November 2009

Avocados raise good cholesterol levels boost heart health

Washington, Nov 29 - ANI: Avocados raise good cholesterol levels that boost heart health, say experts.

Whats more, there is no harm in including eggs in a heart patients diet, the experts added.

Early Show co-anchor Harry Smith said that avocados can lower bad cholesterol and raise good cholesterol.

And CBS News Medical Correspondent Dr. Jennifer Ashton agreed with the fact.

Avocados are a good source of fat/cholesterol. They have the unsaturated fats, which are good for us. So therefore they can raise the HDL, the Harry or healthy cholesterol and lowerer the LDL - the lousy cholesterol," CBS News quoted Ashton as saying.

She also said that people who think that eggs should not be allowed on a heart healthy diet are probably wrong.

This is a big myth. Because people think of they eggs and they think of the omelet with bacon and cheese. Actually, eggs, while high in cholesterol, have about 215 milligrams, well below the 300 milligram limit per day. If you have normal cholesterol, you can go ahead and have one egg a day," explained Ashton.

She further added that even cholesterol-free food could raise cholesterol, saying: You can't confuse what's on the label in terms of cholesterol and fat. And remember that transfats, which can be hidden in a lot of packaged foods, can increase your cholesterol.

SOURCE: littleabout

How to stay healthy without health foods

Today’s roster of superfoods packs more power than an NFL lineup. Eat right, and you can dramatically slow your rate of aging and lower your risk of disease. But not everyone can handle these superfoods. So here are other options:

•The superfood: Alcohol

• Why it's good: In moderation, wine or beer may reduce your odds for heart disease by more than 25 percent.

• Instead: Put a plant-based “rainbow” on your table. Try blueberries, red grape juice, apples, onions, grapefruit and black tea.

• The superfood: Fish

• Why it's good: Having fatty, nonfried fish three times a week gives your body omega-3 fatty acids, the super-fat that acts like a handyman inside your arteries and also helps with immune function and brain repair. It lowers triglycerides and blood pressure, makes blood less prone to clotting and cuts your odds of arrhythmias. Wild salmon, mahi-mahi, catfish, flounder and tilapia are top sources.

• Instead: Start with DHA-rich foods, such as walnuts (2.5 grams of omega-3 per ounce) and omega-3-enriched eggs and orange juice. Fish-oil supplements work, too: Pop enough to get 3 grams of DHA and EPA a day.

• The superfood: Nuts

• Why they're good: These tiny power foods are packed with fiber, protein and an impressive mix of good fats that help lower your risk of diabetes, drop blood pressure and cool chronic inflammation. An ounce a day can lower the rate of heart disease by as much as 40 percent.

• Instead: If you're allergic to nuts, get their monounsaturated fats from avocados, canola and olive oils, olives and even dark chocolate.

• The superfood: Skim milk

• Why it's good: It's a rich source of bone-protecting calcium, vitamin D and other minerals.

• Instead: If you're lactose-intolerant, try a brand that adds lactase or take lactase tablets before you drink.

If you just don't do milk, then aim for 1,500 mg of calcium per day from other sources. For supplements, we prefer calcium citrate because it is more easily absorbed.

Toss in a little celery, parsley and onion

The next time you're throwing together a light, laid-back dish, spice it up with extra parsley, onion and celery. People who eat these flavor-packed ingredients cut their risk of hardening of the arteries in half.

The health fuel powering these foods comes from flavonoids, plant compounds that are widely known for their disease-fighting, anti-inflammatory properties. These tiny warriors handcuff damaging oxygen-free radicals and encourage your body to take them out through urine. What's more, they defend you from something called peripheral arterial occlusive disease. It narrows, stiffens and hardens the arteries in your legs and arms, reducing blood flow, and causing pain and numbness.

Botox injections should be given by a doctor

Q: Do I need to worry about the safety of Botox? I've heard it can cause allergic reactions in the brain or paralyze your diaphragm and keep you from breathing.

— JOYCE,Pasadena, Calif.

A: Botox is a brand name for a purified form of botulinum toxin, a product that stops muscles from contracting and creating wrinkles. Botox injections used for cosmetic purposes don't carry the risks you mention. If you get them done by a trained physician, he or she will use a very thin needle so that the toxin can't get into the veins. However, noncosmetic forms of botulinum toxin are increasingly used for muscle problems in other parts of the body. Those forms can be very strong and can have contaminants.

SOURCE: chron

Getting a good night's sleep helps you crave healthy food

GETTING ENOUGH sleep makes it easier to eat well and lose weight and also may improve cholesterol and blood-sugar levels.

It's not clear how exactly sleep affects the brain and appetite levels, but the research is tantalizing. And getting more sleep sounds so much nicer than dieting!

In one recent study, truck drivers and dock workers who got enough sleep to feel rested ate better without trying. They ate more fruits and vegetables and had fewer sugary drinks and sugary snacks, according to research published in the American Journal of Public Health this month.

This is the latest in a string of intriguing studies on sleep and appetite.

Obviously, exercise and portions affect weight too. But the sleep research is especially relevant as more Americans are heavy than before, and Americans in general are sleeping less.

SLEEP MORE, EAT LESS
In the 1960s, Americans slept 8.5 hours a night; by the turn of this century, we had dropped to only 7 hours a night. Researchers say 7 to 9 hours are optimal, but many Americans get less than that each night.

Why does it matter?

One study showed that restricting sleep caused increased appetite all the next day, as well as changes in appetite hormones such as ghrelin and leptin.

Middle-age Chicagoans who were limited to 5.5 hours of shut-eye ate 200 more calories worth of snacks than those allowed to sleep 8.5 hours, in one research project.

And a study of Greek women showed that for every hour of sleep lost, women had about 3 percent more body fat. In other words, women who averaged 6 hours of sleep nightly had 3 percent more body fat that those who averaged 7 hours' sleep.

Sleeping too much or too little also was linked to weight gain in Canadian adults during a 6-year study. Folks who slept 6 hours or less--and those who slept 9 or more hours--gained 3 to 4 pounds.

Along with weight gain, there are other effects of not getting enough sleep.

Studies of both healthy young men and middle-aged adults have shown that restricting sleep increased their blood sugar levels.

We also know that folks with sleep apnea, characterized by snoring at night and daytime sleepiness, have higher rates of diabetes and metabolic syndrome.

Losing weight can ease sleep apnea. In severely obese people, even a modest 10 percent weight loss significantly helped their symptoms, according to Colorado researchers.

The risks apply to children, too. Insufficient sleep on weekdays was linked to overweight in a study of New Zealand children.

GET INTO A ROUTINE

There are a few eating tricks to help sleep more soundly.

There's conflicting research on the old saw that tryptophan in turkey and warm milk help sleep--some scientists argue that the sleep-inducing effect is cancelled out by high protein levels in those foods.

And while I enjoy drinking chamomile tea in the evening, there isn't any rigorous research on whether it really aids sleep.

What we know for sure is to avoid stimulants like caffeine. That means you should not consume soda, coffee, tea, chocolate or anything else containing caffeine within eight hours of bedtime.

It's intriguing to learn that sleep nourishes the body and affects appetite.

Here are a few more tips for getting a good night's rest:

Maintain a regular bedtime and wake time every day of the week.

If you lose sleep one night, make it up by going to bed early the next night, rather than sleeping late.

Regular exercise can help you get a good night's rest--but don't exercise right before bed.

Turn away or cover clocks-they can increase anxiety about insomnia.

If you lie awake for 30 minutes or more, get up and do something boring in very dim light until you are sleepy.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.

SOURCE: fredericksburg

Healthy Diet Plan For Kids For Strong Immune System

A good healthy diet plan should include your personal goals. Some are interested in feeling good with lots of energy, others in losing weight, while others maintaining a strong immune system others,. Your goals and desires will determine what kind of plan would be best for you. Whatever it is, you need a plan.

Healthy diet food should include a balanced intake of water, protein, carbohydrates, fats, vitamins, minerals and fiber. Both excesses and deficiencies can be harmful to the body’s health and efficiency. For example, not eating enough fruit and vegetables can lead to a weakening of the immune system. A personalize meal planner is needed to give you a delicious and healthy suggestions for breakfast, lunch, dinner, snacks, and desserts.

A good customized plan program should be designed to each your own personal goals and provide continuous motivation on reaching your goals. The plan should also include friends that will hold you accountable and encourage you.

Healthy Diet Plan Tips

To help suppress your appetite, Divide your meals into 6 smaller meals a day. Include healthy delicious snacks in between meals.

Plan your snacks and meals ahead of time, so you avoid bad foods and be prepared for good foods. When you eat without planning, you tend to choose less healthy and higher in calories foods.

Healthy nutritious snacks you can add to your meal plan include crackers, pretzels, baby carrots, popcorn, fresh and dried fruit, yogurt, low-fat cheese, peanut butter, air popped popcorn cereals and nuts and seeds. Try to avoid ice cream, chips, sodas, cookies, and all sugar products

Drink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.

