Personal Health

Ketogenic Diet

2016-01-15T09:51:00.000-08:00

How to Naturally Cure Acid Reflux

2015-11-30T19:42:00.001-08:00

Charlene Bollinger talks about "The Quest for The Cures"

2015-08-03T12:27:00.001-07:00

Nicholas Gonzalez, MD reveals the truth about chemotherapy

2015-07-26T15:14:00.000-07:00

Explosive: The real reason Holistic Doctors are being killed and vanishing!

2015-07-26T15:13:00.003-07:00

How To Protect Our Self From Disease?

2015-06-26T11:55:00.003-07:00

Good morning viewers, thank's for your patience and reading my blog. I'm almost there to tell a story about a patients who has Stage IV Lung Cancer, and a Breast Cancer.

She want to share how she regain her health after she was diagnose of Stage IV Lung Cancer, and a Breast Cancer.

In the meantime, follow this advice:

If you are healthy then take a glass of smoothie a day, (breakfast).
If you think you are sick take 2 glasses of smoothie a day (breakfast and dinner)

It is easy to prepare and give you with healthy look and fresh.

Read more below you will find some benefits, and how to prevents our body from any disease.

Click the link Smoothie for the procedure.

BENEFITS

Offer calcium if blended with yogurt, milk or soy (alternate)

Provide fiber

Rich in Vitamin C, beta-carotene, potassium, and flavonoids

HELPS PREVENTS:

Cancer

Constipation

Heart disease

High blood pressure

Stroke

FRUIT SMOOTHIES

Fruits are renowned for containing a rich array of vitamins, mineral, and antioxidant nutrients; but sometimes chomping on just an apple, strawberry, or other juicy fruits isn't completely satisfying. For delicious variety, try a smooth, homemade concoctions of fresh fruits blended with other healthful ingredients such as yogurt. A fruit smoothie makes a delicious, nutrient-rich snack or meal.

HEALING IN A FROTHY DRINK

Many people don't get enough fruit in their diets, and a single smoothie can pack two or more servings. Unlike plain juice, smoothies contain whole, pureed fruit, complete with soluble and insoluble fiber such as lignin and pectin, which reduce risk of heart disease and cancer. While nutritional values vary from one smoothie to the next, depending on what you add, even a basic strawberry-banana concoction is rich in potassium (which help control blood pressure), vitamin C, folic acid, and fiber, making it a very potent "portion" for overall health and disease prevention.

Rod Peterson's cancer cured with Baking Soda

2015-05-01T20:05:00.003-07:00

Heal All Cancer With This Diet

2015-05-01T19:19:00.002-07:00

http://thetruthaboutcancer.com/understanding-blood-ph-and-its-critical-role-in-the-prevention-of-cancer/

Living Your Best Life After a Lung Cancer Diagnosis

The Alkaline Myth & Hype- The Acid-Alkaline Truth Exposed

2015-05-01T19:10:00.001-07:00

Can we eat to starve cancer?

2015-04-21T19:17:00.000-07:00

http://video.pbs.org/video/2365450686/

What Causes Cancer? A shocking truth..

Cancer The Forbidden Cures!

2015-04-20T10:45:00.002-07:00

How to Have a Healthy Thyroid

2015-04-11T08:48:00.001-07:00

Thyroid problems - most common thyroid problems, symptoms and treatment.

8 Signs You May Have a Thyroid Problem

How to heal your thyroid and adrenals

The end of Hypothyroid:Heal you Thyroid Gland Naturally

Exercises for Cancer Survivors- “Keep Moving” | Memorial Sloan Kettering

2015-04-03T17:55:00.001-07:00

Exercise Tips in Cancer Survivorship

Keep Moving

Exercise During and After Cancer

Exercise Benefits in Cancer Patients (Full Video)

The Benefits Of A Ketogenic Diet and Its Role In Cancer Treatment

2015-03-31T18:05:00.002-07:00

The Benefits of a ketogenic Diet and its Role in Cancer Treatment

She healed stage 4 melanoma in 1985 with alternative therapies!

