Seven Ways to Stay Healthy

Which vitamins are good for me? What’s the best way I can lose weight? When should I get a flu shot? And on and on… So we decided to provide a guideline that is straightforward and simple to follow. If you should you feel you want to learn more, just click the links provided.

See Your Doctor on a Routine Basis

Doctor with Child You don’t avoid bringing your car in for routine maintenance, right? Then you should do the same thing with your body. With that said, the older you are, the more this should apply.

Bottom line: Make routine visits to your physician. At the very least, make it a point to have yearly checkups where they can do a complete workup and confirm that everything is alright.

If there are issues, that doesn’t mean that you have reached your end-of-life cycle. But it does mean that you might need some extra nutrients or some other non-threatening additions for you to have a healthier lifestyle. And if you are told that there is a need for follow up (e.g. X-Ray, MRI or to see a specialist). Just do it. Many times, it is just to confirm there is nothing wrong.

Woman Brushing her Teeth And we don’t mean just your doctor. Make sure you visit your dentist for checkups as well. Dental checkups and cleaning is an essential part of staying healthy for not just your teeth but your heart as well.

Wash Your Hands!

One person told us (but this applies to millions of others who do the same thing) that he washes his hands many times a day and he attributes that to not having a cold or similar illness for years. This doesn’t mean that you need to turn into a germaphobe, but even if you do, so what?

Howie Mandel is one and so is Jennifer Lawrence and there is nothing wrong with being a little obsessed with keeping clean (although Mandel is a little more on the extreme side).

Carry some of those $1.00 anti-bacterial bottles or wet wipes, but the bottles may be more practical since you can get more cleaning done with them.

Hand Soap

While we are on the subject of obsessive cleaning (which we are saying is a good thing), wash your hands after touching a door handle, especially one of those restroom door handles. Just because you washed your hands before leaving doesn’t mean that you won’t get contaminated with bacteria on your way out. Who knows what germs are on those things?

When you leave public transportation, wash your hands. That’s where these antibacterial bottles come in. And those airline tray tables! Clean them before with anti-bacterial solution or wipes before you eat on one.

Have kids? If yes, you need to raise the bar and keep your house as clean as possible. Kids, especially the younger ones are magnets when it comes to dirt and bacteria and schools are notorious for breeding these magnets.

Teach your children when they are young the importance of keeping clean and why. Carry antibacterial cleansers with you. Going to a restaurant? Give them the wipes to wash prior to eating. Do the same everywhere you go with your kids. Start them early and they will be doing this on their own by default before you can say “dirt”.

What Are the Healthists Foods to Eat?

Fruits We are not talking about dieting, although much of what is discussed here can apply to a healthy diet.

You know what they say: “An apple a day…”, and that is so true as you can’t go wrong with fruits and vegetables, blueberries, raspberries, grapes, oranges, bananas, avocados, broccoli and garlic, just to name a few. These are some of the most nutritious foods you can eat.

Then there is fish. Salmon is rich in nutrients, especially vitamin D, but just about any fish, even tuna will be a boost to your body’s health. Some seafood such as lobster and crab provide zinc which helps keep the immune system working properly and they are not big weight gainers. All these foods help enrich your immune system, keep your heart healthy and your bones too. Some even help keep the wheels in your brain moving like a well-oiled machine.

Don’t forget to go nuts! That’s right. Find some packages of cashews, almonds, walnuts, pecans or any nuts from this family of super nutrition. Macadamia nuts are said to contain some of the highest concentration of nutritional items.

*Dark Chocolate Almonds are a great source of nutrition for your heart and health in general*

Let’s not forget about dark chocolate and there are many combinations of foods that contain both dark chocolate along with other nutrients. On the con side, it does contain a certain amount of sugar, but the antioxidant content in dark chocolate is extraordinary and the main idea is to find foods that are rich in antioxidants. By absorbing these vitamins and antioxidant-rich foods, you will be moving in the right direction towards a healthy body and mind.

Want to go further? Try organic foods. They contain fewer pesticides and since some pesticides can be destructive to your immune system, they can be an added benefit.

Best vitamins to help fight off diseases are vitamin C and vitamin D. Make sure your body gets the recommended dosage every day and keep an eye out for those foods that have a high level of antioxidants and there are many, some mentioned here.

As far as avoiding colds, follow what is mentioned in this article as well as these guidelines which provide more detailed information.

Drink Right

Eight ounces of water a day is still the recommended dosage. Water is the most natural liquid you can put in your body and by doing so, it helps to clean out those elements that don’t belong there. It is a great weight reducer too!

Green tea is a winner. Great for the heart and has loads of antioxidants.

What not to drink: Soda which has many non-nutritional factors is not recommended to be your daily drink, as well as other drinks high in sugar. Drinking alcohol doesn’t have many benefits either, but red wine can be advantageous for your heart and help prevent cancerous diseases as well.

Get Vaccinated

Flu season is among us now. Don’t go without a shot, especially if you are a senior or have young children. But in general, taking precautions for any of the recommended vaccinations is of extreme importance. Besides the flu, there are vaccines for pneumonia, shingles, and Pneumococcal conjugate to name a few. If you are traveling, definitely find out what medical precautions you need to take before leaving. Speak to your doctor about what vaccines are needed for you.

Get that Body Moving

Woman doing yoga Did you really think that we were not going to let you read this article without the mention of exercise? Well, here you go! Make those 10,000 steps a daily routine. Getting the blood pumping is vital!

Those Eight Hours Do Mean a Lot

Just about every sleep study has concluded that humans need a good seven-eight hours of sleep every night.

Sleep apnea

Many people who have this sleep apnea, also called Obstructive Sleep Apnea (OSA) don’t know it, but their partner might. That is because snoring is a common sign that you might be one of those individuals who have this illness. We’re saying ‘illness’ because technically that’s what it is. For the most part, it is not life-threatening for most people, but if an oxygen denial event termed hypoxia develops, it can become dangerous and life-threatening.

With that said, sleep apnea can be a destructive element to your body and mind, because you can walk around tired for different times of the day and subsequently, your cognitive abilities may be diminished. Additionally, if you don’t get the recommended 7+ hourse of noghtly sleep, your body loses its chance to replenish and recuperate, especially if you already have an illness or injury.

What does sleep apnea do exactly?

Student sleeping in computer lab OSA consists of the complete obstruction of the airway while sleeping. This obstruction prevents air from entering the lungs. Obstructive Sleep Apnea is characterized by recurrent episodes of airway collapse during sleep. A critical issue with an apnea event is how long oxygen is cut off. When the airway is blocked for more than ten seconds oxygen loss begins to occur.

Bottom line: Your body needs at least seven hours of sleep per night. If you do not get it, you can be prone to tiredness during the day and more importantly, you are not giving your body the ability to heal or strengthen. To learn more about sleep apnea, go here.

If you don’t feel you are getting enough sleep, regardless if you have sleep apnea or not, see your doctor.

Stay Calm

We all can get a little stressed out now and then, but if you are finding that you are more stressed than you should be, this will have a negative impact on your body. There are many ways to reduce stress. Work on it and do your best to stay stress-free.

Bottom line: Stay clean. Eat right. Dring right and sleep the recommended hours for a healthier lifestyle. See your doctor and dentist on a routine basis even if it is just for a checkup.

The Best Foods to Eat to Minimize High Blood Pressure

In our previous articles, we have discussed hypertension in great detail, with periodic mention of the right foods to eat. In this article, we will elaborate on the proper diet to follow that will help maintain good blood pressure levels.

