Nevertheless, the best option anybody could make when it pertains to weight management is to do it the natural means.
Consuming healthy, natural foods like natural herbs and spices will certainly not just help trim down the fats, yet will certainly likewise nourish the physical body and enhance its function. While all natural herbs and spices offer the physical body with wellness perks, certain kinds include even more nutrients that are much better at lowering fat, subduing the appetite and taking care of a healthy weight.
So whether you're trying to burn fat or merely want to consume more healthy, here are 5 of the best natural herbs and spices for a slimmer, more healthy physical body:
Ginseng
Ginseng is recognized for its numerous wellness benefits. It is recommended to be consumed by diabetics as it helps lower blood sugar, reduce cholesterol and triglyceride levels and improve antibody functions that stimulates the immune system. It is likewise a prominent fat burning aid most valued for its ability to speed up metabolism and increase power levels. A recent study done on diabetic, obese mice shows that the consumption of panax ginseng extract led to a considerable amount of fat burning and enhancements in the hormone insulin level of sensitivity.
Cinnamon
Cinnamon seasoning is believed to have the greatest antioxidant strength amongst all food sources. Like ginseng, this sweet and delicious spice also helps regulate blood sugar and reduce bad cholesterol from the body. If you want to lose weight, cinnamon is a good go-to spice - not only does it aid burn fats, yet it likewise aids keep a healthy weight.
Cayenne Pepper
If you have actually been trying out various fat burning diets or programs, you might have discovered the popular lemon juice-cayenne pepper beverage combination that experts advise. This is because chili pepper is extremely reliable at burning fat. It has capsaicin (the compound responsible for giving the pepper its spicy taste) which triggers beneficial protein changes in the body resulting to reduced blood fat levels, shrunken fat tissue, lowered calorie intake in addition to reduced fat build up.
Dandelion
Dandelions are packed full of vitamins and minerals such as beta carotene, vitamin K and nutritional fiber that make it one of the most nutritious natural herbs around. With powerful antioxidant properties, this healthy herb is best recognized for its therapeutic perks, for its ability to normalize blood sugar level and cholesterol and for being an effective liver cleanser. As for weight loss, dandelions help slow down digestion which helps reduce appetite and make you feel full longer.
Mustard
Mustard is even more than merely a cheeseburger or hotdog condiment. As a matter of fact, it's one of the most effective fat-burners among herbs and spices! Mustard is an outstanding metabolism booster-- it increases metabolic rate to up to 25 percent which helps the body burn calories more efficiently. Experts believe that consuming 3/5 tsp. of mustard seeds every day could aid burn 45 calories more per hour.
Start using these fat burning natural herbs and spices in your daily dishes to achieve your perfect physical body weight quicker!
Tampilkan postingan dengan label Diet and Nutrition. Tampilkan semua postingan
Tampilkan postingan dengan label Diet and Nutrition. Tampilkan semua postingan
Minggu, 28 Desember 2014
Sabtu, 13 Desember 2014
Understanding Body Mass Index
BMI stands for Body Mass Index. It is important to know what your BMI does and does not indicate about your weight, health and lifestyle choices. Your BMI is calculated from your height and weight. It is a fairly reliable indicator of body fat for most adults, with athletes and the elderly being two exceptions. BMI is an inexpensive alternative to direct measurements of body fat, such as underwater weighing, but it is only one of many factors that you and your health-care provider should use in evaluating your health status.
Calculating Your BMI
You can calculate your BMI with this formula: weight (in pounds) / [height (in inches) x height (in inches)] x 703 or use the Academy BMI calculator.
The Centers for Disease Control and Prevention uses BMI to define terms like overweight and obese:
- Underweight: BMI below 18.5
- Normal weight: 18.5 to 24.9
- Overweight: 25.0 to 29.9
- Obese: 30.0 and above.
BMI and Your Health
People with very low or very high BMIs tend to have the greatest health risks. Even so, BMI is only one factor in your overall health. For example, if your BMI falls into the normal weight category, you will still have a higher risk of health problems if you:
- Smoke cigarettes
- Do not participate in regular physical activity
- Eat lots of nutrient-poor foods with added fat and sugar.
If your BMI is in the overweight category, you will have a lower overall health risk if you:
- Get regular physical activity
- Have blood pressure, blood sugar and cholesterol levels that are within normal limits.
This means BMI is one aspect of your health to discuss with your care provider. Together, you can decide if other assessments need to be done and whether lifestyle changes such as eating smarter and moving more will improve your health.
BMI Measurements in Children and Teens
While BMI calculations for children and teens use the same formula as adults, criteria used to define obesity and overweight are different for young people because of factors like body fat differences between boys and girls and variations in body fat at different ages. Visit the BMI Percentile Calculator for Child and Teen to determine your child's BMI.
Selasa, 09 Desember 2014
50 Ways to Be Healthier
By Jennifer Rainey
Feel your best from head to toe!
The Skinny on Intermittent Fasting
If you're convinced you need to make dramatic changes in order to improve your health, we've got good news. It doesn't have to be that hard. We've found 50 simple, good-for-you moves to improve your health from head to toe - no life altering required.
Brain
Impress Your Guests With Holiday Recipes!
www.walmart.com/HolidayMeals
Breathe deeply and count to 10. Bottling up anger is the biggest predictor of headaches, even more than depression or anxiety, according to a new study from Saint Louis University.
