Month: March 2020

There are people who are trying to lose weight but have a very difficult time doing so, especially the obese.  The reason could be a protein, yes a protein found in the body.  This protein is called the sLR11 protein.  So what is this protein all about?  The article is all about the sLR11 protein.

What is the sLR11 protein 

The sLR11 protein is a protein that actually stops individuals from losing weight.  It is produced by a gene and is part of the system in the body that helps it to store more energy.  This protein locks excess fat in our bodies, preventing it from being burned off easily.

How does sLR11 function 

A majority  of the fat cells in our bodies work to store excess energy and release it when needed but some types of fat cells, known as brown adipocytes (brown cells), function primarily for a process known as thermogenesis, which generates heat to keep us warm. This process converts stored fat into energy.

However, a study by an international team of researchers at the University of Cambridge, UK, and Toho University, Japan, have shown that sLR11 performs to suppress this process.

The researchers were able to show that sLR11 binds to specific receptors on fat cells.  It’s similar to the same way that a key fits into a lock to inhibit their ability to activate thermogenesis.  In effect, sLR11 acts as a sign to extend the efficiency of fat to store energy and prevents excessive energy loss through unrestricted thermogenesis.

The researchers drew this conclusion once they investigated why mice that lacked the gene that produced this protein much more immune to weight gain.  All mice and humans for that matter increase their metabolic rate slightly when switched from a lower calorie diet to a higher calorie diet.  However, mice that were lacking the gene responded with a much greater increase, in effect they were able to burn calories faster.

Additional examinations exposed that in these mice, genes normally associated with brown adipose tissue (brown cells) were more active in white adipose (white cells) tissue (which normally stores fat for energy release).  In proportion to this observation, the mice themselves were indeed more thermogenic and had increased energy expenditure, particularly following high fat diet feeding.  More on brown and white fat cells to follow.

When the levels of sLR11  were examined in humans, they found that levels of the protein circulating in the blood correlated with total fat mass.  That is to say that the greater the levels of the protein, the higher the total fat mass.  Additionally, when obese patients underwent bariatric surgery, the degree of postoperative weight loss was directly relative to the reduction in their sLR11 levels, which suggests that sLR11 is produced by fat cells.

The observation is, the more fat the more sLR which suppresse the burning of that fat allowing more fat to accumulate leading to weight gain and eventually obesity.

The research further suggest that sLR11 helps fat cells resist burning too much fat during ‘spikes’ in other metabolic signals following large meals or short term drops in temperature.  This successfully makes adipose tissue (fat) more practical at storing energy over long periods.

There is a growing awareness in taking on thermogenesis with drugs for the treatment of obesity, diabetes and other associated conditions such as heart disease. That is because it offers a mechanism for the disposing of excess fat in a relatively safe manner.  A sizeable amount of molecules have already been identified that can increase thermogenesis and/or the number of fat cells capable of thermogenesis.  On the other hand, to date, there have been very few molecules identified that can decrease thermogenesis.

These results cast light on one of the mechanisms that the body utilizes to hold onto stored energy, where sLR11 levels increase in proportion to the quantity of stored fat and act to prevent it being used for thermogenesis.

This discovery may help explain why overweight persons find it extremely difficult to lose weight.  Because the stored fat is actually fighting against their efforts to burn it off at the molecular level.

So the hope is that harnessing and utilizing brown fat cells can be effective in treating obesity and aiding in weight loss in general.  However an effective medicine to treat obesity, which safely manages weight loss, is still some time off.  But these findings can be used to inform the development of future treatments.

While there isn’t an effective medicine in treating obesity there is an all natural supplement that is effective with weight loss by naturally increasing the body’s metabolism by stimulating thermogenesis. For more information click here

Brown fat cells vs. white fat cells

We generally tend to lump fat into a single category as it is known as the substance that makes the stomach wobble and raises the risk of diabetes and heart disease.  But not all fat is created equal.  For quite some time, scientists have known that fat tissue comes in at least two different shades.  White fat, which most of us are familiar with, harnesses energy in big, oily droplets throughout the body.  In large quantities, it leads to obesity. Excess white fat around the midsection may also create a higher risk of heart disease, diabetes, and other diseases.

Brown fat, on the other hand, contains both smaller droplets and high amounts of mitochondria (the energy source of a cell), which lend the tissue its chestnut color.  Mitochondria, the body’s power plants, use these fatty droplets to generate heat.  This tissue helps newborn infants, that lack the insulation provided by body hair and haven’t learned how to shiver, regulate their body temperature.  When brown fat burns, it creates heat without shivering. This process is called thermogenesis. During this process, the brown fat also burns calories. Brown fat is highly regarded as a possible treatment for obesity and some metabolic syndromes.

Both of these fats are called adipose tissue, which is a term for loose connective tissue composed of adipocytes (cells for fat storage).  Its main role is to store energy within the structure of fat, although it also cushions and insulates the body.