According to the numbers furnished by the American Heart Association, more than 100 million US citizens are currently suffering from high blood pressure. Experts call the condition of high blood pressure a quiet pathway to death. Many people affected by this circulatory system irregularity don’t consider it a disease. However, it is a gateway to multiple illnesses of the heart and other organs, such as the kidneys. Stroke is also one of the possible outcomes of high blood pressure. So, treating high blood pressure as a non-issue is not a healthy move by any means.

Pressure greater than 120 over 80 and less than 140 over 90 is considered normal levels. For anything higher, you should consult your physician, but as the commercial says: “The more you know, the better we look”, you can change that to The more you know, the better you will look (or feel), so let’s assemble some facts.

For starters, watch this great animated video of exactly what blood pressure is and what happens when it goes over the normal limits.

It is Not always in One’s Control (but could be)

It is important to mention that some of the risk factors associated with high blood pressure are not under our control. Age, genetics, family, and racial background play a key role in the prevalence of hypertension. However, aggravating this condition is surely in one’s hands. For instance, carelessness in dietary routine can make the matters worse for patients suffering from high blood pressure. Similarly, obesity and stagnant physical activity also add insult to injury.

Food to the Rescue

Here we will talk about how the right foods can help reduce your high blood pressure. As mentioned earlier, we can’t stop the process of aging. Nor do we have the capabilities to change our genetic makeup (at least not for now). Nevertheless, we can control and minimize high blood pressure through diet adjustments with the inclusion and exclusion of some food items. In this article, we will discuss some of these foods that can help in lowering high blood pressure.

Leafy Greens

Arterial blood pressure shoots up as sodium is being circulated in the blood. Therefore, try to consume foods that are not rich in sodium. With the inclusion of different leafy greens in your diet, you can get rid of excess sodium in circulation through urine.

Potassium, which is abundantly present in leafy green vegetables, actually helps in driving out extra sodium from the body. Kale, lettuce, spinach, turnip greens, beet greens, arugula, and Swiss chard are some of the easily available leafy greens that you can add to your staple diet to minimize high blood pressure. Try to get fresh greens instead of the canned ones because the latter are often processed with sodium for flavor enhancement. Leafy greens also help in weight management since they only contain good nutrients.

NOTE: It should be noted that people who are on blood thinners, such as coumadin and other medications should consult their physician if it is OK to eat these vegetables.

Berries

Strawberries, blueberries, and raspberries look and taste good. But more importantly, their regular use also results in lowering high blood pressure. As per research studies, the pigment (flavonoids) present in berry fruits help in normalizing blood pressure. You can easily get any of the berries all through the year. Hypertension patients who are not suffering from type-2 diabetes can add fresh berries to their daily breakfast cereals or just eat them as a natural dessert for their health benefits.

Skim Milk

Dairy products are an essential part of our staple diets. A little adjustment in their consumption can prove to be beneficial in lowering down blood pressure. Instead of using full cream milk, opt for skim milk that is low in fat and high in calcium. It has been studied that the continuous use of skim milk can reduce the chances of developing the issue of hypertension by 20 percent in the female population.

Aside from its benefits against hypertension, skim milk is good against many other physical ailments including obesity. People who can’t consume milk in its pure form can go for yogurt as an alternative.

Oatmeal

Oatmeal is widely used as a standard breakfast meal. It is rich in fiber, low in sodium and fats, and thus healthy for people suffering from high blood pressure. Its good satiety value also helps individuals who are embroiled in the bad habit of excessive eating.

Seafood

Salmon There are many among us who love meat-based meals in our daily dietary routine. However, people suffering from hypertension shouldn’t go overboard with the use of red meat. Excessive use of beef and pork is strongly linked to high blood pressure. So, all those individuals who are vying to lower their blood pressure, but also don’t want to stick to a vegetarian diet can include seafood in their meals.

There are some fish meats (Salmon and mackerel) that proactively help in reducing high blood pressure because they are rich in omega-3 fatty acids. The addition of seafood to your daily diet will fulfill your need for proteins while maintaining lower blood pressure.

Bananas

As mentioned earlier, potassium-rich foods help in offsetting the negative effects of sodium in the body. So, the addition of any potassium-rich food item can eventually help in minimizing blood pressure. They are easily available and you can eat them at any time of the day.

Garlic

Garlic is a root vegetable that is usually used as a flavor enhancer in the preparation of many meals. But some recent studies suggest that the constant use of garlic can indirectly help in reducing the condition of hypertension. Garlic contains traces of nitric oxide. Scientists have studied that the presence of nitric oxide in the body is attributed to vasodilatation. To put it in simple words, nitric oxide increases the arterial diameter which cancels out the increased value of blood pressure.

Olive Oil

Olive oil, in general, is considered a healthy substitute for palm and other cooking oil variants. In addition, the use of olive oil also results in lowering blood pressure with its polyphenol action. Polyphenols are compounds that can resist inflammatory reactions and in so doing, help in lowering blood pressure.

Besides leafy greens, berries, seafood, bananas, and garlic, unsalted seeds, and pomegranate are also known for their physiological effects in reducing blood pressure, but if you really want to remain healthy, put the brakes on the excessive use of salt and alcohol.

Simple Ways to Tackle Stress and Depression – Part I

Stressed businessman — Both internal and external circumstances can cause stress

Some people have or will have experienced stress and anxiety at least once in their lifetime. For others, it may be a frequent occurrence. Maybe it’s because of ongoing issues at home or on the job or it may be physiological, as you might be suffering from a lack of certain chemicals in the brain.

The quick pace of modern times has also made this problem a more prevalent one, especially now during this COVID crisis. More people are now victims of stress and its consequences. Here, we will try to help you with a small yet effective guide on how to deal with stress and we will be applying some suggestions that you usually won’t see on psychology websites when dealing with depression.

Longtime stress can lead to more hazardous health conditions, such as anxiety attacks and depression, so it is best if your situation can be nipped in the bud as soon as possible. Let’s take a look at what you can do to help alleviate your anxieties.

How Can I Cope?

Depression Although you might think it is the end of the world, it is not. Below are some suggestions that have been proven to work. All it takes is a simple tryout and then you can see which ones will work for you. The idea is to find something that will stop you from worrying and subsequently give your body some rest from feeling anxious, which can lead to numerous physical issues. You can stop it and if there is one factor to emphasize, it is don’t give up!

Meditation Helps in Any Situation

One woman explained how she was able to feel calmer by just going into a quiet room, sitting down, and closing her eyes. She was able to clear her mind and just relax. It is a natural remedy to relieve the tension that builds up during the day. This is meditation and it is a common method many people use to simply unwind.

Some people may go a step further and put on some soft music. If you are at work, take a break, go somewhere quiet, just close your eyes and clear your mind. Too crowded at work? Make a mental note that you will meditate at home tonight (and every night if you can).

There are lots of online health websites that provide complete instructions on the proper way to meditate. Have you tried yoga? Whatever technique you use, give it a shot! Your mind and body will thank you!

What Did You Accomplish Today?

Happy people in front of a laptop — iStock

Here’s a nifty idea that many people do not think about. Build a To-Do list of daily accomplishments!

Having a daily list of things you want to achieve not only gives you the momentum to reach that goal (or goals) but also gives you something to look forward to.

Once completed, you will feel a sense of achievement, which lifts your spirits and helps you to forget or at least diminish your concerns about your negative issues. It can also give you additional self-esteem. Overall, achieving results daily will exhilarate you.

