Papaya is a colorful, pear-shaped fruit. Its skin is yellow, and its flesh varies from pink to bright orange.  Its center is composed of small black seeds.  Ripe, it is sweet and juicy.  Some say its flavor is similar to that of a cantaloupe.  Papaya is rich in many vitamins, minerals, nutrients and antioxidants including vitamin C, folate, potassium, dietary fiber, vitamin A, vitamin E, vitamin K, carotenes, flavonoids, B vitamins, magnesium and pantothenic acid.  Its vitamin concentration in works well to help avert the oxidation of cholesterol. When cholesterol is allowed to oxidize, it adheres to and accumulates in the walls of blood vessels.  Therefore, its supplement may help ward off atherosclerosis and diabetic heart disease.  In addition, the carotenoids, antioxidants and vitamins in papaya can help keep your eyes healthy.  In fact, they may also reduce the risk of macular degeneration, an age-related condition resulting in loss of vision.

The vitamins and nutrients in papaya are definitely beneficial, but the primary therapeutic benefit is derived from its enzyme, papain.  Papain is a cysteine protease enzyme that is well known for its various digestive health benefits.  Papaya has been used for its medicinal benefits since the 18^th century, but it wasn’t until 1870 when the papain enzyme itself was discovered.  Since that time, extensive research has been performed on its health benefits. 

Papaya helps sooth the digestive system

• As a useful digestive enzyme, papain helps the stomach to break down protein easily in order to facilitate the absorption of nutrients. 
• Its anti-inflammatory effects also helps soothe the stomach when it is upset. 
• It has been shown to be effective in treating ulcers. 
• Papain has been shown to help in regulating irritable bowel syndrome.
• It helps to facilitate proper digestion and dissolves fats, relieving heartburn.
• The enzymes also have been effective in relieving various food allergies.

Papaya helps maintain healthy-looking skin

• Its enzymes help to soften the texture of the skin by dissolving various fats.
• These enzymes are also helpful in treating swelling and bruising by reducing swelling.
• Papain is known to help in cleaning the dead cells/tissues in the body, leaving healthy-looking skin.
• Papain is also effective in curbing swelling that develops after surgery.

Papaya helps alleviate the symptoms of colds and flu.

• Its enzymes reduce swelling and thin mucous.
• Studies have revealed that papain helps in alleviate sore throat swelling as well as sinus pain.
• Various studies have proven that papain is an excellent immunostimulant, which helps in boosting our immune system.

Papaya promotes healing.

• With its anti-inflammatory effects, it helps reduce the pain and swelling of sprains/strains.
• It reduces the swelling and speeds up the healing of burns.
• It helps in the treatment of cold sores.
• It helps promote wound healing, although this has not been scientifically proven as of yet.

You don’t need to consume papain supplements to gain its benefits; these benefits can be enjoyed by eating the papaya fruit as well.  However, if you do want to take the supplements, they come in the form of tablets as well as powder.  The supplements are generally produced by collecting the latex from the papaya fruit by scoring its neck.  The latex is either allowed to dry on the fruit itself or to drip inside a container suspended from the fruit.  Following this step, it is allowed to dry until it becomes a dry and crude material.  This is followed by a purification step in order to remove all the contaminants from it, and then the purified enzyme is supplied in the form of papain tablets or papain powder.  Like any other nutritional supplements an overdose of papaya enzyme can also lead to papaya enzyme side effects, and hence it’s important to have it in smaller doses. Ideally, one should have a nutritional diet with a small amount of papaya enzymes in it. These enzymes are very effective, and even a little amount of papaya enzymes is enough to keep you healthy and for tackling various disorders.

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It is hard to hate a blueberry.  That small, sweet bead of a fruit is sweet and delicious, and now new research shows it is good for you as well. Blueberries have been known to be good for your heart and brain function, but emerging research is also showing them to help prevent diabetes, arthritis, and belly fat.