Eat the Mediterranean way. The Italian Longitudinal Study of Aging found that people who ate a diet high in mono - and polyunsaturated fatty acids did better on cognitive tests. Good sources include olive oil, butter, cheese and fish.
Get more zzz's. Sleep deprivation can affect your ability to concentrate, remember information and perform mental tasks.
Watch less TV. "Watching TV is to your brain what sitting on the couch is to your body: complete absence of use," says David Niven, Ph.D., author of The 100 Simple Secrets of Healthy People. Instead, read or do a crossword puzzle to keep your brain active and fend off diseases such as Alzheimer's.
Take up a musical instrument. Musical training enhances your brain's ability to remember words, according to University of Hong Kong researchers.
Add cranberries to your diet. University of Massachusetts-Dartmouth scientists have linked cranberry consumption to stroke protection. Early evidence suggests that the berries may reduce the oxidative damage to the brain that occurs during a stroke.
Eyes
Check your computer setup. To avoid eye strain, make sure your monitor is centered in front of you, about an arm's length away, with the top of the screen near eye level. Keep the glass clean to avoid glare, and take time to adjust the brightness, contrast and font size to comfortable levels.
Have an omelette. Eggs, along with colorful fruits and leafy green vegetables, contain large amounts of lutein, which helps fight macular degeneration and cataracts.
Teeth
Easy does it when you brush. A recent British study found that people who brush longer or harder than necessary can actually erode their gums and tooth enamel.
Rinse wisely. Although a mouth rinse can freshen breath and prevent cavities, it may also mask symptoms of poor oral health, according to Loyola University Health System researchers. Sometimes an unpleasant taste in your mouth can signal oral health problems such as periodontal disease.
Drink tea. A University of Illinois study found that black tea may impede cavity-causing plaque bacteria.
Neck and Shoulders
Hold the telephone. Cradling a phone between your ear and shoulder contracts neck muscles and locks the spinal joints, causing muscle spasms and pain. Instead, hold the receiver or use a speakerphone.
Breasts and Ovaries
Keep your bedroom dark at night. A Harvard Nurses' Health Study of night-shift workers suggests that exposure to light at nighttime interferes with the body's production of melatonin, a hormone that can inhibit the growth of tumors.
Get moving. According to researchers at the Fred Hutchinson Cancer Re-search Center, brisk walking for just one or two hours a week can cut your breast cancer risk by almost 20 percent.
Stock up on produce. Eating eight to 10 servings of fruits and vegetables a day can help lower your risk of developing cancer. "Foods rich in vitamin A are especially protective, as this nutrient helps maintain the ovarian tissues that are most susceptible to cancer," says Elizabeth Somer, M.A., R.D., author of Nutrition for Women.
Heart
Say "om." Meditation helps you relax, which slows your breathing and heart rate. It also helps lower blood pressure and reduces your risk for blood clots.
Drink pomegranate juice. This colorful fruit is high in antioxidants called polyphenols, which can help reduce atherosclerosis (arterial plaque), a major risk factor for heart disease.
Bond with Mom. The Harvard Mastery of Stress Study found that those who reported a loving and caring relationship with their parents were less likely to have a serious illness such as high blood pressure or heart disease.
Eat soy. To reduce cholesterol levels, add foods such as tofu or edamame (soybeans) to your diet five times a week, says Somer. Get a pet. "An animal is a huge stress reliever, and a recent study found that spending time with your pet reduces high blood pressure by fifteen percent," says Dr. Niven.
Get a flu shot. Older people who got a flu shot were 19 percent less likely to be hospitalized for heart disease than those who didn't, according to a study in The New England Journal of Medicine. Researchers think influenza and pneumonia may trigger heart disease by damaging blood vessels and limiting blood flow.
Skip the elevator. "The Centers for Disease Control and Prevention has found that if you climb up and down just three flights a day you'll improve your cardiovascular health and lose about ten pounds over the course of a year," says Dr. Niven.
Lungs
Eat an apple a day. A London study found that eating at least five apples a week may improve lung function, thanks to a powerful antioxidant called quercetin that may protect lungs from the effects of pollution and cigarette smoke.
Digestive System
Listen to slow music at mealtimes. "A recent study found that participants who ate while listening to fast music consumed two more mouthfuls a minute than those who listened to slow music," says Dr. Niven. "We subconsciously mimic the beat, and the faster you eat, the more likely you are to overeat."
Get more calcium. This powerful nutrient can protect your colon as well as your bones. Swedish researchers have found an association between high dietary intake of calcium and vitamin D and a decreased risk of colorectal cancer.
Know when to say when. Researchers from Stony Brook University linked heavy alcohol consumption (at least nine drinks a week for more than 10 years) to a higher rate of colorectal cancer or polyps. However, moderate consumption of wine was shown to have a protective effect.
Limit antacid intake. A new study from Austria suggests that over-using antacid tablets may increase the risk of food allergies by possibly interfering with digestion.
Take a vitamin E supplement. High blood levels of alpha-tocopherol, a form of vitamin E, may lower the risk of developing cancer of the stomach and esophagus, according to new research from China.
Have a cup o' joe. German researchers have found an antioxidant in coffee that may protect against colon cancer. Avoiding caffeine? Decaf also contains the same compound.
