Healthy News 4 You: May 2010

Thursday, May 27, 2010

Why Your Body Needs Vitamin C

By Susan McQuillan
Reviewed by QualityHealth's Medical Advisory Board

You may have heard that vitamin C cures colds, protects your skin from aging and even prevents heart disease. Unfortunately, years of scientific research have not been able to confirm any of these benefits. What vitamin C does do, however, is work hand-in-hand with other nutrients to enhance your health by strengthening your bones, muscles, cartilage, skin and blood vessels. It is necessary for wound healing and the proper functioning of nerve cells. In short, vitamin C helps keep your body's support system healthy and functioning at its very best.

Vitamin C is also an antioxidant, which means it helps the body deal with oxidative stress from substances known as free radicals that form as a result of pollution, toxins and even normal metabolism. Free radicals damage and destroy body cells, opening the door to disease. It is in this role, as one of many antioxidants working together in the body, that vitamin C protects and strengthens body tissues. Vitamin C also helps your body absorb iron from the diet. This is an important job, because the type of iron found in many foods is not easily absorbed on its own.

If you have a vitamin C deficiency, the symptoms include very dry hair and skin, inflamed and bleeding gums, unexplained bruising and nosebleeds and slow-healing wounds. You are more susceptible to infections if you don't get enough C, and you may be at higher risk of developing hypertension (high blood pressure), gallbladder disease and atherosclerosis (clogged arteries) that could lead to heart attack or stroke. Getting enough vitamin C on a regular basis may help protect against these conditions but there is no reason to believe that taking extra doses will prevent or cure them. The reason for that is simple: Vitamin C is just one of many factors that play a role in the development and prevention of these diseases.

The recommended daily intake of vitamin C for adult women is 75 milligrams (mg); for men, 90 mg. If you smoke, the recommended intake is 110 for women and 125 for men because smokers need more antioxidant vitamins to fight off increased levels of free radicals and other damaging substances from cigarette smoke. Fresh fruits and vegetables and fresh juices are the best natural sources of vitamin C. Some of the best include:

Orange juice (fresh), 1 cup	124 mg
Grapefruit juice, 1 cup	94 mg
Strawberries, 1 cup	86 mg
Orange, navel, 1 medium	75 mg
Kiwi, 1 medium	74 mg
Sweet red pepper, 1/2 cup	71 mg
Cantaloupe, 1 cup	68 mg
Mango, 1 medium	57 mg
Grapefruit, 1/2	39 mg
Broccoli, 1/2 cup	37 mg
Brussels sprouts, 1/2 cup	35 mg
Green pepper, 1/2 cup	33 mg
Tomato, fresh, 1 medium	32 mg

Sources:

Oregon State University: Linus Pauling Institute: Vitamin C
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/

Medline Plus: Vitamin C
http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-vitaminc.html

University of Maryland Medical Center: Vitamin C
http://www.umm.edu/altmed/articles/vitamin-c-000339.htm

Northwestern University/Department of Preventive Medicine: Nutrition Fact Sheet: Vitamin C
http://www.feinberg.northwestern.edu/nutrition/factsheets/vitamin-c.html

Updated: February 23, 2010

Tuesday, May 25, 2010

10 Simple Mood-Lifting Tips

By Tabby Biddle
Reviewed by QualityHealth's Medical Advisory Board

Depression is one of the most common health conditions in the world. It ranges in seriousness from mild, temporary episodes of sadness to severe, persistent depression. Doctors say that for most forms of depression, symptoms improve with psychological counseling, antidepressant medications, or a combination of the two. While these are important and reliable resources to treat depression, you can also lift your mood by taking matters into your own hands.

Try these 10 Simple Mood-Lifting Tips:

Exercise. For some people, exercise works as well or even better than antidepressants. Endorphins, otherwise known as the body's natural feel-good chemicals, are released when you exercise. Exercise will also help you build energy. Start with just a few minutes of exercise a day. As time goes on, increase the length of your activity. "Doing 30 minutes or more of exercise a day, for three to five days a week can significantly improve depression symptoms," says staff at the Mayo Clinic.

Reduce your sugar intake. Reducing sugar intake and eating higher quality foods have been reported to increase energy levels and lift depression. According to some research, a diet that includes lots of fruits and vegetables, as well as whole grains and healthy fats and oils may lower the risk of depression by almost one-third.

Cut back on caffeine. Cutting back on soda, coffee, tea, and chocolate can make a big difference in your mood. Anxiety is a common symptom of depression. Too much caffeine can make you nervous, jittery, or anxious—and also make it hard to sleep at night—adding to depression.

