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Yoghurt : Probiotic

1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. In our pediatric practice, we have observed that children who cannot tolerate milk can often eat yogurt without any intestinal upset. While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk. The culturing process has already broken down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant persons.

2. Yogurt contributes to colon health. There’s a medical truism that states: “You’re only as healthy as your colon.” When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium – a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular “healing food” for diarrhea. Many pediatricians recommend yogurt for children suffering from various forms of indigestion. Research shows that children recover faster from diarrhea when eating yogurt. It’s good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

A 1999 study reported in Pediatrics showed that lactobacillus organisms can reduce antibiotic-associated diarrhea.

6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. ofcalcium, one-half of a child’s RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.

8. Yogurt is an excellent source of protein. Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called “predigested.”

9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt canreduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

10. Yogurt is a “grow food.” Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals. And even most picky-eaters will eat yogurt in dips and smoothies and as a topping.

Perhaps we can take a health tip about yogurt cultures from cultures who consume a lot of yogurt, such as the Bulgarians who are noted for their longer lifespan and remain in good health well into old age.

Article extracted from :  http://www.askdrsears.com/topics/family-nutrition/yogurt/10-reasons-yogurt-top-health-food

There are many lifestyle and environmental causes of low sperm count. We’ve compiled a check list. Positive changes can help!

Half of all infertility cases are male related! The good news is that low sperm count is the most common reversible cause of male factor infertility.

Firstly, there are certainmedical conditions or prescription medicationsthat can interfere with male fertility.

Some common medical conditions or previous testicular injury can impair sperm production. It’s advised to have a general check up with your personal physician to diagnose or manage any health issues that may contribute towards low sperm count. Occasionally a change or an adjustment of a particular medication may be required. If necessary your doctor will refer you onto a specialist for further evaluation.

Sperm quality is just as important – some of these factors below also effect sperm motility (movement and speed) and morphology (shape). Semen can also suffer (fluid that contains spermatozoa). These criteria influence the chances of conception taking place.

Causes of low sperm count and other abnormalities

Often there’s a few contributing factors -

Stress – adrenal hormones can interfere with the production of our major sex hormones. Chronic stress leads to other health ailments which can eventually interfere with the reproductive system.

Nutritional deficiencies and poor eating habits – lack of fresh organic fruit and vegetables. Eating too many processed products, refined foods, sugars, and fats.

Pesticides - present on conventional fruit and vegetables. Responsible for numerous health issues.

Growth hormones - found in conventional animal products. Associated with estrogen dominance related conditions.

Too much alcohol – depletes vitamins and minerals from the body. An overworked liver can cause a rise in estrogen.

Excessive caffeine consumption – linked to several sperm problems. Mostly found in coffee, tea, chocolate, cola, energy drinks, and some medications. There are other types of caffeine based stimulants people use to help keep awake (e.g. in tablet form).

Overheating of the scrotum – one of the common causes of low sperm count. Hot baths, saunas, and electric blankets can overheat sperm producing cells in the testicles. Exposure to heat in the work environment. Using a laptop on your knees (heat produced by battery) has been proved to increase scrotal temperature. Long hours driving or sitting. Tight underwear or trousers, or constantly keeping legs crossed/pressed together can trap heat.

Sleep deprivation – an array of health complaints and illnesses including fertility problems.

Lack of exercise – too little physical activity can lead to sluggish circulation and poor health, which can become causes of low sperm count.

Overexertion - some men go to the extreme and overexert themselves, which risks sperm supply by overheating. Prevalent in endurance athletes.

Regular bike riding - poses a risk because of pressure and friction against the seat restricting blood flow to the testicles.

Obesity – fat cells secrete estrogen. The consequence is a diminished testosterone level (hormone needed for sperm production). Skin folds covering the genital may also be a problem for obese men, as the testicles can overheat effecting sperm count.

Underweight - hormonal imbalance is a possibility. Lack of essential nutrients required for sperm production.

Smoking cigarettes – major cause of poor sperm quality. Known to cause agglutination (sperm cells clumping together). Can damage genetic material within the sperm cells.

Abuse of anabolic steroids - suppresses the testes ability to produce testosterone.

Marijuana use – includes sperm motility problems which make it harder to reach the female egg.

Other recreational drugs, substance abuse – can cause DNA damage, therefore putting future offspring at risk.

EMF exposure (electromagnetic field) – cell phones in pockets near the crotch, laptops placed on knees, and electric blankets.

X-rays – any rapidly dividing cells are affected, including sperm cells. The genital area should have a protective shield whenever possible. Higher doses of x-ray radiation have more severe effects on sperm production.

Hidden environmental toxins and hormone disruptors (xenoestrogens) – one of the not so obvious causes of low sperm count! Found all around us in a variety of unsuspecting places, such as cleaning products in the home, plastic food packaging, and the personal care products that we use on a daily basis.

Hazards in the workplace - many men work with and around toxic substances, chemicals, and heavy metals, which can be damaging to sperm cells. Precautionary measures should always be enforced and practiced.

Extra considerations

Recent sickness – illness, infections, and fever can result in temporary sperm depletion for up to three – four months after the ailment has passed.

Frequent ejaculation – can lower sperm count.

Lubricants – There’s specifically designed lube for couples trying to conceive. Only use sperm friendly lubricants as other brands are inhospitable to sperm cells and can damage or kill them.

Help with the above common causes of low sperm count!

Sperm cells are constantly being produced, although they take around three – four months to mature enough for ejaculation. Certain lifestyle adjustments can make a difference! By addressing any factors that can decrease sperm count (given time) you can help replenish your “swimmers” and improve their quality.

Article Extracted from: 

http://www.fertility-health.com/causes-of-low-sperm-count.html

Courtesy of www.fertility-health.com

Dietary fiber offers many health benefits. Here’s how to include more in your diet.

Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.

Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it and how to add them to meals and snacks.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn’t do much, but it has several important roles in maintaining health.

Fiber is commonly classified into two categories: those that don’t dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
• Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
• Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you’re concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer

How much fiber do you need?

