Friday, 3 April 2015
Monday, 30 March 2015
How Alcohol affects in our Body
Effects of alcohol
Within five minutes of consuming alcohol, it enters the blood stream via the stomach. The effects can last for several hours. Alcohol is a nervous system depressant and after three units, makes people less socially inhibited and generally more relaxed. A unit contains eight grams of alcohol and consists of one large beer, one glass of wine or one pub measure of spirits.
After eight units, most people will slur their speech and become clumsy, uncoordinated and sometimes very emotional – generally known in South Africa as ‘dronkverdriet’. If more alcohol is consumed, double vision, nausea, loss of balance and vomiting can occur. Further drinking may lead to unconsciousness and memory loss.
Many things influence the effects alcohol has on particular people: their body weight, the speed with which the alcohol was consumed, how full or empty the stomach of the drinker was, their emotional state, their drinking habits and their personality or surroundings.
Alcohol is often used in conjunction with other drugs and this can greatly increase the effects of both substances.
Alcohol is metabolized very quickly by the body. Alcohol needs no digestion and is quickly absorbed. It affects every organ of the body, but its most dramatic impact is on the liver. Alcohol metabolism permanently changes liver cell structure, which impairs the liver’s ability to metabolise fats. This is why alcoholics develop fatty livers.
The liver can metabolise about one unit of alcohol per hour. If more arrives, it continues to circulate in the body until the liver can accommodate it. This is how it affects all other parts of the body.
The impact excessive alcoholic intake has on the body, is huge. The following are only some of the physical effects alcoholics can experience: Gouty arthritis, cirrhosis of the liver, increased cancer risk, heart disease, kidney failure, malnutrition, dementia, obesity and depression.
There are also many psychological symptoms associated with excessive alcoholic intake, many of which become apparent in someone’s workplace or personal life. These include a deterioration of personal hygiene, constant bouts of colds or flu, poor eating and sleeping habits, inappropriate behaviour in social situations, mood swings, poor concentration, irritibility, irregular work performance, constant lies to cover up the drinking, financial problems and frequent job changes.
Thursday, 26 March 2015
Eggs and Cholesterol – How Much Is Too Much.............
Eggs are among the most nutritious foods on the planet.
Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.
However, eggs have gotten a bad reputation because the yolks are high in cholesterol.
In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.
People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.
But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.
How React With Cholesterol In Our Body
Cholesterol is often seen as a negative word.
When we hear it, we automatically start thinking of medication, heart attacks and early death.
But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane.
It is also used to make steroid hormones like testosterone, estrogen and cortisol.
Without cholesterol, we wouldn’t even exist.
Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.
Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol.
But when we eat a lot of cholesterol rich foods, the liver starts producing less .
So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver .
Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.
Are You Eat Several Whole Eggs Per Day? See What Happens in your Body.......
For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and yellow is in cholesterol).
Common recommendations include a maximum of 2-6 yolks per week(for healthy people). However, there really isn’t much scientific support for these limitations .
Luckily, we do have a number of excellent studies that can put our minds at ease.
In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.
These studies show that:
- In almost all cases, HDL (the “good”) cholesterol goes up .
- Total and LDL cholesterol levels usually don’t change, but sometimes they increase slightly .
- Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor .
- Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly .
- It appears that the response to whole egg consumption depends on the individual.In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed “hyper responders”), these numbers do go up slightly .That being said, I don’t think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL .People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern .The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.Bottom Line: Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.
Eggs and Heart DiseaseMany studies have looked at egg consumption and the risk of heart disease.All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke .However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease .Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don’t.This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors .Bottom Line: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.
Other Health Benefits(Eggs)Let’s not forget that eggs are about more than just cholesterol… they’re also loaded with nutrients and have various other impressive benefits:
- They’re high in Lutein and Zeaxanthine, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts.
- They’re very high in Choline, a brain nutrient that over 90% of people are lacking in .
- They’re high in quality animal protein, which has many benefits – including increased muscle mass and better bone health.
- Studies show that eggs increase satiety and help you lose fat .
- Eggs also taste amazing and are incredibly easy to prepare.So even IF eggs were to have mild adverse effects on blood cholesterol (which they don’t), the benefits of consuming them would still far outweigh the negatives.Bottom Line: Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.
How Much is Too Much?Unfortunately, we don’t have studies where people are fed more than 3 eggs per day.It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.However… I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.He had normal cholesterol levels and was in very good health .Of course, a study of one doesn’t prove anything, but it’s interesting nonetheless.It’s also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds.The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3s and important fat-soluble vitamins .Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day.I personally eat 3-6 quality whole eggs per day (about 30-40 per week) and my health has never been better.Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet.
