Health Benefits of Apple Cider Vinegar

Apple cider vinegar is a type of vinegar made by fermenting the juice of crushed apples.

Apple cider vinegar contains antioxidants, phenolic compounds, which can fight inflammation and might protect cells from damage that leads to disease. Research has shown that drinking apple cider vinegar helps manage weight, diabetes and heart health.

Weight Management

Consuming apple cider vinegar may help with managing weight and visceral fat (deep, internal belly fat) as it helps to increase feelings of satiety, influence metabolism and insulin sensitivity, thus potentially contributing to fat oxidation and reduced fat storage.

Maintaining the body weight can help reduce the risk of several health conditions. For example, obesity is a risk factor for high blood pressure, type 2 diabetes, cardiovascular disease and several types of cancer.

Type 2 Diabetes

Some evidence suggests that apple cider vinegar helps manage type 2 diabetes. People who had apple cider vinegar with water saw significant reductions in fasting blood sugar and hemoglobin A1C (HbA1C, a measure of average blood sugar over the previous two to three months.)

Heart Health

Drinking apple cider vinegar every day (being diluted with water) in the short term may reduce triglycerides, total cholesterol and raise HDL cholesterol (HDL is considered the "good" cholesterol and triglycerides are a type of fat).

Meanwhile, applying apple cider vinegar to the skin may help reduce the appearance of varicose veins.

Some research found that using apple cider vinegar every day (being diluted with water) in the short term to manage certain health conditions may be safe. However, long-term oral use of apple cider vinegar may pose risks. Using large amounts of it for a prolonged period may lower potassium levels, harm the esophagus, tooth enamel and skin. As it might interact with other medicines, and so it is important to consult a doctor before trying.

Smoking can help lose weight?

 

Experts says it is a myth that smoking can help you lose weight or stay trim.

“At lower smoking rates, there is some evidence of appetite suppression from nicotine and increased metabolic rate. Hence why patients may/do gain weight when they stop smoking (due to increased appetite and lower metabolism),” Dr. Tyler Kjorvestad, a specialist in internal medicine and psychiatry at the University of Kansas Health Systems, said.

 “It isn’t that smoking makes you thin, it’s that when smokers try to quit, they sometimes gain weight. When people stop their addiction, they often find that they have more food cravings and it also is an oral activity and so people who are used to having their mouth busy often replace the cigarette or others tobacco behavior with food behavior,” Dr. Kjorvestad added.

Moreover, researchers said that smoking may in fact increase belly fat and cause visceral fat, an unhealthy fat that is located deep within the abdomen and is associated an increased risk of stroke, heart disease, diabetes and dementia. And smoking can also cause chronic obstructive pulmonary disease (COPD), emphysema, and chronic bronchitis, among other health problems.

In addition, smoking can speed up the aging process as well as increase the risk of cancer. This is because smoking causes damage to chromosomes in white blood cells that can cause premature aging.

Dr. William Dale, the director of the Center for Cancer and Aging at City of Hope said that smoking is known to shorten lifespan by an average of about 10 years. He added that aging is an independent risk factor for cancer.

More than 1 billion people worldwide are suffering from obesity

 

More than one billion people around the world are now suffering from obesity with the number having more than quadrupled since 1990, according to a study released by the Lancet medical journal.

They estimated that 504 million adult women and 374 million men were obese in 2022. The study said the obesity rate had nearly tripled for men (14 percent) since 1990 and more than doubled for women (18.5 percent).

Some 159 million children and adolescents were living with obesity in 2022, according to the study, up from about 31 million in 1990.

Francesco Branca, director of nutrition for health at the WHO, said the rise past one billion people has come "much earlier than we have anticipated".

The chronic and complex illness is accompanied by a greater risk of death from heart disease, diabetes and certain cancers. Being overweight increased the risk of death during the coronavirus pandemic.

Obesity can also affect bone health and reproduction, influences the quality of living, such as sleeping or moving.

In 2019, higher-than-optimal BMI (body mass index) caused an estimated 5 million deaths from noncommunicable diseases (NCDs) such as cardiovascular diseases, diabetes, cancers, neurological disorders, chronic respiratory diseases and digestive disorders.