Get some sunshine. If you feel more depressed during the darker winter months, you may have seasonal affective disorder (SAD). SAD is often treated with light therapy or exposure to artificial sunlight. Ask your doctor if light therapy is right for you. Otherwise, make sure to spend at least 10 minutes in the sun each day to lift your mood.

Play with a pet. Playing with a pet can help lift your mood. When you play with your pet, you take your mind off your own problems. According to some studies, caring for others can be very therapeutic.

Be creative. Doing something creative that gives you pleasure—such as singing, painting, photography, playing an instrument, or writing in a journal—can lift your mood. The goal isn't to create a masterpiece, but to do something that makes you feel good inside.

Read a book. Curling up with a good book can take you into another world and lift your mood. You can let go of your own troubles as you focus on the storyline.

Take a yoga or meditation class. Stress and anxiety can increase your depression symptoms and make it harder to recover. Learning to relax your mind and body through yoga and meditation can give you a feeling of peace and calm and help improve your mood.

Stay connected with people. Call a friend to go for a walk, join a volunteer group, or take a class about something you've been longing to learn. Research has shown that people with more social support have better-functioning immune systems. Being involved with others can also help take you outside of your own problems and lift your mood.

Get adequate sleep. Too little sleep can have a considerable influence on your mood. To lift your mood, make the quality and quantity of your sleep a priority. Set a regular bedtime and wake-up time. Research suggests that most adults need between seven and nine hours each night.

These 10 simple mood-lifting tips can help lift your mood, but by themselves, they may not be enough. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about suicide, seek help from your doctor immediately.

Sources

Depression: Tips for Exercise, Diet and Stress Reduction. Reviewed by Brunlida Nazario, MD. WebMD. January 14, 2009.

Website: http://www.medicinenet.com/script/main/art.asp?articlekey=100827

Goldberg, C. Mood Lifting. The Boston Globe. April 21, 2008.

Goldberg, J.F. The Treatment of Chronic Depression: Current Strategies and Future Directions. Medscape Psychiatry & Mental Health eJournal. 1997; 2(3).

Mayo Clinic Staff. Depression and Anxiety: Exercise Eases Symptoms. Mayo Foundation for Education and Research. October 23, 2009. Website: http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Melin, G.J. Depression and Diet: Make Healthy Choices. Mayo Clinic. October 27, 2009. Website: http://www.mayoclinic.com

Updated: November 17, 2009

Sunday, May 23, 2010

8 Hot Ingredients to Rev Up Your Metabolism

These are a few tips I stumbled across, to help speed up that metabolism we're always ignoring.

By Seth Czarnecki
Reviewed by QualityHealth's Medical Advisory Board

Looking for an easy way to burn calories? Well, there's good news: You needn't resign yourself to eating bland foods. Studies have shown that the same spices that add zest to your meals can also boost your metabolism. In fact, many of these metabolism-revving spices can be found right in your own cupboards. So break out a cold glass of water, and prepare to spice up both your cooking-and your weight loss.

1. Cayenne. This notoriously hot pepper can certainly give your meal a kick, but there's more to this spice than meets the mouth. Capsaicin, the active ingredient in cayenne, increases the body's overall temperature, thereby increasing the rate the body metabolizes fats and carbohydrates. Some studies suggest that the fiery add-on can help boost your metabolism by as much as 50 percent for three hours after ingestion. Further research indicates that cayenne fosters production of epinephrine and norepinephrine, which, in tandem, may decrease appetite.

2. Ginger. Commonly used in Asian-inspired dishes, ginger not only adds serious flavor; it can also fuel your metabolism. Like cayenne pepper, ginger inspires thermogenesis-increase in body temperature-which results in a metabolism boost. An Australian study found that ginger can increase metabolic rates by as much as 20 percent after intake. As an added bonus, two other studies by the same group suggest that ginger aids in lowering cholesterol.

3. Black pepper. Often unfairly paired with water-retaining, cholesterol-boosting salt, black pepper has several little-known health benefits. Studies suggest that it may help to help dissolve lipids (fats) and relieve symptoms caused by heartburn, indigestion, and intestinal gas. And when it comes to heightening your metabolism, black pepper is one of the best spices around. According to experts, piperine, the active chemical in black pepper, triggers parts of the brain and the nervous system, which, in turn, boosts the body's production, resulting in more calories burnt.