Lower your fat intake. Avoid or limit eating fast food, margarine, butter and mayonaise, and switch to skim milk and lean chicken.

No more soft drinks and juices. Research reveals that we automatically eat larger portions of food when we snack in front of the TV.

Try to add more whole grains to your meal plan. Brown rice and whole grain breads instead of white rice and white bread.

Avoid any foods that are high in sugar, for sugar has no nutritional value at all and harms your body. Eat vegetables with every meal.

Don’t skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.

Avoid eating in front of the TV and eat meals slower, chewing your food much more. Research reveals that we typically eat larger portions of food when we snack in front of the TV.

source: mytowntalks

Think twice before giving a pet as a gift

SEBRING -- One of the warm fuzzies of Christmas is having a child open a box and have an adorable puppy, kitten, or gerbil jump out.

Experts warn, however, that introducing a new animal into a household during a peak period of excitement, when life is hectic and guests coming and going, is stressful for animals who have just left their familiar world and are now surrounded by strange people, sounds and smells.

The distractions of fragrant food, wads of wrapping paper and strands of twinkling lights can overwhelm an animal, leading to accidents and unruly behavior.

Pets, after all, are living creatures, which need healthy food and steady routines in order to develop into calm and reliable companions.

The earliest days spent with their new family are the most important ones for a new pet. That is the time the animal learns what is expected of it, and who will be in charge.

The most important thing someone contemplating bringing a pet into the home can do, said Paul Antone, who owns the Arcade Pet Stop at 2183 U. S. 27 North, is research.

"You have to have a clue," he said. "It's just a matter of knowledge. Make sure you know to take care of (a new pet). There is more to it than just being cute."

Having a pet requires thinking ahead. Food and bowls, cages, leashes, treatments to prevent fleas and ticks are just a short list of necessities.

Of course it is important to know what a potential pet likes to eat, how much exercise it will need -- and who will provide it -- but, it's equally wise, especially when buying exotic pets, to know which animals tolerate being touched and which do not.

It is also important to pay attention to one's choice. An adorable puppy may grow up to be an 85-pound bouncing ball of destruction, while an active kitten grow into a lazy, slumbering cat.

When buying fish, for example, it's essential to match the different types, so they don't eat other up before the new year.

Remember that mammals will require a lot of attention, and even fish tanks and terrariums require cleaning and care. Having a pet, in other words, takes time, effort and care.

"I get a lot of people giving up their pets," Antone said, adding it is only because those people hadn't done their homework and bit off more than they could chew.

Animal shelters also report that in the months after Christmas many families bring in new dogs and cats they cannot keep -- either because of the time involved or the money.

Instead of presenting the actual animal on Christmas day, wrap accessories, like a food bowl or a cage or an aquarium, so when they are opened and the recipient asks why this gift, he or she may be told there's more to come, after the excitement dies down. A card announcing the gift may also be used.

Another good reason to wait and let the future pet owners make their own choices is that the selection process should be done by the pet's main caretaker. Again, animals are living things, many with complicated feelings, and the selection process is an important part of the bonding experience. To chose one's own pet is like falling in love, to be given a pet is more like dealing with a marriage broker.

Pets enhance life. But it's best to remember that they are a responsibility as well.

SOURCE: newssun

Psychotherapy Can Boost Happiness More Than Money: Study

For well-being, a $1,300 round of treatment equals a $41,000 pay raise, researchers say

Psychological therapy may be much more effective at making people happy than getting a raise or winning a lottery prize, suggests an English study.

Researchers analyzed data on thousands of people who provided information about their mental well-being and found that the increase in happiness from a $1,329 course of therapy was so significant that it would take a pay raise of more than $41,542 to achieve an equal boost in well-being.

That suggests that therapy could be as much as 32 times more cost-effective at improving well-being than simply getting more money, the researchers said.

The study was published online Nov. 18 in the journal Health Economics, Policy and Law.

"We have shown that psychological therapy could be much more cost effective than financial compensation at alleviating psychological distress," said study author Chris Boyce, of the University of Warwick. "This is not only important in courts of law, where huge financial rewards are the default way in which pain and suffering are compensated, but has wider implications for public health and well-being."

"Often the importance of money for improving our well-being and bringing greater happiness is vastly over-valued in our societies," Boyce explained. "The benefits of having good mental health, on the other hand, are often not fully appreciated and people do not realize the powerful effect that psychological therapy, such as non-directive counseling, can have on improving our well-being."

SOURCE: health.usnews

Women Who Smoke Risk Having Seizures

Women who smoke may have a higher risk of developing seizures than non-smokers do, a new study suggests.

Researchers found that among more than 100,000 U.S. women in a long-running health study, current smokers were between two and three times more likely than non-smokers to suffer a seizure over 16 years.

Current smokers did not clearly show a higher risk of developing epilepsy, a disorder marked by recurrent seizures that are not provoked by a specific cause, such as a reaction to a drug.

However, epilepsy risk was somewhat elevated among former smokers, who had a 46 percent higher risk than women who had never smoked.

Dr. Barbara Dworetzky and colleagues at Harvard Medical School and Brigham & Women's Hospital in Boston report the findings in the journal Epilepsia.

Seizures arise from an episode of abnormal electrical activity in the brain -- with symptoms ranging from a brief staring "spell" or change in vision or sensations in the skin to convulsions and loss of consciousness. Epilepsy is diagnosed when a person suffers at least two unprovoked seizures.

In some cases, seizures and epilepsy have an identifiable cause, such as head trauma or brain damage from a stroke. But more often, no specific cause can be found.

Little is known about how seizures can be prevented, according to Dworetzky's team, but if the current findings are correct, avoiding smoking may be one way.

The idea that smoking could be a risk factor does have physiological evidence to back it up, the researchers point out. High levels of nicotine, for instance, have been found to trigger convulsions in both animals and humans.

Smoking also diminishes the oxygen supply to body tissues and, via the stimulating effects of nicotine, can trigger sleep problems, both of which may contribute to seizures.

Dworetzky and her colleagues based their findings on data from the Nurses' Health Study II, which began following more than 116,000 U.S. nurses between the ages of 25 and 42 in 1989. Over 16 years, 95 women suffered a seizure, and 151 were newly diagnosed with epilepsy.

Smokers were at greater risk of having an isolated seizure than non-smokers, even when other risk factors, including history of stroke, were taken into account.

Research has suggested that, as with nicotine, high alcohol or caffeine intake may also contribute to seizures. But in this study, women's drinking and caffeine habits were unrelated to the risks of seizure or epilepsy.

"Because there is little knowledge of modifiable risk factors for seizures or epilepsy," Dworetzky and her colleagues conclude, "more prospective studies are needed to find ways to possibly prevent their occurrence."

SOURCES: Epilepsia, online November 18, 2009.
reuters

Kids Should Get Moving to Avoid Obesity

Vigorous exercise may be an especially good way to keep kids lean, but sitting around, in and of itself, doesn't appear to have a major role in making them fat, new research shows.

Nevertheless, there are still plenty of reasons to avoid too much sedentary "screen time," Dr. Ulf Ekelund of the MRC Epidemiology Unit in Cambridge, UK and colleagues say, given potential negatives including "violence and aggressive behavior, poor academic performance, and poor body image."

To help tease out the role of time spent in different types of activity in making children fat, independent of screen time and otherwise being a couch potato, Ekelund and his team looked at 1,862 children 9 to 10 years old, 23 percent of whom were overweight or obese.

Using a wristwatch-like device to measure the amount and intensity of activity children got throughout the day, the researchers looked for associations between this activity and children's waist size, amount of body fat, and body mass index (BMI). Kids also reported how much time they spent watching TV or using a computer.

Sixty-nine percent of the children were getting at least an hour of moderate physical activity a day, while 58 percent reported having less than two hours of screen time daily.

While children who spent more time not moving had bigger waists and a larger percentage of body fat, much of this relationship could be attributed to the fact that they spent less time engaging in moderate physical activity.

But the time children spent engaging in vigorous activity, and their combined moderate activity-vigorous activity time, had the strongest ties to waist circumference and fat mass.

For instance, every 6.5 minutes a child spent doing vigorous activity like playing ball, bicycling, or running around outside was associated with a 1.32-centimeter reduction in waist size, the researchers found. But 13.6 minutes of moderate physical activity only reduced waist size by half a centimeter.

Based on the findings, the researchers say, children should still be encouraged to limit their sedentary time, but this alone won't be enough to tackle childhood obesity.

"Interventions may therefore need to incorporate higher intensity-based activities to curb the growing obesity epidemic," they conclude.

Boys in the study got an average of a half-hour of vigorous activity each day, while girls got 22 minutes. "There is no clear cut answer" as to how much vigorous activity is optimal, Ekelund noted in an email to Reuters Health.

"For most health outcomes, the more activity you do the better." But, he added, people who do lots of strenuous activity may still put on too much weight if they take in too many calories.