One study presented at a Dieticians of Canada conference showed that men who drank a cup of wild blueberry juice every day for 3 weeks had less inflammation and insulin sensitivity, two factors that, when abnormal, can contribute to arthritis and diabetes.  In fact, most of the men noticed a slight improvement in glucose and insulin control.  This is why a professor at the University of Prince Edward Island in Canada suggests people eat half a cup of fresh or frozen wild blueberries a day.  Previous research from that same university found that feeding wild blueberries to rodents with high blood pressure helped lower their blood pressure.  It has not been determined if it has the same affect on humans.

Another study conducted by the University of Michigan and presented at Experimental Biology 2009 showed that rats who were bred to be obese had lost abdominal fat, lowered cholesterol, and improved glucose control and insulin sensitivity after eating blueberries for 3 months.  Fat in the belly area pads internal organs and releases inflammation-producing hormones.  More common in men than women, experts have long been convinced that those who carry excess weight in the belly region are at higher risk for some pretty serious health problems, even if they have a normal body mass index. 

The most amazing thing about the University of Michigan study was the benefits occurred even when the diet was not all that heart healthy, though the benefits of the blueberries were higher in those that ate a low fat diet.  Besides all the other benefits to health, the group that ate a low fat diet had a lower body weight, lower total fat mass and reduced liver mass than those who consumed a high fat diet.  An enlarged liver is linked to obesity and insulin resistance, something lots of us deal with – fatty liver disease and metabolic syndrome are common because of diets high in fat.  The researchers believe that their results show blueberries may have an impact on how the body stores and processes glucose for energy; and this reduces the risks of developing diabetes or heart disease.

Another study that looked at how blueberries affected men who are at a risk for heart disease backs up the University of Michigan study.  A researcher at the Cardioprotection Research Laboratory found that blueberry intake affected the genes related to fat burning and storage.  By looking at muscle tissue, they were able to see genes that were altered in relation to glucose uptake.  It is believed that the naturally occurring phytonutrients in blueberries called anthocyanins are what makes them help ease these serious health conditions. 

Overall, it is important to realize how diet can have a tremendous impact on your health.  Fruits and vegetables can do wonders for our health, and they don’t come with a two-page list of side effects. To me, with low calories and no side effects, blueberries seem to be an easy, natural way to improve your health, especially if you are at risk for heart disease.  There are a lot of ways to enjoy this delicious fruit.  Fresh out of the container, in juice or on cereal, in muffins, even distilled into a compote.  The great thing about blueberries is that they keep their nutritional value, even after being frozen.  When you buy blueberries, look for ones that are fresh, locally or organically grown, with a firm feeling and lively color.  The deeper the color, the more antioxidants the fruit brings to the body.  To get the best bang for your buck, grab the wilder variety of blueberry whenever you can.  The berries come in two types – ones grown out in fields or existing in the wild (low bush variety), or those grown in greenhouses (high bush variety).  The wild variety are smaller, tend to taste better, and have more antioxidants than the greenhouse variety.  Because they are grown in the wild, they are exposed to more environmental challenges, so they produce more bioactive compounds that benefit people when they eat them.  If wild blueberries aren’t in season or available at your store, consider looking for unprocessed wild blueberry juice at a health food store.  You can often find wild blueberries in your store’s freezer section as well.   Try to buy organic blueberries.  A study looking at berries grown in New Jersey found that those grown organically were sweeter and contained up to 50 percent more antioxidants than those treated with chemicals.  Another study published in the journal Free Radical Biology & Medicine found that eating blueberries with milk impairs the fruit’s antioxidant power.  Enjoy the fruit with a cup of water instead.  So the next time you go to the farmer’s market or other fruit store, buy a container of blueberries, your body will thank you.

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Body Mass Index (BMI) is a number calculated from a person’s weight and height.  Although it doesn’t directly measure body fat, it is a fairly reliable indicator of how much body fat an individual has.  Additionally, it is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.  However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments.  These assessments might include skin-fold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.