How much fiber do you need each day? The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Your best fiber choices

If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:

• Grains and whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Refined or processed foods — such as canned fruits and vegetables and pulp-free juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don’t provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren’t sufficient, or if they have certain medical conditions such as constipation, diarrhea or irritable bowel syndrome. Always check with your doctor if you feel you need to take fiber supplements.

Tips for fitting in fiber

Need ideas for high-fiber meals and snacks? Try these suggestions:

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
• Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.
• Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Get a leg up with legumes. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Article extracted from : http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2

Welding galvanized steel is common in the metal fabricating industry. Most welders will at some point in their career perform a weld on galvanized steel and encounter galvanize poisoning or "metal fume fever." Galvanize poisoning is a short-term reaction to overexposure of zinc oxide. Zinc oxide is produced when the steel's galvanized coating is heated and evaporates.

1. What is Galvanized Steel

   • Galvanized steel is iron that is coated with zinc. When hot-dipped, the zinc chemically reacts with the base metal to form a corrosion resistant coating. The outer layer of the coating is pure zinc and subsequent layers gradually change in composition until they reach the iron base metal.

     Between the zinc outer layer and iron base metal, zinc oxide is present in varying percentages of zinc to iron. The zinc oxide has the same chemical make-up as the white powder used by lifeguards to protect their noses against sunburn.

   Signs of Galvanizing During Welding

   • Proper prep work to remove galvanizing from the weld area will reduce your exposure to zinc oxide fumes, but some galvanize will remain in the weld area. Yellowish-green smoke, white powdery particles floating in the air and white residue around the weld are sure signs that zinc oxide is present while welding.

     Exposure to large amounts of the yellowish-green zinc oxide fumes will result in galvanize poisoning, commonly referred to as metal fume fever. The amount of exposure will have a direct effect on the severity of your symptoms.

   Symptoms of Galvanize Poisoning (Metal Fume Fever)

   • Signs of galvanize poisoning are similar to flu symptoms. The onset of metal fume fever begins shortly after the body is exposed to zinc oxide and the symptoms include a slight headache and nausea. With increased exposure, flulike symptoms begin to set in.

     Moderate zinc oxide exposure results in chills, shaking, slight fever, vomiting, and cold sweats. When the listed symptoms begin, it is time to stop welding and get fresh air. The symptoms can quickly become debilitating and you may need to go home and let the symptoms subside.

     Fatalities have been associated with extreme cases of galvanize poisoning. Therefore when metal fume fever symptoms begin, you should immediately avoid further exposure.

   How Long "Metal Fume Fever" Lasts

   • Metal fume fever is short-lived and the symptoms begin to fade within four hours of exposure and generally completely fade within 24 hours. Extreme cases of overexposure may see metal fume fever symptoms last for as long as 48 hours.

     Drinking milk can quicken the recovery process as calcium helps remove the zinc build-up from your body.

     There have been studies performed by the Centers for Disease Control (CDC) and the Occupational Safety and Health Administration (OSHA) on the long-term effects of welding galvanized steel. No studies have shown long-term health problems due to continued exposure to zinc oxide fumes or repeated cases of metal fume fever.

   Avoiding Overexposure to Galvanize Fumes

   • Proper ventilation, avoiding direct contact with zinc oxide smoke, and proper pre-welding prep work will reduce the chances of your getting metal fume fever. Experienced welders that have had metal fume fever will tell you that drinking milk before, during and after welding galvanized steel will help eliminate the galvanize poisoning.

     There are specialized fresh air welding hoods available for welders who frequently weld galvanized steel.

      

     Article extracted from: 

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Antioxidants are intimately involved in the prevention of cellular damage -- the common pathway for cancer, aging, and a variety of diseases. The scientific community has begun to unveil some of the mysteries surrounding this topic, and the media has begun whetting our thirst for knowledge. Athletes have a keen interest because of health concerns and the prospect of enhanced performance and/or recovery from exercise. The purpose of this article is to serve as a beginners guide to what antioxidants are and to briefly review their role in exercise and general health. What follows is only the tip of the iceberg in this dynamic and interesting subject.

It's the radicals, man

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.

Vitamin E : d-alpha tocopherol. A fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots. Current recommended daily allowance (RDA) is 15 IU per day for men and 12 IU per day for women.

Vitamin C : Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries. The RDA is 60 mg per day. Intake above 2000 mg may be associated with adverse side effects in some individuals.

Beta-carotene is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)

(Article extracted from http://www.rice.edu/~jenky/sports/antiox.html )

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Do you lead an active lifestyle or a sedentary one? The question is simple, but the answer may not be as obvious as you think. Let's say, for example, you're a busy guy who works 60 hours a week at a desk job but who still manages to find time for five 45-minute bouts of exercise. Most experts would label you as active. But Marc Hamilton, Ph.D., has another name for you: couch potato.

Perhaps "exercising couch potato" would be more accurate, but Hamilton, a physiologist and professor at the Pennington Biomedical Research Center, in Baton Rouge, Louisiana, would still classify you as sedentary. "People tend to view physical activity on a single continuum," he says. "On the far side, you have a person who exercises a lot; on the other, a person who doesn't exercise at all. However, they're not necessarily polar opposites."

Hamilton's take, which is supported by a growing body of research, is that the amount of time you exercise and the amount of time you spend on your butt are completely separate factors for heart-disease risk. New evidence suggests, in fact, that the more hours a day you sit, the greater your likelihood of dying an earlier death regardless of how much you exercise or how lean you are. That's right: Even a sculpted six-pack can't protect you from your chair.

But it's not just your heart that's at risk from too much sitting; your hips, spine, and shoulders could also suffer. In fact, it's not a leap to say that a chair-potato lifestyle can ruin you from head to toe.

Statistically speaking, we're working out as much as we were 30 years ago. It's just that we're leading more sedentary lives overall. A 2006 University of Minnesota study found that from 1980 to 2000, the percentage of people who reported exercising regularly remained the same—but the amount of time people spent sitting rose by 8 percent.

Now consider how much we sit today compared with, say, 160 years ago. In a clever study, Dutch researchers created a sort of historical theme park and recruited actors to play 1850s Australian settlers for a week. The men did everything from chop wood to forage for food, and the scientists compared their activity levels with those of modern office workers. The result: The actors did the equivalent of walking 3 to 8 miles more a day than the deskbound men. That kind of activity is perhaps even more needed in today's fast-food nation than it was in the 1800s, but not just because it boosts calorie burn.

