Regulate Your Blood Pressure With Regular Diets Of Watermelon

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories. Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables including watermelon. A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.

As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer prevention in several studies. Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.

Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot months to prevent dehydration. Choline is a very important and versatile nutrient in watermelon that aids our body in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon. Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.

Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising. Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun. Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. Have you enjoyed reading about the potential health benefits of watermelon? It would be wise to consider using watermelon as your "snacks," especially during hot seasons.

Watermelon is easily available in almost every part of the world. Even in Asia and Africa, where it is not grown by pizzant farmers for their daily diets, Watermelon could be found in cities. Over the years, Watermelon has come to be the much needed fruit that is almost equivalent to water in terms of helping the body to regain water after a hot exposure.

Read More

How Christmas Can Raise Risk Of Heart Attack

For those who do not know the real essence of Christmas, there is a possible risk of heart attack due to unnecessary emotional attachment to the celebration which ironically does not have a Christian foundations. As the yuletide season approaches, researchers in Sweden have alerted the world community about numerous events around Christmas and New Year, saying that acute experience of anger, anxiety, sadness, grief, and stressful activities associated with Christmas increase the risk of a heart attack.

According to the findings of an observational study published in the ‘British Medical Journal (BMJ), a person’s risk of heart attack spikes during most holidays and peaks at around 10p.m on Christmas Eve. Compared with days in the two weeks before and after Christmas, the risk of heart attack was 15 per cent higher on Christmas Day and 37 per cent higher on Christmas Eve.

Similarly, the study found a 20 per cent increased risk for heart attack on New Year’s Day, and a 12 per cent increase during Midsummer, a mid-June Swedish holiday with vaguely pagan overtones during which the drinking and dancing never stop and the sun never sets.

The senior author, Dr. David Erlinge, who is head of the Cardiology Department at Lund University in Sweden, said that the holidays have special stresses — travel, difficult relatives or friends, complicated preparations for guests, extra physical activity and, of course, eating and drinking too much. According to Erlinge: “Every heart attack for 16 years in the whole country is in it. It’s reality,”, he said, adding that it was a big study, not a sample.

The scientists believe Christmas Eve (and other holidays) are times when people experience emotional stress, and that likely affects heart health — although they are only speculating. “We do not know for sure but emotional distress with acute experience of anger, anxiety, sadness, grief, and stress increases the risk of a heart attack.

Excessive food intake, alcohol, long distance traveling may also increase the risk,” Erlinge said. The researchers said people could avoid unnecessary stress, take care of elderly relatives with risk of heart problems and avoid excessive eating and drinking during this period. The research team studied 283,014 heart attacks between 1998 and 2013 that were documented in a registry that included the date and time when symptoms started.

Read More

Grapes: Natures Formidable Defence Against Cancer

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.

Read More

Vitamin C Benefits Infants’ Lungs Damaged By Smoking During Pregnancy

Vitamin C may reduce the harm done to lungs in infants born to mothers who smoke during their pregnancy. These are the results of a new study published in the American Thoracic Society’s ‘American Journal of Respiratory and Critical Care Medicine’. 

To this end, a co-author of the study, Cindy T. McEvoy said that a relatively low dosage of vitamin C may be a safe intervention to help lung health of millions of infants worldwide, though, helping mothers quit smoking should remain the primary goal for health professionals and public health officials. 

According to the researchers, the study results support the hypothesis that oxidative stress caused by cigarette smoking reduces the amount of ascorbic acid, a component of vitamin C, available to the body. McEvoy and her co-authors reported that at three months of age, the infants whose mothers took 500 mg of vitamin C in addition to their prenatal vitamin had significantly better forced expiratory flows (FEFs).

FEFs measure how fast air can be exhaled from the lung and are an important measure of lung function because they can detect airway obstruction. Similarly, they discovered an association between the infant FEFs and a genetic variant some of the mothers possessed that appeared to amplify the negative impact of nicotine on the babies before they were born. 

McEvoy said finding a way to help infants exposed to smoking and nicotine in utero recognises the unique dangers posed by a highly advertised, addictive product and the lifetime effects on offspring who did not choose to be exposed.

Previous studies show that the primary effects of maternal smoking on offspring lung function and health are decreases in forced expiratory flows, decreased passive respiratory compliance, increased hospitalisation for respiratory infections, and an increased prevalence of childhood wheeze and asthma.

Nicotine appears to be the responsible component of tobacco smoke that affects lung development, and some of the effects of maternal smoking on lung development can be prevented by supplemental vitamin C. In the current study, 251 pregnant women who smoked were randomly assigned at 13 to 23 weeks of gestation to either receive vitamin C (125 women) or a placebo (126 women). 

Smoking was defined as having had one or more cigarettes in the last week. All participants received smoking cessation counselling throughout the study, and about 10 per cent of the women quit smoking during the study. At the time they enrolled in the study, the women had lower levels of ascorbic acid that have been reported among women who do not smoke. However, those levels rose in study participants who received vitamin C to become comparable to women who do not smoke.

