A soda is a beverage that contains carbonated water, some form of sweetening agent usually sugar, and another form of flavoring agent usually caffeine or fruit juice. Sodas are served cold and never warm.

We all know what a soda is and even have our own favorite brand and flavor. From time to time it does no harm to drink one either. But the rate at which the population consumes soda is starting to become a worry.

25% of all drinks in the United States are composed of soda. In the year 2000, 15 billion gallons of soda were sold in the United States. That’s like giving everyone a 12-ounce soda every day. The worst part is kids are the ultimate consumers of soda. For them drinking soda is as normal as drinking water.

Since drinking soda is part of their lives, questions start to materialize in our mind. How will their health be in a few years? Will they encounter problems as they continue to consume soda? Are there any serious side effects to consider?

The following are 10 of these that might make you and your kids think twice before drinking that sweet, delicious, soda.

1. Tooth Decay

Amusingly enough, makers of soda have admitted that drinking their products will lead to tooth decay. They haven’t come out saying that directly, but have hinted of this side effect. So if you’re an avid soda drinker you might want to schedule a visit to the dentist.

2. Calcium Loss and Osteoporosis

Phosphoric acid sucks the calcium out of bones and is a major contributor to osteoporosis. Breaking down the components of a soda will reveal that phosphoric acid is the most active ingredient, a pH of 2.8 to be exact. The more soda you drink every day the more calcium you lose. Without calcium your bones weaken and become vulnerable to a lot of illnesses.

3. Obesity

We have thought that soda since they contain a ton of sugar and calories that they make their drinkers fat. Well it seems we were right after all.

A combined team of Harvard researchers and a British medical team conducted a study proving this true. They discovered that 12 years old children who are regular soda drinkers increased their risk of obesity 1.6 times. The study was done for 2 years.

4. Caffeine Addiction

An interesting reason why the majority of soda drinkers can’t quit is because of the presence of caffeine. Soda drinkers are addicted to the beverage because of the large amounts of caffeine. With caffeine over-consumption a person can become nervous, irritable, and anxious. Physical effects also occur as the person has twitching, headaches, heart palpitations, and insomnia.

5. Kidney Stones

Drinking large amounts of soda can lead to the formation of kidney stones or “pebbles” that are formed in the urethra. The pebbles themselves are solid concretions formed in the kidneys from dissolved urinary minerals like soda. If a kidney stone sounds painful, believe me it is. So if you see blood in your urine it’s time to stop drinking that soda.

6. Financial Loss

This maybe an exaggeration but definitely not one you expect. But let’s do the math here. An average pack of soda, assuming it’s a twelve pack, costs 3 or 4 dollars. Now let’s say you drink 4 times a week, so that twelve pack will last you 3 weeks. That is 56 dollars a year. Now you might say that isn’t so much at all. Well that’s assuming you only drink 4 bottles of soda a week. What if you actually drink more?

7. Bacteria

Well to be fair buying the soda yourself from a reputable store will avoid this. But what if you eat outside and order a soda? You cannot control how or where they get their soda.

Hollins University did a test and discovered 48% of sodas you order from restaurants and fast-food contains bacteria. Coliform bacteria are rod-shaped and commonly found in animal feces. Their mere presence is a sign of unsanitary conditions.

8. Increase In Blood Pressure

Sodas commonly need preservatives and the use of sodium benzoate achieves this. It kills bacteria and fungi when placed under acidic conditions. It is also used as a preservative in medicines and cosmetics. But has harmful side effects such as an increase in blood pressure, skin rashes and can trigger an asthma attack in asthmatic individuals.

9. Dehydration

Sodas are considered diuretic. They leave you dehydrated. They only quench thirst temporarily then leave you even thirstier. This is because of caffeine and sugar that are found in sodas.

Caffeine causes you to urinate more and frequently. Remember when you drink an alcoholic beverage and you have to go every now and then? Well alcohol also contains caffeine. Sugar on the other hand absorbs water. And since your body expels sugar through urine, it expels the water inside you as well leaving you dry, thirsty, and dehydrated.

10. Diabetes

This is a chain effect of obesity caused by drinking soda. Since you are obese you have higher chances of getting more illnesses. One of them is diabetes. In a nutshell diabetes is when your body has a hard time processing sugar.

This doesn’t surprise a lot of doctors because in 1980 there were only 6.6 million diabetic patients. Today there are over 20.8 million diabetic patients. The sweet temptation known as soda had definitely played a major role in this increase.

The key to good health is always moderation. An occasional bottle of liquor will not ruin your health and your life. This holds true to sodas. Having a nice soda now and then will not hurt you. The above side effects will only appear if you drink the sweet substance on a regular basis.

So to all regular drinkers of soda it is never too late to control the habit. Start cutting down in the number of soda you drink everyday and try to switch to a more nutritional beverage like water or fruit juice. And if you feel like reaching out for another soda, ask yourself, is it really worth it?

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Your feet are the body structures that let you walk, run, jump or so much as stand. They are each made of 26 bones and 33 joints.

A foot is divided into the forefoot, midfoot and hindfoot. The forefoot holds five long bones called the metatarsals and another five called the phalanges, which form the toes. The arching sole of the feet is formed by the bones of the midfoot, which include the cuboid bone, cuneiform bones, and the navicular bone. Finally, the hindfoot contains the talus and the calcaneus bones, which form the ankle and heel, respectively.

In addition to bones and joints, the feet are made of more than 100 muscles, tendons and ligaments. You are able to make a wide range of motion because of the profusion of these tissues in the feet. Among them is the Achilles tendon, which anchors the calcaneus to the calf muscle, making it possible for you to stand upright.

Feet diseases and conditions

Due to their complex structure, the feet have many conditions to reckon with. Many of them involve the bones and joints.

Not a few would attest to have suffered from bunions, those painful bumps on the joint between the big toe and the rest of the foot. Bunions, which are also known as hallux valgus, can force the big toe to point inwards. This condition may be hereditary or caused by ill-fitting footwear.

Toe joints are truly given to anomalies. For example, there are cases wherein they abnormally contract, causing them to look like “claw toes”. Sometimes, the joints in the middle of the toes may refuse to straighten, forcing them to become oriented downwards (“hammer or mallet toes”).

Some people complain of a toenail growing into the skin. This condition, known as an ingrown toenail, is a very common foot condition. It can progress into onychomycosis or fungal infection, discoloring the nails.

Others complain of an unusual growth between the toes called Morton’s neuroma. The growth takes place around nerve cells, causing pain and a burning sensation.

Anomalous growths are not confined to the forefoot. In the hindfoot, some people complain of a bony growth in the calcaneus or heel bone. Called a heel spur, such a growth impedes movement, let alone standing.

Heel spurs aside, the hindfoot can be beset by several conditions. For instance, there is metatarsalgia, which occurs when the ball of the foot become inflamed.

In sum, the bones of the feet are some of the easiest to fracture, the metatarsals often most broken. And because they are among the most used parts of the body, the feet are at the mercy of the effects of time, i.e. wear and tear. As a result, arthritis sets in.

Foot arthritis takes three forms, foremost of which is osteoarthritis. Repetitive feet activities cause this condition, which occurs when the feet cartilage becomes overly worn out. Rheumatoid arthritis is the second form of feet arthritis, caused by autoimmunity. This kind of arthritis is known to damage the joints in the toes and ankle. The third kind of arthritis is called gout, which occurs when crystals accumulate in the joints, particularly in the big toe.

Because of its ubiquity in everyday activities, the feet tend to develop corns and calluses. These are buildups of tough skin around areas most often exposed to excessive pressure or friction. Corns have a distinguishing conical shape.

There are other skin conditions of the feet, like plantar warts. Painful and not easy to treat, a plantar wart is brought by a virus infecting the sole of the foot.

If not a virus, fungi can cause an assortment of problems for the feet. One of the most reported condition in this case is athlete’s foot. In this condition, the fungus causes the skin on the feet to grow dry, flaky, itchy and inflamed.

In other conditions, the problem lies inside, rather than outside, the foot. Many have experienced, for example, injured Achilles tendons, which make walking very painful. Many have also suffered from plantar fasciitis, which is the inflammation of a ligament in the sole, called the plantar fascia.

Some people do not have a sole in the first place, or at least a naturally arching one. This condition is called fallen arches or flat feet. Either you are born with it or you develop it later in life. Fortunately, this condition can be rectified by orthotics or footwear inserts.

