Healthy lifestyle can undo heart damage

The heart, it seems, is more forgiving than you may think -- especially to young adults who try to take charge of their health. Researcher have found that picking up healthy habits in the 30s and 40s can slash heart disease risk.

When people in their 30s and 40s decide to drop habits that are harmful to their heart and embrace healthy lifestyle changes, they can control and potentially even reverse the natural progression of coronary artery disease, the findings showed.

"It is not too late," said Bonnie Spring, professor of preventive medicine at Feinberg School of Medicine, Northwestern University in the US.

"You are not doomed if you have hit young adulthood and acquired some bad habits. You can still make a change and it will have a benefit for your heart," Spring added.

The healthy lifestyle factors assessed were: not being overweight/obese, being a non-smoker and physically active and having low alcohol intake and a healthy diet.

Each increase in healthy lifestyle factors was associated with reduced odds of detectable coronary artery calcification and lower intima-media thickness -- two major markers of cardiovascular disease that can predict future cardiovascular events.

On the flip side, scientists also found that if people drop healthy habits or pick up more bad habits as they age, there is measurable, detrimental impact on their coronary arteries.
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Is Juicing Really Good For Digestive Health As Your Think?

The Juicing for Health Movement:
Juice from raw fruits and vegetables may be a good addition to a healthy diet. Get some advice on juicing from a nutrition expert.
Fitness pioneer Jack LaLanne was a big advocate of eating raw fruits and vegetables and juicing as part of a healthy life. For many Americans, Jack LaLanne’s Power Juicer was their first exposure to the idea of putting raw produce in a blender and extracting the juice. But does juicing really provide a nutritional advantage?
The philosophy behind the juicing movement is that the juice from raw fruits and vegetables contains special enzymes that are good for digestive health. People who support juicing claim that raw juice can build up your immune system and help you fight off diseases like cancer. Other claims for juicing have included slowing the aging process and removing dangerous toxins from the body.
Digestive Health Claims of juicing:
- Nutrients from raw juices have the ability to correct imbalances in the body’s cells that come from eating foods considered less natural.
- Enzymes that are important for your digestion are contained in raw fruit and vegetable juices, and these enzymes are destroyed by cooking.
- Since fruit and vegetable juice is easy to digest, it leaves more energy for the body to fight off diseases and heal itself.
What the Experts Say About Juicing:
Juicing devalues the fruits and vegetables because it may eliminate some of the food’s fiber.
Debra J. Johnston, RD, director of nutrition services at Remuda Ranch, a program for eating disorders in Wickenburg, Ariz., says there is value in juicing. “Juicing may be a good way for individuals who do not consume enough fruits and vegetables to get important vitamins and minerals by creating tasty concoctions of fruit and vegetable juice,” she says.
But the very process also devalues the fruits and vegetables, she says, because it may eliminate some of the food’s fiber. “Fiber not only plays an important role in digestive health but it also helps us feel fuller for longer,” she says.
According to the American Cancer Society (ACS), a diet high in fruits and vegetables is good for digestive health and may even reduce cancer risk. But there is no evidence that drinking fruit or vegetable juice is better for you then eating whole fruits or vegetables. There is no evidence to support the idea that the enzymes found in raw fruits and vegetables have any special powers. These enzymes are broken down by your stomach juices during digestion.
Risks of Juicing
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Ways To Bring Fitness Into Your Life.

Since my youth fitness has been a part of my life. There were the times when I belonged to several gyms and fitness centers. Those days are pretty much gone . Today, most of my training is via my bodyweight and outdoors. To me, getting fit can be done just about anywhere. I don’t look at fitness as needing some special equipment.

Ways to bring Fitness into your Life:

Once you have the mindset of what fitness really is, then it becomes simple as to finding ways to bring fitness into your life. I’m going to introduce to you some ways to do just that.

1. Go for a walk in your neighborhood.

This is probably the beginning of most fitness programs. Walking is fundamental for just about everybody except babies. You can join a walking group. I remember when the local indoor malls would have such groups.

2. Go for a hike.

Like walking, moving your body in nature via a hike is another fundamental movement activity. And the most important aspect of doing this is that you get to enter into nature.

3. Play with your kids, indoors or outdoors.

Have you ever tried to do that consistently? Children can wear you out if you were to keep up with them. The key here is that when you engage in play with them, you’re also showing that movement is important for you. They learn from what you do, not what you say.

4. Take 5 minutes every hour

Do a combination of non-stop squats and push-ups. I usually do 150 squats and 150 push-ups in this amount of time. Each of us has our level of fitness in the amount we can do. Important here is to do them.

5. Take the stairs and not the elevator or escalator.

Shun the people mover at airports too. We’re designed to move, not letting this type of technology move us.

6. Walk to your grocery store

If you live within a mile of the grocery store, walk there to shop. You can use a wheeled shopping cart/bag if you need to.

7. Park at the furthest parking space from the entrance.

This extra length will give you extra fitness time. I tend to park in the parking lot of one shopping center and walk to the stores in other nearby centers.

