Tag Archives: calcium

How to avoid Menopausal Problems

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Margaret Mead, Anthropologist, did some of her most exciting work when she was well past her fifties. She says: “There is no greater creative force in the world than the menopausal woman with zest.”

Menopause can be a time of great exuberance for many women. To feel a sudden sense of freedom is natural with concerns about pregnancy, unfettered by monthly periods, or the anxiety of starting a career, as though the rest of your life is truly your own.

However, the body goes through some physical changes during the period of menopause that can take the zest out of the best. Hot flashes, mood swings, and insomnia are the most common symptoms many women experience during this time. Many women
believed for many years, including their doctors, that the discomfort of menopause was an inevitable part of the process. But it doesn’t have to be that way. Many of the problems of menopause can be controlled or even eliminated by eating the right foods, says Isaac Schiff, MD. Chief of obstetrics and gynecology at Massachusetts General Hospital in Boston and author of Menopause.

Now that many women worry about the risk of treating their menopausal symptoms with hormone replacement therapy (HRT), diet is more important than ever.

Changes in hormonal production
When a woman approaches menopause, her ovaries begin to produce less of the female hormones estrogen and progesterone.
At some point, the production of these hormones starts to be so little that menstrual periods stop, and the physical problems, like hot flashes and mood swings begin.

Even more serious are some of the long-term changes in the body caused by low hormone levels. For example, a woman’s cholesterol levels is regulated by estrogen. When estrogen production get lower, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones become thin and weak, a condition called osteoporosis.

“Getting enough calcium before, during and after menopause is one of the most important things a woman can do to prevent possibly disastrous bone fractures”, says Dr. Utian.

Soy foods can make a difference at this point, because there is some evidence that the phytoestrogens in soy play an active role in helping bones keep their calcium. Holding on to calcium is important because many women don’t get anywhere near enough of this important mineral. On average, women between ages 20 and 50 get about 600 mg per day, and women past menopause get only about 500 mg per day.

Scientist at the National Institutes of Health recommend that women during their childbearing years are getting at least 1000 mg of calcium per day. Women past menopause should aim for 1,500 mg per day.

Most women can get plenty of calcium from their diets. For example, 1 cup of fat-free milk contains 302 mg of calcium, or 30% of the Daily Value (DV). An 8-ounce serving of yogurt has 415 mg or 41% of the DV, and 3 ounces of salmon has 181 mg, or 18% of the DV.

During many years, many women replaced their estrogen levels with synthetic hormones,as they thought it was a cure for everything; from hot flashes to high cholesterol. But in 2002, new research found that the hormones may actually increase the risk of heart disease. This led the National Institutes of Health and the American Heart Association to advice women not to take HRT to lower cholesterol or for the prevention of a heart attack.

According to the Nurses’ Health Study, postmenopausal women who have had a heart attack or have been diagnosed with heart disease and have been on HRT for less than a year have a 25% higher risk of another heart attack or dying from heart disease than similar women who never have been on hormone therapy.

Although HRT still has advantages, such as protecting bones and easing problems in menopause, many women are looking for alternatives, and they’re finding them in their own kitchens. Even women who do take HRT may find that making small adjustments to their diet will give them extra relief.

Protection from Soy Food Since many of the problems of menopause are caused by low levels of estrogen, it makes sense that replacing some of the estrogen will make women healthier. Scientists have found that certain foods – most importantly, soy foods such as tofu and tempeh – contain large amounts of phytoestrogens, plant compounds that act very much like the natural hormone.

In Asian countries, where women eat a lot of soy foods, only about 16% have problems with menopausal discomfort. In fact, there isn’t even a word in Japanese for “hot flash”.

“Of course it’s always better to reach for the food, rather than the supplement”, says Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale University School of Medicine and author of A Woman’s Guide to Menopause and Perimenopause. Dr Minkin recommends getting two servings of soy a day, such as a glass of soy milk and a serving of tofu. Or you could have a bowl of miso soup, which is flavored with a condiment made from soybeans and salt.

Soy is also very important for protecting the heart, since a woman’s risk for heart disease rises after menopause. Research has shown that eating more soy foods can help bring down cholesterol levels and the risk for heart disease.

Of course, when you’re eating more soy foods, you’re automatically eating less saturated fat, and this can also help keep cholesterol levels down. “Women approaching menopause and those who are already menopausal, should concentrate on having the heart-healthiest diet,” adds Wulf H. Utian, MD, PhD, chairman of the department of reproductive biology at Case Western Reserve University in Cleveland. “It’s one of the most important issues they face because of menopause.”

