Recommended Forms Of Exercise For Older People

Exercise is one of the keys to living a quality life as we age. There are no official fitness guidelines for older adults, but the basic exercises for seniors are the same at every age. If you need tricks and tips about exercise for older adults, we have listed some out below for you.

Aerobic Exercise:

From walking, dancing, biking to swimming, aerobic exercise stimulates the heart rate and breathing rate. Not only good for fitness, but it also helps for both physical and emotional health. Another good thing about aerobic exercise is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise.

Resistance Exercise:

You can have your resistance exercise either from the comfort of your home or by hitting the gym. You should consider tubing if you are looking for a simple but effective resistance exercise at home. You can do a lot of different exercises with tubing as it is versatile. You can start with a set of four for about, they come in colors to denote the tension. If you order them, make sure to order the strap that allows you to attach the tube to a door, and if you want to work your legs, ask for leg straps.

Flexibility Exercise: 

Though it may not sound as exciting as a six-pack, flexibility is key to feeling mobile, agile, and strong in our bodies. Stretching—especially when paired with deep breathing, like in yoga—promotes both greater range of motion (your joints’ abilities to move to their fullest potential) and extensibility (how well your muscles and connective tissues allow those joints to move). Plus, yes, it also strengthens your muscles.

Balance exercise:

We recommend some or all of these exercises every day for the best results. It is advisable to also have someone nearby for support if you have concerns about falling over. You should also speak with your doctor before doing these exercises if you have a balance disturbance or are concerned about whether it is safe for you to do them.

Walk a straight line: Use a string lie on the floor like floor tiles and try to walk along with it. What you are trying to do is to land one foot in front of the other heel first. Try with arms extended out and then relaxed at your sides. As you get better with this, you can move on to walking forward to one end and then back to the other. Do this 10 times.

Stork: Stand on one leg, keep your arms at your side with your shoulders relaxed, and try to balance for 30 seconds. Repeat one to two times with each leg every day. You can increase the minutes as the weeks go by. Also, make it more challenging by trying to swing your arms like you’re running. That will throw you slightly off balance and you will need to make corrections to maintain your balance. This is good for your core and abdominal muscle groups that are involved in balancing. Another way to make it more challenging is to hold bottles of water in each hand.

Nose toucher: Stand with your right leg approximately 24 inches in front of your left, bend your knees slightly, and try to touch your nose with your finger. The more in line your feet are with each other the more challenging this will be. Once you can do it well with either leg in front of the other, try this exercise with your eyes closed.

Sit-stands: Sit on the edge of a sturdy chair and try to stand up without swinging your arms forward, and then sit back down very slowly. Repeat 10 times. If you need help, go ahead and let your arms reach forward for balance, but then over time, try to do them without the assistance of your arms.

Marching: For this, you will need a strong chair for balance. Lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. As you master this, you can move to touch the chair with one finger for balance and then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between the left and right leg instead of one set with one leg.

Side leg raises: Hold on to a sturdy chair for balance and lift your right leg out to the side. The left knee can be bent slightly. Repeat 10-15 times with the right leg then do the left leg. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

Heel raises: Hold on to a sturdy chair for balance and rise up on to your tippy toes. Repeat 10-15 times. You can progress to touching the chair with one finger for balance, then eventually no holding at all, and finally with your eyes closed.

Step-ups: Stand in front of a staircase and step up with your right foot, then up with your left, then back down with your right, then back down with your left. Repeat 10 times. If you need a little support, hold on gently to the railing, or better yet, just touch the wall with your fingertip.

  

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How Heavy Drinking Damages The Body

There are several ways heavy drinking is affecting your body. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), heavy drinking is characterised as more than four or five drinks in a two-hour sitting.

From DNA to hormones, heavy drinking can alter your body’s biology in a big and detrimental way. Heavy drinking bouts Change Your DNA And Make You Crave More Alcohol

A study, published in December 2018 in the journal Alcoholism: Clinical & Experimental Research, identified two genes that are subject to change — one affecting the body’s biological clock and one regulating the stress response system. The study’s authors, from Rutgers University also found that the genetic changes in binge and heavy drinkers were associated with a higher desire for alcohol.

Increase the Risk of Cancer — Especially of the Head, Neck, Liver, and Breast

The National Cancer Institute (NCI) cites several studies that say heavy drinking increases chances of developing cancer.  A study published in August 2012 in the journal Annals of Oncology shows that your risk of cancer increases if you are a heavy drinker. A 2012 study published in October 2015 in the International Journal of Cancer also shows that over 5 percent of new cancer occurrences nearly 6 percent of all cancer deaths worldwide were estimated to be attributed to alcohol. According to the NCI. heavy drinkers are 5 times more likely than nondrinkers to contract esophageal cancer.

Affect Long-Term Memory and Brain Structure

Reports by the American Addiction Centers.  say that heavy drinkers over a long period of time stand the risk of long term problems with brain function as well as risk of changing the brain’s “hard wiring,” which can lead to cognitive problems even after sobriety is attained.