A 2010 study in the Journal of Applied Physiology found that when healthy men limited their number of footsteps by 85 percent for 2 weeks, they experienced a 17 percent decrease in insulin sensitivity, raising their diabetes risk. "We've done a lot to keep people alive longer, but that doesn't mean we're healthier," says Hamilton.

Today's death rate is about 43 percent lower than it was in 1960, but back then, less than 1 percent of Americans had diabetes and only 13 percent were obese. Compare that with now, when 6 percent are diagnosed with diabetes and 35 percent are obese.

Make no mistake: "Regularly exercising is not the same as being active," says Peter Katzmarzyk, Ph.D., Hamilton's colleague at Pennington, the nation's leading obesity research center. Katzmarzyk is referring to the difference between official exercise activity, such as running, biking, or lifting weights, and so-called nonexercise activity, like walking to your car, mowing the lawn, or simply standing. "A person may hit the gym every day, but if he's sitting a good deal of the rest of the time, he's probably not leading an overall active life," says Katzmarzyk.

You might dismiss this as scientific semantics, but energy expenditure statistics support Katzmarzyk's notion. In a 2007 report, University of Missouri scientists said that people with the highest levels of nonexercise activity (but little to no actual "exercise") burned significantly more calories a week than those who ran 35 miles a week but accumulated only a moderate amount of nonexercise activity. "It can be as simple as standing more," Katzmarzyk says. 

For instance, a "standing" worker—say, a sales clerk at a Banana Republic store—burns about 1,500 calories while on the job; a person behind a desk might expend roughly 1,000 calories. That goes a long way in explaining why people gain 16 pounds, on average, within 8 months of starting sedentary office work, according to a study from the University of North Carolina at Wilmington.

But calories aren't the only problem. In 2009, Katzmarzyk studied the lifestyle habits of more than 17,000 men and women and found that the people who sat for almost the entire day were 54 percent more likely to end up clutching their chests than those who sat for almost none of the time. That's no surprise, of course, except that it didn't matter how much the sitters weighed or how often they exercised. "The evidence that sitting is associated with heart disease is very strong," says Katzmarzyk. "We see it in people who smoke and people who don't. We see it in people who are regular exercisers and those who aren't. Sitting is an independent risk factor."

This isn't actually a new discovery. In a British study published in 1953, scientists examined two groups of workers: bus drivers and trolley conductors. At first glance, the two occupations appeared to be pretty similar. But while the bus drivers were more likely to sit down for their entire day, the trolley conductors were running up and down the stairs and aisles of the double-decker trolleys. As it turned out, the bus drivers were nearly twice as likely to die of heart disease as the conductors were.

A more recent interpretation of that study, published in 2004, found that none of the participants ever exercised. But the two groups did sit for different amounts of time. The analysis revealed that even after the scientists accounted for differences in waist size—an indicator of belly fat—the bus drivers were still more likely to die before the conductors did. So the bus drivers were at higher risk not simply because their sedentary jobs made them resemble Ralph Kramden, but also because all that sitting truly was making them unhealthy.

Hamilton came to call this area of science "inactivity physiology" while he was conducting studies to determine how exercise affects an enzyme called lipoprotein lipase (LPL). Found in humans as well as mice, LPL's main responsibility is to break down fat in the bloodstream to use as energy. If a mouse (or a man) doesn't have this enzyme, or if the enzyme doesn't work in their leg muscles, the fat is stored instead of burned as fuel.

Hamilton discovered that when the rodents were forced to lie down for most of their waking hours, LPL activity in their leg muscles plummeted. But when they simply stood around most of the time, the gene was 10 times more active. That's when he added an exercise session to the lab-rat routine and found that exercise had no effect on LPL. He believes the finding also applies to people.

"Humans sit too much, so you have to treat the problem specifically," says Hamilton. "The cure for too much sitting isn't more exercise. Exercise is good, of course, but the average person could never do enough to counteract the effect of hours and hours of chair time.

"We know there's a gene in the body that causes heart disease, but it doesn't respond to exercise no matter how often or how hard you work out," he says. "And yet the activity of the gene becomes worse from sitting—or rather, the complete and utter lack of contractile activity in your muscles. So the more nonexercise activity you do, the more total time you spend on your feet and out of your chair. That's the real cure."

"Your body adapts to what you do most often," says Bill Hartman, P.T., C.S.C.S., a Men's Health advisor and physical therapist in Indianapolis, Indiana. "So if you sit in a chair all day, you'll essentially become better adapted to sitting in a chair." The trouble is, that makes you less adept at standing, walking, running, and jumping, all of which a truly healthy human should be able to do with proficiency. "Older folks have a harder time moving around than younger people do," says Hartman. "That's not simply because of age; it's because what you do consistently from day to day manifests itself over time, for both good and bad."

Do you sit all day at a desk? You're courting muscle stiffness, poor balance and mobility, and lower-back, neck, and hip pain. But to understand why, you'll need a quick primer on fascia, a tough connective tissue that covers all your muscles. While fascia is pliable, it tends to "set" in the position your muscles are in most often. So if you sit most of the time, your fascia adapts to that specific position.

Now think about where your hips and thighs are in relation to your torso while you're sitting. They're bent, which causes the muscles on the front of your thighs, known as hip flexors, to contract slightly, or shorten. The more you sit, the more the fascia will keep your hip flexors shortened. "If you've ever seen a guy walk with a forward lean, it's often because of shortened hip flexors," says Hartman. "The muscles don't stretch as they naturally should. As a result, he's not walking tall and straight because his fascia has adapted more to sitting than standing."

This same effect can be seen in other areas of your body. For instance, if you spend a lot of time with your shoulders and upper back slumped over a keyboard, this eventually becomes your normal posture. "That's not just an issue in terms of how you look; it frequently leads to chronic neck and shoulder pain," says Hartman. Also, people who frequently cross their legs a certain way can experience hip imbalances. "This makes your entire lower body less stable, which decreases your agility and athletic performance and increases your risk for injuries," Hartman says. Add all this up, and a person who sits a lot is less efficient not only at exercising, but also at simply moving from, say, the couch to the refrigerator.