2015-03-11T11:53:00.001-07:00

Author Ann Cameron cured her stage 4 cancer with carrot juice, nothing else.

http://www.healthyandnaturalworld.com/warning-signs-prostate-cancer/

Is this a miracle cancer vaccine? Scientists hail breakthrough treatment as a 'game changer'

Study: Apple Extract Kills Cancer Cells, Outperforms Common Chemo Drugs - See more at: http://www.dietoflife.com/study-apple-extract-kills-cancer-cells-outperforms-common-chemo-drugs/#sthash.uEI6EfB5.dpuf

http://www.healthyandnaturalworld.com/avoid-lung-cancer-with-this-vegetable/

Cancer, Candida, Yeast and Fungus The Cure Baking Soda!

http://articles.mercola.com/sites/articles/archive/2013/06/16/ketogenic-diet-benefits.aspx

How Food Affects Mood?

2014-11-30T15:26:00.000-08:00

Did You Know?

An alcoholic drink may change your mood, but not for the better.
Alcohol is a depressant that slows down the body and brain, causing anxiety and irritability.
Low feelings may develop into a deeper form of depression.

How Food Affects Mood

In addition to providing solace and pleasure, food can brighten your day by providing various nutrients that have been shown to affect brain chemicals that influence mood. Foremost among these is serotonin, a neurotransmitter that helps messages move throughout the nervous system. High levels of serotonin are associated with elevated mood, while low levels signal more subdued states. Eating foods whose nutrients boost the production of serotonin can help perk up a drab day. Some foods that may make a difference in your day include:

Bread and Pasta Grain-based such as whole-wheat bread and pastas like linguini, macaroni, and spaghetti are rich in complex carbohydrates, which boost levels of tryptophan, an amino acid that converts to serotonin in the brain. They also contain a number of B vitamins, which help the amino-acid-to-serotonin process take place.
Fish Cold-water fish such as tuna, herring, and mackerel are also high in B vitamins like riboflavin and B12 that help trigger the production of serotonin. Omega-3 fatty acids in fish do the same thing, though the mechanism through which this occurs is still being studied.
Milk As long as milk doesn't produce a reaction due to allergy or intolerance, tyrosine, the protein in it as well as in meats, dairy, and nuts, causes your body to release other neurotransmitters, such as dopamine and norepinephrine. These are stimulating substances to the brain and can help perk you up by making you feel more alert and sharpening your thinking.
Beans Foods such as beans, lentils, and peas not only contain plantbased protein, they are also rich in B vitamins, making them able to affect levels of a number of mood-boosting brain chemicals.
Hot Wheat Cereal Beyond being high in complex carbohydrates, hot wheat cereals are rich in iron. Lack of iron in the diet, a common deficiency, can bring on the blahs by making you feel sluggish and unable to concentrate. Pouring on the milk also provides extra protein. If you prefer cold cereal, many ready-to-eat products are rich in complex carbohydrates, especially when made from whole grains.

Food For Thought

How can you indulge in "sinful" pleasures without going overboard or feeling guilty? Eat slowly. Foods high in carbohydrates and fat slow the release of the mood-enhancing neurotransmitter serotonin. They also slow the signals of hunger satisfaction being sent to your brain. Try to eat only 1 treat in a sitting: Studies find you feel full faster when you eat fewer foods.

How To Beat Stress (Part 2)

2014-11-30T14:41:00.000-08:00

Continuation from (Part 1)

The Anti-Stress Diet

Eating the right foods can help counteract the effects of tension and strain. Simple, whole foods can minimize tension and help you weather life's storms. Start by getting ample amounts of vitamin C, an immune-booster whose levels drop when you're under pressure. Eat plenty of fruits and vegetables, especially oranges, strawberries, brussels sprouts, asparagus, and broccoli. Vitamin B12, which aids in blood cell formation and helps improve nervous system function, can help fight stress-induced fatigue. Get it from fish, eggs lean meats, and milk. Another vitamin, B6, also helps to bolster immunity by increasing the levels of disease-fighting antibodies. But B6, in bananas, prunes, and potatoes, goes even further by raising levels of dopamine, a mood-enchancing chemical in the brain that takes the edge off of anxiety and irritability.

