If you have high cholesterol, your doctor may put you on cholesterol-lowering medication. But even if he does, pay special attention to the tips in this article. Because research suggests that by eating the right foods, getting enough exercise, and generally taking good care of yourself, you could slash your risk of dying from heart disease by an incredible 80 percent.
1.Drink two glasses of orange juice every morning. But make it a brand spiked with the kind of cholesterol-lowering plant sterols found in margarine spreads like Benecol. When researchers at the University of California-Davis asked 72 men and women with mildly high cholesterol to drink either Heart Wise or regular OJ, those drinking the sterol-fortified juice found their total cholesterol levels dropped 7 percent (an average of 13 points) and levels of "bad" LDL cholesterol dropped 13 percent (an average of 8 points). Those who drank regular juice had no changes. But maybe they weren't drinking enough: Another study, this one from the University of Western Ontario, found that three glasses a day of orange juice -- any orange juice -- for four weeks raised HDL levels 21 percent and improved the ratio of good to bad cholesterol by 16 percent.
2. Eat six or more small meals a day. A large study of British adults found that people who ate six or more times a day had significantly lower cholesterol than those who ate twice a day, even though the "grazers" got more calories and fat! In fact, the differences in cholesterol between the two groups were large enough to reduce the grazers' risk of coronary heart disease 10-20 percent. Just make sure those six meals are truly small.
3. Quaff a glass of wine every evening with dinner. Studies find a daily glass of wine or beer a day can boost levels of HDL cholesterol. Make the wine a red one -- red wines are 3-10 times higher in plant compounds called saponins believed to be responsible for much of wine's beneficial effects on cholesterol.
4. Fix all your sandwiches on whole grain bread. Simply cutting back on simple carbs like white bread and eating more complex carbs, like whole grain bread and brown rice, can increase HDL levels slightly and significantly lower triglycerides, another type of blood fat that contributes to heart disease.
5. Use paper filters when brewing your coffee and skip the espresso. Two substances found in brewed coffee, kahweol and cafestol, increase cholesterol levels. But paper filters trap these compounds, so they're only a problem if you drink espresso or use coffeemakers without filters.
6. Use olive oil in your homemade salad dressing tonight. A Baylor College of Medicine study found that diets rich in the kind of monounsaturated fat found in olive oil reduced LDL cholesterol in people with diabetes or metabolic syndrome -- a cluster of risk factors including low HDL, high insulin levels, and overweight -- just as well as following a low-fat diet.
7. Sip a cup of black tea every four hours. Government scientists found that three weeks of drinking five cups a day of black tea reduced cholesterol levels in people with mildly high levels.
8. Add half a tablespoon of cinnamon to your coffee beans (ground or whole) before starting the pot. A Pakistani study found that 6 grams cinnamon a day (about 1/2 tablespoon) reduced LDL cholesterol in people with type 2 diabetes nearly 30 percent and cut total cholesterol 26 percent.
9. Have oatmeal for breakfast every morning. There's a reason oat manufacturers are allowed to boast about the grain's cholesterol-lowering benefits: Plenty of research has proved them. Rich in a soluble fiber called beta glucan, oatmeal can drop your LDL 12-24 percent if you eat 1 1/2 cups regularly. Choose quick-cooking or old-fashioned oats over instant.
10. This week, have a few glasses of cranberry juice every day (cut it with seltzer or water so you get less sugar). Cranberries are rich sources of anthocyanins, flavonols, and proanthocyanidins, plant chemicals that prevent LDL cholesterol from oxidizing, a process that makes it more likely to stick to artery walls. These chemicals also keep red blood cells from getting too sticky. An added bonus: They initiate a complex chemical reaction that helps blood vessels relax. Plus (the part you were waiting for) they decrease LDL cholesterol levels. Not only that, but University of Scranton researchers reported that three glasses of cranberry juice a day can raise HDL levels up to 10 percent.
Edible Changes
11. Eat a grapefruit every other day. Grapefruits are particularly high in pectin, a soluble fiber that can help reduce cholesterol levels. Grapefruits interfere with the absorption of several medications, however, so check with your doctor first. Other good sources of pectin include apples and berries.
12. Use honey in your tea instead of sugar, and honey instead of jam on PB&J sandwiches. A study from Dubai in the United Arab Emirates found total and LDL cholesterol levels dropped in healthy people after they drank a solution containing honey, but not after they drank solutions containing glucose or artificial honey. After 15 days of the honey drink, participants' HDL levels rose and homocysteine levels dropped. Homocysteine is an amino acid linked to an increased risk of heart disease, stroke and peripheral vascular disease (reduced blood flow to the hands and feet).
13. Pop edamame as a snack. Just half a cup contains nearly 4 grams fiber, not to mention the soy isoflavones in these soybeans. Consumption of both has been linked to lower cholesterol. Edamame are now available in the frozen food section of the supermarket.
14. Pour soy milk over your morning cereal. A Spanish study of 40 men and women found that those who drank about two cups of soy milk a day for three months reduced their LDL cholesterol levels an average of eight points and increased their HDL levels an average of four points. Just make sure you buy soy milk fortified with calcium.
15. Whip up a batch of guacamole this evening. Several studies find that eating one avocado a day as part of a healthy diet can lower your LDL as much as 17 percent while raising your HDL.
16. Spend 10 minutes a day doing strength-training exercises. You don't have to do these at a gym -- push-ups, squats, leg lifts, hip extensions -- they all count. And they count when it comes time to count your cholesterol levels: A study in the British Journal of Sports Medicine found that strength training lowered total cholesterol 10 percent and LDL cholesterol 14 percent among women who worked out for 45-50 minutes three times a week. If you can't manage that amount, start with 10 minutes a day, six days a week, and gradually work up.
17. Have a glass of purple grape juice every day. Rich in cholesterol-lowering flavonoids, grape juice is the perfect drink, particularly if you don't like red wine.
18. Spread your bagel with Benecol, not butter. This cholesterol-lowering spread contains sterols, natural plant compounds that block your body's absorption of the cholesterol in the foods you eat.
Drastically cutting kilojoules can help you live longer, but that’s no fun.That’s why doctors are excited about resveratrol, a substance that seems to mimic the life-lengthening effects of kilojoule restriction without dieting. You can get some resveratrol from pomegranates,blueberries,grapes and red wine (supplements are not proven to provide benefits).
Now pharmaceutical companies are working to engineer the substance into a prescription pill that may be effective enough to fight a host of age-related diseases,starting with type2 diabetes.An experimental resveratrol drug, SRT501,lowered blood sugar and improved insulin response in people with the condition at least as well as current drugs without weight gain.
It’s also being tested on cancer and has shown promise in treating Alzheimer’s too. It may be available within five years.
A medical Research Council study in Cambridge has found festive foods and tipples such a beer,wine and nuts have high levels of a chemical linked to male infertility. They contain phytoestrogens- plant compounds linked to lowered sperm counts.
Brown ale, Brazil nuts and red wine are particularly rich in phytoestrogens, as in instant coffee. So if you’re planning to expand- or start- your family this holiday, it might be wise to bypass the beer and nuts.
“Snack at your own risk”,says New Scientist magazine,reporting on the latest study.
It’s never too late – or too soon – to reduce the impact of ageing, and a healthy brain is one of the key weapons for ageing well. “Mental stimulation activates underused nerve pathways, producing a natural ‘brain fertilizer that strengthens and helps nerve connections,” says Alzheimer’s Australia.
We can take steps to reduce their risk of developing dementia by changing our lifestyles. Do crosswords, Sudoku and play chess. Also read, write letters, keep a diary,use a computer, learn a language and maintain hobbies.
Watch what you eat,too. Recent research from the University of Florence shows a Mediterranean diet with plenty of grains, vegetables, fruit,olive oil and a glass of wine (but low in dairy and meat) will cut the risk of cancer, heart disease and other chronic illnesses. This Med diet is rich in calcium to strengthen bone, iron to stave off anaemia and fatigue, anti-oxidants to fight disease and Omega 3 fatty acids that may help reduce dementia. Drink six to eight glasses of water a day, too.
If you missed on the first part of this exciting article, catch up here.
8.Achoo! A Virus Can Cause Obesity
Adenoviruses are responsible for a host of ills, from upper respiratory tract problems to gastrointestinal troubles. The link to fat was uncovered when researchers injected chickens with the viruses and found that certain strains fattened them up. Stem cells, known for their chameleon like abilities to transform, also turned into fat cells when infected with the viruses. The virus seems to increase the number of fat cells in the body as well as the fat content of these cells. Human studies, including comparisons of twins, suggest that obese people are indeed more likely to harbour antibodies for a particular virus, known as adenovirus-36.
9.Cookies Really Are Addictive
While food is not addictive the way cocaine or alcohol is, scientists in recent years have found some uncanny similarities. When subjects at Chemical Senses Center in Philadelphia were shown the names of foods they liked, the parts of the brain that got excited were the same parts activated in drug addicts. It may have to do with dopamine, the hormone linked to motivation and pleasure. If obese people have fewer dopamine receptors, they may need more food to get that pleasurable reaction.
