Monday, March 18, 2019
Monday, September 24, 2018
Tips for Seniors healthy life!
Tips for Seniors healthy life!
Getting older is always associated with health challenges. Nowadays,
as a gift of health care systems and global awareness, people can live more
than ever before.
as a gift of health care systems and global awareness, people can live more
than ever before.
Living as healthy elders needs several fundamental requirements as
having physical activity, losing weight in overweight people, eating healthy
foods, taking necessary vitamins as supplements.
having physical activity, losing weight in overweight people, eating healthy
foods, taking necessary vitamins as supplements.
Most of the seniors’ health challenges are the chronic diseases like
Arthritis, Cardiovascular Disease, Diabetes, Alzheimer Disease, and Cancer. For
managing of these problems, there is an urgent need for keeping the normal
physiology of the body.
Arthritis, Cardiovascular Disease, Diabetes, Alzheimer Disease, and Cancer. For
managing of these problems, there is an urgent need for keeping the normal
physiology of the body.
There is a common key for preventing all above challenges in
seniors and even for managing the course of these diseases: Nutrition and Healthy
life style.
seniors and even for managing the course of these diseases: Nutrition and Healthy
life style.
One of the leading theories proposed that damage to cellular
mechanisms and tissues occurs because of chronic damage resulting from
oxidative stress on the organism due to free oxygen radicals. Results of some
studies have shown that people with a high intake of antioxidant vitamins by
regular diet or as food supplements, generally have a lower risk of major
chronic disease, such as cardiovascular disease, than people who are low
consumers of antioxidant vitamins. Scientists believe that lower calorie intake
in seniors will affect the vitamin level of their body. For instance, reduction
in vitamin D and calcium during the elder ages is also associated with
arthritis and fractures. So, elders need to pay more attention to their diet
and they may need to take enriched foods and vitamins by supplements.
mechanisms and tissues occurs because of chronic damage resulting from
oxidative stress on the organism due to free oxygen radicals. Results of some
studies have shown that people with a high intake of antioxidant vitamins by
regular diet or as food supplements, generally have a lower risk of major
chronic disease, such as cardiovascular disease, than people who are low
consumers of antioxidant vitamins. Scientists believe that lower calorie intake
in seniors will affect the vitamin level of their body. For instance, reduction
in vitamin D and calcium during the elder ages is also associated with
arthritis and fractures. So, elders need to pay more attention to their diet
and they may need to take enriched foods and vitamins by supplements.
One of the most known antioxidant vitamins that body everyday needs
for its normal physiology is vitamin C. Regarding to available scientific data,
there are several clinical evidences that vitamin C consumption due to its
protective effect on telomere region of human genome can directly affect the
lifespan.
for its normal physiology is vitamin C. Regarding to available scientific data,
there are several clinical evidences that vitamin C consumption due to its
protective effect on telomere region of human genome can directly affect the
lifespan.
Daily vitamin C recommended dose for men is 90 mg and for women is
75 mg in adults. In elders although there is not any other recommended doses
and consumption of 150 mg of Vitamin C daily could help having more protection against
oxidant damages like mitochondrial dysfunction. Oxidant damages are
considerable in elders and could reduce the cellular energy and consequently
cause many diseases.
75 mg in adults. In elders although there is not any other recommended doses
and consumption of 150 mg of Vitamin C daily could help having more protection against
oxidant damages like mitochondrial dysfunction. Oxidant damages are
considerable in elders and could reduce the cellular energy and consequently
cause many diseases.
Further Reading!
www.vitamincplanet.com
Friday, September 21, 2018
Top 10 Tips for your Heart Health!
Top 10 Tips for your Heart Health!
1. Give up Smoking!
Smoking is one of the main causes of coronary
heart disease. Smoking damages the lining of
arteries, leading to building up of fatty materials, which can narrow the
artery. Narrowing of the arteries increases the risk of myocardial infarction. So,
if you smoke even 1 cigarette a day, try to stop it. The risk of heart attack
may reduce by half in a year after stopping smoking. It should be also
mentioned that second-hand exposure to smoke could increase the risk of heart
disease as well.
2. Monitor
the Blood Pressure!
High blood pressure is known as “The Silent
Killer”. The higher blood pressure, the greater the risk of heart attack.
3. Monitor
your Cholesterol blood level!