There are many foot conditions with underlying causes. If you find your foot too slow to recover from cuts and wounds, then you may be diabetic. Meanwhile, problems in the kidney, liver or heart are associated with edema or swollen feet. Then again, edema is also caused by prolonged standing.

Treating feet conditions

It runs counter to a healthy lifestyle to buy uncomfortable shoes. Sacrifice quality footwear and your health goes down with it. After all, the feet are arguably the most mechanically used structures in the body. They require investments.

It even pays to invest in shoe inserts. Also known as orthotics, shoe inserts can be ready-made or made to order.

But for feet fractures, surgery is inevitable. Surgical treatment may be followed by a period of physical therapy to rehabilitate and improve strength in the feet.

You can manage painful feet with non-prescription drugs such as ibuprofen, acetaminophen and naproxen. Doctors can go as far as prescribing cortisone injections to alleviate intense pain associated with serious feet conditions.

Whether administered orally or intravenously, antibiotics are only for feet conditions set off by bacteria. In the same way, antifungal medicines are only for Athlete’s foot and similar infections. The latter are often available in topical form.

For natural approach lovers, we recommend:

• Joint Advance – 100% unique herbal joint health formula that support healthy joints
• InflammaGo – FDA registered 100% natural inflammation treatment for relief of pain and swelling of the joints to help ease movement
• JointEase Plus – 100% natural herbal supplement for arthritis, and to support joint health and maintain normal flexibility in joints
• GoutGone – FDA registered 100% natural remedy that helps to lower uric acid levels for relief of gout symptoms, such as swelling, inflammation and burning pain in small joints
• Faithful Feet Aromatic FootSpa Concentrate – Relaxing footbath using aromatherapy oils for soaking tired feet and foot massage

Tests for feet conditions

A podiatrist would be able to diagnose foot conditions well. He or she would physically examine your feet for pain, deformities, inflammations, discolorations and other concerns.

If the podiatrist suspects a problem inside the feet, he or she can order a magnetic resonance imaging scan (MRI) or a computed tomography scan (CT). But if the problem is skeletal in nature, then a simple X-ray of the foot would do.

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Getting your omega 3s from supplements needs very careful consideration; you need to figure out if you really need it, what type of supplement you should take if you do, and what the risks are.

Do you need more?

Given the typical diet of an average person, almost anyone can only benefit from adding more omega 3 to their diet, especially nowadays when omega 3 intake has taken a dive over the last century.

However, there are people with certain conditions who can benefit more from consuming higher than normal doses of omega 3 fatty acids.  Omega 3 fatty acids have been found to help boost cardiovascular health, control levels of triglycerides, and lower blood pressure.  They also help with depression, rheumatoid arthritis, osteoporosis, asthma, ADHD, and many other health conditions.

Supplements versus Diet

The best sources of omega 3 fatty acids, or any kind of nutrients, are natural foods.  To increase the omega 3s in your diet, the best way to do it is to eat fatty fish like salmon, trout, or sardines.  Consuming fish at least twice a week is a good start.  The most beneficial types of omega 3 fatty acids are DHA and EPA and these are abundant in fish.  ALA is the third type of omega 3 fatty acids and are found in plants like walnuts, flax, and canola oil.  ALA is not as potent as DHA and EPA but it is still beneficial.

Omega 3 supplements taken to enhance your diet can be very beneficial but you are still required to have a healthy diet.  For some people, vegetarians for example, eating fish may not be acceptable and supplements are a better choice.

Supplements from Animal and Plant Sources

There are four types of omega 3 supplements that are available in the market.

Fish oil is made from various fish like anchovies and sardines and has the two most important omega 3 fatty acids, DHA and EPA.

Krill oil, which comes from the Neptune krill, is a means of getting all the benefits you get from fish without the fish.  It is a powerful antioxidant that are not found even in fish and cod liver oil.

Plant sources for supplements contain ALA, which is converted inefficiently into DHA and EPA in the body.  One of the most common sources for this is flaxseed.

Algae oil is another plant source for supplements and contains DHA.  Algae oil is commonly used to fortify many food products because of its DHA content.

Because DHA and EPA are the most beneficial omega 3 fatty acids, getting the krill oil, fish oil or algae oil supplements is the better choice.  For people who cannot tolerate fish oil, the plant-based supplements are a reasonable choice.  Food products that contain algae oil can also be considered as a source of DHA.

Supplement Dosage

To be safe, the dosage of omega 3 supplements should be recommended by a doctor.

One gram of DHA and EPA, combined, from fish oil is the daily recommended dosage by experts.  For people with certain medical conditions, the dosage may be increased to 5 grams per day.  High doses of omega 3 supplements should always be taken with medical supervision.

You should be aware that the recommended dosage of omega 3 refers to the weight in grams of DHA and EPA combined, and not the weight in grams of the source, like fish oil.  One gram of fish oil may contain only 300 mg of DHA and EPA combined, so to get the recommended daily dosage of 1 gram, you should take four grams or four capsules of fish oil.

With regards to ALA, the ideal dosage has still not been established because it has not yet been fully understood how it is converted in the body into DHA and EPA.  Again, always consult a doctor first.

Choosing the Right Supplement

• Consult a doctor or pharmacist.
• Consider getting prescription omega 3s.  They may not be necessarily superior to the generic or over-the-counter supplements, but you could save money because they are covered by your insurance.
• Always check the labels for evidence of independent testing of the supplement by an independent third party company.  Independent testing makes sure that the supplement contains the nutrients that it claims to contain and that it is free from contamination.
• Omega 3 supplements are available as capsules or liquid oils.  There are also energy bars that are fortified with omega 3.
• One side effect of fish oil capsules is heartburn.  You can get capsules with enteric coating which may reduce the problem.
• Get the supplements that have high levels of DHA and EPA per gram of fish oil so you will be taking fewer capsules to get the recommended daily dosage.

Side Effects

• Fish oil supplements may cause indigestion, diarrhea, and fishy burp.
• EPA in fish oil supplements has an anti-clotting factor and may affect people who are taking anti-clotting medication.  Before taking the supplement, consult your doctor first.
• DHA and EPA in fish oil supplements may thin the blood.  Taking 1 to 2 grams a day is safe but for higher doses, ask for your doctor’s advice.  The same goes if you are also on medication or other supplements that thin the blood.  If you notice any symptoms like bruising or increased bleeding, stop taking the supplement right away and consult your doctor.
• The intake of omega 3 supplements for children and pregnant and breastfeeding women should also be doctor-recommended.
• Fish oil seems to be safe from contaminants like mercury since it is usually derived from smaller fish which are less like to be contaminated by toxins.  To be safe, always look for a brand that has been tested and proclaimed safe by an independent lab.

Omega-3 Fatty Acid Supplements

• If you are suffering from side effects that you do not like, try a different brand.
• When taking supplements, you can reduce the risk of stomach upsets by taking them with food.
• Fish oil should be stored in the freezer to keep it fresh and reduce the side effects.
• You can consider alternatives to fish oil if the side effects are just not acceptable.  Plant-based supplements are an option or increasing your weekly consumption of fish. Krill oil may not be as heavily exposed to marine pollutants as other aquatic organisms, making them a safe substitute for fish oil.
• If you are on other types of medication, ask your doctor about taking omega 3 supplements.  The supplements can boost the effects of certain drugs like anti-depressants and cholesterol medicines.  This means you can take a lower dose of your other medicine while still getting the same benefits.
• If you have a medical condition, always talk to your doctor first and do not use omega 3 supplements, or any other kind of supplement, for self-treatment.

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We have been exposed to too many vampire films that we’ve somehow managed to adapt avoiding sun exposure and shutting ourselves inside and instead engage in an indoor lifestyle which includes online games, online social networking and Teevo. Who needs to go out anyway?

Majority of the population rarely gets the chance to bask under the sun but on the occasional exposure, some would immediately slather up with sun block, cover up with wide-brim hats and long-sleeved tops, dab the lips with an SPF Lip Balm, protect the eyes from UV rays with aviator shades and top it off with a stylish bohemian scarf around your hair or even cover an exposed neck – these are just a few of the allegedly, “Everyday Sun Protection Essentials” and in effect, we now face serious Vitamin D deficiency.

Diagnosing our vitamin D level is crucial especially when it is below acceptable range, increasing the chances for harmful diseases like cancer of the colon, prostate, breast, lung and surprisingly, skin. On top of that, vitamin D deficiency may also trigger muscle weakness, chronic low back pain and osteoporosis.