You can calculate BMI using the following two formulas:

1.  BMI = [Weight in Pounds/(Height in Inches) x (Height in Inches)] x 703
2. BMI = Weight in Kilograms/(Height in Meters) x (Height in Meters)

For adults 20 years old and older, the Body Mass Index is interpreted using the same standards for all ages and for both men and women.  

• A BMI of less than 18 means you are underweight
• A BMI of less than 18.5 indicates you are thin for your height
• A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
• A BMI between 25 and 29.9 suggests you are overweight for your height
• A BMI of 30 or greater indicates obesity

The correlation between the Body Mass Index (BMI) number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include the following examples:

• At the same BMI, women tend to have more body fat than men.
• At the same BMI, older people, on average, tend to have more body fat than younger adults.
• Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.

It is also important to remember that the Body Mass Index (BMI) is only one factor related to risk for disease.  For assessing someone’s likelihood of developing overweight- or obesity-related diseases, you can read my post on Metabolic Syndrome. 

As I said, the Body Mass Index (BMI) is not a direct measure of body fatness because it is calculated from an individual’s weight which includes both muscle and fat.  As a result, some individuals may have a high Body Mass Index but do not have a high percentage of body fat.  For example, highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.  The BMI ranges are based on the relationship between body weight and disease and death.  Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:

• Hypertension
• Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis
• Sleep apnea and respiratory problems
• Some cancers (endometrial, breast, and colon)

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I was sharing with one of my patients how I was writing a blog post on how chiropractic care can help treat migraine headaches.  He told me that he wanted to share his story with all of you to show that it actually does work.  So here is how Scott has been helped with his headaches through chiropractic care…

“I have had some form of a headache every day for the past 16 years.  When I was younger, I had gotten into a number of automobile and motorcycle accidents that affected my neck.  By the time I was 24, I was getting tension headaches, migraine headaches, and cluster headaches on a regular basis.  I was on a lot of medications for the headaches.  The side effects were affecting my life almost as much as the headaches were.  One day I decided this wasn’t how I wanted to live my life so I figured I’d give chiropractic a try – I tried everything else so it was worth a shot.  Since then, I’ve never regretted making that decision.  I woke up one morning about a week after starting to see Dr. Case, and I didn’t have a headache – I couldn’t remember what that felt like – it actually scared me at first!  Now I’m doing much better.  At most, I’ll get 1 headache a month.  I know that working on a computer all day long is rough on my neck and back so I go to see Dr. Case on a regular basis and that keeps me out of pain.” 

Scott G.

If you are interested in seeing if chiropractic care can help with your headaches, please feel free to contact me.  If you are not in the Apex, NC area, I would be more than happy to help you find someone near you.

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People who have migraine headaches have always been near and dear to my heart.  Probably because I suffered from them for many years, and migraines are one of the main reasons why I became a chiropractor.  When I was a freshman in high school I realized that I had inherited the migraine headaches from my dad’s side of the family.  At the time I was seeing my family’s chiropractor for a back injury I had from playing volleyball.  So my mom took me to see Dr. McKolosky for the migraines.  Amazingly, it worked.  I found that if I could get in to see him when they started, I wouldn’t be laid up in bed for the next 2 days.  And getting my neck regularly adjusted would prevent me from getting them at all.  I made it through undergrad by seeing my chiropractor on breaks, but chiropractic school was a different beast.  My neck, as a guinea pig for my classmates to learn how to adjust, did not fare well for my migraine headaches.  They pretty much came back with a vengeance and stayed with me for the first few years of practice until I could get my neck repaired from the damage done to it in chiropractic school.  But now that my neck is better and I’m back under regular chiropractic care, I can honestly tell you that I can’t remember the last time I’ve had a migraine.  It must have been some time in winter/spring of 2009.  In high school, having someone take away my horrible, throbbing pain and nausea with such ease made me realize that I wanted to be able to do the same thing for others.