8. Play a pickup game of basketball at your local park.

If you’re sports-minded, then this may be just up your alley and it’s fun.

9. Go for a swim in a local city pool or if you’re close to the beach, go there.

Wherever you can find a pool, use it. Take lessons if you don’t know how to swim. I used to be a competitive swimmer and it’s natural for me to do. I also used to be a lifeguard and lifesaving/swim instructor.

10. Speaking of beaches, take a run in the sand.

The softness of the sand may be a challenge to your legs. It’s a great workout to run, jump and play in it.

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Reasons to avoid fast food

Fast food is addictive, and having a quick bite in between those crazy deadlines seems to be getting more and more popular by the day. A mere glance at even the roadside eateries in cities shows how people just can't have enough of those burgers, sandwiches, pizzas and vada pavs. However, while it makes you happy, it is equally true that it makes you put on weight, is the leading reason behind the rise in cases of obesity and you get so addicted after a while that you become really anxious when you don't have it. To enhance the flavour, a lot of extra cheese/butter is used in fast food, which means accumulation of unnecessary vegetable fat. This is really injurious to health. Besides, such foods hardly have any nutrition value.

So what alternatives do people have when it comes to grabbing a quick bite in between the main meals? Well, you can always have low calorie foods in between. For instance, idli and roasted chana are fine. Besides, one can always have apples and bananas. While today's lifestyle does make it difficult to always maintain such discipline, it can certainly be done in a gradual manner if one is determined. And as far as health is concerned, there can't be anything better than having fruits and salads whenever you can.
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Hibiscus

According to International Diabetes Federation, diabetes affects more than 62 million Indians. Moreover, the World Health Organization claims that it will be the seventh leading cause of death by 2030. Dubbed as a silent killer by experts worldwide, diabetes mellitus (Type 2 diabetes), or simply diabetes, is one of the four major non-communicable diseases in India, the other three being cardiovascular disease, cancer and chronic obstructive pulmonary disease.

Diabetes exists in two forms. Type 1 diabetes occurs when the body destroys the insulin-producing cells of the pancreas. Insulin is a hormone responsible for breaking down glucose in the body for its utilization. In case of Type 2 diabetes, the body stops responding to insulin or produces less of it.

Researchers found that a phytochemical (plant-derived compound) from the leaves of Sthalpadma or land-lotus (scientifically known as Hibiscus mutabilis and commonly called Confederate rose) restored insulin sensitivity of cells and thereby helped in lowering blood sugar levels in diabetic rats.

"We found that ferulic acid (FRL), belonging to the polyphenols, extracted from leaves of the plant, has the potential to be a better therapeutic agent for diabetes," said Samir Bhattacharya, Emeritus Professor, School of Life Sciences (Zoology Department) at Visva-Bharati in Shanti Niketan.

The findings were published in the Journal Biochemical and Biophysical Research Communications which states that ferulic acid (FRL) helped in the improvement of glucose (sugar) levels in diabetic rats within 15 days when administered orally.

Hibiscus is a flowering plant found across India and is known for its cottony colour-changing blossoms and medicinal properties. In Ayurveda, the leaves and flowers of the shrubby Hibiscus mutabilis are used to treat swellings, skin infections, hair loss and hair greying.

"The hibiscus flower is known as the prayer flower in Bengal and offered to Durga. It is great for hair loss and its leaves and flowers have thereuptic properties. It has been used in ayurvedic preparations for years. We use it in our Basil Hair tonic that helps promote hair growth and prevents scalp infections and alopecia."

For the study, samples of hibiscus leaves were collected from the scenic northeast region. Alak Kumar Buragohain, a Professor at Department of Molecular Biology and Biotechnology in Tezpur University, explains that a type of polyphenol found in the plant removes blockages and enables insulin to perform its normal function of clearing glucose (blood sugar) from the bloodstream.

"In diabetes, insulin sensitivity is retarded. The isolated compound can restore sensitivity and, therefore, cells can sense the presence of insulin," says Buragohain, Vice Chancellor at Dibrugarh University in Assam.
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Signs You Are Not Eating Enough Fiber

No time to read food labels and assess how much fiber you are getting? Well, at some point, your body is sure to send you warning signals that it needs more. Look out for them, and let them alert you to the need for upping your fiber intake:

Your cholesterol is high: one of the reasons this happens is lack of adequate soluble fiber in your diet. Found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium, soluble fiber dissolves in water to form a gel like material that binds up harmful substances such as bile, cholesterol and other toxins. An oft-quoted meta study published in the American Journal of Clinical Nutrition concluded that high intakes of soluble fiber were associated with significant decreases in total and LDL cholesterol in 60–70% of the trials that they put to test.

You’re gaining weight. Why does one slice of whole wheat bread feel more “satisfying” than two slices of white bread? The reason is fiber, which is removed with the outer coating of the grain during the milling process of white bread. Whole wheat bread, on the other hand, contains fiber-dense bran and wheat germ, which provide a more constant source of energy. As a result, you feel full faster and longer. Other fiber-rich foods such as brown rice and legumes have the same satiating effect, making it less likely that you would indulge in impulsive snacking. The happy result: you don’t gain weight! A review of several studies linking high fiber intake with weight loss, published in the Nutrition Review, concluded that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger. So, if lately, the scales have been moving up, it might be time to up your fiber intake.