High blood level of cholesterol, may be an
important risk factor for cardiovascular diseases. If you have high levels of blood
cholesterol, revise your diet and life style to reduce cholesterol. However, be
informed that cholesterol is one of the most important molecules in human
health and a healthy diet, does not mean the elimination of cholesterol in your
diet.
4. Take the heart-healthy fibers and Anti-Oxidant
Rich Snack
Oat, barley,
apple, pear, and avocado are rich sources of soluble fibers. Healthy beans can
help reducing the blood level of bad cholesterol, as a main factor in
cardiovascular diseases.
5. Eat
Dark Chocolate
Dark chocolate contains healthy flavonoids.
Flavonoids could help lowering of the risk of heart disease by reducing the inflammation
responses.
6. Take
Vitamin C Daily
Pauling, the Nobel Prize winner, was believed
that there is a tight relationship between the heart disease and chronic
Vitamin C deficiency. Vitamin C can help the heart heath trough many known and
some unknown mechanisms.
7. Keep
Eating Breakfast on Time
The first meal
of the day is so important for the cardiovascular diseases patients. Eating
low-fat dairy products, such as low-fat milk, yogurt, or cheese, whole grains,
such as oatmeal, fruits and vegetables, all help the heart to be in a normal
physiology.
8. Do
Exercise Consistently
Being
physically active is important to prevent heart diseases.
150 minutes of physical activity per week is recommended by FDA for a healthy
life. Physical exercises could
regulate your body metabolism and in particular will control your glucose and
lipid profile as well, which both affect the heart health.
9. Take Ginger
Ginger contains compounds similar to NSAIDS
(anti-inflammatory medications) which can help the heart to be in a normal
situation. Inflammatory responses are important in heart diseases, Ginger can
modulate the immune responses and can lower the risk of heart attack.
10. Take
Garlic in your Diet
Garlic can help keeping cardiovascular system healthy
through two ways. First, the garlic can lower the rate of atherosclerosis by reducing
the blood levels of cholesterol, and second, garlic can reduce the blood
pressure as an important cause of heart attack.
Further Reading
Wednesday, September 12, 2018
Top 10 Foods
for Keeping Healthy Weight!
1. Take Green Vegetables
Green vegetables have low calorie and low
carbohydrates but are rich in fiber. Leafy greens can raise your food volume
and make you full before taking lots of calories from fats and carbs. Many
leafy greens are rich in minerals, vitamins and anti-oxidants as well. Some
minerals like calcium can help fat burning based on some clinical studies on
overweight people.
2. Take a Whole Egg for Breakfast
Taking egg for breakfast instead of bagels has
shown to be effective in losing weight in overweight women based on a recent clinical
study (published in Nature).
3. Take Oily Fish
Oily fish are kwon as healthy foods and are
being suggested in different conditions including diabetics, cardiovascular
care and losing weight diets. Oily fish, in particular Salomon, can keep you
feel full with low calories. Fish can help thyroid to work properly. Thyroid
has a central role in your body metabolism and keeping healthy weight is of its
functions.
4. Take Boiled Potatoes
Potato although at first is seen as a source
of carbohydrates; however, it also has a little bit of almost everything that your
body needs. Boiled potato is a good source of “resistant starch”. Resistant
starch can pass the digestive tract unchanged. This property makes it suitable
for weight loss diets. The health related benefits of resistant starch include
improving insulin sensitivity, lowering blood sugar levels, and reducing
appetite which all are involved in losing weight .
5. Take Vitamin C
If you aim to shed pounds don’t forget to take
Vitamin C. Daily recommended dose of Vitamin C is approximately 100 mg, but
according to a study published in of the “American College of Nutrition”, high
doses of Vitamin C are associated with better weight lose profile. Body
deficiency in Vitamin C is a why some individuals are unsuccessful in their
weight loss attempts. Results of several studies have shown the impact of
oxidative stress, redox balance and lipid oxidation in the obesity and related
health problems. Vitamin C as a known anti-oxidant can take an important role in
changing the play in your body metabolism and avoiding putting weight.
Meanwhile, results of some animal studies have shown that the injection of Vitamin
C directly to the adipose tissue in rats can reduce the number of adipocytes. On
the other hand, obesity is characterized by presenting mitochondrial
dysfunction and ROS (Reactive oxygen species) overproduction, in this scenario Vitamin
C can help your body to balance its redox potential and the level of ROS.
6. Take Avocado
Avocado is a good source of healthy fats. It
also contains potassium and fiber. A 50g serving of avocados contains 80
calories, so you can easily put it in your diet to lose weight.