4. Cinnamon. Often used in baking, cinnamon can add flavor to anything it touches. A study conducted by researchers at the U.S. Agricultural Research Service found that a substance called MHCP, which is found in cinnamon, makes fat cells more responsive to the body's insulin, aiding in glucose (sugar) metabolism. Not surprisingly, then, it can be a great weight-loss tool for anyone. Add a teaspoon of cinnamon to your oatmeal, tea, or coffee for a new twist on dieting.

5. Turmeric. A staple ingredient in Indian cuisine, turmeric is notoriously spicy-and health-enhancing. In addition to its anti-inflammatory properties, which may reduce arthritis symptoms, turmeric's active ingredient, curcumin, helps to burn fat, promote proper metabolism, and corrects bile excesses and deficiencies. Turmeric also aids digestion by breaking down high-protein foods and preventing the formation of gas. The next time you head over to your favorite Indian restaurant, think about all the great metabolism revving you'll be doing once you leave.

6. Mustard. Often when we think of mustard, we think of the not-so-healthy hot dog. Few people realize that the mustard seed is also a great source of omega-3 fatty acids as well as calcium, dietary fiber, iron, manganese, magnesium, niacin, phosphorus, protein, selenium, and zinc. Spicy mustard (not the run-of-the-mill, yellow kind) can also kick your metabolism into high gear. In fact, a researcher from England's Oxford Polytechnic Institute discovered that eating a teaspoon of hot mustard can boost metabolism 20 to 25 percent for several hours after eating, burning about 45 calories if a 700-calorie meal is consumed.

7. Horseradish. Cousin to the mustard plant, horseradish is known as the spicy ingredient in wasabi and a fixture in fiery cocktail sauces. Horseradish also has an amazing ability to dissolve fat in cells and has a cleansing effect on the body. Horseradish stimulates digestion, especially of the fatty foods with which it is often paired.

8. Garlic. Although it may give you halitosis when eaten in large doses, studies show that garlic can help to lower blood pressure and control cholesterol. What's more, its active compound allicin has anti-bacterial effects. As if that weren't reason enough to buy a few bulbs, garlic has been shown to reduce unhealthy fats and jump-start weight loss.

Updated: November 20, 2008

Tuesday, May 18, 2010

6 Amazing Anti-Aging Foods

Reviewed by QualityHealth's Medical Advisory Board

Yes, aging is inevitable, but looking older than you are isn't. Smooth skin can take years off your appearance, and there are several things you can do to keep yours looking young and healthy. Start by avoiding activities like tanning and smoking, which can cause skin to age more quickly.

In addition, certain antioxidants and vitamins can help to combat signs of aging. In fact, one study published in the Journal of the American College of Nutrition found that people over the age of 70 had less wrinkling if they ate more vegetables, olive oil, and legumes.

1. Broccoli. Besides being rich in antioxidants, which play a role in keeping skin elastic, broccoli may also be useful in minimizing the damage caused by the sun's UV rays. Scientists at Johns Hopkins have discovered that broccoli (as well as cauliflower and Brussels sprouts) contain sulforaphane, which help make the skin more resilient. A separate Johns Hopkins study found that applying an extract of broccoli sprouts reduced inflammation and cell damage caused by UV radiation.

2. Green Tea. An excess of particles known as free radicals can damage the skin by destroying collagen and elastic fibers in the tissue. Antioxidant EGCG, which is found in green tea, can help to reduce the number of free radicals, which, in turn, promotes healthier-looking skin. In fact, green tea extracts work so well in repairing skin that researchers from the University of California and the University of Freiburg, Germany, are using them to help repair more extensive skin damage in patients who have been treated with radiotherapy.

3. Berries. Strawberries help to keep your skin looking smooth because they contain an antioxidant that attracts and neutralized those despised free radicals. Other berries bursting with antioxidants are those that are deep purple in color, such as cranberries, elderberries, and black raspberries. Experts say that the same component that gives these berries their hue (a compound called anthocyanin) can also keep your skin looking radiant.

4. Salmon. It's one of those miracle foods that seems to be good for just about everything-and your skin is no exception. According to dermatologists, salmon (and red sea plants) contain a skin-friendly antioxidant called astaxanthin, which is more powerful than vitamin E and vitamin A.

5. Carrots. The beta-carotene found in carrots, long known for keeping eyes healthy, is also beneficial for your skin. And, if you want an extra antioxidant boost, you should cook the carrots. A study published in the Journal of Agricultural and Food Chemistry showed that cooked, pureed carrots-especially those that included the carrot peels-contained higher levels of antioxidants than raw carrots.

