www.reachout.net.in/health&wellness

Sixty-six Ways Sugar Can Ruin Your Health

2012-02-12T18:12:00.001+05:30

In addition to throwing off the body’s balance, excess sugar (especially processed, white sugar) may result in a large number of other physical problems. The following list of problems associated with sugar was compiled from a variety of scientific publications.

Sugar has the ability to do all of the following:

1. Suppress the immune system.

2. Upset the body’s mineral balance.

3. Cause hyperactivity, anxiety, concentration difficulties, and crankiness in children. This could be the real cause of “ADD & ADHD” (Bryan's opinion)

4. Cause drowsiness and decreased activity in children.

5. Adversely affect children’s school grades.

6. Produce a significant rise in triglycerides.

7. Contribute to a weakened defense against bacterial infection.

8. Reduce helpful high density cholesterol (HDLs).

9. Promote an elevation of harmful cholesterol (LDLs).

10. Lead to chromium deficiency.

11. Cause copper deficiency.

12. Interfere with absorption of calcium and magnesium.

13. Lead to cancer of the breast, ovaries, prostate, rectum and other areas of the body.

14. Weaken eyesight.

15. Cause hypoglycemia.

16. Produce an acidic stomach.

17. Increase the risk of heart disease.

18. Speed the aging process, causing wrinkles and gray hair.

19. Lead to alcoholism.

20. Promote tooth decay.

21. Major factor in weight gain and obesity.

22. Increase the risk of Crohn’s disease and ulcerative Colitis.

23. Cause a raw, inflamed intestinal tract in persons with gastric or duodenal ulcers.

24. Cause arthritis.

25. Cause asthma.

26. Cause candida (yeast infection).

27. Lead to the formation of Gallstones.

28. Lead to the formation of Kidney stones

29. Cause appendicitis.

30. Strengthen the symptoms of multiple sclerosis.

31. Indirectly cause hemorrhoids.

32. Cause varicose veins.

33. Contribute to osteoporosis.

34. Decrease and inhibit the production of human growth hormone (HGH).

35. Increase total cholesterol.

36. Change the structure of protein causing interference with protein absorption.

37. Cause food allergies.

38. Cause diabetes.

39. Cause toxemia during pregnancy.

40. Contribute to eczema in children.

41. Cause cataracts.

42. Cause breathing disorders.

43. Cause free radical formation in the bloodstream.

44. Lower enzyme functions.

45. Cause loss of tissue elasticity and function.

46. Cause Liver cells to divide abnormally, increasing the size of the Liver.

47. Increase the amount of fat in the Liver.

48. Increase Kidney size causing damage.

49. Overstress the Pancreas, causing damage.

50. Increase the body’s fluid retention.

51. Cause constipation.

52. Cause myopia (nearsightedness) by depleting chromium which is tied to the development and progression of nearsightedness.

53. Cause hypertension and high blood pressure.

54. Cause headaches, including migraines.

55. Cause depression.

56. Increase bacterial formation in the colon.

57. Cause hormonal imbalances.

58. Increase the risk of blood clots.

59. Increase the risk of Alzheimer Disease.

60. Increase the risk of ALL cancers.

61. Increase the risk of gout.

62. Lead to dizziness.

63. Slow the food’s travel time through the gastrointestinal tract.

64. Is an addictive substance.

65. Intoxication, similar to alcohol.

66 Make PMS worse.

Eight Hair Growth Tips

2012-02-12T18:08:00.001+05:30

1. Drink Recommended Daily Amount Of Water

Coffee, tea, sugar drinks or beer does not count in your daily water count. Water means exactly that - water. Carbonated and caffeinated drinks may actually speed up dehydration which means that the body is not functioning at optimal levels. Not only can dehydration make you feel drained and exhausted, it can be a hidden factor in hair growth stoppage, dry strands or tresses that break off.

Adjust your daily levels according to the seasons of the year (hot weather may require more daily water consumption) and the amount of stress in your life.

When pressed for exact formulas, most experts can not give a simple answer to how much water humans should drink every day. A general rule of thumb is for women to drink between 2 and 2.6 liters of water a day. For men the rule of thumb is 2.8 to 3.5 liters.

There are many exceptions to this general rule of thumb which are tied back to age, lifestyle, weight and climate. In essence, experts advise that you replace all the water that you excrete every day.

2. Drink Green Tea

As always, experts disagree with the merits of green tea and whether or not it does conclusively help hair health and encourage growth.

Experts who believe in the hair health benefits of green tea point to the fact that certain compounds found in green tea cause the relaxation of blood vessels, helping overall cardiovascular activity through increased circulation. Of course increased circulation will naturally help nourish hair roots and scalp tissues.

3. Take A Brisk Walk Several Times A Week

Experts have discovered that walking at a quick pace for just 15 minutes will help to raise your normal heart rate which improves circulation to your entire body, including to your scalp and hair follicles. It also helps shake out the cobwebs and aids in a feeling of alertness and energy.

The ideal time to take a walk is about one hour after a meal. This allows your body to digest and puts less overall strain on your system.

Of course it is important to always consult with your personal physician before beginning any new exercise routine that would be strenuous in any way.

It is also best to avoid walking at the hottest times of the day. And yes, don't forget your sunscreen, regardless of the time of year that you walk, which is why many people have become devoted mall walkers.

4. Get Enough Sleep

Many people are sleep deprived. As a result of daily stresses and strains studies have found that humans are getting less and less sleep. For the body to function at optimal capability, which includes having the necessary energy to nourish and grow hair, humans need enough sleep.