For an alternative to soybeans,you can try eating black beans to reduce your hot flashes. They contain about the same amount of phytoestrogens, and they can be cooked into great-tasting soups or sprinkled into salads.

Feel better with Flaxseed In addition to soy, it’s a good idea to add flaxseed to your diet, Dr. Minkin says. Flaxseed is also a phytoestrogen that help relief hot flashes and sleep problems, the two complains Dr. Mirkin hears the most often from her patients going through menopause. Flaxseed also contains a large amount of lignans that may have antioxidant properties. which means they’ll help menopausal women fight cancer. Of all the plant foods that contain lignans, flaxseed contains the most, at least 75 times more than other foods.

Add a tablespoon of ground flaxseed to your cereal or on top of your salads, or bake it into bread or muffins.You don’t need a lot of flaxseed to get the benefits, Dr Minkin add.

Herbal Relief Dr. Minkin has found that taking 20 mg of the herb black cohosh helps her patients with menopausal problems. Because the United States doesn’t regulate herbal products, she recommend buying the German brand Remifemin. Herbal products are regulated in Germany, and you’ll know that you’re actually getting what’s on the label.

While the jury is still out on whether or not black cohosh is an effective treatment for menopausal symptoms, it wouldn’t hurt to try the herb and see if it works for you.

Turn down the Heat
There are some classic triggers for hot flashes. Here’s how to avoid them and stay cool. Pass on hot foods. When it comes to temperatures and spiciness, hot foods are likely to bring on a hot flash, DR. Minkin says. It’s a good idea to avoid hot beverages like hot soup or coffee. The same goes for spicy foods, such as Chinese or Mexican food.

Avoid red wine
If you’re going to drink, keep in mind that red wine is a classic trigger of hot flashes, says DR. Minkin. White wine isn’t as bad, so it may be a better choice.

Dress for indulgences.
If you really want to indulge in a spicy meal or drink a glass of red wine, prepare for a hot flash by dressing in layers. Wear a cardigan over something light so you can take off the top layer and cool off, Dr. Minkin suggests. If you’re at a restaurant, you may look for a table near a cool air vent or ask to sit away from the hot kitchen.

Doctor’s Advice
Menopausal symptoms such as hot flashes and sleep problems are certainly bothersome, but they’re small compared with the higher risk of breast cancer and cardiovascular disease menopausal women face, says Jay Kenney PhD. RD, director of nutrition research and educator at the Prilikin Longevity Center and Spa in Aventura, Florida.

Luckily, doing all of the things that protect you from cancer and heart disease will also help with your menopausal symptoms.So add some soybeans to your diet, and eat more whole grains, fruits, vegetables, and legumes. “The more the merrier,” he says. “You can certainly eat beans everyday. Have chili one day, black beans soup the next, a salad with garbanzo beans the next.

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Related Articles – calcium, cholesterol level, estrogen, hormonal production, hot flashes, insomnia, menopausal problems, soy foods,

How to Overcome Menopausal Problems

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Menopause can be a time of great exuberance for many women. To feel a sudden sense of freedom is natural with concerns about pregnancy, unfettered by monthly periods, or the anxiety of starting a career, As though the rest of your life is truly your own.

Anthropologist Margaret Mead, who did some of her most exciting work when she was well past her fifties,says: “There is no more creative force in the world than the menopausal woman with zest,”.

Nevertheless, the body does undergo some physical changes during menopause that can take the zest out of the best. Some of the symptoms many women experience around this time are hot flashes, mood swings, and insomnia. Many women ( and their doctors ) assumed for years that the discomfort of menopause was an inevitable part of the process. But it doesn’t have to be that way.
Many of the problems of menopause can be controlled or even eliminated by eating the right foods, says Isaac Schiff, MD. Chief of obstetrics and gynecology at Massachusetts General Hospital in Boston and author of Menopause.

Diet is more important than ever now that many women worry about the risk of treating their menopausal symptoms with hormone replacement therapy (HRT).

Shifts of hormonal production
As a woman approaches menopause, her ovaries begin to produce less of the female hormones estrogen and progesterone. At some point, the production of these hormones begin to be so little that menstrual periods stop, and the physical problems, such as hot flashes and mood swings begin.

Some of the long-term changes in the body caused by low hormone levels, are even more serious.Estrogen, for example, regulates a woman’s cholesterol levels. When estrogen production goes down, cholesterol rises. Which causes many women to have the risk of heart disease, after they have passed menopause. Estrogen also plays a role in keeping a woman’s bones full of calcium. When estrogen levels drop, the bones lose calcium at a very fast rate. Unless women take care to get extra calcium in their diets, their bones become thin and weak, a condition called osteoporosis.