At one time, scientists thought that all brown fat fade away by adulthood.  But, new research in 2009, provided by the New England Journal of Medicine revealed that grown-ups can produce brown fat, too.  Presently, scientists are investigating new ways to bind the yellowish-brown tissue for therapeutic purposes because of its potential to turn fat into energy.

Stimulating brown fat production

Brown fat in a way is good fat in that humans with higher levels of brown fat may have lower body weights.

All individuals have some brown fat, which is the kind we’re born with. There’s also another form that’s recruitable meaning it can change to brown fat under the correct circumstances. This recruitable type is found in muscles and white fat throughout the body.

Drugs

There are certain drugs which will cause the browning of white fat. Thiazolidinediones (TZDs), a drug used to help manage insulin resistance, can assist with brown fat accumulation.

However, this drug is also associated with weight gain, fluid retention, and other side effects. So, it cannot be used as a quick fix for individuals looking to gain more brown fat.

Naturally

Lowering body temperature – Some studies indicate that exposure to cold temperatures can prompt the body to recruit more brown fat cells.  This is most likely tied to the thought that drinking cold water prompts the body to burn calories as it is heating it to body temperature.  For more information on burning calories, click this link.

Continuing along that thought, exposing the body to cool and even cold temperatures may help recruit more brown fat cells. Some research has suggested that just two hours of exposure each day to temperatures around 66˚F (19˚C) may be enough to turn recruitable fat to brown.

An individual may consider taking a cold shower or ice bath. Also, turning the thermostat down a few degrees in the home or going outside in cold weather are other ways to cool the body and possibly create more brown fat.

Exercise – Other research suggests that a protein called Irisin may help transform white fat to brown. Humans also produce this protein.

Researchers uncovered that individuals who are sedentary produce far less Irisin compared to those who exercise often. Particularly, levels are increased when people do more intense aerobic interval training.

Exercise is strongly suggested by doctors to fight obesity and keep the cardiovascular system running strong. Current physical activity guidelines for adults include doing one among the below activities every week:

• 150 minutes of moderate activity, such as walking or playing tennis
• 75 minutes of vigorous activity, such as jogging or swimming laps

There’s not enough research to understand with certainty if exercise creates more brown fat. But exercise has so many health benefits that it should be done anyway.

Supplementation

It’s better overall to find a natural solution to health issues when possible. Supplementation can be natural also. There is a natural supplement for women (one for men will be available shortly) named Trimtone that contain all natural ingredients which stimulates thermogenesis. For more information CLICK HERE

Additional studies probe how brown fat can be leveraged to combat diabetes and obesity.  These studies has shown that brown fat burns calories and may help control blood sugar and improve insulin levels, decreasing the risk for type 2 diabetes. It may also help with removing fats from the blood, decreasing the risk for hyperlipidemia. Other studies show promise for brown fat’s role in treating obesity.

However, at the end of the day, more research is needed on humans to see how brown fat might help treat these conditions.  Stay tuned!

Please leave any question, comment or concern below.  It will be welcomed!

Good Health!!

There is a brand new virus that has recently swept the planet called

covid-19. Contained within this article is information regarding this virus including: definition, prevention and precautions. This is COVID19: the facts.

What is COVID-19

COVID-19 is the name given to the disease related to the virus: Severe Acute Respiratory Syndrome Coronavirus-2 (SARS-CoV-2). This is a brand new strain of corona virus that has not been previously identified in humans.

Corona viruses are viruses that pass among animals with a number of them also known to infect humans.

Bats are believed to be natural hosts of corona viruses although several other species of animals also are known to be a source. For instance, the Middle East Respiratory Syndrome Coronavirus (MERS-CoV) is transmitted to individuals from camels, and also the Severe Acute Respiratory Syndrome Coronavirus-1 (SARS-CoV-1) is transmitted to individuals from civet cats. More information on corona viruses can be found on the ECDC fact sheet.

How does COVID-19 spread (How can you get it)

Although animals are the first origin of the virus, it’s now spreading from person to person (human-to-human ) transmission. There’s not enough epidemiological data at this point to confirm how easily and sustainably this virus spreads between people, but it’s currently estimated that, on the average, one infected person will infect between two and three more. The virus seems to be transmitted primarily by respiratory droplets that individuals sneeze, cough, or exhale. The virus additionally can live for several hours on exterior surfaces like tables and door handles. [More on this to follow]

The time period for COVID-19 (i.e. the time between exposure to the virus and beginning of symptoms) is currently estimated at between two and 14 days. At this stage, we all know that the virus is often transmitted when people that are infected show flu-like symptoms like coughing. There’s verification indicative that transmission can occur from an infected person with no symptoms; however, uncertainties remain about the effect of transmission by non symptomatic persons on the epidemic.

What are the symptoms of COVID-19 infection

COVID-19 can cause mild, flu-like symptoms such as:

• Fever.
• Cough.
• Shortness of breath or difficulty breathing.
• Chills.
• Repeated shaking with chills.
• Muscle pain.
• Headache.
• Sore throat.
• New loss of taste or smell.