Back
Take a deep stretch. Stretching muscles in your lower back, shoulders and chest helps keep your back in alignment and improve posture. Flexibility can also reduce your risk of lower back pain by relieving stress on the spine. Try leaning over and bending your chest down to your thighs while seated.
Alternate shoulders. Switch sides frequently when carrying a heavy bag or briefcase. Too much weight on one side of your body can cause muscle imbalance that could turn into chronic back and neck injuries.
Stop the side slouch. "When we stand, we often put all our weight on one leg, with a hip jutted out, slightly leaning to one side. This posture can lead to lower back pain and muscle imbalances," says Kathy Smith, creator of Lift Weights to Lose Weight 2. Instead, center your weight between your legs and lift your lower abdominals. "It improves spinal alignment and fights belly pooch."
Joints and Muscles
Pump iron. Weight-bearing exercise has been found to reduce joint pain caused by arthritis and to improve physical function. The better shape muscles are in, the better they're able to protect joints from shock.
Vary your workouts. "Repeating the same exercise routine day after day will cause wear and tear on your muscles," says Dr. Niven. "It also reduces the overall effect of the exercise on your body."
Keep your balance. Balancing on one leg works the muscles in your buttocks and upper legs and can reduce your risk for falls. Smith recommends this quick exercise: While standing, start with 15 seconds and build up to one minute balancing on each leg, squeezing your buttocks together and lifting up your midsection.
Do a downward dog. Two recent studies found that practicing yoga in addition to other therapies can help relieve the pain of carpal tunnel syndrome and arthritis of the hands.
Immune System
Eat more yogurt. A Tufts University study indicates that live active cultures, such as those found in yogurt, may help make the immune system more resilient and prevent infection.
Don't microwave vegetables. A recent study from Spain found that produce loses as much as 97 percent of its antioxidant properties when microwaved. The healthiest way to eat your veggies? Raw or steamed.
Limit use of antibacterial soaps and cleaning products. Overuse can contribute to the formation of drug-resistant bacteria and kill off the helpful bacteria our bodies need.
Eat garlic. "Taking garlic at the first sign of a cold could stave off further symptoms," says Somer. It contains compounds that may have antibiotic, antiviral and antibacterial properties.
Try tai chi. A UCLA study found that practicing this simple combination of meditation and movement can help fight shingles by increasing immune cell levels by about 50 percent.
Focus on the positive. Carnegie Mellon researchers recently discovered that unhappy people are three times as likely to get a cold as happy people.
Skin
Add some zest to your lemonade. A recent University of Arizona study concluded that consuming lemon, orange or grapefruit peel can reduce your risk of skin cancer by as much as 30 percent.
Skip the tanning beds. "You may think you're getting a healthier tan, but using a tanning bed exposes your body to fifteen times the concentration of ultraviolet rays as going out in the sun," says Dr. Niven.
Bones
Work your back. If you're at risk for osteoporosis, strong back muscles are the best way to prevent spinal fractures. A 2002 Mayo Clinic study found that women who didn't perform back-strengthening exercises for two years were nearly three times as likely to suffer a compression fracture.
Get more K. Several studies have shown that vitamin K can help maintain bone density and strength. Sources include leafy green vegetables, broccoli and plant oils.
Go fish! According to Somer, recent re-search has shown that omega-3 fatty acids may help regulate the mechanisms that allow bone to absorb calcium. So be sure to eat omega-3-rich foods, such as salmon, in addition to taking a calcium supplement.
Skip the soft drinks. The phosphates in these beverages increase the amount of calcium excreted into the urine, says Somer.
Feet
Try a home pedicure. Professional nail salons may spread infection through shared foot baths or sharp instruments used to file away calluses.
Skip magnetic shoe pads. A recent Mayo Clinic study found no evidence that magnetic shoe inserts ease foot and heel pain. Instead, spend your money on more comfortable, better-fitting shoes.
Feel your best from head to toe!
The Skinny on Intermittent Fasting
If you're convinced you need to make dramatic changes in order to improve your health, we've got good news. It doesn't have to be that hard. We've found 50 simple, good-for-you moves to improve your health from head to toe - no life altering required.
Brain
Impress Your Guests With Holiday Recipes!
www.walmart.com/HolidayMeals
Breathe deeply and count to 10. Bottling up anger is the biggest predictor of headaches, even more than depression or anxiety, according to a new study from Saint Louis University.
Eat the Mediterranean way. The Italian Longitudinal Study of Aging found that people who ate a diet high in mono - and polyunsaturated fatty acids did better on cognitive tests. Good sources include olive oil, butter, cheese and fish.
Get more zzz's. Sleep deprivation can affect your ability to concentrate, remember information and perform mental tasks.
Watch less TV. "Watching TV is to your brain what sitting on the couch is to your body: complete absence of use," says David Niven, Ph.D., author of The 100 Simple Secrets of Healthy People. Instead, read or do a crossword puzzle to keep your brain active and fend off diseases such as Alzheimer's.
Take up a musical instrument. Musical training enhances your brain's ability to remember words, according to University of Hong Kong researchers.
Add cranberries to your diet. University of Massachusetts-Dartmouth scientists have linked cranberry consumption to stroke protection. Early evidence suggests that the berries may reduce the oxidative damage to the brain that occurs during a stroke.