Many people will ask me how chiropractors can help migraines since they are a vascular headache.  To answer that, I need to explain how migraine headaches work.  Something happens in a migraine patient’s body that causes the arteries going up into the head to constrict or become smaller.  That trigger can be anything from stress, hormones, or a reaction to food or chemicals.  Whenever that trigger reaches a certain threshold the body responds by constricting those blood vessels.  The brain picks up on a decrease in blood flow going up to the head and it sends out a signal to dilate or make the vessels bigger.  This results in a significant increase in blood flow up to the head.  That is where the pain and throbbing of the migraine comes from.  For those of you who get the auras before you get the migraine headaches, they are a result of the constriction of the blood vessels going up to the brain.  Whatever part of the brain gets lack of blood flow is where the aura is – if it’s the part of the brain that controls vision you get the lights or dots before the eyes, if it’s the part of the brain that controls smell – your aura is smell-based, etc.

Now that you understand how the migraine works, let me explain how chiropractic can help.  The nerves coming out of the upper neck innervate those blood vessels going to the head.  If the nerves in your upper neck are getting irritated from subluxations or misalignments in the spine, the blood vessels become more reactive to stimuli.  That means the things that trigger changes in the blood vessels such as foods, stress, hormones, etc. are more likely to trigger a migraine because those blood vessels are more easily stimulated.  So what chiropractic care does is relieve some of the nerve irritation and, as a result, the blood vessels are less reactive to triggers.  Let me give you an example, when I was in high school one of my triggers was chocolate.  I could eat one candy bar and end up with a migraine.  Our family’s chiropractor found I had a number of subluxations in my upper neck that he treated.  Once those misalignments were resolved, I had less nerve irritation and less likelihood of getting a migraine after eating only one candy bar.  When my neck was in good shape I’d have to go on a literal chocolate binge to get a migraine from chocolate because my threshold for triggering a migraine was higher. 

I see the same thing with patients that come into my office.  Before treatment a mildly stressful day at work would send them home with a migraine.  Now it has to be a significantly stressful day at work before they get a migraine.  Chiropractic care does not necessarily “cure” migraines, but it raises the threshold of how much of a trigger you need in order to get one.  For migraine sufferers, this can be a huge deal.  Imagine going from a migraine a week to a migraine every couple of months.  The quality of life is definitely improved. 

If you are interested in learning how chiropractic care may help your migraine headaches, feel free to contact me.  If you are not in the Apex, NC area, I may be able to find you someone in your area who may be able to help you.

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When I was growing up friends of ours grew peppermint in their field, and we would always make fresh iced peppermint tea out of it.  It was always my favorite part of summer.  My grandmother used to give me a warmed-up version of the same tea if I had a stomach ache or other intestinal complaints.  It always seemed to help.  Now that I know a bit more about herbs, I understand why it always seemed to work on my stomach aches.

Peppermint (Mentha piperata) is a naturally occurring hybrid of spearmint (M. spicata) and water mint (M. aquatica).  A native of the Mediterranean, its leaves were often used to crown luminaries in ancient Greece and Rome.  However, unlike other mints, peppermint contains in its oil the powerful therapeutic ingredient menthol, as well as menthone, menthyl acetate and some 40 other compounds.

As well as having a wonderful flavor, peppermint has a number of health benefits.  Here are just a few:

Peppermint Can Relieve Stomach Problems

Peppermint is often recognized as a “stomach healer.”  Stomach problems that are known to be helped include irritable bowel syndrome, frequent diarrhea or constipation, stomach aches or nausea.  Many people use its tea as their primary form of peppermint to relieve stomach problems because it tends to be more soothing than other forms of the mint. 

 Peppermint Can Help the Immune System

Many people believe that peppermint tea can help relieve symptoms of the common cold or flu.  It tea does contain some very healthy vitamins, including Vitamin B, potassium and calcium. This may be the reason that it helps relieve these symptoms. It also may prevent you from getting sick in the future.  Some people believe that peppermint tea can also help control mild cases of asthma, though this is highly debated by medical professionals.