More serious cases will develop severe pneumonia, acute respiratory distress syndrome, sepsis and septic shock that may cause death.

Keep in mind that individuals can be asymptomatic with no symptoms.  However, they can still infect others without even knowing it.

Preliminary findings indicate that the death rate for COVID-19 is 20-30 per thousand people diagnosed. This is often significantly less than the 2003 SARS outbreak. However, it’s much more than the death rate for seasonal influenza.

The difference between COVID-19 and allergy symptoms

With this being allergy season, one may be concerned when symptoms arise.  Below is a list of items that don’t usually accompany allergies:

• Sneezing
• Fever
• Shortness of breath
• Difficulty speaking and walking

Who is at risk

In most cases, elderly people and individuals with underlying health conditions (e.g. hypertension, diabetes, cardiovascular disease, chronic respiratory illness and cancer) are considered to be more in danger of developing severe symptoms.

As for youngsters, the disease appears to be relatively rare and mild. A sizable study from China suggested that just over 2% of cases were under 18 years old. Out of these subjects, fewer than 3% developed critical or grave disease.

As for pregnant women, at the time of this writing there’s limited scientific evidence on how severe of an illness occurs in pregnant women after COVID-19 infection. Having said that, current evidence suggests that severity of illness among pregnant women after COVID-19 infection is comparable to non-pregnant adult COVID-19 cases, and there is no data to suggest that infection with COVID-19 during pregnancy has a negative effect on the fetus. At the present time, there’s no evidence of transmission of COVID-19 from mother to child occurring during pregnancy. The Eu Centre for Disease Prevention and Control (ECDC) will still observe the prevailing scientific literature on this question, and suggests that every pregnant woman follow the identical precautions for the prevention of COVID-19, including regular hand washing, avoiding individuals who are sick, and self-isolating in the case of any symptoms, while consulting their healthcare professional for advice by telephone.

How to prevent COVID-19 infection

The virus enters the body through the eyes, nose and/or mouth, therefore it’s crucial to avoid touching your face with unwashed hands.

The washing of hands with soap and water for a minimum of 20 seconds, or cleaning hands with alcohol-based solutions, gels or wipes is strongly recommended in all surroundings. Washing-sanitizing your hands and sterilizing surfaces can help diminish your risk for becoming infected with this and other viruses.

It is also recommended to remain 3 ½ meters ((Approx 10 ft.) or faraway as possible from people infected with COVID-19 who are showing symptoms, to scale back the danger of infection through respiratory droplets.

In fact, it’s better to practice an action that has taken place in some locations—social distancing.

Social distancing is purposely escalating the physical space between individuals to avoid spreading illness. Staying a minimum of six feet far away from other people lessen your chances of catching the disease.

More illustrations of social distancing that allow avoiding larger crowds or crowded spaces are:

• Visiting loved ones by electronic devices rather face to face
• Working from the home as an alternative of the office
• Canceling or postponing conferences and sizable meetings
• Closing schools or switching to online classes

Further it’s important to take note that the virus can survive on surfaces for various periods of time.  Therefore, it may be possible to contact the virus by touching a contaminated surface and then touching the eyes, nose, or mouth.  As of this writing, the virus lasts on the following surfaces:

• On copper surfaces 3hrs.
• On cardboard 24 hrs.
• On Plastic and Stainless Steel 2-3 days
• In the Air 3 hrs.

For further explanation you can select this link.

What is the treatment for COVID-19

There are currently no vaccines against human corona viruses, including the virus that causes COVID-19. This is the reason why it’s extremely important to forestall infection and to contain additional spread of the virus.

The development of vaccines takes time. Several pharmaceutical companies are currently performing trials on vaccine candidates. However, it’ll take months or years before any vaccine will be widely used, because it must undergo extensive testing to establish its safety and effectiveness.

There is no specific treatment for this COVID-19, so healthcare providers treat the clinical symptoms (e.g. fever, difficulty breathing) of patients. Supportive care (e.g. fluid management, oxygen therapy etc.) can be very efficient for patients with symptoms.

Further, influenza and the virus that causes COVID-19 are two very different viruses and the seasonal influenza vaccine will not protect against COVID-19.

When to get tested for COVID-19

Current advice for testing depends on the stage of the outbreak in the country or area where one lives. Countries across the EU/EEA may be in different scenarios, even within the same country, and testing methods will be tailored to the situation at national and local levels.