SOURCE: American Journal of Clinical Nutrition, November 2009, reuters

Tips to get back on track after overeating

Even if you went into the holiday with the best diet intentions, the siren call of turkey, stuffing, and buttery mashed potatoes can be hard to resist. But if you ate more than you meant to, all is not lost. Here's how to get back on track over the next few days:

Snack smart. Don't starve yourself over the next few days, but don't dive into the cookie jar either. If a craving hits, Lisa Sasson, professor of nutrition at New York University, recommends snacks that balance protein, fat, and carbs—like whole-grain crackers with peanut butter or a piece of fruit and a couple of nuts.

Distract yourself. If you do start jonesing for that last piece of pumpkin pie lurking in the house, call a friend or take a walk. By the time you're finished, the urge will be gone. "Cravings can last from 4 to 12 minutes," says weight-loss expert Stephen Gullo.

Lay off the booze. Alcohol has a ton of calories—and also lowers your willpower. (So a midnight trip to the fridge for some leftover mashed potatos and gravy starts to seem like a great idea.) At least over the next few days, drink sparkling water with lime instead, suggests weight-loss physician Howard Shapiro.

Get moving. It sounds simple, but if you ate too much, you'll want to burn some of it off. "When you take in more calories than you use, you're going to gain weight," says doctor and nutritionist Pamela Peeke. "If you overeat by 500 calories, make sure you burn off an extra 250 calories a day over the next two days." Simple as that.

source: allure

Study offers hope to infertile women A study authored by Dr. Madeline Behrendt, chairwoman of the World Chiropractic Alliance Council on Women’s Health, links chiropractic care and the ability of previously infertile woman to conceive a baby and carry the fetus full term, said Clifton-based Chiropractor Dr. Michael Magwood.

Behrendt’s work, titled: "Insult, Interference and Infertility: An Overview of Chiropractic Research," was published in the Journal of Vertebral Subluxation Research. The study tracked 15 women, ages 22-65, who had a history of fertility problems, some for as long as nine years. Eight of the women had previously undergone unsuccessful fertility treatments.

The 15 women, Magwood said of the study, entered chiropractic care and "the results were incredible."

Magood said 14 of the 15 women became pregnant following the start of chiropractic adjustments. The 65-year-old woman had ceased having a menstrual cycle at age 18 following a traumatic fall, then little more than a month after starting chiropractic care – her cycles resumed. Although she did not get pregnant, she was advised to use birth control.

"Some of the case studies are remarkable," Magwood said.

He said a 32-year-old woman described in the study "had no menstrual cycle for 12 years. She had attempted multiple fertility treatments with no success. After two months of chiropractic care – with attention to the lumbar regions, menstruation started," Magwood said, adding that "after four cycles, unassisted pregnancy occurred."

"I’m not saying that chiropractic is a specific cure for infertility, but I will point to the concept that interference within your nervous system can disrupt normal body functions," he said.

Also detailed was the plight of a 26-year-old woman who suffered from severe scoliosis with a Cobb’s angle of 58 degrees. She too was infertile despite numerous medical treatments to assist conception. "After six months of chiropractic care, with adjustments applied to the sacrum, lumbar and cervical regions, the Cobb’s angle decreased to 47 degrees. One month later, unassisted pregnancy occurred," Magwood said.

"The study also defines the chiropractic profession. Chiropractic in itself is not a cure for what ails you, but a means of allowing the human body to operate as it was designed. And, when operating at peak efficiency, the human body can do great things. When you cut yourself – you heal. When the climate changes – your body adjusts. In short, chiropractic care is a great vehicle to improve your general health and function," Magwood said.

"Again, Dr. Behrendt’s research is wonderful news for couples trying to start a family. It also serves as further evidence that regular spinal adjustments can have benefits far beyond those that the public normally associates with chiropractic care," Magwood said.

source: northjersey

Multiple sclerosis 'blood blockage theory' tested

US scientists are testing a radical new theory that multiple sclerosis (MS) is caused by blockages in the veins that drain the brain.

The University of Buffalo team were intrigued by the work of Italian researcher Dr Paolo Zamboni who claims 90% of MS is caused by narrowed veins.

He says the restricted drainage, visible on scans, injures the brain leading to MS.

He has already widened the blockages in a handful of patients.

The US team want to replicate his earlier work before treating patients.

Experts welcomed the research saying it was important to confirm the basic science before evaluating any therapy.

MS is a long-term inflammatory condition of the central nervous system which affects the transfer of messages from the nervous system to the rest of the body.

The Buffalo team, led by Dr Robert Zivadinov, plan to recruit 1,100 patients with MS and 600 other volunteers as controls who are either healthy or have neurological diseases other than MS.

Using Doppler ultrasound, they will scan the patients to see if they can find any blockages within the veins of the neck and brain.

If they can prove Dr Zamboni's theory of "chronic cerebrospinal venous insufficiency", they say it will change our understanding of MS.

Rewriting science

Margaret Paroski, who is chief medical officer at Kaleida Health, where the Buffalo researchers are based, said the work could overturn prevailing wisdom that the damage in MS is predominantly the result of abnormal immune responses.

"When I was in medical school, we thought peptic ulcer disease was due to stress. We now know that 80% of cases are due to a bacterial infection.

"Dr Zivadinov's work may lead to a whole different way of thinking about MS."

Dr Zamboni, of the University of Ferrara, believes the blockages are the cause rather than the consequence of MS and that they allow iron from the blood to leak into the brain tissue, where it causes damage.

He has performed procedures similar to angioplasty to unblock the veins and get the blood flowing normally again.

He claims this "liberation procedure" can alleviate many of the symptoms of MS and is due to publish his findings in the Journal of Vascular Surgery.

In an interview with CTV News in Canada he said: "I found the evidence of narrowing - narrowing of the veins just in MS patients.

"I'm fully convinced that this is very, very important for people."

Early days

Kevin Lipp, an MS patient from the US, has been symptom-free since being treated by Dr Zamboni.

He said: "It's only been 10 months. If nothing happens in the next two to three years, we'll know it's working."

The BBC has heard anecdotally of other surgeons in Europe testing out the same treatment.

The MS Society said more research was needed to see if this was an avenue that should be explored further.

"This is not something patients can expect as a treatment now. This is experimental work and is being tested. We need to know more about its safety and effectiveness."

Helen Yates, of the MS Resource Centre, said: "There is no doubt that this area warrants a great deal more study.

"This could represent a completely novel approach to MS research which, if proven to be relevant, could be a "sea change" in the understanding of the mechanisms involved in the condition."

source: bbcnews

Depression May Up Death Risk to That of Smoking

Expert says findings support link between mental and physical health

Being depressed might take as many years off your life as smoking does, a new study suggests.

However, a combination of depression and anxiety appears to be better for longevity than just depression.

Researchers came to their conclusions after analyzing death records and a survey of more than 60,000 people. During the four years after the survey, the death rate was higher among those who'd appeared to be depressed, based on the survey findings, than among the others. The increase was about as high as that among smokers.

"Unlike smoking, we don't know how causal the association with depression is, but it does suggest that more attention should be paid to this link because the association persisted after adjusting for many other factors," lead researcher Dr. Robert Stewart, of Kings College London, said in a news release from the college.

The researchers also found that people who were depressed were more likely to die during the study period than those who were both depressed and anxious.

"It appears that we're talking about two risk groups here," Stewart said. "People with very high levels of anxiety symptoms may be naturally more vulnerable due to stress, for example through the effects stress has on cardiovascular outcomes. On the other hand, people who score very low on anxiety measures, i.e. those who deny any symptoms at all, may be people who also tend not to seek help for physical conditions or they may be people who tend to take risks. This would explain the higher mortality."

The findings fit with other research that suggests a link between mental and physical health, according to the researchers.

"The physical health of people with current or previous mental disorder needs a lot more attention than it gets at the moment," Stewart said.

The study was published in a recent issue of the British Journal of Psychiatry.

SOURCE: health.usnews

6 Important Questions to Look For a Quality Gym

1. Does the gym staff have some academic and life-experience education regarding weight training? If they don't have a sports medicine or exercise science degree, they should at least have some sort of certification from a recognized organization such as the National Strength and Conditioning Association.

2. Is the gym clean and is the equipment well maintained? Check the seats on benches and machines and make sure they are stable. Make sure the cables do not appear worn and are likely to break.

3. Is the air in a gym fresh and well circulated? It should never smell stale or musty.

4. Is the temperature of the gym maintained at a level that won't increase the possibility of injuries? Temperatures that are too cold make joint and muscle injuries more likely.

5. Does the gym you're considering have any regularly scheduled follow-up evaluations of your progress? It's essential to find out if they offer an initial orientation to equipment you don't know how to use, but it's also vital that they schedule times to reevaluate your program and vary the routine.

6. Does the gym have an emergency medical plan in place and are the staff members trained in CPR and first aid in case someone becomes ill or injured?

Proper nutrition is good for expectant mom, baby

For women who are pregnant, it is normal to have questions about nutrition.

It is not uncommon for women to need information about what foods should be part of a healthy diet — and which foods to avoid — in addition to concerns about gaining weight.

Healthcare professionals encourage women to understand why nutrition is important: to give their babies a healthy start in life.