Comfort Foods

Stress puts the body in an extremely agitated state, but the right foods can soothe jangled nerves by evoking feelings of comfort and security. Often, the comfort foods we're most likely to reach for are sweet, creamy, or rich treats. Although they can trigger the release of calming brain chemicals like opioids and serotonin, this is quickly followed by a crash in energy and mood. You're better off with soothing foods that won't leave you lagging later:

Soup Because soup is served hot and takes time to eat, it's a meal you simply can't eat quickly, which forces you to shift into a slower, calmer state of mind. Choose a soup that's rich in vegetables, such as potatoes, carrots, and peas, and you'll help shore up your nutrient reserves. A good bet: chicken noodle soup, which is packed with nutrients and conjures comforting emotions. Warm, savory beef broth is another soothing choice.

Whole-Grain Toast Eating a warm snack like toast topped with marmalade is not only soothing, it also provides fiber, which is important for proper digestion in times of stress, when blood flow is diverted from organs, which can interfere with regularity.

Yogurt Yogurt is satisfying to the sweet tooth, and it's also smooth and easy to diggest, even for people who have trouble processing milk products. It also offers the B vitamin riboflavin, which helps distribute oxygen in the body and aids in tissue growth and repair, minimizing the negative effects of tension and strain. Nonfat yogurt contains about 15 percent of the daily riboflavin requirement and provides slightly more of this nutrient than low-fat or whole-milk varieties. Frozen, nonfat yogurt contains a worthy 10 percent, making it a wise and guilt-free treat in stressful times.

Hearbal Tea A hot cup of ginseng, chamomile, or other herb-based tea induces relaxation quicly and pleasantly. Ginseng helps bolster disease resistance and buffer the body's fight-or flight response. Herbalist call ginseng an adaptogen, meaning it may help normalize body functions such as increased blood pressure and a racing heart, bringing them to lower levels and more relaxed rates. Chamomile and peppermint help quit stomach upset in addition to producing a calming effect. What's more, just sitting down and savoring a cup of tea of any flavor provides a relaxing time-out from the stress of daily life.

Foods to Avoid

A cup of coffee may seem to help you get through a stressful day, but it can actually heighten the tension you feel: Caffeine boosts production of cortisol, a stress hormone that raises blood pressure and heart rate. It can also increase adrenaline, making you feel even edgier and more irritable. Instead, take a break with a cup of decaffeinated herbal tea.

WHAT ARE THE TYPES OF DEPRESSION? (Part 2)

2014-11-30T14:27:00.001-08:00

Continuation from Part 1

Serious depressions-see your doctor or other health care professional right away!

1. Major depression is the most common and serious type of depression. It has a distinct beginning, can occur once, twice, or be recurrent. This condition affects a person's abilities and habits in almost all areas of life. Suicidal thinking or suicide attempts can be a real concern. If you have a major depression, you may have some of these symptoms nearly every day, all day, for 2 weeks or longer:

Feeling sad or crying a lot
Losing interest or pleasure in things you used to enjoy (including sex)
Feeling guilty, hopeless or worthless
Thinking about death or suicide
Sleeping too much, or not being able to go to sleep or stay asleep
Losing your appetite and losing weight (or eating too much and gaining weight)
Feeling very tired or slowed down
Having trouble paying attention and making decisions
Having aches and pains that don't get better with treatment

2. Bipolar illness involves cycles of depressive symptoms that alternate with mania. During manic episodes, people may become overly active, talkative, euphoric, and irritable.