10.Ear Infections Can Taint Your Taste Buds
Former ear-infection patients were a little more likely to love sweets and fatty foods—perhaps because the damaged nerve causes them to have a higher threshold for sensing sweetness and fattiness. Even a small increase in calories from bad food choices adds up over time. Childhood ear infections are as hard to avoid as the colds that tend to bring them on, but limiting passive smoke seems to drive down incidents of ear infection. If you're an overweight adult who suffered a severe ear infection as a child, it may be worth paying attention to the taste and texture of your food. Simply finding healthier substitutes, such as fruit instead of candy, or olive oil instead of butter, may help drive you toward eating better and weighing less.
11.Antioxidants Are Also Anti-Fat
Free radicals are now blamed not only for making you look old but also for making you fat. These oxidizing molecules damage the cells that tell us we're full. Free radicals emerge when we eat (something even the keenest dieter must do to survive), but they're especially prevalent when we gorge on candy bars, chips, and other carbohydrates. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our stomachs) to get bigger. The best way to fight back? Avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.
12.Pick a Diet, Any Diet
As established diet books constantly reinvent themselves to sell copies and win converts, a curious phenomenon has emerged: Ornish, Atkins, and everyone in between are sounding remarkably similar. The low-fat gurus now say that certain fats are okay, while the low-carb proponents are beginning to endorse whole grains. With every new guideline and selling point, each diet acknowledges that there are really four basic rules to healthy eating (drumroll, please):
Consume carbs in the form of whole grains and fiber.
Avoid trans fats and saturated fats.
Eat lean protein.
Fill up on fruits and vegetables.
The key to all of this, of course, is moderation rather than deprivation -- eating in a way you can live with. And for some people, an important side effect of eating more plant-based foods is that it's better for the environment. 13.You Can Be Fat and Fit A growing body of literature suggests that size doesn't matter when it comes to your health. A study published in America surveyed 5,440 American adults and found that 51 percent of the overweight and almost 32 percent of the obese had mostly normal cholesterol, blood sugar, blood pressure, and other measures of good health. Further defying conventional wisdom, the article also reported that 23.5 percent of trim adults were, in fact, metabolically abnormal-making them more vulnerable to heart disease than their heavier counterparts.
The latest U.S. Department of Health and Human Services report corroborates what our doctors have said all along: You need about 30 minutes of moderate-intensity physical activity five days a week for health. And you don't even have to do your exercise in one fell swoop-ten-minute stints of walking are just as effective. That means if you forgo the elevators for the stairs, get off one train or bus stop earlier, and park your car a few blocks away, chances are you'll be good for the day. We don't have great tools to change people's weight, but we know we can change their fitness levels.
New Way to Tame Cravings? Some of the most eagerly awaited pills in the pipeline promise to calm cravings, reduce appetite, and even boost metabolism. For instance, vigabatrin has been studied as a treatment for drug addiction. Suspecting that it would work on weight- control patients, scientists injected the substance into obese rats. It worked: The rats lost 19 percent of their original weight after 40 days. Another drug, tesofensine, works on three different mechanisms in the brain to regulate appetite and metabolism. In early trials, patients who used the drug lost an average of nearly 30 pounds. So what's the catch? Side effects. The much-hyped drugs taranabant and Acomplia both failed because they caused severe mood swings and depression. Scientists will have to pay close attention to dosage and side effects if future weight-loss drugs are to clear the FDA approval process.
Genes, hormonal imbalances, and even viruses are now acknowledged to play a role in obesity. Eating less and working out more, in fact, don't have nearly as much to do with weight loss as you might assume. This is all counter to what people think they know.You can see obesity, so it's easy to say 'Well, that person must not be trying. He must be lazy.' But that's often not the case.
The latest (and often unexpected) thinking behind size and thighs, fatness and fitness.
1.It Really Is Genetic When scientists first discovered it in certain chubby mice, they called it simply the fatso gene. Years later, when they scoured the human genome for markers that increased vulnerability to type 2 diabetes, the fatso gene (now more politely called FTO) showed up there too. Turns out, people with two copies of the gene were 40 percent more likely to have diabetes and 60 percent more likely to be obese than those without it. Those with only one copy of the gene weighed more too. Scientists now suspect that there are lots of fat genes. There could be as many as 100 of them,each adding a couple of pounds here and a pound or two there. That's a noticeable difference when it comes to how much more fat we need to burn off. As much as 16 percent of the population has two copies of the FTO gene, and half of us have one copy. So far, scientists suspect that the other possible obesity-promoting genes have a small effect compared with FTO. The good news? "A genetic predisposition isn't necessarily a life sentence,exercising regularly can offset the risk.
2.Some People Just Have More Fat Cells And the range is enormous, with some people having twice as many fat cells as others have. Even if you've lost a few pounds (or gained some), your fat-cell count remains, holding tight to the fat already inside and forever thirsting to be filled up with more. (To add insult to injury, the fat cells of overweight and obese people hold more fat too.) New fat cells emerge during childhood but seem to stop by adolescence. Those of us destined to have a lot of these cells probably start producing them as young as age two. The cells' rate of growth may be faster, too-even if kids cut way back on calories. So while you can't reduce your total number of fat cells, there are things you can do to keep them small. (See next point).
3.You Can Change Your Metabolism A Scandinavian team looked into what happens at the cellular level when you gain weight.Studying sets of twins where one was fat and the other thin, and learned that fat cells in heavier twins underwent metabolic changes that make it more difficult to burn fat. Gaining as little as 11 pounds can slow metabolism and send you spiraling into a vicious cycle: As you gain more fat, it becomes harder to lose it. How to get back on track? The more I learn on the job, the more I'm convinced we need physical activity.
4.Stress Fattens You Up The most direct route is the food-in-mouth syndrome: Stressful circumstances (your bank account, your boss) spark cravings for carbohydrate-rich snack foods, which in turn calm stress hormones. Stress hormones also ramp up fat storage. For our prehistoric ancestors, stress meant drought or approaching tigers, and a rapid-storage process made sense; we needed the extra energy to survive food shortages or do battle. Today we take our stress sitting down—and the unused calories accumulate in our midsection. To whittle yourself back down to size, in addition to your usual workout routine, make time for stress relief—whether it's a yoga class or quality time with family.
5.Mom's Pregnancy Sealed Your Fate A mother's cigarettes increase the risk of low birth weight, and alcohol can damage her baby's brain. So why wouldn't unhealthy foods wreak similar havoc? A growing body of science suggests that sugary and fatty foods, consumed even before you're born, do exactly that. A Pennington study on rodents reports that overweight females have higher levels of glucose and free fatty acids floating around in the womb than normal-weight ones do. These molecules trigger the release of proteins that can upset the appetite-control and metabolic systems in the developing brain. What's true for mice is often true for humans too.
Moms-to-be, take note: You can give your kids a head start by eating well before they're born.
6.Sleep More, Lose More With more sleep,doctors say, "people have a greater sense of fullness, and they'll spontaneously lose weight." Why? University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase of ghrelin (which triggers hunger). As a result, we think we're hungry even though we aren't—and so we eat. Indeed, sleep may be the cheapest and easiest obesity treatment there is.
7.Your Spouse's Weight Matters Research shows that weight gain and loss can be, well, contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37 percent more likely to become obese too. The researchers concluded that obesity seems to spread through social networks. Slimming down seems to be catching, at least within the family.Look around yourself.If you’ve got a motivated parent, you’ll be inspired to stay in shape too.
To be continued……. If you enjoyed your read, make sure you stay tuned to the concluding part.
About one couple in seven has problems conceiving, but there are ways to improve your chances.
Have sex at the right time
Women are most fertile at day 10-16, with day one being the first day of their period. Sperm stay alive in the female reproductive tract for up to three days, says Bill Ledger, Professor of Obstetrics and Gynaecology at the University of Sheffield, so having intercourse at least every other day during this fertile time will be enough to make a baby.
When to get help
Women's fertility drops rapidly after the age of 35. If you are in your early thirties and have been trying for a baby for a year without success, talk to your GP. If you are over 35, go after six months.
Watch your diet
Both men and women should avoid being underweight or overweight, as weight problems can affect the hormones that control fertility. The Times nutritionist Amanda Ursell says that zinc-rich foods such as red meat and wholegrain cereal may improve sperm quality.
Go easy on the booze
It may loosen your sexual inhibitions, but alcohol isn't always good news for fertility. One study suggests that five drinks a week can affect women's fertility. Although you don't need to abstain from the sauce, it's a good idea to moderate your intake.
Stub it up
Smoking harms the fertility of men and women. The damage is reversible in men, as they produce new sperm every 70 days. However, according to the British Medical Association, smoking reduces a woman's chances of conceiving by 40 per cent.
Happy Sex
Although there is only a six-day window of peak fertility in a woman's monthly cycle, it's important to have sex at other times, says Professor Ledger. Fertility problems strain relationships, so it's important to think of sex as fun, not simply a biological baby-making act.
Be romantic
Intense stress such as that caused by bereavement, divorce or redundancy, may disrupt ovulation for three or four months. However, every- day stress, such as that caused by your job, will not affect ovulation. The only way it affects fertility is by making people grumpy, and less likely to have sex. Counteract this drop in libido by planning a romantic meal, or a cosy weekend break.
Ditch the old wives' tales
Forget the myths about raising your bottom after intercourse, or not moving for 30 minutes. Sperm are chemically attracted to cervical mucus; within seconds of ejaculation they are safely on their journey. Anything that escapes doesn't contain any viable sperm.