“If the mother does not get adequate nutrition, the fetus will not get adequate nutrition to promote healthy growth — which can lead to low birth weight or premature delivery,” said Lois Woods, nutritionist at Taylor County Health District Women, Infants and Children program.

For example, she said, “If you get too much sodium in your diet, it can lead to early delivery of the fetus and the baby’s health compromises because it does not have the proper nutrition status.”

Nutrition during pregnancy comes down to the basics of healthy choices.

“Healthy lifestyle, healthy eating habits, not taking certain medications, appropriate prenatal care and appropriate immunizations are definitely a must,” said Mari Weis, director of Advancing Babies Chances.

There are a number behaviors to avoid, such as taking in too much caffeine, drinking alcohol and smoking.

“We want to limit the amount of caffeine because it can speed up your heartbeat and the baby’s heartbeat and of course, not drink alcohol,” said Dr. Charles Anderson, obstetrician/gynecologist at Abilene Regional Medical Center. “We have restricted smoking because it decreases the baby’s growth.”

Pregnancy often creates questions about how much weight gain is normal.

“When women first come to see me, one of the things they are most concerned about is how much weight they should gain because they do not want to gain too much,” Anderson said.

Most women gain about three pounds each month, for a total weight gain of between 20 to 30 pounds, he said.

The foundation of a pregnant woman’s diet should be common sense, Anderson said.

“We want a well-rounded diet with vegetables, salad and appropriate protein in the form of red meat or chicken; this usually covers the basic food groups,” Anderson said.

An important vitamin to take early is folic acid, Anderson said. “That way the baby will have the necessary vitamins and some iron that is in the prenatal vitamins.”

Folic acid is also important because a deficiency can cause birth defects, said Tracy Gower, dietician at Hendrick Health System. This means pregnant women should eat leafy vegetables, berries, beans, peas and cereal bars that are fortified.

One element that some prenatal vitamins lack is calcium, Anderson said.

“I usually recommend two glasses of skim milk every day to get the appropriate amount of calcium,” he said.

Women should be attentive to nutrients, Gower said.

“Select cereals and bread products fortified with iron to get extra iron in your diet, and make sure that you have plenty of vitamin C which can come from oranges — 100 percent fruit juice with fortification, broccoli and green leafy vegetables,” says Gower.

Vitamin A is important.

“A lot of the orange vegetables like carrots, orange peppers and tomato products have vitamin A,” Gower said.

In general, pregnant women should be wary of eating fish.

“Some fish including shark, swordfish and mackerel can be an issue because of the mercury content,” Gower said. “The general guideline with all other fish including tuna is to have less than 12 ounces per week.”

When eating meats, pregnant women should make sure the meat is prepared properly.

“They should be heated up until they are steaming hot to kill off any bacteria that could cause food-borne illness,” Gower said. “If you get meat with bad bacteria, it can cause serious problems with the baby.”

Pregnant women should seek immediate medical attention if they suspect you may have food-borne illness.

“Listeria is a food-borne illness that can cause you to lose the fetus, so you should be extra cautious that you are handling foods properly,” said Martha Alice Spraberry, Taylor County Extension family and consumer sciences agent.

And women should not forget to practice good hygiene.

“Make sure you are washing your hands when handling products,” Spraberry said.

Paying attention to basic nutritional guidelines is important for one reason: Babies are counting on their mothers to make wise choices.

SOURCE: reporternews

Loosen your hips, feel younger with yoga

Yoga gives athletes a mental and physical edge, instructor Eoin Finn says

So now, on top of everything, it turns out most of us have tight hips - and that's whether we're elite athletes or sedentary office dwellers.

Having tight hips means there isn't a lot of mobility in our hips, says Vancouver-based yoga instructor Eoin Finn, so that movements feel restricted and robotic, and we move inefficiently.

"And if you have any stress at all in your life, you are walking around with tight hips," he said from Calgary, a stop on a tour to promote his new DVD, The Pursuit of Happy Hips.

Finn, 40, will be in town Sunday to share his teachings in two workshops at Centre Luna Yoga in Old Montreal.

"Because body and mind are one connected unit, when we can't move in our hips, we feel old and rigid," he said.

Finn has been practising yoga since he discovered its benefits back in university as a warm-up to mountain biking, surfing and windsurfing. He has been teaching yoga for more than a decade and has counted among his students elite athletes, including Olympic skiers and National Hockey League players, for whom he created customized yoga programs to enhance their performance.

He said the idea for this DVD, his fifth, came about because the hips of so many winter athletes, including figure skaters, bobsledders and skiers, get tight because they use their legs so much. "The whole intention of the DVD was to do something that would help them," he said.

The video was shot in Whistler, B.C., with elite athletes who practise yoga - including Kimiko Zakreski, who is on the Canadian Olympic women's snowboarding team; Shannon Bahrke, an American freestyle skier and Olympic medallist, and Andrea Holmes, a Canadian para-Olympic skier. The video, produced in association with Lululemon Athletica, the yoga-inspired apparel company, also features someone demonstrating beginner modifications to the positions.

Finn said yoga will give athletes that extra edge they need from their bodies - and their minds.

As for the rest of us, "it helps you to be calm and centred when the pressure is on. Most of the time when we get flustered in life, whether we're giving a speech or performing at Olympic level, it is because we are not at our peak.

"The whole practice of yoga is one challenge after another; can you accept these challenges with calm and ease?"

Finn said thinks of himself as more than a yoga instructor; he sees yoga as a means to an end - a life of what he calls "blissology," which is "balancing our selfishness with love and connection and trying to find a perfect balance between those two polarities," he said. "Yoga puts you on the right path: It is a way to live a happy life and take care of others."

It takes awareness, though. "You have to take time to contemplate and consider the consequences of your actions," he said.

"You have to be aware of what the feedback is when you do something. That is the major thing we are missing as a species. Once you understand the pattern, you can see it in all things."

The importance, he said, is applying what you learn in yoga to all your relationships - personal relationships as well as those with the community and the environment."

source: montrealgazette

Tips for Thanksgiving: Easy Breakfast We are breakfast eaters in my family and make no mistake, breakfast is not really breakfast at the Menzies residence unless it includes eggs and lots of them.

No matter how vast the Thanksgiving feast will be a few hours later, the day always starts with the traditional scrambled eggs, venison sausage, homemade cinnamon rolls and banana bread.

Year after year I watch my poor Mom wake up early to start preparing the non-stop food fest.

Besides the fact that it is tradition, it occurs to me that perhaps there should be a better way to have our feast without the marathon day of cooking.

Earlier this year I was reading an online magazine article that offered a great suggestion for an easy and delicious big breakfast that requires practically no clean-up boiling pot omelets.

Since reading the article I've had my doubts about whether the whole concept was one of those suggestions that sounds good but will end in disaster, so Amanda and I tried it out and found it to be a great idea.

I especially find this to be a great idea if you're dealing with children who are always eager to help cook.

All it requires is a carton of eggs, a box of plastic freezer bags, a pot of boiling water and prepared omelet garnishes like tomatoes, peppers, onions and cheddar; mushrooms, spinach and Swiss cheese; add some scrambled sausage, chopped ham or crispy bacon crumbles and you're all set.

The beauty of boiling pot omelets is that they are completely customizable and don't require messing up three different dishes that you'll probably need clean for cooking the main meal.

Here's how it works:

Put a large pot of water on to boil;

Pass out freezer bags to each individual and have them write their name on the bag with a marker;

Have each person crack and add the desired amount of eggs to their bag along with one half egg shell full of water per egg added (this gives the eggs that moist, omelet consistency);

Then have each person add their desired omelet garnishes (we tried sliced mushroom, chopped spinach and some shredded Swiss and it was delicious), salt and pepper;

Make sure the bag is completely sealed then beat the eggs by shaking and squishing the eggs in the bag (the kids will love this part);

Then place the bags in the pot of boiling water until eggs are firm.

When we started this project I was expecting melted plastic bags and rubbery eggs.

To my surprise, the omelet turned out to be the best both of us had tasted in a long time.

Clean up requires nothing more than dumping the pot of boiling water and throwing away the wilted freezer bags.

I hope the suggestion is one that you will find enables you to spend a little less time standing over the stove and a little more time visiting around the family table while enjoying a hearty and delicious breakfast.

Here's wishing you and your family a great Thanksgiving holiday.

SOURCE: baycitytribune

Proper Breakfast Is Most Important For Diabetics

A survey here this year has found that most diabetic patients in Singapore do not consider a careful diet as an integral part of their treatment.

The survey of 404 diabetics aged 20 and above, commissioned by Abbott Nutrition, took place from August to September.

It sought to find out how diabetics in Singapore used diet as part of their treatment regimen, focusing on their breakfast habits.

The results showed that 81 per cent of the diabetic patients surveyed relied solely on medication to deal with their condition.

Only close to 3 per cent adopted a holistic approach to treating their condition. This included exercise, having a healthy diet and taking medication regularly. About 14 per cent said that they depended on diet alone while nearly 2 per cent used both diet and exercise. The rest of the respondents cited exercise alone or had no treatment at all.