Children with obesity are very likely to be adults with obesity and are also at a higher risk of developing NCDs in adulthood.

Overweight and obesity result from an imbalance of energy intake (diet) and energy expenditure (physical activity). Eating badly is a prime factor for obesity.

"This new study highlights the importance of preventing and managing obesity from early life to adulthood, through diet, physical activity, and adequate care, as needed," said WHO director general Tedros Adhanom Ghebreyesus.

Health benefits of Watermelon

Watermelon contains a variety of nutrients. Here are some of the top health benefits of watermelon.

Watermelon is mostly water. And so it can serve as a good choice for daily water intake and helping digestion.

It is also relatively low in calories and so can help with weight management by keeping you feeling full for longer.

Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene and cucurbitacin E, all of which are beneficial for your health. These compounds help combat free radicals and may have anti-cancer effects. For example, cucurbitacin E inhibits tumor growth by promoting the body’s process of destroying and removing cancer cells.

Lycopene intake is also associated with a lower risk of some types of cancer, such as prostate and colorectal cancers due to lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division.

lycopene can also help lower cholesterol and blood pressure, both key in cardiovascular health.

As an antioxidant, lycopene delays the onset and progression of Alzheimer’s disease and helps prevent and inhibit AMD (Age-related macular degeneration, a common eye problem that can cause blindness in older adults). A study that treated eye cells with lycopene found that it decreased the capacity of inflammatory markers to damage cells.

Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body and help the blood vessels expand to lower blood pressure.

Citrulline also has benefits that include improving exercise performance and reducing muscle soreness.

The fruit contains a natural pigment called beta-cryptoxanthin, which may protect your joints from inflammation which may help protect you from developing conditions such as osteoporosis or rheumatoid arthritis.  

Other vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C — all of which are healthy and can help your heart and overall health. In addition, vitamins A and C are important for skin health.

Foods for a Healthy Heart

 

Heart disease is the No. 1 cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC).  And it is clear that healthy eating and living (like exercising more) can make a huge difference.

Here, nutritionists highlight some of what you can include in your diet to keep your heart happy:

Fatty fish

•           Fatty fish such as salmon and sardines and mackerel contain omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque buildup in the arteries) and decrease triglycerides (fat found in blood).

Oatmeal

•           Oatmeal is high in soluble fiber, which can lower cholesterol.

Berries

•           A 2021 review of studies about berries and heart health published in the journal Frontiers in Nutrition suggested that anthocyanin-rich berries can prevent heart diseases by lowering lipids and reducing inflammation in the body.

Hawthorn Berry

•           As “the great heart herb” and considered as a cardiac tonic for all heart related issues, hawthorn berry can increase the strength of the heart contractions and help support a reduction in serum cholesterol and plaque deposits in the arteries. It nourishes the heart, increases oxygen flow to the heart muscle.

•           Loaded with antioxidants that can help reduce blood fat and improves circulation.

Fruit

•           People who consume high amounts of the flavonoids found in citrus fruits have a lower risk of stroke and heart disease, according to a 2017 review published in the International Journal of Epidemiology.

•           Avocado - Rich in monounsaturated fat, which may lower heart disease risk factors, such as cholesterol. Avocados are also high in antioxidants and potassium.

•           Pomegranate - Contain heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries. It also helps protect cardiovascular health by improving blood pressure and lipid levels. 

A 2021 review published in the Journal of Nutrition and Metabolism found that pomegranates were preventive for coronary heart disease because they had "potent antioxidant properties." 

•           Apples - Can reduce total cholesterol, help protect the heart due to their prebiotic content.  A 2012 study published in the Journal of Functional Foods found that an apple a day habit reduced blood levels of a substance linked to hardening of the arteries by 40% over four weeks.

Nuts

•           Nuts contain fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are tied to anti-inflammation and improved circulation.

•           Walnuts - High in a type of plant-based omega-3 fatty acid called alpha-linolenic acid (ALA). Can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease and heart attack.