One Hot Vitamin

Vitamin D is considerably one of the easily recognized vitamin among others. Through the sun’s ultraviolet rays absorbed by the skin, a biochemical process begins to take place creating vitamin D which then enters the blood stream and through the cells. That’s why it is labeled as sunshine vitamin.

But haven’t we been warned away from sun exposure?

Do not recoil in terror for the sensationalized accusations over the effects of UV rays from the sun. At some point, no matter how shallow and purely exaggerated, these claims could sound so convincing you start to actually believe them.

Dancing in sunshine does not cause cancer and wrinkles – repetitive sunburn increases the risk of possible damage. The fairer the skin, the more easily it is sunburned and damaged. Mind you, using sunscreen to protect the skin against skin cancer and melanoma has no substantial evidence to justify the advertising claims of those big names in the sunscreen industry. So let lose of your kids in the morning and allow them to enjoy the warmth of the sun.

Sunshine-meter

During the summer, time between 11:00AM and 2:00PM is when the sun is most intense, so a medium-fair skin Caucasian could safely expose themselves for about five to eight minutes of daily sunshine without sunblock creams. Winter season requires people to get more sun exposure trips. Location is an added factor as well whereas people who live further north where the climate is colder or cloudier and/or have darker skin needs more time; it would also be wise to take a vitamin D supplement. Recommended daily allowance of 2000 IU daily in the D3 cholecalciferol form will safely maintain your vitamin D levels. But before you start shooting yourself up with high doses supplement, its important to test your current vitamin D level – anything greater than 150ng/ML of vitamin D becomes toxic already. For those having fairer skin living close to the equator, a lesser sun time is suggested.

People who are brown from spending their lives working outside in the sun have lower rates of skin cancer. But those with light skin, freckles, numerous moles, has been exposed to radiation and arsenic or had a history for skin disease should be out of the sun long before your skin starts turning red. Moderation by starting with a few minutes a day then gradually work up.

The process of skin tanning had a significant controversy whether it is beneficially protective against the sun’s harmful rays or is actually a symptom of skin damage. The key to a healthy sunning is by avoiding sunburns.

Hot List: “D” Candidates

• The Elderly: As we age we absorb less vitamin D from the sun’s UV rays. Muscle weakness and osteoporosis which is part of aging is associated with vitamin D deficiency making the elderly more susceptible to fracture risks and losing balance.
• People with Dark Skin: have high melanin levels which blocks the action of sunlight on vitamin D precursors in the skin, requiring much longer sunlight exposure.
• Pseudo Vampires: People with limited sunlight exposure because of their working environment or cultural dress code may have low vitamin D levels.
• People with Muscoloskeletal Pain: are frequently found to have low vitamin D levels.
• Overweight / Obese: Obesity is associated with lower levels of Vitamin D, which can be locked up in fat stores in people who are overweight.

Do It Yourself Vitamin D Test

Testing vitamin D levels used to involve a laborious process from scheduling the doctor’s appointment and trying to fit in your daily itinerary, followed by the scary syringe blood-drawing episode in the lab. Sadly you’ll need to prepare a thicker wallet for this procedure because normally health insurance doesn’t cover all the cost. Thanks to the do-it-yourself Blood Spot Test available to consumers at a reasonable price, you can now do the test by yourself at the comfort of your own home.

Home Health Testing® – FDA approved home medical tests

Accuracy of the Blood Spot Test

A blood spot test involves a nearly painless finger stick and shedding a few drops of your blood on the small piece of a ‘magical’ blotting paper. Unlike others, the blood spot test guarantees high percentage of accuracy which measures both vitamin D2 and D3. Plus the results are very easy to interpret.

Now that we’ve bridged the gap to sun avoidance myths, drop those cover-ups and go outside and have a sun-tastic time. Hopefully, Edward Cullen’s new revelation on the effects of sunlight towards the skin would rekindle a warm assurance that a healthy lifestyle includes sun exposure trips.

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Vitamin D, also known as Sunshine Vitamin, sure is enjoying the spotlight for all the positive impact it creates to a human body.

An immunity booster, hormone regulator, healthy brain, metabolism, diabetes prevention, cancer prevention and cardiovascular health – these are just a few of the title roles credited to vitamin D.

In addition, we also owe our strong footing to vitamin D that helps maintain our bones healthy by stimulating bone cells to make new bone while enhancing the application of calcium. Apart from that, significant amount of vitamin D extends human life with an additional five years.

Vitamin D 101

There is no such thing as getting too much vitamin D3 from the sun.

Exposing your skin to the sunlight produces vitamin D3.

Your kidneys are the main organ that converts vitamin D to its biologically active form before it could actually perform its one too many admirable functions in the body. Inside our body are vitamin D organ receptors that act as a receiving device capable of binding both the active and inactive forms of our sunshine vitamins. Cells lining in your lungs and digestive tract can activate vitamin D to help fight infection.

Vitamin D can be assumed to be fundamentally important in survival because great variety of tissues and types of cells use vitamin D. In recognition to that, the body has made provisions to store vitamin D in your liver and the lining of the digestive tract, acting as a savings account which may come in handy during times of need such as long winter months.

Believe it or not, our skin has a built in sunscreen already so it is a total nonsense for the majority of the population to think that routine sun exposure is a major health risk.

Vitamin D Supplemental Measures

Americans are known to have low vitamin D levels, which is why the recommended daily intake escalated to 2000 IU to bring it to a normal level. As opposed to the government’s recommendation daily intake of 400 IU to 600 IU, this amount of supplement cannot bring the vitamin D levels of an overweight child and new born to a normal level.

During winter months, younger men on the other hand require at least 700 IU to 800 IU of vitamin D per day solely to maintain optimal bone health.

To fully understand how much supplemental vitamin D is necessary to maintain the normal range, take note of deficiency indicators and from there it’ll be easier to identify the right amount that your body requires.

D Indicator #1: Immune System

Cathelicidin is a product of immune cells and vitamin D that kills bacteria and in some ways may be compared to a vacuum machine.

A vacuum machine is designed to clean and wipe off unnecessary dusts. But if it lacks a power source, the cleaning won’t take place and will leave a filthy surrounding.

In the case of the immune system, vitamin D is the power source that must be present so that cathelicidin can perform its bodily duties.

Recurring skin problems are symptoms of vitamin D deficiency, triggered by increased infection. Infections are caused by bacteria. Bacteria are suppose to be destroyed by the immune system if there is an abundance supply of vitamin D.

D Indicator #2: Autoimmune Problems

Vitamin D, aside from boosting underperformance has a pacifying effect on excessive and improper hyperactive behavior of the immune cells. Additional wonders of vitamin D are that it improves arthritis, autoimmune type I diabetes, and inflammatory bowel disease.

D Indicator #3: The Big “C”

One among the amazing roles of vitamin D is to tell the genes what to do in relation to cell growth and division.

Cancer problems imply that cell division has gotten out of control in an improper behavior. As mentioned earlier, vitamin D pacifies the immune cells whenever they start going ballistic. Vitamin D acts as the peacemaker regulating cell growth and differentiation to maintain it in a healthy condition.

D Indicator #4: Diabetes and Obesity

Struggle in losing weight or with the health of your pancreas is an indication that extra vitamin D is necessary.

Overweight people are encouraged to bask under the sun because vitamin D is helpful for the healthy metabolism of blood sugar and fat. Go for a run under the sun. Apart from the vitamin D you are getting, you are also burning calories with the exercise you are doing.

People living further the equator make a good candidate for type 1 diabetes, which is a dramatic result of vitamin D deficiency.

D Indicator #5: The Central Pump

Vitamin D prevents heart failure and improves the blood flow because it assists the heart from the stressful pumping and swelling in size. That’s why vitamin D is also labeled as “The Heart Tranquilizer”.

D Indicator #6: Brain Health

Vitamin D deficiency during pregnancy causes brain abnormalities similar to those seen in patients with schizophrenia. Since vitamin D is relative to gene transcription in the evolving nervous system, a deficiency is bound to cause some kind of problems.

Go Out And Get Your Dose Of Vitamin D!

Vitamin D has all the right to its throne for the countless health benefits it provides our body. So beneficial, that we should start loading up with these sunshine vitamins to help improve our immune system.

As part of a healthy lifestyle, go out in the sun and get as much sunshine as you can get. This is one of the best feats of vitamin D; it is conveniently available to everyone anytime and anywhere.

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Almost any food nowadays can be fortified with omega 3 fatty acids.  It has become a big business around the world and one of the more lasting health crazes that has cropped up over the past years.