What daily items can you put down? What are your passions?

Woman writing on a notepad — Image by Karolina Grabowska from Pixabay

One unemployed woman who was inundated with financial issues, including getting letters from the IRS for defaulting on her installment loan applied this therapeutic system and it helped her to remain more tranquil with her life’s daily issues.

One of her lists was to create a dinner for close friends whom she invited over to her house for a dinner and social gathering. She loved cooking, so that fit right in. This not only gave her something to look forward to but put a smile on her face knowing that the dinner she would be cooking would continue to a nice gathering of friends afterward.

Other daily routines she set her mind on were to jog every morning, then stop in the local bagel store for a bite and coffee, but she didn’t stop there.

Happy woman in front of a laptop — What did you accomplish today? iStock

When she returned home, she would go through hundreds of photographs that were taken of her family throughout the years and digitally scan them so that she could have a digital recording of all the fun times she had when her children were young. She would then pick out the best ones and email selected ones to her children daily.

The above example is just one of an indefinite number of things you can do if you put your mind to it. Just find things you like doing and set them as your daily goals! We’re sure many interesting ideas can come to mind.

Whatever your passion, make a note of it and look back at your list periodically. Maybe you’d like to change it? Never give up hope!

Taking the Accomplishments Even Further!

Many showing happyness — Image by StockSnap from Pixabay

The above does sound appetizing, doesn’t it? Just the thought of achieving you’re sought-after desires is enough to make anyone feel happier!

But why stop at a daily list? How about a weekly to-do list? Can you jot down things you want to get done by the end of each week? Did you want to fix those kitchen cabinets or paint the living room by week’s end or maybe go to that Broadway show you’ve been thinking about for the last three weeks? Perhaps a weekend getaway? That broken bicycle is just waiting for you to make it work again. Does your backyard need some flower planting?

One person said he started a Facebook group about country music. How many likes can you get each month? Build on it and check it off as you complete each task toward your accomplishments.

Wait a minute! If we have a weekly bucket list, what about a monthly one? Stressful times at work? Go ahead and add job items you’d like to complete. You can even mix and match things to do between the job and home each day. Write it down and check it off!

If you want to do some things to look forward to in the future, one suggestion is to do some web searches for vacations or pick up some booklets at your local travel agency. Where do you want to go? How about a cruise?

One person said he had the following things piling up and so he set aside a Saturday to take care of them all:

- - Speak to a contractor about installing a deck in the backyard
  - Oil change for the car
  - Open a new bank account for his business
  - Go shopping with the wife (yes, some men despise this, but hey, it’s just another daily bucket list to check off as an accomplishment!)
  - Complete some business items on the computer so that they are ready for Monday

He woke up early that Saturday and asked the contractor to come at 8:00 AM, then he brought his car into the shop for the oil change and walked across the street to open the bank account.

When he came home, the wife was waiting for them to go shopping, and shopping they did. The man was home early enough to complete his business items and still had time to relax for the rest of the night.

Oh, what a nice set of accomplishments that was! Maybe they’re not the most fun things for you to do on a Saturday, but it sure makes you feel good that you completed them all, doesn’t it?

So don’t put off what you want to do tomorrow and do it today. As Santa says, make a list and check it twice! But don’t wait until Christmas to get it done. Do it today!

Dream On!!

Woman sleeping with blindfold There is nothing wrong with fantasizing about better times or thinking about things you might like to do in the future, so long as you keep it in perspective and don’t lose sight of the fact that it is not your reality just yet.

It has been proven that for some people, thinking about fun and happy times before or in the future can calm your nerves and make you feel less anxious, even if it is just for a short while.

Are You Angry?

Angry emoji Anger can no doubt bring along stress and anxiety. One thing that should be done is not to keep that anger within yourself. Talk to someone about it. If they can’t help, at least you have an outlet to vent your frustrations.

Abraham Lincoln stated that when he would get angry, he would write a letter to the person he is annoyed with, but he would never send it out because just the fact of writing his frustrations down was enough to quell his agitations.

Besides letting it out, some people turn it into a positive factor and (as mentioned above) will do things to make their lives better, even if it is for a day that they ordinarily would not have done. One person stated that when he would get angry or stressed, he would clean the house, whether that be just ordinary cleaning or throwing out stuff he had accumulated for years and didn’t need anymore. This was his way of dealing with anxiety.

Try dropping your pride and make up with the person you are yelling at or at least work out a compromise. You’ll be surprised how much better you will feel. You can go back and pick up your pride tomorrow.

The Right Foods Can Make a Difference

So maybe you’re feeling a little better now? If the answer is yes or no, let’s discuss the most natural way to diminish stress. Without further discussion, here is a list of some of the most anti-anxiety foods you can eat.

Cashew Nuts

Zinc deficiency in the body can bring several psychiatric disorders, and stress is one of them. You can maintain the appropriate levels of zinc by adding cashew nuts to your diet. Cashew nuts can be used in different recipes. They can also be consumed exclusively as a snack.

Dark Chocolate

According to a research study conducted by the University of Bern in Switzerland, the use of dark chocolate can alleviate the effects of hormones such as cortisol and adrenaline which are associated with anxiety-prone conditions.

Dark chocolate also has antioxidants, which help fight off free radicals – the elements that may be responsible for heart disease, cancer, and other diseases. It contains a variety of minerals, but this chocolate with less than 70% cocoa contains dairy and sugar. Excessive use of it might lead to weight gain.

Asparagus

This spring vegetable is high in folic acid, which is considered good for cognitive health and stress conditions. Use steamed asparagus in salads. You can also roast asparagus stalks for a crispier texture.

Garlic

If you are experiencing a stressful situation for a long time, then your immune system will also bear the brunt of it. When using different food items to relieve the consequences of stress, garlic can come handy in by boosting your immune system, since it is packed with many antioxidants. Garlic is an all-season vegetable and can become a part of nearly every meal.

Make these a part of your daily lifestyle which will help you to feel happier and more stress-free. In our next section, we will explore how physical actions along with the proper medical assistance can help you maintain a healthy lifestyle and remain calm.

Potassium Deficiency: Signs and Consequences

Children holding up potassium signs — Photo by Wavebreakmedia – yayimages.com

From cell signaling to muscle contractions and nerve functions, potassium plays an important role in the healthy functioning of the body. But unfortunately, a majority of the US population is not consuming enough of this micronutrient in their daily diets. According to a national survey, 98 percent of US residents have potassium-short diet routines. One of the reasons why this large majority of the population is not getting their potassium is because of the diminution of plant-based foods in our lifestyles. You might not notice an immediate effect of potassium deficiency, but there are multiple health and everyday issues that are associated with the shortage of this mineral in the body.

Constant Feeling of Tiredness and Weakness

One of the initial signs of potassium deficiency is you start feeling tired and fatigued without any explicable reason (of course there are many other reasons for feeling fatigued. Check with your doctor to confirm the exact reason). Potassium along with calcium is responsible for regulating cell functions, which are deemed important for muscle contraction. With low potassium levels in the blood, muscles produce weaker contractions, which get highlighted by a constant feeling of exhaustion even when you haven’t been part of a rigorous physical activity.

Furthermore, deficiency of potassium can affect the physiological activity of other nutrients. Research has suggested that the production of insulin can be affected by a potassium deficiency which then spikes the levels of blood glucose. A sludgy blood circulation where cells can’t get enough necessary nutrition and oxygen also set off the feeling of exhaustion and weakness.