There's yet another problem with all that sitting. "If you spend too much time in a chair, your glute muscles will actually 'forget' how to fire," says Hartman. This phenomenon is aptly nicknamed "gluteal amnesia." A basic-anatomy reminder: Your glutes, or butt muscles, are your body's largest muscle group. So if they aren't functioning properly, you won't be able to squat or deadlift as much weight, and you won't burn as much fat. After all, muscles burn calories. And that makes your glutes a powerful furnace for fat—a furnace that's probably been switched off if you spend most of the day on your duff.

It gets worse. Weak glutes as well as tight hip flexors cause your pelvis to tilt forward. This puts stress on your lumbar spine, resulting in lower-back pain. It also pushes your belly out, which gives you a protruding gut even if you don't have an ounce of fat. "The changes to your muscles and posture from sitting are so small that you won't notice them at first. But as you reach your 30s, 40s, 50s, and beyond, they'll gradually become worse," says Hartman, "and a lot harder to fix."

So what's a desk jockey to do? Hamilton's advice: Think in terms of two spectrums of activity. One represents the activities you do that are considered regular exercise. But another denotes the amount of time you spend sitting versus the time you spend on your feet. "Then every day, make the small choices that will help move you in the right direction on that sitting-versus-standing spectrum," says Hamilton. "Stand while you're talking on the phone. It all adds up, and it all matters."

Of course, there's a problem with all of this: It kills all our lame excuses for not exercising (no time for the gym, fungus on the shower-room floor, a rerun of The Officeyou haven't seen). Now we have to redefine "workout" to include every waking moment of our days. But there's a big payoff: more of those days to enjoy in the future. So get up off your chair and start nonexercising.

Introduction

• Eating healthy consists of consuming a balanced diet of fruits, vegetables, whole grains, healthy oils, low fat dairy and lean animal or plant-based proteins. This balance is outlined in the United States Department of Agriculture's healthy foods pyramid. This pyramid acts as a basic guideline to eating in such a way that you promote a healthy body. Of course, this pyramid can be altered to fit your lifestyle (such as that of a vegetarian), but the same principles apply in getting the right mixture of carbohydrates, healthy fats and protein needed for the body to function correctly.

Weight Control

• When eating a balanced diet, one of the first ways that your body benefits is through weight control. According to the Centers for Disease Control, in 2006 alone, over 72 million Americans over the age of 20 were considered obese. Obesity is defined as a body mass index (BMI) score of 30 or more. Eating healthy helps prevent obesity in several ways. First, those who eat healthy tend to take in less calories during meals. Second, eating healthy ensures higher amounts of fiber (such as those found in fruits vegetables and whole grains). Fiber gives your body the sensation of feeling fuller longer, which reduces the overall intake of food during the day. Finally, eating healthy influences your metabolism, allowing you to burn more calories each day.

Heart Health

• A healthy diet replaces unhealthy fatty foods packed full of LDL (bad) cholesterol with foods that are full of HDL (good) cholesterol (such as olive oil or salmon). High levels of LDL cholesterol in the blood create plaque buildup in the blood vessels. This can lead to arterial hardening and heart disease. HDL cholesterol removes bad cholesterol from the bloodstream to the liver, where it can then be processed and removed from the body. A healthy diet is also high in fiber, which can help control the levels of bad cholesterol in the blood.

Blood Sugar

• Eating healthy also benefits your body by helping control your blood sugar levels. This is mostly achieved through eating healthy forms of carbohydrates. Eating foods full of sugar and other unhealthy forms of carbohydrates can quickly cause the levels of blood glucose to rise in your circulatory system. Although your cells need glucose to create energy, too much glucose can result in insulin resistance, known as diabetes. Insulin is an important hormone that unlocks the cell's ability to absorb glucose from the bloodstream. When the cells become resistant, they no longer can absorb the glucose from the blood. This causes the glucose levels to rise above healthy levels in the bloodstream, resulting in serious damage to the blood vessels.

Disease Prevention

• Eating healthy also helps the body prevent disease. Healthy foods, especially vegetables, tend to contain higher levels of phytochemicals. Pytochemicals are substances that increase your immune system's ability to fight diseases. Eating healthy also helps prevent conditions that promote disease. For example, according to the Mayo Clinic, by eating less fatty foods and increasing the amount of plant-based foods you consume, you can actually prevent certain cancers. Eating healthy can also help prevent heart disease, diabetes, strokes and even Alzheimer's disease.

Article extracted from :http://www.ehow.com/how-does_6650058_eating-healthy-good-body_.html

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For quality vitamin and mineral products from Swissgarde to supplement your diet visit: http://www.freewebs.com/natureandhealth/ourproducts.htm

As we age, many of us notice a loss of mental sharpness and think that this is just part of getting older, but aging cannot explain the current epidemic of severe mental deterioration. The fact is the human brain is highly susceptible to living in a modern 'developed' society. Poor lifestyle and diet, ongoing stress, smoking and environmental pollutants all damage fragile brain cells. Alcohol consumption and many pharmaceutical drugs can cause severe memory loss. More and more children are showing behavioral and learning difficulties linked to pollutant exposures, and such difficulties can persist into adulthood. Altzheimers has become so common it is now accepted as a 'dis-ease' of the elderly.

People who abuse their bodies through poor diet and lifestyle can experience mental fall-off as early as their 30's, and for many others the problems become really noticeable during their mid 40's. These people who perform the worst for their age group are at an increased risk of severe cognitive deterioration in later life, unless they make a commitment to rebuilding brain function.

The brain uses 20% of the body's energy. It requires constant oxygen which it receives from the bloodstream and uses approximately 25% of all oxygen inhaled. Brain physiology is highly complex and has the power to influence everything we do. 
 

The Brain and a Healthy Diet

A healthy diet that attends to the specific needs of the brain may help neurons to achieve the most desirable chemical balance naturally. The brain being a hungry organ depends first of all on a healthy liver and gastrointestinal tract to use food well: to properly absorb nutrients and deliver them to the brain, to remove toxins and to maintain proper immune system activity.

