving mood.

Although kava has been around for thousands of years, it wasn’t until the 1980s that it became popular as a remedy for anxiety, insomnia, restlessness, headaches and tension as well as for relief of menopausal symptoms. Herbal supplements became available including tinctures, extracts and capsules. Kava is also available as a tea and in powder form.

Dangers of Using Kava

It is widely known by the scientific community that kava can be toxic to the liver and kidneys, but since it is regulated as a food item instead of as a drug, it has not been banned in the U.S. In 2002, the use of kava was restricted in Europe, Canada and the United Kingdom because of the potential harm to the liver. One study in 2008 by the University of Sydney found that one of the main ingredients in kava, kavain, affected the structure of the liver including the constriction of blood vessel passages, narrowing of blood vessels and retraction of the cellular lining. Kavain also negatively affected the immune system. Several other studies in 2008 found kava to have toxic effects on the body when taken in excess.

Can Kava be Used Safely?

In February 2011, kava experts called upon the global community for guidelines to be implemented for the safe use of kava. Their goal is to place quality control measures on the plants that are used to make kava products as well as safety guidelines for dosing and continued studies of kava. It is believed that kava can be a safe and effective treatment when used properly. The overuse of kava, however, is discouraged.

The recommended dose of kava per day is 250 milligrams (mg) of kavalactones (the active chemicals). Most kava supplements give a dose in milligrams of kava alone; however check the ingredients on the bottle to see how many milligrams of kavalactones are in each capsule and do not exceed 250 mg. Also, kava extract should be in a water-soluble form. Do not take kava extract if it is an alcohol or chemical form of extract. Never take kava unless under the guidance of your doctor.

Kava has been proven as a safe and effective treatment for depression, anxiety, tension, headaches, insomnia and menopausal symptom relief when taken properly and under the care of a doctor. By treating kava as a drug and taking the proper precautions, you should be able to safely use products containing kava.

Sources:

ScienceDaily: Medical Sleuthing Linked Muscle, Kidney Problems to Kava Tea: April 27, 2011

ScienceDaily: Kava Linked to Liver Damage, New Evidence Shows; February 23, 2008

ScienceDaily: Experts Propose Global Guidelines for Safe Use of Kava; February 27, 2011

University of Maryland Medical Center: Kava kava

Prevent Allergies this Allergy Season

2011-04-25T15:38:00.000-05:00

Prepare for allergy season.
Photo: Evah Smit

By Deanna Lynn Sletten

It’s allergy season again and even if you are a veteran sufferer, there may still be some things you can do to survive the season. Pollen and mold are the main culprits as the days grow warmer and plants begin to grow and bloom. Starting your plan of attack before these allergens come after you will give you a head start against the battle of the allergies.

Take Allergy Medication

Your first defense against allergies is to begin taking your allergy medication before these allergens have a chance to take hold and symptoms begin. Waiting for the watery, scratchy eyes, sneezing, nasal congestion, headaches and drowsiness to begin before taking your medication isn’t recommended. Whether you take a prescription allergy medication or an over-the-counter brand, you should start taking it two to three weeks before allergy season begins. This will prepare your system to fight off those nasty allergens. If your allergy symptoms are not severe you may be able to get by with the many over-the-counter medications available. Corticosteroid nasal sprays, decongestants, antihistamines and allergy eye drops can also help to make you comfortable during allergy season.

Avoid the Outdoors at Peek Times

We all love to open our windows and air out the house as soon as spring appears but once the trees bud and plants peek out of the soil it is best for those with allergies to keep the windows closed. Run the air conditioner instead, both in the house and car. This will keep the pollen to a minimum inside and will also keep your home dry and mold free.

Try to stay indoors during early morning or on humid or windy days. High humidity causes allergies to worsen and wind blows pollen and mold about. Most weather forecasts predict pollen levels in your area so be sure to check it daily so you know when to avoid the outdoors.

Prevent Pollen from Coming Indoors

Pollen makes its way into your house in many ways. People and pets can drag it inside with them. Be sure to wash your hands every time you touch your pet if it is allowed outdoors. If family members have been playing or working outside, ask them to change their clothing when they come inside. This will help to eliminate some of the outdoor allergens from making their way inside.

During allergy season it is best to use your clothes dryer and not hang laundry outside. You may love that fresh, outdoor smell but you won’t enjoy wearing clothes or sleeping on sheets that have been out collecting pollen.

Protect Yourself when Outdoors

Of course you can’t stay inside all the time so be sure to wear glasses or sunglasses outdoors to protect your eyes from pollen. If you’ve been outside for quite some time you may want to shower and change when you come inside to wash away any traces of pollen you have brought in.