"Controlling the condition is difficult. It does not involve just popping pills, but also modifying one's lifestyle," said Dr Kevin Tan, a consultant endocrinologist at Mount Elizabeth Medical Centre. He is vice-president of the Diabetic Society of Singapore.

Dr Tan said: "Those who don't make changes or do not succeed in making changes to their lifestyle will fare poorly in the control of their condition if they are dependent only on medication."

He added that lifestyle modifications include having a healthier diet, weight reduction if the patient is overweight and regular exercise.

The survey also found that although 93 per cent of respondents were aware of the importance of having breakfast, close to 15 per cent were clueless about what makes a healthy breakfast for diabetics.

"A lot of emphasis is placed on eating less sugar and carbohydrates and eating more fibre," said Dr Tan. "What is important is having a balanced diet which requires an adequate representation of proteins and certain amounts of good fats."

Miss Alefia Vasanwala, a dietitian at Mount Elizabeth Hospital, said that breakfast is important so that patients will not have low blood sugar levels later in the morning. It will also prevent them from overeating at lunch which will increase their blood sugar levels.

She said that an example of an ideal breakfast for diabetics would be one that comprises wholegrain carbohydrates like oats or wholewheat toast with egg whites or cottage cheese.

In Singapore, diabetes affects about one in 11 people aged between 18 and 69, the Diabetic Society of Singapore said. Dr Tan said diabetes is among the top 10 common causes of mortality here. If not properly managed, it can lead to blindness and kidney failure.

This article was first published in Mind Your Body, The Straits Times.

source: health.asiaone

Kids watching hours of TV at home daycare

SEATTLE — Parents who thought their preschoolers were spending time in home-based day cares, taking naps, eating healthy snacks and learning to play nicely with others may be surprised to discover they are sitting as many as two hours a day in front of a TV, according to a study published Monday.

When added to the two to three hours many parents already admit to allowing at home, preschoolers in child care may be spending more than a third of the about 12 hours they are awake each day in front of the electronic baby sitter, said Dr. Dimitri Christakis, a pediatrician at Children's Hospital and Regional Medical Center in Seattle and a researcher at the University of Washington.

That's double the TV time he found in a previous study based on parental reports of home viewing, according to findings published Monday in the journal Pediatrics. The study is the first to look at TV watching in child care in more than 20 years.

The figures come from a telephone survey of 168 licensed child care programs in Michigan, Washington, Florida and Massachusetts. Christakis said he thought television use was probably underreported.

Of the child care programs surveyed, 70 percent of home-based child cares and 36 percent of centers said children watch TV daily. The children were watching TV, DVDs and videos. The study did not track what kind of programs were shown.

"It's not what parents have signed up for," Christakis said. "I'm not sure how many parents are aware of this."

The American Academy of Pediatrics discourages any television viewing of any kind in the first 2 years of life and recommends a daily limit of 1 to 2 hours of quality programming for older children.

Children go to day care to develop social skills, build on cognitive abilities and enjoy imaginative play, as well as allowing their parents to work, Christakis said.

"We know what's good for children and we know what's not," Christakis said. "High quality preschool can make a very, very positive difference. We're so far from meeting that, that we really have a lot of work to do."

His research found a difference between the amount of TV watching at home daycares and larger child care centers, although both reported some TV time.

The study found that among preschool-aged children, those in home-based day cares watched TV for 2.4 hours per day on average, compared to 24 minutes in centers. Toddlers watched an average of 1.6 hours in home care and about 6 minutes in centers. Only home-based day cares admitted putting infants in front of the TV, for an average of 12 minutes a day.

"It's alarming to find that so many children in the United States are watching essentially twice as much television as we previously thought," he said.

Other research has connected excessive TV watching during the preschool years with language delay, obesity, attention problems and aggression.

Dr. Michael Rich, director of the Center on Media and Child Health at Children's Hospital Boston, wasn't surprised by the findings in this study but he was forgiving of the parents and child care providers who put kids in front of the TV.

"In general, we still have a culture that sees television as benign," said Rich, who is also an associate professor of pediatrics at Harvard University. "This is an area where we're learning more and more all the time."

He compared society's growing knowledge of the impact of TV on child development to the early days of seat belt use. Today's parents and child care providers grew up on TV, Rich said, so it's understandable that they do not recognize the problem.

"We can always do better," he said.

Christakis said one of the main problems with TV for young children is that it takes away time that could otherwise be spent playing outside, being read to, playing with blocks and talking with adults and other children.

The study did not include passive TV time, when the TV is on in the background but no one is actively watching it. Christakis said any time a TV is on, children speak less and adults interact with them less frequently.

Instead of urging parents to turn off the TV, President Barack Obama might want to start sending the same message to child care providers, Christakis said.

"Hopefully this will serve as a wake-up call," he said.

source: yahoo

Health: Don’t let winter aches and pains slow you down

Happy holidays, time with friends and family, the freshness of a new year - there are many things to look forward to with the arrival of winter. If you're among the millions of Americans, however, who suffer from chronic pain, winter can bring on a whole new set of problems and pains.

Whether you suffer from chronic ailments like arthritis or fibromyalgia, or simply experience the aches, pains and stiffness associated with past injuries or with aging, winter's cold and dampness can exacerbate these problems.

Here is some simple advice to minimize winter's impact on chronic pain and avoid new pains from injuries:

Hot and cold therapy

While arthritis and fibromyalgia can cause excruciating pain, both also respond well to positive influences like exercise, diet and hot/cold therapy.

To help minimize winter's impact on these two chronic ailments, be sure to stay active and maintain prescribed medications and therapies. Dress warmly when going outdoors, wearing layers that help trap heat near your body.

Shoveling safely

To avoid common winter injuries from shoveling snow or slips and falls, follow this advice:

- Stretch before you start, just as you would if engaging in a workout.

- Shovel while it's still snowing and shovel repeatedly throughout the snowfall. That way, you're not trying to move a large amount of heavy, wet snow when the snowfall is over and the accumulation greater.

- Use a small shovel - a large one may tempt you to overdo it - and let the stronger muscles of your legs do most of the lifting and pushing work. Bend at the knees to avoid excess strain on your back.

Other outdoor dangers

Raking leaves, shoveling snow, even sitting for long hours in the cold on stadium bleachers watching a football game - all can put undue strain on your neck and shoulders.

When performing outdoor physical activity that could strain your neck, be sure to take regular breaks, and let your strong leg muscles do as much of the work as possible. If you're sitting for long periods in the cold, dress warmly in layers and be sure to protect your neck with a warm scarf. Shift position often, standing up when possible, bending forward and gently stretching your neck, arm and shoulder muscles to avoid stiffness.

Finally, be aware of the risk and dangers of inclement winter weather. If you must walk on ice, take measures to ensure your footing is good, such as using special cleats that attach to your shoes or wearing thick-soled snow boots.

With a few precautions and the right therapy, you can enjoy winter months free of the aches and pains associated with colder weather.

source: metrowestdailynews

Would you change your diet for good sex?

Food for sex. Hmmm… One of my missions here and the reason I spend time putting out the message of health and fitness, is because I truly want to change the world. One healthier person at a time! I think I can, I think I can, I think I can…

My mission today was to try to find a way to inspire you to put some healthy ingredients on your shopping list! Maybe take you one step closer to healthier eating. I have found these ten foods that are good for you in so many ways, but one of them being they can actually improve your sex life!

The first thing you need to realize is that good sex is all about good hormone levels and good circulation. Any foods that help keep the heart healthy are going to be good for circulation in the body and improve your sex life. Any foods that help balance our body’s sex hormones in a healthy and appropriate way will also improve your sex life. Read on for inspiration!

Oatmeal
Surprise, surprise! One of the most innocent/puritanical foods has multiple benefits for a healthy sex life! Oats are a good source of gamma-linolenic acid (GLA) which gets converted in the body to Prostaglandin E1 (PGE1) which is an anti-inflammatory, anti-thrombotic lipid/hormone compound that serves many functions in the body and is even used in the treatment of erectile dysfunction! Grandma knew what she was doing!

Oranges
Any food that is high in Vitamin C will increase oxytocin in the blood which is that bonding hormone we all know and love so well. Has been called the “cuddle” hormone and we all know what cuddling leads to… Other great sources of Vitamin C include broccoli, peppers, papaya, strawberries, kiwifruit, cantaloupe, cauliflower and kale.

Strawberries
Along with being a sexy-looking fruit, strawberries contain antioxidants which help improve circulation! Foods high in anti-oxidants are beans, berries (especially blueberries), artichokes, apples, and prunes.

Honey
Honey contains a mineral called boron which not only helps the body utilize estrogen, but can increase testosterone levels. Testosterone is that hormone that gives us a strong libido, whether male or female.

Eggs
Eggs have a high level of Vitamin B6 which helps the body balance hormone levels and cope with stress. Stress is one of the top reasons for not feeling sexy! Other foods high in Vitamin B6 are spinach, carrots, peas, sunflower seeds, wheat germ and fish.