Cause Hormonal Disturbances

Binge drinking affects the body’s endocrine system according to research published in September 2013 in the journal Endocrine and Metabolism Clinics of North America. The study found that heavy drinking can disrupt communication between the nervous, endocrine, and immune systems with resultant effects like stress abnormalities, reproductive deficits, body growth defects, and immune dysfunction.

Change the Composition of Organisms in the Gut

Alcohol can interfere with the composition and function of microorganisms found in the body. A study published in 2015 in the journal Alcohol Research: Current Reviews found that chronic alcohol consumption can cause bacterial overgrowth and imbalances in the intestine. This can cause digestive issues like stomach pain, bloating, constipation, diarrhoea, and rosacea.

  

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The Health Benefits Of Listening To Music

Listening to music relieves stress. Songs have a way of reminding me of certain periods in my life. Tu Face’s African Queen always reminds me oof my first love.  James Arthur’s Roses remind me of being a struggling university student. Mohits’s songs from their glorious era remind me of my wide-eyed optimism as a teenager. Wande Coal’s Mushin to Mohits album reminds me of my rush to grow up, enter university and enjoy the rest of my life. Look at how that turned out.”

 

I’m sure this is the same for everyone — we all have songs that calm us, excite us, or remind us of certain periods in our lives. Perhaps when we were different people or when we had different dreams.

Scientists do not fully understand the effects of music on human beings. However, what they do know is that when we hear good music, the brain releases a chemical called dopamine, which positively affects our mood. It is, therefore, no surprise that songs we like can make us feel strong emotions such as joy, sadness, happiness, nostalgia etc.

Music helps with memory. This premise of emotions associated with music prompted researchers to postulate that music may possess the ability to affect our health and well being. While there is still ongoing research on the health benefits of a beautiful symphony, early results suggest that music may have some of the following benefits.

Music and Endurance
Music can be the difference between a boring work out session and an interesting one. Not only does it relieve boredom, but it also improves stamina and puts you in a better mood.

Picture yourself in the gym playing upbeat music [gbedu wey dey burst brain] while exercising. Not only does the tempo move you, it also adds a new twist to your work out session. Motivational or catchy music synchronised to your work out routine has been shown to have positive physical and psychological effects — you can bench press to Burna Boy’s Way Too Big, do push-ups when Zlatan says Gbe body eh, or even prove your gym haters wrong when Davido’s Fem starts to play. All these are satisfying and even encourages you to exercise harder and longer than your usual routine.

 

Music and Mood
Lights off, scented candles, soft music playing in the background. What does this remind you of?
Let’s flip it: Cold play’s Fix you, lonely nights and a fresh break-up? What does this remind you of?
Worship songs, a place of worship, and a charismatic religious leader. Any guesses?
Because of the chemicals released by our brains when we encounter different musical chords, music can greatly improve or reduce our mood depending on the context. Music can make you sad if you are happy and vice versa. In other cases, it could make someone who is happy happier and a sad person sadder. Alternatively, it could also be a trigger for nostalgia. So, scientists advice that the love song you currently share with your significant other that makes you so happy could one day be a source of sadness. Especially if you guys are no longer together.

Music and Memory
I can bet that no Nigerian can recite the multiplication table without singing it. Okay, what of Nigerian states and capital? Let’s try Rivers in Africa? Last one: spell hippopotamus without singing. I dare you.
Various studies have shown that when trying to learn new a language, groups which sang the phrases fared better than groups who tried to learn normally. There was more verbatim memory recall for the sing-song group than for the other group. This is because repetitive parts of a musical rhythm help the human brain form patterns that enhance recall. This improved memory recall through songs have been shown to be useful in the management of patients with Alzheimer’s disease and early onstage dementia.

Music and Stress and Anxiety
Listening to low tempo music such as classical music has been shown to reduce stress levels as they have a soothing effect on the body. Studies show that it reduces stress and anxiety in healthy people undergoing medical procedures such as surgery, dental appointment, or even routine check-ups. In some cases, while waiting for results of a test. I’m sure many people have a memory of listening to their favourite song, praying, and telling themselves to relax while waiting for the result of an HIV test.

  

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Why You Should Let That Fart Out Now

There are some healthy habits we tend to ignore because we think they are embarrassing, well, farting is part of it. Yes! Let that fart out! However, you might consider using a restroom and saving other innocent people from having to smell it.

 

When we take things in, we tend to swallow air. Also, during the process of digestion, our body releases some gases as a by-product. Burping and farting help release all this air and gas from our body.

 

According to a study published in the Journal of Gastroenterology and Hepatology, farting means an instant reduction of a swollen belly (caused by bloating), helping you feel much more comfortable.

Below are some reasons to let the fart out according to healthshots:

Reduces abdomen pain
When gas gets accumulated in your gut it puts pressure on the abdomen. Due to this you can have a swollen stomach and might even be in extreme pain. Passing gas can give you instant relief from such a situation. Do you know if you hold a fart in or are unable to fart, then the gas accumulated in your gut can also give you a severe headache?

Reduces bloating
Bloating is basically a mix of water and gas. It usually happens when you eat a large meal and don’t give it time to digest. Bloating won’t just give a swollen belly, but can also be very painful.

An indicator of food allergies
If you are allergic to a particular food, then you might experience more gas upon their consumption. So, if eating certain kinds of foods makes you gassy, then it could be your body’s way of saying that you must stay away from them.

