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."