 Peppermint Can Be a Decongestant

Menthol, the primary active ingredient in peppermint, is a proven decongestant.  Traditionally, diluted peppermint oil has been used as an inhalant as well as a chest rub to treat colds, flu, fevers and even bronchitis.  Menthol vapor is approved by the FDA as a remedy for colds and flu, particularly because of its expectorant and decongestant properties.

Peppermint Tea Can Reduce Bad Breathe

Any type of peppermint is known to reduce bad breathe.  However, when you drink the tea, there is a good chance that your bad breathe will be reduced temporarily. Some people firmly believe that when you drink the tea on a regular basis, your bad breathe will permanently go away, though this is debatable.

Peppermint Tea Can Help Relieve Stress

The flavor and smell of peppermint is known to relieve stress.  Many people find that when they drink the tea, they are able to sleep better at night, which is believed to be because of its stress relieving properties.  Others believe that the stress relief that you may experience from drinking it may be linked to the muscle relaxing properties of this tea.

Peppermint Tea May Dissolve Gallstones

Peppermint contains menthol which belongs to a class of compounds called terpenes that have been studied for decades in the treatment of gallstones.  Studies suggest that terpenes keep cholesterol crystals from forming in bile and may even dissolve existing stones. 

Peppermint May Reduce the Severity of Herpes Outbreaks

A study by the University of Heidelberg found that peppermint oil could penetrate the skin and have a direct anti-viral effect against the herpes simplex virus.  It was also found to be active against an acyclovir-resistant strain of the virus. 

Peppermint Can Help Relax Muscle Spasms

Peppermint is a common ingredient in many muscle rubs, “ices”, and skin creams for pain, inflammation and burning.  Used topically, it has a cooling and relaxing effect on the skin.  Its oil is absorbed into the skin and offers a temporary pain relief for muscular pain, cramping and spasms.  It can also soothe the smooth muscles of the uterus and digestive tract, providing relief for menstrual cramps and intestinal cramping.

Peppermint Can Act as a Pain Killer

The pain-relieving properties of peppermint oil are one of its most valued therapeutic properties.  It has been used for years to relieve the pain of aching and inflamed joints, migraines and headaches, as well as neuralgia.

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We all know that during adolescence our bodies go through many physical and biochemical changes.  As a result, we have an increased need for certain vitamins.  Here are some vitamins that we need to make sure our teens have adequate amounts of:

Folic acid and vitamin B12 are needed as tissue synthesis occurs rapidly.

• As the calorie intake increases, the need for vitamin B1 (thaimin), vitamin B2 (riboflavin), and vitamin B3 (niacin) also increases.
• Vitamin B6 and vitamin D are needed in higher amounts for tissue growth and skeletal growth.
• The completed structure and function of newly formed cells relies on the presence of vitamins A, C, and E.
• There is a continued need for calcium, magnesium and zinc so that the bones can increase their density.

Because of the often inadequate diets of teenagers, the following problems have been found in relation to the nutrient intake of teens: 

• Calcium, zinc and iron are often lower than the required amounts.
• Vitamin A and vitamin C have also been found to be low.
• The phosphorus intake can be high because of the quantity of soft drinks consumed and this can have an adverse effect on the calcium balance in the body.
• There can be an over consumption of high sugar and refined carbohydrate foods.