Unfortunately there is no pat answer for how much sleep is enough. Again, it depends on the individual. Most sleep experts recommend an average of 6-8 hours for active adults. Depending on age, health conditions and other factors you may need more than 8 or be able to survive on a little less.

As a result of more sleep deprived people, cat naps are becoming more popular. A great way to get a daily energy boost is to schedule a 20 minute cat nap. Be sure not to sleep longer than 20 minutes though or else you will more tired than before you napped. Studies have shown that 20 minutes is the very best amount of time for getting maximum benefit. So set an alarm for exactly 20 minutes and catch some mid-day Zzzs.

5. Eat Energy Snacks

When hunger hits between meals, eat to nourish your hair roots. Reach for one handful of unsalted natural cashews or a few almonds. Almonds are loaded with magnesium which is an essential mineral for growing healthy strands.

Other good hair healthy snacks include yogurt, hard boiled eggs and tofu which all have great nutrients to help hair grow.

6. Indulge In Daily Aromatherapy

Many studies have been done on the effects of aromatherapy when used in daily or regular scalp massages for both healthy hair and scalp as well as overall health.

Studies have found that there is a direct link between the use of aromatherapy and hair growth.

A study performed by the Archives of Dermatology in 1998 by Scottish researchers found that aromatherapy can promote new hair growth. Patients who massaged various aromatherapy oils on their scalps every day enjoyed significant and measurable improvement in their hair growth.

7. Laughter Is The Best Medicine

Attitude is everything. Studies have shown that chronic negative moods can impact the human body and cause all human systems to slow down or become sluggish. This includes the circulatory system which feeds the roots of the hair, helping it to grow and remain properly nourished. When life gets you down rent a funny movie or read a humorous book. Take a break and have some fun to light your mood.

8. Eat Power Foods

Extreme diets that eliminate major food groups can be detrimental to healthy hair and can actually cause a slow down in new hair production. Diets that are too low in calories or completely eliminate either proteins or carbs can stimulate a form of alopecia that causes hair loss. Always eat a balanced food plan that incorporates healthy amounts of proteins and carbs. Don't forget to take your daily vitamins.

High Blood Pressure Tips

2012-02-12T18:05:00.001+05:30

Make sure your blood pressure is under 140/90 mm Hg

If your systolic pressure is over 140, ask your doctor what you can do to lower it.

If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Being physically active is one of the most important steps you can take to prevent or control high blood pressure and will help you keep your weight down. It will also help to reduce your risk of heart disease and enhances overall wellbeing. All you need to do is 30 minutes of moderate level activity preferably every day of the week - you can even divide the 30 minutes into shorter 10 minute periods if you are not used to regular exercise.

Exercise does not have to be strenuous; you should start slowly and build up the amount of exercise that you do.

It is not advisable, however, to lift heavy weights or to take on certain strenuous activities if exercise has not been gradually and appropriately introduced. If you are worried that your health could be adversely affected by exercise, i.e. you have a heart complaint; make sure that you are reviewed by your GP.

Look at what you are eating. Does it contain a lot of sodium?

It is suggested that no more than 2.4 grams of sodium should be consumed per day. Read the labels and be aware of hidden sodium, which is known to increase blood pressure. Try not to add salt to your meals.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Watch your alcohol intake

Keep the amount of units you consume to a minimum, as your body works hard to flush it out of your system and this will have an effect on your blood pressure (plus it will increase your weight).

It is recommended that men limit themselves to no more than one or two drinks per day and women should have no more than one drink per day.

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.

A reason to love your sleep and indulge in it...

2012-02-12T17:58:00.001+05:30

Very enlightening article by a doctor on Ranjan Das case ----

A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India. He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra's Carter Road. Just after Diwali, on 21st Oct, he returned home from his gym after a workout, collapsed with a massive heart attack and died. He is survived by his wife and two very young kids.

It was certainly a wake-up call for corporate India. However, it was even more disastrous for runners amongst us. Since Ranjan was anavid marathoner (in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age.

Was it the stress?

A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.

The Real Reason

However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program 'Boss' Day Out':

http://connect.in.com/ranjan-das/play-video-boss-day-out-ranjan-das-of-sap-india-229111-807ecfcf1ad966036c289b3ba6c376f2530d7484.html

Here he himself admits that he would love to get more sleep (and that he was not proud of his ability to manage without sleep, contrary to what others extolled).

The Evidence

Last week, I was working with a well-known cardiologist on the subject of ‘Heart Disease caused by Lack of Sleep’. While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.

Some Excerpts:

· Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009.

· As you know, high BP kills.

· Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.

· Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

· Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

· Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis andheart disease. Paper published in 2004.

· Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Ideal Sleep

For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess (lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down (I’ve been there, done thatL)

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

If you want to know if you are getting adequate sleep, take Epworth Sleepiness Test:

Interpretation: Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I don’t like to drive (maybe, I should ask my driver to answer that lineJ)

In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper food, exercising (marathoning!), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.

If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep. J

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail to as many of your colleagues as possible, especially those who might be short-changing their sleep. If we can save even one young life because of this email, I would be the happiest person on earth.

contributed by: biyanipankaj @ gmail.com

30 Habits that Will Change your Life

2012-02-04T21:15:00.001+05:30

Developing good habits is the basic of personal development and growth. Everything we do is the result of a habit that was previously taught to us. Unfortunately, not all thehabits that we have are good, that’s why we are constantly trying to improve.

The following is a list of 30 practical habits that can make a huge difference in yourlife.