Legumes

•           Legumes include beans, lentils, and peas. A 2017 review published in Critical Reviews in Food Science and Nutrition found "moderate evidence" for the benefit of legumes on coronary heart disease (also known as coronary artery disease).

•           Lentils - Because of phenols, can reduce risk of heart disease. Rich in fibre, folate and potassium for managing blood pressure and cholesterol. A source of energizing iron and vitamin B1 which helps maintain a steady heartbeat.

Green Tea

•           A 2013 study published in the journal Stroke found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke because of polyphenols it contains.

Coffee

•           A 2018 review published in Progress in Cardiovascular Diseases found that coffee led to reductions in heart disease mortality. However, due to a genetic variant, some people might break down caffeine more slowly. When this is the case, it can have a negative impact on heart health.

Garlic and Onions

•           Allium vegetables, which include garlic and onions, have been shown to reduce inflammation in the body. They have also been shown to open up blood flow and improve circulation.

•           A 2017 study published in the Journal of Hypertension found that adult men and women with a higher habitual intake of allium vegetables had a 64% reduced risk of cardiovascular disease over a six-year period.

Potatoes

•           Rich in potassium, which can help lower blood pressure, and they are high in fiber, which can lower the risk for heart disease.

Tomatoes

•           High in potassium and a good source of the antioxidant lycopene, which has been linked to lower incidence of stroke, according to Harvard Medical School.

•           Lycopene is a carotenoid that may help lower levels of "bad" LDL cholesterol, keep blood vessels open and lower heart attack risk.

Extra-Virgin Olive Oil

•           A good source of monounsaturated fat, which can help reduce both cholesterol and blood sugar levels.

Cayenne pepper

•           Increases circulation and dilates blood vessels. It was found that people who frequently eat peppers are less likely to die from fatal heart attacks or stroke due to capsaicin, the compound that makes them hot.   

Dark chocolate

•           Cocoa consumption is associated with significantly lower cardiovascular and all-cause mortality (death by any cause). It helps keep plaque from building up in the lining of blood vessels and reduces blood pressure. It has been shown to help prevent stroke and heart failure.

Global cancer burden is growing

 

The World Health Organization (WHO) warned that the global cancer burden is growing. More than 35 million new cancer cases are predicted in 2050, representing a 77% rise from the estimated 20 million cases in 2022.

The rapidly growing global cancer burden reflects both "population ageing and growth, as well as changes to people’s exposure to risk factors."

The estimated number of people who were alive within five years following a cancer diagnosis was 53.5 million.

It showed that about one in five people develop cancer in their lifetime and that one in nine men and one in 12 women die from the disease.

The three major cancer types in 2022 were lung, breast and colorectal cancers. Lung cancer is the most common worldwide, with 2.5 million new cases. It is followed by female breast cancer with 2.3 million cases and colorectal cancer with 1.9 million cases.

There are 13 cancers that are associated with being overweight or obese, including cancer of the esophagus, gallbladder, liver and pancreas. Some cancers are due to avoidable exposures to industrial carcinogens in the food we eat and the cosmetics and household products we use.

According to the American Cancer Society (ACS), at least 18 percent of all cancers and 16 percent of cancer deaths in the United States are related to lifestyle factors such as eating habits. For example, taking supper often at late night can increase the chance of stomach cancer while eating pope’s nose (chicken backside) might cause stomach cancer.

Eating too much salt is bad for us?

Salt is made up of about 40% sodium and 60% chlorine.  Human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscle and maintain the proper balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions. We also need salt to flavor food. But eating too much salt (sodium) is bad for us.

In most people, the kidneys have trouble keeping up with excess sodium in the blood. As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream. Increased blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work and pressure can stiffen blood vessels, leading to high blood pressure, heart attack and stroke. It can also lead to heart failure. There is some evidence that too much salt can damage the heart, aorta and kidneys without increasing blood pressure, and that it may be bad for bones, too as it can also cause calcium losses, some of which may be pulled from bone. 

The American Heart Association recommends 1500 mg of sodium a day for most adults to stay healthy.