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Category Archives: Health

Reduce Deaths from Heart Disease with Eating Healthy Fats

Urging individuals to eat sound fats, for example, those found in olive oil or fish could avoid more than a million passings from coronary illness worldwide every year, as per another study.

Truth be told, the quantity of passings from coronary illness because of inadequate admission of sound fats is just about three times’ more prominent than the quantity of passings because of unnecessary admission of soaked fats, as per the analysts. (Soaked fats are found in meat, cheeses, other dairy items and additionally palm and coconut oils.)

“Strategies for a considerable length of time have concentrated on soaked fats as the need for averting coronary illness, however we found that in many nations, an as well little admission of sound fats was the huge issue, greater than immersed fat,” said contemplate creator Dr. Dariush Mozaffarian, of the Friedman School of Nutrition Science and Policy at Tufts University in Boston.

In the study, researchers looked at data on people’s diets and rates of death from heart disease from 186 countries in 2010. They estimated that 711,800 deaths from heart disease that year —or 10.3 percent of all deaths from heart disease worldwide — were due to people eating too little of the healthy fats called “omega-6 polyunsaturated fats,” which can be found in vegetable oils.

In comparison, only about one-third of this number — 250,900 deaths, or 3.6 percent, of worldwide deaths from heart disease — were due to people eating too much saturated fat. [10 Amazing Facts About Your Heart]

The reason why so many more deaths could be prevented by increasing the intake of healthy fat is likely that there are additional health benefits when people consume omega-6 polyunsaturated fats instead of carbohydrates, the researchers said.

For example, “Instead of having two pieces of bread, have half a piece of bread and lots of olive oil or lots of healthy cooking oil or nuts,” Mozaffarian told Live Science.

The researchers also found that 537,200 deaths in 2010 were due to anexcessive intake of trans fat, including those in processed, baked and fried foods as well as cooking fats used in certain countries.

When the researchers looked at patterns of deaths from heart disease over time, they found that the proportion of deaths from heart disease due to an insufficient intake of omega-6 polyunsaturated fat declined 9 percent between 1990 and 2010.

In comparison, the proportion of deaths from heart disease due to a high intake of saturated fats declined by 21 percent. Deaths from heart disease due to a high consumption of trans fat rose by 4 percent during this time, the study found.

The new results suggest that “people should be increasing their healthy fats as long as they are doing it in place of animal fats, or, even better, in place of refined starch and carbohydrates,” Mozaffarian said. Such healthy fats can be found in fish, nuts and vegetable oil, he said.

In the U.S., heart disease is the leading cause of death, and kills about 610,000 people every year, according to the Centers for Disease Control and Prevention. Along with eating a healthy diet, people can prevent heart disease by getting regular exercise, maintaining a healthy body weight and refraining from smoking.

The Healthy Way Gain Weight During Pregnancy

Putting on weight amid pregnancy is both regular and key. Be that as it may, constraining the weight picked up amid pregnancy to a solid sum is an entire other story, and the familiar saying “eating for two” surely doesn’t help.

Ladies may surmise that “being pregnant gives them the permit to eat anything,” said Katherine Tallmadge, an enrolled dietitian and a commentary patron to Live Science. In any case, putting on an excess of weight amid pregnancy can have long haul wellbeing results for mothers, she said.

That is on account of it can be super difficult to lose that additional fat in the wake of conveying, she said.

In fact, considers demonstrate that the measure of weight a lady picks up amid pregnancy assumes a noteworthy part in the amount she’ll lose subsequent to conceiving an offspring.

So, with that in mind, here’s how to gain weight during pregnancy in a healthy way.

300 calories

To gain at the rate of 1 lb. (0.45 kilograms) a week — which is the recommendation for most women in their second and third trimesters — it takes only 300 extra calories a day, on average, Tallmadge told Live Science.

A woman could get those extra calories, for example, by drinking two glasses of milk (around 100 calories each) and eating one extra serving of a whole grain (around 100 calories), Tallmadge said. Adding a serving of yogurt or fatty fish is also a great idea, she said. (Women who are overweight or obese before pregnancy are recommended to gain less than 1 lb. weekly, so they need even fewer extra calories.)

In any case, the approach should be all about eating nutritious food, Tallmadge said, noting that these guidelines aren’t much different from other health guidelines, with the exception that pregnant women need slightly more calcium, iron and folic acid than other adults do. (These can come from a prenatal multivitamin, she added.)

