Health Benefits of Water Melon

I know you might have been wondering why you should eat water melon; I had that question running in my mind sometime ago but here's the answer. Water melon provides;

Be careful with that meat!

Keep meat separate: Meat is most dangerous in its raw form. So, always separate it from other foods. In the kitchen, use a separate cutting board for raw meat to prevent cross-contamination with produce, and be sure to clean it thoroughly after every use.

What are Low GI foods?

Glycaemic Index (GI) is a numerical system developed to measure how fast a carbohydrate triggers a rise in blood sugar level. So, foods that do not rapidly raise your blood sugar level are known as low glycemic foods.
Since low glycemic foods have a gradual effect on blood sugar levels, they are ideal for people with diabetes, hypoglycemia, and anyone attempting to lose weight.
Low GI diet benefits include weight loss, increased sensitivity to insulin, improved diabetic control, reduced risk of heart disease, healthier blood cholesterol levels, increased energy and stamina.
Everyone should try to cultivate the habit of consuming low GI foods in other to reduce their risk of developing diabetes melitus. Below are some foods with low GI which are readily available.

Tips on healthy eating this Holiday

The holidays are packed with celebrations, but for many of us, the colder weather discourages outdoor workout routines, our stress levels are high and we may be getting less sleep than usual.
Combined, all of this can lead to weight gain over the holiday season.
In a 2000 study of 195 adults, 14% gained over 5 pounds in the 6-week period from Thanksgiving to New Year's Day. While most participants gained 1 pound or less during the study - which does not seem like much - this weight is usually never lost and accumulates year after year.
The researchers found that 51% of most people's weight gain over a 12-month period occurred during the holiday season.
Here are some tips on how to prevent or reduce the rate of weight gain;
Indulge in your favorites, skip the rest
If one of your favorite parts of the holiday season is your grandmother's famous sugar cookies, you need not put them off limits. Allow yourself to have a cookie, enjoy it and move on. But do not feel bad about skipping Aunt Betty's fruitcake that you never really liked anyway.
When at a dinner party or buffet, survey the entire table before making a plate. Decide on one or two dishes that are worth indulging in, and eat in moderation. Fill the rest of your plate with vegetables, fruits or lean protein.
Add varieties to your diet
Contributing with your own healthy dish can add variety to traditionally unhealthy choices.
When eating out at a restaurant, decide ahead of time whether you will treat yourself to an appetizer, an alcoholic beverage or dessert. Allow yourself to have one, but not all three. If your dinner party or reservation is later than you would normally eat dinner, make sure to have a small snack with protein and fiber before leaving the house so you are less likely to overindulge when you get there. An apple and 2 tablespoons of peanut butter or a string cheese and a few whole grain crackers would be good choices.
Never go to a party feeling hungry. Sip a glass of water in between every glass of wine, eggnog or other alcoholic beverage.
If you are worried there will not be any healthy options available, make sure to bring your own healthy dish that you (and everyone else) will enjoy.
Keep a food diary. If you have a smartphone, use an app like My Fitness Pal to stay on track of your intake. This will help you to stay realistic. Keep in mind the amount of exercise needed to burn off your indulgences. One 300-calorie cookie takes 60 minutes of walking for a 150-pound person to burn off.
Do not skip meals
If you think skipping breakfast or lunch will save you calories, think again. When you skip a meal, you are more likely to overeat twofold at your next meal.
It is especially important to not skip breakfast in preparation for a party or event, because if you do not eat within a few hours of waking, your metabolism fails to start and your body will hold on to and store fat for energy as a survival mechanism.
Stay active
If your normal exercise routine involved outdoor activities that simply do not agree with the winter weather/dry weather in Africa, now is the time to find a new one you enjoy indoors. Contact gyms in your area (or where you are traveling) and see if they offer a week-long free trial.
Try new classes like cycling, hot yoga or aqua sculpt. Keep trying until you find an instructor or class structure that you enjoy. Find a friend to play racquetball with or join an indoor basketball or volleyball league. Sign up for a spring 10K, triathlon or adventure race that requires you to train through the winter. The key is to find an activity that you look forward to. If running on a treadmill is not enjoyable for you, skip it. Maybe you would enjoy a Zumba or hip-hop dance class instead.
Adjust your focus
Focus on maintaining your weight and not gaining during the holidays, instead of losing. Count it as a victory if you are still fitting into your favorite jeans by February.
Make new traditions
If most of your current traditions focus around food, make new ones. Round up the family and go out for a walk or get involved in a local Christmas concert. Take dance lessons or get craft and make your own holiday decorations. Take old family recipes and revamp them to make them healthier.
Replace white flour with whole grain or replace oil and lard with applesauce and Greek yogurt. At gatherings, take advantage of seeing those you do not get to see often; talk more and eat less.

