An apple a day keeps the doctor away

  The proverb "An apple a day keeps the doctor away" may just be true as found by research findings.

  Apple peels contain many nutrients. For example, they contain ursolic acid which increases skeletal muscle and brown fat and decreases white fat, obesity, glucose intolerance and fatty liver disease.

 Apple peels are a source of various phytochemicals and possible antioxidant activity in vitro. The predominant phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2.

According to the United States Department of Agriculture, a typical apple serving weighs 242 grams and contains 126 calories with significant dietary fiber and vitamin C content.

And preliminary research suggests that apples may reduce the risk of colon cancer, prostate cancer, lung and other cancers.For example, researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer while the American Association for Cancer Research found that the consumption of flavonol-rich apples could help reduce the risk of developing pancreatic cancer by up to 23 per cent. 

In addition, in a study by Briggs ADM, Mizdrak A, Scarborough P. published in BMJ, a medical journal, to compare the estimated effects of statin drug treatment on vascular disease (in the United Kingdom, the only drug class recommended for primary prevention at a population level is the hydroxymethyl glutaryl coenzyme A reductase inhibitors, or statins, for cardiovascular disease prevention at the population level ) with those of an apple per day in people over age 50, it was found that, assuming a 70% compliance rate, prescribing statins to 22.8 million people in the UK over age 50 would result in an estimated 9,400 fewer vascular deaths annually, compared with 8,500 fewer annual vascular deaths for an apple per day.

Why eating apples is so effective in preventing cardiovascular disease is due to the phenolic compound found in apple peels, which can prevent the cholesterol that gets into our system from solidifying on the artery walls. When plaque builds inside the arteries, it reduces blood flow to our heart, leading to cardiovascular disease.

The estimated side-effects arising from such widespread statin use include 1,200 excess cases of myopathy, 200 cases of rhabdomyolysis and 12,300 cases of diabetes.

Thus the study authors concluded that, both nutritional and pharmaceutical approaches to the prevention of vascular disease may have the potential to reduce UK mortality significantly. With similar reductions in mortality, a 150 year old health promotion message is able to match modern medicine and is likely to have fewer side effects.

Merry Christmas!

Diet and lifestyles on Alzheimer's disease

Alzheimer's disease is the most common cause of age-related memory loss and cognitive impairment, accounting for 50 to 80 percent of dementia cases. It is incurable, debilitating and invariably fatal, ranking as the sixth leading cause of death in the US today.

 

When comparing the levels of beta-amyloid (a type of protein) in blood in old and young people, it was found that elderly people had higher beta-amyloid concentrations in both their plasma and red blood cells compared to younger people. It is believed that beta-amyloid inhibits the ability of red blood cells to deliver oxygen to the brain, in part by inducing oxidative damage to cell membranes.

However, when elderly people supplemented their daily diet with astaxanthin, there were significant reductions in red blood cell beta-amyloid concentrations. This suggests astaxanthin may have therapeutic potential for Alzheimer's prevention.

 

Then, what is astaxanthin?

 

Astaxanthin is classified as a xanthophyll, which is a carotenoid pigment and can be found in microalgae, yeast, salmon, trout, krill, shrimp, crayfish, crustaceans, and the feathers of some birds. Haematococcus pluvialis, a green microalga, is one of the richest sources of natural astaxanthin,

 

Astaxanthin is most commonly used as an antioxidant and may be beneficial in decreasing the risks of certain chronic diseases, such as cancer and cardiovascular diseases. Astaxanthin may also be effective in carpal tunnel syndrome, rheumatoid arthritis, muscle strength and endurance, high cholesterol (LDL oxidation), musculoskeletal injuries and male infertility.

 

Besides diet, other lifestyles also have effect. Researchers at the University of Bristol looked at the effects of smoking, body mass, physical activity, diet and alcohol consumption over a 30 year period in 2,235 men aged 45-59 years for the study.

 

They defined healthy behaviors as non-smoking, BMI of 18 to under 25, consumption of 3-4 serving of fruits and vegetables per day, regular exercise, and low alcohol intake.

 

In the study, it was found that those who practiced four or five of these healthy behaviors had a 60% lower risk of dementia and 70% fewer cases of diabetes, heart disease and stroke compared to those who practiced none of them.

 

For cognitive impairment, regular exercise was the most significant behavioral factor, with subjects who got regular exercise reducing their risk of impairment by 36%.