You should treat this list as a reference, and implement just one habit per month. This way you will have the time to fully absorb each of them, while still seeing significant improvements each month.

Health habits

1. Exercise 30 minutes every day. Especially if you don’t do much movement while working, it’s essential that you get some daily exercise. 30 minutes every day are the minimum recommended for optimal health.

2. Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. Personally, I like to eat a couple of toasts in the morning along with a fruit beverage.

3. Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.

4. Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t. Update: for clarification, I mean don’t eat junk food between meals, but eating real food it’s ok.

5. Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.

6. Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.

7. Drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. Also, drink more during the day.

8. Avoid soda. Soda is often one of the most unhealthy beverage you can find. Limit your consumption of soda as much as possible and you’re body will be grateful for that.

9. Keep your body clean. I don’t advise spending your day in front of the mirror, but a minimum of personal care does never hurt.

10. If you smoke, stop it. There’s no reason to smoke anymore, and quitting ispossible.

11. If you drink, stop it. Same as above. Don’t think that alcohol will solve yourproblems. It never does. The only exception is one glass of wine per day during meals.

12. Take the stairs. This is just a hack that forces you to do a minimum of exercise. Instead of taking the elevator, take the stairs.

Productivity habits

1. Use an inbox system. Make the habit of keeping track of all the ideas and things that comes to mind. You can use a notebook to do this, and then sync everything on your computer.

2. Prioritize. If you have a list of things to do, where do you start? One way is to prioritize your list. If you are in doubt, ask yourself: “If I could only accomplish one thing today, what would it be?”

3. Plan, but not too much. Planning is important, and you should decide in advance what you are going to do today or this week. However, planning for more than a few weeks is usually inefficient, so I would not worry too much about that.

4. Wake up early. Waking up early in the morning is a great way to gain extra time. I personally like to wake up at 5 am, so that by 9 am I have already accomplished what otherwise would have taken me many days..

5. Check your email only twice per day. Email can easily become an addiction, but it’s usually unnecessary to check it every 10 minutes. Make an effort and check your email only once or twice per day, see if the world will still rotate as before after you try this.

6. Eliminate unimportant tasks. Being busy all day does not mean you are doing important stuff. Eliminate every activity that’s not important, and focus on what really matters.

7. Clean off your desk and room. Having a clear room and desk is important to maintain focus and creativity.

8. Automate. There are a lot of tasks that you need to perform every day or every week. Try to automate them as much as possible.

9. Set strict deadlines. When you do something, decide in advance when you’re going to stop. There’s a rule that states that you will fulfill all the time you have available for completing a task, so make an habit of setting strict deadlines for maximizing your productivity.

10. Take one day off per week. Instead of working every day, take one day off per week (for example sunday) where you are not going to turn on yourcomputer. Use that time for doing recreational activities like going for a walk.

Personal Development habits

1. Read 1 book per week. Reading is a good way to keep your brain active. With just 30 minutes per day you should be able to read one book per week, or more than 50 books per year.

2. Solve puzzles. Quizzes, word games, etc. are all good ways to exercise yourbrain.

3. Think positively. You are what you think, all the time.

4. Make fast decisions. Instead of thinking for one hour wherever you are going to do something, make your decisions as fast as possible (usually less than 1 minute).

5. Wait before buying. Waiting 48 hours before buying anything is a tremendous money saver, try it.

6. Meditate 30 minutes per day. A great way to gain clearness and peace is through meditation. 30 minutes are not a lot, but enough to get you started with meditation.

Career habits

1. Start a blog. Blogging is one of the best way to put your word out. It doesn’t have to be around a specific topic, even a personal blog will do.

2. Build a portfolio. If your job is creating stuff, building a portfolio is a great way to show what you are capable of. You can also contribute stuff for free ifthat applies to your work.

Contributed by : HSGRAO @ GMAIL.COM

Bone Health

2012-02-04T13:32:00.001+05:30

As a person grows old, there are constant changes that happen to our bones. Sometimes we lose a certain amount of bones, making it thinner, more fragile and breakable. Although this can be repaired and reinforced by the proper intake of nutrients, some people fail to realize this and eventually find themselves experiencing bone-related conditions as they grow old, as well as at young ages in some cases.

The bones are a very vital part of the human structure, and there are nutrients that the bones just cannot live without. These nutrients help the bones to become healthier, stronger and disease-free.

Calcium

Calcium is particularly the most important nutrient that the human bones need. It is the most abundant mineral in the body and plays a vital role in preventing a condition called osteoporosis, or loss of bone density often causing frequent back pains and fracture in the vertebrae, since it helps in keeping the bones and teeth strong. 99% of the calcium is found in the bones, while 1% is found in the blood which helps in certain metabolic processes. The body cannot provide calcium for itself, therefore it must be replenished daily through the diet with the right amount. Supplementations can also be taken as long as the body does not become deficient in calcium, causing more serious problems.
Vitamin D

Vitamin D is another fat soluble vitamin that is essential for bone health. Unlike calcium, a precursor of Vitamin D can be found in our body which can later be converted into active Vitamin D through exposure to sunlight our through the diet. According to recent studies, amounts of Vitamin D can become inadequate even in some areas with a lot of sunshine like Australia. During these cases, it is important to acquire enough vitamin D through the diet. It also increases the absorption of calcium in foods, providing more calcium for the bones.
Protein