Walnuts
In Roman times they threw walnuts at weddings as a sign of fertility! Walnuts (as well as many other nuts and seeds) have high levels of omega-3 fatty acids which are a major component of sex hormones. They also decrease cholesterol levels and are part of that “heart-healthy” (wink) diet we all should consider.

Ginger
Ginger is an ancient root that has had many medicinal uses in the past. We do know that it can rev up the metabolism and increase blood flow to the genital area. It gets your body humming with sexual energy!

Garlic
Garlic not only wards off vampires and other evil creatures that can get in the way of having good sex, but dilates blood vessels for that all important circulation!

Fish
Once again, those omega-3 fatty acids are at work helping the nervous system to function better and contribute to good circulation!

Chocolate
We hopefully all know this story: Chocolate (cocao) contains the compound methylxanthine which triggers the release of dopamine in our blood which can leave you woozy with pleasure! Also, a study of 163 women in The Journal of Sexual Medicine found that those who consumed at least one cube of chocolate daily reported significantly greater desire and better overall sexual function than the individuals who abstained. The reasoning: high-flavonoid chocolate consumption has been linked to improved circulation. Bring it on!

Alcohol
Okay, so alcohol isn’t really a food nor is it something I want you to add to your list if you are not already imbibing, but while too much alcohol can be a depressant and diminish sexual performance for men, a little bit of alcohol can improve desire and decrease inhibitions about sex. Also, who doesn’t think romance when someone breaks out a bottle of champagne? But also, in moderation, red wine (and possibly other alcoholic drinks) can be a good “heart-healthy” pleasure for those who can and want to imbibe! The studies supporting red wine suggest antioxidants in red wine called polyphenols help protect the lining of blood vessels in your heart. And resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces “bad” cholesterol and prevents blood clots.

The Truth

Don’t forget that a healthy diet with lots of fruits and vegetables (avoiding fatty meats and too much dairy) can help you lose weight (the number one factor in erectile dysfunction is obesity), but also helps your body fluids to taste sweeter. Hmmm…

Unwittingly, I am pleased to realize I’ve been following the good sex diet for years. Perhaps that explains why my sex life is pretty exciting. I find it sad when I hear that the vast majority of Americans aren’t eating lean meat, fruit and vegetables tonight. It seems most will be having a fatty steak and baked potato with butter or a burger and fries and then falling asleep on the couch in front of the TV with their belt undone – not in a sexy kind of way! As for me… well, I will leave it to your imagination!

History Note:
In the early 20th century, there was a strong cultural urge to suppress sexual self-stimulation. The most creative (if not diabolical) minds developed many inventions to curb this practice of masturbation. They had a fairly righteous agenda in mind.

All it took was the widespread circulation of the equivalent of today’s “urban legend” that hot cereal, when consumed at breakfast, stimulated the urge to masturbate. Enter John Harvey Kellogg (of Battlecreek fame) with his line of cold cereals and a certain Sylvester Graham of Graham Crackers. These dry morsels of food (served with cold milk) certainly could not be accused of stimulating the libido – and, as it turned out, also claimed the supposed moral high ground of suppressing it. And so, a few fortunes began! I just love history, don’t you?!

SOURCE: tucsoncitizen

Cancer Education Center Offers New Perspective on Mammograms and Protective Dietary Tips WYNNEWOOD, PA -- Since the news broke last week that most females should wait until age 50 to get mammograms, women have been trying to sort out conflicting advice about when to begin breast cancer screenings. According to the U.S. Preventive Services Task Force, made up of expert independent doctors and researchers from prestigious university medical institutions and comprehensive cancer centers, the scientific evidence has proven that most women do not need routine mammograms in their 40s and should get them only every two years starting at age 50.

In a break with the American Cancer Society's long-standing position endorsing regular mammograms starting at age 40, the panel of doctors and scientists concluded that such early and frequent screenings often lead to false alarms and unneeded biopsies, without substantially improving women's odds of survival. Because of greater breast density, mammograms in the 40-49 year age group tend to produce both false positive and false negative readings. This causes doctors not only to miss breast lumps, but especially to overcall them which can lead to unnecessary irradiation, biopsies, and anxiety that potentially have undesirable cumulative effects.

According to Dr. Susan Silberstein, PhD, Executive Director of the Center for Advancement in Cancer Education, "There are three reasons women ought to let go of the malaise over to screen or not to screen." Explained Silberstein, "First, the task force neither sets federal policy nor determines what services are covered by the government or by insurance companies. Women should talk to their doctors about their individual history and risk factors and make the decision that is right for them."

"Second," elaborated Silberstein, "If women do want to get screenings, thermography (infrared breast imaging) is an excellent screening tool that is safer and more efficient than mammography for early detection of breast disease." Thermograms (heat pattern photos) are non-invasive, painless (there is no compression) and radiation-free (radiation is a risk factor for breast cancer). They are over 97% accurate in the early detection of breast cancer, and there are over 800 peer-reviewed studies about the effectiveness of thermography, which has been FDA approved since 1982.

"Finally, and most importantly," Silberstein added, "Early detection is not your best protection at any age. It's better than late detection, but it is not the same as true prevention. There is a significant body of scientific evidence that diet and lifestyle choices dramatically influence risk for breast cancer."

The World Health Organization states in its 2002 report on "Diet, Nutrition and the Prevention of Chronic Diseases" that obesity increases breast cancer risk by around 50%, The National Cancer Institute estimates that breast cancer deaths avoidable through dietary change run as high as 70%. In "The China Study" (2006) lead researcher Dr. T. Colin Campbell states, "animal-based food are strongly linked to breast cancer."

According to Silberstein, dietary choices can affect risk for breast cancer by influencing genetic expression, estrogen levels and immune function. Whether a woman is at high risk as a known gene-carrier or whether she is only at moderate risk (nearly one in seven of all US women will be diagnosed with breast cancer), wise food choices can help improve the odds in her favor. Besides decreasing alcohol and intake of animal based foods, the Center for Advancement in Cancer Education recommends introducing or increasing the following:

* Olive Oil - suppresses the action of a breast cancer oncogene up to 70% (Annals of Oncology 2005)
* Beans /Lentils - 2-4 servings a week decrease risk by 25% (International Journal of Cancer 2005)
* Cabbage/Broccoli/Cauliflower - influence estradiol metabolism (Anticancer Research 1995)
* Ground Flaxseeds - bind up estrogen, boost immunity, neutralize bad fats (Cancer Letters 1991)
* Green Tea - suppresses tumor blood supply (Cancer Letters 1994, International J of Cancer 2003)

For more about the scientific data or for individualized coaching on diet and lifestyle factors that Silberstein says "empower women with their most valuable prevention tool," contact the Center for Advancement in Cancer Education at 888-551-2223, or visit www.BeatCancer.org, www.BreastCancerDiet.org, and www.BeatBreastCancerKit.com.

SOURCE: healthnewsdigest

Drinking 8 glasses of water per day does not make your skin glow

For years, women have been glugging down eight glasses of water a day in pursuit of a glowing complexion (or feeling guilty if they didn't).

Now experts say that a balanced diet and lots of sunscreen are far more important in keeping wrinkles at bay.

The finding will come as a relief to those who have found the drinking regime something of an ordeal.

The widely-held belief that we need eight cups of water a day to keep the skin and body healthy was investigated by the British Nutrition Foundation.

Its 'Food for the Skin' review concluded there is no firm evidence to back up the theory.

Or, as the BNF put it: 'There currently appears to be very little scientific evidence relating to the effects of water consumption on skin hydration, and whether drinking more or less water actually has any impact on skin appearance.'

Researcher Heather Yuregir said: 'Drinking water for the sake of drinking water really has no effect on improving the appearance of skin.'

But diet and sun exposure really do affect complexion, she said.

Vitamins A, B, C and E, contained in a range of fruit and vegetables, help keep the skin elastic, protect it from age-related damage and help with the growth of new skin.

Not eating enough of them can cause problems such as scurvy and dry, scaly skin.

It is also clear that sun-worshipping ages the skin, causing mottling, a leathery texture and deep wrinkles.

Mrs Yuregir, a nutrition scientist, said: 'The common belief that drinking plenty of water is required for healthy skin appearance is actually not backed up by scientific evidence.

'Fruit and veg can keep your skin functioning as it should and keep it looking healthy.

'And sun cream is recommended to prevent the signs of ageing because the majority of signs of ageing that appear on the skin are caused by sun damage.'

The BNF review follows research published last year which concluded that drinking water does not help slimmers lose weight.

The weight and waist size of more than 1,000 young women was compared with the amount of water they consumed each day - both from drinks and food.

The Japanese study found no link between water in drinks, including water itself, tea, coffee, soft drinks and fruit juices, and body shape.

But foods rich in water, such as fruit, vegetables, soups and casseroles, appeared to help in the battle of the bulge.