Frequent Muscle Cramps

A sudden, elongated contraction of muscles is known as a cramp or spasm. They are quite normal when the body is involved in an increased physical activity (sports, gym etc). However, people with acute potassium deficiency can experience these sudden muscle contractions more frequently.

Signaling of muscle cells that are involved in contractions are regulated by potassium channels. The nerve signals sent by the brain to end and start muscle contractions are actually relayed through potassium channels.

When there is an insufficient amount of potassium in the blood, it becomes difficult for the brain to effectively relay the signals regarding muscle contraction, which results in frequent cramps and spasms.

Cardiac Palpitations

Cardiac palpitations, which is one aspect of a condition called arrhythmia can be associated with increased levels of stress and anxiety where an individual feels that his/her heart is beating too fast or skipping beats. Besides the chest, this feeling of unrest can also be felt in the throat and neck as well.

Although there are numerous reasons a change in a heartbeat to occur, a shortage of potassium cannot be ruled out. As mentioned earlier, potassium plays a crucial role in cell signaling within the body. So, when there is a potassium deficiency, the regulation of heart cells maintaining the rhythm of its beat can lead to these palpitations.

Stiffness of Muscles

Muscle stiffness and pain inculcated by rhabdomyolysis can also be prompted by the deficiency of potassium in the body. Rhabdomyolysis is a condition where the muscles break down and rupture due to a lack of oxygen. This usually happens when the blood vessels contract more than usual due to low levels of potassium in the bloodstream.

Digestive Complications

Contraction of the muscles of the stomach helps in the movement and propelling the food through the gut. This contraction is regulated by the cellular function of potassium which relays the brain signals to these muscles.

With inadequate amounts of potassium, this communication gets disrupted resulting in irregular muscle contraction which often leads to constipation, bloating and other digestive issues.

Breathing Issues

Potassium also plays a crucial role in the contraction of lung muscles. With not enough of this nutrient present for the communication of nerve signals with lung muscles, this breathing pattern gets affected and culminates with a shortness of breath.

Some studies also link potassium deficiency with psychological disorders and mood swings. one study indicated that among a group of people suffering from mental issues, 20 percent were suffering from potassium deficiency. However, these findings associating potassium deficiency with psychological diseases is not conclusive.

Increasing Potassium Intake Through Your Daily Diet

According to the Food and Nutrition Board, 4700 milligrams of potassium should be consumed through a daily dietary routine to ensure an optimal amount of potassium in the body. Increasing the number of fruits, vegetables and nuts can help you with getting sufficient potassium. Here, we are listing some of the daily food options that are rich in potassium and also considered healthy due to their other nutritional content.

Cooked Foods

Beet greens, clams, pinto and white beans in cooked form are good sources of potassium and other healthy nutrients.

Baked Foods

Baked potatoes (white and sweet) and yams are also a good option to fulfill your potassium needs. In addition, avocados and bananas contain a big percentage of the recommended daily intake of potassium, as well as horseradish.

What About Potassium Supplements?

Nutritional supplements have become a rage among a large number of people. In some cases, they might help but they are not a permanent solution to the problem. Therefore, physicians usually don’t recommend nutritional supplements; however, a doctor may subscribe a prescription for this mineral, which would be much more potent than something from over the counter. If the doctor does prescribe it, it is most likely the result of a blood count reading that indicates a low potassium level.

Similar is the case of potassium supplements. Some studies have shown that taking such supplements can result in adverse medical conditions. Supplements with a high content of potassium can damage the digestive tract and cause cardiovascular abnormalities. Only take such supplements if they are recommended by your physician.

In a literal sense, not a single cell can do its work in the absence of potassium. Maintaining a balanced diet is the best solution to evade all the discussed health issues that can be prompted with the deficiency of potassium in the body.

A Guide for an Easy Calorie-Burning Lifestyle

Burning Calories — Photo by roxanabalint – yayimages.com

Regulation of calories has arguably become the single most important issue for people suffering from weight issues and consuming excessive calories is one of the primary causes of weight gain.

Therefore, in this article, we are going to talk about some simple and quick methods to burn more daily calories. All these calorie-burning measures can be adopted by making slight tweaks in our daily routine. Even if you are not suffering from the issue of overweight, these small adjustments can help you counter so many diseases that you might otherwise be subjected to.

Do Domestic Cleaning Yourself

What’s better than an activity that can make your abode more hygienic and clean while simultaneously help you to stay in shape? Cleaning kitchen counters, vacuuming the entire home space, doing dishes, and other related domestic cleaning activities can burn a good amount of daily calories without adopting any strict diet and rigorous gym activity.

Make Slight Changes in Your Daily Commute

Man bicycle riding on a city street By making little adjustments in your daily commute to the office, work or college, you can add an easy calorie-burning routine to your schedule. For instance, if your work destination is nearby your home and local traffic laws allow the bike ride on the roads then consider yourself lucky because an hour of biking with moderate speed can burn more than 500 calories!

Biking your way to work and back can help you burn a significant amount of calories without carving out any additional windows in your daily routine for workout activities.

If this option is not feasible, then some other tricks can also come handy in making your commute a calorie-burning routine. If you go to work in your own vehicle, then try to find a farther parking spot and walk your way to the office. Similarly, if you use public transit for your daily commute, you can get off a station or stop earlier to add some walk or brisk walk to your schedule.

All of the discussed measures are simple and easy to execute, you don’t have to do anything extra to burn calories through these little adjustments.

Walk the Dog

Woman walking a dog Having a pet in the house can be great for your mood. It also helps in creating an amiable environment in the house.

Moreover, having a pet dog can become a part of your easy calorie-burning routine. Take a walk with your dog a little further than you usually do or go to the nearest dog park. You can burn a nice amount of calories (and is also a good calorie burner for your dog!).

Stairs Over Elevators

By walking upstairs, you can burn double the amount of calories as compared to regular walking. Some people walk up four and five flights when at work just to keep their ‘blood running’.
So, just make up your mind to prefer stairs over elevators wherever you go. By making this simple adjustment in your lifestyle, you can burn more calories on daily basis.

Get Your Gardening Done

Person tending to her lawn If your home has an outdoor space, then you can also put it to use to burn some more calories. Set up a small garden there and take up all its maintenance and sprucing activities on your own. While providing you with a great environmental friendly hobby, light gardening activity (watering, weed removal etc) for half an hour can help you in burning more than 100 calories. You can also grow some seasonal vegetables to save some bucks on your grocery shopping.

Window Shopping

Many people find it very pleasing to roam around in a mall and just check out recent products and fashion articles on display. If you are one of those individuals, then there is good news for you. You can burn roughly 100 calories with just half an hour of window shopping.

Two-Minute Walk Breaks and Lunchtime Wander

While sitting at your desk at work, you don’t need to walk for more than a few seconds throughout your shift. You can make a simple amendment in this stagnant activity to add more of a whole body movement in your working hours.

Add a two-minute window of walking every hour because one research shows that by doing so can counterbalance the detrimental effects of excessive sitting. You can devise a two-minute round-trip from your desk for every working hour. It’s very doable and will help you to prevent in developing a pot belly.

Moreover, don’t spend your lunch break in the same position you sit all day at work. Go out, have some fresh air and take a stroll for 15-20 minutes. It will rejuvenate your mind and also burn few calories.

High Line NYC — Walking the 1.4 mile High Line in New York City is an excellent way to burn off calories and keep that blood pumping

Apart from all these easy daily activities that can help you burn some quick calories, there are some occasional (weekly or fortnightly) activities that can serve the same purpose.