Protein is needed for the formation of hormones needed for bone formation. Not only that, the bone is composed of 20% of protein. Protein is not only beneficial for bone development, but as well as the organs and body systems. As to the amount of protein that should be taken in order to achieve its full effect, all you need is just the right amount. Not too much, and not too less. Low protein level is often associated with hip fracture and other bone diseases such as hyperparathyroidism. Higher protein status results to reduced complications after hip fracture and shorter hospital stays. On the other hand, excessive protein, particularly animal protein, is toxic to the bones. All in all, just the right amount of protein is needed for bone renewal and maintenance. There are many sources of protein-rich foods like cowpeas, raw and fresh egg whites, cheeses, dried seaweed, raw pumpkin leaves, nuts and seeds, and tofu.
Magnesium

Almost 60 percent of the dietary magnesium is located and stored in the bones, and the muscles and tissues have the rest. It is the fourth most abundant mineral in the body and is essential to good health. It serves as a key function in many biochemical reactions necessary for bone strength and metabolism. Magnesium also helps in active calcium transport in the body and contributes to stopping bone fractures. A study even suggests that women with osteoporosis are reported to be lacking in magnesium, even if they have adequate amount of calcium. Magnesium rich foods include beans, nuts, vegetables, parmesan cheese, cocoa powder, dried figs, wheat germ, dried apricots and many more.

Potassium

This mineral is of great importance to the human body. Potassium is considered the hidden bone guardian because it is widely known to maintain critical fluid balance in the body together with sodium, but its benefits for the bones must not be overlooked. The body somehow develops bone-depleting metabolic acids and these acids “eat away” the bone, much like how and acid rain eats up a limestone statue. These acids are somehow largely neutralized by the potassium compounds or potassium salts. Some of the foods that are rich in potassium are raisins, baked potatoes, tomato products, yogurt, lima beans, dried prunes and cooked spinach.
Vitamin K

Another vitamin that plays a vital role in bone health is Vitamin K. It gives plays an important role in the absorption of calcium and an indirect role in osteoporosis by preventing bone loss. 65 to 80 micrograms is the Recommended Daily Allowance (RDA) for this mineral which can be mostly found in soybean oil, broccoli, cooked spinach, green leafy vegetables, alfalfa, and fish oil.
Vitamin B12

According to a recent study at Tufts University, vitamin B12 can help in avoiding bone fracture. In more than 2,500 people in where the researchers measured their bone density and vitamin B12 levels, it was determined that the bones of people with higher blood level of the vitamin are seven percent denser than those with low levels. Study author Dr. Katherine Tucker says that Vitamin B12 is crucial for the development of new generation cells. She added that the bone is constantly breaking down and rebuilding and without sufficient Vitamin B12, this balance may tip towards greater breakdown. Vitamin B12 rich foods include sardines, liver, eggs, beef, mussels, pork, cheese and milk. However, elderly, vegetarians, pregnant women, smokers, drinkers, and those with intestinal disease may resort to supplementation.

Diabetes Complications & The Risk You Face

2012-01-29T19:17:00.000+05:30

Heart attack, stroke, blindness, amputation, kidney failure. When doctors describe these diabetes complications, it may sound melodramatic -- like an overblown worst-case scenario. The truth is, these things can happen when blood sugar, blood pressure, and cholesterol are out of control.

"A lot of people don't really think it will happen to them," says David C. Ziemer, MD, director of the Diabetes Clinic at Grady Hospital in Atlanta. "For a lot of folks, the wake-up comes when they actually have a complication ... a bad infection in the foot. That's a nasty wake-up call."

If you have uncontrolled diabetes, a serious and deep-seated foot infection can mean loss of a toe, foot, or leg -- amputation -- to save your life. Seriously.

How is this possible? Over time, high blood sugar slowly injures the blood vessels, nerves, and organs in your body. The higher your blood sugar is -- and the longer it stays high -- the worse the damage is. Smoking and alcohol ratchet up the damage several more notches.

"Damage is slow and occurs over a period of years -- but it probably begins when blood sugar is at mildly elevated levels," says Ronald Goldberg, MD, associate director of the Diabetes Research Institute at the University of Miami Medical Center. "You may not be diagnosed with diabetes, but the damage has already begun."

The damage from diabetes shows up a bit differently in everyone -- whether it attacks the nerves, eyes, or kidneys, Goldberg tells WebMD. "Genetics probably influence which complications you are more susceptible to."

The problem is, "many people have diabetes a lot longer than they realize," says Ziemer. "Most have diabetes an average of five to seven years before they're diagnosed."

Diabetes Complications: The Risks You Face

As blood vessels, nerves, and organs become damaged, your risk of diabetes complications increases. These are the most serious:

· Heart disease, heart attack, heart failure, and stroke risks are doubled. Heart disease and stroke cause at least 65% of deaths from diabetes.

· Major eye complications (diabetic retinopathy) are linked to blood vessel problems in the eyes. Diabetes is a leading cause of preventable blindness; cataracts and glaucoma are also common.

· Reduced blood flow to nerves and high blood sugar results in nerve pain, burning, numbness (peripheral neuropathy).

· Serious leg and foot infections, even gangrene and amputation, are due to poor blood circulation, lack of oxygen and nutrients to tissue, and nerve damage.

· Kidney damage (diabetic nephropathy) is a common risk for people with diabetes.

The complications of diabetes are indeed serious -- but they are not inevitable, Ziemer tells WebMD. "Keeping blood sugar under control is the single the most important factor in preventing them. But people have a hard time grasping just how critical that is," he says. "It's hard to get them to tune into it."