Helps you detect problems with your colon health
If your fart has a very funky smell, you experience pain while farting, or if you are farting way too often—then it could be an indication that your gut isn’t functioning properly. This improper functioning can also lead to gastric issues and even constipation—which can be problematic in the longer run.

Helps in preventing illnesses
When we fart, we release some amount of hydrogen sulphide. According to studies, if you don’t fart then this gas keeps on accumulating inside your body and in severe cases can also lead to cell damage and heart problems, and even stroke.

So, do not be ashamed of releasing some gas, it is good for you.

  

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COVID 19: Vaccine Alone Cannot Stop Pandemic - WHO

The World Health Organization said yesterday  that a vaccine will be a “vital tool” in the global fight against the coronavirus, but it won’t end the Covid-19 pandemic on its own and there’s no guarantee scientists will find one. 

World leaders and the public must learn to manage the virus and make permanent adjustments to their daily lives to bring the virus down to low levels, WHO Director-General Tedros Adhanom Ghebreyesus said during a news conference from the agency’s Geneva headquarters.

 “At the same time, we will not, we cannot go back to the way things were.”

Throughout history, outbreaks and pandemics have changed economies and societies, he said.

“In particular, the Covid-19 pandemic has given new impetus to the need to accelerate efforts to respond to climate change,” he said. “The Covid-19 pandemic has given us a glimpse of our world as it could be: cleaner skies and rivers.”

 

The virus has infected more than 22.7 million people worldwide and killed at least 794,100 in more than seven months, according to data compiled by Johns Hopkins University. There are at least 30 potential vaccines currently in clinical trials, according to the WHO, but there is no guarantee they will be safe and effective, he said.

 

Even though human trials for potential vaccines are progressing, scientists say key questions remain. Covid-19 was discovered in December. While numerous research papers and studies have been produced on the virus, scientists still don’t fully understand how it affects the body or how well someone is protected from reinfection after recovering.

 

Earlier this month, Tedros said there was no “silver bullet” to the coronavirus and “there might never be.”

He said world leaders can stop new outbreaks by practicing the “basics” of public health and disease control. “Testing, isolating and treating patients and tracing and quarantining their contacts. Inform, empower and listen to communities..

Tedros said Friday that “every single person” can make a difference in the pandemic.

“Every person and family has a responsibility to know the level of Covid-19 transmission locally and to understand what they can do to protect themselves and others,” he said.

WHO director general warns of ‘vaccine nationalism’ and price gouging

Dr. Maria Van Kerkhove, head of the WHO’s emerging diseases and zoonosis unit, said it’s “very important” for the public to learn “how to live with this virus.”

That will help “continue to suppress transmission, identify cases and clusters that pop up so we can quickly put those out and minimize as many deaths as possible,” she said. “In doing so, some countries may need to implement some measures again.”

 

Van Kerkhove said some countries, using data, are now choosing to implement social distancing measures in areas where there is a high level of transmission.

“What we are seeing now is a targeted approach to adding interventions that need to be put in place to get outbreaks under control and reduce the number of infections that are happening,” she said. 

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Yellow Fever Outbreak In Nigeria: WHO Steps In

The World Health Organization says it is supporting the Nigeria Centre for Disease Control, Delta and Enugu States to tackle the outbreak of yellow fever.

WHO disclosed this in a statement issued on Wednesday from its Regional Office for Africa, Brazzaville, Congo.

According to the statement, WHO is supporting NCDC, Delta and Enugu to investigate and respond to recently reported deaths from unknown cause in some communities now identified to be an outbreak of yellow fever.

The Ministries of Health for both states notified the NCDC on 2 and 3 November 2020 respectively of cases presenting with symptoms indicative of viral hemorrhagic fever.

As at 6 November 2020, three samples from Delta and one from Enugu tested positive for yellow fever at Irrua Specialist Teaching Hospital Laboratory and NCDC’s National Reference Laboratory, Abuja.

Yellow fever is caused by a virus spread through the bite of infected Aedes aegypti mosquitos.

Large epidemics of yellow fever occur when infected people introduce the virus into heavily populated areas with high mosquito density and low vaccination coverage.

With the onset of the current outbreak, epidemiologists, and other health professionals in WHO, NCDC and National Primary Health Care Development Agency are working in support of State public health teams.

They are working in support of State Public health teams or Rapid Response Teams that have been organised and trained in each of the affected States.

Outbreak investigation is ongoing in each state through the RRTs under the coordination of respective State Ministries of Health.

Hospitals have been identified in each state and capacitated to manage patients who develop symptoms and complications.

Initiating a response to the outbreak, Enugu State Commissioner for Health, Dr. Ikechukwu Emmanuel Obi during the EOC meeting after definitive diagnosis of the disease said that the disease had been reported from Etteh-Uno and Umuopu communities in Igbo-Eze north LGA.

Obi indicated that the state RRT had done an outbreak investigation and identified those so far affected.

He promised to facilitate a reactive yellow fever mass vaccination intervention for the affected and neighbouring LGAs.

Meanwhile, the UN health agency said proactive vaccination campaigns were planned for most at-risk states including Delta in 2020.