Site seeing, outdoor games or a hike: Explore your surroundings in whichever way you want. Try to schedule any such activity on weekends which can be served as a recreational escape and a way to burn lots of calories. If you live in or near a big city, why not play tourist and check out all the city has to offer. In addition, just going to the city and walking a good couple of miles is a great calorie burner. In New York City, the borough of Manhattan is designed in grids; that is, every block from north to south is 1/10 of a mile, so every 20 blocks equates to one mile.

Car wash: You can save money and burn calories by cleaning and washing your car on your own.

Bottom Line:

Exercising your body to do daily routines will help you to get rid of those extra calories and keep those vital organs running at optimum levels.

Understanding Hypertension

”Hypertension Warning Sign" — Photo by stuartmiles – yayimages.com

Have you ever felt your heart start to beat fast? You might have hypertension. Although a fast heartbeat can be the result of many things, let’s not rule high blood pressure as one of the reasons.

As the heart beats, it creates a pressure that pushes the blood through the arteries, veins, and capillaries.

This push, called blood pressure, is the result of two factors: The first force occurs as the blood pumps out of the heart and into the arteries. The second force is created when the heart rests between beats.

Due to certain conditions, there are times when the heart must work harder to push the blood through the arteries, which subsequently results in less efficient circulation, as well as adding additional friction against the blood vessel’s walls.

One analogy is when you run water from a faucet down into a glass. If you turn the faucet higher, the water will run faster and if you are not watching what you are doing, the glass will overflow.

Now, what if the glass was covered except for the area where the faucet hits an opening at the top of the glass? At some point, something is going to happen and it won’t be a pretty sight. But what if you increase the water pressure? Whatever is going to happen is going to happen quicker. None of this is good.

Using a different analogy of water. Envision it falling against a set of rocks, if the water moves faster, over time, the rocks’ surface will become abraded. Similarly, blood moving through your veins at a faster than normal rate can cause unwanted damage to these vessels, not to mention that your heart has to pump harder and faster as well. This is high blood pressure, also known as hypertension.

As this extraneous force continues without remedy, the friction of high pressure can damage tissues inside the arteries and veins, (remember the rock abrasion comparison), consequently, it causes additional cholesterol which has nowhere to go but to stick to the arteries. This is called LDL (bad) cholesterol and as you may have guessed, it reduces the blood flow which will ultimately form plaque along with the damaged tears in the walls and resulting in atherosclerosis.

The more the plaque and damage that increases, the narrower the arteries become, which in turn, increases blood pressure because the body wants that blood to keep flowing, but this develops into a cycle that can do more damage to your arteries, as well as your heart and the rest of your body. In turn, dangerous conditions can occur, ranging from arrhythmia to heart attack and stroke.

High Cholostrial Illustration — Artery and Atherosclerosis illustration. High cholesterol. Blood clot.

There are numbers associated with blood pressure and it is used as a standard reference to determine when a person has hypertension. An elastic band is placed around the person’s arm, called a cuff and a manual pressure gauge is used to read the blood pressure of the individual. A rate of 120 over 80 (120/80) is considered normal. The first number represents the pressure of the blood when pumped out of the heart (called systolic) and the second number (called diastolic) represents the pressure between beats. Anything above 120/80 is considered higher than normal and would require treatment, usually medication.

As mentioned, hypertension can result in a plethora of different health complications. It’s important to note that stroke and heart disease are the leading causes of death in the US.

According to a report from the Center for Disease Control and Prevention, more than one-third of American adults, many of who are over 50 are suffering from this condition and nearly half of them are not aware of it.

Diagnosing High Blood Pressure — Doctor measuring blood pressure

Many people fail to control the issue of high blood pressure because they are not aware of the different attributes of the disease. For this reason, hypertension is also called a silent killer because most of its symptoms are not external in nature. A person may come to know of its effects after years that he/she has been suffering from it. However, by then, the significant irreparable damage might have already occurred.

Although high blood pressure can cause deadly occurrences, is can be easily controlled with the right medications and by maintaining a healthy lifestyle. In this article, we will cover the important points regarding hypertension so that one can tackle this ongoing medical condition efficiently.

What Causes High Blood Pressure?

To list a few: Smoking, obesity, lack of exercise, stress, too much salt consumption, too much alcohol consumption, genetics and sleep apnea. Let’s take a closer look at how these health issues can cause your heart to pump harder.

Smoking

One of the most (and popularly know) entities that cause damage to your body is smoking. As far as high blood pressure is concerned, it increases the risk of the buildup of plaque inside your arteries. In general, every time you pick up a cigarette, it can cause a temporary increase in your blood pressure. This applies to second-hand smoke as well.

Excess Body Weight

Obesity begets many different health complications and hypertension is one of them. Aside from increasing inches of your waistline, obesity also makes the arteries stiffer and thicker. This distortion of the circulation system consequently results in increased blood pressure.

Unlike stress, obesity is an ongoing physical condition, which means the affected person will also constantly suffer from the perils of hypertension. As mentioned earlier, persistent high blood pressure can lead to fatal diseases.

Stress and Anxiety

Depression Sadly, we are living in a stress-ridden world and sometimes there is no way around it. But for people suffering from high blood pressure, increased levels of stress are not just bad for your mental health, they also aggravate many parts of the body and increased high blood pressure is no exception.

Cortisol is the hormone responsible for the psychological effects of increased levels of stress. The fight or flight response provoked by the increased secretion of cortisol in the bloodstream also results in increased blood pressure counts. You can try to limit your stress by following these recommendations.

Sodium Consumption

Sodium is an important mineral for intracellular activities. However, excess sodium in the body can be very detrimental to human health, particularly for people suffering from high blood pressure. We consume sodium in different forms of salt. The sodium present in it aids the kidney to increase water retention, which consequently results in hiked-up blood pressure.

Processed dietary products are rich in salts; therefore, it would be helpful to limit their use. Try to maintain your daily sodium intake by not more than 1500 mg. This amount of salt equals slightly less than one tablespoon. Even if you are not suffering from hypertension, gradually reduce your daily intake of sodium to make yourself less susceptible to develop this cardiovascular condition later in life.

Cautious Use of Medications

Drug Addiciton

Whether you are using prescription or OTC medications, both of them contain several side effects. Therefore, their cautious use is very important, even for people who are not suffering from any serious health condition.

Be aware of OTC drugs, especially those available for seasonal flu, cold and decongestants, which can raise blood pressure. Similarly, the administration of some supplements can result in high levels of blood pressure. Never consume any medication or nutritional supplement without prior consultation with your doctor, particularly if you are already suffering from this condition.

Controlling High Blood Pressure

In many cases, particularly if incurred in later years, hypertension becomes a lifelong medical condition where affected individuals have to make certain adjustments to their lifestyle in order to minimize the detrimental effect of it. By taking care of certain things, you can make sure that you are living healthy even with the ongoing condition of hypertension.

Adoption of the DASH Diet

Dietary Approach to Stop Hypertension (DASH) is a diet routine recommended by the Institute of the National Heart, Lung and Blood Institute for the prevention and control of hypertension. This diet plan recommends the addition of whole grains, fruits (especially bananas, because they are rich in potassium), vegetables, white meat and nuts in daily meals and discourages the consumption of red meat, saturated fats, artificial, processed sweeteners and fat-enriched dairy products.

