Health Diaries

Ten simple home remedies for Diabetes

2011-01-18T22:22:00.000-08:00

Ever since, my dad got diagnosed with diabetes, I've been trying to enlighten myself more with what the ailment exactly is, and how can it be treated by more natural means, than the medicines. Apart from specific yoga for diabetes, there are various herbal components such as fenugreek, bitter gourd, green tea, neem, turmeric, stevia and gymnema that can work a great deal in reducing the severity of diabetes amongst many patients.

Diabetes is basically a health ailment which is a result of enhanced blood sugar contents. Our bodies basically need blood sugar (glucose) to energize our cells. Diabetes leads to an elevation in this sugar level, which can be quite harmful to our organs. Apart from enhanced levels of glucose in blood, diabetes can be characterized by the excretion of excess glucose in the urine as well. The improper supply of insulin can cause dysfunctional metabolism of body nutrients like carbohydrates, fat and proteins.

Below are some of the causes of diabetes:

- Diabetes can be caused by over consumption of sugar and carbohydrates This is followed by excessive intake of foods rich in proteins and fats, since these nutrients also get transformed to sugar when overly consumed.
- Excessive intake of such rich food items can effect pancreas and make it dysfunctional.
- Apart from eating problems, certain other factors like staying hyper tensed, sad and worried can also lead to improper functioning of body's sugar metabolism.
- Other critical diseases like tuberculosis, cancer and cerebral diseases can also cause diabetes.
- Diabetes is also a hereditary disease.

Types of Diabetes:

1) Type 1 Diabetes is the one which impact children.
2) Type 2 diabetes is usually the most prominent one and is also known as "Adult-Onset" or "Non-Insulin Dependent" diabetes. In this kind of diabetes, the body can produce insulin effectively, but is not able to transport the insulin and glucose to the cells.
3) Type 3 diabetes is the gestational diabetes, which can effect children during their mothers' pregnancy period.

Diabetes Symptoms:

It may not be easy to diagnose diabetes in its early stage, since there are no visible symptoms of the ailment on the effected patient. Some of the symptoms, which can help you in diagnosing whether a person is diabetic or not are:
   - Strong thirst
   - Over consumption of food.
   - General Fatigue and Irritation
   - Sudden Weight Loss
   - Frequent Urination: Urine may be of pale color, sweet odor and with acidic reaction.
   - Blurred Vision.
   - Pale skin color
   - Might start getting other ailments like anemia, palpitations, weakness, constipation and intense itching around the genital organs.

Herbal Remedies for Diabetes
1) Turmeric Therapy:
Add one teaspoon of turmeric to 2 teaspoons of gooseberry juice (amla) and then consume this mixture everyday. One can also take turmeric capsules alternatively. This treatment helps on normalizing the glucose levels of blood and reduces insulin resistance.

2) Fenugreek therapy:
Fenugreek is an excellent herb to lower the blood sugar levels. The best thing about this herb is that it comes extremely cheap and can be easily incorporated in your daily meals. It its anti-diabetic work on pancreas and other organs, it offers a high soluble fiber content and alkaloids that can cure delayed gastric emptying, slow glucose transport and carbohydrate absorption. Fenugreek can also work as an amazing stimulant for increasing the number of insulin receptors in red blood cells, and works on improving the utilization of glucose in the peripheral tissues.

3) Onion and Garlic therapy:
Onions and garlic are hypoglycemic. They consist of chemicals like allicin and diallyl disulphide that can effectively lower the glucose levels by competing with insulin in the liver. Medical studies have shown that allicin in garlic when combined with Vitamin B1 can stimulate the pancreas to release more insulin. It also locks the chemical receptors that deactivate insulin. Onion and garlic, in addition to facilitating with insulin normalization, also offer other substantial cardiovascular benefits.

4) Neem therapy:
Neem can decrease the insulin requirements without modifying blood glucose levels. Consuming neem decoction or neem tablets regularly can effectively cure diabetes.

5) Green Tea Therapy:
Green Tea has catechins and epicatechins and certain plant compounds that belong to the flavonol group. These are quite strong antioxidants and can prove to be quite beneficial for diabetes. One can consume green tea as a beverage, or ingest a decaffeinated version as capsules.

6) Cinnamon Therapy:
Cinnamon is quite helpful for healing Type 2 diabetes as it can effectively decrease the blood sugar levels and enhance the body's natural production of insulin. It can also help in improving the cholesterol metabolism and in removing artery-damaging free radicals from the blood. This facilitates in improving the functioning of the blood vessels.

For best results one should consume half a teaspoon of cinnamon before breakfast regularly for around 40 days. You can also add cinnamon in your diet by sprinkling it in your cereal, tea or entree.

7) Aloe Vera Therapy:
Aloe juice can work excellently in lowering the blood sugar levels for people having type 2 diabetes. Aloe has two important chemicals - mannose and glucomannon. Mannose helps in opening up the blood vessels and glucomannon helps in triglyceride production.

8) Gooseberry (Amla) Therapy:

Mix one teaspoon of gooseberry (amla) juice with a cup of bitter gourd juice. Regular consumption of this mixture can stimulate the pancreas and it will secrete enough insulin for reducing blood sugar. Gooseberry seeds or dried gooseberry can equally work in controlling Diabetes.

9) Mango Leaves Therapy:

Usually mangoes are feared by all the diabetics, because of its high sugar content. But, mango leaves can help in normalizing the insulin levels in the blood.

How to use mango leaves for curing diabetes?

Usage 1: Boil a few mango leaves in water and allow it to saturate through the night. Now, consume the filtered decoction in the morning for diabetic home remedy.

Usage 2: You can dry the mango leaves, make a powder of them and store. Add about a teaspoon and boil in water and consume the filtered decoction.