National authorities may plan to only test subgroups of suspected cases supported by the national capacity to test, the supply of necessary equipment for testing, the extent of community transmission, or any other criteria. As a rational approach, national authorities may consider prioritizing testing in the following groups:

• elderly people with underlying chronic medical conditions such as lung disease, cancer, heart failure, renal disease, cerebrovascular disease (stroke victim), liver disease, diabetes, and immunocompromising conditions
• cases with critical respiratory infections in hospital or long-term care facilities;
• hospitalized patients with severe respiratory infections;
• patients with acute respiratory infections or influenza-like illness in certain outpatient clinics or hospitals in order to assess the extent of virus circulating in the population;

Where to get tested

If you’re feeling ill with COVID-19 symptoms (such as fever, cough, difficulty breathing, muscle pain or tiredness) it’s recommended that you contact your local healthcare services by telephone or online. If your healthcare provider believes there is a need for a laboratory test for the virus that causes COVID-19, he/she will inform you of the course of action to follow and advise you on where and how the test can be conducted.

What to do if you feel sick

Self-quarantine – Individuals who were exposed to the new corona virus and who are at risk for coming down with COVID-19 might practice self-quarantine. Healthcare professionals recommend that self-quarantine lasts 14 days. Two (2) weeks provide enough time for them to know whether they will become ill and be contagious to other people.

You might be asked to practice self-quarantine if you have recently returned from traveling to a part of the country or the world where the virus is spreading rapidly, or if you have knowingly been exposed to an infected person.

Self-quarantine involves:

• Staying at home
• Not having visitors
• Staying at least 6 feet away from other people in your household
• Using standard hygiene and washing hands frequently
• Not sharing things like towels and utensils

Once your quarantine period has ended, if you do not have symptoms, follow your doctor’s directions on how to return to your normal routine.

Isolation – For people that are confirmed to have the virus, isolation is required. Isolation is a health care term that indicates keeping people who are contaminated with a contagious illness away from those who are not contaminated. Isolation can occur at a residence or at a hospital or care facility. Special personal protective equipment must be used to attend to these patients in health care settings.

Should you wear a mask

Certain models of professional, tight-fitting respirators (e.g. the N95) can protect health care workers as they take care of infected patients.

Originally, face masks was not recommended for individuals.  However the CDC (center for disease control) now know from recent studies that a significant portion of individuals with coronavirus lack symptoms (“asymptomatic”) and that even those who eventually develop symptoms (“pre-symptomatic”) can transmit the virus to others before showing symptoms.  This means that the virus can spread between individuals mingling together in close distances to one another—for example, speaking, coughing, or sneezing, even if those people are not showing symptoms.  In light of these new findings, CDC recommends wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies) particularily in areas of substantial community based transmission.

• – Prevention tips

• Wash your hands often for at least 20 seconds at a time with warm water and soap.
• Don’t touch your face, eyes, nose, or mouth before you wash your hands.
• Don’t go about if you’re feeling ill or have any cold or flu symptoms.
• Stay at least 10 feet away from anyone who is coughing or sneezing and in general (social distancing).
• Cover your mouth with the inside of your elbow or tissue whenever you sneeze or cough. Throw away any tissues you use right away.
• Clean any objects you touch often. Use disinfectants on objects like phones, computers, utensils, dishware, and doorknobs.

This disease can result in acute respiratory distress and must be taken very seriously. Prevention is better than cure and I urge the viewing of the video contained in this article that substantiates this fact.

Any question, comment or concern is welcomed below.

Good Health!!

Antioxidants – some may have heard of them, some may not. But it’s a good idea to know the health benefits of antioxidants.

What are antioxidants

Antioxidants are complex substances in the body that inhibit oxidation. They can be natural or man-made. Oxidation is a chemical reaction that can generate free radicals, consequently leading to chain reactions that may damage the cell membranes and other structures of organisms. Free radicals are molecules formed when the body breaks down food or when you’re exposed to tobacco smoke or radiation. Antioxidants such as thiols or ascorbic acid cease these chain reactions.

Free radicals have been connected to a variety of diseases that include heart disease and certain cancers. For more information on free radicals read the article: What are Free Radicals and Why Are They Bad.

Where are antioxidants found

Antioxidants are generally found in food. Examples of antioxidants include vitamins E and, C, carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin and selenium.

Vegetables and fruits are plentiful sources of antioxidants.

Plant based foods are rich sources of antioxidants. They are most abundant in fruits and vegetables, additionally other foods including nuts, whole grains and a few meats, poultry and fish.

Good sources of specific antioxidants include:

• anthocyanins – eggplant, grapes and berries
• allium sulphur compounds – leeks, onions and garlic
• beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• cryptoxanthins – red capsicum, pumpkin and mangoes
• catechins – red wine and tea
• copper – seafood, lean meat, milk and nuts
• flavonoids – tea, green tea, citrus fruits, red wine, onion and apples
• isoflavonoids – soybeans, tofu, lentils, peas and milk
• indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower
• lycopene – tomatoes, pink grapefruit and watermelon
• lignans – sesame seeds, bran, whole grains and vegetables
• lutein – green, leafy vegetables like spinach, and corn
• manganese – seafood, lean meat, milk and nuts
• polyphenols – thyme and oregano
• selenium – seafood, offal, lean meat and whole grains
• vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks
• vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries
• vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains
• zoochemicals – red meat, offal and fish. Also derived from the plants that animals eat.
• zinc – seafood, lean meat, milk and nuts

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all kinds of antioxidants and phytonutrients, and all of them are found in plant-based foods.