Is olive oil olive oil?

Rich in monounsaturated fats and antioxidants, olive oil can lower LDL cholesterol and blood pressure while stabilizing blood sugar levels and reducing inflammation in the body. Sounds good?

However, more than two-thirds of common brands of extra-virgin olive oil (which is the olive oil that possesses less than 1% acidity and has been produced by an initial press of the olive fruit which has gone through the cold pressing process) found in California grocery stores are not what they claim to be, according to a University of California at Davis study.

Instead, the oils were spoiled or made from lower quality olives unfit to be labeled “extra virgin”. Worse, some were outright counterfeits, made from soy, hazelnut, and even fish oils mixed with low grade olive-pomace oil.

In order to get real olive oil, avoid “Light” olive oil at all costs. This is the lowest quality olive oil on the plant. And if you can find oils with the International Olive Oil Council certification, go for them.

In the Davis study, these brands failed to meet extra-virgin olive oil standards:

• Bertolli

• Carapelli

• Colavita

• Filippo Berio

• Mazzola

• Mezzetta

• Newman’s Own

• Pompeian

• Rachel Ray

• Safeway

• Star

• Whole Foods

while the following olive oils met the extra-virgin standards:

• Corto Olive

• California Olive Ranch

• Kirkland Organic

• Lucero (Ascolano)

• McEvoy Ranch Organic

Alternatively, you can use other healthful oils such as Coconut Oil, Red Palm Oil, Sesame Seed Oil, Nut oils, Avocado oil, Flax seed oil, Fermented cod liver oil and Ghee.

In memory of Nelson Mandela

In memory of Nelson Mandela, a fierce advocate for freedom, justice and equality.

His memorable quotes:

• Education is the most powerful weapon which you can use to change the world.
• I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.
• A good head and a good heart are always a formidable combination.
• It is better to lead from behind and to put others in front, especially when you celebrate victory when nice things occur. You take the front line when there is danger. Then people will appreciate your leadership.
• If you talk to a man in a language he understands, that goes to his head. If you talk to him in his language, that goes to his heart.
• For to be free is not merely to cast off one's chains, but to live in a way that respects and enhances the freedom of others.
• If you want to make peace with your enemy, you have to work with your enemy. Then he becomes your partner.
• There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living.

Have a cup of coffee!

Research published in The Journal of Nutrition found that coffee consumption was inversely associated with all-cause mortality in a dose-dependent manner, with each additional cup associated with a 7% reduction in mortality risk. This study involved 2,461 participants with 11 year follow-up.

In another study published in The New England Journal of Medicine in 2012 also found a dose-dependent inverse association between coffee consumption and all-cause mortality. But the risk reduction appeared to plateau at around five cups of coffee per day. The study involved 229,119 men and 173,141 women.

For men, compared to those who drank no coffee, there was a 6% reduction in mortality for those drinking one cup per day; 10% for two to three cups per day; 12% for four to five cups per day and 10% for those drinking six or more cups per day.

For women there was a mortality risk reduction of 5% for one cup per day; 13% for two to three per day; 16% for four to five cups per day and 15% for six or more cups per day.

In terms of cause-specific mortality, the study found an inverse association between coffee consumption and deaths due to heart disease, respiratory disease, stroke, diabetes, infections, and accidents and injuries.

The AARP Diet and Health Study also found that the amount of coffee consumed correlated negatively with risk of death and that those who drank any coffee lived longer than those who did not.

Meanwhile, according to Cancer Research UK, drinking coffee had no effect on the risk of dying from cancer

Other studies suggest coffee consumption reduces the risk of Alzheimer's disease, dementia,Parkinson's disease, heart disease, diabetes mellitus type 2, non-alcoholic fatty liver disease,cirrhosis and gout.

Perhaps this is due to the presence of antioxidants in coffee which can prevent free radicals from causing cell damage.

However, excessive amounts of coffee can cause very unpleasant and even life-threatening adverse effects. For example, caffeine, a main active component of coffee, can cause anxiety, especially in high doses. And coffee consumption can also lead to iron deficiency anemia by interfering with iron absorption, especially in mothers and infants.

Ways to boost our energy levels all day

Below are ways crucial for having fabulously consistent energy levels in our daily life:

Fresh air
Indoor pollutants can affect us in the form of an allergic reaction as soon as we enter a room. Fatigue is a symptom often linked to poor indoor air quality according to Canadian Centre for Occupational Health and Safety. And so if you are feeling so, try to get out and get more fresh air. It will do you good - your body, mind and energy levels.