The Delta campaign that was supposed to start by the end of November 2020, has now been brought forward and started on 10 November 2020 in the affected LGAs.

Speaking on the outbreak, Dr. Walter Kazadi Mulombo says that Nigeria is one of the countries implementing Eliminate Yellow Fever Epidemics strategy.

This strategy is being steered by WHO, Gavi the Vaccine Alliance and United Nations Children’s Fund, to protect at-risk populations, prevent international spread and contain outbreaks rapidly.

“As part of EYE strategy, Nigeria has developed a 10-year strategic plan for the elimination of yellow fever epidemics. Through this strategy, the country plans to vaccinate at least 80 per cent of the target population in all states by 2026”, Dr. Mulombo said.

The Delta statewide proactive vaccination campaign was planned under the EYE strategy. 

(NAN)

  

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Lowering Blood Sugar With Mulberry Leaf And Kidney Bean Extract

Researchers has shown that mulberry leaf and white kidney bean extract mix could be a solution for lowering post-meal glucose level.

 

A study conducted by Peking University and supported by the Key Projects of Beijing Science & Technology showed that mulberry and white kidney beans could lower the glucose level by decreasing the digestion and absorption of carbohydrates. It is the first trial on the effects of the ingredients on pre-diabetic individuals.

 

The individuals who had taken the mixture had reduced glucose, insulin, and c-peptide levels, which are all interlinked. This is because insulin and c-peptide levels are regulated by the glucose levels.

 

Sixty-five pre-diabetic subjects aged 45 to 65 completed the random controlled trial (RCT) which took place between October and November 2018. As pre-diabetics, their fasting plasma glucose was in the range of 5.6 to 6.9 mmol/L or haemoglobin A1c (the average level of blood sugar) levels in the range of 5.7 to 6.4 per cent.

 

The experiment group took a brown powder containing 0.5g of mulberry leaf extract and 1.0 grammes of white kidney bean extract with 100 grammes of white bread and 200ml of plain water. Their blood samples were then collected at the 30th, 60th, and 120th minute. 

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Eating Bitter Kola Can Reduce Eye Pressure In Young Adults

Eating bitter kola can reduce intraocular pressure in the eye of healthy young adults by 21 per cent and this may be of benefit to individuals with primary

open-angle glaucoma (POAG), which is the most common form of glaucoma or ocular hypertension in low-income settings, a study has said.

 

In the new study, researchers assessed the effect of eating bitter kola on intraocular pressure (IOP) in 46 healthy individuals aged between 19 and 27

years at the Optometry Clinic of the University of Cape Coast, Ghana. They were recruited from the University of Cape Coast student population and randomised

into two groups (A and B).

Group A took 100 mg/kg body weight of bitter kola that was mashed and dissolved in a 200 ml of water on their first visit and group B ingested 200 ml of

water. On the second visit, the order of treatment was reversed. The IOP was measured at baseline and every 45 minutes interval for 135 minutes.

 

The dosage of 100 mg/kg used in this study is equivalent to 5.0 to 9.6 grammes of bitter kola and it falls within the average daily consumption of two

nuts of bitter kola. This dosage is considered to be safe because other scientists had speculated that high doses (400 mg/kg) of bitter kola can be toxic

to human organs and may cause liver damage and peptic ulcer.

 

They had a baseline IOP measurement of between 11 and 24 mmHg in both eyes, and none of the subjects was a casual or habitual bitter kola consumer.

Also excluded were I ndividuals that had a family history of glaucoma, any eye or systemic disease, or were taking any forms of medication at the time of the study.

Same too fori ndividuals that had reported allergic reactions to bitter kola, corneal abnormalities or have potential risk factors for angle-closure

glaucoma.

 

This 2020 study to determine whether eating bitter kola in a dose comparable to normal daily consumption levels will reduce IOP significantly in healthy

young adults had involved Alex A. Ilechie, Mohammed M. Jeduah, Carl H. Abraham, Stephen Ocansey, Emmanuel Abu, Theophilus Okyere and Obarijima Ngosaro.

It was in the journal, Acta Ophthalmology.

 

They found that the average IOP measurements decreased by 7.9, 18.2 and 20.6 per cent at 45, 90 and 135 minutes, respectively, after bitter kola treatment.

The reduction, though variable across the individuals, was statistically significant across the respective time points.

Glaucoma is the leading cause of irreversible blindness worldwide. Its most common form, primary open-angle glaucoma (POAG), is characterised by progressive

optic nerve degeneration and affects more than 60 million people worldwide.

In Africa, glaucoma accounts for 15 per cent of blindness and it is the region with the highest prevalence of blindness relative to other regions worldwide.

Intraocular pressure is the only modifiable factor in patients with glaucoma; therefore, treatment with IOP-lowering medication has been critical to prevent

blindness.

 

However, the development of an active natural product that is effective in lowering IOP and have fewer side effects might be critical to improving glaucoma

treatment compliance.

One of such natural products is bitter kola. It is colloquially referred to as ‘bitter kola’ because of its typical distinct bitter taste. In Africa, bitter

kola is prevalently used for traditional hospitality and serves a variety of roles in the treatment of several ailments including coughs, colds, voice

hoarseness, aphrodisiac and liver diseases.

