PMS Blues? Lighten up with Non-Fat Milk

PMS (premenstrual syndrome) can put you in a dark mood. One way to lessen the “that-time-of-the-month” feeling is by increasing you calcium intake. One sure way to do this is by pouring yourself a tall glass of non-fat milk which is rich in calcium. According to the United States Department of Agriculture’s (USDA) Agricultural Research Service, extra calcium may help relieve some premenstrual and menstrual symptoms.


A 5-1/2-month-long research conducted by psychologist James G. Penlaud, Ph.D., and his colleagues in Grand Forks, North Dakota, U.S.A., on the psychological and physical discomforts before and during menstruation showed that, of 10 women who rotated between diets containing 1.300 or 600 mg of calcium daily, nine women reported fewer mood swings and less depression on the high-calcium diet. Eight respondents noticed less water retention and seven had fewer cramps, backaches and headaches. More extensive studies are underway to see if the theory holds up. But for all it’s worth, it’s smart to milk calcium.


So when you feel down because of PMS, take non-fat milk. One glass gives you 30% of your daily calcium requirements. One suggestion to enjoy non-fat milk more is to try it in Fruit Shakes. This is a very refreshing way to stock up on calcium during your uneasy monthly period this summer, and provides light nourishment to sustain your active days ahead. Aside from non-fat milk, other good sources of calcium are: calcium-fortified fruit juices, broccoli, canned salmon (with bones) and leafy green vegetables.

Home Health Series

If you’re on a high blood pressure medication, you should be careful about other medications you take.

Living with hypertension. If you have high blood pressure, you’re probably already following your doctor’s advice; you’re exercising regularly, watching your weight, cutting down on alcohol and caffeine and you’ve stopped smoking.

Also, because stress may contribute to hypertension, it’s important to know that while you can’t always avoid stress, you can learn better ways to cope with it, ways that help put you more in control over stressful situations.

Understanding hypertension medications. There are a number of different kinds of prescription medicines your doctor might put you on the help lower your blood pressure. They work in different ways to the same end. If you experience side effects (like drowsiness or dizziness) with one, your doctor may try another. You may be surprised to learn that no matter which hypertension medicine you’re taking, you may need to watch the other kinds of medications you take, even over-the-counter medicines. That’s because certain medications may interfere with the way high blood pressure medications work. Doctors call this a drug-drug interaction.

Doctors recommend Tylenol the most for their patients with high blood pressure. Fortunately, Tylenol is a pain reliever that won’t interfere with any high blood pressure medicines you may be taking. In fact, Tylenol is less likely to cause side effects of any kind compared with other pain relievers.

So talk to your doctor about pain reliever. When used as directed, Tylenol is the safest type of pain reliever you can buy.

The Right Age to Start MAMMOGRAMS

Hello all women out there. I’m sure not every one of you made this kind of health check up. You should do it now. One of my friends asked me. She is 39 and confused about when she should begin having regular mammograms. She told me that she heard that some doctors advise beginning 35, some 40, and other says until 50. She asked me what’s best.

Even I’m not a doctor; I have a little knowledge of that. I told her that she have good reason to be confused. The consensus among doctors used to be that women ages 40 to 49 should get mammograms every one to two years. Then, a few years ago, the National Cancer Institute (NCI) sparked a heated debate about whether women that young needed to be screened. And the controversy hasn’t really been settled. In just a few weeks, the NCI is going to reexamine the issue, and you’re likely to read still more conflicting information.

Here’s what happened. In 1993, the NCI declared that there was no benefit in testing women in their 40s because studies showed that screening didn’t lead to higher survival rates. Many experts argued that the studies weren’t large enough to show a benefit for women in that age group, and some charged that the decision was clearly motivated by economic concerns, which caused an uproar. More than 20 other national medical groups, including the American Cancer Society and the American College of Obstetrician and Gynecologists, have continued to recommend regular screening for women in their 40s. Swedish researchers released the result of a soon-to-be-published study that shows that doing mammograms on women in their 40s does have a significant effect on survival rates.

Regardless of what the NCI decides, it has always made sense to me that 40 is the right time in a woman’s life to get a first mammogram. The incidence of cancers starts to creep up at this time and we know that early detection and treatment translate into a better chance for a cure. If the result of your mammogram are normal, you and your doctor can decide if you want to get one every year or every other year. At 50, begin annual mammograms. These guidelines change if you have a close relative (such as a mother or sister) with breast cancer. In this case, you should get your first mammogram before the age at which her cancer was diagnosed.