Read More

People With Asthma At Higher Risk Of Becoming Obese – Study

Obesity is known to be a risk factor for developing asthma but a new study shows that the reverse is also true: people with asthma are more likely to go on to become obese.

The new research, presented at the European Respiratory Society International Congress, indicates that those who develop asthma as adults and those who have non-allergic asthma are at the greatest risk of obesity.

The team behind the research say it suggests the relationship between asthma and obesity is more complex than previously thought and more research is needed to better understand and tackle these two growing health challenges.

The research was presented by Dr Subhabrata Moitra, a European Respiratory Society research fellow at ISGlobal — the Barcelona Institute for Global Health (a centre supported by the “la Caixa” Foundation), Spain. He explained: “We already know that obesity can be a trigger for asthma, perhaps via a physiological, metabolic or inflammatory change.

“Until now there has been very little research on whether the reverse is true — whether asthma can lead to obesity. In this study, we have enough people and we have followed them for long enough to observe the relationship between these two conditions.”

The research was part of the European Community Respiratory Health Survey and included 8,618 people from 12 countries who were not obese at the start of the research. This means they all had a body mass index of less than 30kg/m2.

Participants were considered to have asthma if they reported ever having asthma and had an asthma attack or were woken up by an attack of shortness of breath in the previous 12 months, or if they were currently taking asthma medication.

The study began recruiting in the 1990s, and participants were followed up after ten years and again after 20 years. The researchers examined the relationships between having asthma at the start of the study and the likelihood of being obese ten years later. They also studied people who had developed asthma after ten years in the study and their risk of obesity by 20 years. Researchers took other risk factors into consideration, including age, sex, country and physical activity.

They found that 10.2% of people with asthma at the start of the study had become obese ten years on. Among people who did not have asthma, 7.7% were obese ten years later.

The increase in the risk of obesity was even greater in people whose asthma began in adulthood. It was also greater in people who had asthma but did not suffer with allergies.

Dr Moitra added: “By following a large number of study participants over two decades, we have been able to observe how having asthma increases a person’s risk of going on to become obese, especially if their asthma begins in adulthood or if they have asthma but no allergies.

“Our findings suggest the relationship between the two conditions is more complicated than we previously realised. It’s important that we do more work to pick this apart. For example, we do not know why having asthma increases the risk of developing obesity or whether different asthma treatments have any effect on this risk.”

Professor Guy Brusselle from Ghent University in Belgium is Chair of the European Respiratory Society Science Council and was not involved in the study. He said: “With the right medication, many people with asthma gain good control of their symptoms. However, there is no cure for asthma and there is still a lot we do not know about its causes and its effects on the rest of the body. This research is an important step in helping us untangle the relationship between obesity and asthma but it also raises new questions about why the two are linked and what can be done to help patients.”

Read More

Study Links Body Fats To Breast Cancer

Older women with excess body fat, even if they have what’s considered a normal body-mass index (BMI), could be at greater risk for breast cancer. Findings of a new study suggesting this were published in the medical journal ‘JAMA Oncology’. According to the authors of the study, having excess body fat, even when one has a normal BMI, is associated with an increased risk for breast cancer.

A ‘normal’ BMI is considered to be between 18.5 and 24.9, according to the study. One of the author’s study and director of cancer prevention at the Sandra and Edward Meyer Cancer Center at Weill Cornell Medicine in New York, Dr. Andrew Dannenberg, said, “We do find that excess body fat in those who are post-menopausal with a normal BMI is associated with about a doubling in the risk of estrogendependent breast cancer.”

A cancer is called estrogen- receptor-positive (or ER+) if it has receptors for estrogen. This suggests that the cancer cells, like normal breast cells, may receive signals from estrogen that could promote their growth. The cancer is progesteronereceptor- positive (PR+) if it has progesterone receptors. Cancer is the second leading cause of death globally, and is responsible for an estimated 9.6 million deaths in 2018. Globally, about one in sixdeaths is due to cancer.

Approximately 70 per cent of deaths from cancer occur in low- and middle-income countries. According World Health Organisation (WHO), over 100,000 Nigerians are diagnosed with cancer annually, and about 80,000 die from the disease, averaging 240 Nigerians every day or 10 Nigerians every hour. The research team found that a five-kilogram (11-pound) increase in wholebody fat mass was associated with a 35 per cent increased risk of this kind of breast cancer.

A five-kilogram increase in fat mass of the trunk was associated with a 56 per cent increase in risk. Trunk fat is “defined by the fat contained in the torso apart from head and limbs,” according to the study. The study also found that for invasive breast cancer, which has spread into the surrounding breast tissue, a five-kilogram increase in whole-body fat mass was related to a 28 per cent risk increase. The same increase in trunk fat was tied to a 46 per cent increase in the risk of invasive breast cancer.

Read More