Each antioxidant serves a different purpose and is not interchangeable with another. This is why it’s important to possess a varied diet.

Evidence suggests that antioxidant supplements do not work as well as the naturally occurring antioxidants in foods like fruits and vegetables. A well-balanced diet, which incorporates consuming antioxidants from whole foods, is best. However, if you desire a supplement, seek supplements that contain all nutrients at the recommended levels. There is a reliable on-line supplement source available.

What are the health benefits of antioxidants

There is favorable confirmation that eating a diet with lots of
fruits and vegetables is healthy and lowers risks of certain diseases.
Generally speaking a diet high in antioxidants may reduce the risk of
many diseases, including heart disease and certain cancers.
Antioxidants scavenge free radicals from the body cells, and stop or
reduce the damage caused by oxidation. But it isn’t apparent if this is
because of the antioxidants, something else in the foods, or other
factors.

It is important to note that high-dose supplements of antioxidants could also be linked to health
risks in some cases. For example, high doses of beta-carotene may
increase the danger of lung carcinoma (cancer) in smokers. High doses
of vitamin E may increase risks of glandular (prostate) cancer and one
form of stroke. Antioxidant supplements may also interact with some
medicines. To minimize risk, talk to your health care professional
about any antioxidants you use.

What happens with an antioxidant deficiency

Antioxidant deficiency usually occurs when intake through the diet is inhibited. This results in the development of free radicals.

Free radicals are continually being formed in our bodies. Without antioxidants, free radicals would cause serious harm very quickly, ultimately resulting in death. However, free radicals also serve important functions that are crucial for health (1Trusted Source).

For example, your immune cells use free radicals to combat infections. As a result, our body needs to sustain an accurate balance of free radicals and antioxidants.

Although free radicals have their benefits, they must be controlled. When free radicals outnumber antioxidants, it will directly lead to a state called oxidative stress. Perpetual oxidative stress can damage our DNA and other crucial molecules in our bodies. Sometimes it can even lead to cell death.

Damage to our DNA boosts the risk of cancer, and several scientists have theorized that it plays an essential role in the aging process (3Trusted Source, 4Trusted Source).

Several lifestyle, stress, and environmental issues are known to promote excessive free radical formation and oxidative stress, including:

• air pollution
• alcohol intake
• antioxidant deficiency
• bacterial, fungal, or viral infections
• cigarette smoke
• toxins- exposure to chemicals, such as pesticides and drugs, including chemotherapy and industrial solvents.
• high blood sugar levels
• high intake of polyunsaturated fatty acids
• radiation, including excessive sunbathing
• excessive intake of iron, magnesium, copper, or zinc
• too much or too little oxygen in your body
• intense and prolonged exercise, which causes tissue damage
• excessive intake of antioxidants, such as vitamins C and E
• Ozone

Such activities and exposures can result in cell damage or cell death.

This, in turn, may lead to:

• an excessive release of free iron or copper ions
• an activation of phagocytes, a type of white blood cell with a role in fighting infection
• an increase in enzymes that generate free radicals
• a disruption of electron transport chains

All these can result in oxidative stress.

The destruction caused by oxidative stress has been connected to cancer, atherosclerosis, and vision loss. It is thought that the free radicals cause changes within the cells that cause these and possibly other conditions. An intake of antioxidants is believed to scale back these risks.

According to one study, antioxidants act as radical scavenger creating an intracellular and extracellular environment to detoxify.

Bottom line: Healthy diets, proper rest, exercise and controlled stress in most cases helps us to maintain good health.

Please feel free to leave any question, comment, or concern below.

Good Health!!

What do you think of when you hear the words: precious minerals? Gold? Silver? Platinum? While it is true, those are precious minerals in terms of monetary value, but there is another set of precious minerals: minerals that are precious to our bodies. This article elaborates on minerals and the body and their importance.

What are minerals

We’ve all heard the phase vitamins and minerals. But I bet you hear the word vitamins more often than minerals. However, minerals are just as important to the body as vitamins.

Minerals are elements found in the earth and in foods that our bodies need to develop and function normally. The ones crucial for health involve calcium, magnesium, phosphorus, potassium, chloride, sodium, iron, zinc, fluoride, iodine, chromium, copper, molybdenum, manganese, and selenium.

Health Benefits of minerals

As with vitamins, minerals help the body grow, develop, and maintain a healthy state. The body uses minerals to carry out many diverse tasks from building strong bones to transmitting nerve impulses. Some are even used to make hormones or sustain a normal heartbeat.  They are essential for optimal health.

Minerals and their functions

Minerals are broken into two categories:

Macrominerals: (AKA Essential minerals) the body requires a large amount to reap the benefits

Trace Minerals: only a small quantity will make a big difference in health.