And, unfortunately, there are no positions that guarantee conception says Professor Ledger.
Keep them cool
Sitting at a desk all day can be bad news for sperm. Heat causes sperm damage, and testes should be one or two degrees cooler than the rest of the body. Professor Ledger recommends taking a five to ten-minute walk every hour to cool off your crown jewels.
Sexual health
Sexually transmitted infections (STIs), such as chlamydia, can harm fertility. If you think there is a possibility that you may have caught something, it's well worth a visit to your GP or sexual health clinic.
All about the "old-world" grains you're seeing more of on supermarket shelves.
Once found only in health food stores, "old-world" grains like amaranth, spelt, and quinoa are now available at your local grocery. These tasty grains may be even higher in disease-fighting nutrients than the usual whole wheat, rice, and oats. Buying tips:
Pick bread with more than seven grains. Products with a greater number of grains will likely include some of these alternatives, such as millet and amaranth.
Whole grains may be higher in disease-fighting nutrients than the usual whole wheat.
Visit the rice and pasta aisle. Try boxed quinoa (pronounced keen-wa), which has a nutty taste, or Kamut pasta, which has a hearty wheat flavor. Most prepackaged alternative grains cook in 20 minutes or less and can be swapped for rice or noodles in pilafs, salads, and soups.
Try small substitutions at first. You can use flours made from these grains in many of your favorite foods, including cookies, muffins, and pancakes.
This helpful herb's healthy benefits may surprise you !
Not just a breath freshener, this healthy herb can calm stomach pain, gas, and diarrhea, according to an international review study. Peppermint tea in particular helps soothe indigestion symptoms caused by a bug or irritable bowel syndrome. As suggested by Eric Yarnell, assistant professor of botanical medicine at Bastyr University near Seattle. Strong tea is best.
It is recommended steeping two peppermint tea bags in a cup of boiled water for 15 minutes, being sure to keep the brew covered so the essential oils don't evaporate. (You'll see a slight slick of oil on the surface.) Strong mints and even candy canes may help tame an upset stomach, too, as long as you don't have heartburn (peppermint doesn't stop acid backwash).
The health benefits of sex extend well beyond the bedroom. Turns out sex is good for you in ways you may never have imagined.
"When you're in the mood, it's a sure bet that the last thing on your mind is boosting your immune system or maintaining a healthy weight. Yet good sex offers those health benefits and more."
That's a surprise to many people.Of course, sex is everywhere in the media.But the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people.
Sex does a body good in a number of ways, according to experts. The benefits aren't just anecdotal or hearsay -- each of these 10 health benefits of sex is backed by scientific scrutiny.
Among the benefits of healthy loving in a relationship:
1.Sex Relieves Stress
A big health benefit of sex is lower blood pressure and overall stress reduction.Study was carried out on 22 men & women who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.
Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.
Another study published found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.
2.Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes, took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.
Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.
3.Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
Sex is a great mode of exercise. It takes work, from both a physical and psychological perspective, to do it well.
4.Sex Improves Cardiovascular Health
While some older folks may worry that the efforts expended during sex could cause a stroke, that's not so, according to researchers from England. In a study published in the Journal of Epidemiology and Community Health, scientists found frequency of sex was not associated with stroke in the 914 men they followed for 20 years.
And the heart health benefits of sex don't end there. The researchers also found that having sex twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who had sex less than once a month.
5.Sex Boosts Self-Esteem
Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.
That finding indicate that those who already have self-esteem say they sometimes have sex to feel even better. One of the reasons people say they have sex is to feel good about themselves. Great sex begins with self-esteem, and it raises it. If the sex is loving, connected, and what you want, it raises it.
6.Sex Improves Intimacy
Having sex and orgasms increases levels of the hormone oxytocin, the so-called love hormone, which helps us bond and build trust. Researchers from the University of Pittsburgh and the University of North Carolina evaluated 59 premenopausal women before and after warm contact with their husbands and partners ending with hugs. They found that the more contact, the higher the oxytocin levels.
Oxytocin allows us to feel the urge to nurture and to bond.
Higher oxytocin has also been linked with a feeling of generosity. So if you're feeling suddenly more generous toward your partner than usual, credit the love hormone.
7.Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked lowered their pain threshold by more than half.
8.Sex Reduces Prostate Cancer Risk
Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s.
But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.
Another study, reported found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men, as well, compared with less frequent ejaculations of four to seven monthly.
9.Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life.
To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
10.Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research.
And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Exercise like it's a prescription. That means at least 20 to 30 minutes every day. It takes a only a few days of missed workouts and poor eating to worsen a person's insulin resistance. To make sure you stick with it, choose the exercise that you enjoy the most.
Sprinkle cinnamon on everything you can stand. Studies show it can improve insulin sensitivity. This means your body needs less of the hormone insulin to keep your blood-sugar levels in check. "The cheap supermarket stuff works just as well as expensive supplement versions.
If you already have high blood glucose, take alpha lipoic acid. This supplement is unexcelled as a blood-sugar nutrient and is a prescription item in Europe.
Skip the sugary sports drinks. University of Massachusetts scientists recently discovered that exercising improved insulin sensitivity by 40 percent when a 500-calorie deficit was created, but produced no improvement when the burned energy was immediately replaced with mostly carbohydrate
Invest in a glucose monitor. It'll allow you to find out how specific meals, foods and beverages affect your blood sugar. Simply prick your finger 2 hours after a meal. The number shouldn't be above 139 mg/dl, and it shouldn't be below 100 or your fasting number—whichever is lower. If you fall out of that range, you need an oral glucose-tolerance test.
Snack on pumpkin seeds or sunflower seeds.A small handful won't impact blood sugar, and they're rich in magnesium, a mineral that fights insulin resistance, according to a 2006 study from Tufts University researchers.
Eat every 2 to 3 hours. Eating this often helps prevent drops in blood sugar, which can lead to sugar binges.
Check your meds. If you're taking a thiazide diuretic for hypertension, ask your doctor about switching to an ACE inhibitor. A 2006 Hypertension review of 59 drug trials found a "strong relationship" between low potassium levels caused by diuretics and increased blood glucose.
Quite simply, to lose weight and improve your condition, you have to eat less, eat more often, and eat better. Here are some simple steps to take:
1. Plan your meals. It's the best way we know of to stick to healthy eating goals. Use the weekly meal planners in the personal planner, and give preference to chicken, fish, and bean-based dishes.
2. Eat more often. The best approach for diabetes is to eat three moderate-sized meals (including breakfast!) and two healthy snacks a day.
3. Eat five servings of vegetables a day. By eating more vegetables, you'll automatically eat more fiber and less fat. And vegetables are full of disease-fighting compounds. One serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.
4. Eat four servings of fruit a day. A serving of fruit is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit. Have fruit with breakfast and as snacks.
5. Switch to whole grains. Whole grains such as whole wheat bread and brown rice contain fiber, which blunts the rise of blood sugar. Aim for 3-6 servings a day. A serving is 1 slice whole wheat bread or 1/2 cup brown rice or whole wheat pasta.
6. Calcium-rich foods. They facilitate weight loss. Aim to get 2-3 servings a day of low-fat calcium foods such as milk, yogurt, and cheese. A serving is 1 cup milk or yogurt or 1 1/2 ounces nonprocessed cheese.
7. Eat beans 3-5 times a week. Beans are loaded with fiber, especially soluble fiber, which lowers cholesterol.
8. Focus on "good fats." While saturated fats (the kind found in red meat, butter, and ice cream) contribute to insulin resistance, "good" fats help stabilize your blood sugar. Favor fish over red meat and olive or canola oil over butter.
9. Watch your portion sizes. Keep in mind that a main-dish serving of meat is only the size of a deck of cards, and pasta and cereal should be kept to less than 1 cup.
Contact your doctor if you experience these symptoms.
1.Persistent Headaches
Everybody gets headaches now and then. If you've had the same pattern of headaches for years, chances are that it's going to continue that way for years more. But if your headaches are so severe that you miss work or social gatherings, or if over-the-counter painkillers don't help, see your doctor. There are new treatments now that work well, even for disabling migraines.
If you have an unfamiliar type of headache that's persisted for three days or longer and is associated with vomiting or visual changes, it could indicate an abnormality in or near the brain, such as a blood clot. If you have an unremitting headache on only one side of your head, near the temple or above the ear, it may be a condition called temporal arteritis. It can be cured it with cortisone or steroids, but, left untreated, it can lead to blindness. The most important thing to remember: Any new or extremely painful headache should prompt you to call your doctor.
2. Chest Pain Colds and respiratory infections often result in inflammation of the cartilage next to the ribs, which can cause chest pain. Pneumonia or pleurisy, an inflammation of the lining of the lungs, can also lead to chest or rib pain. So if your chest hurts, don't panic, but do look into it.
Chest pain can indicate something as simple as a gas bubble in the stomach, or it could be a hearattack. Sometimes it's hard to distinguish between the two. When a nerve near the heart (called the vagus nerve) becomes irritated because of a heart attack, it can cause stomach symptoms. If the pain goes away with an antacid, it's less likely to be related to the heart. Most times, it's probably not a heart attack, but if dull, pressure-like chest pain comes on for no reason, call an ambulance and get to an emergency room.