Because the brain cells are largely composed of fat, the right kinds of fat in the diet are one of the most critical elements in creating and maintaining brain health. The same precious Omega-3 fatty acids that promote healthy hearts can also help our brains. Primary sources of those health-giving fats are fatty cold-water fish including salmon, mackerel, anchovies, sardines, herring and Atlantic sturgeon. Eat fish a minimum of three times a week. Canola, olive and flax-seed oil are good plant sources of Omega-3 fatty acids, with flax seeds, which can also be ground and added to foods, being the supreme, most recommended source.

DHA, one of the Omega-3 fatty acids, is the primary structural fatty acid in the gray matter of the brain, which promotes communication between brain cells by allowing synapses to remain soft and functional. By helping build myelin sheaths around nerve fibers, DHA facilitates chemical message transmittal. It helps the brain monitor mood and memory as well. As a component of breast milk, DHA promotes higher intelligence in children.

The B-complex vitamins work in chorus to promote brain and immune system health by protecting nerve tissue against oxidation, enhancing memory and insulating nerve cells. Your body requires B vitamins to produce many neurotransmitters. Besides meat, there are many good vegetarian sources of B vitamins, including whole grain pasta, grains, rice, wheat germ and nuts.

Because the brain in made up largely of fatty acids, it is susceptible to oxidation damage caused by free radicals - highly reactive molecules that attack and damage cell membranes, protein and even our genetic code - and in doing so bring about age and 'dis-ease'. Antioxidants are nutrients which combat and neutralize free radicals. The primary weapons in this ongoing fight are vitamins C and E, carotenoids and the mineral selenium. Many foods are rich sources of antioxidants. Carotenoids are found in dark orange and dark green leafy vegetable, such as carrots, sweet potatoes, kale and spinach. Vitamin C is found in citrus fruits and vegetable like broccoli and peppers. Vitamin E is found in seeds and nuts as well as soybeans and vegetable oils. Selenium is present in seafood, grains and Brazil nuts. Supplementation or reinforcement of antioxidants is recommended since they are the major police force of the body, thought to deflect virtually all chronic 'dis-eases' including heart disease, cancer, cataracts, Parkinson's and the aging process itself.

Staying Healthy

Breakfast is the most important meal of the day. Start out the day with a meal that is low in fat, high in protein and low in carbs and sugar. This will help you achieve peak mental performance during the day. Specifically eat protein first and then complex carbohydrates in your meal. The goal is to have the amino acid L-Tyrosine found in protein-rich foods reach the brain first, followed by L-Tryptophan, an amino acid whose relaxing effects are strengthened by carbohydrates.

Caffeine can improve mental alertness but limit its use to prevent addiction. It can leave you with unpleasant withdrawal symptoms such as stress, anxiety and irritability, and can be detrimental to overall health. Alcohol slows brain function and should be avoided if high mental performance or concentration is required.

A lifestyle which includes ample relaxation time, meditation, proper exercise and plenty of sleep all help to regenerate and invigorate our mental state.

In short, the way we eat can not only help us be more intelligent, alert and successful in mental activities, but also more balanced in our emotions and behavior. The way to build a foundation for a healthy brain is with a healthy diet and supplementation.

Phosphatidylserine - phospholipid substance that is a major building block for brain membranes. Proven to boost energetic and electrical activity across the entire brain.

Phosphatidylcholine - found in soy products and lecithin. Readily converts to acetylcholine, the memory neurotransmitter in the brain.

L-Glutamine - used as an energy source by the brain and is converted into glutamic acid, essential for cerebral function, and GABA, an important neurotransmitter.

Acetyl L-Camitine - essential for converting fatty acids into metabolic energy, capable of readily crossing the blood brain barrier where it promotes the synthesis of acetylcholine.

Hyperzine A (club moss) - functions as a cholinesterose inhibitor which prevents the breakdown of acetylcholine.

Vinpocetine (periwinkle) - increases metabolism of the brain by increasing blood flow, increases the rate at which the brain cells produce ATP (energy) and speeds up the use of glucose and oxygen in the brain.

Co Q10 - plays a critical role in the production of energy in every cell of the body. Increases tissue oxygenation.

Ginko biloba - herb which increases blood flow and oxygen to the brain.

Gotu kola - herb which energizes the brain and increases alertness (great replacement for coffee drinkers). 

The author

Chuck Homuth 
. 
Chuck Homuth is a Florida licensed nutritional counselor
who owns and operates three Chuck's Natural Food Markets and 
the Vitamin Shoppe in the Tampa area, FL. (813) 980-2005.

Extracted from: http://www.cerebromente.org.br/n14/opinion/improving1.html

Garden egg, also known as egg plant is the fruit in season and for its lovers, either eating it raw or having steamed yam and... stew made with it is a delight. It comes in two colours, white and green.

In most African countries, this fruit is a highly valued delicacy and constituent of the African food. It also represents fertility and blessing and thus, not uncommon to find it served during wedding ceremonies in some communities across the African Continent.

No wonder, the Igbo Community in Nigeria can hardly do without eating garden eggs because of the health benefits derived from it.

Botanically called Solanum Melongena, garden egg is an economic flowering plant belonging to the family Solanaceae and widely distributed throughout the temperate and tropical regions. Members are mostly herbaceous plants, and the fruit is berry and the seeds have large endosperm and are grown mainly for food and medicinal purposes.

The fruit is very healthful and among its health benefits are its ability to reduce cholesterol due to the fact that it is very low in calories.

While speaking on the benefits of garden eggs, the Deputy Provost Graduate Administration, Federal College of Complimentary and Alternative Medicine, Ikosi, Ketu, Lagos, and Physician/Consultant Acupunturist at Green Leaves Clinic and Acupunture Centre, Ilasamaja, Lagos, Dr Ndubuisi Nwakakwa, said that garden egg is low in calories which makes it wonderful and helpful for reducing cholesterol. “A high level of blood cholesterol level, more particularly low-density lipoprotein cholesterol, is a primary risk factor for cardiovascular diseases such as stroke and heart disease and garden egg has the power of reducing these risks”.

Adding: “When compared to apples and oats, garden egg plant is more helpful for reducing cholesterol. This means that eating garden egg is better at reducing blood cholesterol than apple.

