Topics of Health

Sugar Hurts Blood Pressure

2008-02-26T22:14:00.000-08:00

Although, I don’t have high blood pressure, it runs in my family medical history. So, whenever I see any helpful tips to deal with or control high blood pressure, I take note. With the unhealthy lifestyles that so many of us live today, along with the stress of everyday living, high blood pressure is becoming ever more prevalent, even among the very young. I found Jean Carper’s article on high blood pressure, in USA Weekend of February 15-17, 2008, extremely interesting. Ms. Carper noted that Dr. Harry Preuss, of Georgetown University, says that if you have high blood pressure, you should cut back on sugar and refined carbohydrates. We are not just talking about the white, sweet, crystallized stuff you put in your coffee and on your cereal. We are also talking about the sugar found in everyday foods, your favorite refined carbohydrate foods (the doughnuts that taste so good with your coffee, those crunchy BBQ potato chips you can’t seem to get enough of, that delicious double scoop of ice cream), and drinks (the high-fructose corn syrup found in regular soft drinks). Animal studies have found that sugary diets induce hypertension (high blood pressure).

Let’s face it! Sugar is in everything, at least almost everything that tastes good! And there are so many different types of sugars, like: brown sugar, honey, corn syrup, barley malt, high fructose corn syrup, corn syrup solids, molasses, and, of course, the regular white sugar. It’s hard to keep track, and if you don’t read the label, you would never believe that some of your favorite foods usually have more than one type of sugar in them. (Check out the label on your favorite so-called healthy granola bar. It may shock you!)

Dr. Preuss did offer a helpful tip for high-blood pressure. His recent study found that taking chromium supplements (200 micrograms daily) will help to counter the effect of sugar on blood-pressure.

I discovered the article to be very informative. High blood pressure can lead to stokes, diabetes, kidney failure, and even death. It should be taken very seriously. Therefore, I appreciate finding any tips that will help to maintain a normal blood pressure. I knew that chromium supplements were good for people that have diabetes, because it helps to maintain the blood sugar level. And I knew that chromium will help to control your desire for sweet, sugary foods. But now I have found out that chromium will help control blood-pressure. That chromium does a lot of good stuff!!

Take Multivitamins to Fight Depression

2007-12-20T20:46:00.000-08:00

Recently, in USA Weekend, there was an article titled Multivitamins fight depression in elderly, by Jean Carper. She discussed a new international study reporting that "a multivitamin/mineral pill has the power to relieve depression in elderly patients." Regardless of their initial level of depression, "symptoms of depression - like sleep problems, loss of appetite, fatigue, feelings of worthlessness - improved" after taking a multivitamin/mineral pill daily for six weeks. She reports that these "findings are consistent with studies linking folate and vitamin B12 deficiency with depression."

Although, this study was done using elderly patients, being realistic it is reasonable to conclude that anyone, young or old, could enjoy the same benefits from a daily multivitamin/mineral pill. With the hectic, fast-pace lifestyle so many of us live today, it gets consistently harder to eat a balanced diet that meets all of your daily nutritional needs. And even when we try to put forth the effort to eat nutritious and balanced meals, we can not be certain that the food is not lacking in some way. So, often we are consuming food that has come half way around the world. It has gotten to the point, that I am almost shocked when I found something in the local grocery store that is actually from the United States, or is locally grown. How much nutrition are we receiving from food that may have been in transport for days, under various environmental conditions? What food value to our bodies has been lost, by the time we finally get the product to our homes? With so many factors to consider, it can be a little extra insurance for our bodies, to take a daily multivitamin/mineral pill, just to make sure that we are not missing nutrients that will make us feel and look our best!

Free DVD to Strengthen Your Heart

2007-11-25T20:27:00.000-08:00

There is a free DVD available with tips and exercises for heart-attack survivors, it's called Heartfelt for Life: Strengthening Your Heart. Although it was specifically designed for someone who has had a heart-attack, no doubt it will be a great motivator for someone who is very out of shape and feels like doing exercises will give them a heart-attack. :) Getting serious though, I found it very interesting that only 48% of heart-attack survivors do daily exercise. This was noted in a FitSmart article by Jorge Cruise, in the USA Weekend magazine, dated September 28-30, 2007. That's surprising, since you would think that a heart-attack would make you want to do anything, including exercise, to restore your health. Yet, it seems that people who did not exercise before the heart-attack, are afraid of pushing themselves too hard. The DVD, therefore, is an encouragement to start an exercise program, and does include instructions plus warning signs to watch out for while exercising.

The DVD is the creation of Bob Greene, an exercise physiologist, and Mehmet Oz, M.D., a professor of surgery at Columbia University in New York (you know, the health guys Oprah always has on her show). Bob Greene has suggested that walking is usually the most appropriate start for people who have not regularly exercised in the past. Now you know that is something we all can do - WALK -and it can be the beginning of a beautiful lifelong program of regular exercise, something our heart really does need.

Calcium Foods or Calcium Pills, Which is Better for Your Health?