It is recommended that in addition to trying to eat a healthy diet that teenagers take a good multivitamin and mineral supplement. The supplement should contain at least the following:

Contents Per Tablet

• Vitamin A                                    500 – 1,200 IUs
• Vitamin B1 (thiamin)              2 – 10 mg
• Vitamin B2 (riboflavin)         2 – 10 mg
• Vitamin B6 (pyridoxine)      2 – 15 mg
• Vitamin B12 (cobalamin)     10 – 25 mcg
• Vitamin C                                    25 – 150 mg
• Vitamin E                                   10 – 50 IUs
• Biotin                                           20 – 50 mcg
• Calcium                                      50 – 150 mg
• Choline                                       5 – 15 mg
• Bioflavonoids                           5 – 25 mg
• Folic Acid                                  50 – 100 mcg
• Beta-carotene                          2 – 5 mg
• Iodine                                         10 – 25 mcg
• Chromium                                20 – 30 mcg
• Iron                                             2 – 3 mg
• Magnesium                              20 – 60 mg
• Selenium                                   10 – 25 mcg
• Zinc                                             2 – 4 mg

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I often get asked by parents of teenagers what kind of vitamins they need to be giving their child.  Adolescents need plenty of vitamins and minerals during their growth spurt.  For girls, this is usually around age 10 or 11; for boys this usually occurs around age 12 or 13.  Nutritional and energy needs during this time are greater than at any other time of life, except during pregnancy.  In addition to the increased nutritional needs, adolescence is usually a time when the diet is at its worse.  In order to combat these two things, we need to consider how to alter the diets of your teenagers and add nutritional supplementation to meet the needs that your child has at this time in their lives.  In this post we’re going to go over the diets of your teenager and the next post we’ll discuss nutritional supplementation. 

Adolescent nutrition is incredibly important because teenagers require healthy foods in order to grow and develop normally.  In addition, at this time in their life the groundwork may be laid for future problems with obesity and other diseases.  The U.S. Department of Agriculture’s (USDA) Food Guide Pyramid recommends how many servings a day an adolescent should eat of each food group, such as milk, vegetables, fruits, fats, and meats. By sticking closely to these guidelines, parents can ensure their teens get a well-balanced diet that supplies the vitamins and calories they need.  In addition, eating a balanced diet through adolescence will give teenagers the energy they need to stay physically active and will encourage good eating habits into adulthood.

In spite of recommendations, the quality of most teens’ food intake is not what it should be. Today, about 9 million U.S. children ages 6 to 19 are overweight.  This number has tripled since the 1980s. To help guide teens, their families, schools, and others in making healthy nutritional choices, the USDA guidelines suggest the following daily food selections:

• 6-11 servings of breads, cereals, rice, and pasta
• 3-5 servings of vegetables
• 2-4 servings of fruit
• 2-3 servings of dairy products
• 2-3 servings of meat, fish, poultry, and legumes

Fats, oils, and sweets should be used only sparingly.  The USDA says only about 30% of daily calories should come from fat.  You can switch to low-fat or nonfat milk and other dairy products.  Eat more chicken and fish than red meats, and remove skin from poultry or trim fat from red meat.  When cooking, use low-fat cooking methods such as steaming, baking (without adding fats or oils), and broiling.  Avoid buying high fat desserts or snacks, such as snack chips and ice cream. 

Calcium requirements are particularly important for teens, yet studies show that about 60% of teenage boys and more than 85% of teenage girls fail to get the recommended daily allowance of calcium. Calcium not only helps strengthen bones and make for healthier teeth, it also is important in the teen years to prevent future osteoporosis, a condition that causes weakened, less dense bones in later adult years. Teens should consume 1,200–1,500 mg of calcium per day. Milk, cheeses, tofu, white beans, yogurt, oranges, and salmon are all good sources of calcium.

Iron requirements are also very important for adolescent health and growth. Teens need 12–15 mg of iron per day. A variety of iron sources come from each food group. Some include:  peanut butter, whole grain bread, spinach, green beans and lima beans, strawberries, and beef, poultry, or fish. 

For both calcium and iron, female teens need the higher recommended amount per day in order to build strong bone and muscle that will prevent against osteoporosis and other conditions associated with post-menopausal women. Teen males need at least the minimum requirement.