10) Bitter Gourd Therapy:

Bitter gourd (‘Karela’ in Hindi) or balsam pear is a vegetable usually grown in Asia, Africa and South America. It offers a hypoglycemic or insulin-like principle, also termed as "plant insulin". It has till date worked wonders in lowering blood and urine sugar levels. Bitter gourd constitutes a lectin, which can link together with insulin receptors and provide a way for controlling Type 2 diabetes.

Caution: Excessive intake of bitter gourd can cause diarrhea and abdominal discomfort. People with hypoglycemia or low sugar levels should not take this.

Disclaimer: The information provided above is for educational purpose only. I sincerely request my readers to please take doctor’s advice before following any of these tips.

Some effective herbal remedies medicines and books for diabetes available online:

Top Ten Healthy Cooking Tips

2011-01-16T20:48:00.000-08:00

Nutritious cooking starts with the healthy, fresh and good ingredients that you use to prepare your meals. You simply need to know the very basic laws of nutritious cooking, and you can easily prepare healthy meals, without worrying too much about it. It can even make it easier to prepare meals quickly because you don't need to look for some real exotic ingredients.

Below are certain quick and easy tips that can help you in making your meals more nutritious.

1) Make it a habit to plan your menu in advance and serve the food that is freshly cooked to prevent reheating. Reheating destroys the nutritive value of foods and also changes the original taste of the food.

2) Cover the food with cling film (plastic wrap) before string in the refrigerator to prevent mixing of flavors. Food is to be used not only as a source of calories but also as nourishment to grow, maintain and repair tissues of the body and also prevent disease.

3) Never over-cook the vegetables. The more you cook them, the less nutrition they'll offer to you. Fresh and tender vegetables cook quickly and do not need a lot of seasoning and spices to taste good.

4) These days almost all the vegetables you buy from market are covered with fertilizers and pesticides. To remove them, wash the vegetables in a sink full of potassium permanganate. Then rinse them with plain water. Cut and cook.

5) If your space provides, try to have a little kitchen garden for some basic food ingredients like mint, basil, coriander, chilies etc.You don't need a full field space to have one. These days you can find easy portable pots to include in your kitchen. The greenery will definitely make your kitchen and home look good, along with providing natural and fresh source of ingredients to your meals.

6) Never cook green leafy vegetables in acids like lime or tamarind, as the olive green color of the green vegetables that comes because of these acids indicate that the nutrients from these vegetables wouldn't be absorbed easily by our bodies.

7) To make sure that the food is not overcooked in a pressure cooker, first boil the water without putting the lid on the cooker. Then when it is boiling add the ingredients and cover the lid tightly and cook on low flame for some time till you feel the food is cooked instead of pressure cooking on high flame with many whistles of the cooker.

Buy unpolished and small sized pulses and legumes as some of the vital nutrients get lost in polishing and processing them.

8) Onions are a rich source of quercetin, which is a very significant phytochemical and antioxidant. But the mistake we usually make is that we cut them immediately before having it. Onion should be cut and kept for at least 10 minutes before serving as oxidation helps quercetin to get activated.

9) Milk purchased from a dairy which is not pasteurized should be boiled for at least 10 - 15 minutes at boiling temperature to eliminate the effect of any bacteria or other germs.

10) It can be dangerous using wrong cookware. Never use painted and decorated pots and pans. Some are made of lead and silver toxin material. This can lead to severe digestive disorders. Using aluminum vessels for cooking can cause high levels of aluminum in the brain tissue, because it is tough to remove aluminum from the body. People suffering from Alzheimer's disease have high aluminum in brain tissue. Pyrex and stainless steel is the safest cookware.

Did you find the above article useful? Please share your opinion in comments. Thanks!

Holistic Weight Loss System

2010-12-27T22:00:00.000-08:00

Incorporating holistic approach to weight loss solutions can work wonders in providing body the necessary nourishment. Now, plan to include holistic activities with gruesome workout schedules and dieting, to reap out maximum benefits.

According to Henri Roca, medical director of Greenwich Hospital's Centre for Integrative Medicine - Holistic weightloss program can help an individual develop healthy eating habits and stay fit all his life. She said that genetics, metabolism, hormones and physiological attributes can act as potential hitting blocks to a successful long-term weight management.

Stress alone can impact a human body more than what people realize. Chronic stress can lead to enhanced cortisol levels that can stimulate glucose production in the body. Excess of glucose then gets converted into fat and stored in the body - especially around an individual's mid-section. A chemical chain reaction can take place inside the body and weaken the best weight loss efforts.

When you cut back on calories intake and add or increase exercises in your daily routine, you can succeed in achieving weightloss, but usually according to statistics, these do not offer enough motivation to people who've had failed in achieving their weight loss goals before. Failure to reach the weightloss goal adds up to the already existing stress in person's mind and suppresses the weight loss to occur in him going further.

Hence it is really essential that you include proper meditation and other stress management techniques in your routine along with regular diet plans and exercise regime.

10 exercises to burn 200 calories daily

2010-12-24T20:24:00.000-08:00

The best thing in life is to be fit, healthy and in shape. When you look attractive to yourself, and to your partner, the pleasure you get can make you feel at the top of the world and can light up your whole day. So here is a list of 10 exercises that can help you burn atleast 200 calories per day. Have a look at them and decide what suits you the best :

1) Qigong: These exercises come with different breath control techniques, meditation and relaxation, very similar to Pranayama. While doing Qigong, the practitioner spends little energy, but at the end of a session there is profuse perspiration, little elevation in blood pressure, but increased levels of energy.

2) Budokon: If you love to do yoga but are also love the high-intensity kickboxing class across the hall, try a fusion class like Budokon (bu-do-kon) and get hip with the Hollywood crowd.

3) Spinning: This is a relatively new phenomenon, which is performed on a specialised cycling machine. The classes take place in a fitness studio with specialised lights and music that create an upbeat atmosphere.