References:

"Healthy eating during the holiday season" by Megan Ware, RDN, LD, registered Dietitian and Nutritionist.
http://www.medicalnewstoday.com/articles/269577.php

Phytochemicals; Lycopene

Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. They are nonessential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plant produce these chemicals to protect themselves but recent research demonstrate that they can also protect humans against diseases. There are more than thousand known phytochemicals. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. But for today's publication, let's talk about Lycopene.
Lycopene is a very efficient antioxidant, which can neutralize oxygen derived free radicals. The oxidative damage caused by these free radicals has been linked to many degenerative diseases such as cardiovascular diseases, premature aging, cancer and cataracts. In many countries it is legally allowed to advertise foods containing tomato lycopene as "containing antioxidants for the maintenance and support of healthy cells". Lycopene is generally known for its protective action against prostate cancer. This is one of the reasons why tomatoes juice is being said to be good for the body.
Anti-cancer: In vitro-studies have shown the anti-cancer properties of lycopene against many cancer cells, including cancer cells of prostate, stomach, lung, colon and skin. There are numerous studies about the effect of lycopene on cancer and prostate cancer in particular. Using Pubmed as a retrieval base, more than 80 scientific studies have the names lycopene and prostate in their title. Most of the in-vitro experiments using cultured prostate cancer cells demonstrate a protective effect. However, most literature review studies or clinical studies are less conclusive and often contradictory. Lycopene also shows antimutagenic action against chemically induced DNA damage. 
Antibacterial and antifungal: Lycopene possesses antibacterial and antifungal properties. Lycopene can help to reduce inflammation of the gums and can help to fight infections of Candida albicans. 
Diabetes: Diabetes patients may suffer from complications as vascular disease, diabetic neuropathies or infections. Lycopene helps to protect diabetes patients against cardiovascular disease and may improve the immune response. However, the consumption of lycopene seems not to reduce the risk of diabetes mellitus type 2. 
Arteriosclerosis: Lycopene inhibits platelet aggregation and reduces the production of foam cells which play an important role in the development of arteriosclerosis . Lycopene helps to prevent arteriosclerosis by reducing inflammatory agents in rats increased risk of venous thrombosis. 
Antitoxic: In laboratory conditions, lycopene shows antitoxic properties against many toxins such as  aflatoxin, cyclosporine and cadmium.
Source: Lycopene is the red pigment of ripe tomatoes. Lycopene is also found in guava, pink grapefruit, red oranges and watermelon.

Reference:

Basic Nutrition; a lecture compilation by Ana Marie M. Somoray RND

What are phytochemicals?
www.phytochemicals.info

Common foods that can help keep your Heart Healthy

Heart related diseases are now getting as common as the occurrence of flu or cold in the society today. Over 50% of Nigerians are at risk of heart related diseases. There has also been a significant increase in the prevalence of heart attack (from 25% to 40%). People care about building up the muscles of other parts of their bodies and even consume special diets for this but forgets the most important muscle in the body which is the Heart. I'm going to be talking on common foods that are friendly or should I say beneficial to the heart. These foods can helps reduce your chances of having heart related diseases.