Fluorescent Lighting is Harmful to Human Health

Not modern fluorescent lighting. Known as compact fluorescent lamp (CPL), these lamps have much improved color quality, plus they are roughly four times more efficient than incandescent lamps.

The reservations against using fluorescent lighting may have come from its mercury content. However, today’s CFLs have less than 4 mg of mercury per bulb. This amount is “about one-fifth that found in the average watch battery and less than 100th found in a typical amalgam dental filling.” In short, the amount of mercury is CFL is small enough to be considered as a significant health threat.

Another problem that has been eliminated by CFL is “the annoying flicker and hum from fluorescents that use electronic ballasts.” People with light sensitivity conditions need not be alarmed as it has been concluded by different studies done in the United States and the United Kingdom that “no fluorescent lighting technology presents anywhere near the high levels of UV (ultraviolet) danger to light sensitive persons that sunlight presents.” In short, if it has been awhile since you have tried fluorescent lighting, you may want to give these bulbs another try.

Sources
► Eleven Energy Myths: From Efficient Halogen Lights to Cleaning Refrigerator Coils. www.lbl.gov/Science-Articles/Archive/energy-myths3.html
► Energy Myth Busters. www.mtholyoke.edu/offices/es/13627.shtml
► Compact Fluorescent Light (CFL) Bulbs. www.bchydro.com/powersamrt/elibrary/elibrary680.html
► Phase-out of Inefficient Light Bulbs. www.greenhouse.gove.au/energy/cfls/index.html

Hiccup is a sign that you are still growing?

Everyone gets a hiccup once in a while. Whenever you get hiccup, people say that it is a sign that you are still growing. This is not true.

Hiccup is the result when the diaphragm—a muscle that divides the chest and the abdomen—suddenly contracts, and the epiglottis-a flap of cartilage above the vocal chords—closes. The air is being sucked in, as the diaphragm contracts, stopped by the epiglottis, producing the characteristic sharp sound. These contractions occur about two to three each minute. Hiccups are common but harmless, usually stopping after a few minutes.

However, chronic hiccups that last for days, months or even years may be symptoms of serious underlying diseases. Although not yet fully known, many experts attribute it to the stimulation of the nerves in the diaphragm. Factors that trigger hiccups include excessive alcohol consumption and smoking, excessive laughter, eating too fast and stress. It does not in any way affect the growth of a person. – Dr. King C. Dulay, East Avenue General Hospital, Quezon City

Is it true that diabetes is caused by eating too much sweet?

Sweets may be blamed for causing diabetes, a disorder of metabolism wherein glucose or sugar from digested food is not properly processed by the body.

Diabetes happens because of two things. First is the inadequate production of insulin, a hormone produced by the pancreas. Second, the cells do not respond appropriately to the insulin that is produced. When we eat, the pancreas produces the right amount of insulin to move glucose from blood into our cells. Diabetes causes glucose to build up in the blood, overflow into the urine. Thus, the body loses its main source of fuel, even though the blood contains large amount of glucose.

But is there really a direct connection between eating too much sweets and diabetes?

The truth is, ingesting sweets as part of our regular diet does not cause diabetes. This myth was born when it was noticed that untreated diabetics tend to be attracted to sweets. But a high-sugar diet can cause obesity, which increases the risk of diabetes.

Sources
► Diabetes Overview. http://diabetes.niddk.noh.gov/dm/pubs/overview/index.htm#who
► Kutjan, Peter W. Does Eating Too Much Sugar Cause Diabetes? www.geocities.com/researchguide/drksugar.html

Eating Turkey induces Drowsiness

Some people believe that eating turkey can induce sleepiness, since turkey meat contains high levels of tryptophan, an essential amino acid. Essential amino acid is an amino acid that is not manufactured by the human body but is otherwise essential for protein formation. Tryptophan pertains to the precursor for the production of serotonin, a neurotransmitter that exhibits a sleep-inducing effect of the brain.

Now, on to the main stuff: eating turkey does not induce drowsiness. For tryptophan to exhibit a sedative effect, it should be taken on an empty stomach. And while the amount of tryptophan in turkey meat is quite high, this is just not “high” enough to cause sleepiness. It should also be noted that aside from turkey, tryptophan is also contained in pork, chicken, and cheese, and yet these foods are not known to have any sleep-inducing properties. If you feel sleepy after eating turkey, it’s probably because you also have partaken of the other high-carbohydrate dishes on offer. Bottom line: don’t blame the turkey for your lethargy.