4) Aerobics: A great mode of exercise to fast paced zingy music can make you lose enough calories. Whether it is for 45 minutes daily or every three days, if you love to dance then there's something about aerobics that you'll always enjoy.

5) Yoga: Whether it is power yoga, artistic or ashtanga yoga, the lightness of body, serenity and bliss you feel will keep you hooked for ever. You may never want to try out another form of exercise ever.

6) Hooping : A form of aerobic exercise, it uses the hula hoop and has moved from being a toy to being a dance and exercise aid. It is fun, childlike, and meditative, all of which make it good for the spirit.

7) Walking: 20 minutes of brisk walking everyday will ensure that you don't put on an ounce of weight. It will keep you in such great shape that you wouldn't ever feel the need to go on a diet!

8) Dance: The best form of exercise, it helps you lose plenty of weight apart from keeping you lithe! US research shows that a vigorous dance class can burn as many calories as a gym workout. Calories danced away per hour: Ballroom: 180-480; Belly dancing: 180-300; Jive/swing dance: 250-400 Salsa: 400.

9) Jump rope: Single-rope freestyle jump roping is one sport that is increasingly becoming famous among fitness freaks, both as a competitive activity and a way to increase strength, balance and cardio-respiratory endurance.

10) Aero boxing: The workout involves a combination of aerobic exercises with boxing techniques and has been formulated for the first time to help people stay fit.

Health Study: Benefits of Ginger

2010-12-23T21:50:00.000-08:00

According to recent health news, intake of raw ginger in small amounts daily can reduce the strain on muscles after a workout.

Ginger is known to be quite effective in reducing the symptoms of morning sickness. Because of its anti-inflammatory properties, ginger is good for the treatment of rheumatoid arthritis too. Ginger has long been used as a cure for nausea, but recent research has suggested it has other powerful attributes too.

One lab study evidenced that ginger powder can kill ovarian cancer cells.

In the recent experiments, American scientists gave participants 2 grams of raw ginger, or a similar amount of heat-treated ginger as some evidence displayed that heat treatment can enhance the spice's potency for 11 days.

A third group was given a placebo. They were then asked to go through a series of arm exercises. The results were analyzed and it was discovered that 24 hours after exercise, pain levels in the raw ginger-eating group were 25 per cent lesser than those on the placebo.

And in the heat-treated group, pain levels were 23 percent lesser. Researchers indicate that this evidence supports anecdotal fact that ginger has a pain-killing effect.

The news health articles related to this study have been published in the Journal of Pain.

Other Benefits of ginger:

Sipping ginger root tea can give you relief from menstrual cramps.
Ginger products and ginger supplements offer a great cure for cold and cough.
To get rid of motion sickness, chew ginger candy, which can be a great and tasty source of ginger nutrition too.
Heated Ginger oil when applied on aching muscles can give instant relief.
Ginger when taken raw offers the best beneficial results.

Ginger root tea

Chocolate Milk after workout can speed up post-exercise recovery

2010-12-23T20:05:00.000-08:00

A new study has shown that chocolate milk intake after a workout can speed up your post-exercise performance and muscle repair process.

In a sequence of four studies, done at the American College of Sports Medicine conference this week, researchers discovered that chocolate milk provided a recovery benefit to facilitate in repairing and rebuilding muscles, as compared to specifically formulated carbohydrate sports drinks.

According to the new study, consuming fat free chocolate milk after exercise can assist the body in retaining, replenishing and rebuilding muscles and speed up the recovery process.

Consuming low fat chocolate milk after an arduous workout can even help in preparing the muscles to perform better in a consequent round of exercise. Below are listed certain advantages of chocolate milk that the researchers discovered:

1) To build muscle

Post-exercise muscle biopsies in 8 averagely trained male runners displayed that after consuming 16 ounces of fat free chocolate milk, the runners had intensified skeletal muscle protein synthesis - a sign that muscles were more capable to repair and rebuild, as compared to when they drank a carbohydrate only sports drink with the same amount of calories. The researchers indicated that "athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair."

2) To replenish muscle fuel

It is essential to replace muscle fuel (glycogen) after exercise for athlete's future performance and muscle recovery. Researchers discovered that consuming 16 ounces of fat free chocolate milk with its mix of carbohydrates and protein (as compared to a carbohydrate-only sports drink with the same amount of calories) contributed to enhanced concentration of glycogen in muscles at 30 and 60 minutes post exercise.

3) To maintain lean muscle

Athletes usually risk muscle breakdown post-exercise when the body's requirements are at their pinnacle. Researchers discovered that consuming fat free chocolate milk after exercise assisted in decreasing markers of muscle breakdown compared to drinking a carbohydrate sports drink.

4) To enhance the subsequent exercises

Ten trained men and women cyclists rode for an hour and a half, followed by 10 minutes of intervals. They took rest for four hours and were given one of three drinks immediately and two hours into recovery: low-fat chocolate milk, a carbohydrate drink with the same amount of calories or a control drink. When the cyclists performed a subsequent 40 kilometer ride after this, their trial time was considerable lesser after drinking the chocolate milk compared to the carbohydrate drink and the control drink.

As for why chocolate milk, researchers indicate that chocolate milk's combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise advantage. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies propose that chocolate milk has the right mix of carbs and protein to help in refueling exhausted muscles, and the protein in milk facilitates in building lean muscles.

Buy Cheap Cyto Chocolate Muscle Milk Online

Running shoes may damage your knees, hips

2010-12-22T19:46:00.000-08:00

So, you are all geared up to kick-start your jogging after getting the latest and branded pair of running shoes? You might enjoy getting back to fitness regime but here is listed a study that revealed that running shoes can likely damage your knees, hips and ankles.