Studies have found Bitter kola has blood pressure lowering effects. It has also shown potential utility for fighting virulent diseases, including Ebola,

by halting viral replication. Also, there is significant scientific evidence suggesting that bitter kola is safe in humans at the normal consumption level.

The IOP-lowering effect of applying its water solution has been demonstrated in both animal and human studies, including a recent randomized clinical trial

which examined different IOP-lowering medications. 

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Why Women Use Herbal Medicine More Than Men In Nigeria

Experts have found that usage of traditional medicines varies across ethnicities in Nigeria, with the most common reasons for its usage among adult women

being fever (40 per cent) and Jedi-jedi/pile (29per cent).

In a new study, researchers found a high rate of traditional medicine usage (81.6 per cent) for multiple reasons among women living in a major urban centre

in Nigeria, with the Igbo and Hausa ethnic groups less likely to use traditional medicine than their Yoruba counterparts.

The Igbo ethnic group was four times less likely to use traditional medicine than the Yoruba ethnic group while those belonging to the Hausa ethnic group

were about half as likely to use traditional medicine as the Yoruba group.

The study, which suggests that affordability may not be the major factor in women’s decision to use traditional medicines said educated women were less

likely than their non-educated counterparts to have used traditional medicine, with the biggest effect seen in women with secondary education.

The study entitled ‘Traditional medicine usage among adult women in Ibadan, Nigeria: a cross-sectional study’ published in the March edition of BMC Complementary

Medicine and Therapy.  It aimed to identify the prevalence of and determinants of traditional medicine use among healthy adult women.

It had involved 748 adult women who were recruited from the communities in the city of Ibadan from 2013 to 2015. These were healthy controls for the Nigerian

The Yoruba participants were mainly recruited from the Akinyele Local Government Area of Oyo State, where recruitment was done by house visits. The Hausa

participants were recruited from communities in Sabo. The Igbo and other ethnic group participants were recruited from Aleshiloye market, a major market

in Ibadan.

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A structured questionnaire was created to collect data on rates of traditional medicine use and demographic factors such as age, education, ethnicity,

and occupation.

Six hundred women (81.6 per cent) reported having taken traditional medicine and 135 (18.4 per cent) reported not having ever taken traditional medicine.

The reasons for taking traditional medicine were varied, with the most commonly reported reasons being fever (40 per cent) and Jedi-jedi/pile.

Of those who took traditional medicine, only a minority reported taking it every day (14.3 per cent). Rather, the most frequently reported frequency of

use was less than once a week (36.5 per cent), with 31.1 per cent of those women taking traditional medicine less than once a week.

Most strikingly, ethnicity, education and weight change remained significant predictors for traditional medicine use. There was also a positive relationship

between traditional medicine use and weight loss, with women who reported significant weight loss over the past year significantly more likely to use traditional

medicine than those whose weight had not changed, and even more so than those who had gained weight.

They declared, “As Ibadan, the site of this study, is a majority Yoruba city, individuals from other ethnic groups are most likely immigrants from other

areas. This precludes us from generalizing our conclusions to the general Hausa or Ibo populations, as there may be differences between minorities who

immigrated to Ibadan and those who stayed in their hometown.

“In addition, when income is included in the regression model, the significance of ethnicity decreases and suggests that income differences among the ethnicities

may account for some of the differences in traditional medicine usage. However, it is important to note that the effect of ethnicity remained significant

even after controlling for factors such as education, income, and occupation.”

They, howevr, declared since it is possible that beliefs towards health and illness differ among the ethnic groups, thus affecting attitudes and usage

of traditional medicine, further studies are needed to investigate the reasons behind these differences.             

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The Many Health Benefits Of Walnuts

Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses." Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties. 

 Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile. One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting researches about walnuts go a long way to show how beneficial this gift of nature is to humanity.

 Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well. 

 Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk of heart disease due to multiple cardiac risk factors. If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.

 Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death. Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.  

 Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin. Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,"  and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.

 Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days. 

 One of the less-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.

 One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging." The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.

 The outermost layer of a shelled walnut – the whitish, flaky (or sometimes waxy) part – has a bitter flavor, but resists the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized. 

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Guava: Nature's Power House Of Nutrients

Guava is a common fruit found in most tropical and temperate regions of the world. The health benefits of guava include the treatment of diarrhea, dysentery, constipation, cough, cold, skin care, high blood pressure, weight loss and scurvy. Many of you may have tasted this mouth-watering treat, or have at least seen or heard about it. Guava is very common in Asian countries, but is increasingly available in the western world, particularly as more of its health benefits are revealed. It is a somewhat round or pear-shaped seasonal fruit, and is light green, yellow, or maroon in color on the outside when it is ripe.

 This popular fruit is a powerhouse of nutrients. If the traditional adage says that “An apple a day keeps the doctor away” in Europe and Americas, the phrase is probably changed to “A few guavas in the season keeps the doctor away for the whole year” in Asia and places where guavas typically grow. Its scientific name is Psidium Guajava. What makes guava special is that protecting the fruit does not require excessive use of chemical pesticides as in the case of grapes, apple, and other so-called “exotic” fruits. It is one of the least chemically treated and sprayed fruits.