“Also Garden egg contains in raw form 15 calories per 100g but this rises when dried. When cooked in oil, it contains more than 300 calories due to absorption of extra fat”, Nwakakwa said.

In addition, he said: “Even though garden egg is generally said not to contain huge amount of

protein and other nutrients, it is low in sodium and very rich in high dietary fibre. It is also high in potassium, a necessary salt that helps in maintaining the function of the heart and regulates blood pressure”.

The Consultant Acupunturist said that garden egg is also rich in some nutrients. “Being a member of vegetable family, it contains nutrients that include beta carotene, vitamins B6, E and folate, calcium, iron and magnesium fibre”.

According to Nwakakwa, garden egg is good for sight as it has positive effects on visual functions. It is also excellent for weight reduction.

“Its consumption may be of great benefits to glaucoma patients”, he said.

A study conducted by some experts, S.A Igwe, Dora Akunyili and C. Ogbogu, published in the 2003 issue of the Journal of Ethnopharmacology on “Effects of Garden Egg on some Visual Functions of Visually Active Igbos of Nigeria”, found that eating plenty of garden egg can help to lower eye pressure in persons with glaucoma.

For weight reduction, “This is the perfect recipe for achieving weight loss within a short period of time because it is very low in calorie content, and it is why experts are encouraging people that want to lose weight to eat more of its fresh form just as they say that people that are told to protect their heart against cholesterol effects should make it their delight”, said Nwakakwa.

By Bukola Fatogun

Extracted from http://www.compassnewspaper.com

Stiletto Heels, Uber Skinny Jeans, Heavy Bags- What NOT to Wear :One of the biggest fashion faux pas is wearing fashion that cause pain

By DENNIE HUGHES

Thanks to the towering stilettos being introduced this season, there were a multitude of models wiping out on the runways. Just check out YouTube to see some of the carnage. 

But crazy-high heels aren't the only treacherous fall trend: Such fashion must-haves as sewn-on jeans, hefty handbags, and oversize jewelry can also play havoc with your health. "All that squeezing, balance shifting, and heavy lifting can really take a toll on your body," says Bob Emery, Dr. P. H., an associate professor of occupational health at the University of Texas Health Science Center at Houston. Fashionistas need not despair, though. A few minor adjustments to this year's looks can keep you in style— and out of the doctor's office. 

Designer Don't
Sky-High Stilettos
"This year's heels are taller than ever and offer less support— and the higher the heel, the more damage that can occur," says New York City podiatrist Johanna Youner, D. P. M. Over time, the extra weight on your forefoot can lead to pinched nerves and joint problems such as bunions or hammertoes (sexy, huh?). "I've also seen women who literally fell off their shoes, fracturing their foot or spraining their ankle," Youner says. 

Fashion Do Stick with a two-or three-inch heel and a rounded or open toe. This will distribute your weight more evenly and make room for swollen tootsies. "Instead of spindly stilettos, look for wedges, platforms, or thick, stacked heels—as well as a firm back or straps to keep your foot secure in the shoe," Youner says. For extra shock absorption, consider having a leather outsole replaced with a rubber one, and adding a thin gel or foam insole, such as Dr. Scholl's for Her ball-of-foot cushions.

Designer Don't
Skin-Tight Jeans
"Super-skinny jeans won't crush your organs the way corsets did, but they can irritate your skin and trap moisture, which can set you up for a yeast infection," says Elizabeth Kavaler, M. D., a urologist in New York City. A stiff denim crotch seam can also cause pelvic muscles to clench (in an effort to "push" the fabric away), making urination difficult. 

Fashion Do Choose skinnies made of stretch denim in a breathable cotton or linen, and make sure the seams are soft and pliable. When trying them on, take a seat: If you feel the need to unfasten, try another size or style. Looser boyfriend jeans or trouser jeans won't make you feel like a sausage in too-tight casing. 

Designer Don't
Monstrous Bags
The potential side effects of enormous arm candy: a stiff neck and shoulders and a pounding headache. Carrying a heavy shoulder load also restricts blood flow to one side of the body, causing muscle strain. 

Fashion Do With all the hardware, today's average bag can weigh 10 pounds empty. Look instead for smaller sizes in lightweight materials like silk, cotton, or nylon. Padded wide or short straps or longer straps worn diagonally across the chest can spread out the load on your shoulder. A bag with many compartments will distribute weight more evenly (and keep your stuff from pooling in one spot). And unless you want to develop a hunch, be sure to switch arms frequently. 

Designer Don't
Oversize Earrings
Wearing doorknockers can cause the holes in your earlobes to stretch or tear. Once that happens, the lobes may not heal on their own—then, to repair the damage your only option is cosmetic surgery (read: not covered by insurance) to remove excess tissue and stitch the hole shut. 

Fashion Do "Limit heavy chandeliers to only a couple of hours at a time, and never wear them around little kids, who tend to pull on earrings, which can speed up the tearing process," says John Canady, M. D., professor of plastic surgery at the University of Iowa. If you can't give up bigger, eye-catching styles, try lighter hoops, mesh metals, and wooden or plastic beads instead of heavy stones. For extra support, swap skinny ear wires for post styles that come with large plastic backs.

(Extracted from : http://www.womenshealthmag.com/health/fashion-hazards )

If you are a person that pays attention to your health you should know we are in the middle of a health war and it looks like the enemy is winning. Cancer is now the number one cause of death in the United States, obesity is at an all time high, and we are identifying diabetic teenagers on a regular basis.  Young adults with heart disease are the norm. We are taking medications that are supposed to help us (which they do) but they have side effects which are breaking down our bodies and preventing us from achieving optimal health.

The food we eat is a mess as well. You need to look into high fructose corn syrup, aspartame, MSG and you’ll see what I mean. There’s a reason you can’t eat just one French fry or one potato chip, these chemical laced foods are designed to keep you eating. Your body doesn’t recognize chemicals, it cannot properly digest them  so it stores it as fat, which may lead to the accumulation of free radicals which could be one of the reasons cancer is killing so many of us. I also feel these chemicals are the catalyst for our obesity issues. As I stated before, your body stores these chemicals as fat. Your body pulls these chemicals away from your major organs and surrounds it with fat and water.