Dr. Jacinda Nicklas, an assistant professor of internal medicine at the University of Colorado School of Medicine, also said that women should increase their calories with healthy fats, such as avocados or nuts, not junk food.

Of course, weight-gain requirements change as pregnancy progresses, with the recommended number of calories increasing with each trimester.

Small meals

Although it’s relatively common for women to gain too much weight in the first trimester, for some, it may actually be difficult to get enough calories later in pregnancy.

During the third trimester, the developing fetus gains a lot of fat, and it’s important for a pregnant woman to consume enough calories for the fetus to do so, said Kathleen Rasmussen, a professor of maternal and child nutrition at Cornell University.

But because of the growing size of the baby, and increasingly limited space in a woman’s midsection, it can be difficult for women to eat large meals later in their pregnancy, Rasmussen told Live Science.

As such, Rasmussen recommends that, unless a woman is eating very-high-calorie foods, she should eat several small meals a day.

Vitamin D

News about vitamin D is all over the place. In case you’re experiencing difficulty sorting it out, read on. We’ve pulled together the most ebb and flow look into about this vital vitamin.

Vitamin D permits us to assimilate more calcium. Before the fortress of drain items with vitamin D, rickets, a sickness creating the softening and debilitating of bones, was a noteworthy general wellbeing issue. Since the 1930s, all drain delivered in the United States is invigorated with 10 micrograms (400 IU) of vitamin D per quart which drastically lessened the quantity of rickets cases.

New research has connected vitamin D insufficiency with numerous infections, including hypertension, coronary illness, diabetes, disease, different sclerosis and rheumatoid joint inflammation.

It is right now assessed that 30 percent of youths across the nation may have vitamin D lack. Why aren’t children getting enough vitamin D?

Specialists trust it’s brought about by numerous elements, some dietary and some identified with sun presentation – vitamin D is made in the skin within the sight of bright beams.

  • Children are spending more time indoors, favoring television and video games to outdoor play.
  • Liberal use of sunscreen reduces skin damage but also minimizes vitamin D production in the skin.
  • Living among tall buildings in urban environments means less sun exposure.
  • ŸYoung children and adolescents are consuming less vitamin D fortified milk.
  • ŸDark-skinned individuals don’t absorb sunlight as easily as Caucasians and are more prone to vitamin D deficiency.

# How to Safely Get Vitamin D – From the Sun

Vitamin D is often referred to as the “sunshine” vitamin because our skin can make it when we are out in the sun. About 5 to 30 minutes of sun (without using sun screen) during peak hours (10 a.m. to 3 p.m.) twice a week on our face, hands and arms is enough to meet our needs. Sunscreen with SPF of 30 can block 95 to 99 percent of vitamin D production. After your 5 to 30 minutes, however, be sure to put on some sun block or a cover-up to prevent skin damage. In winter months, it may be necessary to get more of your vitamin D from foods.

Although most of us get enough vitamin D from food and sun exposure, some people may need more, including those who live in northern states, are not outside often, are older or have dark skin.

# How to Get Vitamin D – From Food

  • Aim for 3 cups of vitamin D-fortified milk a day.
  • Use milk instead of water in making hot chocolate, soups and sauces.
  • Choose vitamin D-fortified yogurts, cheese and orange juice whenever possible.
  • Check labels and choose breakfast cereals that are fortified with vitamin D.
  • Include tuna on a regular basis, in sandwiches, casseroles or salads
  • Grill or bake salmon for a vitamin D-rich meal, once a week if possible.

# How Much Do I Need?

Our consumer tip sheet, Vitamin D: What You Need to Know About the Sunshine Vitamin is a great resource. It outlines the current recommendations: children and adults aim for 600 IU of vitamin D per day, while those over 70 should get 800 IU.1One cup of milk contains 100 IU, so three cups over the course of the day will get most people halfway to the recommended amount.2 Other dairy products, like yogurt and cheese, often contain vitamin D, but aren’t required to, so always check the label.

Milk is an important source of vitamin D, and people who drink it tend to get 180 percent more vitamin D than those who don’t.3 Other good sources, like salmon, contain 100 to 250 IU for a serving of farmed salmon and as much as 500 IU for wild.

There are plenty of vitamin D supplements on the market, but the Institute of Medicine encourages people to get vitamin D from foods. Very high doses of vitamin D (above 10,000 IU per day) can cause kidney and tissue damage. Always check with your doctor before taking supplements.