Eating the right foods can’t be stressed enough. Fruits and vegetables alone are highly recommended to help fight free radicals, as well as providing an assortment of healthy nutrients for your entire body – and that includes fighting high blood pressure. In addition to these healthy nutrients, dark chocolate and garlic have been found to assist in keeping your blood pressure in a normal state.

So don’t just read these recommendations. Make it part of your lifestyle starting today!

Exercise

Regular and increased physical activity helps in maintaining the well-being of the cardiovascular system. With more aerobic exercises, you can ensure that your heart’s activity remains unaffected in instances of high blood pressure. Fitness experts recommend that the inclusion of two and a half hours of moderate physical activity, which is spread throughout a week, can help in strengthening your cardiovascular system.

Furthermore, the increased physical activity also helps in reducing body weight, which can otherwise add to the aggravation of hypertension. Moderate physical activities can be performed in the form of brisk walking, cycling, swimming, gardening and any other aerobic exercise of your preference.

Using Medication

There is an abundance of successful medications that are used to control high blood pressure. Metoprolol, Losartan, and Amlodipine are some of the more popular ones, but let’s have a look at these and others and how they help to maintain a steady heartbeat and pressure. Please note, all of these drugs MUST NOT BE administered without the consultation of a qualified physician.

Diuretics

Diuretics are a class of drugs used to catalyze the production of urine. It is usually recommended for acute hypertension patients for lowering their blood pressure levels with the exclusion of sodium and water from the body through urine.

Beta-Blockers

A beta-blocker is another class of drug prescribed to patients with abnormal heartbeat caused by increased levels of blood pressure. These drugs slow down heart activity to protect it from the detrimental consequences of hypertension.

All About Lactose Intolerance

”Wariing sign of lactose intolerance" — Photo by gwolters – yayimages.com

Lactose intolerance is a common digestive condition where a person’s metabolism is unable to break down the disaccharide sugar (lactose) present in dairy products. This condition develops when there is an absence or deficiency of lactase, the principal enzyme responsible for digesting lactose in the small intestine.

The ability to digest milk sugars starts to deplete during infancy. According to reports, a quarter of the US population experience decreased lactose tolerance as soon as the phase of weaning begins. There are several underlying reasons behind the development of lactose intolerance and it can be developed at any point in time as one ages.

Are Lactose Intolerance and Milk Allergies One and the Same Thing?

Many people confuse both of these digestive issues because of the common denominator of milk and dairy products. However, both of these conditions are absolutely dissimilar in many ways. Lactose intolerance occurs because of the absence of the digestive enzyme while a milk allergy is a digestive allergic reaction to the protein present in dairy products.

Moreover, milk allergies are more severe with its symptoms as compared to lactose intolerance and it is also less prevalent.

Causes of Lactose Intolerance

As we have discussed, the condition of lactose intolerance develops when the body is unable to develop sufficient amount of lactase. There are multiple reasons that can lead this deficiency.

Primary Lactase Deficiency

In the majority of the cases, primary lactase deficiency is the reason behind lactose intolerance. This type of intolerance happens due to a genetic mutation passing on through the generations.

Secondary Lactase Deficiency

Secondary lactase deficiency underlines the problem in the small intestine. This type of intolerance can occur at any age. Several medical conditions can lead to the development of secondary lactase deficiency.

Celiac disease: Adverse reaction to gluten causing bowel issues
Gastroenteritis: Infection of the digestive tract and the stomach
Crohn’s disease: An enduring inflammatory condition of the lining of the digestive tract
Ulcerative Colitis: A disease affecting the large intestine

Chemotherapy and long-term administration of antibiotics can also lead to the development of secondary lactase deficiency.

Lactose intolerance caused by secondary lactase deficiency is often temporary in nature. Nevertheless, they can transform into a permanent condition if the underlying cause is severe.

Diagnosis

The initial diagnosis of lactose intolerance is very simple. If someone experiences abdominal conditions such as bloating, cramps and pain within two hours of ingesting any dairy product then the chances of acquiring lactose intolerance is quite possible. To be certain about whether or not you are suffering from lactose intolerance, a simple clinical diagnostic test can be conclusive. It is called hydrogen breath test and is used to identify various complications of the digestive system.

Treatment

Unfortunately, there is no definite treatment available to treat lactose intolerance. In most of the cases, patients have to cut down their dietary consumption to protect themselves from digestive disruptions. Nevertheless, there are two treatment methods that are used by some people to alleviate the symptoms.

Administration of Lactase-containing Medications

OTC tablets and pills are available that contain lactase. These medications can be administered before the consumption of dairy products to limit the detrimental effects of lactose intolerance. But this treatment is not a long-lasting solution and it is not equally effective for every patient.

Administration of Probiotics

Administration of probiotics can also help in alleviating the adverse effects of lactose intolerance. According to a research study on a group of volunteers with lactose intolerance, more than two-thirds of them reported reduced abdominal cramps and pain after taking probiotics for more than one month.

Reconditioning of the Digestive System

In comparison to the above-mentioned provisional treatment options, a better measure is to recondition your digestive system to tolerate some amount of dairy products. One study suggests that in three week’s time, a person can recondition his/her digestive system to tolerate up to 250 milliliters of milk.

Dietary Alternatives

Dairy products are rich in Vitamin D and calcium. Both of these micronutrients are essential for the vitality of the exoskeleton of a person. A study was concluded that people suffering from lactose intolerance experience low levels of vitamin D in their bloodstream because of a complete absence of dairy products from their diet.

Therefore, it is imperative to get the essential nutritional content of dairy products from alternate resources. Here, we are mentioning some of the dietary items that should be considered by people suffering from lactose intolerance.

Lactase-added milk: They are easily available in some grocery stores. Lactose in these dairy products is already broken down. So, lactose intolerant individuals can easily consume it in order to intake all the nutrients of milk without incurring any digestive issues.

Soy milk: Calcium makes bones strong and this mineral is abundant in milk. To get sufficient supply of calcium, soy milk is a better substitute for people with lactose intolerance. However, it is not suitable for people with milk allergies.

Dairy products with less lactose: Yogurt is a good substitute for people suffering from lactose intolerance because it contains less amount of lactose. Fermenting bacteria in yogurt have already eaten most of the lactose. Similarly, cheese is also a better substitute to get dairy nutrition.

Calcium-rich non-dairy products: To compensate the deficiency of calcium, one can increase the consumption of calcium-rich plants in their diet. Spinach, broccoli and other green vegetables have sufficient amount of calcium in them to compensate. Moreover, fish is also a good source to fulfill your calcium needs.

Before adding any of these products in your dietary routine, it is always a sensible move to consult your physician if you are suffering from lactose intolerance.

Lactose intolerance is surely undesirable, but it doesn’t have disabling characteristics. By taking care of your diet and fulfilling your calcium and vitamin D needs from other food sources, you can make the negative effects of lactose intolerance more tolerable.

Note: The advice contained within this article is suggestive and is for informational purposes only. The information contained in this article should not be followed without the prior consultation of a medical professional!

How Cooking Meat Can Affect Your Health

”Image of cooked meat on a barbecue" — Photo by kamchatka – yayimages.com

Among all the staple diets that we consume today, meat is the oldest one. Since the beginning of human history, we consume meat in one way or the other. The reason why meat never goes out of dietary choices is that of its enrichment of taste. In recent decades we have also come to know that it is packed with proteins i.e. one of the three basic daily macronutrients required.