This may be because water-rich foods are also high in fibre, making people feel full faster and stopping them from over-eating.

source: dailymail

Impotence is 85 Percent Higher in Male Smokers Than Non-Smokers

Compared to non smokers impotence is approximately 85% higher in male smokers and it is a key to erectile dysfunction (ED).

Tobacco is an agricultural product processed from the leaves of the plant of genus Necotiana .In consumption it is mostly used in the form of smoking, chewing, snuffing or dipping.

The use of tobacco is an activity that is practiced by some 1.1 billion people worldwide.

According to research, tobacco leads to diseases of the lungs, hearts and even early heart attacks, strokes, chronic obstructive and pulmonary diseases, particularly lung cancer, cancers of larynx and mouth.

The World Health Organisation (WHO), estimates that tobacco causes 5.4 million deaths per year and 100 million year over the cause of 20th century.

Centers for Disease Control and Prevention describe tobacco as ?the single most preventable risk to human health in developed countries' and an important cause of pre-mature death worldwide.

Tobacco also contains nicotine, which is highly addictive, psychoactive chemical; when nicotine is smoked over a long period it creates physical and psychological dependency.

Tobacco is a significant factor in miscarriages among pregnant smokers; it contributes to a number of other threats of health of the foetus such as pre-mature births and low birth rates and increases by 1.4 times the chance of Sudden Infant Death Syndrome (SIDS).

Scientific study done in neonatal rats seems to indicate that exposure to cigarette smoking in the womb may reduce fatal brain's ability to recognize hypoxic condition, thus increasing the chance of accidental asphyxiation.

As of the year 2000, smoking was practiced by 1.22 billion people, and it has been predicted that 1.45 billion will smoke in 2010 and from 1.5 to 1.9 billion in 2025.

The WHO in 2004 projected 58.8 million deaths to occur globally from which 5.4 million are tobacco attributed and 4.9 million as of 2007,70% of deaths are the in the developing countries.

Smoke or any partially burnt organic matter is carcinogenic(cancer causing),the damage a continuing smoker does to his/her lungs can take up to 20 years before its physical manifestation in lung cancer.Male and female smokers lose an average of 13.2 and 14.5 years of life respectively.

Second hand smoking is a mixture of smoke from the burning ends of a cigarette, pipes or cigar and the smoke exhaled from the lungs of smokers, it is involuntarily exhaled , lingers in the air hours after cigarettes have been extinguished.

source: allafrica

Drinking age to be made 19 yrs

The increasing of the drinking age to 19 has been ruled out by the federal government as a way of reducing binge-drinking during the week celebrations in schools.

The commonwealth has been called on by health advocate Ian Hickie to increase the legal age from 18 to rule out the link between graduating from school and drinking.

Health Minister Nicola Roxon ruled out taking such drastic action. She told the reporters that it is not on their agenda to increase thedrinking age.

The National Preventive Health Taskforce recommended liquor control laws to be made more stringent across the country earlier this year. They also wanted restrictions on the number of alcohol outlets and their opening hours to be to be tightened.

It also demands health warning labels on alcohol packaging and sporting codes to crack down on the alcohol related activities of players.

Ms Roxon acknowledged binge-drinking to be a problem during the schoolies week but said that parents could decide whether they needed to better educate their children.

"I am concerned when it is schoolies week coming up to encourage parents to talk to their children before they head off," the health minister said.

source: topnews.us

Diets don't work for you? How about fasting?

I was interested to see this new study in the American Journal of Clinical Nutrition which found that an alternate day fasting technique helped people lose weight and improve their cholesterol profiles.

I've talked about the pros and cons of modified fasting for weight loss before and in the last year I've been experimenting with this technique for some of my nutrition counseling clients. This study confirms my own observation: For some people, eating very little some of the time is easier than eating a little less all of the time.

In this particular study, the participants ate whatever they wanted every other day. On the days in between, they ate a single mid-day meal which provided about 25% of their normal calorie needs. At the end of eight weeks, the participants had lost about ten pounds a piece, lowered their body fat by about 6%, and also lowered their total and bad cholesterol.

Is fasting easier than dieting?

Here's what's especially interesting to me: The subjects were able to stick to the diet just as well when they were on their own as they were when their fast-day meals were provided as part of the study.

What do you think? Would it be easier for you to cut way back on calories every second day if you knew you could basically eat what you wanted the next day? It seems to be an effective way for overweight people to drop a significant amount of weight.

Modified fasting could also be adapted as a long-term maintenance strategy as well. You might find, for example, that you can avoid regaining the weight by fasting one day a week and eating ad libitum the rest of the days.

Your thoughts?

source: blog.nutritiondata

Top 11 Rules To Better Sleep

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

1. Sleep as much as needed to feel refreshed and healthy during the following day, but not more. Curtailing time in bed a bit seems to solidify sleep: excessively long times in bed seem related to fragmented and shallow sleep.

2. A regular arousal time in the morning seems to strengthen circadian cycling and to finally lead to regular times of sleep onset.

3. A steady daily amount of exercise probably deepens sleep over the long run, but occasional one-shot exercise does not directly influence sleep during the following night.

4. Occasional loud noises (e.g., aircraft fly-overs) disturb sleep even in people who do not awaken because of the noises and cannot remember them in the morning. Sound-proofing the bedroom might be advisable for people who have to sleep close to excessive noise.

5. Although an excessively warm room disturbs sleep, there is no evidence that an excessively cold room solidifies sleep, as has been claimed.

6. Hunger may disturb sleep. A light bedtime snack (especially warm milk or similar drink) seems to help many individuals sleep.

7. An occasional sleeping pill may be of some benefit, but the chronic use of hypnotics is ineffective at most and detrimental in some insomniacs.

8. Caffeine in the evening disturbs sleeps, even in persons who do not feel it does.

9. Alcohol helps tense people to fall asleep fast, but the ensuing sleep is then fragmented.

10. Rather than trying harder and harder to fall asleep during a poor night, switching on the light and doing something else may help the individual who feels angry, frustrated, or tense about being unable to sleep.

11. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy, Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Does Your Child Shout Back?

Kris glared at her mom, threw her arms in the air and started yelling back. Her mother's face turned red and she yelled at Kris for yelling at her. This dual continued on for the next hour. Back in the old days, children obeyed their parents and did not fight back even when their parents were wrong. However, today, children have a mind of their own and will shout and yell back at you.

Why children are rude?

Your child might snap at you or yell back at you because he wants to express himself. Somehow, your child has the idea that if he screams and fights with you every time he disagrees with you, then you will finally give up one day and give in. He may have also started snapping at you because he has seen you and your spouse fight with each other and believes that yelling is what every person does when he wants something. You may be surprised that your child yells back, since you feel that you have taught him well. However, even if you have taught your child right from wrong, he feels that by yelling he will get your attention and be heard.

How to stop the rudeness

There are some things that you as a parent can do to help your child improve his behavior. First of all do not fight with your spouse in front of your child. You are a role model for your child and your child will copy your behavior. Also try to show your child that there are other ways to express a difference of opinion than yelling and being rude. Show him and demonstrate that speaking in a calm and rational manner can do wonders. If you have started yelling at your child and your child replies back, instead of screaming back, go into another room or go for a walk until you have calmed down. This will give both of you a chance to come back to your senses and be able to speak with each other peacefully. You will understand each other better and come to an agreement that pleases both of you. In addition, it will show your child that yelling and snapping is not the right way to solve a disagreement.

Children will be rude and will yell back unless they are shown that they will be heard and acknowledged even if they do not yell. They have opinions and ideas about the world, which they want you to understand and agree with also. Be open-minded and help your child speak to you with respect!!

5 Health Benefits of 'Hiking Yoga' Can you think of a cool way to stay fit while getting to know San Francisco? I can! Hiking Yoga with Eric Kipp and Megan Gathers.

What is Hiking Yoga? Hiking Yoga is a program designed by Eric Kipp that combines approximately 25 minutes of yoga and 65 minutes of hiking for a 90 minute invigorating workout through the city of San Francisco. This is your chance to discover San Francisco's urban parks, secret alcoves, and hidden stairways.

Who can benefit from Hiking Yoga? Since this program is created to be a challenge for fitness buffs, you must be in good shape. This program is suitable for a person with minimal yoga experience and the ability to sustain a brisk hiking pace (17-20 minute/mile) up and down hills for approximately 55 minutes.

5 benefits of hiking yoga:

1) Cardio: The hiking component of this program increases aerobic capacity and helps you burn calories. The hills and steps of San Francisco are no easy feat!

2) Yoga: Increase strength and flexibility while taking in the beauty of San Francisco.

3) Nature: Studies have proven that the natural environment can reduce blood pressure, stress, and have positive effects on your mood.

4) Explore San Francisco: Eric Kipp knows San Francisco after being a tour guide for several years. His workout takes you to some of the hidden gems enjoyed by our locals.

5) Sustainability: All hikes are designed for sustainability to prevent injury or re-injury. The program incorporates sustainable hiking practices from sources like Chi Walking by Danny Dreyer in order to take care of joints and muscles.