Generally, an active male teen needs approximately 2,800 calories per day. They should eat the higher suggested number of servings in each food group. Active female teens require 2,200 calories per day. They should eat the average number of suggested servings per food group. Teens that are not as active and are overweight should eat the lower number of suggested servings per food group and cut back on their daily ingestion of fats, oils, and sugars.  There are easy ways they can cut calories from their diet, which I go over in my Ways to Cut Calories post.

Help Your Teen Make Good Food Choices

Adolescents are becoming more independent and making many food decisions on their own.  They tend to eat more meals away from home, and they are heavily influenced by their peers.  Meal convenience is important to many teens, so they end up eating too many wrong types of foods such as soft drinks, fast food, and processed foods.  So encourage your teenagers to find out about nutrition for themselves.  Take their suggestions whenever possible regarding foods prepared at home.  Experiment with foods from other cultures.  If there are foods that you don’t want your teen to eat, avoid bringing them home. 

It is important that teens eat three meals a day with healthy snacks.  Studies have shown that children and teens that skip breakfast have more trouble concentrating and do not perform as well in school.  Skipping breakfast in childhood and adolescence is related to later health problems such as obesity and heart disease.  Also, have several nutritious snack foods readily available since teens will often eat whatever is convenient.  Avoid stocking high sugar and refined carbohydrate foods in your cupboard.  Have more fresh fruits and vegetables available for snacks.  You can visit my 2 posts on healthy snack recipes for more ideas:  Healthy Snack Recipes, More Healthy Snack Recipes.

While the obesity problem in today’s youth can be blamed on a number of factors, including larger food portions, convenient salty snack foods, cheap and convenient fast food, and increased time spent sitting in front of the television instead of out being physically active. Teens are receiving and growing accustomed to less nutritional food choices.  Many experts say that getting teens up off the couch and stocking healthy snack choices helps.  Also, many sources can help parents find healthier alternatives to fast food meals for their families. Suggestions include cooking meals on weekends and freezing them for busy weekdays, and looking for cookbooks or online sources of quick and healthy recipes.

A Word of Caution

If your adolescent is overweight, you should be cautioned not to turn to fad diets. Many of the diets and diet products on the market have not been proven by clinical studies as effective in the long term for adults; they certainly have not been proven safe or effective as a solution to weight problems in children and teens. The best solution for obesity is a combination of activity, a balanced diet, and involvement of a trained professional as needed. Further, adolescents who worry too much about weight and appearance can develop social anxieties and eating disorders such as anorexia and bulimia. Girls may feel pressure from peers to be thin and to limit what they eat.  Both boys and girls may diet to “make weight” or “look good” for a particular sporting or social event.  Over one third of American teenaged females have used such un-healthy methods as self-induced vomiting, laxative abuse, diet pills, and water pills to control their weight.  So we need to try to encourage our youth to have a healthy weight, making food choices that are healthy and becoming involved in some type of physical activity.

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Metabolic Syndrome (also called Syndrome X) has become one of the most widely talked about health conditions in recent years.  Although it’s only been identified in the past 20 years, according to the American Heart Association, nearly 1 out of every 6 Americans have it (that’s about 47 million people).  That statistic is a little lower than the National Institutes of Health estimate which is 25% of Americans.  But why it is getting so much press lately is because it is being shown to double your risk of heart disease, heart attacks and strokes.  It also increases your risk of diabetes by 5 times.  Metabolic syndrome is not really a disease by itself but a collection of unhealthy risk factors.  According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are 5 risk factors that make up metabolic syndrome:

• Large Waist Size – For men, this means a waist of 40 inches or more.  For women, a waist of 35 inches or more.
• High Triglycerides – Either 150 mg/dL or higher or using a cholesterol medicine
• Low Good Cholesterol – Either less than 40 mg/dL for men and less than 50 mg/dL for women or using a cholesterol medicine
• High Blood Pressure – Either having blood pressure of 130/85 mm Hg or greater or using a high blood pressure medicine.
• Elevated Fasting Blood Glucose – Having a fasting blood glucose level of 100 mg/dL or higher

To be diagnosed with Metabolic Syndrome you need to have at least 3 of these factors.