However, with the growing body of scientific research regarding this editable provision, many new facts have come to the forefront regarding its consumption. For instance, excessive use of red meat has been linked to high cholesterol and cardiovascular problems. With that said, getting it completely out of your daily diet can lead to a protein deficiency.

Some of the attributes associated with health and nutritional implications is determined by the cut, type and the proportion of meat that you eat. In addition and just as important is the manner in which itsis cooked. Today, we feast on meat that is prepared through different cooking techniques.
In this article, we will discuss the variety of cooking techniques in light of their health and nutritional consequences after consumption.

Roasting

Roasting is a cooking method where the meat is prepared through dry heating. It’s quite different to wet meat preparation, where water and other liquids are served as a medium of cooking. A pan which is usually used for the purpose of roasting has a holder to keep the dripping moisture away from the roasted item. It is important to do this to maintain the texture and taste of roasted meat.

Baking

Baking is very similar to roasting because it’s also a dry heating method which is carried out at the same temperature (usually around 300-400 F). However, it is usually used for the preparation of fish and poultry instead of red meat.

If we compare them with other cooking methods, roasting and baking are relatively healthy ways to prepare meat items. But roasting it for too long at high temperatures can result in loss of its nutrition. A comparative chart tells us that roasting and baking meat at high temperatures can result in the loss of nearly half of its micronutrients (in the form of vitamin B) from the moisture dripped out during its cooking. In addition, well done cooked meat can contain more potential carcinogens (substances that can cause cancer). So if you are one of those that enjoys eating well-done meat, you might want to reconsider.

If you want to preserve the nutritional value of baked or roasted meat, then make sure that you are not discarding all the meat juice that has oozed out during the preparation of the meal. You can later use this juice to garnish the prepared meal.

Grilling

Grilled meat is undoubtedly the most popular form of preparing meat-based foods. From steaks to burgers, grilling helps in preparing many delicious meat staples. It is a dry and direct-heat cooking technique where meat is heated without the use of any pan or chamber.

Nonetheless, the taste of grilled meat food items comes at a significant cost. There are a plethora of health complications that are associated with the consumption of grilled meat. Let’s have a look at some of the most reported and researched adverse effects associated with the consumption of this delicacy when grilled.

Formation of PAH

Meat contains fats and with its direct heating on a grill, a sizeable part of it melts and spreads over the metallic grill in the presence of high temperature. This activity gives way to chemical reactions, where Polycyclic Aromatic Hydrocarbons (PAH) are formed.

PAH compounds can soak into the grilled meat and therefore can transform it into a harmful food item which has been researched for several detrimental effects on human health. Development of different cancerous tumors is linked to significant traces of PAH in the body. However, it has also been studied that removing the moisture of food while grilling it can reduce the amount of PAH by 90 percent.

Formation of AGEs

Advanced Glycation End (AGE) Products are another organic byproduct formed during the grill cooking of meat. AGEs are linked to several harmful health implications. Increasing amounts of AGEs ending up in the body can raise its insulin resistance. Moreover, they are also known to aggravate cardiovascular problems.

A large number of precursor proteins, which react with sugar in the body to form AGEs, are activated during the grilling of meat. Therefore, the number of AGEs formed during grilling is the highest as compared to any other cooking method.

For people who don’t want to lose out on the taste of grilled meat, there are certain measures that should be taken during the grilling to limit the formation of harmful chemicals.

Try to reduce the cooking time. You can slightly pre-cook the meat to cut down it’s grilling time.
Be attentive during the preparation of grilled food items. Remove them from direct heat or change their direction as soon as they are transforming into a charred form.

In general, try to limit the consumption of grilled meat if you want to protect yourself from its potential detrimental effects.

Formation of PAH

Moisturized Cooking Methods

Stewing and poaching are usual meat cooking methods, which involve moisture. Since they are low-temperature cooking techniques, therefore the nutritional loss is less in their making. However, vital vitamin B can be lost if the food is stewed or poached for long time duration.

Formation of PAH

Frying

Frying is another popular form of meat preparation. In frying, meat is cooked at high temperature in oils. There are usually two types of frying which are used to prepare most of the meat foods:

Stir-frying: Meat is cooked in a moderate amount of oil through constant flipping and stirring. Since no meat juice is lost during stir-frying, it has better nutrition retention than other modes of cooking. However, heterocyclic amines are produced during stir-frying, which can lead to the development of cancer.

Deep-frying: Meat is immersed in oil while deep-frying. Deep-fried meat foods are undeniably tasty, but they are full of heterocyclic amines and AGEs.

From the above discussion, it is evident that roasting, baking, and stewing are the healthy ways to cook meat dishes. Try to add more meat, prepared through these cooking techniques in your staple diet in order to maintain a healthier dietary routine.

Are Sugar Alcohols Really a “Sugar-Free” Substitute?

”Bowl of Sugar" — Sugar adds calories and has bad oral effects. Photo by sierpniowka – yayimages.com

Sugar alcohols are a type of organic compounds extensively used in the making of sugar-free products. The first thing which should be understood is that the use of sugar alcohols as an ingredient is not entirely free of sugar.

Secondly, don’t get confused with the word ‘alcohol’ because there isn’t any in the conventional sense. It represents the organic group of the carbohydrates of these sugars. You won’t get drunk with the consumption of sugar alcohols.

Like traditional processed sweetener options, sugar alcohol also comes from plants, fruits and berries. However, their carbohydrate structures are slightly different from table sugar (sucrose). In this article, we will discuss in detail about the reality of sugar alcohol, its benefit, downsides and difference from table sugar.

Difference Between Sugar Alcohol and Table Sugar

Calorie Count
There is a significant difference between the caloric values of both types of sugars. One gram of table sugar contains around four calories. On the other hand, different types of sugar alcohols can contain one to three calories in the same weight.

Difference of Taste
Most of the sugar alcohols have an understated ‘sweet’ taste. This is another reason they are used in sugar-free food products because their addition doesn’t tilt the taste of the food towards extreme sweetness. However, there is a variant of sugar alcohol with the name xylitol which has nearly the same taste of sweetness as table sugar.

Rate of Absorption
Sugar alcohols are absorbed slower than the conventional table sugar in the blood circulation.

Types of Sugar Alcohols
There are more than half a dozen sugar alcohol variants available in the market. Let’s have a quick look on some of the most commonly used types of this sugar alternative.

Mannitol
Mannitol is naturally found in different plants and berries. It can be extracted from mushrooms, strawberries and even from the onion. It’s nearly half as sweet as the table sugar.

Sorbitol
It is one of the most commonly used sugar substitutes available in the market. A mass-scale manufacturing of sorbitol is done by the processing of dextrose which is abundantly present in cornstarch. It also has the same sweetness level as of mannitol.

Hydrogenated Starch Hydrolysates

This sugar alcohol is also made of cornstarch and has very low sweetness level as compared to the aforementioned types above.

Xylitol

Xylitol chemical makeup diagram — Xylitol chemical makeup

Unlike most of the sugar alcohols, xylitol is made of the leftover organic material. For instance, used sugar cane stalks and corn cobs are used to manufacture this sugar alcohol. In sweetness, xylitol is similar to table sugar. Therefore, it is also a popular substitute for people who want to go sugar-free.

Benefits of Sugar Alcohol

Even though sugar alcohols are not entirely free of the negative effects associated with table sugar, it is still better to use instead of the traditional sweetener. There are two significant benefits of sugar alcohols compared to sucrose (the chief component of sugar).