Why an ambulance rather than your neighbor? For two reasons: Many ambulances now come equipped with sophisticated monitoring equipment, and emergency personnel are trained to administer necessary medication at a time when every minute counts. A number of doctors also recommend that you take an aspirin to protect your heart from a blood clot while the ambulance is on its way.
3.Abdominal Pain
All of us suffer abdominal pains occasionally, and their causes are many. In fact, there are entire medical textbooks on how to evaluate this particular type of pain. In most cases, it's something that can be easily cured. Abdominal pain that occurs before meals and is relieved by food can indicate an ulcer. Treatment is generally simple, so why suffer? If the pain occurs when you eat, it might mean gastritis (an inflamed stomach), or a problem with the gallbladder or pancreas. The pain related to each of these conditions has somewhat different characteristics, so your doctor will probably ask such questions as where does the pain radiate, what eases it, what makes it feel worse, and whether the pain comes on when you lie down. More serious causes of abdominal pain can include problems with blood vessels that nourish the intestines or with the aorta (the artery that distributes oxygen-containing blood from the heart to other parts of the body), gallstones, obstruction of the intestine, an infection, or cancer. Whatever the possible cause, have the pain checked out.
4.Bruising and Bleeding
If you bump into something and get a bruise, it generally turns blue-purple over a day or two and then slowly fades to yellow over the course of another four or five days. That's normal and is nothing to be concerned about. In addition, many of us develop mysterious bruises from time to time and don't remember bumping into anything. But if you develop spontaneous recurrent bruises in places that aren't prone to being bumped, it could signify a disorder of blood clotting. It could also be because you're taking medications that predispose you to bruising, such as warfarin, which is a blood thinner, or aspirin. If you cut yourself or brush your teeth too vigorously, you'll start to bleed. Put an antiseptic on the cut or ease the pressure on your toothbrush and you'll be fine. However, if you notice any rectal bleeding, any vaginal bleeding after menopause, any blood in your urine, or any blood when you vomit or cough, make an appointment with your doctor to find out the cause. It might be a simple problem, or it might possibly be serious.
5.Breathing Problems If you have a cold, sinus problem, or allergies that cause nasal congestion, you may find it difficult to breathe. A cold will generally clear up on its own in a week, and you'll be back to normal in short order. But if a sinus problem or allergies continue to distress you, call your doctor for an appointment. A simple medication will often do the trick, and you'll be smelling the roses soon.
People who are out of shape certainly find strenuous activity more difficult than those who exercise regularly, so difficulty breathing on exertion can be a sign that it's time to start exercising. But it could also raise a red flag that indicates lung problems, heart problems, asthma, or even anemia. Also, if you become short of breath when you're lying down and have to prop yourself up on two or three pillows to sleep comfortably, it might signal heart failure. Call your doctor.
6.Sadness I don't know a single person who hasn't felt blue or sad from time to time. These feelings are a normal component of human emotion and deserve attention and recognition, but not necessarily medical intervention. So if you're blue because a friend moved away or someone close to you is ill, that's unfortunate - but it's not a reason to call your doctor. If you feel sad or irritable most of the day for at least two weeks, however, and you take less interest in activities that once gave you pleasure, then it's time to seek help. You could be suffering from depression, which is a painful and disabling problem. Other signs of depression include crying spells for no apparent reason, unexplained aches and pains that won't go away, difficulty in making decisions, an inability to concentrate, and a feeling that the future looks grim. Many people believe that persistent feelings of hopelessness are part of aging. That's not true. So by all means talk to your doctor. Fortunately, depression is treatable. Nobody should have to suffer from it, and nobody should have to live with it.
It’s a Friday today. Like every Friday I can hear my colleagues,neighbours and friends planning for a “get along with a beer party.” You may have wondered how detrimental your drinking habits really are on your muscle-building progress. Is it really that harmful to go out with the guys and have a few beers after work on a Friday? If you’re trying to get lean, does this mean you should forgo all alcohol for the next month or two? Or, if you are really diligent with the rest of your diet, can you indulge on the weekend with a few cold ones? Well these thoughts have clouded my mind ever since I have seen this Friday night boozing culture flourish like grass does every rainy season.
In a ‘lean’ world where everyone is busy cutting down extra calories and making endless efforts to loose a few pounds,many guys would rather have a few drinks on the weekend than cheat with food that’s not a part of their diet plan. While some struggle to cut out foods, for others, cutting out drinking is the real challenge.
So, what’s the answer to the correlation between alcohol and muscles? How does alcohol affect the muscle-building process?
By understanding what happens when you drink, you can make your own judgment calls as to whether or not alcohol should be included in your workout and muscle-building plan.
Alcohol and growth hormones
One major issue with the consumption of alcohol has to do with its effects on the release of growth hormone. Growth hormone is the substance in the body that plays a very large role when it comes to building muscle, stimulating other cell growth and development, and promoting optimal bone growth. When this hormone is low, you aren’t going to get the same amount of muscle development as you would when it’s at an optimal level.
Growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt the natural sleep rhythms that occur, it will decrease the amount of growth hormone released. This decrease can be up to as much as 70%, so it will really short-circuit the progress you are able to make.
Alcohol and testosterone
The next factor to consider is alcohol’s effect on testosterone. As you likely know, testosterone is another huge hormone associated with muscle growth and is the reason why men carry a great deal more muscle mass than women (since men have more testosterone flowing through their bodies).
When you consume alcohol, however, a substance is produced in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition.
Alcohol and recovery
Another area that alcohol affects when it comes to muscle building is your ability to recover. Since alcohol is a toxin to the body, energy is going to have to be expended in order to remove it from the system and to recover from any negative effects it has had on the tissues.
Since this takes time and energy reserves, you won't have as much energy in store to recover from your workouts, therefore you will not be as fresh when you return for your next gym session.
Alcohol and muscles don't usually get along, so consume with care...
Alcohol and dehydration
Dehydration is another issue you have to watch out for if you choose to drink alcohol while trying to build muscle and work out. Since alcohol acts as a diuretic in the body, unless you are sure to replace the extra fluid with water or another non-alcoholic beverage that doesn’t contain caffeine, your natural water balance will be disrupted.
Dehydration has a number of negative effects on the body, from inducing feelings of fatigue to causing low physical performance, making you feel hungrier (which is especially problematic while dieting), and disrupting the ability of the muscle cells to produce ATP -- which is your primary source of muscular energy.
Alcohol and glycogen synthesis
Aside from ATP, the next source for muscular work is stored muscle glycogen. Unfortunately, though, when you consume alcoholic beverages, alcohol synthesis will take precedence over glycogen synthesis, resulting in decreased stores in the muscle cells. When you go to do your next workout, your body will have less energy to run on, causing fatigue to set in early.
When your workouts are ended prematurely , you won’t derive as many benefits in terms of increases in strength since the necessary overloading stimulus (which is partly defined through volume of weights lifted) will not be increased.
Alcohol and aerobic ability
If you aren’t as concerned with your strength levels and figure this means alcohol is a safe bet for you, you may want to think again. Even when it comes to aerobic activities, alcohol affects performance.
In this scenario, alcohol can cause an increase in blood pressure throughout the body and a corresponding increase in heart rate.
Since your heart will already be working at an increased rate during aerobic activities, the additional stress from the alcohol will only amplify the heart rate and make the exercise feel harder than it should.
Alcohol and body fat
Finally, the last issue surrounding alcohol consumption is that it contains calories, and these do add up quickly. Typically, you’ll likely find yourself drinking beer, wine or hard liquors, which do contain fewer calories than the fancier, sweeter-tasting cocktails that women often drink, so at least that's an advantage.
Still, at seven calories per gram, after three or four drinks, these calories would equal a good-sized meal. Unless you are going to cut down on food intake in order to make room for these calories (which is rare, as usually you’ll actually find yourself snacking on high-calorie items such as nuts, pizza, wings or nachos), fat gain will result.
Booze Builds Bellies
So, next time you’re contemplating whether or not you should have that drink, keep these factors in mind. Definitely, alcohol and muscle building are not a good pair, as stated by all these points, but if you aren’t training for any major athletic event or getting ready to step on stage for a bodybuilding competition, chances are that you can afford yourself one or two drinks once in a while without having to worry too much.
Just keep moderation in mind and try your best to consume extra water with the alcohol, eat more vegetables during the rest of the day (to increase nutrient content of the diet while decreasing calories), and allow for a little extra sleep time if you can after you’ve had a few drinks.
Besides the link between tobacco and heart disease, stroke, emphysema and cancer (especially, lung and throat cancers), smoking leads to the following oral health consequences:
Bad breath
Tooth discoloration
Inflammation of the salivary gland openings on the roof of the mouth
Increased build up of plaque and tartar on the teeth
Increased loss of bone within the jaw
Increased risk of leukoplakia
Increased risk of developing gum disease, a leading cause of tooth loss
Delayed healing process following tooth extraction, periodontal treatment or oral surgery
Lower success rate of dental implant procedures
Increased risk of developing oral cancer
How Does Smoking Lead to Gum Disease?
Tobacco products damage your gum tissue by affecting the attachment of bone and soft tissue to your teeth. More specifically, it appears that smoking interferes with the normal function of gum tissue cells. This interference makes smokers more susceptible to infections, such as periodontal disease, and also seems to impair blood flow to the gums — which may affect wound healing.