These days so many people have trouble losing that last 10-12 lbs. When we are eating food that has more chemicals than nutrients there is no wonder we are obese and full of disease.

As bad as all this sounds there is good news. We can rid our bodies of toxins, we can fill our bodies with nutrients, we can lose those stubborn 10-12lbs. Nutritional cleansing is the key. Many of you may not be familiar with Nutritional Cleansing.

Many cleanses deal with cleansing specific organs. Nutritional cleansing works at a cellular level, so we’re talking about cleansing your entire body from head to toe. Many cleanses require you to fast.  Nutritional cleansing programs REQUIRE you to eat. Many cleanses help you to lose weight but in the process you may lose muscle. With nutritional cleansing you may lose the weight while you gain lean muscle. The most powerful component of nutritional cleansing is the replenishing aspect. ALL cleanses remove toxins from your bodies; however, when your body is still lacking the proper nutrients your body is not capable of truly taking care of itself. What nutritional cleansing does is not only cleanse the body but it also provides the body with vital nutrients which also enables the body to function at its highest level, which in turn helps the body to fight off disease and stay healthy and keep you feeling great.

I interviewed former World Series Champion Sean Wooten, listen as he discusses the powerful benefits of nutritional cleansing.

Post by Ken Coward in Elev8 Original on May 26, 2010 at 6:56 pm

http://elev8.com/health/kencoward/its-time-to-give-nutritional-cleansing-a-try/

Banana health benefits are comparable to any other type of fruit. In fact, bananas have several positive benefits that many other fruits do not have. These yellow-skinned fruits are ideal for health because they have a sweet taste that most people enjoy. Because of this, it is easy to implement bananas into a daily diet. Bananas are also convenient because you can carry them with you whenever you are in a hurry. Knowing the banana health benefits and the other positive things that bananas can be used for will likely give you a new appreciation for this popular fruit.

A Banana a Day… Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away. The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts. Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. All of these factors combined make the banana a “super food” that is an integral part of a healthy daily regimen.

Bananas Provide Energy Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half. Bananas are also ideal for eating during that midday lull when you feel tired and sluggish.Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine. Potassium is Vital for Performance Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.

Bananas Promote Bowel Health One of the banana health benefits is that they can help stop constipation. Bananas have a certain type of fiber that helps to restore and maintain regular bowel functions. Instead of using laxatives that might have chemicals or other synthetic substances, bananas are a natural source for lessening the effects of constipation without causing other bowel problems such as diarrhea.

Bananas Can Lift Your Spirits Bananas have a chemical called tryptophan – the same chemical that turkey contains. This mood regulating substance contains a level of protein that helps the mind relax so you feel happier. According to Bananasaver.com, people suffering from depression often report feeling better after eating a banana.

Eat a Banana during Your Monthly Visitor Instead of taking pills designed to reduce your menstrual pains, bananas can be a great help. As stated on Bananasaver.com, bananas have a level of vitamin B6 that helps to regulate blood glucose level and help your overall mood. Increase Your Brain Power with Bananas In addition to banana health benefits, they can also help you with your mind. Bananasaver.com discusses a study with 200 students who were asked to eat one banana three times a day - breakfast, recess and lunchtime – along with their normal meals. What they found was that the potassium in the bananas boosted their brainpower and made them more alert during their classes while they followed the regimen.

Eat Bananas after a Night of Partying The natural ingredients in bananas and their ability to replenish the body’s vitamins make them an ideal way to reduce the effects of a hangover. Put a couple bananas in the blender with some plain yogurt and add some honey to sweeten the taste. The fruit tends to calm the stomach and the honey helps to restore the blood sugar levels to normal. Similarly, bananas can help people who are trying to quit smoking. The B vitamins and other minerals that they contain reduce the physical and psychological effects of nicotine withdrawal.

Bananas are Great for Pregnant Women Because of their calming properties, pregnant women often eat bananas to combat their morning sickness. In addition, they also help to replenish the body and restore a healthy blood glucose level. In addition, they also help regulate a pregnant woman’s temperature, although this is mostly used in other cultures that rely more heavily on natural cures.

Rub the Peel on Mosquito Bites Before you throw those peels away, rubbing the inside of it along a mosquito bite will help reduce the itching and swelling that is normally associated with these types of bites. You might even find that it works better than the creams or medications you find at the drugstore.

Bananas Help Soothe Ulcers As a way to prevent and treat ulcers, bananas help to reduce the acidity that some foods can leave in the stomach. They help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health as well. Since they help to neutralize acidity, they are also a great way to get rid of heartburn. They act as a natural antacid and they quickly soothe the burn.

Bananas are Rich in Iron For people suffering from a deficiency in iron, bananas help to give your body the iron that it needs. As a result, they help promote hemoglobin production so your blood can clot faster in case of a cut or serious injury.

Banana Peels are Good Fertilizer Bananas can also benefit your garden. Instead of throwing the peels away, banana peels are ideal fertilizer for gardens and soils. Rose bushes benefit a great deal from the peels. If you have a certain plant that you want to blossom, simply bury a few peels next to it by the roots. In a few weeks, the plant will be huge.

Peels Can Be Used to Treat Warts The outside of the banana peel also has healing and beneficial properties for the human body. If you have a wart on your foot, wrapping a banana peel around your foot so that the exterior of the peel rubs against the wart will help it go away in a matter of time. To keep the peel in place, you can wrap tape around it for better results.

With all of the banana health benefits, it is easy to see why they are such a popular fruit. In many ways, their benefits are far greater than that of other fruits. They not only have more vitamins and minerals than some other choices, they also taste great and are easy to eat. However, having a diet that consists of only bananas as your fruit each day is not healthy and it can even be harmful to your health. Try to include several of your favorite fruits throughout the week because each of them has different advantages for your body. If you do not normally include bananas or any other fruit in your daily routine, find some ways to include fruit in your diet in order to improve your health and overall well-being.

