Number of males using tobacco globally on the decline

Every year, more than 8 million people die from tobacco use, approximately half of its users. More than 7 million of those deaths are from direct tobacco use while around 1.2 million are due to non-smokers being exposed to second-hand smoke. Most tobacco-related deaths occur in low- and middle-income countries, areas that are targets of intensive tobacco industry interference and marketing.

Now for the first time, the World Health Organization (WHO) projects that the number of males using tobacco is on the decline, indicating a powerful shift in the global tobacco epidemic and is projected to decline by more than 1 million fewer male users come 2020 (or 1.091 billion) compared to 2018 levels and 5 million less by 2025 (1.087 billion).

By 2020, WHO projects there will be 10 million fewer tobacco users, male and female, compared to 2018 and another 27 million less by 2025, amounting to 1.299 billion. Indeed, some 60% of countries have been experiencing a decline in tobacco use since 2010.

“Reductions in global tobacco use demonstrate that when governments introduce and strengthen their comprehensive evidence-based actions, they can protect the well-being of their citizens and communities,” said Dr Ruediger Krech, Director of Health Promotion at WHO.

WHO: Majority of adolescents worldwide are not sufficiently physically active, putting their current and future health at risk

The study, published in The Lancet Child & Adolescent Health journal and produced by researchers from the World Health Organization (WHO), finds that more than 80% of school-going adolescents globally did not meet current recommendations of at least one hour of physical activity per day – including 85% of girls and 78% of boys.

The study – which is based on data reported by 1.6 million 11 to 17-year-old students – finds that across all 146 countries studied between 2001-2016 girls were less active than boys in all but four (Tonga, Samoa, Afghanistan and Zambia).The assessment included all types of physical activity, such as time spent in active play, recreation and sports, active domestic chores, walking and cycling or other types of active transportation, physical education and planned exercise.

The authors say that levels of insufficient physical activity in adolescents continue to be extremely high, compromising their current and future health. “Urgent policy action to increase physical activity is needed now, particularly to promote and retain girls’ participation in physical activity,” says study author Dr Regina Guthold, WHO.

The health benefits of a physically active lifestyle during adolescence include improved cardiorespiratory and muscular fitness, bone and cardiometabolic health, and positive effects on weight. There is also growing evidence that physical activity has a positive impact on cognitive development and socializing. Current evidence suggests that many of these benefits continue into adulthood.

To achieve these benefits, the WHO recommends for adolescents to do moderate or vigorous physical activity for an hour or more each day.

Nutrients for Healthy Joints - Turmeric and Collagen

Turmeric
Turmeric is a spice made from the dried and ground root of the turmeric plant, a plant in the same family as ginger. It has been used as an herbal tonic for thousands of years. Many of the benefits of turmeric are attributed to a photochemical within it known as curcumin.

Curcumin is an extremely potent antioxidant carotenoid pigment with potential uses for many areas of health, including memory, digestion, circulation as well as joint health. 

As a nutrient for joint health, turmeric may have comforting qualities and support healthy joint function. 

Since turmeric is fat-soluble instead of water-soluble, it is best to consume turmeric with a meal that contains some fat or oil.

Collagen 
Collagen is a protein and a natural part of cartilage, bone and other tissues. It is found in skin, muscles and tendons. It is the most abundant protein in animals.

There are many different types of collagen. Type II collagen is the major type of collagen in cartilage, imparting strength and the ability to compress to the cartilage within our joints so they can absorb shocks.

Collagen also contains chondroitin and glucosamine, both of which benefit joint health. It may support the fluids, functioning and integrity of the cartilage within joints, thus promoting joint health. Undenatured Type II collagen works specifically with the immune system to help support our joint health.

Why Real Foods Matter

There is a lot of research on what diet is best for health and which foods to eat for optimal health.

A few years ago, Dr. David Katz and Stephanie Meller were asked by Annual Reviews, a scientific publisher, to review several diets and elements of diets, including low-fat, low glycemic, low carb, Mediterranean, mixed/balanced (DASH), Paleolithic and vegan. Katz and Meller’s findings concluded that while there is not one best diet, there are patterns in eating habits, clear common elements, that are proven to be beneficial for health. “The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally-processed foods close to nature, predominantly plants, is decisively associated with health promotion.” The “minimally-processed foods close to nature” is what some refer to as real foods, or whole foods.

Whole foods are foods from plants, and they are unprocessed or unrefined and free from additives or other artificial substances. In some cases, a whole food can be as minimally processed or refined as possible, but it is still free from additives or artificial substances. Fruits, vegetables, nuts, whole grains and legumes are whole foods. When they are not processed, or minimally processed, they retain much of their complete profile of beneficial phytochemicals and nutrients, plus fiber. Sometimes when a food is processed, it can be stripped of its fiber, phytochemicals and nutrients.

Here are a few reasons why whole foods are important:

• Phytochemicals: Whole foods contain phytochemicals (phytonutrients), which are biologically active plant-food components. Phytonutrients can be powerful antioxidants like lycopene, a red-colored carotenoid found mainly in tomatoes and anthocyanins, which gives berries like blueberries their deep blue color.
  
• Essential Nutrients: Whole foods are nutrient-rich, offering us a simple, easy way to get more nutrients into our diets.
  