20 great health benefits of exercise II

Here are the remaining ten benefits of exercise.
11. Exercise has anti-ageing effects
Exercise enhances blood flow to the brain, possibly reducing risk of stroke. It also improves reasoning and memory.
Regular exercise arouses the brain and slows down degeneration of the central nervous system, which leads to slower reaction times and poorer coordination.
Exercise also increases strength and size of muscles and improves lung function. Regular exercise can reduce body fat and lower the risk of chronic lifestyle diseases in the elderly. Recent literature suggests that the greatest threat to health is not the aging process itself, but rather inactivity.
12. Exercise promotes brain health
If you thought exercising your brain meant only doing a few crossword puzzles or learning a language, you may be wrong – rather put on your walking shoes and get moving. This was the finding of researchers from the University of Illinois.
Their study found that the brain responses in active seniors were comparable to those of young adults.
It is thought that exercise increases the flow of blood to the brain, just as it improves circulation to the heart and the rest of the body. Activity also stimulates the growth of nerve cells in the part of the brain involved in memory.
13. Exercise is great for your sex life
The medical research points towards it: the fitter you are, the better your sex life is.
The reason seems to be two-fold: psychologically you feel better about yourself and more inclined towards sex, and physically, being fit improves libido, blood circulation and sexual functioning.
It has been said before that the brain may be the most important sexual organ. This is because stressed, anxious and depressed people are usually unable to enjoy a healthy sex life. Additionally, people with a bad body image do not feel good about their bodies and often avoid sex or are unable to truly enjoy it.
According to the American Council on Exercise (ACE), being physically active can be “a natural Viagra boost”. “Men and women who exercise regularly are going to have increased levels of desire. They’re going to have enhanced confidence, enhanced ability to achieve orgasm and greater sexual satisfaction,” says Cedric Bryant, the council’s chief exercise physiologist.
14. Exercise improves sleeping patterns
Relaxation exercises will help you to ease tension and relieve headaches, backaches and insomnia. Exercise releases the body's own painkillers, called endorphins, into your system. It also helps you to gain a sense of emotional wellbeing and a feeling of being more in control.
Exercise during the day promotes the onset and quality of sleep, according to the South African Memory Resource Centre. But you need to exercise at the right time: the ideal time for exercise is in the morning. Exercising late in the day can contribute to sleeplessness, because exercise causes an increase in your body's energy.
15. Exercise combats impotence
If you stop and think about it, it makes sense - increased circulation as a result of exercise should result in lower levels of impotence, as getting an erection is dependent on the efficiency of blood circulating to the penis.
"Losing weight, stopping smoking and doing more exercise are associated with better sexual health," says Dr Andrew McCullough, director of Male Sexual Health, Fertility and Microsurgery at New York University Medical Center in New York City. "We talk so much about treating, treating, treating. Here we're beginning to see an increasing body of evidence that we can modify the appearance of this by changing lifestyle."
16. Exercise helps prevent stroke
Need another reason to make good on that long overdue promise to get more exercise? It can dramatically cut your risk of stroke.
"Highly active" people had a 27 percent lower risk of having a stroke or dying if they had one, compared with sedentary folks. And people who were "moderately active" had a 20 percent lower risk.
These findings are based on a review of 23 international studies that appear in the October issue of the journal Stroke, the Associated Press reports.
Jogging 15 to 20 minutes a day most days would qualify as highly active. Brisk walks of 30 minutes a day on most days would qualify as moderate activity, the AP says.
17. Exercise is good for mind and soul
In a synopsis on “Exercise, Fitness and Mental Health” (1990), sports psychologist D.R. Brown summarised the possible beneficial effects that exercise has on mental health. These include the following:
Exercise may act as a temporary diversion to daily stresses.
Exercise provides an opportunity for social interaction that may otherwise be lacking in an individual’s life.
Exercise provides an opportunity for self-mastery. Increasing fitness or improving body composition and other health parameters may improve an individual’s self-esteem.
Increased core temperature during exercise may lead to reduced muscle tension or alterations to brain neurotransmitters.
Mood improvements may occur due to the increased secretion of endogenous (internal) opiates e.g. endorphins
Psychological changes may occur due to alterations in norepinephrine, dopamine and serotonin, all hormones which can affect mood and anxiety level.
18. Exercise improves oxygen and nutrient supply to all cells in your body.
An American study indicates that ‘80-plus-ers’ can dramatically improve their health by exercising a few times a week. If this is true for elderly people, it certainly is for the younger set as well.
Exercise improves the body's utilisation of oxygen, and lowers systolic blood pressure (high pressure is a dangerous condition common in elderly people).
Positive results were obtained from the 22 elderly people (80 years and older) who took part in the study at the Veterans Affairs Ann Arbor Healthcare System in Michigan.
19. Exercise allows you to improve muscle strength, joint structure and joint function
Strengthening exercises increase not only muscle strength and mass, but also bone strength, and the body's metabolism.
A certain level of muscle strength is needed to function every day and do things such as walking and climbing stairs. Strengthening exercises increase this muscle strength by putting more strain on a muscle than it is normally accustomed to receiving. This increased load stimulates the growth of proteins inside each muscle cell that allow the muscle as a whole to contract.
Exercise can promote joint health for everyone, but particularly for people who suffer from arthritis. Arthritis is a general term for over 100 different conditions that cause pain, stiffness and often inflammation in one or more joints. Exercise can reduce some arthritis symptoms and improve joint mobility and strength.
Osteoarthritis is the most common form of arthritis. Normally, the two bones of a joint are cushioned with a strong flexible tissue called cartilage. In osteoarthritis, the cartilage deteriorates, causing pain and stiffness.
Cartilage doesn't have a blood supply; it relies on synovial fluid moving in and out of the joint to nourish it and take away waste products. Exercise helps this process.
20. Exercise helps to manage arthritis
Regular, intensive exercise for patients with rheumatoid arthritis builds muscle strength and aerobic capacity, improves the ability to do daily tasks and fosters a sense of well-being.
That's the conclusion of a study by Dutch researchers who tracked 300 people with rheumatoid arthritis (RA) for two years. About half the patients participated in a one-hour exercise regimen twice weekly; the rest received traditional treatment, including physical therapy, if prescribed by their physicians.
The findings, appearing in journal Arthritis & Rheumatism, suggest high-intensity exercise programmes can benefit many RA patients, says researcher Dr Thea Vlieland of Leiden University Medical Centre.
The positive effects on muscle strength and aerobic capacity could be translated into an improvement in the activities of daily living, and this is what really makes a difference in your life, Vlieland says.

Ten brain damaging acts!

You could be damaging your brain without knowing it, these ten acts which some of us are guilty of could be depriving you of getting the optimal use of your brain.

Reasons why you should avoid instant noodles!

Consumption of instant noodles have increased in recent years due to busy working schedule of people. Instant noodles always seems to be the easiest option to satisfy their empty tummy. Have you ever thought, does this actually fulfill your body’s daily requirement of essential nutrients? Is this easy option also healthy for you or your kid? The answer to these questions is that we should avoid instant noodles due to many reasons. The following are some of them:

The Health Benefits of Basil Leaves "Efirin"

The basil plant, popularly known as “Efirin” in Yoruba is commercially available but not recognized for its great benefits. Rarely consumed by the urban dwellers but the cultural consumption is still noticed among rural dwellers especially the elderly. The volatile oils of dried basil are weak, so fresh basil is usually better in both our cooking and our healing treatments. The herbs' parts are very low in calories and contain no cholesterol, but are very rich source of many essential nutrients, minerals, and vitamins that are required for optimum health.

Why you need vitamin C

Vitamin C (Ascorbic Acid) is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need, instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is essential for healing wounds, and for repairing and maintaining bones and teeth. Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis. Evidence suggests that many people may be mildly deficient in vitamin C, although serious deficiencies are rare in industrialized countries. Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency.
Signs of vitamin deficiency include;
1. dry and splitting hair;
2. gingivitis (inflammation of the gums) and bleeding gums;
3. rough, dry, scaly skin;
4. decreased woundhealing rate, easy bruising;
5. nosebleeds;
6. and a decreased ability to ward off infection.
A severe form of vitamin C deficiency is known as scurvy.
Functions:
1. Maintenance of bones, teeth,  connective tissue,cartilages
2. Absorption of Calcium, Iron and Folacin
3. Production of brain hormones, immune factors
4. Antioxidant
Deficiency:
1. Bleeding gums, scurvy, anemia 2. joint pain, increase resistance to infections,
3. rough skin, hair loss, loose teeth.
Toxicity:
1. Diarrhea,
2. bloating,
3. cramps,
4. formation of kidney stones.
All these rarely occur but they need to be noted in people taking vitamin C supplements.
FOOD SOURCES
Foods that are the highest sources of vitamin C include:
 Cantaloupe
 Citrus fruits and juices, such as orange and grapefruit
 Kiwi fruit
 Mango
 Papaya
 Pineapple
 Strawberries, raspberries, blueberries, cranberries
 Watermelon
Vegetables that are the highest sources of vitamin C include:
 Broccoli, Brussels sprouts, cauliflower
 Green and red peppers
 Spinach, cabbage, turnip greens, and other leafy greens
 Sweet and white potatoes
 Tomatoes and tomato juices.