“Getting enough calcium before, during and after menopause is one of the most important things a woman can do to prevent possibly disastrous bone fractures”, says Dr. Utian.

Here soy foods can make a difference, because there is some evidence that the phytoestrogens in soy play an active role in helping bones keep their calcium. Holding on to calcium is important because many women don’t get anywhere near enough
of this important mineral. on average, women between ages 20 and 50 get about 600 mg per day, and women past menopause get only about 500 mg per day.

Scientist at the National Institutes of Health recommend that women in their childbearing years get at least 1000 mg of calcium per day. Women past menopause should aim for 1,500 mg per day.

Most women can get plenty of calcium from their diets. For example, 1 cup of fat-free milk contains 302 mg of calcium, or 30% of the Daily Value (DV). An 8-ounce serving of yogurt has 415 mg or 41% of the DV, and 3 ounces of salmon has 181 mg, or 18% of the DV.

For years, many women replaced their estrogen levels with synthetic hormones,thinking
it was a cure for everything, from hot flashes to high cholesterol. But in 2002, new research
found that the hormones may actually increase the risk of heart disease, which led the
National Institutes of Health and the American Heart Association to advice women not
to take HRT to lower cholesterol or prevent a heart attack.

according to the Nurses’ Health Study, postmenopausal women who have had a heart
attack or have been diagnosed with heart disease and have been on HRT for less than
a year have a 25% higher risk of another heart attack or dying from heart disease than
similar women who never have been on hormone therapy.

Although HRT still has advantages, such as protecting bones and easing problems in
menopause, many women are looking for alternatives, and they;re finding them in their
own kitchens. Even women who do take HRT may find that making small adjustments
to their diet will give them additional relief.

Protection from Soy Food
Since many of the problems of menopause are caused by low levels of estrogen,
it makes sense that replacing some of the estrogen will make women healthier.
Scientists have found that certain foods – most importantly, soy foods such as tofu and
tempeh – contain large amounts of phytoestrogens, plant compounds that act very much
like the natural hormone.

In Asian countries, where women eat a lot of soy foods, only about 16% have problems
with menopausal discomfort. In fact, there isn’t even a word in Japanese for “hot flash”.

“Of course it’s always better to reach for the food, rather than the supplement”, says
Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale
University School of Medicine and author of A Woman’s Guide to Menopause and
Perimenopause. Dr Minkin recommends getting two servings of soy a day, such as
a glass of soy milk and a serving of tofu. Or you could have a bowl of miso soup,
which is flavored with a condiment made from soybeans and salt.

Soy is also very important for protecting the heart, since a woman’s risk for heart disease rises after menopause. Research has shown that eating more soy foods can help bring down cholesterol levels and the risk for heart disease.

Of course, when you’re eating more soy foods, you’re automatically eating less saturated
fat, and this can also help keep cholesterol levels down. “Women approaching menopause
and those who are already menopausal, should concentrate on having the heart-healthiest
diet,” adds Wulf H. Utian, MD, PhD, chairman of the department of reproductive biology
at Case Western Reserve University in Cleveland. “It’s one of the most important issues
they face because of menopause.”

For an alternative to soybeans,you can try eating black beans to reduce your hot flashes.
They contain about the same amount of phytoestrogens, and they can be cooked into great-tasting soups or sprinkled into salads.

Feel better with Flaxseed
In addition to soy, it’s a good idea to add flaxseed to your diet, Dr. Minkin says.
Flaxseed is also a phytoestrogen that help relief hot flashes and sleep problems, the two
complains Dr. Mirkin hears the most often from her patients going through menopause.
Flaxseed also contains a large amount of lignans that may have antioxidant properties.
which means they’ll help menopausal women fight cancer.
Of all the plant foods that contain lignans, flaxseed contains the most, at least 75 times
more than other foods.

Add a tablespoon of ground flaxseed to your cereal or on top of your salads, or bake it
into bread or muffins.You don’t need a lot of flaxseed to get the benefits, Dr Minkin add.

Herbal Relief
Dr. Minkin has found that taking 20 mg of the herb black cohosh helps her patients with menopausal problems. Because the United States doesn’t regulate herbal products, she recommend buying the German brand Remifemin. Herbal products are regulated in Germany, and you’ll know that you’re actually getting what’s on the label.

While the jury is still out on whether or not black cohosh is an effective treatment for menopausal symptoms, it wouldn’t hurt to try the herb and see if it works for you.