Tuesday, 17 March 2015
People argue about carbs, fats, and everything in between. However, almost everyone agrees that protein is important.
Eating plenty of protein has numerous benefits. It can help you lose weight (especially belly fat), and increase your muscle mass and strength.
The recommended daily intake (RDI) is 1 to 1.5 gms / body weight. However, many health and fitness experts believe that we need much more than that.
Here is a list of 20 delicious foods that are high in protein.
Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories .
2. Chicken Breast
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
3. Cottage Cheese
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
4. Lean Beef
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.
6. Fish (All Types)
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories .
Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
8. Turkey Breast
Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories.
Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories .
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories.
12. Brussels Sprouts
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
13. Greek Yogurt
Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.
14. Pumpkin Seeds
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds
Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
18. Whey Protein Supplements
Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
Monday, 16 March 2015
What type of mattress is best for low back pain?
Back pain is one of the top reasons that people begin to lose mobility in middle age. Pain can keep people from engaging in physical activity, making it more difficult for them to maintain a healthy weight and keep up their strength, stamina, and balance as they age. So treating and managing back pain that results from injuries or health problems is crucial for staying on the path of a healthy and active life.
Considering that most people spend roughly a third of their lives lying in bed, choosing the right mattress is essential for managing low back pain. It can make the difference in whether you can sleep at night and function the next day.
In the past, doctors often recommended very firm mattresses. But one study, based on a waiting-room survey of 268 people with low back pain, found that those who slept on orthopedic (very hard) mattresses had the poorest sleep quality. There was no difference in sleep quality between those who used medium-firm and firm mattresses.
Soft mattresses, on the other hand, can also be problematic. While a soft mattress that conforms to your body's natural curves may help the joints align favorably, you might also sink in so deeply that your joints twist and become painful during the night.
If you want to find out whether a firmer mattress would feel better than the one you're currently using, try putting a plywood board under your mattress to dampen the movement from the bedsprings, or try placing your mattress on the floor.
Of course, you can also go to a mattress showroom and test a variety of models. But keep in mind that what feels comfortable for a few minutes in a store might not translate into a good night's sleep. A more reliable test is to observe how you feel after sleeping on different types of mattresses while away from home — for example, at a hotel or a friend or relative's house.
Tuesday, 10 March 2015
What’s the best diet steps for weight loss?
When it comes to weight loss, there are no magic tricks that guarantee success. What works for you is likely to be different to what works for your partner, neighbour or workmate. The best advice is to find a healthy eating regime – let’s call it a diet – that you can stick to. You may choose a specific diet book or commercial program to kick start your weight loss, but in the longer term, switch to an eating pattern you can live with for good. The diet that works best will depend on many factors: your current weight, dieting history, how much weight you need to lose, reasons for wanting to lose weight, your knowledge and skills around food preparation and nutrition, personal supports and the time you have to focus on weight loss.
But first, a warning about fad diets. Fad diets can work in the short-term because they lead to a reduction in total kilojoules but are usually nutritionally inadequate. They often ban specific foods or food groups, such as carbohydrates, and promise miraculous results. Or they may promote unproven fat burning or other supplements. Fad diets generally contradict advice from credible health professionals. Research shows the more radical the diet approach, the more likely you are to give up because of boredom or unpleasant side-effects including bad breath, constipation, and even gall bladder disease.
First up, decide on your weight loss goal. If your body mass index (BMI) is over 25, aim to lose up to 10% of your body weight in six months. Next, decide how you’re going to monitor your progress. You can record your weight weekly using an app, at your weight-loss group or program, or use a pen-and-paper diary.
Everybody’s total daily energy needs are different, depending on your level of activity – this calculator can help you work out your individual energy needs. A weight-loss diet should reduce your daily energy intake by at least 2,000 kilojoules or 480 kcal per day compared to what you usually eat when weight stable. That is enough of a kilojoule reduction to lose a quarter to half a kilogram per week, which can add up to 12 to 25 kilograms over a year. Sounds easy, but it’s a lot more difficult in practice. You have to be consistent every day and every week. This is why you need to choose a diet that really appeals to your tastes and preferences. It doesn’t really matter which diet that is, so long as it specifically targets a reduction in total energy (kilojoules or calories), and you can stick to it.