Reference:
Basic nutrition by Ana Marie M. Somoray RND

Exercise boost mental activity. Learn how!

Many people hit the gym or run to improve cardiovascular health, build muscle, and of course, get a wrestler's body, but working out has above-the-neck benefits, too. For long now, scientists have pondered on how exercising can boost brain function. Regardless of age or fitness level, studies have shown that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships and lead to a healthier and happier life overall.

1. It reduces stress: Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain's response to stress. So go ahead and get sweaty -- working out can reduce stress and boost the body's ability to deal with existing mental tension.

2. It boosts happy chemicals: Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, doctors recommend that people suffering from depression or anxiety pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don't worry if you're not exactly the gym rat type -- getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. It improves self-confidence: Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth. How's that for feeling the (self) love?

4. Enjoy The Great Outdoors: For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it's rock-climbing, hiking, renting a canoe or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent Cognitive Decline: It's unpleasant, but it's true -- as we get older, our brains get a little... hazy. As aging and degenerative diseases like Alzheimer's kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer's, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate Anxiety Quick Q&A: Which is better at relieving anxiety -- a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7. Boost Brainpower: Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking and learning. Smarty (spandex) pants, indeed.

8. Sharpen Memory Get ready to win big at WWTBAM (Who Wants To Be A Millionaire ) . Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children's brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn't just for kids. Even if it's not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help Control Addiction The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can't fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase Relaxation Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body's core temperature. When the body temp drops back to normal a few hours later, it signals the body that it's time to sleep.

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

20 great health benefits of exercise!

A 30-minute walk every day can do more for your long-term health than all the efforts of a dozen doctors and their medication.

Not only does exercise improve your health, even if you have already been diagnosed with something, but it can go a long way to prevent the onset of several life-threatening conditions, such as heart disease, diabetes and cancer.

And exercise can make you look great – younger, fitter and thinner. What more do you need to be convinced?

Here's a summary of the proven health benefits of exercise:

1. It's good for your heart

"Even a moderate amount of exercise helps your heart," says Dr William Kraus, associate professor of medicine at Duke University Medical Centre, in an article published in The New England Journal of Medicine. "Some exercise is better than none and more is better than less."

Exercise reduces LDL cholesterol, the kind that clogs arteries. It also reduces your blood pressure, relieving stress on your heart; improves your insulin sensitivity; improves heart muscle function; and blood flow and diminishes the chances of developing blood clots. These findings have been corroborated by a host of studies over the years.

2. Exercise promotes weight loss

Research has shown that to manage weight, you should exercise energetically for at least 30 minutes a day. You can also do an hour of intensive exercise every second day if this fits into your schedule more easily. Be consistent and be regular. Do those one-hour exercise sessions three to four times every week, not just one week a month, and you will achieve the result you desire - to lose weight and keep it off, says Dr Ingrid van Heerden, registered dietician.

3. Exercise prevents osteoporosis

Exercise, together with a healthy calcium intake, builds strong bones. Weight-bearing exercises, like running, walking and weight-lifting, help lower your odds of getting osteoporosis as you grow older, according to experts.

Ideally, you should start when you're young, but it's never too late to pick up the habit. Even a brisk walk can help, say metabolic disease specialists.

4. Exercise lowers high blood pressure

Exercise is good for your blood pressure - no matter your age, weight, race or gender. And it really doesn't matter whether you get exercise from a brisk walk, a fast run or a few laps in the pool; the results are equally good.

The studies on which these findings were based used "aerobic" exercise - activities that increase heart rate and improve the body's ability to use oxygen. Most of the studies involved participating in one or more aerobic activity for 20 - 30 minutes per session, several times a week.

On average, exercise helped study participants reduce systolic (top number) pressure by nearly 4 mm Hg, and diastolic (bottom number) pressure by slightly more than 2.5 mm Hg. But experts caution that those with extremely high blood pressure should not rely on exercise alone to control hypertension.

5. Exercise is an excellent de-stressor

It's general knowledge: exercise counters stress and depression. But exactly how and why does this work?

Exercise acts as a temporary diversion to daily stresses and it improves self-esteem. Increased core temperature during exercise may lead to reduced muscle tension and favourable alterations in brain neurotransmitters. Mood improvements may also occur due to the increased secretion of endogenous (internal) opiates, e.g. endorphins. Psychological changes may occur because of changes in norepinephrine, dopamine and serotonin, all hormones which can affect mood and anxiety levels.

6. Exercise prevents colds

One doesn't automatically associate regular exercise with a reduction in the number of colds people get. But researchers from the University of Carolina found that people who exercised regularly were 23% less likely to get colds than those who exercised less. And if those who exercised got colds, the symptoms disappeared more quickly than in the study participants who did little exercise.

