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Monthly Archives: June 2016

Healthy Eating During Cold and Flu

As the climate gets to be colder and we remain inside additional, individuals frequently get bugs or different infections. The frosty and influenza season can start as right on time as October and for the most part finishes at some point in April. While there is no real way to cure the normal chilly or influenza, good dieting amid icy and influenza season can help you abstain from becoming ill.

By eating an assortment of nourishments from all nutrition classes, you can guarantee you’re getting the vitamins, minerals and macronutrients your body needs to bolster your insusceptible framework and better avoid colds or this season’s flu virus. Specialists are researching eating examples and individual sustenance parts to figure out what can best shield us from ailment amid this season.

# Foods that may Boost the Immune System

Researchers are finding positive links between immune function and components in food. If you or your kids seem to get one cold after another, try including some of these foods in your meals and snacks.

Garlic may boost your immune system, increasing resistance to infection and stress1. Garlic contains selenium, an antioxidant that scavenges free radicals in the body. Selenium deficiency, which is uncommon, can make people more susceptible to disease2.

Cheese and other dairy products contain conjugated linoleic acid, a natural component of dairy fat which has boosted immune response, primarily in animal studies3.

Yogurt and other cultured milk products contain probiotics, beneficial bacterial that have shown potential immune-boosting benefits in human studies4. Look for the “live active culture” seal, which indicates that probiotics have been added.

Also, check milk product labels for vitamin D. Early research suggests low levels of vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections5.

Vitamin C, found in citrus fruits and juices, may also help the body’s immune system6.

Zinc, found in meat, chicken, peanuts and peanut butter, plays an important role in the proper functioning of the immune system in the body7.

# Foods that Heal

Fresh ginger root can help you when you are sick by decreasing nausea and vomiting8. Make ginger tea by grating one ounce of fresh ginger in a pint of water. Cover and simmer for 10 minutes. Add lemon and honey to taste.

Chicken soup, long known as a cold remedy, is likely effective because it contains any number of the above foods and their accompanying vitamins, minerals and antioxidants. The wonderful aroma and cozy warmth can’t hurt, either.

# Keeping the Germs Away

The most important thing you can do to keep from getting sick is to wash your hands. A common way to catch a cold is by rubbing your nose or eyes, so to protect against infection wash your hands frequently.

Your hands pick up germs from other people or from contaminated surfaces and hand washing prevents you from infecting yourself with the germs. Use warm water, soap and wash for several minutes for best results9.

Other good health practices are not sharing cups, or silverware and cleaning high-contact items, such as doorknobs, faucets and telephones, with soap and water.

# Boost Your Immune System

Even when your hands are clean, staying healthy means more than simply avoiding germs. Healthy bodies have an easier time fighting off infection. To stay healthy and boost your immune system:

  • Get plenty of rest
  • Eat a well-balanced diet
  • Exercise regularly
  • Decrease stress
  • Cut back on unhealthy habits, such as smoking and over consuming alcohol

Some studies have shown that a session of moderate physical activity produces positive effects on the immune system. Over time, this means catching fewer colds and other upper respiratory tract infections9.

# Feeling Better

For most of us getting sick is a part of life. If you do catch a cold or the flu, the following advice still holds true.

To feel better while you are sick:

  • Drink lots of fluids and get plenty of rest
  • Use a humidifier – to moisten mucus membranes
  • Add immune-boosting foods to your shopping list this flu season.

When you are sick, stay home so you don’t infect others. If you do go out and need to sneeze or cough, use a tissue or sneeze or cough into your sleeve or upper arm. Don’t do it into your hand, since you can spread the virus to others by touching people or handling objects that others may use.

This information is not a substitute for a physician’s advice or your own good judgment. If you are feeling truly awful, or your symptoms worsen or last a long time, it is always wise to contact a physician.

References:

1Tingg U. Selenium: its role as antioxidant in human health. Environ Health Prev Med. 2008 Mar;13(2):102-108.

2U.S. Department of Health and Human Services. National Institutes of Health Website. Washington D.C. Selenium. http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ Accessed March 25, 2015.

3O’Shea M, Bassaganva-Riera J, Mohede IC. Immunomodulatory properties of conjugated linoleic acid. Am J Clin Nutr. 2004 Jun;79(6 Suppl): 1199S-1206S.

4Tolo R, Suarez A, Clemente MG, et al. Intestinal microbiota in health and disease: Role of bifidobacteria in gut homeostasis. World J Gastroenterol. 2014; 20(41): 15163-15176.

5Watkins RR, Lemonovich TL, Salata RA. An update on the association of vitamin D deficiency with common infectious diseases. Can J Physio Pharmacol. 2015 Jan 26:1-6.

6Sorice A, Guerriero E, Capone F, et al. Ascorbic acid: its role in immune system and chronic inflammation diseases. Min Rev Med Chem. 2014 May:14(5):444-52.

7Shankar AH, Prsda AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998:68(suppl):447-63S.

8Palatty PL, Haniadka R, Valder B, Arora R, Baliga MS. Ginger in the prevention of nausea and vomiting: a review. Crit Rev Food Sci Nutr. 2013:53(7):659-69.

9Allan GM, Arroll B. Prevention and treatment of the common cold: making sense of the evidence. CMAJ. 2014 Feb 18;186(3): 190-199.