Water
Our muscles are made up of 70 per cent water while our brain made up of 75 per cent water. In order to keep our mind sharp and our muscles pain free and agile, we must be sufficiently hydrated throughout the day.

It is easy to get dehydrated when we do not drink enough water because we lose about two cups of water per day from even breathing alone. In addition, we also lose vital electrolytes such as sodium and potassium, which are important for major organ function.

Water also helps flush our toxins from our cells. Toxins make us feel ill and tired.

Movement
Movement will get rid of our stagnated energy. Important mood and energy affecting hormones like insulin and endorphins will get processed better or released in our body and the fatigue we feel from working will disperse into relaxation and revitalisation.

Love
Not having enough joy, contact and love in our life can take a toll on our health and energy levels.

Sleep
Modern sleep studies have discovered that our body releases hormones to keep us on schedule. If we stay up late, we add extra stress to our body by demanding it to keep us going at the time when it needs rest.

Stress 
Stress will deplete our body of energy. When we are under stress, we spend most of our time worrying over-thinking or overworking. Not allowing our body and mind to relax will age us, draining our vital energy.

Replenish ourselves by quieting our mind on a daily basis. Start by incorporating a simple mindfulness meditation into our daily life.

Focusing our thoughts requires quieting our mind. The more we are able to become quiet internally, the more refreshed and energised we shall start to feel.

Self-awareness
Rather than ignoring or repressing the feelings that are uncomfortable, try to face them. Once we know the root of our pain and release the emotions that come up around it, we can bring ourselves back to a more rational state of mind and deal with whatever the real issues are with maturity and stability.

Spirituality
Many people feel more balanced and energised when they connect with a faith or higher purpose. Life can feel long and weary if we do not connect with something greater than ourselves.

Garlic - a natural antibiotic, antioxidant and lead detoxifier

Garlic is a powerful natural antibiotic, antiseptic and antimicrobial, albeit in broad spectrum rather than targeted. The bacteria in the body do not appear to evolve resistance to the garlic. This means that its positive health benefits can continue over time.

 

Some studies have shown that garlic can have a powerful antioxidant effect to help protect the body against damaging free radicals. It can also control our blood pressure cholesterol levels.

 

In addition, research found that garlic may be as effective at removing lead from the body as a standard chelation drug.

 

In a study published in the journal Basic & Clinical Pharmacology & Toxicology, researchers compared the effects of garlic with the heavy-metal chelating drug D-penicilllamine and found that garlic may have chelating capabilities comparable to D-penicillamine while revealing less side effects but more clinical improvement than D-penicillamine.

How to prevent the onset of dementia

Research has revealed a number of factors that may be able to prevent or delay the onset of dementia in some people. For example, people who maintain tight control over their glucose levels tend to score better on tests of cognitive function than those with poorly controlled diabetes. 

People who engage in intellectually stimulating activities, such as social interactions, chess, crossword puzzles or playing a musical instrument, can significantly lower their risk of developing AD and other forms of dementia. 

Thus mental activities may stimulate the brain in a way that increases the person's "cognitive reserve" - the ability to cope with or compensate for the pathologic changes associated with dementia. 

Besides, some herbs such as Ginkgo, Bacopa and Gutu Kola are found to have some effect on improving cognition in dementia patients.

In addition, researchers at the University of Rochester Medical Center found that brain cells contract significantly during sleep, expanding the area between cells by as much as 60 percent. This increase in the space between cells enables greater flow of cerebrospinal fluid, increasing the removal of beta-amyloid proteins. The accumulation of beta-amyloid proteins in the brain is believed to be a primary contributor to the progression of Alzheimer’s disease, a leading cause of dementia in the elderly. 

Turmeric might help repair damaged nerves

Although turmeric is a spice, it has been used medicinally for more than 4,000 years, for a wide range of applications, from skin to respiratory and gastrointestinal problems.

Further, modern research has focused on the activity of phenolic compounds found in turmeric known as curcuminoids, which have demonstrated powerful antioxidant properties.

New research indicates that curcumin can help repair damaged nerve tissues.

Researchers examined the effects of three different dosages of curcumin on nerve crush injury in rats. The rats were subjected to nerve crush injury and given either curcumin or a placebo daily for four weeks. The effects on nerve regeneration were measured by morphometric analysis and behavioral tests.