Health experts believe that exercise spikes the immune system for a few hours each day, helping to ward off colds. Thirty minutes of brisk walking is enough to make you reap the benefits of exercise.

7. Exercise reduces the severity of asthma

Many people who suffer from exercise-induced asthma, understandably try to avoid exercise. But sports medicine specialists say it's possible for asthmatics to continue exercising if they use preventive medications wisely and avoid certain triggers that exacerbate attacks. Exercise-induced asthma can be made worse by cold, dry air or air containing high levels of pollen or pollutants. The extra effort made to stay fit pays off in fewer or milder asthma attacks overall and a need for less medication.

Experts recommend swimming as one of the best exercises for people with asthma.

8. Exercise reduces diabetic complications

Lifestyle factors have a huge impact on certain conditions – and diabetes is one of them. Exercise can help to reduce your insulin requirements, lower your cholesterol levels and high blood pressure, and in the long term can reduce the development of heart disease and stroke. This is important because diabetics have a higher risk of developing heart and circulatory problems. Exercise can also promote weight loss, improve circulation and reduce stress levels (raising your glucose level).

9. Exercise promotes a healthy pregnancy

Although exercise might be risky in some cases, the benefits of exercising during pregnancy generally far outweigh the risks and some women can even exercise up until the third trimester. Relaxation exercises, Kegel exercise that strengthen the pelvic muscles and back exercises are all important for pregnant women.

10. Exercise plays a role in preventing cancer

At least 35% of all cancer deaths may be related to overweight and lack of activity, the Seattle Cancer Research Centre has found. Exercise is believed to speed the passage of food through the colon, thereby reducing the amount of time that any toxins are in contact with the body. Overweight people also tend to have more insulin, which promotes the growth of tumours. For women, exercise reduces the level of oestrogen, a hormone linked to breast cancer.

Other benefits will be published soon..... You can follow the blog to keep yourself updated. Don't miss out on this!

Ten Things to know about diabetes!

The prevalence of diabetes in African-American women is 85% higher than white women, with nearly one in four AA women diagnosed. Genetics and poor lifestyle choices like a bad diet and lack of exercise are the main risk factors for diabetes. And yet despite it's prevalence in our communities, a lot of misconceptions (some down right funny) still surround the disease. Here are 10 diabetes myths we need to get real about.

Myth #1: Diabetes is serious and all, but it won't kill you
The real deal: Think again. According to the American Diabetes Association, diabetes kills more people than breast cancer and AIDS every year.

Myth #2: Eating too many sweets causes diabetes
The real deal: No, eating too much sugar will not cause diabetes. However, if you're rewarding yourself with ho ho cakes every day and not exercising, chances are you'll gain weight, which puts you at a greater risk of developing type 2 diabetes. Genetics also play a role. If diabetes runs in your family, eating healthy and exercising regularly is highly recommended.

Myth #3: Diabetics can't have any sweets
The real deal: Don't snatch that piece of pumpkin pie from grandpa just yet. Like the rest of us, people with diabetes are allowed to eat sweets, as long as it's in moderation and combined with exercise.

Myth #4: Most people know when they have diabetes
The real deal: Of the 23 million Americans who have diabetes, according to the ADA, nearly six million do not know they have it. Symptoms of diabetes include extreme fatigue, increased appetite, unexplained weight loss, blurry vision, an increased occurrence of vaginal infections, frequent urination and nausea.

Myth #5: Only older people get diabetes
The real deal: These days more and more children 18 and under are being diagnosed with type 2 diabetes. According to the Center for Disease Control and Prevention, about 1.85 million women between the ages of 18 and 44 have diabetes. Of that figure nearly 500,000 are undiagnosed. Black women are 2-4 times more likely to develop diabetes than other groups.

Myth #6: Diabetics should snack all day so their blood sugar doesn't dip
The real deal: It used to be that people were encouraged to eat frequently so that their blood glucose wouldn't dip. But these days, meds help take care of that so you don't have to eat even when you're not hungry.

Myth #7: People with diabetes should take it easy and not exercise
The real deal: Not so fast. Moderate exercise helps to lower blood sugar levels and keep the pounds off. Because exercise makes your body more sensitive to insulin and can make your blood sugar too low (a condition called hypoglycemia) it is best to consult with a doctor about a suitable exercise plan.

Myth #8: Some people have a "little" diabetes
The real deal: Not the case. Either you have diabetes or you don't. Even if you are exercising and eating right, there is no cure for diabetes. Once you have it it's with you for life.

Myth #9: Things are really bad if you have to take insulin
The real deal: Far from it, insulin is a natural hormone that helps keep blood glucose levels healthy to prevent any diabetes complications. If diet and medications are not keeping your blood glucose levels low, then insulin will be given.

Myth #10: People with diabetes should stick to diabetic food
The real deal: Like everyone else, people with diabetes need to eat a low fat diet, including vegetables and whole grains for optimal health. And, says the ADA, "dietetic' foods often contain no special benefit.