6. Soy. Found in tofu and as a substitute for milk in dairy foods, soy has been shown to decrease the signs of aging. One study, published in the Journal of Nutritional Science and Vitaminology, demonstrated that middle-aged women who took 40 mg of soy a day for 12 weeks showed improvement in fine lines around their eyes and skin elasticity. Those who took a placebo did not see the same improvements.

Updated: November 20, 2008

Monday, May 10, 2010

What You Should Know about Food Allergen Labeling

By Lisa D. Ellis

Reviewed by QualityHealth's Medical Advisory Board

How can you be sure that the foods you eat are free from your biggest allergens? Thanks to federal food allergen labeling laws, food manufacturing plants are required to step up to the plate and tell you in advance what their pre-packaged foods contain.

Food Allergen Labeling Laws

Food allergen labeling laws require that manufacturers list common allergens on their packaging to help consumers to steer clear of the ingredients that could trigger a reaction. That being said, there is a big catch: not everything is listed there. The Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA), which went into effect in January of 2006, only regulates the eight major allergic foods and any protein that is derived from these. This is because the majority of food allergies have their roots in their products. Nonetheless, if you have food allergies, there are still many unlisted foods that can also potentially make you sick.

Eight Most Common Food Allergens

Please review the following of allergens that the FALCPA requires be listed on packaging labels.

Milk
Eggs
Fish
Shellfish
Tree Nuts
Peanuts
Wheat
Soybean

The Logistics of Food Allergen Labeling

The current food allergen labeling law requires manufacturers to post this information in easy-to-read language and is applied to pre-packaged foods made in the United States, as well as those that are imported.

Certain foods are immune from these regulations, however. This includes meat, poultry and egg products, although some manufacturers do list the allergen information voluntarily.

Furthermore, how the allergens are listed can vary a little, either indicating the allergen directly in the ingredient list, or adding it immediately after.

Other Things You Should Know

Retail stores, food service establishments, and schools that package and label foods must also follow these food allergen-labeling standards. However, in places where you order food at the counter and have it individually wrapped, the law doesn't require any labeling action.

What This Means

If you suffer from food allergies, the labeling laws can go a long way toward helping you understand what you're consuming and helping you to make safe food choices. That being said, there's still lots of room for questions and different interpretations. Be vigilant about checking the ingredients and ensuring the choices you make are safe.

Be Your Own Advocate

It's essential that you take an active role in educating yourself about the things you eat and drink. Don't be afraid to call manufacturers, ask questions about ingredients, and find out if there's any danger of cross contamination. You'll also need to be your own advocate when you eat in restaurants or take food to go that isn't labeled. By making an effort to avoid your allergens, you can head off the risk of suffering from an allergic reaction. You should also make sure to always carry an epi-pen in case an emergency ever does happen.

Sources:

The Mayo Clinic
http://www.mayoclinic.com/health/food-allergies/AA00057/NSECTIONGROUP=2

US Dept. of Agriculture, Food and Nutrition Services
http://www.fns.usda.gov/fdd/facts/nutrition/foodallergenfactsheet.pdf

US Food and Drug Administration (FDA)
http://www.fda.gov/Food/LabelingNutrition/FoodAllergensLabeling/GuidanceComplianceRegulatoryInformation/ucm106187.htm

Updated: March 12, 2010

Wednesday, May 5, 2010

Could You Have a Clothes Allergy?

I don't know about you, but, I've been going through some changes this season, and they are coming up with a lot of new stuff. Did you read about the allergy, when working out?

By Lisa D. Ellis
Reviewed by QualityHealth's Medical Advisory Board

Do you notice that your allergies are worse when you put on certain items of clothing? If so, it's probably not a coincidence. Many people find that their allergy symptoms can be traced back to the fabric, treatment or even color of the things they wear.

All in the Weave

If you prefer wearing silk tops and 100 percent cotton sweaters rather than wool or synthetics, it could be because the natural fabrics feel better against your sensitive skin. People who are prone to eczema may find they get a rash and suffer from itching that's caused by certain fabric content. In addition, dressing in heavy clothes or too many layers in the winter can further worsen the problem, since sweat gets trapped against your skin. Therefore, winter dressing can pose particular challenges.

Clothing Allergy and Color

It's not only winter fabrics that can be irritating to your skins, either. Colors can also make a difference in how clothing articles feel against your arms and legs. This is because there are variations in the dyes used for different colors and certain ones are known to be harsher than others. In fact, blue clothing seems to be the one that causes the most reactions, at least according to a study performed by the researchers at the University of Ottowa in Ontario, Canada. The results, which were included in the American Journal of Contact Dermatology in March 2000, revealed that when certain blue pigments are contained in clothing lining that's made from acetate or polyester, the likelihood or having a reaction is at its height.