Do Pipe and Cigar Smokers Experience Fewer Oral Health Risks Than Cigarette Smokers?
No. According to results of a 23-year long study published in the Journal of the American Dental Association, cigar smokers experience tooth loss and alveolar bone loss (bone loss within the jawbone that anchors teeth) at rates equivalent to those of cigarette smokers. Pipe smokers also have a similar risk of experiencing tooth loss as cigarette smokers. Beyond these risks, pipe and cigar smokers are still at risk for oral and pharyngeal (throat) cancers – even if you don't inhale – as well as face the other oral health downsides of smoking – bad breath, stained teeth, and increased risk of periodontal (gum) disease.
Are Smokeless Tobacco Products Safer?
No. Like cigars and cigarettes, smokeless tobacco products (for example, snuff and chewing tobacco) contain at least 28 chemicals that have been shown to increase the risk of oral cancer and cancer of the throat and esophagus. In fact, chewing tobacco contains higher levels of nicotine than cigarettes, making it harder to quit than cigarettes. And one can of snuff delivers more nicotine than over 60 cigarettes.
Smokeless tobacco can irritate your gum tissue, causing it to recede or pull away from your teeth. Once the gum tissue recedes, your teeth roots become exposed, creating an increased risk of tooth decay. Exposed roots are also more sensitive to hot and cold or other irritants, making eating and drinking uncomfortable.
In addition, sugars, which are often added to enhance the flavor of smokeless tobacco, can increase your risk for tooth decay.Chewing tobacco users were four times more likely than nonusers to develop tooth decay.
Smokeless tobacco also typically contains sand and grit, which can wear down your teeth. Finally, use of smokeless tobacco products increases the risk of cancers of the cheek, gingival (gums) and inner surface of the lips by about 50 times compared with nonsmokers.
Kick the Habit
Regardless of how long you have used tobacco products, quitting now can greatly reduce serious risks to your health. Eleven years after quitting, former smokers' likelihood of having periodontal (gum) disease was not significantly different from people who never smoked.
Even reducing the amount you smoke appears to help. One study found that smokers who reduced their smoking habit to less than half a pack a day had only three times the risk of developing periodontal disease compared with nonsmokers, which was significantly lower than the six times higher risk seen in those who smoked more than a pack and a half per day. Another study published in the Journal of the American Dental Association found that the mouth lesion leukoplakia completely resolved within 6 weeks of quitting in 97.5% of patients with these lesions who used smokeless tobacco products.
Some statistics from the American Cancer Society present some other sobering reasons to quit smoking. They state that:
About 90% of people with cancer of the mouth, lips, tongue and throat use tobacco, and the risk of developing these cancers increases with the amount smoked or chewed and the duration of the habit. Smokers are six times more likely than nonsmokers to develop these cancers.
About 37% of patients who persist in smoking after apparent cure of their cancer will develop second cancers of the mouth, lips, tongue and throat compared with only 6% of those who stop smoking.
How Can I Quit?
Your dentist or doctor may be able to help you calm nicotine cravings with medications, such as nicotine gum and patches. Some of these products can be purchased over-the-counter; others require a prescription. Other medications (such as Zyban) require a prescription.
Smoking cessation classes and support groups are often used in tandem with drug therapy. These programs are offered through local hospitals in your community and sometimes through your employer or health insurance company. Ask your doctor or dentist for information on similar programs they may be familiar with.
Herbal remedies as well as hypnosis and acupuncture are other treatments that may help you kick the habit.
We're often told that losing weight is a simple mathematical equation of calories in, calorie out. Burn more calories than you eat and you’ll lose fat. However, is it really that simple? The truth is that the actual “number” of calories you consume is not the only factor that affects your fat-loss efforts. In this article, we’ll discuss five other things that should be considered when determining the effect of your diet on your waistline, primarily overlooked fat loss factors. Incorporate this knowledge into your workout and nutrition routines and soon you'll be ripped like Ryan Reynolds -- and attracting the Angelina Jolie and Kim Kardashian of the gym for it
1-The thermic effect of the food you eat
The thermic effect of food (TEF) measures the amount of energy that is required to support the processes of digesting, absorbing and assimilating food nutrients as well as the energy expended as a result of the central nervous system's stimulatory effect on metabolism when food is ingested. Of the three macronutrients, protein carries the highest thermic effect. Eat more protein; burn more calories.
2-The fiber content of the food you eat
Due to its chemical makeup, fiber is classified as a carbohydrate; however, it is unlike other carbohydrates in that it is an indigestible nutrient. Even though each gram of fiber contains four calories, these calories will remain undigested and will not be absorbed. Therefore, if you were to consume 300 calories of red beans (a food in which nearly 1/3 of the caloric content is from fiber), approximately 100 of these calories would pass through your intestinal tract undigested.
3-The glycemic and insulin indices of the food you eat
The glycemic and insulin indices are scaled numbers that refer to how quickly a particular carbohydrate source enters the bloodstream as sugar and how much insulin is needed to rid that sugar from the bloodstream, respectively. Generally speaking, there is a positive relationship between the two; the quicker sugar enters the bloodstream, the more insulin is needed to rid that sugar from the bloodstream. When high levels of insulin are present within the blood, fat burning is brought to a screeching halt, which is anything but desirable for those whose goal it is to obtain a lean, muscular physique. Don't let this be an overlooked fat loss factor.
4-The different macronutrients present in the food you eat
Although insulin's primary function is to shuttle glucose (sugar) into skeletal muscle, it also carries many other nutrients to their respective storage sites -- this includes lipids (fat). Since carbohydrate ingestion stimulates a large insulin response and fat ingestion gives rise to blood lipid levels, when the two are consumed together, they promote the greatest fat storage.
5-The size, frequency and time of the meals you eat
Large, infrequent meals tend to promote storage of the ingested nutrients, as the body is unsure as to when the next feeding will take place. Conversely, consuming smaller, more frequent meals will result in an increase in metabolism and utilization of the ingested nutrients. Also, ingesting a large amount of carbohydrates before bed spikes insulin, deters nocturnal thermogenesis and increases fat storage during sleep. On the contrary, consuming a great deal of calories early in the day does not bring about this problem; rather, these calories are likely to be used as energy to support daily activities.
It's no accident that you concentrate best when you're really engaging in something, like watching a good movie, or doing something challenging, like learning a new card game. Concentration occurs when the brain's prefrontal cortex, which controls high-level cognitive tasks, is awash with the right cocktail of neurotransmitters, hormones, and other body chemicals, particularly the "pleasure chemical" dopamine (you get a jolt of this when you eat delicious food, have sex, or encounter something new and exciting).
All of us can feel distracted when we're at the mercy of internal factors, like fatigue, anger and stress.
When dopamine levels rise, you subconsciously want more of the good feeling it gives you, so you're driven to concentrate on whatever you're doing to keep getting it. But when your attention starts to falter, your dopamine levels drop and you start looking for a new, pleasurable distraction to replace that dopamine hit.
Need one now? This mental exercise improves focus by challenging your brainpower. Take a piece of paper and two pens and sit at a table. Draw a circle with one hand and, at the same time, draw two squares with the other while tracing a circle on the floor with one foot. Not so easy, but are you feeling more focused?
Why You Lose Focus
It's not only online shopping that keeps you from getting your bills paid. All of us can feel distracted when we're at the mercy of internal factors, like fatigue, stress and anger, and external factors, like television and e-mail. Here are the most common attention zappers. Identify yours and learn how to regain your focus.
1. Lack of Sleep
When you're tired, you're deprived of oxygen, which is necessary for the production of chemicals, such as dopamine and adrenaline, in the prefrontal cortex. Even one night of tossing and turning can give you symptoms that resemble ADHD (attention-deficit/hyperactivity disorder), such as forgetfulness and difficulty maintaining concentration.
How to Regain Your Focus
• Get a good night's sleep. A good night's sleep is like pushing the reset button in your brain. You should try to get the amount of sleep required for you to wake up without an alarm.
• Have a snack. If you're running on fumes and about to head into a marathon meeting, drink a glass of water and eat a snack with a balance of carbohydrates, fat, and protein, like an apple and a piece of cheese. This hydrates you and keeps your blood sugar levels even, both of which aid focus," he says. And try to skip the double espresso.But if you overdo it, you'll get the jitters, diminishing your concentration.
2. Stress and Anger
When you're tense, you get a rush of brain chemicals, like norepinephrine and cortisol, that cause you to hyperfocus.Thousands of years ago, this was a survival aid -- your anxiety-induced focus helped you steer clear of potential predators. But today -- when stress might feel life-threatening but usually isn't -- this only means that you have a harder time focusing on work when your mind is on your visiting in-laws or a speech you have to give. Anger has the same effect. When you're irritated by something, your stress hormones rise and your concentration levels decrease.
How to Regain Your Focus
• Start moving. A quick burst of aerobic exercise relieves stress and improves concentration by flooding the brain with oxygen and activating brain chemicals such as dopamine.
Recent studies have shown that people who engage in aerobic exercise -- anything from ice-skating to taking a brisk walk -- at least two days a week -- have better concentration levels than do non exercisers. If you've been stuck at your desk all day and a quick walk around the block isn't an option, just stand up. This simple act tells your brain it's time to be awake and act alert,.
•Think happy thoughts. Thinking of things that promote warmth, connection, and happiness reduces the hormones associated with stress, fear, and anger that can impede concentration.