There are three types of diabetes:
Type 1 diabetes (previously known as juvenile diabetes) is when the body doesn't produce insulin, a hormone needed to convert starch and sugar into energy. It is most prevalent among adolescents.
Type 2 diabetes, the most common form of diabetes, is when the body does not make enough, or does not properly use insulin. African-Americans are twice as likely to get type 2 diabetes.
Pregnant women risk developing gestational diabetes, a condition in which your body has difficulty managing glucose levels.
Celebs with diabetes include Halle Berry, Sherri Shepard, Randy Jackson, Patti Labelle, and Vanessa Williams. To learn more about diabetes, visit American Diabetes Association website: www.diabetes.org

Teenage drinking 'may increase breast cancer risk'

The more alcohol a female consumes between her first menstrual cycle and her first full-term pregnancy, the higher her risk of breast cancer, according to a study published in the Journal of the National Cancer Institute.
Researchers analyzed the health history of 91,005 mothers with no history of cancer who were a part of the Nurses' Health Study II from 1989 to 2009.
The study was conducted by researchers from the Washington School of Medicine in St. Louis, Brigham and Women's Hospital, Harvard Medical School, Beth Israel Deaconess Medical Center and Harvard School of Public Health.
In 1989, all women in the study completed a questionnaire on their early alcohol consumption between the following age periods:
15-17 years
18-22 years
23-30 years
31-40 years.
The women were then analyzed over the 20-year period in order to determine their risk of breast cancer.
Females who drink between their first menstrual cycle and their first full-term pregnancy may increase their breast cancer risk.
The analysis showed that over the full study period, 1,609 breast cancer cases were identified, along with 970 proliferative benign breast disease (BBD) cases.
Overall results of the study revealed that a female who averages one alcoholic drink per day between her first menstrual cycle and her first full-term pregnancy increases her risk of breast cancer by 13%.
The findings also showed for every beer, glass of wine, or alcoholic shot consumed on a daily basis, a young woman can increase the risk of proliferative benign breast disease by 15%.
The study authors add that although proliferative benign breast tumors are not cancerous, they can increase the risk of breast cancer by 500%.
Breast tissue 'susceptible' during adolescence
Dr. Graham Colditz, associate director for cancer preventions and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine, says:
"More and more heavy drinking is occurring on college campuses and during adolescence, and not enough people are considering future risk. But, according to our research, the lesson is clear.
If a female averages a drink per day between her first period and her first full-term pregnancy, she increases her risk of breast cancer by 13 percent."
According to the researchers, the cells in breast tissue are very susceptible to cancer-causing substances during adolescence and after.
They add that an area of concern is the length of time between the average age a girl begins her menstrual cycle, and the average age of a woman's first full-term pregnancy. The longer the length of time, the more they will drink.
"Reducing drinking to less than one drink per day, especially during this time period, is a key strategy to reducing lifetime risk of breast cancer," adds Dr. Colditz.
He adds that further research is needed to determine what can be done to mitigate the risk of breast cancer in young women if they choose to drink. At present, the researchers conclude that reducing alcohol consumption would be the best intervention.
Additionally, they add that school kids should be provided with more knowledge about the effects alcohol can have on breast cancer.
Ying Liu, first author of the study and a School of Medicine Instructor in the Division of Public Health and Sciences, says:
"Parents should educate their daughters about the link between drinking and risk of breast cancer and breast disease. That is very important because this time period is very critical."

Lifelong 'safe' exposure to very low levels of food contaminants leads to metabolic diseases

If you're eating better and exercising regularly, but still aren't seeing improvements in your health, there might be a reason: pollution. According to a new research report published in the September issue of The FASEB Journal, what you are eating and doing may not be the problem, but what's in what you are eating could be the culprit.
"This study adds evidences for rethinking the way of addressing risk assessment especially when considering that the human population is widely exposed to low levels of thousands of chemicals, and that the health impact of realistic mixtures of pollutants will have to be tested as well," said Brigitte Le Magueresse-Battistoni, a researcher involved in the work from the French National Institute of Health and Medical Research (INSERM). "Indeed, one pollutant could have a different effect when in mixture with other pollutants. Thus, our study may have strong implications in terms of recommendations for food security. Our data also bring new light to the understanding of the impact of environmental food contaminants in the development of metabolic diseases."
To make this discovery, scientists used two groups of obese mice. Both were fed a high-fat, high-sucrose enriched diet, with one group receiving a cocktail of pollutants added to its diet at a very low dosage. These pollutants were given to the mice throughout - from pre-conception to adulthood. Although the researchers did not observe toxicity or excess of weight gain in the group having received the cocktail of pollutants, they did see a deterioration of glucose tolerance in females, suggesting a defect in insulin signaling. Study results suggest that the mixture of pollutants reduced estrogen activity in the liver through enhancing an enzyme in charge of estrogen elimination. In contrast to females, glucose tolerance was not impacted in males exposed to the cocktail of pollutants. However, males did show some changes in liver related to cholesterol synthesis and transport. This study fuels the concept that pollutants may contribute to the current prevalence of chronic diseases including metabolic diseases and diabetes.
"This report that confirms something we've known for a long time: pollution is bad for us," said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal. "But, what's equally important, it shows that evaluating food contaminants and pollutants on an individual basis may be too simplistic. We can see that when "safe" levels of contaminants and pollutants act together, they have significant impact on public health."