  1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
  2. U.S. Department of Agriculture, Agricultural Research Service. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Nutrient Data Laboratory Home Page,
  3. Fluid Milk Consumption in the United States. Food Surveys Research Group: What We Eat in America, NHANES 2005-06, Dietary Data Brief #3, ERS, Oct 2010. – first paragraph, top of pg 6.
  4. Bendik I, Friedel A, Roos FF, Weber P, Eggersdorfer M. Vitamin D: A critical and essential micronutrient for human health. Front Physiol. 2014 Jul 11;5:248.
  5. Ross A. Modern nutrition in health and disease (11th ed.). 2014. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins

Preventing Colon Cancer

Cancer of the colon and rectum is the third most regular disease and third driving reason for malignancy demise in both men and ladies in the U.S. Odds are you know somebody distressed with this feared malady. Both hereditary and natural variables, including eating routine and action, assume a part in colorectal tumors. Modifiable hazard elements—calculates that we have control over—that expansion danger of colon tumor include:

  • inactive lifestyle
  • obesity
  • eating lots of red or processed meats
  • smoking
  • drinking moderate-to-high levels of alcohol

In fact, it is estimated that about one-quarter of colon cases could be avoided by maintaining a healthy weight, exercising, not smoking, limiting alcohol and following a healthy diet.1,2

Many studies have looked at how diet and exercise affect cancer risk.  One group of foods specifically—milk & milk products—may play an important role in preventing colon cancer. A variety of studies indicate that consuming more calcium and/or milk foods reduces risk of colon cancer.3,4 Calcium intakes of 1200-1500 mg/day, or 4 servings of milk products per day, seems to provide the most protection against colon cancer.5 This amount is the same or slightly higher than the current calcium recommendation for adults. There is new evidence that vitamin D (which is added to milk) may also protect against colorectal cancer.5,6

Some studies show that people with the highest calcium or milk intakes have a 50-60 percent lower risk of colon cancer, compared to those with lower intakes.5  The reason may be that calcium binds to cancer-causing agents in the gut and helps excrete them, reducing the risk.

The impact of calcium and dairy foods on other types of cancer—specifically breast and prostate cancers—is also being studied. However, the findings are not consistent and more studies are needed before making any changes to our diet.

Along with the protective effect calcium and milk foods seem to have against colon cancer, they also provide other benefits such as heart health, lowering blood pressure, muscle building and bone health. To reap these benefits, the 2010 Dietary Guidelines recommend that adults consume 1000-1200 mg of calcium daily—the amount in 3-4 servings of milk and milk products per day. The variety of flavors and types of milk, yogurt, cheese and other dairy products make meeting this recommendation both enjoyable and healthful.


1American Cancer Society. Cancer Facts and Figures 2012.
2Kirkegaard H et al. Br Med J 2010; 341:c5504.
3Chan AT, Giovannucci EL. Gastroenterology 2010;138(6):2029-43
4Cho E et al. J Natl Cancer Inst 2004;96(13):1015-22.
5Holick MF. Clin J Am Soc Nephrol. 2008 Sep;3(5):1548-54.
6Park SY et al. Am J Epidemiol. 2007 Apr 1;165(7):784-93.

A Key Nutrient in Heart Health

At the point when the vast majority consider eating routine and coronary illness, they consider bringing down their admission of fat, soaked fat, cholesterol and sodium. Did you know there are sustenances and supplements you can eat to enhance your heart wellbeing? Potassium—a mineral found in bananas, drain and oranges—really assumes a major part in keeping us sound.

# What are the medical advantages of potassium?

More sustenance research recommends that expanding dietary potassium (found in low-fat dairy, products of the soil) can bring down circulatory strain. Truth be told, expanding dietary potassium might be considerably more vital than diminishing sodium allow on pulse … uplifting news for those experiencing serious difficulties back on salt. The term ‘dietary potassium’ implies that the supplement is given from sustenance in the eating routine, not supplements. Regularly individuals hop to the conclusion that if something is beneficial for us, a greater amount of it is far superior. Truth be told, an excessive amount of potassium—more often than not from supplements—can be unsafe, so it’s imperative to get your potassium from a sound eating regimen.