Fewer Calories Mean Healthy Diet
Sugar alcohols have fewer calories than traditional table sugar and this attribute alone contain several benefits for human health. According to a research study, around 15 percent of the total calorie consumption of the US population consists of added processed sugar. All these extra calories pave the way for prevalent health complications such as diabetes, obesity, cardiovascular diseases and digestive issues.

By substituting table sugar with sugar alcohol options, one can significantly cut the number of calories without compromising on the amount and quantity of their meals.

To Maintain Blood Sugar Levels
According to a report, around 90 to 95 percent of diabetic cases in the country are of type 2. This diabetes type is spotted by increased blood sugar levels. Use of the sugar alcohol can help the type 2 diabetic patients to maintain their blood glucose at healthy levels. Sugar alcohol gets absorbed into the blood at a very slow rate as compared to traditional sugar. This means that sugar alcohol can pass through the body without significantly disturbing the glucose levels of it. A small amount of glucose present in sugar alcohols can easily be absorbed by the insulin present in the blood circulation of diabetic patients. By gradually replacing normal sugar with these options, people suffering from type 2 diabetes can also enjoy the desserts and other sweet dishes.

Note: Diabetic patients should consult with their medical professional before changing any dietary regimen.

Better Dental Health

We all know how processed sugar plays its part in deteriorating oral and dental health. Sucrose sugar is responsible for the exponential production of oral bacteria. These bacteria secrete acids detrimental to the protective layer of teeth called enamel. Eroded enamel causes tooth decay which can lead to further oral health complications.

On the other hand, sugar alcohols are not known to have the same reactions in the oral cavity. It means using them instead of table sugar can help in preventing tooth decay and teeth loss which is a major periodontal concern in the country.

Apart from these major health benefits, miscellaneous studies suggest sugar alcohols might help the healthy probiotic bacteria to grow in the GI tract. These friendly bacteria are known to improve the digestive functions of the gut. Xylitol is also studied in clinical trials for its benefits to the skin and bones.

One Side Effect: Digestive Issues

With all its benefits, sugar alcohols have one side effect. Taken regularly, it can lead to lead to diarrhea and bloating. Since most of the sugar alcohol is not absorbed by the blood, a large amount of it ends up in the large intestine. This overload on the gut can result in digestive issues.

People who are already suffering from irritable bowel syndrome can experience their symptoms getting worse with the use of sugar alcohols.

It is quite apparent that sugar alcohols have more benefits than harm and it can become part of a healthy diet. Nevertheless, consult your physician before adding sugar alcohol to your dietary plan.

Energy Draining Foods

”Man with energy level meter" — Photo by graficallyminded – yayimages.com

It has been a widespread perception that all foods help in increasing our energy levels, which in turn aids our bodies in performing our daily activities more efficiently. But that is not the case in today’s world.

Have you ever felt lethargic after devouring certain foods and imbibing certain drinks? If yes, this languid feeling is an indication that your energy levels have dipped considerably following the ingestion. There are certain foods and drinks that can lead to this feeling.

Today, with the commercial food establishments vying towards creating more and more processed foods, we must be vigilant in selecting the right foods that will effectively aid in strengthening our metabolisms and energy levels. Let’s take a look at what foods we should avoid:

Processed Grains

Variety of whole grains — Variety of Grains

We all know the bad effects of that processed grains have on weight and the digestive system. But the negative effects don’t end here. These grains, highly enriched with carbohydrates, are also responsible for draining the stamina out of our systems. Even though this food is packed with energy in the form of high caloric content, in actuality, the processing in the body results in contrary results.

There are two important factors to which bread, rice and pasta made of processed grains are energy drainers.

They Quickly Raise the Blood Sugar Level

Processed grains lack the outer fibrous layer called bran. The insufficient amount of fiber in the processed flour makes them easily digestible and consequently, the glucose content is quickly absorbed into the bloodstream.

This happens in a very short time window and raises the sugar levels in the blood. To regulate this and to revert the glucose levels back to their healthy state, insulin is secreted from the liver cells. All this activity needs energy and as a result, the person may feel drowsy once the blood sugar gets in its normal range.

Make sure you look for the label that confirms the grains inside the food item contains the bran and germ nutrients required for healthy digestion, sufficient antioxidants and energy level support.

Devoid of Nutrients Help in Increasing Energy Levels

The germ of a grain is also removed during processing. It contains several beneficial micronutrients that act as catalyzing elements in the physiological reactions to yield energy. For instance, Vitamin B plays an integral role in harnessing energy in the body but this vital nutrient is absent from processed grains because no germ is present in them. Learn more here.

Alcohol-based Drinks

Alcohol-based drinks are usually consumed for their relaxing effects. The concept of sipping wine while having dinner entails that consumption of alcohol helps with better sleep. However, this is a half-truth. Consumption of alcohol, if it goes beyond a certain level, can make you feel restless and drained throughout the next day.

Alcohol increases the sleeping hours of the body from what is actually healthy and enough. Therefore, getting too much in your system, particularly during night can ruin the following day.

Food Items with Added Sugars

Added and excessive sugar can be detrimental to human health in many different ways. One of the least known facts about the consumption of foods with added sugar is their draining effects on the energy levels of the body. They affect the energy level the same way that we have discussed in the section of processed grains.

Most of us have a habit of starting off our day with breakfasts containing packaged fruit-based cereals. People think of it as a healthy dietary routine. However, that’s not quite the case. Many of these off-the-shelf cereal products are rich with added sugars in the form of artificial fruit flavors. The amount of fiber present in such products is at an insignificant level. Therefore, these cereals do more harm than good.

Similarly, flavored yogurt and fruit juices are also considered healthy but they drain energy in the same manner as with any food item with added sugar. Sugary foods are also known to increase the craving for more meals. So, consuming all these foods and drinks items that are supposed to be healthy can trap the body into an endless cycle where you would constantly feel drained.

Excessive Consumption of Tea and Coffee

Tea and coffee are the most popular caffeine-based drinks. Caffeine is a psychoactive substance known for its stimulant effects. It also helps in temporary spiking the energy levels in the body. However, over-relying on such drinks to make you feel energized can become counterproductive.

If you are not taking care of your diet and sleep and just trying to maintain your energy levels with coffee and tea, then you are making things difficult for a long run. With excessive administration of caffeine in one form or the other, the body can develop a tolerance for its effects. Therefore, when an individual doesn’t get her coffee on time, she may suddenly start to feel exhausted. Furthermore, over-dependence on caffeine can disrupt your sleep cycle, another factor which also plays a part in draining the energy from the body.

Fried foods

Fried foods particularly the junk ones that we always love to munch on contain attributes that make the digestive system perform its function at a slow pace:

They are rich in fats
Fiber content is non-existent

This decelerated activity of the stomach gives way to a delay in the delivery of energy usually anticipated after a meal. Fried foods are also devoid of ample amount of micronutrients, which are a precursor of many bodily reactions that produce energy.

Fried junk foods are not just heavy on your pocket and make you fat. They are also not good if you have to indulge in the activities that need energy after consuming the food.

Low-calorie dietary choices

Food items with low caloric values are very popular among people who want to eat well and maintain a healthy BMI. However, getting overboard with such foods can impose negative effects on your body. Depriving your body of the number of calories necessary for everyday activities can have detrimental effects on the hormonal mechanism and metabolism, resulting in drained energy levels.

Summary

Try to stay away from processed grains and look for the label that confirms the food items have the required nutrients. Avoid sugary items whenever possible and stay away from fried food items.