Both yoga and hiking have well-documented benefits. Together, hiking and yoga are even more powerful.

source: examiner

Top 5 Baby Sleeping Tips

Few things make parents want to pull out their hair more than a restless baby. While it is normal for newborns to wake frequently, most children begin to sleep through the night by 3 to 6 months of age. If your baby is not sleeping through the night, using a combination of these five sleeping tips may help your household get some much-needed shut-eye...

Establish a Pattern
In a way, babies must be conditioned to fall asleep easily. Pediatrician Dr. Brenda Hussey Gardner recommends establishing some patterns around every nap time and bedtime. Before baby's nap, play with him, feed him and lay him down at the same time each day. Before bed, give him a bath, read him a book and lay him down to sleep at the same time each night. These patterns will eventually result in those telltale eye rubs of a sleepy baby, and sleep time resistance should shrink to a minimum.

Soft Music
Babies can be surprisingly light sleepers. Something as slight as a heater or air conditioner kicking on may wake a light sleeper. If your baby wakes frequently during the night, music may by the solution to your problem. Soft, quiet music piped into the nursery all night long will act as white noise. This white noise will block out other sounds that may be waking your baby. Invest in a cheap CD player with a repeat option and a few bedtime baby CDs to ensure a full night's rest.

Movement
Before your baby was born, she grew accustomed to spending every moment in motion. This is why most babies find rocking and vibrations soothing. When used properly, movement can also put a baby to sleep and keep her asleep. For newborns, the perfect solution is a bassinet next to your bed. This allows you to gently rock baby to sleep each time she begins to stir. For babies older than 3 months, consider adding a vibrating crib box to the side of the crib for the same effect.

Comfort Zone
Before a baby can sleep, he has to be completely comfortable. Each night before placing your baby down for bed, make sure all his needs are met. Give him a meal, change his diaper, change his clothes and tuck him in with the appropriate amount of covers for the temperature of the house. Once a baby is fed, dry and happy, he is more likely to fall asleep quickly and stay asleep through the night.

Circadian Rhythms
Circadian rhythms are those patterns that tell each person when to sleep or wake in relation to the sun. However, in an environment like a house, it is easy for a baby's circadian rhythms to fall out of kilter. When a house is dark during the day and all the lights in the house are turned on at night, it is not uncommon for a baby to want to sleep all day and keep you up all night. The University of Michigan Health System suggests establishing proper circadian rhythms in your baby by taking her out during the day and exposing her to natural sunlight. Then, as the sun begins to set, try to keep the lights dimmed as much as possible to help your baby realize that bedtime is approaching. Her body will quickly slip into the natural rhythms of sleep.

source:
University of Michigan Health System
University of Maryland Medical Center

Are eggs good or bad for your cholesterol?

By Mayo Clinic cardiologist
Thomas Behrenbeck, M.D.

I'm confused. Are eggs good or bad for my cholesterol?

It's understandable that you're confused. Eggs are high in cholesterol, and a diet high in cholesterol can contribute to elevated blood cholesterol levels. However, the extent to which dietary cholesterol raises blood cholesterol levels isn't clear. Many scientists believe that saturated fats and trans fats have a greater impact than does dietary cholesterol in raising blood cholesterol.

Adding to the confusion, the American Heart Association recently acknowledged that as long as you limit dietary cholesterol from other sources, it may be possible to include a daily egg in a healthy diet — a statement that was heavily reported in the media.

Here are the facts: One large egg has about 213 milligrams (mg) of cholesterol — all of which is found in the yolk. If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 mg a day. If you have cardiovascular disease, diabetes or high LDL (or "bad") cholesterol, you should limit your dietary cholesterol intake to less than 200 mg a day. Therefore, if you eat an egg on a given day, it's important to limit or avoid other sources of cholesterol for the rest of that day.

If you like eggs but don't want the extra cholesterol, use egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup cholesterol-free egg substitute in place of one whole egg.

source: mayoclinic

Top 5 Men's biggest bedroom fears exposed

It’s commonly believed that men are more sexually active as compared to their female partner. But very often, they too encounter several fears Sexually active men also encounter several fears related to their sexual performance related to their bedroom romp, which can in turn cause doldrums in their sexual relationship.

Fears related to their sexual performance, sex position, ejaculation period, a satisfying orgasm and wild acts in bed often end up killing their passion. With these fears running through their mind, men not only fail to satisfy their female partner, but are unable to enjoy the act themselves.

Chandigarh-based sexologist Dr. Deepak Arora explains, “Men always relate sex and sexuality with their egos and they never want to fail there. This is the biggest fear in them which converts to performance anxiety. This anxiety leads to a man failing to perform well in bed and if their female partner does not have the patience to bear with them, relationship goes for a toss easily.”

Relationship counsellor Dr. Gitanjali Sharma adds, “Men need to understand that when it comes to sexual performance, they can’t outperform themselves. The urge for performing better each time has to come from within by raising your consciousness to higher levels. And when self satisfaction comes, there is no question of under performing. You have sex for enjoyment and not to perform, under perform or out perform. It's a joy, sheer joy, so shed all your inhibitions and concentrate on the act.”

As most male fears revolve around satisfying the female partner, Gitanjali suggests, “Till the time your women is emotionally satisfied, you can easily satisfy her sexual needs. The more emotionally connected you are, the more enjoyable physical intimacy will be. Try and indulge in physical intimacy only when your woman is ready, as it helps creating a comfort zone where she will participate equally. And while having sex, stay calm, relaxed, indulge in foreplay and nothing will stop you from performing the desired way.”

Here are some common fears that make men nervous every time they gear up for a steamy romp...

Fear fright # 1: Leaving her unsatisfied
The foremost fear of leaving the female partner unsatisfied has a direct correlation with a male’s organ size. While a woman thinks bigger the better, the man keeps worrying about what if he’s unable to give the desired pleasure. This fear of not giving their best somewhere triggers a feeling of being an imperfect sex partner, which may even hit a man’s ego directly.

Get Over It : Dr. Gitanjali Sharma explains, “The fear of not satisfying a women leads to many questions in a man’s mind. He starts thinking that will she look for that sexual satisfaction elsewhere and that thought of her being with someone else (because of his under performance) will make him more complex. This is like a vicious cycle, as the more he thinks on this subject, he gets driven by performance anxiety, thus leaving her unsatisfied most of the times. Performance in bed mainly depends on a woman's state of mind at that time. You need to be comfortable with your woman's body to feel a strong connection. Go slow and steady and understand your woman by awakening her sensitive parts rather than worrying about your size.”

Fear fright # 2: Premature ejaculation
A gratifying sex quickie is all about giving and receiving pleasure. While men make every efforts to please their female partners, they would, most of the times, remain anxious about their own climax and this fear is driven by the ejaculation period. It’s a very common apprehension that men come across where they suffer premature ejaculation due to which they end up spoiling sex.

Get Over It : Dr. Arora elucidates, “Medically, if a man is able to hold his ejaculation for at least one minute, he is not a patient of premature ejaculation. But unfortunately very few people know this fact and they are being misguided with fake ads and while watching porn movies, which makes them think that they are unable to have sex for a longer period. This creates a feeling of insecurity about their female partner and the sexual stress mounts, which gets converted into performance anxiety. In most of the cases, the problem practically doesn’t exist, but the fear is creating it.”

Fear fright # 3: Not getting her pregnant
Though it’s not necessary that every sex session should be aimed at getting the woman pregnant, but still men do carry impotency fears in their minds. The continuous worry of not getting a woman pregnant puts men in a serious stigma, which adversely affects their sexual performance.

Get Over It : Dr. Arora says, “Having a child is related with both male and female health and destiny too. There are numerous cases where medically everything is normal, but the female is unable to conceive. You should try to have a healthy life style, a proper diet and a positive attitude about yourself. If there is any problem with your semen, it can be treated, so no point worrying about it. The first need is a good sex life, not having a child.”

Fear fright # 4: Lacking porn value
It’s a normal practice that men watch porn to learn certain sexual acts and then repeat them with their partner. In an attempt to try something new and opt for wild acts, men repeatedly indulge in bringing out the porn elements in their sex life. And many a times, if the female partner is not responding positively, men start feeling that they are lacking somewhere.

Get Over It : Dr. Gitanjali says, “Men often compare their sexual performance with porn scenes or with that of their female partner and the fear that they might be less experienced makes them panic. Men should understand that performing in bed has nothing to do with any experience. It’s the mental connection with the female partner which can exist even without taking any inspiration from the porn acts.”

Fear fright # 5: Masturbation done in the past
Several studies have claimed that masturbation done during one's childhood or adolescent years doesn’t impact a person’s sex life in his later years. Yet there exists numerous fears attached to the same. Men often blame their masturbation habits for their weak bedroom performance and with this illogical apprehension; they fail to focus on their present sexual acts.

Get Over It : Dr. Arora advices, “Masturbation doesn’t harm much, but the guilt of masturbating is more harmful, and this is just due to lack of sex education. Every healthy male masturbates many times in his life in various stages of age, there is nothing to worry about.”

source: TOI

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