In summary, it was found that rats given curcumin achieved better nerve regeneration and functional recovery compared to rats given a placebo, and rats given higher doses of curcumin showed better performance than those given lower doses. These findings suggest that curcumin might have the same neuroprotective effect on men that could benefit our brain and central nervous system function.

Snacks that you should stay away from

There are many snacks that are virtually toxic to our body and so we should avoid consuming them. Here are some of these:

The first toxic snack is foods that contain processed cheese, whether it is string cheese, cheese spread or some other form of artificial cheese. These are often very high in chemicals and may contain saturated or even trans fats which are bad to our health. In addition, they would not offer the same amount of protein as the real source of organic cheese would. If you want cheese, choose Greek cheese or feta cheese.

Another toxic snack foods are chips and crackers, which typically contain trans fats and they are full of processed carbohydrates, which would send blood glucose levels soaring and then crashing shortly thereafter.

 

Further, you should also avoid consuming cereal or energy bars. Not only are these very high in sugar (or high-glucose fructose corn syrup as the case may be) and are devoid of protein content, but many also contain artificial food dyes or colorings, which are chemicals that can harm our body.

How to get motivated?

When you are motivated, you can accomplish amazing things. But when you are not motivated, everything seems difficult. Your attitude determines how well you will succeed when facing with a challenge.

 

Here are ways to get motivated:

 

Choose or make up a positive phrase, such as

" I can do it."
" I can overcome any obstacle."
" I am getting closer and closer to my goal of having a trim and fit body."

 

Repeat the phrase many times every day and say it with emotion, believe it with all your heart.

 

Another way to get motivated is to make a list of the songs that you feel happy, excited and full of energy. Play these songs at a designated time, such as on your way to or from work, or just when you want to be motivated. As you listen to these songs, your mood will be elevated.

Do this over and over again.

 

Remember: Attitude is Everything!

Why red meat is harmful to us?

Research conducted by the Cleveland Clinic on the diets of 2,600 patients with heart disease found that a substance inside red meat called carnitine would be gasified by bacteria in the intestine and then transformed into trimethylamine oxide (TMAO) inside the liver. This substance can enhance “bad” cholesterol level inside the body and cause the accumulation of fats in the blood vessels, leading to cardiac vascular occlusion.

It was found that the number of intestinal bacteria is directly proportional to the amount of red meat intake, i.e. carnitine can promote the development of bacteria.

When researchers compared the level of intestinal bacteria between vegetarians and meat eaters, they found that the level of the former is much lower than that of the latter. Beef, pork and lamb all contain high amount of carnitine. But we do not need it. This substance is not an essential nutrient. Besides red meat, some drinks or processed foods also contain this substance. And so be careful about what you eat and drink.

Vaccine against cervical cancer, HPV vaccine

The HPV-Gardasil vaccine has been used in the U.S. and around the world for about six years.

However, any medicine can cause a serious problem, such as a severe allergic reaction. The risk of Gardasil vaccine includes the following: shock, seizures, muscle pain, extreme tiredness, facial paralysis, encephalitis, off rheumatoid arthritis, systemic lupus erythematosus, thrombosis, optic neuritis, multiple sclerosis, Guillain - Barre syndrome GBS, stroke, heart problems, etc.

Up to November 13, 2012, the reaction of Gardasil and Cervarix vaccine have caused a total of 28,137 cases of injury, resulting in at least 126 people died and 917 maimed. The saddest thing is that only about 1-10% of the cases had been reported in the Vaccine Adverse Event Reporting System, VAERS.

According to the record of the U.S. National Vaccine Injury Compensation Program, up to March 7, 2013, in the United States alone, there are a total of 200 injury or death claims due to HPV vaccine. Amongst these, a total compensation to 49 cases of more than US$5,877,710 had been made. And so you can imagine how harmful the effects caused by the HPV vaccine.

How to prevent breast cancer?

Eat less fats

High-fat ( especially animal fats and trans fats) diet may increase the risk of breast cancer.  Studies found that excessive fat intake will produce more free radicals and stimulate cell division and deterioration.

High-fat diet will also produce chemical in the intestine. Intestinal bacteria will transform it into carcinogenic estrogen which is then stored in the fatty tissue of the breast and then develops into cancer.

Harvard University had conducted a survey on more than 120,000 women. It was found that the mortality rate for breast cancer patients would increase 70% if the patient is a high fat intaker before.