Eyes
Check your computer setup. To avoid eye strain, make sure your monitor is centered in front of you, about an arm's length away, with the top of the screen near eye level. Keep the glass clean to avoid glare, and take time to adjust the brightness, contrast and font size to comfortable levels.
Have an omelette. Eggs, along with colorful fruits and leafy green vegetables, contain large amounts of lutein, which helps fight macular degeneration and cataracts.
Teeth
Easy does it when you brush. A recent British study found that people who brush longer or harder than necessary can actually erode their gums and tooth enamel.
Rinse wisely. Although a mouth rinse can freshen breath and prevent cavities, it may also mask symptoms of poor oral health, according to Loyola University Health System researchers. Sometimes an unpleasant taste in your mouth can signal oral health problems such as periodontal disease.
Drink tea. A University of Illinois study found that black tea may impede cavity-causing plaque bacteria.
Neck and Shoulders
Hold the telephone. Cradling a phone between your ear and shoulder contracts neck muscles and locks the spinal joints, causing muscle spasms and pain. Instead, hold the receiver or use a speakerphone.
Breasts and Ovaries
Keep your bedroom dark at night. A Harvard Nurses' Health Study of night-shift workers suggests that exposure to light at nighttime interferes with the body's production of melatonin, a hormone that can inhibit the growth of tumors.
Get moving. According to researchers at the Fred Hutchinson Cancer Re-search Center, brisk walking for just one or two hours a week can cut your breast cancer risk by almost 20 percent.
Stock up on produce. Eating eight to 10 servings of fruits and vegetables a day can help lower your risk of developing cancer. "Foods rich in vitamin A are especially protective, as this nutrient helps maintain the ovarian tissues that are most susceptible to cancer," says Elizabeth Somer, M.A., R.D., author of Nutrition for Women.
Heart
Say "om." Meditation helps you relax, which slows your breathing and heart rate. It also helps lower blood pressure and reduces your risk for blood clots.
Drink pomegranate juice. This colorful fruit is high in antioxidants called polyphenols, which can help reduce atherosclerosis (arterial plaque), a major risk factor for heart disease.
Bond with Mom. The Harvard Mastery of Stress Study found that those who reported a loving and caring relationship with their parents were less likely to have a serious illness such as high blood pressure or heart disease.
Eat soy. To reduce cholesterol levels, add foods such as tofu or edamame (soybeans) to your diet five times a week, says Somer. Get a pet. "An animal is a huge stress reliever, and a recent study found that spending time with your pet reduces high blood pressure by fifteen percent," says Dr. Niven.
Get a flu shot. Older people who got a flu shot were 19 percent less likely to be hospitalized for heart disease than those who didn't, according to a study in The New England Journal of Medicine. Researchers think influenza and pneumonia may trigger heart disease by damaging blood vessels and limiting blood flow.
Skip the elevator. "The Centers for Disease Control and Prevention has found that if you climb up and down just three flights a day you'll improve your cardiovascular health and lose about ten pounds over the course of a year," says Dr. Niven.
Lungs
Eat an apple a day. A London study found that eating at least five apples a week may improve lung function, thanks to a powerful antioxidant called quercetin that may protect lungs from the effects of pollution and cigarette smoke.
Digestive System
Listen to slow music at mealtimes. "A recent study found that participants who ate while listening to fast music consumed two more mouthfuls a minute than those who listened to slow music," says Dr. Niven. "We subconsciously mimic the beat, and the faster you eat, the more likely you are to overeat."
Get more calcium. This powerful nutrient can protect your colon as well as your bones. Swedish researchers have found an association between high dietary intake of calcium and vitamin D and a decreased risk of colorectal cancer.
Know when to say when. Researchers from Stony Brook University linked heavy alcohol consumption (at least nine drinks a week for more than 10 years) to a higher rate of colorectal cancer or polyps. However, moderate consumption of wine was shown to have a protective effect.
Limit antacid intake. A new study from Austria suggests that over-using antacid tablets may increase the risk of food allergies by possibly interfering with digestion.
Take a vitamin E supplement. High blood levels of alpha-tocopherol, a form of vitamin E, may lower the risk of developing cancer of the stomach and esophagus, according to new research from China.
Have a cup o' joe. German researchers have found an antioxidant in coffee that may protect against colon cancer. Avoiding caffeine? Decaf also contains the same compound.
Back
Take a deep stretch. Stretching muscles in your lower back, shoulders and chest helps keep your back in alignment and improve posture. Flexibility can also reduce your risk of lower back pain by relieving stress on the spine. Try leaning over and bending your chest down to your thighs while seated.
Alternate shoulders. Switch sides frequently when carrying a heavy bag or briefcase. Too much weight on one side of your body can cause muscle imbalance that could turn into chronic back and neck injuries.
Stop the side slouch. "When we stand, we often put all our weight on one leg, with a hip jutted out, slightly leaning to one side. This posture can lead to lower back pain and muscle imbalances," says Kathy Smith, creator of Lift Weights to Lose Weight 2. Instead, center your weight between your legs and lift your lower abdominals. "It improves spinal alignment and fights belly pooch."
Joints and Muscles
Pump iron. Weight-bearing exercise has been found to reduce joint pain caused by arthritis and to improve physical function. The better shape muscles are in, the better they're able to protect joints from shock.
