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.