Not all fats are bad. A study in Canada found that daily use flaxseed oil can help reduce the risk of breast cancer.

Eat more fish

Although women should eat less animal fat, they can eat more fish, especially in deep water fish such as tuna, salmon, cod and sardines . That's why Eskimo women have low incidence of suffering from breast cancer as they eat a lot of deep-water fish.

Take high-fiber diet

Eat more vegetables can reduce the incidence of breast cancer. Increased consumption of high fiber foods helps stimulate gastrointestinal motility, increasing the rate of food through the intestines . In addition, vegetables, fruits, grains , seeds , nuts and beans contain phytochemicals such as polyphenols, which can protect cells and inhibit cancer cell growth.

Drink tea and soy milk

Green tea contains antioxidants and anti-cancer polyphenols while, according to the studies from the American Association for Cancer Research, soy milk can reduce the body producing hormones estrogen and progesterone. Excessive concentration of these would increase the risk of breast cancer.

Other causes of breast cancer include frequent contact with environmental toxins such as pesticides and cancer gene mutation.

BRCA1 and BRCA2 are human genes important in inhibiting cancer. Medical profession has found that BRCA1 and BRCA2 gene mutation will increase the risk of cancer. Women with BRCA1 gene mutation have 51-75% risk of breast cancer while 22-51 % of the chance suffering from ovarian cancer. For the BRCA2 gene mutation, the chances are 33-54 % and 4-18 % respectively.

Ginseng - an expensive herb in the world

Ginseng is one of the most popular herbal medicines in the world.

There are two main types of ginseng: Asian or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). In traditional Chinese medicine, American ginseng is considered less stimulating than the Asian variety.

Studies have found that the different types have different benefits. These benefits include the following: 

• Boosting the immune system – researchers found the immunological effects and anti-inflammatory effects of ginseng. There were cases that it could decrease the number and severity of colds in adults.
• Lowering blood sugar levels.
• Providing energy and preventing fatigue - Ginseng stimulates physical and mental activity among people who are weak and tired.
• Improving cognitive and mental performance – it might temporarily and modestly improve concentration and learning.
• Improving mood and boosting endurance as well as treating cancer, heart disease, fatigue, erectile dysfunction, hepatitis C, high blood pressure, menopausal symptoms, and other conditions.

Because ginseng may affect blood sugar levels and can interact with warfarin and with some medicines for depression, people should consult doctor first using ginseng. 

In addition, since ginseng can act as a stimulant in some people, it might cause nervousness and insomnia.

Long-term use or high doses of ginseng may cause headaches, dizziness, stomach upset, and other symptoms. Women who use ginseng regularly may develop breast tenderness and menstrual changes. There have also been some reports of allergic reactions to ginseng.

Plant pigments make you young and healthy

In a meta-analysis published in the British Journal of Nutrition, researchers found that there was a relative risk reduction of cardiovascular disease of 11% for anthocyanidins, 10% for proanthocyanidins, 12% for flavones, 12% for flavanones, 13% for flavan-3-ols as well as 5% for flavonol for every 10 mg per day increment of flavonol intake.

In fact, all these belong to the flavonoid group which contains isoflavones, proanthocyanidins, anthocyanins, flavonols, flavones, flavanols and flavanones. Within each fall hundreds, and sometimes thousands of different flavonoids. For example, flavonols include quercetin, rutin, and hesperidin, while flavones include apigenin and luteolin.

Most flavonoids function in the human body as antioxidants to help neutralize overly reactive oxygen-containing molecules and prevent these overly reactive molecules from damaging parts of cells. In some cases, flavonoids can act directly as antibiotics by disrupting the function of microorganisms like viruses or bacteria. The antiviral function of flavonoids has been demonstrated with the HIV virus.

Besides playing a cardio-protective role, flavonoids also play a role in the prevention and/or treatment of the following health conditions:

• Allergy
• Asthma
• Atopic dermatitis
• Candida infection
• Cataracts
• Diabetes
• Gout
• Hemorrhoids
• Macular degeneration
• Migraine
• Periodontal disease
• Stomach ulcer
• Varicose veins

In addition, many of the vitamin-related functions of vitamin C also appear to require the presence of flavonoids. And many different chemical categories of flavonoids can prevent excessive inflammation.

Flavonoids are found widely in fruits and vegetables—often as the pigments that give these foods their distinctive colors—and in other foods such as tea, coffee, wine and chocolate.