Wear a paper mask when you are mowing the lawn or working in your garden. This will help you from breathing in all the pollen and mold you are scattering around.

If your allergies are bothering you no matter what you use, you should see an allergist to work out a program that will help you combat your seasonal allergies. There is no need to suffer when there is help available.

For millions of people allergies are a fact of life but if you take your medication properly and implement a few precautions you can beat those allergies and enjoy the beautiful weather.

Prehypertension: Why it is Important to Manage It

2011-04-14T00:42:00.000-05:00

Prehypertension should be monitored regularly.
Photo: Josh Van Galen

By Deanna Lynn Sletten

Prehypertension is a condition in which blood pressure is slightly higher than normal but not yet diagnosed as high blood pressure. In most cases, a diagnosis of prehypertension is a warning that it is time to make some lifestyle changes to lower your risk of developing high blood pressure (hypertension). If you ignore prehypertension, you increase your risk of developing heart disease which can lead to heart attack, stroke or heart failure.

What is Prehypertension?

Blood pressure readings consist of two numbers, the upper number called the systolic pressure and the lower number called the diastolic pressure. The systolic number tells the pressure in the arteries during a heart beat and the diastolic number tells the pressure in the arteries between heart beats. According to the National Heart, Lung and Blood Institute, a normal blood pressure reading is 120/80 or lower. A systolic pressure reading of 121 to 139 or a diastolic pressure reading of 81 to 89 is considered prehypertension. If either number is above the normal range, even if one of the numbers is normal, it is still considered prehypertension.

Diagnosing prehypertension can be difficult because generally there are no symptoms. Taking several blood pressure readings over a period of time is the only way to determine if you are prehypertensive. But just because there are no symptoms, it doesn’t mean that prehypertension is not dangerous to your health. A continuous raise in blood pressure, no matter how low, can slowly damage blood vessels and arteries. And if risk factors for prehypertension are ignored, it can quickly turn into high blood pressure.

Controlling Prehypertension

If you have been diagnosed with prehypertension, your doctor may suggest some lifestyle changes that will help lower your blood pressure numbers. According to the Mayo Clinic, these lifestyle changes include:

Losing weight. Being overweight or obese causes the body to need more blood to supply nutrients and oxygen to the tissues which in turn places more stress on your arteries and blood vessels. Losing as little as 5 to 10 pounds can make a significant difference in your blood pressure.
Eat a healthy diet. A diet full of fat and cholesterol not only packs on the pounds but can cause plaque to build up in your arteries and raise blood pressure. Choose healthier foods including vegetables, fruits, low-fat dairy and whole grains.
Reduce salt in your diet. Not only should you limit how much table salt you use, but watch the amount of sodium that is in packaged, canned, frozen and prepared foods you eat. You should aim for no more than 1,500 milligrams of salt per day.
Add exercise to your lifestyle. Not only will exercise help you lose weight, but it will also help lower your blood pressure. The American Heart Association suggests doing at least 30 minutes a day, five days a week of some form of exercise.
Reduce alcohol intake. Alcohol can cause you to gain weight and raise your blood pressure. The Mayo Clinic suggests no more than two drinks a day for men and one drink a day for women.
Stop smoking. Nicotine is a stimulant that raises blood pressure. According to a study published in CA: A Cancer Journal for Clinicians, a 35-year old male who quits smoking can expect to live 7 to 9 years longer while a 35-year old female will live 6 to 8 years longer.

Your doctor may suggest taking medication for prehypertension if you have diabetes, cardiovascular disease, a family history of heart disease, or kidney disease.

Prehypertension is a serious condition and should not be ignored. If your doctor has diagnosed you with prehypertension, talk to him about ways to lower your blood pressure so you can reduce your risk of high blood pressure and lead a healthier life.

Sources:

Mayo Clinic: Prehypertension: March 22, 2011

American Heart Association: Physical Activity

CA: A Cancer Journal for Clinicians: Quitting Smoking Adds Years to Your Life; 2002

Lower Blood Pressure and Heart Disease Risk with an Afternoon Nap

2011-04-12T23:14:00.000-05:00

Sleep is important for good health.

By Deanna Lynn Sletten

An afternoon nap not only restores your energy but may also lower your blood pressure and reduce your risk of cardiovascular disease. A study published in the International Journal of Behavioral Medicine found that taking a 45 to 60 minute nap after a stressful task significantly lowered blood pressure.

Why Naps Have Become Necessary

Between longer work hours, shift schedules, everyday anxiety and distractions like the internet and 24 hour television, people today are sleeping an average of two hours less than they did 50 years ago. Unfortunately, being plugged in 24/7 can do damage to our health. Sleep deprivation has been linked to the risk of high blood pressure and cardiovascular disease. However, people who can squeeze in a small nap during the day may be able to reverse the damage.