3. Pospartum depression (PPD) is prevalent in approximately 10% of mothers in the first year after giving birth. PPD is caused by a rapid change in hormones after giving birth. In its mild form, it is called the "baby blues." If it lasts over a month, it can become very serious, endangering both the health of the mother and the baby.

Other mood disorders

Dysthymia is a chronic mild depression. People with dysthymia frequently lack a zest for life, living a joyless and fatigued existence. Some with dysthymia report that "things are going great" in their life and do not understand why they are depressed. Major depression may accompany dysthymia, which is sometimes termed "double depression."
Seasonal affective disorder (SAD) is a kind of depression that occurs during the specific seasons or times of the year when there is less sunshine.
Premenstrual dysphoria disorder (PDD)--previously called PMS--is a condition which causes women to experience mood changes in the weeks prior to their menstrual period, due to hormonal changes.
Situation depression is the feeling of situational blues after a specific event such as conflict at work, a speific loss (such as a death or divorce), or a particular financial stress.

5 Types Of Headaches

2009-05-06T16:52:00.000-07:00

5 Types Of Headaches

2009-05-06T16:48:00.000-07:00

A headache, one of the body's most powerful alarm signals, is often a sign of physical or psychological overload. There are several types of headaches, and they differ according to how and where the pain occurs. These include tension, cluster, simple and combination headaches and migraines-an especially intense form that is often accompanied by nausea and impaired vision. The pain can be triggered by many things. A common cause of headache is tense muscles in the head or neck. Headaches may also be a symptom of stress, caffeine withdrawal, allergies, certain infectious diseases of the result of too much alcohol. Constricted or expanded blood vessels, as well as altered pressure in the head (which may occur when the weather changes), can also produce headaches. Natural methods-including relaxations exercises, massage and homeopathic remedies-can often be as effective as standard medications in preventing or relieving the pain caused by the different forms of headache.

Types Of Headaches

1. Simple headache - Hammering, buzzing, pulsing in the head. Causes:stress, sensitivity to weather or changes in atmospheric pressure, high blood pressure, fever or lack of oxygen.
2. Tension headache - Dull, oppressive pain occurring in the temples. Begins at the back of the head and neck or in the forehead and spreads throughout the head. Causes:muscular tension or bad posture.
3. Cluster headache - Piercing, burning pain, which occurs on one side of the head and always in the same place. Cause:unknown.
4. Migraine - Pains is usually on one side of the head only. Often accompanied by nausea, vomiting and vision problems. Causes:hereditary factors or circulatory disturbances in the brain.
5. Combination headache - Dull oppressive pain that usually begins in the morning and reoccurs between migraine attacks. Cause:unknown.
Some cases of migraines are preceded by the presence of certain warning signs, including sensations of flashing lights or zigzag lines. The appearance of these ominous warning signs, called an aura, foreshadows the occurrence of a migraine. The actual headache usually occurs within 20 minutes of the warning signs on the opposite side of the head. Although the aura is usually characterized by visul stimuli, sometimes it can take the form of other sensations, such as the detection of odor, lingual difficulties, disorientation, tingling, or numbness.

A Helpful Headache Remedy

Run yourself this warm bath to alleviate tension and relax blood vessels. Combine the following essentials oils with an emulsifier (cream or honey): 3 drops of chamomile, 3 drops of lavender and 3 drops of rosemary. Add the mixture to the bathwater.

What You Can Do: Headaches can be alleviated by cold compresses, bath, acupressure and relaxation techniques. You should minimize your exposure to external stimuli, exercise in fresh air and abstain from smoking and alcohol.

Relaxation and avoidance of stimuli Create a soothing environment, free of such external stimuli as light and noise. Ventilate the room; a fan will help circulate the air (but don't let it blow directly on you). Close the windows and draw the blinds. Turn off the radio and TV and unplug the phone. If the area still noisy, put cotton balls or ear plugs in your ears. Consciously try to relax, preferably with the aid of a relaxation technique, such as yoga.