Turn down the Heat
There are some classic triggers for hot flashes. Here’s how to avoid them and stay cool.
Pass on hot foods. When it comes to temperatures and spiciness, hot foods are likely
to bring on a hot flash, DR. Minkin says. It’s a good idea to avoid hot beverages like hot
soup or coffee. The same goes for spicy foods, such as Chinese or Mexican food.

Avoid red wine If you’re going to drink, keep in mind that red wine is a classic trigger
of hot flashes, says DR. Minkin. White wine isn’t as bad, so it may be a better choice.

Dress for indulgences.
If you really want to indulge in a spicy meal or drink a glass of red wine, prepare for
a hot flash by dressing in layers. Wear a cardigan over something light so you can take
off the top layer and cool off, Dr. Minkin suggests. If you’re at a restaurant, you may
look for a table near a cool air vent or ask to sit away from the hot kitchen.

Doctor’s Advice
Menopausal symptoms such as hot flashes and sleep problems are certainly bothersome,
but they’re small potatoes compared with the higher risk of breast cancer and
cardiovascular disease menopausal women face, says Jay Kenney PhD. RD, director
of nutrition research and educator at the Prilikin Longevity Center and Spa in Aventura,
Florida.

Luckily, doing all of the things that protec you from cancer and heart disease will also
help with your menopausal symptoms, so add some soybeans to your diet, and eat
more whole grains, fruits and vegetables, and legumes.
“The more the merrier,” he says. “You can certainly eat beans everyday.
Have chili one day, black beans soup the next, a salad with garbanzo beans the next.

BLOOD PRESSURE CONTROL

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High blood pressure is often called “the silent killer”. But although high blood pressure works quietly, it’s frequently deadly. Since high blood pressure usually causes no symptoms, you might not even know that you have it until you develop a serious health problem.

“High blood pressure is just a reflection of a cardiovascular system that’s about to burst internally”, says John A. McDougall, MD, medical director of the McDougall Program in Santa Rosa, California, and author of “The McDougall Program for a Healthy Heart.” But if you eat a good diet – lots of fruits and vegetables and whole grains versus rich foods – you can
help to change all that,” he says.

According to the National Institute of Health, nearly one in three adults has high blood pressure.
By eating a healthy diet, you can make sure that you will not be one of them.

Hypertension
Your blood pressure can vary during the course of the day, even from minute to minute. Your heart pumps blood throughout your body through a system of arteries.With every heart beat a new wave of blood is sent out and your blood pressure goes up. This is your systolic blood pressure. Between beats, your heart briefly relaxes and the pressure subsides.
This is your diastolic blood pressure. When you have your blood pressure tested, you’re given two numbers ( your systolic over your diastolic ) measure in millimeters of mercury (mm Hg).A sample blood pressure might be 135/68 mm Hg.

All your organs depend on a reliable blood flow that courses through your delicate “plumbing”.When you develop chronic high blood pressure, or hypertension, trouble follows.

High-pressure blood whooshes through the arteries with damaging force. Your heart has to struggle harder to push out the blood, and it may grow enlarged and unable to bear the extra strain. Your arteries, which should be elastic and flexible, may more rapidly grow stiff and narrow. They may deliver less blood to your organs, and a blood clot can more readily get “stuck” and totally block the flow, causing a heart attack.

In most cases, doctors don’t know the exact cause of high blood pressure. But they do know the preventable lifestyle factors that increase your change of getting into problems:
being overweight or obese, excessive use of alcohol , a diet that contains too much salt or too little potassium, smoking, a sedentary lifestyle, chronic stress, and taking certain medications.
Other risk factors can’t be changed: your age ( high blood pressure is more common in middle age and after), your race (it’s more common in African Americans than Caucasians),and family history of high blood pressure.

The National Institutes of Health (NIH) and the American Heart Association use the following classifications to identify normal and high blood pressure:

Blood Pressure Classification Systolic Blood Pressure Diastolic Blood Pressure
Normal less than 120 less than 80
Prehypertension 120 – 139 80 – 89
Stage 1 hypertension 140 – 159 90 – 99
Stage 2 hypertension more than 160 more than 100

Even if your blood pressure falls into the normal or “prehypertension” categories, it’s not time to breathe a sigh of relief. Your risk of death from heart disease or stroke rises progressively as your blood pressure goes up in theses early stages.
In other words – you need to get starting concerned well before you have a diagnosis of hypertension.