Meanwhile, another study revealed that in addition to the fabric and color of your clothing causing a reaction, certain clothing items could also serve as magnets to attract other allergens. This can put you at increased risk of having a clothing allergy reaction, according to scientists from the Institute of Respiratory Medicine at the University of Sydney, Australia. Their findings, which were published in the Journal of Allergy and Clinical Immunology (JACI) in November of 2000, revealed that items such as wool sweaters attracted high levels of dust mites and cat dander, while freshly washed T-shirts attracted significantly less of these common triggers. So what you wear can truly affect how you feel on several levels.

Why Care What Others Wear

Further, a separate study that appeared in the June of 2004 issue of JACI, found that it's not only your own clothes that can make you sick. If you're allergic to animals yourself and spend time in close quarters with someone else with a pet, researchers discovered that the animal dander could be trapped right in his clothing, sparking your allergic reaction from a distance.

Washing Hazards

Finally, in some cases, washing clothes frequently can help to reduce the amount of allergens they attract from the air. However, proceed with caution before you do your next load of laundry. In addition to having allergies to the materials used to make your clothing, you can also find yourself having a reaction to the laundry products themselves. This is because some detergents contain chemicals, scents and dyes, all of which can spark a reaction in people with sensitive skin.

Therefore, if you notice you have allergy symptoms when you wear certain items, before you give these pieces away you might try switching to a hypoallergenic detergent that's free of chemicals. You can also try newborn laundry detergent, which is especially made for highly sensitive skin.

Sources:

The Journal of Allergy and Clinical Immunology (JACI)

http://www.jacionline.org/article/S0091-6749(00)79431-0/abstract

http://www.jacionline.org/article/S0091-6749(04)00925-X/abstract

U.S. National Library of Medicine/National Institutes of Health

http://www.ncbi.nlm.nih.gov/pubmed/10684387

Updated: December 30, 2009

Tuesday, May 4, 2010

Could Rye Be Better Than Whole Grain?

By Susan McQuillan

Reviewed by QualityHealth's Medical Advisory Board

Conventional wisdom tells us whole grains are healthier than refined grains, because an intact kernel of wheat, barley, rye or oat still harbors the fibrous bran and vitamin-rich germ in its outer layers. When grains are milled to make refined white flours, the outer layers come off and these valuable nutrients are lost. But when Swedish researchers picked apart a grain of rye, they found that what's on the inside is just as good for you as what's on the outside.

Nutritionists at Lund University found that study participants who ate bread made with refined white rye flour had better blood sugar and insulin control immediately after a meal than those who ate bread made with a combination of refined wheat (all-purpose white) flour and rye bran. This came as a surprise because bran is one of the components of whole grains that helps prevent spikes in blood sugar after a meal that includes bread or other grain products.

This small study was part of a larger effort on the part of the European Union known as the HealthGrain Integrated Project. The purpose of the HealthGrain project is to discover which components of whole grains grown in Europe are most healthful and useful for preventing chronic disease, and then incorporate more of these components into grain foods produced and sold throughout the continent.

Rye is a high-protein grain that is rich in vitamins, minerals and fiber. In fact, dark, or "whole" rye flour has twice as much of the same nutrients as whole-wheat flour and retains many of those nutrients even after milling. What rye flour lacks, however, is gluten, a specific type of structural protein that helps lightens the texture of baked goods. In Germany and Eastern European countries, where coarsely textured breads are more acceptable, rye is one of the most popular bread grains and is used to make dark, dense loaves of both rye and pumpernickel bread.

In the United States, however, most of the rye bread we eat is made with a combination of refined rye flour and refined wheat flour. It's a ratio that results in a loaf that has more flavor and texture than regular white bread but is still more mild in flavor and lighter in texture than a typical European loaf of rye. The findings of the Lund study, which confirm the results of earlier European and American studies linking rye grain to better blood sugar control, suggests that both types of rye bread confer important health benefits. Because there are many different varieties of rye grain, however, more research is needed before anyone can say for sure if one loaf of rye is as healthful as the next.

Science Daily: White Rye Bread Healthier Than Whole Wheat?

http://www.sciencedaily.com/releases/2010/02/100212210212.htm

Health Grain Project

http://www.healthgrain.org/pub/

The World's Healthiest Foods: Rye

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=65#healthbenefits

Updated: March 4, 2010