Help from acupressure Use your thumb and index finger to press against the bridge of your nose at the corners of your eyes. Or, rub the center of the fleshy webbing between your index and thumb.

Herbal remedies Speak with a nutritionist or doctor about taking herbal supplements to prevent headaches. It is thought that kava kava can relieve tension headaches, and feverfew and gingo biloba are often recommended to prevent migraines.

Extra Tip

This time-tested home remedy can provide quick headache relief. Put a few drops of fresh lemon juice into a cup of black coffee and drink it in small sips. Warning:This is not for people with sensitive stomachs!

Poultices for Pain

Cold compress moisten a cloth with cold water, put 2 drops of peppermint oil on it and apply it to the painful area for about 15 min.
Potato poultice Cut 2 large, unpeeled potatoes into quarters and boil until tender. Mash them and press out the excess moisture. Wrap the warm mixture in a cloth; place it on the back of the neck for about 15 min.
Horseradish poultice Add a small amount of water to finely grated horseradish. Wrap it in a cloth; apply it to the neck for not more than 5 min. This will stimulate the skin, which helps extinguish headache pain. If your skin is sensitive, spread cream over your neck before applying the poultice.

HOW TO MANAGE ARTHRITIS?

2009-05-06T10:03:00.000-07:00

What Is Arthritis

Arthritis refers to more than 100 different conditions that cause pain, swelling, and limited movement in joints and connective tissue throughout the body. It is usually chronic-once you contrast arthritis, it last a lifetime. Fortunately, you can control your symptons.

It is often considered a disease of the elderly, but there are many types of arthritis that actually strike all age groups: In fact, two-thirds of people with arthritis are under age 65. For nearly 3 million Americans, including children, the pain, stiffness, and swelling of arthritis limits daily activities such as walking, dressing, and bathing. No other health problem limits movement among people in the United States more than arthritis.

HELP FOR ACHING JOINTS

Fortunately, there are a number of ways to make living with artritis much more bearable. The typical three-stage therapy consists of medication (to relieve inflammation and pain), rest (to heal injured tissue), and exercise (to build up strength). A proper diet as part of your treatment can also help you get through your day more comfortably.

EAT TO EASE INFLAMMATION

Doctors find that losing weight lessens pain and improves mobility-for a number of reasons. Shedding pounds by eating a diet low in saturated fat takes stress off of joints and reduces the body's production of prostaglandins, hormone-like substances that contribute to inflammation. In one study, people who stopped eating problem foods such as full-fat dairy products and high-fat meats saw dramatic improvement in arthritis symptoms within one month. In fact, some nutrition experts advocate battling arthritis with a vegetarian diet, which is naturally low in saturated fat. If you don't want to give up meat, at least try to eat cold-water fish such as salmon and tuna two or three times a week; these fish provide omega-3 fatty acids, which also reduce production of inflammation-causing prostaglandins in the body. For herbal relief, consider taking evening primrose oil; it contains another type of fatty acid, gamma linolenic acid, which helps fight inflammation

Arthritis-Fighting Foods

Brocoli
Citrus fruits
Fatty fish: halibut, salmon, and tuna
Low-and nonfat dairy products
Whole grains

A DIET TO FIGHT ARTHRITIS

The pain and stiffness of arthritis come on gradually and are often at their worst in the morning or after activity, but don't ignore persistent symptoms. It's important to see a doctor who can recommend the best treatment for your particular type of arthritis. Osteoarthritis, rheumatoid arthritis, and gout are among the most common arthritic afflictions, and each may respond to certain nutritional measures.