One of the many reasons why so many health professionals have been raving about the wonders of omega 3 fatty acids for many years now is because these fats are very essential to our bodily functions, from building cells walls to keeping our brains healthy.  On top of this, omega 3 fatty acids also help a wide range of diseases.  These include heart disease, stroke, depression, high blood pressure, diabetes, rheumatoid arthritis, asthma, menstrual pain, and many others.

Omega 3 fatty acids have so much versatility and potential in relation to our health that a lot of studies are still ongoing and are being begun to completely understand the role they play in our bodies.

Whole Foods and Omega 3

It is an irony that omega 3 fatty acids play a major role for our bodies to function properly but we don’t produce them.  We depend on the foods we eat to get these essential fatty acids into our system.  It has only been realized that most of us are not getting enough fatty acids in our diets and, as a result, food products that are enriched with omega 3 have cropped up left and right.

Nowadays, you have plenty of choices for your source of omega 3.  There are the natural food sources like fatty fish and leafy vegetables, the fortified foods like cereals and juices, and the omega 3 supplements.

However, it is always the best bet to get your omega 3 where nutrients are found naturally.  The best source for omega 3 fatty acids is krill and oil cold-water fish like salmon, tuna, halibut, sardines, and trout.  A 4-ounce serving of canned white tuna, for example, will give you about 540 milligrams of omega 3.

Fortified Functional Foods as Alternatives

Fortified functional foods, while not the best options, are also great sources of omega 3.  We should just be careful to get the foods that are really enriched with omega 3 and do not just claim to be “a good source” of omega 3.

The standard daily dose of omega 3 to be taken has still not been established.  But studies have shown that 500 to 1,000 milligrams a day will provide the desired benefits for healthy people, while people who want to lower their triglyceride levels should consume 2 to 4 grams daily.

Depending on the brands of the food you choose, the amount of omega 3 in fortified foods varies.  These products include pasta, soy milk, oatmeal, cereal, and other dairies.

Omega 3 Fatty Acids are Not Created Equally

We should be aware that there are three types of omega 3 fatty acids and our body uses each one differently.

DHA and EPA are the fatty acids that have shown the most benefits to our health.  These fatty acids are found in abundance in seafood and marine algae.  ALA, on the other hand, comes from plant-based foods like canola oil, soybean oil, flaxseed oil, and walnuts.  ALA is not used by the body as efficiently as the other two and, therefore, provides fewer benefits.

The nutritional facts on the food labels of fortified foods should be read carefully to determine if the product actually contains the kind of omega 3 fatty acids that the body needs.  Sometimes, this products that claim to be omega 3-enriched use ALA from plants because it doesn’t give a strong odor or flavor to the product, unlike DHA and EPA from fish.

The Basics of Omega 3

Here, in brief, is research on the benefits of each omega-3 fatty acid:

• DHA, a long-chain omega 3 fatty acid, can be derived from many seafood like salmon, tuna, and shellfish.  Another good source is marine algae, which is what most fish eat.  DHA is very essential to the healthy brains of adults and the neurological and visual development of a child.  If you read the labels of functional foods, you will see that the product is enriched with DHA from algae oils.
• EPA is also a long-chain omega 3 fatty acid and can be derived mostly from cold-water fish and fish oils.  Together with DHA, EPA has been shown to help a lot of health conditions like bipolar depression, cancer, macular degeneration, and cardiovascular conditions.  DHA and EPA are the fatty acids that our body uses more efficiently.
• ALA can be derived mostly from green, leafy plants like spinach, kale, and other salad greens.  Other ALA-rich sources are flax, soy, walnuts, and canola oils.  The body converts ALA into DHA and EPA but it does this inefficiently.  The conversion is incomplete and is estimated to be only about 5% of ALA converted.  That is why it is important to get DHA and EPA directly from their sources.

Studies suggest that ALAs can confer health benefits, and experts recommend getting at least 2 grams daily. But most of the research establishes the health benefits of DHAs and EPAs, which is why many dietitians encourage people to focus on getting these omega-3s in their diet.

• The benefits of DHA and EPA are more established than those of ALA, but some experts still recommend getting at least 2 grams of ALA omega 3 daily.
• It is very essential that pregnant and breastfeeding women get their daily dose of DHA. Studies have shown that children born to mothers who took DHA have better cognitive development. If contaminated fish are a concern, algae oils are also great alternative sources of DHA.

How Much is Too Much?

Over-consumption of omega 3 from natural foods is very unlikely.  The dosage of omega 3 supplements, however, should be supervised by a doctor.  Additionally, people who are on anti-clotting medication should also consult a doctor first before taking any fish oil supplements because these have an anti-clotting factor and may cause bleeding.

Too Much Omega 6

Omega 6 are the fatty acids that we get too much of.  They are derived from processed foods like crackers, cakes, and cookies.  When consumed in large amounts, omega 6 fatty acids promote inflammation which may then lead to chronic diseases.  The healthy ratio between omega 6 and omega 3 is four to one.  But it is very typical for a typical person to have up to 30 times more omega 6 than omega 3 in his diet.

It is very vital that there is a balance between omega 6 and omega 3 fatty acids in the body.  Omega 6 and omega 3 both use the same hormones to do different things.  An imbalance between the two may cause the blood pressure to rise, heart problems, and inflammation.

Since our diet is already rich in omega 6, it is important to consume more of omega 3 food sources like fish, leafy greens, and fortified foods.  All the studies about the benefits of omega 3 fatty acids may still not be conclusive, but getting more of them from our diet can only do us a lot of good.

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We have all heard or read about the health benefits of omega 3 fatty acids but we don’t pay attention enough to care if we have enough of it in our diets.  Because almost everyone has a diet that is deficient in omega 3, the health benefits are mostly the result of adding back into the diet what was normally there in the first place.

Omega 3 fatty acids are gaining a lot of medical importance, mainly because they are very beneficial health-wise for every one of every age, from babies to old folks.  Evidence shows that they protect against heart disease, among many other diseases, and lower triglyceride levels.

Here is an introduction to omega 3 fatty acids which will tell you their benefits and risks, and how they help people in any age group, infants, children and teens, young adults, and middle-aged to older adults alike.

Omega 3 Basics

Omega 3 is an essential fatty acid, or organic acid that our body uses to function properly.  One of its more important roles is as an anti-inflammatory.  It has a very vital role in preventing chronic diseases that are related to inflammatory processes, like heart disease and arthritis.

Whether omega 3 comes from a food source, like fatty fish or plants, or from supplements, studies have shown that omega 3 is beneficial to people of different ages.

Omega 3 For Prenatal Health, Pregnancy, and Infants

There is a lot of evidence that show how omega 3s are beneficial to our health even before birth:

• Studies have shown that baby formulas with the omega 3 fatty acid DHA improve the cognitive development of babies.  The same is true for babies whose mothers took omega 3 supplements (DHA and EPA) during pregnancy and while breastfeeding.  They have improved hand-eye coordination, attention span, social skills, and intelligence test scores.
• Fish oil taken during pregnancy reduces the risk of teenaged children developing asthma.
• Evidence has shown that premature infants also benefit from formula with omega 3, helping promote growth and brain development.
• The risk of premature labor is reduced as shown by a study of women who ate omega 3-rich eggs compared to women who ate standard eggs.

A lot of studies about omega 3 may not be definitive, but there is enough evidence that show the many benefits that DHA and EPA intake give infants and pregnant women.  Baby formulas now include DHA supplements and breastfeeding mothers can also increase the omega 3s in their breast milk by adding supplements to their diet.

Omega 3 For Children and Teenagers

• Increasing the levels of omega 3s in kids 12 years old and below with ADHD, whose levels are below normal, by giving them fish oil supplements have shown improvement in behavior, reduction in hyperactivity, and a boost in attention.
• Fish oil, which is commonly used to treat depression in adults, also help reduce the symptoms of depressed 6- to 12-year.
• A diet rich in omega 3 reduces the risk of developing type 2 diabetes of kids who are predisposed to developing the disease.
• A small study has shown that omega 3 may help reduce the swelling of the airways and kids with asthma who took fish oil displayed fewer symptoms.  Although other studies have not proven that omega 3s can be used for the treatment of asthma.

Again, a lot of studies about omega 3 are still not conclusive and more research is needed to fully understand how omega 3 can be beneficial to our health.

Omega 3 For Young Adults

Young adults are relatively healthy compared to other age groups, but thinking ahead health-wise is always a good idea.