 Guava is very helpful for those who want to lose weight without compromising their intake of proteins, vitamins and fiber. Guava is very high in roughage and rich in vitamins, proteins and minerals, but it has no cholesterol and a low number of digestible carbohydrates. It is a very filling snack and satisfies the appetite very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruit.

 In a related benefit to blood pressure, an intake of guava can also help those patients who suffer from diabetes. The high level of dietary fiber in guava helps to regulate the absorption of sugar by the body, which decreases the chances of major spikes and drops in insulin and glucose in the body. Studies have shown that consuming guava can help prevent the appearance of type-2 diabetes.

 Guavas are extremely good sources of vitamin-A, which is well known as a booster for vision health. It can help slow down the appearance of cataracts, macular degeneration, and general health of the eyes. It can not only prevent degradation of eyesight, but even an improvement in eyesight once it has begun to degrade.  One of the most celebrated and important benefits of adding guava to your diet are its abilities to inhibit the growth and metastasis of cancerous cells.

 There have been numerous studies done in recent years on guava’s effects primarily on prostate cancer, breast cancer, and oral cancers. Guava leaf oil is extremely successful as an anti-proliferative substance, and has actually been shown to be more effective than some leading modern medicines in reducing cancerous growth. Guavas are also rich in lycopene, a powerful antioxidant that has been shown to be wildly successful in reducing prostate cancer risk. That same antioxidant has also shown to inhibit the growth of breast cancer cells, although further human trials need to be done.

 Guava can outdo many other fruits, including orange and other citrus fruits, in terms of its concentration of vitamin-C. A  deficiency of vitamin-C can cause scurvy, and proper intake of vitamin-C is the only known remedy for that dangerous disease. In fact, guavas contain 5X more vitamin-C than oranges, which are often heralded as the absolute best source of that beneficial vitamin.

 Guava is very rich in astringents (compounds that make your gums feel tighter and fresher).  After you chew guava leaves, eat a raw guava, or use some guava-based toothpaste), your mouth feels healthier, and the astringent qualities also add substance to loose bowels and reduce symptoms of diarrhea. These astringents are alkaline in nature and have disinfectant and anti-bacterial properties, thus helping to cure dysentery by inhibiting microbial growth and removing extra mucus from the intestines.

 Guavas are a good source for copper, which is an important part of regulating thyroid metabolism by helping to control hormone production and absorption. The thyroid gland is one of the most important glands in the body for regulating hormones and organ system function, so guava can help balance your health in many ways. Guava is one of the richest sources of dietary fiber in terms of fruit. Its seeds, if ingested whole or chewed, serve as excellent laxatives.

 Juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving coughs and colds by  reducing mucus, disinfecting the respiratory tract, throat and lungs, and inhibiting microbial activity with its astringent properties. Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against colds and viral infections. In some areas of India, roasted ripe guava is used as a remedy against extreme cases of cough, cold, and congestion. Ripe guava should be avoided by people who are suffering from cough and cold, as it can exacerbate the problem. One should also avoid drinking water immedaitely after eating guava as it can lead to a sore throat. 

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Important Things To Know About Your Liver

Your liver is your go-to guy (or gal) for keeping you well. It actually performs over 400 functions in your body.  It sifts through every single thing that comes into your body and uses what it can and gets rid of what it can’t, so it’s important to keep things coming in that your body can use rather than things it has to filter out because it recognizes them as harmful invaders.

 Listen, no matter what those health claims around red wine may say, all booze is bad news for your little liver. It doesn’t like any of it, even the kind that’s packed with more antioxidants than the rest. Alcohol is a toxin in any form and your liver will use a large amount of energy trying to get rid of the alcohol so it can purify your blood. During this process, it can use up a good bit of metabolic energy, which often leads to weight gain, sluggishness, fatigue, and yes, sleepiness. 

 Your liver likes to be clean much like you do and what’s better than keeping it clean with fresh, alkalizing water? Water contains natural minerals when it comes from a healthy source (not from chlorinated tap waters). So use spring or well water when you can, or check with your city’s water to see if it’s environmentally safe (some areas are better than others). Also, use a water filtration system that removes the carbon and chlorine particles where possible. 

 Add a squeeze of lemon to your water to add even more alkalizing and cleansing properties. Lemon and all citrus fruits contain Vitamin C and minerals that boost bodily functions and enhance the cleansing process, sweeping out wastes. Flushing your liver is like giving your body a good pre-wash so your blood stays at optimal pH levels. Aim for as many glasses a day as you can or drink caffeine-free herbal tea as a second option.

 You needn’t count your calories to care for your liver but you do need to eat high-quality foods. This means eating organic, fresh foods whenever possible such as leafy greens packed with  magnesium, chlorophyll, Vitamins A and C, along with fresh vegetables and fresh fruits when possible. Buying organic is important, but is especially important for your liver since pesticides, herbicides and fungicides toxify the liver and can even cause cancer.