Osteoartritis This most common form of arthritis is caused by wear and tear on cartilage, the shock-absorbing material between the joints. Vitamin C appears to protect joints from damage cused by free radicals-unstable molecules in the body that can cause inflammation-and may help generate collagen, which enhances the body's ability to repair cartilage damage. To get enough vitamin C, eat citrus fruits, strawberries, peppers, and brocoli. Other nutrients that produce collagen include vitamins A (found in liver and Cheddar cheese), B6 (wheat germ and white-meat turkey and chicken), and E (sunflower seeds and almonds), along with copper (whole grains and seafood) and zinc (red meat, oysters, and pumpkin seeds). Though some researchers question their safety and effectiveness, supplements of glucosamine and chondroitin, two cartilage-building compounds, have been shown in certain studies to relieve pain with few side effects.

Rheumatoid Arthritis This more serious form of the disease occurs when the immune system attacks the body, causing swelling of the membrane that lines the joints and eventually eating away the joints' cartilage. Omega-3 fatty acids in cold-water fish such as salmon, tuna, halibut, and sardines may prove particularly helpful in reducing stiffness and tenderness and improving overall joint function. Gamma linolenic acid, an oil derived from evening primrose and horage seeds, also helps fight painful inflamation.

Gout One of the best remedies for this form of arthritis is to drink lots of water. Gout is characterized by excess amounts of uric acid, a by-product of the kidneys. When the kidneys are unable to properly excrete uric acid, it builds up in the body and may crystallize around joints, causing pain and swelling. Water dilutes uric acid bloodstream and helps flush it out of the body. Cherries contain compounds called flavonoids that may also lower levels of uric acid.

FOODS TO AVOID

For some arthritis sufferers, wheat, corn, and nuts cause flare-ups of symptoms. The same goes for the nightshade family, which includes tomatoes, potatoes, bell peppers, and eggplant. All contain tiny amounts of solanine, a chemical that is poisonous in large that even such a small amount of it may cause inflamamation.

HOW TO AVOID OUR SKIN FROM CANCER?

2009-05-06T09:46:00.000-07:00

HOW TO AVOID OUR SKIN FROM CANCER?

Save Your Skin

Beware of the sun! warns that anyone who has enjoyed even short periods of sunbathing should see a doctor regularly. If you are one of those people who spends a great deal of time in the sun, or spent time in the sun, should see a dermatologist once or twice a year. It's serious stuff, absolutely, especially now, summer are on the way.

According to the American Cancer Society, there are three types of skin cancer. Basal or Aquamous cell cancers are considered to be less serious than Melanoma, the most severe and deadly form. About 1 million American learn that they have skin cancer.

Skin cancers occurs when the epidermis, or outer layer of skin, grows abnormal cells uncontrollably. The most common froms are easily treated, but a third type, melanoma, is extremely virulent and can be fatal. Fortunately, all skin cancers are easy to detect.

Treatment

Standard treatment for basal cell carcinoma, the benign form of skin cancer, is removal of the tumor through surgery or freezing. When dealt with early, these tumors rarely pose a problem once removed.

Conventional treatments for these skin conditions typically deal with the problem once it has emerged. The solutions consists mainly of medicated topical creams and ointments to clear the infected area. However, these may produce side effects, given that the medications often contain antibiotics, steroids, and hormones. Further, since they do not address the cause of the problem, their effects are usually temporary. Natural solutions, on the other hand, are simple. They do not produce side effects, but rather focus on prevention so that individuals may lessen their susceptibility to the problem.

Other foods on the front lines of the cancer war:

Soy Products Soybeans, tofu, miso, tempeh, and soy milk contain cancer-fighting compounds known as phytochemicals, as do many fruits, vegetables, and other plant foods.

Whole Grains Bread, cereal, and side dishes made from whole oats, wheat, and rice contain folic, fiber, and the antioxidant mineral selenium, all of which are known to help ward off cancer. Research suggests that selenium, also found in Brazil nuts and garlic, may specifically protest against skin cancer.

Fish Many types of oily, cold-water fish, such as mackerel, salmon, and tuna, feature the antioxidant powers of selenium and are also rich in omega-3 fatty acids, which may reduce your general cancer risk.