Research from the major, long-running Framingham Heart Study shows that having systolic blood pressure between 130 and 139 or diastolic blood pressure between 885 and 89 may more than double your risk of cardiovascular disease versus having blood pressure in the “normal” range.

According to the NIH, people in the prehypertension category should be “firmly and unambiguously advised to practice lifestyle modifications in order to reduce their risk of developing hypertension in the future.”

Mild high blood pressure responds well to non drug therapies. If you feed and exercise
your body well, you may be able to avoid blood pressure drugs (and their often
troublesome side effects ) and calm your rushing blood. Don’t be misled by the “mild”
label, though. “Most heart attacks and strokes that occur does in people with stage 1
high blood pressure,” says Norman Kaplan, MD, professor of internal medicine and
hypertension specialist at the University of Texas Southwestern Medical Center at Dallas.

Give Your Heart a Break
Losing weight – even just 10 pounds – can reduce your blood pressure or prevent you
from developing hypertension. There is a connection between excess weight and
hypertension. The more tissue you have in your body, the harder your heart has to pump
to feed it. And that work exerts more pressure on your artery walls.

Everybody knows that loosing weight is easier said than done. But exercise makes it
easier. And the best weight loss diet is the same as the best diet for controlling blood
pressure: low fat and lots of fruits and vegetables.

Facts about Salt
Experts believe that many people with high blood pressure are salt “responders”,
meaning that their blood pressure levels depend on the amount of salt they eat.
“But there is some controversy about the issue”, says Prof. Lawrence Appel.

“Some people have a greater response than others. Older people tend to be more
sensitive to salt. If you eat more than the recommended 2,400 mg limit – your
blood pressure rises.If you’re sensitive to salt, the sodium it contains makes your body
attract more water like a sponge. You soak it up and your blood vessels expand with it
producing higher pressure.

“If you have high blood pressure, your salt intake has to be reduced by half”, says
Dr. Kaplan. “Don’t put salt on the table or in the food you cook.Avoid most processed
foods, which is where 80% of the sodium in American diets comes from. If that doesn’t
bring your blood pressure down, then sodium isn’t the culprit”, he says.

According to the NIH, reducing sodium in your diet to no more than 2,400 mgs daily
(equal to about a teaspoon table salt) will lower your systolic blood pressure by
2- 8 mm Hg. An even better goal is to reduce your daily sodium intake to 1,500 mgs,
or 2/3 teaspoon, to lower your blood pressure even further.

Mining for Minerals
Potassium and calcium are two minerals that help the blood vessels relax.
When arteries relax, they dilate, or open up and give blood the room it needs to
move calmly.

You can think of potassium as the opposite of sodium, potassium helps the body
excrete sodium. The more potassium you get in your diet, the more sodium you get
rid of. Fruits and vegetables are naturally low in sodium and high in potassium.
A diet high in vegetables and fruits almost mimics a vegetarian diet, which is known
to be linked to lower blood pressure.
Foods that are rich in potassium includes beans, potatoes, avocados, bananas and
apricots.

Calcium has shown similar ties to blood pressure in studies. Some have found that
low intake a actually a risk factor for developing high blood pressure.
Since regular diary foods contain saturated fat, it’s wise to make sure that you get
your calcium from low-fat or fat-free dairy products.

Besides low-fat diary products, your best sources of calcium include tofu, kale,
broccoli, and collard greens.

Sodium appears in many foods in which you might not expect it. Baking soda and
baking powder are both sodium bicarbonate. Dried fruit contains sodium sulfate,
and ice cream often has sodium caseinate and sodium alginate.

Instant chocolate-flavored pudding. A half-cup contains 470 mg sodium.
Ketchup. One tablespoon contains 156 mg sodium
Pastries. A fruit Danish has 333 mg of sodium, while a cheese Danish has 319 mg.
Scones and baking- powder biscuits also tend to be high in sodium.
Cheese. Most types are high in sodium. This includes cottage cheese, which has
425 mg in a half-cup serving.

Eating Right
For starters, you should practice what Dr. Appel calls “active shopping”.
In other words: Read the nutrition labels and be sure to look at the sodium content.
Sodium-free is a good phrase to look for a label, so is low-sodium.
The word “light” is, however, is not as conclusive. Light soy sauce, for example,
can still have 605 mg sodium per tablespoon. “No salt added” doesn’t mean
a food is sodium free, either.

Bread too is occasionally high in salt. If you buy bread fresh at a bakery, where it isn’t
labeled, don’t be shy about asking how much salt is in each loaf.

When you’re buying canned foods, salt can be a real problem. In many cases, however,
rinsing the food will eliminate a good percentage of the salt.