2007-09-10T11:28:00.000-07:00

Everyone knows that calcium is essential for strong bones. But which is better, foods high in calcium or taking calcium pills? Jean Carper reports in USA Weekend, dated August 31-September 2, 2007, that "a new study from Washington University School of Medicine says post-menopausal women who got most of their calcium from their diet or from diet and supplements had better bones than women who got most of their calcium from pills alone." The reason given is that most likely "calcium in food is better absorbed."

So, while taking calcium supplements, it is also important to eat calcium-rich foods. Fortunately, calcium can be found in a variety of food sources other than just milk. I'm sure there are more people like myself out there that don't really care to drink milk. I'll drink it, but it's not my favorite beverage. And there are people who are lactose-intolerant, who cannot easily digest milk or milk-related products. To give you just an ideal of the many food sources for calcium, it is found in: milk and dairy foods, salmon (with bones), sardines, seafood, green leafy vegetables, almonds, asparagus, broccoli, cabbage, collards, dandelion greens, figs, filberts, kale, kelp, mustard greens, oats, prunes, soybeans, tofu, turnip greens, and watercress - just to name a few.

A calcium deficiency can lead to a number of health-related problems, such as: aching joints, brittle nails, eczema, hypertension (high blood pressure), insomnia, muscle cramps, numbness in the arms and/or legs, rheumatoid arthritis, rickets, and tooth decay. Obviously, calcium should be a necessary part of our daily diet. But don't just pop a pill, eat a food rich in calcium too.

Strong Bones for Good Health

2007-09-06T14:00:00.000-07:00

For me, gardening is a passion. So, I was pleasantly surprised when I recently read that activities like gardening can contribute to bone health. There was an article entitled, "Build Bones with Strength Training, " by Jorge Cruise, in the USA Weekend dated August 3-5, 2007. In the article it stated that researchers doing a six-year, nationwide study found that "weight-bearing activities like strength training and yardwork were linked to bone health." The lead researcher pointed out that "like muscles, bone responds to force by growing. . . bones become more dense." In addition, it is essential to get the right amount of calcium each day for someone your age.

It is reassuring to know that when I'm gardening I'm not just turning up dirt, I'm improving my bone strength too. So, doing something I enjoy is improving my mind (mental attitude by relaxing) and my body (strong, dense bones). That is certainly a win, win proposition. STRENGTH TRAINING = STRONG BONES

Enjoy the Holiday and Eat Some Healthy Stuff Too!

2007-09-03T15:46:00.000-07:00

Have a great holiday weekend! And remember to treat your mind and body good, by relaxing and eating some healthy salads, veggies, and fresh fruit. HAVE FUN!!

Take Charge of Your Health in Event of a Disaster

2007-08-29T19:15:00.000-07:00

Take time to reflect on the second anniversary of Katrina. It may have occurred in New Orleans that time, but none of us are immune from disasters, they can strike anyway. So, we need to prepare ourselves physically, mentally, and emotionally each day for the unexpected. I'm not talking about being paranoid, waiting for doom to happen. I'm talking about being in the best state we can be in, so that whatever life will direct our way, we will do our best to handle it. Katrina was living proof that we may be on our own for some time. Emergency assistance does not always come when we really need it, it may come later than we were hoping. We have to take charge of our life, just as we must do with our health! It's our life, and our body!

Cinnamon helps Blood Sugar

2007-08-19T14:15:00.000-07:00

Even if you don't have diabetes, it is a good ideal to maintain a steady blood sugar rate for better health. One food seasoning that has been found to be very effective in steadying blood sugar is cinnamon. As Jean Carper puts it, in the August 3-5, 2007 issue of USA Weekend, "cinnamon is sensational." She reports that "rapidly digested foods are more likely to spike blood sugar and insulin, factors that promote diabetes and overeating." In a study conducted in Sweden, even healthy people who added a teaspoon of cinnamon to foods, were able to have lower blood glucose levels.

So, how about adding a little cinnamon to your favorite dishes, like: sweet potatoes, cooked carrots, pudding, cooked fruit, breads and muffins. If you start to think about it, you can discover various dishes that you enjoy daily, that you can add a little cinnamon to.

Eating Whole Grains May Save Your Life and Your Health

2007-08-15T19:24:00.000-07:00

I was recently reading a very interesting article in the USA Weekend, dated August 10-12, 2007. It was talking about how popcorn can help save your life. Popcorn, yes, popcorn. You see, popcorn is a whole grain. It pointed out that a study has found that "women over age 55 who eat the most whole grains are 35% less apt to die of an array of inflammatory diseases." The diseases included such things as asthma, chronic obstructive pulmonary disease (COPD), Crohn's disease, emphysema, gout, infections, rheumatoid arthritis, and ulcerative colitis.

The study revealed that a person would need to eat "at least 11 servings of whole grains a week" to receive the most protection against such inflammatory diseases. Whole grains can cover a wide variety of foods like popcorn, oats and oatmeal, barley, buckwheat, whole-wheat kernels, brown rice, wild rice, bulgur wheat, kasha, cracked wheat, quinoa, and various whole-grain cereals.