A research conducted recently, compared the impacts of bare foot running on hips, knees and ankle joint motions with running in modern running shoes. The conclusions showed that running shoes basically exert more pressure and stress on the joints of hips, knees and ankles as compared to running barefoot or even walking on high heels.

The study was conducted on 68 healthy young adult runners out of which 37 were women, who use running shoes while running. None of these subjects had any history of musculoskeletal injury and all of them ran for 15 miles each per week. The observation was done both for running with shoes and running bare foot on treadmill for all the subjects.

The researchers found out that there was an enhanced joint torque at the hip, knee and ankle with running shoes as compared to running barefoot. Further studies confirmed that even though the construction of our modern day shoes can provide good support and protection to our feet, a major drawback can be that they increase the stress on hip, knee and ankle joint areas. This problem is likely due to the elevated heel and increased material under the medial arch, both characteristic of today's running shoes.

The study was published in the latest issue of PM&R: The journal of injury, function and rehabilitation.

Body Gel to Prevent Pregnancy

2010-11-29T01:50:00.000-08:00

The day may not be far when all you have to do is rub some gel on your body to avoid getting pregnant, for New York scientists claim they have developed a body cream that works exactly like the Pill.
So far, it has proved to be just as effective but has showed no side effects such as weight gain, acne, moodiness, or headaches that affect 40 per cent of those who take the Pill. The cream, called Nestorone Estradial, may also be preferable for the many other women who dislike having to remember to take a pill once a day.

Another big advantage is that breastfeeding mothers may also use the cream. The cream contains a combination of the sex hormones oestrogen and progesterone - the chemicals found in most forms of the Pill. But it contains a different type of progesterone - called Nestorone, which in early trials caused far fewer side effects.
The cream has been developed at the Population Council research centre in New York and is expected to be widely available in the next few years. Early trials on 18 women in their 20s and 30s over a three-month period have shown that it was just as effective as the Pill in preventing pregnancy.
"From this small study we found it was effective in preventing pregnancy, but we need to test it over longer periods of time," said Dr Ruth Merkatz, from the Population Council.

Energy Drinks May Harm your Kids

2010-11-21T20:34:00.000-08:00

According to the studies from doctors - Primary school children, who drink caffeine-packed energy drinks for breakfast are at risk of heart damage. Students as young as 10 are snapping up at least two cans at a time on their way to school, lured by special offers at many convenience stores.

Two cans of the energy drinks can have the same caffeine content as five cups of coffee. Just one energy drink can cause "serious heart conditions".

The Australian Medical Association has issued warnings for adults to limit their consumption. A recent health test performed in Sydney on 19 to 21-year-olds highlighted the massive jolt to the heart from these drinks. One 19-year-old had a resting heart rate of 82 beats a minute. Half an hour later, after consuming a Mother, it hit 106.

A Queensland Health spokeswoman said the effects of two energy drinks on a child weighing less than 30kg could be dangerous.

"Current evidence suggests that 75mg of caffeine per day from all food and drink sources is the limit for a 30kg child," the Courier Mail quoted Queensland Health as saying in a statement.

The study has been published in the American Journal of Medicine.

Garlic can cure Hypertension

2010-11-20T20:31:00.000-08:00

According to a new research garlic can work wonders in treating high blood pressure, when complimented with proper medication. As part of the study, Australian doctors registered 50 patients in a trial to observe if garlic supplements can bring any positive changes to those who were suffering from high blood pressure despite getting proper medication.

Garlic supplements have earlier displayed to reduce the cholesterol and high blood pressure in those with untreated hypertension. Now, the researchers from the University of Adelaide, Australia, observed and studied the effects of four capsules a day of a supplement known as aged garlic for 12 weeks.

They discovered that systolic blood pressure was around 10mmHg lower in the group given garlic compared with those given a placebo. According to the researcher Karin Ried - Garlic supplements have been associated with a blood pressure lowering effect of clinical significance in patients with untreated hypertension. The trial, however, is the first to assess the effect, tolerability and acceptability of aged garlic extract as an additional treatment to existing antihypertensive medication in patients with treated, but uncontrolled, hypertension.

Caution: Experts say garlic supplements should only be used after seeking medical advice, as garlic can thin the blood or interact with some medicines.

The study has been reported in the journal Maturitas.

Drink Wine to Stay Young

2010-11-19T23:24:00.000-08:00

A research suggests that middle-aged women who enjoy a couple of glasses of wine a day have a healthier old age.

Scientists suggest that moderate drinking can lead to 'successful ageing', and cut the risk of stroke. Two studies by researchers at Brigham and Women's Hospital and Harvard University in Boston used data from the landmark Nurses' Health Study, which started in 1976 and involves more than 200,000 women.

The alcohol consumption of almost 14,000 women who lived to the age of 70 was analysed in mid-life to find out what factors contributed to 'successful survival'. Dr Qi Sun, a Harvard medical instructor who led the study, found 1,499 women reached 70 free of major diseases such as cancer and heart disease, and had no physical impairments or memory problems.

He looked at levels of drinking around the age of 58, and found women who had one or two drinks most days of the week had a 28 per cent better chance of 'successfully surviving' to old age, compared with non-drinkers. Dr Sun found women drinking most days were likely to be healthier than women who drank one or two days a week, which often results in 'binge' drinking.

A second study analysed the risk of stroke in 73,450 women in the Nurses' Health Study who did not have either heart disease or cancer when enrolled. Altogether 1,822 strokes were recorded, according to research presented at the American Heart Association's meeting in Chicago, and any level of drinking was linked to a lower risk of stroke.

Experts are unclear about exactly how alcohol might benefit health, with one theory being that it helps the body metabolise glucose more efficiently as well as reducing the risk of blood clots.