Since produce is the cornerstone of a diet for healthy blood pressue, you should always be
looking for ways to eat more fruits and vegetables. Here are a few of Dr. Lin’s suggestions:
* Buy prepackaged salads for busy days ( best to rinse it before using, however.
* Order a fruit plate as an appetizer before your meal at a restaurant.
* Eat two vegetarian dinners per week.

When you’re buying produce, make sure you choose some oranges, apples and pears.
These fruits are fiber kings. And heart researchers are starting to find that not only fiber
decrease dangerous cholesterol, it may also lower blood pressure.

Finally, it’s essential to reduce the amount of fat in your diet. Dr. Lin recommends making
small, gradual changes that will cut the total amount of fat you use in half.
Buy butter substitutes and trans-fat-free versions of margarine. Use mustard instead of
mayonnaise, and snack on low-salt pretzels instead of potato chips.

Celery: A Strong Protector

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As a member of the parsley family, these stalks contain compounds that may help
lower blood pressure and perhaps help prevent cancer.
Celery is also a good source of insoluble fiber as well as some essential nutrients,
like potassium, vitamin C and calcium.

Lower bad cholesterol
Laboratory tests with animals shows the ability to lower cholesterol.
In a study conducted at the National University of Singapore, laboratory animals were
fed a high-fat diet,plumping them up for 8 weeks and raising their cholesterol.
Then they gave some of the animals celery juice. The animals that drank the celery juice
had significantly lower total cholesterol and LDL cholesterol than the animals that didn’t
received any celery juice.

Lower Blood Pressure
Celery has been used in Asia as a remedy for people with high blood pressure.
In the United States, a man named Mr. Le with mild high blood pressure and persistence persuaded
researchers at the University of Chicago Medical Center.
Rather than cutting back on salt as his doctor advised, he began eating four stalks of
celery per day. Within a week, his blood pressure had dropped from 158/96 to 118/82.

An assistant professor of medicine and pharmacological and physiological science
at the University of Chicago, W. J. Elliott, MD, PhD, decided to put celery at the test.
Test animals were injected with a small amount of 3-n-phthalide, a chemical compound celery
that is found in celery. Within a week, the blood pressure of the animals dropped an
average of 12 to 14 percent.

“Phthalide was found to relax the muscles of the arteries that regulate blood pressure,
allowing the vessels to dilate.” according to Dr. Elliott. In addition, the chemical reduced
the number of “stress hormones” called catecholamines in the blood.
This may be helpful because stress hormones typically raise blood pressure by causing
blood vessels to constrict.

If you have high blood pressure and would like to give celery a try, use this strategy
recommended by Asian practisioners. Eat four to five stalks of celery every day for
a week, then stop for three weeks. Then start over and eat celery for another week.
But don’t overdo it and eat celery by the pound, warns Dr. Elliott.
Each celery stalk contains 35 milligrams of sodium, and for some people, this can cause
blood pressure to go up instead of going down. “Eating a ton of celery can be dangerous
if you have salt-sensitive hypertension.” says Dr. Elliott.

Preventing Cancer
Celery contains compounds that may help prevent cancer, according to research.
Firstly, celery contains compounds called acetylenics, which proved to stop the growth
of tumor cells.
Secondly, celery contains compounds called phenolic acids, which block the action of
hormone like substances called prostaglandins. Some prostaglandins are thought to encourage the growth of tumor cells.
Thirdly, celery contains compounds called coumarins, which help prevent free radicals
from damaging cells. That gives celery a one-two-three punch against cancer.

A Skin Stalker
As celery is such a sweet, succulent stalk, it has to produce its own pesticides to
protect it from hungry fungi.
These compounds protect the celery, however, they could do humans some harm.
For some people, getting these compounds in the diet, or even through the skin,
can make their skin very sensitive to sunlight. So much so that they can get sunburns
after they have spent even a short period of time in the sun.

If you begin having skin problems after eating celery, stop eating it.
You have to wash celery thoroughly before you eat it . That way you remove any fungi
that may have formed on the plant, which sometimes causes the production of those
compounds.

Protect the Flavonoids
Don’t be tempted to cut up celery to eat later. It’s best to eat the celery soon after
you cut it. After only 24 hours in the fridge, the flavonoids are consider ably
decreased, according to researchers in Buenos Aires, Argentina.

Save the leaves
While celery stalks are certainly a healthy snack, however, the leaves contain the
most potassium, vitamin C and calcium.