Truth be told, potassium is so essential in averting hypertension and stroke that the Food and Drug Administration (FDA) permits nourishments that contain no less than 350 milligrams of potassium to express the accompanying wellbeing claim on their mark:

“Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”

# How does potassium lower blood pressure?

Potassium is a mineral that helps regulate fluids and helps your muscles, including your heart, contract. If you increase the amount of potassium you take in from food, it increases the amount of potassium in the body.

This potassium helps the blood vessels become larger and therefore blood can get through more easily, lowering blood pressure. You can think of it like traffic—if a 4 lane highway has 2 lanes blocked from construction and then they suddenly open up, traffic can flow more freely. This Health Connections Newsletter has more information on the research investigating potassium’s role in heart health.

 # What else does potassium do?

Potassium plays many other roles in the body including:

  • Helping your muscles—including your heart—contract
  • Helping move nutrients into and waste out of cells
  • Transmitting nerve impulses
  • Regulating water and mineral balance
  • Maintaining normal blood pressure

Low potassium intakes have been linked to high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders and even infertility. Health professionals often recommend higher intakes of potassium to prevent or treat some of these conditions. Adequate potassium intakes may also reduce the risk of kidney stones and help prevent bone loss as we get older.

The Institute of Medicine’s guidelines for potassium call for 4,700 milligrams a day in everyone over 14 years of age. This is about double what most people usually eat. In fact, potassium is one of four nutrients—along with calcium, vitamin D and fiber—considered “under consumed” by the Dietary Guidelines Committee.

# How much potassium do we need?

Children need slightly less—between 3,000 and 4,500 milligrams/day—depending on their age.
Too much potassium—usually from supplements—can be dangerous, so it’s important to get your potassium from a healthy diet.

# How do I keep track of potassium in my diet?

It can be difficult and not very practical to count and keep track of the total amount of potassium consumed each day. Instead of counting up milligrams of potassium in every food, however—which gets tedious—it is much easier to follow an overall healthy dietary pattern. The DASH Diet (Dietary Approaches to Stop Hypertension) takes the guesswork out of meeting your potassium recommendations and is well-known for helping reduce high blood pressure, stroke and heart disease.

The good thing is the DASH Diet consists of normal foods that are readily available, with lots of fruits and vegetables, low-fat dairy and whole grains—tasty, convenient foods we should be eating anyway!

So, there is a lot we can do to improve our heart health every day. Read more on diet and other lifestyle factors that will help you maintain a healthy heart.


1. Academy of Nutrition and Dietetics:
2. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academy Press; 2004.
3. Rafferty K, Heaney RP. Nutrient effects on the calcium economy: emphasizing the potassium controversy. Journal of Nutrition 2008;138:166S-171S.
4. USDA National Nutrient Database for Standard Reference:
5. Siervo M et al. Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis. Br J Nutr. 2014 Nov 28:1-15.
6. Buendia JR et al. Longitudinal effects of dietary sodium and potassium on blood pressure in adolescent girls. JAMA Pediatr 2015; 169(6):560-8.
7. Aburto NJ et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analysis. Br Med J 2013;346:f1378.
8. Binia A et al. Daily potassium intake and sodium-to-potassium ratio in the reduction of blood pressure: a meta-analysis of randomized controlled trials. J Hyperten 2015; 33(8):1509-20.

Keep Your Bones Strong

Test Your Bone IQ : Are Your Bones Strong and Healthy?

Solid bones rely on upon numerous things, take this speedy test to figure out whether you are at hazard for the bone diminishing ailment osteoporosis:

  • Are you female?
  • Do you have a family history of osteoporosis (sibling, parent or grandparent) or broken hips?
  • Are you often on a diet to lose weight?
  • Do you do weight-bearing activities (running, walking, weight training) less than three times a week?
  • Do you get less than 15 minutes of sun exposure (without sunscreen) daily?
  • Have you gone through menopause without estrogen replacement therapy?
  • Do you eat less than 3 servings of high-calcium foods every day? (One serving = 1 cup of milk, yogurt or calcium-fortified orange juice, 1 1/2 oz. of cheddar cheese)

Calcium is one of the minerals that helps build strong bones, especially during childhood and young adulthood. Our bones become less dense as we age, but if you’ve built up bone mass early in life, the loss is less likely to cause devastating problems later in life. Getting enough calcium also helps to maintain the bone mass you have in your later years.

Vitamin D also plays an important role in healthy bones by helping absorb calcium from the gut (this is why milk is fortified with vitamin D).

