The Health Blog

Lifestyle and diet modifications are vital to management of hypertension, defined as a consistent elevation in blood pressure. Researchers, in an effort to stop and prevent this pandemic, which kills millions of people worldwide, continuously find diets or foods that may lower blood pressure.

Some foods and supplements have been suggested to have beneficial effects on high blood pressure. These include fish oils, olive oils, Vitamin C, and potassium.

Fish Oils: Several studies have shown that replacing saturated fat with unsaturated fat in the diet can help lower blood pressure in hypertensive individuals. Fish oils containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), for example, have been found quite effective in lowering both blood pressure and triglyceride levels.

A University of Cincinnati study found that supplementation with large amounts of fish oil (5-15 grams/day) lowers blood pressure significantly in hypertensive individuals. They concluded that daily supplementation with low doses of fish oil is indeed effective in lowering blood pressure in mildly hypertensive patients. Further, fish oil supplementation reduced diastolic pressure (sitting) by an average of approximately 4.4 mm Hg and systolic pressure by an average of 6.5 mm Hg when compared to values obtained prior to the start of treatment. But these beneficial effects stop once supplementation is discontinued.

I’ve been consuming a lot of caffeine lately, sometimes I can drink up to 2 cups of coffee a day, my usual was 2-3 cups a week. At times I think that the stimulant effects of coffee does not work for me anymore.

When I was a child, I was prohibited to drink coffee because according to my mom, it can alter my memory. That was what I believed until I learned from my biology class that it actually can increase alertness, attention and wakefulness and faciliates relevant learning. This is true, however, with the recommended 1 cup daily. Increasing the dosage of caffeine above 200 mg (about 2 cups of coffee) does not increase mental performance but may increase nervousness, irritability, tremors, and headache. Heavy coffee drinkers can develop caffeine physical dependence and may display caffeine withdrawal symptoms such as irritability, nervousness, and headache if coffee was withheld. Coffee can also induce insomnia. Studies of the effect of caffeine on sleep have shown that one strong cup of coffee, drunk 30-60 minutes before going to sleep, can cause restlessness and difficulty falling asleep, increased body movements, a tendency to be awakened more readily by sudden noises, and a decreased quality of sleep (this fact is probably helpful to students during exams, huh? :p).

Constipation refers to any irregularity in, or absence of, bowel movements. The slow movement of food through the large intestine and the amount of time the waste remains in the colon are factors that contribute to constipation. More and more water is absorbed while the waste is in our body and the stool becomes drier and bulky thus more difficult to pass.

1. Have a high fiber diet. Fiber helps your body develop soft, bulky stools.

2. Avoid over-processed foods with little fiber, such as chips, pizza, ice cream, frozen dinners and instant potatoes.

3. Drink water and/or fruit juices. Drinking plenty of fluids is the best way to prevent constipation. The recommended 8 glasses per day is still a rule. Drink water or juices during the day, at meals and in between meals, too. Natural laxatives such as prune juice can soften your stools.

(HealthDay News) — While some women feel great throughout pregnancy, others have a variety of unpleasant symptoms.

Here are suggestions on how to feel better throughout pregnancy, courtesy of the American Academy of Family Physicians:

* To ease morning sickness and also prevent heartburn, eat small, frequent meals.
* Beat fatigue with plenty of rest each night and naps during the day when possible.
* Stretch your calf muscles to prevent leg cramps.
* Eat plenty of fiber-rich foods and drink lots of water to prevent constipation.
* If you’re retaining a lot of fluid, rest with your legs up, and on your left side.
* Use lotion to keep your skin moist, which will help reduce itchy stretch marks.

Source

Eatingwell.com lists the 11 essential nutrients and how are they needed in the body.

1. Beta Carotene

What it does:

In the body, beta carotene is converted to vitamin A, a nutrient essential for healthy vision, immune function and cell growth. It also acts as an antioxidant that neutralizes free radicals.

How much you need:

There’s no RDA for beta carotene.

Food Sources of Beta Carotene:

Eat plenty of dark green vegetables and orange vegetables and fruits (papaya, mango) weekly to meet your vitamin A needs and reap beta carotene’s potential antioxidant benefits.