• Taking fatty fish, particularly fish oil, whether from food or supplements improves cardiovascular health. There is a lower rate of and a reduced risk of death from cardiovascular disease for young adults who take a standard dose (one gram) of omega 3 from fish oil.
• There is promising evidence from studies of people who take higher doses of omega 3 having lower levels of certain cancers, like cancers of the breast, ovaries, prostate, esophagus, and colon among others.
• With regards to depression and other psychiatric conditions, omega 3s may also have beneficial effects on brain chemistry. Lower than normal levels of omega 3s have been linked to higher incidences of depression, in comparison with populations with healthier diets. Some studies have shown that fish oil boosts the effectiveness of antidepressants. Others show that omega 3s also help with schizophrenia and bipolar disorder.

The benefits of omega 3s to other health conditions are still being studied.

Omega 3 For the Middle-aged and the Old

People from this age group get the most benefits from omega 3s, especially since the risks for serious health conditions are higher for these people.

• The benefits from omega 3s for cardiovascular health are enormous.  It has been shown that omega 3s help keep the heart rhythm steady.  In healthy people, omega 3s help prevent cardiovascular diseases.  Those with heart disease, on the other hand, have a reduced risk of complications and death.  Fish oil, for example, can reduce the risk of heart-related death in people who have had heart attacks, slow down arteriosclerosis, and lower the risk of strokes.
• DHA and EPA, in particular, decrease triglyceride levels by 20% to 50%.  The effectiveness depends on the dosage of omega 3s taken in, which should be recommended by a doctor.
• People with hypertension may have improved blood pressure levels from fish oil intake.
• Some studies have shown that high doses of omega 3 from fish oil may reduce some symptoms of rheumatoid arthritis, including morning stiffness and pain.  Taking high doses of omega 3 should always be doctor-supervised.
• Fish oil combined with calcium and primrose oil increase bone density and, therefore, may also be beneficial to people with osteoporosis.
• There is some evidence that older people may prevent memory loss and reduce the risk of dementia by having diets that are high in omega 3s.

Getting more omega 3

The best way to get omega 3s is to improve your diet.

There are many natural sources of omega 3s.  DHA and EPA can be derived from fatty fish and krill oil.  ALA is the fatty acid in plants and is broken down in the body into DHA and EPA.  Some plant sources are flax, olive oil, and certain leafy greens, but they are not as effective.  Food products that contain algae oil are also good sources of DHA.

Children and pregnant and breastfeeding women should get their omega 3s from smaller fatty fish, like salmon and trout, and should only consume a maximum of 12 ounces a week.  They should be careful of toxin build up from the consumption of some seafood like shark, swordfish, and tilefish.

Omega 3 supplements and omega 3-fortified foods, such as certain milk products, juices, eggs, cooking oils, and breads, are also good options.

Supplements are beneficial especially for people who are not getting enough omega 3s from their diets.  Omega 3 supplements are also safe, but people who have bleeding disorders or are on medication that affects bleeding should always consult a doctor first before taking any.  For children, supplements are also safe and beneficial, but it is important that the dosage given is recommended by a doctor.

Omega 3 Is Not an Alternative Medicine

Omega 3 fatty acids are actually a complementary treatment, rather than an alternative treatment.  They are most effective when working hand in hand with traditional medicine.  Omega 3s are not replacements; but they often amplify the effects of prescription drugs which may allow you to take them in lower doses.

The intake of omega 3s as an alternative medicine should always be supervised by a doctor.  How they are used and in what quantities are dependent on your overall health condition, especially if you have any predisposition to or already have certain medical problems.

The potential benefits of omega 3s certainly outweigh the low risks and getting more of them from our diet or from supplements, like an extra gram of fish oil, should not pose any problems.

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Omega 3 fatty acids are beneficial to our health in many ways.  Studies have shown that conditions like rheumatoid arthritis, depression, heart disease, and high cholesterol levels, among many others, benefit from the intake of omega 3s.  Here are the omega 3 basics you need to know.

Essential Facts About Essential Fatty Acids

• Omega 3 fatty acids are essential fatty acids that are used by the body for proper functioning.  These fatty acids, like DHA, EPA, and ALA, are not naturally produced by the body or are converted inefficiently from ALA to EPA and DHA, but they can be derived from our diet.
• The health benefits we can derive from the intake of omega 3s include reducing inflammation (in blood vessels, joints, etc.), thinning the blood, and aiding in cell function.
• Among the several types of omega 3 fatty acids, the crucial ones are DHA and EPA.  The primary sources for these are certain fatty fish and fish oil.  DHA may also be derived from algae oil.  ALA is found in plants, like flaxseed, and is partially converted in the body into DHA and EPA.
• Some evidence has shown that DHA and EPA have better established health benefits compared to ALA, which is mainly a source of energy.

Essential Benefits

• Omega 3 fatty acids from fish oil can lower blood pressure and triglyceride levels, to as much as 50%.
• Omega 3 fatty acids reduce the risk of heart disease.  People who have had a heart attack also reduce their risk of a repeat when they take omega 3 supplements.  Fish oil may reduce arrhythmia and eating fish at least once a week also decreases the risk of a stroke.
• Omega 3s have been shown to have an anti-inflammatory effect, reducing stiffness and joint pain in people with rheumatoid arthritis.  They also amplify the effects of anti-inflammatory medicine.
• Studies have shown that populations with higher omega 3s in their diets have lower incidences of depression.  Fish oil may reduce the depressive symptoms of people with bipolar disorder and may also boost the effectiveness of antidepressants.
• Pregnant women who take DHA and EPA supplements boost the development of their babies, especially their visual and neurological development.
• Omega 3s from food or supplements have been shown to improve bone density, which may alleviate some symptoms of osteoporosis.
• Fish oil may help improve lung function of people who suffer from asthma.
• Some studies suggest that fish oil may reduce the symptoms of ADHD in young children and improve their cognitive development.
• Preliminary research has suggested that omega 3s have the potential to help protect against Alzheimer’s disease and dementia.
• Although still under study, omega 3s may also have the potential to benefit other medical conditions like Crohn’s disease, lupus, some cancers, kidney damage from diabetes, obesity, skin conditions, and painful periods.

The Facts about Omega 6

• Omega 6 is another fatty acid that is important to balance out the intake of omega 3.  Primary sources for omega 6 include many oils, meats, and processed foods.
• It has been argued that an imbalance in the intake of omega 6 and omega 3, with the balance tipping towards omega 6 intake, may cause disease.  On the other hand, other experts believe that this imbalance is insignificant and that omega 6 fatty acids also have the potential to provide a lot of health benefits that should be looked into further.
• Although not all experts agree on whether or not the omega 3 to omega 6 ratio is important, it is widely accepted that an increase of omega 3 fatty acids in your diet can only benefit you.

Essential Sources

• It is still always better to derive your omega 3 fatty acids from natural food sources instead of supplements.
• The best sources of DHA and EPA are anchovies, bluefish, wild salmon, sardines, herring, mackerel, sturgeon, tuna, and lake trout.  Having fish in your weekly diet at least twice is recommended.
• ALA, on the other hand, can be derived from walnuts, flax and flaxseed oil, olive oil, soybean oil, and canola oil.
• Keep in mind that some sources of omega 3 fatty acids, like oils and nuts, while being beneficial to your health in some ways, should still be taken in moderation because they are high in calories too.

Essential Supplements

• The best DHA and EPA omega 3 fatty acid supplement is krill oil and fish oil.  DHA can also be derived from algae oil supplements.  ALA, which can be derived from plant-based supplements, does not show to provide the same health benefits.
• A healthy dose of DHA and EPA from fish oil is 1 gram daily.  With a doctor’s supervision, the dosage can be increased for people with certain medical conditions.  High doses of omega 3, particularly EPA, may also increase the risk of bleeding, especially in people with bleeding conditions.  Again, doctor supervision is required.
• Indigestion and gas are common side effects of fish oil; supplements with an enteric coating might alleviate these symptoms.

Essential Tips

• While fish are the best sources of omega 3 fatty acids, you should also be aware that some types of fish have contaminants in them and should be avoided, especially by children and pregnant women.  Wild swordfish, tilefish, and shark are likely to have high levels of mercury and other toxins.  Contaminants may also be present in farm-raised fish.  If you do want to have these fish in your diet, a maximum of 7 ounces a week is safe.
• Free-range poultry and beef are also great sources of omega 3 fatty acids, and are better choices than the grain-fed variety.
• It always wise to consult with your doctor, especially with regards to taking supplements.  Depending on your overall health condition, he would be the best person to recommend the correct daily dosage for you.  This is especially important for children and pregnant and breastfeeding women.