According to latest studies the best and healthiest top ranking juices are :
Pomegranate Juice Pomegranate is the healthiest of them all because it contains the most of every type of antioxidant. It wins in all categories. And it's thought that it might do some very good things; it may protect against some cancers, such as prostate cancer. It might also modify heart disease risk factors, and it could be healthy for your heart. So pomegranate was the clear winner.
Concord Grape Juice
Concord grape juice is a source of very potent antioxidants. And there's some research indicating it may be good for our hearts and also help reduce blood pressure. Grapes are also high in fiber, but much of their goodness is in the seed, so you need to consider whether grape juice is the way to go.
Blueberry Juice
The color alone indicates a lot of antioxidants. But blueberry juice also contains tons of fiber, and is also very high in Vitamin C. One of the qualities of antioxidants is that they can lower inflammation, and so there's some indication that blueberries may have some effect on age-related cognitive abilities. And don't forget that blueberries are very low in calories.
Black Cherry Juice
This one actually has scientists a bit excited. Not only is it high in antioxidants, but there is evidence that black cherry juice can actually diminish exercise-induced muscle injuries.
Cranberry Juice
Like all of these juices, it's high in antioxidants. But cranberry juice is also high in Vitamin C. And there's always been a sort of wives' tale that cranberry juice helps prevent urinary tract infections. Well, it turns out researchers are finding evidence that it actually can decrease the number of urinary tract infections. The thinking is, it helps stop bacteria from sticking to the bladder wall, protecting against infections.
A new piece of US research backs the idea that aspirin protects against certain types of breast cancer.
It found women who used aspirin or similar painkillers at least once per week for six months reduced their risk of breast cancer by 20%.
However, the University of Columbia researchers say it is too soon to advise women to start taking aspirin against breast cancer, however.
Their findings appear in the Journal of the American Medical Association.
Previous studies have suggested aspirin may protect against a range of cancers, including breast, colon and bowel.
Dr Mary Beth Terry and colleagues looked at almost 1,500 women with breast cancer and a similar number of healthy women acting as controls.
They then examined what effect the frequency and duration of use of aspirin or other non-steroidal anti-inflammatory drugs (NSAIDs) had on the women's risk of breast cancer.
Reduced risk
The researchers found a dose effect. Women who had taken aspirin at least once per week for six months or longer were 20% less likely to develop certain breast tumours.
But those who used seven or more tablets a week reduced their risk by 28%.
Women who had gone through the menopause showed the greatest benefits.
The reduced risk was only seen among those with a type of breast cancer that is thought to be linked to oestrogen, however.
This is the most common type of breast tumour.
Almost two-thirds of tumours from pre-menopausal women and three-quarters of tumours from post-menopausal women contain detectable oestrogen receptors, which means their growth is stimulated by the presence of oestrogen, according to Cancer Research UK.
The results for NSAIDs such as ibuprofen was slightly weaker.
Use of a painkiller which works in a different way to aspirin and NSAIDs did not appear to reduce the risk of breast cancer.
These data add to the growing evidence that supports the regular use of aspirin and other NSAIDs as effective chemopreventive agents for breast cancer.
Balancing risks and benefits
Aspirin and NSAIDs are associated with gastric side effects, in particular bleeding, among regular users.
Dr Terry's team said it was important to have more research to look at what dose of aspirin might be protective.
The potential benefits need to be balanced against potential harmful effects of long-term aspirin use such as peptic ulcer disease and gastrointestinal bleeding they said.
It is also important to study whether these findings are supported in more racially and ethnically diverse populations.
It is is a very interesting study and opens up a whole range of further research, not only in the possible use of aspirin to reduce risk but also in conjunction with existing drugs to improve treatments.
Aspirin is not without side effects and we don't know what the negative consequences of long-term use might be nor the dose.
Many people are already taking low dose aspirin to reduce the risk of heart disease and it would be really interesting if this drug which we take so much for .ranted could also reduce the risk of breast cancer.
We would like to stress caution to all women who are considering taking aspirin as a result of this study because aspirin can be associated with other health issues such as gastrointestinal problems.
All women should consult their local GP to discuss the benefits and risks.
We feel it is vital that more clinical research is undertaken to examine the effect of aspirin on breast cancer.
Breakthrough Breast Cancer and Cancer Research UK also recommended further research.
The new study suggests that aspirin can prevent hormone positive tumours and not hormone negative tumours.
This is the first report of this observation and, as ever in science, the findings need to be replicated before we can draw definitive conclusions.
The introduction of high fructose corn syrup (HFCS) in the seventies coincided with a marked rise in obesity in the U.S., leading to speculations that there might be a causal connection between HFCS consumption and weight gain. This seemed all the more plausible since HFCS consumption grew much faster than any other food intake.
On the other hand, obesity rates also increased in Europe and other parts of the world where sucrose (table sugar) remained the major caloric sweetener. This seemed to argue against a connection between HFCS and weight gain, particularly since the fructose/glucose ratios of high fructose corn syrup and sucrose are quite similar.
What sucrose and high fructose corn syrup have in common, and what distinguishes them from dietary carbohydrates such as starch, is their fructose content. Fructose contributes the same amount of energy as glucose, but it doesn′t trigger the same satiety signals. The sharp rise in the consumption of soft drinks and processed foods sweetened with HFCS and sucrose led to a dramatic increase in fructose intake, a source of energy that goes essentially unnoticed.
What is high fructose corn syrup?
High fructose corn syrup is made from corn starch, a glucose polymer. First, enzymatic starch breakdown yields corn syrup which is essentially free glucose. The glucose is then further enzymatically converted to fructose. After various purification steps, a mixture of 90% fructose and 10% glucose (HFCS-90) is obtained. HFCS-90 is mixed with appropriate amounts of corn syrup to make either HFCS-55 or HFCS-42, mixtures with 55% and 42% fructose, respectively. HFCS-55 is mainly used for soft drinks, whereas HFCS-42 is primarily used to sweeten baked goods.
Not only are sucrose and high fructose corn syrup similar in their fructose/glucose ratios, but soft drinks are acidic enough to hydrolyze sucrose. An analysis of sucrose-sweetened soft drinks showed that ten days after manufacture only 50% of the sucrose was still intact. After three months 90% of the sucrose was hydrolyzed, i.e. even sucrose-sweetened soft drinks contain mostly free fructose and glucose.
HFCS has largely replaced sucrose in commercial foods in North America. It is cheaper than sucrose, partly because of import tariffs on sucrose and agricultural subsidies to corn producers.
HFCS versus sucrose in drinks - is there a difference?
37 men and women in their twenties and in the healthy weight range were recruited to compare the effects of soft drinks sweetened with sucrose and HFCS on subsequent food intake. At mid-morning the participants were given one of six preloads: 215 kcal from sodas sweetened with sucrose, HFCS-42, or HFCS-55, 215 kcal from 1% milk, 4 kcal from aspartame-sweetened diet soda, or no drink at all. Later all subjects were given the same lunch and they were free to eat as much as they wanted. Leftover food was weighed, giving the investigators an accurate measure of energy intake. Averaged over six lunches, the following total calorie intakes (in kcal) from preload plus lunch were found: HFCS-42 1193, HFCS-55 1182, sucrose 1170, 1% milk 1129, aspartame 1011, and no drink 1008.
Clearly, there was no signficant difference between the sodas sweetened with sucrose and those with HFCS. In addition, the subjects drinking caloric preloads clearly took in more total calories than those drinking the low-cal soda or nothing at all. In other words, those who had caloric drinks before lunch did not reduce their food intake sufficiently to compensate for the preload.
Sugars in solid versus liquid form - does it matter?
To answer this question, 15 men and women were recruited for a short cross-over trial designed to compare the effects of equicaloric liquid and solid carbohydrate sweeteners on food intake. All participants were in their twenties and in the healthy weight range. The trial consisted of two four-week interventions, separated by a four-week washout period and cross-over. Once a week during the two trial phases the participants presented themselves to the investigators to be weighed and supplied with weekly rations of their daily 450 kcal sweeteners. The solid load consisted of sucrose-sweetened jelly beans, and the liquid load of HFCS-sweetened soda.
The participants were free to decide when to take their daily loads, and when and what to eat. Calorie intake was estimated from self-assessments of food consumption.
Analysis of the food questionnaires indicated that during their solid phase the subjects fully compensated for the energy content of their preload; the total calorie intake from food plus test sweetener was equal to the pre-trial food energy intake. This was not the case, however, during their liquid trial phase, where food intake remained unchanged, i.e. the sweetened drink added to the total calories. While conclusions based on self-reporting of food eaten are always questionable, these were within-subject comparisons, i.e. the same bias was likely present in their estimate of food intake after liquid and after solid preloading. Furthermore, the estimated energy intakes were consistent with measured changes in body weight. The participants experienced significant weight gains during the liquid trial phase, but not during the solid trial phase, consistent with an excess energy intake in the liquid phase. It appears therefore that caloric sweeteners contribute to weight gain if consumed in drinks, but not in solid food.
Fructose and glucose affect appetite and food intake differently.
Two hormones, insulin and leptin, act as satiety signals in the brain and thus are critical to energy homeostasis. Both insulin and leptin circulate in the blood at levels proportional to body fat content, and enter the central nervous system in proportion to their plasma levels. Low hormone levels increase appetite, and high levels act to reduce energy intake.