Let’s take a look at some minerals.

Calcium (macromineral)

• Benefits: We have more calcium in our bodies than any other mineral. Although 99 percent of calcium is stored in the bones and teeth, the remaining one percent still plays a vast role by helping blood vessels move blood throughout the body and by helping muscles expand and contract.
• Recommended Daily Value (RDV): Because of the function it plays in helping develop strong bones, growing children and teenagers may require more calcium than the average young adult. National Institutes of Health recommends an intake of 1,300 mg/day for children ages of 9-18, as well as for pregnant or breastfeeding women. Adults 19-50 should have an intake of 1,000 mg/day, as well as men 51-70. It is recommended for women over 51 and men over 71 have an intake of 1,200 mg/day.
• Sources: Calcium fortified foods such as milk, cheese and yogurt, are great sources of calcium. Green, leafy vegetables and fish with soft bones, such as sardines and salmon, can also provide an individual with the calcium the body needs.
• Supplement Options: If an individual doesn’t consume optimal levels of calcium in their diet, supplements may be able to help.

Magnesium (macromineral)

• Benefits:
  Magnesium is the fourth (4th) most abundant mineral in the body and helps blood sugar levels and blood pressure, regulate muscle and nerve function, .
• Recommended Daily Value (RDV): The daily recommended value for magnesium is 400 mg/day for males 19- 30 years of age and 420 mg/day for males over the age of 30. For females 19- 30 years of age, 310 mg/day is recommended, while 320 mg/day is preferred for females over the age of 30.
• Sources:
  Adding legumes, nuts, seeds and whole grains to the diet is a great way to increase magnesium levels. Green, leafy vegetables, for example spinach and kale, also provide good levels of magnesium.
• Supplement Options: If you don’t consume optimal levels of magnesium in your diet, supplements may be able to help.

Potassium (macromineral)

• Benefits: A lot of the benefits potassium offers boil down to the building and break-down process in the body. Potassium is necessary for not only building muscle and proteins, but in breaking down and using the carbohydrates an individual consumes.
• Recommended Daily Value (RDV): It’s recommended that those ages 14 and above consume 3,500 mg of potassium/day.
• Sources: Individuals who are selective eaters will be pleased to know that achieving their daily dose of potassium-rich foods is rather easy. This is because most food items contain potassium. All meat foods as well as fish products, like cod and salmon, are packed with potassium. For the individual that is a vegetarian, vegetables, including broccoli and sweet potatoes, citrus fruits and dairy, such as milk and yogurt, are additionally great choices.
• Supplement Options: If you don’t consume optimal levels of potassium in your diet, SUPPLEMENTS may be able to help.

This takes care of the macrominerals. Next we have the trace minerals.

Zinc (trace mineral)

• Benefits: describing the benefit of zinc is pretty easy─we need it to stay healthy. Zinc assists the immune system to fight off invading bacteria and viruses. Zinc is also essential during pregnancy and early childhood years, as it helps the body to grow and develop.
• Recommended Daily Value (RDV): The daily recommended value for zinc is 15 mg.
• Sources: oysters are a potent source, as a 3 ounce serving contains 74 mg of zinc. A similar serving of beef or crab contains 5-7 mg while chicken breast has 0.9 mg.

• Supplement Options: individuals with gastrointestinal and other illnesses, such as diabetes, vegetarians and heavy drinkers are all subject to zinc deficiency. If one doesn’t consume optimal levels of potassium in their diet, supplements may be able to help.

Manganese

Our bodies require manganese to build connective tissues and bones. Manganese also supports the formation of sex hormones, the management of blood sugar and the assimilation of calcium. The proper breakdown of dietary fats and carbohydrates also necessitates adequate quantities of manganese. Females should consume 1.8 milligrams per day and males need 2.3 milligrams.

Copper

The Institute of Medicine establishes the suggested intake of copper at 900 micrograms per day for adults. The body uses copper to construct enzymes required to initiate the production of energy and produce the crucial neurotransmitters epinephrine, norepinephrine, histamine, serotonin and dopamine.

Flouride

Although the body does not require fluoride to promote growth or sustain life, it carries out an important role in preventing tooth decay. To keep the teeth healthy, females require 3 milligrams per day, while males should intake 4 milligrams per day.

Molybdenum

Molybdenum, a little known mineral found in legumes and grains, is vital for the formation of enzymes that support chemical reactions in the body. The Institute of Medicine recommends adults intake 45 micrograms per day.

Iodine

The thyroid, is a butterfly-shaped gland in the neck, which contains the only cells in the body that absorb iodine. The thyroid uses iodine to produce two thyroid hormones — triiodothyronine, referred to as T3, and thyroxine, called T4. Thyroid hormones regulate the functions of every cell. Although crucial, the body needs only 150 micrograms of iodine a day.