Flaxseed Oil Made from the brown seeds of the flax plant, flaxseed oil is also rich in omega-3 fatty acids. Adding its nutty, buttery taste to salads or sprinkling it on food may specifically help reduce the risk of skin cancer.

HELPFUL SUPPLEMENTS

Although a balanced diet of vegetables, fruits, grains, and nuts provides a wealth of antioxidant protection, supplements may be necessary to ensure that you get adequate amounts. Following are some supplement suggestions:

ECGC: Epigallocatechin-gallate is a powerful antioxidant that some researchers believe may be the most potent cancer-fighting compound yet discovered. The main dietary source is green tea, but it is available in capsules and tablets. Suggested daily dose: Two 250-mg. pills.
Selenium: This antioxidant works with vitamin E to protect cells. It's available in most plant foods, but amounts vary widely depending on selenium content of soil. Suggested daily dose:100-200 mcg.
Vitamin E: Suggested daily dose: 100 IU.
Fish oil capsules: These provide omega-3 fatty acids. Suggested daily dose: 3,000 mg.

CAUTION

It's very important to examine your skin often for any irregularities, which may be signs of a precancerous skin condition. Ask a friend or spouse to check areas that you can't see. If you notice any moles that look different on one side than another, have irregular edges or color, or are larger than the diameter of a pencil eraser (6 mm.), see a dermatologist or your doctor right away.

How To Reduce Risk Of Stroke

2009-05-06T09:44:00.000-07:00

How To Reduce Risk Of Stroke

2009-05-06T09:37:00.000-07:00

Strokes occur when brain cells die due to a disruption in blood flow to the brain, as when clots block arteries (thromboembolisis). Clots that hinder blood flow cause mini-strokes. Uncontrolled bleeding in the brain (hemorrhage) is caused by ruptured arteries.

Nearly 160,000 people fall victim to fatal strokes each year, making these episodes the third-leading cause of death in the United States after hearts disease and cancer. A third of all strokes take place in just 10 percent of the population, among those who have a set of five risk factors: high blood pressure, elevated blood cholesterol, abnormal glucose tolerance (a sign of of diabetes)' smoking, and left ventricular hypertrophy, a heart abnormality. A checkup with your doctor can help determine which if any of these might be a problem for you. The good news is that many of these risk factors are within your power to control. Your best weapon, then, is prevention: You can lower your risk of stroke with healthy lifestyle measures that include giving up smoking, being physically active (perhaps taking a daily walk), and following a well-chosen diet, one that is designed to keep your blood pressure, cholesterol, and weight at healthy levels.

Stroke-Fighting Foods

Bell and chili peppers
Fish: salmon, tuna, trout, swordfish, and mackerel
Fruits: bananas, cantaloupe, cranberries, and mangoes
Leafy greens: romaine lettuce, kale, and Swiss chard
Legumes, nuts, and seeds
Onions and garlic
Whole grains

Strike Out Stroke
One of the first steps in reducing your stroke risk is to eat a diet rich in fruits and vegetables, which offer proven stroke protection: They are naturally low in fat, so they don't contribute to fatty blockages that can impede or weaken arteries and cause them to rupture. Plant foods are extremely high in fiber, which carries fats and excess cholesterol out of the blood. They are rich sources of potassium and magnesium, which help control high blood pressure. And fruits and vegetables contain antioxidants, such as vitamin C, that protect cells from damage. Vitamin E, another antioxidant, also reduces the "stickiness" of blood cells, which makes them less likely to clump together and clog arteries. In one study, people who ate about 9 servings of these foods per day were up to 30 percent less likely to fall victim to strokes than people who ate less produce.