Metabolic Syndrome is becoming more widely diagnosed, but the good news is it can be easily controlled with lifestyle changes.  In fact, one 2005 study published in the Annals of Internal Medicine showed how well lifestyle changes could prevent metabolic syndrome.  Researchers looked at more than 3,200 people who already had impaired glucose tolerance, a pre-diabetic state.  One group was instructed to make lifestyle changes. They exercised 2.5 hours a week and ate a low-calorie, low-fat diet.  After three years, people in the lifestyle group were 41% less likely to have metabolic syndrome than those who got no treatment.  The lifestyle changes were also about twice as effective as using a diabetes medicine, Glucophage.

Experts say you prevent and treat metabolic syndrome the same way.  Here are the primary ways that it is treated:

• Exercise. Start slowly. The American Heart Association recommends, if possible, that you gradually step up to exercising on most days of the week for 30-60 minutes.  Exercise such as walking daily even in the absence of significant weight loss may normalize triglycerides.
• Eat a healthy diet.  You should follow a heart-healthy diet with lots of fruits and vegetables and few saturated fats, trans fat, cholesterol, and salt.
• Get a good night’s sleep.  Emerging evidence indicates that individuals who sleep fewer than six hours per night may face an increased risk of metabolic syndrome.  
• Lose weight if you’re overweight. In order to prevent metabolic syndrome, it’s important to maintain a body mass index (BMI) lower than 25.  Women should maintain a waist measurement of less than 35 inches, while men should aim for a waist measurement of less than 40 inches.  For those with elevated blood glucose weight loss may not only return the sugar to normal levels, but in the Diabetes Prevention Study in individuals with slight elevations of blood sugar and a family history of diabetes, 20 pounds of weight loss decreased the risk for developing diabetes by 60 percent.
• Quit smoking if you smoke — now.
• Schedule regular checkups with your doctor. Since metabolic syndrome doesn’t have symptoms, you need regular doctor visits to check your blood pressure, cholesterol, and blood sugar.  However, research is showing that diet and lifestyle changes are more effective in reversing the condition than taking multiple medications.

Your diet is one of the most important factors in treating Metabolic Syndrome so here are some dietary recommendations:

• Eat a variety of fruits and vegetables
• Eat whole grains (rather than refined grains, like white rice and white bread)
• Eat foods low in saturated fat, trans fat, and cholesterol
• If you eat dairy, choose fat-free or low-fat dairy products
• Have a low intake of salty foods
• Eat few foods and beverages with added sugar

There are also some natural substances you can take that have shown positive results in improving metabolic syndrome. 

Antioxidants

In a 2009 study of 374 adults, researchers found that consumption of carotenoids (a type of antioxidant found in fruits and vegetables) may help improve certain risk factors involved in metabolic syndrome. For instance, higher carotenoid intake was linked to smaller waistlines, less belly fat, and lower levels of triglycerides.  Carotenoids are naturally abundant in a number of foods, including spinach, sweet potato, red peppers, tomatoes, kale, pumpkin, carrots, papaya, and collards.

Grape Seed Extract

In a small study published in 2009, four weeks of treatment with grape seed extract appeared to decrease blood pressure in people with metabolic syndrome.  However, there were no significant changes in cholesterol levels.

Kudzu

The herb kudzu shows promise in metabolic syndrome treatment, according to preliminary research published in 2009. In tests on rats with metabolic syndrome, scientists discovered that kudzu-fed animals experienced less weight gain and had healthier levels of blood pressure, insulin, and cholesterol after two months (compared to animals that weren’t fed kudzu).

Basically, what metabolic syndrome comes down to is it is the result of an unhealthy lifestyle.  Poor diet, lack of exercise, smoking, and stress eventually has an effect on your body.  The only way it  can be remedied is to change your lifestyle and diet to adapt more healthy habits.

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