However, heat, degree of acidity (pH), and degree of processing can have a dramatic impact on the flavonoid content of food. And so next time when you prepare your meal, don’t overcook vegetables.

 

Intake more polyphenols = Increased longevity

A  12-year study of 807 men and women aged 65 years and older published in The Journal of Nutrition found that polyphenol intake is an independent risk factor for mortality and that high dietary polyphenol intakes may help people live longer.

Polyphenols have been termed “lifespan essentials”. They actively work in the body to prevent certain disease mechanisms from occurring.

Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways. They can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease. 

The main source of polyphenols is dietary, since they are found in a wide array of phytochemical-bearing foods. For example, honey; most legumes; fruits (such as apples, blackberries, blueberries, cantaloupe, pomegranate, cherries, cranberries, grapes, pears, plums, raspberries, aronia berries, and strawberries) and vegetables (such as broccoli, cabbage, celery, onion and parsley) are rich in polyphenols. Red wine, chocolate, white tea, green tea, olive oil, argan oil, bee pollen and many grains are also sources of polyphenols.

However, refining of foods removes polyphenols, so eat fresh or freshly cooked fruits, vegetables, whole grains and legumes. Polyphenols tend not to be destroyed by moderate cooking or heating, and cooked foods may offer a more bioavailable source of polyphenols. 

Whenever possible, choose richly hued fruits, vegetables and whole grains. Rich colors such as reds and purples or black indicate that plant foods are excellent sources of polyphenols.

 

How to reduce stress

Our mental, emotional and physical well-being are closely interrelated. For example, stress can trigger a cascade of physiological effects with a broad range of negative health implications. It can raise blood pressure, increase the risk of heart attack and stroke, increase vulnerability to anxiety and depression, weaken the immune system, leaving us more susceptible to viral and bacterial infections and accelerates the aging process. Thus managing stress is essential to our health and wellness.

 

To turn the other way round, we can use physical and mental ways to reduce our stress level.

 

Physiologically, stress triggers a number of neuroendocrine responses including increases in serum concentrations of corticotropin-releasing hormone (CRH) and cortisol. And so we can use this as an indicator whether our way to reduce stress level is effective or not.

 

In a recent study published in The Journal of Traditional Chinese Medicine, it was found that saponins, an  extract from Tribulus terrestris, which is a herb used in traditional Chinese medicine as a tonic to combat the effects of stress, can change the behavior and neuroendocrine responses in laboratory rats which had been subjected to chronic mild stress. All of the behavioral and neuroendocrine changes caused by chronic stress were significantly reduced. This indicates saponins might have the same effect on human being as well.

 

Mentally, it has long been shown that meditation lowers the cortisol level in the blood, suggesting that it can lower stress and hence decrease the risk of diseases that arise from stress.

 

Other ways to reduce stress include doing exercises, positive thinking and sharing your worries with your friends.

Have a good sleep!

Researchers at the University of California, Berkeley found that there is a link between sleep and obesity.

 

The study, published in the August issue of Nature Communications, uses functional magnetic resonance imaging to examine brain activity in relation to food choices among sleep-deprived individuals.

 

They found an increased activity in the amygdala, which spurs the urge to eat and a decreased activity in the frontal cortex, the region of the brain responsible for the rational processing of decisions and consequences. These changes in brain activity were associated with a significant increase in the desire for weight-gain promoting, high-calorie foods following sleep deprivation. Moreover, the effects were more pronounced in participants with the most severe sleep deprivation.

 

What’s especially interesting about this study is that the brain activity observed in sleep-deprived individuals was not merely associated with an increase in appetite, but a specific increase in desire for high-calorie foods, “resulting in the selection of foods most capable of triggering weight gain.”

 

Hence losing sleep can lead to gaining weight. And how to get enough sleep should be included into the program for healthy weight loss!

 

Besides sleep, vitamin D deficiency is also closely linked with obesity, although it appears that obesity causes the deficiency and not the other way around. Low vitamin D levels have been linked with disturbances in glucose metabolism and dyslipidemia.

Be careful about sunbath

Skin cancer is the most common form of cancer in the United States. More than 3.5 million skin cancers in over two million people are diagnosed annually. In Asians, skin cancer represents approximately two to four percent of all cancers.

There are 3 types of skin cancer - basal cell carcinoma (BCC), squamous cell carcinoma (SCC) and melanoma.