Researchers from the Allegheny College of Pennsylvania studied 85 university students who were healthy. Splitting them in two groups, they allotted one group 60 minutes in which to nap and the other no time for daytime sleep. The researchers asked the participants to complete a mental subtracting exercise and took measurements of the participant’s blood pressure and pulse rates. At the conclusion of the study, the researchers found that the blood pressure of those who had taken naps had averaged lower than those who did not nap. They concluded that taking a nap facilitated lower blood pressure after a stressful task.

How Much Sleep Should You Get Each Night?

According to the Mayo Clinic, the average adult should try for 7 to 9 hours of sleep each night to stay alert and healthy. However, each person has different needs. Some people function fine on 5-6 hours of sleep while others need 9-10 hours of sleep a night. People who sleep soundly probably need less sleep than those who wake up frequently during the night. Follow your body’s lead and do what is right for your needs. If you find you are constantly tired during the day, turn off the television or put down the work and go to bed earlier. Not only will you feel better during the day, but you will be doing your heart a favor.

Sources:

Science Daily: Napping May Help with Blood Pressure Management

Mayo Clinic: How Many Hours of Sleep Are Enough for Good Health?

How Much Vitamin D do you Need? - New Guidelines for Vitamin D Intake

2011-04-07T22:16:00.002-05:00

Sunlight is the best source of vitamin D.
Photo: Eliseeva Ekaterina

by Deanna Lynn Sletten

Over the past decade, vitamin D has been touted as a nutrient that can prevent a multitude of diseases and conditions such as bone loss, cancer, high blood pressure, heart disease, diabetes and more. The amount of vitamin D proposed by many health agencies has been as little as 400 international units per day all the way up to 4,000 IU per day. Because of the vast and varied information out in the public, the U.S. and Canadian governments requested the Institute of Medicine (IOM) to study data about vitamin D and calcium in order to asses what these nutrients actually do and how much people really need to have on a daily basis.

Results of the IOM’s Study on Vitamin D

Surprisingly, the IOM found that most Americans and Canadians, even those who lived in the most northern regions where sun isn’t abundant in winter, did get sufficient amounts of vitamin D through sun exposure and diet. Furthermore, they also found that most people also received adequate amounts of calcium. After studying over 1,000 reports and studies and talking to scientists, the IOM also found that the only reliable scientific proof of health benefits of vitamin D and calcium were to build healthy bones. While other studies showed other health benefits, there were no studies that were deemed conclusive. Therefore, taking large amounts of vitamin D is not only not necessary for most people, but can also be dangerous. Excess vitamin D is stored in the body for later use and too much vitamin D can become toxic in the body and cause health problems.

25% off Solaray Vitamins at House of Nutrition

How Much Vitamin D does the Body Really Need?

According to the November 2010 study results from the IOM, vitamin D intake should be as follows:

Ages 1 year to 70 years – 600 IU per day
Age 71 and older – 800 IU per day

These amounts are recommended for both males and females and pregnant and lactating females as well.

Because the body can make its own vitamin D through the skin from exposure to the sun, the amounts needed per person may vary. For a light-skinned person, all you need is 15 minutes a day in the sun to create enough daily vitamin D. For people with darker skin, it takes longer exposure to the sun. However, you need to spend time in the sun without sunblock in order to absorb vitamin D.

Vitamin D in association with calcium is necessary for healthy bones and you should try to get enough of both nutrients every day. Foods rich in vitamin D include fortified milk, fortified breakfast cereals, yogurt, mackerel, tuna, eggs and salmon. Drinking three 8-ounce glasses of milk each day along with one bowl of cereal or a yogurt will give you your daily allowance of vitamin D and calcium.

Sources:

Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D

Mayo Clinic: Vitamin D: New Recommendations Released

Sudden Cardiac Death in Young Athletes Occurs More Often than Once Believed

2011-04-06T23:06:00.000-05:00

Sudden cardiac death occurs most often to
young males on the basketball court.
Photo: Jeramey Jennene

By Deanna Lynn Sletten

New information released from a study in the current issue of Circulation: Journal of the American Heart Association found that sudden cardiac death is more prevalent than once suspected among young athletes ages 17 to 23. Through examining insurance claims, media reports and records from the National Collegiate Athletic Association (NCAA), the researchers found that one in 43,770 young athletes die each year from a cardiac episode.

Who is most at Risk of Sudden Cardiac Death?