Begin your Right Food Habits at Home

2010-11-19T20:17:00.000-08:00

How often has your kid suggested that you pick a box of cereals instead of chocolates at the grocery store? Chances are, may be not even once. Then it is time, you start to show a new approach toward healthy eating habits and make it sound like good fun.
Below are some of the easy and effective methods that can help you in getting your kid begin his/her healthy alternatives over candies and chips

1) Be A Role Model: Do not fret over food and make a remark that you are putting on weight because of the meals. Kids do as you do. So, lead by example. Choose nutritious snacks, eat at the dining table, and don't skip meals.

2) Involve Your Child: From the foods you offer, kids get to choose what they will eat or whether to eat at all. Try to involve your kids when you choosing which fruits to get home. Kids like to feel important in home matters. You can tell them to decide on a weekly menu too.

3) Start Them Young: Everybody's fussy about food. Not just kids even adults. But it is good to know that food preferences are developed early in life, so you can start by offering variety. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites.

4) Don't Reward With Food: Food is not love. When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.

5) Get Active: Limit TV and computer time. With that, you can restrict mindless snacking and encourage activity. Limiting 'screen time' means you'll have more time to be active together.

Reduce your calorie intake by drinking Skimmed Milk

2010-11-18T23:12:00.000-08:00

Skimmed milk can facilitate people to feel fuller because of its high protein content, lactose sugar and its thickness.

Researchers have discovered that drinking fat free milk in the morning has helped people in gaining higher levels of satiety and hence lead to reduced calorie intake at the next meal, when compared to a fruit drink. Those who drank milk ate about 50 fewer calories (or nearly nine percent less food) at lunch.

In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions, one in which they were served about 20 ounces of fat free milk, and one in which they were served the same quantity of a fruit drink (each contributing 250 calories to their breakfast).

During the four hours between breakfast and lunch, the men and women gauged their feelings of fullness and were allowed to eat until they were comfortably full at lunch.

The researchers discovered that the milk-drinking adults reported feeling fuller and more satisfied and therefore ate fewer calories at lunch.

The researchers suspect that milk's protein content (providing 16 percent of the daily value per cup), the lactose (the natural sugar in milk) or simply the thickness of the beverage may play a role in the satiety benefits.

And, research suggests choosing foods that can help enhance satiety is an important success factor in any weight management plan, according to a Eurekalert release.

These results are slated for publication in the July issue of the American Journal of Clinical Nutrition.

Now Reduce your Calorie Intake by Chewing Gum

2010-11-18T20:03:00.000-08:00

According to a nutrition professor at the University of Rhode Island - Chewing sugar-free gum can abridge calorie intake and accentuate energy expenditure.

Kathleen Melanson, the URI associate professor of nutrition and food sciences, reached to this conclusion by comparing gum chewing to non-gum chewing in healthy adult volunteers, who came to her lab for two standardized tests in random order.

When the research subjects chewed gum for a total of one hour in the morning (three 20-minute gum-chewing sessions), they consumed 67 fewer calories at lunch and did not compensate by eating more later in the day. Male participants also reported feeling significantly less hungry after chewing gum.

It was also discovered that when her subjects chewed gum before and after eating, they spent around 5 percent more energy than when they did not chew gum. Apart from this, her subjects reported feeling more energetic after chewing gum.
Based on these results,Melanson concluded that gum chewing integrates energy expenditure and energy intake, and that is what energy balance is about. She further elaborated that the nerves in the muscles of the jaw are stimulated by the motion of chewing and then send signals to the appetite section of the brain that is linked to satiety, which may explain why the act of chewing might help to reduce hunger.

Melanson said that she expected that chewing would increase the amount of energy her subjects expended.

"However, what makes the energy expenditure data particularly interesting is that this study simulated real-life gum chewing, with the subjects chewing at their own relaxed, natural pace and for realistic time periods," she said.

In her study, 35 male and female subjects made two visits to the URI Energy Metabolism Lab after having fasted over night. During one visit, they chewed gum for 20 minutes before consuming a breakfast shake and twice more during the three hours before lunch. During both visits, participants remained as still as possible as measurements were conducted of their resting metabolism rates and blood glucose levels at regular intervals before and after breakfast and lunch. They also conducted periodic self-assessments of their feelings of hunger, energy and other factors during both visits.

"This was a short term study, so the next step is to do a longer study and to use subjects who need to lose weight.But based on these initial results, one could hypothesize that gum chewing may be a useful adjunct to a weight management program," said Melanson.

How Can Calorie Intake impact Cancer Development?

2010-11-17T23:59:00.000-08:00

Restricting consumption of glucose can extend the life of healthy human-lung cells and speed the death of precancerous human-lung cells, reducing cancer's spread and growth rate, say researchers.

Boffins from the University of Alabama at Birmingham (UAB) conducted tests by growing both healthy human-lung cells and precancerous human-lung cells in laboratory flasks. The flasks were provided either normal levels of glucose or significantly reduced amounts of the sugar compound, and the cells then were allowed to grow for a period of weeks.
Principal investigator Trygve Tollefsbol, Ph.D., D.O., a professor in the Department of Biology, said: "In that time, we were able to track the cells' ability to divide while also monitoring the number of surviving cells. The pattern that was revealed to us showed that restricted glucose levels led the healthy cells to grow longer than is typical and caused the precancerous cells to die off in large numbers."

The expert added: "These results further verify the potential health benefits of controlling calorie intake.

"Our research indicates that calorie reduction extends the lifespan of healthy human cells and aids the body's natural ability to kill off cancer-forming cells."

Taking Herbal Pills May Help you Loose Appetite

2010-11-17T19:58:00.000-08:00

A research has shown that women can reduce their daily calorie intake by almost a fifth if they simply take a herbal diet pill. The supplement has also been shown to help those with a sweet tooth, reducing the temptation to indulge in sugary snacks.