Source:

► Holiday turkey…can it make you really sleepy? www.emedicinehealth.com/script/main/art. asp?articlekey=55219
► Does eating turkey make you sleepy? http://chemistry.about.com/od/holidayseasons/a/tiredturkey.htm

To All Mother

Happy Mother's Day

To All!

Food Heals - 2

Do I have to worry about sodium?

That depends. Not everyone who has cardiac problems needs to restrict sodium, but those who have high blood pressure, congestive heart failure, or severely damaged heart should be especially vigilant. Reducing sodium reduces blood pressure which helps lower heart attack and stroke risk. To go salt free season your food with chopped fresh as dried herbs, spices, lemon juice and zest, or high quality flavored vinegar.

Moderate alcohol consumption may reduce heart attack risk, and red wine contains added antioxidant benefits.

Can I continue to drink alcohol?

Yes, in moderation. Alcohol can raise HDL (good) cholesterol levels, which have a protective effect on the heart. Moderate alcohol consumption has been shown to reduce heart attack risk, peripheral vascular disease and sudden cardiac death, and it inhibits the formation of dangerous artificial blood clots. Up to two dinks per day for a male or one for a female is fine. This isn’t a recommendation to start drinking but to provide limits for those who already do. The alcohol in wine, beer and spirits is equally effective, but red wine contains added antioxidant benefits.

Can I continue to eat our?

Yes, with caveats. After a heart attack or surgery, you need to become selective and assertive when dining out. Identify restaurants that will accommodate special requests, such as making fish or chicken baked or broiled, without added sauces, salt, or saturated fats. Make eating out the exception, not a routine. Even when choosing wisely, large portion sizes can tip your saturated fat and sodium scale for the day.

I haven’t suffered a heart attack or heat surgery, but I have a family history of heart disease. Do these recommendation apply to me? “Yes”. The recommendations are basically the same whether you have experienced a cardiac event yourself or have a family history of heart disease before age 50.

Food Heals (1 of 2)

If you’ve recently survived a heart attack or had cardiac surgery. You may feel overwhelmed with questions about recovery—especially regarding your diet. Hope and help are on the way: We’ve asked four hear-health experts to weigh in on your most pressing post-illness questions. Find out what to eat, what to avoid and where to go from here.

Which foods will help heal and protect my heart?

You can enjoy plenty of delicious foods, especially fruits, vegetables, and whole grains. Highly pigmented, organic fruits and vegetables are best.

He particularly recommends dark leafy green, carrots, beets, and berries because “the antioxidants, beta-carotene, and bioflavonoids in these foods prevent cholesterol from oxiding and causing further damage to the heart. According to a recent study, eating five or more fruits and vegetables every day can reduce cardiovascular disease risk by up to 72 percent, with an astonishing 10 percent risk reduction for every piece of fruit eaten daily.

Add high-fiber foods to your grocery list, too. Fiber absorbs bile, clears toxins, and can lower (bad) LDL and raise (good) HDL cholesterol. He suggests stocking your pantry with beans and legumes, which are rich in fiver, low in fat, and cholesterol free.

Tofu and other soy foods are also cardiac friendly because soy’s isoflavones inhibit atheroscierosis (hardening of the arteries), improve vascular function, and lower cholesterol and trigycerides. And you can still enjoy certain oils, especially olive, canola, soybeans, flaxseed and help oils, which contain beneficial fatty acids; research indicates that canola and soybean oils, in particular, helps lower cholesterol.

Nutrition Nuts and Bolts (2 of 2)

Fats. Provides energy—more than twice the amount supplied by carbohydrates or protein. Also provides essential nutrients, insulation and protection.


Cholesterol. Fat-like substance found in animal foods that is needed y the body for cell structures, hormones and nerve coverings. Believe it or not. It’s made by our bodies as well.

Water. Vital liquid of life. About 50 to 60 percent of an adult body is water and all body tissues contain some.


% U.S. RDA. Percentage of U.S. Recommended Daily Allowance was developed as a relative standard for nutrition labeling. It applies to healthy people of various ages and represents the highest recommended level of each nutrient.


Additive. Substance added to food to perform certain useful functions, such as to add color or flavor, prevent spoilage, add nutritional value or improve texture constancy.