Preventing Diabetes Complications With Medication

Getting blood sugar under control isn't always difficult. Sometimes all you need are lifestyle changes -- eating right, getting regular exercise, losing weight -- to get it into a safe range. If you're a smoker, there's no question -- you've got to quit.

Also, finding ways to ease the stress in your life helps control blood sugar, as does treatment for depression. Both stress and depression increase the level of cortisol, a hormone that affects blood sugar. "Cortisol makes the diabetes worse," Ziemer tells WebMD. "There is evidence that treating depression may help blood sugar control." He is heading a study investigating that link.

For some people, taking just one diabetes medication helps tremendously. Complex new drugs like Byetta, Januvia, and Symlin work from different angles to attack high blood sugar. "All the new drugs hold a lot of promise," says Ziemer, who is also a professor of endocrinology at Emory University School of Medicine in Atlanta.

If you need to take insulin, you'll find the injections aren't that bad. "The new versions of insulin are far less cumbersome," Ziemer explains. You don't need to lay out a lot of needles and vials on the table. The insulin can be discreetly injected via a little pen -- much like a cartridge writing pen. An inhaled form of insulin has been FDA-approved. Insulin mouth sprays and insulin patches are being developed.

Fewer Diabetes Complications = Less Pain

By reining in blood sugar, you slow down the damage to the body's nerves and blood vessels. You can even halt damage altogether. The benefits show up in many ways.

You can ease the pain or numbness you feel in hands, arms, feet, and legs. "When you prevent more damage to nerves, you keep pain from getting worse," Ziemer explains. "We don't have any medications to repair nerve damage. Mostly, we're protecting what's left."

Gum disease and tooth loss can be halted when blood sugar is controlled, adds Ziemer. "In fact, when you get gum infection under control, you help keep blood sugar under control. Infection in the gums increases inflammation in the body, which makes controlling diabetes harder."

Don't put dental visits on the back burner, says Ziemer. "A lot of folks end up losing lots of teeth. Nobody likes going to the dentist, me included. But seeing a dentist is very important."

Blood sugar isn't the only issue, diabetes experts agree. If there are cholesterol and blood pressure problems -- as there typically are -- they need aggressive treatment with medication. Both these conditions affect the health of large and small blood vessels, and greatly aggravate the damage done by diabetes.

Cholesterol-lowering drugs like statins are a mainstay in diabetes treatment. Blood pressure drugs like ACE inhibitors can also improve blood flow throughout the body, including legs and kidneys. "These drugs protect kidneys from damage and they protect the heart muscle, which helps prevent heart failure," Ziemer tells WebMD.

With these diabetes complications, there's a lot at stake. Can you really prevent the worst-case scenario? "Absolutely," Goldberg tells WebMD. "If you do all these things, you can substantially reduce risk of heart attack, stroke, and the blood vessel damage that leads to blindness, amputations, and kidney damage. But you must start doing them as early as possible. And you have to keep things under control ... strict control."

Burgers and fries linked to stroke and Type 2 diabetes

2012-01-29T19:15:00.000+05:30

People who eat a western diet heavy in meat, fried foods and refined grains have been found of facing the risk of developing metabolic syndrome, the collection of heart problems, stroke and type 2 diabetes.

Authors of a new survey studied almost 10,000 people who were asked questions including 66 items related to food consumption, HealthDay reported Wednesday.

Participants' dietary preferences were categorised as either "Western-pattern" or "prudent-pattern", depending on the overall responses.

The Western diet consisted of more refined grains, processed meat, fried food, red meat, eggs and soda, and less fish, fruits and vegetables as well as whole grains.

The prudent diet was heavy on cruciferous vegetables such as broccoli and cabbage, carotenoid vegetables (carrots, pumpkins), fruits, fish and seafood, poultry, whole grains and low-fat dairy.

The association involving metabolic syndrome with certain specific food items - such as fried foods, regular and diet soda, fruit drinks, nuts and coffee - was also explored.

People with the highest scores in the "Western-pattern" diet had an 18 percent increased risk of developing metabolic syndrome, compared with those with the lowest scores in this group, according to the findings of the survey published in latest issue of Circulation.

Individuals with the highest consumption of meat had a 26 percent greater risk of developing metabolic syndrome, compared with those who ate the least amount of meat. Hamburgers, hot dogs and processed meats seemed to accelerate the effect.

On the other hand, eating dairy items was found to be protective. Individuals consuming the most dairy had a 13 percent lower risk of developing metabolic syndrome, compared to those who consumed the least, the scientists said.

Fried foods such as fast foods and diet soda were also associated with metabolic syndrome, while sweetened beverages - soda and fruit drinks - as well as coffee and nuts were not. "

People should eat according to the dietary guidelines for Americans, which is a diet rich in plant foods, study co-author Lyn Steffen, an associate professor of epidemiology at the University Of Minnesota School Of Public Health said.

"I don't oppose meat, but they should consume red and processed meat once or twice a week, not once or twice a day."

Twelve Ways to Stay on Top of Stress

2012-01-29T19:14:00.000+05:30

It takes a million years for one gene to change in our bodies. One million years! I'm bringing this up because, physiologically, we're the same humans we were 300 years ago. But look at how things have changed in that short time. Some things make life easier now: washers and dryers, transportation, abundance of food, electricity, etc. But some things make life today more insane: cell phones, traffic, increased population, fake food, TV, busy schedules. I heard a statistic from a doctor-friend that we make more decisions in one day than people used to make in a year. No wonder we're stressed out and reaching for doughnuts or alcohol to cope.