 Organic foods provide pure nutrients for your liver to cleanse and rebuild the blood to provide you with more energy and a healthy body. Organic fruits and vegetables also contain higher amounts of Vitamin A, Vitamin C, and sulfur, which all boost liver detoxification and cleansing. Broccoli, Brussels sprouts, kale, collards, apples, onions, garlic, and squash are all great choices. 

 Your liver is responsible for producing bile that breaks down fats, so one area of your diet you want to be sure you don’t forget about is the type of fats you eat. Eating healthy fats like almonds, coconut, walnuts, hemp, chia, and flax, along with pumpkin and sunflower seeds, olives, and avocado are all the best sources of fat for your diet. Avoid animal fats that lead to artery-clogging inflammation and avoid vegetable oils (like corn and soy) at all costs.

 It’s also important to choose your supplements selectively. Don’t just swallow a pill that promises good health. High-quality B vitamins (choose a plant-based brand) and selenium are important since they help metabolize substances in the body that help keep your liver healthy. Herbs such as milk thistle and artichoke leaf also help cleanse the liver. You can purchase a whole foods, plant-base multivitamin, B supplement, or buy a specialized liver support formula. While not 100 percent necessary, certain B vitamins and herbs like those mentioned here have been found to support the liver outside a healthy diet.

 Your liver has two stages of detoxification, known as Phase 1 and Phase 2. All five of these tips will aid in both steps of detoxification without you feeling sick and like someone stole the life out of you in the process. There’s no need to go on crazy cleanses. Take care of your body with a whole foods, no junk, and booze-free vegan diet, and be sure you exercise and get some fresh sunlight whenever you can. 

 "The liver is an organ you could easily trash if you don't take good care of it," says Rohit Satoskar, MD, of the MedStar Georgetown Transplant Institute. "And once you trash it, it's gone." The liver has several important things to do. It helps clean your blood by getting rid of harmful chemicals that your body makes. It makes a liquid called bile, which helps you break down fat from food. And it also stores sugar called glucose, which gives you a quick energy boost when you need it. 

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The Abundant Natural Benefits Of Grapes

From red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! This popular fruit's history goes back as far as 8,000 years, when grape vines were first cultivated in what is now the Middle East. It may surprise you to hear that the humble grape is actually considered to be a berry. Seventy-two million tons of these berries are grown each year worldwide, with most of them being used to produce wine - 7.2 trillion gallons of wine per year, to be exact.

 The portability, texture, flavor and variety of grapes have made them a popular finger food in countries all over the world. The potential health benefits of consuming grapes are numerous, with past studies associating them with prevention of cancer, heart disease, high blood pressure and constipation. Though not as sweet tasting to the buds as their relatives - oranges and tangerines - grapes are consumed by most people in the world chiefly for their health benefits. 

 Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

 The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed. The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

 The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

 Potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.

 Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation. Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory. 

 A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

 The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes. One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.

  Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 mgs of fluid per cup. Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions. 

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What Are The Natural Ways Of Caring For The Heart?

cardiovascular system can be a gentle, effective method of preventing heart problems and maintaining good health throughout a lifetime. But for those who already have heart conditions, herbs can be an excellent alternative, or (in more serious cases) an addition to drug therapy. The key to using herbs for the cardiovascular system is to choose wisely, with purpose. Although choosing the wrong herb for a cold or a viral bug may not cause any problems, choosing the wrong herbs for the cardiovascular system may leave a person without the protection they had counted on.

 Many people have diets that are lacking in basic nutrients needed for good heart health. Of all the essential minerals for the cardiovascular system, perhaps the most important is magnesium. Magnesium is a natural muscle relaxant, and a critical component in keeping the heart pumping normally. Magnesium is found in dark green leafy vegetables, nuts, seeds and soy. If you choose magnesium supplements, they should be the type that are easily absorbed, or else they will be of little benefit.

 Carotenoids are another important nutrient for good heart health. Carotenoids are bioflavonoid compounds that give vegetables their red, orange or yellow colors. Carotenoids not only have a very strong antioxidant effect, they also protect the arteries against artherosclerosis. In addition, they help to maintain a healthy flow of blood. In nature, you will find lutien, beta-carotene, lycopene and a whole range of carotenoids. 

 Mild to moderate heart failure will usually respond positively to the use of herbs. The herb that is most effective for this is hawthorn, since it is mild acting but effective, and strengthens the heart. It does not have the strong effect of digitalis drugs, nor does it have the side effects. In most cases, drugs containing digitaloids are not used in cases of arrhythmias. Hawthorn can be used in cases of heart failure, since it doesn’t have any negative effects on arrhythmias, and actually helps to prevent them. 

  In addition, reishi, which like hawthorn has cardio-protective activity, improves blood flow to the heart, and eases pain from angina. Astragalus, generally thought to be an immune herb, is used extensively in Chinese medicine for increasing cardiac output. In addition, it also reduces angina. One of the herbs that is always used for clogged arteries is garlic, which besides reducing cholesterol, has a very strong protective effect on the heart and circulatory system.

 Cardiac arrhythmia is a serious health concern where there is an irregular heartbeat, which can lead to heart attack. Hawthorn, CoQ10 and magnesium can all be used to normalize irregular heartbeat. Angelica Archangelica contains at least 14 different anti-arrhythmic compounds, one of which is said to be as active as Verapamil, a popular calcium channel blocker. Garlic is another potent anti-arrhythmic agent.