Basal cell carcinoma is the most common form of skin cancer, an estimated 2.8 million are diagnosed annually in the US. BCCs are rarely fatal, but can be highly disfiguring if allowed to grow.

Squamous cell carcinoma is the second most common form of skin cancer. An estimated 700,000 cases of SCC are diagnosed each year in the US.

Amongst the three, melanoma has the lowest incidence, accounts for less than five percent of skin cancer cases. But from 1970 to 2009, the incidence of melanoma increased by 800 percent among young women and 400 percent among young men in the US. And it is also the most dangerous. It is easy to spread to other organs and has the highest mortality. Although melanoma accounts for less than five percent of skin cancer cases but the vast majority of skin cancer deaths.

The overall 5-year survival rate for patients whose melanoma is detected early, before the tumor has spread to regional lymph nodes or other organs, is about 98 percent in the US. The survival rate falls to 62 percent when the disease reaches the lymph nodes, and 15 percent when the disease metastasizes to distant organs.

More than 85 percent of skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun. The sun's ultraviolet rays can induce skin cells undergo gene mutations. And the longer the exposure to UV, the higher the chance of suffering from skin cancer. One or more blistering sunburns in childhood or adolescence can cause more than double a person's chances of developing melanoma later in life.

There are two wavelengths for UV, UVA and UVB. UVA can cause skin aging, wrinkles skin tanning and also inducing skin cancer while absorbing excess UVB can burn skin and this is also one of the main causes of skin cancer. In short, more than 90 percent of the visible changes commonly attributed to skin aging are caused by the sun. And so be careful when you are sunbathing!

Why not cook foods at high temperature?

Researchers in Europe and the United States found that when certain foods heated to a temperature above 120 degrees Celsius (248 degrees Fahrenheit), a chemical substance called acrylamide produced. Moreover, the level of it appears to increase with the duration of heating. The highest levels found so far were in starchy foods (potato and cereal products such as potato chips and French fries). And this is not found when foods prepared below this temperature.

The reason for this might be due to asparagine (a kind of amino acid) which is found in many vegetables, with higher concentrations in some varieties of potatoes. When heated to high temperatures in the presence of certain sugars (reducing sugars such as fructose and glucose), asparagine can form acrylamide, especially when we use such cooking methods as frying, baking or broiling, while boiling and microwaving appear less likely to have such effect. Longer cooking times can also increase acrylamide production when the cooking temperature is above 120 degrees Celsius.

Decreasing cooking time, blanching potatoes before frying and postdrying (drying in a hot air oven after frying) have been shown to decrease the acrylamide content of some foods.

Acrylamide has so far not been found in food prepared at temperatures below 120 degrees Celsius, including boiled foods. Thus foods should not be cooked excessively, i.e. for too long or at too high a temperature.

Acrylamide is known to cause cancer in animals.  Besides, it has toxic effects on the nervous system and on fertility. But a June 2002 report by the Food and Agriculture Organization of the United Nations and the World Health Organization concluded the intake level required to observe neuropathy (0.5 mg/kg body weight/day) was 500 times higher than the average dietary intake of acrylamide (1 μg/kg body weight/day). In our daily diet, for example, zucchini produces only 360 micrograms per kilogram of acrylamide, garlic 200 micrograms while cabbage and Chinese lettuce less than 50 micrograms.

For effects on fertility, the level is 2,000 times higher than the average intake. From this, they concluded acrylamide levels in food were safe in terms of neuropathy, but raised concerns over human carcinogenicity based on known carcinogenicity in laboratory animals.

Thus whenever possible, we should eat foods raw. But in this case, we should be careful about the harmful effect caused by bacteria inside all foods when they have not been cooked sufficiently.

Apply exercises into our daily life

According to Teh Kong Chuan of the Singapore Sports Council, "If you work on the 4th floor and take the stairs up and down 4 times per day, you can burn about 200 calories in a 5 day work week which is equivalent to an hour of brisk walking or half an hour of moderate cycling." 

Nichole Kerr, a researcher with the Centers for Disease Control also says that we can lose about 10 pounds during the course of a year if we spend ten minutes a day going up and down stairs.

Sounds good?

Other daily habits that can help us have a trim body include:

• Do leg lunges while mowing the lawn, and leg squats while lifting plants during gardening activities.
• Walk often when allowed everyday.
• Do exercises like jumping jacks, rope jumping and running in place while watching TV.