Chromium

The amount of chromium the body requires depends upon age and gender. Adult men ages 19 to 50 need 35 micrograms, while those in excess of the age of 50 need 30 micrograms per day. Females need slightly less — 25 micrograms for those age 19 to 50, and 20 micrograms over the age of 50. Chromium enhances the action of insulin, a hormone formed by the pancreas that manages the processing of carbohydrates, fats and protein.

Selenium

Selenium mixes with proteins in the body to form selenoproteins that act as antioxidants, compounds that protect cells from damage caused by negatively charged particles. Adults should intake 55 micrograms of selenium daily.

How to get minerals

The body doesn’t manufacture essential minerals. They are obtained from our diet. The minerals originally come from rocks, soil, and water, and they are absorbed as the plants grow or by animals as the animals eat the plants.

However, fresh foods aren’t our only source of dietary minerals. Some processed provisions, like breakfast cereal, may be outfitted with minerals. Also, any drugstore as well as online websites, one can find endless options for mineral supplements in the form of pills, powders, and chewables. The online source I use is The Vitamin Shoppe.

Of course, fresh food is the best option!

It is important to note that some minerals are harder to acquire in the required amounts.

Some examples are:

Calcium – This deficiency is more frequent in older adults, especially in females and with people who eat few dairy products. A lack of calcium in the body increases the risk for brittle bones and fractures.

Iron – Females lose a lot of iron when they pass menstrual blood, and their bodies can turn out to be lacking in iron. Another cause of iron deficiency is not as well-known. Overweight individuals, especially premenopausal females, have a high risk for iron insufficiency, in part because severe weight is linked with low-level inflammation, which reduces iron absorption and use by the body. Low iron levels can lead to iron-deficiency anemia. In this condition, there are not enough red blood cells, and the red blood cells are too small. That makes it difficult for the blood to carry oxygen to organs.

Magnesium – Drugs, such as diuretics to treat high blood pressure, cause an individual to expel magnesium in the urine. And magnesium also is commonly lacking in people with diseases that cause diarrhea. For more information on magnesium see the article HOW IMPORTANT IS MAGNESIUM.

Potassium – According to the Department of Agriculture, older adults take in only about half to three-quarters of the potassium that is required. A low-potassium, high-sodium diet is thought to contribute to high blood pressure.

THE BOTTOM LINE: Making sure you’re eating mineral-rich foods, drinking plenty of water, exercising daily and getting enough sleep are all things you can do to live a healthier lifestyle.

Please feel free to leave any question, comment or concern below.

Good Health!!

Health and wellness are top concerns today. One of the basic ways to maintain wellness is through regular medical checkups. This article sheds light on the importance of medical checkups.

What is a medical checkup

A medical checkup is a physical performed by a medical doctor. It generally consists of a health history, physical exam and diagnostic tests.

This exam is a crucial part of any doctor’s visit. However, there are no absolutes in a routine physical. A good doctor may be thorough or brief, but they will spend time listening to a patients concerns and providing counseling for their particular needs.

During the course of providing medical history, this is the time to mention any health related complaints or concerns. The doctor will additionally pose questions about lifestyle behaviors such as smoking, excessive alcohol use, sexual health, diet, and exercise. The physician will also check inquire about vaccination status and update personal and family medical history.

During the physical exam segment of the visit, the physician will check vital signs.

These are some of the vital signs that would be checked

• Temperature: 98.6 degrees Fahrenheit is the average, but healthy individuals can have resting temperatures slightly higher or lower.
• Heart rate: readings between 60 and 100 are considered regular. Many healthy individuals have heart rates slower than 60, however.
• Blood pressure: Less than 120 over less than 80 is considered a normal blood pressure. Doctors define high pressure level (hypertension) as 130 over 80 or higher.
• Respiration rate: From 12 to 16 breaths per minute is regular for a healthy adult. Breathing in excess of 20 times per minute can suggest heart or lung problems.

This part of the exam can also include general appearance. A physician gathers a large amount of information about an individual and their health just by observing and speaking to them. For example: How is their memory and mental quickness? Does their skin appear healthy? Can they easily walk and stand?

Then there’s the heart exam. Listening to the heart with a stethoscope, a doctor could detect an irregular heartbeat, a heart murmur, or other clues to heart disease.

The lung exam – Using a stethoscope, the physician listens for wheezes, crackles, or decreased breath sounds. These and other sounds are indications of the presence of heart or lung disease.

Head and Neck Exam – Opening up shows off the throat and tonsils. The quality of the gums and teeth also provides information about overall health. Eyes, ears, sinuses, nose, lymph nodes, thyroid, and carotid arteries can also be examined.

Abdominal Exam – A physician can use a host of examination techniques including tapping the abdomen to detect liver size and presence of abdominal fluid, listening for bowel sounds with a stethoscope, and examining for tenderness.

Neurological Exam – balance, and mental state, muscle strength, nerves, reflexes, may be assessed.

Dermatological Exam – Skin and nail results may indicate a dermatological difficulty or disease elsewhere in the body.