The article was written by Jean Carper in the EatSmart section of USA Weekend. She always seems to have very interesting articles on health and nutrition. Check her out.

Easy Stress Busters

2007-08-13T08:46:00.000-07:00

We all hate STRESS, but it seems to be an unavoidable part of modern life. The worst part of stress, is that daily stress can lead to a number of health related conditions, such as: high blood pressure, heart disease, mental and emotional problems. So, I thought the quick stress busters suggested in the 8/5/07 issue of Parade magazine, was a great ideal. They were all quick and easy ways to combat stress in five minutes:

MEDITATION Ranging from deep breathing to moments of silence, it serves the purpose of shutting out obsessive worries by focusing your mind and body on the present.

EXERCISE Something as simple as the inversion position, can help remove stress. One move involved just lying in bed with your legs up in the air. This position helps to combat "the effects of gravity on your circulatory system and is thought to help with varicose veins."

TALKING TO A FRIEND It has been found that putting feelings into words can help lessen stress. So, sharing your feelings with a few close friends, can help to reduce stress and depression. And, if you talk to a funny friend all the better, since laughter improves your mood and may boost your immune system.

REFLECT ON DAY'S ACCOMPLISHMENTS We usually lie in bed at night, stressing about all the things we didn't get done. Instead, we can build self-esteem, "a key factor in combating stress," by listing at least three things we did accomplish that day. What a positive way to end your day!

We may not be able to control all the stress that comes our way in life, but we can certainly find ways to lessen or even bust some of the everyday stress we are confronted with.

Preventing Bladder Infections

2007-08-06T19:42:00.000-07:00

Everyone has heard about natural remedies to help prevent bladder infections (urinary tract infections - UTIs). The remedy that I have constantly heard about, and that seems to help most people, is cranberry juice. The experts seem to agree on this. In the July/August 2007 issue of Health magazine, it mentioned that cranberry juice appears to help because "it contains a tannin called proanthocyanidin, which keeps UTI-causing E. coli from sticking to bladder cells." But researchers are not certain how much cranberry juice a person would need to drink. So, it has been suggested that if you are prone to bladder infections (or UTIs), to drink one 8-ounce glass of cranberry juice a day. Of course, it doesn't really help matters to drink the sweetened juice cocktail that contains only a small amount of actual cranberry juice. There are, though, many varieties of unsweetened cranberry juices available. They are usually mixed with naturally sweeter juices like apple or grape juice, to help tone down the tart cranberry taste and yet make a very pleasant and healthy juice.

If a person gets bladder infections (or urinary tract infections) frequently throughout the year, a medical professional would be able to develop a long-term effective strategy of care.

It's nice to know that there are some natural remedies that really can work, without all the side effects that many medications present.

Dealing With Stress

2007-07-28T20:36:00.000-07:00

We all have stress, it's an inescapable part of life. It's nice, though, to figure out ways to deal with stress that are not self-destructive and harmful (like: overeating, eating unhealthy junk food, overindulging in alcoholic beverages, taking unnecessary or illegal drugs, etc.). So, I though it was interesting that in a recent article of Natural Health magazine, they discussed five popular relaxation methods.

MEDITATING (Just 15 to 20 minutes a day of meditation can produce a "relaxation response".)
EXERCISING (Exercise releases the feel good brain chemicals, endorphins.)
READING (It needs to be material that makes you feel good.)
TALKING TO OTHERS (It can help to vent to a true blue friend, one that is supportive.)
WATCHING TV (Something that relaxes you. Not the news, or some violent TV program.)

I'm always looking for ways to manage stress or help alleviate it; of course, in a naturally healthy way.

Spotting Skin Cancer

2007-07-26T20:54:00.000-07:00

Although, I live in the South, I must admit that I don't really get concerned about sunscreen until the springtime, when the temperatures start to rise and the sunny days are longer. Yet, realistically, the UV rays from the sun are something to be careful of year-round. I notice that more and more emphasis is being put on skin cancer prevention right now, probably because it is summertime. Skin cancer can be a silent killer, so it is very important to know the signs.

One way to check for possible signs of skin cancer is to do a monthly self-exam of beauty marks and moles. If you notice any change in the shape, color, or they start to itch or bleed, it's time to talk to your doctor.

In the June 2007 issue of HEALTH magazine, it had an excellent article on skin cancer, with pictures to show when a mole or beauty mark is something to be concerned about. The link below will take you to a slideshow at www.health.com to help identify an unhealthy mark.

I'm making a concerted effort to make putting on sunscreen a daily necessity before heading outside. It can help protect from wrinkles, sunburn, and skin cancer too.

Introduction - Why Do This Blog?

2007-07-25T22:46:00.000-07:00

I enjoy reading about issues of health and nutrition, and will use this blog to share pertinent information I have read or heard that maybe of interest to others.