Vary your workouts. "Repeating the same exercise routine day after day will cause wear and tear on your muscles," says Dr. Niven. "It also reduces the overall effect of the exercise on your body."
Keep your balance. Balancing on one leg works the muscles in your buttocks and upper legs and can reduce your risk for falls. Smith recommends this quick exercise: While standing, start with 15 seconds and build up to one minute balancing on each leg, squeezing your buttocks together and lifting up your midsection.
Do a downward dog. Two recent studies found that practicing yoga in addition to other therapies can help relieve the pain of carpal tunnel syndrome and arthritis of the hands.
Immune System
Eat more yogurt. A Tufts University study indicates that live active cultures, such as those found in yogurt, may help make the immune system more resilient and prevent infection.
Don't microwave vegetables. A recent study from Spain found that produce loses as much as 97 percent of its antioxidant properties when microwaved. The healthiest way to eat your veggies? Raw or steamed.
Limit use of antibacterial soaps and cleaning products. Overuse can contribute to the formation of drug-resistant bacteria and kill off the helpful bacteria our bodies need.
Eat garlic. "Taking garlic at the first sign of a cold could stave off further symptoms," says Somer. It contains compounds that may have antibiotic, antiviral and antibacterial properties.
Try tai chi. A UCLA study found that practicing this simple combination of meditation and movement can help fight shingles by increasing immune cell levels by about 50 percent.
Focus on the positive. Carnegie Mellon researchers recently discovered that unhappy people are three times as likely to get a cold as happy people.
Skin
Add some zest to your lemonade. A recent University of Arizona study concluded that consuming lemon, orange or grapefruit peel can reduce your risk of skin cancer by as much as 30 percent.
Skip the tanning beds. "You may think you're getting a healthier tan, but using a tanning bed exposes your body to fifteen times the concentration of ultraviolet rays as going out in the sun," says Dr. Niven.
Bones
Work your back. If you're at risk for osteoporosis, strong back muscles are the best way to prevent spinal fractures. A 2002 Mayo Clinic study found that women who didn't perform back-strengthening exercises for two years were nearly three times as likely to suffer a compression fracture.
Get more K. Several studies have shown that vitamin K can help maintain bone density and strength. Sources include leafy green vegetables, broccoli and plant oils.
Go fish! According to Somer, recent re-search has shown that omega-3 fatty acids may help regulate the mechanisms that allow bone to absorb calcium. So be sure to eat omega-3-rich foods, such as salmon, in addition to taking a calcium supplement.
Skip the soft drinks. The phosphates in these beverages increase the amount of calcium excreted into the urine, says Somer.
Feet
Try a home pedicure. Professional nail salons may spread infection through shared foot baths or sharp instruments used to file away calluses.
Skip magnetic shoe pads. A recent Mayo Clinic study found no evidence that magnetic shoe inserts ease foot and heel pain. Instead, spend your money on more comfortable, better-fitting shoes.
Diet and Diabetes
By Kristen Stewart | Medically reviewed by Pat F. Bass III, MD, MPH
Making healthy food choices can lower your risk of developing diabetes or its complications. Learn about the diet and diabetes connection.
For most people who don’t feel well, a visit to the doctor can diagnose and fix the problem. Simple, right?
But some diseases can be silent predators, offering few or no warning signs to alert you early on that help is needed. One such disease is diabetes.
Not only does diabetes affect almost 24 million people in the United States, but 25 percent don’t even know they have it.
What Is Diabetes?
Impress Your Guests With Holiday Recipes!
www.walmart.com/HolidayMeals
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells. Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells. However, if there is not enough insulin or the insulin isn’t working properly, then the glucose stays in the blood and causes blood sugar levels to rise.
There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 results from the pancreas no longer being able to make insulin and is usually found in children, teens, and young adults. Gestational diabetes can occur near the end of a woman’s pregnancy and usually disappears after the baby’s birth.
The most common form of diabetes is type 2. Risk factors include being overweight; not getting enough physical activity; having a parent or sibling with diabetes; being African-American, Asian-American, Latino, Native American, or Pacific Islander; being a woman who had gestational diabetes or gave birth to a baby who weighed more than nine pounds; having high blood pressure, having low HDL (good cholesterol) or high triglycerides; and having pre-diabetes.
Diabetes: Why Is It Dangerous?
“When poorly controlled diabetes causes blood glucose levels that are too high or too low, you may not feel well,” explains Claudia L. Morrison, RD, outpatient diabetes program coordinator at Washington Hospital Center in Washington, D.C. “Diabetes that is poorly controlled over time can lead to complications that affect the body from head to toe.” Issues can occur with everything from one’s eyes, kidneys, and nerves to reproductive organs, blood vessels, and gums. But the most serious problems are heart disease and risk of stroke.
Diabetes: What Role Does Diet Play?
“Food can either promote diabetes or help prevent it, depending on how it affects the body’s ability to process glucose,” says Elizabeth Ricanati, MD, medical director of the Cleveland Clinic’s Lifestyle 180 Program in Cleveland. “People should avoid foods that increase blood sugar and those that raise cholesterol, such as processed foods, foods high in saturated fats or with trans fats, and foods with added sugars and syrups.”
Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.