Zotrim, which is based on three South American plants, was tested by scientists at the University of Liverpool.
They found that women who took the pill with their breakfast had a much lower appetite at lunch time, cutting their calorie intake by 17.6 per cent, reported dailymail.co.uk.
Of the 58 volunteers who were given either Zotrim or a dummy pill in the morning, those on the herbal supplement only picked at their afternoon meal.
The subjects, some of whom were overweight, were observed at a test lunch buffet where they were told to eat as much they wanted. Those on Zotrim ate on average 132 fewer calories. If the effects were replicated throughout the day, the pill would cut a dieter's daily count by 400 or 500 calories.

Zotrim is designed to make the user feel fuller for longer. But it also appears to take the edge off a sweet tooth, cutting the women's selection of biscuits and chocolate mousse from the buffet by 27 per cent.

"Zotrim has a robust effect on a dieter's appetite, which could help them lose weight," said Dr Jason Halford, an obesity expert.

The pill contains caffeine and other ingredients from herbs Guarana, Yerba Mate and Damiana. The cocktail delays the rate at which the stomach empties by about 20 minutes. The process is not dangerous because it merely extends the length of time taken to digest the food.

However, it makes it difficult for dieters to overeat because they feel uncomfortably full sooner. Previous research has shown that Zotrim can help overweight women lose an average of two inches from their waists in just four weeks. Some of those taking part shed five inches from their middles.

Juicy and Crunchy treats can make you Smarter

2010-10-08T02:06:00.000-07:00

They add tang and crunch to breads, cereals, yogurt , and they do a little something for your brain, too. We're talking about berries and walnuts.

Turns out that the polyphenols in walnuts and berries help quell the inflammation and oxidative stress that can injure the brain and lead to memory problems over time.

Potent brain protection
In fact, the polyphenols in berries and walnuts – as well as in grape juice – are so powerful, some research suggests they might even help reverse cognitive decline once it occurs. For example, in one study of older adults with mild dementia, the subjects performed better on memory tests after grape juice was added to their diets. So sprinkle some nuts and berries on your breakfast cereal, serve it with a side of grape juice, and let brain-boost begin.

Other cerebrum supporters

Keep the light in your lighthouse burning brightly with these additional brain-protection strategies.
Peel yourself off the couch. Your brain loves a little activity.
Play mind games. Games and puzzles do for your brain what treadmills and weights do for your body – keep it lean and mean.

You need Good Sleep to Fight Fat if You are Dieting

2010-10-05T21:11:00.000-07:00

A small research conducted in US states that getting too little sleep might prevent dieters from losing body fat.
The study that got issued in the Annals of Internal Medicine, adds to evidence that sleep habits play a role in weight regulation and suggest people embarking on a weight-loss plan may want to make sure they are catching enough shut-eye each night.

The research included 10 overweight men and women who lived in a sleep lab for two separate two-week periods. During both periods they followed the same calorie-restricted diet but for one period, the participants slept for 8.5 hours per night, while during the other they got 5.5 hours. Researchers from the University of Chicago found the dieters lost the same amount of weight under both conditions - just under 7 pounds, on average.
But during the sleep-restricted period, they mainly lost muscle rather than fat. When participants got 8.5 hours of sleep, more than half of their weight loss came from shedding fat. But when they got 5.5 hours of sleep, only one-quarter of their weight loss came from fat -- translating to a 55 per cent reduction in fat loss. The majority of their weight loss came from lean body tissue, which refers to muscle and any other body tissue that is not fat.
So, they lost the same amount of weight, but the composition was different. Dr. Plamen Penev, an assistant professor of medicine at the University of Chicago, said that successful dieters always shed a certain amount of muscle but wanted to limit that loss in favor of shedding fat.
The study, however, has a number of limitations. Besides its small size, it also looked only at short-term weight loss. More research is needed to see how sleep duration might affect dieters' body composition over time. It was also unclear how well these findings from a tightly controlled sleep-lab setting might fit the "real world." A number of studies have found self-described "short sleepers" - typically defined as those who get less than 6 hours of sleep each night - tend to weigh more or gain more weight over time than people who get more sleep.

Lab studies have suggested sleep loss may alter people's levels of the "hunger hormones" leptin and ghrelin. Leptin is secreted by fat cells; low blood levels of the hormone promote hunger, while increases tell the brain that body is full and encourage calorie burning. Ghrelin is secreted by the stomach to boost appetite.
Penev's study found that under sleep-restricted condition, participants reported greater hunger during the day compared with the 8-hour sleep condition even though they consumed the same number of calories during both periods. They also had higher blood levels of acylated ghrelin, one form of the appetite-boosting hormone. Penev said there wsa no one-size-fits-all prescription for sleep and more studies are needed in real-world settings.

Tips to get a Healthy Heart

2010-10-01T03:29:00.000-07:00

A strong heart is a result of healthy lifestyle choices. So, one should aim to be active and stress-free.

Today's fast-paced life and work pressures have escalated our stress levels and taking a toll on one's heart. We must realize that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments.

So, it's really important to stay healthy and manage your stress levels by understanding the risk factors which are usually high cholesterol levels, stressful lifestyle, smoking, and lack of exercise. Below are certain simple steps which can help you in changing your lifestyle to a healthy and happy one:

1) Avoid smoking

Smoking brings down life expectancy by 15-25 years. If you are a smoker, you are twice more likely to get a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to decrease too.

2) Cut down on salt

Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

3) Watch your diet

Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.

4) Monitor your alcohol

Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.

5) Get active

At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

6) Monitor your BP, blood sugar and cholesterol levels

Routine medical check-ups will ring an alarm, if you need medical help.

7) Manage your waist

Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

8) Manage your stress level

If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

9) Check your family history

If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

10) Laughter is the best medicine

Laughing and staying happy will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light too.

So follow the simple tips given above and love the heart that makes you love your closed ones!