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We often think that what we eat is enough to keep us living a healthy lifestyle. What we don’t know is that many adults lack seven essential nutrients, from calcium to fiber. Other people may be missing even more. We often resort to supplements to remedy this, but food can actually be the best solution to this problem.

Calcium:  A nutrient needed for muscle and bone development and more

It is wrong to think that as we grow up, we don’t need calcium anymore. It is true that developing bones need calcium, but it doesn’t stop there because maintaining a strong skeleton for life also requires calcium. Calcium also has a very important role in normalizing heart rhythms, blood clotting and muscular functions. Successful weight control and lower blood pressure can both be linked to adequate calcium intake.

Here are your daily calcium needs according to age:

• 1,000 milligrams – 19-50 year olds
• 1,200 milligrams – 51 years and up

Most people need only to include three servings of dairy food items a day in their balanced diet to meet their calcium requirements. Since calcium is best absorbed in the presence of lactose and natural milk sugar, then it is wise to try to get calcium from dairy foods.

Here are foods that provide 300 milligrams of calcium per serving:

• Milk/Yogurt (8 ounces)
• Calcium enriched orange juice (8 ounces)
• Hard cheese (1.5 ounces)
• Fortified soy beverage (8 ounces)

Other than just calcium, dairy foods and soy also contain magnesium while orange juice supplies you with potassium.

Fiber:  Total Health Requirement

Regular bowel movements owe their regularity to fiber which also prevents other intestinal problems including an intestinal inflammation known as diverticular disease. Fiber is also good in promoting overall health. It also prevents the development of chronic conditions like heart disease, cancer, and type 2 diabetes; and because it is filling and low in calories, it can help in weight management.

Fiber requirements are based on the required calorie intake. This is the reason why men and women have different fiber needs and why the requirement decreases with age.

• 38 grams – Men, 19-50 years old
• 30 grams – Men, 51 years and up
• 25 grams – Women, 19-50 years old
• 21 grams – Women, 51 years and up

The reason why people don’t get enough beneficial fiber in their diets is the lack of plant foods as well as whole grains.

Here are means of boosting your fiber intake:

• Choose whole grain crackers, vegetables or popcorn over cookies, candy and chips.
• Opt for breads that contain whole grains and cereals. Whole wheat pasta, other whole grains like quinoa, millet, barley, cracked wheat, and wild rice are also good sources of fiber.
• Check the nutrition facts and choose breads with more than three grams of fiber per slice as well as cereals with five or more grams of fiber per serving.
• Bean-based soups such as lentil or black bean are good meal starters. To fiber-boost other recipes, also add canned, rinsed chick peas to salads, soups, egg, and pasta dishes.
• Make fruits, vegetables and whole grains a part of every meal.

Other than just fiber, fresh and lightly processed fruits, vegetables, and beans are also a good source of potassium, while beans are also rich in magnesium.

Magnesium:  Immunity booster, Bone Nutrient and more

Many physiological functions require magnesium to work properly. Bone strength, nerve integrity, muscle normalcy, heart function, and peak immunity are all dependent on magnesium.

Your daily requirements for magnesium are as follows:

• 400 milligrams – Men, 19-30 years old
• 420 milligrams – Men, 31 years and up
• 310 milligrams – Women, 19-30 years old
• 320 milligrams – Women, 31 years and up

Your can satisfy your magnesium requirements through the following:

• Magnesium can be found in whole grains, quinoa, and bulgur
• Pumpkin seeds are also magnesium rich
• Top your cereal or low-fat frozen yogurt with slivered almonds
• Substitute your protein from meat with legumes like black beans, white beans or soy a few times each week.
• Have three servings of low fat dairy foods each day.

Other than just magnesium, quinoa and cracked wheat contain helpful fiber. Almonds are also very rich in vitamin E and calcium. Milk is also a viable source of calcium.

Vitamin E:  Your Free Radical Destroyer

There is a misconception that we should stay away from fat; this misconception often keeps us from getting the vitamin E that we need. This vitamin, which is found in fatty foods like nuts, seeds, and oils, is a very good antioxidant. It works by destroying free radicals which are unstable oxygen molecules that result from normal metabolism and other things like exposure to air pollution, cigarette smoke, and strong UV rays.

The desire to loose weight keeps people from eating healthy high-fat foods, and hence, keeps people away from vitamin E. Vitamin E can be very easy to acquire – an ounce of sunflower seeds supplies most (2/3) of an adults daily need for the vitamin, or an ounce of almonds provides for half of this need.

Being a complex nutrient, there are 8 kinds of vitamin E, alpha-tocopherol vitamin E (AT) being the most useful of these types. Anybody above the age of 19 requires 15 milligrams of AT every day.

Here are ways to get the Vitamin E that you need:

• Make sunflower seeds and almonds a part of your snack pack or you may also add these to salads, steamed vegetables, and cooked whole grains.
• Indulge in a nut-butter spread over some whole grain bread.
• When cooking, replace your corn or vegetable oil with sunflower or safflower oil.
• Make a rich delicious smoothie with low fat milk, honey, and an ounce of toasted, slivered almonds, all incorporated together in a blender.
• Go for vitamin E fortified, ready to eat, whole grain cereals.

Vitamin E is not the only nutrient that you can get from the above foods, whole grains also supply fiber, sunflower seeds contain magnesium and fiber, and milk is a rich source of calcium.

Vitamin C:  Vital Immune System Booster

Although vitamin C is not solely responsible for a healthy immune system, it is known to help the body combat germs and prevent cancer. It has to be noted, however, that cancer prevention through a proper diet focuses on consuming various types of food items containing different nutrients and not only vitamin C. What we already know about vitamin C tells us that this nutrient is vital for healthy connective tissue because it is important in the production of collagen which is a component of muscles, skin, and bones. Vitamin C can also help prevent cellular damage because like vitamin E, it is also an antioxidant.

Your vitamin C daily requirements are as follows:

• 90 milligrams – Men, 19 years old and up
• 75 milligrams – Women, 19 years old and up

Vitamin C cannot be stored by the body, neither can it be produced naturally in your body, hence, it is essential that it is taken in every day. Here are some vitamin C rich foods that you may include in your diet:

• sweet red pepper (raw) – ½ cup = 142 milligrams
• medium kiwi – 70 milligrams
• orange juice – 6 ounces – 61-93 milligrams
• strawberries (raw) – ½ cup = 49 milligrams
• cantaloupe (medium) – ¼ of the whole = 47 milligrams
• broccoli (cooked) – ¼ cup = 51 milligrams

Other than just vitamin C, these foods also provide potassium and fiber. Carotenoids can also be found in sweet red pepper and cantaloupe. Vitamin C consumption also helps in the absorption of iron from plant foods and iron-fortified grains.

Vitamin A and Carotenoids:  Bright-eye nutrients

Normal vision, gene expression, tissue growth, and proper immune function are physiological processes requiring vitamin A. This vitamin has two kinds; retinol which is readily used by the body, and carotenoids, which are raw materials that the body converts into vitamin A. Retinol is a normal part of the American diet, unlike carotenoids which are consumed at low levels.

There is no daily requirement for carotenoids; however, it is wise to have foods rich in this nutrient in your every day diet. We can easily tell which food produce contain carotenoids, these are the ones that have bright colors, like the following:

• carrots
• sweet potato
• pumpkin
• spinach
• cantaloupe
• sweet pepper
• broccoli

These same food items are also rich in fiber and potassium; spinach contains vitamin C and E, and broccoli contains vitamin C.

Potassium:  For Healthy Nerves and Muscles

Every single cell in our body contains potassium. Muscles require potassium to contract normally, and so do nerves, for normal impulse transmission, and fluid balance in general. This nutrient is required for energy production and also helps in promoting strong bones. High blood pressure that comes with age can be avoided with ample potassium intake. All of us above 19 years of age require 4,700 milligrams of potassium every day.

It is wise to consult your doctor if you already suffer from high blood pressure because some medications taken for this condition function as diuretics and causes the body to lose potassium, hence, increasing your potassium needs.

Below are foods that are packed with potassium for your daily needs:

• white beans (canned) – 1 cup = 1,189 milligrams
• spinach (cooked) – 1 cup = 839 milligrams
• sweet potato (cooked) – medium sized = 694 milligrams
• fat-free yogurt – 1 cup = 579 milligrams
• orange juice – 1 cup = 496 milligrams
• broccoli (cooked) = 1 cup = 457 milligrams
• cantaloupe – 1 cup = 431 milligrams

Other nutrients that may be supplied by these foods are magnesium and fiber from beans, fiber and carotenoids from sweet potato, broccoli, and cantaloupe, and calcium from yogurt.