Carbs, too, need to be watched. While they are necessary to fuel the body, some carbohydrates raise blood glucose levels more than others. “The glycemic index (GI) measures how a carbohydrate-containing food raises blood glucose,” says Morrison. “Foods are ranked based on how they compare to a reference food such as white bread. Dry beans and legumes, all non-starchy vegetables, and many whole-grain breads and cereals all have a low GI.”
Diabetes: What Is a Healthy Diet?
A healthy diet for diabetes is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and include fruits and vegetables (limit juice to no more than eight ounces a day); whole grains rather than processed ones; fish and lean cuts of meat; beans and legumes; and liquid oils. Limit saturated fats and high-calorie snacks and desserts like chips, cake, and ice cream, and stay away from trans fats altogether.
Thirty minutes of exercise most days of the week and losing 5 to 10 percent of body weight, if a person is overweight, are also crucial in reducing the risk of type 2 diabetes.
Finally, anyone experiencing frequent urination, extreme thirst or hunger, unexplained weight loss, fatigue, blurry vision, or frequent infections should see a doctor for a blood test to check for diabetes. With careful attention and healthy lifestyle choices, diabetes can be kept under control.
Making healthy food choices can lower your risk of developing diabetes or its complications. Learn about the diet and diabetes connection.
For most people who don’t feel well, a visit to the doctor can diagnose and fix the problem. Simple, right?
But some diseases can be silent predators, offering few or no warning signs to alert you early on that help is needed. One such disease is diabetes.
Not only does diabetes affect almost 24 million people in the United States, but 25 percent don’t even know they have it.
What Is Diabetes?
Impress Your Guests With Holiday Recipes!
www.walmart.com/HolidayMeals
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells. Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells. However, if there is not enough insulin or the insulin isn’t working properly, then the glucose stays in the blood and causes blood sugar levels to rise.
There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 results from the pancreas no longer being able to make insulin and is usually found in children, teens, and young adults. Gestational diabetes can occur near the end of a woman’s pregnancy and usually disappears after the baby’s birth.
The most common form of diabetes is type 2. Risk factors include being overweight; not getting enough physical activity; having a parent or sibling with diabetes; being African-American, Asian-American, Latino, Native American, or Pacific Islander; being a woman who had gestational diabetes or gave birth to a baby who weighed more than nine pounds; having high blood pressure, having low HDL (good cholesterol) or high triglycerides; and having pre-diabetes.
Diabetes: Why Is It Dangerous?
“When poorly controlled diabetes causes blood glucose levels that are too high or too low, you may not feel well,” explains Claudia L. Morrison, RD, outpatient diabetes program coordinator at Washington Hospital Center in Washington, D.C. “Diabetes that is poorly controlled over time can lead to complications that affect the body from head to toe.” Issues can occur with everything from one’s eyes, kidneys, and nerves to reproductive organs, blood vessels, and gums. But the most serious problems are heart disease and risk of stroke.
Diabetes: What Role Does Diet Play?
“Food can either promote diabetes or help prevent it, depending on how it affects the body’s ability to process glucose,” says Elizabeth Ricanati, MD, medical director of the Cleveland Clinic’s Lifestyle 180 Program in Cleveland. “People should avoid foods that increase blood sugar and those that raise cholesterol, such as processed foods, foods high in saturated fats or with trans fats, and foods with added sugars and syrups.”
Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.
Carbs, too, need to be watched. While they are necessary to fuel the body, some carbohydrates raise blood glucose levels more than others. “The glycemic index (GI) measures how a carbohydrate-containing food raises blood glucose,” says Morrison. “Foods are ranked based on how they compare to a reference food such as white bread. Dry beans and legumes, all non-starchy vegetables, and many whole-grain breads and cereals all have a low GI.”
Diabetes: What Is a Healthy Diet?
A healthy diet for diabetes is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and include fruits and vegetables (limit juice to no more than eight ounces a day); whole grains rather than processed ones; fish and lean cuts of meat; beans and legumes; and liquid oils. Limit saturated fats and high-calorie snacks and desserts like chips, cake, and ice cream, and stay away from trans fats altogether.
Thirty minutes of exercise most days of the week and losing 5 to 10 percent of body weight, if a person is overweight, are also crucial in reducing the risk of type 2 diabetes.
Finally, anyone experiencing frequent urination, extreme thirst or hunger, unexplained weight loss, fatigue, blurry vision, or frequent infections should see a doctor for a blood test to check for diabetes. With careful attention and healthy lifestyle choices, diabetes can be kept under control.
The Link Between Diet and Breast Cancer By Elizabeth Connor | Medically reviewed
by Lindsey Marcellin, MD, MPH
Diet can have an effect on a woman's risk for breast cancer. How do factors such as calories, alcohol, and soy play a role?
Smart nutrition and a diet that keeps you at a healthy weight can help reduce your risk of breast cancer, the most common cancer diagnosis among American women.
Diet and Breast Cancer: Increased Risk With Weight Gain
Among post-menopausal women, the age group most susceptible to breast cancer, the evidence continues to implicate weight gain as a risk factor for breast cancer. In one recent study, obese women in their post-childbearing years had a 3.2 times greater chance of breast cancer than women of a healthy weight. The researchers took into account several other factors that affect breast cancer risk, including a woman’s age, age at menopause, family history of breast cancer, and history of childbearing.
Among breast cancer survivors, researchers are beginning to associate excess weight with an increased risk of recurrence and mortality, says Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society.