• Fiber and Whole Grains: Many minimally-processed foods are rich in fiber, helping to keep our GI tract on track and providing cardiovascular and weight management benefits. Plus, whole grains retain vitamins, minerals and phytochemicals, which help promote overall health.
  
• Good Fats and Protein: Processed foods tend to contain more trans fats and saturated fats, the not-so-healthy fats, while whole foods tend to have more of the good-for-you fats like omega-3s, essential fatty acids from plants or fish, plus monosaturated fat from plants.
  
  ‘Good fats’ and the protein found in whole foods can help increase satiety, that feeling of fullness. The peptides send signals to the brain and gut that lead to the suppression of MORs (Mu-opioid receptors), resulting in the curbing of appetite. Additionally, protein stimulates the production of the hormone that signals satiety, cholecystokinin (CCK).

Reishi Mushroom

Reishi mushroom, also known as Ganoderma lucidum and lingzhi, is an adaptogenic herb that grows in various hot and humid locations in Asia. 

Reishi mushroom has been scientifically proven to boost the immune system - it may positively influence the genes in white blood cells, a critical component of immune health. This is because it contains several molecules that promote health—triterpenoids, polysaccharides and peptidoglycans. 

Reishi mushroom is used for cancer aging, heart health and blood sugar control besides boosting the immune system to prevent or treat infections. 

In combination with other herbs, reishi mushroom is used to treat prostate cancer. Also in combination with other ingredients, reishi mushroom may be used for viruses, such as the human papilloma virus (HPV), genital herpes and cold sores.

Boost the Immune System
One of the most important effects of the reishi mushroom is that it can boost our immune system.

Research in cancer patients has shown that some of the molecules found in the mushroom can increase the activity of a type of white blood cell called natural killer cells.

Another study found that reishi can increase the number of other white blood cells (lymphocytes) in those with colorectal cancer.

Also in one study, this fungus improved lymphocyte function, which helps fight infections and cancer, in athletes exposed to stressful conditions.

Anti-Cancer Properties
One study of over 4,000 breast cancer survivors found that around 59% consumed reishi mushroom. Some research has investigated if reishi could be beneficial for prostate cancer due to its effects on the hormone testosterone.

Reishi mushroom has also been studied for its role in preventing or fighting colorectal cancer.

Some research showed that one year of treatment with reishi decreased the number and size of tumors in the large intestine.

Fight Fatigue and Depression
One study examined its effects in 132 people with neurasthenia, a poorly defined condition associated with aches, pains, dizziness, headaches and irritability.

The researchers found that fatigue was reduced and well-being was improved after 8 weeks of taking the supplements.

Another study found that fatigue was reduced and the quality of life was improved after 4 weeks of taking reishi powder in a group of 48 breast cancer survivors.

Heart Health
One 12-week study of 26 people showed that reishi mushroom may increase “good” HDL cholesterol and decrease triglycerides.

Blood Sugar Control
Several studies have indicated that molecules found in the reishi mushroom can decrease blood sugar in animals.

Zinc for Immune Function

Zinc is required for numerous processes in our body, including:

• Gene expression

• Enzymatic reactions

• Immune function

• Protein synthesis

• DNA synthesis

• Wound healing

• Growth and development        

In regard to its immune function, zinc helps keep our immune system strong. It stimulates particular immune cells and reduce oxidative stress.  It significantly reduce the risk of infections and promote immune response in older adults. A review of several studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.  Because it is necessary for immune cell function and cell signaling, a deficiency of it can lead to a weakened immune response.

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts. Foods highest in zinc include:

• Shellfish: Oysters, crab, mussels, lobster and clams

• Meat: Beef, pork, lamb and bison

• Poultry: Turkey and chicken

• Fish: Flounder, sardines, salmon and sole

• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.

• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.

• Dairy products: Milk, yogurt and cheese

• Eggs

• Whole grains: Oats, quinoa, brown rice, etc.

• Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

Please note that animal products, such as meat and shellfish, contain high amounts of zinc in a form that our body easily absorbs.

Dietary Reference Intakes of Water, Salt and Potassium

According to the National Academies of Sciences, Engineering, and Medicine in US, prolonged physical activity and heat exposure will increase water losses and therefore raise daily fluid needs. Actually, an adequate daily fluid intake is about 2.7 liters (91 ounces or 11.5 cups) of total water for women -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces or 15.5 cups daily) of total water. 

Water is important because hydration has a huge impact on our overall health. After all, over 50% of our bodies are water. So we need to stay hydrated so all our cells and organs can function properly. If we do not drink enough water, it can lead to health concerns in the long run. Even minor dehydration can leave us feeling fatigued, affect mood and impact cognitive performance.

In summary, our body uses water for everything:

• Digestion
• Fluid & Mineral Balance
• Body Temperature
• Healthy Blood Plasma Levels
• Waste Removal - detoxification
• Lubrication & Protection
• Weight Loss - one study showed that after drinking 500 ml (16.9 ounces) of water, participants experienced a 30% increase in metabolic rate after 10 minutes, which lasted around 30 to 40 minutes.

In addition,the National Academies of Sciences, Engineering, and Medicine establishes nutrient recommendations on salt and potassium to maintain health and reduce chronic disease risk. 

Salt
Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day -- or 3.8 grams of salt -- to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.The tolerable upper intake level (UL) for salt is set at 5.8 grams per day. 

Older people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.

Potassium
Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt and reduce the risk of kidney stones and bone loss.