A Guide to a Good Diet

2010-08-22T22:37:00.000-07:00

Get your daily fix of carbs and don’t avoid butter or bananas either.

Did you know that including coriander in your daily diet is vital? These green leaves act as stimulants, strengthen the stomach and promote digestion.

Besides, pistachios make for a healthy snack, improving eyesight and lowering bad cholesterol. And, if you were thinking butter and coconuts weren’t good for you, here’s some news. According to the nutrition experts - Don’t cut them out from your diet completely. They contain good saturated fat. A teaspoon of pure butter once a day is good enough.

Food experts recommend Indian spices like turmeric and ginger in our daily diet. Turmeric is an antiseptic that lowers cholesterol and prevents cardiac problems. It also protects one from infections, coughs, cold and fever, whereas ginger prevents aches and bloating of the body. Walnuts and flax seed are excellent sources of omega-3 fatty acids, experts believe.

Coming to the macro nutrients - carbohydrates, proteins and fats; dieticians strongly recommend a good balance of these three components. Fitness experts advise 55 to 65 per cent carbohydrates (cereals, whole wheat bread, rice, porridge, fruits and vegetables); 20 to 25 per cent fat (dairy products, oil, nuts and seeds) and 15 to 20 per cent proteins (dal, pulses, sprouts, egg, chicken, fish) in our daily diet.

It is unhealthy to stop having any of these nutrients, not even fat, as your energy levels will drop. A fruit diet helps detox and cleanse the body, but should preferably be done only a couple of days a month or once a week. A long-term adherence to fruit diets and ignorance of other essential ingredients such as carbohydrates and proteins can lead to nutritional deficiencies.

However, carbohydrates at the cost of protein is not healthy. We often find rice more than pulses in our diet. The modern Indian diet is also very fat-rich hence four to five servings of vegetables and three to four servings of fruits daily should be incorporated.

Besides the two main meals, one can have raw veggies such as cucumbers and tomatoes in salads, or include veggies during breakfast in "poha". One should go for a variety of fruits like apples, bananas and papayas. Let us not ignore the indigenous ones, such as guavas. We must aim at serving fruits as a meal. Otherwise, it’s best to have fruits as a mid-morning and evening snack. A minimum three fruits a day help us get our natural sugars.

Recipe to cook "Poha" can be viewed here.

While watching your diet, don’t forget to step out in the sun for essential Vitamin D, which helps in balancing hormones and acts as an anti-depressant.

How to Avoid Workout Injuries?

2010-08-17T20:17:00.000-07:00

Injuries are a common phenomenon during workouts.The basic motive to have a successful workout is to make it safe and fun. While you want to grab the maximum benefits out of your workout, there are certain factors, which you need to consider in order to remain careful and consistent with a healthy and happy fitness regime. Below are certain tips on how to avoid injuries during workout:

- Make sure to visit a doctor and get a fitness test prior to the beginning of a new fitness regime.
- Keep the enthusiasm levels low in the beginning and gradually increase the time and intensity of your exercises.
- A personal trainer will help you get the right moves and workout safely.
- A warm-up before you begin is a must as it will help you prevent injuries. A good jog or run could also be a great warm-up.
- Avoid exercising on an empty stomach, a meal two hours prior is a must.
- It is essential to be hydrated during a workout as it will replace loss of fluid.
- Don’t ignore minor pains, these could be the first steps towards a major injury.
- It is important to take adequate rest in between workouts to keep your immunity levels strong.

Picks of the day:

Safe and Strong: Body Strength Workout

The Safe Back Workout, Tape 3: Low Back and Abdominals (Advanced Level) [VHS]

The Obesity Epidemic - Reviewed

2010-08-16T23:01:00.000-07:00

Despite fad diets and ‘fat-free’ healthy foods, why is the world in the grip of an obesity epidemic?
Quattrin, who is testing an innovative program for preventing and treating obesity in children aged 2 to 5, has now offered her expert opinion.

Q. Why have obesity rates increased so much over the past several decades?
Quattrin: People are eating more, and eating less healthy food high in calories. There are children who eat a whole carton of strawberries, and their parents think that’s OK.
But too much healthy food can contribute to the problem, too. Extra calories, along with low physical activity, lead to obesity--especially in people with a predisposition to developing the disease, and certainly in kids whose parents are obese.

Q. What are some simple steps children and families can take to prevent obesity?
Quattrin: Parents should educate themselves by finding out their children’s body mass index, and their own. Young children who don’t look overweight may still be obese.

If the home environment is such that the refrigerator and pantry are full of junk food instead of fruits and vegetables, the child grows up feeling that’s the way he or she should eat.
Park a little further away from the supermarket. Take the stairs instead of the elevator. Walk to the store or a friend’s house. These are simple steps that can ameliorate and prevent problems.

Picks of the day:

Fat Politics: The Real Story behind America's Obesity Epidemic

Handbook of Obesity Treatment

Top 10 Health Concerns of the Decade

2010-08-15T23:15:00.000-07:00

In past ten years, innumerable diseases and conditions have plagued mankind. From the Swine Flu pandemic to Cancer, AIDS and Obesity in children, here is a roundup of the most alarming ones which have managed to create ripples of tension in the minds of the young and old alike.

After sharing and discussing with several professionals and housewives across the country, these health concerns with experts in the line of medicine and health have been confirmed. Here are top of the mind health concerns voiced by men, women and also children.

1) Heart diseases:

Heart disease is the number one killer of both men and women. Now researchers say India, a country with more than one billion people, will likely account for 60 per cent of heart disease patients worldwide, by 2010. A study among Asian Indian men showed that half of all heart attacks in this population occur under the age of 50 years and 25 per cent under the age of 40, according to the Indian organisation, Medwin Heart Foundation. Although more men die of heart disease than women, females tend to be under-diagnosed, often to the point that it's too late to help them once the condition is discovered.