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It’s tempting to think that a low-fat or vegetable-filled diet would reduce breast cancer, but the association between these diets and breast cancer prevention really hasn’t panned out, Doyle explains. In one study that showed a connection between a low-fat diet and reduced risk of breast cancer recurrence, the study participants also lost weight. “So it wasn’t really clear — is it effect from low fat or weight loss? I tend to think it’s probably weight loss because dietary fats have been discounted as a prevention factor for breast cancer,” Doyle says.
Diet and Breast Cancer: The Effect of Eating Soy
For promoting general good health, nutritionists like to recommend soy-based foods. They are high in protein and their low-fat content earns them a spot in a weight-control regimen. In and of themselves, however, soy foods do not appear to help reduce cancer in general or breast cancer specifically.
“Tofu certainly fits within our message to eat a plant-based diet,” Doyle says, “but there’s really no good evidence soy reduces breast cancer risk. However, there are plenty of other reasons to eat soy. Soy is packed with phytochemicals and antioxidants, which are beneficial for health.”
Soy contains a very weak plant-based estrogen, raising the question of whether soy-based foods could fuel hormone-related cancers such as breast cancer. The issue is of particular concern to breast cancer survivors. “Our recommendation is that it’s likely safe for breast cancer survivors to eat soy in amounts typical of the moderate Asian diet, which is no more than three servings of soy products a day,” says Doyle.
While that sounds like a lot of soy, it’s might be just a soy drink in the morning, some miso soup at lunch, and tofu at dinner, points out Shayna Komar, RD, LD, a dietitian with Cancer Wellness at Piedmont in Atlanta.
Moderate levels of food sources of soy appear to pose no risk of breast cancer, but nutritionists caution against the use of powdered soy and similar supplements. The level of plant estrogens in such products is unknown and may exceed safe levels, Doyle says.
Diet and Breast Cancer: Alcohol and Increased Risk
Alcohol seems to increase the risk of breast cancer, particularly if a woman has low levels of folate, the water-soluble B vitamin found in leafy green vegetables and beans. For now, the American Cancer Society recommends women consume no more than one glass of alcohol per day, but Doyle points out that even two drinks per week might increase a woman’s breast cancer risk.
The uncertainty arises, Doyle says, from the structure of studies on the relationship between alcohol and breast cancer risk. Most studies examining the effect of alcohol consumption start at one glass per day, and do not capture effects that may begin at levels lower than that.
Complicating the picture is the fact that moderate use of alcohol has been established to lower the risk of heart disease, the leading cause of mortality among women in the United States. “The message for women about alcohol and breast cancer prevention is that it’s important to look at your risk of breast cancer and heart disease and make an informed decision about whether you drink at all. If you don’t drink, there’s no reason to start,” Doyle says. "There are a lot of healthier ways to reduce your risk of heart disease."
Diet can have an effect on a woman's risk for breast cancer. How do factors such as calories, alcohol, and soy play a role?
Smart nutrition and a diet that keeps you at a healthy weight can help reduce your risk of breast cancer, the most common cancer diagnosis among American women.
Diet and Breast Cancer: Increased Risk With Weight Gain
Among post-menopausal women, the age group most susceptible to breast cancer, the evidence continues to implicate weight gain as a risk factor for breast cancer. In one recent study, obese women in their post-childbearing years had a 3.2 times greater chance of breast cancer than women of a healthy weight. The researchers took into account several other factors that affect breast cancer risk, including a woman’s age, age at menopause, family history of breast cancer, and history of childbearing.
Among breast cancer survivors, researchers are beginning to associate excess weight with an increased risk of recurrence and mortality, says Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society.
Impress Your Guests With Holiday Recipes!
www.walmart.com/HolidayMeals
It’s tempting to think that a low-fat or vegetable-filled diet would reduce breast cancer, but the association between these diets and breast cancer prevention really hasn’t panned out, Doyle explains. In one study that showed a connection between a low-fat diet and reduced risk of breast cancer recurrence, the study participants also lost weight. “So it wasn’t really clear — is it effect from low fat or weight loss? I tend to think it’s probably weight loss because dietary fats have been discounted as a prevention factor for breast cancer,” Doyle says.
Diet and Breast Cancer: The Effect of Eating Soy
For promoting general good health, nutritionists like to recommend soy-based foods. They are high in protein and their low-fat content earns them a spot in a weight-control regimen. In and of themselves, however, soy foods do not appear to help reduce cancer in general or breast cancer specifically.
“Tofu certainly fits within our message to eat a plant-based diet,” Doyle says, “but there’s really no good evidence soy reduces breast cancer risk. However, there are plenty of other reasons to eat soy. Soy is packed with phytochemicals and antioxidants, which are beneficial for health.”
Soy contains a very weak plant-based estrogen, raising the question of whether soy-based foods could fuel hormone-related cancers such as breast cancer. The issue is of particular concern to breast cancer survivors. “Our recommendation is that it’s likely safe for breast cancer survivors to eat soy in amounts typical of the moderate Asian diet, which is no more than three servings of soy products a day,” says Doyle.
While that sounds like a lot of soy, it’s might be just a soy drink in the morning, some miso soup at lunch, and tofu at dinner, points out Shayna Komar, RD, LD, a dietitian with Cancer Wellness at Piedmont in Atlanta.