Extremities Exam – A physician will look for physical and sensory changes. Pulses can be checked in the arms and legs. Examining the joints can assess for irregularities.

An annual physical exam for men might additionally include:

• Testicular exam: A physician may check each testicle for lumps, tenderness, or changes in size. Most men with testicular cancer notice a growth before seeing a physician.
• Hernia
  exam – Checks for a weakness in the abdominal wall between the intestines and scrotum.
• Penis exam: A physician might notice evidence of sexually transmitted infections (STD’s) such as warts or ulcers on the penis.
• Prostate exam: Inserting a finger in the rectum allows a physician feel the prostate for its size and any suspicious areas. For more information on the prostate, see the article:All About the Prostate  on this website.

An annual exam for women might include:

• Breast exam – Examining breasts for abnormal lumps can detect breast cancer or benign breast conditions. The physician will also check the lymph nodes in the underarm area and look for visual abnormalities of the breasts.
• Pelvic exam: The pelvic exam permits evaluation of the vulva, vagina, cervix, uterus and ovaries. Regular checks for sexually transmitted diseases are often done. A pap smear test and HPV test can screen for cervical cancer and help assess risk.

  

Last but not least, the diagnostic or laboratory tests. There are no standard diagnostic tests during an annual physical. However, some physicians will order certain tests routinely such as chemistry panel, complete Urinalysis (UA) and blood count. Unless symptoms already suggest an issue, however, these tests are unlikely to supply useful information.

A screening lipid panel (cholesterol test) is suggested every four (4) to six (6) years, consistent with the American Heart Association. A physician might check more regularly if there are risk factors for coronary heart disease. Substandard cholesterol levels increase the risk for heart attacks and strokes.

If an individual is overweight or have any risk factors for diabetes, their blood glucose will likely be checked. However, the American Diabetes Association recommends that all individuals, beginning at age 45, should be tested for diabetes no matter their weight may be.

These tests can indicate conditions even before a there are any symptoms (i.e. low vitamin or mineral levels). There is so much information contained in the blood of an individual.

Why are medical checkups important

In earlier years, individuals used to see their doctor only when they were ill, or terminal. Today, preventative health care is becoming the standard as individuals become more educated and empowered about their own health. People are preemptively seeking medical advice on the way to live a healthy lifestyle. They are looking to lower their risk of various conditions or varied conditions by maintaining a healthy diet, weight, and level of physical activity.

Physicians are additionally requesting that patients get regular check-ups to help stay on top of their health. They are highlighting the importance of prevention, as a way to scale back the amount of patients requiring medical treatment or surgery.

Regular check-ups can help find potential health issues before they become chronic. When an individual visits their doctor regularly, they are able to detect health conditions or diseases early. Early detection gives one the best chance for getting the right treatment quickly, and avoiding any.

By getting the correct health services, screenings, and treatment that is taking important steps toward living a longer, healthier life.

The benefits of regular check-ups include:

• Reduce the risk of becoming ill
• Detect possibly life-threatening health conditions or diseases early
• Increased chances for treatment and cure
• Limit risk of complications by directly monitoring existing conditions
• Increased lifespan and improved health
• Reduce healthcare costs over time by avoiding costly medical services
• The forming of a good partnership with the physician so treatment can be more efficient
• Get current on new medical data or knowledge that is obtainable

The yearly physical exam may be a great chance to redirect one’s attention on prevention and screening. Some screening notes are below:

• At age 50, it’s time to commence standard screening for colorectal cancer. People with immediate members of the family with colorectal cancer or other risk factors may have to be screened before age 50.
• For some women, age 40 indicates the time to commence yearly mammogram testing for breast cancer. The American Cancer Society recommends that ladies ages 40 to 44 should have the option to begin mammograms if they want to do so. Women age 45 to 54 should get mammograms annually while women 55 and older should switch to mammograms every 2 years, or can continue yearly screening. Women should ask their doctor or other health care professional about when to begin and how frequently to request a mammogram. Women should weigh the advantages and risks of screening tests when deciding whether to commence getting mammograms at age 40.

Prevention is better than cure! Healthy behaviors work much better than medicine at preventing illness, and do not require a prescription. The sooner you know about a problem, the sooner and more effectively you can work on illuminating it.

How often should I get checked

The recommendation is annually. If however you have a condition or are obsessive about your health (like I am), go more often.

I have personally had conditions (2) of which I had no symptoms that showed up during routine blood work. But because of early detection, treatment was engaged and they were corrected. Had I not been conscious enough about my health to get regular physicals, the outcome would have been much worse.

I personally go every six months, but…once a year is usually sufficient for a healthy individual. I never recommend not getting a physical. Our bodies are too complicated and too many things can commence without our knowledge.

Therefore, take charge of your health and schedule an appointment with your physician for an exam if you haven’t already done so.

Please feel free to leave any question, comment or concern below.

Good Health!!