Insulin levels rise in response to blood glucose. Insulin-mediated entry of glucose into adipocytes (fat cells) in turn causes the release of leptin. In other words, both insulin and leptin levels react to glucose concentrations. Fructose, on the other hand, does not trigger insulin release. This in turn means that fructose doesn′t affect leptin levels either. Since it increases neither insulin nor leptin levels, fructose consumption does not generate the same satiety signals as glucose. The result is overeating and weight gain.
To summarize, the rise in obesity rates with increasing HFCS consumption was no coincidence. The increased popularity of soft drinks and HFCS-sweetened convenience foods led to a rapid increase in fructose consumption. It was this excessive fructose intake that fuelled the rapid weight gain, since fructose does not generate the same satiety signals as glucose. It is likely that sweetened drinks are worse than sweet solid foods, and that sucrose has the same effect as high fructose corn syrup.
Most studies of the effects of calorically sweetened liquids on appetite and weight gain looked at soft drinks. However, fruit juices and drinks also contain added sweeteners, typically HFCS, i.e. they pose the same obesity risk. Switching to noncalorically sweetened soft drinks isn′t the answer either, since artificial sweeteners like aspartame come with problems of their own.
Of course fruit also contains fructose ("fruit sugar"), but this obviously doesn′t mean that one should stop eating fruit. It doesn′t contain nearly as much fructose as sweetened drinks and it is a valuable source of phytonutrients and fiber, whereas soft drinks provide little more than empty calories.
Clearly, one of the best things we can do for our health is to stop drinking soft drinks.
Just like we have stickers on our cars to get your inspection renewed, use this week or your birthday (as I do), to get your checkups.There is no reason not to. We know that the earlier we identify any potential health problems, the better our outcome will be. And if you are totally well, it gives you great reassurance about a whole list of things you don't need to worry about.
To make the task even easier, I've compiled a list of the top five lifesaving medical tests every woman needs and why.
No. 1 Heart Smarts
Heart disease is the leading cause of death for American women, and heart disease claims about 250,000 women's lives a year. That's nearly six times greater than the number of women that die from breast cancer, according to the American Heart Association. But it doesn't have to be this way.Without a doubt, 80% of coronary disease can be prevented with proper lifestyle modifications including healthy diet and increased physical activity.
The best way to know where you stand is to get a blood test for total cholesterol levels, HDL "good" cholesterol, LDL "bad" cholesterol, and blood fats known as triglycerides.
If there is any question of extra heartbeats, chest pain, or shortness of breath, women should have a stress echocardiogram. A stress echocardiogram is usually done to determine whether you have a significantly reduced flow of blood to your heart.
Also, your doctor should test your blood pressure, as high blood pressure is a major risk factor for heart disease.
Diabetes is another risk factor for heart disease. If you have a family history of diabetes or are overweight, you are at particularly high risk of developing diabetes and you should talk to your doctor about a blood sugar test.
No. 2 The Power of the Pap Test
Starting three years after becoming sexually active or by age 21, whichever comes first, women need an annual Pap test to detect any abnormal cell changes that could lead to cervical cancer. During a Pap test, a small sample of cells from the surface of the cervix is taken and examined for abnormalities that may indicate cancer or changes that could lead to cancer.
The American Cancer Society (ACS) recommends that the Pap test be done annually until age 30. After 30, if a healthy woman has had three completely normal Pap tests in a row, she can have a Pap test every two to three years (but should still see a gynecologist every year for an exam). Cervical cancer was once the leading cause of death for women in the U.S., but the widespread use of the Pap test has significantly decreased deaths from this cancer.
But there's more. A human papillomavirus (HPV) test may be done as follow-up to an abnormal Pap test, says Phyllis Greenberger, MSW, president and CEO of the Society for Women's Health Research based in Washington, D.C. HPV is a common sexually transmitted infection that is the main cause of cervical cancer. An HPV test can help determine whether one or more high-risk types of HPV caused the abnormal Pap test result.
If you are younger than 30, it's recommended you have the HPV test if your Pap smear test detects abnormal cells or is unclear, and if you are 30 or older, experts recommend you have the HPV test at the same time as your Pap test.
There is also an HPV vaccine, Gardasil, to help prevent cervical cancer. The CDC recommends the vaccine for 11- and 12-year-old girls, but it can be given as young as age 9. The HPV vaccine is also recommended for girls and women aged 13 to 26 who have not been previously vaccinated or did not receive the complete vaccine series. Recent research suggests that Gardasil offers protection against viruses that cause 90% of cervical cancers.
No. 3 The Benefit of Mammograms
Women aged 40 and older should get a mammogram (breast X-ray) every one or two years. If there is a history of breast cancer in her family, a woman should get her first mammogram 10 years before her relative was diagnosed.Women older than 50 should have annual mammograms. Unfortunately, studies have suggested that women may not be getting their annual mammograms. Some women just don't want to know, but with breast cancer being treatable in many cases and even curable, every woman should be getting this.
If we catch a breast cancer in stage I, 97% of women who have it will be cured. As inconvenient as it is to schedule a mammogram, if it comes back clean, we know we are in the free and clear for a year, and that's reassuring.
In addition, women in their 20s and 30s should have a breast exam by a doctor every three years to feel for suspicious lumps and bumps. After age 40, a doctor’s breast exam should be done every year. Although there are no definitive studies showing the benefit of breast self-exams, the American Cancer Society says breast self-exams are an option for women starting in their 20s. Talk to your doctor to determine if breast self-exams are a good idea for you, and have your doctor teach you how to do them correctly.
No. 4 The Katie Couric Test
Thanks to Katie Couric, more and more women are realizing that colon cancer is not just a man's disease. When Couric underwent a colonoscopy live on national television in March 2000, colonoscopies nationwide jumped more than 20% in the following days and months. She became a spokeswoman for this cause after the death of her husband, Jay Monahan, from colon cancer at age 42.
The American Cancer Society (ACS) estimates that nearly 75,000 women will be diagnosed with colon or rectal cancer in 2007.
A colonoscopy allows a doctor to see and closely inspect the inside of the rectum and entire colon for signs of cancer, polyps, or small growths that can eventually become cancerous. The patient is first given a medication in a vein that causes sleepiness and relaxation. A colonoscope is gently eased inside the colon; it has a tiny video camera, which sends pictures to a TV monitor. Small puffs of air are introduced into the colon to keep it open and allow the doctor to see clearly. Preparation-wise, you follow a special diet the day before the exam and take a very strong laxative the day before the procedure. You may also need an enema to cleanse the colon. Excluding skin cancers, colorectal cancer is the third most common cancer diagnosed in men and in women in the U.S.
Colon cancer is totally preventable and treatable if they find it early. Every man and woman should have a colonoscopy despite the fact that it is an unpleasant experience.
Beginning at age 50, men and women who are at average risk for developing colorectal cancer should have a colonoscopy every 10 years, according to the ACS. If you’ve had a family member with colorectal cancer, you should have a colonoscopy 10 years before your relative was diagnosed.
No. 5 Skin Sense and Sensibility
Every woman at the age of 18 should start having an annual skin exam by their dermatologist. This entails a head-to-toe skin exam looking for unusual brown or red spots. But every month you should do a skin self-exam using a hand mirror or hair blower to part your hair and look at your scalp. Don't forget to check for unusual or new moles on your fingernails, the bottom of your feet and toes, and your underarms. The earlier you start doing this, the better you will know your skin, and if you find something suspicious, your brain will set off an alarm and that will bring you in to see your doctor earlier.
Melanoma accounts for about 4% of skin cancer cases, but it causes most skin cancer deaths. The number of new cases of melanoma in the U.S. and Australia are on the rise. Early detection and treatment can save lives.
Your breasts may be extra tender as early as a week or two after conception. You’re making so much estrogen and progesterone in early pregnancy that the glands in the breasts start growing. This hormone surge causes breasts to retain more fluids and feel heavy, sore or more sensitive than normal PMS tenderness.
What to do Buy a very supportive bra.
Clue 2: Implantation bleeding
When the fertilized egg implants into the plush lining of the uterus about six to 12 days after conception, spotting-light vaginal bleeding-may occur. This is harmless, but if you suspect you're pregnant, let your doctor know, just in case it's something else. (If the bleeding occurs as late as 12 days after you conceive, you may think it's your period.)
In the first trimester, bleeding should be evaluated for three things in particular-miscarriage, an ectopic pregnancy or certain types of infections.Implantation bleeding is sort of a diagnosis of exclusion. That means we rule out the bad things before we can determine this is what it is.
What to do Call your doctor if you notice any bleeding.
Clue 3: Fatigue
During the first few weeks, your body is working 24/7 behind the scenes to support the pregnancy, and fatigue is a normal response. The extra progesterone produced after conception causes your basal body temperature to rise, which in turn contributes to a lack of energy.Your heart also pumps faster, as it has to deliver extra oxygen to the uterus; this, too, can make you feel tuckered out.
What to do Take prenatal vitamins early on, eat a healthful diet, drink plenty of fluids to keep your blood pressure high enough, and rest when you can.