A Concentrated Effort

Because stroke is so common and so serious, researchers have looked closely into how diet can lower risk. Many of the nutrients and properties they've identified as important are concentrated in fruits and vegetables. Certain types of fish and various grains and seed also contain special substances that can help control blood pressure and reduce blood's tendency to form clots. Here's what you get in specific categories of food:

Grains, Nuts, and Seeds Oats, oat bran, and other grains contain soluble fiber to guard against fat buildup that can weaken arteries and increase their chances of rupturing. Sunflower and pumpkin seeds, almonds, and peanuts (including nut butters) are good sources of vitamin E, a nutrient that helps fight the formation of blood clots.

Fruits and Vegetables Bananas, mangoes, green beans, and potatoes contain healthy amounts of potassium, a mineral that keeps blood pressure from climbing. Leafy greens like Swiss chard and kale also provide magnesium, which helps maintain safe blood pressure levels. They also contain a lot of vitamin E. Chili peppers contain antioxidants that can prevent stroke-including blood clots.

Cold-Water Fish Scientists attribute the low rates of heart disease and stroke found among native Greenland men to the high amounts of cold-water fish they consume. Fatty fish like salmon, tuna, sardines, and swordfish are rich in omega-3s, essential fatty acids that can lower bad LDL cholesterol and lessen the tendency of blood cells to stick together.

Onions and GarlicThese and other members of the allium family, such as leeks, containsulfur compounds that thin the blood and help keep blood pressure down. Research also suggests that they can lower high cholesterol levels.

Red Wine and Black TeaSubstances called flavonoids, found in red wine and black tea, appear to protect arteries from damage and help blood resist clotting. Because large amounts of alcohol can have the opposite effect, increasing risk of stroke and other problems. Red grape juice may be a good alternative to wine. If caffeine is a concern for you, choose decaffeinated varieties of tea.

Foods To Avoid

Salty, fried, and full-fat foods contribute to high blood pressure, high cholesterol, and elevated stroke risk. Marbled red meats, cuts rimmed in fat, and poultry with skin also raise risk due to their high cholesterol and saturated fat content. Tropical oils, such as coconut, palm, and palm kernel, are also saturated fats to be avoided. Use heart-healthy olive or canola oil when possible.

How To Brighten Your Mood

2009-05-06T09:15:00.000-07:00

How To Brighten Your Mood

You've been through a hard day at work, your children are driving you to distraction, you've had a tiff with your spouse, you're just tired-all these kinds of situations can take the wind out of your sails and temporarily bring you down. In moments like these, your first instinct may be to reach into your refrigerator or pantry for comfort. If you do, remember sugar-and fat laden "treats" like doughnuts and cookies will only deflate you later: There are a multitude of great-tasting foods that are equally as delicious and comforting yet still provide you with the nutrients you need every day. Some of these foods may even help lift you up out of your mood.

EAT TO CHEER UP

Food can be a day-brighter simply because we enjoy it. In fact, researchers are increasingly recognizing that pleasure plays a large role in governing appetite and guiding food choices. Eating foods that you enjoy provides a sense of "treating" or "rewarding" yourself-just what you need when life is wearing you down. On a more practical level, pausing from a busy or difficult day to ahve a nutritious bite to eat can simply provide you with a much-needed break. Nutritionists have come to agree that even less healthful indulgences like potato chips or chocolate can occasionally be allowed into your diet as long as they're eaten sparingly. The key is to eat a balanced and varied diet and to pay attention to when your mood tends to flag. If you notice that your spirits fall at certain times of day, plan meals and snacks accordingly, and try to eat a variety of foods so that the body maintains a proper balance of the chemicals that can influence mood. Some good mood-boosting choices include complex and carbohydrates like whole-wheat toast or a light pasta salad, and complete proteins, found in a glass of milk or half a turkey sandwich.

Mood-Brightening Foods

Beans, lentils, peas
Breads:whole-grain toast, bagel, and wheat cereal
Fish:tuna, herring, mackerel, trout, and shrimp
Pasta such as linguini
Peanut butter abd sunflower seeds
Sweets, eaten sparingly
Yogurt