“Cutting back on saturated fats can lower your disease risk” Forbes.com reports.

Eating foods that contain high levels of saturated fats raises your cholesterol and your risk of heart disease and stroke, according to the American Heart Association.

Cooking certain meats at high temperatures may produce chemicals that are experimental animal carcinogens and are believed to be potential human carcinogens. Other studies have shown that high intakes of well-done, fried or barbecued meats may increase the risk of developing colorectal and potentially breast cancer.

Health Tips:

1. Because the body can’t store protein, you’ll eliminate it through urine if you eat more than you need, putting an extra strain on your kidneys to metabolize it. Experts recommend limiting meat to 3 to 4 ounce servings.

2. Avoid eating burnt meat because of their carcinogenic content.

(HealthDay News) — Snoring, in addition to being a nuisance, can significantly affect the emotional and physical health of snorers and those around them.

If you’re a chronic snorer, try these suggestions from the National Sleep Foundation:

• Lose weight — dropping pounds should reduce the amount of fat deposits in the throat that can obstruct the airway and cause snoring.
• Sleep on your side rather than your back.
• Avoid alcohol before bed, and stop smoking, as both can contribute to snoring.
• Try a nasal breathing strip, designed to help keep your nostrils open during sleep.
• Ask your doctor or dentist about appliances that can help reduce snoring.

An ulcer is a sore in the lining of the digestive tract. While it can be treated with medication — including antibiotics and those that reduce stomach acid — you should also make certain dietary and lifestyle changes, the American Academy of Family Physicians says.

The academy recommends avoiding the following if you have an ulcer:

* Foods or beverages that contain caffeine.
* Alcoholic beverages.
* Smoking.
* Anti-inflammatory drugs like aspirin and ibuprofen.
* Spicy foods.

Source: HealthDay News

Breastfeeding is the best gift a mother can offer her newborn baby. The benefits of breastfeeding are numerous. Among others, breastfeeding have the advantages of: contributing to baby’s brain development, is easier to digest, provides powerful antibodies and stimulates the baby’s own immune system, favors bonding with the mother, etc

Breastmilk is also very economical, always ready and has the perfect composition for the developing baby. Breastfeeding is also environmentally friendly as it does not require bottles and does not create wastes of any kind.

Breastfeeding does require a more important involvement from the mother as she is the only one who can provide the baby’s milk. New mothers are often discouraged by the amount of time breastfeeding requires from them and tend to abandon breastfeeding in the first week after birth.

Memory decline is a common complaint as we move through the aging process. The typical 60-year-old is not as sharp mentally as they were in their 40s. That said, some people do age slower than others. There are 80 year olds with the mind and body of people decades their minor. There are 70 year olds who can easily match wits with 40 year olds.

Would you like to put the brakes on brain rot? You can, simply by adding a handful of “Super Brain Foods” to your daily diet. The “You are what you eat” adage most definately applies to mental function. To slow the aging process and provide continued brain strength, an anti-oxidant, nutrient rich diet will keep your body and brain functioning at more youthful levels.

“Oxidative damage” is the most common blame for brain decline. The brain is highly sensitive to oxidative, free radical damage. Foods high in antioxidants counter that damage and protect the brain. “Brain starvation” is another common cause of mental decline. The brain is the greediest organ in your body and its dietary requirements are high. Feed the brain with the protective nutrients it needs and it will peform better.

Author: Demond L. Jackson

I know what you’re thinking, effective weight control, I wish! What if I told you I have discovered seven simple steps to living at your idea body weight for the rest of your life. Would you like to hear more about it?

If you’re like over 90 million Americans today, effective weight control is just an unrealistic dream. Why? Because theyre clinically obese. Do you have challenges with weight gain? Do you always eat until youre fulland then some? Is uncontrolled weight gaining a major concern for you now? Have you searched for other solutions only to come up empty? If so, Im not surprised.

Losing weight is one of the most difficult challenges an overweight person can have. Unfortunately, for so many, losing the weight isnt nearly as fun as gaining the weight was. It requires a great amount of discipline, self motivation and perseverance.