Violent behaviour linked to nutritional deficiencies

Deficiencies of vitamins A, D, K, B1, B3, B6, B12 and folate, and of minerals iodine, potassium, iron, magnesium, zinc, chromium and manganese can all contribute to mental instability and violent behavior, according to a report published in the Spring 2013 issue of Wise Traditions, the journal of the Weston A. Price Foundation.
The article, Violent Behavior: A Solution in Plain Sightby Sylvia Onusic, PhD, CNS, LDN, seeks reasons for the increase in violent behavior in America, especially among teenagers.
"We can blame violence on the media and on the breakdown of the home," says Onusic, "but the fact is that a large number of Americans, living mostly on devitalized processed food, are suffering from malnutrition. In many cases, this means their brains are starving."
In fact, doctors are seeing a return of nutritional deficiency diseases such as scurvyand pellagra, which were declared eradicated long ago by public health officials. Many of these conditions cause brain injuries as well.
Symptoms of pellagra, for example, include anxiety, hyperactivity, depression, fatigue, headache, insomniaand hallucinations. Pellagra is a disease caused by deficiency of vitamin B3. Zinc deficiency is linked with angry, aggressive, and hostile behaviors that result in violence. The best dietary sources of zinc are red meat and shellfish.
Leaky gut and gluten sensitivities may exacerbate nutrient deficiencies. Gluten intoleranceis strongly linked with schizophrenia.
"Making things worse are excitotoxins so prevalent in the food supply, such as MSG and Aspartame," says Onusic. "People who live on processed food and who drink diet sodas are exposed to these mind-altering chemicals at very high levels." In an effort to curb child obesity, the dairy industry recently petitioned FDA to include aspartame and other artificial sweeteners in dairy beverages featured in school lunches, without appropriate labeling. Recent research has established the fact that aspartame actually leads to weigh gain because of its effect on insulin.
Other ingredients in the food supply linked to violent behavior include sugar, artificial colors and flavorings, caffeine, alcohol and soy foods. The toxic environmental burden includes mercury, arsenic, lead, fire retardants, pesticides, heavy metals and Teflon. Adding psychiatric drugs to this mix puts everyone at risk.
"The only solution to the mounting levels of violence is a return to real, nutrient-dense food," says Sally Fallon Morell, president of the Weston A. Price Foundation. "We must create a culture in which eating processed food is seen as uncool, and in which home cooking is embraced as a life-enhancing skill."
The Weston A. Price Foundation has pointed out the poor nutritional quality of school lunches and the flaws in the USDA dietary guidelines, which schools receiving federal funding are required to follow. At a press conferencein January, 2010, the Foundation proposed guidelines that include eggs, organ meats and healthy animal fats. "Our brains need cholesterol to function properly," said Fallon Morell, "and our children need cholesterol-rich food for optimal mental and emotional development." Studies have shown that depressed individuals, offenders who show the most violent behavior, and the most violent suicides have low cholesterol levels.

Lack of sleep increases temptation to purchase food

It can sometimes be difficult to resist buying tasty candy and snacks while doing the weekly grocery shopping. But according to new research, a bad night's sleep could make the temptation even harder and lead to increased food purchasing.
The study, published in the journal Obesity, analyzed whether sleep deprivation would impair or alter an individual's shopping habits, based on the hypothesis that sleep deprivation can decrease higher-level thinking and increase hunger.
"We chose total sleep deprivation (TSD) to investigate the influence of sleep loss on food purchasing behavior in humans," say the study authors. "Our findings are broadly significant for people working in a variety of professions, including shift workers, cab drivers, nurses, doctors, and other jobs requiring work at night."
The researchers recruited 14 men of normal, healthy weight for their research. At the baseline of the study, all participants enrolled were confirmed to have normal sleep-wake rhythms.
The subjects were asked to have one full night of normal sleep and one night of total sleep deprivation (TSD).
On the morning after both occasions, the men were given a fixed budget of $50 to buy food from a supermarket.
The subjects were instructed to purchase as much as possible from a list of 40 food items. This consisted of 20 high-calorie foods and 20 low-calorie foods. Before the task, all men were given a standardized breakfast to limit the effect of hunger on their food purchases.
Findings showed that when the men were sleep deprived, they purchased 9% more calories and 18% more food, compared with their purchases after a good night's sleep.
The men's blood levels were also measured, both after one good night's sleep and one night of sleep deprivation. The results revealed that after sleep deprivation, concentrations of the hormone, ghrelin - a hormone that increases hunger - were significantly higher. The researchers add, however, that this did not correlate with food purchasing behavior.
Colin Chapman, first author of the study from Uppsala University in Sweden, says:
"We hypothesized that sleep deprivation's impact on hunger and decision making would make for the 'perfect storm' with regard to shopping and food purchasing, leaving individuals hungrier and less capable of employing self-control and higher-level decision-making processes to avoid making impulsive, calorie-driven purchases."
"Our finding provides a strong rationale for suggesting that patients with concerns regarding caloric intake and weight gain maintain a healthy, normal sleep schedule."
The researchers say that follow-up studies are needed to address whether these findings are more prominent within obese populations and in those with chronic sleep disorders.
"Additionally," say the study authors, "studies should investigate whether or not this impact on purchasing behavior extends to other items beyond food, including high-price items, where purchasers could fall victim to disrupted decision making."
Last year, a study from the University of California suggested that a bad night's sleep can lead to unhealthy food choices by impairing activity in the frontal lobe of the brain - an area vital for making good food choices.