Who are those who would need more nutrients than normally required?

Pregnancy increases the nutrient requirements of women, so those in the childbearing age should stock up on two important nutrients to prepare themselves for motherhood.

Folic Acid

Folic acid which is the synthetic form of the B vitamin, folate, helps protect the baby against neural tube defects and also cleft lip or palate during the first trimester. Women should try their very best to acquire the required 400 micrograms of folic acid every day, whether from food supplements or food items that are rich in folate. Since this nutrient is involved in cell production and the prevention of certain types of anemia, folate is just as important for the remaining trimesters of the pregnancy. Even when folic acid is easily absorbed by the body compared to the naturally occurring folate, consumption of folate rich foods is still advisable.

Here are some foods fortified with folic acid:

• ready-to-eat breakfast cereals – 1 ounce = 100-400 micrograms folic acid
• enriched spaghetti (cooked) – 1 cup = 80 micrograms folic acid
• enriched bread – 2 slices = 34 micrograms folic acid

Here also are some folate-rich foods:

• lentils (cooked) – 1 cup = 358 micrograms folate
• spinach (cooked) – 1 cup = 263 micrograms folate
• broccoli (cooked) – 1 cup = 168 micrograms folate
• orange juice – 1 cup = 110 micrograms folate

Iron

Iron is vital in the transportation of oxygen to the cells and tissues of the body. Before pregnancy, women should consume adequate iron, and even during pregnancy, because iron is depleted at this stage and may cause iron-deficiency anemia in mothers.

Heme-iron, the highly absorbable form of the nutrient found in animal foods should be consumed by pregnant women in ample amounts. They should also consider having iron-rich plant foods and iron-fortified foods in their diet. This, however, should be accompanied with Vitamin C because this nutrient helps in the absorption of heme-iron. For women ages 19-50, they should consume about 18 milligrams of iron daily, while pregnant women should get 27 milligrams a day.

Here are some sources of heme-iron:

• beef (cooked) – 3 ounces = 3 milligrams
• turkey (cooked) – 3 ounces = 2 milligrams
• light chicken meat (cooked) – 3 ounces = 1 milligram

Sources of non-heme iron:

• whole grain total cereal – ¾ cup = 22 milligrams
• fortified instant oatmeal – 1 cup = 10 milligrams
• soybeans (cooked) – 1 cup = 8 milligrams
• kidney beans (boiled) – 1 cup = 5 milligrams

Vitamin D

As we grow old, our nutrient needs also vary. Like people with a dark complexion and those who are not exposed to sunlight that much, older adults may lack Vitamin D. This vitamin is quite unique in that its production is initiated by the skin’s normal response to sunlight, hence, those who avoid the sun may not have enough vitamin D in their bodies. Those who have higher melanin levels in their skin are also prone to vitamin D deficiency because their dark complexion acts as a natural sunscreen. In the same manner, older adults are unable to normally produce vitamin D and are most likely deficient of this nutrient.

Age is very important in this case because vitamin D needs increase to twice the requirement after the age of 51. At this age, one needs to have 400 international units (IU) of vitamin D a day which is equal to four glasses of milk. After the 70th year, we need to consume 600 IU of vitamin D per day.

The problem gets even worse because most foods are not good sources of vitamin D. A possible solution to this problem is to consume foods that are fortified with the nutrient like milk, breakfast cereals, and food supplements. These items, working hand in hand, may give you the vitamin D that your body requires.

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It makes no difference whether you’re an amateur or a professional athlete. Anybody who exercises or plays sport is at risk of injury. In fact, you can do yourself as much harm going for a half hearted jog around the block as running a marathon.

“Exercise is only effective if done correctly,” says Andrew Thomas, MCSP, Chartered Physiologist at the East Midlands Physiotherapy Clinic. “The most common types of injury occur for very obvious reasons – over exertion, wearing the wrong footwear and not warming up properly.”

Thomas says knee and back injuries top the complaints list, followed by lower leg problems, and foot and ankle strains. “Men are more at risk from fractures and broken limbs, mainly because they play more rough sports such as football and rugby. Men are also likely to have a more testosterone-driven, aggressive attitude, which doesn’t help. Women though are more predisposed to certain types of injury. Female runners, because they have wider hips and more angular thigh bones, are prone to knee problems. Women are also at greater risk of premature osteoporosis, as a result of depleted estrogen levels caused by over exercising when young.”

“There are two main types of injury,” explains Dr Richard Budget, at the British Olympic Medical Center, Northwick Park Hospital, Harrow, Middlesex. “One is overuse injury, caused by repetitive strain, and the other is an acute traumatic injury, where you either collide with or crash into someone, or break a leg. This is caused through plain bad luck.”

Dr Budget adds, “Traumatic injuries are more common in contact sports whereas with non-contact sports, such as tennis or rowing, you’re more at risk from overuse injuries. Also, doing too much exercise too quickly means your body doesn’t have time to repair itself. This causes soft tissue dam­age to the muscles, tendons or ligaments. In extreme cases it can actually cause tiny stress fractures to the bone itself.”

While a small amount of wear and tear each time you exercise is normal, as long as you give yourself enough time to recover, the body recuperates. Problems occur if you push yourself beyond a certain limit, by working too hard, doing the exercises incorrectly, or by using exercise equipment or machines wrongly, so that you end up straining the body in an unnatural way.

Exercising Safely

Just in case you’re wondering whether it’s safe ever to set foot in the gym again, the good news is that most sports injuries are relatively easy to avoid. If you want to get fit and toned without putting yourself at risk, John McCarthy, Exercise Physiologist at the National Institute of Sports Medicine, London, recommends these guidelines:

• Warm up before exercise
  Always spend 10 to 15 minutes warming up before you start exercising. This is very important, whether you’re going to the gym, doing aerobics, step, running, cycling, playing tennis, or taking that jog around the block.
  First, do some gentle exercises such as running, jogging, or walking on the spot. Or try a slower version of some of the exercises you plan to be doing. This increases your body temperature and helps your heart rate to adjust. It also warms and loosens your muscles, and makes them more flexible and ready for exercise.
  Once you feel yourself breaking out in a mild sweat, follow this up with a few stretches, concentrating on the muscles and joints you will be using. For example, if you are about to go running, or do a series of leg exercises, then you should do some leg, back and ankle stretches.
• Warm down
  A warm down routine, lasting 5 to 10 minutes, is important at the end of every exercise session. Either jog slowly on the spot, or simply slow down the exercises you are doing, until your heart rate returns to its normal resting rate. Finish off with specific stretches of all the areas you have worked. This helps to disperse the build-up of lactic acid in the muscles, which can occur with vigorous exercise. (Lactic acid is a waste product created by aerobic activity, and causes aches and pains if it is not cleared.)

Warm Up/Wamp Down Exercises

Perform the set of exercises below to help you warm up and warm down. When warming down, hold the positions for slightly longer – about 20 to30 seconds. Always spend 5 to 10 minutes on general aerobic exercises first (for example, slow jogging or brisk walking) to warm your muscles before stretching.

1. The Hamstring Stretch
   Stand on your left leg, with your knee slightly bent. Place your right leg about a foot behind you. Gently move your weight onto your front leg so you feel a stretch all the way down the back of the right leg and hold for a count of 15. Keep your pelvis as vertical as you can. Do 3 on each leg.
2. The Quadriceps Stretch
   Stand on your left leg and support yourself against a wall or item of furniture with your left hand. Keep your left knee soft, and grasp your right foot with your right hand. Keeping your knees together, pull your right foot up towards your bottom. Again, tilt your pelvis under you. Repeat and then change legs.
3. The Side Stretch
   Stand with your legs a little wider than hip-width apart, knees soft. Using your abdominal muscles to protect your back, place one hand on your hip, and bend to the left until you feel a stretch along your right side. Keep your body in line with your feet. Increase the stretch by putting your hands by your ears. Change sides and repeat.
4. The Back Stretch
   Stand with your legs slightly more than hip-width apart, knees soft and your back slightly arched. Link your fingers together, palms facing you, and raise them forwards to shoulder height. Feel a really good stretch between your shoulder blades as you extend your arms in front of you. Repeat twice more.
5. The Cat Stretch
   Kneel with your hands directly beneath your shoulders, fingers pointing forwards and splayed. Now arch your back towards the floor and hold for 30 seconds, then slowly arch your back upwards, pulling in the abdominal muscles. Repeat 3 times.