Clue 4: Frequent urination
You might think this comes later, when the baby presses on your bladder, but frequent peeing sometimes starts early. Not only can the swelling uterus put pressure on your bladder, but the extra blood flow to the kidneys (which begins right away) also causes them to produce more urine.
What to do Nothing, unless the frequent urination is accompanied by burning, urgency or other signs of infection. (If so, notify your doctor.) Do not cut back on your fluid intake
Clue 5: Food aversions and nausea
This can start as early as two weeks after conception. Progesterone causes a lot of things to slow down. That includes your digestive processes, sometimes resulting in constipation or indigestion. Since your stomach doesn't empty as quickly as it normally does, it thinks there's too much going on in there and wants to purge in some way-either into the gut or out through the mouth. Nausea also is related to human chorionic gonadotropin (HCG), a hormone that can be detected in the mother's blood or urine even before a missed period. The higher the HCG level (as with twins), the sicker you may feel.
Another theory is that nausea and food aversions are a protective effect the body has toward the fetus. If things like free radicals or nitrates in some foods could hurt a growing baby, you may naturally develop a distaste to steer clear of them.
What to do Many women find ginger and lemons soothing. Ask your doctor about special vitamin B6 supplements that may alleviate nausea. Acupressure wristbands also can help. If you're vomiting frequently or can't hold down any liquids, see your OB for possible IV hydration and medication.
Clue 6: Mood swings
Find yourself weeping over a "Desperate Housewives" episode or raging because the DSL guy can't come until Tuesday? "Because of the flux in hormones, you can go from being tearful to angry instantly. Generally, mood swings in early pregnancy don't require any medical attention.
What to do Wait it out. Be aware of your mood shifts and make sure others around you also are aware of the reason and are supportive.
Clue 7: Bloating, cramps and backache
Many women mistake these common early signs of pregnancy for PMS symptoms, but actually they're caused by hormonal changes and the growth of the uterus.
What to do Nothing, unless the pain is severe or symptoms are accompanied by bleeding.
Clue 8: Dizziness and fainting
On soaps, the woman always faints before she finds out she's pregnant. Progesterone can contribute to lightheadedness by making your body "run hotter" and causing blood vessels to dilate, which lowers blood pressure. In addition, it takes a little longer than normal for blood that's been diverted to the uterus to make its way back to your brain when you stand up. Dizziness also can stem from low blood sugar. If you're not eating properly, you can feel lightheaded.
What to do Move slowly, and don't leap out of bed or off the couch abruptly. Keep blood sugar stable by eating every three to four hours, and drink plenty of water to keep your blood pressure steady. Avoid overheating, and if you do feel faint, sit down with your head between your knees.
Clue 9: Headaches
Some women have more headaches early in pregnancy. They’re related to the increased progesterone levels; plus, headaches can result if you don’t drink enough fluids or if you’re anemic.
The good news: Migraines become less frequent as pregnancy progresses. Fluctuating hormones tend to make headaches worse, and estrogen levels are more stable during pregnancy.
What to do Drink plenty of fluids, and get your blood work done to check for anemia. If headaches persist, ask your doctor about taking Tylenol.
B vitamins are often called the energy vitamins, but they are more like keys that unlock it.
Fatigue, irritability, poor concentration, anxiety and depression—all can be signs of a B vitamin deficiency. That's because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain's source of fuel.
Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.The B complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.
Which B is most important? It's impossible to say.
"They all have important roles," says a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.
The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer's disease.T
he three work together and even marginal deficiencies have large effects.
B6 and B12 contribute to the myelin sheath around nerve cells, which speeds signals through the brain.
B12 and folic acid together are needed for making normal cells, including blood cells. Inadequate B12 or folic acid can yield blood cells unable to carry vital oxygen to the brain.
These three Bs aid in the manufacture of the excitatory neurotransmitter GABA, as well as serotonin and dopamine, neurotransmitters th
at regulate mood. All three neurotransmitters interregulate each other, but the ways they work in concert or against each other are only beginning to be understood.
Only rarely are the effects of a B vitamin deficiency clear-cut. The Centers for Disease Control reported that two children had severe motor and language skill delays because of a deficiency in vitamin B12. They had both been breastfed by vegan mothers who were also deficient in B12.
The vitamin occurs naturally only in animal products, although many cereal and soy products are fortified with B12, among others. Both children quickly improved after eating a new diet, but both also had lingering language and motor problems a year after treatment.
"The problem doesn't affect just vegetarians," says a CDC epidemiologist.
There are plenty of non-vegans who don't pay enough attention to what they eat and lack basic nutrients.
The key is a varied diet. The importance of some nutrients is only now emerging.
Choline is one that shows promise. Found in protein-rich food such as eggs, it is needed by everyone for the production of cell membranes and for making the neurotransmitter acetylcholine, which affects memory. Pregnant women must also consume choline to support the rapid production of fetal brain cells.
Pregnancy may prove to be the most decisive period for many nutrients. Animal studies have shown that a diet with four times the normal amount of choline during pregnancy can actually prevent memory decline in offspring as they reach old age. Supplemented animals also have superior memory throughout their own lives. Early choline supplementation actually changes the brain, altering the structure and the function
Stretching is a fundamental way to improve your overall health and fitness. By incorporating a regular flexibility program into your exercise routine you will:
improve circulation
improve range of motion
improve posture
decrease joint stiffness
decrease muscle tension
improve performance (there is limited evidence to support this)
improve your ability to relax
allow time for mental training, such as visualization
A complete stretching routine can take as little as 10 minutes. The best time to stretch is after you have warmed up and the muscles are warm. The best time to perform your flexibility routine is after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during your specific exercise or sport.
Proper Stretching Technique
Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.
Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
Go slow! Always stretch slowly and evenly. Hold the stretch for about fifteen seconds and release slowly as well.
Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.
Don't forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.
Recommended Stretches
Hamstrings: Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 15 seconds and repeat with the other leg extended.
Hips: Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg should stay flat on the floor. Hold for 10 seconds and repeat with the other leg
Low back: Lay flat on the floor with knees bent. Use your hands to pull them toward your chest. Lift your head and shoulders off the floor until your head is approximately six inches from your knees. Cross your ankles. Gently rock yourself back and forth in this position for 30 second
Quadriceps: Lie on your right side with your right knee bent at a 90-degree angle. Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt. As soon as you feel a stretch in your left quad, slowly lower your left knee toward the floor behind your right knee. Hold for 15 seconds and repeat with the other leg
Calves: Stand an arm's length away from a wall with your feet shoulder-width apart. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Hold for 15 seconds and repeat with the other leg.
Researches show that vitamins like B complex, C and E along with minerals like manganese, selenium and zinc are helpful in relieving stress. The food items rich in these substances should be included. It is better to include plant sources of these essential nutrients as animal sources as discussed above contain other nutrients which are harmful.
Fresh vegetables, fruits provide all vitamins and minerals. Green, yellow, orange vegetables like tomatoes, carrots are rich in vitamins for stress and minerals. Vegetables also contain more fiber content which is helpful in treating constipation and the loose stools associated Irritable bowel syndrome which is one of the long term effects of stress.
Yoghurts provide minerals including calcium essential for proper nerve impulses and lacto bacillus which is essential for maintaining gut flora. More over yoghurt neutralizes the acidity of peptic ulcer aggravated by stress.
Skimmed milk contains less than 3% fat which is appropriate during stress. Milk also contains tryptophan which is essential for the synthesis of 5HTP or serotonin which is a mood stabilizer which helps in pacifying an anxious stressed person.
Sprouted grams provide all nutrients in a balanced and very importantly in an easily digestible and absorbable way. One should remember that stress affects digestion.
Fishes like Mackerel and Tuna contain more of Omega fatty acids which protect heart, from heart diseases which are precipitated by stress. Moreover fish also contains more of Choline which is a memory booster.
Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti- stress vitamin. Vitamin C which is an anti oxidant is provided by fresh fruits, gooseberry, broccoli and potatoes. Magnesium which is a natural mood stabilizer and pacifier is found in cereals, spinach pumpkin and chocolates.
Herbal products such as Kava Kava, Valerian, Dandelion,, Chamomile, Passion flower relaxes both the mind and the body
Does Chocolate Reduce Stress Level?
The role of chocolates in stress reduction is a controversial one. Chocolate contains more of Theo bromine. Theo bromine stimulates brain. A person affected by stress will be very anxious. Theo bromine further stimulates the brain and worsens it. But on a long term when the person is depressed and dull, it may act as a mood elevator.Another theory is that chocolate contains magnesium which is described as a Natural Tranquilizer' which calms down an agitated person.
Meal Management
The meal management to tackle stress should be A heavier meal in the morning A lighter meal at night Salads before the meals Fruits as desserts at the end of the meal The food that reduces stress has got a significant role in all stress management programs. A well balanced nutritious food as advised by the dietician and avoidance of unhealthy food can thus help in stress relief.
Your health insurance policy lists a package of medical benefits such as tests, drugs and treatment services. The insurance company agrees to cover the cost of certain benefits listed in your policy.
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Subscribe to Life in the HEALTH lane 
To prevent diabetes, start here. 
we’ll discuss five other things that should be considered when determining the effect of your diet on your waistline, primarily overlooked fat loss factors. Incorporate this knowledge into your workout and nutrition routines and soon you'll be ripped like Ryan Reynolds -- and attracting the Angelina Jolie and Kim Kardashian of the gym for it
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