Eat it the way you like it.
While many foods lose nutrients during cooking, most of the compounds in celery
are staying on during cooking. Eating a cup of celery raw or cooked, provides about
9 milligrams of vitamin C, which is 15% of the Daily Value; 426 milligrams of potassium
of 12% of the Daily Value, and 60 milligrams of calcium, or 6% of the Daily Value.

Health Benefits of Pineapple

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This tropical fruit has more health benefits than most people know. Apart from being a rich source of vitamin C, it also contains a substance called bromelain, which can ease swelling and inflammation, associated with rheumatoid arthritis, tendonitis, bursitis, soft tissue injuries, inflammatory conditions in the colon, and even chronic pain.

In a recent lab study at the University of Connecticut, researchers found that promelain reduced the level of eosinophils, the main inflammatory cells associated with asthma by half. “Asthma is a very serious disease. It can be life threatening”, says Eric Secor, ND, a naturopathic physician at the University of Connecticut. Promelain may even speed up healing time and decrease pain and bruising after surgery.

Bone Builder
You need calcium to prevent osteoporosis, the bone-thinning disease that primarily affects postmenopausal women. What you may not know is that your bones need the trace mineral manganese as well.. The body uses manganese to make collagen, a tough, fibrous protein that helps build connective tissues like bone, skin, and cartilage. Research has shown that people deficient in manganese develop bone problems similar to osteoporosis. One study found that women with osteoporosis had lower levels of manganese than women who didn’t had the disease.

“Eating fresh pineapple or drinking pineapple juice is a good way to add manganese to your diet,” says Jeanne Freeland Graves, PhD, professor of nutrition at the University of Texas in Austin. A cup of fresh pineapple chunks or pineapple juice will give you more than 2 milligrams of manganese, witch is more than 100% of the Daily Value (DV).

Promoting Digestion
Pineapple has a centuries-old reputation for relieving indigestion, and there may be good reasons for that. Bromelain in pineapple also helps digestion by breaking down protein. This could be important for some older people who have low levels of stomach acid, which is needed for protein digestion. If you are older and have frequent indigestion, adding a few pineapple slices to your dessert plate might help to keep your stomach calm.

Great Source of Vitamin C
Vitamin C gets a lot of attention, and for good reason. Vitamin C is a powerful antioxidant, that means it helps to combat free radicals, unstable oxygen molecules that damage cells and can cause cancer and heart disease. The body also uses vitamin C to make collagen, the “glue” that holds tissue and bone together.

And when you have a cold, the first thing you reach out for is probably vitamin C. It reduces levels of a chemical called histamine, which causes the cold symptoms like watery eyes and running noses.

While pineapples aren’t as rich in vitamin C as oranges and grapefruits, they’re still excellent sources. One cup of pineapple chunks, for example, contains about 24 milligrams of vitamin C, or 40% of the daily value (DV). Juice is even better. A glass of canned pineapple juice contains 60 milligrams, or 100% of the DV.

To get the most out of pineapples, buy them fresh, when eating them to soothe an upset stomach. Fresh fruit is best because the intense heat used in canning destroys the bromelain.

Eat pineapple alone, otherwise the bromelain will be deactivated as it helps to digest protein in the other foods that you eat.

The next time you’re at the store, try a new variety. The “Gold” pineapple from Costa Rica is exceptionally sweet, and it has more than four times the vitamin C content than found in other varieties.

Look for freshness
The leaves on pineapples should be crisp and deep green, without yellowed or browned tips. Contrary to popular wisdom, a leave that comes off easily doesn’t indicate that the fruit is ripe.

Reveal the fruit
When you get the pineapple home, cut off the top and bottom ends. Then place the pineapple in a shallow dish to catch the juices a you slice off the spiny skin vertically. You can then cut it into rounds and remove the tough center core. Enjoy your healthy snack!

Eat the Right Nutrients when Aging

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When we age, we have to eat well and adjust our eating habits. As we get older, our needs for certain nutrients will change significantly. We produce less saliva, and our swallowing reflexes slow down.
As a result, food may not be as easy to digest and to swallow. Many of us experience changes in taste and appetite as we get older, so we may eat less.
We also have less stomach acid, that means, we don’t digest foods or absorb some nutrients as well as we used to.

An Israeli study that looked at 414 elderly patients in hospitals found that less than 20%
were well nourished. The study also found that those with poor dietary habits had less successful outcomes from their visit to the hospital. But even with this information and other studies available, doctors don’t always think to check for nutritional deficiencies in older adults.
This is unfortunately, because a simple lack of nutrients can easy be mistaken for a more serious illness. Nutritional deficiencies in older people can even be misdiagnosed as dementia.