All this craziness and high-speed living isn't going away. Since we can't change our genes, we have to create a map to navigate this crazy life. What can you do to try and stay on top of the stress so it doesn't affect your health, happiness, or waistline?

1. Exercise. Amen for endorphins. Believe me, they've helped me many days with my perspective. If you have to work out, then go take a brisk walk and get that blood flowing. It isn't about working out to lose weight -- it's about being healthy and staying sane.

2. Eat the real stuff. Crappy food (fast, processed, and loaded with sugar) doesn't help your chemical brain and body handle stress. Living food, real food, helps support your mind and body while it's trying to deal with the million things coming its way. Every time I reach for the chocolate, I'm looking to feel something from it. Don't get me wrong -- if it's just a little here and there because I enjoy the taste of it, great. But if I'm using it the minute I feel overwhelmed, then that's when that food is no longer OK to eat. It doesn't make the problem go away, and then I just feel bad about eating the food to pacify myself. Grab green food instead. Put things in your mouth that are going to support your immune function and keep you levelheaded.

3. Notice. Try not to let the stress overtake you. Recognize the situations that cause the stress and notice them coming your way. You have a better shot at fending off the full effects of the stress when you can anticipate it.

4. Get it off your chest. Talk to a friend or partner about the stress. Sometimes just getting it off your chest can help unload some of the burden.

5. Keep your sense of humor. If you do have the chance to talk about it, try to see the irony and humor in the wacky bits. I think someone is dead in the water once they lose their sense of humor.

6. Stay grateful. My daughter has large lungs and verbal skills she likes to display. Just when I start to wishfully think about her being quiet, I remind myself to be grateful that she can talk to me at all. In almost all of our problems are boatloads of blessings. "Oh, I don't feel like going to the gym." Well, Amen that you have the means and the health to even be able to wrestle with the idea of going to work out. Make a habit of saying thank you. You will notice the sunny spots a lot more often, and not just the gray skies and storms.

7. Ask, "What's the hurry?" Have some fun. We're always so busy going somewhere, we miss just enjoying the moment. If an opportunity comes your way to do something fun, take it.

8. Take a deep breath. When you feel the stress getting to you, take a moment. Get away, even if it's just for an hour, to be with yourself and your thoughts. Some people like to take a walk, meditate, lock themselves away in a beautiful bath, or go to church. Find the peace and the silence.

9. Keep it simple. Simplify where you can. Does Junior really need to be in 78 activities at the age of 5? Do you have to go to every little party or gathering you're invited to?

10. Turn of the TV. A lot of it is bad news anyway, and it robs us of hours that we could use to be getting other things done. Since everyone complains that they have no time, get some by unplugging from the tube.

11. Sleep. If you're rested, you have a better shot at handling things. Not to mention, you may not stress out as easily if you have a chance to recover at night.

12. Drink water. I have said it before: Americans consume 21 percent of their calories through liquid consumption. Hydrate with water. Help you entire system function better just by drinking enough water. Oh, and by the way, if you don't think that weight loss and proper hydration have a relationship, think again. Shift the paradigm on its side -- don't think about exercise and nutritional eating just as something you have to suffer through to get into those jeans. Instead, think of them as armor that will protect you in this crazy world, with all of the bazillion details you deal with every day.

Top 10 ways to beat the stress over the weekend.

2012-01-29T19:12:00.000+05:30

When is the last time you decided to be selfish and decided to be a slave to ‘Me first, others later’ ideology? With the stress levels shooting heights, we put together ten top ways to beat the stress over the weekend.

Aromatherapy.

Before you go, that-isnt-for-me, then we recommend just-do-it-once-in-your-life. Jennifer Aniston and Jude Law swear by it. What is it? Aromatherapy is an umbrella term that applies to any healing process involving the use of essential oils. The classic relaxing oil is lavender. Others associated with de-stressing are chamomile, bergamot, patchouli and sandalwood.

Accupuncture

Acupuncture is based on the Chinese philosophy that the body's energy, the qi, made up of yin and yang, flows under the skin. If yin or yang is more dominant, qi reserves dip and you become ill. An acupuncturist will discuss your general health to identify unbalanced areas of qi.

He or she will then insert fine needles into "energy channels" in the body to restore its natural balance. Oprah Winfrey and Sandra Bullock swear by this method of de-stressing.

Hot stone massage therapy

It is the application of heated and cooled stones to certain parts of the body. During hot stone therapy, treated volcanic stones, usually basalt or basinite, are heated in water, using temperatures ranging from 120-130F, and placed along the spine. Cooled marble stones are also used. Often the stones are coated in aromatherapy oils. As well as along the spine, some stones are placed in the palms and in between the toes. Hot stone therapists believe that the combination of warm and cold encourages the body to relax.

Reflexology

Seemingly, Prince Charles swears by this method of de stressing. Reflexology uses the manipulation of pressure points, usually on the feet but sometimes on the hands and ears, to relieve ailments elsewhere in the body.

Reiki

Before you shrug off this de-stressing technique, do remember that Nicole Kidman and Meg Ryan believe in this form of de stressing. Reiki, roughly translated from Japanese as "universal life energy" is a practice started by a Buddhist called Mikao Usui in 1922. Reiki practitioners heal their patients by transferring energy to the patient through the palms.

Qigong

Invented by Taoist monks 3000 years ago, qigong is related to Tai Chi and Vedic meditation. It is based on the same principles as reiki and shiatsu: that of "qi", "energy" flows and pathways.