You feel hungry. A lot.: For the same reason that fiber makes you feel full, lack of it makes you feel hungry. This does not help if you are trying to control your weight. The most common culprits here are foods made with plain white flour, which has been stripped of most of its fiber. So, white rice, pancakes, pasta—notice how you tend to eat more of these as compared to whole wheat versions. If those hunger pangs have been hitting too soon after a “meal,” it is time to turn to fiber-rich foods!

You’re moving slow: Perhaps one of the surest signs that you need more fiber is trouble with bowel movement. If chronic constipation is an issue, more fiber is in order, particularly insoluble fiber which holds on to water and helps form softer, bulkier stools to regulate bowel movement. According to experts at The Harvard School of Medical Health, “the fiber from wheat bran and oat bran seems to be more effective in relief from constipation than similar amounts of fiber from fruits and vegetables.” They add a cautionary note—don’t up your fiber intake suddenly. Gradual increase is best.
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The Science of Vitamins in the Body

Iron
Iron is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body. It’s also essential for the proper function of several chemical reactions in several of the body’s cells and tissues. There are times when supplementing with iron is beneficial, like during pregnancy, or when a deficiency has been identified. However, its accumulation over time may be detrimental because it generates oxidative stress, a byproduct of energy production, which contributes to chronic diseases — specifically cardiovascular disease and brain disorders like Alzheimer’s disease. Stick to food sources for your daily iron intake unless a medical condition warrants supplementing. Excessive red meat consumption can lead to a harmful excess of this nutrient.

The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron, and is found in some meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods like breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

Food sources: Excellent plant food sources of iron are white beans, raw cacao, popcorn, spinach, fortified cereal, oatmeal, beans and lentils. It’s a good idea to combine nonheme iron foods with vitamin C to increase the absorption of iron. Heme iron is found in some meats and fish.
Vitamin K

Often referred to as “the forgotten vitamin” Vitamin K is a fat-soluble vitamin that is only recently being recognized for it’s critical role in our health. There are 3 basic forms of vitamin K: K1, K2, and K3, but there are subtypes as well. K1 is preferentially used by the liver to activate blood clotting proteins. K1 is most well known for the important role it plays in blood clotting. You’re most likely getting K1 from your leafy green vegetables, though national data suggests that only about one in four Americans meets the goal for vitamin K intake from food. This puts K2 deficiency at about the same level as vitamin D deficiency. Eat more kale, lettuce, spinach, and broccoli to boost your K1 intake.

Studies show that K2 is preferentially used by other tissues to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues, including the pineal gland which can be overly calcified without the addition of K2 in the diet. A calcified pineal gland can affect melatonin production as well as wake/sleep schedules of the body. Vitamin K2 is absolutely essential to building strong bones, and studies suggest it may help prevent osteoporosis. K2 (spcifically menaquinone 7 or M7, one of the subtypes of K2) may help reduce the risk of prostate cancer and heart disease as well as crucial parts of other bodily processes.

Supplementing your Vitamin K2 is highly recommended. Although K2 is still being investigated, it is thought that the average person needs 180 to 200 micrograms of K2 daily. Vitamin K2 is found in fermented veggies like sauerkraut and is most prevalent in a popular Japanese dish called Natto. Hard and soft cheese as well as raw butter from grass fed cows are also on the short list of foods high in the beneficial M-7 subtype of K2.

Precautions: “If you are pregnant or nursing, you should avoid vitamin K2 supplementation higher than the RDA (65 mcg) unless specifically recommended and monitored by your physician. If you have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician,” warns Dr. Mercola.

Vitamin K3 (menadione) is a potent synthetic (man-made) form of vitamin K that is not generally used in humans, though some alternative medical practitioners claim that vitamin K3 is also an anti-cancer agent.

Food sources: Kale, lettuce, spinach, and broccoli, mustard greens, Brussels sprouts, and sauerkraut, fermented vegetables for Vitamin

Magnesium

Magnesium is critical for energy production. It contributes to the structural development of bone and is required for vital things like the synthesis of DNA. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. Magnesium also helps to lower blood pressure, which is vital in the prevention of heart disease. Magnesium is an abundant mineral in the body and is naturally present in many foods. It’s also added to other food products, and available as a dietary supplement.

Zinc

Zinc is an essential mineral required by the body for keeping a healthy immune system, building proteins, triggering approximately 100 enzymes, maintaining a sense of smell, and creating DNA. It can also help the cells in your body communicate by functioning as a neurotransmitter.

A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Food sources: Fortified breakfast cereals, chickpeas, wheat germ, cashews, pumpkin seeds, sesame seeds and oysters.

Recommended daily dosage: 8 mg for women -11 mg for men

Check with your doctor before adding new supplements to your diet. Remember it’s always best to get these nutrients from food whenever possible. Let food be thy medicine.

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