Vitamin B12 is essential for maintaining healthy blood and nerve function. It’s also one of
the nutrients that requires adequate amounts of stomach secretions in order to be absorbed.
when acid levels decline, getting enough vitamin B12 can be a problem.
This is of particular concern for people who use antacids. You can get plenty of vitamin B12 from meats and other animal foods. Clams are the best source of vitamin B12.
One small steamed clam provides an astonishing 9 micrograms of vitamin B12, more than
100% of the DV.

Apart from vitamin B12 deficiency, many people in their late fifties and older may be deficient in vitamin B6. Chickpies and potatoes are good sources of vitamin B6.
One cup of chickpeas contains 1.1 milligrams, slightly more than halve of the DV.
A baked potato provides 0.6 milligram, or about 1/3 of the DV.

Another B vitamin that’s important for protecting the cardiovascular and nervous systems
is folate, which is found in green vegetables, beans and whole grains. A cup of canned pinto beans, for example, provides 144 milligrams of folate, or more than 33% of the DV.
Asparagus is also a good source of folate. One cup of cooked asparagus contain
263 milligram of folate.

As your bones get older, it’s essential to get extra calcium and vitamin D to prevent them
from becoming brittle. Many older people think that they can’t eat dairy foods because they are ‘lactose tolerant’, but in fact, most people can eat moderate amounts of dairy without trouble.
Low-fat and fat-free (skim) milk, cheese, and yogurt are your best sources of calcium.
One cup of fat-free yogurt contains 415 milligrams of calcium, or 41% of the DV.
One glass of fat-free milk provides 302 milligrams or 30% of the DV.

Iron is one of several minerals that can be hard to get in the correct amount. Some people
don’t get enough, while others get too much. Women’s need for iron declines in their later years after they stop menstruating.

To ensure that you’re getting the right amount of nutrients for your particular needs, i
t’s best to talk to your doctor to find out whether or not you need to take supplements of certain nutrients, such as iron, calcium, vitamin D and vitamin B12.

Even though we may need to eat more of certain foods in order to live longer, researchers
are finding that the opposite can also be true: people who eat less may live more years.

A Louisiana State University study followed 48 people for 6 months as they either followed
a normal diet or different types of calorie restricted diets. It found that prolonged
calorie restriction can lower people’s fasting insulin levels and their body temperature,
which are both markers of longevity.

Experts think that calorie restriction “resets” your metabolism so it works more efficiently,
and your body shifts its focus from growth and reproduction to long term survival.
and when you take less calories, your body produces less free radicals as it turns food
into energy.

However, it’s hard for humans to reap the benefits from calorie reduction that lab animals
have shown. For those among us who like to eat, it’s probably not a viable strategy.
In addition, drastically reducing your calories without medical supervision can leave you
malnourished.

While life can throw many challenges at us, health and independence are possible to the very end of our days. However, it requires an understanding of how our nutrition and health needs change in our later years.
https://www.compass.info/featured-topics/health-wellbeing

For now, a good way to get some benefit from calorie reduction is to make sure that you
eat a “prudent” diet that provide the nutrients you need without excessive calories.
If you do decide to restrict your calories, talk to your doctor to make sure your diet
meets your nutritional needs. See also my article about Flavonoids

The Importance of Minerals

Health & Nutrition, , ,

Minerals are as bio-catalysts of vital importance, necessary for numerous parts of the metabolism of cells.

Because of the total molecular/cellular complexity of all our organs and tissues, and their inter dependency, it is impossible for a single nutrient to heal or correct any condition.
Our normal internal environment, called homeostatis, must be maintained at all times. Our body’s incredible intelligence will go to any length to save our life, even at the expense of stealing certain crucial nutrients from one organ or tissue to supply the greater need of another.

Since the brain is our body’s master controller, it’s life must be maintained above all else. To do this, the brain requires the lion’s share of oxygen and glucose to keep it functioning at optimal level, even at the expense of the supply to other organs. The equal sharing of necessary minerals and other nutrients with the rest of the body, takes second place.

Through the little understood process of biological transmutation, our body is capable, if necessary, to change or “transmuting” some minerals into other minerals, when certain minerals are in short supply. For example, if little or no calcium is available, our body can change silica into calcium to meet the calcium need. However, it’s not possible for our body to transform every nutrient into any others we happen to be deficient in at any moment of time. It is therefore of the upmost importance to supply our body with the raw materials from which it can build and repair all of the tissues and organs.

Some important minerals are: calcium, magnesium and kalium.