With qi meaning "air" and "gong" meaning exercise, qigong is based on slow body movements that are co-ordinated with the breathing, encouraging energy to flow down the "right" pathways of the body.

Ka Huna, a little known form of massage is great for beating stress. Once practiced in ancient Hawaiian temples as a means of restoring harmony to mind, body and soul, it is now commonly practiced everywhere. Once you try this gentler version of massage, you will emerge more relaxed and with your limbs intact!

Get Sunlight and Wide Open Space

Think about the average office. It is a stress breeding ground. When you spend a lot of the day indoors dealing with the daily grind you lose a lot of perspective. A stressful event seems like the end of the world and you spend the rest of the day (or week!) brooding and thinking about it over and over again. It is like there is nothing else going on in the world.

When you feel like your whole world is becoming engulfed in stress and anxiety one of the simplest things you can do is go outside in the sun in a wide-open space. The effect is wonderfully relaxing. Try it!

A few years ago I discovered how much classical music could help my stress levels. Infact, findings have stated that classical music have a soothing effect on our frayed nerves.

And of course, the last bit is just relax and learn to let go. A lot of us are addicted to stress. I know that sounds a little silly but in many cases it is true. And to make matters worse we go over things again and again in our head. We think that if we think about "why" we are stressed we will come to some lasting solution but in actual fact it just makes it worse. Ironic, isn’t it.

Switch on to classical Music

In these times it is really handy to know the mantra "Just relax!" It sounds simple and probably a little bit silly but it is something you have to try to do. Just relax. Things aren't that bad. I came across a popular Buddhist teaching.

"If the problem can be solved, why worry? If the problem cannot be solved, worrying will be of no help." And the teaching more or less puts things in the perspective…doesn’t it!

Get time on your side - Manage your time effectively - use a daily planner and to-do lists. Prioritize those tasks that are most critical. Be sure to include time for rest and relaxation.

Keep moving - Regular physical activity is one of the best ways of managing and coping with stress.

Stay clean and sober - Avoid alcohol and drug use as a means of coping with stress. Alcohol and drugs will mask the symptoms of stress but will do nothing to alleviate your stress.

Keep a healthy diet and a healthy mind - Avoid foods that are high in fat, sugar, and salt. Eat healthy meals and snacks and your energy will remain high as will your ability to focus and concentrate.

Take a break - Minimize interruptions when studying and be sure to include leisure activities and relaxation during study times.

Just say no - Learn to say no without guilt when you are working on your studies. Taking on additional tasks and projects when you do not have to will add to your stress level.

Keep it in perspective - What are the long-term consequences of whatever is stressing you out right now? If the stressor will not have long-term consequences, then you may want to "let it be" and focus on those stressors for which you can take action. Counseling and Wellness Services is available to help with this process.

Count some sheep - It is important to get enough sleep on a regular basis. Avoid caffeine and eating heavy foods late in the evening. Try to go to sleep and wake up at roughly the same time each day.

Top 10 Ways to Get a Better Night's Sleep

2012-01-29T19:07:00.000+05:30

1. Go to bed at the same time every day, even on weekends.

We are creatures of habit, and our sleep is no exception. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.

2. Make sure your bedroom is quiet, dark, cool, and comfortable.

Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.

3. Bedrooms are for sleeping and sex, not for watching television or doing work.

Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.

4. Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.

Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.

5. Don’t take naps.

The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder and warrant further evaluation.

6. Exercise every day, but avoid doing it four hours before bedtime.

Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, doing this too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.

7. Develop sleep rituals which include quiet activities before bedtime.

Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath in the 15 minutes prior to going to bed.

8. If you are having trouble getting to sleep, don’t struggle in bed.

If you are having trouble getting to sleep, don’t struggle in bed or you will train yourself to have difficulties there. Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.

9. Avoid eating or drinking in the few hours right before going to bed.

Avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep. Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating in the few hours just prior to bedtime.

10. Make sleep a priority: Don’t sacrifice sleep to do daytime activities.

The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities -- visiting friends, watching television, playing on the Internet, eating out, and any number of others -- quickly cut into our sleep time if we let them. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.

How to Get Rid of Belly Fat

2012-01-26T19:06:00.001+05:30

In the age of six-pack abs and eight-pack abs, a rim of fat around your waistline is uncomfortable for sure. Not only it spoils your appearance and beauty, belly fat can pose major health hazards too. If you have loads of fat deposited around your belly, you are more prone to cardiovascular diseases, diabetes, cancer and many other health problems. So the effort to get a flat belly is of huge craze in this 21st century.

The reasons behind a fat belly: The unused fat of our body gets easily accumulated in our abdominal region. A fat waistline is the effect of an irregular lifestyle, unbalanced diet, bad sleeping pattern, consumption of excessive alcohol, lack of physical activities and exercises.

The Cure: There is no miracle cure which will reduce your belly fat overnight. And no particular treatment is there targeting only your belly fat. But in a positive note, the normal weight loss programs affects the belly fat faster than the other parts of the body because the type of fat deposited in your belly is metabolically more active and easier to lose. So don't lose your heart. Gear up and start a strict regime to trim your tummy.

Home Based Remedies: Rather than spending hundreds of dollars in tummy tucking sessions and pills, it is always safer and more economic to try for the natural home based remedies, if you have patience and you are consistent to continue the treatment for a longer span.

Natural Remedies to Get Rid of Belly Fat

1. A regular schedule of cardio vascular exercises like walking, jogging, swimming and cycling helps in overall weight loss and reducing belly fat too.