(Article extracted from http://www.lifescript.com/Body/Food/Good-foods/14_Banana_Health_Benefits_You_Might_Not_Know_About.aspx )

General recommendations for prevention of insomnia include the following:

• Work to improve your sleep habits.
• • Learn to relax. Self-hypnosis, biofeedback and relaxation breathing are often helpful.
  • Control your environment. Avoid light, noise, and excessive temperatures. Use the bed only to sleep and avoid using it for reading and watching TV.Sexual activity is an exception.
  • Establish a bedtime routine. Fix wake time.

• Avoid large meals, excessive fluid intake, and strenuous exercise before bedtime and reduce the use of stimulantsincluding caffeine and nicotine.
• If you do not fall asleep within 20 to 30 minutes, try a relaxing activity such as listening to soothing music or reading.
• Limit daytime naps to less than 15 minutes unless directed by your doctor.
• • It is generally preferable to avoid naps whenever possible to help consolidate your night's sleep.
  • There are certain sleep disorders, however, that will benefit from naps. Discuss this issue with your doctor.

Today's warp-speed doctors' office visits rarely address all of your Q's, which is why it's more critical than ever to be in tune with your body—it can help yield some important insight.

Here's what to look for:

Photo: Guess ?

Mouth

White tongue coating

Could mean: You have a yeast infection—the oral type, that is. Your mouth maintains a fine yeast-bacteria balance, but when foreign stuff (think: antibiotics) throws that out of whack, the yeast portion grows unchecked and coats your tongue. A prescription antifungal rinse should clear things up. If it doesn't, revisit your doc.

Inflamed gums

Could mean: You're knocked up. "Your dentist is often the first to know,. "Swollen gums are one of the early side effects of the hormonal changes that come with pregnancy." If your gums are puffy or bleed when you floss—and your period is late—it may be time to take a pregnancy test.

Your guide to a perfect smile.

Cracked mouth corners

Could mean: You're vitamin deficient, says a dermatologist . ("Otherwise," , "you're a big lip licker. Stop that!") A lack of B vitamins— specifically, B2, B6, and folic acid—can dry out the sensitive skin on the outer corners of your mouth, causing unseemly cracks on your kisser. Adding nutrient-rich eats such as leafy greens and watermelon to your regular diet should smooth out any rough patches.

Eyes

Sparse outer eyebrows

Could mean: Your thyroid isn't pumping out enough hormones, More than 27 millionpeople have thyroid disorders, and eight out of 10 of those are women. The right prescription meds should get your hormones—and brows—back on track.

Dark under-eye circles

Could mean: You have allergies. Nasal congestion from allergies can dilate and darken the veins around your eyes and nose. Once you pinpoint and treat your allergen culprits—often with OTC meds—your under-eye shadows should fade.

Hair

Thinning hair

Could mean: You have a thyroid issue. If you've been noticing more breakage when you blow-dry, head to your Doctor. for a thyroid test. Brittle hair can also be a sign of malnourishment—specifically, deficiencies in omega-3 fatty acids and vitamin A. So for the love of your hair (and your health), steer clear of any lownutrient crash diets.

Skin

Brown splotches

Could mean: You've had a self-tanner mishap... or you have a benign condition called melasma that's often associated with oral contraceptives. Doctors aren't sure why some birth-control pills cause these dark patches on the forehead, cheeks, or upper lip, but they do know UV exposure makes them worse. Your M. D. might recommend a hydroquinone cream.

Small yellow bumps

Could mean: You're looking at fat deposits caused by high cholesterol. The yellowish bulges can appear anywhere (yes, on thin people too) but are most common on the knees, elbows, hands, and feet. Make an appointment with your doc for a simple blood cholesterol test.

A rash on your rump

Could mean: Celiac disease, which is triggered by eating gluten, can manifest itself as an itchy red rash or blisters on your derriere. Ten to 15 percent of people with gluten intolerance get this inflammation, which can also appear on your elbows and knees, says a cosmetic dermatologist . Fortunately, once you cut pasta, wheat bread, and other gluten sources from your diet, you'll kick the butt blisters too.

Build a better backside with this leg and booty-busting workout.

Nails

Brittle nails

Could mean: Your frail nails might indicate nutritional deficiencies like low calcium, vitamin D, or zinc, says a dermatologist . Sporting nude nails more often and maintaining a balanced diet may help. Or you can try soaking your nails in water for five minutes at night before moisturizing them with an alpha hydroxy cream

A Presidency source, who disclosed these on Tuesday, said the Yar'Adua family members held a crucial meeting in Abuja on Monday night.

Turai's role in the Yar'Adua health saga, the controversy that attended the manner of his return and his incommunicado were reportedly discussed.

The source said that 15 family members attended the meeting.

The source said, "Members of the family are particularly bothered that since the President took ill, they have been denied access to him in spite of the strong biological links they have with him."

Besides, family members are concerned about the image of the family, going by the controversy his health has generated.

It was learnt that they expressed deep worry about the full restoration of all the privileges of the President against the backdrop of the actions of some individuals, which tended to smear him his reputation.

Meanwhile, fresh indications have emerged that the Acting President may have extracted a promise to see the ailing President from Turai and her clique.

It was gathered that the Acting President made another move to see his boss on Saturday without success.

The aides of the President were said to have told the Acting President that he would see the President soon.

However, no date was given.

Jonathan had made not less than three moves to see his boss without success since Yar'Adua returned last Wednesday

A Presidency source, who disclosed these on Tuesday, said the Yar'Adua family members held a crucial meeting in Abuja on Monday night.

Turai's role in the Yar'Adua health saga, the controversy that attended the manner of his return and his incommunicado were reportedly discussed.

The source said that 15 family members attended the meeting.

The source said, "Members of the family are particularly bothered that since the President took ill, they have been denied access to him in spite of the strong biological links they have with him."

Besides, family members are concerned about the image of the family, going by the controversy his health has generated.

It was learnt that they expressed deep worry about the full restoration of all the privileges of the President against the backdrop of the actions of some individuals, which tended to smear him his reputation.

Meanwhile, fresh indications have emerged that the Acting President may have extracted a promise to see the ailing President from Turai and her clique.

It was gathered that the Acting President made another move to see his boss on Saturday without success.

The aides of the President were said to have told the Acting President that he would see the President soon.

However, no date was given.

Jonathan had made not less than three moves to see his boss without success since Yar'Adua returned last Wednesday