The study found that certain groups of people as well as certain sports place athletes at a greater risk of cardiac death. African-American athletes are at a much higher risk with a rate of one in 17,696 as compared to Caucasian athletes who are at risk with a rate of one in 58,653. Males are more than twice as likely as females to die of sudden cardiac death. Athletes participating in basketball are at the highest risk of sudden cardiac death with swimming, lacrosse, football and cross-country track following behind. Male basketball Division I athletes are at risk by one in 3,000.

Causes of Sudden Cardiac Death

In general, the cause of sudden cardiac death in young athletes is due to an underlying heart condition, the most common being hypertrophic cardiomyopathy (HCM). The Mayo Clinic describes HCM as an inherited disease that causes the heart muscle to become abnormally thick which makes it harder for the heart to pump blood. HCM can also cause problems in the heart’s electrical system which can result in abnormal heart rhythms. HCM can go undetected for years and many people with this disease never have serious problems from it. However, in the case of an athlete, the constant pressure of exercise and running can trigger the heart to go into cardiac arrest.

Other heart conditions may also be the cause of sudden cardiac death in young athletes and most occur at birth and are undiagnosed. These include a hole in the heart, rare arrhythmias, Marfan syndrome, Kawasaki’s disease, abnormal blood vessels, abnormal heart valves and a sudden blow to the chest.

How to Lower the Risk of Cardiac Death in Young Athletes

The American Heart Association believes that, with these new study figures in mind, all young athletes should have a thorough physical examination as well as a detailed family history taken before participating in any sport. For those groups who are at a higher risk of cardiac death, adding an electrocardiogram (ECG) to the physical should be considered. In cases where a relative of the athlete had any form of heart disease, the athlete may also have inherited it and should be screened. Taking these precautions may help lower the incident of sudden cardiac death in young athletes.

Sources:

Science Daily: Sudden Cardiac Death Affects about 1 in 44,000 NCAA Athletes a Year, Study Finds

Mayo Clinic: Hypertrophic Cardiomyopathy

Bio: Deanna Lynn Sletten has been researching and writing articles on the topic of health for online and print media for almost 20 years. She is currently the Minnesota Heart Health Examiner and the National Alternative Medicine Examiner at Examiner.com. She is also actively writing for many other websites as well as for private clients. This article and many other heart-health articles can be viewed on her Examiner page.

Prevent Memory Loss with a Daily Walk

2011-04-05T23:29:00.001-05:00

Walking daily may prevent memory loss as you age.
Photo: Dora Horvath @ Stock.Xchng

By Deanna Lynn Sletten

Walking at least six miles a week may help the brain retain memories as you age. According to a study published in the October, 2010 issue of Neurology – The Journal of the American Academy of Neurology, researchers found that walking six to nine miles a week prevents the brain from shrinking and helps people retain memory. In fact, the study’s author Kirk I. Erickson, PhD, believes that walking may also help prevent the development of Alzheimer’s disease and dementia.

Study on Walking and Memory Loss Prevention

Researchers studied 299 people who had no prior history of dementia. They recorded the number of miles the people walked each week. After nine years, researchers took scans of the participant’s brains to measure their brain size and four years after that they did another scan. The brain normally shrinks as people age, which can cause memory loss. Over the time of the study, researchers found that the participants who walked at least six miles a week dropped their chance of developing dementia by 50 percent.

How Exercise Prevents Memory Loss

Any exercise, including walking, as you grow older helps keep your brain sharp. According to the Harvard Medical School, exercise builds strong lungs which increases oxygen to the brain. Exercise reduces the risk of high blood pressure, high cholesterol, diabetes, factors that can cause stroke which contributes to memory loss. Exercise also increases the amount of neurotrophins in the brain which nourish brain cells. The Harvard Medical School agrees that exercise has proven to reduce the risk of developing Alzheimer’s disease as people grow older.

How Much Exercise will Prevent Memory Loss?

The Neurology study found that walking six miles in a seven-day period was enough to reduce the risk of dementia by 50 percent. That would work out to approximately three-fourths of a mile a day if you walk everyday. The National Heart, Lung and Blood Institute suggest walking or doing some form of exercise at least 30 minutes a day. Breaking exercise down into two 15 minute blocks or three 10 minute blocks a day can also be done for people who cannot exercise the full 30 minutes. Always check with your doctor to make sure you are healthy enough for any type of exercise.

Sources:

Science Daily: Walk Much? It May Protect Your Memory Down the Road; October 14, 2010

Harvard Medical School: Preventing Memory Loss; 2006

Bio: Deanna Lynn Sletten has been researching and writing articles in the topic of health for nearly 20 years in online and print media. She is currently the Minnesota Heart Health Examiner and the National Alternative Medicine Examiner and also writes for Suite101 and She Knows.