2. Cut your sugar intake. Say no to sweets.

3. Instead of having heavy meals divide it in 4 to 5 mini meals as it prevents the fat from getting deposited.

4. Have lemon tea or ginger tea with cinnamon as substitute of coffee.

5. Cut off your salt intake and keep a track of your cholesterol level.

6. Increase your water intake. Along with exercise, drinking plenty of water will help you in your weight loss program.

7. Discard processed foods in your diet. Rather eat plenty of fresh vegetables, salad and fruits.

8. According to latest research, calcium has a positive impact in reducing belly fat. So drink milk and dairy products rich in calcium.

9. High protein diet rich with fiber and whole grains are best for burning belly fat.

10. Have adequate sleep. Your sleep pattern controls your body weight.

11. Try to lead a stress free life. Stress generally increases our appetite. If appetite is enhanced we consume food in large quantity and the fat may get deposited in our abdominal area.

12. Do not completely cut eating fatty food as fat is an essential source of energy. So try to intake mostly polyunsaturated fatty acids like sunflower oil, soya oil etc which are also rich in omega 3 fatty acids and they help in shedding your flab.

Trimming your tummy or burning belly fat is a part of an entire weight loss program. And if one can do it with dedication and determination, belly fat will get reduced gradually in due course of time. Wish you get great abs soon!

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.

Contributed by: asharaj53 @ gmail.com

Metabolism

2012-01-26T19:02:00.001+05:30

Believe it or not, simply changing a few daily habits can have a major impact on your metabolism! If you are trying to lose weight, increasing your metabolic rate can enable you to lose more weight without cutting more calories.

Here are some tips based on research studies.

What is metabolism?

In the simplest terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism, and overweight individuals generally have slow metabolisms. However, a faster metabolism will enable you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.

Drink iced water:

As with food, depriving your body of water can encourage it to hoard rather than burn. When your drink ice cold water, your body burns calories warming it to body temperature. More than ninety percent of the chemical reactions in your body occur in water, so make sure you drink an appropriate amount of water.

Exercise twice a day if possible:

Do your vigorous workout in the morning, and then take a walk after dinner. This way you will continue to burn calories at a higher pace for almost the entire 24 hours.

Boost metabolism in the long run with weight training:

Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.

Eat Proper Meals:

Never skip meals for the sake of weight loss. Skipping meals sends a signal to your body to lower the metabolism rate as there are fewer calories to burn. With a lower metabolism rate, your calories won™t burn, which will lead to fat accumulation and weight gain. Eating meals will increase your metabolism, thus preventing fat accumulation.

Time Your Meals:

Eat five meals a day. When you eat a meal the metabolism rate is high for about four hours and then is slows down. To increase metabolism you need to eat five meals a day so that it keeps working and burning calories. Increasing metabolism rate also allows you lose weight without going in for a very difficult diet plan. Make sure you eat your meals within four hours of exercise. The metabolism rate in high at that time and thus burns most of the calories thus leading to weight loss.

Contributed by: hsgrao @ gmail.com

Selenium is a trace mineral that is necessary to all functions of the body.

2012-01-26T18:51:00.001+05:30

Selenium Function

This important nutrient is vital to immune system function. Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as an antioxidant to prevent free radical damage in the body. It's thought to help prevent cancer by affecting oxidative stress, inflammation and DNA repair. Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility. There is preliminary research that suggests that selenium supplementation may also help with asthma symptoms, but more studies are needed.

Selenium Deficiencies

Deficiencies of selenium can occur in areas where soil content of this mineral is low. Diets high in refined foods may also lead to deficiency, as selenium can be destroyed by food processing. Taking anti-inflammatory drugs may reduce the body's supply of selenium.

Low selenium levels can contribute to autoimmune problems, such as psoriasis and thyroid disease. Low levels have also been tied to stomach, throat and prostate cancers, although more research is needed to determine if this is a cause or a result of the disease. Some studies suggest that selenium deficiency is linked to mood disorders. There's indication that deficiencies in selenium may contribute to the progression of viral infections.

10 Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

Brazil Nuts
Sunflower Seeds
Fish (tuna, halibut, sardines, flounder, salmon)
Shellfish (oysters, mussels, shrimp, clams, scallops)
Meat (Beef, liver, lamb, pork)
Poultry (chicken, turkey)
Eggs
Mushrooms (button, crimini, shiitake)
Grains (wheat germ, barley, brown rice, oats)
Onions

Recommended Daily Allowance

Children (under 3): 20 mcg
Children (4-8): 30 mcg
Children (9-13): 40 mcg
Adolescents (14-18): 55 mcg
Adults 19 and older: 55 mcg
Pregnant women: 60 mcg
Lactating women: 70 mcg

Toxicity

Exceeding 400 mcg per day can lead to selenium toxicity. Side effects may include hair loss, white spots on fingernails, fatigue, dizziness, nausea and nerve damage. There's some evidence that high selenium levels may increase the risk of squamous cell skin cancer. Another well controlled study found a correlation between higher levels of selenium and an increased risk of developing type-2 diabetes.

Because of the possibility of toxicity, selenium supplements are controversial. The safest way to ensure a sufficient level of selenium in the diet is by eating a variety of selenium rich foods, like those listed above. Brazil nuts can be very high in selenium and should only be eaten occasionally. One Brazil nut can supply a whole day's requirement of selenium, although this can vary depending on soil conditions. A multivitamin that contains some selenium is safe for most people to take and can help to fill the gap in a diet that is lacking

Contributed by: asharaj53 @ gmail.com