Commercial baby foods fail to meet weaning needs

Researchers say that commercial baby foods do not meet an infant's weaning needs and provide little extra nutritional goodness, compared with breast milk. This is according to a study published in Archives of Disease in Childhood.
The weaning process is considered to be a crucial process in an infant's early life, aiming to introduce him or her to a wider range of textures, tastes and flavors, and encouraging the acceptance of a variety of foods while boosting nutrient and energy intake.
Although it is the mother's decision as to when the weaning process should begin, the American Academy of Pediatricsrecommends exclusive breastfeeding for the first 6 months after birth.
However, commercial baby foods are promoted from the age of 4 months, which the researchers say could discourage mothers from continued breastfeeding.
The study, conducted by researchers at the University of Glasgow in the UK, analyzed a variety of 462 baby foods produced by four UK manufacturers, in order to determine the nutritional content. These included ready-made soft and wet foods, powdered meals that require added milk or water, breakfast cereals, and dry finger foods including biscuits, snacks and raisins.
From the products assessed, 410 (79%) were ready-made spoonable foods, of which 44% were aimed at infants from the age of 4 months.
Of the spoonable foods, it was found that their energy content was identical to that of breast milk (283 kj/100 g), while their protein content was only 40% higher than formula milk.
The products containing meat had the highest iron content, although this was no higher than formula milk and only slightly higher than products without meat.
Overall, dry finger foods showed the highest levels of energy and nutrient density. However, they were significantly higher in sugar. The researchers say that infants have a preference for sweet foods, which is why the majority of commercial baby foods contain high amounts.
The study authors say:
"While it is understandable that parents may choose to use commercial foods early in the weaning process, health professionals should be aware that such food will not add to the nutrient density of a milk diet."
The researchers also compared the nutritional content of commercial baby food with typical family homemade foods often given to infants and toddlers.
The savory ready-made spoonable foods showed much lower nutrient density, compared with homemade foods, but they were higher in iron content.
However, the study authors add that a 50 g portion of spoonable homemade food is likely to supply the same amount of protein and energy as 100 g of a spoonable commercial product, so homemade food should be served in its place - as long as it is prepared correctly.
"When advising families, [health professionals] should encourage them to progress to suitable family foods, particularly later in the first year of life," they add.
"Home weaning foods need to be prepared differently from family food. Salt and sugar should not be added and inappropriate adaptation of family meals to weaning foods may contribute to a high sodium intake."
Research from 2012 published in BMJ Opensuggested that infants who feed themselves with finger foods from the start of the weaning process are more likely to maintain a healthy body weight later in life.

Vitamin D (Calciferol)

Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. It is the only vitamin the body manufactures naturally and is technically considered a hormone. Vitamin D is important for the proper absorption of calcium from food. It is vital for the control of the levels of calcium in the blood and also controls the rate at which the body excretes calcium in the urine. 
Health Benefits
Vitamin D and osteoporosis
Adequate amounts of vitamin D is necessary for preventing bone loss. Low levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. The body cannot absorb calcium from food or supplements without an adequate intake of vitamin D. After menopause, women are particularly at risk for developing this condition. Vitamin D  taken along with calcium plays a critical role in maintaining bone density. Vitamin D functions by increasing the uptake of calcium from the intestine through interaction with the parathyroid glands in controlling bone resabsorption and serum calcium levels. Vitamin D also increases reabsorption of phosphate by the kidney tubule, and may directly affect the osteoblast, the cell which forms bone. 
Vitamin D and cancer
Vitamin D's immunomodulatory abilities may also play a role in its anti-cancer activity. Vitamin D demonstrats a dose-dependent inhibition of cell proliferation in a number of cancer cell lines. It also has a pro-differentiation effect on these cells, resulting in potent anti-cancer activity in some preliminary work. vitamin D increases the potency of cytokines and enhances the phagocyte activity and antibody-dependent cytotoxicity of macrophages and that it boosts natural killer cell activity and helps regulate T cells, among other things. Vitamin D's analogues show significant experimental activity against colorectal, renal cell, breast and prostate cancers, among others. 
Vitamin D and autoimmune diseases
Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases such as insulin-dependent diabetes mellitus, multiple sclerosis, and rheumatoid arthritis. A daily multi-vitamin supplement containing vitamin D may reduce the risk of developing multiple sclerosis. Low intakes of vitamin D may be linked to an increased risk of arthritis of the hip in older women. One recent study showed that taking 400 IU or more of vitamin D daily was effective in delaying or stopping the progression of osteoarthritis of the knees. Autoimmune responses are mediated by immune cells called T cells. The biologically active form of vitamin D can modulate T cell responses, such that the autoimmune responses are diminished.
Vitamin D and psoriasis
Vitamin D is sometimesused in the treatment for psoriasis. Because vitamin D and its analogues are potent antiproliferative agents for keratinocytes and stimulators of epidermal cell differentiation. Calcipotriol has been demonstrated to significantly improve psoriatic lesions in a number of double-blind, placebo-controlled trials. Because it plays a role in skin cell metabolism and growth, vitamin D may be helpful in treating the itching and flaking associated with this skin ailment.
Vitamin D and other bone disorders
Vitamin D protects against the preventable bone diseases rickets and osteomalacia (softening of the bones in adults caused by inability to properly deposit calcium). An adequate level of Vitamin D in the body is necessary to maintain strong bones and to help prevent fractures in older people. Vitamin D supplements are also used for people with genetic diseases that interfere with the metabolism of Vitamin D.
Functions
1) Absorption of Calcium & Phosphorus
2) Essential for normal growth  development.
Food Sources
1) Synthesis with sunlight (10 mins/day)
2) cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk 3) Fortified Vit. A products.
Deficiency
• Tetany ( abnormal muscle twitching and cramps
• Rickets (defective bones, retarded growth)
• Osteomalasia  ( softening of the bones)
• Toxicity
• Stone formation on kidney
• Demineralisation of the bone
• Polyuria 
• Weight Loss
• Hypercalcemia

Reference:
Basic nutrition by Ana Marie M. Somoray RND