# What is the best way to get enough calcium from my diet and ensure I’m building strong bones?

The best natural food sources of calcium are milk, cheese and yogurt, which provide two-thirds of the calcium in the American diet. Each serving of milk and dairy foods provides about 300 mg of calcium needed be build bone density. Other food sources of calcium include broccoli, almonds, tofu and beans. Do you know how much broccoli it takes to equal a glass of milk? The Calcium Quiz can help you figure out if you are getting enough calcium from the foods you eat everyday.

However, it is not just specific nutrients, such as calcium and vitamin D that are responsible for bone health.  A whole “package of nutrients” – calcium, magnesium, phosphorus, potassium, vitamins B12 and D, protein and zinc – are involved in bone health. This is why getting our nutrients from food sources, rather than from individual supplements, is your best bet.

Consuming a well-balanced diet of a variety of foods, including dairy products and other calcium-rich foods, fruits and vegetables, grains and meat or beans on a daily basis is the best way to ensure an adequate intake of all these important bone-building nutrients.

Does Milk Prevent Osteoporosis?

Osteoporosis is a disease in which bones become brittle and are more likely to break in your older years. If not prevented or if undetected, osteoporosis can progress painlessly until a bone breaks. Women are at increased risk because their bones are less dense to start with, and hormonal changes after menopause make them lose bone mass faster. However, men are also at risk for osteoporosis; up to one in four men over age 50 will break a bone due to osteoporosis.

Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine. A broken hip almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause long-term or permanent disability or even death.

The good news is, osteoporosis is preventable in most people. You can improve your bone health, even in your older years, through weight-bearing exercise and eating the right foods. A very large body of evidence establishes that adequate calcium consumption throughout life augments bone gain during growth, prevents fracture, retards age-related bone loss, and reduces risk of osteoporosis.1

Milk and dairy foods help build bone density. Dairy sources of calcium are more effective than calcium supplements due to dairy’s unique package of nutrients (vitamin D, protein, magnesium phosphorus, potassium) that are the right proportions for healthy bones.

  1. NIH Consensus Development Program. Consensus Statements. Osteoporosis Prevention, Diagnosis, and Therapy. Vol. 17, No. 1. March 27-29, 2000. (JAMA 285: 785-795, 2001)

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.


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. 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. Accessed March 27, 2015.

3. Office of Disease Prevention and Health Promotion. Website. Scientific Report of the 2015 Dietary Guidelines Advisory Committee Website. Accessed March 27, 2015.

Some Tips to Enjoy What You Eat

Quit agonizing over what you eat and begin adoring it. As opposed to ticking off every one of the things you shouldn’t eat, make the most of your nourishment and make your dinners a pleasurable ordeal that you anticipate.

Here are three tips to expand your sustenance joy while keeping up a sound weight – without thinking about it!

1. Eat for Pleasure

Take time to savor your food. A healthy eating plan will include “indulgences” every now and then and you shouldn’t feel guilty about eating the foods you love. Comfort foods are examples of how closely tied emotions are to our eating habits. So if you find comfort in a high-fat treat, don’t view it as something “bad,” take extra time to sit down and really enjoy it.

2. Eat with Family and Friends

Create positive eating experiences for yourself and your family by taking the time to sit together at mealtime.  Not only can it be pleasurable for the adults but it is an ideal time to share your positive attitudes about food with your children. Mealtime conversation brings the family together, promotes self-esteem in children and starts a lasting and positive relationship with food.

You can also include your family in meal planning and preparation. Mealtime is an ideal time to strengthen family ties and pass on family cultural traditions. Kids are more likely to try new foods when they are involved in meal preparation.

3. Consider Satiety

Eat balanced meals that are satisfying by choosing nutrient-rich foods from all five food groups. A balanced meal consisting of carbohydrate, protein and fat gives you energy, prevents a drop in blood sugar and keeps you satisfied for several hours. Eating meals or snacks that contain a balance of carbohydrate, protein and fat is the best way to feel satisfied and have sustained energy.

If you’re trying to last between meals without a dip in energy—or strong food craving that sends you to the vending machine—think of eating balanced meals of nutrient-rich food, including carbohydrate, protein and, yes…some fat! A satisfying evening meal will leave you less likely to fall prey to a late-night snack attack, too!

In general, a meal including a variety of foods from several food groups will provide the balance you need. And don’t leave out your favorite foods. Work them into your meals by including nutrient-rich options alongside them. Give yourself permission to have a positive attitude toward food!