When it comes to weight-loss diets, there are three levels of energy restriction:
1. Reduced-energy diets (RED)
REDs aim to reduce a person’s usual energy intake by 2,000 to 4,000 kJ per day from their usual needs. You can achieve this by changing some food habits, such as cutting down your portion sizes, swapping soft drink for diet versions or soda water, or not eating after 8pm to reduce snacking. Other approaches that fit this category are LOW GLYCEMIC INDEX (GI) diets or avoiding foods with added sugar.
2. Low-energy diets (LED)
LEDs prescribe a daily energy intake of about 4,200 to 5,000 kJ (480 kcal to 960 kcal) per day. This is usually a list of specific meals and snacks that you follow closely to ensure your kilojoule intake matches the daily target. Most commercial weight-loss programs – such as Weight Watchers, Biggest Loser Club, Jenny Craig or home delivery Lite n Easy – provide this. Weight-loss diets that give you a meal plan, such as those designed by accredited practising dietitians, are usually LEDs.
3. Very low-energy diets (VLED)
VLEDs limit total energy intake to only 1,800 to 2,500 kJ (430 to 600 kcal) per day. This approach uses formulated meal replacements (FMRs) to ensure your energy intake is kept very low. FMRs are supplemented with vitamins and minerals to try and meet the body’s requirements, despite the severe energy restriction. VLEDs, such as Optifast or KicStart, are used when you need to lose weight quickly for health reasons or ahead of surgery. Talk to your GP first because they need to be supervised by a doctor or dietitian due to potential side-effects such as gall bladder or liver inflammation, constipation, headaches and bad breath.
Long-term change: The level of energy restriction to aim for depends on what you think you can stick to. If your weight is going up by a few kilograms each year, then your current energy needs are probably around 9,000 to 11,000 kJ per day. If you have never been on a diet before, then start with an RED. If you want to lose weight faster, you will need the lower kilojoule target of an LED, but it will be harder to stick to. Once you have set the level of energy restriction, then further manipulating nutrients – by eating more or less protein, for instance – will not lead to greater weight loss. This applies to altering the proportion of total fat, the glycemic load or glycemic index of the carbohydrate. For weight loss, it is kilojoule total that counts.
The guidelines also note that self-monitoring is key to weight-loss success. If you track your progress in a weight-loss diary and monitor your dietary intake, physical activity, body weight and measurements, you’re more likely to lose weight and keep it off.
Once you have found the eating pattern that allows you to lose 250 grams to one kilogram per week, share your success story. That way more people will discover that “the best diet" for weight loss might not have a fancy name, but is an approach that you can live with, for good.
Boost Your Energy With A Glass Of Water
Water is nature’s magic elixir. It improves your oral health, promotes weight loss and energizes
you. Ordinary water, researchers at Vanderbilt University Medical Center found, raises
alertness. The scientists discovered that water increases sympathetic nervous system (SNS)
activity. SNS is responsible for activating the body’s responses under stress, raising blood
pressure, energy use and alertness. Next time you need an energy boost, skip the caffeine and
turn on the tap.
Friday, 6 March 2015
THE BEST SIX DOCTORS
1. Benefits of Sunshine
· supports the immune system
· protects against dementia and brain aging
· good for loosing excess fat
· essential for decreasing symptoms of asthma
· strengthens teeth
We are making a whole generation Vitamin D deficient with fear of the sun.Ultra Violet light is just one frequency of light; there are eight others - infrared, and the seven spectrums of visible light. Each one has its own unique healing power!
Here are 10 benefits of getting a moderate amount of sun exposure:
1. Sunlight and whole foods send breast cancer into remission.
2. The sun's light kills bad bacteria.
3. Sunlight has a beneficial effect on skin disorders,
4. Sunlight lowers cholesterol.
5. The sun's rays lower blood pressure.
6. Sunlight penetrates deep into the skin to cleanse the blood and blood vessels.
7. Sunlight increases oxygen content in human blood.
8. Sunlight builds the immune system.
9. Regular sunlight exposure increases the growth and height of children,
10. Sunlight can cure depression.
2.Benefits of Water
7. Relieves Fatigue
8. Improves Mood
9. Treats Headaches and Migraines
10. Helps in Digestion and Constipation
11. Aids Weight Loss
12. Flushes Out Toxins
13. Regulates Body Temperature
14. Promotes Healthy Skin
15. Relieves Hangover
16. Beats Bad Breath
3.Benefits of Rest
5.Benefits of Exercise
1: Exercise controls weight
2: Exercise combats health conditions and diseases
3: Exercise improves mood
4: Exercise boosts energy
5: Exercise promotes better sleep
6: Exercise puts the spark back into your sex life
7: Exercise can be fun
5.Benefits of Diet
1. You’ll be more productive