Lower Blood Pressure using This Food Combination

Did you know you can lessen your circulatory strain without pills? A large group of studies has found the DASH (Dietary Approaches to Stop Hypertension) eating arrangement—an eating routine rich in natural products, vegetables and low-fat dairy nourishments, with decreased immersed and aggregate fat—can significantly bring down pulse. This eating arrangement, initially distributed in 1997, not just lessens circulatory strain, it can likewise bring down danger of stroke and cardiovascular infection.

# A few specifics: The pulse bringing down impact is more grounded in those with gentle hypertension, and in certain ethnic gatherings, (for example, African-Americans).

# A low-sodium DASH eating regimen may have considerably more prominent impacts on circulatory strain.

# The DASH abstain from food is by all accounts as viable as a few prescriptions at bringing down circulatory strain in individuals with gentle hypertension. (Critical, in case you’re taking prescription, don’t stop; simply let your specialist know you have begun this eating arrangement on your following visit.)

Researchers estimate that if all Americans followed the DASH diet heart disease cases would be reduced by 15 percent and stroke by 27 percent nationwide. That translates into 225,000 fewer heart attacks and 100,000 fewer strokes every year!

Following the DASH Diet

The DASH diet is rich in fruits, vegetables and low-fat dairy products, whole grains, fish, poultry and beans. It also contains less salt and sodium. Best of all, the plan is based on normal, easy-to-find foods and simple recipes. It is based on a certain number of daily servings from various food groups—for example, 2 to 3 servings of low-fat dairy foods and 8 to 10 servings of fruits and vegetables daily. These are amounts similar to national guidelines and what we should be eating anyway—even if we don’t have high blood pressure!

It is not clear which component(s) of the DASH eating plan is responsible for its blood pressure-lowering effect. The diet is high in calcium, potassium and magnesium, as well as fiber and protein, all of which are associated with a reduced risk of high blood pressure and stroke. However, when these components are studied individually the effect is not nearly as great. The benefit from the DASH diet likely comes from the combined effect of these nutrients, other healthful components in the foods, and from consistently following a balanced diet based on all five food groups.

Nutrition in Pregnancy

At the point when my mom was having kids, ladies sat tight for a positive pregnancy test to enhance their wellbeing propensities, including their weight control plans.

Surprisingly, the sooner you begin dealing with your wellbeing before you consider, the better it is for you, and your tyke.

Consider the possibility that I let you know it might be conceivable to take off heftiness and other interminable conditions in your kid, furnished with only a fork.

# Expect the Best

Mothers are extremely compelling individuals. As the mother of three, and a girl, I know how mothers shape their youngsters in innumerable ways. Moms give love, security, and strength on an everyday premise.

However, a mother’s impact goes well past dealing with her youngster once conveyance day arrives. Mother’s way of life amid pregnancy, and before origination, sets the phase for her kid’s wellbeing as a youth and grown-up.

Explore recommends that what you eat amid pregnancy, and even some time recently, has a direction on your youngster’s odds for getting to be overweight, and for creating conditions including coronary illness, diabetes, and hypertension in their later years.

When you’re expecting, a healthy diet nourishes your baby with the right amount of nutrients to ensure proper growth and development, which, as it turns out, influences the risk for health problems in adulthood.

Regular physical exercise during pregnancy (30 minutes a day of moderate activity, with your doctor’s OK), and before, helps future moms achieve and maintain a healthy weight, and has other benefits, such as keeping blood pressure in check, and reducing stress.

Conceiving a child at the healthiest weight possible, and gaining the recommended number of pregnancy pounds, are powerful strategies for reducing the risk of having children who become overweight as toddlers.

# Get the Most Nutrition for The Calories

According to the most recent Dietary Guidelines for Americans, women don’t get enough calcium, vitamin D, potassium, and iron, largely because their diets are short on nutrient-rich foods and long on fattier foods that provide fewer nutrients.

Pregnant, nursing, or not, get the most nutrition for your calories by including more nutrient-rich foods, such as whole grain breads, cereals, and pasta, lean protein foods, non-fat and low-fat dairy foods, seafood, eggs, fruits, and vegetables, at meals and snacks, and feed them to your kids, too.

# Pregnancy Nutrition

All nutrients are important for a healthy pregnancy, but some are more important than others. For example, folic acid, found in fortified grains and in dietary supplements, is vital for protecting against neural tube defects, including spina bifida, during the first month after conception.  Because it’s difficult to determine when pregnancy will occur, women in their childbearing years should consume 400 micrograms of folic acid every day from dietary supplements or fortified grains.

Iron is another crucial nutrient. Many women don’t get enough iron before pregnancy occurs. Once you’re pregnant your iron needs increase and aren’t usually satisfied with food alone. Take a multivitamin daily with 100% of the Daily Value for iron and folic acid to get two of the many nutrients you need before and during pregnancy.

Reference :

1. World Health Organization. Essential nutrition actions: Improving maternal, newborn, infant and young child health and nutrition. 2013.

2. Centers for Disease Control and Prevention. Preconception Health and Health Care Web site. Washington DC. Nutrition. http://www.cdc.gov/preconception/careforwomen/nutrition.html Accessed March 27, 2015.

3. Office of Disease Prevention and Health Promotion. Health.gov Website. Scientific Report of the 2015 Dietary Guidelines Advisory Committee Website. http://www.health.gov/dietaryguidelines/2015-scientific-report/06-chapter-1/d1-2.asp Accessed March 27, 2015.