2) Cancer:

The good news is that survival rates have improved for many types of cancers in recent years. But, you can lower your risk by adopting a healthy lifestyle. Screenings also can help find some cancers early, when they are most treatable. Skin, lung, prostate, colon and testicular cancers are the ones that worry most men, while women feel anxious about breast cancer. It is second to lung cancer as the leading cause of death for women. Experts say the fear of breast cancer can sometimes be exaggerated, stopping women from going to their doctors for screening, or pushing women to make rash decisions about mastectomy, when it may it may not be necessary.

3) HIV/ AIDS:

The HIV/AIDS epidemic will affect women’s health in coming years. Rates of infection are found in population groups with certain high-risk behaviors (i.e., sex workers, intravenous drug users, and sexually transmitted disease patients). However, infection also is increasing in the general population. Despite the alarming growth of the epidemic, most women in India have very little knowledge of AIDS. Even among those who had heard of the disease, there were many misconceptions about modes of transmission.

4) Swine Flu:

Soon after the outbreak of H1N1 virus in the United States and Mexico in March 2009, the Government of India started screening people coming from the affected countries at airports for swine flu symptoms. Till date there have been 852 confirmed HINI deaths in the country confirms the health ministry. What begins with sudden chills, cough, sore throat, headache and fatigue, worsen and lead to death if not detected on time.

5) Reproductive health:

Many of the health problems of Indian women are related to or exacerbated by high levels of fertility. Research has shown that numerous pregnancies and closely spaced births erode a mother’s nutritional status, which can negatively affect the pregnancy outcome. Unwanted pregnancies terminated by unsafe abortions also have negative consequences for women’s health.

6) Osteoporosis: A largely preventable disease, the behaviours that women develop in their childhood, in their adolescence, and in their early adult years really play a significant role in the development of osteoporosis. That's because bodies build up most of bone mass until age 30. Then new bone stops forming and the focus is on maintenance of old bone. It is never too late to keep bones strong and avoid fractures.

7) Depression:

Depression appears to affect more women than men. Research has proved that women need a connection with others in their lives. They need that sustenance and if they don't have it, they tend to get depressed.

8) Unintentional injuries:

Accidents, also called unintentional injuries, are the third leading cause of death around the world. They account for 1 of every 4 people treated in an emergency department. Death can result from motor vehicle accidents, falls and fires.

9) Diabetes:

More than 9 out of 10 people with diabetes have type 2 diabetes. Many men don't even know they have it until they develop problems such as erectile dysfunction, vision loss, or kidney disease.

10) Obesity:

A difficult condition to treat, obesity and overweight rates for children and teens have been steadily rising. Children who are obese face serious health problems, including asthma, joint pain, high blood pressure, and type 2 diabetes. In the poll parents reported that they discuss at length limiting junk food and physical activity. However, most do not curtail TV time.

Tips to cure Laptop-itis

2010-08-15T22:56:00.000-07:00

Are you suffering from backache, sore arms and neck? It could be the result of long hours you spend in front of your laptop. The way the computers are designed, especially laptops, there are high possibilities to get poor posture and back troubles.

Typing can also cause carpal tunnel syndrome, an injury to the nerve that passes through the wrist. Your body should form 90-degree angles at your elbows, knees and hips. And your eyes should look straight ahead at the top third of the screen. But because the keyboard and monitor are combined in a laptop, they can’t be positioned independently for typing and viewing. That means having to make a trade off of some sort.

One solution is to use a docking station that either links a laptop to another monitor and keyboard or to a stand that raises the screen to a higher level. You can also use a FireWire or USB cable to connect your laptop to an extra monitor or keyboard, which you can then adjust to the proper height.

Other tips:

Check the weight of the laptop and other accessories since you will be carrying them along with books.
Obtain an adjustable chair with back support
Position your laptop such that you don’t have to bend your neck to see the screen.
Set up your mouse so that your wrist is in a neutral position.
Take short breaks every 20 minutes and exercise lightly.
Stay hydrated. Drinking plenty of water keeps the discs in your back lubricated and healthy.

Most importantly, watch out for the signs - a neck and shoulder pain, headaches at the top of your head, wrist pain or tingling in your fingers, particularly in your thumb.

HMGB1 Protein Test May Help In Preventing Mesothelioma Lung Cancer

2010-08-12T20:53:00.000-07:00

For the past 40 years, researchers were trying to understand why asbestos causes cancer and now the mystery has been unravelled.
Researchers led by Drs. Haining Yang and Michele Carbone at the University of Hawaii Cancer Research Center, found that when asbestos kills cells, it does so by inducing a process called "programmed cell necrosis" that leads to the release of a molecule called "high-mobility group box 1" protein (HMGB1).
HMGB1 starts a particular type of inflammatory reaction that causes the release of mutagens and factors that promote tumour growth.
The researchers also found that patients exposed to asbestos have elevated levels of HMGB1 in their serum.

Thus, they stated that it might be possible to target HMGB1 to prevent or treat mesothelioma and identify asbestos-exposed cohorts by simple HMGB1 serological testing. In the study, the researchers proposed that by interfering with the inflammatory reaction caused by asbestos and HMGB1, it may be possible to decrease cancer incidence among cohorts exposed to asbestos and decrease the rate of tumour growth among those already affected by mesothelioma.
This study emphasizes the role of inflammation in causing different types of cancers and provides novel clinical tools to identify exposed individuals and prevent or decrease tumour growth.
The researchers question if it will be possible to prevent mesothelioma, like colon cancer, simply by taking aspirin or similar drugs that stop inflammation. They are about to test this hypothesis.
The study is published in the current issue of the Proceedings of the National Academy of Sciences, U.S.A.

Book That can Help:

100 Questions & Answers About Mesothelioma