Moderate levels of food sources of soy appear to pose no risk of breast cancer, but nutritionists caution against the use of powdered soy and similar supplements. The level of plant estrogens in such products is unknown and may exceed safe levels, Doyle says.
Diet and Breast Cancer: Alcohol and Increased Risk
Alcohol seems to increase the risk of breast cancer, particularly if a woman has low levels of folate, the water-soluble B vitamin found in leafy green vegetables and beans. For now, the American Cancer Society recommends women consume no more than one glass of alcohol per day, but Doyle points out that even two drinks per week might increase a woman’s breast cancer risk.
The uncertainty arises, Doyle says, from the structure of studies on the relationship between alcohol and breast cancer risk. Most studies examining the effect of alcohol consumption start at one glass per day, and do not capture effects that may begin at levels lower than that.
Complicating the picture is the fact that moderate use of alcohol has been established to lower the risk of heart disease, the leading cause of mortality among women in the United States. “The message for women about alcohol and breast cancer prevention is that it’s important to look at your risk of breast cancer and heart disease and make an informed decision about whether you drink at all. If you don’t drink, there’s no reason to start,” Doyle says. "There are a lot of healthier ways to reduce your risk of heart disease."
Can Diet Prevent Alzheimer's Disease?
By Kristen Stewart
Experts are studying how diet may affect the onset and progression of Alzheimer's disease. Learn the latest research into this memory-robbing disease.
Little in life is as scary as the idea of forgetting our loved ones, our histories, and ourselves. Yet that is exactly what is happening to the more than 5 million people in North America suffering from Alzheimer’s disease.
Mild forgetfulness in the early years of the disease slowly expands to include serious problems with memory, language, and abstract reasoning until eventually this brain disorder robs its victims of the ability to function.
Despite extensive research, both cause and cure for Alzheimer’s disease remain elusive. Experts theorize that a complicated combination of genetic, environmental, and lifestyle factors result in cognitive decline, though they are still working on exactly how it happens and what can be done to prevent it.
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One logical area of exploration is diet. While there have been no definitive breakthroughs yet, there are certain foods that are being carefully studied for their specific relationship to Alzheimer's.
Diet and Alzheimer’s Disease: Omega-3 Fatty Acids and B Vitamins
“A few studies found a correlation between high dietary fish with omega-3 fatty acid intake and a decrease in developing Alzheimer’s,” says Tara Harwood, registered dietitian at the Cleveland Clinic in Ohio. “However, more studies must be conducted before any conclusions can be drawn.”
High levels of homocysteine, an amino acid in the blood, have been associated with the risk of dementia. One avenue being examined is whether increasing intake of folate and vitamins B6 and B12, which break down homocysteine, can help prevent Alzheimer’s disease. “Neither vitamin B6 or B12 supplementation has been proven effective,” says Harwood, “but data from one study found a lower incidence of Alzheimer’s for individuals with the highest folate intake.”
Diet and Alzheimer’s Disease: Antioxidants
Another possible theory in the development of Alzheimer’s disease involves free radicals destroying the integrity of the body’s cells. These unstable molecules have the potential to cause cell aging and damage, which could be one piece of the Alzheimer’s puzzle.
“You can reduce your exposure to free radicals by limiting contact with the sun, environmental pollutants, and cigarette smoke,” says Harwood. “However, free radicals are a byproduct of metabolism, which occurs every minute of the day. Because it’s impossible to completely eliminate free radicals, [eating foods with] antioxidants, such as vitamin E, vitamin C, beta carotene, and flavonoids, can help.”
Foods high in antioxidants include berries, dark green and orange vegetables, nuts, and beans. Specifically, studies have shown rats and mice bred to develop Alzheimer’s disease had improved mental function after being fed blueberries, strawberries, and cranberries. Green tea is also high in antioxidants, and although it hasn’t been proven specifically to prevent Alzheimer’s, it has been shown that drinking five cups a day can reduce one’s risk of heart disease.
Diet and Alzheimer’s Disease: The Mediterranean Diet
A few recent studies conducted by researchers from the neurology department at Columbia University Medical Center in New York have looked at the possible preventive effects of the typical diet eaten by people in countries around the Mediterranean sea, such as Greece. The “Mediterranean diet” is primarily made up of fruits, vegetables, and beans, fish, olive oil, a moderate amount of wine, some dairy foods, and small amounts of meat and chicken. Though more study is needed, results point to a reduced risk of developing Alzheimer’s and lower mortality rate among those who contracted the disease.
Diet and Alzheimer’s Disease: Next Steps
While there is no definitive answer to the Alzheimer’s mystery, there are certainly clues to follow. “No changes in diet, dietary supplements, food additives, vitamins, nor alternative herbal medicines have ever been demonstrated to affect the risk for Alzheimer’s disease or the course of the disease in a well-designed clinical trial experiment,” says Randolph Schiffer, MD, director of the Cleveland Clinic Lou Ruvo Center for Brain Health in Cleveland. “With that said, most of us in the Alzheimer’s research field believe that people should adopt and continue healthy lifestyles, including diets low in saturated fats and high in antioxidants and B vitamins.”
Until more research is available, it makes sense to combine a good diet with physical and mental activity and social interaction. This approach just might help keep Alzheimer’s disease, as well as other illnesses, at bay.
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