The Good Exercise Guide

• Choose the type of exercise that’s right for your body
  Lots of injuries occur by not taking into account existing weaknesses. For instance, if you already have weak knees, it’s probably not a good idea to go jogging everyday. Far better to start off using a Stairmaster at the gym for the same effect without punishing your joints. If your shoulders aren’t strong, be careful when using weights in an upper body workout, or you could end up with bursitis (inflam­mation of the tissues around the shoulders).
• Have a professional fitness assessment
  Have an assessment before you embark on a new exercise program, especially if it’s been a while since you last exercised. This will ensure that you are working at the right level for fitness without injury.
• Choose a workout or sport that matches your needs and fitness levels
  Don’t attempt to do an exercise class that’s too difficult for you. If you haven’t been near a gym for ages – or ever – always start with beginners’ classes. It’s better to build up your fitness levels gradually rather than risk injuring yourself. It’s also a good idea to exercise different parts of your body on alternate days. For instance, if you do upper body work one day, do lower body exercises the next. This gives your muscles a chance to recuperate. Don’t do more sessions than recommended in your fitness assessment.
• Choose an exercise that you enjoy
  Otherwise it will just feel like a chore and trying to keep motivated will make you feel more stressed. For instance, if you want strong, lean arms but you hate doing weights, opt for swimming instead.
• Wear comfortable clothes and shoes
  It’s vital that you wear the right type of shoes for the exercise you are doing (for instance, running shoes, tennis shoes, etc) – otherwise you risk developing shin splints (pain in the shin area) or strained ankles. Clothes should be comfortable and not so tight that they restrict movement. Get good quality sportswear from Fun Outdoor Sports store.
• Drink plenty of water
  Drink water – lukewarm, not cold – before, during and after exercise, so that you don’t get dehydrated.
• Don’t overdo it
  • No matter how keen you are to get fit, don’t be tempted to over exercise to make up for months of inactivity. Doing too much too soon can cause pulled tendons and ligaments, and in some cases, small but painful stress fractures that can put you out of action for weeks.
  • Always listen to your body and stop exercising at the first sign of pain. Some muscle soreness is normal when you first start, but if it is concen­trated in one area and doesn’t go after a few days, it could be a sign of injury.
  • Stop exercising if you feel dizzy, nauseous, extremely breathless, or have pain in your chest. Check with your doctor.
  • Remember your weaknesses: if your shoulders are not your strong point be careful when using weights in an upper‑body workout.

Eat A Healthy Diet

There’s no point trying to get fit if the rest of your lifestyle is unhealthy. In order to exercise more efficiently, it’s important that you provide your body with the right ‘fuel’ to give energy. Ideally, you should eat plenty of highly nutritious foods such as fresh fruit and vegetables, wholegrains, pulses, lean meat, poultry, pasta (prefer­ably wholegrain) and rice. These foods will not only provide you with more essential vitamins and minerals, they are also easier to digest than stodgy, processed, fatty foods.

Avoid too many stimulants such as tea, coffee, alcohol and fizzy drinks, which will leave you jittery and dehydrated. If you are planning on exercising, always make sure you have eaten something earlier on – and whatever you do, don’t skip breakfast. The idea is to eat ‘little and often’ and preferably not last thing at night.

Top Causes Of Injury

The recent findings at the East Midlands Physio­therapy Clinic, which specializes in sports injuries, show that the commonest causes of injury are:

1. Exercising too much, too fast and with too much force.
2. Wrong footwear – this causes the most athletic injuries.
3. Poor exercise techniques which stress the muscles and ligaments.
4. Spending hardly any, or no, time warming up and warming down.
5. Body type – 10% of injuries, especially in runners, are caused by underly­ing physical weaknesses such as weak knees.

Emergency Tactics

If you find yourself in a situation where a sports injury has occurred, you should always seek a proper medical checkup, preferably at a sports clinic (all good health clubs have information on those nearest to you, or ask your GP to refer you to one on the NHS). Conventional treatment is based on an orthodox medical assessment, followed by medication (e.g. painkillers and/or antibiotics) and remedial physiotherapy (e.g. mobilization exercises).

The standard ‘immediate’ emergency procedure for injuries is a well established technique called R.I.C.E. The first thing you do with any injury, particularly a ‘traumatic’ one, is the following – Rest, Ice, Compression and Elevation. This must be done in the first 24 to 48 hours after an injury to help the healing process.

REST – resting an injured muscle or ligament helps to control internal bleeding.

ICE – apply ice to the area, through a cloth, for about 15 minutes and repeat several times over 72 hours. The cold­ness of the ice helps to numb the area and acts as a painkiller. It also constricts blood vessels and reduces inflammation.

COMPRESS – apply a compress or an elastic bandage for support and to stem further internal bleeding and swelling.

ELEVATE – for an arm or leg with a strain or sprain, lie down and elevate the injured part above heart level, at an angle of 20 to 30 degrees. This helps to drain the blood and excess fluid, and reduce swelling.

This R.I.C.E procedure should help reduce any swelling within 24 to 48 hours, after which you should continue to rest until there is a total recovery. The muscle or lig­ament will probably feel quite sore for a couple of weeks, during which time you should not exercise. On average it takes about 4 to 6 weeks to recover from standard injuries. During this time it’s best to rest as much as possible.

Never underestimate an injury – it’s wise to consult a doctor, or follow the emergency procedure R.I.C.E above.

Natural Remedies To Boost Recovery From Injury

Natural remedies can help boost the healing process by increasing the circulation, and reducing pain and inflammation caused by sprains, ruptures and strains of the muscles and joints. Keep a few basic natural remedies in your first aid kit.

Homeopathy

Muscle soreness, swelling – Rhus tox 6c (this is a well established remedy for muscle sprains and strains). It is also useful for over exertion. Take as directed.

Bruises, swellings, cramps – Arnica cream (apply externally about 3 to 4 times a day) or take one 6c tablet, 3 to 5 times a day. This is the very best natural first aid remedy. The tablets are also very effective if the injury is accompanied by shock.

Injury to the connective tissues – Ruta grav 6c for bruises to the shinbone, kneecap or elbow. Take as directed.

Broken bones – Symphytum 6c (prepared from comfrey). Take as directed.

Aromatherapy

Bruises, cuts, grazes – Lavender oil (applied neat, or used in the bath). It helps heal bruises and minor cuts by stimulating the cells to regene­rate and reducing inflammation. It also has analgesic and antiseptic properties.

Cuts and grazes – Tea tree oil (diluted in carrier oil or a few drops of water). Tea tree is a natural antiseptic.

Herbal Medicine

Wounds, cuts, grazes, blisters – Calendula cream (also available in homeopathic tablets). While it’s more practical to use a herbal cream or tablets, you can also make a decoction, or herbal tea, using dried calendula flowers steeped in hot water (for 10 to 20 minutes). When cool, use to bathe the wound.

Broken bones, injured muscles – Comfrey. To make a poultice, mix 9 g of powdered root with 3fl oz of hot water. Stir into a paste and cool. Apply to the affected area and cover with a piece of sterile gauze or cloth. Secure with a bandage and leave for a few hours.

Bruises, swellings – Hypercal (a mixture of hypericum and calendula), which is available from most health stores.

The Expert’s Choice

Jayne Goddard, President of the Complementary Medical Association says, “Always have an injury checked out first, especially if it’s to do with the eyes or head. Natural remedies can help boost the healing process by increasing the circu­lation and reducing pain and inflammation caused by sprains, ruptures and muscle and joint strain. They’re easy to use and effective for all sorts of injuries. I’d recom­mend keeping a few basics in your first aid kit. As well as working on physical symptoms, some remedies also have an effect on the psyche. You can use Arnica tablets and cream, for the mental shock of a sudden injury and the physical trauma. The smell of lavender oil, too, has a wonderfully, soothing effect on the mind in these circumstances.”

Acupressure practi­tioner, Tarpin Williams claims the therapy can help recovery, often with remarkable effects on overall wellbeing. “I believe many sports injuries occur as a result of weaknesses in the body which have never been properly addressed. They may have been caused by a childhood bump or fall, and a person may have developed a ‘compensation system’ to accommodate for discomfort. Orthodox techniques tend to focus only on the affected area. Yet a knee problem is nearly always a result of weakness in the spine which needs attention first. Emotions play an important role too. Mental tension is nearly always reflected in the muscles. I locate these ‘blocked’ areas of energy and release tension so the whole body functions as it was originally designed to.”

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