7. Take Apple cider vinegar
Results of several clinical studies have shown
that the consumption of the apple cider vinegar can increase feelings of
fullness and is associated with weight loss.
8. Take Whole Grains
Oats, brown rice and quinoa, as known whole
grains, are rich in beta-glucans and soluble fibers. They have shown increasing
satiety and improving metabolic health. Whole grains also contain resistant
starch which can make you feel fullness.
9. Take Chili Pepper
Regarding to some clinical studies, “Capsaicin”,
as the major component of chili pepper, can reduce your appetite and increase
fat burning. Capsaicin is even sold in supplement form for weight loos.
10. Take
Full Fat Probiotic Yogurt
It has been recently demonstrated that gut
microbiome is directly associated with human body shape and weight. Probiotics
as good bacteria in the gut environment can affect your body metabolism through
several ways as by changing the lipid profile particularly after fat enriched
foods. Meanwhile, inflammation and leptin resistance as two causes of obesity
can be ameliorated by appropriate gut flora.
Further
Readings!
Garcia-Diaz DF, Campion J, Milagro FI, Paternain L, Solomon A, Martinez
JA. 2009. Ascorbic acid oral treatment modifies lipolytic response and
behavioural activity but not glucocorticoid metabolism in cafeteria diet-fed
rats. Acta Physiol (Oxf) 195: 449–457.
Sunday, September 2, 2018
Why should you take Vitamin C daily?
Why do we need Vitamin C?
Vitamins are essential molecules that could not be synthesized by human body and so, for a healthy life you should take from food or drink.
Vitamin C is one of the most important Vitamins with a wide range of biochemical activities in human body. It is essential in the biosynthesis of Collagen which is an important structural protein in muscles, bones, gums, cartilages, skin,....
So, human regardless of genre and age should take Vitamin C in a daily basis.
Why should you take Vitamin C daily?
Vitamin C is a water soluble vitamin and could not be stored in the body. It means, that if you take high amounts of Vitamin C, the excess Vitamin C would be excreted from your body and you would need to take Vitamin C the day after as well.
How much Vitamin C do we need?
Adequate amount of Vitamin C for everybody is different based on the sex, age, and lifestyle. It could be summarized as follows:
Men
Adult men ..................................... 90 mg per day
14-18 years old boys .................... 75 mg per day
Smokers men ...............................125 mg per day
Women
Adult women ............................... 75 mg per day
14-18 years old girls .................... 65 mg per day
Smoker women ...........................110 mg per day
Pregnant women .......................... 85 mg per day
Breast feeding women ................120 mg per day
Kids
0-6 months ................................... 40 mg per day
7-12 months ................................. 50 mg per day
1-3 years old ................................ 15 mg per day
4-8 years old ................................ 25 mg per day
9-13 years old .............................. 45 mg per day
For more information about Vitamin C: www.VitaminCPlanet.com
Vitamins are essential molecules that could not be synthesized by human body and so, for a healthy life you should take from food or drink.
Vitamin C is one of the most important Vitamins with a wide range of biochemical activities in human body. It is essential in the biosynthesis of Collagen which is an important structural protein in muscles, bones, gums, cartilages, skin,....
So, human regardless of genre and age should take Vitamin C in a daily basis.
Why should you take Vitamin C daily?
Vitamin C is a water soluble vitamin and could not be stored in the body. It means, that if you take high amounts of Vitamin C, the excess Vitamin C would be excreted from your body and you would need to take Vitamin C the day after as well.
How much Vitamin C do we need?
Adequate amount of Vitamin C for everybody is different based on the sex, age, and lifestyle. It could be summarized as follows:
Men
Adult men ..................................... 90 mg per day
14-18 years old boys .................... 75 mg per day
Smokers men ...............................125 mg per day
Women
Adult women ............................... 75 mg per day
14-18 years old girls .................... 65 mg per day
Smoker women ...........................110 mg per day
Pregnant women .......................... 85 mg per day
Breast feeding women ................120 mg per day
Kids
0-6 months ................................... 40 mg per day
7-12 months ................................. 50 mg per day
1-3 years old ................................ 15 mg per day
4-8 years old ................................ 25 mg per day
9-13 years old .............................. 45 mg per day
For more information about Vitamin C: www.VitaminCPlanet.com
Wednesday, August 22, 2018
Monday, August 20, 2018
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