 It is important to remember that the roots causes of heart disease, generally speaking, are poor nutrition, “bad” dietary fat, stress, sugar and toxins. First of all, never eat fat derived from margarine, avoid products with palm oil and use coconut oil moderately.  Sesame seed, sunflower and flax oil are all preferable. Of course, do not overheat oils when cooking; never fry olive oil and other “low heat” oils.

 To reverse an existing condition, liberally use anti-inflammatory herbs in your diet such as turmeric, cinnamon, ginger, rosemary, parsley, cloves and oregano. Cooking with garlic is also beneficial for most heart conditions if it is suitable for your body-type and does not aggravate your intestines.  Eating raw garlic is much healthier for you than dried varieties so juicing with garlic can be very effective. Spice up your life with herbs, roots, and plants that benefit your health as much as they do your taste buds.

 Daily, drink herbal teas with hawthorn berries and hawthorn leaf to further prevent cardiovascular plaque from building and keep circulation strong. The ideal heart formula tea contains: organic Hawthorn leaf and flower, organic Lemon Balm, organic Rosehips, organic Dandelion leaf, organic Ginkgo, organic Oatstraw, organic Bilberry fruit, organic Hawthorn berries, organic Ginger, organic Lemon peel, organic Motherwort, and organic Meadowsweet flower.

 The first treatment for heart disease involves an extended period of rest or reduced activity, both physical and mental. Strain and worry should be set aside and a vacation is often recommended. The best method to calm the mind and relax the nerves is daily meditation. This involves, sitting still in a quite place, breathing deeply for 2- 5 minutes and then stilling the mind by focusing on an object, a phrase or even music for 10-15 minutes per day.  After daily practice, the mind will settle, the nerves will become more calm and blood pressure will gradually reduce. 

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Is Folic Acid Really Good For Pregnant Women?

    

Pregnant women are urged to take vitamin supplements with folic acid to prevent birth defects, but research out Wednesday suggests that too much may raise the risk of autism.

The findings were presented at a conference in Baltimore, Maryland, and have not yet been published or peer-reviewed, so researchers at the Johns Hopkins Bloomberg School of Public Health called for caution in interpreting their results.

“This could be the case of too much of a good thing,” said lead author Ramkripa Raghavan, a researcher at the school.

“We tell women to be sure to get folate early in pregnancy. What we need to figure out now is whether there should be additional recommendations about just what an optimal dose is throughout pregnancy.”

 

Folate is a B vitamin that is naturally present in fruits and vegetables. A synthetic version, folic acid, is commonly used to fortify cereals, breads and is contained in vitamin supplements.

When pregnant women do not get enough folate, their babies face a higher risk of brain and spinal cord defects.

– Twice the risk –

The study tracked 1,391 mothers and their children from the Boston Birth Cohort, a predominantly low-income minority population.

The mothers’ blood folate was checked once only, and that measurement was taken within the first one to three days of delivery.

Mothers with very high folate right after giving birth faced twice the risk that the child would develop an autism spectrum disorder.

Women with high vitamin B12 levels saw triple the risk of autism in their offspring.

 

If both levels were extremely high, the risk that a child would develop the disorder increased 17.6 times, according to the research presented at the International Meeting for Autism Research in Baltimore.

Most of the mothers reported taking prenatal vitamin supplements.

Very few — one in 10 — had what researchers consider an excessive amount of folate in their blood, or more than 59 nanomoles per liter.

Six percent had an excess amount of vitamin B12 (more than 600 picomoles per liter).

 

The World Health Organization says the adequate amount of folate for a woman in her first trimester of pregnancy is between 13.5 and 45.3 nanomoles. Ideal vitamin B12 levels are not well established.

– Calls for caution –
Outside experts cautioned that the study measured folate at birth, while the crucial window for supplementation to prevent neural tube defects such as spina bifida is in the first weeks and months of pregnancy.

“This research does not suggest any harmful effects of recommended folate supplements taken in early pregnancy which are beneficial,” said Andrew Shennan, a professor of obstetrics at King’s College London.

“Women should continue to take these,” added Shennan, who was not involved in the study.

James Cusack, research director of Autistica, agreed.

 

“Although this finding is striking, it is vital to remember that this research is at a very early stage. In fact, this information has simply come from a single poster at a conference,” Cusack said.

“It is far too early to say whether this finding is correct and so families should not be overly concerned.”

Craig Newschaffer, professor at the Drexel University School of Public Health, said the research calls for a better understanding of the role of folate throughout pregnancy.

“The role of folic acid supplementation in neurodevelopment may be quite complex,” he said.

 

About one in four women in the United States do not get enough folate in pregnancy, according to the US Centers for Disease Control and Prevention.

Autism spectrum disorder is a neurodevelopmental condition that affects as many as one in 68 children in the United States.

Its causes remain poorly understood, but researchers say it is likely a result of some combination of genetic and environmental factors.

In Nigeria, Autism is prevalent even though it is still not properly understood in some quarters, especially in rural communities where it is attributed to the manipulation of evil forces.

 

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